Training: Yoga Alone Won’t Cut It

Training: Yoga Alone Won’t Cut It

Yoga is a low-impact physical activity that involves poses, breathing techniques, relaxation, and meditation. Adding yoga to your existing exercise regimen can improve balance, muscle endurance, and motor control. According to a Colorado State University study, young adults who practiced yoga for 8 weeks increased force steadiness by 2 percent, leg strength by 14 percent, and balance by 228 percent. Researchers also found that yoga improved power, flexibility, metabolic health, and helped reduced stress. Practicing yoga exclusively, however, won’t significantly […]

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Lessons in Lunging

Lessons in Lunging

I love single-leg exercise—and so should you. There’s plenty to choose from, including Bulgarian split squats, high steps, single leg squats, and lunges. And according to strength and conditioning coach Eric Cressey, single-leg exercises are important for knee, hip, and lower back health. But to reap the full benefits, you must use proper form and technique. In the case of the reverse lunge, technique flaws undermine the value of the exercise. Cressey points out 2 common technique mistakes with reverse […]

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Fit Kids Score Better on Tests

Fit Kids Score Better on Tests

Do you need a new reason to get your kids off the couch and physically active? Researchers have found a link between students’ physical fitness and grades. Researchers examining the relationship between physical fitness and academic achievement in children enrolled in grades 4 through 8 found that fit kids scored better on standardized math and English tests than their less fit peers. The study, which is published in the Journal of School Health, also showed the odds of passing standardized […]

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Like Oil and Water?

Is it OK to mix cardio and strength training in the same exercise session? I like to separate mine, so I am currently lifting three days a week and performing cardio (circuit-style body weight training, 5K runs, and walks) for the other four. This allows me to perform each exercise session optimally. That’s just me. But how do the pundits weigh in on the subject? It depends on your intensity. If you’re jogging at a moderate pace on the treadmill […]

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What’s Considered Moderate Intensity?

What's Considered Moderate Intensity

Experts say we should perform 150 minutes of moderate intensity physical activity per week of, which translates to 30 minutes a day, five days a week. But what exactly constitutes moderate intensity? If you’re walking, it’s 100 steps per minute–at least according to a new study. That means completing 3,000 steps in 30 minutes five times a week. If you want to keep tabs on your activity level, you can use a pedometer to help you meet the exercise guidelines. […]

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Infants Need Exercise Too!

Infants Need Exercise Too

Not that type of exercise. But did you know physical activity is important to your babies’ maturation process? We’re not talking push-ups, but pat-a-cake and peek-a-boo. According to the American Dietetic Association, physical activity is important to infants’ normal maturation process. In fact, infants who are sedentary tend to roll over, crawl and walk later than babies who receive physical stimulation. So what can you do as a parent to help your baby stay active? According to the ADA, simple […]

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Mini Curl, Press & Push Up + Lunge Workout

This is one of those workouts that sounds and looks a lot easier than it is. But this Mini Curl, Press & Push Up + Lunge Workout is a challenging way to train your entire body when you have limited time and space. Stand holding a pair of dumbbells at your sides. Perform a dumbbell curl until the weights are at shoulder level. Rotate your palms so they are facing away from you and perform overhead shoulder press, then lower […]

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Mini Mountain Climber + Squat Swing Workout

I love this exercise combination. Mountain climbers target your chest, shoulders and abs as well as your cardiopulmonary system. Squat swings, meanwhile, work your back, shoulders, abs and glutes. You’ll need a medicine ball for this mini workout (I use a 9lb ball). You can do both these exercises without a medicine ball, but it will be less challenging. In the Mini Mountain Climber + Squat Swing Workout, you will perform mountain climbers for 1 minute, followed by 15 squat […]

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Boost Your Metabolism in 3 Minutes

Boost Your Metabolism in 3 Minutes

Exercising regularly has many benefits, including lowering the risk of developing chronic diseases such as heart disease and type 2 diabetes, but many people feel they don’t have the time to follow the guidelines for physical activity. But new research shows you can cut your risk of diabetes by doing an intense 3-minute exercise session every couple of days. A team of researchers from Heriot-Watt University Edinburgh in Scotland investigating the effect of high-intensity interval training (HIIT) on metabolism found […]

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Mini Jump Squat + Plyometric Push-Up Workout

You’ve probably heard pf plyometric exercises. Plyometric is a type of exercise that suddenly preloads and forces the stretching of a muscle an instant prior to its concentric action. Think of stepping down from a step and then immediately springing back up. Trainers and coaches often use plyometric training to increase speed, strength, and build power in athletes. But plyometric exercises, which involve jumps, hops, and bounding movements, aren’t just for athletes. Adding plyometric drills to your regular strength-training regimen […]

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