5 Things to Know Before Working Out on the Beach

1. Every workout will feel more challenging.

When you do an exercise on a hard floor, like pavement or a wooden fitness studio floor, the surface stays put underneath you. When you do that same move on soft sand, the sand shifts and moves. Your body has to respond to this movement by firing up muscles and tendons that can help create stability, says Bethanie Bayha, D.P.T., O.C.S., of Real Rehab in Seattle, Washington.

2. The unstable surface is actually more taxing on your joints.

Any instability or injury in the knees, ankles, hips, or lower back can be exacerbated by exercising on sand. Since sand is generally soft, there’s a little more give and shock absorption, which will make it gentler on your joints in terms of impact force. But even though the compressive stress (impact) will be lower, the shear stress will be higher, “so you’re kind of trading one for the other,” says Bayha. Compressive stress is more like when the femur hits the top of the tibia, whereas shear stress, she explains, is “a translation across joint surfaces, so for example, the femur sliding across the top of the tibia.”

3. Always start slow so your body can adapt.

“The importance of beginning slowly cannot be overstated,” says Campbell. “If an athlete has spent most of their time on hard surfaces and then goes directly to the same workout on soft sand, the stabilizing muscles will not be strong enough to support the movements and injury can occur immediately.”

4. Beware of sharp objects.

Barchi stresses that you should always check the area before you get started to make sure there are no sharp objects hidden in the sand. “Be careful about what you’re stepping on,” she says. The last thing you need is a sharp shell or broken glass puncturing your foot.

5. Avoid slanted ground during runs.

Many beaches are slanted in the area between the soft, dry sand and the wet sand closer to the water. Campbell says that where she is in Hawaii, most beaches have a slant, which makes it difficult to do a lot of running. “We keep our beach runs in a shorter area where I can control for slant; either going up and down the slant or finding a small flat area with deep soft sand,” she says.

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How to Reduce Your Hips and Thighs using a treadmill?

You must be dying to woo your beloved with your killer looks.  Since, you have put on vacation weight the dress you’re planning to wear on the D-day isn’t fitting well, right?

Then, my friend, it is time to get back to your daily schedule, tighten up your belt and hit the gym sharp at 6 in the morning. The best way to get rid of the kilos is doing cardio. More or less, cardiovascular exercises are the wholesome solution for your body. Running on a treadmill for 60 minutes a day can do wonders to your body and how. It is easy to use, comfortable and can be done anywhere, provided you own a treadmill. Whether it is your office, house or the gym itself, treadmill makes exercising more fun and effective as well.

Running or walking on a treadmill can not only strengthen your core muscles but gives you a great physique and posture. Experts have opined that running on a treadmill tones and strengthens the legs, strains the quadriceps and Glutes. It can be even better if you do it with proper care and concern.

Treadmills are the best if you’re aspiring to reduce fat from your body. The reason being, running on a treadmill helps you burn calories which is the prime requirement for fat reduction. Of course, your diet plays an important part in fat reduction. Thus, eating healthy and on time too affects the process of losing fat from hips and thighs.

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How to Find a Workout That Works for You

When we’re looking to make a healthy change but not sure where to start, we often take cues from what other people are doing – we think that if it worked for them, maybe it will work for us. While looking at other people’s successes can be a good way to get motivated, it can also be overwhelming and confusing because there are so many different approaches to exercise – how do you know which is right for you?

In my experience, the best plan is a personalized plan.

That might sound intimidating, but creating your own plan is simpler than it may sound. There are three basic components to an effective exercise routine: activities that increase heart rate, strength training to build muscle, and down time to rest your body.
To create your personal plan, simply choose activities that satisfy each of the three areas. And, most importantly, for each activity that you try, ask yourself two questions:

• Do you enjoy it?
• Does it make your body feel good?

It’s important to avoid exercise that you feel like you should be doing but you hate it. There are so many formats and modes out there to choose from, so you might as well pick the ones that make you feel energized, strong, and excited to come back.
Here are the building blocks of an effective fitness routine and some specific activities that you may want to incorporate:
Heart-pumping activity – 150 minutes each week. If you work out 5 times each week, each session should be 30 minutes. You don’t necessarily have to go full-throttle cardio; the aim is to elevate your heart rate and make you break a sweat (but you shouldn’t feel totally winded afterwards).

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5 common mistakes that can kill your workout

Using bad form

Just getting yourself to the gym to exercise is an accomplishment, but if you do it the wrong way, you might be wasting your efforts. You know that doing 50 pushups with your body shaped like a pyramid isn’t nearly as good as doing them with a straight back with your hands placed correctly. Likewise, use the correct form for other bodyweight exercises like squats, planks, lunges and so forth. And if you don’t know how to use a particular machine at the gym, scrounge up the courage to ask someone so you can get the most benefit from your workout and avoid injury.

Letting health conditions interrupt exercise

Some health conditions may seem like they would get in the way of exercising, like pregnancy or arthritis. The truth is, exercise can often improve these health conditions. Instead of abandoning your workout plans, talk to your doctor about how to adapt them to fit your new circumstances.

Focusing on cardio and leaving out the weights

The key to a good workout plan is variety. It’s great to find an exercise you enjoy, but make sure to change it up once in a while to work your whole body. Both aerobic exercise and weight training are important for your health. Weights can help you maintain a healthy weight, improve your balance, and strengthen your bones and muscles. Adults should make a workout plan that includes 150 minutes a week of aerobic exercise and at least two days a week of muscle strengthening exercises.

 

Forgetting to pair diet with exercise

Some people hate to exercise, while others don’t mind the workout but don’t want to give up their favorite foods. If you want to have a healthy lifestyle, you can’t pick and choose a good diet or a solid workout. The best way to lose weight is to exercise and eat well. Not only will this combination be the most effective if you want to lose a few pounds, but you might have an easier time sticking with it.

Skipping the warmup

A warmup isn’t just a good excuse to wear awesome tear-away pants. Adding a proper warmup to your exercise routine helps get your muscles and cardiovascular system ready for a good workout. While you are at it, don’t forget to cool down either. A cooldown at the end of a workout helps your muscles and heart gradually slow down and can help you avoid injury. Take the time to slow your heart down and stretch your muscles out and you will have an easier time convincing your body to exercise next time.
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Here’s what workout is best for your personality type

Introverts

Not many people can be described as complete introverts. Most people fall somewhere in the middle of the introvert-extrovert scale. However, you can follow the introvert workout routine if you lean more on the introvert end. People with this personality type don’t experience a lot of pleasure from social interactions or other external sources of pleasure. Such people can benefit tremendously from regular solo runs.

Extroverts

Extroverts are at the opposite end of the spectrum. They derive pleasure from mingling with people and participating in group activities. A simple way to determine where you lean on this scale is to consider your preferred activity after work? Do you go straight home to relax as you watch a movie? Or do you first go to a restaurant or bar with your friends?
If you answered ‘Yes’ to the second question, you probably enjoy people’s company and do not like to be alone.

Architects and intellectuals

The architect personality is quite rare. It actually accounts for less than 2 percent of the population. People with this personality type enjoy reading and thinking about complex subjects. They are also known to be very determined, confident, and decisive. If you fit this personality type, you should engage in workouts that have a lot of freedom of movement. The exercises should be flexible in case you want to change it a little. People with this personality will also appreciate exercises with quick movements.

Adventurous personality

Some people find it relaxing and interesting to explore new ideas and places. If this is your personality type, you can avoid gyms and home workouts altogether. Instead, you should consider going for hikes in untouched areas. If you get a good place for your hikes, you are unlikely to even feel like you’re exercising. You can also choose to go mountain biking. This can be done with friends or on your own. An advantage of mountain biking is the fact that it will not wear on your joints.
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Pre-Workout Foods That Build Endurance

Fresh Fruit

Fresh fruit is a class pre-workout staple for a reason. It contains natural sugars and offers a range of medium to high glycemic index carbohydrates, meaning it will give your blood sugar a nice boost. Fruits are perfect to eat before shorter workouts that are of an intensive nature.

Yogurt

Yogurt is another one of the most excellent pre-workout foods because it is full of healthy protein, and the options are limitless. The carbohydrates in yogurt are on the lower end of the glycemic index, which makes it a great snack for longer endurance workouts, but if you pick a yogurt with fruit at the bottom, it’s a great fuel for high intensity, brief workouts as well! You can’t go wrong here!

Fresh Juice

Fresh juice, if sipped for at least thirty minutes before a workout and followed by some water, is an excellent energy booster to imbibe before you exercise. Most freshly squeezed juices contain high glycemic index carbohydrates, so you’ll get that quick boost of energy, and following it up with some water will help prevent any unwanted cramping. Do note that it’s always better to enjoy raw fruit over fruit juice since juice delivers a high sugar content without the fibre of fruit, but as mentioned it can give you a good energy boost to carry you through your workout.

Energy Bars

Some energy bars are an excellent pre-workout snack, but you have to read the label carefully. Any bar that has over 5 grams of fat, 5 grams of fiber, or 10 grams of protein is better after you work out, since the body has a tougher time digesting fat and fiber. Otherwise, shoot for a protein bar with around 40 grams of carbohydrates an hour or two before you engage in exercise and feel fantastic afterward. Once again, remember that a lot of the energy bars you’ll find are packed with added sugar, which is not something you want to include in your pre-workout foods.

Bagels

If you’re going for a morning workout, a bagel is a great option, especially if it is whole grain. Whole grain bagels give you carbohydrates that are on the lower end of the GI spectrum and help you power through a longer workout.
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Running in place for weight loss: Know how this 5-minute workout will benefit you and help burn belly fat

Loading up on nutrient-rich foods can help you jumpstart your weight loss and reach your fitness goals faster. But adding exercise to your daily routine is the best strategy to shed the pounds and avoid gaining back the weight you lost. Whether you want to reach or maintain your goal weight, or simply improve your health and lifestyle, you must find time to exercise. The good news is that a simple 5-minute cardio workout each day to help you burn fat and increase your heart rate.
For example, running in place can be an effortless solution when trying to burn some calories and lose weight. In fact, it is one of the best and effective home cardio exercises that can contribute to your goal of burning fat and losing the pounds. For a 135-pound person, running in place for 30 minutes can burn 292 calories, as per the University of Maryland Medical System.

Can a 5-minute workout really aid weight loss?

According to Rob Fletcher, creator of ‘ANGT – America’s Next Great Trainer’, a simple five-minute workout routine can actually make a big difference. He says making simple commitments, such as setting aside just five minutes each day to work out, helps to ignite healthy habit changes and nurture a positive mindset.

While the number of calories you burn during a five-minute workout depends on the type of your exercise, Fletcher told Verywell fit that a high-intensity interval workout can help you burn up to 20 calories per minute. Although your workout may only last five minutes, you can continue to get the benefits of fat-burning throughout the day after an intense workout. This process is generally referred to as the ‘afterburn effect’, which the exercise physiologists called it ‘post-exercise oxygen consumption’, or EPOC.

Benefits of running in place: How to do this exercise

Running in place is a great aerobic exercise that warms up the body, burns calories that your body converts into fat, and improves the health of the cardiovascular system. This exercise is very convenient and can be done anywhere and at any time. But to get a bigger boost for your effort, you would want to run in place using a treadmill.
To do running in place correctly:

• Stand up straight with your feet shoulder width apart, face upward and open up your chest.
• Now, engage your core muscles and pull your knees up, slowly land on the balls of your feet, keeping your breathing as normal and as steady as possible.
• Repeat until the set is complete.

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