workout Archives

How Your Workout Should Change When You Hit 30

An active lifestyle is crucial for maintaining your physical and emotional health But while you may not have had to be picky with your workouts in your early to mid-twenties, things will usually change by the time you hit thirty. Especially if you’ve experienced any changes to your metabolic rate from pregnancy, injury, or the increasing demands of a busy office job.

Now, as you enter your 30s, your intuition may tell you that you need to work out harder and eat less to keep in prime condition. However, research shows that this may not be the case. In fact, the key to maintaining your physical fitness throughout your life requires fine-tuning your approach to fitness. After all, that’s the only way to get the biggest bang for your buck. And that means your workouts need to change once you hit 30. Fortunately, this change is for the better.

So, if you’re trying to perfect your workout routine, here are a few ways to make bigger gains once you’ve hit the big three-oh.

Add More Movement to Your Day

The easiest — yet most commonly overlooked — way to keep your body in prime shape is moving. No, we don’t mean booking additional workouts at the gym or training until failure. Instead, to maintain physical fitness in your thirties and beyond, you must create the habit of spending more time on your feet.

For example, hitting the daily goal of 10,000 steps is an excellent way to improve your life expectancy and cardiovascular health. However, research is starting to show that how many steps you take doesn’t matter nearly as much as how much energy you burn.

So, as you explore ways to invest in your fitness beyond thirty, consider ways to make your daily movements more meaningful. Experiment with a walking pad to counteract the consequences of having a desk job. Consider changing your commute to spend less time in your car and more on your feet. Or try to get lunch at a spot slightly further away from the office so you’ll be forced to walk more (an excellent way to regulate your blood sugar).

Furthermore, try to weave additional movement opportunities into your day. For instance, a 10-minute yoga session after you wake up may not sound appealing right now. But it’s a great way to start your day by moving your body, setting you up for success.

Replace HIIT Sessions with Zone 2 Training

One of the most significant discoveries of the past decade — at least in terms of physical fitness and longevity — is the tremendous benefit of doing zone 2 cardio training.

Popularized by Dr. Peter Attia, zone 2 training represents an easy workout — like a slow jog or relaxed bicycle ride — where your heart works at approximately 65% to 75% of its maximum capacity.

Now, the biggest reason to replace your high-intensity interval training sessions with this type of exercise is that it’s easier yet equally good for you. Zone 2 training also comes with little risk — the exact opposite of HIIT, which has been proven to increase people’s chances of sustaining an injury.

In general, you should aim for at least two hours of zone 2 cardio per week if you’re a beginner. If you’re in prime shape, you can incorporate more of this training into your routine, aiming for up to five hours per week. Does that sound like too much? Don’t worry about it. Start small and remember that even a little bit of cardio is better for you than none (or too much, for that matter).

Don’t Skip the Weights

Another important thing to change about your workouts once you’ve hit thirty is that you will need to incorporate more strength training in your regime the older you get.

Essentially, research shows that people start losing muscle mass between the ages of 30 and 40 (with the process escalating after the age of 60). So, if you want to protect your body, vital organs, and bones, you must work harder to keep yourself strong.

The good news, again, is that you don’t have to turn into a powerlifter to reap the benefits of strength training (though you can do that if that’s how you like to work out). Instead, even regular bodyweight exercises like yoga or pilates can be enough to keep you in the best shape of your life, prevent injuries, and give you the stamina you need to take on any of life’s challenges.

Fuel Your Body for Success, and Don’t Forget to Recover

Lastly, as you explore ways to change your workouts when you hit 30, remember that your body isn’t up to as many challenges as it was in your youth. No, this does not mean you have to back off and give up on your dreams of climbing Mount Everest or running your first marathon. It simply means you must be smarter about going after your fitness goals.

The most essential prerequisite for making your workouts effective in your thirties is fueling your body for success. In addition to getting your caloric intake right (as too much will make you gain weight while too little will prevent you from reaping the benefits of your workouts), you also need to start paying attention to the nutritional quality of your meals.

Do your best to adopt a healthier diet, focusing on eating whole foods and getting enough protein to maintain muscle mass. Also consider investing in high-quality supplements to make your workouts more effective. For example, a burner that includes L-Carnitine and green tea can be an easy way to support your workouts naturally.

Finally, don’t underestimate the importance of recovery in making your workouts effective in your thirties.

In addition to getting plenty of high-quality sleep, do your best to incorporate a bit of stretching and self-care in your daily routine. And, if you want to make your thirties the decade when you reach your physical peak, it’s not a bad idea to consider expanding your fitness regime with some advanced recovery strategies, whether that’s going to the sauna, getting infrared light exposure, or doing the occasional cold plunge.

Wrapping Up

Being (or becoming) fit in your thirties shouldn’t be difficult. However, as your body starts to slow down, going after your fitness goals at this stage will necessitate a higher level of self-care.

Consequently, your workouts will have to change once you hit thirty. Still, knowing what to do, what to skip, and what aspects of your recovery to pay attention to, you’ll be more than prepared to make serious gains and maybe even attain the best shape of your life.

About The Author

Sarah is a life enjoyer, a positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.

Can Cannabis Improve Your Workout?

Recently, the topic of cannabis has been dominating discussions. As research advances, we’re continually uncovering new advantages of this multifaceted herb. Two key components of this plant are THC and CBD.

These valuable cannabis concentrates are derived from the marijuana plant by manufacturers. The consumption methods vary widely and are largely a matter of personal choice. Widely accepted approaches encompass inhalation, sublingual administration, edible ingestion, and topical application. Here’s how cannabis improves your workout.

Helps You Get in the Zone

Your mental state is just as crucial as your physical stamina when it comes to crushing your workout. Given that THC and CBD can enhance your mood and combat lethargy, a quick puff might be beneficial in this regard.

In addition to encouraging you to work out, various terpenes present in cannabis have been discovered to boost concentration. Using it might help you break free from mental clutter, creating the perfect mindset for an intense workout.

This advantage is also linked to the enjoyment of exercise. Users of cannabis often report fewer occurrences of becoming disinterested or lacking the motivation to continue their fitness regimen halfway through.

Ease Muscle Soreness

Muscle soreness following a workout is almost inevitable regardless of your fitness level. However, your post-exercise discomfort, also known as delayed onset muscle soreness (DOMS), shouldn’t dictate your entire fitness regimen.

Studies suggest that CBD oil or other CBD products may be beneficial in relieving DOMS or any muscular damage caused by exercise. This is attributed to CBD’s therapeutic properties which are believed to alleviate physical discomfort, inflammation, and muscle pain. Alongside any anti-inflammatory medication you might take for workout-induced muscle discomfort,

Integrating CBD into your post-workout routine can be as simple as going to buy THCA prerolls and incorporating them into your post-exercise routine. This can help soothe your muscles, enabling you to maintain your fitness schedule without missing a gym day due to discomfort.

Assists in Boosting or Reducing Hunger Levels

Cannabis can stimulate your hunger, a phenomenon often termed as having the munchies. Certain varieties of cannabis can decelerate the brain neurons responsible for sending satiety signals. THC also inhibits the secretion of leptin, a hormone that curbs your hunger. If you’re aiming to gain weight, cannabis could aid in augmenting your mass alongside weightlifting.

Some types of cannabis can actually decrease your appetite. Varieties with higher CBD ratios can diminish your appetite, thereby helping you lose weight. This can also help curb late-night overeating, typically due to boredom or habit.

It Will Calm You Down

There’s a common perception that cannabis consumption might hinder testosterone production and consequently impede muscle growth. However, this is not entirely precise as several researches indicate that cannabis users may actually experience a rise in testosterone levels. The studies asserting a decrease in testosterone due to cannabis use remain largely inconclusive, with some users reporting a decline while others maintain the same levels.

For individuals who engage in regular exercise, any potential testosterone-reducing effects of cannabis can be offset by a well-rounded diet. Physical activity has been known to enhance testosterone levels, so any possible adverse impact of cannabinoids on testosterone could be reduced simply by hitting the gym for a vigorous workout.

Endnote

A fitness regimen requires your undivided attention and commitment, which is the reason why it might not work for everyone. However, individuals who consistently hit the gym have experienced many benefits from integrating CBD into their exercise routines.

Before you start using CBD, consult with a healthcare professional. This step ensures that you receive guidance on the appropriate dosage and the most fitting form of CBD tailored for your needs. With this knowledge, you can use CBD effectively for post-workout recovery, without any apprehension about potential adverse effects.

How to Prepare Your Body for a Workout

If you’re just starting to work out for the first time, there are probably dozens of questions swirling around your mind. You want to make sure that you’re doing it properly and not risking injury while also getting the results you’re after.

Even if you have been exercising regularly for a while, it can’t hurt to remind yourself of some of the vital routines for preparing your body for a workout. Here they are, in no particular order:

Make Sure to Get Enough Sleep

While you are sleeping, your body is hard at work repairing the damage you have caused during your last workout. If you don’t get enough sleep, these micro-tears in your muscles won’t have time to heal properly, and your next workout will be more difficult.

Prioritize getting quality sleep between workouts to both prevent injury and stay on the right track. If you work out a lot and eat well but don’t get enough sleep, you won’t see the results you were hoping for.

Eat the Right Meal

In order to get the most out of a workout, you will need to fuel your body for it. This means eating a pre-workout meal at the right time.

You want to eat a meal that has carbs, fat, and protein around 2-3 hours before you exercise. Carbs should be the main focus, as they will maximize your glycogen stores and help you push harder. You need protein to prevent muscle breakdown and fats for even more energy.

You can also consider having a cup of coffee before a workout. The caffeine will help you stay awake and give you a burst of energy when you need it most.

Make sure to tailor your pre-workout routine to your own body and exercise routine. Try a couple of different options until you figure out what works best for you.

Drink Lots of Water

In order to prevent dehydration and electrolyte imbalances, make sure to drink plenty of water before a workout, especially if it’s going to be a strenuous one.

You can also drink something other than water, as long as it’s not alcohol and as long as it’s not too high in sugar. A sports drink can also work very well, especially if it’s high in electrolytes.

Remind yourself to drink even if you aren’t particularly thirsty before a workout. When you start to sweat, your performance can quickly drop if you were already near dehydration at the beginning of your workout.

Choose the Right Gear

It is incredibly important to choose the right attire for your workout, depending on its nature. If you are going running, a looser top will do just fine. But if you are going to be lifting, try to wear something tighter, as you don’t want your shirt to hinder your movements and cause a mishap.

Pay special attention to your shoes. Running and lifting again require very different soles (the former something light and insulating, the latter something flat and sturdy), but so do all kinds of sports.

Wear something you feel comfortable in. It will help with the workout if you feel confident and energized.

Never Skip a Warmup

Warming up is probably the most essential way to prepare your body for a workout. If you skip this step, you’re much more likely to get injured or, at the least, to be painfully sore the next day.

Warming up does not have to take long. You can do some light cardio, like running, to get your heart rate up and signal to your body that it’s time to get going. More importantly, do some dynamic warmups of the muscles and joints that will be doing the exercise. Ideally, you want to do a full-body dynamic warmup to get the blood flowing and to ensure your body is ready for the challenge.

Map out the Workout

Before you start working out, you want to know what you will be doing. Don’t improvise on the spot: have a plan at the ready.

Ideally, you want to follow a specific plan that tells you how many exercises you are doing, in what order, with what weights, and how many reps. If you are running or swimming, you want to set yourself times to beat or distances to cover.

This will ensure you are progressively overloading properly and staying on track with your goals.

Even if you don’t have a plan to follow, at least take a couple of minutes to decide what you want to do. This will help you go from one exercise to another with ease, and you won’t have to spend any time thinking about what to do next.

Choose Your Playlist

Finally, don’t forget to choose a playlist that will match the workout. Don’t have just one workout playlist: it may not suit every mood, and you will get tired of it at one point.

Instead, create several playlists that you can use for working out. Choose tracks that you know will motivate you. You can even set up a specific order so that the best track comes on when you know you’ll need a little push.

If music is not your thing while exercising, choose a podcast to listen to in advance. If you work out at home and like to watch TV, choose a show that you won’t get too immersed in and that won’t distract you too much from the movement.

Wrapping Up

By applying these simple steps, you can prepare your body for your next workout and ensure you are achieving your goals while preventing injury and staying safe. Don’t skip them even if you are in a rush or don’t feel like drinking a glass of water. It’s the small things that can often make the biggest difference.

About The Author

How to Get the Most Out of Your Workouts

Tips for Maximizing Your Exercise Results

Establish Objectives for Yourself

Setting clear and specific goals is crucial when starting an exercise program. Whether your aim is to complete a certain distance in running, increase your strength to lift heavier weights and enhance your flexibility, having well-defined objectives provides motivation and direction. Goals provide a sense of purpose and can help you track your progress and celebrate achievements along the way. By setting clear targets, you can create a roadmap for your fitness journey and stay focused on continuously improving and challenging yourself. Having specific goals in place gives your exercise routine structure and purpose, making it more enjoyable and rewarding.

Make a Plan for Your Workouts

Having a well-planned training schedule is crucial for maximizing your time and effort at the gym. By creating a detailed plan for your upcoming workouts, including specific exercises, sets, and repetitions, you can ensure that you target all the important components of your fitness routine. A structured schedule also helps you stay organized and focused during your workouts, allowing you to track your progress and make adjustments as needed. Additionally, a planned training schedule helps you maintain consistency and prevents you from wasting time or energy on exercises that may not align with your goals. With a clear plan in place, you can make the most of your gym sessions and make steady progress toward your fitness objectives.

Get to the Right Temperature

A proper warm-up is crucial to prepare your body for physical activity. It helps increase joint mobility, improve overall performance, and enhance blood flow to the muscles. To effectively warm up, include dynamic stretches that target major muscle groups, engage in light aerobic activities like jogging or cycling, and incorporate mobility drills to enhance the range of motion. By engaging in a well-rounded warm-up routine, you can activate your muscles, improve flexibility, and reduce the risk of injuries during your workout or sports activity. Taking the time to warm up properly sets a solid foundation for a successful and injury-free exercise session.

Pay Attention to the Correct Form

Maintaining proper form during exercise is crucial for maximizing the effectiveness of your workout and minimizing the risk of injuries. Incorrect form can compromise the targeted muscles and reduce the overall benefits of the exercise. Take the time to learn and understand the correct technique for each exercise, focusing on proper alignment, posture, and movement patterns. If needed, seek guidance from a qualified fitness professional who can provide instruction and feedback to help you perfect your form. By prioritizing proper form, you can optimize your workout results and ensure a safe and efficient fitness routine.

Mix Up Your Routine

Varying your workout routine by incorporating different exercises, training techniques, and equipment can be highly beneficial for avoiding plateaus and maintaining motivation. By constantly challenging your muscles in new and different ways, you can prevent your body from adapting too quickly and continue to make progress in your fitness journey. Including a combination of cardiovascular exercises to improve endurance, strength training to build muscle and increase overall strength, and flexibility training to enhance mobility and prevent injury is essential for a well-rounded workout routine. Mixing up your routine also helps to keep your workouts interesting and enjoyable, making it more likely that you will stick to your fitness regimen in the long term.

Tune in to the Cues of Your Body

Listening to your body during exercise is crucial for maintaining a safe and effective workout routine. While it’s important to challenge yourself and push your limits, it’s equally important to be mindful of any warning signs of discomfort or excessive fatigue. Distinguishing between the normal aches and pains associated with exercise and potential signs of injury is essential. If you experience prolonged or intense pain, it’s advisable to seek guidance from a qualified healthcare professional who can provide appropriate advice and treatment. Prioritizing your physical well-being and addressing any concerns promptly can help prevent further injury and promote a sustainable fitness journey.

Targeted Supplement Incorporation

To optimize your workouts, incorporating supplements can offer notable benefits. Consider adding supplements like protein powders, creatine, omega-3 fatty acids, or chlorella to enhance your nutrient intake and support your fitness goals. However, it is important to take supplements at the appropriate time that aligns with your unique needs and objectives. Consulting with a healthcare professional or registered dietitian is crucial to ensure the proper use of supplements and to tailor them to your specific requirements. They can provide guidance on incorporating supplements into your routine and advise on the best time to take chlorella or any other supplements for optimal results.

Get the Necessary Amount of Rest and Recuperation

Incorporating adequate rest and recovery periods into your fitness routine is essential for optimizing performance and achieving muscle growth. Allowing your body time to heal and recharge between workouts reduces the risk of overtraining and burnout. Rest days provide an opportunity for your muscles to recover and repair, leading to improved strength and endurance. Additionally, prioritizing quality sleep plays a crucial role in overall recovery, as it facilitates hormone regulation, muscle repair, and mental rejuvenation. By giving your body the rest it needs, you can maximize the benefits of your workouts and support long-term fitness progress.

Conclusion

You can get the most out of your workouts, optimize your efforts, and improve your outcomes if you follow the advice in this article. Your exercises will be more effective and interesting if you have clear objectives, ensure that you warm up appropriately, concentrate on perfect technique, and vary your routine. To get the most out of your exercises, pay attention to what your body is telling you, give it the nutrients it needs, and get enough rest and recovery. Always keep in mind that long-term success requires both consistency and dedication. Have fun with your training, and welcome the opportunity to improve your health and fitness.

How to Create Your Own Workout Plan

If you want to start working out, you may be contemplating whether you need to hire a trainer, join a group class, or if you can do it all yourself (with a bit of help from the internet).

As long as you follow some basic precautions and do a bit of research, there is no reason why you shouldn’t be able to create a workout plan that matches your needs and schedule. Here is what you should bear in mind:

Define a Clear Goal

The first step you need to take is to set a specific goal. Would you like to lose some weight, or would you like to build muscle? Do you want to improve your balance or posture, or are you just looking to get a bit more movement into your everyday schedule?

Having multiple goals is also perfectly acceptable; just make sure you’re specific about them. You can also try adding a loose timeframe to the goal. Don’t make it too rigid, as you don’t want to add any undue stress to the process, and you can’t know how your body will respond to your workout plan, so give yourself some time before you start tying yourself to specific dates and outcomes.

Choose the Right Activity

Once you know what your goal is, you can start assembling the right activities to achieve it. In most cases, you will need to do some strength training and cardio, but you can also do pilates, yoga, or play a sport if that’s what you’re into.

Make sure you choose activities you actually enjoy. There are dozens of options for both strength training and cardio. For example, you can work out with free weights, machines, or with bands. You can run, swim or bike, depending on what you find the most interesting.

Split Your Workouts Accordingly

After you have settled on these two points, it’s time to figure out your workout split. Start by considering your schedule. Realistically, how many times a week can you work out? If you only have two slots available, don’t commit to a five-day workout split. You’ll only end up disappointing yourself.

Count both your strength and your cardio days as “on” days, and make sure you never work on the same muscle groups two days in a row. Two of the most popular ways to split your workouts are into push/pull days or upper body/lower body days. You can also incorporate full-body days into the mix.

As for the exercises you want to incorporate, start with variations of the following:

● Lower body: squats, lunges, deadlifts, step-ups, hip thrusts

● Upper body: presses, dips, push-ups, rows, curls

● Core: planks, crunches, mountain climbers

Find the Right Reps and Weights

When you first start working out, make sure you run yourself through several different splits without any weights. Take note of what your body can do, which movements feel more comfortable, and how many bodyweight reps you can do without feeling sore.

There will be some trial and error, so start very easy and slow, and don’t push yourself too hard. Once you have all the movements down, you can start adding weights.

If you want to build strength, you want to be able to do 3-5 sets of 2-6 reps. If you want to build muscle, you are doing 3-47 sets of 6-12 reps. And if you want to build endurance, you will be doing 2-3 sets of 12-20 reps.

When you get to the point where you are able to do more reps or more sets, increase your weight. This is called progressive overload, and it will help you keep reaching your goal. Once you hit it, stick to the same weight for maintenance.

Track Your Progress

Make sure you write everything down as you go: your rep and set counts, the weights you’re using, how long the workout lasts, and how you’re feeling afterward. This will help keep you on track and track your results.

As a treat, take a look at your figures after three months of working out. You’ll be amazed by how much you have progressed.

Adjust Your Diet and Supplement Intake

You will likely need to adjust your diet when you start working out. Aim to eat at least 1 gram of protein per kilogram of body weight every day to ensure your muscles get all the nutrients they need.

Focus on eating fresh fruits and veggies, lean meats, and whole grains. You can also eat “unhealthy” foods from time to time, but at least 80% of your meals should consist of quality foods.

You can also add supplements to your routine to maximize your results. For example, a good pre-workout can help you enhance your workouts, while a protein supplement can ensure your body has enough building material to work with.

Don’t randomly start taking a supplement, though. Consult a personal trainer or your GP, and see what your body really needs.

Don’t Underestimate Rest Days

Finally, don’t forget that rest days are incredibly important. This is when your body actually does what you want it to do and repairs all the damage you’ve caused working out.

Make sure you have at least two rest days per week. You don’t have to sit on the couch all day (in fact, you shouldn’t). You can go for a light run or a walk but don’t lift and don’t do any vigorous exercise.

Most importantly, make sure you get enough sleep. Without it, the best workout routine and diet regime won’t be nearly as effective as it could have been.

Wrapping Up

Take some time to read up on different kinds of workouts, workout splits, and supplements. Watch several videos about the proper way to execute an exercise before you start working out. Go slow, stay safe, and if you feel pain or discomfort, stop.

About The Author

The ReshapeMe Fitness App – How it Works and Why You Should Get It

I’m someone who likes to eat clean as much as I can. But, with busy schedules, it makes it really hard to take time out of my day to search for recipes that I can incorporate into my meal planning.

That’s why when I tried the ReshapeMe Fitness app I was pleasantly surprised to see a set of recipes waiting for me.

As a background, the ReshapeMeFitness app is a home diet and fitness tracker with four stars and 1,000 ratings on the app store. With a subscription, a user can access personalized workout routines and diet plans that are tailored to their goals. For me, I wanted to see what the meal plan portion of the app could give me and I’m so glad I gave it a try.

Some of the meals I ate included:

Avocado toast (The Rustik Oven Hearty Grains & Seeds Artisan bread with everything bagel seasoning)

Chicken rice bowl (subbed rice for quinoa)

Chicken wrap (whole wheat tortillas, hummus, tomatoes, chicken, and lettuce)

Berries and fat-free Greek yogurt

Banana roll (bananas, subbed coconut butter with peanut butter, and whole wheat tortillas)

The things I was looking to monitor most while following this meal plan were energy level, sleeping habits, focus, and overall health. I can confidently say that all of the above improved and it’s all thanks to following this healthy, clean eating diet.

Of course, in doing it for a short amount of time, I knew I wasn’t going to lose weight, but I was still able to see results with energy and focus level which is huge.

On the app are also personalized workout plans where you can select the area of your body you’re looking to work on and how long you’re looking for your workouts to be, and it will give you multiple options that fit those criteria. You have the option of beginner, slightly active, and very active workout routines which fit everyone’s lifestyle choices, no matter what they are. The app also tracks steps, as well, which is great if you have a job where you’re up and moving during the day.

If some or none of the plans look good to you, you can also log your own workouts and meals as a replacement.

If you’re looking to download the ReshapeMe Fitness app, Puckermob has a promo code that will give you 50% off a six-month subscription with a free month included. Get the app now to get started on your goals and see where your health and wellness will improve just from simple changes in your lifestyle.

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About The Author

Emmie Pombo is a latte and tattoo-loving Tennessean who specializes in mental health and beauty writing. She holds a degree in Journalism and a certification in Makeup Artistry and Airbrushing. Follow her on Instagram, Facebook, and Twitter.

How the Fitness Apps are Becoming the Secret Ingredients of Better Health

Nowadays, everyone wants to be in shape and look great. So, they decide to join a gym or go for the trending fad diet as a part of their New Year resolutions. But we all know that these resolutions don’t prevail for more than 15 days tops.

We then start to desperately think why can’t there be a magic wand to help us get in shape? Well, technology seems to have spawned a magic wand for those who need an able companion in their quest for a fitness-oriented lifestyle. There are many mobile apps which focus on fitness and helps us meet targeted health objectives.

From step counters and calorie counters, to medicine reminders, fitness apps have everything in it. Being active and staying fit with these apps makes you get the best version of yourself. These fitness apps are one of the best weapons in the war against that ever-increasing number on weighing scale.

Let’s see how fitness mobile apps can make you feel fit and what benefits they offer.

Fitness Mobile Apps are Motivating

One of the best features of fitness and health apps is that they give you motivation. Many apps provide online communities, push notifications, and virtual challenges.

As a result, you get a nudge in the right direction as you work out daily towards a larger goal of targeted health depending on your specific needs. Such motivation keeps you encouraged and determined to achieve the desired level of fitness, without letting go of the determination.

Better Accessibility and Convenience

It’s a simple fact that today, we are living in tech-savvy times and we always carry our mobile phone with us. This provides ample opportunities for technology to blend with fitness and deliver incredible outcomes.

It makes fitness and health apps an easy option for us to get and stay fit and fine on the go. These apps keep no room for excuses such as “I don’t have time to go to the gym” or “It’s very difficult for me to keep track of the daily workout routine”. Besides, the tools are readily available right at your fingerprints nearly all the time. So, you can use them anywhere, anytime.

Easy to Use

Most of the fitness apps are designed to give a hassle-free, seamless user experience to users. They are designed with easy to navigate user interface. You just have to set some criteria and answer some questions such as age, gender, weight, and fitness goals. That’s it. You are all ready to use these apps to achieve your desired fitness goals.

This helps you get deeply personalized health and fitness experience with the help of technology

Affordable and Unique Way to Get New Workout Regime

Many fitness and health mobile apps you can download for free. It makes it an inexpensive way to invest in your health and wellness. Today, people are becoming more serious about their health and fitness.

As compared to the past few years, the number of people who taken up a gym membership has increased swiftly. As a result, the trainers are coming up with new workout regimes to keep the people motivated and help achieve their goals effectively.

But what if you aren’t able to join the gym because of your busy schedule? In such a condition, fitness mobile apps are the perfect and affordable solution for you. They complement your gym sessions well and help keep up the momentum in your journey towards optimal fitness.

Some mobile apps also have blogs and articles that can give you some of the best and most-effective workout ideas to achieve your fitness target.

Helps to Set You Realistic Goals

We all aim to look like models or have some role models. But, we don’t follow a healthy lifestyle. We are trapped in an inactive lifestyle and jobs which offer little or no room for fitness. If you set an unrealistic goal at the beginning of your workout regime then you can hardly sustain it.

There are some apps such as couch to 5k that helps to set up realistic goals within the desired time frame. They take the user to the next level of exercise only if he/she has achieved his/her previous target. It helps users to sustain their exercise regime which is tricky and challenging for beginners.

Monitor Your Diet Plan Everyday

Our diet plan is as important as our fitness regime. If you are worried about what you are eating and how you are eating then there are many apps to advise you about hale and hearty options of food to pick or the nearest dietary store

They also provide valuable information on healthy methods of cooking, and calculate the number of calories you consumed and need to burn. An app like MyNetDiary is one of the popular apps in this category.

Real-Time Tracking of Your Progress

Of course, you have to set realistic goals but you must observe the day to day results to check if it is working for you or not. The fitness apps help you to track your progress and let you know whether you are going in the right direction or not. If you are not observing any progress, it’s time to change your workout plan.

Stay Connected With People Having Same Fitness Goals

To attain your desired fitness goal, it is imperative to have support and technology has made it possible for people to do so. By using mobile apps, people can connect to strangers that have the same fitness goals.

They provide a new member with advice and tips on how to do remained focused without losing sight of the bigger goal. Some fitness apps are even linked to social networking sites so it helps to build an inspiring community of fitness freaks and offer healthy competition among members.

In summary, the above-discussed few points demonstrate how well the fitness industry has combined the latest technology into itself. They have done a tremendously good job that these days even the most basic use of technology in the fitness industry makes you feel like they have been around for ages.

Now, what you are waiting for? Start using fitness mobile apps and let technology make your workout smarter.

The Important Role of Fitness Trackers during the Pandemic by Hani Zeini

Inactivity may lead to several health problems, which encompasses the onset of acute and chronic illness, weight gain, and low productivity in daily life. On the other hand, you may prevent severe diseases and other related issues by remaining energetic. By running, walking, and jogging, you may give a much-needed boost to your overall health. With the implementation of social distancing norms during the pandemic, fitness trackers are now more in use to help individuals track their fitness goals.

Keep in mind that moderate physical activity gives a profound boost to your immune system. For keeping track of your progress, there is no better alternative than fitness trackers. According to Hani Zeini, you can keep track of your calorie intake, your steps, distance traveled, and they even track your heartbeat. Some of them also offer GPS tracking technology to help you with directions. Hence, it is not a needless investment but rather a lucrative option.

Take a look at the following benefits of fitness trackers as provided by Hani Zeini

• Personal accountability: When working on your fitness objectives, keep in mind that you should compete with yourself. Fitness trackers help in tracking your progress and goals. They also help psychologically by motivating you to take more steps than you usually do, run faster, and sustain a peak heart rate for a longer time. Recent studies reveal that by using fitness trackers, you may increase your daily activity by 30%.

• Individual goals: If you are looking for ways to increase your daily activity and have set a goal for yourself, you may realize the significance of fitness trackers. Most fitness trackers come with tips, workouts, and realistic goals to help you in your regular activities. It is necessary to start slow and gradually increase your workout time. Fitness trackers help keep a check on your regular physical workout regime and help you improve the same.

• It is all about you: There is a lot of anxiety about hitting the gym. Whether you engage in a regular workout or not, choosing the gym is a difficult decision. It is because people feel that they have to indulge in strenuous exercise if they choose the gym. In this regard, fitness trackers are not a bad option and ease their anxiety and fear of physical workout. According to Hani Zeini if you decide to exercise at home, at the gym, or the park, fitness trackers will help you achieve your goals.

• Motivating financially: Fitness trackers are available at a lower price than the equipment for the workout. Most athletes these days utilize fitness trackers in comparison to other gym equipment. You do not need to invest a large amount of money to keep yourself fit.

By tracking your sleep hours and workout goals, you can ensure a proper balance in your lifestyle.

9 Uncommon Types of Exercise and Their Benefit

Looking for an uncommon exercise? Perhaps you jog. Maybe you do bench presses and squats. And you mix things up with the occasional spin class. Even though you feel better afterwards, you’re beginning to get bored with your current regimen.

Maybe it’s time to try something new? The following nine types of exercise will get your muscles moving in more creative ways. You’ll experience a host of health benefits, as well. So where should you start?

1. SLBR

How are your core strength and balance? You might think you are strong and sturdy until you try this challenging exercise using a stability ball

To perform this exercise, lie on your back on the stability ball. Place the rod across you just above the midline of your chest. Roll side to side on the ball. See how far you can make it without falling.

Don’t worry — if you hit the floor, just get back up and try again.

2. Aquatic HIIT

HIIT stands for high-intensity interval training, and it can blast your cardiovascular fitness to new heights. It challenges your heart rate with periods of hard work followed by briefer rests.

However, this type of workout can hurt if you have rheumatoid arthritis or another chronic pain condition.

Enter aquatic HIIT, where the buoyancy of the water reduces pain by supporting your weight. A-HIIT can be ideal for those with limited mobility lacks balance and coordination. You’ll get all the intensity without the jarring motion on your knees and hips.

3. Sandbags

You might think of sandbags as devices to protect your home from a flash flood — but they also make a great tool for physical fitness! The best part? If your budget is tight, you can make homemade versions with canvas sacks.

You can perform multiple compound movements that use more than one muscle group. Try side lunges with front raises “8”side lunges with front raises and single-leg deadlifts with a row.

4. Sliders

Have you seen shiny mats and booties at your gym? These sliders can rock your core with stability exercises that also blast your legs and arms. You will build shoulder and core strength with alligator drags.

Get into a pushup position on the slider and pull your body forward by walking your hands. When you reach the top, pause. Slide one leg up towards your side, then switch to the other to work your lower abdominal muscles.

5. Aerial Yoga

Do you think you can never master the challenging scorpion asana? Maybe you could if you could fly! Aerial yoga uses soft cloth ropes suspended from the ceiling to stretch your body in new ways.

You can perform moves like wrist wrap shoulder stretches after a hard upper-body day on the weight floor. This movement opens up your chest and your shoulders like none other. If you have a park near you and straps, you can use the monkey bars and other park equipment to get in a workout at no cost.

6. Weighted Climbs

Both stair and rock climbing blast your hamstrings. However, if you want to engage your core and amp up your cardio without spending more time exercising, add a weighted backpack to your routine.

You can buy specialty weighted vests, or you can repurpose a well-fitting pack you own by filling it with sandbags or light hand weights.

7. Backward Running

You might raise some eyebrows if you take this exercise outdoors in the U.S. However, people in Japan and Europe regularly practice backward running for the health benefits.

This form of workout enables you to get in at least some miles, even if you have a hamstring injury. It burns calories quickly and improves your posture. Plus, you’ll likely enjoy a laugh or two, which works your core muscles.

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‘Rage Yoga Class’ Uses Beer And Profanity To Help Reduce Stress

Everyone has different ways of coping with stress. Some people like to go to the gym and let their rage out through a good workout. Others light candles, take a bath, and listen to some music. Some like to curse up a storm and scream. Others like to drink until they forgot why they were stressed in the first place. Everyone’s different—so, that’s why we need to cater to everyone’s needs at once, not just some.

For many, yoga has been a way to reduce stress and promote relaxation. For others, having to breathe, inhale, smell lavender, and keep silent can be even more stress-inducing than calming. So, instead of having a regular ol’ “namaste” yoga class, there’s a brand new kind of yoga class on the market catered to those who need to scream it out.

Rage Yoga, according to CBS News, originated in Texas by yoga instructor Ashley Duzich.

Duzich understands that yoga is about relaxation and union—which, can mean different things for different people.

“We are all angry about something and we all have been holding onto an ‘F’-bomb for a little bit too long,” she says. “So that’s what this does – is – it allows you to have a safe space to let go of your and frustration and rage in a healthy way… and then also wash it all away with some ice cold beer.”

She added:

We actually take beer breaks during the class. It’s definitely not for everybody and that’s totally OK… I also don’t recommend bringing your children.

Sign me up!

h/t: CBS.