If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.

For a strong backside that will turn heads wherever you go, Marta Montenegro, a Miami-based exercise physiologist and strength and conditioning coach, recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout. [Tweet this tip!] If you can’t access a kettlebell, do deadlifts and hip-thrusters instead. “Women tend to overemphasize the quadriceps even when they think they are working the butt. With these two exercises, you’ll have no problem engaging the glutes and posterior muscles of the legs,” Montenegro says.

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You know it’s important to exercise and eat a balanced diet, but when you are pulled in different directions every single day, how can you manage to squeeze in an exercise routine? And now that summer is here, it seems the days get busier! I’m a firm believer that eating healthy and getting daily exercise makes your life more enjoyable. Believe me, I’m busy too. I work full-time and have two kids in sports activities, but I make it a priority. So, how do I manage to get exercise in most days of the week? It’s easier than you think!

Here are a few simple steps can help you find time in your busy schedule for a little exercise. We all are given 24 hours a day, it’s just a matter of how efficient you are with your time and how you choose to spend it. You must believe that you are worth it.

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Good diet and nutrition can enhance sporting performance. Carbohydrates should form the basis of the sportsperson’s diet. For most athletes, a varied healthy diet will provide vitamins and minerals, as well as protein, to promote growth and repair of muscle tissues. Adequate fluid intake is essential to help performance and prevent dehydration.

Athletes who exercise strenuously for more than 60 to 90 minutes a day may need to increase the amount of energy they get from carbohydrates to between 65 and 70 per cent.

More recent advice also provides guidelines for carbohydrate and protein based on grams per kilogram (g/kg) of body weight. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, nuts, avocado, nuts and seeds. Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods.

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If you choose an exercise program that works on your muscles and increases flexibility, you will notice an increase in your physical fitness in no time. Begin with smaller machines when you are in the initial stages of your workout. Small muscles tire before large ones, so use dumbbells before moving on to the larger machines.

Mix up workout routines with plenty of exercises. This will keep you focused and motivated so you keep coming back for the next workout.

Stretching, strengthening and flexibility exercises help to reduce pain and improve the mobility of the elbow joint. Stretching exercises involve extending the elbow up to a limit that does not hurt. For about 20 seconds keep the elbow in the extended position. Practice the stretching exercise several times a day. Gradually increase the extension limit.

To perform the strength training exercise, now gradually move the palm towards the shoulder. Perform this strength-training workout several times each day. Twisting and stretching the wrist are simple flexibility exercises that help to heal tennis elbow.

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Whether you’re away at summer camp or just happen to have access to some great off-road running trails, it’s time to leave the paved roads behind and take a run on the wild side.

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The popular way to make exercise fun is through competition, such as sports. Sports are great, but not all people enjoy them or can physically play them. How can they make exercise more fun?

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Feeling achy from a running injury? “Given time, your body will usually start to heal on its own,”

If the pain lasts for more than 10 to 14 days, or if it’s very sudden or severe (meaning you can’t walk without pain or it’s noticeably swollen), it’s time to visit a doctor. 

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Endurance training is any workout that can increase your stamina. Endurance requires the circulatory and respiratory systems to supply energy to the working muscles in order to support sustained physical activity.

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