Winter can cool even the toughest fitness enthusiasts.
During the summer, working out can be as simple and fun as going to the park or going hiking or a long bike ride for some volleyball. Cold and wet weather removes many options and brings all the extra challenges of an epidemic this season.
So how do you stay motivated and fit through the long winter slog?
Here are five ways to stay active in the winter:
1. Stay out
Winter doesn’t mean the fun outside and the end of the game. Cold-weather sports can be the main calorie burners. Stop hibernating on your sofa and plan to go:
Hiking through the snow.
Just stay safe! Bundle up and make sure to stay dry. Warming up is also important when your muscles are literally cold.
2. Be social
Studies have shown that working with a friend is good for your health at any age. It helps to increase both accountability and intensity.
Take a zoom workout class together! See if old choices are gone online, or try something new from the privacy of your own home This is your chance to experiment with yoga / dance / kickboxing / HIIT / crossfit – whatever the craze for fitness has piqued your interest.
There are also fitness apps that allow you to check in with friends, share your struggles or achievements, and support each other as you work toward your goals.
3. Be competitive
Sometimes, runners or cyclists take extra push from a friend or “enemy”. If this sounds like you, the designers behind the social fitness app Strava remember you.
Strava lets you “run” others – record your time on a given route and beat them against others who do the same workout at different times.
If you are not a racer but benefit from a little gamification, try Fitocracy. The app lets you raise levels, earn badges, and unlock new workouts.
You can push yourself by choosing milestones and reward yourself when you hit them. Before and after buying a new fitness toy can help inspire you.
4. Be creative
Variety is important, so change those workouts to keep both mind and body engaged.
There are funny stories you can do in training. Popular zombies, run! Zombie-apocalypse will turn your race around the city or treadmill session into a survival story. Other apps have followed its success and will present new stories to heal you.
Or try Bitzim. The app will turn any treadmill / elliptical / stationary bike into a trek across the most beautiful terrain in the world. To make it more realistic, add some inclination to your machine.
5. Be prepared
Set yourself up for success with inspirational strategies. Wear your work clothes immediately after work, turn up the heat for morning yoga, or pump your blood with the right song for your alarm.
Check back regularly for more fun ideas and tips so you can go all winter long. We’ve got gear and knowledgeable staff to help you meet your goals.
You’ve probably heard of HIIT (High-Intensity Interval Training) training, but have you ever heard of LISS? LISS is a fitness acronym that stands for low-intensity steady state training. Basically, LISS is everything that is not HIIT.
While some may not enjoy HIIT workouts, they may find all the fun in LISS workouts. Low intensity steady state exercises offer the same benefits as high intensity. Let’s take a look at the benefits of low intensity exercise.
What is low-intensity steady state training?
LISS exercises always refer to low intensity and impact activity. The goal here is to maintain a heart rate of 50 to 65 percent of your maximum heart rate. It usually refers to gentle and sweet forms of exercise such as swimming, biking, walking, jogging or running.
LISS vs. HIIT workout?
The main differences between these two forms of exercise training are in the intensity level and the heart rate goals. Low-intensity steady state training is always related to exercise activities that have low levels of intensity, while the goal is to maintain a heart rate of about 50 to 65 percent of your maximum heart rate.
High-intensity interval training (HIIT), on the other hand, is the complete opposite. In HIIT training, the desired result is to participate in a higher intensity activity that pushes your heart rate to a maximum of about 80 to 95 percent of your heart rate.
To learn more about the differences between LISS and HIIT, This article Takes a deep dive.
Why try LISS training?
Like any other type of exercise, it is important to focus on the exercise routine that will help you achieve your personal fitness goals. Some people may prefer high-intensity activities that really increase their heart rate, while others may choose exercises that involve less stress and intensity while maintaining a lower heart rate.
While HIIT training is great for those looking for fast calorie-burning exercises, LISS training is great for those who want to be active slowly without putting too much pressure on their body. LISS is an excellent form of exercise for those who recover from injury, want to prevent injury or who prefer a little slower and more gentle exercise. Great for improving blood flow and even occasionally reducing stress, a low intensity exercise is perfect for doing extra exercise without putting too much pressure.
LISS training can also be beneficial at any fitness level. Whether you are looking for LISS training for beginners or professionals, there are many LISS exercises, suitable for every routine.
LISS Exercise Training Facilities
We like LISS training because it is gentle but effective. This type of exercise is a special choice for those who want to reduce stress and increase their happy hormones like serotonin and endorphins.
Walking, for example, is a very popular form of LISS exercise where you can really notice all these benefits. Walking is an easy way to pump your blood, increase your endorphins and protect your heart health. Have you ever noticed after a walk that you actually feel Happy? That is LISS training in the workplace.
Here are some other benefits of low-intensity steady-state exercise that we like:
Everyone can do it
LISS is an excellent choice for any fitness level. Whether you are a beginner or a gym rat, this type of low-intensity training is beneficial for all people. There are plenty of options for LISS cardio exercises, so you can find the perfect one of your choice, from walking and swimming to body weight resistance training.
Low-intensity = fast recovery time
Low-intensity exercises usually have a lower risk of injury. This is good news for those who are currently recovering from injury or who want to reduce their risk of injury as much as possible. High Intensity Workout (HIIT), on the other hand, carries a higher risk of injury, so LISS makes it easier for your body to recover quickly from your workout.
Low-intensity exercise helps build stamina, enabling you to engage more fully in daily activities. In addition, stamina builds a strong foundation that can help you train for more intense exercise down the road.
LISS exercise helps your body use the fat stores it already has for fuel and energy, which helps reduce fat. It can help you maintain a healthy weight and increase your overall muscle tone and mass.
As always, before starting any type of workout, be sure to warm up and stretch before hand. The benefits of warming up before a workout include promoting blood flow, encouraging faster muscle recovery, preventing injury, and more.
So if the LISS workout looks like you’re exercising, consider adding it to your workout routine. Don’t be afraid to include body weight strength training, an intense cardio workout, and other exercises gradually to gradually increase your fitness level.
Whether you’re going for a walk, taking a casual swim or trying something a little more intense, we’re here for you. And remember, a good circular fitness routine is always a good thing so don’t be afraid to try both HIIT and LISS exercise training. If you need a place to try all these new types of exercises, stop Your local ChuzeWe look forward to seeing you soon!
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How female hormones affect weight loss and fat storage
If you try every possible diet under the sun and still can’t lose weight, it can be much more than eye contact. When people talk about weight loss, discussions often revolve around diet, eating schedule, workout, drinking plenty of water, good sleep, aging, or just general genetics.
For most women, weight loss occurs naturally through a healthy, balanced diet and regular exercise. But for a small percentage of women, the ability to lose weight and keep it off may be hampered by a very important part of the puzzle that has become more visible in recent years – the female hormone.
What are hormones?
Hormones are chemical messengers that are secreted directly into the bloodstream by the endocrine glands. Hormones regulate the way the body’s cells and organs work. They are responsible for almost all the major functions performed by your body, including:
Turning food into energy
Growth and development
When your body does not make the right amount of hormones, imbalances can lead to problems like high blood pressure, lack of sleep, mood, fatigue and weight gain.
But before we turn hormones into the evil villains in the story, let’s do a quick fact-check on hormonal weight loss / growth.
Why hormones are not always bad boys
According to endocrinologist Dr. Joshua Thaler, although many hormones are involved in body weight control, some hormones directly cause a person to lose or gain weight. It is often a health condition that results in hormonal imbalances that can lead to significant weight gain or loss.
Specific hormone levels also change with age and this can sometimes lead to weight gain. For most people who are overweight, however, hormones are not the main cause.
The link between female hormones and weight gain
মানবThe female human body produces more than 200 hormones, but only a few of these hormones pose a challenge to women’s weight control. Let’s take a closer look at some of the most important.
Insulin is a hormone produced by the pancreas. It helps you convert the food you eat directly into energy sugar used for energy or later stored when you need it. Insulin is also responsible for the way your body stores and retains fat.
When you don’t have enough insulin in your body, your sugar levels may rise, eventually leading to diabetes. One protocol for treating diabetes is insulin therapy, which can lead to weight gain. If you have a condition called hyperinsulinmia, where you have high insulin levels, it can cause obesity.
What can you do
Since insulin is caused by excess sugar, it is very important to eat healthy foods without extra calories. A low carb diet has been found to be beneficial for balancing insulin levels. When adding good quality protein, work to reduce sugar or cut it completely.
Leptin is a hormone that signals to your body that it is full, so you can stop eating. When leptin is not working properly in your body, you do not get the signal that it tells you when you are hungry.
Women who are overweight have high levels of leptin in their blood. Sometimes genetics can cause your leptin imbalance. However, it can also be caused by inflammation, which most people can manage through a healthy diet and lifestyle changes.
What can you do
In general, following good eating habits, exercise and lifestyle habits can help relieve any inflammation that may contribute to high leptin levels. Eliminate processed foods and sugar, as these can cause inflammation in your body. Eat a protein-rich diet and supplement with omega-3 fatty acid-rich foods such as salmon and sardines. Aim for regular exercise, adequate sleep and adequate water intake.
Ghrelin works differently from leptin in that it tells you that you need food because your stomach is empty. Gherlin also affects how energetic you feel. If you feel lazy, you will not be motivated to exercise or follow a healthy diet – or change any kind of healthy lifestyle. In this sense, Gherlin can be associated with Bulg’s well-known war.
When you sleep, more ghrelin is released so that you wake up feeling hungry. And that’s not a bad thing. This means that your body is working exactly the way it is.
What can you do
The same things are effective for gherlin for maintaining leptin balance. But good diet, exercise, and living habits are just common sense protocols for living long, healthy, and productive lives. Avoid processed foods and sugar. Aim to eat fresh, healthy foods as part of your daily diet.
Cortisol, also known as “stress hormone”, is produced by the adrenal glands. It helps to break down proteins to produce more energy. Cortisol is often released in response to stressful situations such as daily stress from physical injury or work, relationships and other lifestyle triggers. It can also be released during certain forms of exercise, such as weight lifting or cardio workouts.
Cortisol release, when needed, is an essential part of our body’s fight-or-flight response. But when your cortisol levels rise over a long period of time, it can increase your insulin levels. It makes you want to eat more sugary foods.
High cortisol can also disrupt your immune system and the way your body produces other hormones. You may even start to see more fat around your waist and lower abdomen.
What can you do
In addition to maintaining a healthy lifestyle, it is important to manage your stress levels to maintain cortisol balance. Engage in activities that make you happy and rejuvenate, which means hobbies, body massages, or learning something new. Build healthy, positive relationships.
In addition, avoid caffeine at night and aim to get good quality sleep.
Thyroid hormones are produced by the thyroid gland located in the lower part of the front of your neck. These hormones are responsible for many important functions of your body, including controlling your heart and metabolic rate.
When your thyroid hormones are out of balance, there can be an unexplained change in your weight where you either lose too much weight or lose too much. Hypothyroidism is a common condition where your body does not have enough thyroid hormone. It can make you feel tired, lazy and tired.
Hypothyroidism is relatively common in women over the age of 60, and as it disrupts your mood and menstrual cycle, it can often be mistaken for menopause. The exact cause can be determined by consulting and examining a doctor.
If you have too much thyroid hormone you need, you may lose an unusual amount of weight, a condition called hyperthyroidism. Hyperthyroidism can make you feel irritable, anxious, and have difficulty sleeping.
What can you do
Consult a physician who can advise you on the right treatment for your condition. Interventions in the form of medications or sometimes surgery may be required. Early detection can help in successful management.
Testosterone and estrogen
The hormone testosterone is just as important for women as it is for men. Testosterone regulates sexual function and metabolism, promotes bone density and follicle growth, and synthesizes proteins to build muscle. When your testosterone levels drop, your energy levels and metabolic rate may also decrease, leading to weight gain. Testosterone levels can also drop due to stress and aging.
Estrogen is a female sex hormone that not only develops your secondary sex characteristics – it also affects how you use sugar for energy. It affects bone health, memory and cognition. At the stage of perimenopause in a woman’s life, estrogen levels may begin to decrease, and you can often see this result in weight gain.
What can you do
Loss of testosterone and estrogen with age is a normal part of aging. You can choose hormone replacement therapy – consult your doctor for alternatives. Try to include weight lifting or strength training in your exercise program to counteract the adverse effects of aging.
While it is true that hormones play a major role in women gaining or losing weight, imbalance is probably not the culprit for the extra pounds as you get older. However, treating anything is usually as easy as changing your diet and exercise. Maintaining a healthy, active lifestyle is really the key to staying fit for life.
Exercise of the week: Bear position from the thoracic bridge
Written on April 5, 2022 at 7:28 pm, Eric Cressy
Today’s guest post comes from Crazy Sports Performance – Florida Coach and Internship Coordinator, Andrew Lacy.
The Bear Position to Thoracic Bridge is a new mobility exercise we have been using lately to increase the mobility of the thoracic spine, shoulders and hips.
Unlike many other thoracic mobility exercises, the Bear Position to Thoracic Bridge actively stretches your biceps and pecs in a closed chain manner.
In addition to creating length in the biceps and pecs, the athlete will also work on frontal extensions, maneuver extension, and shoulder extension, which can help you restore the internal rotation of the shoulder.
Here are some important tips to help you properly position a bear on the thoracic bridge:
1. Actively push your feet and arms / hands away from the ground. When pushing away from the ground, make a cork-screw feel with your hand so that your shoulder does not move forward.
2. When extending your buttocks, maintain a straight line from your shoulders to your knees. This will help prevent extra extensions from your lower back and put all the pressure on your buttocks!
3. Your legs and thighs should be parallel to each other.
This exercise is usually used as a warm-up, mobility exercise or filler. We used it for 2-3 sets for 5-8 repetitions. We also hold the position of the thoracic bridge for breathing.
Note from EC: If you want to know more about how I evaluate, program and train at the shoulder joint, be sure to check out my popular resource, Stiff shoulder solution. It’s selling for $ 40 off at midnight this Sunday; Just enter the APRIL22 coupon code at www.SturdyShoulders.com.
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Gravity is a concept that is often overlooked in everyday life. However, when you think about it, gravity is something that the human body constantly endures. Perhaps because it is a constant force on our body, we often do not notice the effect of gravity on us – until our body begins to ache. Gravity constantly pulls your skeletal structure, muscles and everything in the middle towards the earth, keeping you grounded.
For the most part, our bodies have evolved physically to accommodate the effects of gravity. This is one of the reasons why our muscles wrap around our bones. The muscles act as stabilizers to hold the bone structure in place, instead of collapsing on top of each other and contracting downwards due to gravity.
However, with age, our body gradually loses muscle mass and bone density. And doing a desk job takes a physical toll on our bodies, because we are not moving and working our muscles to keep them strong and supportive. If we do not work to maintain the physical well-being of our body, then we begin to feel the effects of gravity in the form of pain and suffering. Ultimately, it affects our quality of life.
This is why foundation exercise training and learning about these basics is important.
What is foundation training?
Foundation training is a gravity-based strength-training exercise Which focuses on the interconnection of muscle structures to promote a functional and healthy body. As explained in its title, foundation training builds a strong foundation for your whole body to work. Working on individual muscles, it allows each muscle to work together with the rest of your body. In short, when you are practicing foundation training, you are working to maintain the balance of all the muscle groups that allow you to move more efficiently now and with your age. From We know that fall is the main cause of injuries to seniorsIt is essential to build core strength as soon as possible to maintain stability and balance in the long run.
The importance of foundation training
As mentioned above, foundation training is important because it fights the long-term effects of gravity on the body, especially the spinal cord and surrounding core muscles, which support posture and movement.
No, it’s not just the six-pack that some of us wanted. The core muscles exist in your shoulders and extend through your mid-body until you hit your pelvis – these are the muscles that surround your core. They connect to the spine, the basic structure that holds, creates, and connects your limbs, internal organs, muscles, respiratory system, and nervous system মনে think of them as your trunk. Your core is what holds you straight, allows you to twist and rotate, and incorporates the muscles in your front and back.
The importance of basic strength training is that it helps your body resist compression, injury and pain and allows your body to maintain its strength and overall health in the long run – which is what we all do.
How to incorporate foundation training into your workout routine
Applying foundation training to your workout routine doesn’t require huge changes to what you’ve already planned. Add it at the beginning or end of your workout to make sure you are effectively strengthening your body’s core.
Since foundation training exercises focus on gravity, very few tools are required – they use gravity instead as a source of weight resistance. The most common movement used is the hinge, which means you are tied to the buttocks to complete the movement. This speed helps us to bend and lift things and be able to build and improve functional movements in our body.
If you are looking for guidance on where to start your training program, This article is a great resourceAnd if you need a visual, This one is great for you. We also encourage you Visit your local Choice Fitness Center Additional resources and access to state-of-the-art fitness equipment will help you achieve your goals efficiently, effectively and safely.
Most men think they understand the rules of weight loss, diet and exercise – but they often do not understand the complex relationship between hormones and weight gain.
Here, we are going to discuss how these chemical messengers can affect men’s health, weight and body. We will advise men on how their hormones can work with them to support their weight loss efforts and health without compromising their fitness goals.
What are hormones?
Hormones are Chemical messenger In the blood, which travels to tissues and organs and regulates the basic functions and processes of the body. According to Johns Hopkins Medical SchoolHormones regulate essential functions such as:
Blood sugar levels, as well as glucose, protein and fat metabolism
Sex drive and fertility
Growth and development
Red blood cell production
Healthy hormone levels are essential for general well-being. There is a natural cycle of hormone production and hormones can also be affected by the environment. Hormones affect how the body gains and stores weight and men should know that they can take active steps to change their hormone levels so that they want to see.
Important hormones and ways to boost them
There are some very important hormones that affect weight and muscle mass and men can keep them at healthy levels.
Oxytocin helps men remove sperm and make women’s breast milk, but it is better known as the “love hormone”. Oxytocin is responsible for the warmth that people feel in the early stages of a relationship (among other moments). This is one of the so-called “three.” Happy hormones“Including dopamine and serotonin, responsible for pleasurable feelings – as well as, equally important, for emotional stability.
There are many ways to increase oxytocin (for example, meditating, hugging a partner and doing something usually pleasurable). Yoga is a great way to increase the levels of these feeling-good chemicals. Men who feel better while exercising can continue exercising, which can lead to more weight loss and help them establish a healthier routine. So a possession Yoga mat And increase your oxytocin!
Exercise also increases dopamine. Includes some great dopamine boosters Running treadmill And Cycling.
CortisolThe body’s main stress hormone. At the right level, it is important for the overall functioning of the body, but chronic stress can lead to an excess of cortisol and send your body into overdrive. Problems Associated with excessive cortisol:
Anxiety and depression
For a healthy, physically fit body, it is also important to take care of the mind, because anxious and depressed men are more likely to neglect their physical health. Although it is physically stressful, Exercise is important for lowering cortisol levels And to improve one’s overall condition.
Aerobic exercise lowers cortisol (and adrenaline). This is especially important because excess cortisol is associated with visceral fat – fat around the abdomen, which is considered particularly deadly and difficult to transfer. According to American Institute of Stress, “Apple-shaped people are more susceptible to diseases like diabetes, certain cancers and heart attacks” than pear-shaped people. Belly fat can also create a vicious cycle, as having too much belly fat increases cortisol storage in the body (and so on). The best way to limit cortisol is to get proper sleep, nutrition, enjoyable activities – and reduce stress through exercise.
All Exercises Beneficial for Cortisol Reduction: Elliptical machine Provide an excellent cardio workout which is also challenging. Weightlifting Can be meditative, and can defeat cortisol in two ways: exercise and relaxation.
Weightlifting Also increase muscle mass, which has its own Chemical and anti-inflammatory benefits Body: More muscle helps men to process insulin better in their body and enhances their defense against abdominal fat deposits. Paying special attention to the core when trying to improve overall hormonal health is not as important as whole body exercise. Exercise involved TRX Hormones can provide the full-body workout needed for health, helping you use resistance to build energy.
Ghrelin, an appetite hormone, can make men want to overeat when they are out of hunger. Overeating makes weight loss difficult to maintain. Fortunately, there are natural ways to control ghrelin, including exercise. Studies have shown, The funny thing is, that likes aerobic workouts Running treadmill Excess gherlin is particularly good at controlling, which makes men less likely to overeat.
Insulin is produced by the pancreas, and proper levels are important for healthy blood sugar. Patients with diabetes have trouble producing consistent levels.
Eating too much sugar and sitting down are both dangerous for maintaining healthy insulin levels, which leads to hormonal weight gain. Combined with proper nutrition, any exercise will help maintain healthy insulin levels – and not just low-insulin exercise in healthy people, Some research Show that short bursts of high-intensity exercise can help patients with type-2 diabetes make it. Exercise bikes A home can offer a way to craft high intensity workouts.
Lastly, the best preservation for endorphinsClassically associated with exercise, including stretching. Like oxytocin, they make us feel better. (These are considered hormones, although they can also be classified as neuropeptides). Endorphins reduce our pain and are responsible for the classic runner height. That feeling (which everyone gets in the end – sometimes it hits after a run, we promise) is a great inspiration for exercise and weight loss, it means running TreadmillLifting WeightOr try a high intensity interval (HIIT) Workout. Many exercisers wait for a sweaty workout because of the good feeling produced by hormone levels. Endorphins make people feel better about themselves and about life in general, making it easier to continue the work of changing fats.
Endorphins can reduce weight Appetite control. To release some endorphins and stretch after a workout, invest in a great foam roller This is it.
Aging and hormones
As men get older, their hormone levels may change.
Testosterone is a hormone associated with men for sexuality, muscle bulk, heart health and bone strength. Testosterone levels can decrease with age, which can make weight loss difficult (higher testosterone levels are associated with better weight loss ability). The good news is that just as men naturally lose testosterone, they can naturally increase it without the need for supplements.
According to StudyStrength training is a great way to increase testosterone. Weight Strength is the foundation of training, but there are also variations to explore Kettlebell And Weighted vestTo make cardio more challenging and to lose hormonal weight.
With low testosterone levels, it can be difficult for men to gain more muscle mass, but with proper nutrition and strength training, it is still possible. There Yoga postures Testosterone (and low cortisol, which affects the above-mentioned fat stores – but also affects the ability to build muscle). For this reason, yoga is an excellent practice to help men maintain their hormonal balance. Men should not hesitate to get them Mat And grab some simple yoga props Block And Whip.
Another hormone that decreases with age in men is norepinephrine. Norepinephrine is both a stress hormone and a neurotransmitter. Since it is associated with fat loss, norepinephrine is involved in muscle blood flow, heart rate, and blood sugar release. Low levels can lead to depression. Fortunately, exercise May increase norepinephrine levelsCreates a beneficial domino effect – more exercise equals enhanced norepinephrine, which is equivalent to better heart disease and blood sugar control, which makes it easier for men to lose weight and keep it off.
Human body growth hormone
HumanIncreaseHormones, as the name implies, are important for healthy growth of muscles, bones and tissues as well as for metabolism of fats. Its levels may decrease with age and obesity. Exercise restores HGH At a healthy level, especially high intensity exercise. Heavy weight And like explosive exercises plyometric jump Great way to increase HGH.
Hormones, sleep and lifestyle
Some hormones, such as HGH, depend on a combination of activity and rest to properly metabolize. Well, restorative sleep is very important.
Healthy levels of the hormone serotonin can improve sleep and mood, as well as fight depression and improve digestion (both of which have a positive effect on weight loss).
Aerobic exercise is a great way to increase serotonin, including Elliptical trainingSwimming, jogging, Jump ropeAnd Rowing. A good night’s sleep helps the body maintain hormonal balance, maintains brain health and also reduces the overall risk of disease. All of these factors are related to maintaining a healthy weight.
Hormonal disruptors, exercise and weight loss
Unfortunately, many chemicals in the environment can affect our hormones, such as bisphenol A (BPA), a so-called hormone disruptor that is commonly found in cans and plastics. BPA is associated with many negative health effects and can have estrogenic effects – bad for men trying to lose weight and stay healthy.
BPA can be chronic in the body but also comes out inside SweatExercise is a great way to rid the body of this toxic danger (and a good reason to lose fat, because that’s where BPA is stored). With a Home gymWorkouts are easy and flexible, and men can make sure there are a variety of exercises available to them.
Conclusion: Hormones, weight loss and exercise
Scientists are constantly refining their understanding of the complex interplay of hormones and weight gain, but their findings are consistent with recommending exercise as a tonic. Including many home options InstructorExercise can increase men’s feeling-good hormone levels and keep them in good shape for the rest of their lives.
One of the trends I see in the youth sports scene is that the youngest children are compared to their peers. This is a problem for parents who are concerned about the participation of sports monetization programs, coaches responsible for skill identification / development and their children are lagging behind.
I stand a bit differently to talk about this because I was involved in the development of 12 year olds who have finally become professional athletes. And, more importantly, I am the parent of three daughters. The older two, Lydia and Addison, are 7-year-old twins.
The most important lesson you learn as a twin parent is that people will always think it’s ridiculous to say “dual problem” even though it’s incredibly hackneyed. Once you get over it, though, Lesson # 2 is more effective: You should never try to compare your twins to each other.
This was evident even when they were in the womb. When we went to the ultrasound, Lydia was in the front and center; We joked that he pressed his face to the glass. Meanwhile, it will always take a bunch of technicians and a bunch of time to find Addison, who is always “hiding”. On an ultrasound, we could only see under his feet.
When they were born, a brunette with olive skin (Lydia looks like her mother) and a strawberry blonde with a light complexion (Addison waiting for a sunburn, like a father).
Lydia came out screaming and ready to take the world. Addison struggled a bit and needed four days in NICU with oxygen and a feeding tube. Lydia was a timid child and always wanted her mother, and Addison was extremely humble and was usually found in her father’s arms while her mother was holding her sister.
At 18 months, they flip-flop. Lydia became a follower of the rules, and Addison began to give us attitudes. Lydia ate almost everything we put in front of her, yet Addison’s taste buds refused to acknowledge the existence of everything except about five meals.
Lydia walked five months before Addison (who was a little taller / heavier). Addison swam faster than Lydia. Lydia swings the bat with her right hand, and Addison swings her left arm. While Lydia was reading the chapter book, Addison was still working on the word vision. Addison, on the other hand, was richer in mathematics than his sister.
Lydia fast; Addison is even more powerful. Lydia listens attentively and quickly embraces more “training intensive” sports such as tennis, softball and gymnastics. Addison, on the other hand, is a space cadet on the field in a softball game; He is kicking the grass and watching the field next to him. On the contrary, he is in his element with creative ventures like music, art and dance.
I develop athletes to make a living, and I can tell you without hesitation that I have zero idea what games my kids will enjoy next week, let alone a few years from now. Our twins have spent 99% of their lives together since conception and are now completely different, and we have seen their unexpected recurrence to reach this point. We do not predict athletic success. We don’t even predict that kids will enjoy the sport well. You’d be surprised how many professional athletes weren’t child prodigy or even standout high school athletes. Let’s face it – adolescence makes many coaches look smarter than they are!
In other words, the only thing we can control is to enrich their experience in these sports as they participate – and comparisons don’t do that. What works?
First, appreciate the effort put into the results. Delegates – and the fun that comes with working with colleagues – are important. I can’t tell you a single score from one of my minor league games, but I can write a book about a ** hole coach who took matters very seriously. In hindsight, he didn’t really know much about baseball.
Second, celebrate innovation. It excites children, and participating in a variety of sports at an early age provides a rich proprioceptive environment that builds an invaluable athletic foundation on which specific skills can be built later. This wide-ranging athletic foundation includes the variability of the plane of motion, the speed of movement, and the forces involved. Collectively, these exposures teach athletes to distribute pressure across multiple joints and to avoid the injury of overuse in certain sections.
Third, randomized learning exceeds long-term blockchain in acquiring skills. Mix with different drills and fluctuate their order and duration, then integrate them into fun competitions.
Acknowledge the importance of fourth, in-season and off-season periods. These fluctuations in the seasons help to keep kids from getting bored of certain sports, but also provide the benefits of exciting graduation exposure. A 10-year-old throwing a baseball is a terrifying idea beyond 12 months; Some soccer and hoops games are a great way to stay active while developing in different ways.
Fifth, as soon as a child is mature enough for this, add them to a basic strength training program. This will have a “trickle-down” effect on various athletic qualities while reducing their risk of injury. Again, it has to be fun, just like everything else!
In short, don’t compare kids; Instead, appreciate that they are all unique and develop at different rates and in different ways. Youth sports are about developing a passion for sports, enjoying the feelings of the community and building a positive lifelong relationship with exercise.
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Most things are good with friends, and exercise is no exception. In fact, there are several benefits to group exercise:
They can be more inspiring,
They can provide guidance and structure,
And they can be more fun than doing your own thing.
With that in mind, can you think of some fun group workout ideas that you can incorporate into your fitness routine? Well, when it comes to fun group workouts, the list is limited only by your creativity. Whether it’s a team building exercise, a fitness class, or just a group fitness effort, there’s always a group workout to get everyone involved.
From yoga to weightlifting to Tabata workouts for beginners, your options are endless. To help you get an idea of your options, let’s take a look at 9 fun group exercise workouts that will help you find something that suits your tastes and needs.
# 1 Walking with friends
Let’s start with something that everyone should do for themselves, although it is often overlooked. In today’s society, where many of us have sedentary jobs and drive wherever we have to go, it is easy to ignore walking as an essential exercise.
Some of the benefits of a brisk walk include:1
Weight loss – Walking has been shown to help people control their craving for sweets. Walking also burns calories. Burning calories and avoiding those sweet snacks will promote a good overall diet and lead many people to lose excess fat.
Improves overall health – A meta-analysis in the British Journal of Sports Medicine found that group walking leads participants to a myriad of health benefits, including:2
Low blood pressure
Low rest heart rate
Low in body fat and BMI
Total cholesterol is low
Fewer cases of depression
Better joint function – Walking has been shown to reduce pain from arthritis and even reduce the chances of getting arthritis.
In short, walking is a common physical activity that should be done regularly by everyone from beginners to advanced fitness enthusiasts. Walking with a friend or a group of friends can help you stick with your walk and make them feel less and less like exercise.
# 2 Group cycling
If you still want to challenge yourself while following the low-impact form of cardio, cycling may be what you are looking for. While cycling in a group may not carry the same social options as walking with a group (at least not until you brunch after your ride), there are advantages to biking with others.
Riding a bike with friends can help with motivation and speed, but for a few reasons it’s a good idea for safety:
Visibility – Most cycling is on the road which you have to share with the car. That means there is always the possibility of a collision and if you are on a bike you don’t want to get into a collision with a car. By staying in a group, you become much more visible to motorists, which will allow them to give you the space you need.
Emergency response – In the event of an unfortunate event, you may need help. This means first aid, calling the authorities, or just helping you get your bike back and make sure the gears are all working, it’s best to have a group of friends with you.
# 3 Group Running
Running can be a great cardiovascular workout, but it is often difficult for people to stick to a running routine. Why?
Well, running can be monotonous (especially when the weather is less than ideal) and a session can be easy to skip. Having a group will help with inspiration, but it can also add some variety to your run. Some ideas you can try include:3
Team horse racing – Divide your group into two groups and stand against each other. Competition can be a great way to push yourself. Also, keeping oneself on the team allows runners of various skills to join the force, which reduces one’s sense of self-awareness.
HIIT competition – High-intensity interval training is a popular form of cardio where you go hard for a short time, then take a break. Sprint races and wind sprints are great options, but you can also be creative. This style of work can be especially effective on rough weather days where you want to limit your time outside.
At night or at sunrise – Running at a fancy time of day is another way to add variety to your group run. Not only will the scenery look different, but the feeling of your body can also be different, potentially making your race more challenging and fun. By planning this type of race with a group, you will be tempted to either fall asleep at sunrise or avoid running at night.
Charity goes – There are many different reasons why sponsors run charities where you can raise money through your efforts. This is a great way to make a difference as well as improve your health.4
# 4 Water aerobics
Do you think of yourself as more of a seafarer than a land-laborer? Why not work in a pool?
Water aerobics classes offer the benefit of basically zero-impact exercises on your joints due to the natural flux of the water. This makes water aerobics a suitable option for any injury rehabilitation, new mom (or mother to be), older person or those who like to spend time in the water.5sup>
A water workout game or a lap challenge is two fun ways to have a great workout while having fun and without too much stress.
Add # 5
Thinking of joining a yoga class with your friends? A yoga class is perfect for any group looking to get an exercise and connect with their body.
Perhaps there are some people who are still skeptical about whether yoga can be classified as “exercise”. True, yoga will not increase your physical fitness as much as running. However, in numerous studies, yoga has been shown to be equal or better than more traditional exercises in terms of physical and mental health results.6
And why not? Yoga invites you to connect with your body and your breath and challenges your core strength and flexibility. Plus, it can be a lot of fun.
So, maybe it’s time for you to pick a yoga mat, grab a group of friends, and give it a shot. Hello.
# 6 Zumba
Do you prefer dancing to traditional exercises? Luckily, dance Is Zumba is one of the most popular forms of dance as an exercise, and as an exercise.
Easy to start with Zumba. All that is required is:
A studio to do this
Some music you get moving
For groups that want to feel like they’re enjoying a night out while taking care of their health, Zumba is a perfect choice.
# 7 Lifting with a partner
Weight lifting is often associated with the brownie type roaring loudly in the corners of the gym as they try to get bigger and bigger. If your goal is to get bigger, this type of heavy lifting can definitely help you reach your exercise goals. But what about people who just want to stay healthy and work out fat? Should they lift weights?
The answer is yes – there are several benefits to strength training that have been shown:7
Improving your overall musculoskeletal health.
Improving your normal daily functioning (from lifting a heavy grocery bag to climbing stairs).
Reduces joint pain and lower back pain.
Reducing the risk of osteoporosis and sarcopenia.
Also, lifting weights can help reduce body fat and blood pressure.
So, whether you want to be a Jack or not, strength training is a useful form of exercise that can benefit anyone. By lifting with a partner, you increase your security by:
Someone may spot you when you lift
Having someone who can see your form and help you avoid injury
# 8 Team training
If lifting with one partner is good, why not extend it and lift with the whole team? Some of the additional benefits of team training include:
Supervision from an expert trainer
Inspiration from countless team members
Structured workout plan to track your progress
Different exercises to keep things interesting
Ability to perform exercises that require multiple participants
There is nothing wrong with weightlifting alone if you like, but people often assume that you have the option to go it alone or hire a trainer. Along with team training, you get the benefits of being a trainer while also taking advantage of the social benefits of being part of a group.
# 9 Boot Camp
Now it has been established that everyone can benefit from the work of both conditioners And Energy works, how can we combine the two?
Here comes a boot camp game.
By joining a boot camp group, you will be challenged on both fronts and inspired to push yourself to the limit of your abilities. This can be a great time to take advantage of the AMRAP workout benefits and create a friendly fitness challenge for everyone.
This is a great way to get your sweat!
Find Fun Group Workouts at Choose Fitness
Creating a group fitness challenge or joining a class together is not just an exercise, it can be a great way to build team and group trust and have fun together. The benefits of group exercise are plentiful for everyone, and ultimately, your choices for fun group exercise workouts are endless. These are just nine ideas, and many more that we haven’t mentioned. No matter what level of gym you participate in, there are countless options for group exercise. The best choice for you will be the one you enjoy the most and stay with.
To help you with your options, see the group’s comprehensive list Classes we offer No matter what you are looking for in Choose Fitness or what your fitness goals are, we are here to help you every step of the way. Find the one closest to you Choose fitness Today.
Harvard Health Publishing. 5 Surprising Benefits Of Walking. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking
British Journal of Sports Medicine. Is there evidence that team walking has health benefits? A systematic review and meta-analysis. https://bjsm.bmj.com/content/49/11/710.short
Runners World. Fun, creative group workout. https://www.runnersworld.com/training/a20800314/fun-creative-group-workouts/
Health.com 24 Great group workouts that don’t feel like practice. https://www.health.com/fitness/fun-group-workouts
Choose fitness. Aqua Fit. https://chuzefitness.com/fitness-class/aqua-fit/
The Journal of Alternative and Complementary Medicine. The Health Benefits of Yoga and Exercise: A Review of Comparison Studies https://www.liebertpub.com/doi/full/10.1089/acm.2009.0044
Science is direct. Potential health-related benefits of prevention training. https://www.sciencedirect.com/science/article/abs/pii/S0091743501909090
There is no need to travel to the store to cook delicious healthy food. With a few kitchen staples and a little creativity, you can create some nutritious food.
Are you ready to dig into the dark recesses of your pantry and dust off the long-forgotten canned products? Now is the time to use non-perishable things in your pantry.
Here are two simple recipes that will fill you with what you have:
Tuna Pasta Mariners
This delicious dish includes tuna fish, a protein powerhouse. Low in calories and fat, tuna is almost a pure-protein food. This makes for a great nutritional base for this easy-to-follow recipe.
Here’s what you need:
1 can of tuna
8 oz whole grain pasta (regular pasta also works)
15 oz crushed or diced tomatoes
Salt and pepper
2 tbsp olive oil
3 cloves of garlic, minced meat
4 tb kalamata olives, peeled and chopped
Medium onion, chopped
Cook the pasta according to the package instructions – usually boil for about 15 minutes.
On medium heat, cook the olive oil, garlic and onion for 1 minute.
Add in the tuna. Dissolve the tuna and stir as soon as the mixture is cooked for 2 minutes.
Add your olives and tomatoes and continue cooking for another 2-3 minutes.
Season with salt and pepper.
Mix your marinade sauce with your pasta.
And voila! There is a healthy meal for four of you that takes just 30 minutes to prepare.
Lemon quinoa with peas
Here are more simple healthy recipes.
The star of this recipe is the nutritious quinoa. Seeds, classified as whole grains, have become increasingly popular in the last ten years. One cup of cooked quinoa yields 6 grams. Protein, 4 g. Fiber, and lots of vitamins and minerals. Nowadays, you will find quinoa in many American pantries.
Here’s what you need:
2 c. Quinoa
2 c. Any stock (chicken, beef, vegetables)
1 c. Of water
2 c. Frozen or canned peas
1 c. Pine nuts
1 c. Lemon juice
Place the quinoa in a small saucepan.
Add stock, lemon juice and water to pan.
Bring the mixture to a boil, then reduce the heat and place a lid on the pan.
Allow the quinoa to boil for 15 minutes.
When the quinoa is cooked, toast the pine nuts. Toasted nuts or walnuts work well as an alternative.
When the quinoa is done, remove from the heat, add your frozen peas and wait 2 minutes for the peas to defrost. No need to wait if you use canned peas.
Top your prepared dish with your toasted nuts and you’ve got a delicious, healthy meal to serve your quarantined crew.
Adding green peas and toasted pine nuts to this recipe adds more protein and fiber, as well as heart-protecting monounsaturated fats – you can also adapt the recipe to oats, brown rice and nutritious pinto or black beans to ensure a dish pack. A nutritious punch. You will be ready to serve this pantry-practical dish for four in just 20 minutes.
With limited ingredient options, it’s tempting to give up eating PB&J sandwiches and canned soup. But you can still make great food! Using what you have on hand, you can bring nutritious, tasty food to the table
New Products: Thoracic Outlet Syndrome: Diagnosis and Intervention
Written on April 21, 2022 at 2:48 pm, Eric Kressi
I am really excited to announce that my new resource – a collaborative effort with Fascia Training Academy – is now available. This two hour course, Thoracic Outlet Syndrome: Diagnosis and InterventionIt’s been almost two years since it was made.
In it, we take an unprecedented deep dive into the understanding, detection and treatment of thoracic outlet syndrome. Featuring detailed anatomical animation, guided cadaver dissection, practical exercises and powerful case studies, rehabilitation specialists and fitness professionals need to give you the knowledge you need “under the skin” about this potential debilitating condition. You can learn more Here.
The course is being sold at an initial $ 50 discount this Sunday at midnight, so don’t delay to check it out.
* Yeah Al that sounds pretty crap to me, Looks like BT aint for me either. This is a great idea if you really want to understand how the structure works. Gross Anatomy was the single-most useful course of my academic career, and I’m excited to share with you a glimpse of that world.