tag:blogger.com,1999:blog-22585775335049915842024-02-02T12:42:17.676-08:00Paleo Diet Recipes & PlanAll about paleo diet recipes and paleo planAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.comBlogger2591125tag:blogger.com,1999:blog-2258577533504991584.post-4782239958800628602019-12-17T12:46:00.001-08:002019-12-17T12:46:19.088-08:00The Husband in the Widely-Mocked Peloton Ad Has Spoken OutAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-68459490397194282052019-12-17T12:33:00.001-08:002019-12-17T12:33:06.223-08:00The Husband in the Widely-Mocked Peloton Ad Has Spoken OutAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-26264062079981496642019-12-17T09:33:00.001-08:002019-12-17T09:33:09.623-08:00This Restorative Yoga Flow Will Help You Feel More Relaxed and BalancedAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-12253034204595218322019-12-17T09:16:00.001-08:002019-12-17T09:16:38.032-08:00This Restorative Yoga Flow Will Help You Feel More Relaxed and BalancedAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-42232778366234708992019-12-16T16:33:00.001-08:002019-12-16T16:33:36.584-08:00Jennifer Lopez Wore These Beyond Yoga Leggings—and They’re Still Available at ZapposAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-51674475352615387032019-12-16T16:16:00.001-08:002019-12-16T16:16:03.533-08:00Jennifer Lopez Wore These Beyond Yoga Leggings—and They’re Still Available at ZapposAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-58751693173114387922019-12-16T14:33:00.001-08:002019-12-16T14:33:16.362-08:0010 Moves for a Cardio Workout at Home—No Equipment Required<p>Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing.</p>
<p>How can you do that? Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” <a href="https://tonehouse.com/coaches/coach-judine/" target="_blank">Judine Saint Gerard</a>, NASM-CPT, head coach at <a href="https://tonehouse.com/" target="_blank">Tone House</a> in New York City, tells <em>Health</em>. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/office-exercises">The 10-Minute Cardio Workout You Can Do at the Office</a></strong></p>
<p>The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. That means working faster or taking fewer breaks.</p>
<p>If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. Here, she offers 10 <a href="https://www.health.com/fitness/plyomteric-no-run-cardio">plyometric exercises</a>, plus how to time them to your heart-pumping advantage. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. They're also smart options for those with injuries. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. </p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/7-best-strength-exercises">The 7 Best Strength Exercises You're Not Doing</a></strong></p>
<h2>The Workout</h2>
<p>If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. Prefer staying on two feet and skipping the jumps? Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. Do 2-3 rounds with 60-90 seconds of rest between each round. The best part: the more you practice the less rest you’ll need.</p>
<h2>Mountain Climbers</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/1576182334/mountain-climbers.gif?itok=M_sfBSHa" /></p>
<p><strong>1. </strong>Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.</p>
<p><strong>2. </strong>Keep core tight and back flat. Drive one knee in toward chest, then place it back down.</p>
<p><strong>3. </strong>Immediately drive the opposite knee in toward chest. Then, place it back down. Continue alternating.</p>
<p><i><strong>Modification:</strong></i> Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest.</p>
<h2>Vinyasa</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/vinyasa.gif?itok=0D8bH-oT" /></p>
<p><strong>1. </strong>Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.</p>
<p><strong>2. </strong>Lower down as if you’re doing a push-up, keeping elbows tight by sides.</p>
<p><strong>3. </strong>Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky).</p>
<p><strong>4. </strong>Next, push through hands and lift hips all the way up to a downward-facing dog position. Repeat, flowing back to a plank position.</p>
<p><i><strong>Modification:</strong></i> Drop the knees while you lower into a push-up position for more support.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/lauren-taus-vinyasa-flow">25-Minute Core-Strengthening Vinyasa Flow</a></strong></p>
<h2>Burpee</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/burpee.gif?itok=tz7rdbkU" /></p>
<p><strong>1. </strong>Start standing, feet hip-width apart.</p>
<p><strong>2. </strong>Place both hands flat onto the ground in front of you and hop feet behind you into a plank. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels. </p>
<p><strong>3. </strong>Then, quickly hop feet back up toward hands.</p>
<p><strong>4.</strong> Jump all the way up to stand, bringing arms above head and exploding off feet. Repeat.</p>
<p><strong><i>Modification:</i></strong> Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead.</p>
<h2>Lunge Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/lunge-jumps.gif?itok=4823-Pds" /></p>
<p><strong>1. </strong>Start standing, feet together.</p>
<p><strong>2. </strong>Step left leg back and lower into a lunge, both knees bent 90 degrees, back right knee just hovering off the floor.</p>
<p><strong>3. </strong>Push through the heel of the front left leg to explode up, switching feet in the air.</p>
<p><strong>4. </strong>Land softly back into a lunge position, right foot forward. Repeat with right foot forward and continue alternating. </p>
<p><strong><i>Modification:</i></strong> Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Place foot back down and step back with the opposite foot. Continue alternating lunges with a front kick.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/5-power-lunges-for-killer-glutes">5 Power Lunges for Killer Glutes</a></strong></p>
<h2>Squat Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/squat-jumps.gif?itok=B2Ss9Rxn" /></p>
<p><strong>1. </strong>Start standing, feet slight wider than hip-width apart.</p>
<p><strong>2. </strong>Push your hips back and down, keeping weight in the heels as you lower into a squat.</p>
<p><strong>3. </strong>Explode off your feet, extending your hips to jump up into the air.</p>
<p><strong>4. </strong>Land softly back into a squat position, knees bent. Repeat.</p>
<p><strong><i>Modification</i>:</strong> Eliminate the jump and push the pace of a regular bodyweight squat.</p>
<h2>Pike-Ups</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_4_3/public/1576182334/pike-ups.gif?itok=xwCByhZ6" /></p>
<p><strong>1. </strong>Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.</p>
<p><strong>2. </strong>Hop your feet in so that your hips drive straight up into the air and you hit a reverse V shape.</p>
<p><strong>3. </strong>Then, hop the feet back to a plank position. Repeat.</p>
<p><strong><i>Modification:</i></strong> From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. Repeat, while pushing your pace. </p>
<p><strong>RELATED: <a href="https://www.health.com/health/gallery/0,,20813896,00.html">20 Plank Exercises You Can Do at Home</a></strong></p>
<h2>Skater Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/skater-jumps.gif?itok=o32J5Iby" /></p>
<p><strong>1. </strong>Start standing, feet hip-width apart.</p>
<p><strong>2. </strong>Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right.</p>
<p><strong>3. </strong>Then, push off your right foot, hopping to the left. Continue alternating.</p>
<p><strong><i>Modification:</i></strong> Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. Step back up to standing and repeat on the other side. Continue alternating. </p>
<h2>Tuck Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/tuck-jumps.gif?itok=3_pPXnb9" /></p>
<p><strong>1. </strong>Start standing, feet hip-width apart.</p>
<p><strong>2. </strong>Lower into a shallow squat position and then explode up into the air, driving knees up into chest.</p>
<p><strong>3. </strong>Land softly back down, with bent knees. Repeat.</p>
<p><strong><i>Modification:</i></strong> Start in a kneeling position. Step left forward, and then right, coming into a low squat position. Then stand up. Lower back into a squat. Then place left leg back down to a kneeling position, and then right leg. Repeat, starting with the right leg. Continue alternating.</p>
<p><strong>RELATED: <a href="https://www.health.com/health/video/0,,20901944,00.html">4 Fat-Blasting Jumping Exercises</a></strong></p>
<h2>Lateral Hurdle Hops</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/hurdle-hops.gif?itok=M09JwwSZ" /></p>
<p><strong>1. </strong>Start standing, feet together.</p>
<p><strong>2. </strong>Place a yoga block or band next to you (or pretend there is a hurdle next to you). Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up.</p>
<p><strong>3. </strong>Land softly with bent knees. Repeat, hopping to the other side. Continue alternating.</p>
<p><i><strong>Modification:</strong></i> Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. Keep arms straight overhead as you go.</p>
<h2>High Knees</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/high-knees.gif?itok=PJ0z-IV-" /></p>
<p><strong>1. </strong>Start standing with feet together.</p>
<p><strong>2. </strong>Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees).</p>
<p><strong>3. </strong>Quickly place the foot back down and drive the other knee up and opposite arm forward.</p>
<p><b>4. </b>Continue alternating, landing lightly with each step like you’re running in place.</p>
<p><strong><i>Modification:</i></strong> March the knees up toward the chest, eliminating the hop.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-69878929432014340372019-12-16T14:16:00.001-08:002019-12-16T14:16:18.834-08:0010 Moves for a Cardio Workout at Home—No Equipment Required<p>Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing.</p>
<p>How can you do that? Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” <a href="https://tonehouse.com/coaches/coach-judine/" target="_blank">Judine Saint Gerard</a>, NASM-CPT, head coach at <a href="https://tonehouse.com/" target="_blank">Tone House</a> in New York City, tells <em>Health</em>. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/office-exercises">The 10-Minute Cardio Workout You Can Do at the Office</a></strong></p>
<p>The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. That means working faster or taking fewer breaks.</p>
<p>If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. Here, she offers 10 <a href="https://www.health.com/fitness/plyomteric-no-run-cardio">plyometric exercises</a>, plus how to time them to your heart-pumping advantage. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. They're also smart options for those with injuries. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. </p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/7-best-strength-exercises">The 7 Best Strength Exercises You're Not Doing</a></strong></p>
<h2>The Workout</h2>
<p>If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. Prefer staying on two feet and skipping the jumps? Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. Do 2-3 rounds with 60-90 seconds of rest between each round. The best part: the more you practice the less rest you’ll need.</p>
<h2>Mountain Climbers</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/1576182334/mountain-climbers.gif?itok=M_sfBSHa" /></p>
<p><strong>1. </strong>Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.</p>
<p><strong>2. </strong>Keep core tight and back flat. Drive one knee in toward chest, then place it back down.</p>
<p><strong>3. </strong>Immediately drive the opposite knee in toward chest. Then, place it back down. Continue alternating.</p>
<p><i><strong>Modification:</strong></i> Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest.</p>
<h2>Vinyasa</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/vinyasa.gif?itok=0D8bH-oT" /></p>
<p><strong>1. </strong>Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.</p>
<p><strong>2. </strong>Lower down as if you’re doing a push-up, keeping elbows tight by sides.</p>
<p><strong>3. </strong>Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky).</p>
<p><strong>4. </strong>Next, push through hands and lift hips all the way up to a downward-facing dog position. Repeat, flowing back to a plank position.</p>
<p><i><strong>Modification:</strong></i> Drop the knees while you lower into a push-up position for more support.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/lauren-taus-vinyasa-flow">25-Minute Core-Strengthening Vinyasa Flow</a></strong></p>
<h2>Burpee</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/burpee.gif?itok=tz7rdbkU" /></p>
<p><strong>1. </strong>Start standing, feet hip-width apart.</p>
<p><strong>2. </strong>Place both hands flat onto the ground in front of you and hop feet behind you into a plank. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels. </p>
<p><strong>3. </strong>Then, quickly hop feet back up toward hands.</p>
<p><strong>4.</strong> Jump all the way up to stand, bringing arms above head and exploding off feet. Repeat.</p>
<p><strong><i>Modification:</i></strong> Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead.</p>
<h2>Lunge Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/lunge-jumps.gif?itok=4823-Pds" /></p>
<p><strong>1. </strong>Start standing, feet together.</p>
<p><strong>2. </strong>Step left leg back and lower into a lunge, both knees bent 90 degrees, back right knee just hovering off the floor.</p>
<p><strong>3. </strong>Push through the heel of the front left leg to explode up, switching feet in the air.</p>
<p><strong>4. </strong>Land softly back into a lunge position, right foot forward. Repeat with right foot forward and continue alternating. </p>
<p><strong><i>Modification:</i></strong> Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Place foot back down and step back with the opposite foot. Continue alternating lunges with a front kick.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/5-power-lunges-for-killer-glutes">5 Power Lunges for Killer Glutes</a></strong></p>
<h2>Squat Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/squat-jumps.gif?itok=B2Ss9Rxn" /></p>
<p><strong>1. </strong>Start standing, feet slight wider than hip-width apart.</p>
<p><strong>2. </strong>Push your hips back and down, keeping weight in the heels as you lower into a squat.</p>
<p><strong>3. </strong>Explode off your feet, extending your hips to jump up into the air.</p>
<p><strong>4. </strong>Land softly back into a squat position, knees bent. Repeat.</p>
<p><strong><i>Modification</i>:</strong> Eliminate the jump and push the pace of a regular bodyweight squat.</p>
<h2>Pike-Ups</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_4_3/public/1576182334/pike-ups.gif?itok=xwCByhZ6" /></p>
<p><strong>1. </strong>Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.</p>
<p><strong>2. </strong>Hop your feet in so that your hips drive straight up into the air and you hit a reverse V shape.</p>
<p><strong>3. </strong>Then, hop the feet back to a plank position. Repeat.</p>
<p><strong><i>Modification:</i></strong> From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. Repeat, while pushing your pace. </p>
<p><strong>RELATED: <a href="https://www.health.com/health/gallery/0,,20813896,00.html">20 Plank Exercises You Can Do at Home</a></strong></p>
<h2>Skater Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/skater-jumps.gif?itok=o32J5Iby" /></p>
<p><strong>1. </strong>Start standing, feet hip-width apart.</p>
<p><strong>2. </strong>Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right.</p>
<p><strong>3. </strong>Then, push off your right foot, hopping to the left. Continue alternating.</p>
<p><strong><i>Modification:</i></strong> Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. Step back up to standing and repeat on the other side. Continue alternating. </p>
<h2>Tuck Jumps</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/tuck-jumps.gif?itok=3_pPXnb9" /></p>
<p><strong>1. </strong>Start standing, feet hip-width apart.</p>
<p><strong>2. </strong>Lower into a shallow squat position and then explode up into the air, driving knees up into chest.</p>
<p><strong>3. </strong>Land softly back down, with bent knees. Repeat.</p>
<p><strong><i>Modification:</i></strong> Start in a kneeling position. Step left forward, and then right, coming into a low squat position. Then stand up. Lower back into a squat. Then place left leg back down to a kneeling position, and then right leg. Repeat, starting with the right leg. Continue alternating.</p>
<p><strong>RELATED: <a href="https://www.health.com/health/video/0,,20901944,00.html">4 Fat-Blasting Jumping Exercises</a></strong></p>
<h2>Lateral Hurdle Hops</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/hurdle-hops.gif?itok=M09JwwSZ" /></p>
<p><strong>1. </strong>Start standing, feet together.</p>
<p><strong>2. </strong>Place a yoga block or band next to you (or pretend there is a hurdle next to you). Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up.</p>
<p><strong>3. </strong>Land softly with bent knees. Repeat, hopping to the other side. Continue alternating.</p>
<p><i><strong>Modification:</strong></i> Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. Keep arms straight overhead as you go.</p>
<h2>High Knees</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/1576182334/high-knees.gif?itok=PJ0z-IV-" /></p>
<p><strong>1. </strong>Start standing with feet together.</p>
<p><strong>2. </strong>Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees).</p>
<p><strong>3. </strong>Quickly place the foot back down and drive the other knee up and opposite arm forward.</p>
<p><b>4. </b>Continue alternating, landing lightly with each step like you’re running in place.</p>
<p><strong><i>Modification:</i></strong> March the knees up toward the chest, eliminating the hop.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-86361394891986113242019-12-16T10:33:00.001-08:002019-12-16T10:33:16.036-08:00The 5-Move Resistance Band Workout for a Strong Butt<p>When you’re looking for a fitness tool that totally ups the ante on your strength workouts, particularly those that target your butt, look no further than a resistance band. Those looped mini bands work wonders for firing up your glutes and working your backside from all angles—a smart strategy for those who sit most of the day, who want to run faster, or for anyone aiming to feel stronger all over.</p>
<p>“One of my favorite body parts to train is my glutes—I used to be quite imbalanced, where I was really strong in my quads and my glutes were quite weak,” Emily Skye, Australian trainer and founder of <a href="https://emilyskyefit.com/commit" target="_blank">Emily Skye FIT</a>, tells <em>Health. </em>She credits a strong butt for helping to ease her back pain. Skye loves the bands for getting blood flow to the backside, the main goal when you want to warm-up for, say, a heavy lifting routine featuring squats or deadlifts. But she also turns to them for a glute-strengthening workout all on their own.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/transformations-inspire-lift-weights">15 Transformations That'll Inspire You to Start Lifting Weights</a></strong></p>
<p>The best part about using a resistance band to work your butt: it’s the prefect travel partner, taking up no space in your bag and requiring only a small square footage to do a full workout. Plus, they’re super inexpensive. (Try this set on <a href="https://www.amazon.com/Letsfit-Resistance-Exercise-Stretching-Strength/dp/B07CZYTLQN/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=htliferesistamcebandsforstrongerbuttmcrevelingdec19-20&linkId=efcb5ed86087f842a985bf7df5d4705c&language=en_US" target="_blank">Amazon</a> for just $10.)</p>
<p>Skye suggests getting a few bands of varying resistances, so you can learn each move with a lighter band, and as you get stronger, move up to a heavier resistance. You’ll know you’re using something with enough resistance if by rep 12, the move feels nearly impossible to complete with perfect form, she says.</p>
<p>Ready to feel that fire in your glutes? Skye offers five resistance band exercises below that you can do anytime and anywhere to strengthen your butt. One key form tip to keep in mind: Do each exercise with good posture. “You do that by standing nice and tall with your belly button drawn in toward your spine. And then, slightly squeeze your glutes before you start,” Skye explains. </p>
<p>When you’re standing tall and strong, step right into this butt workout.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/quick-pilates-butt-workout-glutes">20-Minute Pilates Butt Workout for Stronger Glutes</a></strong></p>
<h2>The Workout</h2>
<p>Do each exercise below for 10-12 reps and 2-3 rounds. If you’re new to these moves, start with the band above the knees for all of them. If you’re intermediate or advanced, you can move the band around your ankles for the first three exercises. You want to feel the burn, so keep working for it!</p>
<h2>Banded Squat</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/squat.gif?itok=R97QEaVe" /></p>
<p><strong>1. </strong>Start standing with feet hip-width apart and band around ankles, hands clasped in front of you.</p>
<p><strong>2. </strong>Push hips down and back, bending knees and lowering into a squat. Make sure chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward.</p>
<p><strong>3. </strong>Then, drive heels and toes into the ground to stand back up. Repeat.</p>
<h2>Crab Walks</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/crabwalks.gif?itok=yDwOko7l" /></p>
<p><strong>1. </strong>Start standing with feet hip-width apart and band around ankles.</p>
<p><strong>2. </strong>Lower into a shallow squat position, sending hips down and back and bending knees. Hold this position as you take three steps to the left.</p>
<p><strong>3.</strong> Next, take three steps to the right. That’s one rep. Make sure your chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward and aim to keep feet parallel the entire time. Repeat.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/mini-resistance-band-workout">This Full-Body Resistance Band Workout Only Takes 15 Minutes</a></strong></p>
<h2>High Plank Leg Lifts</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/plank-leg-lifts.gif?itok=Ribnyzqk" /></p>
<p><strong>1. </strong>Start in a push-up or high plank position, with band around ankles, forming a straight line from shoulders to heel. Line shoulders directly over wrists.</p>
<p><strong>2. </strong>Without arching back, squeeze right glute and lift right leg up toward the ceiling. Then place it back down.</p>
<p><strong>3. </strong>Then, squeeze left glute and lift left leg up toward the ceiling. Then place it back down. That’s one rep. Don’t let your hips drop or pike up; pull belly button up toward spine and push the floor away from you with hands. Continue alternating.</p>
<h2>Banded Glute Bridge Abductions</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/bridge.gif?itok=-9t7xyNV" /></p>
<p><strong>1. </strong>Start lying on back, with band above knees. Bend knees, place feet flat on the floor about shoulder-width apart. Make sure heels are close to butt and back is flat against the floor.</p>
<p><strong>2. </strong>Drive through the feet and squeeze glutes to lift hips toward ceiling. Make sure to maintain a slight posterior pelvic tilt, so you’re not arching low back.</p>
<p><strong>3. </strong>When you reach the top with hips forming a diagonal line from knees to shoulders, drive knees out against the band, going wider than shoulders.</p>
<p><strong>4. </strong>Then bring knees back to shoulder-width, and slowly lower back down to floor. Repeat.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/squat-alternative-exercises">Hate Squats? 7 Glute Exercises for an Instant Butt Lift</a></strong></p>
<h2>Banded Clamshells</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/clamshells.gif?itok=dDXx0sfx" /></p>
<p><strong>1. </strong>Start lying on right side, with the band above knees. Place right forearm on the ground and stack right shoulder over right elbow, pushing the floor away to create space in right side. Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.</p>
<p><strong>2. </strong>Then, squeeze left glute and rotate left hip outward, lifting left knee toward ceiling.</p>
<p><strong>3. </strong>Slowly lower back down. Repeat for reps, then switch sides.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-67012612257345783432019-12-16T10:16:00.001-08:002019-12-16T10:16:04.146-08:00The 5-Move Resistance Band Workout for a Strong Butt<p>When you’re looking for a fitness tool that totally ups the ante on your strength workouts, particularly those that target your butt, look no further than a resistance band. Those looped mini bands work wonders for firing up your glutes and working your backside from all angles—a smart strategy for those who sit most of the day, who want to run faster, or for anyone aiming to feel stronger all over.</p>
<p>“One of my favorite body parts to train is my glutes—I used to be quite imbalanced, where I was really strong in my quads and my glutes were quite weak,” Emily Skye, Australian trainer and founder of <a href="https://emilyskyefit.com/commit" target="_blank">Emily Skye FIT</a>, tells <em>Health. </em>She credits a strong butt for helping to ease her back pain. Skye loves the bands for getting blood flow to the backside, the main goal when you want to warm-up for, say, a heavy lifting routine featuring squats or deadlifts. But she also turns to them for a glute-strengthening workout all on their own.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/transformations-inspire-lift-weights">15 Transformations That'll Inspire You to Start Lifting Weights</a></strong></p>
<p>The best part about using a resistance band to work your butt: it’s the prefect travel partner, taking up no space in your bag and requiring only a small square footage to do a full workout. Plus, they’re super inexpensive. (Try this set on <a href="https://www.amazon.com/Letsfit-Resistance-Exercise-Stretching-Strength/dp/B07CZYTLQN/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=htliferesistamcebandsforstrongerbuttmcrevelingdec19-20&linkId=efcb5ed86087f842a985bf7df5d4705c&language=en_US" target="_blank">Amazon</a> for just $10.)</p>
<p>Skye suggests getting a few bands of varying resistances, so you can learn each move with a lighter band, and as you get stronger, move up to a heavier resistance. You’ll know you’re using something with enough resistance if by rep 12, the move feels nearly impossible to complete with perfect form, she says.</p>
<p>Ready to feel that fire in your glutes? Skye offers five resistance band exercises below that you can do anytime and anywhere to strengthen your butt. One key form tip to keep in mind: Do each exercise with good posture. “You do that by standing nice and tall with your belly button drawn in toward your spine. And then, slightly squeeze your glutes before you start,” Skye explains. </p>
<p>When you’re standing tall and strong, step right into this butt workout.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/quick-pilates-butt-workout-glutes">20-Minute Pilates Butt Workout for Stronger Glutes</a></strong></p>
<h2>The Workout</h2>
<p>Do each exercise below for 10-12 reps and 2-3 rounds. If you’re new to these moves, start with the band above the knees for all of them. If you’re intermediate or advanced, you can move the band around your ankles for the first three exercises. You want to feel the burn, so keep working for it!</p>
<h2>Banded Squat</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/squat.gif?itok=R97QEaVe" /></p>
<p><strong>1. </strong>Start standing with feet hip-width apart and band around ankles, hands clasped in front of you.</p>
<p><strong>2. </strong>Push hips down and back, bending knees and lowering into a squat. Make sure chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward.</p>
<p><strong>3. </strong>Then, drive heels and toes into the ground to stand back up. Repeat.</p>
<h2>Crab Walks</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/crabwalks.gif?itok=yDwOko7l" /></p>
<p><strong>1. </strong>Start standing with feet hip-width apart and band around ankles.</p>
<p><strong>2. </strong>Lower into a shallow squat position, sending hips down and back and bending knees. Hold this position as you take three steps to the left.</p>
<p><strong>3.</strong> Next, take three steps to the right. That’s one rep. Make sure your chest stays tall, back flat, and core tight. Resist knees collapsing in toward each other by driving them outward and aim to keep feet parallel the entire time. Repeat.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/mini-resistance-band-workout">This Full-Body Resistance Band Workout Only Takes 15 Minutes</a></strong></p>
<h2>High Plank Leg Lifts</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/plank-leg-lifts.gif?itok=Ribnyzqk" /></p>
<p><strong>1. </strong>Start in a push-up or high plank position, with band around ankles, forming a straight line from shoulders to heel. Line shoulders directly over wrists.</p>
<p><strong>2. </strong>Without arching back, squeeze right glute and lift right leg up toward the ceiling. Then place it back down.</p>
<p><strong>3. </strong>Then, squeeze left glute and lift left leg up toward the ceiling. Then place it back down. That’s one rep. Don’t let your hips drop or pike up; pull belly button up toward spine and push the floor away from you with hands. Continue alternating.</p>
<h2>Banded Glute Bridge Abductions</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/bridge.gif?itok=-9t7xyNV" /></p>
<p><strong>1. </strong>Start lying on back, with band above knees. Bend knees, place feet flat on the floor about shoulder-width apart. Make sure heels are close to butt and back is flat against the floor.</p>
<p><strong>2. </strong>Drive through the feet and squeeze glutes to lift hips toward ceiling. Make sure to maintain a slight posterior pelvic tilt, so you’re not arching low back.</p>
<p><strong>3. </strong>When you reach the top with hips forming a diagonal line from knees to shoulders, drive knees out against the band, going wider than shoulders.</p>
<p><strong>4. </strong>Then bring knees back to shoulder-width, and slowly lower back down to floor. Repeat.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/squat-alternative-exercises">Hate Squats? 7 Glute Exercises for an Instant Butt Lift</a></strong></p>
<h2>Banded Clamshells</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/flexslider_full/public/styles/main/public/clamshells.gif?itok=dDXx0sfx" /></p>
<p><strong>1. </strong>Start lying on right side, with the band above knees. Place right forearm on the ground and stack right shoulder over right elbow, pushing the floor away to create space in right side. Bend knees and hips about 45 degrees and stack knees and hips on top of each other. This is your starting position.</p>
<p><strong>2. </strong>Then, squeeze left glute and rotate left hip outward, lifting left knee toward ceiling.</p>
<p><strong>3. </strong>Slowly lower back down. Repeat for reps, then switch sides.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-68789609387318867042019-12-13T15:52:00.001-08:002019-12-13T15:52:04.134-08:0015 Hip Stretches Literally Every Body Will Benefit From<p>If you've got a pair of hips, there's a <em>really</em> good chance they've felt "tight" once or twice (or uh, maybe even right this second). And you're not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says <a href="https://www.lkfitnyc.com/about-lauren" target="_blank">Lauren Kanski</a>, NASM-CPT, personal trainer and coach at <a href="https://performi" target="_blank">Performix House</a> in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”</p>
<p>The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That's because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.</p>
<p>But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/yoga-open-hips">This 6-Step Yoga Flow Will Open Up Your Tight Hips</a></strong></p>
<p>To keep your hips healthy, show ‘em some TLC every day. Kanski suggests you stretch them out after you wake up in the morning, before your workouts, and before you head to bed. But even more important: stretching our hips out before <em>and</em> after a workout. Keep stretches active or dynamic when warming up before your workout—that means only holding for a few seconds and moving in and out of the pose. Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. The stretches below, shared with <em>Health</em> by Kanski, are a mixture of both—one through eight are dynamic stretches to keep things moving, while stretches nine through 15 are meant for when you finally slow things down. </p>
<h2>1. Adductor Rock Back</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/1-adductor-rock_0.gif?itok=_O98cF0V" /></b></p>
<p>Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed.</p>
<h2>2. Quadruped Hip Half Circles</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/2-quadruped.gif?itok=ecKPHeiw" /></b></p>
<p>Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.</p>
<p><strong>RELATED: <a href="https://www.health.com/beauty/what-are-hip-dips">What the Heck Are Hip Dips?</a></strong></p>
<h2>3. Spiderman Lunge</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/3-spiderman.gif?itok=TJRS4vj6" /></p>
<p>Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.</p>
<h2>4. Squat-to-Stand</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/4-squat.gif?itok=HzTv7Gg7" /></b></p>
<p>Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/how-low-squats">How Low Should You Squat? And How to Improve It</a></strong></p>
<h2>5. Walking Lateral Lunges</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/5-lateral-lunges.gif?itok=A94yqB5X" /></p>
<p>Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.</p>
<h2>6. High Knees</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/6-highknees.gif?itok=l_fQnOok" /></b></p>
<p>Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/home-cardio-workout-10-minutes">10-Minute Cardio Workout You Can Do at Home</a></strong></p>
<h2>7. Glute Bridge</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/7-bridge.gif?itok=1kGXriNM" /></p>
<p>Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.</p>
<h2>8. Lateral Band Walk</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/8-band-walk.gif?itok=c32eyc12" /></b><br />
Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/mini-resistance-band-workout">This Full-Body Resistance Band Workout Only Takes 15 Minutes</a></strong></p>
<h2>9. 90/90 Hip Stretch</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/90-90-hip.gif?itok=kZMmPZya" /></b></p>
<p>Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side.</p>
<h2>10. Pigeon Pose</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/pigeon.gif?itok=ZZf_S2AG" /></b></p>
<p>Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side. </p>
<p><strong>RELATED: <a href="https://www.health.com/health/gallery/0,,20676277,00.html">Best Yoga Poses for Your Trouble Spots</a></strong></p>
<h2>11. Child’s Pose</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/childs.gif?itok=825mN_J4" /></b></p>
<p>Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.</p>
<h2>12. Couch Stretch</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/couch.gif?itok=iB-a4nN2" /></p>
<p>Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side. </p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/everyday-stretches">15 Stretches You Should Do Every Day</a></strong></p>
<h2>13. Frog Stretch</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/frog.gif?itok=sItCfmBH" /></p>
<p>Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.</p>
<h2>14. Supine Figure-Four Stretch</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/supine-figure-4.gif?itok=gN5sJxgh" /></p>
<p>Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.</p>
<h2>15. Half-Kneeling Hip Flexor Stretch</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/half-kneeling.gif?itok=QoR2fHXl" /></b></p>
<p>Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-55812887408251764452019-12-13T15:49:00.001-08:002019-12-13T15:49:21.426-08:0015 Hip Stretches Literally Every Body Will Benefit From<p>If you've got a pair of hips, there's a <em>really</em> good chance they've felt "tight" once or twice (or uh, maybe even right this second). And you're not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says <a href="https://www.lkfitnyc.com/about-lauren" target="_blank">Lauren Kanski</a>, NASM-CPT, personal trainer and coach at <a href="https://performi" target="_blank">Performix House</a> in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”</p>
<p>The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That's because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.</p>
<p>But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/yoga-open-hips">This 6-Step Yoga Flow Will Open Up Your Tight Hips</a></strong></p>
<p>To keep your hips healthy, show ‘em some TLC every day. Kanski suggests you stretch them out after you wake up in the morning, before your workouts, and before you head to bed. But even more important: stretching our hips out before <em>and</em> after a workout. Keep stretches active or dynamic when warming up before your workout—that means only holding for a few seconds and moving in and out of the pose. Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. The stretches below, shared with <em>Health</em> by Kanski, are a mixture of both—one through eight are dynamic stretches to keep things moving, while stretches nine through 15 are meant for when you finally slow things down. </p>
<h2>1. Adductor Rock Back</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/1-adductor-rock_0.gif?itok=_O98cF0V" /></b></p>
<p>Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed.</p>
<h2>2. Quadruped Hip Half Circles</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/2-quadruped.gif?itok=ecKPHeiw" /></b></p>
<p>Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.</p>
<p><strong>RELATED: <a href="https://www.health.com/beauty/what-are-hip-dips">What the Heck Are Hip Dips?</a></strong></p>
<h2>3. Spiderman Lunge</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/3-spiderman.gif?itok=TJRS4vj6" /></p>
<p>Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.</p>
<h2>4. Squat-to-Stand</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/4-squat.gif?itok=HzTv7Gg7" /></b></p>
<p>Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/how-low-squats">How Low Should You Squat? And How to Improve It</a></strong></p>
<h2>5. Walking Lateral Lunges</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/5-lateral-lunges.gif?itok=A94yqB5X" /></p>
<p>Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.</p>
<h2>6. High Knees</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/6-highknees.gif?itok=l_fQnOok" /></b></p>
<p>Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/home-cardio-workout-10-minutes">10-Minute Cardio Workout You Can Do at Home</a></strong></p>
<h2>7. Glute Bridge</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/7-bridge.gif?itok=1kGXriNM" /></p>
<p>Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.</p>
<h2>8. Lateral Band Walk</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/8-band-walk.gif?itok=c32eyc12" /></b><br />
Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.</p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/mini-resistance-band-workout">This Full-Body Resistance Band Workout Only Takes 15 Minutes</a></strong></p>
<h2>9. 90/90 Hip Stretch</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/90-90-hip.gif?itok=kZMmPZya" /></b></p>
<p>Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side.</p>
<h2>10. Pigeon Pose</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/pigeon.gif?itok=ZZf_S2AG" /></b></p>
<p>Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side. </p>
<p><strong>RELATED: <a href="https://www.health.com/health/gallery/0,,20676277,00.html">Best Yoga Poses for Your Trouble Spots</a></strong></p>
<h2>11. Child’s Pose</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/childs.gif?itok=825mN_J4" /></b></p>
<p>Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.</p>
<h2>12. Couch Stretch</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/couch.gif?itok=iB-a4nN2" /></p>
<p>Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side. </p>
<p><strong>RELATED: <a href="https://www.health.com/fitness/everyday-stretches">15 Stretches You Should Do Every Day</a></strong></p>
<h2>13. Frog Stretch</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/frog.gif?itok=sItCfmBH" /></p>
<p>Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.</p>
<h2>14. Supine Figure-Four Stretch</h2>
<p><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/supine-figure-4.gif?itok=gN5sJxgh" /></p>
<p>Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.</p>
<h2>15. Half-Kneeling Hip Flexor Stretch</h2>
<p><b><img alt="" class="img-responsive" data-rights-cleared="true" src="https://cdn-img.health.com/sites/default/files/styles/master_landscape_3_2/public/styles/main/public/half-kneeling.gif?itok=QoR2fHXl" /></b></p>
<p>Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-17532201304426629092019-12-13T15:22:00.001-08:002019-12-13T15:22:07.613-08:00Chrissy Teigen Just Wore the Cutest Alo Yoga Sports Bra—and You Can Get it on AmazonAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-28936567024016556342019-12-13T15:19:00.001-08:002019-12-13T15:19:16.077-08:00Chrissy Teigen Just Wore the Cutest Alo Yoga Sports Bra—and You Can Get it on AmazonAnonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-64037302923613582142019-12-12T15:52:00.001-08:002019-12-12T15:52:14.774-08:00What Are Pre-Workout Supplements—and Should You Try Them?<p>Most days it's hard enough lacing up your sneakers and making it to the gym, let alone powering through an <a href="https://www.health.com/fitness/battle-rope-workout">entire workout</a>. If only there were an easy button of sorts—or at least something to help you kickstart a workout (and maybe also help you work out a little harder and longer).</p>
<p>That's where the idea of pre-workout supplements and drinks come into play (you've probably seen your fittest friend pop some into her water bottle before heading to the studio). But what's exactly in these <a href="https://www.health.com/digestive-health/supplement-conditions">supplements</a>—and do they even work to help enhance your workout? <em>Health</em> spoke to experts—both nutritionists and trainers—to get the lowdown on pre-workout supplements and help you decide whether you want to try 'em or skip 'em. </p>
<h1>What exactly are pre-workout supplements?</h1>
<p>Basically, these pre-workout supplements—which often come in powdered form—are supplements meant to boost your workout if you take it beforehand. </p>
<p>“The main goal of pre-workout supplements, based on the research but contrary to most pre-workout claims, is to enhance the feelings or perception of a superbly charged workout,” says Jim White, RD, owner of <a href="https://jimwhitefit.com/">Jim White Fitness & Nutrition</a> in Virginia Beach. “Most pre-workout supplements do this by using stimulants which increase blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder and with more intensity in order to get more out of their training.”</p>
<p>Just FYI: No two pre-workout supplements are the same, but many contain a few matching ingredients, like carbohydrates and caffeine for fuel and energy. (Carbs are your body's preferred source of fuel, says <a href="https://nancyclarkrd.com/">Nancy Clark</a>, RD, author of <a href="https://www.amazon.com/Nancy-Clarks-Sports-Nutrition-Guidebook/dp/1450459935"><i>Nancy Clark’s Sports Nutrition Guidebook</i></a>. </p>
<p>Pre-workout supplements can also include nitrates, which have been found to improve blood flow and work efficiency (meaning you use less energy to perform a similar amount of work); sodium bicarbonate, aka baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles, according to White. </p>
<p><strong>RELATED: <a href="https://www.health.com/nutrition/vitamin-supplements-cancer">Do Supplements Cause Cancer? Here's What a New Study Says</a></strong></p>
<h1>Can pre-workout supplements help you lose weight?</h1>
<p>Maybe, but don’t bank on it. Supplements that contain stimulants (again, like caffeine) and other energy boosters like B vitamins could kick up your drive so much that you get a better workout and therefore, burn more calories. You just have to make sure you don’t end up eating those calories right back.</p>
<p>“I know many people that jazz themselves up with pre-workout supplements, burn off 500 calories in their workouts, and then eat 700 to 800 calories at breakfast,” say Clark. “It doesn’t matter how much you burn at a workout, what matters is if you created a deficiency.” Translation: Even if you do work harder at the gym because of pre-workout, that doesn’t necessarily mean you’ll lose weight.</p>
<p>Also, if exercise makes you hungrier or you feel like you deserve to eat more because of a hard workout, it’s very easy to eat those calories burned and then some. “I totally separate exercise and weight,” Clark says. “Most of weight loss is about pushing away from the dining room table and eating less food.” And that doesn’t involve pre-workout supplements.</p>
<p><strong>RELATED: <a href="https://www.health.com/nutrition/do-i-need-vitamin-supplements">3 Things People Get Completely Wrong About Vitamin Supplements</a></strong></p>
<h1>Are there any safety concerns with taking pre-workout supplements?</h1>
<p>Most pre-workouts contain caffeine—that’s where you get that heightened energy. But beware: some can sneak in more than four cups of coffee worth of the stimulant, according to testing done by the third-party company, <a href="https://labdoor.com/rankings/pre-workout">LabDoor</a>. Check to see how much you’re consuming, noting that one cup of coffee typically contains 95 milligrams of caffeine, according to the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/344171/nutrients" target="_blank">USDA</a>.</p>
<p>Keep in mind: “Supplements are not regulated in the same way that foods are,” says Jen Bruning, RDN, a spokesperson for the <a href="https://www.eatrightpro.org/media/meet-our-spokespeople/spokespeople/jennifer-bruning">Academy of Nutrition and Dietetics</a>. “Looking for a label from a testing organization is a good first step in making sure your supplements contain what is listed.”</p>
<p>Experts suggest searching for stamps of approval from companies like Informed Sport, NSF Certified for Sport, BSCG Certified Drug Free, or US Pharmacopeia. “No supplement can ever be deemed 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility,” White says.</p>
<p>Because you can never be 100 percent sure what you're getting in a supplement, White warns against other ingredients that could lead to problems like heart conditions, including amphetamine-like stimulates (think ephedrine, which the FDA banned in 2004 due to the serious side effects) or testosterone-promoting hormone boosters. </p>
<p>Also, keep in mind, that if you're <em>supplementing</em> your meals with the pre-workout supplements, you could end up getting too much a good thing. “Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed,” says Bruning. “Over-consuming nutrients and other supplements can be wasteful—our bodies can’t always use the high amounts of nutrients sometimes found in supplements, shakes, mixes, and more. It can also be dangerous to over-consume some micronutrients or other ergogenic aids. Supplements can also be expensive for the results that you may see.” And those are only potential results for the price you pay. </p>
<p><strong>RELATED: <a href="https://www.health.com/weight-loss/pros-cons-fitness-supplements">The Supplements That Can Actually Help With Diet and Weight Loss—and the Ones That Can't</a></strong></p>
<h1>So, should you try pre-workout supplements?</h1>
<p>Honestly it depends. Elite or competitive athletes, for example, will probably get the biggest pay-off from pre-workout mixes, considering they need that little extra shot of performance benefit, says White.</p>
<p>Pregnant or breast-feeding women or kids under 18 shouldn’t take these supplements, because of the high level of stimulants, White adds. Those with conditions like heart arrhythmia, diabetes, or pre-diabetes, or those with a sensitivity to caffeine should probably skip, too.</p>
<p>If you have trouble sleeping, take blood pressure meds, have gastrointestinal issues, or have had issues with disordered eating, you should also be hesitant about taking pre-workout supplements, and talk to your doctor before doing so. “Pre-workout can leave you jittery and may lead to over-training and injuries in some people so it’s important to weigh all the risks with benefits of taking a pre-workout supplement,” White says.</p>
<p>For the most part, however, pre-workout supplements can't do anything whole foods can't also do. For example: While caffeine might work to boost your energy levels, a cup of coffee will do the same. And while many pre-workout powders tend to pack a carb-protein combo that fuels your body for an intense sweat, a banana with almonds will do that too. “I always trust food more than I trust a supplement. Most products have nothing magic in them, they’re just convenient," says Clark.</p>
<p>Ultimately though, the decision is up to you and your needs and goals. But all the experts said you likely don’t need them.</p>
<p>If you do want to try a supplement, just make sure you talk to your doctor first, especially if you have an underlying health condition. And chat with a dietitian who specializes in sports—he or she can help you figure out proper dosing and other safety details.</p>
<p><em><strong>To get our top stories delivered to your inbox, sign up for the <a aria-describedby="external-disclaimer" href="https://pages.email.health.com/newsletters/" target="_blank" title="(opens new window)">Healthy Living</a></strong></em><strong> newsletter</strong></p>
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Anonymoushttp://www.blogger.com/profile/01720018912546069757noreply@blogger.com0tag:blogger.com,1999:blog-2258577533504991584.post-55534505660678988472019-12-12T15:49:00.001-08:002019-12-12T15:49:05.554-08:00What Are Pre-Workout Supplements—and Should You Try Them?<p>Most days it's hard enough lacing up your sneakers and making it to the gym, let alone powering through an <a href="https://www.health.com/fitness/battle-rope-workout">entire workout</a>. If only there were an easy button of sorts—or at least something to help you kickstart a workout (and maybe also help you work out a little harder and longer).</p>
<p>That's where the idea of pre-workout supplements and drinks come into play (you've probably seen your fittest friend pop some into her water bottle before heading to the studio). But what's exactly in these <a href="https://www.health.com/digestive-health/supplement-conditions">supplements</a>—and do they even work to help enhance your workout? <em>Health</em> spoke to experts—both nutritionists and trainers—to get the lowdown on pre-workout supplements and help you decide whether you want to try 'em or skip 'em. </p>
<h1>What exactly are pre-workout supplements?</h1>
<p>Basically, these pre-workout supplements—which often come in powdered form—are supplements meant to boost your workout if you take it beforehand. </p>
<p>“The main goal of pre-workout supplements, based on the research but contrary to most pre-workout claims, is to enhance the feelings or perception of a superbly charged workout,” says Jim White, RD, owner of <a href="https://jimwhitefit.com/">Jim White Fitness & Nutrition</a> in Virginia Beach. “Most pre-workout supplements do this by using stimulants which increase blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder and with more intensity in order to get more out of their training.”</p>
<p>Just FYI: No two pre-workout supplements are the same, but many contain a few matching ingredients, like carbohydrates and caffeine for fuel and energy. (Carbs are your body's preferred source of fuel, says <a href="https://nancyclarkrd.com/">Nancy Clark</a>, RD, author of <a href="https://www.amazon.com/Nancy-Clarks-Sports-Nutrition-Guidebook/dp/1450459935"><i>Nancy Clark’s Sports Nutrition Guidebook</i></a>. </p>
<p>Pre-workout supplements can also include nitrates, which have been found to improve blood flow and work efficiency (meaning you use less energy to perform a similar amount of work); sodium bicarbonate, aka baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles, according to White. </p>
<p><strong>RELATED: <a href="https://www.health.com/nutrition/vitamin-supplements-cancer">Do Supplements Cause Cancer? Here's What a New Study Says</a></strong></p>
<h1>Can pre-workout supplements help you lose weight?</h1>
<p>Maybe, but don’t bank on it. Supplements that contain stimulants (again, like caffeine) and other energy boosters like B vitamins could kick up your drive so much that you get a better workout and therefore, burn more calories. You just have to make sure you don’t end up eating those calories right back.</p>
<p>“I know many people that jazz themselves up with pre-workout supplements, burn off 500 calories in their workouts, and then eat 700 to 800 calories at breakfast,” say Clark. “It doesn’t matter how much you burn at a workout, what matters is if you created a deficiency.” Translation: Even if you do work harder at the gym because of pre-workout, that doesn’t necessarily mean you’ll lose weight.</p>
<p>Also, if exercise makes you hungrier or you feel like you deserve to eat more because of a hard workout, it’s very easy to eat those calories burned and then some. “I totally separate exercise and weight,” Clark says. “Most of weight loss is about pushing away from the dining room table and eating less food.” And that doesn’t involve pre-workout supplements.</p>
<p><strong>RELATED: <a href="https://www.health.com/nutrition/do-i-need-vitamin-supplements">3 Things People Get Completely Wrong About Vitamin Supplements</a></strong></p>
<h1>Are there any safety concerns with taking pre-workout supplements?</h1>
<p>Most pre-workouts contain caffeine—that’s where you get that heightened energy. But beware: some can sneak in more than four cups of coffee worth of the stimulant, according to testing done by the third-party company, <a href="https://labdoor.com/rankings/pre-workout">LabDoor</a>. Check to see how much you’re consuming, noting that one cup of coffee typically contains 95 milligrams of caffeine, according to the <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/344171/nutrients" target="_blank">USDA</a>.</p>
<p>Keep in mind: “Supplements are not regulated in the same way that foods are,” says Jen Bruning, RDN, a spokesperson for the <a href="https://www.eatrightpro.org/media/meet-our-spokespeople/spokespeople/jennifer-bruning">Academy of Nutrition and Dietetics</a>. “Looking for a label from a testing organization is a good first step in making sure your supplements contain what is listed.”</p>
<p>Experts suggest searching for stamps of approval from companies like Informed Sport, NSF Certified for Sport, BSCG Certified Drug Free, or US Pharmacopeia. “No supplement can ever be deemed 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility,” White says.</p>
<p>Because you can never be 100 percent sure what you're getting in a supplement, White warns against other ingredients that could lead to problems like heart conditions, including amphetamine-like stimulates (think ephedrine, which the FDA banned in 2004 due to the serious side effects) or testosterone-promoting hormone boosters. </p>
<p>Also, keep in mind, that if you're <em>supplementing</em> your meals with the pre-workout supplements, you could end up getting too much a good thing. “Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed,” says Bruning. “Over-consuming nutrients and other supplements can be wasteful—our bodies can’t always use the high amounts of nutrients sometimes found in supplements, shakes, mixes, and more. It can also be dangerous to over-consume some micronutrients or other ergogenic aids. Supplements can also be expensive for the results that you may see.” And those are only potential results for the price you pay. </p>
<p><strong>RELATED: <a href="https://www.health.com/weight-loss/pros-cons-fitness-supplements">The Supplements That Can Actually Help With Diet and Weight Loss—and the Ones That Can't</a></strong></p>
<h1>So, should you try pre-workout supplements?</h1>
<p>Honestly it depends. Elite or competitive athletes, for example, will probably get the biggest pay-off from pre-workout mixes, considering they need that little extra shot of performance benefit, says White.</p>
<p>Pregnant or breast-feeding women or kids under 18 shouldn’t take these supplements, because of the high level of stimulants, White adds. Those with conditions like heart arrhythmia, diabetes, or pre-diabetes, or those with a sensitivity to caffeine should probably skip, too.</p>
<p>If you have trouble sleeping, take blood pressure meds, have gastrointestinal issues, or have had issues with disordered eating, you should also be hesitant about taking pre-workout supplements, and talk to your doctor before doing so. “Pre-workout can leave you jittery and may lead to over-training and injuries in some people so it’s important to weigh all the risks with benefits of taking a pre-workout supplement,” White says.</p>
<p>For the most part, however, pre-workout supplements can't do anything whole foods can't also do. For example: While caffeine might work to boost your energy levels, a cup of coffee will do the same. And while many pre-workout powders tend to pack a carb-protein combo that fuels your body for an intense sweat, a banana with almonds will do that too. “I always trust food more than I trust a supplement. Most products have nothing magic in them, they’re just convenient," says Clark.</p>
<p>Ultimately though, the decision is up to you and your needs and goals. But all the experts said you likely don’t need them.</p>
<p>If you do want to try a supplement, just make sure you talk to your doctor first, especially if you have an underlying health condition. And chat with a dietitian who specializes in sports—he or she can help you figure out proper dosing and other safety details.</p>
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