Fitness

5 Reasons Why You Should Do Jumping Jacks Every Day

You might have tried them when you were a kid, or if you were an athlete in school or college. However, did you know throwing on a pair of comfy shoes and jumping up and down would help with your heart health today?

Whether you’re slim and trying to improve fitness, or are looking to lose some weight, this super-effective calisthenics exercise can help you out.

Reason #1: Boost Bone Strength

By exercising your muscle and bone joints, you train your body and build bone strength. As a bonus, you reduce your risk of osteoporosis.

Reason #2: It’s Good For Your Heart

Jumping jacks are a great cardio exercise, which means that they increase your heart rate whenever you perform them. This keeps your heart in healthy working condition.

Reason #3: You’ll Start Moving Better

Jumping jacks require you to exercise a certain amount of skill. As you coordinate your arms and legs in sync with jumping movements, you develop better balance, posture and timing.

Reason #4: Builds Core Muscles

Every time you perform jumping jacks, you exercise your calf muscles, your abs, and delts (deltoids, or your shoulder muscles). This builds strength, and helps tone your body.

Reason #5: You Lose Weight

Oh yes, you do! Jumping jacks bump up your heart rate, which makes you burn more calories, and reduce fat. Breathing hard enhances this effect.

Close-up of woman’s feet on scale

Whether you do them for fun, to keep fit, or to lose weight, jumping jacks are a great choice. Try this routine everyday for a new and fitter you.

References:

http://www.bodybuildingestore.com/benefits-of-jumping-jacks-exercise/

http://www.stylecraze.com/articles/amazing-effects-jumping-jacks-exercises-body/#gref

Running Isn’t Always the Best Option

While running is a great exercise, it may not be the greatest choice in certain situations.

If you are in one of these situations, consider putting aside your jogging shoes. Learn how to spot these situations, and steer clear of running if you do.

Reason 1: It Can’t Counter A Bad Diet

Running is a great way to lose weight, but only when it is paired with a great diet. You can’t eat unhealthy and expect to drop kilos. If you are only running to counter an unhealthy eating habit, try a suitable healthy diet; then, even lighter exercise will do.

Reason 2: Running Isn’t Always Good For Weight Loss

When you go on a well-intended calorie deficit diet, you actually tend to lose muscle mass rather than fat. Cortisol, a hormone you secrete when running, tends to store fat and cannibalize muscle.

Reason 3: Testosterone Takes A Hit

Long daily training regimens can cause you to lose testosterone, and decrease the testosterone:cortisol ratio. When running, do not regularly overexert yourself: this is the result.

Reason 4: Hunger Is Likely

On traditional fat loss diets coupled with running programs, you are bound to get hungry. Hunger has laid waste to many such routines. If you tend to binge-eat when craving food, these routines are not for you!

Reason 5: The Niggling Risk Of Injury

37% to 56% of all non-competitive runners tend to get injuries. If that’s something that you don’t look forward to at all, maybe you should go for low-impact exercises like walking.

You’ll see that most of these are reasons to run carefully, not avoid running altogether. Exercise caution the next time you consider running, and you’ll do so without the nasty side effects just talked about.

References:

https://rebootedbody.com/running-weight-loss/

http://www.peaktestosterone.com/Overtrain.aspx

5 Reasons Why You Should Start Walking Today

Walking is a great exercise.

You’ve probably heard that a million times and are probably almost closing this article. But we’re going to talk about why you need to start walking today. The benefits of walking as an exercise are undeniable; here are 5 encouraging examples.

Reason 1: You Lose Weight

Forget your vehicle when you need to travel short distances, and substitute elevators with walks up staircases. You’ll see the proof in your weighing machine.

Reason 2: Your Heart Will Thank You

Scientists have confirmed that walking is indeed beneficial to people leading a sedentary lifestyle, which is most of us. It reduces your risk of heart and cardiovascular diseases.

Reason 3: It Improves Circulation, And Intelligence

That’s right, walking provides the brain with glucose and oxygen: both elements that help it function better. Walking also reduces the risk of getting a stroke.

Reason 4: It Aids Cancer Prevention/Cure

Sedentary lifestyles are known to increase cancer risks, and walking directly counters this. Even if you’re in chemotherapy for cancer, walking can help with the harsh side effects.

Reason 5: You Get Stronger Bones

Walking is a low-intensity exercise, and helps improve your bone density. Bones can get weaker with age; walking helps you combat this.

Given these reasons, it’s about time you started walking regularly. As little as 30 minutes of walking can make a significant healthy difference.

References:

http://www.stylecraze.com/articles/best-benefits-of-walking/#gref

https://healthyliving.azcentral.com/many-times-week-need-walk-order-lose-belly-fat-6904.html

https://food.ndtv.com/health/benefits-of-walking-9-reasons-why-its-great-for-your-health-1245119

The 5 Best Fitness Inspiration Movies On Netflix Now

Hollywood has covered a lot of ground; there are movies for seemingly everyone. Which means that, when you’re looking for fitness inspiration, you can simply fire up Netflix at home and get your fists pumping with movies like these.

Fitness Movie #1: Usain Bolt: The Fastest Man Alive

Who better to get your running inspiration, than the world’s favorite sprinter? This fascinating documentary takes a look at the training and diet of the Jamaican sensation.

Fitness Movie #2: Conan The Barbarian

Utterly quotable and full of typical 80’s over-the-top action, plus one of the most iconic bodies Hollywood has seen. If this doesn’t get you running to the nearest gym, nothing will.

Fitness Movie #3: Kickboxer

The ultimate martial arts movie, in our opinion at least! Featuring one of the best dance/fight scenes of all time, this Van Damme action flick inspired millions in the 80’s, and still can.

Fitness Movie #4: Million Dollar Baby

The good, the bad, and the awesome! Clint Eastwood and Hilary Swank deliver performances guaranteed to get your heart racing, and your muscles ready for a full-on fitness routine.

Fitness Movie #5: Rocky

Because any list that has the words ‘fitness’, ‘inspiration’ and ‘movie’ in it should mention ‘Rocky’. Because this is the absolute best when it comes to inspirational sports-related movies.

Agree with out list? Got some suggestions of your own? Let us know in the Facebook comments section.

References:

https://www.muscleandfitness.com/features/edge/10-best-fitness-movies-netflix

4 Stretches For Absolute Fitness Beginners

New to the fitness game? Want to get in shape, but don’t really know where to start?

It can be a little confusing to figure out where you want to start your ‘get fit’ routine. So many magazines, articles, friends and family members all offer their (varying) opinions. That’s why we’ve put together this list of simple stretches you can do easily, right at home.

Stretch #1: Neck Up, Neck Down, and Neck Sides

For a side stretch, turn your head slowly towards the right, and then to the left. Follow this with a back stretch, where you slowly tilt your head backwards.

For the forward stretch, tilt your head downwards to face your chest; you can assist yourself by placing a palm on the back of your head and pushing gently downwards.

Stretch #2: Stretching The Sides

A great exercise when you’re warming up, a side stretch works the muscles between your ribs, as well as your lats and your external obliques. Standing with feet slightly apart, bend your body at the waist, towards both right and left sides.

Stretch #3: Quad Stretching

To stretch the biggest muscles in your body, stand facing a wall. Support yourself by placing a hand on the wall. Now, bend a leg at the knee, bringing the foot upwards heel-first. Stretch by grabbing the foot, and gently pulling upwards.

Stretch #4: A Call To Arms

To stretch your arm muscles (triceps), bend an arm at the elbow to stretch the other arm across your chest. Stretch gently by pressing the outstretched arm at the back of the elbow.

Use these simple, easy stretches to start on your daily fitness routine. The pictures should give you an idea of how to do them!

References:

https://getfit.jillianmichaels.com/10-stretches-beginners-1739.html

3 Great Youtube Fitness Training Gurus You Need To Follow

From gym-bound bros and incredible athletes to elegant pilates instructors, YouTube has no shortage of trainers for your every fitness need. You can pick and choose according to your preferences and requirements.

Here are 3 of the best ones that we’ve handpicked, presented in no particular order.

Guru No. 1: POP Pilates

This is the channel of Cassey Ho, a certified group fitness instructor and Pilates mat and Reformer teacher (ACE, NESTA, Balanced Body). Cassey covers pilates exercises for everyone from complete newbies to seasoned pros.

Guru No. 2: Directlyfitness

Run by weight training expert Scott Herman, this covers the basics of working with weights in the gym. Scott takes some flak for not being very entertaining, but if you want an introduction and solid instruction for the machines at your local gym, he’s the guru you’re looking for.

Guru No. 3: Jen Sinkler

Looking for a complete guide to strength training? Jen Sinkler is an Olympic lifting coach through USA Weightlifting, and certified through Onnit, Primal Move, Progressive Calisthenics, TACTIF, CrossFit, and DVRT. Her challenges and tips are sure to help you out.

There is a whole range of free fitness advice and instruction available on the largest free video platform in the world. Make use of it today to take your fitness to the next level!

References:

https://www.buzzfeed.com/carolynkylstra/youtube-fitness?utm_term=.dxE21rj33#.elWzxKP99

https://www.gym-talk.com/fitness-gurus-you-should-or-shouldnt-be-following-on-youtu

5 Golden Tips For Road Running

Often preferred to the plain boring experience of an indoor treadmill run, road running is as fun as it is good for your health. Here are 5 tips that will make sure you get the most out of your early morning jog.

Road Running Tip #1: Follow The 10% Rule

The main rule when you’re hitting better and better distance targets. Do not increase the distance you run by more than 10% a week. Reason? One word: injuries.

Road Running Tip #2: No ‘Foodsperimenting’ Before A Run

Your digestive system is used to a certain set of foods. It expects a certain set of nutrients. When you try something new right before a run, this can throw your system off.

Road Running Tip #3: Find Inspiration, Use It

It could be a line from a book. A song. Something your trainer said. An inspirational quote or a poster that you love. But find something that challenges and motivates you, and use it to fuel your next run.

Road Running Tip #4: Take A Break When You Need It

If you experience pain for two days in a row, you need to take a break. Take a couple of days off, and see if that sorts it out. If it doesn’t, see a doctor.

Road Running Tip #5: Break Out Of Routines

Getting used to an everyday running routine is great, but habits can actually hinder your road running progress. Go on a ride in your car, and jog somewhere else! This simple switch can challenge you, and push you on.

Use these tips to take your road running game to the next level. Push your boundaries and you’ll see yourself getting better at running, and fitter and healthier.

References:

https://www.nationalgeographic.com/adventure/lists/running/road-running-tips/

https://www.runnersworld.com/running-tips/the-25-golden-rules-of-running/slide/5

Two Ropes, To Fitness: 4 Fun Facts About TRX Suspension Training

If you take a look at the TRX website, it says that it is a “highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises.”

TRX is a suspension training system. It is designed to help you work out every part of your body, using no other equipment. The system uses your body weight alone to help you exercise. And if you’re thinking “maybe this limits the number of exercises I can do”, the TRX suspension system can help you do virtually hundreds of exercises.

Here’s a look at some fun facts you need to know about this workout.

It’s Not Just For Fitness Pros

If you took one look at the two suspended rings and thought “not for me”, we understand. It looks intimidating. However, TRX works for everyone from complete fitness amateurs to seasoned athletes.

You can start with your feet planted wide (called a wide base stance) and progressively work your way upwards.

It’s Great For Cardio And Strength

You’ll be working on all your physical skills and assets: balance, coordination, speed and strength. It’s not just a cardio exercise, nor is it all-out strength training. This versatility of TRX is what has made this a popular choice.

Depending on your level of prowess, you can make even something as simple as a lunge a very effective, complex balance-focused workout. With TRX workouts, you can make things as tough or as easy as suits your body.

Zipping Through Levels Is A Bad Idea

A number of people get overconfident after a couple of TRX sessions. In their enthusiasm, they assume that they can take on advanced exercises like atomic push ups and so on. This often ends with disappointment and heavy medical bills.

Build your routine up slowly. Master the motion you use for a particular exercise, and only then move on to the next one.

It’s Easy To Set Up

When US Navy SEAL Randy Hetrick developed the first prototype of the TRX program, it was using his jiu jitsu belt and parachute webbing.

The TRX suspension trainer is lightweight, portable and easy to set up. The cables are suspended from a main carabiner that you can set up on a door or wall mount. Cam buckles and adjustment straps help you customize your setup to fit your routine, your body size and your workout type.

This low impact exercise routine is simple; you don’t even have to use weights or other complicated equipment. It is also low impact, which means it’s easy on your feet and knees. Have these facts about TRX intrigued you?

Gym At Home: 4 Exercises You Can Do Without Any Equipment

When you think exercise, you probably picture a gym with treadmills, dumbbells and big, heavy weight training equipment. However, you can still exercise effectively without an expensive gym membership. Simply try these easy exercises; they help you use your bodyweight to build muscle and lose weight.

Exercise 1: Squats

We just spoke about using body weight to burn fat and build muscles, and nothing does this better than good old squats.

Standing with feet about a shoulder width apart, you lower yourself as if sitting on an imaginary chair. This works the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), and your hamstrings.

Squats also help you build essential core strength.

Exercise 2: Push- Ups

These are assigned to soldiers in the army both as an exercise as well as a form of disciplining, and it’s easy to see why. Pushups are the best bodyweight exercise for the upper body.

You rest facedown on the floor, and place your palms on the sides of your shoulders. Keeping your body rigid, you push yourself off the ground. Then, you slowly come back to the starting position. That’s one pushup.

Pushups work your chest muscles, deltoids (shoulders), triceps (the back of your arms), abdominals (abs), and “wing” muscles under your armpit. They are a little tough: you can make them easier for yourself by kneeling (knee pushups).

Exercise 3: Jumping Jacks

They are fun to perform, you don’t need any equipment, they elevate your heart rate, and exhaust you really quickly. This makes jumping jacks one of the best cardio exercises you can do at home.

Do note that, if you’re extremely overweight, you might strain your knees and/or ankles. Consult your doctor before trying jumping jacks if you are on the heavier side.

Exercise 4: Running And Walking

Nature’s best cardio exercise.

Going for a walk or a jog may not seem like much, but the effects speak for themselves. Runners and athletes don’t do a whole lot of other weight training exercises. They are all about the cardio, and running works great for this.

If running puts too much strain on your ankles or other joints, switch to walking. It has its own benefits.

Use these 4 workouts, and you can build muscle and lose weight right at home. And you wouldn’t have to buy so much as a dumbbell, or a treadmill.

References:

https://www.mnn.com/health/fitness-well-being/stories/6-exercises-for-building-muscle-without-equipment

https://www.mensfitness.com/training/build-muscle/bulk-up-without-lifting-a-weight

The 3 Best Workouts For Children At Home

In India, today is the day we celebrate children all over the country. Even as we cherish the precious ‘junior’ members of our families, there’s an increasing concern about their fitness.

Children are increasingly becoming both unfit and unhealthy. The increasing number of cases of child obesity, and lifestyle diseases, underline this fact. We need to do something about this, or we’ll be letting our children lose the health and wellness they deserve.

These 3 workouts are a step in the right direction. What’s great about them is that you can do them all at home. No gym/equipment required!

Workout #1: Push Ups

What do US Navy SEALs and your child have in common? Well if your kid tries, push-ups, that’s one thing!

Like the rest of the workouts on this list, the push up is highly effective, and requires little to no equipment. Start by lying face down and placing your hands a little wider than a shoulder width apart. Steadily lower yourself, keeping your form correct. That means that your head, shoulders, and butt are all in one straight line.

With pushups, it’s all about maintaining good form; you burn considerable energy, and an improper form can cause damage.

Workout #2: Ab Crunches

Also called curl-ups because you curl up your chest towards your knees. You start by lying in a face-upwards position, keeping your knees bent so that your heels are quite close to your buttocks.

Then, bring your shoulders up and towards your knees.

Ab crunches have two-fold benefits. They help your abs get proper definition, and also increase your core strength.

Workout #3: Squats

Simple, and once your children get through the initial ‘finding it tough’ stage, they’ll find it fun. Squats are often the workout of choice of every type of exerciser: gym freaks, athletes, bodybuilders, power lifters, sprinters, novices, pros, everyone.

How you do them: the starting position is to stand with your legs set about shoulder-width apart. Lower yourself in a deep knee bend, keeping your entire body upwards of your buttocks in a firm vertical line.

Imagine yourself sitting on an invisible box between and slightly behind your legs: that’s the best form for a squat.

With these three exercises (done with the right form, with an adult supervising), you can start your child on the path to fitness right at home. You won’t need any equipment either!

References:

https://www.nerdfitness.com/blog/proper-push-up/

https://www.babble.com/parenting/working-out-with-kids/

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