• Swimming: Swimming is an absolutely awesome sport for your heart. It is also is a low-stress activity. It keeps you at healthy body weight, improves lung capacity, and builds muscles, all in addition to burning calories. Best of all, you can swi at any time of year at an indoor pool.

• Tennis: One hour of tennis burns 600 calories, putting it on par with jogging and cycling as one of the best aerobic activities. All the little sprints, pivots, slams, and serves in tennis also channel your strength and require you to exert energy in short but powerful bursts.

• Rowing: HFR has reported the near-endless health benefits of rowing, which range from effective weight loss, a low risk of injury, and increased muscle strength. Rowing can be done inside on a rowing machine, or, after some rowing practice, out in the great outdoors.

• Squash: Forbes has named squash the #1 healthiest sport in the world many years in a row. It burns calories, increases aerobic fitness, boosts flexibility, develops strength and power, and improves hand-eye coordination.

• Basketball: Not only is basketball an incredibly tiring game to play, but it strengthens your health on many levels. Our research shows that it increases spatial awareness, fosters decision-making capabilities, reduces stress, helps immensely with coordination, and develops confidence. For each hour of competitive basketball, a 165-pound person can expect to burn around 600 calories, while a 250-pound person can burn up to 900 calories.

• Cycling: The typical season for cycling takes place during May and June where millions of events and races take place every year globally. You don’t need to be trying to win the Maillot Jaune to get into this great sport. Cycling classes are fun and available everywhere. Cycling is a low-impact way to burn serious calories, but it also makes you happier and makes your brain stronger. Dr. Aurthur Kramer said of cycling: “Our research finds that after only three months, people who exercised had the brain volume of those three years younger.”

• Cross-Country Skiing: Nordic skiing burns more calories than any other form of exercise or sport — up to 1,122 calories per hour for vigorous mountaineering! Skiers are also about 40 percent fitter than physically fit individuals, suggesting that the full-body workout provided by cross-country skiing is uniquely effective.

• Running: Running is not just a young person’s sport: those who run regularly are less likely to experience bone and muscle loss as they age at the same pace as those who do not run regularly or at all. The bones grow and become stronger by responding to physical demands. It is also great for mental and overall physiological health. Running causes a release of endorphins to produce the famed “runner’s high.”

• Volleyball: Serve’s up! Volleyball makes our list for healthiest sports because it increases metabolic rate, builds agility, strengthens coordination, and boosts mood, Oh, and it also burns plenty of calories. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game of volleyball burns between 120 to 178 calories.

• Gymnastics: Gymnastics requires athletes to be flexible, strong, and in great shape. Each time a gymnast steps into the gym they are called on to use all of their mental and physical facilities to win the competition. That’s because participation in gymnastics does not only offer physical gains; it is beneficial for improving concentration and mental focus. Gymnastics allows children the chance to think for themselves, to stimulate their imaginations and to solve problems safely.

Push-Ups

One of the most popular exercises, push-ups are a strength training exercise that applies pressure to the bones, leading to increased bone density and strength. Push-ups can be performed in various ways, including:

• Incline Push-Ups: This exercise targets the chest muscles and reduces strain on the elbows. It can be done using stable surfaces like a wall or table. Start by placing your hands on a wall or table, keeping your body in a straight line. Bend your arms to bring your chest close to your hands, then straighten your arms. Repeat as many times as you can.
• Standing/Wall Push-Ups: This exercise focuses on the upper body muscles, such as the shoulders, chest, and arms. It helps improve posture, balance, and upper body movements. Stand about three feet away from a wall, with your hands shoulder-width apart at chest level against the wall. Lean into the wall, bending your elbows, then straighten them to push your body away from the wall. Repeat as many times as you like.

Squats

Squats are highly effective for improving the strength of the muscles and bones in the thighs and spine. They also help burn calories, improve posture, and maintain balance. Incorporating squats into your exercise routine targets lower body muscles such as the calves, groins, hamstrings, and glutes. Additionally, squats can strengthen your core, helping to prevent imbalances and weak or fragile bones and muscles. According to a Harvard Health article, squats are one of the best exercises to counter the effects of prolonged sitting, which can weaken muscles and joints.

Research has shown that squats not only enhance muscle strength but also improve joint health and flexibility. A study published in the European Journal of Preventive Cardiology found that weight-bearing activities like squats are beneficial for building bone density. By engaging in squats, you can also boost your overall fitness and body composition, as they stimulate the release of muscle-building hormones.

There are different variations of squats, each offering unique benefits:

• Back Squats: This versatile exercise focuses on some of the largest muscles in the body, essential for daily activities. To perform a back squat, place a barbell on your upper back with your feet shoulder-width apart. Hold the barbell with your hands slightly wider than shoulder-width. Push your hips back while bending your knees, lowering yourself until your thighs are parallel to the floor. Ensure your chest is up, core tight, and knees aligned with your toes. Propel through your heels to return to the starting position. Repeat as desired.

• Overhead Squats – This is one of the exercises that improves your whole body strength. It improves balance and encourages muscle growth. It is performed by having weights over the head, leaving it in that position while squatting with it. It can be done with a barbell or anything heavy and safe. To do an overhead squat, hold a barbell over your head and make sure your arms are fully stretched out with your feet being shoulder width apart. Start squatting by moving your hips back while bending your knees. Then lower your body until your tights are equal to the floor. Remember to keep the barbell in a sturdy position directly above your head while doing this. Repeat this as many times as you want. 

Stair-Climbing

Climbing stairs is an effective way to improve bone health and density. This exercise is particularly beneficial for women going through menopause, as it helps strengthen leg and hip muscles, protecting the pelvic bone. Regular stair climbing enhances skeletal health and joint strength. As a weight-bearing exercise, it forces bones to work against gravity, thereby improving and strengthening them. According to a study published in the European Journal of Preventive Cardiology, climbing more than five flights of stairs daily can significantly reduce the risk of cardiovascular diseases.

Stair climbing also increases bone density, reducing the risk of osteoporosis, a common bone-related condition. Research indicates that this activity boosts the mineral load in bones, enhancing their strength and resilience. Regular stair climbing can improve balance, stability, and coordination, helping to prevent injuries and falls. A Harvard Health article highlights that stair climbing is a simple yet effective way to incorporate physical activity into daily routines, offering substantial health benefits.

Running

Running is one of the most effective ways to improve bone density and prevent bone-related diseases. As a high-energy activity, running increases bone mineral density, which is crucial for maintaining strong bones. Regular running helps strengthen muscles and build robust bones. Long-distance running, in particular, aids in bone formation and enhances bone strength. Research has shown that bones become stronger when subjected to stress or pressure, such as during running.

Incorporating running into your fitness routine is especially beneficial for individuals with osteoporosis. According to a study published in the Journal of the American College of Cardiology, even five to ten minutes of running at a moderate pace daily can significantly improve bone health and reduce the risk of cardiovascular diseases. Running for just a few minutes each day can have a substantial impact on your bone health, making it a highly recommended activity.

Additionally, running has been shown to improve overall health, including cardiovascular fitness, mental health, and weight management. A Verywell Health article highlights that regular running can lower the risk of chronic diseases, improve sleep quality, and enhance mood. So, whenever you feel like skipping your run, remember that even a short run can go a long way in boosting your bone health and overall well-being.

• Rest your body and stretch: Take a break from sports, running, and other activities to give you muscles and bones a chance to recover. This allows your body time to heal any damage or stress that may have been caused to your shins. Start slowly, and increase your activity level and intensity over time, not all within a few weeks. Avoid sudden increases in your running routine if you are not used to running fast or long distance. The recommended amount of rest is 7 to 10 days.

• Ice your shins and massage: Applying ice to the affected area helps reduce the swelling and pain. The recommended amount of time of application is 15-20 minutes, about 4-8 times per day. After applying ice, make sure to use compression wraps if the lower legs are swollen. Elevating the legs and massaging them at night can also help the symptoms of shin splints.

• Use insoles or orthotics for your shoes: Flat feet are a cause of shins hurting. To prevent stress on your shins use shoe inserts or look for shoes that support your feet while running. If you know you have flat feet, it is best to consult an orthopedic for correct insoles in your shoes when running. Experts also recommend replacing shoes every 300 miles for better support. 

• Tart cherry Juice: Tart cherry juice is rich in various nutrients and antioxidants. They are similar to sweet cherries, which are darker in color and not as bright red as the tart cherries. Some of the powerful nutrients and vitamins in tart cherries are fiber, protein, vitamin A, C and K, manganese, and potassium. In this study, 54 runners were given 355 mL bottles of tart cherry juice or a placebo drink twice a day for seven days prior to a running event and on the day of the race. Researchers concluded that drinking this cherry juice for eight days reduced the symptoms of exercise-induced muscle pain among runners. 

• Don’t workout through the pain: If you are one to continue to workout through the pain because of the idea that it will become easier to endure the next time, do not do it! Your shins need time to heal. It is best to try one of the recommended remedies for the pain and incorporate a different (lower intensity) activity to your routine in the meantime. For example: try swimming, walking, or yoga to help your body stretch and recover. 

• Stay off the cement: Running or jogging on cement can hurt your feet if you are not used to it or trained to do so. Shin splints can be caused from the amount of force that your bones and muscles have to absorb from the ground and can lead to muscle fatigue and overuse. Avoid surfaces that are hard, uneven, or hills when running.  If you run often, consider adding low impact exercises to your routine to give your legs a break from the stress impact. 

• Ginger root: The ginger root contains various antioxidants and compounds that prevent stress and damage to your body. It has been proven that ginger root can reduce pain and inflammation due to its anti-inflammatory properties. In a study, it showed that participants that took 60 mg of ginger extract an hour before exercise resulted in significant reduction of pain. Therefore, to help with the pain it is recommended to cut 1 to 2 inches of ginger root into small pieces and boil it into a tea to drink before a vigorous workout.

• Consume almonds: Almonds contain various nutrients that can help the body in many ways. Almonds contain protein, antioxidants, and anti-inflammatory properties. For example, almonds contain magnesium, fiber, and vitamin E. Vitamin E helps protect your cells from oxidative damage which can reduce the risk of inflammation, aging, and diseases. In addition, one ounce of almonds provides 37% of the recommended dietary intake of Vitamin E.  

• Drink apple cider vinegar: This type of vinegar has a long history of home remedies because of its antimicrobial properties and nutrients. It can be used to treat things like sore throat, weight loss, reduce cholesterol, improve heart health, and clearer skin. It is recommended you dilute the vinegar in a cup of water before drinking due to its level of acidity. Therefore, mix 1 teaspoon of vinegar with a glass of water before exercising to help reduce the risk of inflammation and pain. 

• Vitamin D: When consumed, vitamin D helps your body absorb calcium; this aids in building strong bones. This vitamin is also known to contain anti-inflammatory properties that help with swelling and pain. The daily recommended amount for ages 1 through 70 is 15 mcg. Some foods that contain vitamin D are fish, fish liver oils, beef liver, yogurt, and orange juice. 

These hotels have been carefully selected based on their exceptional gym facilities, combining cutting-edge equipment, expertly curated wellness programs, and a dedication to creating an environment that fosters holistic well-being. Join us as we unveil these fitness havens that promise to elevate your stay and transform your health journey in the UAE.

Ranked in alphabetical order:

Atlantis The Palm – Dubai

Atlantis The Palm – Dubai: AWAKEN Fitness at Atlantis offers a comprehensive fitness and wellness experience at their AWAKEN Fitness center. Here’s what you can expect:

• A state-of-the-art gym with Technogym Artis line of strength, conditioning, cardio, and functional fitness equipment.
• Personal training services to help you train for athletic life events and achieve your fitness goals.
• Stretch Pod for assisted stretching, perfect for pre or post-workout routines.
• Cryotherapy to speed up recovery, reduce inflammation, and enhance energy levels.
• PNF Assisted Stretching, an advanced form of flexibility training and rehabilitation.
• Guided Meditation classes to enhance your state of mind and increase self-awareness.
• Aqua Sound Bath, combining the therapeutic benefits of floating in water with the harmonic frequency of singing bowls.
• Family Sound Bath sessions to strengthen family bonds.
• Anti-Aging Cryotherapy to stimulate collagen production for youthful-looking skin.
• Programs for Metabolism and Weight Loss through cryogenically cooled air treatments.
• Muscle and Injury Recovery services to assist in faster, non-invasive recovery.

Please note that guests must be aged 16 years and above to use the fitness facilities. For those looking for a holistic approach to wellness, AWAKEN Fitness at Atlantis The Palm is designed to cater to both physical and spiritual well-being.

Burj Al Arab Jumeirah – Dubai

Burj Al Arab Jumeirah – Dubai: The Talise Fitness gym at Burj Al Arab offers a state-of-the-art fitness center with personal training, an indoor lap pool, and various fitness programs. Here’s what you can expect:

• Advanced Fitness Equipment: The gym is equipped with the latest machines and technology to ensure a comprehensive workout.
• Personal Training: Skilled trainers are available to provide one-to-one tuition, helping you achieve the best results from your gym session.
• Fitness Programs: A variety of fitness programs are tailored to meet individual goals and preferences.
• Yoga Studio: For those who prefer a more meditative approach to fitness, there is a dedicated yoga studio.
• Indoor Lap Pool: An indoor lap pool is available for swimming workouts or relaxation.
• Athlete-Level Facilities: The gym boasts facilities that cater to professional athletes, ensuring a high-quality fitness experience.
• Class Timetable: A schedule of fitness classes is available, offering more structured workout options.

Emirates Palace – Abu Dhabi

Emirates Palace – Abu Dhabi: The fitness center at Emirates Palace includes two fitness suites open 24 hours, state-of-the-art machines, and qualified fitness instructors. Here are some of the features you can expect:

• Two fitness centers open 24 hours, equipped with state-of-the-art Techno Gym machines.
• Qualified fitness instructors are available to guide and assist.
• The Beach Club facilities include a 1.3km private beach, two resort pools, a water sports center, a kids club, tennis and padel courts.
• There are over 6km of jogging paths within the Emirates Palace premises for those who prefer outdoor running.
• Complimentary bicycle use is offered, allowing guests to explore the surroundings at their own pace.
• For football enthusiasts, there are football fields available.
• Luxury beach cabanas provide a relaxing space to unwind after a workout.

The Hilton Hotel Dubai Al Habtoor City

The Hilton Hotel Dubai Al Habtoor City: The Hilton Hotel Dubai Al Habtoor City offers a range of gym facilities designed to cater to various fitness preferences. Here’s what you can expect:

• Perfect Gym: A well-equipped fitness center that has received high praise for its facilities.
• Cardio Machines: A selection of machines for cardiovascular workouts.
• Strength Machines: Equipment available for strength training.
• Weights: A range of weights, including dumbbells, to cater to your lifting needs.
• Fitness Classes: The hotel offers group fitness classes with internationally acclaimed trainers, including Pilates, Zumba, weightlifting, and functional circuits.
• 24-hour Fitness Studio: For those who prefer to work out at any time of the day or night, including a Yoga Studio.
• Outdoor Activities: The hotel also features a Tennis Academy on-site for guests looking to play tennis.

These facilities are part of the hotel’s commitment to providing an indulgent host of family-friendly amenities, ensuring an enlivening stay for all guests.

Jumeirah Beach Hotel – Dubai

Jumeirah Beach Hotel – Dubai: The J Club at Jumeirah Beach Hotel offers an extensive range of gym facilities at their J Club, which is more than just a gym, providing a luxurious wellness experience. Here’s what you can expect:

• A 500-square metre gym with panoramic views of the iconic Burj Al Arab, featuring Technogym cardio equipment, resistance machines, and a free weights area.
• MyZone wearables and screens to track your fitness stats.
• Three group studios including an immersive spin room, a mind and wellness studio, and a high-impact studio.
• Performance and rehabilitation training offered by experts from Elite Sports.
• An outdoor strength and circuit area, a running track, a 25-metre lap pool, six tennis courts, and three squash courts.
• Access to Talise Spa for relaxation, Wild Wadi Waterpark, and KiDS Club for family entertainment.
• A variety of fitness classes and personal training options are available to meet all your fitness needs.

JW Marriott Marquis Hotel Dubai

JW Marriott Marquis Hotel Dubai: offers a well-equipped gym facility known as Club Marquis. Here’s what you can expect:

• 24-Hour Access: The fitness center is open around the clock, catering to guests regardless of their schedule.
• Cardio Equipment: A selection of modern Technogym cardio machines for a variety of workouts.
• Weight-Training Machines: Comprehensive equipment for strength training and muscle building.
• Free Weights: An array of dumbbells and barbells to cater to free weight exercises.
• Personal Training: In-house instructors are available to guide you through your fitness routine.
• Additional Amenities: The gym also includes a sauna, steam room, and spa services for relaxation and recovery after your workout.

For those interested in aquatic activities, the hotel also features a rooftop swimming pool with sun loungers and parasols, providing a serene environment for relaxation or a refreshing swim.

Mandarin Oriental Jumeira, Dubai

Mandarin Oriental Jumeira, Dubai: The Mandarin Oriental Jumeira, Dubai, offers an extensive range of gym facilities designed to cater to various fitness goals and preferences. Here’s what you can expect:

• State-of-the-Art Equipment: The Fitness Centre is equipped with over 35 Technogym Cardio and Strength machines, ensuring a comprehensive workout experience.
• Functional Training Area: High-performance functional equipment, including the Omnia 3, SkillRow, and SkillMill self-powered treadmill, is available for dynamic workouts.
• Movement Studio: A 1,500 sqft space with the fully adaptable OUTRACE functional training rig, perfect for freestyle workouts.
• Personal Training: Specialized instructors offer personalized exercise programs to help you achieve optimal results.
• Fitness Assessment: Experienced instructors can guide you through a physical fitness examination to measure recovery time, fitness levels, body fat, and flexibility.
• Diverse Fitness Classes: The hotel offers a variety of classes, including MO MAX, a fast-paced functional training program, MO Box, a fitness-focused boxing class, and MO Dance, a free-flowing fitness dance class.
• Beach Blaster Bootcamp: Available from October to May, this beach-based functional training program improves speed, strength, stamina, power, and agility.
• Martial Arts Academy for Kids: The Little Nomads Martial Arts Academy provides martial arts classes such as Taekwondo and Kickboxing for children and teens.
• Padel Court: The Skyline Padel Court offers an exciting sport experience with equipment provided, open from 10 am to 10 pm.

Millennium Airport Hotel Dubai

Millennium Airport Hotel Dubai: The gym facilities at the Millennium Airport Hotel Dubai are quite impressive. The hotel’s MPower Fitness Club features a range of equipment to cater to various workout preferences. Here’s what you can expect:

• Cardio Machines: Treadmills, ellipticals, and stationary bikes for your cardiovascular training.
• Strength Equipment: Weight machines, dumbbells, barbells, and benches for muscle-building workouts.
• Functional Training: Equipment like kettlebells, medicine balls, and TRX for a full-body workout.
• Rowing Machines: For a comprehensive workout that combines cardio and strength training.

The gym is designed to accommodate both casual exercisers and fitness enthusiasts, ensuring that all guests have access to a quality workout experience. Additionally, the hotel was recognized as the Middle East’s Leading Airport Hotel at the World Travel Awards (WTA) 2023, which speaks to the overall quality of its facilities.

The Retreat Palm Dubai MGallery by Sofitel

The Retreat Palm Dubai MGallery by Sofitel: offers a comprehensive wellness experience with its gym facilities, which are part of the Rayya Wellness centre. Here’s what you can expect:

• State-of-the-Art Fitness Centre: A modern gym equipped with the latest fitness equipment.
• Holistic Health Programs: Tailor-made health and wellbeing programs designed to suit individual needs. Here is their offering for their exclusive 24 hour wellness retreat:

• Luxury Spa: A tranquil space offering a variety of treatments for relaxation and rejuvenation.
• Wellness Clinic: Professional services for a holistic approach to health.
• Recreation Facilities: A variety of options to keep guests engaged and active.
• Fitness Classes: The resort provides access to fitness classes as part of its wellness offerings.
• Sauna, Steam Room, and Jacuzzi: Facilities available for relaxation and muscle recovery.
• 24-Hour Access: Guests have unlimited access to the gym, ensuring flexibility in their workout schedule.

The Retreat Palm Dubai is dedicated to providing a sanctuary for health and wellness, making it an ideal choice for those looking to focus on their physical and mental wellbeing during their stay. Whether you’re interested in a fitness retreat or simply maintaining your workout routine while traveling, this resort has you covered.

The Ritz-Carlton, Dubai

The Ritz-Carlton, Dubai: The gym provides picturesque views of the Dubai skyline. It also offers a luxurious fitness experience with the following amenities:

• A state-of-the-art fitness center that is open 24 hours a day, providing guests with the flexibility to work out at their convenience.
• The fitness center is equipped with a variety of free weights, weight machines, and cardio equipment with TVs by MATRIX® equipment.
• For relaxation and recovery, there are steam rooms and hot and cold plunge pools.
• The hotel also features an indoor swimming pool that is heated, allowing for a comfortable swim regardless of the weather.
• For outdoor fitness enthusiasts, there are four tennis courts and opportunities to engage in beach activities such as water skiing and kite flying.

Shangri-La Hotel Dubai

Shangri-La Hotel Dubai: This hotel’s fitness center is equipped with modern gym equipment and here’s what you can expect:

• Fitness Centre: Open from 6 a.m. to 12 a.m. with state-of-the-art cardiovascular and weight training systems.
• Outdoor Swimming Pool: Available from 6 a.m. to 10 p.m. for adults, with extended hours for children until 7 p.m..
• Squash and Tennis Courts: Accessible from 6 a.m. to 12 a.m., perfect for guests who enjoy racquet sports.
• Hot Whirlpool Bath: A relaxing option for post-workout recovery.
• Group Classes and Personal Trainers: To help you reach your fitness goals, whether you prefer individual attention or the dynamic of a group workout.
• 24/7 Gym Access: For hotel and residence guests, ensuring that you can work out at any time that suits you.
• Health Club Memberships: Offering additional benefits and access hours for local members.

Sheraton Grand Hotel, Dubai

Sheraton Grand Hotel, Dubai: Located on the 53rd floor, the gym offers amazing views and a variety of equipment, including a kinesis training system. Here’s what you can expect:

• 24/7 Access: The gym is open around the clock, allowing you to exercise at any time that suits your schedule.
• Technogym Equipment: The fitness center is equipped with the latest Technogym machines, ensuring a high-quality workout experience.
• Personal Training: Certified personal trainers are available to tailor workout programs for all fitness levels.
• Variety of Equipment: The gym features treadmills, ellipticals, stationary bikes, weight machines, dumbbells, barbells, kettlebells, benches, a cable machine, and a kinesis training system.
• Wellness Facilities: In addition to the gym, there’s a health club, swimming pool, and a spa on the 52nd floor, where you can relax and enjoy views of the city’s skyline.

8 more coming soon…

#1: Hydration

While it may seem like a no-brainer, a lot of people forget to hydrate after a workout due to how tired they are afterward. Drinking plenty of water after a workout is necessary to help cool down your body and break up bouts of lactic acid in the body. It also helps decrease your risk of a heat injury and helps you maintain normal body functions.

#2: Stretching

Yes, stretching is just as important after the workout as it is before the workout. It helps to prevent the muscles from cramping and relaxes them. Stretching keeps your muscles flexible and loose after strenuous activity.

#3: Massage

While many people would not think to get a massage right after exercise, it provides many different benefits. Getting a massage helps to improve your recovery and prevents pain and soreness following training and workouts. It also has the added benefit of lowering stress levels. If you have not considered it in the past, we highly recommend getting a massage in the future.

#4: Ice Bath

An ice bath is a pretty common recovery method in higher levels of competitive sports and high-caliber athletes are known utilize this method quite often. The cold of the ice bath helps to reduce swelling and tissue breakdown resulting in your muscles being less sore and an overall reduction of pain, especially around joints.

#5: Sauna

On the other side of the coin, you can also utilize a sauna at your local gym. There are many different types of saunas that one may use but they all provide various benefits. A sauna after a workout can help to lower stress levels, promote muscle recovery, and improve blood circulation which may improve heart health.

#6: Refueling and Eating

Just as it is important to take care of your muscles by massaging and relaxing them, you also need to provide them with the essential vitamins and minerals for them to function. Eating after a workout provides you with energy to continue your day and provides your muscles with the nutrients to build muscle.

#7: Napping

Yes, one of everyone’s favorite afternoon activities can help you in pursuit of your fitness goals. Napping after a workout can provide a variety of benefits such as improved memory. The added sleep also aids in muscle recovery and gives you a little boost of energy during your day.

#8: Compression

Compression of the muscles is a very overlooked recovery method. Compression helps with the removal of lactic acid buildup which leads to reduced soreness and aids in muscle recovery. While typically not the first on someone’s mind, compression recovery is gaining popularity.

#9 Percussion

Percussion therapy is a type of massage therapy designed to soothe sore muscles after intense workouts. It involves using a massage gun to rapidly strike muscle tissue, increasing blood flow for faster recovery, pain relief, and improved range of motion. This study was the first to examine the effect of a 5-min massage of the calf muscles on the ROM and muscle performance (MVC) of the plantar flexor muscles. The study suggests including a percussive massage treatment in a warm-up regimen to optimize the flexibility level of an athlete, without losing muscle performance.

As a Taekwondo student and instructor, I can speak upon the benefits that Taekwondo has done for me and what it can do for you. I actually began my martial arts journey at age 5 learning “Karate” which I would later find out was a mixture of Okinawan Karate and ITF (International Taekwon-Do Federation) style Taekwondo. I studied there for over 10 years, earning my 2nd degree black belt, learning the blocks, kicks, forms and sparring as well as traditional weapons. While I enjoyed my experience, I couldn’t see this school and style as a long term goal for me.

I began studying WT (World Taekwondo) style Taekwondo in 2017 and it was the best decision I could have made. Although I have a passion for kicking I never considered myself a “fighter” and Taekwondo has taught me that martial arts are much more than a constant fight and preparation for battle. We learn the skills necessary to protect ourselves, but we never seek out a fight to begin with because we know there are multiple ways to resolve conflicts. As a student, I learned the skills and as an instructor I have learned how to use and teach them.

Across the USA and worldwide, different Taekwondo schools uphold different philosophies, but at the core is discipline, respect, perseverance and character development. When students enter the Taekwondo school, they know to be respectful to their instructors, try to improve their skills and never give up in the face of adversity. While some schools have an emphasis on skill development and tournaments, there are schools such as mine that emphasize students’ attitude as it applies to their daily life.

When students leave our school, we believe they have been taught the lessons necessary to be leaders in the classroom, sports teams, workplace and society. Across the realm of martial arts, students will learn how to fight and develop their attack/defense combinations, but how will that be used in day to day activity. We provide our students with the philosophy that as their physical ability improves, their mental ability should improve simultaneously. 

After achieving my 3rd degree black and teaching Taekwondo now as my full time career, I can say with confidence that Taekwondo has changed my life. Dealing with many challenges as a child, teen and young adult, my training has allowed me to stay positive and continue setting a good example for the next generation.

Along with my personal training, I began content creation on social media in 2022 and have been able to share my knowledge and passion for Taekwondo with the world. I have met so many amazing people and built many great friendships with incredible martial artists because of our universal love for Taekwondo. I hope you will join me on this journey and begin your training today!

• Improves Cardiovascular Health: Circuit training includes completing a series of exercises with limited rest in between, which results in an elevated heart rate. In a study published in the Journal of Strength and Conditioning Research, standard strength training bench press was compared to a circuit style bench press. Although performance remained the same under the two conditions, the heart rate was higher throughout all the sets performed for the circuit style training. During circuit training, the heart works harder, training it to pump blood more efficiently. A result of regular exercise is a lower resting heart rate, resulting from the heart being trained to pump more blood to the body, so it beats slower.

• Builds muscle: The unique trait about circuit training is it is a mixture of both cardio and strength training. With the strength training aspect, it is a good way to build up muscle as well as to tone the body. Since performing multiple strength exercises with minimal breaks, the muscles are working for a long period therefore building strength, which becomes noticeable in muscle size. 

• Improves muscular endurance: In the same way that circuit training strengthens muscles, it also improves muscular endurance. The exercises performed usually are on the higher end of repetitions, which builds up slow twitch muscle fibers. Slow twitch muscle fibers allow for longer contraction and therefore your muscles are able to work for a longer period of time before they fatigue. 

• Time commitment: The best part about circuit training is the amount of time it takes! Since there are minimal breaks, circuit workouts are usually around 30 minutes. This is appealing to the majority of people because they often feel they don’t have time to do an hour and a half workout. With circuit training, it is quick, but you’re not sacrificing anything in terms of effectiveness as well!

• Burns more calories: Since circuit training consists of multiple exercises in a short period of time, it burns more calories than traditional workouts. In a study performed by Harvard Medical School, weight lifting burns about 112 calories over 30 minutes, aerobic workouts burn about 205 calories, while circuit training burns 298 calories. This significant difference in calories is just another reason to try out circuit training!

• Engages the entire body: Instead of having an hour workout each day that focuses on a particular body region, circuit training engages the entire body. Every muscle group is worked during circuit training, which is part of the reason why it burns more calories and is effective in weight loss. This is a huge advantage to circuit style workouts because within only 30 minutes you have worked all muscle regions. 

• Weight loss: A study published in the Journal of Physical Therapy Science, focused on the effects of a 12-week circuit training program. After the program, body weight, BMI, body fat percentage, insulin, and insulin resistance all decreased. Circuit style training proves to be an effective way to lose weight and reach your fitness goals. 

• Don’t need equipment: Don’t have any equipment? No problem! A circuit workout can be just as effective with only your bodyweight. That means you don’t even have to go to a gym or pay for a class, you can do a circuit style workout in your own house any time of day! You can make up your own or look up videos on the internet. Check out companies that offer workouts on their app here. 

• Limits boredom: Does running on the treadmill make you uninterested or bored during a workout? Good news about circuit training are the possibilities and combinations of exercises are limitless. You’re less likely to be bored because the workouts will be different, but also during the workout since you are constantly transitioning to different exercises. 

• Increases energy/mood: During circuit style training, your body is being pushed for the full 30 minutes or so you are working out. As a result of the exercise, the body releases endorphins that act on receptors in the brain. Endorphins cause feelings of pleasure and reduce any pain or stress. This is the reason why people feel so good and positive after their workout and even during it!

• Planks 
  Get into a push-up position, but rest your weight on your forearms instead of your hands. When your body is in a straight line, bring and hold your bellybutton into your stomach. Hold for as long as you can. The record for the longest plank is 5 hours and 15 minutes, but you can set your sights on 45 seconds to a minute.

• Crunches
  This ab exercise is a throwback to gym class. Lie flat on your back with your feet planted in front of you, legs bent at the knees. Put your hands on the back of your head, webbing your fingers together. Sit up using your core and bring your head up towards the ceiling.

• Sit-ups
  Very similar to crunches, except you use your core strength to bring your upper body towards your knees. Brace your abs and then raise your body up towards your knees, shoulders should be lifted off the floor. Use ab muscles to pull the upper body towards the knees. Lower your upper body back down.

• Side Plank
  This abs exercise is for those who have graduated from Planking 101 and are moving into intermediate exercises. As you’re supporting your entire body weight at just two points of contact, your abs will need to do more work to keep you stabilized. Lie on one side with your elbow tucked under your shoulder and your legs on top of one another. On the side that is facing the ceiling, place your hand on your hip. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for half a minute and try your best not to fall over.

• Leg Lifts
  Lie on your back with your hands tucked under your butt. Suck your belly button into your spine and lift your legs in front of you at about a 45-degree angle. Hold for about a minute and then lower your legs.

• Flutter Kicks
  Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Your abs should be burning almost immediately, but push through the pain and continue as long as you can.
  
• Bicycle
  Lay on your back with your hands behind your head and your knees pulled towards your chest. Fully extend one leg while keeping the other bent in towards your chest. Twist your abdomen toward the bent leg and then switch, straightening the bent leg and bring the straightened leg in towards you. Now twist towards the newly bent knee and hold for three seconds.

• Double leg stretch
  Lie on your back with your knees bent over your hips and heels together. Point your toes outward. Raise your shoulders and hold your arms out on the outside of your legs, palms pointed inward. Inhale. Breathe out as you extend your legs in front of you and bring your arms overhead, palms facing legs. Return to starting position.

• Superman
• Lie face down on an exercise mat with arms fully extended in front of you. Simultaneously raise arms and legs while exhaling. Lower your arms and legs while inhaling.

• Hot Potato 

  Lie on your right side with legs straight on the floor, placing your feet ahead of your hips. Put your hands under your head. Lift your left leg up to the ceiling, then lower it down ahead of your right foot. Pulse it up and down five to seven times. Raise the left leg straight up again, then lower it toward the floor behind the right foot and pulse it up and down 5-7 times again. Switch side and repeat.

Rest Helps Develop Muscles

Rest is necessary for the development of muscles. Your muscles experience small tears after exercise. However, fibroblast-type cells help repair it while you’re sleeping. This promotes tissue growth and healing, which builds stronger muscles. A person should schedule regular rest days and learn to identify when additional rest days are required.

Rest is also beneficial for muscle recovery after an injury or strain. This is because it helps relieve pain and swelling by increasing blood flow to injured tissues. If you’re sore, it’s important to rest the area. This helps prevent further damage and promotes healing. It is advisable to take some time off from weight training when you have an injury or strain. If you ever experience chronic pain or discomfort while exercising, consult a doctor or physical therapist before continuing with your workout plan.

Helps Prevent Injuries

It is a common misconception that the more you train, the better your body will become at adapting to physical stress. In fact, overtraining can actually have the opposite effect. According to a recent study, overuse injuries are the most prevalent kind of injury in top sports, with injured athletes missing at least three weeks of training. So, if you want to avoid missing weeks or even months of training, make sure you give yourself enough recovery time.

The good news is that there are ways to prevent overtraining from happening and make sure your body stays in top shape. Rest is crucial for recovery and injury prevention. When your body needs time to recover from strenuous exercise, it uses its energy stores (glycogen) and produces by-products called reactive oxygen species (ROS). ROS can cause inflammation, which leads to pain and fatigue. It also impairs muscle function and increases muscle damage.

This is why it’s important to give yourself enough rest between workouts — ideally at least one day of complete rest per week — so that your body has enough time to recover and rebuild itself before hitting the gym again. In addition to giving yourself plenty of time off between workouts, you can try taking an afternoon nap every day after lunchtime (we wrote about the health benefits of naps here).

Improves Optimal Performance

Rest and recovery are an essential part of any training program. Without adequate rest, you can’t expect to perform at your best. Resting the body improves optimal performance. Increased energy levels lead to higher quality in each training session, which aids performance.

Recovery is essential for growth and adaptation to occur. The body needs some time off from the stresses of training (and life) in order to improve. If you don’t take time off, your body will continue adapting until it reaches its limit — then burnout occurs. This can be a physical or mental state where there’s not enough motivation or energy left to keep going.

A well-designed training program should include periods of active recovery as well as active training (working out). Active recovery means doing something low-impact that allows you to move around but doesn’t stress your body like running does after a hard run session. Examples include walking, swimming, and yoga (or stretching).

Improves Sleep Quality

Sleep is a crucial part of life, but many people don’t get enough of it. In fact, the average American only gets about 6 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). If you’re active most days, rest days actually improve sleep quality. During sleep, your nervous system is restored and your energy is reserved. Naturally, you recharge better the more deeply and well you sleep. Getting a good night’s rest is crucial because if you don’t allow your central nervous system (CNS) to recover, your fitness suffers as well. This is because your CNS is in charge of inducing muscle contractions, reaction times, and pain responses. While you are asleep, your endocrine system and hormone profile are active- these play a crucial role in the production of hormones like cortisol and testosterone, which result in protein synthesis and the development of muscles.

Supports a Healthy Immune System

Exercise is a great form of stress relief and physical activity can help you feel better. But too much exercise can lead to immune system suppression, which may leave you more susceptible to illness.

Rest allows your immune system to function at its best. Your immune system works overtime to restore muscles, joints, and the entire body after strenuous exercise and training. Without adequate rest, the immune system is unable to restore itself properly, resulting in inflammation. Inflammation is part of the body’s natural healing process. It can be the result of an injury or illness, but it often occurs as a response to excessive physical activity. Inflammation signals your body to repair damaged tissue and restore homeostasis.

Improves Concentration

You may be surprised to learn that taking a break from exercising can actually enhance your mental clarity. Allowing your brain to unwind will encourage better focus and an increase in energy levels. Poor concentration impairs focus and attention, making it difficult to complete tasks demanding more extensive observation. Taking a break from exercising can help you regain your focus and attention. You will find that the task at hand is easier to complete when you are not mentally exhausted from exercising.

There are many ways to take a break from exercising. You can take a walk around your neighborhood with your dog, stretch or do yoga poses, meditate, or simply sit down on the couch and watch an hour-long TV show.

Helps Avoid Overtraining Syndrome

Overtraining syndrome can occur when an athlete does not adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury. The Hospital for Special Surgery (HSS) states that “overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury.” Because everyone responds differently to different training regimens, predicting if you’re at danger for overtraining may be difficult. However, it is critical to arrange enough recovery time between workouts so that your body can repair itself properly.

The symptoms of overtraining vary from person to person but typically include:

• Fatigue
• Insomnia
• Muscle soreness or stiffness
• Decreased performance in training or competition
• Exhaustion during workouts or races
• Depression or irritability

Makes Time for Other Activities

It is important to take time to rest and relax. When you are stressed, your body releases stress hormones that may be good for short-term survival (like when you are being chased by a lion), but they are not so good for long-term health.

The body’s stress response can be harmful over time: it increases your blood pressure and heart rate, suppresses the immune system, increases muscle tension, and inhibits creative thinking. Stress can also lead to anxiety disorders and depression.

You may learn more about yourself by taking time to relax and let your body heal. You can use the time to practice meditation, pick up a new hobby, or catch up with loved ones. Research suggests that “picking up a new skill, gathering new information, or seeking out intellectual challenges” helps destress as well.

Taking time to rest and relax helps your body recover from stress, which can improve your health, happiness, and productivity.

Increases Motivation

In a recent study, researchers found that people who took two rest days per week were more likely to stick with their exercise routine than those who took one rest day per week. The results suggest that individuals may keep a regular training regimen with the same passion and energy, from start to finish, when they take regular rest days.

One of the most common reasons people stop exercising is a lack of motivation. They are considerably more likely to quit the gym if they are discouraged and fatigued. Overtraining to the point where every session is dreaded without taking into account recuperation time is a definite method for members to arrive at this viewpoint.

Hence, encouraging active recovery days will keep people motivated and involved in their fitness journeys.

The study involved 21 participants (average age 24) who completed 6 weeks of supervised high-intensity interval training (HIIT) on a treadmill. The HIIT program consisted of three types of intervals: 2-minute sprints followed by 90 seconds of moderate exercise; 4-minute moderate exercise followed by 2 minutes of sprinting; and 4 minutes of walking or jogging at an easy pace followed by 2 minutes of sprinting.

Helps Overcome General Adaptation Syndrome

Dr. Hans Selye hypothesized that the stress response of an organism may be divided into three stages and named this condition GAS. While working out and adding additional reps, the exertion on the muscle group generates muscular exhaustion, moving towards the resistance phase of GAS. This is why personal trainers design particular workout regimens that gradually increase duration and intensity while allowing for rest days.

The stress response is a highly individualized reaction to physical activity or exercise and acts as a protective mechanism in times of need or danger. It comprises three stages: alarm reaction, resistance reaction, and exhaustion reaction (GAS). The alarm reaction occurs when there is a threat to our survival such as running from an attacker or fighting off an animal attack. The resistance phase occurs when we exert greater energy in order to overcome a challenge such as running faster than someone else or lifting more weight than we normally would because we want to win a competition. The exhaustion phase occurs when we exhaust all energy reserves so much so that it becomes impossible for us to continue any further because fatigue sets in and our body stops functioning properly as it does during activities such as running marathons or completing triathlons where athletes collapse from exhaustion after crossing the finish line

What kinds of Injuries happen in basketball?

There are particular injuries that are very common in the game of basketball. Most players experience these kinds of injuries, especially later in their careers. These are, of course, lower body injuries including joint and muscular tears. The most common basketball injuries include sprains and strains, twisted ankles, and fractures.

The most prevalent of these are ankle and knee sprains. While these vary in severity, they are very problematic due to how long they can keep a player off the court. They can also escalate to more severe issues in those areas as well.

In terms of the muscles and ligaments, these injuries are by far more severe than most and can leave you out of commission for far longer than you’d like. An almost career-ending injury in this category would be an ACL tear or Achilles tendon tear.  These are extremely serious injuries that can be career-ending if not treated quickly (and take up to 2 years to fully heal). They occur when the knee joint is twisted, causing the ligaments within it to tear. This usually happens when you pivot on one leg, running full speed and planting your foot in place. It’s very common for NBA players who play power forward or center position because they have so much mass behind them that any kind of sudden stop will cause them to fall forward onto their hands or knees.

Here are some ways that even the best players use to avoid injuries and stay in the game:

Stretching

Just like with any sport proper stretching goes a long way. Stretching helps to decrease your risk of injury as well as helps your joints move through their full range of motion. It also prepares your body for competition. It is important to warm up and stretch before every game, practice, and workout. Warming up and stretching are essential because they help prevent injuries. Warm-ups increase blood flow to the muscles and joints, which helps reduce muscle soreness and stiffness. Stretching increases flexibility, which can prevent overuse injuries such as tendinitis (inflammation of a tendon) or pulled muscles.

There are many different types of stretching, so it is important to know which ones are best for you. Dynamic and static stretching are two common types of stretches that can be done before or after workouts. Dynamic stretching increases your body temperature and heart rate, which helps prepare it for physical activity. Some of the best players in the world like LeBron James include pilates and yoga in their training because of the added benefits.

Staying Hydrated

Stay hydrated by drinking plenty of water and sports drinks throughout the day. Hydration helps with injury prevention in sports by keeping your joints lubricated and your muscles flexible. When you’re dehydrated, the body has to work harder to get oxygen into your system, which means it’s not as efficient at recovering from a workout. That can mean soreness and fatigue the next day or even longer.

Adding to that, dehydration can lead to cramping, which is a common issue for athletes. Cramping is when your muscles become tight and painful, often due to not drinking enough water. You should aim for drinking about three liters of fluids (12 cups) per day. This includes plain water, sports drinks (like Gatorade), juices, and even milk (dairy and non-dairy).

Proper Training

Proper training can easily mitigate a majority of the risk associated with playing basketball. It pushes your body so that it’s able to perform under the physical stress of in-game situations. A variety of training regiments include plyometrics, jumping drills, etc. in order to train your joints and muscles to perform better and last longer. When training, use proper form. A lot of injuries come from improper form, so be sure to focus on your technique. If you’re new to the sport, ask a professional for some tips on how to improve your game.

Consider cross training with weights or resistance bands at least three times a week. This helps build muscle mass that protects bones from injury when you fall or hit something with force (like in basketball). If you have a history of knee injuries, it’s important to stay active and build up your leg muscles. If you don’t have any experience with basketball, consider starting with something that doesn’t require running or jumping such as swimming if you want to get in shape for basketball.

There are numerous ways for players to improve their game. The key is finding a training regimen that works best for them by focusing on what they need most help with. If you are a beginner, it is best to start with the basics. For example, if you have trouble catching and throwing the ball, then focus on those skills first. If you want to improve your shooting ability, then practice shooting at a basket until it becomes second nature.

Preparation and Gear

Most people often overlook proper preparation, but it can help immensely. You should only wear proper basketball performance shoes when playing basketball and make sure the court itself is clean and free of obstruction. This also means you must wear proper attire such as a t-shirt and athletic shorts. 

• Wear the right shoes: Your shoes are one of the most important parts of your basketball gear. You need a pair that provides good support and cushioning, as well as traction so you don’t slip on the court.
• Make sure your shoes fit properly: The wrong size can lead to injuries such as ankle sprains or foot problems. And remember that shoe size varies with different brands, so it’s important to try on several pairs before choosing one.
• Wear a mouth guard: Mouth guards are recommended for all basketball players, especially those who play competitively. They protect your teeth from being knocked out or broken during games, while also keeping your lips from getting cut on another player’s braces.

Basketball is one of many great sports that people play and is beloved around the world but it is prone to causing injuries. Hopefully, using these tips, you can enjoy it without having to worry about possible injuries.

A triathlon is a multistage event that consists of running, cycling, and swimming. There are many various distances for the events and the order of the events differs slightly depending on the triathlon so every triathlon is different. The most well-known triathlons is the Ironman, which consists of a 2.4-mile swim, 112-mile bike, and 26.2-mile run.

Triathlons are renowned for their difficulty and the physical athleticism required to participate in them. Whether you are a seasoned runner, swimmer, biker, or someone eager to start participating in triathlons, it’s still quite an excruciating endeavor. The following tips will help one to achieve their goal of becoming a triathlon champion. 

Tips

1. Respect your rest.

When it comes to training for such an intense aerobic competition, taking the time to properly rest is crucial. If you are constantly training without taking a break, you will gradually wear your body down and increase your risk for injury. This also applies to the actual race. During the race it is absolutely necessary to listen to your body and properly dictate when it is appropriate to rest.

2. Build slowly.

Due to the distance of a triathlon, it’s important to gradually work your way up to covering these distances. Beginners are always recommended to start with a sprint triathlon, which is the shortest length triathlon, and build until they are able to compete and keep up in their desired race. This is especially significant since it prevents being blindsided by unexpected difficulty or exhaustion too early in the race.

3. Get organized.

Participation in a triathlon comes with a lot of moving and requires a certain level of organization and attention to detail. When looking at three different events which all require different gear as well as breaks where you may need to rest and eat. As such, you need to have all your gear ready before the race and familiarize yourself with it before you compete.

4. Practice transitions.

According to most, some of the most difficult parts of a triathlon are the transitions. Transitioning from one event to the next is pretty difficult. It is especially difficult when accounting for the fact that you have to change gear in a small window of time and get back in the race. Knowing how long it takes to change into a fresh pair of dry clothes and running shoes is key.

5. Eat well beforehand.

Just like with any other athletic competition, eating properly beforehand goes a long way. In addition eating the right nutrients will help you gain more from your training and help you last longer during the competition. Making sure your meals cover important macros and include plenty of whole grains and carbs as well as lean protein, like fish can be very beneficial.

Now, you’re ready for your first triathlon or at least training for a triathlon. Good luck!

Squats: Most golfers know that when hitting their driver they have to hit up on the ball to hit further, but to truly maximize their distance off the tee it’s all in the legs. All of the top touring pros will squat down during their downswing and then use the ground to push up and increase their club head speed resulting in longer distances. Squatting puts most of the focus on the Gluteus Maximus but it really includes every lower body muscle including the calves, hamstrings, and quadriceps. It is also one of the best exercises for your core which makes it the all around perfect exercise to increase your distance on the course. Refer here for how to squat.

Deadlifts: Deadlifts are the godfather of full body movements, they workout every single muscle required to swing a golf club. They focus on the legs mostly but deadlifts also workout the lower back, core, grip strength and forearms. Deadlifts will help you with your explosive power and your overall sturdiness and strength. The deadlift must be performed correctly to have maximum effectiveness and to avoid injury. Please refer here for perfect form. 

Cable Oblique Twists: The golf swing is a rotational movement engaging the core. Oblique twists are the most similar movement to the actual golf swing, it works out all core muscles that help you rotate faster and with more power. This workout will not only allow you to swing faster but it will also train the muscles’ endurance. A full 18 holes on average takes about four hours and let’s be honest most of us are taking over 100 swings. Muscular endurance is important so every swing can have the same power behind it, it is so hard to know your distances when your swing becomes inconsistent. Refer here for perfect form. 

Dumbbell Shoulder Flies: This workout is perfect in helping to gain distance for two main reasons, muscle strength and muscle flexibility. This exercise can be performed with high or low weight depending on what you want to focus on. A high weight set is going to build that muscular strength by getting those tiny tears in the muscle fibers that will grow back stronger. A low weight set is going to allow for more range of motion and a better stretch on the muscle fibers this will result in a more flexible shoulder resulting in less injuries on the golf course. As for hitting it further, having more muscle flexibility will allow you to take a longer backswing meaning you can build up more speed in your downswing using the strength you have built up in your shoulders. Refer here for perfect form. 

Hip Thrusts: In almost every sport you will hear to drive your hips through the ball. This is not some cliché saying that coaches like to say, it truly is the best advice one can give to get more power in anything. Golf is no exception, they say the golf swing should be 80% hips and 20% arms, this is because your hips control your whole body. This is the reason why in soccer or basketball they tell defenders to watch their hips, because their body cannot go anywhere without their hips driving the movement. Upon attempting hip thrusts one will most likely be shocked by the amount of weight they are able to lift, your hips are constantly being used, even just walking you are working out your hips. So if you want to hit the ball farther, hip thrusts are a must. Refer here for perfect form.

Hip Adductors/Abductors: While hip thrust improves your horizontal strength, hip adductors and abductors are going to strengthen your lateral movements. Your hip abductors are located on the outside of your hips and they are what help you drive your legs outward. Why is this important? When you use the ground to gain more power behind your shots it is not only a vertical push up, you also need to drive laterally through the ball to really see that distance increase. This will increase what they call your “compression” of the golf ball which is the amount you deloft your clubs, this will increase your distance and make the ball fly straighter. Refer here for perfect form.

Lat Pulldowns: A strong and sturdy back is essential for distance in golf for two reasons, speed and injury prevention. A strong back will help you really rip through the golf ball, the latissimus dorsi or Lats help to pull things toward your body. This is important because on your downswing the follow through is just as important as the contact, so when one is able to keep their speed up all the way through their swing they will definitely see more distance in every aspect of their game. As for sturdiness, the golf swing is very aggressive on your back when trying to swing as hard as possible. For example, Tiger Woods rotated so well in his swing that even though he worked out every single day he still required back surgery, but that is how he was able to revolutionize golf and pave the way for people like Mcilroy and DeChambeau who drive the ball 400+ yards. Now I am not saying to throw your back out on every swing, but when trying to swing powerful, a strong back will prevent so much injury that it cannot be overlooked. Refer here for perfect form.

Bench Press: Of course if we talk about the back then we have to talk about the front. Just as the lats rip through the ball on the follow through, the pectoralis major or pecs are going to help you get a strong in-to-out push on the ball. Just like with your back, bench press will mainly prevent injury. Let’s be honest most players main concern in golf is being able to play, nothing ruins a beautiful day out on the golf course like a torn pec. A strong foundation in these major muscles makes a huge difference when it comes to longevity of health. Refer here for perfect form. 

Forearm Curls: Strong forearms are one of the most important aspects of powerful golf swings. Mainly when hitting out of the rough it is so important to have strong forearms so you can keep the clubface square and go through the thick grass easier. Strong forearms will also increase your distance and control with your wedges. Refer here for perfect form. 

Weighted Russian Twists: Another rotation exercise that is going to build the obliques, lower back, and abs. Similar to the cable oblique twists, this is going to increase swing speed and power because it replicates the golf swing pretty well. A great variation for this exercise would be to do it on a decline bench, that adds some difficulty and incorporates the “muffin top” or lower abs. Refer here for perfect form. 

Altitude- What is it and why is it important?

Altitude is the distance that an object or location is above sea level. This can cause a variety of effects on an area, such differences in atmospheric pressure, differences in oxygen levels, and local fauna and flora. Some plants and animals only inhabit areas with much higher altitudes while particular weather phenomena occur because of a shift from an area of low altitude to an area of high altitude. It’s safe to say that altitude greatly affects an area on a rather large scale but what about a more personal level? How does it affect you as an individual?

The higher you climb into the atmosphere, the thinner the air gets. Every breath contains less oxygen and you become less efficient at using it. This is why you may notice that you have to breathe harder and faster to maintain your pace when hiking in the mountains.

How does altitude affect the body?

When we talk about the effects of altitude, we typically refer to higher altitudes such as living in mountainous areas. With such areas, we observe areas of lower air pressure, moisture concentrations, and air density. Each of these leads to a drier environment with relatively thin air and a lower concentration of oxygen in the area. Because of this, your lungs are forced to take in more oxygen and move it more efficiently to the bloodstream. This is why shortness of breath is a very common symptom of altitude sickness. Dehydration, dizziness, and headaches are also very common due to the colder, drier climate. Altitude is defined by how high a point is above sea level. A common misconception is that you can only get sick from altitude if you are climbing a mountain, but that is not true. Anytime you are going to be at an altitude that is different than what you are used to, there is the potential to become sick because your body needs to adapt.

For example, if you’ve ever been to Denver, Colorado you might remember the headaches and nausea that came with it. We travel to high-altitude locations all the time because we believe it’s important for our health and fitness. But, that doesn’t mean altitude sickness doesn’t affect people like us. Altitude sickness is very common in athletic individuals. It happens most often when training at higher altitudes, but it can also occur when flying to a higher altitude. Even professional athletes can be affected. While staying hydrated is important, drinking too much can actually dehydrate your body more and make the symptoms worse. It’s important to drink water, but not too much. It’s also important to avoid alcohol which can dehydrate you quickly, making the symptoms worse.

What does this mean for training?

Now, how does this affect training? Due to the effects of higher altitudes, endurance training has become the premier regimen for athletes in particular locations and is seen as critical for cardiovascular exercise. The U.S. National teams train in places like Colorado because of the high altitude allowing for the players to train their lungs to take in more oxygen at lower levels. This allows them to be able to run for much longer and limits the lactic acid build-up during anaerobic respiration. A necessary consideration, however, is the importance of proper rest breaks. Higher altitudes lead to lowered physical performance in particular areas as well as dehydration making it key that one utilizes rest breaks efficiently and as often as possible.

What are Plyometrics?

To start, what are plyometrics? Plyometric, or plyo, training is training that focuses on quick, powerful movements to build explosiveness or speed and power. By definition, any exercise that lengthens the muscle and then rapidly shortens it to develop the explosive capability of the muscle is considered a plyometric exercise. This is rather broad as a definition and as such running, jumping, and hopping are all forms of plyometrics. 

What are the Benefits of Plyometrics?

Ok, but what are the benefits of plyometric training and is it worthwhile? Yes, plyometric training is very worthwhile, even if you’re not a professional athlete, and there are many benefits. First and foremost, plyometrics improves overall muscle strength as well as stamina and metabolism. It also burns calories and improves cardiovascular health as it focuses on intense bursts of aerobic exercise. If done correctly, plyometrics have even been shown to prevent injury. Because of this, plyometrics have become integral to physical rehabilitation programs.

How do I get started?

Luckily for you, getting started is rather simple. Plyometric exercises typically require very little equipment, if any at all, and can be done in your home. Some common and popular plyo exercises include box jumps, plyo pushups, and squat jumps. These exercises are simple and effective but, most importantly, require little setup and no machines or equipment necessary so they work on a budget. 

Safety:

While there are many benefits to plyo training, there are always safety concerns that must be taken into account. Before you get started, here are some things you should know. To start, you should always focus on proper form and technique. This is important because it will help to prevent possible injury and undue stress on your body in case you get tired or mess up. Plyometric training especially can put stress on your joints, tendons, and ligaments which makes it important to also slowly build up in terms of intensity for these workouts. Last but not least, just like with any other form of exercise, if you are unsure about something or do not know how to do something, either consult a trainer or attempt with some form of supervision.

With all the information you need, you are ready to start your own plyometric regimen. Have fun and challenge yourself!

Eat a balanced diet

Food is fuel. A nutritious and well balanced diet is vital for adequate energy and endurance while exercising. For optimal endurance, a combination low-fat and high-carb diet will maximize your efforts. To keep your body consistently fueled, it is recommended to eat small meals throughout the day, instead of 3 large ones.

Choose workouts you love

If the elliptical isn’t exciting enough for you, chances are you aren’t going to increase your effort or longevity on it. If your workout consists of a routine you genuinely enjoy, pushing yourself both harder and further won’t be hard. For optimal endurance, try incorporating both fun and challenging workouts into your exercise routine, such as group exercise classes. Chances are, you won’t even notice how hard you’re pushing yourself since you’ll be having fun.

Get plenty of rest

If your fitness goal includes putting forth maximum effort at the gym, you’re going to need a set of fresh muscles. Feeling well rested is a major key in going the distance. This means that your weekly exercise routine should include a combination of tough days, easy days, and rest days. You should also make sure you’re getting your daily eight hours of sleep to eliminate any fatigue.

Decrease your amount of rest between sets

Strength trainers usually give themselves 30 seconds or more of recovery time between sets. In order to increase your endurance, you’re going to need to give up some of that recovery time. In doing so, your muscles will be burning unapologetically, but that’s a sure fire sign that you’ll be building both strength and endurance.  

Develop sexual endurance

Cameron Diaz isn’t the only person who views sex as a great workout (read our list 10 exercises to improve sexual performance). The better you are in bed, the more endurance and stamina you’ll have to withstand. This allows your body to build endurance naturally and effectively.

Establish “mind over matter” mindset

No, your glutes aren’t really on fire. Technically speaking, it’s all in your head. Sometimes telling yourself you can accomplish a goal is enough to actually make it there. This means that if you want to push yourself further, all you really have to do it tell yourself you can. Ignore that little voice in your head telling you you’ve had enough, and turn the incline up.

Avoid routine

If you feel as though you have reached a plateau in your fitness progress, chances are you need to switch up your workout routine. If you’re used to steadfast cardio, try adding in some strength training. If your upper body routine includes push-ups, try doing planks instead.

Have a cup of coffee

Coffee is good for a lot more than a busy morning. In fact, just one cup of coffee can increase your workout performance in a myriad of ways. A report published by Sports Medicine claims that caffeine consumption can increase an athlete’s ability to train at a higher power output for a lengthy period of time. Coffee has also been shown to increase speed, fat metabolism and focus.

Workout with a friend

It’s easy to cancel plans for yourself, but it’s hard to bail on a friend. This is why working out with a buddy or partner can be beneficial to your fitness progress. The extra motivation you’ll be receiving will also boost your endurance. And if you’re competitive at nature, you’ll find yourself pushing harder than usual. The extra companionship can also make working out more fun.

Include explosive movements into your workouts

If your workouts include high-intensity moves, you’ll find that ‘less is more’ is more than just a cliche. High-intensity interval training (HIIT) includes short, but explosive movements that get your heart racing and muscles burning. These intense bouts of exercise are a lot more effective in building endurance than steady state cardio.

• Walking: This is one that is the easiest to do, all you need to do is open your front door and go! We’ve previously written about all the health benefits of walking– and it’s still a great way to lose weight. Walking helps prevent type 2 diabetes- studies at Harvard have revealed that walking approximately 150 minutes per week can reduce the risk of diabetes. A recent study also showed that people who exercise by walking at their own pace burn fat most efficiently- so don’t overthink it and start today!
• HIIT: a.k.a High-Intensity Interval Training (we wrote about the top 10 health benefits of it here). As its name suggests, the workout involves various intervals – usually of high intensity – ensuring you get a maximum benefit from your workout. According to a meta-analysis of 786 studies published in The British Journal of Sports Medicine, HIIT training provided 28.5% greater reductions in total absolute fat mass than moderate-intensity continuous training. The journal of Sports Medicine published data that showed that HIIT “significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes. It is, however, important to note that you need to exceed 90% peak heart rate to get these results (so it’s intense!)

• Weight lifting: Gone are the days when pushing weights were reserved for bodybuilders in the gym- studies have shown that in addition to being great for muscular development,  the skeletal system, the cardiovascular system, and more. A study released in PLOS Medicine found that lifting weights for just 1-2 hours per week can reduce obesity risk considerably. Recent research published in The FACEB Journal has collected riveting evidence that shows weight training is paramount for anyone looking to burn more fat. The preliminary findings suggest that when we lift weights, our muscles release a specific type of genetic material into the bloodstream that then gets offloaded to our fat cells and speeds up the fat-burning process. 

• Swimming: Swimming is a phenomenal workout that combines cardio with strength training in one low-impact workout. Water adds an element of resistance, forcing you to use almost every muscle group to move efficiently- and because your face is in the water, it forces you to use oxygen wisely. Not just that, but most swimming pools are kept in the 70-degree range- which makes your body burn even more fat! A 2010 study published in the journal Metabolism – Clinical and Experimental, revealed that after a year on the program, the swimmers had lost more weight and more off their waistlines than those on the walking program.

• Spinning/ Indoor Cycling: This low-impact workout is wildly on-trend, while also being convenient and versatile. There are many different styles of spinning you can enjoy, all indoors, regardless of the temperature and weather outside. Whether it’s dancing on a bike at a high-energy SoulCycle class or enjoying a ride on your stationary bike at home, spinning became THE workout of 2020. A study published in the April 2018 issue of the ​Journal of Education and Training Studies​ found that cycling indoors for 30-60 minutes, 3 times a week, helped women lose significant amounts of weight. Over the course of 6 weeks, those that were considered obese were able to move to the overweight category, and those considered overweight moved to the normal category (by WHO standards).

• Rowing: Once you learn the proper technique, rowing can offer a tremendous amount of physical health benefits, including increased power and strength. A 2015 study including 24 people with low vision found that rowing 5 days a week for 6 weeks led to a significant decrease in fat mass and total body fat percent. If you’re looking to take up rowing at home, we created a list of the 10 best row machines on Amazon.

• Kickboxing:  If you’re looking for a fun fitness class that keeps your whole body engaged, allows you to punch things without getting in trouble, and that’s also highly effective with weight loss, kickboxing may be the workout for you! Kickboxing delivers a total body workout by combining moves from martial arts, boxing, and aerobic training. Research has shown that elite and amateur kickboxers have more muscle mass and lower percentages of body fat. 

• Jumping Rope: long considered nothing more than a simple game played at recess, the jump rope is making a comeback, and it comes with some serious fat-burning power. A study published in The Research Quarterly concluded that 10-minutes a day of jumping rope was as efficient as 30-minutes a day of jogging when looking to improve cardiovascular efficiency. According to other research, jumping rope at a moderate pace roughly equivocates to running an 8-minute-mile. On top of that, it burns more calories per minute and engages more muscles than swimming or rowing, while still being considered a low-impact workout.

• Stair walking or running: Once you’ve gotten comfortable walking regularly, running stairs is a great and easy way to lose weight. Running (or walking) stairs is a highly effective high-intensity workout that builds speed, power, agility, and cardiovascular fitness. In a study reported in The Korean Journal of Sports Medicine, asked sedentary overweight people to do stair-climbing intervals in their offices or apartments for 5 minutes without rest twice a day. After three weeks, measurements showed that the exercisers lost an average of 7.3 pounds of body weight and 5.5 pounds of body fat. So, as we always say… when you can, take the stairs!
• Pilates:  Described as an art of controlled movements, pilates offers a number of both physical and mental benefits when practiced regularly as an exercise routine.  A 2017 study on 37 overweight women aged between 30 and 50 years showed that practicing Pilates for two months not only was effective for weight loss, it also reduced their BMI and toned their waist, abdomen, and hip areas.

Chronic back pain, which affects millions of Americans each year, can be due to sedentary lifestyle and/or heavy use, which might sound a bit contradictory, but worry not! Health Fitness Revolution has already made a list of 10 exercises to build a stronger back, which will help reduce back pain. Now we are bringing you 10 exercises for chronic lower back pain (and are totally free!):

• Decompression Breathing:
  Get some extra oxygen to strengthen your spine and relieve stress. Decompression breathing strengthens and lengthens your body. Stand up straight and touch your toes together. Your heels should have a bit of space between them. Shift weight back toward your heels and bring them in toward each other. Extend your arms over your head and lock your fingertips together. As you inhale, lift your ribcage away from your waist. Tense your core as you exhale, holding the lengthened spine and torso.
• Founder to Forward Fold:
  This back-strengthening move helps build a foundation of a strong core and chest. Bend forward and angle your hips behind you. Inhale and place your hands out in front of you with your fingers together. Raise up as you keep a pulled feeling in your core. Now place your hands on the ground and angle your hips as far back as possible. Hold for 30 seconds. If necessary, establish a counter-balance between your hands and hips.
• Pigeon:
  From all-fours, place your left leg straight behind you, the top of your foot facing down. Bend your right knee and bring your foot in toward you and fold your foot in toward your thigh. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold for 2-3 minutes then switch to the other side.

• Thread the Needle:
  This beginner’s yoga pose is great to alleviate stiffness in the back, shoulders, and neck. Begin flat on your back, with both knees bent and feet flat on the ground. Extend your arms out in front of you and bend your elbow. Now bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground.  Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
• Forward Fold:
  Start at the full founder position. Put your hands on the knees and push your knees back. Bend your knees and transfer the weight to the heels. Place your feet on the ground and put your feet back. Now push up, and away, reaching your hands as far forward as possible to counterbalance. Hold 20 to 30 seconds. To stand up, transferring your weight through your feet, push and stand up. Sweep the arms back into Modified Founder position. Press the heels into the ground and bring your hips forward to stand up.
• Two Knee Twist:
  Lie on your back with your knees bent in to your torso, your arms stretched out on the ground. Lower your knees to the right and then twist them to the left. Hold for 1-2 minutes.

• Adductor-assisted Back Extension:
  This is another popular This well-known exercise isolates some of the deeper muscles of the lower back. Add in a little extra support from your inner thighs and some increased activation of the hamstrings, and you’ve got a recipe for building back muscles strong like a superhero’s.Start on the ground, lying on your stomach. Flex your feet and zip your legs together, keeping just a slight bend at the knees. Press your hips and knees into the ground and lift your elbows up until the hands “float” above the ground. Pull your shoulders down towards your butt while lifting your chest off the ground. Keep your neck long and hold the pose for 20 to 30 seconds.
• Legs Up a Wall:
  Push your butt up against the wall with your legs on the wall. This pose will relax the muscles in your back and help heal your legs. This is a great way to wind down after a vigorous leg workout. Hold for 5 minutes.
• Woodpecker:
  This pose is a great exercise to strengthen your butt and back. Lower your back leg into a lunge a stand tall. Raise your back heel off the ground and place your hands out in front of your heart. Lean back into your butt, keeping your knee stationary. You will feel a burn in your hamstrings. Flex your core and keep your spine neutral. Slowly reach the arms overhead. Hold for about half a minute.
• Cat-Cow:   Begin on all fours as if you were a feline. Your shoulders should be haunched forward and your back up. Look like a cat that is scared. Your neck long and eyes soft, Draw your shoulders into your back. This is the table pose, now go bovine mode. Inhale and lift your back up. Lift your head, relax your shoulders away from your ears, and look straight in front of you.As you exhale, return to channeling to Cat Pose. Round your spine outwards and arch your tail bone. Release your head toward the floor, but don’t force your chin to your chest.Oscillate between Cow and Cat on each inhale and exhale, matching your movements to your own breathing. Breathe 5-10 times and keep an even distribution of weight.

Let’s start with the two most popular types of stretching: static stretching and dynamic stretching. Static stretching is the more commonly known stretching that typically involves slow, singular movements held in place for about 30 seconds. Static stretching is most important for increased flexibility. On the other hand, dynamic stretching involves multiple motions that are repeated for the full benefit of the stretch and the muscle movement. 

How should you stretch and warm up before a workout? 

Research proves that static stretching before exercise actually negatively impacts your workout, and should ultimately be avoided. According to this study, static stretching before working out can lead to running slower and lifting lighter weights. The logic behind this is simply that stretching certain muscles in a slow fashion while they are not fully warmed up is not effective, specifically in terms of injury prevention and an improved workout. 

The best thing to do before a workout is to warm up and activate your muscles! The key to an effective warm up is making sure to incorporate dynamic stretching and light cardio. Firstly, dynamic stretching can decrease the likelihood of injuries as the combination of movement and flexibility activates your muscles. Some essential dynamic stretches include walking lunges, butt kicks, arm circles or leg kicks. Although some of these moves certainly overlap with an initial cardio boost within your warm up, some other cardio options may include jumping jacks, light jogging, fast walking or high knee twists. 

Okay, so where does static stretching come into play? 

Once you have finished your workout, classic static stretches such as the butterfly pose, touching your toes, and lengthening your arms can be highly beneficial. Static stretching after a hard workout has been proven to improve joint flexibility and range of motion. Further, there are actually studies proving that static stretching after a workout can improve blood flow to your limbs, helping your muscles recover faster from the exercise. Also, static stretching can add a sense of calmness to your workout, as it is a slow and relaxing way to finish off. For further health benefits of stretching, click here!

We are all so often crunched for time, but making sure our muscles are properly taken care of to prevent injury is certainly not a waste of time. However, it is also just as important to understand how and when to stretch. By following these stretching tips you can effectively keep your body healthy and happy!

One way of thinking about your body type is through the somatotype theory. According to the National Academy of Sports Medicine (NASM), in 1940, Dr. W.H. Sheldon theorized that there are three main types of bodies: endomorphs, mesomorphs, and ectomorphs. Endomorphs are typically stockier and have a slow metabolism, mesomorphs typically have a medium bone structure and athletic figure, and ectomorphs usually have a relatively smaller bone structure and fast metabolism. To learn more about each somatotype and determine which description fits your body best, read our article “Somatotype Body Frame Guide to a Healthy Lifestyle.”

Of course, not everyone will perfectly fit into one body type category. However, choose the one that best aligns with your unique body to determine your ideal workout regimen. 

Now that you know which somatotype is most similar to your body, here are workout tips and guidelines for ectomorphs, mesomorphs, and endomorphs:

Ectomorphs

Ectomorphs are typically thin and have long limbs, such as Taylor Swift, Cameron Diaz, Bradley Cooper, and Chris Rock. Ectomorphs generally have a difficult time gaining weight and putting on muscle. A 1999 landmark study analyzed a variety of individuals who ate 1,000 calories more than their maintenance level for eight weeks. Some participants in this study gained as much as 9 pounds, whereas others did not even gain a single pound. This study famously demonstrated that some people have a harder time gaining weight than others, and these people are likely ectomorphs.

Because of this, ectomorphs typically need to focus more on weight training than cardio in order to reach their fitness goals. According to the American Council of Exercise (ACE), ectomorphs are naturally good at endurance training, such as marathon running. However, they have a hard time putting on muscle so it is best to do the minimal amount of cardio, approximately 30 minutes three times a week, and focus more on weight training. Ectomorphs should use heavy weights four times per week to build muscle mass and increase strength.

Mesomorphs

Famous mesomorphs include Jennifer Lawrence, Jessica Biel, George Clooney, and Mark Whalberg. According to the Encyclopedia Britannica, mesomorphs have a muscular chest and broad shoulders, minimal body fat, and gain muscle easily. Mesomorphs usually have a medium-sized frame and are naturally strong but often train with the goal of a leaner physique.

According to an article by the American Council of Exercise (ACE), mesomorphs should include around 30 to 45 minutes of cardio exercise three to five times a week. Mesomorphs will benefit from a combination of steady state cardio and interval training, as this will help mesomorphs avoid accumulating too much body fat. Further, because mesomorphs have thick, dense bones, they will benefit from frequent weight training. ACE recommends that mesomorphs train with weights approximately five times a week to stimulate muscle growth.

Endomorphs

Some well-known endomorph celebrities are Beyonce, Marilyn Monroe, Jonah Hill, and Zac Efron. You may be confused as to how all of these celebrities fall under the same category because all of their bodies appear different. This is because the appearance of an endomorph (or any somatotype) differs due to a variety of factors, including the fitness level of the individual. Nonetheless, all of these actors have the characteristics of an endomorph.

According to the American Council of Exercise (ACE), endomorphs typically have a difficult time losing fat with diet alone. Endomorphs are naturally rounder and heavier so it is extra important for endomorphs to combine exercise with a balanced diet to achieve optimal fitness results. Both cardio and weight training are especially important for endomorphs. ACE recommends that endomorphs exercise in some way every day.

However, it is not necessary for endomorphs to spend hours and hours doing steady state cardio, such as jogging. Instead, endomorphs should do steady state cardio for 30 to 60 minutes three days a week and also focus on resistance training and high intensity interval training (HIIT). These types of training are beneficial for endomorphs because endomorphs can gain muscle fairly easily but they are also susceptible to gaining extra fat fast. Therefore, with a combination of resistance training for muscle building and HIIT/cardio for fat loss and weight management, endomorphs can get great fitness results. 

We already have a list of 10 free YouTube workout programs, but where do you turn once you have completed these ten videos? If you have little or even no equipment at home, you can find plenty of YouTube fitness channels that provide free workout videos that you can follow along with in real-time and on your own time! Here is our list of the 10 best fitness YouTube channels for home workouts:

Fitness Blender

With over 6 million subscribers, Fitness Blender is a go-to channel for full-length home workout videos. Fitness Blender is run by two personal trainers, Kelli Segars and Daniel Segars, who are committed to helping people reach their fitness goals affordably. Explore over 600 FitnessBlender workouts to find the one that is best for you! 

Sydney Cummings

Sydney Cummings is a former high jump athlete who is now a NASM Certified Personal Trainer and Fitness Nutrition Specialist. She posts daily full-length workouts to follow along with at home, and her workouts are all 100% free of charge!

POPSUGAR Fitness

POPSUGAR Fitness offers a variety of different workout videos, including pilates, cardio, kickboxing, and more! They often have famous guest trainers lead you in your workout, such as Victoria’s Secret trainers and Kayla Itsines. Their workouts range in length from as short as 4 minutes to as long as 60 minutes so that you can be sure to find a video that fits your schedule!

Jump Rope Dudes

Brandon Epstein and Dan Witmer are the faces behind Jump Rope Dudes, and collectively, they lost 130 pounds after years of struggling to get lean. They now use YouTube to share their journey and workouts with hundreds of thousands of people. They have tons of free jump rope workout videos, health and fitness advice, and how to jump rope properly videos. Jumping rope can be a great way to burn calories at home!

Blogilates

Cassey Ho started Blogilates over a decade ago and now has over 5 million subscribers. She is an award-winning pilates instructor with many home pilates workout videos and a variety of free workout challenges you can try. She also has an online blog for all your fitness and health inspiration needs!

Afrifitness

Rachael Okesola created Afrifitness to increase accessibility to fitness. She posts super fun African dance workout videos that help burn calories fast! She also has dance videos intended to strengthen specific muscles, and every video is free and easy to follow.

The Body Coach TV

The Body Coach YouTube channel is run by Joe Wicks, a personal trainer with a degree in sports science. He posts weekly home workouts that range in intensity and duration. Like many other YouTubers, he also offers a 90-day plan that you can pay for if you are ready to double down on your fitness goals!

The Body Project

Alexandra Bartlett, Daniel Bartlett, and Kirsten Orchard head The Body Project YouTube channel. These three are each qualified professionals, as Alexandra focuses on cardio and pilates, Daniel is a personal trainer and life coach, and Kirsten is a well-respected yoga instructor. They have many free workout programs on their YouTube channel and even more on their website so that you can be sure to find what you need!

Nate Bower Fitness

Nate Bower is a boxing instructor and personal trainer who frequently posts a variety of workout routines. On his channel, you can choose between 15-minute boxing workouts, 20-minute heavy bag HIIT, 30-minute boxing routines, and 30-minute heavy bag HIIT. Don’t worry if you don’t have a punching bag at home because he also has a plenty of no equipment workouts, as well!

SuperheroFitnessTV

If you get bored easily but are looking for creative and efficient ways to get fit from home, check out Kiera LaShae’s YouTube channel. She posts dance-based workouts that you can follow along with at home, including specific workouts to target your waist, glutes, and more. LaShae is a singer, dancer, and professional fitness trainer so you can be sure that her workouts are both fun and effective!

By following a few simple guidelines, you can make exercise an easy incorporation into your daily or weekly routine.

1. Set a realistic goal. If this is your first time to commit to regular exercise, start slow and easy. Rather than commit to five days a week, start with two. If you try for five days a week and find that you cannot make every day, your confidence and determination will start to wane, and you’ll eventually give up on the routine. Instead, start with something you can realistically accomplish. The same principle applies to your fitness and weight loss goals. Set small goals and gradually work your way up to bigger goals once you feel you are ready to step up.
2. Pick a workout time that works for you. Everyone is different when it comes to exercise abilities and energy levels. If you’re not a morning person, or if you find that your energy is not high in the early hours, a morning workout is not ideal. Instead, hit the gym during your lunch break or in the evenings. Those who hate waking up early or do not feel motivated to exercise first thing in the morning likely won’t keep the routine.
3. Plan ahead. Pack a gym bag the night before so you already have what you need ready to go the next day. That way, you cannot say, “Oh, I can’t workout today because I forgot my shoes.” Being prepared and ready is a key step to feeling motivated and not having an excuse not to go.
4. Choose an activity you enjoy. Doing something you like is essential to staying motivated. Those who dislike their workout or feel that they are not getting the results they wanted are more likely to give up early no matter how much they want results.

Studies have shown that three weeks is all it takes to establish a long-term routine. So don’t give up just yet on your new workouts. Keep it up for just a couple more weeks and give your best effort in making exercise a part of your daily lifestyle.

Do you have a specific routine you follow, or do you do whatever you feel like doing that day?

If you’re like many people, there is a tendency to work on your “mirror muscles” more than anything else. Mirror muscles are pretty much what they sound like – they are the muscles you see when you look in the mirror. We tend to want nice arms, a flat stomach, and toned thighs because that’s what we see every day.

But how much attention do you pay to the muscles that you don’t see in the mirror?

If you want to be sure that you’re strengthening your entire body, not just your mirror muscles, it’s time to train using the 6 primal movement patterns.

These 6 movements will help you look good in the mirror, but more than that, they will balance your strength, help you prevent injury, and improve your performance in every activity you do.

The 6 Movements Necessary for a Complete Workout

Before we dive into the movements, it’s important to know that you don’t necessarily have to do all 6 of these in each workout. Instead, aim to include each of these at some point in your weekly exercise, maybe emphasizing those that you’ve skipped over in the past.

1. Pushing

Pushing is likely the one movement people do too much of. Push-ups, shoulder presses, chest presses – all of these moves are great for strengthening your chest, arms, and shoulders (yes, all mirror muscles).

Are these exercises important? Definitely. Just be sure to balance them with some of the less-common movements coming up.

2. Pulling

Almost everyone needs to pull more. Rows, pull-ups, and pull-downs are a few examples of pulling exercises that will strengthen what’s called your “posterior chain (i.e. the muscles that connect all down the backside of your body).

Unlike pushing, which causes your shoulders to slump inwards, pulling can dramatically improve your posture by opening up your shoulders and eliminating any forward hunching. A side benefit: better posture will make you look leaner.

Start pulling more often!

3. Squatting

Squatting might be the most “functional” exercise you can do in the gym because it’s great practice for so many things you do in real life. You squat to pick up your cat. You squat to sit down for dinner. You squat to go to the washroom.

Life is full of squats, and by practicing squats with good form in the gym, you’ll be able to squat with good form in daily life activities and chores for years to come.

4. Lunging

I’ve had many people ask why they should bother with lunges at all. “I already do squats to strengthen my legs. Why do I need to lunge too?”

While squats are great, lunges provide something that squats don’t: stability. When you take a long lunge, your body is forced to engage many muscles in your legs, hips, and core that prevent you from falling over sideways.

These stabilizer muscles aren’t “look good” muscles like your mirror muscles, but they are the ones that protect you from injury and help your body perform better in any athletic or complex movement. If you have a performance goal in mind such as running a race, playing a sport or mastering new yoga poses, lunges need to be a priority in the gym.

5. Bending

No injury can put you out of commission as quickly as a back injury. Maybe that’s why so many people avoid bending in the gym? Can bending over too much lead to back problems?

Quite the opposite, actually.

Just like practicing squats in the gym will help you squat more safely in daily life, bending exercises like deadlifts, back extensions, and bird-dogs will strengthen and protect your back 24/7.

If you’ve been doing 50-pound kettlebell deadlifts in the gym each week, you’re unlikely to throw out your back when you bend over to pick up the newspaper.

6. Twisting

Twisting is another motion you likely do on a daily basis without even realizing it. You twist to get out of bed in the morning. You twist every time you get in and out of your car. You twist to check your blind spot when driving.

As you know by now, practicing a movement in the gym will prevent injuries when doing that movement outside the gym. But, twisting offers benefits beyond injury-prevention: If you’re an athlete who throws or shoots, twisting in the gym will give you more power. Twisting also tightens your waistline by strengthening your oblique muscles. Twist and you will look slimmer.

Try some Russian twists, oblique cable twists, or standing twists while holding a medicine ball.

Conclusions

You may not need to overhaul your workout routine in order to make it a truly full-body practice. Just be conscious of the movements you’re doing each week. Are you including all 6 we looked at here?

If not, choose a few exercises for each movement you’ve missed out on and emphasize those while giving your body a break from the movements you’ve always trained. Soon, you’ll be stronger, more balanced, and you’ll look your best. Make it happen!

At Health Fitness Revolution, we get a lot of questions about ways of increasing running endurance, so we’ve made a list of tips for easy, proven ways to increase running endurance:

• Make a Commitment: This is the most important tip we can give- NO EXCUSES! Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired and do not tell yourself you’re too busy.

• Set a Schedule: And stick to it! Not only will it help you accomplish your goal of increasing your stamina, but it will also give you an opportunity to gather metrics: do you maintain a steady pace? Are you able to run longer or faster (or both), or have you reached a plateau?

• Use Interval Training: Not only do short bursts of energy burn more calories, but this is the best way to train your body to improve its cardiovascular capacity. Note: Always warm-up before any sort of physical training.

• • Steady Intervals: You need to train your body to get used to the hard intervals. Warm-up for 10 min, then run at high speed for one minute followed by two minutes of slow running or walking (Repeat these intervals 6-8 times). Do this for several weeks until you feel comfortable with the rest. Then lower your recovery/rest time by 30 seconds until you are running 50/50 burst (such as one-minute burst followed by one-minute rest).
  • Pyramid Intervals: Using the same concept as steady intervals, start with short bursts of high intensity and then build up so that the longest period of high-intensity training is in the middle of your workout. Then, you gradually pull back to the shorter burst of intensity before completing your cool down.
  • Variable Intervals: They help you to mix up short and long high-intensity intervals in an unpredictable pattern, which more closely mimics the irregular bursts of speed that are part of sports such as tennis, soccer, or basketball.
  • Treadmill Intervals: If you’re running indoors, use the treadmill’s interval setting in which the machine mixes up both the speed and the incline, presenting new and unpredictable challenges.

• Add weight-training: increases your running strength, which means that you use oxygen more efficiently during your runs.

• Go Swimming: Oftentimes, runners have under-developed upper bodies, so swimming is a great cardio alternative to mix into your training routine. Not only will you be using your torso muscles, but you’re still training your cardiovascular endurance- all while stretching out during a swim.

• Try Spin Class: As a cross-training method- pedaling on a high-tension exercise bike setting works your leg muscles even more than running uphill, without the impact on your joints.

• Run Slower but Longer: Once a week, run at 60% capacity for a longer distance.  This will help you build up stamina.

• Run Fast at the End of the Run: If you’re training for a 5K, half-marathon, or marathon, push yourself hard for the last quarter of the run, right before cool-down. This helps mitigate end-of-race fatigue.

• Run on Changing Terrain: The variation helps prevent your body from plateau-ing in progress and keeps your body from getting bored.

• Change Your Diet: Eat more frequently in small meals, cut out refined carbs and eat more vegetables and lean protein.

• Mimic the course: Try training on similar terrain as the race. The Houston marathon doesn’t have much topography (other than a couple of short hills!) and is run on the roads, so if you can, training on concrete is recommended.
• Drink while you run: Make a habit of drinking as your run during training, as you will need to stay hydrated during the marathon. Usually, marathons will have water and some type of electrolyte-filled drink like Gatorade Endurance Formula (Lemon-Lime) available about every 1.5 miles. Train a few times drinking the formula provided to make sure your body is used to it, and you enjoy how it works. If you don’t, pack your own energy drinks and gels for the day of the race!

• Don’t wear brand new shoes the day of the race: Wear shoes you’ve run at least 10 consecutive miles in so that you break them in and know whether they will cause blisters or discomfort. It’s also a good idea to train in the style of sock you will be wearing on race day- the last thing you want is to be worried about your socks riding down your shoes while running.

• Wear smart fabrics: Do your research and pick fabrics and clothes that are appropriate for running several hours. Try out several different race day outfit beforehand during your long runs, so you can pick the outfit that is the most comfortable!

• Stick to a program: There are many marathon training programs out there and even local running groups if you need some motivation and inspiration. Stick to the program as closely as possible, especially when it comes to the timeline of increasing mileage. You don’t want to end up injured before the race.
• Run during race time: Continue training as close to the race time as possible so that your body gets used to it and it will feel normal come race day.

• Rest up: The week before the race, reduce the stressors in your life- both personal and professional. Also, stay off your feet and rest your body as much as possible, your body will need to be recovered to accomplish the amazing race you’re about to run.
• Carb-load: For a few days before the race, eat carbohydrate-heavy foods such as potatoes, pasta, rice, and fruit. The carbohydrates will keep your energy levels up on race day.

• Visualize success: There is a big mental aspect of pushing yourself to run 26.2 miles or more. Visualize yourself running that race, how it feels, the positivity, and most importantly- you crossing the finish line victorious and happy! Have fun with it, and enjoy the journey!
• Start slow: Your adrenaline will be high as you start your race, but it’s important you pace yourself and slow down. Run the first two to three miles 10-15 seconds per mile slower than your goal pace. This preserves your glycogen stores for later in the race when you will need them so that you can finish strong.

Indoor Soccer

The most popular sport in the world, soccer is also the perfect activity for college students to take up in their freetime. Indoor soccer is more fast-paced than its outdoor counterpart, and can be played at any time of the year. Soccer players also see a 15% increase in their cardio performance and lowered body fat.

Volleyball

Spike! Volleyball is offered in just about every rec center in the country and college is the perfect time to get into this amazing sport. Whether you play in a gym or an a sand court, volleyball builds muscular strength since you are in a squat practically the whole game. A game also expends as much aerobic activity as if you had run a mile! Plus, if you learn volleyball in college, you can jump in a pick-up game for every beach vacation for the rest of your life!

Ultimate Frisbee

Nothing is more quintessentially college than tossing the frisbee around the quad on a sunny afternoon. But if you want to take your disc tossing from lackadaisical to cut-throat competitive then you should join an ultimate frisbee intramural team. Be prepared to jump, sprint, and dive as you try to score a TD. This rec sport is easy to pick up but difficult to master. Practice often and see huge gains in your endurance, agility, and dexterity.

Racquetball

Racquetball isn’t just for professors. It is a fun and fast paced game played on campuses across the country. Take on your roommate or challenge a rando at the courts, and get a full body workout in along the way. Racquetball utilizes nearly every muscle group and is a great calorie burner. You run about 2 miles in an hour of play, burning between 600 to 800 calories. Just be careful where you swing your racquet.

Basketball

One of the most popular games in the entire world, basketball is a great pick-up sport for intramural college athletes. Most college gyms divide the courts between rookie and advanced players, so you can always be going against people your skill level. Just about every college in the world also has rec basketball league. If you join, expect to be able to burn between 600 and 900 calories every time you step out on the court. Also expect to get stronger and more disciplined. So put on your Jordans and go ball!

Crew

It’s 5:30 A.M. and the sun has yet to rise. You slip on a sweatshirt in your school’s colors and make your way down to the docks. You meet your teammates in the boatyard and carry your slender vessel to the water. As the sun rises, the only sounds are chirping birds and rhythmic splash of your oars as you glide through the calm water. After an exhilarating full-body workout, you still have an hour to grab coffee and breakfast before 8 AM classes start. If your school has a rowing team, join it!

Taekwondo

So there’s a way to learn how to defend yourself, increase your athleticism, make friends, compete against rival schools, and you can do it all for cheap in your school’s rec center??? There are plenty of health benefits to learning martial arts. They increase your self-confidence and improve your cardiovascular health. Taekwondo is the right martial art to learn for most. It focuses on throws, kicks, and blocks. Martial arts classes are expensive later in life, so take advantage of steep discounts during your college years.

Rock Climbing

Want to go climbing without the risk of ending up like James Franco in 127 Hours? Chances are your university rec center has the solution. Indoor rock climbing gyms are at schools across the country. Take advantage of it! Rock climbing builds upper body strength (especially forearm!), strengthens the core, and lowers body mass. Plus, it will increase your concentration and decision making. Those skills will come in handy in the classroom.

Ballroom Dancing

Stop watching the stars dance and start moving yourself. Dancing makes you nimble on your feet and burns crazy calories. Learn how to ballroom dance, waltz, salsa, or tango at your rec. Most schools offer lessons for cheap. It’s a great opportunity to meet new people and find potential dates. Also, you will be the star of any wedding or gala for years to come.

Spin Class

Pedal like a maniac to the backdrop of blaring music and a barking instructor! Soul Cycle classes run up to $30 bucks a session, but your rec center probably offers them for free. If you haven’t tried out this fun and challenging cardio experience, give it a try during  college. It is a low-impact workout, but can burn up to 1,000 calories.

• High-Intensity Interval Training  

Interchangeably running for five minutes and walking for another, within a 60-minute period can be more rewarding than running for the entire hour! A study conducted over cardio and high-intensity interval training (HIIT) discovered that substantial gains were obtained through performing HIIT 2 to 3 times a week rather than performing cardio. Not only that, but HIIT workouts burn more fat, calories, and require full-body execution compared to straight cardio.                                                        

• Beef, Brown Rice and Spinach

Many individuals say the hardest part of their fitness journey is not the exercising, but the dieting. Although it may be difficult to give up favorite snacks and sodas, focusing on foods that help build muscle instead of fat might not be as hard as it sounds. Spice up your meal with some cayenne pepper for an extra dose of fat burning! Or even stuff your chicken breast with some spinach and artichoke before baking. Red meat and fish contain lots of protein that is necessary for repairing muscle tissue, and brown rice after a workout allows you to retain new muscle growth. And of course incorporating veggies into any meal will give you all the essential vitamins and nutrients you need to perform at your very best in any task! With tasty and healthy meals at your disposal, it should be a piece of cake to see those long-desired gains.

• Water

Water makes up a large portion of the body and plays a crucial role in muscle growth, retainment, and endurance. It also assists with the maintenance of a healthy digestive system, which is required for efficient absorption of macronutrients (proteins, carbohydrates and fats). Individuals should drink anywhere between 8 to 16 cups a day, depending on daily physical activity. Without proper hydration before, during, and after workouts, you could lose potential muscle strength and endurance- resulting in shorter workout duration and less muscle growth.

• Sleep

Recovery is as crucial for muscle building just as oxygen is essential to life. On average, adults require anywhere between 7 to 9 hours of sleep per night, and according to an academic article, approximately 70 percent of growth hormone is released in men during slumber. With growth hormone being responsible for physical performance enhancement, muscle retainment, and the promotion of a healthy metabolism, it is imperative that one attain an ample amount of rest every night. 

• Consistency

The most important of all tips is to FOLLOW THROUGH! Without consistency in workouts, sleep, and dieting, your results won’t be as apparent as you’d like. A study conducted on 96 volunteers found that it took anywhere from 18 to 254 days (an average of 66 days) to form a frequent habit (physical activity included). With constant determination and tenacity, you’ll be able to make this regime a recurrent habit and see results in no time!

Start Slow

This advice applies to both before and during the race. Don’t go headlong into a marathon as your first distance running challenge. Start with a 5k, then a 10k, then a half marathon. Once you’ve proven to yourself you can handle a long run it is time to start training.

The same strategy applies the day of the race. It will be your natural instinct to surrender to the adrenaline and go all out the first few miles. Don’t fall into your 5k pace to start the race! You want to slowly ramp up to your pace speed once you’ve gotten some distance under your belt.

Choose Your Course

Not all marathons are created equal. Yes, all are the same 26.2 miles. But the terrain can vary widely, from the relatively flat Houston course to more hilly circuits like Baltimore and San Francisco. Most beginners prefer to run a flat course, so that they don’t expend extra energy coping with elevation challenges.

Also, keep in mind the expected temperature. Some people can handle cold and drizzle no problem. But if you’re a little wimpy in the elements you’ll want a course that’s likely to have a moderate climate.

Don’t Get Fancy With Your Food

Your body will crave sugar, carbs, and electrolytes as the miles roll by and the sweat keeps pouring out. Gels are a popular way to replenish these lost nutrients, but tread carefully. You will have to carry them with you in your pockets while you run which is uncomfortable. Sports drinks accomplish the same task and are passed out by helpful volunteers along the way. If you do take gels during the run, make sure that your body is used to them in training, and take them with water.

Also, don’t eat anything you haven’t eaten 1000 times before on the morning of the big race. Some newbie marathon runners load up on all kinds of powders and supplements that they haven’t had before and end up upsetting their stomach.

Set Aside Plenty of Time To Train

Your coworkers know you’re pretty athletic, so they ask you if you’re going to run the local marathon with them next month. Sign up deadline is next week, so you put down your name. Surely 8 weeks is enough time to get into shape if you skip a few rest days, right?

If you don’t plan to finish and want to injure yourself along the way, then that’s a great plan! But most runners will need anywhere between 18 and 24 weeks to get into proper shape. Most training routines suggest running about 4 days a week, alternating between short runs (6-8 miles), medium runs (10-14 miles), and long runs (14-20 miles). Days off give your body time to rest.

A religious stretching routine should take place everyday. Most marathoners choose to taper off their training a few weeks prior to the marathon, saving their body by only going on shorter runs.

If you’re planning your first marathon, you’re in luck! The marathon community is incredibly supportive and welcoming to newcomers. Find some other runners in your area and they’ll help you train along the way. Happy trails.

• Squat Jump
  Squat until your feet are at a 90 degree with the floor. Place your hand out in front of you and jump. Let your knees to bend 45 degrees when you land and hold the position for a full second, then jump again.
• Side Lunge
  Stand with your feet spread wide apart. Keep your right leg straight and push your hips away and to the left. Bend your left knee down into a lunge, keeping your thigh parallel to the floor. Pause for 2 seconds, and then return to the starting position. Make sure your feet stay planted on the floor.
• Single-Leg Hip Raise
  Lie faceup, arms out to your sides at 45-degree angles, left foot flat on the floor with that knee bent, and your right leg straight. Raise your right leg until it’s in line with your left thigh. Then squeeze your glutes and push your hips up—your lower back will elevate. Pause, and return to the starting position.
• Alternating Drop Lunge
  Stand up tall with your hands on your hips and feet planted shoulder-width apart. Cross your right leg behind your left, and bend both knees, lowering your body until your left thigh is nearly parallel to the floor. Return to original position and repeat for the other side.
• Single Leg Lunge
  Stand with all of your weight on your right foot, bending the knee and moving hips back. Lower them until your thigh is even with the floor.  Hold your arms out in front of you to steady yourself and press through.
• Plank with Leg Raise
  This one is the best of both worlds, combining a classic ab toning move (link to best 10 ab exercises) and a leg workout. Get into a push-up position, but rest your weight on your forearms instead of your hands. When your body is in a straight line, bring and hold your bellybutton into your stomach. Engage glutes and life your right leg above your hip. Return your right leg to center and lift your right leg.
• Wall Sit
  The wall can set your legs on fire! Lean up against it and lower into a sitting position, keeping your back firmly against the wall. When your knees are at a 90 degree angle, push back. Hold for as long as you can.
• Single Leg Deadlift
  Stand straight with your feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
• Step-Up
  This activity requires an elevated surface, such as a bench or box, and  it can be done with or without dumbbells. Simply start on the ground and raise one leg up on to the top of the elevated platform and then move the other up. Step back down in the same fashion.
• Calf Raise
  From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Use a machine at the gym to add resistance.

• Bench Press
  The Godfather of chest-building exercises; the bench press is intimidating to novices but trusted by long-time lifters. It can also be dangerous if you are inexperienced, so make sure you have a spotter and don’t try to lift more weight than you are comfortable with. It can be done with either dumbbells or a barbell, and it is recommended that you incorporate both into your workout.
  Lay straight on a flat bench and dig your shoulder blades into the bench, arching your back slightly and puffing your chest out. Lift the bar and lock your elbows, so the bar is straight above you. Once you have a feel for the weight and your arms are balanced, slowly lower it until it touches your mid chest. Your arms should be at a 90 degree angle. Press it up, exhaling as you lift.
• Cable Flyes
  Flies are a great compliment to traditional presses. Cable flies make sure that your pecs are doing the work and help stabilize the movement for a smooth, fluid motion. Raise two stirrups to the highest setting at a cable-crossover machine. With slightly bent outstretched arms, grab each of stirrup and bring your hands together. Don’t curve your back or move your feat. A staggered stance helps you remain stationary.
• Incline Dumbbell Press
  The incline dumbbell press and traditional barbell press compliment each other like a quiet beach and a radiant sunset, except they create great pecs instead of serene relaxation. The flat bench press works your lower pecs, while incline dumbbell press works your upper chest to make it “pop.” Adjust a workout bench so that it is at a slight incline. Lift two dumbbells from your knees until they are resting above your chest. Press them up until your elbows are extended, bringing them closer together as the lift progresses. Return back in the same motion.
• Wide Push-up
  This classic bodyweight exercise is a great way to build your chest without visiting the gym. Get in a pushup position, but place your hands wider than shoulder length apart to really target the pecs. Do them 3 times a week to start seeing improvement fast.
• Diamond Push-up
  Another variation of the pushup that is great for your inner-chest. Place your hands close enough together that your forefingers and thumbs are touching at an angle.
• Chest Dips
  A standard dip, with your torso straight up and down, works out the triceps. If you lean forward a bit more than dips become a powerful pec building exercise. Raise yourself up until your arms are completely straight. Lower your body by bending your arms, leaning  forward with your torso. Pause when your shoulders get below your elbows. Your elbows remain locked and stationary throughout the exercise. Raise your body back up to starting position and lock out your arms.
• Cable Crossover
  New studies show that cable crossovers achieve almost as much chest muscle activation as the barbell bench press. For this exercise, lower the pulleys to the bottom of the a cable machine. With your palms facing out and up, pull the handles up across your body to eye level.
• Decline Dumbbell Fly
  The decline bench is a bit more intimidating than its flat and inclined cousins, but is a great way to your hit your chest and core simultaneously. Get used to it by doing some some crunches first. Add the weights when you’re comfortable. For a dumbbell decline fly, secure your feet in place and have two dumbbells resting on your thighs. Lay down and move the dumbbells so they are hovering over your shoulders, with your palms facing each other. Move the weights out from over your chest in wide arcs, keeping your elbow slightly bent. Squeeze your chest muscles and return the dumbbells to starting position. Don’t forget to breathe!
• Decline Push-Up
  Have you noticed how great push-ups are for your chest yet? This one is for more advanced push-up practitioners. Place your feet on an elevated surface like a couch or workout bench. Hold your body up at arms-length. Lower yourself downwards until your chest hits the floor. Breathe and push back up. The truly brave and well-balanced can attempt the decline push-up with their feet planted on a medicine ball.
• Bodyweight Flyes
  This is another great bodyweight exercise that hits you hard in the chest. Place two rounded dumbbells or EZ-curl bars on the floor shoulder width. Get in the push-up position with one hand on each dumbbell. Lower down into a pushup, rolling the weights away from each other to accommodate the movement. Exhale and push back up, rolling the weights back together.

• Butt Kick
  This exercise will kick your butt. Run in place, bringing your heel as far back towards your glutes as possible with each kick. Each kick’s power should come from your hamstrings. Run for at least a minute at a time.

• Burpees
  Burpees are a great all-around workout that strengthen the arms, core, chest and legs, all while raising your heart rate. Start in a pushup position, palms planted on the ground at shoulder-width and place your feet behind you. In an explosive motion, bring your feet in close to your hands. Quickly move to a standing position, throwing your hands in the air above your head. Do 10-12 in a row.

• Jumping Rope
  Jumping rope isn’t just for kids and boxers. Whether your are looking to burn a lot of calories fast or increase your agility, jump-roping will get the job done. Add jumping rope as an accessory to your normal workout, doing it between sets while lifting weights or in between stretches.

• Jumping Jacks
  This is another playground classic that will help you warmup for your regular exercise. Start standing by standing straight and tall, with your hands at your hips. Simultaneously kick out your feet and raise your hands to meet over your head. Return to start. Do as many as you can!

• Mountain Climbers
  Warning: this exercise should not be performed on a real mountain. It can be done just about anywhere else, however. Start on your hands and knees with a slight bend in your back. Bring the right foot up to your chest and put it back, then quickly do the same with the left. Continue alternating feet with your hands planted firmly in front of you for 30-40 reps.

• Step-ups
  In addition to being source of cardio, step-ups work the legs, glutes, and core. This activity requires an elevated surface, such as a bench or box, and  it can be done with or without dumbbells. Simply start on the ground and raise one leg up on to the top of the elevated platform and then move the other up. Step back down in the same fashion.

• Tuck Jump
  Let’s see how well you can jump! Stand up nice and straight with your body tensed and knees slightly bent. Now jump, bringing your knees into your chest and jutting your arms out in front of your body.  Aim for 15-20 reps.

• Plank to Push-up
  Two great exercises for the price of one. Start with your body straight, forearms and toes on the ground in a plank position. Then, lift your hands one at a time into the pushup position. As soon as both hands are up, lower one then the other back down into the plank position. Do 20-25 reps, and alternate the arm that moves first.

• Squat Jump
  Perform a normal bodyweight squat.  Flex your abs and lower yourself into a sitting down position. Keep your head and torso straight in this process, the movement should all be in the bending of your legs. Lower yourself until your legs are at parallel to the ground. Jump up once you are at the nadir of the squat and throw your arms overhead.

• Flutter Kick
  Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down. Your abs should be burning almost immediately, but push through the pain and continue as long as you can.

• Hip Flexor/Quad Stretch
  Start off in a kneeling position on the floor with your shins on ground. Lunge your right leg in front of you and rest when it is at a 90 degree angle. Your foot will be right under your knee and your left leg will still be in the starting position on the floor. Place your hands on your out-streched knee and lean forward, pressing with your hips. Hold the pose for 30 seconds and then release. Do three to four reps, then do the same with the opposite leg.

• Doorway Pec Stretch
  Stand in an open doorway. With your palms facings outwards and fingers flexed towards the sky, forearm on the outer frame of the door. Place your left foot forward and lean into your arm, until your pec feels taught. Hold for the stretch for 8-12 seconds and switch arms.

• Seated Trunk Twist
  Sit upright on the floor with your legs extended together in front of you. Flex your core and rotate your ribcage while keeping your nose parallel to your breastbone and abs. Continue to rotate while lifting ribcage from hips. Try and grow as tall as you can and twist as far as you can. Hold the pose for 30 seconds and then return to center.

• Tricep Stretch Combo: Overhead Triceps Stretch
  Raise your right arm over head and then lock the elbow, bending behind your head. Now grab your right elbow with your left hand. Guide your right elbow down until you feel some tension. Keep your elbow taught for around 10 seconds and then release, switching arms

• Cross Body Triceps Stretch
  Reach your right arm across body at about shoulder level. Place your left wrist on outside of the right elbow and pull your right arm gently toward body. Stop when you feel a stretch in the right triceps and hold for 10 seconds. Release and repeat on the opposite side.

• Foldover Stretch
  Stand with your feet planted under your hips and knees slightly bent. Keep your arms by your side. Bend forward at the hips with your head lowering toward the floor, keeping the rest of your upper body relaxed. Wrap your arms around the back of your legs and hold for 1-2 minutes. Flex your knees and intense your body, slowly returning to rest.

  Tip: If you’re not comfortable reaching that far, bend knees more and/or place hands on elevated surface, like yoga blocks.

• Butterfly Stretch
  Sit up straight on the floor with your knees bent outwards and the soles of your feet pressed together. Hold your feet with your hands, flex your core, and bend your body toward your feet as far as you are comfortable with. Hold for 1-2 minutes then release.
  Grasp feet with hands, engage abs, and slowly lower body toward feet, going only as far as comfortable, and then holding there for 45 seconds to two minutes. Slowly release.

• Figure 4 Stretch
  Lie faceup with knees bent, feet flat on floor. Cross flexed right foot over left thigh, hook arms around left hamstring, and lift left foot a few inches, keeping back and shoulders on floor. Gently pull right leg in toward you, until you feel a stretch; hold for 45 seconds to two minutes. Lower back to start, switch legs and repeat.

• Heel-to-Butt Stretch
  Stand up straight and pull your right leg behind you with your right hand. With knee bent down toward the ground, pull your foot into your glutes. If necessary, place your opposite hand on the wall or a chair to steady yourself.

• Downward Dog
  Start on all fours,with your hands shoulder-width apart and knees planted under your hips. Slightly walk forward until arms are straight. Flex your abs and push your hips towards the ceiling. Keep your heels on the ground and gently try and straighten your knees. Hold for 30 seconds.

• Bicep Dumbbell Curls
  The classic and most recognizable bicep workout is the standing curl. This wildly popular lift can be preformed either with dumbbells or a barbell. Stand with your feet firmly planted and the dumbbells hanging by your side. Bring both up at the same time, keeping your elbows and torso still. Lower slowly until your arm is fully extended. If your elbow is moving or you are swaying, then use less weight. Make sure that the biceps are doing the work.
• Dips
  This compound bodyweight exercise is one of the best tricep workouts out there. Start out with your hands placed on two dip bars. Raise yourself up until your arms are completely straight. Lower your body by bending your arms, leaning slightly forward with your torso. Pause when your shoulders get below your elbows. Your elbows remain locked and stationary throughout the exercise. Raise your body back up to starting position and lock out your arms. If you can’t do bodyweight dips from the start, use the tricep dip machine at the gym.
• Concentration Curls
  Sit on a bench with your legs spread wide apart. Place the back of your upper arm on your inner thigh. Pick up a dumbbell from the floor and curl your lower arm upwards, while your upper arm remains stationary. Keep your idle arm locked on your opposite leg to maintain your balance.
• Pushdowns
  Pushdowns are the best tricep isolation exercise in town. They are easy to do and immensely satisfying because they add tricep strength like no other exercise. One word of warning: if the weight is too high your core will tighten up and do some of the lifting for you. Attach a straight bar or rope to a pulley that is adjusted so that is higher than your head. Stand straight and, leaning slightly forward, bring the bar down until it touches your thighs. Hold the bar or rope in the contracted position for a moment, then raise it back up to starting position.
• Overhead Tricep Extensions
  You just need one dumbbell for this one. Stand with your feet shoulder length apart and raise your dumbbell with both hands. Use your palms to cusp one end of the perpendicular dumbbell and lower it in a semicircular motion behind your head. Stop when your forearms and biceps touch. Make sure to keep your upper arms stationary throughout the process. Lift the barbell back up to resting position.
• Skull Crushers
  Are not as scary as they sound, though having a spotter never hurts! Skull crushers are a great tricep exercise that can be done with any kind of resistance training equipment, from barbells, to the EZ-curl bar, to cables (which are the safest of all for your skull). Lie with your back on a flat bench reach to the floor behind you to grab the dumbbells/ez curl bar/cables. Keeping your upper arm straight, raise the weight by pivoting your elbows until it is perpendicular to the ground, usually stopping just above your forehead.
• Close Grip Chin-up
  In a close grip chin-up, you are effectively curling your body weight. Sure, your delts are shouldering some of the load, but your biceps are doing the lion’s share of the lifting. Place your hands together on a pull-up bar with your palms facing towards you. Lift yourself until your chin is above the bar, hold for a second and then lower yourself. Repeat as many times as you can.
• Hammer Curls
  This variation of the classic curl also builds biceps. Stand up in the same position you are in for your standing bicep curls. Hold the barbells with your palm facing your torso. Raise the weight but do not rotate your wrists; keep them facing the torso. The dumbbell should go in a perpendicular semicircle. Hold for a moment then return to start.
• Preacher Curl
  This is another great bicep curl variation to compliment the classic standing curl. Sit at a preacher bench (the one with a giant foam pad at about chest height) and grab an EZ-curl barbell. Raise it up while exhaling and contracting the bar.
• Underhand Kickback
  Grab two dumbbells and lock out your legs so that your feet are shoulder length apart. Bend your hips and lower your upper body until it is about parallel to the floor. As you do so, turn your palmist face in front of you and keep your upper arms against your sides.

• Plié
  This is a no-fuss, easy to do move that works! Stand with your feet planted wider than shoulder width apart, holding your arms straight out in front of you. Lower into a squat, hold, and raise.
• Single Leg Ballet Kick
  This move requires a bit of balance and coordination, but the payoff is a perky, tight butt. Stand up straight and look ahead. Keeping your chest up and shoulders back, lean over to touch your toe with one hand while raising your opposite leg as high as possible. Your back and raised leg should be perfectly aligned.
• Donkey kicks
  Bust out the yoga mat for this one. Get on your hands and knees. Your hands need to be directly under your shoulders and your knees under your hip. Inhale, holding your abs in, and kick your left leg into the air. Bring it back down and repeat 10-30 times. Do the same for the right leg. 
• Lunges
  Want a rounder butt? Start doing lunges. This easy-to-do activity will sculpt your dream butt. They’re so easy: start with your feet together and then step out with your right foot, heel first. Lower your back leg until your shin is parallel to the ground. Flex your glutes in this position then raise to resting position. Just your bodyweight is fine when starting lunges, but over time you will need to add weight to keep your butt growing.
• Bear Plank Leg Lifts
  Start in a plank position. Keep your hands spread at shoulder length and bend your knees, with one leg bent at a 90 degree angle. Raise that leg to the ceiling as high as you can while holding yourself in place. Lower, and raise again, repeating for 60 seconds. Switch legs.
• Glute Bridge
  Lie with your back on the floor and your knees bent at 90 degree angle. Push down with your heels to lift your but and back, forming a bridge from your back to your lower knees.
  
• Prone Hip Extension
  Find a padded bench and lie face down, with your legs hanging over the back side. Flex your core and raise your legs to hip height. Hold the legs for five seconds then slowly lower down.
• Squat
  Squats are in the highest echelon of all weightlifting activities and are the holy grail of booty building exercises.That being said, they are easy to mess up and you want to be sure to avoid injury. So get comfortable by starting with bodyweight squats, then graduate to dumbbell or barbell squats. And, above all, remember to stretch so you are flexible!
  Now, plant your feet shoulder-width apart, turned out at a slight angle. (For barbell squats: Grab the bar at a shoulder width grip and rest it on your back, NOT YOUR NECK. Flex your lats to create a shelf for the barbell to rest properly.) Flex your abs and lower yourself into a sitting down position. Keep your head and torso straight in this process, the movement should all be in the bending of your legs. Lower yourself until your legs are at parallel to the ground. If you are flexible or comfortable going below parallel, great! Now, raise yourself up by thrusting with the power in your butt and hips.
• Deadlift
  Another great olympic lift that will build a tight, beautiful butt if done properly. Stand with feet at hip-width, shins an inch away from the barbell. Grab the bar just outside of your knees (you can use an alternating grip if lifting heavy weight). Keep your back straight, chest high, and abs flexed. Now lift, driving with the middle of your foot.
• Step Up
  This activity requires an elevated surface, such as a bench or box, and  it can be done with or without dumbbells. Simply start on the ground and raise one leg up on to the top of the elevated platform and then move the other up. Step back down in the same fashion.

Broad shoulders will give you excellent upper body definition and help overall strength. Health Fitness Revolution has ranked the top exercises to give you boulders for shoulders. 

• Overhead Barbell Press
  This compound lift activates many major muscle groups in your body and is instrumental to building stronger shoulders. Start with the bar resting on your shoulders just below your chin with a narrow grip. Raise the bar keeping your legs and back straight until it is vertically over your head. Lower the bar back down slowly to starting position. If the bar immediately falls down after thrusting it over your head, the weight is too heavy.
• One-arm Kettlebell Push Press
  Bring a kettlebell to your shoulder using a powerclean motion, using your lowerbody to power the raise. Once the kettlebell is behind your shoulder, bend your knees while keeping your backstraight. Drive through up through your heels in a jumping motion (but keep your feet on the floor) and lockout your arm, using your momentum to lift the weight.
• Side dumbbell lateral raises
  Keep a straight torso and choose a dumbbell that is light enough to do three sets of 8-12 reps. With a slight bend in your elbows, raise the dumbbell until your arms are parallel with the floor. Don’t let gravity do the work; lower the weight 1-2 seconds down.
• Seated dumbbell shoulder press
  Start with your back in an up-right position, gripping the dumbbells just over your shoulders with palms facing out. Push the dumbbells up until they touch slightly at the top, hold them there, and then slowly lower them down to rest position.
• Front dumbbell raise
  With your feet planted shoulder length apart, raise two dumbbells from your hips until your arms are at least parallel with the floor, although you can go furhter than parallel. Avoid rythmic swaying and try and use of momentum to get the weights up and down. This is a fantatic isolation exercise that really targets the anterior delts.
• Reverse incline flyes
  Sit stomach-down on an incline exercise bench. Bring the dumbells up from the ground and move the weights in an arc. Keep a slight bend in your elbows and raise your arms until they are parallel with the ground.
• Barbell Rear delt row
  Stand straight and hold a barbell with a wide grip. Bend over slightly with arched knees and a straight back, so that the barbell and your torso resemble letter “T.” Make sure to squeeze your rear delts as you lift the bar towards your upper chest.
• Face pull
  The face pull is another great accessory workout hits your rear delts and improves rotator cuff flexibility. Adjust a rope cable so that it is even with your chest. Rotate as you pull back with your shoulder blades so that your knuckles turn to face the ceiling. Do this lift with low weight and focus on the rotation.
• Arnold press
  Sit on a chair holding two dumbbells at chin level, palms facing toward your face. Raise the dumbbells until your arms are fully extended, rotating your wrists so that your palms are facing outwards at their highest point. Rotate back as you slowly lower the weight down.  
• Pushups
  Make sure to keep your back straight the whole time and have your elbows pointed at a 90 degree angle. Flex your abdominal muscles while completing the pushups to assure your back is straight and to workout your core as well as your shoulders. Disclaimer: Push-ups are traditionally a chest exercise but do also strengthen the shoulders- hence making both our lists!

• Superman
  Lie face down on an exercise mat with arms fully extended in front of you. Simultaneously raise arms and legs while exhaling. Lower your arms and legs while
  inhaling.
• Dolphin Kick
  Lie face down on a bench with your hips at the end of the bench. Raise your legs while activating your posterior chain. Point your toes away from your bodying keep your legs up for five to seven seconds.
• Lat Pulldown
  Position your hands so that they are wider than shoulder length apart on a bar on a cable pulldown machine. Slightly curve your back and extend your chest, pulling the bar down until it reaches your upper chest. Squeeze your back muscles and hold the bar down for a second, before slowly raising the bar back to starting position. Keep your torso stationary the whole time.
• Seated Close Grip Cable Row
  Cable rows of all forms are great for strengthening your back without putting you in much danger of injury. The close grip row uses the “V” attachment and really builds your middle back strength. Keep your torso stationary and have a slight bend in your knees. Bring the bar to your upper abdominals and hold for a second before returning to start.
• Pelvic Anterior Tilt
  Lie on the ground with planted feet and bent knees. With arms crossed over your chest, tilt your pelvis while pushing your back to the floor and raising your butt off the ground as high as you can. Hold the pose for 5 to 7 seconds.
• Resync Method Half Squat Bent Over Row
  Go in the squat position and move your legs only two inches up and down and full movement in the legs. The bent over row teaches thoracic extension and is an essential lift for beginners to learn how to activate back muscle. Activate your posterior chain by tensing your lower back, glutes, hamstrings, and calves. Arch your thoracic spine and pull the bar to your stomach in an an explosive movement, using your posterior muscles to do the lifting instead of relying on your arms.
• Swimming
  Swimming is great rehab for your back because the buoyancy offsets any stress on your joints while strengthening your back and core muscles. The breaststroke and backstroke are best for beginners or those experiencing chronic back pain, but more advanced strokes like freestyle and butterfly add power.
• One Arm Dumbbell Row
  This is another great lift for the middle back and can be done at home with a freeweight. Put your right leg up on a flat elevated surface, like a workout bench or chair. Grab the weight with your left hand and, while keeping your back straight, raise the dumbbell towards you. Contract your back muscles in this position.
• Chin-up
  Many find chin-ups to be easier than pullups, but it is important to note these exercises are not interchangeable. For a chin-up, keep your grip closer than shoulder length. Keep your torso straight while sticking your chest out. As you breathe, pull yourself up until your chin is just slightly higher than the bar.
• Deadlift
  This olympic lift isn’t just for weightlifters. With proper form, the deadlift has near unlimited potential and is the easiest way for beginners to gain strength quickly. Unfortunately, most people do the deadlift improper form, so make sure you have an expert or more experienced lifter to instruct you. Stand with feet at hip-width, shins an inch away from the barbell. Grab the bar just outside of your knees (you can use an alternating grip if lifting heavy weight). Keep your back straight, chest high, and abs flexed. Now lift, driving with the middle of your foot.

During the ReSync Method demonstration, Samir attests to Dr. Ian Smith’s strength, who in turn approves of its efficacy by exclaiming “wow!”.

Ian K. Smith, M.D. is the #1 New York Times bestselling author of SUPER SHRED, SHRED, THE 4 DAY DIET, THE FAT SMASH DIET and EXTREME FAT SMASH DIET among 7 other books including, SHRED Diet Cookbook, EAT, Happy, and The Blackbird Papers. He is a former co-host of Emmy-winning “The Doctors” TV show, a medical contributor to “The Rachael Ray Show” and host of the nationally syndicated radio show HealthWatch. He is frequently on national television shows, and is a contributing writer to countless publications including Time, Men’s Health, Newsweek, etc.

John Beeden, 53
Sport: Rowing
Accomplishment: First to Row Solo Across the Pacific Ocean

• John Beeden, 53, became the first person to row solo across the Pacific Ocean from North America.
• The British man departed from San Francisco on June 1, 2015 and arrived in Australia on December 27, a 209 day journey.
• He rowed an average of 15 hours a day for a total of 7,400 nautical miles. Resupply boats would drop food off for him when his supply ran low.
• Beeden endured all the dangers of the open ocean. He was stalked by sharks, almost overturned by a whale, and battered by storms. At times his boat was pushed back hundreds of miles by the wind, lengthening his journey and providing extra physical and mental challenge.
• Beeden has also rowed across the Atlantic Ocean.

Maryana Naumova, 16
Sport: Powerlifting
Accomplishment: Bench-pressed 330lbs

• 2015 was another record-shattering year for powerlifting prodigy Maryana Naumova. The Moscow teen holds over 18 world records in weightlifting.
• This March, Maryana Naumova bench-pressed 330 pounds at the Arnold Classic Tournament, the girls’ world record. 330lbs not only gives her the record for strongest girl ever, but puts her in an elite echelon that even few adult men ever reach.
• The “princess of the barbell” has drawn admiration for her weightlifting and criticism for her political activity; she has visited controversial locales such as Syria, North Korea, and Eastern Ukraine.

James Lawrence, 39
Sport: Triathlon
Accomplishment: Completed 50 Ironmans in 50 days

• An Ironman is a triathlon consisting of a 2.4 mile swim, followed by a 112-mile bike ride, followed by a marathon.
• James Lawrence did an Ironman every day for 50 straight days. He started in Hawaii, moved on to Alaska, then preformed one in each of the contiguous 48 states.
• Ate 4000-6000 calories a day while training and 8,000 calories a day while performing the marathon.
• Lawrence preformed this extreme display of fitness to raise awareness about childhood obesity. Lawrence said “the reason we’re obese is because not many people are preparing food anymore. We’re in a society of fast-paced, instant-gratification attitudes, so a lot of people aren’t taking the time to do home-cooked meals anymore.”

George Hood, 57
Sport: Fitness
Accomplishment: Held a plank for 5 hours and 15 minutes 

• Former Marine and DEA agent George Hood shattered the world record for the longest hold in an abdominal plank position.
• Most workouts call for one minute planks, but Hood stayed in a plank position for a total of five hours 15 minutes and 15 seconds.
• The former record was held by Beijing police officer Mao Weidong. In 2014 Weidong held a plank for four hours and 16 minutes.

Nik Wallenda, 36
Sport: Acrobatics
Accomplishment: Walked across the spinning Orlando Eye

• The acrobatic daredevil Nik Wallenda walked at dizzying heights across the spinning Orlando Eye.
• Using his practice well-honed sense of balance and abdominal strength, Wallenda preformed this dizzying walk.
• Wallenda has also walked across a 1,800 ft. tight rope stretched across Niagara falls.

Tommy Caldwell, 36 and Kevin Jorgeson, 30
Sport: Free-climbing
Accomplishment: First-ever to climb the difficult Dawn Wall  

• The two rock climbers scaled the 3,000 foot face of El Capitan in the Yosemite Valley. The Dawn Wall is widely acknowledged to be the most difficult climb in all of rock climbing.
• The duo took 19 days to finish the gravity-defying task. Without any special equipment, they had to rely on only their hands and feet to scale the nearly blank mountain face.
• Food had to be brought up to the climbers on ropes, and they slept in tents hanging vertically off the cliff of the mountain.
• “I seriously doubt if this project could be completed alone. It’s such a huge undertaking. And it’s so easy to get crushed under that weight,” Jorgeson said. “But when you have a partner, it changes everything.”

Jessica Ennis-Hill, 29
Sport: Heptathlon
Accomplishment: Won world title just one year after giving birth 

• A women’s heptathlon consists of seven events: 100 meters hurdles, high jump, shot put, 200 meters, long jump, javelin throw, 800 meters. The first four events are preformed on day one, the remaining three on day two.
• Ennis-Hill, a 2012 Olympic Champion, won the 2015 Women’s Championship after giving birth just one year ago.
• Not only did Ennis-Hill win the gold, but she amassed an impressive 6,669 points, leaving the second place finisher more than 115 points behind.
• “Only a handful of women have celebrated a world title after giving birth, and the majority of those have come in endurance races, where pregnancy may confer some benefits. But in the heptathlon? Never. In fact many sport scientists I spoke to after Ennis-Hill announced she was pregnant last year privately doubted that it could be done.”

Simone Biles, 18
Sport: Gymnastics
Accomplishment: First woman to win three gold medals, back to back, in the all around portion of the Gymnastics Championships 

• The young gymnast cleaned up at the 2015 Gymnastics Championships in Glasgow. Her gold medal wins at the competition moved her total count to 10.
• Her floor routine, balance beam performance, and pole vault  left the audience stunned as Biles flawlessly executed difficult flips at dizzying speeds.
• Fans are anticipating a huge performance from Simone Biles at this year’s Olympic games in Brazil.

Hidekichi Miyazaki, 105
Sport: Sprinting
Accomplishment: Oldest competitive runner

• Miyazaki entered the Guinness Book of World records as the fast man in the world in the over-105 age group, after sprinting a 100m dash in 42.22 seconds. The centenarian claims that he has scored even better times in practice.
• The elderly Japanese man took up running at 90. He attributes his longevity and high fitness levels to daily exercise and eating in moderation.
• “I can’t think about retiring,” said Miyazaki, who will compete in the Japanese masters championships next month. “I have to continue for a few more years, to show my gratitude to my fans.”

Anders Fannemel, 24
Sport: Ski Jumping
Accomplishment: Longest ski jump ever 

• The Norwegian ski jumper shattered the world record for longest-ever ski jump on February 15, 2015. He sailed an amazing 251 meters (825 feet) through the air.

1. Drink more water. Water is good for your skin and body! Check out our article on why you should drink more water.

2. Eat more vegetables. Our body needs the nutrients from vegetables. Eat the dark leafy greens and vibrant red and purple vegetables. Those are the ones that provide the most nutrients for our body.

3. Get enough sleep. Sleep is critical for functioning. Lack of sleep affects all aspect of our lives.

4. Get out in nature. Get away from the computer screen and get out and explore different areas of the city you live in. You never know, you could stumble upon something beautiful.

5. Cut out the junk food. Stop putting junk food in your body. It’s called junk food for a reason. Having good health starts from the inside. What you put inside your body will reflect on the outside. It all starts from within.

6. Get some exercise. Aim for 30 minutes of exercise a day. You don’t have to exercise all at once if your schedule is too busy, but doing 10 minutes of exercise three times a day will still allow you to achieve your goal. And if you’re short on time, try this 1-minute workout!

7. Get a checkup!  Don’t wait until you are sick to go to the doctor. You should be going to the doctor at least once a year for an annual physical. You need to make sure your body is in tip-top shape and everything is working the way that it should be.

8. Green your routine. Chemicals are a part of our lives. Try to cut out some of these toxins and switch to more natural items.

9. Volunteer. Give your time to volunteer for something good. We spend too much of our time on things that are not as important. By volunteering your time to a good cause you can make sure that time is not wasted.

10. Get real. Don’t live in denial. Realize your bad habits or bad things that may be driving you down. Get rid of those. You can’t succeed if you let negative things get in your way. Face them head on and work towards fixing them.

11. Have some fun. Life isn’t meant to be all serious. Get out and have some fun!

12. Stop being so hard on yourself. No one is perfect and humans make mistakes. Go easy on yourself and don’t get so disappointed when things don’t go your way.

13. Stretch yourself. Spend a few minutes a day in the morning or whenever to just stretch. Stretching can help release built-up tension during the day and can improve your flexibility.

14. Skip the soda. There’s no nutritional value in soda at all. It’s better to skip the soda completely than drink it. Read our article on why you should quit drinking soda.

15. Practice gratitude. Be thankful for what you have in life. Appreciate everything. Remind yourself on your worst days of great things you have to be thankful for!

Information gathered from Huffington Post.

• Stretch: Stretch for 5-10 minutes before your warm-up, then again after your run. This also helps prevent injury.

• Start slow… Then pick up the pace as you get warmer. This is a technique used by many elite runners and endurance athletes.

• Eat more often: Smaller meals at frequent intervals are better for your health. Many people don’t eat enough to support their running habit- and 5-6 small, nutritionally balanced meals a day is healthier than 3 large meals.

• Weight training: Specifically training the quads and core will benefit runners most. The quadriceps are key to lifting your legs off the ground. Here’s a little exercise that can help, and be done at your desk. Put one ankle over the other, then lift and straighten the lower leg 10 times. Do several sets. You’ll feel it just above the knee and it will help with running.

• Take shorter strides: This will make running feel easier. A new study also suggests that this technique can make you run faster and longer. If you shorten your stride when you race, you can increase your sub-maximal speed and maintain it for a longer period of time- which means that you can run longer and farther.

• Practice Correct Breathing: Most runners follow a 2-2 breathing pattern: two steps while breathing in, then 2 steps while breathing out. You can also try 3-2 breathing.  3 steps while breathing in, then out for 2 steps. Trail and error is best in figuring out which works best for you.

• Follow the 10% rule: Only increase your distance by 10% each week. If you increase your speed quickly you are really prone to an injury. There have been multiple studies done proving that you are less prone to injury if you are only increasing your mileage by 10% each week.

• Get the right shoes: This is so important. Go to a running store for your shoes, where they can guide you to the best fit based on arch, and your individual stride. They’re professionals who can point you in the right direction, plus you can try on several brands to see how each feels.

In the following infographic from Huffington Post, read about the immediate, short-term, and lifelong benefits of practicing yoga regularly. If you don’t already do this activity, it may be worth trying as a new exercise this year!

The dumbbell front squat targets the glutes, quads, hamstrings and core, so you get all the benefits of lower body functional strength, including abs.

To start, stand with your feet hip-width apart and hold the dumbbells as they rest on your shoulders. To begin the squat portion of the exercise, push your hips back and squat down until your thighs are parallel to the floor. Keep your chest up, shoulders back and elbows high on the squat. Make sure you sit on your heels, not your toes, in the squat. Hold that position for 3 seconds, then stand back up tall. Repeat for three sets of 8. Increase the weight after a few weeks of consistent exercise.

A team of researchers in Scotland and England conducted a study to find out how exercise temperatures affect one’s post-workout appetite. What they found might make you rethink where you opt to workout this winter.

During the first test, participants worked out on a treadmill in a room that was 68 degrees. The same workout was then done in a room that was 46 degrees. After each workout, a blood sample was taken to measure appetite hormones, and a buffet was offered to each of them. Researchers noted what foods the participants chose to eat after the workouts, and found a significant trend in consumption of more calories and carbohydrates after working out in the cold temperatures. The blood samples after the cold workout also showed higher levels of ghrelin, a hormone that triggers hunger, compared to the warmer temperature workout.

The participants were more hungry after working out in the cold, but they had not burned any more calories than when they exercised in warmer temperatures. The reason is because in cold temperatures, blood does not have to circulate to release excess heat, since it is keeping the body warm. Instead, it circulates through the body and distributes biochemicals from the stomach and other organs, which prompts the release of ghrelin. Thus, working out in the cold may actually trigger an urge to reach for a cupcake after an exercise bout, which contradicts your intentions.

So this winter, if you’re trying to maintain a healthy diet without overeating, try to choose exercise activities that you can do indoors. After all, a jog in 40-degree weather isn’t exactly the most pleasant environment anyway.

Read more on the study at New York Times Health.

The study conducted by researchers at McMaster University in Ontario followed 14 sedentary and overweight participants as they did a short interval training program on a stationary bike. The program consisted of a two-minute warmup followed by three 20-second high-intensity bursts of exercise, in which they pedaled as fast and hard as they could. After each 20-second burst, participants pedaled slow and easy for two minutes. A three-minute cool down period was added at the end, for a total of 10 minutes on the bike.

After six weeks, researchers found that the participants showed improved endurance capacity, healthier blood pressure and improved blood sugar levels. So if you’re short on time, all you need is 10 minutes during the day and one full minute of hard work! You can even apply this exercise principle to anything, not just a bike. Run the stairs, run in place, or run in your neighborhood. All it takes is three 20-second bursts!

Information gathered from New York Times.

At the Start

• Keep your feet pointed straight ahead.
• Look forward and keep your head parallel to the ground—imagine balancing a plate on it.
• Bend your arms to angles of 90 degrees or less.
• Lean forward from your ankles; don’t bend from your waist.
• Keep your knees soft.

In Midair

• Don’t swing your hips from side to side. (You’re not salsa dancing! )
• Swing your arms straight back and forth but don’t cross your body’s central line.
• Keep your shoulders back and relaxed.
• Think of bending your knees and flexing your ankles to form 90-degree angles.

Back on the Ground

• Shorten your stride. (Your feet should land underneath your hips.)
• Speed up your cadence. (Count how many times one foot hits the ground; aim for 85 to 90 times per minute.)
• Land on the middle of your foot, not your heel.
• After your foot hits the ground, think about squeezing your glutes as you pull your leg back.

Sneaking cardio into daily life can save time and improve fitness, sometimes on par with the benefits of a scheduled sweat session. And more time getting moving in our daily lives means less time sitting, which can lower the risk for heart disease, diabetes, obesity, and early death. While intense exercise is good for us, it doesn’t completely erase the effects of a sedentary lifestyle, so making an effort to get moving throughout the day can have some serious long-term benefits.

So how much cardio is enough, and what are some ways to fit it in? The Center for Disease Control (CDC) recommends 150 minutes per week of moderate aerobic exercise, plus two days per week of strength training.

If it’s 30 continuous minutes of activity or three 10-minute sessions, we’ve got 13 simple ways to get more active for even the busiest person, whether at home, work, or play [5].

(Keep in mind calories burned varies depending on age, build, gender, and weight.)

AT THE OFFICE

1. Be a stair master: But consider taking them one at a time, not two. Researchers found that while the rate of caloric expenditure is higher when taking two at a time, the burn over an entire flight is more when taking one at a time. In one study, participants climbed a 15-meter stairway five times a day with an average of 302 calories burned per week using one step and 266 calories per week using the double step.

2. Walk and talk: Make like the West Wing and hold walking meetings. While moderate walking uses almost two-and-a-half times the energy of sitting in a meeting, mobile meetings can also strengthen work relationships, improve health, and boost creativity.

3. Please stand up: Think of your ring tone as an alarm to get up out of the chair. Throw in a few bodyweight exercises before sitting back down (and check outthis list for some great ideas).

4. Hydrate often: Getting lots of H2O means more trips to the bathroom (drinking water might also help ramp up metabolism). Pick a bathroom on a different floor, and visit it often.

ON THE GO

5. No more lazy layovers: Stuck in the airport because of a delayed flight? Don’t just sit there. Do terminal laps — but skip the moving sidewalks!

6. Ditch the drive: Bike or walk to work instead. In addition to adding stress, commuting via public transportation or car can rack up sitting time and lead to weight gain. Just make sure to follow some basic safety precautions and rules of the road!

CHORES GALORE

7. Clean machine: Chores — they have to get done, so why not make them into a workout? Vacuuming can burn about 75 calories per half-hour, while washing the car uses more than double that.

8. Made in the shade: While running errands, park in the shadiest spot, not the closest, to log more steps and keep the car cool.

9. Take a lap (or three!): Browsing the perimeter of a grocery store can do more than just promote healthy food choices. Take a couple of laps to compare prices and rack up some steps! Pushing a cart around the grocery store uses 105 to 155 calories in a half-hour. Bonus points for lugging home the groceries.

WEEKEND FUN

10. Hit the dance floor: Shake it to your favorite beat (but we’re not talking Taylor Swift). Just 30 minutes — or about seven or eight songs — of fast dancing can use up 180 to 266 calories.

11. Take an active date: Challenge your date to a game of tennis. In addition to burning 210 to 311 calories in 30 minutes, tennis may improve bone health, reduce risk for cardiovascular disease, and lower body fat [9]. Looking for more options to give dates a fitness twist? We’ve got plenty of ideas for any season.

12. “Shopping is my cardio”: Words of wisdom from Carrie Bradshaw. Enough said. (Except that a two-hour shopping expedition uses almost 300 calories, or 75 per half-hour.)

13. Game night: So-called “exergames” — such as on the Kinect or Wii Fit Plus (which we wrote about here)— have been shown to increase energy expenditure up to three times more than just sitting. But while these games are better than parking on the couch, energy burn can vary quite a bit depending on the game.

THE TAKEAWAY

Exercise doesn’t have to be done at the gym, on a track, or even in workout clothes. Little bits of exercise throughout the day can add up — just get creative! Pair some of these sneaky cardio boosters with unexpected strength training to vary the routine and meet the weekly recommendations for exercise.

Originally published on The Greatist