Pronation deviations that occur at the feet and ankles — called overpronation or underpronation (also known as supination) — are some of the most common underlying postural problems that adults develop. To one degree or another, collapsed arches may now affect the majority of the adult population living in industrialized nations.

Overpronation is such a prevalent problem due to people wearing unsupportive shoes, having weak legs and walking on flat, hard surfaces. All of these contribute to changes in soft tissue structures of the feet, including loosened joints that cause foot bones to shift.

Considering our feet are usually the only point of contact we have with the ground, it’s not that surprising to learn that pronation abnormalities of the feet are common source of aches and pains. These problems begin in the arches of the feet and heels but often spread up to the calves, ankles, knees and even back.

What is pronation?

The definition of pronation is “the rotation of the medial bones in the midtarsal region of the foot inward and downward, so that in walking the foot tends to come down on its inner margin.”

Although no one’s body is perfectly symmetrical and balanced, and therefore some over- or underpronation is considered normal, too much pronation in either direction affects the normal gait cycle. The gait cycle takes place as the body moves forward.

Rotation of the feet helps provide shock absorption in the lower half of the body and keeps correct form/posture through the pelvis and spine.

The body moves in one continuous kinetic chain, which depends on the position of the subtalar joint. The subtalar joint accounts for a large portion of the inversion and eversion range of motion of the hindfoot, plus determines how the tibia and femur bones of the legs are lined up.

It also allows the foot to accommodate to uneven or irregular surfaces. Over time, an overpronated subtalar joint typically forces the tibia and femur bones to rotate inward, sometimes only very slightly, but in other cases more severely.

People could be searching for low back pain relief without even understanding the source of the pain is the foot. Over- or underpronation during exercise or while playing sports can raise your risk for experiencing injuries, since pronation affects how you stand, run and distribute your body weight.

Today, a key focus of physical therapists, personal trainers, coaches and other practitioners who treat muscular compensations is identifying and correcting moderate to severe cases of overpronation problems (such as foot flattening) or those due to underpronation/excess supination (like having high arches).

Because these affect the entire “kinetic chain” of the body, they can alter how the body’s weight is distributed and shock is absorbed during movement.

What are the causes of pronation abnormalities? These can include a combination of:

• Genetics
• Muscular compensations due to poor posture or old injuries — old injuries can leave scar tissue behind on your lower legs that set the scene for future pains and weaknesses
• Poor form from not running correctly (Here’s how to how to run correctly.)
• Weakness in the lower body from too little activity or limited range of motion and stiffness due to aging
• Overuse, such as from exercising too much or standing for long periods (while rest is important for recovery, keep in mind that if the underlying problem of your heel pain is bad running form or not wearing supportive enough shoes, the core problem won’t be addressed even when you rest enough)
• Loss of cartilage in the subtalar joint of the foot, often due to arthritis/osteoarthritis
• Dysfunction of the tibialis posterior tendon is a common cause of “acquired flatfoot deformity” (severely fallen arches) in adults, especially in women older than 40, who seem to be at the greatest risk. The tibialis posterior tendon is the primary dynamic stabilizer of the middle part of the foot and arches. It helps elevate the foot’s arch, raise the small bones in the middle part of the feet and make the midfoot rigid.

Common signs and symptoms of overpronation or underpronation usually include:

• Pain moving from the foot upward. Pain will most likely occur when standing for a long time, walking or running. It might spread all the way from the underfoot and heel to the thighs and back. For example, shin splints, one of the most common running injuries, are caused over time by a series of dysfunctional musculoskeletal movements stemming from the feet and calves.
• Swelling in the ankle or heel. Most patients complain of swelling that is localized in the middle or side part (medial or lateral aspects) of the underfoot or heel. Sometimes the toes are affected, too.
• Stiffness, loss of functioning and reduced range of motion in the feet or lower body.

The good news is the arches in your feet are just like any other muscle in the body. They can be “taught” or trained to improve in terms of functionality, so pain from overpronation or underpronation is definitely treatable.

Overpronation vs. underpronation

• When overpronation occurs, the foot rolls in too much either while you’re moving (after landing the foot) or while you’re standing. Overpronation is the result of “flat feet,” or the arches of the feet “collapsing” and rolling inward. When standing, the arches of the fleet flatten too much toward the ground.
• With overpronation, the big toe and second toe wind up absorbing too much shock. At the end of the gait cycle, the front of the foot pushes off the ground using mainly these toes, applying lots of pressure, which can cause pain. Overpronation can also contribute to injuries, including runner’s knee, stress fractures, plantar fasciitis and Achilles tendinitis in some cases.
• Underpronation (excess supination) is the insufficient inward rolling of the foot after landing on the ground. Writers of Runner’s World magazine state that compared to people with healthy, normal posture, those with underpronation don’t roll the foot inward enough (less than 15 percent) and therefore absorb shock on only a small portion of the outer foot.
• Runners with high arches and tight Achilles tendons tend to be underpronators/supinators. With underpronation, the outer toes/pinky toe tend to be bear a lot of weight when pushing the foot away from the ground during movement. This can lead to pain or overuse injuries. These may include iliotibial band syndrome that affects the knees, Achilles tendinitis and plantar fasciitis, along with general instability and stiffness.

How to spot pronation deviations

Even very small changes in the alignment of the ankles, knees and hips can cause visible changes to your posture or straining (such as valgus stress, the cause of collapsed knees or runner’s knee pain).

How do you know if you’ve developed abnormal pronation? To give you an idea of what healthy posture should look and feel like, try observing your posture.

Starting from your toes moving upward, here are several key areas to observe in your stance. These observations can clue you in to overpronation or underpronation/supination issues:

• Stand with your shoes off, facing straight forward. Place both hands on your thighs, and straighten the back upright.
• Now, check the stance of your thighs, knees, ankles and toes.
• Both feet and knees should face forward in parallel or with minor external rotation of the toes outward.
• Generally, the toes should be aligned in the same direction as the feet and ankles (forward). The ankles and knees should be facing forward, not rolling inward or outward more than very slightly.
• If the knees appear to roll inward and toes outward, this is called “internal pronation.” On the other hand, if the knees are facing outward, this is called “external supination” (also referred to as underpronation).
• You can also draw a line on the front of your legs running from your thighs, through your knees to your ankles. Check if the line is curved in any particular spot.

Conventional treatment for pronation problems

Most orthopedics or trainers complete a physical exam of the lower extremities to look for signs of abnormal pronation and imbalances. Usually, they pay particular attention to any loss of functionality or sensory function (due to nerve damage) if pain is strong.

• Once overpronation or underpronation is diagnosed, many podiatrists recommend wearing shoe inserts (sometimes called orthotics or “orthotic technology”). These can help correct alignment of the foot. They are used most often for excessive pronation or in the case of acquired flatfoot deformity.
• Orthotic inserts in the shoes consist of a longitudinal arch support with a medial heel post. Shoe inserts help lift the arches of the feet and stop the rolling inward motion of the knees that can cause pain.
• Orthotic technology products can help many people feel more comfortable while standing, reduce low back or heel pain, and prevent muscular strains due to compensations in the pelvis or spine. Although it’s rarer, custom bracing to keep the lower legs in place is also sometimes used.
• Physical therapy is sometimes also needed if pronation problems become severe. A physical therapist or corrective exercise specialist can help teach clients customized stretches and exercises to retrain the lower extremities to balance weight properly.
• If pain ever becomes very bad, some doctors might also prescribe anti-inflammatory medication to decrease swelling and tissue/joint inflammation. Only very rarely is surgery needed to correct severe pronation problems, such as acquired flatfoot deformity.

Natural ways to correct overpronation

1. Improve your posture and form

Improper form when standing, exercising or especially running is one of the most common underlying reasons for foot, heel and leg pains. This can lead to dysfunctions that cause symptoms to reappear again and again, even if you begin gradually and then rest enough in between sessions.

When it comes to exercise-related injuries, many of the most common are due to fallen arches and flat feet.

Look for any of the signs below that indicate you’re using incorrect form:

• Not rolling arches upward (having flat feet when you strike the ground), which means stepping causes your arches to collapse
• Having the heel strike the ground too abruptly without rolling it evenly forward — in other words, you’re “pounding” the foot too much
• Not lifting the toes, which can cause you to trip often

Try to have the foot/heel make contact with the ground from the outside. Experiment with landing closer to the midfoot if you’re a heel striker, and aim for a softer landing.

Most runners naturally land more lightly when they don’t lead with the heel.

Slightly increase cadence — the number of steps you take per minute. Avoid having only the toes do most of the pushing during liftoff.

This might take some time to improve, but with training and practice it will become easier.

2. Stretch your legs more

Overpronation often causes extra stress and stiffness in the leg and lower back muscles that can make matters worse. Regularly stretching the legs, especially after workouts, can help increase flexibility, range of motion and blood flow in painful areas.

Ways to stretch the calves and hamstrings include:

• If you have a foam roller (and your doctor says you are able to use it), it’s great to foam roll your calves before stretching. Be sure to hold each tender spot for at least 30 seconds. Don’t just quickly roll back and forth.
• Raising and lowering your heels and toes to the ground (toe or heel lifts).
• Easy calf raises: Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so you feel a stretch in your calf muscle. Hold for 30 seconds, and then do the same with the other leg, three times per leg.
• Toe touches: Stand with straight legs, and bend from the waist to touch the floor. Hold for 30 seconds. You can also do this with your legs stretched wide.
• Rolling the ankles in the air while laying on your back.
• Try yoga. One of the many benefits of yoga involves relieving tight legs and improving overall flexibility.

3. Visit a soft tissue therapist

Massaging, loosening and activating muscles throughout the lower body and feet can help restore proper alignment and break up tissue adhesions/scar tissue that contribute to arch problems.

Even if you currently overpronate (or underpronate), it doesn’t mean you have to remain this way forever. You can “reteach” your muscles and joints how to distribute your weight in a healthier way — and having assistance makes this easier.

If you stand for prolonged periods during the day, you’re an athlete or very active, or you suffer from overused heel/knee pain, techniques like physical therapy, active release technique or cross friction can be useful for improving range of motion and reducing pronation deviations.

Other soft tissue therapies to consider that may reduce pain from over- or underpronation, plus prevent future injuries, include:

• chiropractic adjustments
• Graston technique
• seeing a massage therapist who can treat the calves, hamstrings and quadriceps.

4. Wear firmer, supportive shoes

If you’re overpronating, you may notice that the inside soles of your shoes experiences more wear and tear than the outside. Your shoes may appear to roll inward.

Here are tips for choosing the best shoes or sneakers that are most supportive for overpronators:

• Look for thicker, firmer shoes with “motion stability.” Those who have fallen arches are more prone to injury when wearing flimsier, flexible shoes that are lightweight and have less lift/cushion near the arches.
• Look for shoes with multidensity midsoles, which can stop the feet from being able to roll inward too much.
• You may also want to add custom-made or commercially available arch supports inside your shoes. Look for insoles in a drug store, or ask your doctor for recommended orthotics that are right for your feet. You may only need an insert in one foot, but in most cases patients feel best when adding support to both.
• If you have bunions on your toes due to rubbing (see below), then also consider wearing wider shoes to give you more wiggle room.
• You may also want to consider barefoot running — a phenomenon growing in popularity among those with frequent running injuries. Running barefoot may seem even riskier than wearing the wrong sneakers, but it actually helps the feet learn proper form more easily, builds strength throughout the ankles and feet, and helps increase natural range of motion (supination and dorsiflexion).

5. Treat calluses and bunions

People who overpronate can develop growths or other minor injuries on their toes and feet, like calluses or bunions, from their outside heels or toes rubbing against their shoes too much.

When pain becomes bad, you can apply ice several times a day for 20 minutes at a time. Elevate your affected foot to help reduce swelling, and try massaging the foot with an anti-inflammatory essential oil.

You can try applying a muscle rub on your foot to help keep swelling down. A few drops of organic essential oils, like frankincense and peppermint oil, diluted in a carrier oil, work for that purpose.

Natural treatment for underpronation

1. Loosen susceptible muscles

Supinators should do extra stretching of the calves, hamstrings, quads and iliotibial band. See above for recommended leg stretches and foam-rolling tips, plus add some of these routine:

• Ankle rolls (with feet overhead or while you’re sitting)
• Crab crawls to stretch the ankles
• Foam rolling the lower legs
• Massaging the fascia (soft tissue) in the underpart of the feet with a tennis ball or your hand

2. Strengthen the middle and upper legs

Leg exercises to help reduce muscular weakness in the legs include:

• Squats
• Lunges, including side lunges, lunge dips or lunge twists
• Calf raises
• Walking uphill
• Burst training or sprinting

3. Make sure your shoes aren’t worn out

Signs of underpronation (excess supination) show up in your sneakers or shoes, usually causing the outer edge of the shoe to become flimsy more quickly. Replace your sneakers regularly, especially if you exercise often.

To see if you’re due for a new pair, place your shoes down on a flat surface, and look for the outer edge to tilt outward. Experts also recommend trying more flexible, lightweight sneakers for underpronators who spend lots of time on their feet (including running or walking).

Lightweight shoes can withstand more foot motion, especially those with flexible inner edges.

Precautions

If working with a trainer to correct a pronation problem you’ve identified, keep in mind that attempting to treat the problem too quickly or aggressively can result in muscle fatigue and further compensations.

Pronation problems should be adjusted over time so susceptible or sore muscles and joints can get used to redistributing weight and shock absorption. Otherwise postural problems may become worse.

If you feel heel pain or pain radiating upward from your ankles, consider that other problems might be contributing to your symptoms. Heel spurs, tendonitis and arthritis should be ruled out as the causes of stiffness and pain, for example.

Final thoughts

• Pronation is the process of body weight being transferred from the heel of the foot up to the forefoot when moving, walking or running.
• The foot should naturally roll inward from the outside. With overpronation, the arches of the feet fall/collapse too much, and increased inward rolling becomes problematic.
• On the other hand, underpronation (also called supination) means the foot doesn’t roll inward enough. Both types of pronation deviations can cause foot or lower leg pain, running injuries, low back pain, and muscular compensations.
• Natural treatments for overpronation or underpronation include fixing form when standing or exercising, stretching and strengthening the legs more, soft tissue therapies, and wearing more supportive shoes.

The post Pronation Problems: Signs, Causes & Ways to Correct These Common Posture Issues appeared first on Dr. Axe.

When thinking of calisthenics, if you have a mental picture of military members performing jumping jacks to cadence, you’re not far off. The truth is, though, that calisthenics exercises are rooted much deeper in history, dating all the way back to ancient Greece.

When it comes to your personal history, you probably first experienced calisthenics workouts in elementary school gym class in the form of sit-ups, push-ups, jumping jacks and other bodyweight exercises.

Calisthenics, when performed vigorously, actually help people gain muscle and serves as an aerobic form of exercise at the same time. Talk about a timesaver.

Speaking of that, with people’s time-crunched schedules, fitness programs seem to be largely focused on how to get the benefits of exercise in the least amount of time. (That’s right, one-minute workouts are a thing.)

Packing a lot of exercise, including lots of bodyweight training, into a short amount of time has become quite popular, as evident with CrossFit and Tabata workouts.

These workouts all feature calisthenics to some degree. Now learn about the classic calisthenics workout and exercises.

What Is a Calisthenics Workout?

Simply put, the calisthenics definition is using your bodyweight and gravity to perform exercises (some of which are pretty intense) using good form.

What’s great is that it does not require a gym membership and could include various activities, such as plyometric exercises, gymnastics, Pilates, running, squats, lunges for great legs, crunches, jumping and walking, just to name a few calisthenics workout ideas.

A more common term for calisthenics today is bodyweight training. Regardless of what you call it, this type of training can be the core of a fitness plan or used in conjunction with other training programs, including cardio workouts, HIIT workouts, marathon or triathlon training, weight training, and even yoga.

Mixing it up is a great way to ensure that you are working all of your muscles and can provide a healthier path to fitness.

Calisthenics has been around for a very long time, originating from the ancient Greek words kálos, which means “beauty,” and sthénos, meaning “strength.” It is defined as the use of bodyweight and “qualities of inertia” to help develop the physique.

It may have been named after the Greek historian, Callisthenes, who was tutored by Alexander the Great.

Best Calisthenics Exercises

There are many types of calisthenics exercises, with push-ups and pull-ups the most common.

1. Push-ups

Push-ups are a favorite calisthenics exercises because they build strength in numerous areas of the body and can be done anywhere. You can achieve great muscle development, as it’s one of the great chest exercises, without lifting a single weight.

Performing push-ups, for instance, strengthens the muscles in your chest, shoulders and triceps while also strengthening your core. You can add variety by doing push-ups on a medicine ball or adding a clap between each one.

An advanced version is the Spiderman push-up, which works the obliques by bringing the knee up toward the arm as you lower into the push-up. (Check out a push-up in a TRX workout.)

2. Pull-ups

Pull-ups are great for working your back and biceps. In fact, it’s one of the best exercises for your latissimus dorsi.

The most popular style is with the palms facing forward. However, the chin-up, with your palms facing toward you, is a great challenge, too.

While you can do these using a pull-up bar at the gym, you can also perform them with a sturdy tree branch or find a bar at a nearby park. There are some options available for installation in doorways of your home, as well.

Can’t do a pull-up with your own bodyweight? Many cannot, so instead use a chair at home to give an assist.

At the gym, use a lat pulldown machine or a pull-up machine that gives assistance.

3. Abdominal exercises

Ab exercises are calisthenics exercises as well.

There are various ab exercises that you can do to contract the muscles and work toward strengthening them. Even the push-ups mentioned above can help do this if you focus on contracting the muscles while performing the push-up.

There are lots of exercises that are amazing for the abdominal area, such as the plank, crunches and hip raises — all of which can be done with your bodyweight, making these types of exercises great for a calisthenics workout on their own or incorporated into your overall fitness routine.

4. Jumping jacks

Jumping jacks are great because they get the heart pumping — not only offering fat-burning benefits, but keeping the heart healthy. The full body movement combined with jumping gives the body a great overall cardio burn, and jumping jacks also serve as a great leg exercise.

If you are not able to jump at this time or need to work up to it, you can do a low-impact version by extending one leg at time as the arms go overhead in the traditional jumping jack form.

Squat and jumping movements are also great butt exercises, and they can be part of an overall butt workout.

Benefits

1. You can do calisthenics anywhere

Because calisthenics can be done using only your bodyweight, this type of training can be performed anywhere. You can do an entire routine in the privacy of your home, at the gym or in a nearby park.

I’ve even done short workouts at the airport.

There are numerous ways to perform calisthenics exercises at different levels.

For example, a push-up can be performed on the knees for beginners. Over time, you can work up to the toes and eventually add in claps or side knee tucks.

The options are many and will build muscle and stamina.

2. Calisthenics can help provide improved coordination

The Journal of Sports Rehabilitation published a study investigating how Pilates and calisthenics impact a person’s coordination. The participants included healthy females ages 25 to 50.

The results indicated that calisthenic exercises were more likely to improve coordination after three and six months of training compared to Pilates. Pilates is great, but if you’re looking to increase coordination, you may benefit more from calisthenics-type exercises.

3. You gain all-over muscle tone

Calisthenics offer the ability to build amazing muscle tone, and you can pretty much take it as far as you want. Using your own bodyweight can allow you to focus on specific muscle groups and overall body tone at the same time.

Typically, when lifting your own bodyweight, it requires focus and engagement of many more muscles to ensure proper form. That means that all of these muscles are getting work that will result in a more evenly distributed physique (rather than an overbuilt one).

4. Provides support for other sports and fitness goals

Calisthenics-type exercises are a safe choice because they put less strain on the muscles and joints of the body. This is considered a “natural” form of training because you are using your own bodyweight to perform the exercises.

This is not an injury-free guarantee, but with proper form and gradual increase in intensity, this type of exercise can definitely provide a safer option for an effective workout.

Calisthenics workouts are perfect for adding strength without adding bulk. This is often needed to become more efficient at other sports as well as helping to prevent injury.

Endurance runners often need to strengthen the hips in order to be more efficient at running while minimizing the risk of injury.

A study tested athletes by increasing their strength training but decreasing their overall volume of training. The group that increased their strength training resulted in improved performance through improved muscle development.

Another study found that “explosive strength training” improved results by improving endurance due to improved neuromuscular efficiency. This occurs when the nervous system uses the correct muscles to produce or reduce force while stabilizing the body in all three planes of motion.

5. It’s perfect for beginners to advanced exercisers

Calisthenics is perfect for anyone just starting a physical fitness plan or someone who is advanced but wants a more shredded physique.

By starting slowly, a beginner can begin a smart program that will provide amazing benefits, especially if consistent.

However, make sure to choose a program that offers modifications so you can have options that are right for you and at your level. Starting at a too advanced level puts you at an increased risk of injury.

In terms of frequency, two to four days per week for about 20 minutes each session is a good place to start. Over time, you can work more exercises and longer time periods into your training schedule.

An advanced exerciser can develop amazing overall body tone, muscle development and strength by performing more intense variations of calisthenics.

6. It’s an option even if you have health issues

Calisthenics isn’t just for people who are already in shape. If you’re living with chronic disease, check with your doctor to see if it’s right for you.

In 2016, Turkish researchers published a study showing that calisthenics is as safe and effective as cycling for people living with chronic obstructive pulmonary disease.

Full-Body Calisthenics Workout

If you are looking to get great muscle tone, consider a calisthenics workout a few times a week. If you want to get results, create a routine that you can commit to doing and stay consistent.

Here is a great workout to put into your routine.

Warm-up

Repeat sequence 2 to 3 times:

• Jog in place for 1 minute  — Modification: March in place
• Jumping jacks x 20 — Low-impact option: Leave out the jump, stepping one foot out to the side each time the arms go overhead
• Push-ups x 10 — Place your hands on the floor with your legs extended and toes on the floor. Hands should be wider than shoulder width to work the chest. While engaging the abdominals, lower down into a push-up, then return to start. Repeat. (Modification: Place your knees on a mat on the floor, then lower and lift back to start.)
• Shallow squats x 10 — With feet hip-distance apart, lower halfway down into a squat, sticking the butt back behind you as if sitting in a chair, then raise back up while engaging the glutes. We are just warming up, so a half-squat works for this exercise.

Main workout

• Repeat 2 to 3 times
• Take a 15-second rest between each exercise

1. Pull-Ups

Do as many as you can.

If you have access to a pull-up bar, try this. If you are not ready for the pull-up, start by doing what is called an iso-eccentric pull-up.

To do this, grab onto a bar, and jump up so your chest touches it. Try to hold that position for three to five seconds.

Then lower yourself slowly and with control.

2. Deep Squats x 25

With feet hip-distance apart, lower down into a deep squat, sticking the butt back behind you as if sitting in a chair, then raise back up while engaging the glutes.

Keep the chest upright. As you get stronger, hold the squat for 5–10 seconds before raising back up.

3. Crunches x 20 (center, left and right for a total of 60)

Lie face up on a mat on the floor. Place your hands behind your head, but do not use them for support. Keep elbows wide.

With knees bent, keep feet close to your butt and crunch up, looking up toward the sky while squeezing the abdominals. Slowly lower back down.

Crunch up again, but this time, twist toward your left knee. Slowly lower.

Crunch up again, but twist to the right knee, and lower. That’s one rep.

Repeat 20 times.

4. Push-Ups x 20

Place hands on the floor, legs extended with toes on the floor. Arms should be wide with hands on the floor.

While engaging the abdominals, lower down into a push-up, and hold for 3–5 seconds, then return to start. Repeat.

Modification: Place your knees on a mat on the floor, then lower and lift back to start.

5. Lunges x 15 (per leg)

Place your feet in a split stance with the right foot forward and the left foot way back with hips facing forward. Lower into a deep lunge, tucking the hips and keeping the weight on the right heel.

Push up through the right foot. Repeat 15 times, then perform the exercise on the other leg.

6. Plank: One minute (work up to 2 minutes)

In push-up position, arms extended, with the neck and head aligned with the spine all the way down through heels, squeeze the abs and glutes. Hold for one minute, while the hips are slightly tucked to help maintain a alignment with the body.

Modification: Place your knees on the mat, and work up to performing the exercise on your toes. You can advance this exercise by raising your right arm and left leg at the same time.

Hold for 10 seconds, and repeat on the other side.

7. Cardio for 10 Minutes

Choose the cardio that works for you based on what is available and what you like to do. For example, you can run for 10 minutes or do 10 30-second sprints, then take a 1- to 2-minute break and repeat your next set.

Precautions

Like all new exercises programs, please check with your healthcare professional prior to performing these exercises. Start slowly, and work your way into more advanced moves over time.

If anything causes unusual discomfort or injury, or if you feel dizzy or dehydrated, stop immediately and consult your healthcare professional.

Final Thoughts

• Calisthenics is an amazing way to start your fitness journey (or to dive deeper into the path you’re already on). What’s great is you can take it with you wherever you go, even when traveling.
• Consider preparing a notebook of workouts you like, or check out some of the great workout apps available today.
• Make fitness a priority in your life and results will follow, especially when combined with a healthy eating plan.

The post Calisthenics Workout Exercises for Improved Muscle Tone appeared first on Dr. Axe.

Rucking is gaining popularity as an effective, low-impact workout that combines walking with the added challenge of carrying weight.

Originally a military training exercise, rucking has now become a favorite among fitness enthusiasts looking for a simple yet powerful way to build strength, endurance and cardiovascular fitness.

Whether you’re new to exercise or an experienced athlete, rucking can be easily adapted to suit your fitness level and goals.

In this article, we’ll cover what rucking is, how to get started, its benefits and downsides, safety tips, and frequently asked questions.

What Is Rucking?

Rucking is a form of exercise that involves walking or hiking while carrying a weighted backpack, also known as a rucksack. The added weight increases the intensity of the workout, helping build strength, endurance and cardiovascular fitness.

Rucking can be done almost anywhere — on city streets, trails or even on a treadmill — and is easily adjustable by changing the weight you carry or the distance you walk.

Rucking was originally used by military personnel to train soldiers, as it builds the stamina needed to carry heavy gear over long distances. Today, it’s embraced by fitness enthusiasts of all levels as a simple, effective way to get fit, burn calories and build muscle.

How to Ruck

1. Choose the right gear

Start with a sturdy backpack that can hold weight comfortably. You can use a specific rucksack designed for rucking or a regular backpack with weight plates, sandbags or other heavy items.

Make sure the bag has padded straps and distributes the weight evenly across your back.

2. Start light

If you’re new to rucking, start with a lighter weight, such as 10–15 pounds. Gradually increase the weight as your strength and endurance improve.

3. Warm up

Before rucking, warm up with light cardio and dynamic stretches to prepare your muscles and joints.

4. Focus on form

Maintain an upright posture with your shoulders back and core engaged. Walk with a natural stride, and avoid leaning forward, which can strain your back.

5. Choose your route

Start with flat terrain before progressing to hills or uneven surfaces. Choose a route that matches your fitness level, and adjust the distance and intensity over time.

6. Pace yourself

Rucking isn’t about speed. Aim for a steady pace that challenges you without overexertion.

Beginners should aim for a pace of 15–20 minutes per mile.

7. Cool down

After rucking, cool down with stretching and hydration to help your muscles recover.

Benefits

1. Builds strength and muscle

The added weight from the backpack increases resistance, helping build muscle in the legs, back, core and shoulders.

2. Boosts cardiovascular fitness

Rucking elevates your heart rate, improving cardiovascular endurance without the high impact of running.

3. Burns more calories

The combination of walking and carrying weight significantly increases calorie burn, making rucking an effective tool for weight loss.

4. Low impact

Unlike running, rucking is easier on the joints, making it a suitable option for people looking to avoid high-impact exercises.

5. Improves posture and core stability

Carrying weight while walking engages the core and promotes good posture, leading to better overall body mechanics.

6. Mental health benefits

The outdoor aspect of rucking, combined with the rhythmic nature of walking, can help reduce stress, improve mood and boost mental clarity.

7. Increases endurance

Regular rucking builds stamina and endurance, making it easier to perform other physical activities.

Downsides

1. Risk of injury

Carrying too much weight or using improper form can lead to back, knee or shoulder injuries. There’s also potential for injury when putting on or taking off a heavy rucksack.

It’s essential to start slowly and increase weight gradually.

2. Not suitable for everyone

People with existing back, knee or hip problems should consult a healthcare provider before starting rucking.

3. Requires proper gear

Investing in a quality backpack and weight plates can be an initial cost, although many can start with a basic backpack and household items for weight.

In addition, you need the proper footwear to avoid blisters and foot pain.

4. Time-consuming

Rucking is generally slower-paced compared to other workouts, so it may take more time to achieve the same level of exertion as other high-intensity exercises.

Is Rucking Safe? Safety Tips and Precautions

Rucking can be a safe and effective form of exercise when done properly, but there are some important factors to consider to protect your back and avoid injury.

• Start Light: Begin with a manageable weight to prevent strain — such as 5% to 15% of your body weight — and gradually increase it as your strength improves.
• Use Proper Footwear: Wear supportive shoes with good traction and ankle support to reduce the risk of slipping or injuries.
• Use Proper Form: Maintain good posture with a neutral spine, engage your core and lean forward slightly to counterbalance the weight.
• Distribute Weight Correctly: Pack the heaviest items close to your back and higher up in the rucksack.
• Stay Hydrated: Carry water, especially on longer rucks, to prevent dehydration.
• Listen to Your Body: Pay attention to signs of discomfort or pain. If something feels wrong, lighten your load or shorten your route.
• Warm Up and Cool Down: Properly warming up before rucking and stretching afterward can help prevent injuries.
• Avoid Overtraining: Incorporate rest days into your routine to allow your body to recover and adapt to the increased load.

Overall, rucking can be safe for your back and beneficial for overall fitness when approached gradually and with proper technique. However, it’s important to listen to your body, start conservatively and progress slowly to minimize the risk of injury.

Consulting with a fitness professional or healthcare provider before starting a rucking routine is advisable, especially if you have any pre-existing conditions or concerns.

FAQs

Does rucking really build muscle?

Yes, rucking helps build muscle, particularly in the legs, core, back and shoulders. The added resistance of carrying weight engages multiple muscle groups, promoting strength and endurance.

How heavy should you ruck?

Beginners should start with 10–15 pounds and gradually increase as they build strength. Experienced ruckers may carry 20–50 pounds, depending on their fitness levels and goals.

How far should I ruck as a beginner?

Start with a manageable distance, such as one to two miles, and gradually increase as your fitness improves. The goal is to challenge yourself without overexerting.

Is a weighted vest the same as rucking?

A weighted vest provides similar resistance but distributes weight differently compared to a rucksack. While both offer resistance training benefits, rucking with a backpack engages the back and shoulder muscles more directly.

Conclusion

• Rucking is a versatile and effective workout that combines the benefits of cardio and strength training in one activity.
• Whether you’re looking to lose weight, build muscle or simply add variety to your fitness routine, rucking offers a low-impact, accessible way to get moving.
• However, there are some precautions to keep in mind, as it can put extra strain on the body if you try to carry too much weight or don’t have the proper equipment.
• However, by starting with the right gear, pacing yourself and following safety guidelines, you can enjoy the many benefits of rucking while minimizing the risks.
• Ready to give it a try? Strap on your backpack, hit the trail and start rucking your way to better health!

The post What Is Rucking & Is It Safe? Benefits, Downsides & How to Do It appeared first on Dr. Axe.

When you learn about the complexity of shoulder anatomy, it’s clear the best shoulder workouts for women should be on your radar.

Why? The shoulder is considered the most mobile joint in the entire human body.

As a “ball and socket” joint, the shoulder’s joint capsule allows for a wide range of up-and-down, back-and-forth movements that we depend on every single day.

Pretty amazingly, motions of the shoulders include:

• adduction (movement toward the body/midline)
• abduction (movement away from the body)
• flexion (bending)
• extension (lengthening)
• elevation (raising)
• depression (lowering)
• both internal or external rotation

The sheer mobility of the shoulder opens the joint up to injury, though.

Ever suffer from a shoulder injury, such as a rotator cuff tear or “frozen shoulder“? If so, you’re already aware of just how important the health of the shoulder bones and joints are for functionality.

In athletes or those who work out often, the shoulders are one of the most-utilized parts of the body — involved in movements like lifting the arms overhead, holding up weights or heavy objects, reaching in front of you or behind, and functions like catching and throwing.

Considering the frequency with which these types of shoulder motions occur, even when we’re not purposefully “exercising,” it’s no surprise the shoulder experiences a lot of wear and tear with age.

Stretching and exercising the shoulders helps keep their range of motion intact, while also adding strength and stability.

Of course, shoulder exercises for women (and men) also have aesthetic benefits as well. Not only do the shoulder workouts for women below help improve the strength of your arms, but they’re also tailored for women to give the upper body a lean, rounded and toned (maybe even shredded) look.

How Shoulders Function and Operate

The ball-and-socket joint of the shoulder is actually made up of many smaller parts — including smaller tendons, ligaments and muscles.

Because of the complexity of the shoulder, it’s not actually a very stable or durable body part. The shoulders depend on soft connective tissue to keep them stable and strong.

When connective tissue becomes inflamed or degenerated over time (very common due to age, osteoarthritis or overuse), shoulder pains and stiffness are usually the result.

Tissues that help form the shoulder include the small ligaments and tendons that hold its pieces together, including the tissue of the rotator cuff. The rotator cuff is where the upper arm attaches to the shoulder blade.

The four primary parts of the shoulder include the:

1. Sternoclavicular joint (SC joint)
2. Acromioclavicular joint (AC joint)
3. Glenohumeral joint
4. Tissue located between the scapula and ribs

These attach muscles to bones, helping with rotation and strength.

Here is other shoulder anatomy to consider:

• There are three bones that help form the shoulder. These include the large bone of the upper arm (the humerus); the flat, triangular blade at the rear of the shoulder (the scapula); and the long, thin collarbone (the clavicle) at the front of the shoulder.
• A smooth layer of cartilage surrounds different parts of the shoulder, allowing for gliding motion.
• The muscles that form the shoulders include the teres minor, infraspinatus, supraspinatus and subscapularis.
• The part of the shoulder we think of as the ball-and-socket joint is formed where the top end of the arm bone fits into the small joint socket of the shoulder blade. This connection is made through the glenohumeral joint. The glenohumeral joint capsule includes tissue connecting the humerus/upper arm to the the scapula/shoulder blade.
• The clavicle connects to the shoulder blade through the AC joint.

Best Shoulder Exercises for Women

Given how many different motions the shoulders are capable of, there are numerous ways to add muscle mass, strength and flexibility to the shoulders. Many experts feel that the best way to train the shoulders for optimal functionality and strength is to view them as more than one muscle group (since they are).

This means the most effective shoulder workouts will target different parts of the shoulder, using various types of moves, dynamic motions and weights. The moves below can be incorporated into interval training, CrossFit, Tabata or another plan, such as kettlebell workouts.

Shoulder exercises for women include (but are far from limited to):

• All different variations of planks
• All types of push-ups
• Rows
• Overhead presses
• Cable pulls
• Lifts
• Flys
• Lateral raises
• Burpees
• TRX push-ups (check out a TRX workout)
• And even some yoga moves that involve holding up the weight of the upper body

Before beginning any shoulder-focused workout, make sure to take a couple minutes to dynamically stretch the upper body and loosen up the shoulders.

To protect yourself from tearing or pulling, spend several minutes doing some of the following shoulder stretching exercises before you begin and then another a couple of minutes to do the same afterward:

• Circle and swing the arms up and down, including while the hands are held parallel to the floor.
• Lift the arms overhead. You can also interlace the fingers and push the palms up to the ceiling while you do this.
• Cross-over arm stretch: Stand with feet hip-distance apart. Relax your shoulders, and gently pull one arm across your chest as far as possible, hold for several breaths and repeat on other side.
• Shoulder-back rotation: Hold a stick or small hand towel rolled lengthwise behind your back, grabbing one end with one hand, and lightly grasp the other end with your other hand. Pull the stick or towel horizontally so your shoulder is stretched, holding about 10 to 15 seconds on each side.

Specific Shoulder Workouts for Women

After a brief warm-up/stretching period, you’re ready to customize your own shoulder workout using the recommendations below. The shoulder-targeted moves below are based on your current fitness/strength level, but if you don’t fall neatly into one category, just mix and match the shoulder exercises for women you like.

Here’s how to use the shoulder exercises for women below to form your ideal shoulder workout:

• Because the shoulders can become fatigued if you focus on them exclusively during your entire workout, consider alternating shoulder moves with those that target another part of the body, such as the lower back or legs (butt workouts, hamstrings, quadriceps or calf exercises, for example). Otherwise, if you’re able to bust through back-to-back shoulder moves during your workout, then that’s an option, too.
• You can customize your own shoulder workout by performing about 2 to 3 total sets, which can include about 4 to 8 of the moves described below that focus on the shoulders/upper body.
• Between sets, rest for about 30 seconds. If possible, repeat sets one after the other in order to keep your heart rate up, which gives you the added benefit of getting some cardio.
• The amount of reps recommended for each shoulder move is listed next to the specific exercise below. As you get stronger, you can work on increasing reps, or do the opposite and focus on lifting more weight.
• Depending on your fitness level, you can keep increasing the amount of weight you use for each move, but start lightly to work on proper form at first. When using dumbbells, most women should start with lighter weights that are about 5 to 10 pounds.
• Keep increasing the amount of weight you use (or resistance, in the case of exercise bands) about every 2 to 3 weeks. For moves where your body weight is the source of resistance (such as in yoga or TRX), then work on increasing reps or time spent holding the position.
• Complete the whole shoulder workout about 2 to 3 times per week. Take at least 48 hours rest in between workouts to allow stressed tissue in your shoulders to repair and grow back stronger.

Shoulder Workouts for Women and All Beginners

If you’re new to working out your shoulders, aim to complete about 2 (possibly 3) sets in total. About 8 to 10 reps of the shoulder exercises for women below will help you keep proper form.

If you do too many reps, you risk breaking form because the shoulders are becoming too fatigued.

• Planks: Get into a push-up position, with your palms spread directly under your shoulders and your legs and back straight. If your wrists aren’t comfortable here, you can also bend your elbows and rest your weight on your forearms (for “forearm plank”). Aim to keep your belly and low back squeezed tight so your body forms a straight line from your shoulders to ankles. Keep breathing, and hold this position for 30 to 90 seconds at a time.
• Upper-body yoga moves:  Yoga moves that can help strengthen the shoulders include:
  • “Downward Facing Dog” (your body forms an upside-down V)
  • “Chaturanga Pose” (hovering to the mat in push-up position)
  • “Dolphin Pose” (similar to a forearm plank but bending from the waist)
  • “Upward Dog” (a backbend where your arms are holding your legs lifted off the floor)
  • “Wheel Pose” (a full backbend pushing the floor away with both arms)
  • “Reverse Table Top” (holding the hips off the floor with your hands placed on the mat behind you)
• Basic push-ups: From plank position, lower your body down with your back flat and gaze forward until your chest almost touches the floor. Push back up to plank, and repeat five or more times.
• Flys using dumbbells: Flys lift the arms away from the body out to the side, forming an upside-down “V” shape. Hold a dumbbell in each hand near the hips while standing straight, then raise the weight sideways a few inches away from the body with straight arms. Bring the weights back toward the hips, and repeat about 10 to 12 times. If it feels more comfortable, you can also perform flys while sitting or with bent arms (sometimes called a “bent arm lateral raise”).
• Basic cable pull: Stand on a cable resistance band, holding one grip in each hand with your feet apart, enough to create as much tension in the cable as you like. Raise your arms in front of your body to shoulder height, squeezing the core in order to use the arms. Lower your arms back down, and repeat 10 to 12 times per set.

Shoulder Workouts for Women Who Are Athletic and Want to Stay Lean but Muscular

For staying lean and toned, complete “a moderate amount” of reps (around 8 to 12) of the moves below. Use a weight that feels difficult but not the highest amount you could lift. Stick with about 2 to 3 sets in total.

• Flys: Described above, which help target the back of the shoulder. To add a challenge, you may want to bend over from the waist and then perform flys. You can even place your forearm on an incline bench to help keep your back straight. Aim for about 10 to 12 reps.
• Cable front pulls: If you have access to a cable machine at your local gym, grip the cable with both hands and walk backward until the cable is shoulder height. Pull the cable toward the face, keeping the back straight and bending the arms at shoulder height so the elbows open up to the side. Straighten the arms, and repeat 10 to 12 times per set.
• Overhead press: Hold a barbell overhead, gripping just wider than shoulder-width. Squeeze your core as you lift the bar straight overhead, then lower back to shoulder height. Repeat 8 to 10 times depending on the weight.
• Scaption raise: Standing upright with your feet shoulder-width apart, hold a dumbbell in each hand with your palms facing each other near your hips. Lift your arms straight in front of your chest to form a V, holding the “V” parallel to the floor. Pause for a breath (or more, if you’d like), and then bring the weights back down to your hips again. Repeat for about 12 to 15 reps. This is a safer alternative to shoulder presses for people with forward-rounded shoulders.
• Burpees: Burpees are one of the most well-rounded exercises out there. They address the full body while working the core and arms. The basic burpee is called a “four-count burpee” and starts in a standing position.
  • Count 1: Drop into a squat position with your hands on the ground.
  • Count 2: Kick your feet back, placing your body into a plank position, while keeping your arms extended. For more of a shoulder challenge, try lowering into a push-up here and then back up.
  • Count 3: Jump your feet back into the squat position.
  • Count 4: Jump up from the squat position. Repeat about 10 to 15 times or however many times you can within one minute.
• TRX push-ups: If you have access to suspension TRX cables, place one foot in each cradle and bring the legs straight behind you so your feet are at knee height. Get into push-up position, first with your legs/back/stomach in a straight line. With hands at shoulder-width on the floor, perform a push-up, lowering your chest all the way down, then raise your hips with your chest still down to bend from the waist. Your shoulders support you as you bring your legs closer to you, then return to straighten your body again. Perform 8 to 10 of reps for one set.

Shoulder Workouts for Women to Add Shoulder Strength and Mass

In order to build mass and lots of strength, many trainers recommend using a high amount of weight while completing a lower amount of reps (around 4 to 8). You may want to add more sets, completing about 3 to 4 in total.

Remember that the heavier you lift, the more important it becomes to take time to recover between workouts.

• Clean overhead press: Standing shoulder-width, arch your back and bend your hips to grab a bar with both hands. Lift the legs back up, holding the bar down until it passes your knees, then raise the bar quickly, if possible, to shoulder level. Straighten the back and stand tall, pressing the bar directly overhead. Bend from the hips, lower the bar and repeat.
• Bent-over side cable pull: Standing next to a cable machine, place the handle in the hand farthest away. Bend over to straighten the back, squeeze the core, then lift the arm out sideways until it’s shoulder height, keeping the palm facing the machine. Lower the arm back down, and repeat.
• Front plate raise: Hold a heavy plate weight flat in front of your body near your hips, then raise the plate straight up to shoulder height without moving the core. Try not to swing the plate. Lower it down, and repeat.
• Dumbbell side lateral lift: With heavy dumbbells held in each hand next to your hips, raise the arms out to the side slowly with a slight bend at the elbow, until the weights come to shoulder height. Lower weights to the hips, and repeat.

Precautions

If the shoulders start to feel pain during your workout or pain increases afterward and lasts more than two to three days, back off from exercising the shoulders, and rest for at least several days.

Keep an eye out for any injuries that can affect the shoulders due to overuse — such as a rotator cuff tear. Symptoms may include weakness and/or pain in the arm, especially when moving the shoulders.

Besides a rotator cuff tear, shoulder pain can also be caused by any of the problems below:

• Rotator cuff tendonitis: due to repetitive overhead use of the arms during activities, such as gardening, raking, carpentry, housecleaning, shoveling, tennis, golf and throwing.
• Frozen shoulder: occurs when scar tissue abnormally makes the humerus adhere to the shoulder blade, causing shoulder pain and stiffness.
• Subacromial bursitis: happens when there is inflammation of the small sac of fluid, called the bursa, that cushions the rotator cuff tendons from a nearby bone called the acromion.

Many of these are related to overuse and are most common among athletes or those with hobbies and manual labor jobs involving the shoulders.

If you feel throbbing, stiffness or notice swelling in the upper body, avoid resistance training involving the shoulders, rest and ice the area. You may need to see a doctor or physical therapist.

Final Thoughts

• The shoulders are incredibly mobile body parts, capable of moving in various planes of direction. Because of this, shoulders require strengthening and stretching from multiple angles.
• Shoulder exercises for women include holding planks, push-ups, lateral lifts, overhead presses, flys, burpees, and lifting a heavy bar or plate.
• Women can customize their own shoulder workout by choosing about 4 to 8 different moves that target the arms and upper body, increasing either reps or weight as strength improves.
• The best shoulder workouts for women incorporate plenty of the best shoulder exercises for women, along with the appropriate rest between.

The post Best Shoulder Workouts for Women (& How to Do Them) appeared first on Dr. Axe.

Swimming is a sport that many of us seem to do often when we’re young but then slack off on as we age. According to statistics, children swim more than adults, and in past generations, people tended to swim more in general — which is a shame considering the many benefits of swimming.

If you haven’t hit a swimming pool in some time or find yourself swimming only during warmer months, you’re missing out. That’s because swim workouts are some of the best activities you can do for your body year-round.

Swimmers benefit from improved endurance, strength and even stress relief, and those aren’t the only benefits of swimming.

Read on to discover why it might be time to grab your goggles and swim cap to take advantage of the benefits of swimming.

Benefits of Swimming

There’s no such thing as a miracle workout, but if there was, swimming would be pretty high on the list. Research suggests there are both physical and mental benefits of swimming workouts, and you don’t need to be the next Michael Phelps to reap these effects.

What does swimming do to your body exactly? Here are the top benefits of swimming for your body and mind:

1. Can help your brain work better

You’ll get more than just a swimmer’s body when you take up swim workouts. Your brain will get a boost, too.

Swimming has been found to increase blood flow to the brain, which leads to more oxygen. That means you may experience more alertness, better memory and overall improved cognitive function.

One interesting study found that just being in a pool of warm water that’s at least chest-level can have a positive effect on blood flow to the brain. Participants in the study increased blood flow to their cerebral arteries by about 14 percent.

2. Helps children achieve skills

It turns out that getting little ones in the water early is a good idea as well. A study of 7,000 children under 5 years old found that children who participated in swimming at a young age achieved skills and reached physical milestones earlier than their non-swimming peers, regardless of socioeconomic background.

Their literacy and numeric skills were better, too. Better get the floaties!

3. Gives you a mood boost

If you only swim during the summer months, it’s time to break out your swimsuit during the winter. That’s because, despite the lower temperatures, one study found that swimmers who hit the pool regularly between October and January reported improved general well-being, including less fatigue, tension and memory loss.

No matter the time of year, it’s thought that swimming offers mental health benefits, including lowering stress levels, reducing symptoms of anxiety and depression, and improving sleep quality.

Not only that, but the swimmers who suffered from ailments like rheumatism, fibromyalgia or asthma found that wintertime swimming eased their aches and pains. (Plus, if you’re daring, there are benefits of swimming in cold water too.)

4. Can help lower blood pressure

If you suffer from hypertension (high blood pressure), swim workouts are an excellent way to lower resting blood pressure.

One study found that, over a 10-week period, men and women who had previously been sedentary and had hypertension decreased their resting heart rate significantly. This is particularly useful for people who struggle with other exercises because of their weight, asthma or injuries.

Another study found that after a year of swimming regularly, patients with hypertension lowered their blood pressure while also improving insulin sensitivity, which is key to avoiding type 2 diabetes.

5. May help you live longer

If you’ve been comparing life extenders, swimming is another one to add to your list.

One study of more than 40,000 men between 20–90 years old found that those participants who swam or did other pool exercises, like water jogging or aqua aerobics, lowered their risk of dying from any cause by nearly 50 percent compared to men who were sedentary, walked regularly or who were runners.

6. Helps reduce risk of heart disease

A 2018 meta-analysis and review concluded that swimming “may offer robust beneficial effects on cardiorespiratory fitness and body composition across multiple populations.” The review found that swimmers benefited from improvements in ventilation, exercise performance, body mass, body fat percentage and lean mass.

Positive effects of swimming are thought to be comparable to other types of exercise in terms of physiological outcomes, both in healthy adults and those with noncommunicable disease.

In another study of patients with osteoarthritis, researchers found that swimming was just as effective — and sometimes even more so — as cycling at improving cardiovascular function and reducing inflammation.

7. May decrease lower back pain

Skip the painkillers, and hit the pool instead. One study found that patients with lower back pain who did aquatic exercises at least twice a week showed significant improvements in pain.

After six months, 90 percent of the study’s participants felt they improved after their time in the program, no matter what their swimming ability was at the start of the study.

8. Serves as ideal alternative to high-impact exercise

Swimming uses muscles you don’t normally engage and is easy on the joints, making it a great alternative to high-impact activities. It also allows you to zone out without the fear of tripping on something like when you’re running.

Even though it’s “low impact,” swimming isn’t necessarily easy. At a moderate pace, it burns about 270 calories in just a half hour.

Increase the intensity, and you’re looking at about 700 calories an hour!

Unlike other workouts, like running or cycling, swimming isn’t only a cardio activity. Because water is denser than air — by nearly 800 times — every swimming workout becomes a strength training session, where you’re building muscle and tone along with burning calories with each stroke.

One review found that swimming exercises led to improvements in both strength and power capacities and performance. Plus, you’ll likely use muscles that you normally don’t, meaning you’ll start to see definition in new places.

9. Can help with weight loss

Does swimming work for weight loss, and can swimming burn belly fat?

The answer is: probably. Like any other exercise, how effective swimming is for weight loss depends on a variety of factors: how long you’re swimming, what you’re eating throughout the day and what you’re doing once you’re in the pool.

If you spend most of your time adjusting your bathing suit instead of moving or swim dozens of laps but subsist on a fast food diet, chances are you’re not going to lose weight, and studies focused on swimming for weight loss have been somewhat contradictory.

One study examined the effects of swimming and walking on body weight, fat distribution, lipids, glucose and insulin in older women. The study found that, after six months, swimmer reduced their waist and hip sizes more than walkers and increased how far they could swim in 12 minutes.

Walkers didn’t increase how far they could walk.

After a year, swimmers reduced their body weight and cholesterol levels more than the walkers.

Other studies have found that swimming can increase people’s food consumption, and in some studies, swimmers haven’t lost any weight at all.

If you focus less on the numbers on the scale and instead on your body, however, you might find that swimming is the ideal workout for you, even if you aren’t dropping pounds.

10. Works your whole body

Swimming engages almost every major muscle group in the body, providing a comprehensive workout. Research shows that swimming improves cardiovascular health, increases muscle strength and enhances overall endurance.

11. Good for people with injuries, disabilities, arthritis and other conditions

The buoyancy of water reduces the impact on joints, making swimming an excellent exercise option for individuals with injuries, disabilities, arthritis or other conditions.

Studies indicate that aquatic exercise can improve function and quality of life for people with chronic pain and physical limitations.

12. Helps with asthma

Swimming can improve lung capacity and respiratory function. In fact, a 2012 study published in the Indian Journal of Physiology and Pharmacology revealed that swimming led to greater functional improvement in the lungs compared to running.

Research suggests that the humid environment of indoor pools can be beneficial for people with asthma, helping them breathe easier and reducing asthma symptoms.

In addition, a case report from 2023 relayed that a 49-year-old woman who dealt with asthma since she was a teenager had her asthma symptoms resolved after she began swimming in open water regularly.

According to the report, “After sharing this case report with an international open water swimming community on social media, over one hundred people with asthma commented that their symptoms had also improved after taking up this activity.”

The authors of the report did caution: “The mechanism whereby open water swimming might alleviate asthma has not been established. Possibilities include benefits to mental health, anti-inflammatory effects, being more fit, improved immune function and suppression of the bronchoconstrictive component of the diving reflex. Further research might usefully confirm or refute these clinical observations.”

13. Can improve MS symptoms

For individuals with multiple sclerosis (MS), swimming can help improve flexibility, reduce pain and enhance overall quality of life.

One study found that aquatic exercise significantly improved the condition of MS patients.

14. Improves sleep

Regular swimming can lead to better sleep patterns and improved quality of sleep. Exercise, in general, has been linked to better sleep, and swimming is no exception.

A study in the journal Sleep Medicine found that physical activity, including swimming, can improve sleep quality.

15. Helps manage stress

The benefits of swimming include that it can reduce stress and promote relaxation. The rhythmic nature of swimming, combined with the soothing effects of water, can help lower stress levels and improve mood, including open water swimming.

Research shows that swimming can decrease the symptoms of anxiety and depression.

16. Safe workout during pregnancy

Swimming is a safe and effective exercise for pregnant women. It can help maintain fitness levels, reduce pregnancy-related discomfort and improve mood.

In fact, the American College of Obstetricians and Gynecologists recommends swimming as a safe exercise during pregnancy.

17. It’s affordable

Swimming is a cost-effective exercise. Many communities offer affordable access to public pools, and the minimal equipment required makes it accessible to a wide range of people.

18. Suitable for all ages and fitness levels

Swimming can be adapted to suit all ages and fitness levels, from beginners to elite athletes. Its low-impact nature makes it suitable for children, older adults and everyone in between.

19. Helps regulate blood sugar

Regular swimming can help manage blood sugar levels. Exercise improves insulin sensitivity and can be a crucial part of diabetes management.

A study published in Diabetes Care found that regular physical activity, including swimming, helps control blood glucose levels.

20. Supports bone health

Another one of the benefits of swimming is it can contribute to bone health, particularly when combined with other weight-bearing exercises. While swimming is not a weight-bearing exercise, it can help improve overall fitness and muscle strength, supporting bone health.

In fact, research published in 2017 found that water-based exercise “may have benefits with respect to maintaining or improving bone health in postmenopausal women.”

Types of Swimming and How to Swim

Types:

There are four major swimming “strokes” that experts recommend learning in order to get the most benefits from your workouts. These strokes generally provide a full-body workout (they’re also the same strokes used by competitive swimmers) and include:

• Front crawl — Regarded as the fastest of the four strokes, this is done facing forward with alternating arm movements. You keep your body flat but rotate your hips and shoulder. One shoulder comes out of the water as your arm exits while the other begins the propulsive phase under the water.
• Breaststroke — Done while facing forward, you stretch your arms out and to the side. Your head bobs in and out of the water so you can breathe while also increasing your speed.
• Butterfly — Facing forward, you move your chest and use both arms symmetrically while kicking with “butterfly legs.” Your body remains close to the surface of the water while your hands sweep down and out to form a Y shape in front of you.
• Backstroke — While floating on your back, you use alternating arm movements to propel you forward. Your body rolls from side to side slightly while your legs perform “flutter kicks.”

How Often and How Long?

Is swimming every day OK? In most cases, yes.

Swimming is gentle on your joints, so you’re unlikely to get injured in a pool. Unlike other exercises, unless you’re doing some seriously intense swimming, you don’t really need recovery time after pool exercises.

If you are recovering from an injury, swim workouts are an excellent way to keep moving while you recover.

How long do you need to swim to get a good workout? Aim for about 20 to 40 minutes (or longer if you enjoy endurance swimming).

At first, start with shorter swims lasting about 15 to 20 minutes, and plan to swim every other day or several times per week. As you get better at it, increase the time to about 30 minutes, ideally about four or five times per week.

Here’s the cool thing: According to Swimming.org, “30 minutes in a pool is worth about 45 minutes of the same activity on land!”

Tips for How to Swim:

Completely new to swimming or ready to become a more avid endurance swimmer? Here’s how to do it:

For starters, swim workouts can be way more intense than you may expect, because working out in the water is completely different than on land. You’re constantly in motion to keep yourself from sinking, your lungs are adjusting to breathing differently and muscles you didn’t know you had are in motion.

In short, it’s tough!

When you’re first starting out, the best way to keep from feeling too winded too soon is by divvying up your workout into a few short intervals. You want to vary the strokes, the intensity and rest periods as well.

You can also add some pool toys to change things up, like using a kickboard to tone thighs or play water sports with friends.

For each workout below, the goal is given along with expected strokes and distances.

Why do more strokes than just the crawl? Variety gives your muscles a break.

Remember, an Olympic-sized swimming pool is 50 meters long, so one “lap” is 100 meters.

Also, please consult your doctor before beginning any type of training program.

1. Beginner swim workout

The principal goal is to learn the four major strokes — the front crawl (or freestyle), the backstroke, the breaststroke and the butterfly — and swim continuously without taking breaks, aided by breathing properly.

Beginner workout (rest between each set):

• 2 x 50 meter crawl (warmups)
• 2 x 50 meter backstroke (focus on swimming straight)
• 2 x 50 meter breaststroke (focus on technique)
• 2 x 50 meter butterfly (if you can’t do butterfly, then do crawl)
• 2 x 100 meter IM (25 meters of each: butterfly, backstroke, breaststroke, crawl)
• 2 x 50 meter crawl (cool-down)

2. Intermediate swim workout

Until you’ve mastered the butterfly, you shouldn’t advance to this workout. Here the goal is to improve your swim technique for all four strokes and develop excellent breathing.

Intermediate workout (rest after each 100 meters or lap if need):

• 300 meters warmup (alternate the four strokes)
• 4 x 100 meters IM (“sprint” 1st and 3rd lap, swim easy on 2nd and last IM)
• 4 x 50 meters breaststroke
• 4 x 50 meters butterfly
• 4 x 50 meters backstroke
• 200 meters cool-down (alternate the four strokes)

3. Advanced swim workout

Advanced swim workouts include more challenging swimming drills and breathing techniques. These drills will help you develop into a very strong swimmer with outstanding stamina.

Advanced workout (rest after each 100 meters or lap if need):

• 300 meters crawl warmup
• 4 x 200 meters with alternate breathing (50 meters every 6th stroke; 50 meters every 5th; 50 meters every fourth; 50 meters every 3rd)
• 3 x 100 meters (butterfly, backstroke, breaststroke)
• 8 x 50 meters sprints (swim each without taking a breath; rest briefly after each)
• 8 x 25 meters sprints (swim each without taking a breath; rest briefly after each)
• 4 x 100 meters IM (rest 30–60 seconds after each 100)
• 300 meters cool-down (alternate the four strokes)

Risks and Side Effects

Happily, swimming is one of the sports where you’re least likely to injure yourself.

That being said, why might swimming not be good for you? It’s generally very safe (assuming you know how to float), but it requires an adjustment from the way you operate on land.

If you’re not an experienced swimmer or have health issues, particularly cardiovascular disease, you should contact your doctor to ensure that striking up a swimming routine is safe.

If you’re unsure about how to swim, now is the time to get a lesson! Most community pools offer adult swimming lessons throughout the year.

Easy on your wallet, swimming doesn’t require any gear except for a swimsuit. If you’re hitting the pool regularly, you should get a pair of swimming goggles so you don’t have to worry about chlorine flying in your eyes.

Ladies, you might want to invest in a swim cap — although it’s not particularly stylish looking, it’ll protect your hair from the chemicals from the water so it doesn’t start feeling rough or get discolored.

Of course, public pools often use a lot of chlorine, so chlorine rash or other skin symptoms can crop up as well.

Conclusion

• The benefits of swimming workouts are vast and range from improving your brain function and mood to reducing your risk of heart disease and helping you live longer.
• While the jury is still deciding on whether swimming is the best workout for weight loss, it’s excellent for keeping in shape and building muscle tone. (Another new exercise worth trying is pickleball, which is similar low-impact yet good exercise.)
• Not only is swimming a cardio workout, but it’s strength training as well. Hello, muscles!
• Ease into pool workouts to ensure you feel comfortable and can maintain them, and then enjoy the benefits of swimming.

The post Health Benefits of Swimming + Swim Workouts to Try appeared first on Dr. Axe.

The muscles of the legs, including the gluteus maximus, span across three joints: the hips, knees and ankles. The large muscles of the legs have the primary role of supporting the hips and core — including the pelvis region and muscles of the lower back, some of the most susceptible to aches and pains.

Strong “glutes” also allow for movements such as bending over, squatting down, standing up straight, pushing off the ground (such as to run) and for maintaining other aspects related to proper posture.

A report published in the Journal of Experimental Biology states that “The human gluteus maximus is a distinctive muscle in terms of size, anatomy and function compared to apes and other non-human primates …. Enlargement of the gluteus maximus was likely important in the evolution of hominid running capabilities.”

If your lower body is feeling weak or tight, perhaps placing too much stress on your back when you’re trying to exercise, regularly doing hip and butt exercises can strengthen your glutes. A dynamic workout that targets all muscles of the legs will improve range of motion and increase stability, helping to prevent compensations and injuries.

What Is the Gluteus Maximus?

The gluteus maximus is one of three muscles of the glutes, and one of the largest muscles in the whole body. While many people think of the “glutes” as one muscle (i.e, the butt muscle), they are actually a group of three muscles:

• gluteus maximus
• gluteus medius
• gluteus minimus muscles

The gluteus maximus is the biggest of the gluteals and supports the other two glute muscles in various ways.

The glutes are located behind the pelvis region, attaching to fascia tissue of the lumbar region (the lower back). They sit below the gluteus medius (the top of the buttocks) and above the biceps femoris (the muscles in the back of the thighs). They also connect to the sacrum, sacrotuberous ligament and coccyx bones (the tailbone).

The gluteus maximus attaches to the front of the legs by inserting into the gluteal tuberosity of the femur. Another insertion point is the iliotibial tract connecting to the tibia. The nerve supply that reaches the glutes are called “inferior gluteal nerves” (L5, S1,2).

In people who are fairly active, the glutes are usually one of the strongest muscle groups in the entire body, due to the need to support the sacrum and femur, areas of the lower and mid body where the glute muscles attach to.

Together the glute muscles help with exercises or activities such as: lifting and lowering when sitting, thrusting, climbing stairs, jumping, and balancing the lower body. For the overall most functional lower body strength, the glutes are exercised in proportion to other muscles of the legs, including the quadriceps and calves.

Gluteus Maximus Function

The primary role of the glutes (gluteus maximus) is supporting stability of the pelvis and extending or rotating the hips. They also help the knee extend by lifting the iliotibial tract in the legs, help with lowering and lifting the body towards the ground, support upright posture through the spine, and reduce pressure placed on the lower back.

Some of the benefits of having stable, strong gluteus maximus muscles include:

• Helping with running and other higher intensity activities that involve lift off — Some research has found that while the gluteus maximus supports lower levels of activity (like walking uphill or on an even surface) in certain ways, it’s strength is required much more for activities that require speed, such as jumping or running. In fact, some researchers believe that growth of the glutes in humans and other primates is tied to the evolution of running capabilities.
• Stabilizing the pelvis and supporting the hips — In order for weight and force to be properly balanced in the body, moving up from the lower legs to the upper body, the hips must be stable. Strong glutes help prevent muscular compensations and address weak hip muscles that can contribute to injury or poor performance.
• Supporting the muscles of the back — In patients who complain of lower back pain, many experts recommend strengthening the glutes to improve posture and take pressure off of the lower body. Lower back pain is one of the most common complaints among middle-aged and older adults, often tied to lots of sitting, too little movement of the lower body and not enough stretching.
• Stabilizing your femur (thighbone) — Your femur connects to your hip socket, which is supported from the back by your glute muscles. The glute muscles help to rotate the femur, both internally and externally. This helps with movements like lifting your leg out to the side or back.

Any type of running will help strengthen your glutes, but sprinting at a very fast speed is even more effective. You can perform sprints as part of a HIIT workout or simply increase your speed while running or briskly walking for a short distance.

Common Glute Injuries

The glutes are one of the major muscles in the body that tend to be involved in improper training or injuries due to poor form. The glutes can sometimes contribute to imbalances in the body or overuse injuries when they are engaged and strengthened too much in proportion to other muscles, such as the quads (the muscles in the front of the thighs).

All muscles of the legs are more likely to become overused when repetitive movements are performed; this can be one behavior tied to overtraining, especially without proper rest or when not enough stretching is performed between workouts. Injuries of the gluteus maximus are most commonly due to repetitive movements of the legs that require motion in only one direction or plane.

On the other hand, the gluteus maximus (and other muscles of the glutes) can also become weak and unstable when someone doesn’t get enough physical activity, for example if they sit for many hours per day at a desk and live a mostly sedentary lifestyle. Some experts call this phenomenon “gluteal amnesia,” which occurs when the muscles near the buttocks become overstretched and underused, resulting in weakness and stiffness. Some common aches, pains and injuries tied to weak gluteus maximus muscles can include:

• Lower extremity injuries — Some research shows that weak glutes can increase the likeliness of injuring other parts of the legs, due to instability. This can include rolling the ankle or hurting the knees for example.
• Hip pain — The gluteus maximus plays an important role in stabilizing the pelvis, so when the muscle is weak or injured poor balance can develop. This can result in hip tightness or hip flexor pain, especially if you’re also skipping stretching. The hips may not be able to rotate properly, which can compromise proper form in other muscles.
• Decreased stabilization of the pelvis — This can increase the risk for running injuries, lower back pains and aches in the lower legs (such as the hamstrings). One side of the body may become stronger or more balanced than the other, increasing the likelihood of injury.
• Low back pain — The glutes help the body properly perform multiplanar movements that can stress the back, such as bending over or squatting down. By helping the torso, pelvis, hips and legs remain evenly balanced and stable, the body can move in dynamic ways without over-straining or rounding one specific area of the spine due to the pull of gravity.
• Trouble walking, running or doing other activities — Any physical movement that involves stability, flexibility and strength in the legs and hips can be compromised. For example, yoga, dancing, horseback riding, cycling, hiking, sprinting, plyometrics or Tabata workouts, and other activities will be more difficult with underdeveloped glutes.
• Reduced range of motion — This can occur during normal activities and cause overall tightness.

Best Glute Exercises

Here is the optimal glute training protocol:

• For the best results, do the glute exercises listed below in a leg workout at least once or twice per week.
• You can either aim for a specific number of reps (such as 10–20 reps per set, depending on your fitness level) or do the exercises in a circuit, performing each exercise for 45–60 seconds with a 30 second break between.
• For beginners, perform two sets or two rounds in total. And for advanced exercisers aim, for three to four sets/rounds in total.
• Between each round of exercises give your muscles a break by resting for about 1–2 minutes.
• In order to evenly build strength and prevent overuse, give yourself enough rest throughout the week and also incorporate other exercises for your core, back and upper body.

1. Weighted or barbell squats

Standing with your feet hips distance apart, hold a barbell or free weights at shoulder height (either the barbell resting above your shoulder blades on your back, or free weights resting on top of your shoulder muscles held in front of you). Keeping your spine in a neutral position move into the squat by retracting your hips and pulling them backward.

Hinging at your hips, bend your knees until your thighs come almost parallel to the ground (knees should be directly over your feet). Then push back up until your back is straight and repeat 5–10 times depending on the weight you’re using.

There are also many other variations of squats you can try. Squats can be done with weights held in the front of your body or behind your back, using dumbbells or a stability ball, with your arms held overhead or parallel to the floor, using a chair or wall for support if you’re more limited, held in place while you focus on breathing (as is done in yoga during “chair pose”), and in other ways. Pistol squats are also a great workout for the entire legs and hips. Pistols are one-legged squats with one relaxed hamstring and calf and the other leg straight out in front of you as you lower down.

As part of a kettlebell workout, the kettlebell squat is a great exercise for the glutes.

2. Lunges

Starting with your spine neutral and head up, place your hands on your hips and step forward with one foot until the thigh is parallel to the ground. Drop your back knee down and balance on your back toes, keeping your back straight so it’s in line with your back thigh and knee. Return to start by pushing off your front foot and stepping the legs together, then repeat.

Other ways to practice lunges include lateral lunges or step back lunges. For more difficult variations, you can hold free weights in your hands while you lunge or a stability ball.

3. Romanian deadlifts

Start with hand weights in your hands just outside your thighs, or a barbell on the ground. Keep your feet hip distance apart and your tailbone/hips slightly tucked. Lower the upper body while keeping the chest upright and butt sticking back. Keep your back flat (try not to hunch or round).

Drive your back upright and your hips forward so you end up standing up straight, drawing the weights in your hands until they are about the height of your mid-shin or just below the knees. Lower back down as you started and repeat.

4. Step-ups

Using a block or some type of bench placed in front of you, place one foot forward with the knee bent. Try make sure your chest is upright and your front knee is right over your ankle once bent. Lean forward and step off your front leg, bending your back leg and bringing it near your stomach, or keeping it straight and trying not to use it for thrust.

Step back in the same direction and repeat. If you’d like to hold a weight in your hands near your hips as you step, keep them swinging downward to add resistance.

5. Glute bridges

Laying down on your back, bend your knees and bring them parallel while hip distance apart. Push off the bottom of your feet and drive through with your heels, extending your hips vertically up as you round your back. You should feel your core engaged and weight supported by your glutes, thighs, back and heels.

Extend while you keep your chin tucked to your chest and core engaged, then reverse to lower your hips down. You can also increase the difficulty by raising one leg in the air at a time as you hold your hips up, or using a barbell held over your hips.

6. Yoga

Many yoga postures involve variations of squats and lunges. These include the asanas (poses) called: Warrior II, Warrior 2, Chair, Bridge or Wheel Pose. These poses are best performed with a straight pine and tucked tailbone, and all can assist in building your glutes.

Best Glute Stretches

Following a glute workout, try to stretch the the lower body for 5–15 minutes in some of the following ways:

1. Forward fold

Standing up with your legs straight or slightly bent, bend over to bring your fingers near your toes and hold for 15–30 seconds.

2. Foam rolling

If you experience pain in the butt muscles (a side effect of glute injury) use a foam roll placed directly on the back of the hip while you keep one leg crossed over the other. With your food placed over the opposite, roll back and forth gently on the back of the hip as you apply light pressure for about 30 seconds at a time.

3. Cross-legged gluteal stretch

Stand upright with one leg bent and your ankle placed over the opposite knee. Move your hips back as you squat and bring your arms forward to help you balance. Your standing leg should try to come parallel to the floor, and your crossed knee should be bent with your knee moving out to the side to help stretch the hips.

4. Hip flexor “crescent” lunge

Kneel down on one knee, with the front knee bent and thigh parallel to the ground. Lift your hands overhead and form a straight line between your head, spine and pelvis. Alternate about five times between straightening your front leg and bringing your hands down to frame the front foot, then bending your front knee again and lifting your arms back up. Hold each position for about 10 seconds at a time.

Precautions

One thing to be careful of when exercising the glutes is to resist clenching the butt during backbends or other movements, since this can aggravate the lower back and sacroiliac (SI) joint.

To help activate your glutes, try to squeeze the butt in first (before doing any movements) in order to know that you’re using the right muscles, but then release before moving into other postures. Your spine should remain upright, your core engaged and your tailbone tucked as much as possible during yoga or other exercises. The hips should also not be externally rotated, which is easier if you use a block between your thighs in many poses for assistance.

To help strengthen your body evenly all over, try to include other exercises in your routine that target the quads, hamstrings, calves and core. Keep increasing the number of reps you do, or weight you incorporate, over time to keep building strength in the legs.

Final Thoughts

• The gluteus maximus is one of three muscles of the glutes (the buttocks muscles), and one of the largest and strongest muscles in the whole body.
• Roles of the gluteus maximus include helping to stabilize the pelvis, support the hips, protect the low back, and assist with movements like running, thrusting or squatting down. Weak glutes can contribute to injuries in the legs, poor balance, hip pain and low back aches.
• Exercises and stretches to help prevent weak or tight glutes include: all types of squats and lunges, romanian deadlifts, glute bridges, sprints, step-ups and hip flexor stretches.

The post Gluteus Maximus Function, Plus Best Glute Exercises appeared first on Dr. Axe.

When nicer weather returns, it’s exciting to move your workouts outdoors, adding plenty of fresh air and scenic sights to the experience. However, working out in the heat can cause dehydration and overheating when it’s not done with caution.

There are ways you can work out in the heat safely, stay cool and maintain healthy hydration levels. With these simple tips, you can continue to enjoy the outdoors while getting in your daily physical activity.

Tips for Working Out in the Heat

1. Hydrated and rehydrate

This seems pretty obvious, but staying hydrated is critical when working out in the heat. You will sweat out the water you drink, so it’s even easier to become dehydrated.

Research shows that going into a workout hydrated is very important. Not only should you drink plenty of water before, during and after your workout, but eating foods that help restore electrolyte balance is also helpful.

Before and after exercise in the heat, eat or drink naturally hydrating foods that provide electrolytes, such as coconut water, watermelon, cucumber, celery, citrus fruits and carrots.

After workouts, be sure to replace water and sodium loss by drinking two to three extra cups of water and eating sodium foods, such as pickles, sauerkraut and adding a pinch of sea salt to meals.

2. Plan wisely

If you plan to exercise outdoors, choose a cooler time of day when the sun isn’t shining on you at its hottest. Mornings and late afternoon/early evening are great times to work out, but minimize your exposure to direct sunlight.

3. Consider a pre-workout shower

Research suggests that manipulation of pre-exercise body temperature can influence your workout performance and may be an effective strategy for athletes competing in stressful environments. Taking a cool shower or a quick swim before exercising in the heat is a good way to reduce body temperature.

4. Wear light-weight clothing

Avoid wearing dark-colored clothing when exercising in the heat. Go for whites or even bright clothes that reflect the sun.

You’ll also stay cooler with light-weight clothing and moisture-wicking garments that bring sweat to the outer surface and help keep you dry. You may find that loose-fitting shirts help keep you cool as well.

5. Bring an ice pack

If you become overheated, placing an ice pack on the back of your neck can help cool you down. You can also use a cold wash cloth to relieve the heat.

6. Listen to your body

It’s important to know your limits when exercising in the heat. If you begin to feel light-headed, dizzy or nauseous, it’s time to rest and drink water.

Excessive sweating can lead to heat exhaustion and have dangerous consequences, so monitor your water intake and energy levels as you go through your exercise routine.

7. Keep it short

If you’re not used to extended workouts in the heat, keep your routine short, starting at about 20–30 minutes. Let your body get used to physical activity in the heat, whether it’s outdoors or during a heated class like hot yoga.

Benefits of Exercising in the Heat

1. Improves your endurance

Exercising in the heat helps you become more comfortable with an uncomfortable setting. It forces you to push through the discomfort, thereby improving your tolerance for tough workouts.

Research indicates that people who are more acclimated to the heat and fully hydrated have less body heat storage and perform optimally during exercise-heat stress.

2. Prepares you for competitive events

Because working out in the heat helps build endurance and tolerance to stress on the body, it can be useful in training for competitive events. Your ability to do intense workouts for extended periods of time will be greater after training in the heat.

3. Increases sweat and blood circulation

Your body naturally responds to heat exposure by increasing sweat production and blood circulation. Learning how to adapt to these circumstances allows your body to become more able to work out in a range of temperatures.

Plus, working out in the heat safely can improve your heart and sweat rate, thereby boosting cardiovascular health.

4. Promotes detoxification

Research suggests that individuals routinely have sweating rates of one liter per hour when working in hot environments. This sweat rate promotes detoxification and allows your body to expel toxins within the body.

Remember that you need to replenish these fluids by drinking plenty of water after an outdoor workout.

Risks and Side Effects

When exercising in the heat, you need to know your limits and the warning signs of heat exhaustion. Everyone handles exposure to heat and physical activity in high temperatures differently, so you need be aware of your personal limitations.

If you experience any of the following symptoms, it’s important to stop your workout, hydrate and get your body back to a normal temperature:

• fatigue
• weakness
• muscle cramps
• nausea
• vomiting
• headache
• dizziness
• problems with vision
• excessive sweating
• confusion
• low blood pressure

There are phases of heat-related health issues, starting with feelings of weakness and dizziness, experiencing heat cramps, heat exhaustion and then heat stroke, which is a medical emergency that can cause serious damage. It’s critical to avoid any of these symptoms when taking your workouts outdoors or into high temperatures.

Conclusion

• Just like working out in the cold, working out in the heat can be challenging and invigorating all at once. It helps promote detoxification and build endurance, but it can also be dangerous if it’s not done correctly.
• To work out in the heat safely, it’s critical to stay hydrated (drink plenty of water before, during and after your workout), eat or drink electrolyte foods, keep your workout time short, avoid hours of direct sunlight, wear loose-fitting clothing, and use an ice pack to cool yourself off.
• Exercise in the heat can be useful for promoting blood circulation and sweating, building tolerance to stressful situations, and making you a more competitive athlete. However, if you notice any signs of heat exhaustion or heat stroke, stop your workout, reduce your body temperature and hydrate.

The post Tips for Working Out in the Heat Safely (Plus Its Benefits) appeared first on Dr. Axe.

Yoga is a go-to remedy to reduce tight-muscle tension, but there’s so much more to it.

For instance, today we can actually see how yoga changes your brain. And while it’s true that sometimes we put too much focus on how “bendy” we can be in a yoga pose — like how far we can take our hands to the floor in a forward fold, for example — the truth is the heart of yoga focuses on the naval region.

That’s why here, we focus all of our attention on the best yoga poses for your gut.

Yoga and the Gut

For thousands of years, yoga practitioners harnessed naval-focused postures and breathing exercises to tap in to the transformative power of the gut. Today, paying special attention to that region makes more sense than ever.

Up to 80 percent of the immune system is housed in the gut, making it the hub of our health. The gut is also nicknamed the “second brain” for its impact on our mental well-being.

Clearly, yogis have been on to something!

Many yoga postures focus on the abdominal area, the area today associated with the enteric nervous system. Gut-focused yoga stimulates the gastrointestinal tract nerve cells to interact with the brain through the vagus nerve.

Some research indicates yoga therapy can aid people dealing with irritable bowel disease and mood disorders. This makes sense, since people diagnosed with ailments like irritable bowel syndrome, irritable bowel disease and even depression commonly display altered vagus nerve activation.

Yoga (along with aerobic exercise) helps improve parasympathetic tone by getting the vagus nerve back on track.

Aligning your yoga practice with movement and your breath helps facilitate a healthier diaphragmatic breathing pattern. This allows the vagus nerve to interact with the brain in a way that produces less tension and agitation, while improving digestion and sleep.

Best Yoga Poses for Your Gut

Modern-day stressors often send the sympathetic nervous system into overdrive, unleashing stress hormones that send us into “fight or flight” mode. This slows down digestion and can lead to all sorts of digestive distress, including bloating, constipation or diarrhea.

The best yoga poses for your gut focus not only on massaging your digestive organs for better mobility, but also include restorative postures to activate your body’s parasympathetic nervous system to help coax your body into a calmer state. Your overtaxed gut will thank you!

While all of these poses can improve your digestion and overall gut health, you’ll benefit from practicing on an empty stomach (especially the twists!).

1. Crocodile

Building a foundation of healthy diaphragmatic breathing is quintessential to all of your yoga work and meditation that follows. While it may not feel like you’re doing much in crocodile pose, know that you’re naturally aligning your body to reduce shallow chest breathing while encouraging a healthier diaphragmatic breath pattern.

Let’s get started!

1. Lie face down on the floor.
2. Stack your forearms on top of one another, with each hand on the opposite elbow.
3. Draw the forearms in so that the chest is slightly off the floor, with the forehead resting on crossed arms. If this creates tension in your shoulders, you can slide your elbows out a little wider or roll up a blanket and place it under your collarbones.
4. Slightly separate the legs a comfortable distance with the toes turned in, out or back. Do what feels best in your body.
5. Close your eyes, and relax your shoulders, abdomen and legs. As you breathe, soften the eyes and your jaw. Turn your attention to the breath, and notice the sensation of your belly against the floor on each inhale as your diaphragm draws down.
6. Observe your breath with curiosity, knowing with practice the breath will start becoming smoother, quieter, with inhalations and exhalations about the same length.

Center in crocodile for 2 to 5 minutes.

2. Reclining twist

Use reclining twist to invigorate your organs and nervous system while aiding in digestion. This gentle twist also helps promote spinal flexibility while releasing back tension.

1. Lie on your back with your arms resting on the floor out along your sides.
2. Bend your knees, and place your feet on the floor about hip-width apart.
3. Keeping your feet on the floor, exhale, and lower your knees and lower body to the right. (You have an option to turn your head in the opposite direction, looking away from the stretch.)
4. Inhale, engage the naval center and use the strength of your core to pull your knees back to center.
5. Exhale, and slowly lower the knees and lower body to the left, with the option to take your gaze over the right shoulder.
6. Repeat 3 to 5 times. Play around with holding a few twists, making sure your breath keeps moving.

Note: We sometimes focus on twisting as far as we can, which can hamper our natural diaphragmatic breath. If you notice your twist is constricting your breath in away way, simply back out of it a bit so your breathing becomes smooth and easy again.

3. Bridge pose

The gentle compression on the abdominal organs invigorates stagnant digestion while creating an energizing effect. This is also considered a great butt exercise.

1. Lie on your back, and bend the knees, taking the feet hip-distance apart.
2. Place your arms along your sides on the floor.
3. Roll the shoulder blades under you, and engage the core as you press through the heels to gently lift the hips off the ground.
4. Be mindful not to lift too high — we want to avoid creating an excessive arch in the low back.
5. Hold here for 5 to 10 breaths, breathing as your gently engage the core, including your buttocks muscles.

4. Knees-to-chest pose

Also known as “wind-relieving pose,” you can see why this posture benefits digestive health. And here’s where things really get interesting …

Researchers included this pose in a 2017 study and found gut-focused yoga helps our bodies absorb more micronutrients, particularly zinc, iron, copper and magnesium.

According to the researchers, “The yoga postures … helped improve digestion by the massaging of internal digestive glands, which in turn, helped in an enhanced absorption of micronutrients. Yoga practices help in gentle and automatic massaging of internal organs and, therefore, facilitate the functioning of digestive system, respiratory system, circulatory system, nervous system, endocrine system, and excretory system.”

To practice knees-to-chest pose:

1. Lie on your back with your legs extended straight out and resting on the floor.
2. Exhale, and draw your right knee in toward the chest.
3. Wrap your hands around the right leg just below the knee, and draw the knee in toward the chest.
4. Hold for 15 seconds, being mindful to keep your back, shoulders, pelvis and lengthened leg on the ground.
5. Repeat on the other side.
6. Finally, draw both knees, and wrap your arms around them, drawing them toward the chest as you relax through the core. Hold for 10 to 15 seconds.

5. Abdominal squeeze

Working with abdominal squeezes helps improve abdomen tone and massages and improves circulation to the abdominal organs while strengthening the abdominal wall.

The real benefit comes when you coordinate the squeezes with diaphragmatic breathing, inviting your body to enter a more balanced parasympathetic nervous system mode, also known as “rest and digest.”

Just a word of caution: Abdominal squeeze and releases may not be suitable for people dealing with hernias, recent abdominal surgery, pregnancy, menstruation, glaucoma or uncontrolled high blood pressure. Check with your health care provider to see if it’s right for you.

To practice:

1. Come to a standing position with your feet slightly wider than your hips.
2. Bend at the knees, and place your hands on your thighs.
3. As you exhale, contract your core, drawing your belly button toward your spine.
4. Inhale, and let the contraction relax.
5. Repeat 10 times.

6. Standing forward bend

Hamstrings get most of the credit when it comes to forward bending poses in yoga, but your digestive organs and glands are also stimulated and massaged as you breathe into the natural compression of a forward fold.

Depending on your comfort, there are several options for forward bends, but all will help you turn inward while supporting healthy digestion and elimination.

Note: Avoid this pose if you’re dealing with a low-back or hamstring injury, sciatica, glaucoma, uncontrolled high blood pressure, or a detached retina.

1. Stand with your feet hip-distance apart.
2. Exhale, and engage the thighs and core as you bend forward, hinging at the hips.
3. Place your fingertips on the floor (or a yoga block) in front of your feet.
4. Lengthen the spine as you inhale and soften into the pose as you breathe out.
5. Hold for several breaths, then engage your inner thighs, roll the buttocks together, and draw up through the pelvic floor and core to come to a standing position. Breathe.

Option: If a full forward fold is feeling too intense, use a chair as a prop, and gain the same digestive benefits without overdoing it.

7. Seated spinal twist

Twists help invigorate your digestive system and also help squeeze out toxic buildup. The good news is a gentle twist goes a long way, so stop at the first sensation of stretch and resist the urge to overdo it.

1. Start in a seated position with your legs extended in front of you.
2. Cross your right root over your left knee, planting it onto the floor.
3. Place your right arm behind you, fingertips to the floor.
4. Inhale, and lengthen the spine.
5. Exhale, and place your left elbow over your outer right thigh to move into the gentle twist.
6. Look over your right shoulder without straining your neck.
7. Take 5 breaths in this twist.
8. Gently unwind, and repeat on the other side.

Note: You can perform this gentle twist from a seated position in a chair if the floor is not comfortable.

8. Legs up the wall pose

This calming pose encourages further transitions your body into “rest and digest” mode while aiding circulation and GI health.

(This gentle inversion is also a great yoga for lymph flow posture to help nurture your immune system.)

1. To begin, roll a towel or blanket to about 4 inches in diameter.
2. Then, sit with one hip against the wall and your rolled towel nearby.
3. Carefully roll onto your back as you swing your legs up the wall.
4. Find a comfortable distance from the wall so your legs can easily rest on it.
5. Bend your knees, and place your feet on the wall so you can lift your hips enough to place the roll under your pelvis.
6. Rest your pelvis on the roll, and extend your legs up the wall to relax there.
7. Close your eyes, and bring your attention to your breath at the edge of your nostrils.
8. Stay here for 3 to 5 minutes, using your exhalations to help relax.
9. Notice the rise of your belly, expansion of your ribs and lifting of the chest (in that order) with each inhale.
10. Notice the belly relaxing into each exhale as the ribs draw back in.
11. Breathe, rest and let gravity do its thing.

9. Corpse pose

Integrate all of the work you’ve done in this resting relaxation to close out the best yoga poses for your gut  practice.

While it may be tempting to skip out on this last step, enjoy the inward focus and centered, calm awareness that occurs here.

You can use a thin pillow under your head to support your neck. A rolled blanket or foam roller under the backs of the knees can also create more comfort in your low back.

And of course, cover up with a blanket if you’d like. (Just don’t fall asleep!)

1. Lie flat on your back with your legs long and your arms along your sides, palms up.
2. Pull your shoulder blades underneath you, and close your eyes.
3. Follow the flow of your breath, noticing the cool sensation of the breath as it hits the edge of your nostrils.
4. Rest here for several minutes, letting the benefits of your practice take hold.

The post 9 Best Yoga Poses for Your Gut (Digest + Detox) appeared first on Dr. Axe.

Maintaining good posture is crucial for overall health, reducing back pain and enhancing physical appearance, and posture exercises can help you practice proper posture and help it become second nature.

This is important because poor posture, such as forward head posture, can lead to a variety of issues, including muscle imbalances, joint pain and decreased mobility.

Fortunately, incorporating specific posture exercises into your daily routine can make a significant difference.

1. Chin tucks

• How to do it: Sit or stand with your spine straight and tall posture. Gently tuck your chin toward your chest, creating a double chin and maintaining a neutral spine. Hold for five seconds and release. Repeat 10 times.
• Benefits: Strengthens neck muscles and improves alignment.

2. Shoulder blade squeezes

• How to do it: Sit or stand with arms at your sides. Squeeze your shoulder blades together, and hold for five seconds. Repeat 10 times.
• Benefits: Enhances upper back strength and reduces shoulder tension.

3. Wall angels

• How to do it: Stand with your back against a wall. Raise your arms to shoulder height, and bend your elbows to 90 degrees. Slide your arms up and down the wall while keeping your back and arms in contact with the wall. Repeat 10 times.
• Benefits: Improves shoulder mobility and posture.

4. Cat-cow stretch

• How to do it: Start on your hands and knees. Inhale, and arch your back (cow pose). Then exhale, and round your back (cat pose). Repeat 10 times.
• Benefits: Increases spine flexibility and reduces tension in the back.

5. Plank

• How to do it: Lie face down, and then lift your body onto your toes and forearms. Essentially, get into a push-up position with your forearms on the floor. Keep your body in a straight line from head to heels, engaging your core, and hold for 30 seconds to one minute. As you work your way, hold for as long as you can with good form. Then rest, and repeat two to three times.
• Benefits: Strengthens core muscles, supporting better posture.

6. Chest stretch

• How to do it: Stand with your feet shoulder-width apart. Clasp your hands behind your back, and lift your arms slightly while opening your chest. Hold for 20–30 seconds.
• Benefits: Relieves tightness in the chest and improves upper-body posture.

7. Seated forward bend

• How to do it: Sit with your legs extended in front of you. Inhale, and lengthen your spine. Then exhale, and bend forward, reaching for your toes. Hold for 20–30 seconds.
• Benefits: Stretches the hamstrings and lower back, promoting better posture.

8. Bridge pose

• How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes. Hold for 10–15 seconds, and repeat 10 times.
• Benefits: Strengthens the lower back and glutes, supporting the spine.

9. Bird dog

• How to do it: Start on your hands and knees with a flat back. Extend your right arm forward and left leg backward, keeping your back straight and core engaged. Hold for five seconds, and switch sides. Repeat 10 times.
• Benefits: Enhances core stability and balance.

10. Cobra stretch

• How to do it: Lie face down with hands under your shoulders. Press up, lifting your chest off the ground while keeping your pelvis on the floor. Hold for 15–20 seconds.
• Benefits: Strengthens the lower back and opens up the chest.

11. Reverse plank

• How to do it: Sit with legs extended and hands on the floor behind you. Lift your hips toward the ceiling, forming a straight line from head to heels. Hold for 15–30 seconds.
• Benefits: Strengthens the posterior chain and improves shoulder alignment.

12. Hip flexor stretch

• How to do it: Kneel on one knee with the other foot in front. Push your hips forward while keeping your back straight. Hold for 20–30 seconds, and switch sides.
• Benefits: Stretches the hip flexors, which can become tight from prolonged sitting.

13. Wall slides

• How to do it: This one is similar to wall angels. Stand with your back flat against a wall, feet shoulder-width apart. Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold for a few seconds, and then press back up to starting position. Repeat 10–12 times.
• Benefits: Strengthens the upper back and shoulders, promoting better posture.

14. Child’s pose

• How to do it: This relaxing pose stretches your back and lengthens your spine. Kneel on the floor, sit back on your heels and rest your forehead on the ground. Arms can be extended forward or alongside your body. Hold for 30–60 seconds.
• Benefits: Stretches the lower back and hips, relieving tension and improving flexibility.

15. Chest opener

• How to do it: Stand tall with arms extended out to your sides at shoulder height, palms facing forward. Squeeze your shoulder blades back and together, opening your chest. Hold for five seconds, and then release. Repeat 10–12 times.
• Benefits: Improves chest flexibility and counteracts forward shoulder posture.

16. Dead bug

• How to do it: Lie on your back with knees bent and feet flat on the floor. Extend one arm straight up toward the ceiling and the opposite leg straight out, keeping your lower back pressed into the floor. Slowly lower your arm and leg toward the floor without letting your back arch. Hold for a second, and then return to starting position. Repeat 10 times per side.
• Benefits: Strengthens the core and improves coordination.

17. Neck stretches

• How to do it: Gently roll your head in a circular motion, first clockwise, then counter-clockwise. Repeat five times in each direction.
• Benefits: Relieves tension in the neck and shoulders, promoting better posture.

18. Doorway shoulder stretches

• How to do it: Stand in a doorway with your arms raised overhead and forearms resting on the door frame. Lean forward gently, stretching your chest and shoulders. Hold for 15–30 seconds.
• Benefits: Opens up the chest and improves shoulder flexibility.

19. Seated spinal twists

• How to do it: Sit on the floor with your legs extended. Twist your torso to one side, placing your opposite hand behind you for support and your other hand on your knee. Look over your shoulder, and hold for 15–30 seconds. Repeat on the other side.
• Benefits: Enhances spinal mobility and relieves lower back tension.

20. Standing psoas stretch

• How to do it: Stand with one leg lunged forward and your back knee on the floor. Reach your arms overhead, and gently arch your back. Hold for 15–30 seconds, and then switch sides.
• Benefits: Stretches the psoas muscles, which can improve hip flexibility and posture.

21. Foam rolling

• How to do it: Use a foam roller to target your back, glutes and hamstrings.
• Benefits: This self-massage technique can help loosen tight muscles that contribute to poor posture.

22. Shoulder rolls

• How to do it: Roll your shoulders forward in a circular motion five times, then backward five times. Repeat two to three sets.
• Benefits: Relieves shoulder tension and improves upper-body posture.

In addition to posture exercises, you can help improve your posture in the following ways:

• postural restoration
• myofascial release
• inversion therapy
• sleeping in the best sleep positions
• Egoscue

Frequently Asked Questions

1. Why is good posture important?

Good posture helps maintain the natural curves of the spine, reducing strain on muscles and ligaments. It enhances breathing, digestion and overall body function while preventing pain and injury.

2. How often should I do posture exercises?

Ideally, posture exercises should be done daily or at least three times a week. Consistency is key to seeing improvements and maintaining good posture.

3. Can posture exercises help with back pain?

Yes, many posture exercises strengthen the muscles that support the spine, which can alleviate back pain and prevent future discomfort.

4. How long does it take to see improvements in posture?

Improvements can be noticed within a few weeks of consistent exercise. However, significant changes in posture may take a few months, and consistency is key.

5. Can poor posture affect my overall health?

Yes, poor posture can lead to a variety of health issues, including chronic pain, respiratory problems and decreased mobility.

6. Are posture exercises suitable for all ages?

Most posture exercises are suitable for all ages, but it’s important to adjust the intensity based on individual fitness levels and any pre-existing conditions.

7. Will these exercises fix my posture permanently?

Posture is a habit. Consistent exercise strengthens the supporting muscles, but maintaining good posture throughout the day is key.

8. Can I improve my posture without exercise?

While exercise is crucial, being mindful of your posture throughout the day is essential. Be mindful of your posture while sitting, standing and walking.

Set reminders to check your posture, and adjust accordingly.

9. Are there any posture aids that can help?

Lumbar supports for chairs and ergonomic workstations can provide additional support, but they shouldn’t replace posture exercises.

Conclusion

• Standing tall and sitting up straight aren’t just about aesthetics — they’re a foundation for good health. Incorporating posture exercises into your daily routine can have a profound impact on your overall health and well-being.
• The 22 posture exercises listed above are easy to perform and highly effective in improving your posture.
• By dedicating a few minutes each day to these posture exercises, you can prevent pain, enhance mobility and boost your confidence.
• In addition, maintaining posture awareness and practicing these moves can strengthen your core, improve flexibility and prevent aches.
• Remember, consistency is key! So, take a deep breath, straighten your spine and embrace the power of good posture.

The post 22 Posture Exercises to Relieve Pain & Improve Quality of Life appeared first on Dr. Axe.

Time is precious. That’s why making the most of every sweat session — and avoiding common workout mistakes — is key.

I’m a huge fan of sneaking in mini-workouts whenever I can. That’s one of the benefits of high-intensity interval training: You only need a few minutes.

But there are so many other ways you can shift your exercise routine to more efficient workouts. Tiny tweaks can make a huge different when it comes to losing body fat faster, increasing lean muscle mass and reducing stress.

Here are some of the most common workout mistakes you should avoid …

1. You only use machines

There’s no doubt about it: Resistance training is one of the best things you can do for your body.

In fact, a 2012 study found just 10 weeks of resistance training can increase lean muscle mass by nearly 4 pounds and reduce 4 pounds of fat while increasing your metabolic rate by 7 percent. Translation: You’ll burn more fat when you’re out of the gym, too.

Strength training does so much more than that, too. It’s a key factor in the natural management of type 2 diabetes, thanks to its ability to help create normal blood sugar levels.

Resistance training also lowers your resting blood pressure, helps shed that dangerous belly fat and increases bone mineral density by 1 percent to 3 percent.

Clearly, we all need to make sure strength training is in our lives.

But you’re short-changing yourself if you’re only using machines. In fact, this is one of the classic workout mistakes.

Strength training machines lock your movement into a predetermined plane of motion, meaning you’re working those large, primer mover muscles without much assistance from stabilizing muscles. Keeping these muscles out of the mix fails to strengthen them and also largely eliminates the use of balance in each lift.

Certainly, if your only goal is to increase muscle mass in one area, or if you’re focusing on one muscle group for rehab purposes, machines have their place. However, many of us want more functional training so we can move around with more ease, and in less pain, every day.

Free weights strengthen total-body movements and increase coordination between different muscle groups. They may improve performance better than a machine-only approach, too.

For instance, squats are more effective at increasing vertical jumping compared to machine leg presses.

Be sure to make free weights part of your lifting routine, and don’t forget to incorporate bodyweight exercises, too.

Remember, even the ancient Greeks understood the insane fitness value of calisthenics.

2. You wait to work out

Certainly, working out at night is better than not working out at all, but studies show you can optimize your workouts by targeting a specific time of day, depending on your goals. (Of course, pushing your workout to nights also means more excuses can pop up during the day, derailing your p.m. workout efforts, too.)

The best time to sneak in a sweat session largely depends on your main fitness goal.

• Walking to lose weight? Getting your steps in during evening hours versus the morning can transform your diet in a way that better leads to weight loss, according to a 2011 study published in the Journal of Sports Medicine and Physical Fitness. Walking later in the day prompted exercisers to eat more during breakfast, an important factor to reduce late-night cravings, lower the risk of obesity and improve weight-loss success.
• You can also optimize fat-burning if you work out in a fasted state before breakfast. Doing this helps improve insulin sensitivity even if you eat a high-fat diet, researchers say. The good news for walkers? You’ve got options.
• If you’re looking to build muscle fast and increase strength, evening workouts may be more optimal.
• To beat workday brain fog and increase focus and performance, aim for afternoon sweat sessions between noon and 6 p.m.
• Exercise is one of the most potent stress relievers on the planet. To help prime your blood pressure for optimal levels for sleep, opt for morning exercise. A study by Appalachian State University researchers found morning resistance training helped drop blood pressure levels by 20 percent on average. That’s as good or even better than common hypertension-fighting drugs.

3. You forget the “little muscles”

Sure, biceps, pecs and quads usually get all of the glory, but there’s more to movement than those big “prime mover” showoff muscles. There’s a whole other cast of characters you need to nurture.

Stabilizers are muscles that support the body while the prime movers do their thing. Synergists help assist those prime movers to create functional movement patterns.

If you ignore these “little guys,” you could be setting yourself up for posture problems that can manifest into pain and injuries down the line.

Workout mistakes like these will only snowball and lead to inflammation, pain, altered movements and eventually injury.

Using resistance band exercises and other exercises that involve multiple planes of motion that mimic more real-life movements (not just the up-and-down of a bicep curl) can help target those important, albeit less famous, muscles.

Target the dynamic stabilizers of the rotator cuff, erector spinae (deep core muscles that keep your body upright), gluteus medius and minimum, tibialis anterior, and obliques.

You can strengthen some of these important muscles by performing the following exercises:

• Back extensions
• Bicycle crunches
• Side steps with an exercise band around both feet

4. Your recovery is all wrong

If your post-workout recovery consists of 2 minutes of stretching and a shower, it’s time to get real.

Workout mistakes like these may not seem like a big deal now, but as you age you’ll start feeling it. Chances are it’ll catch up with your joints and muscles as you age, making injury and pain inevitable.

Here, I want to specifically cover foam rolling exercises.

But let’s back up a second.

The organs, muscles, nerves, bones, arteries and veins of your body are all enveloped in a densely woven webbing called fascia. Much like the yarn of a sweater, your fascia connects your entire inner body, highlighting the fact that trouble in one spot could impact a totally different part of the body.

When you work your muscles hard, microspasms occur, triggering the formation of “knots” or adhesions in the soft tissue. This, in turn, starts leading to abnormal movement that can, over time, result in chronic pain and injury.

Luckily, self-myofascial release, including foam rolling, can help “break up” those knots to help get your muscle length and functioning back to normal.

Here’s the big takeaway: Foam rolling short, tight muscles riddled with knots in combination with proper stretching can help return your body to a more normal range of motion. This can improve not only performance, but just how you feel in general, too.

A Texas Woman’s University study found this combo can serve as one of the remedies for fast back pain relief.

And this is something I’m really excited about: Foam rolling affects your brain and stress hormones, too — not just your muscles.

Emerging science now suggests foam rolling impacts the nervous system and can actually lower cortisol levels, reducing not just physical stress, but emotional stress, too. In fact, foam rolling can improve cortisol levels after exercise better than rest alone. Exciting stuff!

To get a full-spectrum foam rolling and corrective exercise program, your best bet is to have an overhead squat and other posture and movement assessments through a qualified personal trainer with high-level certifications and a college degree to do so. The National Academy of Sports Medicine focuses heavily on these assessments and corrective exercise programs.

A few key points:

• Common muscles to focus on with foam rolling include the calves, peroneals, IT band, TFL, piriformis, adductors, hamstrings, quadriceps, latissimus dorsi and thoracic spine.
• You can foam roll 1 set daily, holding tender spots for 30 to 90 seconds.
• Do NOT make the classic foam rolling workout mistakes of just quickly rolling over a muscle back and forth. You need to hold tender spots so the muscular, skeletal and neural systems can work together to more effectively break up the adhesion.
• To improve flexibility, follow foam rolling with static stretches of the same muscles, holding the static stretches for at least 30 seconds. Do this before and after a workout.
• Keep proper posture as you’re rolling.
• If you want more pressure, you can use your own body to create it. For instance, if you’re rolling your calves and need more pressure, you can cross your one leg over the other that’s being rolled.
• If you have a health condition or are pregnant, check with your doctor before foam rolling. Foam rolling is often not suitable for people with uncontrolled high blood pressure, congestive heart failure or other organ failure, skin lesions, goiters, cancer, blood clots, bleeding disorders, and certain other health issues.

5. You force yourself to run

If you’ve gone over the best running tips for beginners and still dread lacing up your sneaks for a jog, it may be time to find another form of cardio. The key is to do something you like so you stick with it, not torture yourself.

If you do stick with running, remember, it’s not all about speed. In fact, people who run slower tend to live longer. Fast marathon runners actually gain no increase in life span compared to people who avoid all exercise, according to research.

Cycling, mountain biking and spinning (I love the Peloton bike) are just a few of the other ways to work cardio into your life. Swimming is another option.

Just make it fun, and find a workout buddy.

We know working out with a buddy increases your odds of sticking to an exercise routine, but did you know a virtual buddy works, too? That may be one huge factor in Peloton’s success, where people from all over the world indoor cycle as they’re connected virtually to other riders.

6. You’re jarring your joints (and maybe your lungs)

Love basketball? Opt for indoor instead of a game on asphalt to save your knees.

Runner? Get your jog on along the side of the road for more give, and consider trail running for a more natural, less jarring surface. Runner’s World’s annual sneaker guide features many options with better shock absorption, but shoes can only go so far.

Beware of other popular workouts linked to joint injuries.

They dynamic, twisting movements of Zumba make it not just a fun class, but one that could damage your joints. In one study, nearly 30 percent of Zumba participants experienced injuries, and 42 percent of those involved the knee.

The people most likely to suffer injury took class nearly four times a week, so if your joints are feeling it, maybe dial back a bit and fill in a class or two with something more forgiving, like gentle yoga. (Make sure you have a qualified instructor.)

Flooring matters, too. For indoor gyms, I prefer flooring made out of natural cork or real linoleum (NOT vinyl knockoffs).

This brings up an important side point: Natural floorings like solid or certified formaldehyde-free manufactured cork don’t give off gas toxic fumes common to popular gym flooring and mats.

In 2014, the University of Lisbon in Portugal and the Delft University of Technology in the Netherlands released first-of-its-kind data showing the horrific state of indoor air in gyms. We know vinyl-based products off-gas carcinogenic formaldehyde, as well as plasticizing phthalate chemicals.

Popular gym flooring made of recycled tires labeled as “rubber” is often laden with compounds on the verge of being classified as hazardous waste. Tire “crumb” used in many gym floors contains distillate aromatic extract, oils that can make up to 30 percent of a tire’s mass.

Unfortunately, these are among the world’s most harmful chemicals, rich in polyaromatic hydrocarbons and other carcinogens, according to the Healthy Building Network.

Urge your gym to use healthier flooring materials, and invest in an air exchange system. If you’re setting up a part of your home for working out, look into cork or real linoleum flooring with good shock absorption qualities.

7. Your workout rest periods are all wrong

The amount of time you rest between exercise sets really matters, depending on your fitness goals.

Here’s a nice breakdown from the National Academy of Sports Medicine:

• Muscle endurance and stabilization: This is great if you’re just getting started or back on the wagon with exercise. It’ll help strengthen key muscles for joint stability so you can build a strong foundation and progress in a safer way as you become more fit. In this stage, you’ll focus on lifting lighter and taking a rest period anywhere from zero to 90 seconds long between sets. The short rest period keeps the heart rate elevated, optimizing fat burn and weight loss.
• When hypertrophy is the goal, we’re focusing on increased muscle size. Relatively short rest periods increases human growth hormone and testosterone levels, particularly in men. It’s is best achieved with relatively short rests periods often ranging from 0 to 60 seconds. Longer rest periods may be appropriate depending on the amount of weight lifted and condition of the lifter.
• Maximal strength and power: When you’re focusing on lifting your max weight and when you’re training for maximum power, you’re going to focus on taking much longer rest periods. Generally, three to five minutes are necessary.

8. You forget to rest altogether

Overtraining is a problem, too. Not giving your body and hormones the time to adjust to exercise — or not resting adequately between workouts — can cause injuries, mood problems, negative changes in your metabolism and “burnout” within a couple of months’ time.

While too much exercise alone might not be the sole reason for negative symptoms in some people, overtraining combined with stress from other factors like imbalanced hormones, a poor diet, and a lack of rest or sleep can all accumulate to serious bodily damage.

And get this: Overtraining can actually cause weight gain. Excessive exercise can lead to chronically high cortisol levels, which can switch your body into fat-storage mode.

Signs of overtraining include:

• Changes in your heart rate
• Trouble sleeping
• Increased soreness
• Joint pain
• Moodiness, anxiety or depression
• Chronic fatigue or exhaustion
• Changes in your appetite
• Feeling more thirsty than usual
• Digestion issues
• Irregular periods or changes to your menstrual cycle, such as with the severe overtraining phenomenon called female athlete triad

Running is definitely an exercise that helps you live longer, but you’ll want to mix it up to include the benefits of yoga and HIIT training, too.

9. You arrive undernourished

Working out on an empty stomach does burn fat, but showing up with an empty tank doesn’t work for everyone. In fact, having the right pre-workout snack actually enhances fat burn in some.

If you find yourself burning out halfway through your workout, you may want to try some of these pre-workout snacks before you hit the gym.

A study published in the Journal of the International Society of Sports Nutrition found no difference in weight loss between women who ate a meal replacement shake before exercising and those who got straight into their workouts without eating.

So the moral of the story? Do what’s right for you, but probably get some sort of natural, pre-workout drink or snack into your routine.

10. You’re stretching dangerously

This is a biggie when it comes to workout mistakes. If you played sports growing up, chances are you did one of these dangerous stretches that place unnecessary strain and torque on your joints.

Common Exercise Mistake: You Endanger Your Knee with This Hurdler’s Stretch

Photo: Navy Fitness

The above hurdler’s stretch is designed to stretch the hamstring, but it’s one of the major workout mistakes.

The problem lies in that left knee. See how it’s rotated and stressing the knee?

This can stretch ligaments and the joint capsule, damaging cartilage, according to many studies. The U.S. Navy IDs this as a stretch to avoid.

To get a hamstring stretch without the unneeded stress, put the foot of the leg opposite the one being stretched to the inner thigh of the stretched leg.

Common Exercise Mistake: You Do This Quadriceps Stretch with Both Knees Flexed

Photo: Navy Fitness

Here’s another one that stresses your knees. You can get an effective quad stretch without the damaging effects of the one above.

Instead, the Navy trainers recommend lying on your stomach, then reaching around with one arm and grasping the same-side foot. Gently pull the foot toward the buttocks until you feel a stretch in the front of the leg.

To protect your neck, turn your head toward the same side that you’re reaching.

Exercise Mistake: You Do This Overhead Bicycle, Yoga Plow Stretch

Photo: Navy Fitness

This may be the most dangerous stretch on the list, and there’s no safe alternative. It places your neck into extreme forward positions, putting pressure on the cervical discs.

11. You’re too predictable

Whenever we do anything without any variation, we can get bored, and our fitness goals can plateau. The nervous system and muscle can adapt to your routine, sometimes as early as 6 to 8 weeks.

Now it’s time to shake things up!

Here are a few tricks for climbing your way out of a plateau so you don’t get stuck in this workout mistake:

• If you’re a runner, try the Swedish training trick called fartlek.
• Trade in a few longer, moderate cardio workouts for BurstFit ideas you can do at home.
• Eliminate or drastically cut back on alcohol. I’ve seen so many people fall off of the fitness wagon, sometimes with as little as one or two drinks. If you’re drinking and hitting a plateau, it’s time for mocktails instead.
• Eat more fat. That’s right, your body may be craving more healthy fats. Experiment with your calorie intake, and see if adding more avocados and other healthy fats into your diet stokes your fat burn again.

12. You forget corrective exercise

We touched on foam rolling earlier, but that’s just one important component of corrective exercise. To work out without this critical component is making one of the most common workouts mistakes.

To get a personalized read on what you need to work on, it’s best to consult with a certified personal trainer. (I recommend ones through National Academy of Sports Medicine, the American College of Sports Medicine or the National Sports and Conditioning Association.)

Chiropractors and physical therapists can also help.

The idea is getting a postural and movement assessment that will help show:

• Muscles that need rolling and stretching
• Muscles that need strengthening
• Running issues like pronation or supination
• Broken body mechanics, including postural distortions like forward head posture, as well as upper- and lower-crossed syndrome

Final Thoughts

• The best time of day to exercise depends on your specific fitness and health goals.
• To avoid injury and pain, it’s imperative to work corrective exercise into your routine and avoid common workout mistakes.
• Foam rolling can improve both your physical and mental stress levels, but you have to roll the right muscles and be sure to hold tender spots for at least 30 to 90 seconds to be effective.
• If you’re starting to notice joint pain, pay attention to the classes you take, your shoes and the surfaces you exercise on. Workout mistakes are usually the culprit, and adjustments may be necessary.
• The rest period you take in between exercise sets varies depending on your fitness level and goals.

The post 12 Common Workout Mistakes: Is Your Exercise Routine Actually Hurting You? appeared first on Dr. Axe.

Looking for an effective and fun way to boost your fitness levels? Look no further than the humble jump rope. Often overlooked in the realm of fitness, a jump rope workout offers a plethora of benefits that can help you achieve your fitness goals efficiently.

The childhood staple is making a comeback as a powerful fitness tool. This simple piece of equipment offers a surprisingly effective workout that can be done almost anywhere.

Whether you’re a seasoned athlete or just starting your fitness journey, a jump rope workout can be a great way to improve your overall health and well-being.

Explore the myriad advantages of jump rope workouts, learn a comprehensive jump rope workout routine, and discover the potential risks and side effects to ensure you jump safely toward your fitness aspirations.

Benefits of Jump Rope Workouts

Jump rope workouts are more than just a childhood pastime — they’re a powerhouse of fitness benefits. Here are some compelling reasons to incorporate jump rope exercises into your fitness regimen:

1. Enhanced Cardiovascular Health

Jumping rope elevates your heart rate, providing an excellent cardiovascular workout that strengthens your heart and improves circulation. The best part is that so many people can benefit from this type of exercise.

For instance, a 2023 study published in the Journal of Intellectual Disability Research investigated the effects of a jump rope workout routine on exercise tolerance, physical fitness and cardiovascular health in high school students with moderate intellectual disabilities. In total, 34 high school students aged 15–18 were randomized into a control group with no jump rope workout or an experimental group that participated in progressive skipping rope exercises. The experimental group did a 50-minute progressive rope skipping exercise three times a week for eight weeks.

The researchers found that “progressive rope skipping exercise might improve physical fitness and promote cardiovascular health, as well as enhance exercise tolerance for adolescent students with moderate ID.”

In addition, it appears combining a jump rope workout with calorie restriction can provide even further cardiometabolic benefits.

That’s not all. One study found that a 12-week jump rope exercise program can be an effective therapeutic treatment to improve cardiovascular disease risk factors in obese adolescent girls with prehypertension.

2. Fat Burning

Jump rope workouts double as high-intensity workouts that torch calories at a high rate, making them an effective tool for weight loss and fat burning. For instance, one study revealed that a “dance music jump rope exercise can be used to improve vital capacity and body mass index.”

Evidence suggests jumping rope is a great fat-burning workout that can be done by just about anyone.

3. Improved Coordination and Agility

The repetitive motion of jumping rope enhances coordination, balance and agility, contributing to better athletic performance.

It’s been shown to benefit all ages as well, with research indicating that a jump rope-based after-school program with freestyle rope skipping can “promote physical fitness performance among adolescents.”

It’s been confirmed to help adolescent tennis players as well, with one study concluding “that skipping rope training can improve the regulation and control ability of neuromuscular system, to a certain extent, can improve the balance control ability of the trunk and lower limbs in human movement, effectively promote the development of lower limb muscle fitness, strength of waist, abdomen and back, balance fitness also help to improve coordination ability.”

4. Full-Body Workout

Jumping rope engages multiple muscle groups simultaneously, including your legs, core, arms and shoulders, offering a comprehensive full-body workout. As such, it’s been shown to benefits all types of athletes, including helping with:

• standing long jump performance
• endurance running
• tennis
• other sports-related physical fitness outcomes

5. Convenience and Accessibility

Jump ropes are affordable, portable and require minimal space, making them a convenient fitness option that can be done virtually anywhere.

6. Mental Boost

The rhythmic nature of jumping rope can be meditative, improving focus and reducing stress. In fact, it’s been shown to help enhance academic performance and support overall cognition.

Jump Rope Workout Routine

Ready to elevate your fitness game with a dynamic jump rope workout routine? Follow these steps to get similar benefits as plyometric exercises.

1. Warm-Up

Begin with a five-minute warm-up consisting of light cardio exercises like jogging or jumping jacks to prepare your body for the workout ahead.

2. Basic Jumps

Start with two minutes of basic jump rope technique, focusing on maintaining proper form and rhythm.

3. High Knees

Transition into high knees by lifting your knees toward your chest with each jump, alternating between legs for two minutes.

4. Side-to-Side Jumps

Perform side-to-side jumps by jumping laterally over the rope, alternating sides for two minutes to engage different muscle groups.

5. Double-Unders

Challenge yourself with double-unders, where the rope passes under your feet twice with each jump, for one minute.

6. Rest and Repeat

Take a one-minute rest, and then repeat the circuit for a total of three sets.

7. Cool Down

Conclude your workout with a five-minute cool-down consisting of stretching exercises to aid in muscle recovery and flexibility.

Risks and Side Effects

While jump rope workouts offer numerous benefits, it’s essential to be mindful of potential risks and side effects, including:

• Impact on joints: Jumping rope can exert significant force on the ankles, knees and hips, potentially leading to strain or injury, especially with improper technique or overtraining. It’s important to wear proper footwear with good ankle support.
• Tripping hazard: Skipping rope requires coordination and timing, increasing the risk of tripping or accidentally striking oneself with the rope. Be mindful of your surroundings, and avoid jumping rope in cluttered spaces.
• Overuse injuries: Like any repetitive exercise, excessive jumping rope without adequate rest can lead to overuse injuries such as tendonitis or shin splints. If you experience pain in your shins, take a break and ensure you’re jumping on a soft surface.

To minimize these risks, ensure proper form, wear supportive footwear, and gradually increase the intensity and duration of your jump rope workouts to allow your body to adapt.

If you have any pre-existing health conditions, consult with your doctor before starting a jump rope workout routine.

Conclusion

• Incorporating a jump rope workout routine into your fitness regimen can yield significant benefits for cardiovascular health, weight loss, coordination and overall fitness.
• A jump rope workout is a fun, effective and accessible way to improve your cardiovascular health, burn calories and enhance your overall fitness.
• By following a structured workout plan, paying attention to proper form and being mindful of potential risks, you can enjoy a fun and effective fitness experience while jumping your way to better health.
• With its numerous benefits and minimal requirements, it’s a fantastic exercise option for people of all ages and fitness levels. So, grab your jump rope, put on some upbeat music and get ready to jump your way to a healthier you!

The post Jump Rope Workout: Health Benefits of Jumping Rope appeared first on Dr. Axe.

Using exercise bands, also known as resistance bands or resistance tubing, is one of the best ways to build strength. These affordable pieces of exercise equipment can even help serve as a remedy for joint pain, and that’s not all.

Even better? They’re super travel-friendly. In fact, they serve as the perfect option for adding resistance when traveling, since they take up very little space in the suitcase.

While free weights seem to be the go-to for building muscle and strength, you might be surprised at what resistance bands can do for you — no matter what your level of fitness.

Resistance bands come in a variety of styles. Common names include things like exercise bands, tube bands, loops bands, fitness bands, workout bands, Thera-Band and therapy bands. Some are flat, while others are tubular with handles — my personal favorite.

Each comes with various levels of resistance, allowing you to gradually increase resistance as you perform the exercises correctly and build muscle strength. Perhaps best of all, they are super affordable compared to free weights and weight machines.

It turns out they can be just as effective too. A 2010 study compared resistance training using elastic tubing with weight machines and free weights. Researchers determined the effects were the same in terms of building fitness.

The options are almost endless with resistance bands to help build strength and improve health just about anywhere at any time.

Benefits of Exercise Bands

1. Perfect Solution If You Can’t Make It to the Gym

Resistance tubing offers plenty of benefits. One major perk? These bands are very wallet-friendly.

They’re the perfect investment if you can’t afford a gym membership. Exercise bands are easy to find for as little as $15.

With various resistance options offering the same benefits as handheld weights as well, getting a great strength-building workout is easy. There are tons of apps available for daily workouts using resistance bands.

2. Training With Resistance Bands Improves Muscular Strength

Resistance bands may seem like less-than-ideal workouts for those with more advanced fitness levels, but you might be surprised at what they can do. These bands can challenge even the most fit, as long as you choose the right bands and use them correctly.

A study looking at healthy women using resistance bands to improve muscular strength and endurance found the bands improved total fitness, specifically muscular performance, muscular adaptation and cardio fitness.

3. A Great Option to Add Movement to Your Day

It’s not uncommon for people to avoid weight machines and dumbbells, especially for anyone who lives a more sedentary lifestyle. However, even the most sedentary can benefit from resistance bands.

According to a study published in the Journal of Strength and Conditioning Research, healthy adaptations can occur using resistance exercise. The study evaluated the use of resistance bands and weight machines in 45 healthy sedentary women.

The results indicated that a decrease in fat mass, possibly even visceral fat — which is dangerous to the organs of the body — and an increase in repetitions were achieved, confirming that resistance exercise can provide healthy muscle adaptations.

If you do too much sitting daily, these fitness bands are a great way to ease in to a more active lifestyle.

4. Great for Rehabilitation Exercises, Such as Knee Osteoarthritis

Forms of resistance training have a long history in physical therapy environments, especially since healing exercises are easy to do at home, in addition to the therapy session. Resistance bands especially can come in handy if you’re looking for knee-strengthening exercises.

A study in the Journal of Sports Science & Medicine examined if a home-based rehab program using resistance bands on the lower extremities resulted in positive outcomes. The focus was specifically on those with knee osteoarthritis, a degenerative joint disease.

Participants using the bands found they obtained more stability and overall improvement in the functionality of their knees when using the bands. Thus, resistance band training may be able to improve overall quality of life in individuals suffering from knee osteoarthritis.

5. May Help Improve Hip Functionality

When scientists conducted studies using two exercises called monster walks and sumo walks to evaluate the progression of rehabilitation in the hips, they found strong evidence that supports the use of exercise bands.

With each exercises, resistance bands were placed around the knees, ankles and feet. The resistance was altered while measuring the effects.

The results showed improvement in hip functionality, specifically by strengthening the gluteal muscle group. These types of exercises, using band resistance, may help those suffering with hip and back problems.

How to Purchase and Use

As noted earlier, many people think resistance bands are not as challenging as weight machines or dumbbells, but that isn’t necessarily true. By using good form and choosing a band with the right level of tension, your muscles will benefit just as much.

When choosing a band, you can test it out by placing a handle in each hand, then simply standing on the band with your feet hip-distance apart. Slowly perform a bicep curl, taking the hands all the way to the shoulder-chest area.

If you can successfully perform this exercise with some level of difficulty — meaning it isn’t too easy or too hard, yet still a challenge — that band will probably work well. Since most bands vary in tension (brand-new resistance bands offer more tension than a used one), there are various ways to modify them.

For example, placing the feet wider while standing on a band will usually add more tension. Dropping one of the handles while performing certain exercises can reduce the tension.

You can do most any exercise that you would do with weights using a resistance band. The idea is to place some form of tension on the band by using your feet, hands or looping the band around a stable object, such as a door or post.

When purchasing bands for a resistance band training program, or choosing them at the gym, you will usually find about three to four options, ranging from lighter tension to heavier. Over time, even the toughest version will lose some tension, so be aware of that as well.

Most bands are color-coded, which indicates the level of tension they offer from light to medium to heavy. Having all versions can offer more options for you during your workout.

Look for bands that are easy to use and do not require changing out handles.

There are some accessories that may make it easier for you. For example, if you don’t have a sturdy place to wrap a band around for movements such as chest presses, you may need to purchase a door attachment.

Remember that you can do these most anywhere using your own bodyweight. Just keep it simple.

Resistance Bands Workout

Resistance band workouts provide so much variety and the flexibility to do them almost anywhere. Below is a great workout for all levels.

Perform the suggested set based on your level. After each set, rest for 10 to 15 seconds and repeat.

For beginners, perform two sets of eight for each exercise using the lightest resistance band. If you need more resistance because you find it to be too easy, either shorten the distance where you are holding or standing on the band, or choose the next resistance band level up for the added challenge.

For intermediate, perform three sets of 12, and choose an intermediate-level band of resistance.

For advanced, choose the heavier resistance band and/or have both the medium and heavy available. Perform three sets of 20 for each exercise.

Exercise 1: Bicep Curls

Stand on the band, and hold handles with the palms facing toward the ceiling. Keep the abs tight, and bend the knees slightly with feet hip-distance apart. Bend your arms, keeping elbows close to the body, and bring the palms toward shoulders like a bicep curl.

Slowly return to start.

Make sure you control the entire movement instead of allowing the band to snap back. If you need more tension, either choose another band, or place the feet a little wider.

Exercise 2: Squat

Stand with both feet on the band about hip-distance apart. Grab the handles, and hold your hands upright at the shoulder. Go down into a squat as if sitting in a chair, and then stand up pushing off with the heels.

Repeat the movement for your set.

Challenge move: As you stand up, try an overhead press by simply raising the arms above the head, then back to the shoulders as you squat.

Exercise 3: Tricep Extension

Stand in a shallow lunge position with your right foot on the resistance band. Leave the left handle on the floor while grabbing the right handle in your right hand.

Place your right elbow toward the ceiling, with your hand and forearm dropping behind your head while keeping a hold of the handle. Place the left hand on the back of the elbow for support.

Slowly raise the right forearm and hand toward the ceiling, and slowly return to start. Keep the elbow and lower arm close the head throughout the move. Once you finish the set with your right arm, switch to perform the set with your left arm.

If the tension is too tight, either add more slack by adding more length to the tension area by stepping your foot toward the left side of the band or choose another band.

Exercise 4: Lunges

Stand with your right leg forward and the right foot on the middle of the band while holding the handles. Position your left leg back back in a lunge position, making sure that the knees are at a 90-degree angle as you lunge down to the floor.

While lunging, keep tension on the band by bending the elbows, performing a bicep curl halfway. Return to start and repeat, and then switch legs and repeat the set on the other side.

Exercise 5: Wood Chop

Stand with feet hip-width apart on the center of the tube, and cross it once in front of you, which adds tension. For more tension, you can spread your feet wider and/or cross the bands twice.

Grasp a handle in each hand, and place your arms by your sides. Bend the knees slightly into a half squat, and bring both handles together in front of you and across the body toward the floor towards the right foot, with your elbows slightly bent. Then twist to the opposite side as you pull the bands, reaching up into the air, pivoting on the right toes to then do it again as one continuous movement.

Complete the set on the right side, and then do the other side.

This one can be challenging, since the goal is to get the arms overhead to the opposite side, really working the obliques. The further down you go to the floor and the higher you reach, the better the results.

If the band is too tight to perform correctly, let go of the handle that is on the inside. In this case, it would be the left handle. When you switch sides, it will be the right handle.

Keep the abdominals tight throughout the entire exercise.

Exercise 6: Upright Rows

Stand with feet hip-width apart on the center of the tube, and cross it once in front of you, which adds tension. For more tension, you can spread your feet wider and/or cross the bands twice.

Arms are down at your sides. When you are ready, bring the handles up toward your chin, keeping the arms close to the body. You can allow the handles to touch while performing this move to help with form.

Slowly lower back down with control. Repeat.

Precautions

When bands wear out, they can snap and break. It is always a good idea to carefully inspect the bands before using.

Always control the move, both on the eccentric and concentric portion of the exercise.

Take caution when performing any new exercise, and do it slowly. Make sure you always maintain proper form when performing any exercise.

Final Thoughts

• Exercise resistance bands are a great way to maintain fitness and increase muscle strength as well as endurance.
• Since resistance bands are compact, taking them with you wherever you go gives you the opportunity to maintain your fitness.
• Resistance bands offer great ways to help recover from injury and rehabilitate weak areas of the body. Talk with your sports medicine doctor or a physical therapist to find a program that is right for you.

The post Resistance Bands Workout and Benefits of Exercise Bands appeared first on Dr. Axe.

A new study has unveiled a surprising revelation: Women may need only half the amount of exercise as men to achieve similar benefits in terms of longevity. This groundbreaking research challenges conventional wisdom and underscores the importance of personalized approaches to physical fitness based on gender differences.

As the world grapples with rising concerns over sedentary lifestyles and their impact on health outcomes, these findings offer invaluable insights into optimizing exercise regimens for women.

The study also revealed that women who engage in regular physical activity may significantly extend their life spans. The findings, published in the Journal of the American College of Cardiology, shed light on the vital role of exercise in promoting longevity among women.

As the global population continues to age, these insights underscore the importance of prioritizing physical fitness for overall health and well-being.

Study Findings

The researchers describe their methods for this study as follows: “In a prospective study of 412,413 U.S. adults (55% female, age 44 ± 17 years) who provided survey data on leisure-time physical activity, we examined sex-specific multivariable-adjusted associations of physical activity measures (frequency, duration, intensity, type) with all-cause and cardiovascular mortality from 1997 through 2019.”

Focusing specifically on the relationship between exercise habits and life span among men and women, the findings yielded compelling results.

Contrary to previous assumptions, the study revealed that women may require significantly less exercise to reap the longevity benefits associated with physical activity. The current guidelines recommend a minimum of 150 minutes of moderate-intensity exercise per week for adults, and the research suggests that women who engage in 140 minutes of weekly exercise saw the same benefits for longevity as men who did 300 minutes of aerobic exercise weekly.

Specifically, the study found that men who reached 300 hours of aerobic exercise per week had an 18 percent lower risk of death compared to sedentary men. Meanwhile, the risk fo death was 24 percent lower for women who exercised for 300 minutes per week compared to women who did not exercise, and women who exercised 140 minutes per week saw an 18 percent lower risk of all-cause mortality compared to sedentary women — the same percentage as men who worked out more than twice as long.

The study authors also noted that both men and women saw a plateau in longevity benefits beyond 300 minutes of weekly exercise.

As noted in an article from Time, “The researchers ran a similar analysis on muscle-strengthening exercise, such as weight training. They found the same pattern: for women, a single weekly strength-training session was associated with just as much longevity benefit as three weekly workouts for men.”

The study further elucidated the underlying mechanisms driving this disparity, citing potential differences in physiological responses to exercise between men and women. For instance, study co-author Dr. Martha Gulati, director of preventive cardiology at Cedars-Sinai in Los Angeles, told Time that since women generally tend to have less muscle mass then men, “if they do the same amount of strengthening exercises, they may have greater benefits with smaller doses just based on the fact that they don’t have as much to begin with.”

While further research is needed to fully confirm these mechanisms, the findings underscore the importance of tailored approaches to promoting physical activity among diverse populations.

How to Add More Exercise for Longevity

For women (and men) seeking to enhance their overall health and longevity through exercise, experts recommend a multifaceted approach that prioritizes consistency and enjoyment. Simple yet effective strategies include:

1. Set Realistic Goals

Start with achievable goals, and gradually increase the duration and intensity of your workouts over time. Whether it’s aiming for a certain number of steps per day or dedicating specific time slots for exercise, establishing realistic targets can help maintain consistency.

2. Explore Various Activities and Find Activities You Enjoy

Experiment with different types of physical activity to discover what resonates with you. Whether it’s dancing, hiking, swimming, team sports or yoga, choose activities that bring you joy and make exercise a sustainable part of your lifestyle. Diversifying your routine can keep workouts engaging and enjoyable.

3. Incorporate Movement Into Daily Life

Look for opportunities to incorporate physical activity into your daily routine, like exercise hacks such as taking the stairs instead of the elevator, walking or cycling to work or for short errands, or engaging in active hobbies like gardening or playing with pets.

4. Seek Social Support

Joining fitness groups, partnering with a workout buddy or participating in community events can provide valuable social support and accountability, making exercise more enjoyable and sustainable in the long run.

5. Focus on Quality Over Quantity

Rather than fixating on meeting specific time-based targets, prioritize the quality of your workouts. Incorporate a mix of aerobic, strength training and flexibility exercises to maximize overall fitness and well-being.

6. Listen to Your Body

Pay attention to your body’s cues, and adjust your exercise routine accordingly. Incorporate rest days as needed to prevent overexertion and minimize the risk of injury.

The post Study: Women Can Boost Longevity With Half as Much Exercise as Men appeared first on Dr. Axe.

Frankly speaking, the most successful fat-burning workouts typically take you out of your comfort zone. They require hard work both in the gym and in the kitchen — meaning it’s the combination of healthy meal choices and solid workouts that’s most effective.

While that does not mean it’s the only way to go, there are certain types of workouts that truly burn more fat — not only while you are performing the fat-burning exercises, but long after as well. Fat-burning workouts generally deplete you of your energy and are physically and mentally challenging.

But that is where the fun starts! Taking that first step is always the hardest, but you will be amazed at what you can accomplish and the results that come with incorporating the best fat-burning exercises and fat-burning workouts into your wellness routine.

Mastering the fat-burning process

So let’s talk about what a fat-burning workout is. In order to burn fat, you have to burn calories.

Now that sounds easy, right? You can burn calories just walking up a flight of stairs.

Yes. That is true, but what if you walked up that flight of stairs 30 times without stopping? You would feel fatigued pretty fast.

What if you ran up those stairs 30 times? You would definitely be sweating! That is when the fat burning kicks into gear and what we would call higher intensity training.

By continually fatiguing your muscles, you boost your metabolism. This revving up continues throughout the day because it can take up to 72 hours for your metabolism to reset — and you burn calories all that time! Now that is some fat burning, for sure.

Therefore, it’s not a coincidence that the best fat-burning workouts are of the intense variety: Tabata, high-intensity interval training (HIIT), burst training, CrossFit, etc.

In fact, studies show that the more fit you become, the higher the intensity level is required in order to burn fat. That is why you may have heard that you have to change things up a bit because you may hit an exercise and weight loss plateau.

This happens with many of the athletes because their bodies get very used to the activities and simply are no longer challenged. Therefore, they know when it is time to make changes.

It’s common to see someone who is overweight lose weight walking, sometimes a considerable amount, by doing it every day and changing her diet. Yet, over time, more intense exercise will be needed to continue to make a difference.

This is because oxidation occurs as we breathe harder. In the beginning of any exercise program, an individual is likely to breathe harder, but eventually, that exercise may become too easy. Therefore, her breathing will be more normal, and she will burn fewer calories, thus maintaining a more steady metabolism and cause a plateau where little body change may happen.

This steady state will burn less fat. For this reason, it’s important to mix up your exercise routines in order to be most effective and continue the fat-burning process.

If you do more fat-burning exercises and mix up your fat-burning exercises, however, you can turn on the afterburn effect, which leads to leaning out, building muscle and increasing your cardiovascular health. The great news is that you don’t have to spend loads of time exercising, but rather you can focus on doing brief but intense intermittent bouts of exercise, like BurstFit training.

Other terms you may hear are bootcamp and HIIT, as the benefits of high-intensity interval training are significant. These types of exercise formats provide greater strength, improved speed and better fat burning, something that lower-intensity exercise just cannot do.

This fat burning happens during the exercise as well as long after — hence, the afterburn effect! These types of fat-burning workouts are known as some of the most effective means of improving cardiovascular health, respiratory endurance and metabolic function.

According to a study out of Canada, HIIT or burst training workouts were compared to steady-state workouts, in particular looking at how the exercise training affects the body fat and muscle metabolism. The study investigated the effects of calorie expenditure and fat loss in young adults and found that although HIIT workouts actually burned fewer calories during the workouts than did steady-state cardio exercise (likely due to its shorter duration), the HIIT program produced more fat loss than steady-state exercise did overall. This is great news, especially for anyone short on time.

Researchers concluded that not only do interval-type training workouts burn more fat over the duration of the day, but they also build more muscle, ultimately improving metabolic function.

Another study provided confirmation that more strength occurs with proper interval-type training. However, detraining provoked significant decreases in maximal aerobic power and metabolism. While it’s clear that any exercise will yield positive results, this is evidence that the more effort you put into it, the better results you are going to have.

So what is a fat-burning workout? Fat-burning workouts typically include a period of time when you are exercising at a higher intensity followed by a short period of rest.

An example of how to achieve this intensity would include 20 minutes of exercising — involving exercises such as sprints or burpees — as fast as you can for 30–45 seconds, repeated for 10 rounds with 15- to 90-second rest periods between each round of exercise.

This will have a higher fat-burning effect compared to steady-state exercises, like running moderately for 30 minutes.

Benefits

1. Raises both aerobic and anaerobic fitness

As noted in the above studies, fat-burning workouts, such as interval training, help improve both aerobic and anaerobic fitness. During high-intensity efforts, the anaerobic system uses the energy stored in the muscles, called glycogen, for short bursts of activity.

The anaerobic system works without oxygen to create lactic acid, which is known as that “burn” you feel during exercise. As lactic acid builds, the body creates an oxygen debt. When in the recovery phase, the heart and lungs work together to get the oxygen back by breaking down the lactic acid.

The aerobic phase is the more steady-state phase previously mentioned. It’s considerably more moderate, which allows the body to perform at that phase for long periods of time. Regardless, fat-burning workouts help improve both aerobic and anaerobic types of exercise.

2. Improves blood pressure, cardiovascular health and insulin sensitivity

It’s no surprise that exercise helps your heart. Your heart is a muscle, too, and for it to be healthy, it requires regular exercise.

A study published in the American Journal of Cardiovascular Disease revealed that there are positive effects to interval fat-burning workouts for blood pressure and overall cardiovascular health.

Essential arterial hypertension is the most common risk factor for cardiovascular morbidity and mortality. Regular exercise is a well-established intervention for the prevention and treatment of hypertension.

Several studies have shown that high-intensity intervals and fat-burning exercises improve cardiorespiratory fitness and insulin sensitivity — which helps the exercising muscles more readily use glucose for fuel to make energy — improve arterial stiffness, and ultimately prevent and control hypertension.

3. Helps cholesterol profiles

A study out of Nigeria reported that the effects of high-intensity interval training helped lower cholesterol naturally. This study examined the impact of an eight-week program on high-density lipoprotein cholesterol, total cholesterol and the atherogenic index in 36 untrained men ages 21–36 years.

Participants were randomly assigned to an interval training group or a control group. Participants performed interval running three times a week for eight weeks at an intensity of 90 percent of maximal heart rate.

It was concluded that high-intensity interval training, as an alternative mode of exercise, improved blood lipid profiles for individuals with normal physical fitness levels.

4. Burns belly fat, reduces and regulates body weight, and maintains muscle mass

Belly fat is one of the most frustrating areas for most people, giving way to that all-too-familiar “muffin top.” A great way to reduce belly fat is doing interval training, which can also help get rid of back fat.

In addition to eating the right foods and eliminating sugar, interval training helps you lose that muffin top and back fat due to its fat-burning characteristics provided by a higher metabolism lasting throughout the day.

Ever wonder how some people have a six pack while others, who seem to spend hours at the gym, do not? Those with defined, visible abs are very lean — meaning they have little body fat allowing the muscles beneath the skin to be more prominent. They achieve this by fatiguing their muscles with shorts bouts of intense training, leading to a higher metabolism that is burning fat all day long.

Fat-burning workouts also burn calories, which helps eliminate body fat and build muscle. While building muscle will improve your physical appearance and strength, what’s even better is that muscle burns fat!

Fat-burning workouts

After the warm-up, perform the following fat-burning exercises for 45 seconds with a 15-second rest between each exercise and a one-minute rest between each set. Perform two to three sets per session.

Warm-Up: Stand with feet hip-distance apart and perform each warm up exercise for one minute:

• March in place
• Shallow squats
• Easy side to side lunges
• Jog in place
• Butt kicks

Now start the fat-burning workout!

1. High knees

Standing with feet hip-distance apart, begin running with high knees. Keep upper body upright and knees as high as possible the entire time.

Modification: Do the same as above, but instead of running, just lift the knees as high as possible, alternating.

2. Push-ups with a side knee tuck

Facing the floor, get into push-up position with hands and toes on the floor. While keeping your neck and back aligned in a flat position, bring your right knee to your right elbow as you lower the body down.

As you push back up, return the leg to starting position, and repeat on the other side. Keep the abs tight!

Modification: You can perform this exercise on your knees. Maintain the neck and back alignment while keeping abs tight.

3. Deep squats with a jump

Stand with feet hip-distance apart, push the butt back as if sitting in a chair while you go down into a squat position and explode upward into a jump, reaching up toward the ceiling. Continue this movement without stopping for the entire 45 seconds.

Modification: Do the same as above but without the jump.

4. Mountain climbers

Start in push-up or plank position with hands and toes on the floor. Begin by bringing the right foot toward the right elbow, and switch to the other side by jumping or quickly alternating, taking the left foot to the left elbow in a continuous movement.

Modification: Do the same as above, but walk the foot forward instead of jumping.

5. Jumping lunges

Start in a lunge position with the right foot and leg extended way back so you create a 90-degree angle with the left knee. Switch legs by jumping, then landing in the same position with the right knee at a 90-degree angle. Continue this movement, making sure that you land softly in the lunge position.

Modification: Position your body in the same way, but eliminate the jump by stepping backward, then pushing off the heel and back to the start position, alternating legs.

6. Burpees

Start in standing position with feet hip-distance apart. Squat down placing hands on the floor.

Jump both feet out behind you so you are in push-up position, jump feet back into squatting position, then jump upward into the air and repeat in a continuous movement.

Modification: Begin the same as above, but instead of jumping the feet back behind you, just walk them back one at a time. Also, eliminate the jump upward.

Fat-burning exercises for abs

To really get a slimmer core, you should also incorporate some ab workouts into your week. Perform the following fat-burning exercises for 30–45 seconds with a 10- to 15-second rest between each exercise and a one–minute rest between each set. Perform two to three sets per session.

1. Double leg extension

Lie on the floor with arms extended behind your head. Raise your arms and feet at the same time, reaching up toward your feet, slowly lowering to a couple of inches off the ground, and repeat. Keep your lower back pressed into the floor.

If you are arching, do not lower legs too much. Add a 10- to 15-pound weight, holding it with your hands, for added fat burning.

Modification: Perform same as above, but do not lower the legs as much. The lower the legs, the more difficult.

2. Plank

Facing the floor, get in push-up position with hands and toes on the floor, arms extended. While keeping your neck and back aligned in a flat position, hold the abs tight, and slightly tuck the hips to help maintain the correct flat position the entire time.

Modification: You can perform this exercise on your knees, but maintain the same neck and back alignment while keeping abs tight.

3. Bridge

Lie flat in the floor. Bend the knees so the heels are close to your butt.

Pushing off with the heels, raise the hips toward the ceiling squeezing the butt. Hold for 10 seconds, release and repeat.

For an added challenge, hold for 20 seconds while lifting one leg, and then switch sides. Make sure to keeps the hips up and abs always tight.

Modification: Perform as above, but hold for five seconds, release and repeat.

4. Side Plank Left

Lie on your left side with your hand near the side of your chest. Raise so the arm is extended.

Feet can be staggered or on top of each other. Keep the hips lifted and neck aligned with the body. Tighten your abs.

Modification: Get into the same position, but instead of extending both legs, bend the lower leg at the knee, keep the knee on the floor and then lift the hips.

5. Side Plank Right

Lie on your right side with your hand near the side of your chest. Raise so the arm is extended.

Feet can be staggered or on top of each other. Keep your hips lifted. Tighten the abs.

Modification: Get into the same position, but instead of extending both legs, bend the lower leg at the knee, and then lift hips.

6. Walk Out Roll-Ups

Start in push-up position. Walk hands in toward the feet to a slightly squatted position until you can stand up (rolling up to standing position). Then reach down to touch the floor in a slight squatting position, and walk back out to push-up position.

Repeat. If you are very limber, you may be able to keep knees mostly straight during this exercise.

Modification: Perform the same way, but eliminate standing, instead just coming to a squatted position, then walking back out to the push-up position.

7. Challenge Exercise!

If you have a stability ball (make sure it is firm), place your belly on top of the ball, hands over the front edge and reach to the floor. Walk out until just the tops of the feet are on the ball.

Raise the butt into the air until you have formed an upside down “V” position, and slowly roll back out to the starting position.

Precautions

If you have not been in an exercise program, please make sure to go into any fitness routine with caution. Start slowly, and add on over time. You will get more fit and be able to do more as long as you are consistent.

Consider working with a personal trainer, or check out videos. Every exercise has a lower-impact option for you.

Family history, cigarette smoking, hypertension, diabetes (or prediabetes), abnormal cholesterol levels and obesity will increase risks, so get with your doctor to make sure you are ready to move forward with a fitness program. Prior to beginning any fitness program, it is important to understand your level of fitness, also known as base fitness level.

Regardless of age, gender and fitness level, one of the keys to safe fitness training is to modify the intensity of the work to your level. Then as you get fitter you will be able to increase that level.

Not all exercise programs are suitable for everyone, and some programs may result in injury if not performed properly. If you have a heart condition, dizziness, pain in your chest, have joint or bone problems, or are on medication, please consult your doctor first.

The post What Are the Best Fat-Burning Workouts? appeared first on Dr. Axe.

Imagine if you could do effective exercises in only 10 seconds, anywhere, anytime … without any equipment. This is absolutely possible with isometric exercises, which are perfect for anyone who wants to tone muscles and gain strength in a way that doesn’t require impact or full range of motion.

Isometric training is also valuable as a complement to high-intensity interval training (HIIT) workouts or any taxing workout routine, as it can improve joint strength, connective tissue and strength balance. Plus, these exercises can be done anywhere.

What Are Isometric Exercises?

A common method of muscular strength training, isometric exercise or isometrics are a type of exercise in which the joint angle and the muscle length do not change during contraction. In other words, these exercises are done in static positions while engaging specific muscles, rather than dynamic through a range of motion.

Unlike standard strength training, isometrics allow you the freedom to practice them anywhere without needing weights or special equipment.

The U.S. National Library of Medicine defines isometric exercises as static exercise that involves sustained contraction of skeletal muscles against fixed resistance and does not involve movement of the joints or axial skeleton. Classic examples of these types of exercises include hand grip motions and certain weightlifting moves. Also, movements in many competitive sports and daily activities involve isometric exercise.

Another example of isometric exercise that is very beneficial is power yoga. In the book “Yoga Exercises for Beginners: Yoga Mind, Body & Spirit, Increase Your Energy Levels, Feel Great and Lose Weight” by Anton Devlin, the author writes that isometric exercises are some of the best ways to strengthen the core.

Isometric, stemming from the words “same” and “length,” simply translate to holding one position without moving. Power yoga uses isometric exercises along with numerous other postures that are designed to strengthen the core and back.

Because flexibility, balance and power stem from your core, it’s imperative to train this area of the body. While most yoga classes encompass isometric exercises, the power yoga style focuses more on core work, and the temperature in the room is typically warmer to help keep the muscles warm and release additional toxins from the body.

The Journal of Sports Sciences published an abstract regarding studies of the differences between isometric and dynamic strength training. It states that strength training with isometric contractions produces large but highly angle-specific adaptations.

The study compared the strength gains produced by isometric training at four joint angles with conventional dynamic training. Thirty-three recreationally active healthy males aged 18–30 years completed nine weeks of strength training of the quadriceps muscle group three times per week. One leg performed isometric training at each of four joint angles, and the other leg performed conventional dynamic training by lifting and lowering.

Both legs trained at similar relative loads for the same duration.

The quadriceps strength of each leg was measured isometrically (at four angles) and isokinetically (at three velocities) before and after training. After nine weeks of training, the increase in isokinetic strength was similar in both legs — however, the isometric strength increases were significantly greater for the isometrically trained leg.

The study shows that isometric exercises are very beneficial, especially for those that prefer a no-impact workout.

Benefits

The National Institutes of Health reminds us that moving more and sitting less can reduce the risk of many serious conditions, including heart disease, diabetes, osteoporosis and certain kinds of cancer. Some studies suggest that physical activity can have mental benefits as well.

1. Convenient style of training at any place and at almost any time

Isometric exercises can provide a source of strength training at any place and whenever you feel like it. While there is some equipment that you may find useful for isometric exercises at the gym, you can perform these exercises without any equipment at all, making it very convenient while helping you maintain your fitness goals.

2. May be helpful to someone who is healing from an injury

Isometric exercises provide a source of strength training without the impact that more complex exercises may require. For example, if you have a shoulder injury, a physical therapist may recommend some isometric exercises that stabilize the shoulder and maintain strength in that area so the recovery is faster.

In fact, isometric exercises have been shown to help with recovery from hamstring injuries, a common sports and/or workout issue.

3. May help lower blood pressure

Isometric exercises may also help naturally lower your blood pressure since exercising at higher intensities can cause a dramatic increase in your blood pressure, specifically during the activity.

Regardless, it is important to check with your doctor before beginning isometric exercises if you have high blood pressure or any heart problems.

A study conducted by the Division of Cardiology at University Health Network in Toronto also suggested that isometric exercise training in young and old participants may produce reductions in blood pressure. In this case, isometric exercise training protocols typically consisted of four sets of two-minute hand-grip or leg contractions sustained at 20 percent to 50 percent of maximal voluntary contraction, with each set separated by a rest period of one to four minutes.

Training was usually completed three to five times per week for four to 10 weeks. Improvements in the regulation of heart rate and blood pressure were reported.

Some key things to remember: never hold your breath or strain during any weight training exercise, as this may cause a dangerous rise in blood pressure.

4. Help relieve depression

It has long been known that exercise serves as a potential natural remedy for depression in all ages, in particular regarding how people feel about themselves.

As noted in the book “The Principles and Practice of Resistance Training,” one of the authors compared the self-esteem of runners, weight trainers and non-exercise groups using the Tennessee Self-Concept Scale. A common pattern did not differ statistically between the running and weight training groups, but both exercise groups reported improved self-esteem relative to the non-exercising control group.

How to Perform Isometric Exercises

To perform an isometric exercise, you want to use a muscle or limb to oppose the opposite one. You can achieve this same effect by pushing or pulling against any immovable object, such as a wall, holding a firm medium to large ball with your hands and pressing inward toward the ball, or even by holding a flexed muscle in a stationary position.

The idea is to use your muscles to build strength by exerting as much force as possible against the resistance for a minimum of 10 seconds.

The most effective way to use isometrics is to incorporate it into a larger strength-training program, such as our burst training or a kettlebell workout. While isometric exercise offers great benefits, it is important to understand the limitations. Each isometric contraction only increases muscular strength in the exact position you are engaging versus a large muscle group.

For this reason, you need to perform various isometric exercises to help strengthen various muscles, rather than using a compound exercise that can work multiple muscles — think the squat exercise vs. a static squat. This is why it is best to think about isometrics as a complement to your weight training or burst training rather than a replacement.

Let’s look at it another way: The entire muscle isn’t strengthened, rather just a part of it. This is because your muscles do not change length during isometric exercises in the same way they do when you lift a weight.

You can improve the effects of the workout by doing any isometric exercise in three different positions. Essentially, tense the muscle near the bottom, middle and top of the movement.

A great example is with the biceps. When you do bicep curls, the bottom means the arm fully extended, the middle means the elbow at an angle near 90 degrees and the top means your hand near your shoulder. Hold each for at least 10 seconds.

You can do this without weights simply by tensing the muscle at each point.

Isometric Exercise Routine

Isometric exercises are for anyone. While they are best when performed with higher-intensity exercises, they are great if you are recovering from an injury, short on time or in need of non-impact exercise, regardless of age. The elderly may also benefit from isometric exercises due to their non-impact style as well as the need to focus on the specific muscle you are working.

It is important to determine a routine that will be effective and do your best to be consistent by performing the routine, and variations of it, at least two to three times per week.

Consider the different muscles that you need to strengthen. You can actually create a full-body workout using isometric exercises.

It is important, like with all exercise routines, that you do not hold your breath, but rather breathe through the exercises, usually exhaling at the points of exertion.

Below is a great workout that includes both upper- and lower-body exercises. Try to get through the entire set two to three times.

Upper-Body Isometric Exercises

Ball Squeeze: Using a medicine ball, hold it in front of you using both hands. Squeeze the ball as hard as you can, holding the squeeze for 10–30 seconds.

Release, and repeat five to 10 times.

Push-ups: Starting in the push-up position with arms fully extended, lower yourself to about half way to the floor. Hold this position for 10–20 seconds, remembering to breathe. Repeat two to three times.

If needed, start on your knees (keep a straight line from your knees to the top of your head), and over time you will gain more strength and be able to do the push-ups on your toes. (Also try a push-up in a TRX workout.)

Plank: Start with your arms bent at 90 degrees, and rest on your elbows directly below your shoulders. Hold the plank position for 10–30 seconds while engaging your core, hips and butt. Repeat the plank exercise five to 10 times.

Again, if needed, start on your knees, and over time you will gain more strength and be able to do the planks on your toes.

Lower-Body Isometric Exercises

Squats: Place your back against a wall (or no wall), and lower yourself until your quadriceps are parallel to the floor. Extend your arms in front of you. Keep your upper body upright. (Do not lean over.)

The easiest way to think of the isometric squat is to sit in an imaginary chair, placing your weight on your heels. Hold for 10–20 seconds, engaging your abs, quads and butt. Release.

Repeat 10–20 times.

Lunges: Stand with legs staggered, right foot in front and spread far enough apart that you can lower yourself near the ground. Left knee is almost touching the ground, and calf is parallel to the ground. Right quadricep is parallel to the ground, and your knee should not extend past your foot.

If you need help with balance, place a sturdy chair next to you. Start in the standing staggered position, and lower yourself to the ground with hips slightly tucked, holding the position for 10–20 seconds while engaging the butt and and right upper leg.

Repeat 10–20 times on that side, and then repeat the same number of repetitions on the other side.

Hip Lifts: Lie face up on the floor. Knees are up, and feet are on the ground hip distance apart with your heels near your butt. Push your hips into the air, and squeeze your butt as hard as you can while engaging your abs for 10–30 seconds.

Want a little more resistance? Hold a weight on your abdominal and hip area. Release, and repeat 10–20 times.

Potential Risks

You should always consult your physician before starting any exercise program. While isometric exercise is beneficial for blood pressure overall, it can cause the blood pressure to increase during the workout because when a muscle contracts, blood is forced out of the muscle tissue and into the bloodstream.

Also, never hold your breath during exercise, as this can cause your blood pressure to increase.

The post Why Isometric Exercises Belong in Your Workout Routine appeared first on Dr. Axe.

When most people decide it’s time to practice some healthier habits, simply walking to lose weight and improve their health might not seem like it’s going to do “enough” to give them the benefits of exercise they’re after. The truth is walking is the oldest form of human physical activity there is, and the benefits of walking are great!

Long before the days of CrossFit, voluntarily running marathons or working out in gyms, people walked — and they walked a lot.

While it might not give you the ripped body you always dreamed of (though it’s a great butt exercise and is considered a good leg workout), walking is a great place to start if you’re new to exercising or simply lack motivation to be more active. Even if you’re a seasoned athlete and prefer really working up a sweat by doing burst-fit training, HIIT workouts or a demanding sport, walking can still be a great form of activity that complements these tougher workouts.

Considering that walking is super convenient, doesn’t wear down joints yet still burns calories, revs up your metabolism and can help prevent dozens of different diseases, there’s really no downside to walking more.

Plus, research shows that just 10 minutes of walking per day is linked to a longer life, while as little as two minutes of walking after eating can help manage blood sugar.

How Walking Supports Health

A study conducted by the London School of Economics and Political Science shined the spotlight on walking as one of the very best preventative measures for fighting off weight gain. Prior to that particular study, dozens have shown that daily walking is beneficial for keeping people feeling younger, healthier and happier.

The London School of Economics and Political Science study concluded that regularly walking for weight loss could be just as beneficial, or even more, as hitting the gym. The results of the study, which investigated the effects of various workouts on health markers in more than 50,000 adults over the course of 13 years, found that walkers tend to be thinner than those who go to the gym or regularly only practice high-intensity workouts.

Walking briskly and deliberately for at least 30 minutes a day was correlated with having a lower body mass index and a smaller waistline compared to non-walkers. What’s even more impressive is that the results were particularly pronounced in women, people over 50 and those with low incomes — three populations that notoriously struggle with their weight.

Even though people have been helping control their body weight and boost their longevity by walking since the beginning of time, we first heard about intentionally walking to lose weight and fight off certain diseases around the 1990s. Walking daily for health gained attention at this time when the Centers for Disease Control and Prevention in partnership with the American College of Sports Medicine first recommended at least 30 minutes of “brisk walking” for all adults most days of the week.

At the same time, the American Heart Association got on board with the “30 minutes of walking daily” message. Walking has since been considered the gold standard for meeting the guidelines of daily “moderate-intensity physical activity,” since it can be done by just about anyone, at any time, for no cost whatsoever.

Over the years, walking has been linked to protection against certain conditions and diseases, including:

• Obesity
• Heart disease, hypertension, coronary artery disease
• Diabetes
• Depression and anxiety disorders
• Dementia, Alzheimer’s and cognitive decline
• Arthritis
• Hormonal imbalances
• PMS symptoms
• Thyroid disorders
• Fatigue and low energy levels

Most of what we know about the health benefits of walking comes largely from epidemiologic and correlational studies, meaning researchers observe populations who walk frequently and then compare certain factors of their health to people who don’t walk as much.

Because of that, we can’t always conclude that walking itself helps keep weight gain away or makes someone less likely to develop a disease — but we can assume that people who walk more also probably practice other healthy habits, which all come together to protect them from the various effects of aging.

Health Benefits of Walking

If you’re not already intentionally walking daily, here are several reasons you might want to start:

1. Helps You Maintain a Healthy Weight

As mentioned earlier, walking is just as effective — possibly even more effective in some circumstances — as more intense workouts when it comes to weight loss or maintenance. This is even true when compared to various “rigorous” activities that increase your heart rate and cause you to sweat, like swimming, cycling, working out at the gym, dancing, running, football/rugby, badminton/tennis, squash and aerobic exercises. All of these exercises were compared in the London School study, but the weight loss benefits of walking still held up.

If walking for around 30 minutes doesn’t burn tons of calories like other vigorous workouts can, you might wonder how it can help with weight loss. Walking at a fast or brisk pace does use up a good amount of bodily energy, but the advantage might be that it’s an easy exercise hack to keep up with, has particular mental benefits and doesn’t wear someone out the way that other demanding activities might.

At the end of the day, any type of exercise is only going to be beneficial if you actually keep up with it. Since so many people can maintain a regimen of walking without becoming injured, it seems to offer serious long-term benefits.

Some theorize that doing an intense workout for about one hour a day might make some people less likely to do much else for the remainder of the day. Things like heavy housework, cooking, cleaning, shopping, mowing the lawn, etc., all take up a lot of physical energy — and for most busy adults, there’s only so much to go around.

It also could be more of a mental effect when it comes walking: Once the workout box is “checked,” the rest of the day people might feel they’re “off the hook” and don’t need to focus on moving around so much. When someone walks daily for exercise, the net effect might be that that person burns more calories overall throughout the day, even though her actual workout was less strenuous, because she perceives walking to be easier, which frees up more energy.

Additionally, walking seems to be therapeutic for many people and soothing (especially when it’s done outdoors). Since walking can help balance stress hormones like cortisol, which are known to increase cravings and fat storage, it might make it easier to stick with other healthy habits — like eating a nourishing diet and getting good sleep, which both support you in your quest to lose weight fast.

One area where fat loss can occur with a lot of walking? The inner thigh. Walking should be part of your inner thigh workout plan.

2. Low-Impact and Easy on Joints

One of the best things about walking is that it can help fight chronic diseases without putting you at even a moderate risk for exercise-related injuries. According to some studies, people who are less likely to do other types of exercise are still inclined to take up walking, both for their health and for enjoyment.

It’s just about the safest form of exercise there is, even for adults who are obese, the elderly or those with existing medical conditions, like diabetes, heart disease and arthritis, that might stop them from participating in other activities.

You might assume otherwise, but regular walking actually supports your joints since it improves circulation and helps the lymphatic system do its job, pulling toxins out of the body and lowering inflammation. Normally, joint cartilage has no direct blood supply, but the more you move, the more your synovial joint fluid circulates, allowing oxygen and nutrients to be brought to delicate or injured areas.

In fact, according to the Arthritis Foundation, staying inactive is one of the primary reasons for achiness and soreness since this results in joints being cut off from essential fluid supply.

If you’ve suffered injuries or have aches and pains from the past, you can gradually increase the intensity of your walking without needing a personal trainer or much guidance. Stretching, resting enough and starting slow can help prevent pains and further inflammation.

3. Good for Improving and Preserving Heart Health

A 2013 study published in the American Journal of Preventative Medicine found that briskly walking has beneficial effects on resting heart rate, blood pressure, exercise capacity, maximal oxygen consumption and quality of life. The study followed over 1,000 patients who had various diseases and found that walking had significant benefits in the majority of adults, offering protection from heart attacks, strokes or coronary heart disease.

Heart disease is the No. 1 killer in the U.S. and is tied to the modern-day sedentary lifestyle, with its lack of everyday physical activity coupled with high stress levels and a poor diet. Brisk walking is considered a simple, safe and effective form of exercise even for people who are older, have a history of disease or who have suffered previous injuries that stop them from doing high-intensity workouts.

Studies show that walking briskly for about 30 minutes a day, five days a week (which is what most authorities recommend) is associated with a 19 percent reduction in coronary heart disease risk, while increasing your speed and intensity (such as hitting some hills that turns walking into a great quad exercise) can give you even more protection. Essentially, the harder you work while walking, plus the more you do, the better off you’ll be.

That’s not all. A 2022 study backed up these heart-healthy claims, showcasing that walking as little as two minutes after a meal can support blood sugar levels and other biomarkers associated with heart disease.

For the most heart-healthy benefits, try gradually increasing your total walking duration, distance, frequency, energy expenditure and pace.

4. Fights Depression and Improves Your Mood

Good news: You can get the same “runner’s high” even when you take it slower and walk. All forms of exercise are beneficial as a natural remedy for depression and mood-related problems since they release “feel good” hormones in your brain, including endorphins.

Want to feel an even bigger impact from walking? Walk outdoors (a good way to work out in the cold or exercise in the heat), and practice “earthing” by putting your bare feet in direct contact with the grass or sand. Getting your blood flowing while also soaking up some sun, boosting your vitamin D levels and spending more time in nature are all super effective and easy ways to feel happier every single day.

Walking can also keep you sharp as your age. It’s associated with a decreased risk for Alzheimer’s disease, dementia, memory loss and other forms of mental decline. One study done by the University of California San Francisco found that walking is even associated with longevity and a longer life span.

Another study from the same department followed nearly 6,000 women over the age of 65 and found that walking 2.5 miles per day resulted in significantly more protection from memory loss than walking less than a half-mile per week.

In addition, it appears that walking speed and number of steps taken can affect dementia risk, so how fast and how long someone walks can be a good indicator of their potential to develop cognitive issues.

5. Supports Bone Health Into Older Age

Similarly to other types of exercise, walking regularly can help stop the loss of bone mass as someone ages. Your risk for porous bone diseases drops when you walk and move your body because you’re fighting gravity, forcing your bones to become stronger in order to support your body weight. This reduces the risk for fractures or osteoporosis, which become more common as you grow older.

One study done by Brigham and Women’s Hospital found that postmenopausal women who walked for 30 minutes a day reduced their risk of hip fractures by 40 percent.

6. Can Be Done Anywhere and Doesn’t Require Equipment

Can’t afford a fancy gym membership, or have no time to regularly attend high-end fitness classes? No problem, because walking can be done right from your own front door and costs absolutely nothing. You don’t even necessarily have to do all your walking at one time to make it count.

It all “adds up,” so to speak, since simply walking more throughout the day can gradually bring you closer to your daily goal of 30–60 minutes of exercise. Even shorter walks done several times per day, such as 15–20 minutes at a time when you have time, contribute to better muscular, heart and hormonal functioning.

Still lacking motivation to get started? Try thinking of walking as a form of transportation that at the same time conveniently also comes with numerous health benefits.

Several interesting studies have shown that walking and cycling for transportation are associated with an 11 percent reduction in heart disease risk and tied to improvements in inflammatory markets, dyslipidemia, triglycerides, diastolic blood pressure and fasting insulin levels.

Consider the layout of your neighborhood or work location, and try to build in more walking throughout your day that seems purposeful, such as doing errands by foot or walking to nearby friends’ houses.

Walking to Lose Weight: How Much Do We Need to Do?

Walking is considered a moderate-intensity activity, with most experts recommending people aim to walk “briskly” at a speed of at least three to four miles per hour to get the most effects when it comes to walking to lose weight. To put it into perspective, a “light jog” is usually done at about 5–6 mph, while sprinting can be as fast as 9–10 mph (or even more if you’re really going all-out).

Another common goal is walking about 10,000 steps per day — around four to five miles (depending on your stride) — which accumulates gradually as you go about your normal errands and activities. Normally, a mile takes about 2,000 steps to walk, so you can increase your distance slowly as you move toward a higher step goal.

Research released in 2021 found that regularly registering as little as 7,000 steps a day could lower your risk of early death by 50 percent to 70 percent compared to people who chronically who take fewer steps daily.

How much walking do you need to do to actually lose weight or notice changes in your body composition? Like all things health-related, it depends on your individual body type and also the combination of all other factors of your lifestyle — like the quality of your diet and sleep, the type of work you do for a living, and your stress levels.

After all, if your diet is pretty crummy, you always lack sleep and you sit most hours of the day besides the brief time when you exercise, simply doing more walking to lose weight probably won’t do much.

The U.S. government (and many other countries) recommends that adults do 150 minutes or more of moderate-intensity physical activity every week. In other words, aim for at least 30 minutes of briskly walking almost every day, ideally, and don’t be afraid to do more when time allows.

Sixty to 90 minutes might be even more beneficial when it comes to weight loss, but don’t let being short on time feel overwhelming and stop you from doing anything at all. It doesn’t have to be “all-or-nothing” — every little bit throughout the day helps.

While walking is fantastic, don’t be quick to forget about the recommendations for strength training too. It’s a good idea to consider adding several moderately intense, strength-building workouts into your weekly routine — that is if you’re capable enough to do so.

Walking to lose weight is even more effective if you challenge your muscles and continue to switch up how you train your body (and your mind).

For example, performing one to three high-intensity interval training workouts along with walking can speed up results big time. HIIT workouts can be shorter than your walks, done in just about 10–20 minutes, and high-intensity interval training benefits are far-reaching when it comes to weight loss, metabolic function, muscle building and blood sugar control.

Plus, experts point out that doing purely aerobic training is great, but when you ignore building strength you might actually put yourself at a greater risk for orthopedic injuries, bone loss, muscle loss and other issues.

The bottom line? Get moving, but switch things up and keep it fun to support your body best.

Tips and Workouts

If you’re not already active, it’s a good idea to start slowly and kick up your intensity gradually, even if you’re eager and want to get walking to lose weight. Aim for an initial goal like walking for 15 to 20 minutes at a time, once or twice a day depending on your schedule. Increase your duration and pace so you reach 30–60 minutes daily, including a warmup and cool-down session and some stretching to help prevent injuries.

• To warm up: Take it slower at first, and walk at a speed that’s about 50 percent your maximum effort. Once your legs feel looser, you can move up to 60 percent to 75 percent of your max effort. If you’re capable, eventually you can combine walking with sprinting for a higher-intensity interval workout, alternating between very intense short bursts and rest periods to catch your breath.
• Despite what most people think, stretching is a lot safer and beneficial when your muscles are already warmed up, since this helps them become more flexible. It’s not always necessary to stretch before walking, but it’s definitely a good idea if you’re prone to injuries or you plan to alternate between walking and running (especially if you’re just beginning running). To safeguard your body, after your short warmup you can focus on stretching your calves, front of thigh (quadriceps), back of thigh (hamstrings) and lower back, holding each stretch for 30 seconds ideally.
• Once you feel loosened up, start to walk at a faster pace, such as 3–4.5 mph (or the time it would take you to complete a mile in about 15 to 20 minutes). In terms of your effort, you should be able to carry on a broken conversation while you walk but not so well as you speed up.
• When it comes to proper walking form, keep your chest upright and your shoulders relaxed. Allow your heel to strike the ground first, rolling forward while you push off your toes in order to prevent common walking/running injuries. You can also pump your arms to help propel your body and use even more energy or let them swing naturally. Squeezing in your core will help activate your stomach and back muscles.
• To end your workout, you can take it easy for the last five minutes of your walk to catch your breath. Then cool down by doing some more stretching, especially focusing on your hamstrings and quads, which can become tight. Using an inexpensive foam roller after a workout is a great way to massage the deep fascia tissue that can become sore when walking or running, so consider keeping one at your house.

As your stamina and endurance improve, you can add five to 10 minutes to your walk every couple of days. You might start out walking three times per week and soon find you’re walking five to six days. That’s what can happen when you notice the positive difference in your body and mood!

You can even start trying rucking, which is walking with a rucksack for added weight to build more muscle.

Once you’re walking for 30–45 minutes, you can focus on improving your speed or distance — for example, making your goal to walk a longer distance in the same amount of time (such as three miles in 40 minutes instead of 2.5). The more time you can spend in a “high effort” zone, such as 50 percent to 60 percent of your maximum exertion, the more benefits you will get, so try to aim for at least 20 minutes at this level.

Remember that you can keep things interesting by walking with a destination in mind (such as the grocery store or even to work), changing up your route, taking the stairs more often instead of an elevator or parking your car farther away from where you’re going.

Still worried about injuries? The good news is that people are actually most prone to injuries when they stay inactive, so the more you do, the better you’ll be protected. Just like the old saying goes, “Move it or lose it.”

You also can help prevent injuries by wearing proper shoes, stretching, warming up and starting slow.

If your sneakers are old and worn-out, try replacing them and even having your feet fitted at an athletic store to make sure your sneakers support your form best. Look at the heels of your sneakers to see if they seem worn-out and uneven, which is a sign you need new ones!

Some initial soreness in your joints and muscles is normal at first when you begin walking, but this should go away as your muscles adjust to your new activity level.

The post Benefits of Walking to Lose Weight, Manage Blood Sugar & Extend Life appeared first on Dr. Axe.

As runners, we all know that we need to be hydrated — but what does that really mean, and what happens if we fall short?

In this article, I’m going to dive in to exactly what happens — both internally and externally — when we’re dehydrated. In addition, I’m going to examine the best ways to spot dehydration and, most importantly, how to stay hydrated so you don’t have to worry about getting dehydrated in the first place.

What Is Dehydration?

Dehydration occurs when our bodies lose vital electrolytes through sweating, which is essentially the body’s built-in cooling mechanism.

The American Chemical Society describes electrolytes as salts, ingested mainly through food, that dissolve into positive or negative charges. In the scope of athletic performance, the most crucial electrolytes are potassium, sodium, calcium and magnesium.

So why are electrolytes so important for runners? Electrolytes control water movement in the body’s cells, as well as your body’s nerve impulses. This means these salts play crucial roles in brain function, muscle firing and even the beating of your heart.

During a training session, the following things happen when we lose these electrolytes:

1. Muscle fatigue sets in earlier.
2. Heart rate increases.
3. Performance decreases.
4. Mental clarity suffers.

In addition, dehydration impacts recovery long after the run or training session. Because it impedes your muscles’ recovery process, dehydration during just one workout can actually hinder your workouts for the few days after that. Since your muscles will not have fully recovered, performance may continue to suffer.

Signs of Dehydration for Runners

The most well-known indicator of dehydration is thirst. As a general rule, if you’re thirsty, you are likely already dehydrated.

In addition, dry mouth, dry eyes and even dry skin can also serve as signals. Look out for headaches and nausea as well!

Other, lesser known signals include mental fatigue, a lack of motivation and increased heart rate while at a normal run pace.

Additionally, over-sweating and under-sweating can both indicate dehydration. Over-sweating is your body’s way of warning you that you are expending energy and losing electrolytes that need to be replaced.

Under-sweating is a bit more complicated of a signal. Absent sweating in conditions you would normally sweat in, also known as hypohidrosis, often indicates heat exhaustion, which can be partially, or fully, caused by dehydration.

Heat exhaustion refers to any sort of mild heat-related illness. Nausea, vomiting and weakness are all symptoms of heat exhaustion that occur when your body fails to cool itself through sweating.

Extreme heat exhaustion is called heat stroke and indicates your body’s total failure to regulate its temperature. Symptoms of heat stroke include high fever, rapid heart rate and loss of consciousness.

While dehydration is not always the cause of under-sweating, it is likely a factor if you are under-sweating during a training session.

Because of this, be sure to take note of your mid-training sweat levels. Hydrate often to replenish electrolytes if you are over-sweating, and find a way to externally cool down your body’s temperature if you are under-sweating.

Dehydration looks different on everyone, so you likely won’t have all of the symptoms mentioned above if you do, in fact, get dehydrated. As a result, it’s important to know your own body and find out what your body’s response is to the loss of those vital electrolytes.

Hydration Tips for Runners: How to Avoid Dehydration

Daily hydration is the easiest way to avoid all of the above symptoms and signals.

Experts recommend drinking eight to 10 glasses of water per day, every day, while also incorporating foods with high water content into your diet. Cucumbers, watermelon, spinach, iceberg lettuce, cauliflower, broccoli, radishes, tomatoes and green peppers are all great options to help you stay hydrated.

In addition, you should find a good hydration product that you can use before, during and after your training sessions to replenish any electrolytes your body loses.

A hydration product provides key electrolytes (sodium, potassium, calcium and magnesium), as well as crucial minerals,that are typically lost through sweating during a run or workout. Sports drinks are the most common hydration products, but a lot of them can be extremely high in sugar, which can have other adverse effects on your body.

When choosing a hydration drink, look for a product that has between 250–350 grams of sodium and under 10 grams of sugar. Be sure to hydrate with this every 20 minutes or so while training, as well as before and after the session.

People at The Run Experience love S.O.S, because it’s medically formulated to be similar to an IV hydration supplement that a patient would receive in a hospital. It also tastes good and is high in sodium but low in sugar.

It can take up to 48 hours to recover from dehydration, but you can avoid it completely by simply drinking enough fluids throughout the day and making sure to hydrate with a high-quality product while training!

Race Day Prep

Remembering to hydrate during your workouts and drinking water throughout the day are all steps in the right direction for a hydrated race.

However, you should be sure to use all of your training sessions as hydration test runs for race day! If hydrating every 20 minutes on your long run left you with a headache or another dehydration symptom at the end, that’s a good sign that you may need to bump up your efforts and try hydrating every 10 or 15 minutes on your next training run.

Give yourself an honest evaluation of how your hydration program works after every training run so you know exactly what your body needs during your big race.

Additionally, be sure to check the course and weather forecast before a race. Dehydration is one of the worst surprises to have on race day, but doing a little advance prep can help you avoid dehydration altogether.

Checking out the course ahead of time can tell you how many aid stations there will be, so you can pack your own hydration products accordingly.

Also, if you know the race is going to be hilly, hot, largely in the sun or heading into the wind, you can try to train in those conditions so you know what it takes to keep your body hydrated for optimal race performance.

Final Thoughts

As you can see, staying hydrated as a runner is really just a matter of knowing your own body. Monitor your symptoms, and use trial and error to see what works for you.

To keep your body hydrated on a regular basis, drink water throughout the day, and drink a well-formulated hydration supplement to replenish any lost electrolytes during your training, and you should be good to go.

Holly Martin is a  running coach and personal trainer. With a 20-plus-year background in dance, Holly brings a strong focus on technique and mobility to all of her coaching. She trains clients and coaches online with The Run Experience, an online training community for running training programs and workouts. She enjoys writing tips for running that help you become a better, stronger and injury-proof runner.

The post Hydration Tips for Runners, Including Race Day Prep appeared first on Dr. Axe.

Whether you’re trying to burn fat or gain muscle, what you do in terms of exercise, diet and the time you rest in between workouts makes all difference. We all know that working out is great for boosting strength, slimming down and toning up, but unless you want to deal with ongoing muscle soreness, fatigue and poor performance, it’s important to pay attention to muscle recovery “dos and don’ts.”

How many days off from training should you take each week? What should you eat post-workout? Let’s find out below.

Importance of Muscle Recovery

Exercise is actually a form of physical stress. This may surprise you, but it’s considered a “good stressor” because it helps the body grow back stronger once it adapts.

That being said, too much exercise leads to too much stress that the body can’t cope with. Over-exercising without enough rest in between workouts is “maladaptive” and can lead to physiological symptoms, including:

• Soreness and pain
• Susceptibility to injuries, such as muscle tears
• Dehydration
• Fatigue and increased need for sleep
• Poor performance
• Low motivation and moodiness

If you want to benefit from exercise (and who doesn’t?), then you need to let your muscles recover. According to experts, this involves:

• resting
• feeding yourself well
• hydrating
• doing active recovery
• possibly doing cold water immersion
• getting enough sleep

Muscle Recovery Do’s

The No. 1 thing to do to promote muscle recovery is to feed your body all the nutrients it needs. While physical activity is key for overall health, your diet is still the single most important aspect to focus on.

There are certain supplements that can help your muscles repair so you can get stronger, such as protein supplements like whey protein, collagen, BCAA and bone broth that are full of amino acids. Immediately post-workout, try having one of these protein powders in a smoothie, for instance.

In addition, a 2021 study indicates that creatine may help improve muscle recovery and recovery from exercise, such as maximizing results from strength training. A 1999 study found that glutamine supplementation makes it possible to recover quicker from intense weight training sessions because it improves muscle hydration.

Omega-3 fatty acids can also help. One study found that due to their potential anti-inflammatory and antioxidant activity, omega-3s can help improve exercise performance and assist in recovery.

Also, animal studies show that turkesterone can help repair muscle fibers that have been broken down after exercise and increase glycogen concentrations in muscles, which can help remove lactic acid and support muscle recovery.

Muscle Recovery Don’ts

The No. 1 “don’t” regarding muscle recovery is overtraining.

Your body needs rest to grow, but your muscles don’t grow when you’re exercising all the time. In fact, they actually grow while you’re sleeping and resting — or, in other words, between your workouts.

Things to avoid:

1. Don’t Train Every Single Day

You want to take off at least one day a week. For most people, taking off from exercise two days a week allows muscles to complete rest and repair. Therefore if you’re currently working out at a difficult intensity six or seven days per week, reduce your exercise load.

2. Don’t Consume Junk Foods or Too Much Alcohol

Avoid added sugar, alcohol and fast foods as much as possible.

If you’re addicted to sugar and consuming it regularly, it’ll cause inflammation that messes with blood flow, performance and body composition goals. The same thing goes for fast foods, plus refined grains and hydrogenated oils, which are found in most unhealthy processed foods.

3. Don’t Do a Lot of Isolated Movements

If you want to maximize your workouts, do more compound movements. (See above.) This takes stress off of single muscles and focuses on larger muscle groups instead.

You can also try training different parts of your body on different days, which is a traditional bodybuilding approach. For example, you might do a maximum-intensity workout focused on your legs one day, then your upper body another day, then your core on another day.

4. Don’t Skimp on Sleep

Remember, you need lots of sleep to feel your best and perform. Research shows sleep deprivation can lead to many physical symptoms, including poor strength, focus, reaction times and more.

Aim for seven to nine hours per night for the most metabolic health perks.

5. Don’t Overuse Painkillers (NSAIDs)

It’s tempting to take a painkiller such as ibuprofen every time you feel sore and wiped out, but this can actually hinder your ability to adapt to exercise. Instead, follow the other tips in this article, which help your muscles bounce back naturally.

Recovery Time

How long does a muscle take to recover? Ultimately it depends on how often you’re training in general, plus the intensity of your workouts.

What are the stages in muscle recovery?

When your muscles are strained, they first experience tiny tears. Your body recognizes this and works on repairing them. This is a multiple-step process that involves repair of damaged muscle fibers and connective tissue formation.

Your body uses protein and carbs to complete the recovery process. Your blood vessels also dilate so circulation increases, which helps bring more nutrients to damaged tissue.

Then, waste (such as lactic acid and carbon dioxide) must be removed from the damaged area. This is done with help from your lymphatic system.

Once new tissue is formed with help from myokine proteins, then the tissue is remodeled and smoothed so it functions properly. The whole process can take up to several days or sometimes even longer.

How long should you wait between workouts?

If you’re doing very strenuous exercise, you’ll need more time to rest between workouts. The ideal amount of time to give yourself to recover is between one and three days, with a longer duration for high-intensity exercises, such as those that really fatigue muscles.

One study published in the Journal of Strength and Conditioning Research found that it took about three days (72 hours) for full muscle recovery to occur between difficult strength-training sessions.

For most people doing a mix of moderate to intense exercise, taking two days off (48 hours) between tough workouts is the general recommendation. According to Bodybuilding.com, “For most lifters, 2–4 sessions per week works well. Younger lifters can usually handle more workouts, while older lifters should stick with fewer.”

If you’re doing easier workouts and listening to your body, you might be able to work out most days of the week, but still give yourself one day off.

How to Prevent Injuries

If you experience any symptoms of overtraining, then you put yourself at greater risk for injuries. Watch out for the signs below, which indicate that you need extra rest:

• Decreased energy and performance for more than several days
• Increased resting heart rate or changes in blood pressure
• Changes in appetite, which might lead to eating more junk or eating less
• Sudden changes in body weight
• Trouble sleeping
• Irritability, anxiety and moodiness
• Stubborn muscle soreness and aches

Those who are overtraining can help prevent themselves from getting injured by decreasing their exercise intensity or stopping all workouts (besides active recovery) for a brief period of time. Here are tips for preventing injuries:

• Reduce your training load and frequency to give your muscles, joints and other tissues a chance to heal.
• Stop exercise altogether temporarily, such as for one to two weeks.
• Do another type of gentle workout or active recovery instead of anything too intense, such as more walking and stretching for a couple weeks.
• Listen to your body. Wait to start working out again at a high difficulty and volume until all your overtraining symptoms are gone.

Conclusion

• It’s important to take workout recovery seriously if you want to perform well and look your best. Resting between workouts helps your muscles grow back stronger, limits risk for injuries and supports a healthy metabolism.
• What helps muscles recover faster? First and foremost, avoid overtraining. Be sure to take one to three days off from exercise per week, especially if you’re really straining yourself.
• To reduce muscle soreness, hydrate, eat a healthy diet, and try cold immersion, foam rolling and massage therapy.

The post Muscle Recovery Do’s and Don’ts for Optimal Fitness appeared first on Dr. Axe.

There’s a reason Superman has an “S” on his chest. A large, well-developed chest sends a message of supreme confidence and power.

So, how do you increase your chest size? What chest workouts and chest exercises will grant you those superhero proportions?

The best chest workouts take several factors into account: exercise selection, number of reps, how long you rest and even the speed of the bar. When you understand these variables, it’s easier than you think to build a chest that is big, strong and injury-proof.

Anatomy of the Chest

Three muscles make up the chest but are truly dominated by one: the pectoralis major. Commonly called “the pecs,” the pectoralis major are the large twin muscles on either side of the sternum and one of the most sought after vanity muscles.

When people talk about how to get a bigger chest, they are invariably referring to the pectoralis major.

The pectoralis major is a massive contributor in pushing motions that involve the arm and the shoulder. Whether you are moving furniture or on the defensive line of a football team, the pectoralis major will be doing most of the work.

These muscles control many of the motions of the arms and shoulders, including:

• transverse flexion — the hugging motion of bringing the hands together in the middle of the body with your elbows pointed out; internal rotation, bringing the forearm across the center of the body
• transverse adduction — moving the upper arms toward the center of the body while the back of the arm is facing downward
• extension — moving the upper arms down and to the rear; and adduction, bringing the upper arms down and to the side of the body

The pectoralis minor is a much smaller muscle that runs above the pectoralis major and inserts at the clavicle. Along with the serratus anterior (the shark tooth-shaped muscles that run along the outside of the rib cage and make you look incredibly fit when your body fat levels are low enough to see them), the pectoralis minor controls the movement of the scapula.

Collectively, the muscles of the chest complex are short and can provide a platform for generating a large amount of force. Some strength athletes have bench pressed upward of 1,000 pounds in recent years. However, these muscles maintain an intricate relationship with the generally delicate makeup of the shoulder girdle.

Anyone who has spent years in the gym will most likely experience some shoulder pain from years of abuse that heavy chest exercises heap on the much smaller muscles of the shoulders. The chest workouts we describe here can circumvent that fate, however, by using modern warm-up strategies, proper lifting technique, and a more sophisticated approach to sets and reps.

Multiple Nerve Innervations Boost Chest Muscles

The pectoral muscles have a specific feature that makes training them slightly different than your biceps or deltoids. The chest muscles have five different nerve innervations, points where the nerve branches out and addresses the muscle fibers via the motor units.

“Nerve innervations are the basis for muscle action,” says strength coach and kinesiologist Brian Richardson, MS, CPL2, NASM-PES, co-owner of Dynamic Fitness in Temecula, Calif.. “Nerves run down that motor unit to the motor end plates and attach to muscle fibers. Then, whatever the motor unit is addressing those fibers will contract. The beauty of having more nerve innervations within a muscle is that you can generate different contraction spectrums.”

Multiple nerve innervations allow you to stimulate different aspects of the chest muscles. To take advantage of this physiology, you’ll want to choose chest exercises that will hit the pecs from multiple angles in a myriad of ways.

How Do You Increase Your Chest Size?

When it comes to choosing chest exercises, what kind of chest workout is right for you? If you want to look strong and fill out a T-shirt with dense, hard muscle, then you need to train like a bodybuilder.

The phrase “bodybuilder” often conjures up images of oily, juiced-up guys in bikini briefs posing on a stage. However, bodybuilders are masters at increasing the size of a muscle.

Unlike athletes or first responders who train for “functional strength,” the No. 1 priority for a bodybuilder is to improve how a muscle looks — its size, its symmetry and how it appears in relation to the rest of the body. And if we are being honest, that’s what most folks in the gym are interested in as well.

To coax your chest to grow, you want to direct as much stimulus as possible on the pectoralis muscles. You want chest workouts that allow you to isolate the pecs while taking the other muscles out of the equation.

“Scientifically, you want less emphasis on the core and more on the pec major. That means you want to be on a stable platform, such as the flat bench press, dumbbell bench press and incline bench press,” says Richardson.

A study published in the journal Physician and Sports Medicine found that the best chest exercises for stimulating the pectorals are stable movements, such as the bench press and push-ups performed on the floor. Exercises performed on an unstable surface, such as an exercise ball, recruited more muscle fibers in the core but fewer in the chest.

Additionally, using an electromyography (EMG) device to measure minuscule amounts of electricity generated by muscles below the surface of the skin, one can determine which chest exercises recruit the most chest muscle. The EMG shows that while the flat bench is valuable for chest development, the incline (and decline) bench press actually activates more muscle tissue.

A bodybuilding-style workout that isolates the muscles, calls for a strong stable base and utilizes a relatively high rep scheme (more on that later) is also the perfect workout for anyone who is relatively new to weight training. And this chest workout is not just for looks. Many bodybuilders are incredibly strong, and this selection of chest exercises will make anyone much stronger, especially newcomers to the gym.

How Do You Get a Wide Chest?

A wide chest helps create the Holy Grail of fitness: the V-taper. A narrow waist to a wide chest topped with pronounced shoulder caps has been celebrated since man first began to paint and sculpt.

To ensure that your chest muscles grow both thick and wide, use a wide variety of exercises with a full range of movement. Regularly mix up the hand placement of where you grab the bar or place your hands.

Lastly, don’t neglect training your back. The width of your chest can be improved by fixing your posture.

Too many chest workouts for men lead to a closed-in, crab-like posture called kyphosis. Training your back with row variations (such as ring rows, inverted rows and TRX rows) as well as deadlifts and other spinal extensor exercises can improve your posture and stave off back pain while giving you the appearance of a wider chest and a more dramatic V-taper. (Check out a TRX workout.)

Similarly, some might covet the striations in the chest of a young Arnold Schwarzenegger and ask, “How do you tone your chest?” The answer is “a toned muscle is a big muscle.”

A muscle simply gets bigger or smaller. It’s body fat that obscures the lines and cuts that makes a muscle look so good.

Use the workout strategies here to force the chest muscles to grow. After consistent training and size gains, you can begin to work on lowering your body fat to see the beautiful detail of the muscle you built.

How Many Chest Exercises Should You Do?

One of the most important questions about an effective chest workout routine is, “How much is enough?” While the upper threshold can vary widely depending on the individual, the minimum amount of work has been clearly established.

A study published in the Journal of Sports Sciences found that 10 or more sets per week for a given body part produced the most muscle growth in trained subjects. You might get even more growth out of 20 or 25 sets (as long as you can recover), but 10 or more sets per week should be your minimum.

Dr. Chris Zaino, DC, is an IFBB professional bodybuilder and former Mr. America. In his workout, Dr. Zaino suggests 12 to 16 sets per workout. You can spread this volume out over three to five different pectoral exercises.

Chest Exercises for Women

The most effective chest exercises for men are also the best ones for women. However, women should approach certain exercises with caution.

“Women have less cervical extensor muscle mass than men, therefore the position of the head and neck is critical during pressing exercises,” says Richardson.

When performing chest exercises where the head and neck are not supported, such as the Swiss ball dumbbell bench press, the extensor muscles in the neck can quickly become fatigued in women. During those sets, Richardson recommends pressing the tongue firmly to the roof of the mouth, which recruits more muscle fibers in the extensor muscles, increasing stability and overall comfort.

How to Have a Safe Chest Workout

Heavy chest workouts have caused innumerable shoulder problems. A proper warm-up can dramatically decrease your risk of injury.

Before every chest workout, go over your soft tissue with a foam roller.

To get to the pectoral muscles, you can use a lacrosse ball or softball placed on the floor. Roll it across the muscle fibers at a speed of one inch per second. When you find a particularly painful spot, hold the pressure on it for 30 seconds.

Next, grab an elastic exercise band, and make some X and T shapes with your arms, using the band for resistance. Perform five to 10 minutes of cardio, and be sure to do some warm-up sets of each exercise with a very light weight or empty bar. (These do not count as part of your work sets.)

When using a barbell during the workout, do not feel like it needs to touch your chest. This habit was created by massive bodybuilders and powerlifters who had giant chests. Instead, stop the bar two to three inches (about the height of your fist) above the chest before pressing it back up.

Best Chest Workouts

Chest Workout No. 1

Here, Dr. Zaino recommends a chest workout designed to promote rapid muscle growth that is appropriate for any level.

Chest workout No. 1 training protocol:

• Incline Barbell Press — 3–4 sets of 8–12 reps
• Flat Barbell Bench Press — 3–4 set of 8–12 reps
• Slight Incline DB Press — 3–4 set of 8–12 reps
• Cable Fly to Cable Chest Press — 3–4 set of 8–12 reps

(See all chest exercises below.)

Chest Workout Plan

No matter what your training session is like — whether you are doing a strict dumbbell chest workout or a chest workout without weights — a few variables are going to stay the same.

Tempo: This is the speed you will move the weights and is one of the most important factors for building muscle. While athletes may want to practice using fast and explosive movements, a slow tempo increases the amount of time under tension the muscles experience, ultimately leading to more growth.

For a stable exercise, perform a 3-1-3 tempo. That means you take three seconds to lower the load, pause for one second at the bottom and then take three seconds to bring the weight back up. This delivers constant tension to the chest muscles.

For many of the exercises in workout No. 2 and workout No. 3, a 2-0-2 tempo will be more appropriate.

Reps: Studies have shown that the best range of reps for muscle hypertrophy is roughly eight to 12. May experts now feel that even going up to 20 or 25 can elicit profound gains.

Using relatively high reps, and thus lighter weight, also decreases risk of injury. But wait: When do you test your one-rep max and see how strong you are?

“You never do a one-rep max,” says Richardson. “Instead, do a five-rep max and calculate it. I understand that people like to do it, but don’t do it too often. For instance, you can test it, and then test it again eight weeks later.”

Rest: For your best chest workout, rest at least 60 seconds between each set and as long as two minutes. This gives your muscles enough time to recover and perform some quality contractions during the next set.

More Advanced Chest Workouts

As your body get stronger and your neuromuscular system gets accustomed to the exercises in workout No. 1, you can start to introduce new exercises that present novel challenges. Some of these multi-joint exercises will call for greater core muscle activation and slightly less stimulus to the pectoral muscles. Introducing a fresh stimulus and ultimately creating a stronger kinetic chain will help boost the results of your chest workouts over the long haul.

Chest Workout No. 2

Chest workout No. 2 training protocol:

• T Push-Up — 3 sets of 10 reps
• Swiss Ball Dumbbell Press— 4 sets 10–12 reps
• Hammer Strength Incline Press —4 sets 10–12 reps
• Three-Way Pulley Fly — 2 sets of 10 reps
• Dips — 3 sets of 8–12 reps

(See all chest exercises below.)

Chest Workout No. 3

Chest workout No. 2 training protocol:

• Spider-Man Crawl — 2 sets of 20 yards
• Incline Swiss Ball Dumbbell Press — 4 sets of 10–12 reps
• Decline Bench Press — 4 sets of 10–12 reps
• Machine Press — 4 sets of 10–12 reps
• One-Arm Pec-Dec — 3 sets of 12 reps

(See all chest exercises below.)

Best Chest Exercises

What are the best chest exercises to incorporate in your chest workouts? Here are some of the best to include in your chest workouts:

Incline Barbell Press

Lay on the bench with your feet flat on the floor. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.

Unrack the bar, take a deep breath and slowly lower the weight until it’s about three inches from your clavicles. Contract your pectorals, and focus on pushing through the meaty part of the thumb and index finger as you press the bar back to the top.

Flat Barbell Bench Press

Lay on the bench with your feet flat on the floor. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width. Unrack the bar, and slowly lower it until it’s about three inches from your chest.

At the bottom of the rep, your elbows should from a 90-degree angle. Squeeze the muscles in your chest, and press the bar back to the top, pushing with the web of your hand.

Slight Incline Dumbbell Press

Set a bench to about a 30-degree incline. Hold a dumbbell in each hand just outside your shoulders.

Press the dumbbells up, but don’t let them touch each other, which releases the tension on the muscles. Slowly return and repeat.

Cable Fly to Cable Chest Press

With pulleys set to just higher than shoulder height, grasp a D-handle in each hand. Bend your elbows slightly bent slightly — you’ll want to lock them in this position— and flex your pecs to pull the handles together in front of you. Keep your chest up, and think about touching the inside of your elbows together.

Pause a moment for a peak contraction, then slowly allow the handles to return to the start position. When you hit failure after a set of flyes, turn the move into a standing chest press until you can no longer continue.

T Push-Up

Perform a traditional push-up. As you come to the top, bring your left hand off the ground and bring it to your chest. Place it back on the ground and repeat, this time bringing your right hand off the ground.

Swiss Ball Dumbbell Press

With a dumbbell in each hand, sit on a stability ball with your feet flat on floor. Walk your feet forward, and allow the ball to travel up your body until it is under your upper back and your torso is parallel to the floor.

Contract your core, and press the dumbbells upward. Pause at the top, and then slowly lower the weights until your elbows form a 90-degree angle. Press back to the top and repeat.

Hammer Strength Incline Press

Adjust the machine so your back rests against the pad and your feet are flat on the floor. The handles should be aligned at about shoulder level when you sit down.

Press the handles away from you until your arms are fully extended but without locking out your elbows. Slowly bring the handles back down, but don’t let the weight touch down between reps.

Three-Way Pulley Fly

In a cable crossover station, set both pulleys to their highest point. Grasp a handle in each hand, and place your feet in a staggered stance with the back heel off the ground. (Switch the forward foot every set.)

Contract your core, tilt your torso forward and forcefully bring your hands together in an arc until they are within one inch of each other, keeping the palms facing in. Keep a slight bend in your elbows at all times.

After 10 reps, slide the pulleys down to about sternum height, and repeat for 10 more flyes.

Lastly, drop the pulleys to their lowest point, and perform 10 more reps with the palms facing up. Rest only for as long as it takes you to change the height of the pulley.

Dips

Get into the starting position on a set of parallel bars, with your arms locked out and supporting your weight above the bars. Slowly lower yourself down with your upper body leaning forward and your elbows flared out slightly.

Descend until you feel a stretch in your chest, but don’t go farther than a 90-degree bend in your elbows. Slowly return to the starting position.

Spider-Man Crawl

Get into the top of a push-up position, and then drop down to about four inches above the floor. Your elbows should be close to forming a right angle.

Push with one arm as you reach with the other arm. When you reach forward, bring the opposite knee as close to its same-side elbow as possible.

Repeat this pattern until you travel 20 yards. Keep your hips at the same distance from ground for the entire length of the crawl. Don’t let them get sloppy and rotate back and forth.

Incline Swiss Ball Dumbbell Press

Hold a pair of dumbbells, and sit on a stability ball with your feet flat on floor. Walk your feet forward, and drop your hips so the ball is on your mid-back so your torso is at a 45-degree angle to the floor. Tighten your torso, and press the dumbbells upward.

Pause at the top, and then slowly lower the weights until your elbows form a 90-degree angle. Press back to the top and repeat.

Decline Bench Press

Grasp the bar with your hands just wider than your shoulders. Unrack the bar, and slowly bring it down to our lower chest.

Do not let the bar drift too far forward over your face. Extend the elbows, and bring the bar back to the top.

Machine Press

Set the height of the machine so the handles are about shoulder-height. Tighten your core, squeeze your pecs and slowly press the handle forward.

Concentrate on contracting your pecs at the top of the movement. Slowly return and repeat.

One-Arm Pec-Deck

Sit on a pec-deck machine, and set the height of the seat so the handles are about shoulder-height. Grasp the right handle, placing your left hand on your hip.

Maintaining a slight bend in your right elbow, bring your hand just past the centerline of your chest. Slowly and with control, bring the hand back to the start.

Keep tension on the arm for the whole set. When all reps are completed, switch hands.

Final Thoughts

The key to developing your chest is consistency. Doing the work, eating the right foods and getting enough rest, day after day, will bring the fastest results with the fewest injuries.

If you can stay consistent with your chest workouts, you can continue to improve for years to come.

“This is a long-term game,” says Zaino. “Longevity is the key.”

The post The Best Chest Workouts + Chest Exercises for Size & Strength appeared first on Dr. Axe.

Tapping in to the power of plank exercise variations is one of the best ways to strengthen your core and work toward more defined abs. While the plank might be a relatively simple exercise to describe — it’s basically a static push-up — this doesn’t mean that holding planks (or “planking”) is easy to execute.

And it doesn’t take long to realize that the longer you plank, the tougher this exercise quickly becomes.

That being said, increasing the amount of time you can hold a plank or the amount of plank repetitions you complete within a given time is key if you want to build real strength in your core.

Can you already hold a plank for a minute or two? Then it’s time to introduce some plank exercise variations into your routine to increase the challenge and target different parts of your core.

Before moving on to plank exercises, though, make sure you’ve built up a little core strength and know how to do a plank with proper form.

What Is a Plank?

The definition of a plank is as an isometric exercise that involves maintaining a flat back in a position similar to a push-up in order to strengthen the core. It’s also considered one of the top bodyweight exercises.

The goal is to hold a plank with proper form for the maximum possible time, which challenges multiple muscles in the core, including the rectus abdominis (better known as the “abs”), in addition to muscles in the arms, butt and legs. It’s an exercise often employed in ab workouts.

How do planks help create a flat stomach? The great thing about doing plank exercises is that they use your own body weight for resistance. This means you don’t need weights, bands or any other equipment to do them (although some plank exercise variations use things like a wall, Boso ball or incline bench t0 challenge different muscles).

There are different theories as to when people started first performing planks. There’s also some controversy over who actually “invented” the planking exercise.

Some credit Joseph Pilates, the man behind the Pilates school of training that emerged in the 1920s. Dr. Stuart McGill of the University of Waterloo in Canada published extensive work focusing on lower and general back pain exercises. He is also considered another “influential voice” involved in making the plank popular.

What Muscles Do Planks Work?

Planks are most well-known for building core strength, but they actually target other muscles, too. Planks engage muscles including:

• Transversus abdominis (considered the deep foundation of your abs)
• Rectus abdominis
• Lumbar erector spinae
• Obliques (internal and external)
• Serratus anterior (the top part of your core that connects to the shoulders)
• Muscles in your shoulders, arms and chest, including the trapezius (or traps), the rhomboids, rotator cuff, pectorals (pecs) and the anterior, medial and posterior deltoid muscles (delts)
• Muscles in your butt and legs, including the gluteus maximus (glutes), quadriceps (quads), gluteus medius and gluteus minimus muscles (abductors)
• The adductor muscles of the hip

Regular Plank vs. Side Plank

While in a “front plank,” your hands are placed directly under your shoulders with the legs straight out behind you. The back is flat and belly drawn in. This type of plank is also sometimes called a front hold or abdominal bridge (or kumbhakasana in yoga).

Your body remains perpendicular to the ground, with your head and stomach facing down, but your torso remains elevated off of the ground.

There are also other slightly different plank variations, including forearm planks, side planks, one-legged planks and others that are described more below.

In a side plank, you keep only one hand or elbow on the ground while facing your whole body to the side, rather than pointing your belly button down at the ground. Side planks target your obliques (side core muscles).

Your oblique muscles help you bend sideways and twist your waist. They also help draw in your waist and stomach like a corset.

Benefits

What are the benefits of doing planks? Below are some of the top reasons to add plank exercises to your workout routine:

1. Builds Deep Core Strength

Plank exercises are some of the best for building core stability and strength. They target more than the superficial “ab muscles.” While crunches and sit-ups are effective for targeting certain ab muscles, plank variations can also build strength in the “deep core” muscles, including the obliques, transverse abdominis and so on.

Core strength is protective against strains, overuse injuries tied to muscle compensations, poor posture, instability and more.

2. Help With Balance and Posture

A strong core helps with coordination, balance, daily functioning and general athletic/physical performance. If you work on moving through different plank variations in a sequence, you’ll also improve your range of motion.

Building core strength is also crucial for your posture. The core muscles work with the pelvic, glute and hip muscles to stabilize the body and hold you upright with good posture, preventing back pain and other aches.

3. Protect Your Lower Back and Help Prevent Injuries

Not only can planks help get rid of back fat, but they also reduce the risk of back pain. Experts agree that a weak, unstable core contributes to injuries like low back pain, sciatica, poor balance, running injuries and more.

This is why core exercises, including plank variations, are often used among athletes as a means of enhancing performance and reducing risk for injury.

4. Help With Focus and Breathing

When you’re holding plank position, it’s important to keep breathing, even while engaging your core. This helps you keep going and allows you to push through burning or fatigued muscles.

Plank Exercises

The best plank exercises include the following:

Front Planks (best for beginners)

First work on nailing front planks before moving on to to other plank exercise variations. Hold your abs in tight, and lift your hips high enough so that your back is flat like a tabletop. Avoid letting your hips droop down or stick too far up.

A basic plank variation of the front plank is a “low plank,” in which you place your forearms on the ground under your shoulders rather than holding yourself up on your hands.

Plank With Leg Lifts

Start in low plank position, resting on your forearms. Raise your right leg while keeping it straight, and hold for 20 to 30 seconds. Drop your right foot to the ground, and switch sides, lifting your left leg and holding.

When you lift your leg, make sure that your lower back doesn’t arch.

Another option is to move more quickly between sides, alternating legs for a total of one minute while you hold. This is considered a great butt exercise.

Knee-In Planks

Start in a front plank with your hands under your shoulders. Keep your core engaged and chest up, with your neck neutral, inline with your spine. Bend one leg, and bring your knee all the way up toward your chest — then extend your leg back out, and switch sides.

You can hold each leg in for about 5 to 10 seconds or alternate sides more quickly for about 1 minute.

If you move slowly with control, you’ll actually engage your abs more and feel your core really working. Another option is to bring your knee in, then rotate your knee and hip under you and toward the ground so you work your oblique muscles.

Plank With Hip Kicks

Start on your forearms in a low plank. Lift one arm off the ground, and extend it out in front of you, which forces you to engage your core to retain balance.

If you’re more advanced, extend one arm out, and at the same time lift the opposite leg. Try not to let your hips rock as you focus on keeping them square with the ground. Repeat sides for about one minute.

Plank Slides (aka Roll-Out Planks)

Use a towel or something slippery that you can slide your feet on the floor. Start in a low plank on your forearms.

Place your feet on the towel, and gently rock back and forth while keeping your elbows/forearms down. Movement should come from your shoulders as you push yourself back, keeping your core engaged, and then slide forward.

The further you extend back in this plank, the harder it will be to slide forward. Work toward completing these plank slides for about one minute or as long as you can while maintaining good form.

Side Plank Exercises

Side planks can be performed with either your hand or elbow down, depending on your strength and what feels better for your wrists. You will only have one hand/elbow on the ground at a time placed right under your shoulder. Face toward the side, and step your legs out straight so your body is in one line.

Either stack your feet, touching heel to heel, or bring one foot in front of the other. Keep your legs straight and your hips lifted high toward the ceiling. Hold for 30 seconds or up to one minute or longer if possible.

After completing one side, roll over, and do a side plank on the other side. If this feels easy for you, make it more challenging by dropping your hips to hover above the ground, and then lift them back up.

Plank Workout

How long should you be able to hold a plank, and how many sets of planks should you do a day?

This depends on your current fitness level. A good goal to aim for is to work your way up to holding a plank (or completing other plank exercise variations) for a minute, 90 seconds and eventually two minutes.

If you’re a beginner, you can start with 20 to 30 second holds/repetitions in a standard front plank or forearm plank.

Once you can steadily hold a plank for about one minute, you’re definitely ready to add in some plank exercise variations.

If need be, drop your knees to the ground in a plank to take a break and relieve pressure in your hands/wrist.

One of the most effective ways to strengthen your core, while also getting a full-body workout, is to do plank workouts using the Tabata method of exercise. This involves doing 20 seconds of high-intensity work, followed by a 10 second break, then repeating.

Try planking for about 20 seconds followed by 10 seconds of taking a break, and then repeat 1 to 3 more times.

Other than planks and side planks, here are additional core exercises to work into your routine:

1. V-ups — Like crunches performed on your back with your legs lifted off the ground.
2. Bicycles — Like crunches performed on your back while you twist and lift your elbow to your opposite knee.
3. Suitcases — Keep your back on the ground and legs extended in front of you. Crunch in as you lift your shoulders off the ground, and bend your legs, bringing your knees toward your face using your core muscles.

If you want to build strength in not just your core, but also throughout your body, try a routine where you alternate between planking and sets of push-ups, squats, sit-ups and burpees. You can complete each exercise for about one minute using a timer and complete 2 to 3 sets in total.

Proper Plank Technique

In order to safely and effective strengthen your core, it’s important to properly learn how to do a plank. Here’s how to do a plank so you get the most results:

• Proper plank form means that your core will remain engaged. Your back should remain straight and even the whole time, like a tabletop.
• Make sure your elbows are directly under your shoulders, and line your wrists up with your elbows as you spread your hands.
• Keep your chest lifted and hips even with your back. Don’t allow your butt to move too far up so it forms a peak, and don’t let your lower back sag down as your stomach drops. Focus on squeezing your abs in tight, but make sure you’re still breathing. You also want to engage your thighs so your legs are working.
• It helps to look slightly in front of you while you hold planks so your shoulder blades slide back slightly and your neck stays long.

Precautions

Planks are safe for most people to do, assuming they can hold themselves up. However, planks during pregnancy are controversial, since some feel that planking puts too much pressure on the abs and may contribute to abdominal separation (called diastasis recti).

If planks cause you pain, it’s best to build strength in other ways before attempting them, since planks with bad form might worsen issues like low back pain.

Final Thoughts

• A plank is an isometric (static), core bodyweight exercise that involves maintaining a flat back in a position similar to a push-up. Plank exercise variations include a front plank, side plank, plank with leg lifts, plank with hip kicks and plank slides.
• What muscles do planks work? Planks target the whole core, including the “core deep muscles,” but also other muscle groups, such as the back, shoulders and glutes.
• What are the benefits of doing planks? Plank exercise benefits include building core strength, helping with balance and posture, protecting the back, preventing injuries, and helping with focus/deep breathing.
• Proper plank form involves keeping your core engaged, your back flat, your hips even with your back and your hands/elbows under your shoulders. Don’t forget to keep breathing.
• Aim to complete a plank exercise routine 2 to 4 days per week. You can hold planks for 1 to 2 minutes or complete planks back to back in a Tabata-style routine. Incorporate a variety of the best plank exercises described above, plus other body weight exercises, to build strength all over.

The post How to Do a Plank Exercise & Variations for a Strong Core appeared first on Dr. Axe.

This fashion trend continues to ignite the appeal of smaller thighs, sometimes in an unhealthy way. I’m talking specifically about the focus on the thigh gap, the space some women have between the inner thighs when standing with their knees touching.

Unfortunately, some women are overtraining — going far beyond cardio workouts and inner thigh workouts to achieve the sought-after look. Media reports remind us that teens and young women sometimes go to extremes, like eating disorders and surgery, to achieve the thigh gap.

Sure, there are some benefits of having smaller thighs. Healthy body-fat loss can make crossing your legs more comfortable, in addition to increasing your confidence when wearing tighter clothing.

But other than preventing chafing, having a thigh gap is not of major importance. In fact, most body types don’t allow for a thigh gap. That’s mostly genetic.

The great news is getting rid of excess body fat does provide you with a fitter, healthier body. Exercise is a great way to cut unhealthy body fat and tone your thighs, particularly these inner thigh exercises designed to work on healthier, fitter thighs. Start your inner thigh workout today!

What Are the Inner Thigh Muscles?

The thigh is made up of several muscle groups that all work together with your hip and lower leg to produce movement. Because all muscles groups are connected by nerves, blood vessels and connective tissues called fascia, they’re used in conjunction to help you move through your daily activities. For example, if one part of your thigh is weak or damaged, it could impact how your hip flexors, torso, shoulders and lower legs move.

Your thigh muscles are connected by layers of fascia that connect to the muscles in your hip, back and lower leg. These muscles work with the hip to produce your ability to walk, run, climb, and stabilize your leg and pelvis when you stand and move. Thigh muscles also work together to provide power, strength and speed when you perform certain activities, like kicking a ball or lifting something from a squat position.

The thighs are made up of four different muscle groups:

• The quadriceps are made up of four primary muscles that are located on the front of your thighs.
• The hamstrings are made up of three primary muscles and found on the back of the thighs.
• The adductors include two primary muscles and make up the inner thighs.
• The abductors consist of two primary muscles located on the outer thighs and butt.

To get the best inner thigh workout, it’s important to target all of these muscle groups. You can focus on these muscles three to four days per week, preferably skipping a day before you do the inner thigh workout again so you provide enough muscle recovery time for your thigh muscles.

Keep in mind that spot training can help, but it needs to be combined with some cardio and a healthy diet to be effective.

Truth About the Thigh Gap

Having a thigh gap has become synonymous with being skinny and fit. Sadly, it’s also become synonymous with eating disorders.

Proof of the craze is apparent if you track what people are looking for online: The phrase “thigh gap workout” is a highly searched term. To be clear, just because someone has a thigh gap doesn’t mean that person has an eating disorder, but it’s equally important to understand that natural thigh gaps are most often genetic.

The structure of your bones and body shape determine whether it’s even physically possible to have a thigh gap. The width of your hips and the angle of your pelvic bones are traits that affect the shape of the thighs. This occurs regardless of the fat you may have on your body.

It makes sense that people with narrower pelvises may have more closely set leg bones. This would close the gap — something that cannot be changed with diet and exercise.

Another factor determining the space between the thighs is your body type. If you’re someone who struggles to gain weight, then you likely have a larger gap between the thighs compared to someone with a higher body fat-to-muscle ratio.

Though many people make unhealthy choices to acquire a thigh gap, such as surgery or eating disorders like anorexia or bulimia nervosa, the best thing you can do is to commit to a consistent exercise routine, including inner thigh exercises, combined with a healthy diet.

Remember that thigh gaps are just a trend. There isn’t a specific thigh gap workout, but it’s completely possible to have a great workout for thinner thighs that will produce results.

You just need to focus on being healthy and staying fit, and you will have great thighs and a healthy figure.

Best Inner Thigh Workout

To get the best inner thigh muscles, aim for 20 to 30 minutes of cardio five to six times per week, combined with this great inner thigh workout routine. You can also try incorporating some leg workouts for women or butt workouts to mix things up.

Do the following inner thigh workout exercise circuit for one minute per exercise for a total of three to four rounds. Rest for 15 seconds between each exercise and for one minute between each round to get the most out of this inner thigh workout.

1. Leg Lifts With Stability Ball

Lie on your side on the floor. If this is uncomfortable, bend your bottom elbow, and rest your head on your hand.

Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position without touching the floor with your feet. That makes one repetition.

Once you have completed one minute on one side, switch to the other side.

2. Sumo Squat

To perform the sumo squat, stand with your feet wide apart and toes pointed out at about 10 and 2 o’clock. This exercise can be done with or without weights.

Regardless, hold your weight (or just your hands) in front of you at about chin level. Maintain good form by keeping your upper body in an upright position. Abs are tight.

Bend at the knees, pushing your butt back while squatting as if sitting in a chair, while holding your hands or weight in front of you (but close to the body). Place your weight onto your heels.

If you are able, squat to where your thighs are at a 90-degree angle to the floor, like a sumo wrestler. If not, just go about halfway. Over time, you will get stronger and be able to perform a full-range, deep squat.

If you choose to hold weight while performing this exercise, select a weight that provides a little challenge but doesn’t compromise your form. Make sure you’re not bending over while performing this exercise. It’s important that you squat down while keeping the upper body as erect as possible.

3. Hamstrings Curls With Stability Ball

Lie on your back on your mat, arms by your side. Place the ball near your feet, and then place your heels on top of the ball. Raise your hips as high as you can.

Once you’re stable, begin curling the feet and ball in toward your butt, then return to starting position, keeping the hips raised the entire time. You will feel this in your hamstrings.

4. Lateral Lunges

Stand with your feet hip-distance apart, weights in hands down by your sides. (Weights are optional.) Step wide to the right, and lunge down toward the floor, keeping your upper body as upright as possible during this movement.

Try to touch the floor with your weights. The wider you step, the easier it is to touch the floor. However, be careful  as it may take time to gain the strength in the thighs for the wider step.

Next, push off of the floor, and return to the starting position. From there, repeat the exercise to the other side. In a continuous movement, continue lunging from side to side.

5. Side-to-Side Walk With Elastic Band

Place an elastic resistance band around your ankles. If you use an exercise tube, choose one that is a challenge, and place the tube underneath your feet. Grab the handles, and cross them in front, arms down.

Begin by walking to the right with the widest step possible, and repeat with four more steps to the right. Next, walk left four times. Repeat in a continuous, fluid movement.

Extra Tips to Trim the Inner Thighs

There are three other things to consider if you want to achieve shapely, toned thighs in addition to inner thigh exercises and keeping up with an inner thigh workout routine.

1. What Are You Eating?

Diet is very important. Though protein powders can be useful in building muscle, it’s important to eat a balanced macronutrient diet of healthy carbs, lean protein and good fats.

Studies show that by consuming healthy fats but less fat overall, you can shed body fat. This fat loss helps reveal the toned muscles that lie beneath. Without losing the fat, you simply will not be able to see those toned thighs.

Recent research showed that by restricting dietary fat, participants lost 68 percent more body fat compared to the group cutting the same number of carbohydrate calories. Carb restriction also provided weight loss, but interestingly, participants in the fat-restriction group lost even more body fat.

“These findings counter the theory that body fat loss necessarily requires decreasing insulin, thereby increasing the release of stored fat from fat tissue and increasing the amount of fat burned by the body,” noted the study authors.

2. Are You Toning Your Muscles?

Certain types of exercises tone your thighs more than others. There are numerous inner thigh exercises and outer thigh workouts, but combining them, such as in the workout above, can provide great overall tone in your thighs.

Adding resistance band exercises or a fuller range of motion can help build stronger muscles, which can also tone your thighs.

One study in particular focused on the squat exercise. It showed that when performing an unrestricted squat exercise through a full range of motion, it’s far more effective to help stimulate adaptations in the lower extremity musculature than restricted squats.

Though it may take time, working toward performing exercises in the full range of motion can provide the benefits of exercise you’re looking to achieve.

3. Are You Staying Active on a Regular Basis?

There are activities that are far more effective than others in helping you maintain lean thighs. Taking a brisk walk is great. Snow skiing, water skiing and cycling/spinning are excellent, too, because they are great exercises for the quads and hamstrings.

Running, whether slow or fast, can produce some lean muscle in the thigh area. Burst training and HIIT workouts or classes are excellent allies in burning inner thigh fat. Barre workout classes are fantastic for toning those deep, underlying muscles, while yoga does wonders for strengthening and toning.

Have you ever noticed the beautifully toned thighs of a dancer? All the more reason to take some dance lessons with your spouse or take up a class at the gym.

Precautions

When beginning any new exercises routine, including an inner thigh workout, it’s common to feel sore a day or two following the workout. Consider an Epsom salt bath to help work out the soreness. Take it slow.

Also, consult with your doctor, especially if you take any medications.

Final Thoughts

The thigh gap is the space some women have between their thighs when standing up straight with their knees together. It’s become somewhat of a desired look, but the truth is most body types don’t allow for this. Unfortunately, the global obsession with the tight gap is causing some women to turn to surgery and eating disorders.

Instead of focusing on the thigh gap, use proven inner thigh exercises focusing on the four main muscle groups of the thigh, along with a healthy diet lower in fat (don’t forget to include some good fats, though), to cut excess body fat and build a stronger, more functional body. Strengthening your thighs, in particular, will help you move more efficiently in your daily activities, too.

Keep the following in mind when embarking on an inner thigh workout:

• Some of the best inner thigh exercises include leg lifts with a stability ball, sumo squats, hamstrings curls with a stability ball, lateral lunges and side-to-side walks with an elastic band.
• There are three other things to consider if you want to achieve shapely, toned thighs: What are you eating? Are you toning your muscles? Are you staying active on a regular basis?

Implement these inner thigh exercises, combined with a healthy diet, and you’re sure to get fitter, stronger thighs.

The post Inner Thigh Workout: Best Exercises & Tips appeared first on Dr. Axe.

The muscles of the back are underrated when it comes to both function and appearance, and back workouts really can benefit the body in so many ways. The back muscles are equal or even greater in potential power output compared to the chest, yet many of us train the chest far more. Meanwhile, the biceps are mostly a “show muscle” rather than a “go muscle,” yet they often receive more attention than back training.

And that’s a shame, as the back is such a key muscle group for functional and athletic movement — plus a well-developed back is not only attractive, but can you help give you a healthy, balance physique. Check out the back anatomy below, plus how to train it with various back workouts.

Anatomy of the Back

The back is home to some of the largest and strongest muscles in the body. The three most significant muscles that will have the greatest impact on how you look and feel are the rhomboids, the erector spinae and the latissimus dorsi, better known as the “lats.” (Several other small but important muscles — such as the teres major, teres minor and the quadratus lumborum — get stimulated in the course of training the other three.)

The latissimus dorsi, which is literally translated to “broad back” from Latin, are dual, large, triangular-shaped muscles that originate in the lower back, run up through the armpits and insert into the upper arm. This characteristic solidifies the lats as being the only link between the pelvis and shoulder complex.

An athlete with well-developed lats, such as a pro boxer, will achieve a symmetrical cobra hood shape when he flexes this muscle. The lats are responsible for several different motions of the arms, such as adduction (bringing the arms toward the midline of the body), extension (swinging the arm behind the body) and rotation (crossing the arms across the torso).

These massive muscles, along with the lumbar erectors and gluteus maximus, are crucial to athletes because they aid in deceleration as well as assist in stabilization with rotational patters through the trunk. Incidentally, exercises for the lats are the second best biceps workout you can do, since the pulling motion activates the biceps with every rep.

The rhomboids are a diamond-shaped muscle of the upper back that attach from the thoracic vertebrae to the scapula. They are primarily responsible for retracting the scapula and pulling it toward the spine.

You’ll hear the phrase “retract the scapula” constantly in the context of back workouts, and for good reason. Weak and flaccid rhomboids can be a leading cause of poor posture and an overall unattractive look of the entire upper body.

The erector spinae (Iliocostalis, longissimus, spinalis group), also sometimes called “spinal erectors,” are made up of three muscles that run vertically on either side of almost the entire length of the spine. They are responsible for extending the spine, so they are vitally important for maintaining good posture as well as providing the necessary stability to pick a heavy object off the floor. Thus, lower back exercises are just as important in your back workouts as your lats and rhomboids.

Thick, well-developed erector spinae create a beautiful and powerful aesthetic. They are a favorite vanity muscle of hardcore athletes such as powerlifters, bodybuilder and wrestlers, who know that strong, rope-like erectors are the product of years of hard work — and focusing on the best back workouts.

How Do You Exercise Your Back?

Growing the muscles in your back takes a diligent and disciplined effort. Back workouts should be performed regularly, once or twice a week, with a healthy dose of volume, moderate loads and strict form.

The large muscles of the back can move a lot of iron, and back exercises are stable and relatively safe compared to training your chest or shoulders. There is often a temptation to add more weight than necessary, which can be counterproductive to getting the back muscles to grow.

“When you are talking about general fitness and bodybuilding, you need to focus on technique first,” says Scott Marshall, CSCS, MS, owner of Muscle Underground Strength & Conditioning Center in Chatsworth, Calif. and former coach at California Lutheran University and California State University at Northridge. “If your form is off and you’re jerking through a movement, deadlifting 315 pounds is not going to grow your back faster than deadlifting 250 pounds.”

“Focus on the muscle, not the movement,” is a common saying in training circles. Powerlifters, CrossFit-ers, Olympic lifters and other competitors are movement-based athletes. They want the heaviest load possible to travel from point A to point B.

That is not you. Instead, focus on the feeling of the muscle as it moves from a stretched position to a contracted one. As the reps build up in each set, pay attention to the blood rushing to swell the muscle bellies. Imagine you can feel the muscles recruiting every possible fiber for the task.

Clean technique, a full range of motion and rep counts in the 10 to 12 range are the hallmarks of muscle growth. Don’t get caught up with the amount of weight you are moving.

Difference Between Bodybuilding and Athletics

The differences between back workouts for athletes versus back workouts for the guy in the gym who is looking to build muscle are significant, but there is some crossover. Both types will do similar back exercises but apply them in different ways. Here’s how Marshall describes it:

“I have athletes doing deadlifts and rows, but the volume is lower because there’s a lot more to work on for an athlete. I wouldn’t have a ‘back only’ day for MMA fighter. Athletes shouldn’t do five different movements for five sets each. A track-and-field athlete doesn’t need 30 sets of back. For a bodybuilder, your main priorities are putting on size and putting it on proportionally. You want to train one body part every five days, blast it and let it grow. For an athlete, everything has to come back to the sport. You don’t want to worry about their back being big and massive, you want it to be functionally strong.”

Functional strength is an asset for everyone, not just athletes. The workouts below progress from mostly bodybuilding-style isolation movements to incorporating more compound exercises that athletes might use. As you get more experience and create a stronger mind-muscle connection, you can start to use more complicated functional-strength exercises to help stimulate muscles that may have grown accustomed to the movements in the first workout.

Best Back Workouts

When you walk into your gym on back day, where do you start?

“I usually choose five different exercises for back,” says Marshall. “I choose two pull-down movements, two rowing movements and one lower back movement. I prefer to start with a pull-down exercise or a pull-up because they really warm up my shoulders and they stretch my lower back by decompressing it from a hanging position. I feel that is better than starting with rows or deadlifts.”

This is just a starting point, and individuals may vary. Some people may feel more stimulus from rows than from pull-downs, and vice-versa.

Try to craft a well-rounded back workout, but also pay attention to how your muscles feel. Focus on the back exercises that allow you to squeeze the muscles at the point of peak contraction and move the scapula in and out. If that means you do slightly more pull-downs than rows, so be it.

Marshall does have one piece of advice that applies for everyone. He recommends leaving the lower back exercises for the very end of the session.

Rows and deadlifts demand stability and support from the muscles of the lower back. If those muscles are already fatigued before your sets of bent-over rows or deadlifts, chances are your form will break down during those exercises. That’s not only counterproductive to building muscle, but it can also be dangerous.

How do I strengthen my upper back?

When most people think about back workouts, they focus on the lats to give them that desirable width on top of a narrow waist or on the lower back to build strength and stave off injury. However, the upper back is vitally important for back health and creating a beautiful body.

Weak muscles in the upper back, combined with tight chest muscles and lats from too much bench press and too little flexibility training, leads to a crab-like posture called kyphosis. This closed down stance not only looks bad, but creates more compressive loading on the vertebra and can eventually lead to debilitating injury. (Kyphosis gets even worse if you spend your workday hunched over a computer.)

“Upper back work is crucial for good posture and strength,” says Marshall. “Improper posture generally leads to improper movement patterns.”

One way to determine if your upper back needs more work is to see if deadlifts and rows pull you forward. Strong posterior delts, rhomboids and lower trapezius help keep your chest elevated during those movements, easing strain on the lower back.

One of the best exercises for the upper back is the face pull. Popularized by powerlifters, whose sport necessitates that they do a lot of bench pressing, face pulls can be performed on both back and chest days to ensure balance between the front and back of your body.

How do you work out your back at home?

The list of back workouts below contains several cable movements and plenty of barbell-based exercises. Does that mean a back workout has to be performed in the gym? Not at all.

You can get great back workouts at home with a couple pairs of dumbbells or a set of adjustable dumbbells.

You may not be able to hit the variety of angles that machines in the gym allow, but dumbbell back exercises have their own advantages. A study published in the International Journal of Sports Medicine showed that performing unilateral (one-armed) rows leads to greater activation in certain core muscles compared to a two-armed machine row.

Exercises such as the renegade row, suitcase deadlift, one-armed Romanian deadlift and one-armed row can help strengthen potentially weak links in your kinetic chain. (For instance, your lats might be strong enough to use a certain weight, but if your core is too weak to hold you in the position to row a heavy barbell, your muscles won’t receive the stimulation they need to grow.) This leads to a greater ability to push heavier loads, which in turn leads to more muscle development.

Adding some unilateral training to your back workouts might be just what you need and is exactly what you’ll get with a dumbbell-based back workout at home.

Back Workout 1

Chris Zaino is a doctor of chiropractic, IFBB professional bodybuilder and former Mr. America. Here, Zaino demonstrates a highly effective and safe back workout routine that is perfect for the beginner and intermediate lifter.

Zaino insists that heavy weight is not the key to bigger back muscles. He recommends using a lighter load and focusing on a full range of movement, slow reps to increase time under tension, and an emphasis on peak contraction of the muscles. This advice applies to back exercises for men or women.

Back exercises:

• Seated Row — 4 sets x 10 reps
• Wide-Grip Lat Pull-down —4 sets x 10 reps
• T-Bar Row —4 sets x 10 reps
• Dumbbell Pullover — 4 set x 12–15 reps
• Bent-Over Row — 4 sets x 10 reps, then superset with Deadlifts 4 to failure

Back Workout 2

This back workout routine builds on the first training session but includes slightly more advanced exercises, including unilateral movements, and a greater reliance on compound exercises rather than isolation exercises.

Exercise sets reps:

• Close-Grip Pull-down — 4 sets of 10–12 reps
• Reverse-Grip Pull-down — 4 sets of 10–12 reps
• Inverted Row — 3 sets of 10 reps
• One-Arm Dumbbell Row — 4 sets of 10–12 reps
• Dumbbell Romanian Deadlift to Bent-Over row — 3 sets of 10 reps
• Hyperextension — 3 sets of 15–20 reps

Back Workout 3

Like the second workout, this back workout places slightly more demand on the entire body. These exercises engage not only the muscles of the back, but those in the core, glutes and hamstrings as well. This workout also helps build “starting strength.”

Most exercises take advantage of the stretch reflex, the energy that gets stored up in a contracted muscle and then expended to help you get out of the hole during a squat or press the bar off your chest in a bench press. These exercises all begin from a dead stop, and help your body develop both strength and power.

Back exercises:

• Face-Pull — 3 sets x 15 reps
• Pull-Up — 3 sets x 10 reps
• One-Arm Pull-down — 4 sets x 10–12 reps
• Renegade Row —4 sets x 10–12 reps
• Pendlay Row —4 sets x 9–10 reps
• Deadlift — 3 sets x 8–10 reps

Back Exercises Instructions:

Seated Row: Take a V-grip cable attachment, and fasten it to a low cable pulley. Once you are seated, hold the handle at arms’ length in front of you with your palms facing each other. Set the stack to a slightly lighter weight than you think you can handle.

Pull the handle toward your midline until it almost touches your stomach, and bring your elbows behind you. Focus on bringing your scapula together and letting your back do the work rather than your arms. Hold the top of the rep for two seconds, and squeeze the muscles.

Slowly return the weight until your arms are fully stretched out, and repeat.

Wide-Grip Lat Pull-Down: Attach a wide-grip bar to the high pulley of a lat pull-down machine. Sit in the chair, and set the rollers so they press into your thighs. Grasp the bar with a relatively wide grip, wider than shoulder-width just outside the camber of the bar.

Without jerking the bar, slowly bring it down to chest level. Squeeze the lats at peak contraction, and allow the bar to return under control until the elbows have about a five-degree bend. Do not let the arms fully extend.

Advanced Option: When you become too exhausted to bring the bar all the way down to the chest, lower the bar to face level for a few reps and then to the top of the head for a few more.

T-Bar Row: Load one end of an Olympic barbell with 25-pound plates. (The smaller diameter of these plates will give you a better stretch than using the larger 45-pound weights.) Place the unloaded end in the corner of a room, in a landmine device, or under the post of a heavy dumbbell.

Take a V-grip handle, and slide it under the barrel of the weighted end of the barbell, where you would usually place a collar. (If your gym has a T-bar bench, your chest will make contact with the pads of the station.)

While keeping your back as straight as possible, bend yourself at your waist until your body is almost parallel to the ground. Take hold of the V-grip handles on the T-bar. Engage your lats, and without recruiting your traps, pull the bar as close to your sternum as you can, bringing your elbows directly behind you. Squeeze and hold this position for a second before lowering the weight to the starting position.

Dumbbell Pullover: Lie perpendicularly across a flat bench with your lower back on the bench and feet flat on the floor with legs bent 90 degrees. Hold a dumbbell at arms’ length overhead. Keeping a slight bend in the elbows, lower the weight behind your head as far you can to stretch the lats.

Think about leading with your elbows rather than your hands as you bring the weight back up overhead until it’s above your chest. Move slowly, and concentrate on the movement. It takes a little time to get the feel of this exercise.

Bent-Over Row: Hold a barbell in front of you with an overhand grip and arms extended. Slightly bend your knees, and then hinge at the waist so your torso comes forward until it is almost parallel to the floor.

Powerfully contract your core, and row the bar up to your bellybutton, while keeping the back flat and your gaze aimed forward. Slowly lower the weight until your arms are again fully extended.

Since this exercise places a lot of stress on the lower back, feel free to use a weight belt.

Advanced Option: When you finish a set of bent-over rows, perform a superset of deadlifts to failure, which might only be 5–6 reps. Perform this superset near the end of the workout because it will quickly exhaust your lower back. Once the lower back loses its ability to maintain rigidity and stability, it can make other back exercises far more difficult and even dangerous.

Inverted Row: Set the bar of a Smith machine, or place a barbell in a power rack, at waist height. Lie on the floor underneath the bar, and grasp it with an overhand shoulder-width grip. Your body should form a straight line, with your weight only supported by your heels and hanging from the bar with extended arms.

Raise your chest to the bar by pulling the bar and driving your elbows behind you. To increase the degree of difficulty, perform this move with your feet elevated on a bench or using a TRX or suspension trainer instead of a barbell. (Check out a TRX workout.)

Reverse-Grip Pull-Down: Attach a wide-grip bar to the high pulley of a lat pull-down machine. Sit in the chair, and set the rollers so they press into your thighs. Grasp the bar with a relatively narrow underhand grip, so the palms of your hands are facing you.

Without jerking the bar, slowly bring it down to about chest level. Squeeze the lats at peak contraction, and allow the bar to return under control until you feel a strong stretch in your lats and biceps.

Close-Grip Pull-Down: Attach a V-handle to a high cable pulley, and sit in front of it so when you hold the handle, your arms are extended overhead. Place your knees under the pad.

Keeping your upper body erect and chest up, pull the handle down until it touches your chest. Hold this position for a second before returning to the starting position.

One-Arm Dumbbell Row: Grab a dumbbell with one hand, and brace your other hand on a sturdy object, like a bench or a dumbbell rack. Bend over so your torso is almost parallel to the floor. Let the dumbbell hang at arms’ length in front of you.

Keeping your elbow close to your body, bring the dumbbell up and back toward your hip. Once you’ve pulled the weight in as far as you can, squeeze and hold it before lowering the weight to the starting position.

Hyperextension: The hyperextension is one of the best exercises for back pain. Position yourself at the hyperextension bench so your legs are locked in but your upper body is free. Hold a weight across your chest, and bend at the waist while trying to keep your back as straight as possible.

After you’ve bent over as far as you can, concentrate on activating the muscles in your lower back to return to the starting position.

Pull-Up: An old-fashioned pull-up is the single best back exercise without weights. Grab the bar with a grip that is wider than shoulder-width but comfortable. Let your body hang at arm’s length.

Engage your lats, and pull yourself up until your chin is level with the bar. Try to hold that position for a second before slowly lowering yourself back down.

If you can’t do pull-ups with your bodyweight, use a band to assist you or practice “negatives.” Begin at in the top position, and very slowly lower yourself down. If your bodyweight isn’t enough resistance, use a belt with additional weight hanging on it.

One-Arm Pull-Down: Attach a D-grip handle to the high pulley of a lat pull-down machine. Sit in the chair, and set the rollers so they press into your thighs. Grasp the handle with a neutral grip, so the palm of your hand is facing to the inside.

Activate your core, and keep your shoulders squared. Without jerking the handle, slowly bring it down to about shoulder level. Do not allow your body to rotate side to side.

Squeeze the lats at peak contraction, and allow the handle to return under control until you feel a strong stretch in your lats and biceps.

Renegade Row: Get into a push-up position, with each hand supported by the post of a dumbbell that is about shoulder-width apart. (Hex dumbbells are the best to use for this exercise since they do not roll.) Spread your feet wide to create a solid base.

Alternately row each dumbbell to your torso. Fight to keep your midline stable and centered by flexing your core. Keep your head aligned with your spine and your gaze on the floor a few feet in front of you.

To increase the degree of difficulty, add a push-up between each row.

Pendlay Row: Start with the loaded bar on the floor. Grab the bar with a double overhand grip, and sit back like you’re going to deadlift. Your back should be almost parallel to the floor.

Flex your lats, tighten up your core and get ready to pull. The pull needs to be powerful enough to get the bar off the floor, but do not use your hips to drive it up. Stay tight, explosively rip the bar off the floor and bring it to your upper stomach.

Let the bar come to a full stop on the floor, and then set yourself back up for the next rep. Use a relatively heavy weight for five to 10 reps.

Deadlift: With a loaded barbell on the floor, grasp the bar with an overhand grip about shoulder wide. Begin with the bar as close to your shins as possible. With your hips down, head neutral and chest up, push through the floor with your feet as you extend your knees and hips to lift the barbell.

Romanian Deadlift: Hold a barbell across your thighs with an overhand grip and arms extended. Bend slightly at the knees, and hinge forward at the hips, lowering the bar almost to the floor.

Maintaining that same slight bend in your knees, keep the muscles in your lower back contracted and spine in a neutral position. Drive into the floor with your heels as you extend your hips forward, and pull the bar back up to the starting position.

Dumbbell Romanian Deadlift to Bent-Over Row: Hold two dumbbells in front of your body with your arms extended. Bend slightly at the knees, and hinge forward at the hips, lowering the dumbbells in front of you and almost to the floor.

From there, flex your elbows, and row the dumbbells up to your torso and then slowly back down. Maintaining that same slight bend in your knees, activate the muscles in your lower back as you extend your hips forward, and pull the weight back up to the starting position.

Face Pull: Attach a rope to a pulley station set at about chest height. Grasp both ends of the rope with an overhand grip. Step back, and assume a staggered (one foot forward) stance so you’re supporting the weight with outstretched arms.

Bend the knees slightly for a stable base. Retract the scapulae, and pull the center of the rope slightly up and toward your face. Think about pulling the ends of the rope apart, not back.

Precautions

When it comes to back muscles, it’s almost impossible to warm them up too much. Every workout should begin with five to 10 minutes of general cardio and then some bodyweight exercises, such as jumping jacks, bear crawls, push-ups, Supermans and lunges.

After that, spend a few minutes using a foam roller on your lats and upper back. This extended warm-up will also burn off some calories. (Since there are no specific exercises for back fat, you must achieve a daily caloric deficit to bring out the definition out in your muscles.)

The next phase of the workout is what Marshall calls “movement preparation,” in which you prepare the body for the specific type of motions it will perform in the workout. Since so many back exercises rely on retracting the scapula, he suggests an exercise that trains this specific motion.

Sit on a seated row machine with a wide-grip handle. Pull the bar, and bring your torso to 90 degrees so there is tension on the cable and your arms are fully extended. Now, practice retracting your scapula as much as possible but without bending your elbows.

Slowly allow the weight to separate the scapula, and then bring them together again. This is a very short movement but an important one.

Perform three sets of 15 reps. After some light sets of your first exercise, you will be ready to get into your main work sets.

Final Thoughts

Remember this mantra: “Focus on the muscle not the movement.” Instead of the ego-gratifying game of chasing numbers on the bar or weight stack, concentrate on how each exercise makes your muscles feel. This is the best guidepost in your quest for a better back.

Now, use these back workouts to get after it!

The post Back Workouts: The Quickest Way to a Strong, Sculpted Back appeared first on Dr. Axe.

Knee pain is a common ailment among all ages, which is why knee strengthening exercises are important if you want to keep your knees in top shape.

Pain in the knees can strike young women, as early as teenagers or before, and derail a promising (or at least fun!) athletic career. It can result from chronic exercise, and it’s an especially common running injury.

Knee problems can also be anatomical or hereditary, and knee pain can gradually become an issue as one ages.

While it can affect people of all ages, knee pain is more commonly seen with more mature adults due to various forms of arthritis, greatly affecting quality of life. The most common form of arthritis that seems to result in knee pain is called osteoarthritis (OA), which is a musculoskeletal condition.

Knee pain also affects athletes more frequently due to the numerous strains they put on their bodies day to day. There are common ailments, such as iliotibial band syndrome, tendonitis and runner’s knee, that are frequently heard of, but there are way more issues that can surround this complex joint.

Let’s dig in to find out why knee pain is so common and, even better, find out what knee strengthening exercises you can do to reverse that pain.

Reasons for Knee Pain

There are many common reasons for knee pain, and a 2015 study published in the journal Best Practice & Research Clinical Rheumatology indicates that most are work-related or from past injuries. The study states that symptomatic knee osteoarthritis can be viewed as the end result of a molecular cascade that takes place after certain triggers occur and ultimately results in irreversible damage to the articular cartilage.

The study suggests that while there are multiple causes of knee OA, two have attracted particular attention over recent years: occupation-related knee OA and OA subsequent to a previous knee injury. 

Studies also report that knee OA is likely to become the eighth most common cause of disability in men and the fourth most common cause of disability in women, according to the World Health Organization report on global burden of disease. Three major physical impairments — knee pain, stiffness and decreased quadriceps strength — are highly associated with knee OA and are believed to contribute to physical disability and progression of the disease.

In general, knee pain is typically caused by two things: arthritis or a sports- or work-related injury.

1. Arthritis

There are several issues and forms of arthritis that affect the knees, including:

• osteoarthritis
• rheumatoid arthritis
•  gout
• reactive arthritis
• lyme disease
• lupus
• ankylosing spondylitis
• psoriatic arthritis
• infectious arthritis

2. Injury

Some of the more common knee injuries are:

• meniscal injuries
• anterior cruciate ligament and posterior cruciate ligament injuries
• tendonitis
• bursitis
• loose bodies
• Osgood-Schlatter disease
• dislocated kneecap
• iliotibial band syndrome
• plica syndrome

Knee Strengthening Exercises

I suggest performing these knee strengthening exercises on both legs, even though you may only have knee pain on one leg. This will allow for equal strengthening and could actually help support the knee even better.

Also, if you experience any pain, please stop performing the knee strengthening exercises, and consult your doctor, physical therapist or trainer to make sure you are performing these leg exercises correctly.

Take it slow. Over time, you will get stronger!

Beginning Workout

Quadriceps Strengthener

Lay on your back. Place a rolled-up towel or a small foam roller beneath the knee.

Activate the thigh muscles in order to straighten the knee, and hold the contraction for five seconds. Release.

Repeat 10 times on each side. This will strengthen the quadriceps, which in turn will strengthen the knee.

Straight Leg Raise

Lay on your back. Stretch both legs out on the floor.

Lift the right leg up to about six inches off the floor, and hold the contraction for 10 seconds. Make sure to keep abs tight.

It may help to place hands underneath you at the lower area of the back for support as you want to avoid arching. Make sure to engage those quadriceps!

This will strengthen the quadriceps and your core, along with the knees. Repeat five times on each side.

Hip Adduction

Lay on your back on the floor. Bend knees, keeping feet on the floor.

Place a small pillow, lightweight ball or foam roller between the knees. Squeeze the legs toward the object you are holding, and hold for five to 10 seconds.

Release, and repeat 10–20 times. This will strengthen the inner thigh muscles that lead to your knees.

Hip Raise

This movement is also a great glute exercise. Lay on your back on the floor. Bend knees, keeping feet on the floor.

Heels should be close to the butt. Pushing off with the heels, lift the hips toward the ceiling, and hold for five to 10 seconds.

Release, and repeat 10–20 times. This will strengthen the hamstring muscles, which support your knees.

Advanced Workout

Squats

Stand with feet hip-distance apart, pelvis slightly tucked. Placing all weight into the heels, squat down as if you are going to sit in a chair, sticking your butt way back. Keep upper body as upright as possible.

Do 10–20 repetitions. If you want a more advanced version, go deeper, but not below the thighs being parallel with the ground.

Single Leg Squat

This one is tough, but over time, you can accomplish it! Stand with feet hip-distance apart. We will start with putting weight on the right leg.

Make sure you focus the weight in your heel. To keep your balance, start with your left toe touching the ground, and focus on something in front of you that is not moving.

When you are ready, begin sitting back on the right leg while raising the left foot and extending the left leg in front of you. Go down as far as you are able while pushing your butt back, as if sitting in a chair.

Return to start. Do 10 on each side.

Step-Ups

Find something that you can safely step up onto, such as the first or second step of a flight of stairs or a fitness bench. Make sure that whatever you step on, it is sturdy.

Start standing with feet hip-distance apart. With your right foot, step up onto the bench or step, and follow with the left foot.

Step back down with the right foot, and alternate feet so the next one will start with the left foot and so forth. Do 20 reps.

Backward Stepping Lunges

Stand with feet hip-width apart. Make sure you have plenty of room behind you.

Step backward with your right foot, and lunge down, making sure that your knee does not extend beyond your ankle. Push off with your heel back to starting position. Repeat on the other side.

Make sure to keep your upper body erect by maintaining good posture. Do 10 on each leg.

Front Stepping Lunges

Stand with feet hip-width apart. Make sure you have plenty of room in front of you.

Step forward with your right foot, and lunge down. Again, make sure that your knee does not extend beyond your ankle, and keep your weight in your heel to maximize the benefits to the working muscles. Then push off with your heel back to starting position.

Repeat on the other side. Make sure to keep your upper body erect and maintain good posture!

Do 10 on each leg.

Knee Anatomy 101

Let’s dig in to a little knowledge about the knee joint area.

The knee is the joint where the bones of the lower and upper legs meet and thus a very significant part of the body. The knee has a pretty big job because it is what allows us to sit, squat, walk and jump because of its hinge-like feature.

While it’s obviously key to sports success, it’s just as key in our daily functions — so it’s no surprise that when the knees hurt, it can affect our daily living.

The knee consists of three bones: the femur, which is the upper leg bone, or thigh bone; the tibia, which is the bone at the front of the lower leg, or shin bone; and the patella, which is the thick, triangular bone that sits over the other bones at the front of the knee, also known as the kneecap.

Cartilage covers the ends of the bones so they can move easily against one another as they are being used in addition to aiding in the ability to absorb shock.

Two groups of muscles support the knees. One is the hamstring, which is the muscle on the back of the thigh. The hamstrings run from the hip to just below the knee and work to bend the knee.

The other is the quadricep, which is the muscle on front of the thigh that runs from the hip to the knee and straightens the knee from a bent position.

Now that you have a bigger picture of how it all works together, it should make sense that having strong muscles and bones to support the knees can help and may completely eliminate pain. That’s where the knee strengthening exercises above come into play.

How to Treat Knee Pain

The American Academy of Orthopaedic Surgeons suggests exercise-based therapy and knee strengthening exercises as the foundation for treating knee osteoarthritis and knee pain-related issues, and if necessary, weight loss should be encouraged for all patients with any sort of knee pain.

It is common for patients to work with a physical therapist who can help determine knee strengthening exercises that are most appropriate for them at certain stages of pain and limited mobility. The Osteoarthritis Research Society International recommends non-pharmacological methods, including patient education programs, weight reduction, coping strategies and exercise programs for treatment, including alternative therapy programs like rolfing.

What specific knee strengthening exercises can be done? First, the reason exercise is so great is because it is important to maintain a range of motion, and to do that, you need the muscles that support the knees to be strong and healthy!

Research shows minor increases in the strength of the quadriceps (by routinely doing quad exercises) can help reduce the risk of knee osteoarthritis and its progression as well as reducing the pain. Exercise can be effective for those suffering from arthritis as well due to the support it provides to the joint area. It is important to choose the right knee strengthening exercises and do them properly.

There are three types of basic therapeutic exercise that may help strengthen the knee area: isotonic, isokinetic and isometric exercise. Of these three, isometric exercise might be the most appropriate and easy to understand for patients and can be easily and safely performed at home or when traveling because it requires no or minimal equipment.

Further, isometric exercise causes the least inflammation and pressure. Isometric exercises are simple to perform and rapidly improve strength.

There are other more advanced, dynamic exercises for knee pain, such as shallow to deep squats, step-ups, weightlifting and leg lifts. You can start off with easier versions of each of these, working your way up to more advanced options as you gain more strength and as a result feel less pain.

The post The Best Knee Strengthening Exercises to Relieve Pain appeared first on Dr. Axe.

How is it that professional dancers can glide across the room, without looking where they are going and not bump into each other along the way? It’s called proprioception.

How can we walk down a flight of stairs at night when the lights are off? That’s right, proprioception.

Proprioception, simply put, means sense of self, specifically self-movement. The proprioceptors are sensors that provide information about joint angle, muscle length and muscle tension, which gives the brain information about the position of the limb in space at any given time.

While I do not claim to be a great dancer, I have seen some amazing footwork that seems impossible to most. This includes ballroom dancing as well as ballet and any other type of dancing — or even a barre workout.

Of course, proprioception goes beyond dancing — to all types of athletes who are able to make movements with their arms and legs and know exactly what support those arms and legs will give them without even thinking about it.

Somehow, most of us are able to execute body movements that require proprioception without much worry, but developing high-level proprioceptive abilities not only will improve your athletic performance, such as footwork, but simply make you more lithe and agile no matter what you do.

Let’s learn how.

How Proprioception Works

Proprioception refers to the body’s ability to sense movement within joints and joint position. This ability enables us to know where our limbs are in space without having to look and the reason ballet dancers are able to have such awareness of their bodily movements without looking at the action as it occurs.

It is important in everyday movements but especially so in complicated sporting movements when precise coordination is essential.

The International Association for Dance Medicine defines proprioception metaphorically as the sixth sense, extending the classical five senses to include the body. This body sense is more than just a feeling of movement. It is intimately tied to our feelings of muscle tone, perception of effort and, most importantly, our perception of balance.

Specialized nerve endings originate in our muscles, fascia, tendons, ligaments and joints, and some scientists even include the skin. These sensory receptors perceive the amount of pressure and speed at which a movement is occurring and the rate at which the speed is changing, the direction of the movement as well as any pain associated with the movement.

Massive proprioceptive input from sensory nerves embedded in muscles and joints enters the spinal cord and is carried toward subcortical and cortical parts of the brain, which provides us with both a conscious and subconscious sense of where we are and how we are moving. We are aware when we are moving and can usually turn our attention to the fine details of this movement at any given time, something often required to help refine movements within a sport or activity.

Our subconscious sense of embodiment is essential for timely, appropriate neuromuscular coordination. Just as your foot is aware of the location of the step beneath it, an athlete’s quadriceps and hamstrings know just when and how to contract to stabilize around the knee to perform a specific athletic movements.

Without this inner sense of timing and accuracy, the rate of injury would be incredibly high, causing simple movements to require an enormous amount of cognitive energy.

Types of Proprioceptors

We have a system of receptor nerves, or proprioceptors, located in the muscles, joints and ligaments. These receptors can sense changes similar to how other receptors monitor pressure, sound, heat and light passing signals to the brain.

The brain then sends a message to the muscles telling them what to do. This can happen so fast that it’s, at times, referred to as a reflex rather than a reaction, but there are a few components that make up this action as a whole.

Kinesthetic Awareness

Proprioception and kinesthetic awareness are often used interchangeably. However, it is important to note the difference.

Kinesthetic awareness is a conscious effort to react to the situation, while proprioception is an unconscious or subconscious process. Ultimately, the brain sends the signal so fast that it is an automatic response.

However, the two work together to allow a smooth, efficient and safe platform for everyday movement and athletic performance. A great example is when a skier acts subconsciously, through proprioception, to stay vertical yet the person’s mind, kinesthetic awareness, processes what needs to happen in order to ski over slopes, moguls, around trees and anything else needed to make necessary adjustments to the body to successfully accomplish the motion at hand.

Proprioception is an inner sense, the central nervous system, while kinesthetic awareness is an external sense, the body in space and time.

Golgi Tendon Organ

Another type of proprioceptor is the Golgi tendon organ, which provides information about changes in muscles tension. When the muscle contracts, the collagen fibrils are pulled tight, and this activates the Golgi tendon organ.

Because changes in muscle tension will provide different degrees of pull on the tendon, the Golgi tendon organ provides information about muscle tension to better assist the muscle in performing an action.

Muscle Spindle

The muscle spindle is also a type of proprioceptor that provides information about changes in muscle length. When the muscle lengthens, the muscle spindle is stretched, triggering specific actions within the muscle fibers.

Who Can Benefit from Proprioception?

Athletes, accident-prone or clumsy individuals, the elderly, those with diseases, and even children can benefit from proprioception training — everyone can benefit from proprioceptive work.

Because proprioceptive signals from the joints, muscles, tendons and skin are essential for movement, the loss of proprioceptive awareness may affect the control of muscle tone, disrupt reflexes and severely impair voluntary movement. Numerous neurological and orthopedic conditions are associated with proprioceptive and kinesthetic impairment, such as stroke, Parkinson’s disease, peripheral sensory neuropathies, or injuries to ligaments, joint capsules and muscles.

It makes sense that proprioception training could be beneficial to anyone that has been affected, whether due to injury, birth defects or disease.

As studies reveal, there are ways to improve proprioception, no matter if you’re an athlete or someone who has experienced a stroke.

People have varying degrees of proprioception awareness. A professional athlete has a high degree of proprioception awareness, but you may know someone who is accident-prone — and this could mean that person’s proprioception awareness is not as developed as it could be.

While one’s proprioception may not mirror a professional athlete’s, working on your proprioceptive skills will make a difference in your day-to-day activities.

It is understood that the brain uses sensory information to accurately produce motor commands. In contrast, studies have begun to investigate how sensory and perceptual systems are tuned based on motor function, specifically motor learning.

For example, in a study published in the Journal of Neurophysiology, sensitivity to small displacements of the hand was measured before and after 10 minutes of motor learning, during which subjects grasped the handle of a robotic arm and guided a cursor to a series of visual targets randomly located within a small workspace region. The study showed that the proprioceptive acuity improved following motor learning.

The findings support the idea that sensory changes occur in parallel with changes to motor commands during motor learning.

Another study investigated the link between motor learning and sensory function in arm movement control, and the findings were consistent with the idea that motor learning is associated with systematic changes to proprioception. This study focused on testing whether motor learning could be improved by providing subjects with proprioceptive training on a desired hand trajectory.

Subjects who experienced the additional proprioceptive demonstration of the desired trajectory showed greater improvements during training movements than control subjects who only received visual information. This benefit of adding proprioceptive training was seen in both movement speed and position.

These findings support the idea that the addition of proprioceptive training can augment motor learning, recognizing that the brain uses sensory information to accurately produce motor commands.

In terms of athletes, a study was reported by the British Journal of Sports Medicine that followed two professional female handball teams for one season. The intervention team used a prescribed proprioceptive training program, and the results of the intervention and control teams were compared.

The proprioception sensory function of the players in the intervention team significantly improved between the assessments made at the start and the end of the season. This was the first study to show that proprioception training improves the joint position sense in elite female handball players.

This may explain the effect of neuromuscular training in reducing the injury rate.

Exercises to Enhance Proprioception

There are a number of exercises that can be performed to help train your proprioception. It is always best to work with a physical therapist or licensed trainer to ensure that you are selecting the right exercises to help enhance your desired performance.

Balancing Exercises

Good exercises for proprioception development are activities that challenge balance and equilibrium. Balance exercises help teach your body and brain to control the position of a deficient or an injured joint.

A common example of a balance exercise that can help improve proprioception is the use of a balance board. You may need to begin holding on to the wall until you have gained a stronger sense of the intended use of the muscles in order to balance on the board.

You can also try balancing on one leg as a simple starter exercise, which has been tied to better overall health.

Exercises While Closing the Eyes

As you become stronger, you can gain the ability to inform and trust your muscles to perform standing activities with the eyes closed. This enhances the communication between the brain and the muscles so you are able to perform activities properly without watching the movement take place.

Strengthening Exercises

Knee strengthening exercises like leg presses, squats and lateral movements with the arms are examples of ways that you can help establish the connection between muscle fibers by building strength. As you build strength in the muscles, the brain begins to understand the request of this strength more and more.

As strength builds, it helps improve proprioception awareness with the mind and body and also allows you to continue/hold a movement or action in place far longer with proper form.

Plyometric Movements and Drills

Plyometric exercises involving coordination and movement patterns can greatly enhance the kinesthetic awareness. Vertical jumps, running figure-eight patterns, change of direction drills and crossover walking are other routines that help establish the connection between muscles and nerves.

As you are asking the body to perform certain movements, it trains the brain to respond to these movements. Over time, it becomes easier to perform these exercises without much thought as a natural connection becomes a part of the routine.

Training Routine

Table Top

Using a mat to protect your knees, get on all fours on the floor in table top position. Make sure the back is flat and the neck is aligned with the spine.

While looking at the floor, raise and extend your right arm and your left leg at the same time. Keep a tight core.

Hold for three to five seconds, and repeat on the other side. Do 10 reps on each side.

Advanced: Hold for 20 seconds with eyes closed. Really focus on a tight core and perfect balance, keeping the arm and leg parallel to the floor.

Single Leg

Stand with feet hip-distance apart. Raise your right knee to a 90-degree angle, and hold for three to five seconds. Return foot to the floor, and repeat five times on each leg.

You may need to hold on to the wall or a chair at first. Work toward not needing the extra support.

Advanced: Perform this exercise with eyes closed, no support and holding for 10 seconds, 10 times on each leg.

Crossover Walk (Karaoke)

Stand with feet hip-distance apart. Begin walking to your right, crossing your left leg over the right, then back to starting position. Continue stepping sideways in a constant motion for about 15 yards.

Repeat in the other direction, five times each direction.

Advanced: The advanced option is the same but much faster and with a high knee raise as you cross over the leg, naturally twisting the hips back and forth while moving and crossing over in the same direction. Repeat in the other direction for 25 yards, five to 10 times each side.

Squat Jump

Stand up straight with your knees slightly bent and feet shoulder-width apart. Squat down until your thighs are parallel to the floor by pushing hips back, keeping back flat and head facing forward — with weight on heels rather than the balls of your feet.

Immediately explode upward, reaching as high as you can with your hands as your feet leave the floor. Land in the same position you started in. Swing your arms back, and jump again right away.

Repeat five to 10 times on each side.

Precautions

It is always important to seek expert training support whenever possible. Work with a fitness professional or physical therapist with these types of exercises, as they will be able to individualize a program for your specific needs, whether elderly and wanting to gain better sense of balance and basic day-to-day functions or an athlete wanting to enhance performance and prevent injuries.

The post 4 Proprioception Exercises to Improve Balance and Strength appeared first on Dr. Axe.

In simplest terms, the “afterburn effect” essentially means the calories you continue to burn after exercising. While many people primarily pay attention to the amount of calories they burn while running, cycling, swimming or lifting weights, there’s a whole other important component to calorie-burning that you might be overlooking.

That’s because our bodies actually use up extra energy (calories) after certain workouts to help us recover, cool down and deal with the hormonal changes that the exercise produced. The scientific name for this process is excess post-exercise oxygen consumption.

What does the research we now have available regarding benefits of the afterburn effect mean for the future of your workouts? If you properly plan your exercise routine so you do the right types of high-intensity workouts several times a week, you’ll gain the ability to burn more fat in less time.

Sound too good to be true? Here’s what this phenomenon is all about …

What Is the Afterburn Effect?

The key to increasing the afterburn effects of your workouts, so you can burn more calories throughout the whole day, is practicing high-intensity exercises. That’s because the afterburn effect is small following steady-state traditional cardio workouts like jogging but is significantly higher following intense workouts — like sprinting, circuit, strength and burst activities.

If your goals are to get leaner, build muscle fast, increase your cardiovascular health and not spend loads of time needing to exercise, then the bottom line is that doing brief, but intense, intermittent bouts of exercise is the way to go. The benefits of high-intensity interval training — commonly referred to as HIIT — are greater strength, improved speed and better fat burning, all in ways that steady-state cardio workouts simply can’t comparably create.

In general, the more intense the exercise, the greater the afterburn effect is going to be. This means that a workout that’s 20 minutes long involving sprinting (or practicing another form of burst training or intense activity) as fast as you can for 30 seconds, repeated for 10 rounds with 90-second rest periods in between, will have a higher afterburn effect compared to doing steady-state exercises like running moderately for 30 minutes.

How many more calories will the afterburn effect burn through following intense exercise? It’s hard to estimate an exact amount since every person reacts to high-intensity exercise differently. Factors like someone’s current level of fitness, gender, age, training duration and intensity can potentially influence the magnitude of the afterburn.

That being said, one study published in the Journal of Exercise Science showed that the afterburn effect is associated with an elevation in metabolism due to the thermic effect of activity regardless of your current fitness level — and some experts believe that this can cause around a 10 percent increase in calorie expenditure for the day following just 20 minutes of high-intensity exercise.

In other words, if you’re an active woman who normally burns 2,000 calories a day, taking into account your additional energy requirements might mean you’re now burning 2,200!

Here’s the scientific breakdown of the afterburn effect:

HIIT workouts increase your metabolism — in other words, they raise your total energy expenditure, which is the amount of calories your body burns for energy daily.

You can think of energy expenditure as the amount of energy a person uses up throughout the entire day performing all bodily activities, whether it’s walking around, showering or bending over. We all use up energy in the form of calories every time we breathe, move, digest food and our heart pumps out blood — so most of our energy expenditure goes without us even noticing or making an effort.

When it comes to exercise, of course, we do take notice of our increased effort and, therefore, the higher amount of energy we’re using. But the energy expenditure of a workout is the total measure of calories burned during and after exercise, so while we might be pushing ourselves at the gym and “feeling the burn,” we actually continue to use extra energy once the workout is over without even realizing it.

As you’re learning, certain forms of exercise (high-intensity) dial up the energy burn following exercise better than others. After intense exercise, your body has to work twice as hard to replenish its oxygen stores than it does after steady-state exercise.

The technical name for calories burned after exercise is “excess post-exercise oxygen consumption,” or EPOC. Evidence suggests an exponential relationship between exercise intensity and the magnitude of the EPOC.

The term EPOC describes the fact that at higher exercise intensities, oxygen uptake isn’t proportional to heat expenditure. In other words, EPOC results in an oxygen debt because this is how the body works to recover after a tough workout and brings the organs, heart and hormones back to a resting state.

The oxygen debt component is part of the reason there’s an afterburn effect because it takes a toll on energy use. In fact, this process of bringing the body back to homeostasis and normalizing metabolism following intense activity might take up to three days!

The more often you do intense workouts, the more it pays off. The International Journal of Sports Nutrition and Exercise Metabolism reports that EPOC varies as a function of metabolic stress, and more training improves the efficiency of metabolic regulation during recovery from exercise.

EPOC is not the only thing that accounts for the afterburn effect. Other aspects have to do with body’s production of lactic acid and the process of hypertrophy, or the building of muscle mass.

Think of it this way: If you’re wearing your muscles out and producing higher levels of lactic acid (the chemical reaction that is responsible for the “burn” you feel when your muscles are fatigued), then you’re causing damage to muscle tissue at the microscopic level that needs to be repaired. This takes energy because it involves the body breaking down amino acids (proteins) in muscles and then rebuilding them.

In the process, intense exercise also increases testosterone naturally, which can mean more muscle gain.

This process of laying down new proteins in order to build back muscles stronger and bigger raises your total energy expenditure — and basically all of this happens after you finish working out.

How to Activate the Afterburn Effect

For years, we’ve been led to believe that exercising for longer periods of time results in more calories burned and, therefore, a better body composition. In recent years, the idea that you can reach your goals by following an exercise regimen that’s actually the opposite is now well-supported by a growing field of research.

A 2011 report published in the Journal of Obesity states that although generally the effects of regular aerobic exercise on body fat is negligible, intense forms of exercise may have a greater impact on body composition. “Emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.”

During aerobic exercise, the muscles use glucose (sugar) primarily for energy. On the other hand, during the longer recovery period described above, the body primarily uses fatty acids in addition to glucose. This translates into you burning more fat while you build more muscle.

That’s important because, even at rest, muscle burns more calories than stored body fat does.

How much intense exercise do you need to do? This depends on how intense your workouts are.

For example, the World Health Organization has switched away from simply recommending steady-state exercise and now advises the following:

Adults aged 18–64 years

• should do at least 150–300 minutes of moderate-intensity aerobic physical activity;
• or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
• should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
• may increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
• should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and
• to help reduce the detrimental effects of high levels of sedentary behaviour on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

Here are three ways to practice high-intensity exercise in order to dial up your afterburn effect:

1. Cycling, Using the Elliptical or Rowing

Instead of doing steady-state cardio for 50 minutes, halve this amount, and use interval training.

High-intensity interval training combines short, high-intensity bursts of exercise with slow, recovery phases. These intervals are repeated throughout one short (15- to 20-minute) session.

The intense parts are done at 85 percent–100 percent maximum heart rate, rather than 50 percent–70 percent that is the average moderate endurance activity level.

A simple way to practice HIIT is to push yourself as hard as you can for about 20–30 seconds, then take a rest of about 60 seconds. Repeat this cycle for the duration of your exercise.

The shorter your rest interval is, the harder it will be. You should feel wiped out afterward!

2. Weight Lifting or Resistance Training

Practice a circuit-style workout or complete “supersets.” Supersets are when you go from one weighted exercise straight into the next, without resting in between. You work one muscle group hard until it’s fatigued, then move on to another one right afterward.

In other words, you use opposite muscle groups so while you rest one, you train the other. For example, you might start with squats working your legs primarily, then move on to bench presses working your upper body primarily. Or you go from back rows to chest presses.

Also, to radically switch up your routine, give HIIT a try by incorporating some full-body kettlebell workouts, or do CrossFit workouts.

3. Sprinting

This is likely the most popular way to practice HIIT and achieve high afterburn effects. This model follows the same idea as that for cycling or rowing mentioned above — you swap a longer steady workout for a shorter but intense one.

And I mean intense!

During your sprints, you really want to push yourself, almost like you’re running because your life depends on it. Try sprinting for 10–15 minutes total to start, using 90-second intervals. This means pushing yourself very hard for 30 seconds, then taking a rest for one minute.

Repeat the cycle until you’re at about 15 minutes or slightly more once you’ve been practicing HIIT for a while. You can practice this outdoors or take it inside for an intense burst-training workout on a treadmill.

Related: Do Fitness Trackers Help You Become More Active?

Precautions

There’s still a lot to learn about the afterburn effect and how exactly it works. Almost every aspect of a workout — from the number of reps and sets completed, number of rest periods in between sets, intensity, speed, types of movements performed, and a person’s heart rate — can all impact how dramatic the afterburn effect turns out to be.

It appears that well-trained individuals have a more rapid return of post-exercise metabolism to resting levels after exercising. Therefore, they might be getting the most bang for their buck when it comes to HIIT workouts.

Nonetheless, there are plenty of benefits for people new to exercise, too, assuming they start slow and prevent injuries. One of the biggest challenges might be encouraging HIIT newbies and those who have weight to lose to even start intense exercise programs that can raise their afterburn effect, since intensity can be intimidating.

If you’re practicing HIIT for the first time, keep your workouts shorter, around 10 minutes, and use a method that you’re comfortable with, like running (on grass or a treadmill) or cycling.

Regardless of how fit you already are, HIIT workouts shouldn’t be done every day because this can increase injury risk. They’re best when completed just two to three times a week (or even less in some cases).

If you choose to do a circuit-style intense workout or one using weights, consider starting with a professional trainer to make sure your form is correct and you aren’t setting yourself up for injury.

Related: How Long Should You Rest Between Workouts?

The post The Afterburn Effect: How to Burn More Fat After You Exercise appeared first on Dr. Axe.

I have worked with numerous athletes, including professionals and Olympians, and often hear of issues with their hamstrings because this muscle group is such an integral part of movement. Similarly, if you do any running or participate in any sport, you rely more on your hamstrings than you probably think, which is why it’s important to add hamstring stretches to your fitness routine.

While your quadriceps and calves do plenty of work, your hamstrings also supply the power, speed and endurance you need to be successful in your activities. Therefore, one of the running tips for beginners or for anyone involved in a sport is to start incorporating hamstring stretches into your routine.

More flexibility as well as strength in the back of your thighs will not only make you more durable, but your performance level will go up a notch.

There are three other reasons to start paying to your hamstrings. First, inflexible hamstrings may contribute to back pain, as your lower back in particular can overcompensate during a sporting activity or even routine daily tasks and compromise your disc health, for instance.

Second, connected to the back of your knee, a strong, flexibility hamstring can aid knee health and reduce/address knee pain. Third, in an appeal to your vanity, just as you probably seek a firm backside, you also don’t want the back of your legs to be all jiggly!

Let’s find out about how to get your hamstrings in tip-top shape using hamstring stretches and workouts.

Best Hamstring Stretches and Exercises

To start, do some dynamic stretching first, such as marching in place, an easy jog, shallow squats and lunges, easy jumping jacks, etc. Throughout all leg exercises, try to maintain tight abdominals, using your core, and don’t forget to breath!

Best Hamstring Stretches

Forward Bend

• Stand with your feet hip distance apart.
• Keeping your legs straight or with a slight bend in the knees, bend at the hips, tucking your chin and reaching down toward your toes.
• Relax the back of your neck.
• If the stretch is too intense, try bending your knees a bit more.
• Hold for 20–30 seconds, and slowly roll up to standing.
• Repeat five times.

Staggered Hamstring Stretch

• Start standing with your feet together and hip distance apart.
• Step your right foot back about 12 inches, bending your left knee.
• Place both hands on left thigh.
• Then bend forward from your hip joint, and sit into the stretch, pushing your butt back.
• If it feels OK, raise your toe for an added stretch.
• Hold for 20–30 seconds, and switch sides.

Hurdler Stretch

• Sit on the floor, and straighten your right leg in front of you.
• Bend the left knee, placing the sole of your left foot against your left inner thigh.
• Bend over your right leg, keeping your back as straight as possible.
• If needed, bend the right knee.
• Hold for 30 seconds, and then switch legs.

Extended Leg Hamstring Stretch

• Lie on your back.
• Extend the right leg into the air, straightening the leg upward as best as possible.
• Using your hands, reach to the back of the thigh, and pull the leg forward to your comfort level.
• Hold for 20 seconds, and release.
• Switch sides.

Dynamic Hamstring Stretch

You may want to hold on to a chair while doing this exercise:

• Stand with feet hip distance apart.
• Swing your right leg forward and back to starting position.  
• Be careful to not overextend.
• Start slowly, and increase the stretch as you feel more comfortable.
• Repeat 10 times per leg.

Best Hamstring Strengtheners

Pilates Heel Taps

• Lie face down on the mat, hands under shoulders and elbows by your sides.
• Raise your upper body and lower body at the same time to your comfort level.
• Move your feet wide apart, and hold for five seconds, while flexing the foot, without letting the foot touch the ground, then back together tapping feet twice.
• Repeat for 10 repetitions.

Squats on the Wall

• Lean your back against a wall, and slide down into a squat position with knees at a 90-degree angle, thighs parallel to the floor.
• Keep your back flat against the wall and your hands and arms off of your legs.
• Hold this position using the pressure of your back against the flat surface to support your weight.
• Make sure your knees do not extend beyond your foot.
• Hold for 15 seconds, increasing the time as you get stronger.

Pilates Strengthener for Hamstrings and Core

• Lie facedown on a mat with hands by shoulders.
• Engage your core muscles to stabilize your lower back and shoulders.
• While exhaling, push up into a full pushup position. Try to do this on your toes. If you cannot do this on your toes, you may do this on your knees.
• Hold the full pushup position, and exhale as you lift one foot from the ground as high as you can while keeping a flat back.
• Inhale, and lower your lifted leg back to the ground. Then immediately exhale as you repeat on the other side.
• Keep abs tight during the exercise.
• Repeat 10 times per leg, alternating legs.

Hip Lift Hamstring Strengthener

• Lie on your back with knees bent.
• Engage your core muscles to stabilize your lower back and shoulders.
• Lift hips up toward the ceiling as high as you can while squeezing the butt and engaging the core and abs.
• Hold for 10 seconds, and release.
• Repeat 10 times.
• Advanced move: Extend right leg while lifting. Repeat on the other side.

Benefits of Stretching

In addition to decreasing the risk of injuries, stretching — including hamstring stretches — provides other numerous benefits:

• Increases blood flow to the muscle
• Increases oxygen levels
• Helps improve flexibility, improving range of motion in your joints
• Releases tension in both the body and mind
• Increases nutrient flow throughout the body, providing more energy and reduced soreness
• Helps release toxins in the body
• May improve athletic performance in some activities

Stretching can be done most anywhere, but it’s important to make sure you do the right kind of stretching. Research suggests that static stretching can negatively influence muscle strength and power and may result in decreased functional performance.

Conversely, dynamic stretching significantly improves quadriceps strength (along with quad exercises) and hamstring flexibility. Therefore, I consider it a much better warm-up choice than static stretching.

Static stretches can cause injury to muscles that are not warmed up. Dynamic stretches are best prior to your planned activity while performing static stretches are best at the end of your activity.

Also, just because you perform regular stretches, that doesn’t mean you are immune to injury. However, it may help prevent injury and aid in recovery if done properly.

Here are some things to keep in mind to help you benefit from stretching:

• Start with walking, marching in place, light jumping jacks or cycling, for example, for about 10–15 minutes before performing any static stretching and before your planned activity.  
• Don’t overstretch! It is OK if you need to keep your knees bent during a stretch. Pay attention to your body. Over time, you will become more flexible.
• Work on major muscle groups, such as your calves, thighs, hips, lower back, neck and shoulders.
• Consider the areas that get used the most. If you play soccer, you’re more vulnerable to hamstring strains. Consider stretches that help your hamstrings. Additionally, stretching an already strained muscle can cause injury. If you have a chronic condition, you may need to adjust the type of stretching needed. Talk to your physical therapist.  
• Make sure that you stretch opposing muscle groups. If stretching your hamstrings, make sure you’re also going to stretch your quadriceps. Same goes for your chest and back. 
• Stretch in a smooth movement, without bouncing. Again, over time and with consistency, you will become more flexible. The bouncing can cause you to overstretch an area, resulting in an injury.
• Take your time. Hold each stretch for about 20–30 seconds. In problem areas, you may need to hold for around 60 seconds.
• Breathe! Way too often, I find patients trying to hold their breath during stretching. Make sure you do not hold your breath! Just breathe normally or slowly and deeply as you stretch. In fact, slow, deep breathing can help you gain flexibility, something often done during yoga or Pilates-type exercises.
• Expect to feel slight tension while stretching, but you do not want to feel pain. If you do, you may be pushing too far. Simply release to the point where you do not feel any pain, and then hold the stretch.
• Make sure to stretch regularly to get the most benefit. Two to three times per week, or more, is great! However, it is best to do dynamic stretching prior to any exercise you plan to perform.
• Gentle movement in your stretching may be helpful. Tai chi, pilates or yoga may be a good way to stretch — and you can find community classes that may make it more fun. Again, remember to be cautious. Do not overstretch, especially if you are a beginner to these disciplines.

Hamstring Function (Why Flexibility Is Important)

The muscles that make up the hamstring are important: hip extensors and flexors of the knee in the gait cycle. They become active in the last 25 percent of the swing phase, just as hip extension begins, and continue for 50 percent of the swing phase to actively produce extension at the hip, resisting extension of the knee.

As the thigh is swung forward, flexion at the knee is largely passive. With the heel strikes and the weight of the body is shifted forward, the hamstring functions to decelerate the forward translation of the tibia during knee extension.

The hamstring is a dynamic stabilizer of surrounding muscles and knee functions — once the foot strike has occurred, the hamstring muscles are elongated over both hip and knee joints to their optimal length to provide extension of the hip and to, once again, stabilize the knee.

With takeoff, the hamstring muscles again contract with the quadriceps muscle to provide a push-off from the support leg. This helps us understand that by strengthening supporting muscles, it may be beneficial in preventing injury by supporting the hamstring.

Indeed, in one study it was found that increased quadriceps flexibility was inversely associated with hamstring strain problems in a group of amateur soccer players. Tight hip flexors were reportedly a significant risk for hamstring strain in a subgroup of older athletes, likely because of age.

The hamstring is also important for butt workouts and inner thigh workouts.

The All-Too-Common Hamstring Injury

As a fan of most sports, I know that when I hear an announcer say that a player has “pulled a hamstring,” it’s a potentially significant injury that will remove that athlete not only from that game, but potentially a good part of the season because hamstring strains require many weeks or even longer to recover.

Anyone can get a hamstring injury, but some are more likely to experience one than others. Increased age appears to be a major risk for hamstring strain injury. The age at which the risk becomes significant occurs between 23 and 25 years.

Athletes older than 23 years are reportedly between 1.3 and 3.9 times more likely to suffer a hamstring strain, with athletes aged 25 years or older between 2.8 and 4.4 times more likely to suffer injury.

Studies show that those with a high body mass index (BMI) may be more at risk for injury. While level of competition may be a risk for hamstring strain, evidence suggests that exposure time (time spent in training or games) is not.

A study reported by the U.S. National Library of Medicine explains that previous strain or injury, older age, and ethnicity were consistently documented as significant risks for injury, as was competing in higher levels of competition. Though association with strength and flexibility were conflicting, functional rehabilitation interventions had preventive effects and resulted in significantly earlier return to activity.

Regardless, hamstring injuries typically take anywhere from two to six weeks to recover and maybe longer if the injury is significant or recurring from a previous injury.

History of previous hamstring strain injury was one of the most commonly reported significant risk factors for recurrence. Examining studies of soccer players from Australia and Scandinavia, most studies showed that athletes with histories of hamstring strain were between two to six times more likely to suffer subsequent strains, with most recurrences happening soon after the original hamstring injury.

This is one of the reasons it is important to make sure you have fully recovered before returning to activity.

Other lower limb injuries were also associated with an increased risk of hamstring strain. It makes sense that athletes who are sprinting or kicking with increased frequency or intensity are more likely to suffer injury.

Findings show that rugby union backs, whose role involves mostly sprinting and kicking, had significantly more strains than forwards, for instance. The risk of hamstring strain increased with higher levels of competition because those athletes are likely to be faster and have more physically demanding roles.

Tight hamstrings can also be a common running injury, but hamstring stretches aren’t necessarily the answer here. Why? Runners, rather than having short and tight hamstrings, often have actually over-lengthened their hamstrings — and hence, need a solid strengthening program

Related: The Best Knee Strengthening Exercises to Relieve Pain

The post Want to Be More Durable? Add Hamstring Stretches & Strength Moves! appeared first on Dr. Axe.

If you’re like a lot of people out there, you probably wonder what the optimal time of day for exercise is. The answer depends on many factors, but if you’re looking to burn fat, new research suggests morning workouts may be your best bet.

Study: Workout Time and Burning Fat

Researchers from the Karolinska Institutet in Sweden and the University of Copenhagen in Denmark sought to determine how working out at different times of day affected post-exercise metabolism and fat-burning (aka the afterburn effect). They did this by examining physical activity in mice at various times of day.

Why mice? Because, as described in an accompanying press release on the study, “mice and humans share many basic physiological functions, and mice are a well-established model for human physiology and metabolism.”

Ultimately, researchers wanted to find out the optimal time of day to exercise in order to amp up fat-burning. They did this by studying the adipose tissue in the mice after two sessions of high-intensity exercise — one performed at an early active phase (equivalent of late morning in humans) and one at early rest phases (equivalent of late evening in humans).

They found that “physical activity at an early active phase increased the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production) and mitochondria in the adipose tissue, indicating a higher metabolic rate. These effects were observed only in mice that exercised in the early active phase and were independent of food intake.”

A higher metabolic rate, of course, helps burn fat more than lower a metabolic rate, meaning morning workouts may help amp up your ability to burn fat.

”Our results suggest that late-morning exercise could be more effective than late evening exercise in terms of boosting the metabolism and the burning of fat, and if this is the case, they could prove of value to people who are overweight,” said professor Juleen R. Zierath from the Department of Molecular Medicine and Surgery and the Department of Physiology and Pharmacology at the Karolinska Institutet in the release.

Zierath added: ”The right timing seems to be important to the body’s energy balance and to improving the health benefits of exercise, but more studies are needed to draw any reliable conclusions about the relevance of our findings to humans.”

Other Fat-Burning Tips

While this is promising research and could encourage people to exercise early in the day, the truth is exercise at any time of day is beneficial. In fact, starting a fitness routine that works for you and your schedule is important. If that means working out in the afternoon, evening or night fits into your life better than morning, you should get your workouts in then instead.

If burning fat is your ultimate goal, here are some ways to enhance your ability to lose belly fat and fat in other areas:

• Take advantage of natural metabolism boosters, such as getting plenty of sleep and rest, trying high-intensity interval training (HIIT), lifting weights, and avoiding inflammatory foods.
• Work out on an empty stomach.
• Add natural fat burners to your routine, such as conjugated linoleic acid, green coffee beans, grapefruit essential oil, green tea and other herbal teas, protein supplements and foods, and probiotic foods and supplements.
• Consume more fat-burning foods, such as high-fiber foods, apple cider vinegar, bone broth and many more.
• Incorporate more fat-burning workouts, including Tabata, HIIT, barre, CrossFit, spinning/cycling, cross-country skiing, sprinting, elliptical exercises, burst training, rowing and swimming. Playing sports like football, basketball, soccer and volleyball also is great for burning fat.
• Eat a healthy diet, and avoid unhealthy, processed foods.

The post Are Morning Workouts Best for Burning Fat? Study Provides Answers appeared first on Dr. Axe.

Many people first fall in love with trampolines as children, but did you know that a trampoline workout can benefit adults just as much as trampolines bring joy to the little ones? It’s true.

In addition to being fun, a trampoline workout, also known as rebounding, has many great health benefits — particularly for your lymphatic system.

For instance, did you know that rebounding can burn more calories than walking or jogging? Or that it’s a great way to work your major muscle groups because it allows you to work them through their full ranges of motion? Or that it’s downright fun?!

A trampoline workout can also strengthen your body while detoxifying the cells within it. Plus, it’s a low-impact exercise option that’s very easy on the joints — something running can’t match.

While you may think the type of large trampolines you seen in backyards may be a bit much, there are small versions that can fit right in your living room and are easy to store. So get ready to jump around and improve your health all at the same time.

Read on to learn how to do a trampoline workout and how exactly it strengthens the body.

What Is Rebounding?

Trampoline and tumbling exercises have been around for a very long time and can be traced to archeological drawings found in ancient China, Egypt and Persia. The firs modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the official website of the Olympics.

Trampolines were originally used to train astronauts and as a training tool for other sports, such as acrobatics, tumbling, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular to the point of becoming a sport in the Olympic Games.

The first Trampoline World Championships took place in 1964, and trampoline was first recognized as a sport in the U.S. in 1967. The double mini-trampoline competition was added in 1978 and began as two individual mini trampolines, separated by a small table covered by a mat. Later, a one-piece unit was developed by Bob Bollinger and is used today as the official equipment for that event.

Trampolines have become useful in the understanding of gravity and its effects on exercise. The Journal of Applied Physiology recorded a study by NASA in 1980 on rebounding by testing eight young males ages 19–26. The goal was to understand body acceleration distribution and its relation to how it was created.

Here’s what the researchers concluded:

The results indicate that, for similar levels of HR and VO2, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness.

Trampoline Workout Benefits

We all know there are many benefits of exercise, but what are the benefits of rebounding, specifically? Let’s explore.

1. Easy on the Joints

Working out on the trampoline, or rebounding, has way less impact on the joints, soft tissue and skeleton. Due to how a trampoline is made, most often using either springs or bungee bands, it absorbs much of the impact at every bounce.

The NASA study previously mentioned notes that there seems to be more balance of pressure or force, known as G-force, when on the trampoline. Pressure is more evenly distributed at the ankle, back and forehead when rebounding, whereas when running, the pressure is mostly all placed on the ankles, often causing more frequent injury.

That means simply switching to a trampoline workout routine can help naturally reduce joint pain and help you avoid common running injuries.

2. Strengthens Cells and Improves Cardiovascular Development

A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. When tested, the work required to perform trampoline exercise at equivalent levels of effort was significantly greater while on the trampoline than while running.

When oxygen reaches our cells, it helps strengthen them and provide the ability to endure more exercise efficiently, and because the body is able to increase oxygen uptake when rebounding, versus some other physical activities, it’s possible to get a much better workout.

Rebounding can increase oxygen uptake because more oxygen can reach the cells due to the gravity changes that occur when bouncing. In some studies, when testing on the treadmill, the ability to uptake more oxygen was greater when on the trampoline. This could allow participants to perform exercise for longer periods of time.

A study regarding the effects of daily short bouts of trampoline exercise during eight weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, 10–13.5 years of age, participated in a prescribed exercise program on a mini trampoline. The training consisted of three short rounds of trampoline exercise.

The study showed that their maximal oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested as other types of training to add in order to avoid monotony in the training for many patients.

3. Can Improve Immune System Function Due to Lymph Flow

Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull.

This particular change occurs upon the moment you land on the trampoline, thanks to gravity. Then, upon leaving the surface, the lymphatic valves are opened.

The increased G-force g that occurs when you land causes a surge of lymphatic drainage, which improves circulation and, therefore, may help detoxify your entire system.

4. Helps with Balance

Another study reported by the U.S. National Library of Medicine cited the effects of different types of exercise on postural balance in elderly women. These exercises can help prevent functional limitations due to aging, therefore reducing the risk of falls.

This study aimed to evaluate the effects of three different exercises: mini trampoline, aquatic gymnastics and general floor gymnastics. Seventy-four physically independent elderly women were randomly assigned to three intervention groups.

Each group performed physical training, including cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor exercises, for 12 weeks. To determine the effects on each intervention group, postural balance tasks were performed.

The study concluded that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women.

5. Builds Physical Strength, Muscular Development and Proprioception for Athletes

Rebounding is often said to improve physical strength and muscular development as well as proprioception, which is the ability to sense the position, location, orientation and movement of the body and its parts.

A study published in the International Journal of Preventative Medicine randomly divided 20 patients with Parkinson’s disease “into two equal groups of weight-bearing exercises and rebound exercise with no significant differences in age, weight, and height.” They compared results on range of motion, proprioception and quality of life after eight weeks.

The researchers found that both groups saw significant improvements in all three areas, but the improvement rate was greater across the board in the rebounding therapy group.

How to Choose a Good Rebounder

Because many injuries can occur while on a trampoline, it’s critical that you don’t go the cheaper route because cheaper trampolines tend to break or malfunction, causing injury. They also can lack the support needed to be effective.

It’s important that your rebounder has at least 32 springs that taper at the end. This provides the proper flexibility and a more even bounce. Steel construction lasts longer, too.

Some models offer support bars, which may be useful, especially for beginners or the elderly.

How to Start Using Your Rebounder

Rebounders, or mini trampolines, can be used almost anywhere indoors or outdoors. Remember to start slow with small jumps, and make sure you get used to the equipment before you increase to bigger jumps.

A trampoline workout is one idea for burst training at home. You can include some traditional exercise, such as jumping jacks, to get you started.

Rebounding is a great low-impact exercise that’s fun and different. In just 15–20 minutes a day, you can burn calories, gain muscle strength and enhance your balance while improving your immune system — and helping turn on the afterburn effect.

Trampoline or Rebounding Workout

Time: 20–45 minutes, depending on number of sets performed

Warmup: 

Basic Trampoline Bounce

The basic bounce can tone your quads, glutes and calf muscles.

1. Stand on the mini trampoline with your feet shoulder-width apart.
2. Relax your arms and shoulders but with a slight bend at the elbow.
3. Lightly bounce up and down while keeping a slight bend in the knees. Your feet should come just a few inches off the trampoline.
4. Repeat 20–30 times.
5. Rest for 15 seconds, and repeat two more times for a total of three rounds.

Main Set:

Jumping Jacks

A classic, this gets your heart rate up while engaging the inner and outer thighs.

1. Standing with feet together,  jump out while extending arms out, up and overhead. Then return to the starting position, and repeat.
2. Perform 30–45 jumping jacks.

Planks

This plank exercise variation works your entire core.

1. Start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body).
2. Hold the plank position for 20–30 seconds. Release for 10 seconds, and repeat three to four times.

High Knees

This is a great exercise hack that gets your heart rate moving while working your core muscles.

1. Stand with feet hip distance apart.
2. Raise your right knee, return to start, then raise your left knee.
3. Once you feel comfortable, begin doing it as if you are running in place.
4. Repeat 20 times (one on each side counts as one full rep).

Planks to Pushups Advanced Move

This exercise works your entire core and provides some upper-body strength in the arms and chest.

1. Keeping abs fully engaged, start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body).
2. Transition to your hands one arm at a time, then do a pushup and return to your forearms for another plank.
3. Make sure that your abs are engaged the entire time.
4. Do this exercise for six to 10 reps.

Trampoline Squats

Wondering how to strengthen your core? Well, this exercise requires you to engage your core muscles. It strengthens glutes and quads as well as your core if properly engaged.

1. Stand on the mini trampoline with your feet shoulder-width apart and arms at your sides.
2. Jump up, and land in a squat position with your knees bent, butt back and thighs parallel to the ground, like sitting down in a chair. It may be helpful to place your arms straight out in front of you for balance.
3. Return to the starting position, and repeat 15–20 times. At first, you may want to take it slow. Once you have mastered the exercise, you can begin to do it a bit faster with continuous movement similar to a jump squat that you would do on the ground.
4. Repeat the entire set three to four times or as best as possible.

Precautions

It’s extremely important that children are always supervised when on a trampoline of any sort. The condition and quality of trampolines are critical in preventing injuries.

Because there are holes between the coils and the main surface, it’s easy for young children to get trapped. Never leave a trampoline unattended when children are present.

Also, always stay in the center of the trampoline to avoid being tossed off it, which could induce injury by falling.

It’s best to consult your physician before performing any new exercise, including a trampoline exercise, especially if you have any illness or physical condition.

The post The Benefits of a Trampoline Workout and Rebounding appeared first on Dr. Axe.

It’s no secret that there are a plethora of benefits of exercise, and research continues to unearth more reasons to get moving. For instance, recent studies have found that exercise can help reduce chronic disease, and as little as 10 minutes of exercise a day can make a major impact.

Now, according to research published in May 2023, it appears that people who exercise tend to have a higher pain tolerance than those who are less active or have a sedentary lifestyle.

Exercise for Pain Management

Using the population-based Tromsø Study out of Norway, researchers examined the influence of exercise on pain tolerance. With chronic pain a common problem, this study sought to determine if simply moving the body more could be a natural way to deal with pain.

The University Hospital of North Norway used self-reported data from 10,732 adults on pain tolerance and activity levels, along with follow-up. Pain was measured by putting hands in ice water and having the participants rank their pain on a scale.

What the researchers found was that people who were more physically active had higher pain tolerance than those who were sedentary and that people could increase pain tolerance over time by being physically active.

As TIME reported:

Those with more active lifestyles were found to be more tolerant to pain—and the more people said they exercised over the course of the study, the more their capacity for enduring pain grew. When both survey years were taken into account, those who had increased their levels of physical activity in the interim period reported greater pain tolerance over time. It’s possible, the authors write, that moving more frequently could be used as a “non-pharmacological pathway towards reducing or preventing chronic pain.”

The researchers ultimately concluded:

In conclusion, being physically active (PA) at either of two time points measured 7–8 years apart was associated with higher pain tolerance compared to being sedentary at both time-points. Pain tolerance increased with higher total activity levels, and more for those who increased their activity level during follow-up. This indicates that not only total PA amount matters but also the direction of change. PA did not significantly moderate pain tolerance change over time, though estimates suggested a slightly falling effect possibly due to ageing (sic). These results support increased PA levels as a possible non-pharmacological pathway towards reducing or preventing chronic pain.

This is great news for anyone looking to avoid medication to deal with pain. It’s also great news for people who exercise regularly and should be great motivation for those worried about chronic pain to get moving.

Other Ways to Manage Pain

Other proven ways to help manage pain and increase pain tolerance include:

• Physical therapy and other recovery exercises
• Yoga, acupuncture and tai chi
• Psychotherapy and behavior modification
• Relaxation therapies and self-care
• Essential oils, such as evening primrose
• Certain supplements and other approaches, like capsaicin or Epsom salt baths

The post Study: Exercise May Help Deal With Pain appeared first on Dr. Axe.

Our hip flexors aren’t understood very well and often ignored when we exercise. However, if it weren’t for the hip flexors, we would not be able to sit down, which makes hip flexor stretches and exercises vital if you want to be able to do everyday activities throughout your life.

The hip flexors form a very important group of muscles allowing us to bend at the waist. These muscles are found deep within the abdominal area and are some of the strongest muscles in the body, ultimately providing core support and improving knee strength.

The hip flexors are activated the most when sprinting or kicking. Therefore, it makes sense that athletes — especially soccer players, football players and runners — are prone to issues with their hip flexors and why they should make sure to incorporate hip flexor stretches and exercises into their fitness and recovery routines.

What Are the Hip Flexors?

The hip flexors are a group of muscles in the pelvic region and upper thighs that help drive up the knees and keep the pelvis and thighs aligned, which is a key running tip for beginners that can help prevent knee problems. Healthy hip flexors aren’t important for just runners or athletes, however — they’re vital for everyone.

To gain a better understanding of the hip flexors and why we need them, let’s talk a little anatomy. Flexion is a joint movement that decreases the angle between the bones that converge at the joint and is typically initiated by a muscle contraction.

A muscle that flexes that joint is called a flexor. The muscles that make up the hip flexors are collectively known as the iliopsoas or inner hip muscles. Without the iliopsoas muscles, kicking, running, sprinting and even sitting would not be possible.

Hip Flexor Stretches

A sports medicine doctor may recommend exercises to help stretch and strengthen your hip flexors so you prevent injury. These exercises are not just for those who are injured, though.

The best way to think about it is to prevent the injury in the first place by performing these exercises as part of your weekly or even daily routine, especially if you are susceptible to hip-related injuries.

However, if you have encountered a hip injury, swimming may be a great way to exercise and strengthen your core while you are in the resting phase of healing. Eventually, you can begin to work at home or at the gym using some of these exercises here.

For a severe strain, you may want to see a physical therapist. The therapist will work with you to help stretch and strengthen your hip flexor muscles and other muscles that surround and support that area and guide you in increasing your activity level so you can return to your former activities.

Here are some of the best hip flexor stretches to try whether you’re recovering from an injury or simply trying to strengthen your hip area.

Front Hip Flexor Stretch

Place your left knee on the ground and your right knee up with your foot on the ground at a 90-degree angle. Place your hands on your right thigh.

Lean your hips forward to create a stretch in the front hip area. Hold for five seconds, and repeat five times. Then do the other side.

Quad Stretch and Hip Strengthener

Lie on your back with knees bent and feet flat on the floor. Feet should be somewhat close to your butt.

Lift your hips toward the ceiling, and hold for three to five seconds while squeezing your butt and tightening your abs. Release. Repeat 10 times.

Seated Butterfly Stretch

Sit on the floor with your back straight, shoulders down, abs engaged. Press the soles of the feet together in front of you, with your knees bent to the sides.

Try to pull your heels toward you while relaxing your knees toward the floor. Do not push your thighs down to the floor with your hands, but rather use your thigh and core muscles to try to push them down. Breathe deeply, and hold for 10–20 seconds.

Supine Hip Flexor Stretch

Lie on your back on the floor. Bring your left knee toward you to the point of being able to reach behind your left thigh. Gently pull your leg toward you for an increased stretch.

Breathe deeply, hold for three to five seconds and release. Repeat on the other side for a total of five per side.

Benefits of Hip Flexor Stretches

1. Better Performance for Athletes

Runner’s World reports that weakness in the hip flexors can contribute to slower running times, improper form and, according to a review presented at an annual meeting of the American College of Sports Medicine, a host of lower-leg running injuries.

“The body has the capacity to compensate for weak hip flexors, but the strategies to do that can lead to muscle imbalances and injury,” says Gregory Holtzman, PT, DPT, associate professor of physical therapy at Washington University School of Medicine in St. Louis and director of the university’s Running Clinic, who recommends performing strengthening exercises three or four days a week.

2. Less Risk of Injury and Better Range of Motion

If the hip muscles are strong, they provide you with the support you need and ultimately help prevent injuries, especially if you are an athlete or an aging adult. Because this muscle group provides so much of your core stabilization, you need the hip flexors to be strong for simple functions of daily life, too.

If the muscles in the hip joint area are too tight, it can affect your range of motion. It is important to keep the soft tissue around your hip loose.

To improve flexibility, you can massage the iliotibial bands located on the outside of your upper thigh, your hip adductors located in your inner thigh and your hamstring muscles.

To do this, do foam roller exercises, or use a small ball like a baseball, golf ball or tennis ball to massage these areas. Apply moderate pressure, and roll the roller or ball up, down and at various angles over the muscle or ligament — but be gentle at the sensitive spots.

This combined with some of the stretches and exercises above should help increase your range of motion in any activity.

3. Walk Longer, Stand Longer and Improve Balance

Are you someone who worries about long walks, even a walk to the car? The hip flexor is a major stabilizer of the lower body, so if your hip flexor is too weak, you’ll suffer from poor balance and postural problems.

If you have problems with your hip joints and frequent misalignments in your lumbar spine, you’ll have trouble standing and walking for long periods of time, and you may have problems with your gait. Consider beginning walking to lose weight as well as a strengthening program for your hips to help prevent these concerns and give you better quality of life.

4. Better Support for Your Back

The hips help drive us forward and stabilize our landing while preventing excess side-to-side motion that could strain the back. If your hip flexors are overdeveloped, tight, stiff or short, you’ll likely suffer from lower back pain.

You could experience a limited range of motion in the lower back because tight hip flexors pull your pelvis into an unnatural forward tilt, which in turn pulls your lumbar spine out of alignment, causing lower back pain.

Hip Flexor Strengthening Workout

Reverse Lunge: Stand with your feet shoulder-width apart. You may want to hold on to a chair while performing this exercise.

Take a step backward with your right foot, and lower into a lunge. Push through your left heel to stand. Immediately lower back into a lunge.

Focus on a strong core, and keep the upper body as upright as possible. Do three sets of 12 reps on each side.

Advanced Reverse Lunge with Knee Drive: Perform the same movement as above, but when you push through your left heel, drive your right knee up until it’s parallel to the floor. Return to standing position, and repeat.

Seated Hip Flexion: Sit in a chair or on a bench with good posture. Raise your right knee up toward your chest, making sure that your thigh does not roll in or out. Pause, and then slowly lower your knee to start.

If at first you can only lift a little, don’t worry — over time, you will be able to lift a bit higher. Do three sets of 12 reps on each side.

High Knees: While standing on your left leg, raise your right knee as high as you can, and then repeat with the other leg like a slow march in place. Do this for 30 seconds three times.

Advanced High Knees Run: The movement is the same as above, but quickly alternate legs as if running with high knees. Do this for 30 to 60 seconds five times.

Single-Leg Knee Lift: While standing on your right leg, lift your left knee until your thigh is parallel to the floor. Hold for 10 seconds. A trick to help with balance is to stare at a spot that is a few feet in front of you that is not moving.

Keep abdominals tight. Do three sets of 10 reps on each side.

How to Reduce Injury Risk

You may be wondering how to distinguish if a pain is associated with the hip flexor. Hip flexor pain is usually felt in the upper groin region where the thigh meets the pelvis. If you notice a pain in this area, it is important to take steps to help prevent an injury or further increase an injury in the hip flexors.

Hip injuries are most often preventable because they are due to lack of strength and flexibility in the hip flexor muscles. Because of the stress placed upon this region of the body, it is critical that you take good care of it.

When you are less flexible, it can prevent you from moving around as much as you normally would, leading to more stiffness and even pain. We all know that the less you move, the harder it is easy to stay active. This is all part of good health and maintaining strong hip flexors.

When you sit too much, you can cause shortening of this muscle group. Common reports of injuries occur from those who sit all day and then have a sudden burst of activity, even as simple as being in a hurry or running to catch a cab or a plane, because it causes an unexpected lengthening of the hip flexor muscles. This is why it is important to maintain strength and flexibility in the hip flexors.

Hip flexors also support many other areas of the body.

A study was conducted of 68 high school cross-country runners (47 girls, 21 boys) in which isometric strength tests of the hip abductors, knee extensors and flexors were performed with a handheld dynamometer. Runners were prospectively followed during the 2014 interscholastic cross-country season for occurrences of anterior knee pain (AKP) and shin injury as they examined risk relationships between strength values and occurrence of AKP and shin injury.

While hip and knee muscle strength was not significantly associated with shin injury, it was associated with knee injury. The high school cross-country runners with weaker hip abductor, knee extensor and flexor muscle strength had a higher incidence of AKP — therefore increasing hip and knee muscle strength may reduce the likelihood of AKP in high school cross-country runners.

A 2015 study reported by the Clinical Physiology and Functional Imaging journal showed that both static stretching and dynamic stretching imposed benefits of strengthening and flexibility of the hip flexor muscles, which can lead to subsequent performance enhancements.

Fourteen highly trained subjects were tested before and following separate sessions of eight repetitions of 30 seconds of both static and dynamic hip flexion stretches with the goal of testing the hip flexor range of motion (ROM), isokinetic leg flexion torque, and power of the stretched and contralateral limbs.

The stretched limb had a 6.3 percent ROM increase with dynamic stretching at 10 minutes. The non-stretched hip flexors experienced ROM increases with static stretches of 5.7 percent, whereas dynamic stretches showed up to 8.4 percent increase in range of motion.

Conclusion

• The hip flexors affect more than just the hips. In fact, they are crucial for core and knee health, which makes hip flexor stretches important to maintain a pain-free lifestyle.
• The benefits of hip flexor stretches include better performance and range of motion, less risk of injury, improved balance, ability to walk and stand longer, and better support for the knees and back.
• Some of the best hip flexor stretches are front hip flexor stretch, quad stretch and hip strengthener, seated butterfly stretch, and supine hip flexor stretch.
• Try a hip flexor strengthening workout to support your entire body, and make sure to keep up with hip flexor stretches on a regular basis.

The post Hip Flexor Stretches Are Key to Both Hip & Knee Health appeared first on Dr. Axe.

A barre workout relies on ballet moves and isometric exercises, and many gyms and fitness centers these days offer barre classes.

Many proponents say results come quickly and that barre becomes perfect for anyone regardless of age, size or level of ability.

Is this too good to be true? Let’s take a closer look at what exactly a barre workout involves and what the science says on barre workout benefits.

What Is Barre?

Barre fitness classes are basically ballet-inspired fitness classes. Barre also incorporates moves from other disciplines, including yoga and Pilates.

While a barre class is usually lightly choreographed to upbeat music, there are poses held in an isometric contraction similar to yoga. Like Pilates, a barre workout also places a lot of emphasis on your core, with isolated moves that help you stabilize your spine and improve your posture.

Often, barre focuses on small, repetitive bodyweight moves, but don’t be surprised if you find yourself in a class using small hand weights to add a little more resistance.

What’s the rationale behind high repetitions and light weights? Proponents say that is the best way to get that lean, toned look so many people covet.

However, please be aware that not all barre workouts are created equal! One of my close fitness friends, Suzanne Bowen — founder of SBF (Suzanne Bowen Fitness) and creator of BarreAmped, which includes both classes and DVDs — mentions that many barre styles now exist, including some that have moved considerably away from its origins.

Barre originated with Lotte Berk, a German dancer who fled the Nazis in the 1930s to settle in London with her British husband. While rehabbing a back injury, Berk combined her therapeutic exercises with ballet barre routines.

In 1959, she opened the Lotte Berk Method in her basement. She worked out several famous celebrities and also entertained them with bawdy humor and relationship advice.

Don’t you wish your current trainer could be that much fun?

Eventually, one of her American students, Lydia Bach, bought the rights to Lotte’s name and opened the first studio in Manhattan in 1971. Over the next several years, it continued to grow and evolve into its present-day incarnation.

Suzanne was actually an apprentice barre teacher with Ms. Bach in Manhattan in the early 2000s and was featured in the first barre DVDs produced by Bach. Remembering those initial barre classes, Suzanne said she was “gym fit” but was “humbled” by these classes that demanded so much leg and core work. She became a convert of this style of barre, and she’s further developed her own style of barre training that contrasts pretty strongly with some other version on the market today.

“Women saw results [from Bach’s methods], but then somehow barre became synonymous with isometric movements,” recounts Suzanne. “That’s fine for beginners, but you eventually need to move more, get flexion of the joint and complement the natural curve of the spine.”

She mentions this last part because some current barre styles want you to have a tucked pelvis during the movements, but Suzanne finds that both unnatural and that it can even lead to injury.

Barre vs. Yoga and Pilates

While several similarities exist between Pilates, yoga and barre, a few subtle differences become worth mentioning.

• While barre incorporates dance movements and principles, holding a lunge variation in barre also resembles a warrior pose in yoga.
• Posture and proper breathing techniques inherent to Pilates also come into play with barre.
• While traditional Pilates relies on larger, complex pieces that can often be space- and cost-prohibitive, barre workouts involve minimal equipment.
• Unlike Pilates, barre incorporates more traditional strength exercises like push-ups and standing poses held for several minutes.
• Pilates and barre also place significant importance on engaging and strengthening your core area.

Barre Workout Benefits

Whether you’re a beginner or looking to break out of your current routine, barre might be for you. While rooted in dance, the ability to pirouette or rock a tutu is definitely not a prerequisite.

If you’ve ever wanted to improve your posture and balance, a barre class could potentially help. If you’re just starting out, you can also benefit from gaining strength, flexibility and confidence.

While an overwhelming number of participants in barre are women, this is a gender-neutral workout. Banish any notions of being a lightweight workout: Barre moves become harder than they initially look!

“I find that they make a woman feel very feminine as well as better in their physique,” says Suzanne, who’s seen women make amazing changes in both body and mind after regular taking barre classes.

1. Improves mind and body concentration

Because of all the small, isometric moves (meaning the joint angle or the muscle length do not change during the contraction) associated with a barre class, increased muscle movement awareness becomes imperative. Establishing that neuromuscular (mind and body communicating together) connection helps activate underused muscles outside of class and complement strength-demanding daily tasks.

One set of muscles that tends to get underutilized are the glutes, less politely called your butt. We don’t use our glutes enough. Even people who work out and then sit at a desk all day don’t use them enough.

By activating your glutes you can significantly reduce your risk for injury and even alleviate back pain.

2. Strengthens your core

Typically when people think of their core, they immediately think about their abs. Your core is so much more than that: It’s complex group of muscles that act to keep you physically stable.

When you think of the core that way, sit-ups and crunches are probably not the best way to work your core.

No matter what specific group of muscles you focus on in a barre class, you constantly engage your core, which subsequently helps maintain good posture (essential for eliminating low back pain).

3. Develops a balanced physique and better posture

So many fitness activities and sports can develop certain muscular imbalances, leading to poor posture and either pain or injury. For example, many who lift weights or do certain fitness classes overtrain the front parts of their bodies, including the front deltoids, chest, upper abs and quadriceps.

“Meanwhile, they neglect their glutes, hamstrings, spinal erectors, lats and rhomboids,” explains Suzanne, who says a good barre class helps correct those imbalances by working the entire body, including operating as a great quad exercise, leg workout as well as an inner thigh workout.

4. Improves flexibility

Most of us don’t make enough time to work on flexibility. Increasing or maintaining flexibility as you age becomes crucial.

Without flexibility, seemingly innocuous things like picking up something off the floor or even turning over in bed can result in an injury. Stay younger by staying bendy with hamstring stretches and barre workout moves.

5. It’s low-impact

Because low-impact exercises, like walking to lose weight, tend to be easier on your body, they become ideal for beginners and people with arthritis, osteoporosis, or joint and connective tissue injuries.

6. It’s a great way to cross-train

Cross-training simply means incorporating other types of workouts into your existing routine. If you are a runner, it is important for you to cross-train so you strengthen other muscles that aren’t used while running. Cross-training is also a great way to give common running injuries a chance to recover.

Making a trip to a barre class can be a great way to focus on other muscle groups while reducing stress on your joints from constantly pounding the pavement.

Home Barre Workout Routine

Doing a barre workout at home typically involves using a fixed horizontal bar or a sturdy chair for support while performing a series of small, isometric movements. Here’s a step-by-step guide on how to do a barre workout:

1. Warm up: Begin with a few minutes of light cardio activity, such as jogging in place or jumping jacks, to warm up your muscles and increase your heart rate.
2. Set up the barre: Find a sturdy horizontal bar, or use the back of a sturdy chair positioned at waist height. Make sure it’s secure and stable.
3. Alignment: Stand facing the barre with your feet hip-width apart. Engage your core, roll your shoulders back, and keep your spine tall and straight throughout the workout.
4. Plie squats: Start with a basic plie squat. Lower yourself into a squat position, keeping your knees in line with your toes, and then rise back up. Repeat for a set of 10–15 reps.
5. Leg lifts: Holding on to the barre for support, lift one leg to the side and then lower it back down. Repeat on the other leg. Aim for 10–15 reps on each leg.
6. Glute work: Move to the barre, and place one hand on it for support. Lift one leg behind you, keeping it straight, and squeeze your glute muscles. Lower the leg back down, and repeat for 10–15 reps on each leg.
7. Arm exercises: Stand facing the barre, and hold on to it with both hands. Perform small, controlled arm movements, such as bicep curls, tricep extensions or shoulder presses. Use light weights or resistance bands if desired. Do 10–15 reps of each exercise.
8. Core work: Move to a mat, or clear space on the floor. Lie down on your back, engage your core, and perform exercises like crunches, bicycle kicks or planks to target your abdominal muscles. Aim for 10–15 reps of each exercise.
9. Stretching: After completing the main exercises, take a few minutes to stretch your muscles. Focus on stretching your legs, hips, arms and back. Hold each stretch for 20–30 seconds.
10. Cool down: Finish your workout with a few minutes of gentle walking or light stretching to gradually bring your heart rate down.

Remember, it’s important to listen to your body and modify any exercises as needed. If you’re new to barre workouts, consider taking a class or watching online tutorials to ensure you’re performing the exercises correctly and safely.

Considerations

While I advocate anything that gets people moving and becoming more health-minded, these considerations will help you benefit from barre without injuries and other problems. Check out these caveats if barre will challenge or bore you, and then perhaps choose a more challenging barre class.

1. How Much of a Cardio Workout?

For heart health, standard barre probably won’t provide enough of a challenge. If losing weight and getting into “skinny jeans” is your primary objective, barre alone may not be the answer. While barre involves some cardio, you probably won’t burn enough calories to burn much fat.

At the same time, an hour of steady-state cardio isn’t your answer either. To get that lean, toned look, you’ll want to do burst training.

Burst training (aka interval training) combines short, high-intensity bursts of exercise with slow recovery phases, repeated during one exercise session. Burst training is done at 85 percent to 100 percent maximum heart rate rather than 50 percent to 70 percent in moderate endurance activity. You’re not going to meet that in a barre class.

That being said, Suzanne’s BarreAmped classes are a different story, with strong elements of cardio (such as on her BarreAmped Cardio Fat Burn DVD) and bigger range of motions.

“I believe in confusing the muscles all the time for maximum benefit,” she says.

2. Will I Develop Much Muscle?

With the exception of using five-pound weights, barre workouts incorporate no progressive overload, which means making your muscles do more work over time. Without continually challenging your muscles, you will stop making progress.

If you are just starting your fitness journey, any type of exercise will provide benefits, but eventually you will stop noticing changes. As you adapt, your body becomes very efficient with your workout. That’s why a marathon runner will have a lower heart rate than the average runner.

Becoming stronger and fitter demands challenging yourself. Once something becomes too easy, it’s time to increase the challenge.  

Again, certain barre classes may challenge your muscles more. In Suzanne’s classes, there are mostly bodyweight moves, but “we also try to get them out of the one-pound or two-pound habit and to four and five-pounders,” she comments.

3. Will I Get a Dancer’s Physique?

Some practitioners claim barre will lengthen and tone your muscles without adding bulk or that it will tone your problem areas and give you a dancer’s physique. That’s may be stretching it (pun intended) just a bit.  

Because your muscles have an origin and an insertion, which are fixed and attached to bone, you can’t “lengthen” your muscles. Short of surgery, changing those fixed points becomes impossible.

“It can provide a great look. Does that mean a more striated, cut look? No. Most women simply want to be more feminine,” explains Suzanne, who also mentions that you can stretch and feel a stretch, but that won’t make muscles longer.

“But I’ve seen amazing results among women who hate to exercise and lift. While barre is hard, it’s doable and addictive. They’re in a different place mentally when they leave,” says Suzanne. “It’s sure not a fad, for it’s been around for 45 years. And it’s been changing bodies for years.”

For Suzanne personally, she always loved the weight room but fell in love with barre.

“It improved my posture, I felt better and there’s special about camaraderie that develops in the classes.”

Conclusion

Determining whether barre fitness becomes the most appropriate workout depends on your goals. If that involves losing weight, developing a balanced physique and increasing lean muscle, a barre class once a week or more could complement your wellness program, especially if you enjoy it.

The post Barre Workout: Can It Give You a Dancer’s Physique? appeared first on Dr. Axe.

One of the best types of exercise routines is the interval cardio workout. Instead of steady state cardio (basically, staying at the same moderate intensity level for a length of time), some form of high-intensity interval training (HIIT workouts that consist of “bursts” of high-intensity exercise followed by brief rests) is more highly recommended by fitness experts.

What’s awesome about this technique? It can pertain to any cardio exercise! So that means your local run, bike ride, your rowing machine, those steps at the stadium, etc. Interval cardio workouts get your heart rate up, helping you to shed calories, boost your metabolism and deliver loads of energy.

Interval cardio workouts can the best accompaniment for a resistance-training program — so you not only shed fat, but also preserve your hard-won lean muscle.

What Is Cardio?

A cardio workout is defined as any exercise that raises your heart rate. Your heart is a muscle so when it is worked on a regular basis, it makes it stronger, just like any other muscle in your body.

When the heart is stronger, that means that your cardiovascular system is stronger because more capillaries are delivering more oxygen to the cells in your muscles. This is what kicks up that metabolism by enabling the cells to burn more fat during exercise and throughout the rest of day. Ultimately, it will make your body more efficient in your day-to-day living.

The American College of Sports Medicine (ACSM), the largest sports medicine and exercise science organization in the world, recommend for most adults to engage in “moderate intensity aerobic physical activity” at least 30 minutes of exercise on five days per week.

In order to benefit from cardio workouts, it’s important to keep the heart rate to at least 50 percent of its maximum level. Cardio exercise uses large muscle movement. You may want to find out what your target heart rate is and wear a heart rate monitor, such as with a trendy fitness tracker, to keep an eye on it.

Benefits of Cardio Workouts

There are so many benefits of exercise and regular physical activity — while it may seem like such a challenge, once you begin a steady program, even if small, it will become easier over time. There are numerous physical and mental health benefits in both men and women. It is well known that life is typically prolonged when regularly engaging in physical activity.

1. Weight Loss

It is no secret that exercise can help with weight loss. Combined with a great diet of lots of fruits and vegetables, cardio workouts can provide weight loss results quickly. Cardio, especially on the intense variety, can burn a lot of calories and help you lose weight fast. But make sure you add in some resistance training to retain and maybe even increase your lean muscle.

The key here is to be consistent. You want to determine a long-term plan that will help you reach your weight loss goals in the most healthy way. Any exercise is going to benefit, but through a good plan, you will be amazed at how quickly your body adapts to the challenges and how quickly the pounds drop.

2. Reduces the Risk of Heart Disease and Lower Blood Pressure

Your heart is a muscle and needs to be worked just like your other muscles. Cardio workouts can provide the much needed health to your heart, reducing the risk of coronary heart disease while strengthening your lung capacity. Cardio workouts help the heart to work more efficiently, positively affecting overall health.

The American Heart Association reports that exercise can reduce “bad” cholesterol levels in the blood, known as LDL, as well as total cholesterol, and can raise the “good” cholesterol, known as HDL. Most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity, such as brisk walking. Additional benefits occur with more physical activity, but any amount of physical activity is good for you and will help you maintain a healthy heart.

3. Increased Bone Density

When our muscles are strong, it provides support to our bones and therefore, helps to increase bone density. Cardio workouts are great weight-bearing exercises that can help increase your bone density and can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong, but if you have broken a bone due to osteoporosis or suffer from osteoporosis, you may need to avoid high-impact exercises. Some examples of high-impact weight-bearing cardio exercises are dancing, high-impact aerobics, hiking, jogging/running, jumping rope, stair climbing and tennis. Low-impact cardio exercises can include elliptical training machines, low-impact aerobics, using stair-step machines, and fast walking on a treadmill or outside.

4. Reduces Stress and Depression, and Boosts Self-Esteem

Exercise decreases our stress levels by releasing endorphins, which are chemicals in the brain that act as natural painkillers. Exercise also helps to provide better sleep, which decreases stress levels and provides more energy.

Scientists have even found that regular participation in cardio workouts has been shown to decrease overall levels of tension, elevate and stabilize mood, and improve self-esteem.

5. Increased Energy Levels for a More Active Lifestyle

While some may think that by exercising they are losing energy, it actually works the other way. As you become more consistent in your exercise routine, you gain more energy!

Cardio exercise gets your heart pumping, which is one of the key ways it helps boost energy levels. As your body and heart adapts to the cardio exercise, it grows stronger by creating more energy through the mitochondria in your body. These mitochondria are located in your cells and help produce energy by using more oxygen — thereby producing large amounts of ATP (adenosine triphosphate). ATP is a biochemical way to store energy from food molecules. The more oxygen you burn, the more energy you create!

6. Reduce Effects of Diabetes

In diabetic patients, regular physical activity affects the body’s ability to use insulin to control glucose levels in the blood — thus working as a natural treatment for diabetes. It is through a consistent exercise that, when combined with other lifestyle modifications such as proper nutrition, eliminating smoking, etc, it can provide dramatic results  and health benefits. (9)

In one study, researchers enrolled people with type 2 diabetes into three exercise groups and a control group. Exercisers did either aerobic conditioning, resistance training or a combination of the two for nine months. People in all the exercise groups improved their waist circumference, body fat percentage, and hemoglobin A1c levels, regardless of changes in fitness capacity.

Types of Cardio Workouts

There are many types of cardio workouts that you can explore to determine what is right for you. First, check with your healthcare professional first, especially if you have an existing health condition. You will want to determine where you are with your fitness level.

For someone who has been sedentary, starting with walking to lose weight may be best. With consistent effort, you will gain more fitness and be able to do more over time!

If you are already somewhat active, you can consider other cardio workouts like running, bike riding/cycling, swimming, jump roping, rowing and aerobic workouts such as HIIT — we encourage that you apply the interval cardio training concept to all of these cardio choices.

With all of these cardio workouts, there are different levels. Don’t get discouraged if at first you feel like you cannot complete a workout. Start with realistic goals that you know you can accomplish.

If it is too easy, you need to increase the intensity a bit as well as the duration. If it is too hard, back off a bit and re-establish your goals to something slightly harder than what feels easy.

How do you know if it is too easy? If your heart rate is not increasing, or you can carry on a full conversation without being breathless, it is likely too easy. If you cannot talk at all, it is probably too hard.

Pay attention to your body and make sure to drink plenty of water to stay well hydrated in order to avoid common running injuries. Here is a great list of types of cardio workouts that you can choose from. Mix it up and have fun!

Brisk Walking

Brisk walking is just what it says. You simply want to walk more aggressively than a stroll in order to get your heart rate up. It may seem strange to consider walking as a cardio workout, but if done correctly, it can provide powerful health benefits.

Did you know that there are professional fast walkers and competitions? Something else you need to consider is importance of having the right shoe, typically a good running shoe, and can be found at your local running store. Fast walking is great because of the low impact; however, remember that we are not talking about a casual stroll. The key is to get your heart rate up. In order to do that, you will need to pick up the pace and tackle hills when you can.

Cycling

Cycling can be done on a stationary bike at the gym or at home as well as on a bike in the great outdoors. You may want to take a spin class at your gym.

It is important to consider the type of cardio workout you plan to do in advance so that you accomplish that goal. Cycling classes are great because the workout has already been planned for you, and many of us perform better within a community. It is fun, too! See the great cycling workout for you below.

Elliptical

The elliptical trainer is a great way to get a low-impact cardio workout. You can find them at most every gym. The movement is similar to running, yet you are not getting the same high impact of pounding the pavement that you do when running.

Like cycling and any other workout, you will want to plan your cardio workout in advance because otherwise, you may not perform your best. When you have a plan, you are more likely to stick to that plan, even as the workout gets tougher and you feel fatigue.

Running

One of the best cardio workouts is running. You can enjoy the outdoors and get to know an area when you travel by taking a run. Of course, the treadmill is another way to get in a great run. There’s many great running tips for beginners, such as when using the treadmill, remember to set the incline at a 1 percent grade to better mimic outdoor running terrain.

Running has picked up in popularity over the past few years. While it may not be for everyone, many people who never thought they would run in their lives are now training for their first 5k or marathon.

Like all cardio workouts, there are numerous levels for runners. Some choose to have an easy jog while others choose to introduce intervals into their workout. One great running cardio workout? Running hill intervals. The legendary NFL running back Walter Payton, who amazingly had 12 injury-free seasons, famously did hill workouts in the summer.

Regardless, running can be a great way to benefit from a cardio workout, and you can do it most anywhere! (You can also work in some plyometric exercises in your workout.)

Stair Machine (Stair Master or Step Mill)

The stair machine is found at most gyms and can be one tough cardio workout! Though low impact, you can accomplish a lot in a short period of time, depending on the intensity that you set on the machine. Start slow and increase the speed or intensity gradually to a level that is slightly above easy. Add more as you can, but be careful on this machine.

Start with 10 minutes and adding on a minute or two each time you go back to the gym while slowly increasing the intensity. You will want to make sure you have good posture, too. Hold on to the bars and maintain focus to help avoid tripping; however, for a more advanced cardio workout, put your hands at the back of your head. You will notice a difference in your heart rate!

Swimming

Swimming workouts is an amazing cardio exercise that has very little joint impact on the body. When you first start swimming, it is going to seem extremely difficult because it requires rhythmic breathing in addition to good strokes.

There are numerous swimming strokes that you can do, from the breaststroke to freestyle. Regardless, it is a wonderful way to gain fitness through a cardio workout. Once you have a feel for it, you can step into a masters swim class at your local gym.

Rowing

Rowing is another great cardio workout, but has the added benefit of upper body work and some core work. Most gyms have rowing machines, also known as ergometers, and can be a great way to add some variety into your cardio workouts. It is fun, too, since it mimics that of actual rowing, all while working numerous large muscle groups! If you are not sure how to use the machine, just ask a fitness trainer to demonstrate it for you.

HIIT, Burstfit and Bootcamp

HIIT and bootcamp-style workouts are both amazing for your cardio fitness, as well as strength training, and can be done almost anywhere using your own bodyweight. Burpees and jumping jacks are two great bodyweight exercises often used in HIIT workouts.

They are typically a set of low- to high-impact exercises done in a set time period; for example, 45 seconds of exercise with a short rest of 15 seconds. You can accomplish an amazing amount of fitness through these workouts because not only are you increasing your fitness through the cardio by getting your heart rate up, you are also getting a full-body strength workout.

Common Cardio Workout Questions

How Should I Feel When Doing Cardio Workouts?

Workouts should cause moderate sweating and an increased heart rate. Unless you are a trained athlete, if you can’t finish a sentence while doing your workout, you may be going at it too hard. But on the other hand, if you are having no trouble talking, you may be taking it too easy.

How Often Should I Do Cardio Workouts?

If you really want results, you need a minimum of 20 minutes of continued elevated heart rate at least three times per week. In fact, the ACSM recommends 30 minutes of moderate-intensity physical activity most days of the week so if you can do more than three days, that would be great! But start off with three days and slowly increase the intensity, duration and frequency.

To get more specific, the ACSM suggests vigorous-intensity cardiorespiratory exercise training for at least 20 minutes per day five times per week or a combination of moderate- and vigorous-intensity exercise to achieve that minimum goal.

Exercise recommendations can be met through various combinations, such as 30–60 minutes of moderate-intensity exercise five days per week or 20–60 minutes of vigorous-intensity exercise three days per week. Another option could be one longer continuous session and multiple shorter sessions of at least 10 minutes.

As you can see, there are numerous ways to make sure you are getting your cardio workouts into your lifestyle. It’s important to begin with shorter, more moderate workouts, with a gradual progression of exercise time, frequency and intensity to help you stick to it and to ensure the least injury risk.

Even if you are not able to perform these suggested time frames, you can still benefit from some activity, and, over time will get stronger.

Interval Indoor Cycling Cardio Workout

Duration: 60 minutes

Equipment: Stationary gym bike, towel, bottle of water, timer (most bikes have a built in timer), music of choice with earbuds

Setting up your bike:

You will want to make sure your bike is set up properly. Usually the saddle (the seat of the bike) will be at about hip level. You also want to adjust it horizontally so that your knee is over the pedal. Get on the bike to check, placing your feet on the pedals to extend one leg downward. You want to make sure there is a slight bend in the knee.

Once you feel comfortable, step off of the bike to adjust the handlebars. Most are comfortable with the handlebars at the same height as the saddle. Try it and adjust as needed. You will also want to position the handlebars either close to you or farther away. Base this on having a slight bend in the elbows. You want to be relaxed while on the bike. Overextending will cause stress and discomfort.

Lastly, make sure to adjust the straps securely on your feet. Another great option is to purchase indoor cycling shoes. If you find you are enjoying indoor cycling, it can be a great investment and really benefit your workout.

Warm Up: 10 minutes

Ride easy for 10 minutes to get the heart pumping and legs moving. Take this time to explore the tension settings on the bike. Some bikes will show you what gear you are using. Think of it as easy, medium and heavy. For this workout, you will use the medium gear for the intervals and the easy gear for your active recovery or “easy” period.

Remember, that if you can carry on a full conversation, you may not have the settings correct or may not be spinning fast enough. Start slow and work harder as you feel more comfortable.

Once you are warmed up, let’s start with the first interval!

Interval Set One: Ride a little harder (moderate pace: on a scale of 1–10, this would be a 5) for 15 seconds with 15 seconds easy. Do this 10 times.

Take 2 minutes easy.

Interval Set Two: Ride a little harder than before, just above moderate (on a scale of 1–10, this would be a 6),  for 30 seconds with 15 seconds easy. Do this 10 times.

Take 2 minutes easy.

Interval Set Three: Ride a little harder than before at a harder effort, (on a scale of 1–10, this would be a 7),  for 45 seconds with 15 seconds easy. Do this 10 times.

Take 2 minutes easy.

Interval Set Five: Ride at a level 10, for 2 minutes with 30 seconds easy between each. Do this 3 times.

Ride the rest of the workout easy, cooling down and slowing the heart rate.

Take 5 minutes to stretch.

The post Best Types of Cardio Workouts appeared first on Dr. Axe.

The quadriceps are considered to collectively be one of the most powerful muscles groups in the whole body. The primary role of the “quad” muscles is to bend and straighten (extend) the knees — exactly why quadriceps strength and flexibility is important for numerous movements and activities, such as walking (including brisk walking for exercise), squatting, jumping, climbing, cycling and running.

In fact, nearly every sport or movement involving the lower body, including knee strengthening exercises, relies at least partially on the health of your quads. Because of their significance, quad injuries can put you off your feet for days or even weeks.

Contusion of the quads as well as running injuries are two of the most common reasons someone might develop quad pain. Quadriceps contusions are common in younger people who play sports that involve a lot of fast movements, squatting and sometimes collisions or direct contact, such as in football and hockey. Meanwhile, older adults can experience loss of quad strength due to factors like poor posture or knee pain.

Below you’ll find recommendations for how to effectively strengthen and stretch your quads, most of which also add stability and lean muscle to other key parts of the legs as well.

What Are the Quads?

The quad muscles (quadriceps) are a group of four muscles located on the front and partially the side of the thighs. The four muscles of the quad region include the: vastus medialis, vastus intermedius, vastus lateralis (one of the longest muscles in the body) and rectus femoris (one of the biggest and usually strongest muscles).

If you were to look at an image of yourself standing straight upward, your quads would be located from about your knees up, connecting to the tibia bones in your shins/lower legs and to the femur bones in your thighs.

The word quad means four, while ‘ceps’ refers to divisions or ‘heads’ of the muscle.

Benefits of Strong Quads

Some of the key benefits and roles that the quad muscles have include:

1. Allowing the knees to extend/straighten: The knees’ stability depends on the strength of the surrounding ligaments and muscles. Quads help with knee extension, while other complimentary muscles in the upper legs help with opposing motions, such as bending. There are also certain joints and ligaments in the legs surrounding the knees that prevent too much rotation when the leg straightens, protecting from injury.
2. Absorbing shock when you land on your feet: The quads are needed to stabilize the knees (patella) and keep it tracking in a straight line after impact.
3. Taking pressure off of the knees, which are susceptible to injury, wear-and-tear and effects of osteoarthritis or aging
4. Helping with “lift off”, or the ability to jump and push-away from the ground.
5. Playing a role in hip flexion and stabilization of the pelvis.
6. Helping with balance and coordination.
7. Giving you the ability to change direction quickly, such as when playing sports.

Best Quad Exercises for A Workout

Start your quadriceps workout with brief dynamic stretching for about 3–5 minutes. You can incorporate at least several of the quad exercises described above into a full-body strength-training routine that you perform about 2–3 times per week. A good example of a quad workout would be performing squats, lunges and step-ups within the same workout.

It’s important to accompany any “quad workout” with some hamstring exercises so you don’t develop any strength imbalance. Leg curls and stiff-legged deadlifts are two excellent hamstring exercises. (You can also try our inner thigh workout, overall leg workouts and butt workouts that use certain quad exercises.)

Give yourself a full 1–2 days of rest between tough leg workouts in order to allow time for the muscles to repair themselves and grow back stronger. And of course, as mentioned above, be sure to also strengthen your core (including your back) and other muscle groups in the legs at least 1–2 times per week in order to avoid “dominance” of any particular body part.

For best results, perform about 8–12 reps of each exercise, completing about 2 to 3 sets in total. Work on keeping proper form, rather than aiming to perform a higher number of reps. And keep in mind that as you add more weight or resistance to exercises, you’ll be doing lower reps but still gaining strength. Always remember to stretch afterward, holding for about 15–30 seconds in each stretch.

To recap:

• Dynamic stretching for 3–5 minutes
• Choose 2–3 of the exercises below
• Accompany your “quad work” with 1–2 hamstrings exercises
• Perform 2–3 times per week
• Do 8–12 reps and 2–3 sets of each exercise
• For cardio, choose one of the quad-friendly cardio options below
• Do 2–3 of the quad stretches afterward

Quad Exercises

Squats (All Versions)

Squats are a great exercise for strengthening the knees, core and almost the whole leg. There are tons of different ways to perform squats, including: loaded or unloaded squats (also called weighted squats which include barbell front or back squats, squats using dumbbells, etc.), squats with your arms overhead, modified versions using a chair or wall for support behind you, holding yoga moves like “chair pose” and many more. You also use a kettlebell with doing squats.

Stand with your feet hip-distance apart, keeping your knees parallel (be sure they don’t cave in) and your pelvis slightly tucked. Placing all weight into the heels, squat down as if you are going to sit in a chair behind you, sticking your butt way back. Keep your upper body as upright as possible with your back straight. Work on getting the thighs close to parallel with the ground.

Lunges

Stand with feet hip-width apart, leaving plenty of room in front of you to move forward. Step forward with your right foot and lunge down. Try to make sure that your knee does not extend beyond your ankle and keep your weight in your heel to maximize the benefits to the working muscles. Then push off with your heel back to starting position. Repeat on the other side.

Make sure to keep your upper body erect with good posture. To add resistance, you can also hold dumbbells in your hands, lift your hands overhead, or change things up with twisting and back-stepping lunges.

Leg Presses

If you have access to a gym, leg presses are a good option. Leg presses use a weight machine to add resistance while you “press away” with the legs. Start by holding the weighted platform in place with your feet (your torso and the legs should make a perfect 90-degree angle) with your legs bent. Press until your legs are fully extended in front of you, being sure not to lock your knees. Return to starting position and repeat.

Burpees

The burpee exercise, also known as a squat thrust, is a full body exercise that incorporates four steps. Start in a standing position, come into a squat position with your hands on the ground, kick your feet back placing your body into a plank position while keeping your arms extended. Jump your feet back into the squat position, then jump up from the squat position to reach overhead. Repeat.

Step-Ups or Box Jumps

This is a great plyometric exercise for the quads. Make sure that whatever you step on (such as a plyo box), it is going to be able to hold your weight and remain sturdy. Start standing with your feet hip-distance apart. With your right foot, step up onto the bench or step and follow with the left foot so they meet. Step back down with the right foot to your starting position. Alternate your feet so the next one will start with the left foot, and so forth.

Quad-Related Cardio

Sprints and HIIT Workouts

High-intensity interval training (HIIT) workouts, which can include sprints and other “explosive” movements, work the entire legs while also providing cardiovascular benefits. You can perform a HIIT workout on a treadmill, elliptical, outside on a track or field, or even while doing resistance training. The goal is to get your heart rate up to about 80 percent or more of your max for a short period of time, followed by a brief rest period. You repeat this cycle 5–10 times in order to build muscle fast.

Backward Walking (Such As On A Treadmill)

Either walking backward flat on the ground or using a treadmill specifically targets the quads. To add strength and potentially some muscle mass to both the quads and glutes, try to do both types of treadmill exercises.

Cycling

Cycling is low impact and one of the best ways to strengthen the quads, especially if you practice interval training and adding in hill climbs.

Quad Stretches

Foam Rolling

Use a foam roller on the ground while you lay down on top of the with your quads on the roller. Rock and forth slowly as you hold spots that are tender for 30–90 seconds. If you’ve recently been injured or feel lots of pain after doing this for several days, check with your doctor to make sure foam rolling is okay.

Standing One-Legged Stretch

Stand up straight and bend one leg back behind you to grab your foot. Pull your foot gently toward your back to stretch the quad, holding for about 15–30 seconds.

Kneeling Lunge Stretch

Kneel down on one knee (you may want a pad underneath if you are on a hard surfaced floor), with the front leg forward at a 90-degree angle. Tuck your pelvis and gently lunge forward. Continue to lean into the stretch slowly ensuring that there is no unusual pain, using your hands on your front knee for support if you’d like. To add a little stretching to the core, raise your arms overhead and lean the hips forward and down another inch or two. Hold the lunge for 30 seconds, completing 3 repetitions on each side.

Common Quad Injuries

Why might someone have weak quads or suffer from an injury that damages the quad muscles? Reasons include:

• Overusing the quadriceps, especially when skipping stretching following tough workouts. This can result from too much running, due to intense sports training, dancing, starting new activities too aggressively, etc.
• Many runners develop quad pains, heaviness in the legs, setbacks in terms of their running abilities, and cramping during runs due to factors like muscle overuse and dehydration, which causes small but sometimes serious injury to the muscle tissues. These common running injuries can become even more severe when running in high heat or for extended periods of time.
• Overworking other parts of the legs but neglecting exercises that target the quads. This leads to weakness and muscular compensations that can result in injury.
• Having weak ankles, calves or knees, which can contribute to poor form when lifting weights or exercising, rolling the ankles and buckling the knees.

Side effects of these quadricep injuries can include:

• Knee injuries or knee pains: Inflammation, overuse, loss of cartilage and arthritis often affect the knees and cause pain for various reasons. Some knee injuries are due to dislocations, torn cartilage and lateral displacement of the knee bone due to weakness in muscles surrounding the knees.
• Patellofemoral joint syndrome: This is one type of knee pain that usually results from weak quads and affects the front or back of the knee cap (where the patella comes into contact with the femur). Pain is usually worse when exercising, squatting down, climbing stairs and going down stairs.
• Poor posture and form when exercising: If the glutes (the large muscles behind the legs) can become very strong due to performing high reps of exercises like weighted squats for example, but without incorporating other movements that target the quads, such as lunges, distribution of strength in the legs can be thrown off.
• Rolling, twisting or spraining the ankles.
• Contusions: A contusion occurs when one or more of the quadriceps muscles are hit directly with enough force to cause damage, such as during sports. This usually leads to sharp pain, swelling, reduced range of motion, soreness and tightness.

Precautions

What should you do if you develop signs of one of the above quad injuries?

Experts suggest being patient and taking some time off to rest, as a quad injury can take several weeks or even 1–2 months to properly recover. Another option is to try slowing down when running or running downhill, which for some can help reduce quad pain once the legs adapt to the eccentric overload.

Those with quadriceps injuries should also avoid other types of activities that cause any pain, including resistance exercises or sports that add pressure and lots of weight to the legs.

However, performing strength training for the upper body or back, along with stretching and swimming should not cause pain and can be sustained. Additionally, be sure you are staying well-hydrated and getting plenty of nutrients and rest/sleep to allow for tissue repair. Ease back into exercise when the legs feel lighter, no longer painful and your flexibility is improved.

Remember that while it’s important to have strong quadriceps for overall lower stability, it’s equally crucial to work on strengthening other muscle groups in the legs as well — especially the hamstrings, hips and glutes and even ankles.

If the quads become dominant over other parts of the legs, what occurs is called “knee dominance” by fitness experts. Knee dominance results in poor form due to a tendency for the knees to drive excessively forward when you’re squatting, lunging or jumping. Of course, the opposite can also occur if the leg muscles are not equally developed.

Final Thoughts

• The four quadriceps muscles are some of the most powerful muscles groups in the whole body, responsible for extending the knees and helping with running, climbing, cycling, squatting and pushing off the floor.
• Reasons for quad injuries can include muscle weakness, overuse, dehydration, failing to stretch the legs, heat exhaustion, and muscular compensations due to poor posture/form.
• Stretching and strengthening the quadriceps can help protect you from problems like knee pain, practicing workouts with poor form, and experiencing running injuries.

The post Best Quad Exercises & Recommended Workout appeared first on Dr. Axe.

Let’s take a moment to reminisce. Think back to the time when you were eight years old and playing outside with your friends. Maybe you’re thinking of the time you and your friends spent hours jumping rope or playing leap frog. Maybe you’re recalling the time when you spent a whole day at the pool performing a perfect 10 dive into the community pool.

As kids, no one needed to tell us that jumping was a part of play, or that it was chockfull of exercise benefits. We did it because it was natural. And this natural ability of our bodies to jump, something that we learned as early as age 2, a very important training tool for increasing explosiveness, power, agility and speed during athletic performance.

In the 1980s, when the term plyometrics was brought the to the U.S., we saw the emergence of the act of jumping as a training tool to improve athletic performance in a variety of ways. Plyometric exercises and their application became more mainstream and expanded beyond specialized sports like long-distance running and long jump and into popular group fitness classes like bootcamps and CrossFit™.

What Are Plyometrics?

Plyometrics is a term coined by former U.S. Olympic long-distance runner, Fred Wilt and Michael Yessis, a biochemist, sports trainer and academic in 1975. While Wilt was warming up, he noticed that the Russians included different jumps into their warm-ups prior to competing. This was in stark contrast to the Americans, who warmed up with static stretching. Wilt theorized that one of the reasons the Soviets were so competitive was because of the plyometric exercises they had practiced and perfected.

Over the next few years, Wilt and Yessis would continue their work in the sport of track and field and more specifically, running. And with the help of Yuri Verkhoshansky, a fellow biochemist and sports trainer out of the Soviet Union, the pair eventually brought this information to the masses in 1984 with their first book, “Soviet Theory, Technique and Training for Running and Hurdling.” But why did Wilt and Yessis seek out Verkhoshanksy? Because of his work with the depth jump, also know as the shock method.

The depth jump is a tested plyometric exercise, which starts an athlete on a box of a chosen height. They jump off the box, quickly rebound and jump as high as possible. In Verkhoshanksy’s 1968 work in which he describes the shock method, he concluded that, “the height of the vertical jump was highest when the athlete performed it immediately after landing from a drop height of 50 cm (20 inches).” It would take 16 years before Verkhoshanksy’s connected the dots between the depth jump and athletic performance.

In 1986, he conducted a 12-week study in which he tested whether the shock method would increase explosive strength in volleyball players. He concluded that not only was explosive strength significantly improved over the course of the study but that maximal strength in isometric movements was improved as well. And so began the use of plyometrics in athletic training.

Why Are Plyometric Exercises So Important?

Why should we care about creating plyometrics workouts? It lies in the mechanics of the vertical jump.

The mechanics of the vertical jump, as stated by a 1998 study lead by Brian R. Umberger of the Department of Orthopedics at the University of Rochester Medical Center, lies in the structure of the two joint muscle. The idea is that muscles that span two joints — i.e. the quads, hamstrings and calves — transfer their energy during a vertical jump to create a highly coordinated sequence of muscle actions to produce this specific movement. 

Because of this, the vertical jump can be a useful indicator of lower limb power, muscle recruitment and coordination for many athletes. Not only is it a great test for athletes, but it is also a great training tool to develop that explosive power and athletic coordination. And it’s for these reasons that plyometric training is so important not only for elite-level athletes but for the general population as well.

Who Should Do Plyos?

Because plyometric training requires a tremendous amount of muscle coordination, balance and stability, plyometric workouts should be geared towards those individuals with a solid fitness base or seasoned athletes looking build more explosiveness and power.

What if you don’t fall into either of those categories? Then, start by building your overall posture, lower body stability and balance through methods like yoga or barre.

Barre Method was developed by a German dancer while rehabbing a back injury. This method focuses on increasing muscle activation and awareness during smaller isolated movements. Barre Method or similar modalities like yoga or Pilates, combined with plyometric exercises for beginners is a great place to start building confidence and familiarity of plyometric exercises.

As you progress, you can begin to incorporate more plyometric training into your weekly fitness routine.

Benefits 

We know that football players, Olympic Track and Field athletes and baseball players use this type of training regularly to improve their athletic performance. But what are plyometric exercises good for? Learn how they can help the everyday athlete improve their overall health and well-being.

1. Increased Agility

Plyometric training recruits the major muscles of the legs in a specific sequence. This sequence generates explosiveness, lower limb power and increases overall agility. 

This is important because agility is functional. Have you ever tripped on a curb or on your shoelace? Agility is the difference between just tripping and falling on your face. The Merriam-Webster dictionary defines agility as “a state of being agile; marked by ready ability to move with quick easy grace.” And one of the best ways to improve your dexterity is through plyometrics.

2. It’s a Great Way to Mix Up Your Training

Do you ever feel like you’re in a training rut? Do you feel like you’ve plateaued and aren’t seeing the same improvements in your strength and stamina as when you started?

The body will adapt to the stress and stimulus you introduce to it. This principle is called the Specific Adaptation to Imposed Demands or SAID. If you don’t continue to challenge your body in new ways, your performance will become static and unchanging. Introducing new movements and greater challenges keeps your mind engaged and your body agile.

3. Improves Your Cardiovascular Fitness

Yes, plyometric training is considered a cardio workout, plus it’s a great way to improve your cardiovascular fitness because of the recruitment of the major muscle groups during each exercise. This along with varying the intensity and speed of each movement elicits the same response as running or rowing in increasing your heart rate. 

4. Increased Proprioception

Proprioception is a fancy word for your mind understanding where your body is in space in relation to other objects. The mind senses the world around us and tells the body how to respond in an efficient and effective manner. This connection, just like anything else, can be strengthen and trained.

By including plyometrics into your training routine, you teach yourself how to move more efficiently through space by increasing your reaction time, smoothing out your footwork and developing a greater awareness of yourself in space.

Best Plyometric Exercises

This list of plyometric exercises only includes some of the most common exercises you’ll see in general fitness programs or classes. Many can also can be considered quad exercises. The overall list is long and all exercises include some form of dynamic movement or jump training.

Whether you are looking for specific plyometric exercises for runners or beginners or new movements to include in your weekly training routine, these 10 plyo exercises are simple, require little equipment and are scalable to any population. Try adding one of these exercises to your next workout and feel the difference!

• Box jumps
• Box squat to box jump
• Squat jumps
• Toe taps
• Jumping push-ups
• Lateral jumps
• Jumping lunges
• Jumping jacks
• Burpees
• Plank jumping jacks

Plyometric Workout

Plyometric exercises can be incorporated into your workouts in a multitude of ways. You can add a single movements as a superset by alternating between a weighted movement like a front squat or weighted lunge and a box jump. Or you can create longer plyometric circuits with 3–5 movements that creates one long workout.

What is a plyometric circuit? This type of workout takes multiple exercises and creates a series of movements to be completed one after the other. Time domains, rep schemes and movements can vary depending on your goals and current fitness level. But the great thing about circuit training is that it allow you to mix up your training, rest between movements and work your entire body or just a group of muscles so you never hit that dreaded plateau. 

Want to give it a try? This circuit is short and sweet and can be done for a single round or for multiple rounds depending on your fitness level and time restrictions. Before you start, make sure you warm-up properly before diving into this plyometric focused workout.

1-3 rounds of:

• 1-minute plank jumping jacks
• 20 seconds rest
• 1-minute push-ups
• 20 seconds rest
• 1-minute squats
• 20 seconds rest
• 1-minute jumping squats
• 20 seconds rest
• 1-minute burpees
• 20 seconds rest
• 1-minute box jumps

Precautions

As with any fitness regime or modality, there are some precautions we want to acknowledge before diving into plyometric training.

1. Focus on precision and technique

Jump training should be graceful, smooth and light on your feet. Focus on landing onto the box or floor during any jumping movement lightly and with precision. Because of the dynamic nature of this movement, learning to land comfortably on your feet in the same position you started will help you prevent injuries and help you capture the benefits of this movement.

So what is a good landing position? You should land with your feet hips distance apart. Your knees should be bent to allow your shoulders to stack vertically over the center of your feet. 

2. Warm-up thoroughly before training begins

Before performing your workout, it is a critical that your muscles, heart and mind are ready to move. Start by moving your whole body either by running, rowing or walking up stairs for up to five minutes. Then, move to dynamic stretches to increase your range of motion and then to muscle activation to make sure your muscles are firing correctly. Warm-ups are a great way to increase your performance and help prevent injuries for all plyometric exercises.

3. Don’t forget to rest!

When you first start to use plyometric boxes or add plyometric exercises to your routine, it’s critical that you not only rest between exercises to allow your body to adapt and prevent over use injuries but that you also take days off from this type of training. In as little as 2 training sessions a week, an athlete can improve their agility and athletic performance.

Final Thoughts

Plyometric training is an incredible way to improve athletic performance and fitness through increased power, agility and speed. This type of training can be a great addition to any fitness program with the proper dose and a focus on form and technique.

The post Plyometric Exercises for Better Fitness & Agility appeared first on Dr. Axe.

While TRX training is popular among elite athletes, models, members of the military and Hollywood A-listers alike, the truth is it’s a great mode of exercise for almost anyone, including people who are just getting started. In other words, no pre-existing six-pack is required to give this training style a try.

So let’s get down to it. What exactly is a TRX suspension trainer? And what’s the best way to incorporate TRX workouts into your fitness routine? Let’s take a look …

What Is TRX?

If you’re bored with dumbbells, exercise bands and burpees, the TRX suspension trainer is a great way to mix things up and challenge your muscles and proprioception in new ways. With TRX exercises, you can change the difficulty and resistance by simply changing your body position. In fact, TRX coined the phrase, “Make your body your machine.”

You can complete an entire whole-body workout using the TRX suspension trainer or you can mix it into your current fitness routine to challenge your stabilizer muscles and balance.

So what is the TRX workout and how does it work? The TRX suspension trainer consists of two adjustable main straps, handles and foot cradles. These straps are connected to a specific anchor, something you can install in your home or even use outside on trees, as long as the anchor is properly attached.

A TRX suspension trainer is a portable, economic piece of exercise equipment that leverages gravity and your own weight to perform hundreds of different bodyweight exercises.

TRX suspension trainer exercises are broken down into specific movement categories. Here they are, along with some common TRX exercises for each movement category:

• Push (TRX Chest Press, Pushups, Triceps Press)
• Pull (TRX Low Row, Biceps Curl, Inverted Row)
• Plank (TRX Plank, Mountain Climbers, Crunches)
• Rotate (TRX Rotational Ward, Power Pull, Oblique Crunch)
• Lunge (TRX Split Squat, Step Back Lunge, Balance Lunge)
• Squat (TRX Hamstring Curl, Squat, Squat Jump)

History of TRX

Stationed in Southeast Asia in 1997 and far away from a gym with weights, Navy SEAL Randy Hetrick created the first version of what would become known as TRX using just a jiu-jitsu belt and parachute webbing.

With refinement, it became the suspension trainer used around the world.

So what does TRX stand for, anyway? Sometimes referred to as total resistance exercises, TRX suspension training develops:

• Strength
• Balance
• Flexibility
• Core stability

“Can you build muscle with a TRX?” That’s a source of some debate, so let’s take a look at the research.

Benefits

1. It’s a great option for older adults

As we age, we naturally start losing muscle mass, a change that leads to more trouble getting around, p0or balance and less strength. When you put that all together, this decreased mobility results in a huge quality of life issue that often leads to less independence and happiness.

But when German researchers at the Institute of Movement and Sport Gerontology put older folks on a modified TRX regimen, promising results emerged. The first, and this is a biggie, is compliance. With so many get-fit-in-30-day gimmicks out there, it can be hard to sell moderation and common sense. But in this small study, 85 percent of participants stuck with the TRX program, including 91 percent who said they were motivated to continue with the program.

Using a TRX program adapted for older adults, participants focused on strengthening the core while working on bodyweight rows, chest presses, tricep presses and squats. According to the study, all participants noted positive effects whereas strength gains were the most.

2. It works

The American Council on Exercise commissioned a study to investigate the benefits of TRX and found benefits after just one 60-minute TRX training session, with steady improvements over an eight-week TRX training program.

The overall purpose of this study was twofold. Researchers initially set out to quantify the acute cardiovascular and metabolic responses to a single session of TRX Suspension Training. Part two involved investigating the effectiveness of an 8-week TRX program in relation to improving the following areas of fitness:

• Cardiorespiratory
• Muscular
• Neuromotor
• Flexibility
• Improving cardiometabolic risk factors

Looking at acute impacts of one 60-minute TRX class, researchers found participants burned an average of almost 400 calories per session.

The results of the eight-week training blocks are promising, too. This time, participants took part in three TRX training sessions a week for eight weeks.

Participants experienced these perks in the form of significantly decreased:

• Waist circumference
• Body-fat percentage
• Resting systolic and diastolic blood pressure
• Resting diastolic blood pressure

Strength gains signified improved muscle strength and endurance. The biggest gains occurred in the following areas, with significant increases in:

• 1 repetition maximum leg press
• 1 repetition maximum bench press
• Curl up and push-up tests

“This is perhaps what struck me most,” says study author Lance Dalleck, PhD, associate professor of exercise and sports science at Western State Colorado University. “These changes in muscular fitness, if they are maintained long-term, have been linked to the prevention of cardiovascular disease, diabetes and mortality.”

Other takeaways from the ACE study:

• Prehypertensive exercisers enjoyed up to a 12-point drop in blood pressure, something Dr. Dalleck called “more dramatic results than are typically seen with traditional aerobic exercise.”
• TRX Suspension Training is 86 percent “clinically beneficial in improving full 30-year cardiovascular disease risk.”

3. It gives your a bump of T without all of the stress.

Low testosterone is an issue plaguing American men and women, driving down libido, energy, muscle mass and more.

However, a small 2011 study suggests suspension training may serve as a way to increase testosterone levels without causing a dramatic spike in the stress hormone cortisol.

A moderate intensity suspension training workout using 30-second intervals followed by 60-second rest periods resulted in a positive anabolic profile lasting at least two hours after the workout.

4. It may activate muscles better than traditional lifting

A 2018 review study published in Sports Biomechanics found that that the instability of strength training activated in suspension training versus traditional lifting results in greater muscle activation in many cases.

This was especially true in TRX suspension for pushups, plank and hamstring curls.

5. It’s a great way to mix up your workouts to keep you interested in working out

In 2014, Spanish researchers looked at healthy men with little resistance training experience. Half of the men undertook a more traditional resistance training approach using weight machines, barbells and free weights. The other half used the TRX suspension trainers and Bosu balls to challenge stability more.

Researchers highlight the key points, mainly, that both training circuits produced similar results. The takeaway? Do what you love — or a mix of both — to keep your workout fresh and something you want to stick to.

6. It’ll improve your water game

In a study looking at female synchronized swimmers who committed to two TRX land trainings per week for six months, researchers found improved strength in most core parameters.

This suggests that using TRX can improve your core strength in the water, too, promoting improved movement and reducing the risk of injury. If you love the pool to enjoy the many benefits of swimming, consider adding gentle, beginner TRX land training to your weekly workouts.

7. It costs less and reduces clutter

Let’s face it. Those big old clunky exercise machines often wind up dusty in the basement or as a convenient place to hang laundry. TRX equipment is more affordable than higher-end, bulky machines and uses way less space.

Plus, the suspension straps travel well, meaning you could even take them with you for a workout in the park, assuming you’re using a reliable anchor.

TRX Workout

1. TRX Low Row

Adjustment: Fully shortened

Position: Stand facing anchor

Start: Pull shoulders down and back, bend elbows, palms facing, hands beside chest, walk feet toward anchor point until there’s a squeeze in the back.

Movement: Lower body down until arms are fully extended, maintain plank.

Return: Pull body toward anchor point by driving elbow back beside body.

2. TRX Power Pull

Adjustment: Mid-length, single handle mode

Position: Stand facing anchor

Start: Hand beside chest, free hand reaches up TRX main strap toward anchor point

Movement: Move in a circular motion, rotating free arm toward the ground while extending working arm.

Return: Drive working elbow straight back while rotating free arm up toward anchor point.

3. TRX Squat

Adjustment: Mid-length

Position: Stand facing anchor

Start: Stack elbows under shoulders, feet hip-width apart.

Movement: Lower hips down and back, weight in heels

Return: Drive through heels, squeeze glutes, lift chest

4. TRX Step Back Lunge

Adjustment: Mid-length

Position: Stand facing anchor

Start: Stack elbows under shoulders, center one leg to anchor point, lift opposite leg to 90 degrees at the knee and hip

Movement: Drive lifted leg back, touch foot to the ground and lower knee

Return: Drive through mid-foot and heel of grounded leg, extend hips, lift chest, eyes forward, return to full standing position, feet parallel

5. TRX Y Fly

Adjustment: Mid-length

Position: Stand facing anchor

Start: Offset foot stance, arms pulled back overhead into a “Y” position, tension on the TRX Suspension Trainer, palms forward

Movement: Lower body, keeping arms straight, return to start position by slowly lowering arms

Return: Return to start position by driving knuckles back

6. TRX Hamstring Curl

Adjustment: Mid calf

Position: Ground facing anchor

Start: Position feet under anchor point (arms at sides pressing into ground)

Movement: Pull toes towards body, drive heels down, pull knees over hips, lift hips to form straight line from knees to shoulders

Return: Lower hips toward ground with control, keep knees over hips, extend legs back toward anchor point, leave slight bend in knees at the end of the movement

TRX Workouts for Older Adults

And although many pro athletes use TRX for intense training, the truth is TRX also offers more gentle strength builders that are perfect for older folks just getting started. Let’s take a look at some options …

Precautions

How do you mount TRX straps? This is important. You do it by using TRX mounting equipment and following the directions to a T. Mounting TRX straps too high can result in the user wildly swinging, increasing the risk of injury for the person on the straps (or those around her).

Another important note: The beauty of TRX is that it offers modifications to properly work beginners and veteran exercisers alike. But hopping into TRX exercises too soon before you’re ready could increase your risk of injury, so look for a certified personal trainer with a bachelor’s or master’s degree in exercise science to keep your best interests in mind.

Final Thoughts

• TRX is a popular suspension training system that focuses on improving one’s strength, balance, flexibility and core stability.
• TRX training creates instability, which can work your core and stabilizer muscles in different ways compared to traditional weight machines, and dumbbell and barbell training.
• Several studies highlight TRX training’s ability to improve core strength, balance, waist circumference, body-fat percentage, blood pressure and more.
• TRX can be a great tool for beginner exercises and older adults, but should be done under supervision of a personal or group fitness training with a bachelor’s or master’s degree in exercise science or a related degree.
• Properly mounting your TRX and not performing TRX exercises beyond your current fitness levels are crucial components of avoiding injury.

The post TRX Workout: Best Exercises for Beginners appeared first on Dr. Axe.

Having a sexy back can give you more confidence this summer, but that annoying bulge just above your hips or where your sports bra lines your back can be frustrating. And this is not only a nag for women — many men feel this frustration, too. If you feel this way, you’re not alone. Lots of people want to know how to get rid of back fat.

Most people have one area of their bodies or another that they want to target for more toning or fat loss, such as arm fat or back fat. However, while you can do some specific exercises to help tone certain muscles, the reality is that you melt away the fat by combining cardio, strength training and a healthy diet.

The body works together as a whole to burn fat, and the great part is that you see results all over! The idea is to help define your muscles while incorporating a smart cardio plan, such as running, elliptical, cycling or swimming, as well as strength training, such as burst training, high-intensity interval training (HIIT workouts) or high-intensity circuit training (HICT). This is how you can get the results you want and keep those results long-term.

If you want to learn how to get rid of back fat, let’s look at the backside specifically. Interestingly, we often forget about the back because it’s not what we can easily see in the mirror every day. But, have you ever noticed how bodybuilders pose while showing you their backs? You see muscles you probably never knew existed! That’s because they have toned, strong backs and cores, which is the key for those wondering how to get rid of back fat.

Strong Core vs. Back Fat

The back is a big component of what we commonly refer to as the core. Your lower back and the outer-middle part of your back, often referred to as your lats (latissimus dorsi) or lateral back muscles, are part of your core muscles. Strong back core muscles support your abdominals, which aid in everything we do from sitting to walking and, of course, exercises and sports-related activities.

Without a strong core, it’s likely you’ll have issues in some other parts of your body. However, working the back can help define those muscles, provide a strong core, and it’s how to get rid of back fat and get that sexy back at the same time.

Another benefit is that it helps you perform posture exercises to have good posture overall. We know that good posture makes you look taller and more confident.

Studies have been conducted regarding the effects of fat distribution and the vertebrae. Researchers found notable differences in the health of the vertebrae based on fat mass index and reduced intervertebral disc height. More fat led to unhealthy vertebrae, which shows that back fat is more than just unsightly — it can also be a detriment to your posture and more.

So for the ultimate sexy back, you need to activate your back muscles. It’s also how to get rid of back fat. Having lean, strong muscles produces a sexy back that’s strong and able to support your day-to-day activities. Below are some important keys for how to get rid of back fat.

How to Get Rid of Back Fat

1. Get Moving with Cardio

If you’re serious about getting rid of back fat, you need to incorporate cardio workouts into your weekly routine to make a difference. Interval training cardio — such as burst fit, HIIT workouts, HICT or bootcamp-style workouts — can give you cardio and strength training at the same time because it alternates between periods of pushing your body with high intensity and short recovery. This also increases your back fat-burning process throughout the day, even at rest.

There are other effective cardio choices, such as running, elliptical, cycling (spin workouts), rowing or using a rowing machine, and swimming. Swimming, for example, uses every major muscle group in your back, including the deltoids, lats, trapezius, spine extensors, teres and rhomboids. You can perform a combination of swimming strokes, or you can swim freestyle using a pull buoy and paddles to make the muscles in the back work harder.

To get the best and lasting results on how to get rid of back fat, perform at least 30 minutes of cardio four to five days of the week to get optimal results.

2. Let’s See Those Muscles

If you really want to make a difference, add specific muscle toning to your routine. Adding moves that sculpt your back helps reveal your strong muscles, and it’s how to get rid of back fat for the long haul.

There are numerous machines at the gym that work all of the back muscles as well as exercises you can do right at home with a set of hand weights. What’s important to understand is that, regardless of how much strength training you do, you won’t see those muscles if you have a lot of fat covering them up. That’s why combining strength training with fat-burning workouts and healthy eating is what you need to get there.

Something else to keep in mind is that if you keep it easy, it won’t be effective. Sure, you want be careful and work your way up to more resistance, but if you don’t push the muscles to work harder, you won’t see them. I have seen numerous people go to the gym and not even break a sweat because the weight they use is too light. Again, use caution — but also use your muscles!

3. Watch Your Diet

Many think that more exercise means eating whatever you want. That’s not going to give you a healthy body or how to get rid of back fat. It’s important to have a healthy diet filled with organic fruits and vegetables, lean protein, healthy fats and whole grains so the nutrition works together to help you have optimal fitness and a fat-free backside.

There are few things that may contribute to the loss of back fat more quickly. Animal research has been conducted on the use of conjugated linoleic acid (CLA) as a supplement to help decrease fat. It revealed that it may serve as a powerful anti-obesity agent, specifically noting that there was a decrease in back fat when supplementing with CLA.

Research published in the American Journal of Clinical Nutrition was conducted demonstrating the effects of diet through interventions, noting the adverse effects of age-related loss of skeletal muscle and fitness. The functions include increased physical activity using age-appropriate exercise and nutritional supplementation, together, through the use of whey protein, essential amino acids and vitamin D. The studies found that it boosted fat-free mass and strength while enhancing other aspects that contribute to well-being in the elderly dealing with sarcopenia.

4. Yoga and Pilates to Decrease Back Fat

While incorporating strength training and cardio is important, you’ll be amazed at what yoga can do to help you get rid of back fat and have a sexy back that you want to show off this summer.

Wearing a “muffin top” over the top of your jeans or workout clothes does not produce a good feeling. Pilates and yoga can help you build confidence and lose the back fat. They can also help fight that bra bulge, while strengthening and toning your entire back and shoulders and helping you get rid of fat on the backs of your arms.

5. Wear Clothes that Fit You

Wearing tight clothing can make back fat more noticeable. Of course, the goal is get rid of the back fat and wearing fitted clothing is OK, but make sure it fits in a way that makes you feel good. It gives you more confidence as you move throughout your day.

In addition, tight clothing can cause digestive issues, including undergarments like body shapers and compression-like garments that are designed to smooth out the bulges. A condition called meralgia paresthetica can develop due to restrictive clothing.

This is nothing new. It’s been a problem since the days of girdles and is an even bigger problem since these types of garments are major fashion accessories today. Symptoms of meralgia paresthetica include burning, pain, tingling in the thigh area and hypersensitivity to the touch, which are just more reasons to avoid tight clothing.

Best Exercises

If you want a sexy back, incorporate some of the cardio suggestions I have made above combined with a healthy diet and this workout three times a week or every other day. When performing the workout, do three sets of each exercise with a one- to two-minute rest between each set.

1. Superman Lifts

Lie on your belly with your arms extended straight out in front of you. Look down at the floor, keeping your head aligned with your neck and upper body. While engaging your abs, lift your arms, chest and feet at the same time as you inhale. Hold for five to 10 seconds, then slowly release your body back to the floor.

You can also perform this exercise holding a stability ball between your feet, squeezing the legs together to further engage the inner thighs and glutes.

2. Tricep Push-Ups

Push-ups are great for your entire upper body and core — however, the tricep push-up works the back while toning the triceps. Get into a standard push-up position with hands on the ground close to your body and next to your chest.

This is great because as you lower your body, you can engage your core muscles. Lower slowly while focusing on the abdominals, chest and backs of the arms. Hold at the bottom for three to five seconds, and then slowly push back to the starting position.

You may perform this exercise on your knees until you get stronger.

3. Warrior Three Yoga Pose

Stand at the front of your mat with a tall posture and both feet together. Shift your weight onto your left leg while taking your right leg behind you. Focus on balancing while keeping your torso parallel to the floor. Extend your arms straight in front of you or out to the side. Draw your navel toward your spine and hold for three to five deep breaths.

If you fall out of the pose, try to go back into it. Don’t get discouraged. This is a great exercise that takes practice to master. Repeat the exercise three to five times.

4. Dumbbell Row

Place your left knee on your mat and your right knee up at a 90-degree angle. Using light to medium weights, place the weight in the left hand with your arm down at your left side. Bending forward slightly with a flat back and abs tight (you can rest your right forearm on your right thigh), pull the elbow up in a row motion, contracting your upper back and skimming the side of the body with your arm as it moves.

Do a full set of 12–15 on one arm, then switch arms.

5. Side Plank Rotation

Begin by sitting on the floor on your side. Extend both feet out. You can place one foot on top of the other or place your top foot in front of the bottom one. Place your lower arm underneath you and bent at the elbow for support. The elbow should be right below the shoulder. Stretch the other arm straight up in the air. While engaging your abs, lift your hips so your body is in a straight line. Hold the hips up and tighten the abs.

Now do a rotation. Bend the upper arm as you start to reach underneath your body as you rotate.  Hold the rotation for two to three seconds, then rotate the arm and body back to the starting position. Continue this exercise for 45–60 seconds, then repeat the exercise on the other side.

Option: If you don’t feel strong enough for this exercise yet, you can do it with the bottom leg bent and knee on the floor and top leg extended, but still keep hips lifted and abs engaged for the duration of the exercise. You can also opt for a standard plank exercise.

You can also incorporate exercises to prevent lower back pain.

If you experience in pain associated with performing any of these exercises, discontinue immediately. You may need to build strength slowly in order to perform the entire routine.

Final Thoughts

The reality is that you melt away the fat by combining cardio, strength training and a healthy diet. Here’s some tips on how to get rid of back fat:

• Get moving with cardio workouts, including HIIT, HICT and bootcamp-style workouts,
• Add muscle-toning, strength-training exercises.
• Watch your diet and eat fat-burning foods.
• Practice yoga and/or Pilates.
• Wear clothes that fit you, not overly tight-fitting clothes.

The post How to Get Rid of Back Fat appeared first on Dr. Axe.

Jumping jacks go way back. That’s what I love most about this traditional exercise. You probably learned how to do the jumping jack while in elementary school. It’s a basic exercise that most anyone can perform, and can be modified to fit any fitness style needed — even for the newest exerciser.

What are jumping jacks good for? Jumping jacks are a classic type of calisthenics-style plyometric exercise that gets the whole body moving. It can be used as a warmup exercise to help get the blood pumping and the muscles warm and ready for a workout, or it can be part of a full-body workout, such as an interval Tabata workout, bootcamp, a HIIT-style workout and even on a trampoline.

Jumping jacks, sometimes called star jumps, require full-body movement and are a great leg workout. The movement is great for getting the heart rate up. The abduction and adduction of the legs and arms add the benefits of all-over body toning, similar to burpees. Jumping jacks can be modified for the newest exerciser by eliminating the jump, to the most advanced by adding a squat and jumping as high as possible. This is known as a power jack.

Whatever style you choose, jumping jacks are amazing for gaining and maintaining fitness, reducing obesity, helping reduce the risk of osteoporosis, improving the cardiovascular system, increasing stamina and much more.

How to Do Jumping Jacks

A jumping jack can take a few forms, but here is how to do a basic jumping jack:

1. Stand up straight, with your feet together and your hands down by your side.
2. Jump your feet out to the side while raising your arms to the side and above your head.
3. In one fluid motion, jump back to the starting position by lowering the arms and jumping the feet back together. That is one jumping jack.
4. Continue this sequence as needed based on your workout. Typically, jumping jacks are done in sets or based on time. To do this, keep moving in a continuous motion, repeating the sequence until you accomplish your set or time goal, depending on the workout.

Benefits

1. Great for Strong Bones

There has been a lot of controversy and speculation over the years about what exercise actually strengthen bones. Weightlifting is one way to do this, but some researchers suggest that quick jumping bursts can also do the trick. That means jumping jacks may be the perfect exercise for stronger bones and reducing the risk of osteoporosis.

What happens is that the bones bend a little with each jumping motion, forcing new cell development. It’s the new cell creation that offers up more support for the bones, ultimately strengthening them. The good news is that you may not need to do a lot— just a little bit of explosive activity can lend itself to stronger bones. A study found that subjects who induced jumping for a certain period of time enjoyed more bone mass; therefore, stronger bones.

2. Good for the Heart

Jumping jacks offer benefits to combat heart disease. With as many as 250,000 heart-related deaths each year in the U.S., making cardio exercise like jumping jacks a part of your daily fitness routine seems like a no brainer.

If you are new to jumping activities, you definitely want to take it slow, and start with the modified no-jumping version if needed. Regardless, over time you will get stronger. This is key numerous experts in the field of fitness and wellness, including the Centers for Disease Control and Prevention (CDC), the American College of Sports Medicine (ACSM) and the American Heart Association (AHA).

The 1996 US Surgeon General’s Report on Physical Activity and Health, shared scientific evidence that links regular physical activity to various measures of cardiovascular health.”

3. Help Spark Weight Loss

It’s important to get the proper amount of exercise every week. The Center for Disease Control and Prevention suggests that you slowly and safely work up to doing about 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly.

Another option is to combine the two. Jumping jacks offer the perfect fit for this recommendation. They can help you achieve and maintain your weight over time, as long as you are consistent. This activity, combined with a smart and healthy eating plan, can make a huge difference in helping you reach your goals.

4. Could Help You Lose Belly Fat

While strength training with weights and specific abdominal exercises can help with visceral body fat, high-intensity exercise can really make a difference. Pairing smart caloric intake and regular, moderate-intensity exercise can help you burn more calories, reducing belly fat.

5. Help Increase Stamina

Stamina is what gives us the ability to combat fatigue and fight disease. Stamina helps us experience physical activity for longer periods of time. If you are new to exercise, you may notice feeling tired very quickly, but with time and commitment, you can build your stamina to be able to withstand exercise of physical activity longer.

This is important to your health because it improves the function of our muscles and can help with everyday activities, such as carrying a bag of groceries, much easier. While this may not seem important to our youth, it usually starts to affect mature adults at some point.

The development of healthy stamina comes from the body’s ability to take in and use oxygen. For anyone dealing with disease, having stamina is of greater important since it can be more difficult to perform many activities, and it can even help prevent back problems as you age. For example, jumping jacks are also a great quad exercise, which is a muscle that can help power you through your day.

6. Reduce Risk of Many Health Conditions

Jumping jacks fit in the category of aerobic exercise. In addition to helping with obesity, strong bones and heart disease, aerobic exercise helps reduce the risk of numerous health conditions such as high blood pressure, type 2 diabetes, metabolic syndrome, stroke and even some forms of cancer.

Studies show that regular physical activity can help reduce the development of disease, such as colon cancer, but nearly 40 percent. There is plenty of evidence showing how regular physical activity is a great preventive measure of many chronic diseases. In fact, studies suggest that is is directly related to the reduced risk of an early death.

Jumping Jack Circuit Workout

When performing any exercise, remember to maintain proper form. If at any time, you feel any pain, stop immediately. If you are new to exercise, it is important to take it slow.

For this workout, you will need a timer or some way to track your time. The workout consist of 3–4 sets of 6 exercises performed for 1 minute each, followed by 15 seconds of rest and 1 minute of rest between each exercise.

1. Warmup

Perform each exercise for 60 seconds

• Step side to side starting with your left
• Knee lifts, left and right
• Half squats
• Grapevine, left and right
• Easy side lunges, left and right

2. The Workout

Perform each exercise for 60 seconds. Rest for 15 seconds between each exercise. Once you have completed one set, rest for 60 seconds. Repeat for a total of 3 to 4 sets. Use the beginner version if you’re truly a beginner and/or not used to much physical exercise.

• Jumping Jacks
• Deep Squats
• Jumping Jacks
• Plank Push Ups
• Jumping Jacks
• Lunges

3. How to Do the Exercises

Jumping Jacks

Stand with feet a little more than hip distance apart. Arms at your side. Begin by jumping your feet out the sides while raising your arms to the side, to a level above your head, then returning to the start Do this in one continuous movement. If you want to make a little harder, perform a power jack by going into a half squat each time you land and by jumping as high as you can each time you jump.

Beginner Jumping Jacks

Instead of jumping, step one foot at a time out to the side while raising your arms.

Deep Squats

Stand with feet hip distance apart, keeping your abs tight. Lower into a squat by sticking your glutes back as if sitting in a chair (while keeping your upper body upright). Go as low as you can, trying to get your quads parallel to the ground. As you return to your starting position, squeeze the glutes. (It’s a great glute exercise.) Try to put all of your weight in your heels as you perform this exercise.

Beginner Squats

Do half squats by starting in the same position, but instead of going all the way down to the parallel position, only go half way, then return to the starting position. Again, make sure to squeeze your glutes on the way up and keep your weight in your heels throughout the exercise.

Plank Alternating Push-ups

To perform this exercise, get in push-up position, keeping elbows slightly bent and hands directly under the shoulders. Make sure your body is straight from your head to your feet. To help, slightly tuck the hips and squeeze the abs.

Now, lower to the forearms, starting with the left arm. Once both arms are bent and you are on both forearms, lift back up to starting position by pushing up with the right hand. Continue this sequence, alternating arms.

Beginner Plank Alternating Push-ups

Perform the above exercise, but on the knees instead of the toes. Make sure to keep the neck and back aligned.

Static Lunges

Stand with one foot forward in a lunge position keeping your front knee at a 90 degree angle and upper body upright. Lunge as low as possible, but without the back knee touching the floor, then return to the starting position and repeat in a continuous movement.

Perform 30 seconds on each leg. To make it harder, you can do jumping lunges. To do this, start in the same position. Keeping your balance, jump to switch your foot positioning by taking the front foot back and the back foot to the front, much like scissor jumps but with a deep lunge. You can use your arms to assist in the jumping motion. For example, when the left foot is forward, the right arm will be forward. It should be natural. Make sure to land softly, switching in a continuous movement.

Beginner Lunges

Perform in the same way as the static lunge, but instead of going all the way down, go about halfway, then returning to the start.

Risks and Precautions

As I noted above, make sure you start slowly if you are new to exercise. Make sure you warm up before any exercise and do some stretching after any exercise. Check with your doctor before performing any exercise, especially if you have any disease or are pregnant.

Final Thoughts

• Jumping jacks increasing stamina, bone density and improve your heart.
• Start off slowly, even with no-jump jacks.
• Consult a trained fitness expert for a program that is right for you.

The post 6 Benefits of Jumping Jacks + Circuit Routine appeared first on Dr. Axe.

Ready to get in great shape, without sparing any more time than it would take you to watch one episode of your favorite show? Well, this full-body, heart pounding 20-minute kettlebell workout is for you.

Kettlebells promise quick results that boost endurance, burn mega calories, build tons of strength and even increase flexibility. So what does that mean for you?

No longer will you need to run on the treadmill and then lift weights afterwards. Aside from simultaneously targeting almost every part of your body, when used properly, the beauty of kettlebell workouts is that they can be done quickly and require very little equipment (only one kettlebell). You can even complete this whole 20-minute kettlebell workout in your own living room if you wanted to!

The key to getting the most of your 20 minutes. Strategically going from one exercise move quickly into the next. The result is that you get a fast, full-body, cardio and strength-building workout at the same time, wherever you choose — win, win!

What Is a Kettlebell Workout?

Although they’ve been getting tons of praise in recent years and are still growing in popularity, kettlebell workouts are nothing new to the fitness world; they have been popular around the world for centuries, especially in places like Russia. It’s believed that they got their start in Ancient Greece and later spread to Russia around the 18^th century, where kettlebells are still extremely popular and meaningful today.

In Russia, kettlebells were first used as a means of measuring crops and goods for trade, but people quickly caught onto how much strength could be built by maneuvering kettlebells around all day. At this time Russians began competing with kettlebells and featuring kettlebell strength competitions at festivals and fairs for amusement.

Kettlebells came to North America in the 20th century after a Soviet Special Forces physical training instructor introduced the cast iron weights and their various physical benefits to a new interested population of exercisers.

It didn’t take long for fitness magazines, websites and enthusiasts to pick up on the kettlebell workout trend. In the early 2000’s, RKC certification was established that qualified “Certified Kettle Bell Instructors.” Since this time, other organizations and certifications have been put in place, and kettlebells have become widely popular and used in almost every gym across America.

Kettlebell workouts are able to effectively target your major muscle groups — shoulders, core, back muscles, quadriceps, hamstrings and more — all in a short duration of time.

Benefits

1. Kettlebell Workouts Prevent Over-Exertion

Many studies have shown that performing too much cardiovascular exercise, especially long-distance aerobic exercise like marathon running, can actually do a lot of damage to your body.

Some experts even feel that over time the negative impact of putting a lot of stress on the cardiovascular system (as it works hard to pump out extra blood during long-distance cardio sessions) can sadly even contribute to a shortened lifespan.

High-intensity internal training (HIIT) or strength building exercises do not have the same effect on your heart as standard aerobic activity sessions do, and health authorities now agree that shorter, more intense bursts of exercise should play a significant part in the average person’s exercise regimen.

For example, recently the World Health Organization (WHO) began advising that “Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate and vigorous-intensity activity.”

Fast-moving kettlebell workouts, in which you perform one move directly followed by the next move with little time to rest in between, is an excellent way to get your heart rate up for a shorter, more intense period of time.

This allows you to complete a healthy 20-minute workouts that benefits your body by building all-over muscle and simultaneously reducing fat, but it doesn’t put an unnecessary amount of prolonged stress on your heart, joints, or other susceptible organs.

2. Kettlebells Fight Age-Related Weight Gain

Research has shown that adults experience an average of 3 percent to 8 percent loss of muscle mass every decade, which means that resting metabolic rate is reduced — or the number of calories someone is able to burn on an average day.

This means more dangerous fat winds up accumulating around susceptible organs like the heart and liver, which are especially important to keep healthy in order to prevent disease.

The same study showed that just 10 weeks of consistent resistance training can help a slow metabolism and actually increase resting metabolic rate by 7 percent; this number may not sound like a lot, but who doesn’t want to continuously burn 7 percent more calories each and every day?

While kettlebell workouts — along with other forms of exercise like HIIT and Tabata workouts — lead to an increase in metabolism, they also tend to effect increases in appetite less so than prolonged cardio sessions do. This means you are less likely to overeat if you focus on including a number of different exercise programs into your routine, including yoga, as opposed to only performing cardio.

3. Kettlebells Protect Against Numerous Age-Related Diseases

Aside from warding off unhealthy weight gain, studies show that strength training can also improve general physical performance, movement control, walking speed, abilities to concentrate and make decisions, and even general self-esteem. Strength training also plays a part in preventing the onset of type 2 diabetes, which is closely associated with unhealthy weight gain and inability to control blood sugar levels.

By reducing weight and improving insulin sensitivity, adults are able to reduce the risk for metabolic syndrome, diabetes and other inflammation-caused diseases that are related to the resistance of insulin. Resistance training may also be effective in defending against cardiovascular disease by reducing resting blood pressure and bringing cholesterol and triglyceride levels back to a healthy state.

Finally, studies have shown that strength training is extremely important for maintaining the structure of the skeleton and that resistance training may promote bone development and delay the loss of age-related bone mineral density. This is often the reason why older people, especially women, are highly encouraged to lift weights at least two times per week — because it can help ward off osteoporosis, a serious concern for post-menopausal women in particular.

4. Kettlebells Improve Posture and Agility

There is a real emphasis today in the fitness world to practice exercises that have a practical purpose in our lives. “Functional exercises,” like kettlebell workouts, help to keep our posture upright, our endurance at its peak and our muscles prepared for whatever may come.

Because your body is moving in multiple directions and on different angles at every moment during a kettlebell workout, you experience dynamic, full-body results that are actually useful in real-life situations. This is the same reason maybe people are drawn to CrossFit workouts.

While standard weight machines may help in building muscle, they tend to target only certain specific muscle groups at one time and not entire regions of the body (like the entire core or both of the whole arms, for example). Kettlebells have the ability to build strength in multiple muscle regions of the body all at once, offering full-body integration and core stabilization, and again saving you time!

5. Kettlebells Are Versatile and Easy to Adapt

Whether you are a very experienced weight lifter who’s in fantastic shape, or are a middle-aged woman who is relatively new to hitting the weight room at the gym, there is a way that kettlebells can benefit you. Kettlebells’ versatility depends on you choosing a weight that’s best for your body and current abilities, then practicing moves that target the areas of your body you’re most looking to improve.

Want to build more shoulder strength? There are plenty of moves that got you covered. Interested more in getting your heart rate up and burning lots of calories? There’s a series of moves that will work for that too.

6. There is No Need for Large, Pricey Equipment

Kettlebells are portable and pretty inexpensive to buy, especially when you consider how much money most large pieces of gym equipment, or fitness class packages, can cost you. Most kettlebells can be bought for around $30-$60 depending on the weight, and found at any large sporting or fitness store, as well as online. They’re also often available at used sporting goods stores.

If you join a gym, you will likely have access to many different kettlebell weights as well. However, one of the biggest perks of owning a kettlebell is that it virtually turns your home into a gym. Performing a 20-minute kettlebell workout takes little space, so you can practice in the comfort of your own yard, basement or apartment whenever time allows you.

7. Kettlebells Have a Unique, Effective Shape

The fact that kettlebells have a true handle for picking them up and holding on while you move them around means that you can keep your workout moving along. There is no need to halt your circuit routine in order to stop, drop and adjust the weight, which is typically the process when using normal free weights or dumbbells.

While dumbbells, large weight machines and bench-pressing weights all require time to readjust alignment and your grip, kettlebells can quickly be shifted around in your hands without you needing to pause — making your workout more aerobically effective since you are able to keep your heart rate up, and shorter in duration, too.

Kettlebell Workout Preparation

If you are brand new to kettlebells, it may be a wise idea to speak with a personal trainer or friend who uses them frequently and can make sure your alignment is correct before you get going. This way you don’t risk injuring yourself or missing out on all the benefits that kettlebell workouts can offer.

However, if you’re no stranger to the gym and using other weights and strength-building equipment, then you will likely be okay jumping right into the world of beneficial kettlebell workouts.

1. Choosing Your Weights

Your first step is to pick which weight you will use. Different kettlebell workout moves are best done using different weights. For example, “ballistic” moves that involve “explosive” bursts and quicker movements usually are most effective when done with heavier weights.

Heavy weights work well with ballistic moves like swings, snatches and “cleans” because you get momentum going completing these movements. On the other hand, slower “grind” moves (windmills, overhead presses, etc.) usually require lighter weights since they need to be carefully controlled and do not just rely on momentum.

For both men and women, it’s always a good idea to start out on the lighter, safe side and work your way up to using heavier weights during your kettlebell workout. There is a big range in recommended kettlebell weights depending on your current fitness level and strength. Try using a lighter weight first and working your way up to one that is more challenging.

• Women: The best choices are kettlebell weights that are between 4 kg/9 lbs. all the way up to and 16 kg/28 lbs.

• Men: Try using a kettlebell between 12 kg./26 lbs. and 28 kg./62 lbs. and following the same guidelines, working your way up as you gain strength and familiarity with the moves.

2. Building Your Workout

Keep in mind that you can always easily create your own circuit kettlebell workouts, different then the one described below, by combining your favorite kettlebell moves.

In order to do this, it helps to first get familiar with the basic strength-training terminology if you aren’t already: sets, reps and rests/intervals. You will see these terms used below in the 20-minute kettlebell workout that’s described, and you can use the same principles to create multiple short, intense workouts:

• Rep: A rep is every time you lift and lower a weight. You complete reps back to back, and this makes up a set.
• Set: Sets are groups of reps. You complete all the reps in one set without taking a break. Then you take breaks between sets.
• Rest or interval period: This is the pause between sets where you rest and catch your breath for a short period of time (usually 30 seconds to a 2 minutes, depending on the person and how vigorous the workout is).

Here is an example of how to put these terms into play during your kettlebell workouts: “You will complete 10 reps of a kettlebell move, which equals one set. Then you will rest, and complete another set of 10 reps.”

It is important to remember that your set and rep number always depends on how fit you currently are and your level of endurance. Most kettlebell workouts (and weightlifting programs in general) recommend aiming for 2 to 3 sets total. For the 20-minute workout below, you will complete 2 sets.

Within each set, it’s best to stick with doing 10–20 reps. You will be able to determine the amount of reps you can successfully do by paying attention your form; once you are sacrificing good form due to becoming exhausted, its fine to put the weight down and take a break, or else to move on to another move that targets other muscle groups. Otherwise, doing more reps will not produce better results, and may even cause an injury.

20-Minute Kettlebell Workout Routine

You will go through the following 5 kettlebell exercises in a circuit:

• Perform each move for about 1 minute
• Resting shortly for only about 30 seconds
• Move on to the next move
• After you complete all 5 moves once, rest for 1-2 minutes and repeat the whole circuit for the second time

1: Basic Kettlebell Swing

• Trains these muscles: quadriceps, hamstrings, core
• Reps: About 20 (or as many as you can repeat in 1 minute)
• Sets: 2

Exercise form:

1. Begin with your feet hip-distance apart. Pick up your kettlebell using both hands firmly on the handle.
2. Come into a squat position by bending your knees and hinging from your hips. Act like you are sitting back in a chair, using your quadriceps and hamstrings to keep you stable. Work to swing the kettlebell down and back between your legs.
3. Come up as you straighten your legs and swing the kettlebell in front of you and up to about the level of your chin. Get momentum going, but work from your legs and core, rather than just your arms.
4. Repeat as many times as you can within 60 seconds, aiming for about 20 swings. Rest for 30 seconds, then move on to the next move.

2. Lunge and Press

• Muscles trained: core, quadriceps, glutes, shoulders
• Reps: About 20 (or as many as you can repeat in 1 minute on each side)
• Sets: 2

Exercise form:

1. Begin with the weight in your hands held at the top of your shoulder height.
2. Step your left leg forward into a lunge.
3. Press the kettlebell above your head and then lower it back down.
4. Stand back up and bring the kettlebell back to shoulder height.

3. Sit and Hold

• Muscles trained: entire core, legs, shoulders, biceps, upper and low back
• Reps: Lift butt and feet off the ground, hold and then lower.  Repeat for 1 minute.
• Sets: 2

Exercise form:

1. Place both hands on standing kettlebell handles. Make sure both kettlebells are directly below your shoulders.
2. Make sure to keep your core actively engaged lift your butt and feet off the floor keeping your arms and legs straight.
3. Bring your body forward so that your butt is positioned directly between your wrists.
4. Hold this position for as long as possible and repeat.

4. Weighted Squat and Lift

• Muscles trained: shoulders, biceps, core, legs
• Reps: About 20 (or as many as you can repeat in 1 minute)
• Sets: 2

Exercise form:

1. Start by standing upright with feet hip-width apart. Have the kettlebell held into both hands at chest height, close to your body.
2. Lower down into a low squat; the goal is to get low enough for the thighs to be parallel to the floor. Try to keep the back straight rather than arched, using the core to hold you in place.
3. Return to back to starting position, coming up out of the squat and simultaneously lifting the kettlebell directly over your head using both hands. Repeat as many times as you can for 1 minute.

5. Windmill

• Muscles trained: obliques, shoulders, biceps, lower back
• Reps: About 20 (or as many as you can repeat in 1 minute straight)
• Sets: 2

Exercise form:

1. Start by standing upright with feet a bit wider than hips-width apart. Hold the kettlebell in your right hand first.
2. Facing forward between your legs, bend to the left side over your leg, keeping both legs straight and reaching with your left hand to the floor. Your right hand holding the kettlebell should come up and over your right shoulder. Look up at the ceiling towards the kettlebell.
3. Come back upright, repeating on the same side by using your arm strength to lower and raise the kettlebell in your right hand. Repeat on the same side for 30 seconds, then switch sides.

The post 20-Minute Kettlebell Workout, with 5 Best Kettlebell Exercises appeared first on Dr. Axe.

Does golf count as exercise? Considering the leisurely pace at which the sport is commonly played, it’s a question many health enthusiasts likely have.

Now, thanks research published in BMJ Open Sport & Exercise Medicine, we just may have the answer … and it’s sure to surprise you.

Study: Golf as Exercise

When it comes to sports, golf isn’t usually thought of as the most physically active, but it turns out a round of golf has surprising benefits for the both the body and mind. In fact, it could even provide greater benefits than other forms of exercise, such as Nordic walking, (which is plenty beneficial in its own right).

That’s according to the BMJ Open Sport & Exercise Medicine study that was conducted in Finland. In order to come to this conclusion, researchers examined three forms of age-appropriate aerobic exercise — golfing, Nordic walking and walking — and their effects on health.

More specifically, 25 healthy golfers (nine females and 16 males) aged 64–72 were enrolled in a randomized cross-over experiment for the three forms of exercise: playing 18 holes of golf, doing a six-kilometer Nordic walk or going for a typical six-kilometer walk. The study then compared the effects of these three activities on blood pressure, blood sugar and cholesterol levels.

What they found was that all three forms of exercise had positive effects on these cardiometabolic markers, with Nordic walking and regular walking providing greater intensity of exercise and a bigger decrease in diastolic blood pressure. However, somewhat surprisingly, golfing actually had a greater positive impact on glucose metabolism and lipid profile, thanks in part to the longer duration to play 18 holes of golf.

The study authors ultimately concluded:

Acute bouts of aerobic exercise improved cardiovascular profile in healthy older adults. Despite the lower exercise intensity of golf, the longer duration and higher energy expenditure appeared to have a more positive effect on lipid profile and glucose metabolism compared with Nordic walking and walking.

They added:

Benefits of Golfing

While the study out of Finland was limited in scope and had some other limitations by the researchers’ own admission, several other studies have shown the beneficial effects of golf as exercise.

For instance, a large body of evidence published in 2017 in the British Journal of Sports Medicine laid out many benefits associated with golfing, including:

• Boosting cardiovascular, respiratory and metabolic profiles
• Improving overall well-being
• Aerobic benefits, including walking between four to eight miles during a round of golf
• Can be done at a low, moderate or high intensity
• “May improve proprioception, balance, muscle endurance and function particularly in the elderly”
• Possibly help reduce mortality and increase longevity
• May help treat and/or prevent “chronic diseases, including ischaemic heart disease, type 2 diabetes, stroke, and colon and breast cancer.”
• Could improve and help maintain lung function
• Helps create social connections, which are beneficial for mental health
• Supports overall improved mental health and well-being, thanks in part to spending time outside in nature

Overall, the researchers in this review concluded:

The post Does Golf Count as Exercise? The Answer May Surprise You! appeared first on Dr. Axe.

Both supination and pronation are terms used to describe the rolling motion of the heels and feet during the body’s gait cycle, which takes place as we run or walk. Supination describes the rolling outward motion of the foot, therefore oversupinators don’t roll their feet inward enough.

Excess supination is also called “underpronation” — since supination is the opposite of pronation of the foot (rolling inward). Both oversupination and overpronation put too much stress on the underneath or outside edges of the foot, often leading to leg pains.

For most adults, too little supination is usually more of a problem than too much, but oversupinating the foot can also lead to complications. Who tends to struggle with supination problems most often? Runners with high arches (the opposite of “flat feet” or collapsed arches) and tight Achilles tendons tend to be underpronators/supinators.

Some of the aches and pains associated with supination abnormalities include:

• rolling or spraining the ankle
• developing “hammertoes” (clawed toes)
• Achilles tendinitis
• running injuries like plantar fasciitis
• shin splints
• iliotibial band syndrome affecting the knees
• general instability and weakness

The reason underpronation causes such an array of problems is that the muscles in the legs and feet become trained to push the foot away from the ground with mostly the outer toes/pinky toes. Considering these are generally weak areas of the feet, they tend to bear more weight and pressure than they can handle, sometimes causing scar tissue to form.

Other overuse injuries can occur, too.

You can see why it’s not just the feet that are impacted by supination or related postural problems — but can contribute to muscular compensations that wind up affecting the entire body. 

What Is Supination?

Supination (underpronation) is the insufficient inward rolling of the foot after landing on the ground. Compared to those with “normal,” healthy posture of the lower body, those with oversupination roll the foot outward too much (less than 15 percent of an inward roll when landing). This causes the ankle and only a small portion of the outer toes to absorb shock when the foot hits the ground, often triggering pain in the ankle, foot and lower leg.

As the body moves, in order to accept weight onto one leg and propel forward, a shift in weight must occur at the feet, knees and hips. A natural amount of supination occurs during the push-off phase when propelling forward.

Supination helps the heel lift away from the ground, which brings the forefoot and toes down to land in a way that moves the body. However, too much supination contributes to common running injuries due to instability in the ankles.

Weak ankles set the scene for postural problems, as well, like too much pressure applied to susceptible areas of the lower legs and higher risk for spraining.

Preserving proper alignment through the midline of the body, all the way from the head to the toes — by keeping the feet symmetrical and rolling them properly — is crucial for learning normal weight transference, which protects the whole body, including the spine.

Causes and Symptoms

Some of the reasons that people develop abnormalities related to pronation, supination, dorsiflexion and other motions of the feet or legs include:

• Genetics (genetics affect the length of the legs, width of the feet, stability of the ankles and curvature of the foot’s arches, for example)
• Walking on flat, hard surfaces (rather than natural terrain)
• Wearing worn-out shoes or those that are unsupportive
• Muscular compensations due to poor posture in the legs, sacrum and spine
• Old injuries, including ankles sprains, stress fractures in the legs or tendon tears, which can leave scar tissue behind that causes instability
• Poor form when running or exercising
• Overuse, including exercising too much or standing for long periods
• Limited range of motion and stiffness due to aging
• Loose ligaments or loss of cartilage in the joints of the feet or ankles (such as those of the subtalar joint)
• In some cases, leg discrepancy (legs are different lengths)
• Weakness in the ankles or lower body from too little activity (a sedentary lifestyle)

Here are some common signs that you’re likely an over-supinator (underpronator)

• Frequent ankle sprains
• Pain underneath the feet (in the ball of the foot) or pain often in the ankles
• Clawed toes/hammertoes
• Throbbing or weakness gets worse when running, walking, exercising or standing for a long time
• Dysfunctional musculoskeletal problems in the ankles, calves, outer thighs or knees
• Swelling in the ankle, foot or heel — sometimes the toes are affected as well and develop calluses or bunions
• Loss of functionality and reduced range of motion in the lower body

Supination vs. Dorsiflexion

• Supination and dorsiflexion are terms related to motion and stability of the feet and ankles. (They can sometimes also be applied to other body parts that bend back, like the hands)
• Deviations (abnormal amounts) of ankle supination or dorsiflexion are usually used to describe form and postural problems that cause common running injuries when the foot strikes the ground. These can include injuries like plantar fasciitis, shin splints, runner’s knee, heel spurs and Achilles tendon pains, among others.
• While supination describes the outward rolling motion of the foot, dorsiflexion describes the bending backward of the foot. Dorsiflexion decreases the angle between the foot and the ankle. In other words it means the toes are lifting up and away from the ground, toward the ankle/body.
• Proper dorsiflexion is also needed to bring the knees over the ankles, such as when bending over, squatting or jumping forward.
• Abnormal dorsiflexion, or backward flexion of the foot, is a common problem related to not only running injuries, but those caused during other sports/exercises. Proper mobility of the ankle is crucial for allowing the body to propel forward, especially when jumping, sprinting or running quickly.
• Without enough ankle dorsiflexion, it’s also hard to sustain proper form when performing resistance training using the knees, such as squatting or lifting weights. The torso can’t remain vertical due to stiffness in the ankles (too little dorsiflexion), therefore you can’t keep a neutral spine. The knees can also cave in, which adds stress to the back.
• On the other hand, too much dorsiflexion is also problematic. Stability is equally important in the ankles, because too much motion due to weakness in the muscles and joints of the feet can contribute to ankle rolling or spraining, along with symptoms of runner’s knee.

Conventional Treatments

If your orthopedic, physical therapist, trainer or another doctor sees signs of abnormal supination or dorsiflexion in your feet, she or he will likely recommend improving your form and wearing more supportive shoes with inserts. Changing your sneakers/shoes when exercising is usually the first step, which makes orthotics even more effective. 

Orthotic inserts used in sneakers or shoes consist of arch support and sometimes a lifted heel to control the rolling-forward motion of the foot. They can take pressure off the small toes and help stabilize the ankle. This is beneficial for protecting the knees and back during movements such as running or lifting weights.

Consider using orthotics if your doctor thinks they might be helpful for improving comfort during standing for long periods, lower back pain relief or reducing heel pain.

Depending on how severe your supination problem is, your doctor might also recommend physical therapy. Physical therapy can “reteach” your muscles and joints how to distribute your weight in a healthier way, starting from your feet upward, allowing you to sustain proper form all the way through your sacrum, pelvis and spine.

5 Natural Ways to Create Proper Supination

1. Fix Your Form

Here are some tips for helping you to correct your stance, which is the groundwork for learning proper running/walking form. Proper form and posture through the spine are especially important when adding extra pressure or weight to the feet, such as when you’re lifting weights or sprinting very fast.

• When running or walking fast, aim to lower the feet with a soft landing. Some try to image “running on eggshells” or attempting to run on water. Remain light on your feet instead of pounding the feet too hard onto the ground.
• Focus on landing closer to your midfoot, rather than at the back of the heel. Try to land with a mostly flat foot, attempting to avoid too much curving of the toes inward or outward or landing too much to the side of the foot.
• Slightly increase your cadence, and potentially shorten your stride to keep proper form in the feet and legs.
• Run with upright posture through your back, and stay relaxed.

2. Stretch to Loosen Tight Muscles (Including the Ankles)

Supinators should do extra stretching for the calves, hamstrings, quads and iliotibial band (basically the whole leg). Gently stretching/mobilizing muscles in the legs helps break up adhesions and allows you to sustain proper form more easily. Stretching the ankles can also improve dorsiflexion, or ankle mobility/stability. 

Many soft tissue therapists and physical therapists recommend starting any activity by massaging sore feet, loosening the ankles and stretching tight calves. Since weak, stiff ankles are often one of the major contributing factors that cause supination problems, you can also add some of these leg stretches to your regular workouts:

• Use a foam roller on the floor, positioning your body on top so the roller is under your calves, then moving back and forth gently. You can practice the same on the back or sides of the calves too. Roll the area, and hold tender spots for 30 to 60 seconds, repeating up to five times every day. This should be done right before stretching.
• Try massaging the fascia (soft tissue) in the underpart of the feet with a tennis ball under the foot as you roll around while applying mild pressure.
• Get into pushup position, and then walk your feet forward slightly to come onto the balls of your feet (holding an upside down “V” with your body). Lift the heels away from the ground as you balance on the balls of your feet, and then lower them back down again. Repeat about 10 times, more than once a day if you’d like.
• As you lay on your back, lift the legs in the air, and flex the ankles back and forth. Or make small circles (turning toes toward your body and away). Repeat for several minutes.
• Place your toes up against a wall, tilting the toes back toward the body. This releases the ankles and opens up the calves.
• Use a resistance band (also known as exercise band) wrapped around the ankle to gently pump and improve ankle flexibility.
• Do basic heel raises by raising and lowering your heels and toes to the ground, then back up. Do 10 to 15 at a time. Try using a step if you’d like.
• Sitting up on one shin, bend the opposite knee, and slowly bring the knee past the ankle, rocking the knee back and forth to improve dorsiflexion.
• Stand with straight legs, and bend forward from the waist to touch the floor or shins. This helps stretch the hamstrings. Hold for 20 to 30 seconds. You can also keep your legs wide apart with toes facing outward slightly to loosen the inner leg and hamstrings.

3. Strengthen the Leg Muscles for More Support

Strength-building leg exercises to help reduce muscular weakness in the ankles and calves include:

• Squats — All types of squats require proper mobility and stability in the ankles (dorsiflexion) and also increase strength in just about every part of the legs. Try basic squats or squatting while lifting weight overhead. Keep the tailbone tucked and core tight to protect the back.
• Lunges — Side lunges, lunge dips or lunge twists.
• Crab crawls — Bend your knees, and bring your hands behind you, squatting down in front of your arms. Use your hands on the ground to help you stretch the ankles back and forth to increase range of motion. You can stay in this position while stretching the heels and toes.
• Calf raises — Perform gentle calf raises by lifting your heel off the floor, then reversing and lifting/pointing the toes toward the ceiling. Make sure you feel a stretch in your calf muscle. Hold for 30 seconds, three times per leg.
• Doing any type of burst training, HIIT workouts or sprints (good for the whole lower body).

4. Wear the Right Shoes (Not Worn-Out Sneakers!)

Podiatrists usually recommend more flexible, lightweight sneakers for underpronators, especially those who spend lots of time on their feet (including runners or those who do lots of brisk walking). Lightweight shoes can withstand more motion of the ankle while still supporting the feet, especially those with flexible inner edges.

For people with wobbly, weak ankles, higher-top sneakers that stabilize the ankles might be a better choice.

Signs of underpronation/supination will show up in your sneakers or shoes, usually causing the outer edge of the shoe to become flimsy more quickly. Replace your sneakers regularly, especially if you exercise or run often. To see if you’re due for a new pair, place your shoes down on a flat surface, and look for the outer edge to tilt outward.

In addition to wearing the right shoes, consider using some of these inserts:

• Orthotic inserts
• Inserts to lift the heels (deep heel cups)
• Lateral insoles that stop foot rolling

You may also want to consider easing in to barefoot running — a phenomena growing in popularity among those with recurring running injuries. Running barefoot may seem even riskier than wearing the wrong sneakers, but it actually helps the feet learn proper form more easily, builds strength throughout the ankles and feet, and helps increase natural range of motion (supination and dorsiflexion).

5. Begin Exercise Gradually and Rest to Prevent Injuries

If you’re new to more vigorous types of exercising — such as running, hiking or walking uphill — or spending more time on your feet, try to keep these tips in mind:

• Aways warm up with a dynamic stretch (described above). Loosening the ankles and calves is most important.
• Set a goal to practice consistently, but give yourself rest in between to avoid adding too much stress to connective tissue. If your feet, ankle or leg muscles become too fatigued or swollen, you’ll be more likely to develop scar tissue and fall into improper form.
• Incorporate burst training and cross-train using different exercises to strengthen all over, instead of only certain leg muscles.
• Choose the right sneakers and shoes. (I can’t stress this enough.)
• Watch out for uneven or hard surfaces that may make your form and foot pain worse.
• Listen to your body. Take time off if pain worsens and spreads up the legs.
• After workouts, icing, massaging your calves and feet, plus foam rolling are simple ways to recover and help prevent swelling and tightness.

Precautions

If foot/ankle pain gets worse and lasts for more than several days or you find that the exercises above don’t help prevent ankle rolling, talk to a doctor about correcting your stance with orthotics.

Always be careful when beginning any new exercise program, watch out for signs of inflammation and overuse, and consider seeing a therapist who specializes in soft tissue therapies if supination/dorsiflexion is an ongoing problem.

Final Thoughts 

• Supination and pronation are terms used to describe the rolling motion of the heels and feet as we run or walk forward. Supination describes the rolling outward motion of the foot, while pronation describes the rolling inward. Excess supination is also called “underpronation,” a less common problem compared to overpronation.
• Signs and symptoms of oversupinating include ankle, leg or heel pain; frequent rolling/spraining of the ankles; calf weakness and tightness; reduced range of motion when exercising or lifting weights; and loss of functionality.
• Natural ways to improve supination include exercising and stretching the ankles, calves and lower body; wearing proper shoes/sneakers; using proper shoe inserts (orthotics); and correcting your form when running.

The post Do You Suffer from Excess Supination? Warning Signs & Remedies for This Running Problem appeared first on Dr. Axe.

Ever notice how the calf muscle seems to get little attention? Rarely do group fitness classes dedicate blocks of time to calves and calf exercises like they do for ab workouts or butt workouts.

While the calf muscle often goes unnoticed as an important muscle, it’s more important than you think … and ideally it’s part of any leg workout.

Regardless of your genetics, it’s vital that we all take care of our calves. That’s because weak or tight calf muscles, left neglected, can contribute to all sorts of posture problems, pain, injuries and athletic performance problems — and who wants that?

Thankfully, there are many calf exercises you can do to keep this often overlooked muscle in top shape.

Why It’s Important to Strengthen Calves

What makes calf exercises so important to our daily functions? The calf muscle, which is on the back of the lower leg, is made up of two muscles. The gastrocnemius is the larger calf muscle that forms the bulge in the upper calf area. There are two parts that form a sort of diamond shape. The soleus is much smaller and more flat lying just beneath the gastrocnemius muscle.

These two calf muscles taper and merge together at the bottom of the calf, consisting of tough connective tissue that joins the Achilles tendon. This inserts into the heel bone.

With all of these mechanics at play, you can now see how important it is to ensure all of these parts are in good working order. When we walk, run or jump, the calf muscle performs work to pull the heel up, allowing a forward movement.

Back to that gastrocnemius. That chief muscle of the calf is responsible for flexing the knee and plantar flexion of the foot (the movement that consists of pointing your toes downward). It runs to the Achilles tendon from two heads attached to the femur above the back of the knee.

The soleus is responsible for plantar flexion. When we stand, the soleus offers a lot of stability, in particular to the foot, fibula and tibia.

Together, this dynamic duo provides critical stabilization for walking, hiking, running, jumping and even standing. Calf exercises are crucial because an underdeveloped calf area could cause some nagging injuries, such as Achilles tendonitis, shin splints, calf strains and plantar fasciitis.

How to Develop Great Calves

The calves are no different than general body shape when it comes to the variety of sizes. Some have skinny calves; some people have calves with more fat; some are muscular, toned or bulky — it depends on a lot of factors.

Genetics can play a big role in the shape of the calves, but if you’re a bodybuilder, you’re likely to have thick, muscular calves due to the work you put into building them. Endurance cyclists often have strong, well-defined calves because of the repetitive motion of pushing and pulling the pedals.

There are folks who have long, lean calves with no muscles to show, or dancers often have long, lean calves featuring definition. The shape of the calves is also determined by the position of the muscle in relation to the knee and ankle joints — some are simply higher, and some are lower, most likely a genetic attribute.

Regardless, the shape of your calves is usually affected by what you do every day. If you exercise routinely or are a runner, cyclist, dancer or bodybuilder, you’re more likely to have shapely calves. If you’re overweight, your calves may appear large and untoned.

In any case, you don’t have to be an amazing dancer to have great calves. Just simply putting calf exercises into your fitness regimen can offer surprising results.

Best Calf Exercises

Working the calves is easy and does not require too much time. With a consistent routine of every other day, you can have toned, shaped calves in no time.

Here are some the best calf exercises to add to your workout routine.

1. Standing Calf Raise

Stand near a wall or chair for balance. Place your feet hip-distance apart with the ankles, knees and hips square to the front.

Once you are stable, slowly lift your heels off the ground, raising the body upward (not forward or backward). Tuck your butt under just a bit, and tighten the abs as you raise.

Hold this position for three to 10 seconds (You will be able to hold it longer as you get stronger.) Release, and repeat 10 to 20 times.

2. Single-Leg Calf Raise

This is similar to the previous calf exercise but requires a bit more stability. Over time you won’t need the wall or chair for support, but for now, make sure you’re able to maintain stability by standing near a wall or chair.

Place your feet hip-distance apart with the ankles, knees and hips square to the front.

Once you are stable, bend your left knee so that foot is off of the floor. (Abs are tight.)

Slowly lift your right heel off the ground, raising the body upward (not forward or backward). Hold this position for one to three seconds.

Release, and repeat 10 to 20 times on each leg.

For an even more advanced move, try this on an exercise ball, but be careful — and work your way up to it. A nearby support to hold on to is crucial if trying this exercise.

3. Seated Calf Raise

This exercise can be done on the calf exercise machine at the gym by selecting the appropriate weight for your level. Make sure you don’t overdo it.

Here’s the at-home version: Start by sitting in sturdy chair, and place your feet flat on the floor. Make sure the knees stay aligned directly over your feet.

Lean forward while placing hands on thighs close to your knees. This is where the action is going to take place.

While raising your heels, keeping the toes and balls of the feet on the ground, simply push down on your thighs to add resistance. Then slowly lower your heels. Repeat 10 to 20 times.

The harder you push, the harder it will be to lift your heels. You can place a weight on your lap for resistance if your prefer and feel you are ready for that.

4. Three-Way Stair Calf Raise

Using stairs, or any sort of ledge (such as a sidewalk), is a great way to build muscle in your calves. To do it, you may want to choose a spot that has something to hold on to for stability, such as a rail.

Place the toes and balls of your feet on a step at hip distance apart. Just like the the standing calf raise, keep the abs tight while slightly tucking the butt. (This tightens those abs and glutes, which will help tone them, too.)

While toes are pointed forward, allow the heel to lower an inch or two below the height of the step, then raise upward on the toes and balls of the foot. Repeat 10 times.

Then turn the toes inward, and repeat the action. Now, turn the toes outward, and repeat 10 times. Do three to four sets.

Calf Stretches

Calf exercises should also include calf stretching. Studies show that a common cause of stress fractures is calf tightness, which causes a premature lifting of the heel while running and transfers a significant amount of force into the forefoot.

A study published in the Journal of Orthopedic and Sports Physical Therapy found that subjects with tight calves were 4.6 times more likely to sustain a metatarsal stress fracture.

According to the National Academy of Sports Medicine, tight calves can also contribute to postural problems like lower crossed syndrome and pronation distortion syndrome.

While most people know how to perform standard calf stretches, it’s vital that you hold each stretch for a minimum of 30 seconds. This allows the muscle to better relax and elongate to improve flexibility.

Maintaining calf flexibility is vital to maintaining a healthy range of motion in your ankle. Your kinetic chain is all connected. It’s pretty amazing!

Here’s a simple stretch that even a couch potato can do …

Couch potato calf stretch: Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so you feel a stretch in your calf muscle.

Hold for 30 seconds, then do the same with the other leg, three times per leg.

Also, don’t forget yoga. Releasing tight, overactive calves is just one of the many benefits of yoga.

Two great poses include downward facing dog and standing forward bend. Nice side effect? Yoga changes your brain for the better, too.

Common Calf Muscle Injuries

Forward action or running works the back of the leg more than the front. Did you know that for a runner, the calves lift the heel about 1,500 times per mile?

All that heavy lifting can cause a lot of lower leg injuries, such as calf pulls, shin splints, stress fractures and compartment syndrome, if underdeveloped. Also, anything from not being warmed up before exercise to doing a lot of hill work, over-stretching to overtraining can lead to calf strains. Depending on the severity of the injury, it could take some time to heal.

Some people complain about tight calf muscles. This can be triggered from overuse, trauma from an injury, nerve injuries or medical problems, like stroke or diabetes.

There also are concerns about those who store fat in the lower extremities, such as the calves. The problem is that this can cause blood clots, increasing the risk of heart disease.

Additionally, fat storage in the calves can be caused by the retention of lymphatic fluid in the legs due to a weak lymphatic system. If you feel this describes you, make sure to consult your doctor.

If the calf muscle is not in good working order some conditions can occur, such as:

Calf Muscle Strain

A calf muscle strain is when you stretch the calf muscle past its normal position, which can cause tearing of muscle fibers. Pain levels can be mild to severe. This is sometimes referred to as a pulled calf muscle or a calf muscle tear.

Calf Muscle Rupture

A calf muscle rupture is when the calf muscle has completely torn. This will likely result in severe pain. It can cause the inability to walk, and the muscle may even collapse into a lump that may be seen and felt through the skin.

Calf Muscle Myositis

Calf muscle myositis is the occurrence of inflammation of the calf muscle. Though rare, this can be caused by infections or autoimmune conditions. An autoimmune condition often attacks the tissues of the body by mistake.

Rhabdomyolysis

Rhabdomyolysis is when the muscle breaks down because of long-term pressure, over-exercising, drug side effects or a severe medical condition, but if this happens, it is likely to affect numerous muscles in the body. The characteristic triad of complaints in rhabdomyolysis is muscle pain, weakness and dark urine. The calf is one of the muscle groups often impacted when muscle pain is reported.

Calf Muscle Cancer

Calf muscle cancer isn’t very common, but the tumor may start in the calf muscle, known as sarcoma, or spread to the calf muscle from elsewhere, which is known as metastasis.

Best Approach to Getting Defined Calves

When you’re trying to cut body fat and get defined, diet is key. It’s no exception when we’re talking about the calves. 

Protein (hint, eat your protein foods!) is important for building muscle. When choosing carbs, the complex carbohydrates are the best, but a few simple carbs are still needed — just don’t over do it.

Healthy fats are the way to go, such as avocado and coconut oil, but use in moderation. Athletes may need a few more calories to build muscles, but regardless, careful monitoring of caloric intake is important if you want to build and see the calf muscle definition develop.

Some ways to get those awesome calves are at your fingertips. You can work with a personal trainer to determine the best exercises strategies for you.

Because some calf exercises may incorporate balancing on your toes, if you have stability issues, make sure to include a safe environment for exercising, and work out with a partner or coach. Additionally, proprioception exercises to build balance may be a great way to prevent injury for athletes. 

Calf raises are most popular when it comes to strengthening and building muscle in the calves. Calf raises are great because they help improve muscular strength, which, of course, will tone the area.

Nice perk? They can be done almost anywhere.

Sports rehab doctors and coaches often use calf raises to help with issues that arise from Achilles tendon injuries, such as an Achilles tear or tendonitis. When you have strong calf muscles, you reduce the risk of injury by reducing the stress placed in that area during activity. This, in turn, facilitates faster healing.

If you often engage in activity that requires balancing on one foot, such as a yoga position or jumping while playing basketball, strong calf muscles can offer a lot of stability.

Appropriate strength training techniques to help stimulate the correct muscles in your calves can help shape the calf muscles. Improving the flexibility of the ankle joints and varying your exercise moves to include all the ranges of motion may also be beneficial. Seated and standing calf raises and leg press machines can help develop stronger calves.

The post Best Calf Exercises & Stretches for Great Calves appeared first on Dr. Axe.

One of the best total-body exercises is the burpee. Burpees hit almost every muscle group while providing the aerobic and endurance benefits. It even helps strengthen the core. (It is important to note, though, the person has to be in proper shape to start off as this complex exercise can lead to injury if the exerciser isn’t ready for it.)

To be clear, this exercise is not an easy one. Spartan Races require participants to do 30 burpees in a row if they choose to skip an obstacle — clearly a form of punishment that goes to show just how tough the exercise is. Similarly, CrossFit often require a number of burpees to be performed for anyone arriving to class late.

Learn how to do a burpee, plus how it can incorporated into a workout.

What Is a Burpee?

The burpee, also known as a squat thrust, is a full-body plyometric exercise that incorporates four steps. The basic burpee is called a four-count burpee and starts in a standing position. From there, follow these four steps:

• Count 1: Drop into a squat position with your hands on the ground.
• Count 2: Kick your feet back, placing your body into a plank position, while keeping your arms extended.
• Count 3: Jump your feet back into the squat position.
• Count 4: Jump up from the squat position.

Often, the burpee is performed as a six-count bodyweight exercise where a push-up and an explosive jump is added to the mix, making this love/hate exercise even harder. The burpee is using so much energy that it is easy to get fatigued very quickly.

This is one of the reasons that it is often incorporated into a challenge of some sort, such as the 100 burpee workout. The fatigue happens very quickly due to the full body movements and, in some cases, up to three jumps not to mention the push-up if you decide to add that.

A physiologist named Royal H. Burpee developed the burpee in the 1930s by using it as a fitness test. He used the test as part of his doctoral thesis in applied physiology from Columbia University in 1940. It became popular when the United States Armed Services used it as a way to assess the fitness level of recruits during World World II. It allowed the military to quickly review agility, coordination and strength.

Benefits

1. Burpees Are a Full-Body Workout

Most exercises work on specific muscles or muscle groups; whereas, the burpee pretty much works it all — core muscles, shoulders, chest, triceps and legs. You can even modify it to ensure full body work. For example, when in the plank position, throw in a tricep pushup, and you are now including the triceps while working legs, core and other upper body muscles.

Burpees are even considered a great butt exercise.

2. Burpees Add Strength

Let’s face it, burpees are tough and often fall into the dreaded exercise category. You love the results, but they are so hard, that getting through 10 of them is enough of a challenge for most. The thing to keep in mind is that just like anything else, practice offers more. At first, doing even three burpees may be as far as you can go, but if you stay with it, you will be able to do way more because you will get stronger. Those three burpees can turn into 13 in no time!

A study reported the evaluation of active women and their aerobic fitness and muscular endurance when performing whole-body weight high intensity training to include burpees, jumping jacks, mountain climbers or squat thrusts as compared to specific single interval exercises, such as leg presses. The data indicated that although improvements in cardiovascular fitness and strength are evident by both endurance and low volume interval-style training, “whole-body aerobic-resistance training imparted addition benefit in the form of improved skeletal muscle endurance.”

3. Burpees Can Be Done Almost Anywhere

Another great feature of burpees is that you can do them anywhere. There is no need for any additional equipment beyond body weight. That makes them the perfect exercise to do in most places, including your hotel room, so you have no excuse to keep up with your fitness, even when traveling.

A study of Army Reserve Officers’ Training Corps cadets investigated how the effects of high-intensity interval training (HIIT) impacted fitness levels. Twenty-six college-aged participants completed four weeks of exercise training in just three days. This consisted of 60 minutes of general physical training such as whole-body calisthenics, incorporating “all-out” burpees.

The results showed sustained fitness even though the duration of the calisthenics was short. An exercise program that includes HIIT may be the best way to maintain fitness without access to equipment.

4. Burpees Build Muscle Definition

As said above, burpees are considered a great exercise for the quads, arms, chest, butt, hamstring and the core. With all that work, it is impossible to avoid getting a more defined and toned physique.

Proper form is key; you need to take your time while performing the exercise to make sure you avoid injury and reap the benefits of this amazing all-in-one exercise. Once you have mastered it, you can start to challenge yourself with increased speed.

5. Burpees Increase Endurance

There’s nothing like 10 burpees in a row to get your heart pounding. A study showed that cardiovascular benefits were gained with calisthenics as compared to cycling, indicating that both are beneficial in building endurance and cardiovascular strength. This happens because you are working numerous muscle groups all at one time. The demand for oxygen increases with this work.

Over time, you will be able to perform more of them because your body will have the ability to use this oxygen more efficiently. This is when speed combined with perfect form comes into play, making you stronger and more efficient at performing the burpee. This work will help your other fitness endeavors, too.

How to Do Burpees Exercise

Even though the burpee may sound intimidating, it is really simple. Here are the basic instructions for performing the classic burpee.

1. Start by positioning yourself in a standing position.
2. Then, drop down into a squat position placing your hands on the ground.
3. Next, jump your feet back in one quick motion resulting in the front plank position.
4. Return to the squat position in one quick movement.
5. Jump straight into the air as high as possible.

Now that you know the move, practice it a couple of times to make sure you have good form. Keep the abs tight in order to protect your lower back.

Burpee Modifications

• Instead of jumping the legs out to the plank position, you can walk them out to the position.
• If jumping is too much right now, just stand upright instead.

Once you are stronger, you will be able to perform the exercise consecutively based on the instructions of the workout. If you need a break, take 10 to 15 seconds, then resume. Over time, you will be able to do more at a faster pace.

Burpees Workouts

There are many ways to do a burpee workout. Have you heard of the Burpee Mile? This is where you do a burpee with a broad jump for the distance of a mile. There is the popular 100 Burpee Challenge that may intrigue you.

Not ready for that? How about trying one of these burpee workouts and work your way towards your next challenge.

First, before any of these workouts, do a warm-up, such as walking in place for a few minutes and then some jumping jacks. You can also combine these the burpee exercise with nearly any kind of workout. It goes particularly well with HIIT workouts or Tabata workouts.

1. Basic Burpee Workout — Beginner

Perform 3 sets of 6 burpees with a 30-second rest between each set.

2. Burpee Workout with Push-Up — Advanced

Perform 5 sets of 10 burpees with a 45-second rest between each set, but add a push-up when in plank position.

Challenge: Add 2 push-ups with a side knee tuck! To do this, once you are in plank position, perform a push-up. As you go down, bring your right knee to your right elbow. Repeat on the left side. Then, resume the burpee. This one is tough, but offers amazing core benefits.

3. Burpee Workout with Push-Up and High Knee Tuck Jump — Advanced

Perform the burpee as prescribed above, but when you stand up to do the jump, explode into a high knee tuck jump. To do this, as you explode upward into the jump, tuck the knees and try gently slapping your knees as a reminder to brings the knees up as high as you can.

4. Burpee Circuit Superset Workout

Perform 4 sets of 4 exercises for one minute each, with a 10-second rest between each exercise and a one-minute rest between each set. Do as many as you can during the interval.

Exercise 1: Mountain Climbers

Get in plank position and move the feet forwards and backwards, one at a time, in a fluid movement. Do not touch toes to the ground with the forward foot. Keep abs tight.

Exercise 2: Jumping Jacks

This is the classic jumping jack that you have known since childhood. Simply stand with feet hip-distance apart. Arms at your sides. Jump feet out to the sides while taking your arms out the side and up above your head.

Exercise 3: Burpees

Start by positioning yourself in a standing position. Then, drop down into a squat position placing your hands on the ground. Next, extend your feet back in one quick motion resulting in the front plank position. Return to the squat position in one quick movement. Jump straight into the air as high as possible. You can add the push-up and/or the high knee tuck jump as described above for a bigger challenge.

Exercise 4: Squats

Start with feet a little wider than hip-distance apart. Keep the upper body as upright as possible during this exercise. Go down into a squat as if sitting in a chair. Try to go down until the quads are parallel to the floor. Return to the starting position and repeat.

Precautions

If you are suffering from lower back pain, you may want to avoid doing the burpees. While if performed correctly, it should not cause problems, it is an exercise that uses most of the body. Additionally, if you suffer from vertigo, this exercise may be difficult to perform. And again, it’s best to work with a fitness professional, at least at the beginning, to make sure your form is correct and you’re not exercising with muscle imbalances. This can also lead to injury.

Final Thoughts

Regardless of your fitness level, you can work your way up to performing the burpee as part of your workout and strength building. It is the perfect exercise to build muscles and endurance and can go with you just about anywhere.

The post How to Do a Burpee (and Why) appeared first on Dr. Axe.

If you knew that there was something completely free, totally accessible no matter where you are, and proven to benefit your sleep, metabolism, bones, immunity and mood — wouldn’t you be willing to give it a try? Then bodyweight exercises should be right in your wheelhouse.

Despite the fact that most health professionals recommend that strength training become an integral part of every adult’s fitness program in order to get the most benefits of exercise, most people still don’t take advantage of all that strength-building exercises have to offer. Because people usually cite reasons like a lack of time, no gym membership or not knowing how to use weight machines properly as obstacles to strength training, here’s an idea: Simply do bodyweight exercises instead!

Did you know that Americans lose on average more than six pounds of lean muscle mass for each decade of life? Some researchers estimate that our metabolic rate decreases 3 percent to 8 percent each decade from the age of 20, which can mostly be attributed to a natural decrease in muscle mass.

One of the best ways to maintain a strong metabolism and prevent your weight from creeping up? Work at building more muscle mass by challenging yourself to lift heavy things. Stressing your body with a heavy load makes it stronger, whether that load is a dumbbell workout, weights on a machine or your very own body.

What Are Bodyweight Exercises?

Bodyweight exercises is simply using your own weight to build strength. A push-up, a plank or the squat exercise are three classic bodyweight exercises. Bodyweight exercises are totally customizable, can be done anywhere and at any time, requires no equipment or gym membership, and takes less than 30 minutes.

If free weights, treadmills, group classes or exercise machines intimidate you, bodyweight exercises might be the very thing you need to break into a healthier routine.

Cardio (aerobic) exercises definitely have their benefits, but building muscle is equally important and often overlooked. Bodyweight exercises are a type of strength training, which helps rebuild muscle wear and tear that develops as we age. Numerous studies show that building lean muscle mass is also great for your heart, blood vessels, lungs, hormone production and even brain activity.

Another little-known benefit of bodyweight exercises and other forms of strength training is that they help reverse the negative effects that chronic dieting, or “yo-yo dieting,” can have on the body. You’re probably thinking, “Aren’t diets supposed to help improve your body composition?” Supposed to, yes, but consider this: Someone who has been dieting for years loses muscle tissue from both the process of aging and from a low-calorie diet that doesn’t supply enough nutrients to muscles to help them stay strong. Muscle is critical for maintaining a healthy weight because it’s actually metabolically active tissue, requiring more calories than fat just to be sustained.

How much strength training do you need to do each week? Most authorities recommend:

• Performing strength-training exercises at least two to three times per week. Each should be a “full-body workout” ideally, which uses multiple big muscle groups (like your back, legs, chest and core) to get the most bang for your buck.
• For each strength workout, aim to do eight to 10 different exercises, varying the muscles that each one targets. Each exercise is done in one set, and within each set you should perform eight to 12 reps.
• After completing your strength workouts, make sure to also stretch at least two to three days a week to prevent injuries and increase range of motion, flexibility and recovery time.

Benefits

Whether or not weight loss, or even weight gain, is your primary goal, keep in mind that bodyweight exercises have benefits that are far beyond just improving your appearance. Here are several ways that doing bodyweight exercises can help you maintain better cognitive, immune, cardiovascular and hormonal health:

1. Help Build and Maintain Lean Muscle Mass

As you’ve learned, building strength is crucial for maintaining a strong metabolism as you age, since it increases lean muscle mass that naturally declines as someone gets older. Muscle mass plays a significant role in maintaining a healthy weight and general metabolic functions — for example, helping with insulin sensitivity, thyroid function and hormonal balance. Generally the more lean muscle you hold on your frame, the higher your basal metabolic rate is, which means you need more calories just to maintain your weight on any given day.

Ever notice that muscular athletes can get away with eating a lot? It’s not just that they’re training for many hours a day; muscles also burn more calories than fat does. When you build more muscle, you burn more fat even when you’re at rest or simply sleeping! Bodyweight exercises can also result in increased growth hormone production. Growth hormones are often referred to as our natural fountains of youth, because they’re what help us retain lean body mass and fat-burning abilities.

Finally, if you simply enjoy cardio workouts like running or swimming more than strength exercises, here’s some good news: Lifting weights of any kind gives you enhanced strength and performance, which provides more power for all sorts of exercises. For example, building strength in the back or core comes in handy when you’re running, while strengthening the shoulders is useful for swimming.

2. Improve Heart Health

Exercise of any kind causes the heart to pump blood stronger and more effectively, which reduces blood pressure levels naturally and improves circulation. The heart is strengthened just like any other muscle when it’s routinely put under more pressure, so it adapts by gaining the ability to do its job better.

Strength-training exercises are also tied to healthier blood cholesterol levels and less risk for a heart attack or stroke. In fact, regular strength-building exercise is tied to increased longevity in general — even protection from cancer — since it prevents muscles from wasting and down regulation in the metabolism. Even patients recovering from heart attacks or heart disease are now advised to do weekly dynamic resistance exercises to build back heart strength and endurance safely.

3. Reduce Risk for Diabetes

Exercise can also fight diabetes since it helps with removal of glucose (sugar) from the blood, ushering the glucose into your muscles to be as stored as glycogen and used for energy at a later time. Another benefit of this process is that it prevents a high level of glycation end products from accumulating in the bloodstream, which over time can damage blood vessels, organs and tissues.

4. Improve Your Mood and Fights Depression

Some people refer to exercise as the body’s natural Prozac, since it biologically reduces stress and is tied to improvements in self-esteem, confidence, the ability to problem solve, better sleep and emotional health. When you exercise, your body releases endorphins, chemicals that give you a natural high and lift your mood, helping to fight depression and improve low energy levels.

5. Help Maintain Cognitive Function

Strength training is often tied to longevity and a reduction in DNA damage due to the anti-aging effects of muscle mass. The hormone BDNF, which is stimulated by exercise, helps brain cells regenerate even as someone becomes older. Exercise also lowers oxidative stress and inflammation, which are tied to cognitive disorders like Alzheimer’s disease, dementia and so on.

6. Improve Health of Joints and Bones

Increasing muscle mass offers protection of joints and bones, since stronger muscles mean that you rely less on your joints to move around. Exercising has been shown to help improve pain in the back, ankles, knees and hips, while also increasing bone strength and density.

Weight-bearing exercises increase your body’s fortification of bone reserves and protect your skeletal frame, which is crucial for preventing fractures, falls and bone loss into older age (especially for women who are at a higher risk for osteoporosis).

Bodyweight Exercise Workout

Now that you know all the benefits of bodyweight exercises, let’s look at how you can get started. Overall, the idea is for you to integrate exercises that build strength all over, ideally by doing moves that use more than one body part (like push-ups, squats or burpees). Many of these moves are similar to calisthenics.

Keep thing simple at first and and time-efficient, since the more convenient your exercise routine is, the more likely you are to stick with it. That’s one of the top exercise hacks there is.

Try creating your own circuit workout by combining 5–10 different bodyweight exercises below. Each can be done one after the other for the best results, without much rest in between. This gets your heart rate up quickly and gives you the benefits of a cardio workout at the same time.

After you go through a circuit of all 5–10 exercises, you can repeat the entire circuit again if you’re physically fit enough to so. If not, this is simply something to work toward. Do bodyweight exercise circuits 3–4 times per week, taking rest days in between (or alternating with cardio) to give your body time for proper muscle recovery.

Bodyweight exercises to try include:

• sit-ups
• pull-ups
• push-ups
• lunges
• squats
• burpees
• tuck-jumps
• mountain climbers
• plank
• wall-sits
• chair pose
• limb-raises
• “supermans”
• tricep dips
• reverse fly
• bicycles

In addition, many butt workouts include bodyweight exercises such as the donkey kick. How do you know how many repetitions you should do? Do what feels right and always focus on form, while listening to your muscles for feedback. Usually 12–20 is a good number of reps to aim for, but it depends on your abilities and level of fitness.

Begin with light loads and slow speed to get proper form down, then increase difficulty if you can maintain proper form by doing more reps or performing the exercise at a quicker speed. Your muscles should be fatigued at the end but not in complete pain, strained or injured.

To keep things interesting, you might want to also invest in some simple at-home tools that make incorporating bodyweight or strength exercises throughout the day easier than ever:

• a pull-up bar (to hook onto a door at home)
• basic free weights or dumbbells
• a yoga mat
• stability ball
• BOSU ball

Adding HIIT Bodyweight Workouts

Instead of doing the same number of bodyweight exercise sets/reps, the same duration or a consistent level of intensity each time, try to keep challenging yourself. Kicking it up a notch and performing strength training at a higher intensity has numerous benefits.

High-intensity interval training (HIIT workouts) isn’t just for cardio; it can also take the benefits of bodyweight exercises to the next level. And just like doing slower circuit workouts, you can practice bodyweight training at home.

What qualities as high-intensity? During the “intense” interval you want to reach around 85 percent of maximum heart rate, which means you’ll be breathing heavily for a short, but difficult, period. Between intense intervals of performing reps very quickly, which should last about 30–60 seconds, take the same amount of time to rest.

Above 85 percent of your max heart rate is the anaerobic threshold, or the point at which your body starts experiencing an afterburn effect that causes you to burn calories long after the workout is over. At this point you should be sweating and really feeling the burn, but it’s well worth it — HIIT takes a shorter amount of time and has enormous health benefits relative to traditional cardio or circuit training workouts.

Final Thoughts

While cardio has its benefits, nothing beats strength training for long-term weight management. And when it comes to strength training, bodyweight exercises are the safest, most convenient and least expensive workouts to do.

Not only do they use your own bodyweight to work out, but they build muscle that burns fat long after your workout is done. Bodyweight workouts are more attractive to people who find weight machines or the gym intimidating or too costly. And their benefits include more than just building lean muscle mass — which is the main, most impressive benefit, of course.

Bodyweight exercises also improve heart health, prevent and treat diabetes, improve your mood, help maintain cognitive function, and strengthen joints and bones. So stop making excuses and start your strength training today with bodyweight exercises! You’ll feel better, look better and become healthier overall!

The post Bodyweight Exercises to Build Strength at Home appeared first on Dr. Axe.

The serratus anterior? Huh? 

I know, I know — it sounds like a dinosaur or maybe one of the zombies from “The Walking Dead,” but this small muscle is a forgotten powerhouse. A vital stabilizer for healthy shoulder mobility, it deserves our attention. 

Take a second to reach your arms straight above your head into a big “morning” stretch and you will activate the serratus anterior muscle. I’m reminded each morning of the crucial role these little guys play in our balance, strength and posture as I run through my morning stretch routine. 

I’m going to walk you through what the serratus anterior is — such as how it even helps your breathe! — as well as how to strengthen and stretch this important area.

What Is the Serratus Anterior?

Projecting outward are finger-like tentacles that originate from the first through eighth rib, wrapping intercostally around the outside of the rib cage. The muscle then inserts posteriorly into the anterior surface of the border of your scapula or “shoulder blades.”

The serratus anterior is broken down into three sections: superior, intermediate or medial, and inferior. When properly strengthened, it gives the look of an extension of the abdominals and increases the strength of your core.

The serratus anterior has a very important job in the pectoral girdle, both protracting the shoulder and rotating the scapula so the glenoid cavity moves “upward” superiorly and anchors the shoulder blade. When we protract our shoulders, we are abducting or moving away from the body. This works collaboratively with a more familiar muscle called the rhomboids on the posterior or dorsal side of the body. 

The rhomboids are large muscles on each side of the upper back. If you raise your arms up in a “touchdown” motion and squeeze your shoulder blades (scapulae) together, you fire up and contract the rhomboids, which act as an antagonist to the serratus anterior muscle. 

Another important function of this muscle is lifting the ribs as an accessory inspiratory muscle. Working hand and hand with the intercostal muscles, the serratus anterior helps open the chest and allows for deep breathing. Stop for a moment, take a big breath in and think of all of the amazing muscles that are at work to make that happen each time you inhale. 

The intercostal and core abdominal muscles act to reduce the thoracic volume, while the serratus anterior and other muscles in the thoracic cavity help increase thoracic volume. If we flip the body over onto the posterior side, the superior serratus posterior muscles assist in increasing thoracic volume while the inferior assist in thoracic volume reduction.

Wow!  That’s a lot going on every time we breathe.

The long thoracic nerve supplies the serratus anterior muscle via three spinal nerve roots, which cut through the clavicle area to the right of the brachial plexus. This innervation supplies from your fifth through seventh cervical spine and is important for the mobility of your neck.

Due the length of this nerve, it’s susceptible to injury via direct trauma, such as contact sports or blows to the upper torso. 

In the case of this type of upper extremity injury and because of the limited pain management options for this type of injury, with the rise of opioid usage, physicians are utilizing a new ultrasound procedure. It’s called Ultrasound-Guided Serratus Anterior pain block and is a promising single injection procedure that is decreasing the need for opioids, while relieving the pain of the trauma to the rib cage.

This is a promising alternative for traumatic posterior rib fracture pain and is utilized in emergency departments.

The serratus anterior protects against neck pain and is sometimes called the “boxer” muscle. In reality, we use it in swimming, holding handstands or yoga poses, throwing a football, and even doing a push-up. 

In Latin, serrare means to saw, and the serratus anterior muscle looks serrated against the ribs, projecting across the upper torso. Its movement within the shoulder joint enables the arm to move above 90 degrees. 

Injury can occur due to overuse and repetitive movements, such as in swimming, heavy lifting or throwing a baseball. When overused, the muscle is subjected to mini muscle traumas that over time lead to strains, pain and tears. 

The significance of this? The arm’s movement relies on a series of muscles to anchor the shoulder blade to the body. 

Injury prevention tips:

Warming up your muscles for just a few minutes before any activity is important. It increases the muscle temperature and allows for an increase in muscle pliability. 

Follow this with a stretch, holding for about 10 seconds, to allow for improved muscle performance. 

Finally, make sure to cool down your muscles by slowing down the exercises before completely stopping. This helps prevent dizziness, fainting or nausea and also helps remove the lactic acid from the muscles, allowing the blood that pools in the lower extremity time to reach the brain.

Best Exercises to Strengthen Serratus Anterior

1. Scapular Push-Ups

To execute this properly, place your arms just outside of shoulder-width, and lock your arms firmly. If you need a modification or have weak wrists, you can do this exact exercise on your forearms. From here, you want to tighten your abdominals and glutes, keeping your body in the plank position. 

To execute fully, pull your shoulders back, squeezing your shoulder blades together and then extending your shoulders forward by pulling your shoulder blades apart. Try adding three sets of 10–15 repetitions into your next core workout.

2. Dip Shrugs or Reverse Shrug on Dip Machine

This exercise increases the range of motion versus just using dumbbells for shoulder shrugs. On the dip machine, you will begin with arms fully extended and supporting your body weight with the shoulder and arms. 

Be sure to check your spinal form for any arching and correct by tucking the pelvis forward. This is important to keep your posterior spinal muscles safe. 

Slow and controlled, lower your body by allowing the shoulders to climb toward your ears. Follow this by reversing the motion and pushing the shoulders downward away from the ears back to the starting dip position. 

You can easily build these into your workout regimen to gain strength and tone the serratus anterior.

3. Downward-Facing Tree Pose – “Handstand”

This is challenging but can be done against a wall or with a partner’s assistance. A concentric contraction occurs as your scapula rotates onto the rib cage. As you kick up into the handstand, engage the core, and lift your toes upward.

It’s important to maintain form because collapsing into the wrist is dangerous to the carpal tunnel and the nerves moving through it. 

This pose utilizes the serratus anterior, rotator cuff, deltoids, abdominals and hamstrings to stabilize the position. This muscle is a true powerhouse stabilizer and helps the chest from collapsing through the scapula.

Best Stretches

1. Downward Dog Yoga

This pose strengthens and stretches the serratus anterior muscle. Further moving from plank position to downward dog and back to plank position adds activation of the core abdominal muscles.

You can stretch and strengthen by adding some movement through downward dog (inverted V) pose. This creates a concentric contraction to upwardly rotate and abduct the scapula on the rib cage.

As in other yoga poses, the breath is vital during this inversion and naturally moves the diaphragm cranially (upward), creating deep inhalation and exhalation for the body. As you move your shoulders away from the ears, the scapula starts a downward movement, and it protracts and activates the serratus anterior muscle. 

According to a study from the Mayo Clinic, prone planking exercises activate the serratus anterior along with nine other muscles at levels conducive to high electromyographic (EMG) muscle strengthening levels.

2. Cobra Pose

This pose is done in the prone position with a slight backward bend contracting the spine and upper and lower limbs. With toes tucked beneath, legs fully extended and arms pressing against the floor, you gently lift your chin and chest upward. 

The serratus anterior muscle is active as the body maintains a neutral position of the scapula against the press of the arms. It’s important to lift the spine upward as your shoulders press away from your ears to correctly execute the cobra pose. 

3. Seated Spinal Twist or Half Lord of the Fishes Pose

This twist engages all parts of the torso and works on different layers of muscles. When rotating the spine, it’s important to remember to keep the spine in a neutral position as you move into the twist. Flexion on the spine can compromise the safety and stability of the pose, injuring the lumbar vertebrae or disc. 

It’s important to listen to your body and stop when you feel a comfortable stretch. Once you find that “sweet” spot, breathe through the stretch, allowing the muscles to relax and release. Think of it like you are ringing out a dirty rag, releasing the excess lactic acid that gets stuck in your spinal canal from everyday usage and exposure to free radicals.

This pose exhibits a concentric contraction of the serratus anterior, spinal extensors, and adductors longus and brevis.

In any fitness or bodybuilding program, it’s important to look deep into the accessory muscles and not just focus on the larger more common muscles. These intricate details will amplify your performance and get you the physique you are looking for. 

The serratus anterior is a small powerhouse in the chest that when given proper attention can create stability in the shoulder girdle, allow deeper breathing and create a extension to your already rockin’ six pack abs!

The post Serratus Anterior Exercises to Strengthen the Top of Your Abs appeared first on Dr. Axe.

It is very common for women to dislike the shape of their legs, and you will often hear women say, “These are not the legs I want!” But that doesn’t mean you cannot have the legs you want. There are some great exercises and activities that you can incorporate into your daily life that will completely transform your legs — making them beautifully toned, lean and strong — and are considered the best leg workouts for women.

However, it’s important to understand that while performing some key exercises on a consistent basis will help you get those legs fit and beach-ready, only when combined with a healthy diet will such a transformation happen, especially if you seek to keep those legs in great shape long-term.

Here is an exercise program to help you reshape your legs through proper exercise. The great news is that with this program, you will gain other key benefits, such as toning other parts of your body, feeling healthier, starting to do more activities, having more confidence and simply looking great.

Best Technique

Choosing the right exercises is part of finding the best leg workouts for women, but this plan works really well when you engage the leg muscles to include the inner thighs (try our inner thigh workout), outer thighs and butt while focusing on your core muscles. When you engage all of these muscles, you will work them more efficiently — which will help develop leaner legs, and more overall fitness.

The best way to accomplish this? Contract the muscles while performing the exercises as well as incorporating some resistance.

Resistance training, even for older adults, can greatly benefit and add more muscle tone in addition to using your own bodyweight. Research indicates that using weight over a 16-week period significantly improved the muscle development in the legs, as well as the upper body of the subjects tested.

While some of these exercises suggest weights, keep in mind that you can create your own resistance, where there is constant tension during the lift known as isotonic exercises, without using any weight at all. Regardless, it may take time to gain the proper strength to perform the exercises correctly with added weight. Be patient. With consistency and a good diet, you will experience positive results that you can maintain for the rest of your life!

Best Leg Workout for Women

Here is a workout that you can do at home, which imports bodyweight exercises, or at the gym. Many of these leg exercises double as excellent butt workouts and some also work the calf muscles.

Start by doing these exercises 3 times per week, every other day for 4 weeks. For advanced exercisers, you can do the routine 4 times per week. If you can, incorporate about 15–20 minutes of one of the cardio workouts. This combined with a healthy diet will have your legs ready for summer!

Important Tips

1. If you are choosing to hold weights while performing some of these exercises, make sure to select weights that provide a little challenge, but that do not cause you to have poor form. If your form is suffering in any way, do not use weights until you are strong enough to perform the exercises with proper form because it may cause injury.
2. Proper form greatly affects the efficiency and results that you want. Going too fast may result in poor form as well. Take it slow until you feel comfortable, then you can try other options.
3. Engage as many muscles as possible while performing each exercise. To do this, focus on those muscles and contract them as you create the movement. This will make these exercises very effective!
4. If you are new to these exercises or any exercise program, consult your doctor and definitely take it slow.
5. As with any program, be patient! You will achieve results with consistency and a good diet. This is about long-term results, not quick fad diets and exercises.
6. Though these are common and regarded as very effective exercises, if you notice that you are struggling to breathe or even a slight pain of any sort, stop immediately and consult your doctor.

What You Will Need

• You can use your own bodyweight for all of these exercises; however, if you have weights or are at the gym, you can grab a set of light weights, medium weights, and for advanced exercisers, heavy weights.
• A timer or you can simply count 1001, 1002 and so on.
• A mat or towel.

Leg Exercises

Perform each exercise for 1 minute. Then, take a 15-second break between each exercise. Once you have completed one round, rest for 1 minute and repeat the round. For beginners, do a total of 2 rounds and for advanced exercisers, do 3–4 rounds.

Make sure to drink plenty of water and use controlled breathing.

1. Butt Lifter and Hamstring Toner

Get on all fours. Keep a flat back, meaning do not arch your back in either direction but rather keep it flat while engaging your abdominals. Hold one medium-to-heavy weight behind the your right knee by squeezing the lower leg towards your butt. Remember to choose the weight that is best for you, giving you a little bit of a challenge. Now, lift the leg to a 90-degree angle to the floor and bring it back down to the starting position, but without stopping. Continue with the lifting and lowering motion for 20 repetitions, then repeat on the other leg.

2. Squats

Stand with feet about hip-distance apart. If you are choosing to hold weight while performing this exercise, select a weight that provide a little challenge, but that does not cause you to have poor form.

Hold your weight, such as one heavy weight, or just your hands if you are choosing no weight, at your chest.

For good form, keep your upper body as upright as possible. Then, bend at the knees, pushing your butt back while squatting as if sitting in a chair. If you are able to go to where your thighs are at a 90-degree angle to the floor, that’s great. If not, just go about halfway. Over time, you will get stronger and be able to perform a deep squat.

(Also try the TRX squat in a TRX workout.)

3. Side Lunges

Stand with feet hip-distance apart, weights in hands down at sides. Step to the right and lunge down towards the floor, keeping your upper body as upright as possible during this movement. Then push off from the floor and back to the starting position. From there, repeat the exercise to the other side. Perform a total of 25 (1 on each side equals 1 rep).

4. Wall Sit

This is a great quad exercise and one of my favorites for strengthening and toning those thigh muscles. Find a sturdy wall. You can hold a weight in your hands if you want more of  challenge. Position your body into a squat position against the wall. Try to lower down so that the quads are parallel to the floor. Hold the position. If you struggle to push through the burn, come out of the position, shake your legs out for 5 seconds and then return to the position to complete the minute. Hang in there!

5. Bridge

This is a fantastic exercise for toning the hamstrings and butt while getting the core involved. Lie on the your back on the floor. Place your feet hip-distance apart with the knees up and the heels close to your butt on the floor. If you want a challenge, hold a heavy weight on your lower ab area to add more resistance. Begin raising the hips while pushing off with your heels. Push the hips up as high as you can. Hold it for 3–4 seconds, then release back to the starting position. If you can, never allow the butt to completely rest on the floor until the entire 60 seconds has been completed.

Want a double-challenge? Advanced exercisers can surely take this one! Simply do the same movement, but with one leg raised in the air for the entire 60 seconds. Then repeat with the other leg in the air for another minute. Feel that burn and see those legs get shapely and beach-ready!

6. Single-Leg Deadlift

This one works your butt and entire leg while working your core because it requires stability. Again, you can go without any weights, or you can grab medium-to-heavy weights. Stand with feet hip-distance apart. Knees are slightly bent. Position your hands or weights down in front of your thighs. Slowly bend at the waist, keeping your chest proud while sticking your butt back. Keep the back flat and keep your head aligned with the back as your go down to a 90-degree angle (or close to it) while lifting one leg. Do one minute on one leg, then switch.

For beginners, try this keeping both legs planted on the ground first. Once you have mastered this move, you can try doing the single-leg deadlift.

7. Forward and Backward Lunge Combination

You probably have done forward lunges, and you have done backward lunges … but have you done them as one combined move? This is great because it engages many muscles at the same time, all while working the butt and thighs!

You can use weights or no weights, holding hands down at sides. Stand with feet hip-distance apart. Starting with one side, take a big step forward so that your front leg is far enough in front of you to allow you to lower into a full lunge at a 90-degree angle. As you do this, push the hips forward. Then, as you rise back up, push off with your heel and step back with the same leg into the same position. Repeat 15 times on each leg.

If you are having trouble with balance, try staring at a spot in the room that is not moving while performing the exercise. It really helps with balance and focus. Also, consider dropping the weights if it’s too difficult to maintain good posture.

Bonus Leg Toning Workout

Bonus Cardio Leg Workouts

As noted, incorporate 15–20 minutes of cardio 3–4 times per week for added results. You can also do it before or after your sexy leg workout. A couple of these may require equipment at the gym, but we have included two suggestions that do not.

Cycling

Warm up for 5 minutes, then do 45 seconds of fast cycling with moderate resistance followed by 15 seconds of easy cycling. Repeat 10 times. Cool down for 5 minutes. If you are advanced, you may want to try a cycle class at your gym.

Brisk Walking

Simply put, you can walk to lose weight, but you need to get your heart rate up and strolling does not do that. Walk easy for about 2–3 minutes, then move into a brisk walk for the duration of the workout. Cool down with about 2 minutes of easy walking.

Walk/Run

Walk easy for about 2–3 minutes. Now that you are warmed up, move into a brisk walk for 1 minute, then run for one minute. Alternate this activity for the completion of the workout. Cooldown down with about 2 minutes of easy walking.

Elliptical

Warm up for 2–3 minutes with easy resistance. Then set the resistance at a moderate-to-hard level. The resistance should be challenging, feeling like you are going up a hill. Move into intervals of work for 2 minutes, then go easy for 30 seconds, using an easy resistance. Recover then repeat for the rest of the workout. Warm down with 2–3 minutes of easy movement and resistance.

Again, please consult your doctor if you have any questions about starting a new problem. If you are on medication or have a heart condition, take time to make sure it’s okay for you to perform these exercises. If you are new, take it slow and work your way into the full program.

Best Activities for Great Legs

Let’s finish with learning about some great things you can do on a regular basis, either on your own or with your family, that can tone your legs and even lift your butt while keeping you fit and active. If you can incorporate this into your weekly routine, you will really see the benefits.

Here are my top 11 favorite activities for great legs for women:

1. Walking
2. Running
3. Cycling
4. Barre Workouts
5. Burst Training
6. Bootcamp
7. Yoga
8. Hiking
9. Surfing
10. Stand Up Paddleboarding (SUP)
11. Jumping jacks
12. Burpees

The post Best Leg Workouts for Women & That Produce Results appeared first on Dr. Axe.

It looks like America is getting the memo: The benefits of yoga are well worth it.

A 2012 National Health Interview Survey (NHIS) concluded that almost 10 percent of all Americans, or over 21 million people, regularly practiced yoga, and that number continues to climb.

Yoga has evolved to become one of the most commonly used complementary and alternative health practices in the world. Today, it’s even more popular than chiropractic adjustments and osteopathic manipulation, meditation, herbal treatments, and massage therapy.

The NHIS reports that the most common reasons both adults and children turn to yoga include easing chronic lower-back pain, improving overall functioning, reducing stress, and improving overall physical fitness, strength and flexibility. Yoga is also a wonderful way to counteract the effects to too much sitting, and research shows adding yoga to your exercise routine can help improve heart health.

One of the many beautiful things about yoga is there are so many different types of yoga that there’s sure to be one that fits your personality and inspires you.

What Is Yoga?

Yoga is a meditative, “mind-body” movement practice that first made its way to Europe and the United States from Asia (mostly India) around the mid-1800s. It didn’t really start gaining much popularity until about the 1960s and ’70s here, though. Because it involves both movement and controlled breathing and focus, many of the benefits of yoga are similar to those of tai chi or martial arts.

Dozens of influential teachers throughout history have shaped yoga. Many actually created their own unique schools of yoga and started lineages that continue to attract millions of devoted followers.

Yoga’s roots go back to ancient India, although the practice itself is not religious in nature. Today, the most popular schools of yoga include Vinyasa, Ashtanga, Bikram (also known as hot yoga) and Iyengar. All of these types of yoga stem from a form of yoga called Hatha, and each has its own set of unique core principles, teaching styles, methodologies and physical benefits.

Yoga Journal broadly defines Hatha yoga as:

A set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body — especially the main channel, the spine — so that energy can flow freely.

Compared to other popular forms of “exercise,” yoga is more holistic in nature because it combines physical movement with controlled breathing techniques.

In yoga, the postures are known as asanas. The regulation of breath is referred to as pranayama. Together, these unite to bring great meditative focus and aspects of relaxation.

This is exactly why yoga devotees report benefits of yoga including both improvements in physical musculoskeletal conditions and mental health.

According to hundreds of studies conducted over the past 40-plus years, benefits of yoga include:

• Decreased stress and anxiety
• Fewer depression symptoms
• Better balance and flexibility
• Improved sleep quality
• Increased immunity due to stimulating the lymphatic system, aka yoga for lymph flow
• Detoxification through helping rid the body of toxins and heavy metals
• Increased strength and stamina
• Improved blood flow
• Better digestive functioning, including reduced symptoms of IBS
• Reductions in symptoms associated with pregnancy and postpartum depression
• Less chronic pain, including those caused by musculoskeletal problems like lower back pain or from frequent headaches
• Better body acceptance and reduced body image disorder symptoms

There are big investments in uncovering and proving even more yoga benefits. Large, government-funded studies are underway researching the benefits of yoga for:

• diabetes risk
• HIV and low immune function
• arthritis
• menopausal symptoms
• multiple sclerosis
• post-traumatic stress disorder
• addictions
• smoking cessation

Health Benefits of Yoga

1. Can Lower Anxiety and Control Stress

Regular yoga practice — especially when combined with other stress relievers like walking outside or mindfulness meditation — can help combat many physical effects of stress and anxiety. That’s due to the benefits of yoga that impact the central nervous system and immune system.

Research conducted by the Institute for Behavioral Medicine Research at Ohio State University found that yoga minimizes inflammatory responses to stressful encounters. That, in turn, reduced the health burden that stress places on an individual.

After comparing 25 yoga novices to 25 yoga experts, researchers found that regular yoga sessions:

• boosted participants’ control over inflammatory or endocrine responses
• lowered serum interleukin (IL)-6 levels
• reduced C-reactive protein (CRP) levels
• decreased stimulation of lipopolysaccharides in response to stressful events.

Yoga brings attention to the various ways we hold stress in our bodies: grinding teeth, clenching the jaw (which can lead to TMJ symptoms), shrugging shoulders, tensing necks, and stiffening bellies and lower backs, for example.

Research suggests yoga benefits also include reducing symptoms of anxiety. This means yoga can actually help ease anxiety side effects, like a racing heart, high blood pressure and sleeping problems.

2. Helps Improve Sleep Quality

Turns out yoga is one of the natural sleep aids you can trust. Studies show that four to eight weeks of yoga can result in positive effects on sleep efficiency, total sleep time, total wake time, sleep onset latency and wake time after sleep onset in patients with sleep disturbances, including insomnia.

For many adults, poor sleep is a result of either high stress levels, hormone imbalances or pain. Regularly taking time to tune in to the ways that stress lives in your body can teach you to recognize its early warning signs and then take action to stop the “fight or flight” stress response from getting worse, which has positive effects on sleep quality.

Because yoga helps activate the parasympathetic nervous system and decrease activity of the sympathetic nervous system, it can lower sleep disturbances and help treat symptoms of insomnia.

3. Improves Flexibility and Range of Motion

A 2016 study published in the International Journal of Yoga showed that regular yoga practice can increase flexibility, balance and even various measures of performance in athletes. After 10 weeks of yoga practice, measurements of flexibility and balance improved in the following tests: sit reach, shoulder flexibility, stork stand and joint angles.

Yoga postures known to benefit flexibility include downward-facing dog, forward folds, twists, lunges and postures that bring the knees toward the chest.

Yoga is also one of the go-to practices to improve functioning of the psoas muscle, a deep abdominal core muscle known as the body’s “soul muscle.” A healthy psoas muscle is linked to not only improved movement, but also better emotional health.

4. Helps Improve Balance and Prevent Falls

Retaining balance is a lifeline for older adults. It helps them stay healthy and maintain independence, so while younger folks may take balance for granted, it’s vitally important for all of us, especially older people.

A meta-analysis published in the Journal of Alternative and Complementary Medicine found that about 75 percent of the 15 studies reviewed detected very strong positive results in regard to yoga improving one or more outcomes in balance tests and measurements. The benefits were particularly strong among older adults practicing yoga. The review included five randomized controlled trials, four quasi-experimental, two cross-sectional and four single-group studies.

The authors of the meta-analysis report that in adults older than 65, impaired balance and fear of falling are often the result of multiple shared risk factors, such as psychosocial factors, health status and physical fitness.

They found that when it comes to preventing falls in older adults, yoga is a “strong candidate for therapeutic intervention, since it provides a comprehensive, integrated approach that can address multiple risk factors at once … this includes fear of falling, which can further limit activity level, increase anxiety, and reduce confidence.”

Furthermore, the authors say the practice of yoga has a low rate of side effects, low risk of injury and no known interactions with prescription medications.

5. Can Reduce Fatigue and Brain Fog

Fatigue in response to poor sleep along with experiencing brain fog during the afternoon are actually normal signs that your “internal clock” (circadian rhythm) is running smoothly. While it’s completely natural to feel a dip in energy following a long night or for some people late in the afternoon, unexplained fatigue and lack of concentration at other times can cause problems at work and elsewhere.

Yoga is often considered an effective way to boost clarity, focus and energy. These are three very important qualities for physical and mental performance.

Stretching, even for short periods of just one to two minutes, can provide huge effects on energy levels, especially for people who spend many hours a day sitting at desks or staring into a computer screen.

Yoga exercises to help you feel more awake and alert include:

• bending and touching your toes (forward fold)
• alternating squatting and then standing with your hands above your head
• any form of back-bending
• taking a short 10-minute break to practice a breathing or meditation exercise

6. Might Help Reduce Pain and Improve Quality of Life

Studies show that certain yoga poses can help decrease lower back pain, neck pain and migraine headaches. Aside from this, the benefits of yoga also include improving the ability to walk and move, managing arthritis symptoms, and easing digestive discomfort.

One National Center for Complementary and Integrative Health-funded study investigating treatments for chronic low-back pain found that yoga participants enjoyed significantly less disability, pain and depression after six months of regular Iyengar practice.

Not only does improved flexibility and blood flow help control pain, but the mental components of yoga also improve pain tolerance. That’s right. We now actually know how yoga changes your brain.

People who practice yoga regularly have healthier levels of gray matter in their brains, particularly in areas involved with pain modulation. This makes yoga one of the most ideal natural painkillers out there.

7. Can Help Boost Weight Loss and Build Muscle

You may sometimes wonder: Does yoga count as exercise? The quick answer is no. That’s when you consider the 30 minutes of moderate to vigorous physical activity recommended each day

But as you can see by the research, there are a ton of other reasons to tap in to the benefits of yoga. Those include building muscle and losing weight, things we often associate with exercise.

Certain styles of yoga can help promote weight loss (or maintenance of a healthy weight) by reducing inflammation, balancing hormones, controlling appetite, increasing muscle mass and benefiting metabolism. Although certain yoga classes can certainly make you sweat, burn lots of calories and tone up all over, the real benefits of yoga when it comes to weight loss might be due to its effects on stress.

Because trust in your own body, believing you have the ability to heal or change, and giving up resistance to aging are emphasized in yoga, many studies have found that yoga can help with overcoming various body insecurities. These include managing symptoms of body image or eating disorders, digestive disorders that affect appetite or food choices, and even serious diseases tied to obesity, like heart disease.

Types of Yoga

Part of what makes yoga seem intimidating to beginners is that there are dozens of different yoga schools, classes and styles available today, including (but not limited to):

• Vinyasa
• Iyengar
• Ashtanga
• Yini
  
• Ananda
  
• Anusara
• Bikram
  
• Integral
  
• Kali Ray Tri
• Kripalu
  
• Forrest
• Kundalini
• Sivananda

Vinyasa Yoga vs. Bikram “Hot” Yoga vs. Ashtanga Yoga:

• Although most styles of yoga can be suited for different levels of fitness and experience — plus many teachers offer modifications depending on someone’s abilities — certain yoga styles tend to be more challenging and physically demanding than others. Benefits of yoga workouts can vary substantially depending on the specific type practiced.
• If you’re looking for relaxing yoga classes that soothe stress or pain, yoga styles to try include yin, gentle and restorative yoga.
• If you are looking for a vigorous class, on the other hand, that challenges your stamina, strength and coordination, styles to try include Vinyasa, Ashtanga, Bikram, and certain Iyengar and Hatha classes, depending on the specific teacher.
• Ashtanga and Vinyasa are similar because both pair the breath and postures together and have “flow-like” qualities. Depending on the speed of the class, temperature of the room (some classes are heated) and specific postures performed, these styles can be challenging and cause you to really work up a sweat.
• Ashtanga/Vinyasa classes involve synchronizing the breath with a progressive series of asanas (postures). According to Ashtanga yoga practitioners, the goal of Ashtanga yoga is to produce intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. Many practitioners feel that this style is one of the most rigorous. Something that is unique about Ashtanga yoga is that it involves performing the exact same poses in the exact same order, making it a more disciplined and progressive practice than some other styles.
• Iyengar yoga is most well-known for attention to detail and precise alignment of postures. Classes tend to move at a slower pace and are learned over time with regular practice and effort.
• Hot yoga/Bikram yoga is performed in very heated rooms, sometimes which are more than 105 degrees Fahrenheit. Heat can help increase flexibility, has detoxifying effects (since it causes increased perspiration, similar to a sauna/steam room), and can be soothing for tight or tense muscles.
• Many also find hot/Bikram yoga to be relaxing and to promote better sleep, especially when practiced at night in cooler months. However, hot yoga can sometimes cause dizziness or dehydration, so stay safe by drinking plenty of water, wearing suitable clothing, and avoiding this style if you have a history of heart disease (without clearance from your doctor), lung disease, heatstroke or fainting.

There are other variations of yoga as well, such as:

• chair yoga
• yoga nidra
• face yoga
• aerial yoga

Meaning of Vinyasa and History of Yoga

One of the oldest known forms of “exercise,” it’s estimated that yoga’s origins go back more than 5,000 years. Yoga has evolved drastically over this time span, and today there are now dozens of different styles in existence. Each stems from a wide range of people and belief systems.

It’s now accepted that there is no single fixed yogic tradition.

This practice can be traced back to several key Hindu and Buddhist scriptures and stories. In the early days of yoga, teachers and practitioners were highly focused on the mental and spiritual benefits of yoga, even more so than the physical.

The earliest yoga practitioners had in common several goals, especially to foster spiritual growth, connect the body and mind, and encourage “mindfulness. To receive the knowledge of yogic tradition meant that you’d have to renounce your comfortable life, similar to taking vows of monkhood.

Some experts state that in the 1920s, the “Modern Yoga Renaissance” began, during which the physical practice of yoga evolved dramatically. Several popular forms of asana practice came out of this period, including Ashtanga, Vinyasa and Iyengar. These styles emphasize precise and athletically demanding forms of yogasana.

In Sanskrit, (an ancient language used to describe yoga postures that is no longer in existence), the word Ashtanga means “eight-limbed,” which refers to the eight limbs of yoga that are mentioned in the classical yogic text “Yoga Sutras of Patanjali.” Although most people assume that yoga is merely a series of physical “asanas” (postures), these are actually only one of the ancient limb of yoga. Pranayama (controlled breathing) and meditation are two other limbs of yoga that are still incorporated into many different yoga teachings.

Yoga itself is not a religious practice and can be practiced secularly or in combination with any form of spirituality. Many people mistakenly assume that yoga is a branch of Hinduism, but in fact it’s believed that yoga existed even before Hinduism and was later incorporated into this religion due to its various benefits.

Although different types, or “schools,” of yoga have been established that promote learning from “gurus” and teachers, it’s entirely possible to benefit from yoga even without ascribing to any specific belief system. People of all ages, religions, physical abilities and nationalities are now taking advantage of the many benefits of yoga — and you can too.

What Is the Meaning of Vinyasa?

In yoga classes, teachers often direct students to “perform a vinyasa,” which is short for a series of postures including:

• Plank Pose
• Chaturanga Dandasana (four-limbed staff pose)
• Upward-Facing Dog
• Downward-Facing Dog

However, Vinyasa also has a broader, more important meaning in yoga tradition.Vinyasa stands for “gradual progression” or “breathing system,” according to authors of Yoga Journal.

It’s used to describe the flow of movement in yoga linked to the breath and the energy/force that takes yoga students through a planned yoga series that helps them release tension and benefit mentally and emotionally in other ways.

Precautions

Yoga is considered to be very safe, even for older adults or those with disabilities. However, it’s still important to be cautious when first getting started.

Although yoga can be customized to meet your specific goals and needs, the National Institutes of Health recommend that anyone with high blood pressure, asthma, glaucoma, sciatica and women who are pregnant receive clearance from their doctors before beginning. It’s also smart to speak to the yoga teacher about tips for safely modifying or avoiding certain yoga poses that might aggravate your symptoms, especially if you have a recent injury.

The best way to locate a yoga class that is appropriate for you is to ask a trusted source for a recommendation, such as your doctor or chiropractor.

Especially if you are new to yoga, look for an accredited instructor with certification through a trusted organization like the Yoga Alliance. The Yoga Alliance requires at least 200 hours of hands-on yoga training. That includes a specified number of required hours in areas such as techniques, teaching methodology, anatomy, physiology and philosophy.

Conclusion

• Yoga is a mind-body practice that includes elements of breath control, meditation and the adoption of specific bodily postures (called asanas).
• Yoga benefits include reducing pain and improving balance and flexibility. These help reduce anxiety, improve sleep, and build and maintain muscle mass.
• The most popular styles of yoga practiced in the U.S. and Europe are rooted in Hatha yoga methods. These include Vinyasa, Ashtanga, Kundalini, Yin, Bikram/hot yoga and Iyengar.
• Yoga is usually very safe, even for older adults or those with limitations due to injuries, but if you have high blood pressure, asthma, glaucoma, sciatica or are pregnant, it’s best to be cautious and get your doctor’s clearance first.

The post Benefits of Yoga and How They Vary Based on Type Practiced appeared first on Dr. Axe.

Who doesn’t want a great booty? The answer is pretty much no one! But as you test out different butt workouts in your quest for the perfect butt, you may find yourself wondering, “Am I wasting my time? Are great butts born or made?”

The good news is this: Even if you weren’t blessed with the genetic code for a perfect backside, you can tap into my targeted butt workouts found below to help build the best butt of your life, no matter what your age.

But first, let’s explore a little booty background. The butt muscles are technically the “glutes,” which include the gluteus maximus, gluteus medius and gluteus minimus muscles. They are all superimposed by a layer of fat. This large muscle group impacts everything from bending over and standing back up to maintaining correct posture. You can see why the butt muscles (or buttocks) are pretty important, since they allow us to sit upright without needing to rest our weight on our feet, as other four-legged animals do.

The glutes also play a vital role in stabilizing the pelvis, and weak glutes (sometimes associated with too much sitting) can result in decreased stabilization and control, setting you up for pain and injuries. In fact, many doctors and physical therapists focus on strengthening the glutes in order to improve lower body movement, and butt exercises can also help address back pain.

Benefits of a Toned Butt

1. Reduce the Risk of Injury

Studies show that weight-bearing exercises — including bodyweight exercises — improve the muscle function of the glutes and can reduce injury in athletes.

One study shows the effects of strong glute muscles in swimmers verses non-swimmers, indicating that the swimmers with the stronger gluteal muscles enjoyed a lower risk of injury.

2. Improved Athletic Performance

Because the glutes are responsible for helping our bodies move faster, slow down, change direction and create explosive jumping moves (such as with calisthenics), strong glute muscles are critical in most sports. But you can’t just rely on squats to built strong glutes. Instead, you need to stimulate your backside muscles in different ways.

Sprinting is one of the most effective exercises for simulating the glutes. Athletes with strong glutes are faster, more efficient and explosive in their movements compared to athletes with weaker glutes.

3. Better Support for the Back

Research shows that stronger gluteal muscles can help prevent back injury and back pain. Strengthening your glutes can greatly decrease the risk of back pain, too. Some of the exercises mentioned, such as the deadlift and squat, ultimately take some of the pressure off your lower back.

4. Less Knee, Hamstring and Groin Injuries

Developing strong glutes not only helps prevent back injury and pain, but it can also lower your risk for injury in the knees, hamstring and groin areas. By strengthening weak glutes, you help improve hip alignment, which could improve knee pain, too.

In fact, many butt workouts are also effective knee strengthening exercises. Runners notoriously suffer from patellar knee pain due to hips overcompensating for weak glutes. Furthermore, weak glutes may also contribute to pulled muscles in your hamstring or groin.

5. Nicer Visual Appearance with the Reduction in Cellulite

Usually fluid retention, lack of circulation, weak collagen structure and increased body fat result in the annoying cellulite that most often shows up in spots like the legs, butt, stomach and back of the arms.

Naturally, butt exercises, leg exercises and a smart whole foods–based diet help decrease body fat, which can reduce the appearance of cellulite on the skin. Burst training exercises (similar to interval training), hamstring exercises, HIIT workouts and Tabata workouts, are great routines that you can add to your butt-lifting program.

Best Butt Exercises

While many people — mostly females between the ages of 20 and 60 years old — wish to remodel their buttocks, the great news is that you can transform your backside without surgery. The key? Adopt proven butt workouts that consist of gluteal-specific and leg workouts. Combine that with a healthy, whole foods–based diet, and you’ll be on your way to a great butt that will last.

Don’t forget that having good posture and staying generally active are important for functionality and keeping your butt muscles looking good. There are many ways to stay fit and maintain a strong butt, back and legs, including doing exercises like: running/jogging, brisk walking, using an elliptical trainer, cycling or spin classes, dancing and weight-lifting.

Even low-impact exercises like yoga, Barre or Pilates can help to tone up your lower body. When it comes to running, walking and using an elliptical, you’ll build your glutes most by walking uphill or adding resistance, which makes your butt muscles work harder. Below you’ll find more ideas for sneaking activity into your day.

What glute exercises lift your buttocks most? Performing the butt exercises below three to four times per week (best incorporated into a total body workout) is the best way to lift and tone your glutes.

1. Romanian Deadlift

The deadlift is one of the best exercise for your glutes, but like all other exercises, it must be done with proper form to prevent injury. First, choose a weight, either hand weights, dumbbells or a barbell, that’s slightly challenging but not too heavy so you’re able to properly perform the exercise. Start with the barbells, dumbbells or hand weights in your hands just outside your thighs. Feet are hip-distance apart. Knees are slightly bent. Hips are slightly tucked.

Starting at the top, lower the upper body while keeping the chest proud and sticking the butt back. Keep the back flat (do not round the lower back). Lower the weights to about mid-shin or just below the knees, then slowly raise back to the standing upright position while squeezing your glute muscles together. Repeat 10–20 times. As you get stronger, you can increase the weight, but be careful to not overdo it.

2. Sumo Squat

Squats are definitely one of the best exercises to tighten the buttocks and thighs. To perform the sumo squat, stand with feet a little further than hip-distance apart and toes pointed out at about 10 and 2 o’clock. You can do this with a hand weight, kettlebell or with no weight. In either case, hold your weight, or just your hands, in front of you at about chin level. Make sure to keep good form by maintaining your upper body in an upright position.

Bend at the knees, pushing your butt back while squatting as if sitting in a chair, while holding your hands or weight in front of you but close to the body. If you are able, squat to where your thighs are at a 90-degree angle to the floor, like a sumo wrestler. If not, just go about halfway. Over time, you will get stronger and be able to perform a deep squat.

If you choose to hold weight while performing this exercise, select a weight that provides a little challenge but doesn’t cause you to have poor form.

Advanced: Lift one knee as you stand up and out of the squatting position, alternating sides. (Also try a squat in a TRX workout.)

3. Hip Raise (Optional with Weight)

This exercise has little to no impact yet packs a powerful glute-building result. It’s a great exercise for the quadriceps and hamstrings, helping to lift the butt!

With your feet hip-distance apart, lie on the floor or a mat with your knees bent and feet flat on the floor. As you inhale, slowly lift yourself up into a bridge pushing the hips up toward the ceiling as you drive through the heels of your feet. Tighten the abs, glutes and hamstrings during the movement. Lift your hips all the way up into a bridge as high as you can and hold for a five to 10 seconds. As you exhale, lower back down slowly. Start with 10–12 repetitions, and work up to as many as 30.

Advanced: Place a weight or barbell across your lower abdomen.

4. Squat Jump

This move incorporates the traditional squat but with a jump to better engage the glutes, quads and calves. You’ll definitely feel the burn.

Start with your feet just hip-distance apart with your toes slightly turned out to about 10 and 2 o’clock. Go into a low squat while taking your hands to the floor between the feet. Then jump up while reaching up toward the ceiling. When you land, take it back down to a low squat position with the hands on the floor. Repeat for 10–20 reps.

For beginners, you can leave out the jump.

5. Donkey Kick

This exercise has long stood the test of time and activates those deep glute muscles. Get on all fours with your toes curled under, feet flexed and back flat. Pull the abs in to help maintain posture and alignment. Place your knees directly under your hips, and place your hands directly under your shoulders. Keep the legs about hip-distance apart. Maintain a 90-degree bend in the right leg during the entire exercise.

Slowly begin taking the right heel up toward the ceiling, keeping the foot flexed. Lift the leg as high as you can go while maintaining your posture. Avoid arching your back, and keep the other leg in proper vertical alignment. Once lifted, hold for three seconds, then return the right knee to the mat and repeat for 12–20 reps on each side.

Advanced: Place a weight at the back of the knee and squeeze, holding on to the weight using your leg while lifting.

Two Butt Workouts

Below are examples of booty workouts that include a series of exercises to make your bum more muscular, firmer and rounder. Your quadriceps and hamstrings will also be strengthened during these workouts, so you can consider them a complete lower body workout.

Instructions for these butt workouts:

• Perform each exercise for 45–60 seconds, with a 15-second break between each exercise.
• Aim for 10 to 15 repetitions per exercise.
• For beginners, perform two rounds. For advanced exercisers, perform three to four rounds.
• Take a 60-second break between each round.
• Aim to complete this series of butt exercises two to three times per week. Consider a complementary upper body workout

Butt Workout No. 1

Start by gently warming up with some dynamic exercises. You can activate your glute muscles before a workout by doing straight leg circles, holding a wide squat, and standing on one leg while you draw your belly in and stand up straight.

You may also want to loosen up the leg muscles by foam rolling for 1–2 minutes.

Perform each of the following exercises, in order, before repeating:

1. Romanian deadlift
2. Sumo squat
3. Single leg hip raises (repeat on each side)
4. Squat jump
5. Donkey kick (repeat on each side).

For proper exercise technique, see above in article.

After you complete your butt workout, you may want to do 20–30 minutes of cardio. It’s usually more effective to do exercises first and cardio second, although this is also a matter of preference. Doing cardio first might tire out your legs/butt, decreasing your effort during your butt exercises.

Another option is to do a little cardio first, then your butt workout, and then do a little cardio after (try different ways of mixing it up to keep your workout fun and your heart rate up).

Butt Workout No. 2

Start by gently warming up (see warm-up above).

This is a butt workout that incorporates exercise bands and also doubles as a shoulder workout. Perform each of the following exercises, in order, before repeating:

1. Back lunges with shoulder flies
2. Back lunges into shoulder presses
3. Squat with hip abductions
4. Banded good mornings
5. Tabletop hip extensions
6. Straight leg taps

For proper exercise form, see the video below.

In addition to the exercises from these butt-lifting workouts, try subbing in some of these other glute exercises into your glute workouts:

• Glute bridges
• Leg bridges with an exercise ball
• Fire hydrants
• Rainbow kicks
• Curtsy lunges
• Weighted lunges
• Planks with straight leg lifts
• Wall sits using an exercise ball
• Pilates swimming exercise on your stomach (also called “Supermans”)
• Clam shells

Natural Butt Movements

Besides employing the above butt exercises and glute workouts into your week, you can also sneak the following natural movements and activities into your day/week for a better butt.

1. Take the Stairs

While the elevator is convenient and sometimes gets you there faster, have you considered using the stairs wherever you go? Whenever you travel and stay at a hotel, try to always take the stairs. By using your legs and your glutes with each step, you engage those muscles and most certainly raise your heart rate. Of course, going up the stairs provides the most benefits, but going down can also help by working different muscles.

2. Go for a Walk

Walking is one of the best things you can do and something most people can manage to do every day. Your glutes will definitely reap the benefits of regular walking, as well as other muscles in the legs and core. Wear your GPS watch or other fitness tracker so you can track your distance and pace. It’s important to have good posture, and you can engage your abs and glutes while walking. With practice, you can walk a mile in 15 to 20 minutes.

3. Take Up Cycling or Do a Spin Class

Spin workouts not only crank up your heart rate, but they tone and build the glute muscles, especially if you take it uphill. If you cycle outdoors, find areas where you can cycle uphill in the heaviest gear you can handle, and do hill repeats — meaning go up the hill, come back down and repeat.

You can do them seated or standing, though standing is more difficult. Either way, if on a stationary bike at the gym or at home, you need to increase the tension on the gear to mimic a steep hill.

4. Sprint It Out

Sprints are great to engage those glute muscles. Try incorporating an easy 10- to 15-minute warm-up jog followed by sprints — either on a track or a grassy field — into your routine. The sprints can be anywhere from 25 meters to 400 meters (a quarter mile), depending on your level of fitness. Just make sure you are warmed-up first.

Precautions

If you’re a beginner, never use added weights when performing glute exercises without the supervision of a fitness professional. If you have a heart condition or are taking medication, please consult with your health care professional before engaging in any new exercise program.

Final Thoughts

• Having a great butt is partially genetic, but science-backed exercises can help whip your butt muscles into shape regardless of your genes.
• What exercises lift your buttocks? The five best butt workouts are Romanian deadlifts, sumo squats, hip raises, squat jumps and donkey kicks.
• Four other glute movements you can sneak into your day include: taking the stairs, taking a walk, taking up cycling, or trying a spin class and sprinting.
• The benefits of a toned butt and strong glutes include reducing the risk of injury, better athletic performance, improved support for the back, enhanced appearance and reduced cellulite.
• It’s ideal to perform a glute workout routine three to four times per week.

The post Best Butt Workouts, Including 5 Butt-Lifting Exercises appeared first on Dr. Axe.

The No. 1 reason (okay, after simply not wanting to) for not working out? Time, or lack thereof. With our fast-paced, always connected, never-enough-time-to-do-anything lifestyles, making time to get that workout in may seem like a Herculean task. In fact, it often requires exercise hacks because putting on workout clothes and getting to a place to get that sweat on … just takes too much time.

So even if it was on your to-do list to start the day, it might not last long. Wait … there is hope! Actually even better than hope, there is scientific evidence that suggests you can radically increase your overall levels of fitness in just minutes a day doing the Tabata workout.

The Tabata workout is a form of high-intensity training, or HIIT workouts, that uses a :20 on/:10 off ‘Tabata protocol.’ What that means is that for 20 seconds you perform an activity at a high level of intensity, followed by 10 seconds of rest, for a total of eight rounds.

Can the Tabata protocol be the answer we’ve been waiting for? If we want to oversimplify it, the answer is a resounding, “YES”! However, as you will see, like most things in life, it’s a little more complicated than that. One of the biggest obstacles to efficacy is the unfortunate truth that regardless of the proliferation of Tabata classes and workouts, you are most likely NOT performing the actual Tabata protocol.

What Is Tabata?

Back in 1996, Dr. Izumi Tabata published the groundbreaking study that would be the basis for the Tabata training method. It was through his collaboration with the Japanese Olympic Speed Skating team that he initially began to study the effects of short bursts of extremely high-intensity exercise on athletes. The skating team’s head coach, Irisawa Koichi, actually designed the workout.

Originally completed on a cycling ergometer (a stationary bike with an ergometer that measures the amount of work that’s performed), the format was 20 seconds of high-intensity work, followed by 10 seconds of rest repeated for eight rounds, giving it it a total time of four minutes. Koichi wanted Tabata to analyze the effectiveness of this method.

The test looked at two groups of amateur athletic males in their mid-20s. The first group performed familiar, steady-state training on the ergometer, maintaining a moderate intensity of about 70 percent of their VO2 max. Pretty similar to what you may do at the gym when you’re jogging on the treadmill. It’s work, but it’s sustainable.

The second group pedaled at maximal effort for 20 seconds and were then given 10 seconds of rest. This cycle was repeated for four minutes or what would essentially be eight rounds. The term maximal effort (170 percent of VO2 max) becomes important here, as the 20 seconds of work were to be sprints. If the participants were no longer able to maintain the speed requirements, they were asked to stop after completing just 7 rounds.

Both of the groups did this for six weeks, five times a week. The group of moderate-intensity participants worked a total of five hours, while the high-intensity subjects topped out at just 20 minutes.

The research concluded that the 4-minute Tabata workout had the same effects on aerobic performance improvement as the 60 minutes of moderate-intensity workout. In addition, the Tabata group also experienced a 28 percent improvement in their anaerobic capacity as well. The long-duration group did not get that benefit. Not only is Tabata a much shorter workout, but it offers two benefits in one.

Tabata vs. Interval Training

One of the most frequently asked questions regarding Tabata workouts is, “what’s the difference between Tabata and HIIT (High-Intensity Interval Training)?” The most notable difference comes down to timing.

In a Tabata training session, the work and rest periods are shorter than they are in HIIT. The theory being that the shorter the session, the higher the intensity will be. Remember, in the original research the whole workout was four minutes of trying to work at 170 percent.

In HIIT, participants are aiming for only 80–95 percent of maximum heart rate. Meanwhile, the work-to-rest ratios associated with more conventional interval training programs is usually 1 or 2 minutes of work followed by anywhere from 30 seconds, up to 2 minutes of recovery.

Benefits

1. Fat Loss

In order to lose weight, we have always been told that the best way to do that is cardio exercise. But some research shows that the effect of regular aerobic exercise for weight loss is negligible and that short bouts of high-intensity exercise is a lot more effective for reducing fat.

When trying to figure how to lose weight fast, Tabata is a type of exercise worth considering. It’s also one of the great weight loss tips for women.

2. Efficiency

When done properly, Tabata workouts are short but tough. When you can get such an effective workout done in just a few minutes, it becomes a lot harder to use “not having time” as an excuse.

3. Reduces Risk of Metabolic Syndrome

Metabolic syndrome is a metabolic disorder that involves not one, but a combination of three or more of the following health issues: abdominal obesity, high blood sugar, high triglyceride levels, high blood pressure or low HDL (“good”) cholesterol. But high-intensity exercise has been shown to be an important factor in improving aerobic capacity and reversing the risk factors for metabolic syndrome.

4. Preserves Muscle

Muscle deterioration is associated with long sessions of steady-state cardio, while Tabata has been shown to increase levels of testosterone, which can actually help preserve or even build muscle. When you are trying to drop a few pounds, it’s the fat you want to lose, not the muscle.

5. Fountain of Youth

Mitochondrial dysfunction has been shown to be an important component of different diseases associated with aging, such as Type 2 diabetes and Alzheimer’s disease. Even though your body’s ability to produce mitochondria declines with age, research shows that intervals of high intensity work can trigger what mitochondrial biogenesis, which is the formation of new mitochondria in your cells.

Tabata Workout Protocol

Before you get out your Tabata timer, let’s discuss the best way to structure a Tabata workout for the hardest four minutes you’ve ever experienced. Keep in mind that the original research was done on a cycling ergometer, and you may or may not have access to one of those.

Also, remember that the 20-second work intervals were done at 170 percent of max effort. Again, you are more than likely not going to be doing anything close to that amount of work, nor is it recommended.

Most likely, you will want to choose a full-body movement that gets your whole body moving and quickly increases your heart rate. Rowing on a Concept 2 ergometer or sprinting on a grass field are a couple of good options. You can do burst training on a treadmill, too, but only if you feel comfortable hopping on and off. Sprinting on a treadmill can be a little tricky, so just be extra careful!

Once you have chosen your activity, make sure you do a warm-up before diving in. The participants in the original study warmed up for 10 minutes at 50 percent of their VO2 max before they started. Also, make sure you have some way to time your rounds. There are apps you can download, special timers you can buy, including fitness trackers, and even music that has cues for each round. You may just want a friend or partner to time it for you so they can cheer you on or just watch in amazement at the intensity of your workout.

After you’ve warmed up and have a way to time it all, you are ready to go. Remember, the challenge is to work as hard as you can for 20 seconds, rest for 10 seconds and repeat that cycle seven more times.

Okay, once you’re done with that four-minute workout, you likely will be exhausted but also wonder if there are other ways to do a longer workout that still have a Tabata influence. Here are some great moves to put together for a longer, Tabata-influenced workout routine.

Put these five bodyweight exercises together for a hardcore 10 minutes. (You also try a kettlebell workout with its five exercises.) Try to perform 10 reps of each move within about 20 seconds, then rest for 10 seconds before moving to next move. After each cycle, rest for 30 seconds before repeating 3 more times.

1. Push-Ups

Lying face-down on floor with hands slightly wider than shoulder width. Raise your body up off floor by extending arms with body straight. Keeping your body straight, lower yourself back down to the floor by bending your arms. Do push-ups on your knees if you can’t do a full-body push-up.

2. Squats

Squat down by bending hips back and allowing knees to bend forward, keep your back straight and knees pointed same direction as feet. Go down until your thighs are just past parallel to floor, stand back up and do it again.

3. Burpee or Squat Thrust

Bend over and squat down. Place both hands on the floor, just a little bit wider than your shoulders. While holding your upper body in place, jump your legs back into a plank position. Jump your legs back in underneath you and stand up. To make that same move a burpee, when you jump back into the plank exercise position, simply lower your chest to the ground. If you want to increase the intensity of either of those variations, do a little jump at the top instead of just standing up.

4. Vertical Jump

This is one of the great plyometric exercises. Pretty straightforward, squat down and jump up as high as possible, after landing, immediately jump up again. You can mix in a jumping jack as well.

5. Mountain Climbers

Begin in a push-up position, with your weight supported on your hands and toes. Start the move by bringing one leg in until the knee is approximately under the hip. Then, explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other leg up and in.

Precautions

Tabata training is not recommended for beginners, and it’s better suited for someone who has been working out consistently and is comfortable with high-intensity exercise. There is also an increased risk for injury when performing exercises at a high-intensity for time, in part because exercise form can deteriorate.

Make sure you can complete all the moves with proper form (which becomes extra challenging when you begin to fatigue) and that you did a thorough warm-up. Be sure and pick moves that are appropriate for your current level of fitness and remember, everything can be modified. You may also consider building up your fitness levels for several weeks before taking on a Tabata workout.

Final Thoughts

Tabata training can be a fun way to shake up your current fitness routine. It’s fast and furious, and there certainly isn’t time to get bored.

• It won’t take you too many rounds to wonder how 20 seconds can feel like an eternity, or conversely, how 10 seconds can seem so fast.
• The key thing to remember is that you will need to challenge yourself with your level of intensity. Unless you’re extremely fit and have access to a cycling ergometer or rowing ergometer, you won’t be doing 8 rounds of anything at 170 percent of your max. Regardless, you will need to push yourself in order to get results.
• Your challenge is to see how many repetitions of a particular move you can get in each 20-second interval. Tabata never gets easier, you just keep doing more work!

The post Tabata Workout: An Advanced 4-Minute HIIT to Try appeared first on Dr. Axe.

One of the major draws for people who take up running to keep in shape is how little is needed. There’s no fancy equipment or expensive memberships to worry about — just lace up your sneakers, throw open the front door and hit the road.

While the runner’s high is fantastic, you might start to notice some not-so-great side effects: achy muscles, blackened toenails or plantar fasciitis, and other common running injuries.

That’s why I’ve compiled this list of nine ways to get the most out of each and every run. Even if you’re an intermediate, these running tips for beginners will improve your running, keep your body safe and make running a healthy activity you can enjoy for years to come.

9 Running Tips (for a Better Run!)

1. Warm up

You have your playlist going, and you’re ready to pound the pavement — but have you warmed up yet? Failing to do so before a run can lead to pulling a muscle, hurting a tendon or starting off at a too fast a pace that leaves you feeling exhausted and burnt out way before you’d like.

Skip static stretching, which does more harm than good. Instead, try a routine that will get your blood flowing and heart rate up, give your muscles a chance to warm up gently, and open your joints at a slower pace.

Start by walking at a brisk pace for several minutes, then transitioning to a light jog for another few minutes. Then add some dynamic stretching and movements, like jumping jacks, squats or butt kicks to finish up.

2. Set a goal and run consistently

Sometimes we just want to get outside to get fresh air and clear our heads, but in general, establishing a goal, whether it’s long-term or session-specific, will motivate you and can even improve your running.

For instance, are you training for a race or hoping to reach a certain distance? Will you focus on interval running in this session instead of keeping a consistent pace? Are you simply hoping to get out for a run a certain number of days a week?

Remember, regarding running tips for beginners, the only way to achieve your goals is to keep at them. Some days you might not get the quality of run in you want, or you’ll head outside for less time than you’d have liked. That’s OK: Running consistently is more important than being a superstar every single time.

Keep in mind that you want to set goals that are realistic and achievable, especially when you’re just starting out. Going from the couch to a full marathon in two months isn’t realistic (or good for you!), but going from the couch to a 5K is doable.

In general, I don’t recommend increasing your mileage or running volume by more than 10 percent a week.

Eventually, if you aim to run a marathon, according to a 2013 International Journal of Sports Physical Therapy, runners are advised to run a minimum of 18 miles per week before a marathon to reduce their risk of suffering a running‐related injury.

3. Incorporate burst training

You don’t need to spend hours running to get great physical results. Burst training, or interval training, is one of the best ways to burn fat and lose weight.

It combines short, high-intensity bursts of exercise with slow recovery phases repeated during a single exercise session. You’ll go for 85 percent to 100 percent of your maximum heart rate instead of keeping it in the 50 percent to 70 percent range, the way you do when exercising at a moderate pace.

A simple way to do this after warming up is by sprinting for 20 seconds, then jogging for another 20 and repeating the cycle for 10 minutes to half an hour. Burst training is easy to modify to your level, too. The beauty of it is that it uses your personal “max strength” to get results.

If your version of sprinting is walking briskly, that’s fantastic. If you can run like the wind around the track, that’s great, too. Just remember to keep challenging yourself, no matter where you’re at.

4. Cross-train

As great as running is for the body and mind, it shouldn’t be the only type of exercise you do. Running tips for beginners also include incorporating other types of workouts, or cross training, to strengthen muscles that aren’t used when running — also helping prevent injury — and give running muscles a chance to recover.

Plus, it helps prevent burnout — eventually, running for every single workout will get boring!

Make sure to alternate cross training on days when you’re not running, or add it onto shorter running days. If you’re a long-distance runner, don’t risk the temptation to sneak in cross-training activities during rest days — your body does need those to fully recover.

Unsure what to do? Swimming provides a great cardio workout while giving joints a chance to rest. You’ll strengthen your upper body and arms and increase endurance.

Cycling is another cardio-centric exercise that complements running well. A Journal of Strength and Conditioning Research study showed that cycle cross-training helped maintain aerobic performance during the recuperative phase between the cross-country and track seasons, comparable to devoting all cardio time to running only.

Strength training is also critical. It gives you a chance to focus on underused muscles and strengthen your core, which maintains your form while running and keeps you from getting tired.

Yoga and Pilates are also excellent workouts to stretch, increase flexibility and develop core strength, or try Crossfit workouts to seriously challenge yourself.

5. Get the right pre- and post-run fuel

Your body needs the best foods for athletes before and after a run. The right mix will keep you energized throughout your workout session and then help muscles recover afterward. In general, I recommend eating between one and two hours before running and then again 20 to 45 minutes after.

If you’re running a long distance or super intensely, I recommend getting something with a 4:1 carb to protein ratio beforehand, like goat milk yogurt with fruits, nuts and granola; sprouted grain bread (like Ezekiel bread) spread with your favorite nut butter; or a quinoa stir-fry.

Note: If you’re doing a long run at a steady pace, you’ll want some healthy fats in your meal to help endurance. If you’re working out for a short period of time at a really high intensity, avoid fat, as the fat will hinder digestion when your heart rate goes up.

If you’re going out for a moderate-level run an running for weight loss, I recommend a 2:1 carb to protein ratio, like a banana and a handful of nuts. For everyone, I recommend avoiding spicy foods, foods high in fat that are difficult to digest or high-fiber foods — and remember, see what works for you best.

6. Choose the right shoes

Running tips for beginners must also pertain to the type of shoes you use when you exercise, for it can make a huge difference on your comfort while running. I recommend going to a running store, being fit for a shoe and experimenting with different types. Depending on your foot’s shape and any previous injuries, you might find one style or brand suits you best.

Take note of sizes, as well. With a running sneaker, you’ll likely want to choose a shoe that’s one size up from your normal size. That’s because, as you run, your foot swells, and you’ll want room to accommodate your newly grown feet.

One sign your shoes aren’t the right size? You’re toenails are turning black or falling off often.

In the last several years, there’s been a surge and decline in barefoot and minimalist shoe running (think Vibrams, the five-fingered shoes). That may pique your curiosity, but don’t ditch your shoes just yet. If you have foot injuries, this style may exacerbate them while adding stress to feet.

For example, 2013 study published in the British Journal of Sports Medicine showed that running in minimalist footwear appears to increase the chance of injury, with full minimalist designs specifically increasing pain at the shin and calf. (

Meanwhile, another BJSM study that concerned only barefoot running was less conclusive about injury rate. Instead, it noted that “barefoot running changes the amount of work done at the knee and ankle joints, and this may have therapeutic and performance implications for runners.”

For example, there’s considerably less flexion at the ankle joint and knee joint, which can work well for some of us but not so well for others.

If you’re determined to feel the ground beneath your feet, stick to a low mileage on grass (where you can also benefit from the earthing effect) or a track instead of pavement. You can also try a neutral shoe with light cushioning.

It’ll provide the protection your foot needs while minimizing “extras.”

7. Watch out for surfaces

The surface you run on can be just as important as the type of shoes you wear. Because running is a high-impact sport, your joints and tendons are affected by what you clock miles on.

There are pros and cons to every surface. While grass is usually considered one of the best surfaces to run on because it’s soft and fairly low impact, you’ll need to be aware of uneven stretches to avoid twisting your ankle. If you’re training for a race, running on asphalt (aka the road) is useful so your body can acclimate to the conditions well before race day, though you’ll need to watch out for cars.

Treadmills are smooth and even, but they sure can get boring — run on an incline and incorporate interval training (try the Tabata protocol) to keep engaged. Concrete sidewalks are considered one of the worst surfaces to run on, because of how hard they are, it might be the only option available to you.

Again, this one comes down to the options available to you and how your body responds. The best choice might be to alternate surfaces when you can. Get a quick, high-energy morning run on a treadmill, take a long weekend run on a dirt trail, go for a jog with the dog in a grassy park and take a few midweek runs on concrete.

8. Listen to your body

You might have noticed that I’ve mentioned seeing how your body responds throughout this article. That’s because it’s so important!

Your body is constantly speaking to you, but it’s up to you to listen. When something hurts — and not the “hurts so good” type — don’t force yourself to soldier through. Take a rest, or see a doctor.

Remember that what works for others, whether it’s a shoe, a time of day to train or even when to eat, might not be the same for you. Resist the urge to compare yourself and your running rituals to others, and focus on keeping your own body happy.

9. Stretch!

After keeping you going through a workout, your muscles deserve a well-earned stretch, focusing on glutes, hamstrings, quads, IT bands (or iliotibial bands) and feet. I produced a video of my favorite IT band and glute stretches, especially for those of you who are used to sitting most of the day. The IT band runs along the outside of each leg and can be prone to tendonitis if you don’t take steps to keep it supple. You can also check out some calf exercises and stretches.

Yoga is also extremely helpful here, as many yoga poses ease tension in these places. I also highly recommend using a foam roller after each run to massage those body parts and work out any kinks that have developed.

If you suffer from plantar fasciitis, rolling the bottom of each foot over a tennis ball can help.

The post 9 Running Tips for Beginners appeared first on Dr. Axe.

All too often we find ourselves experiencing aches and pains in our bodies, especially in the low back. If you find yourself commonly searching for remedies for fast back pain relief, it may be time to investigate the psoas muscle.

The psoas major, technically named the iliopsoas, may very well be one of the most important muscles in the body. Why? This deep-seated core muscle helps support your back and so much more.

If the psoas is weak, it could be the cause of back pain, neck pain and various other issues. In fact, the psoas major muscle is especially unique, particularly when it comes to postural function. It’s the only muscle that connects the lumbar spine and lower body. (1)

It’s clear that taking care of this deep psoas muscle is crucial to a strong, pain-free body. Many believe a healthy psoas is important for emotional and spiritual health, too.

What Is the Psoas Muscle?

There are two psoas muscles on each side of the back. The larger one is called the psoas major, and the smaller the psoas minor.

The psoas major, often known as “the mighty psoas,” originates at the spine around the bottom of the rib cage and runs down the thigh along the femur. The psoas major works by flexing the hip.

The psoas minor also originates at the spine around the bottom of the rib cage, but it runs down to the bony pelvis. It acts to flex the lower spine.

The psoas helps us perform all sorts of daily activities, including freeing the legs for walking and running. The psoas muscle is also vital in providing good posture.

Anyone who takes Pilates knows the psoas intimately — the form of exercise is praised for improving psoas muscle health and related back pain. Olympic weightlifters, runners, triathletes, gymnasts — all heavily rely on the support of the psoas, too.

Let’s delve into where the muscle is located.

There are two muscles that create what is called the iliopsoas group. They are the psoas major and iliacus.

You may have heard a fitness instructor suggest stretching the hip flexors at the end of your strength class. The psoas major and iliacus are important to the hip flexor muscles because they help stabilize and support the lower back.

The word psoas is Greek and means loin region. The psoas muscle group makes an upside down V, connected to the spine starting at about the bottom point of the rib cage and working its way down to the top of the femur. Specifically, it is a long, spindle-like muscle, found between the pelvic inlet and the pelvic floor.

It joins the iliacus muscle which is what forms the iliopsoas. A chiropractor can actually apply pressure in the pelvic inlet area to help release a tight psoas. This is commonly done for athletes in addition to stretches, although it should always be done by a soft-tissue professional with expertise in psoas release.

Psoas Issues

A strong psoas supports everyday activity, but a weak psoas can make even the easiest task a challenge in addition to causing bigger problems, such as sway back. The psoas is a key messenger of the central nervous system, and when there is lack of support from it, the way your body responds to gravity is different than intended.

Muscle imbalances can often cause the body to compensate in another area, and that can cause additional issues and even injury. Some people are even diagnosed with psoas syndrome or iliopsoas tendonitis. These ailments cause pain in the hip area.

While these are two separate conditions, they are often described similarly. However, psoas syndrome is a condition involving a stretch, tear or rupture of the iliopsoas muscle or tendon. Iliopsoas tendonitis involves an inflamed muscle.

Piriformis syndrome is also closely associated with this sort of pain and may be referenced when seeking a diagnosis.

Yoga therapist Danielle Prohom Olson calls the psoas muscle “the muscle of the soul.” Olson says on her website: “The psoas is connected to the diaphragm through connective tissue or fascia which affects both our breath and fear reflex. This is because the psoas is directly linked to the reptilian brain, the most ancient interior part of the brain stem and spinal cord.”

In fact, psoas expert Liz Koch, author of “The Psoas Book,” says that emotional trauma or lack of emotional support can actually lead to a chronically contracted psoas. This results in a lack of core awareness.

Since your ancient limbic system is closely related to emotions like fear and anxiety, this makes sense.

Symptoms of psoas problems include:

• Discomfort, pain and aches in the front hip socket
• Restriction in the hip socket
• Iliopsoas bursitis/tendonitis
• Restriction moving the thigh backward
• Deep pelvic pain on the side that feels tight
• Deep “bellyache”
• Chronic constipation
• Twisted pelvis

There are two common behaviors that typically cause a weak psoas: sitting all day and bad posture. The National Academy of Sports Medicine (NASM) notes too much sitting causes a weak psoas, and a weak psoas can lead to lower back problems.

All that sitting can cause the psoas, iliopsoas and rectus femoris to remain in a shortened position for extended periods of time. What happens is that these muscles get used to this shortened state, and that makes them tight and overactive.

Because these muscles are attached to the pelvis and lumbar spine, this shortening or tightening of the muscles may cause a forward tilt of the pelvis and weakness in the gluteal muscles. Combined, this can cause lower back pain.

Consider a standing desk to reduce your sitting time each day.

Bad posture, whether standing or sitting, can create a lot of discomfort if not corrected. Rounded shoulders or a forward head posture may seem to be the easiest on the body, but since we are constantly working against gravity, it weakens the supporting muscles of the body over time.

Benefits of a Healthy Psoas Muscle

1. May Reduce Low Back Pain

A study published in the Journal of American Osteopathic Association identified the psoas as an important muscle linked to our core muscle development. The psoas was initially overlooked as a solution for back pain that a 48-year-old man was experiencing. According to the researchers:

After the correct diagnosis was made, he was treated by an osteopathic physician using osteopathic manipulative treatment, in conjunction with at-home stretches between office treatments. At his 1-month follow-up appointment, he demonstrated continued improvement of symptoms and a desire for further osteopathic manipulative treatment.

2. Can Affect Sports Activities

The psoas is actually the muscle that allows you to run. Each knee lift causes a contraction of this rope-like muscle, and each time the leg swings back to its original position, the psoas lengthens.

Runner’s World reports that a runner contracts and lengthens the psoas more than 5,000 times during an hourlong run.

The psoas is also a big factor in good posture. The psoas, combined with other core muscles, such as the abdominals and obliques, as well as those that help form and support the lower back, provides stability offering a strong posture.

Thus, it makes sense that if there is a problem with the psoas, it will likely affect your sports activities, in particular those that require running.

3. Provides a More Pain-Free Pregnancy

Pregnancy creates a lot of changes in the body, one of which is the shift in your center of gravity. It shifts forward as the baby develops, causing the pelvis to move toward the front of the body. This may cause the muscles in the lower back region to tighten and the hamstrings and glutes to stretch out and weaken.

Additionally, the ligaments attached to the uterus can come under a lot of stress, causing pain in the abdomen and lower back. The psoas and surrounding muscles take on much of the stress, which can cause discomfort due to tightness and imbalances.

However, by performing stretches and exercises that help strengthen the psoas, you can eliminate most if not all of the pain.

How to Strengthen the Psoas Muscle

Whether an athlete, pregnant or not active at all, it’s important to release the psoas to ensure that it is in good working order, giving you the support you need to perform any tasks — even picking up those groceries or your toddler. Yoga, Pilates and a core routine are great options, but you can make a world of difference by performing a some key stretches, include lower back stretches, right at home.

Below are some psoas stretches and exercises that you can do a few days a week. If you sit at a desk all day, it’s recommended that you perform these exercises daily, if possible. It only takes a few minutes and can change the way you move throughout your day.

Foam Rolling

While releasing the psoas should be left to a soft-tissue professional, NASM suggests foam rolling other tight hip muscles, including the TFL and hip adductors. As you roll, hold on spots that are tender for 30 to 90 seconds.