Exercise

This category contains content related exercise that helps your body stay strong, healthy while losing fat and weight. Build muscles and stamina.

Eating Before a Workout – Exploring the Benefits

Eating Before a workout - Fruit Salad

Exploring the Benefits of Eating Before a Workout

Everyone knows that working out is crucial to good health, but few people consider the impact that their pre-workout meal could have on their fitness and well-being. Eating before a workout gives you the stamina to complete your routine and help you achieve your fitness goals faster. This article discusses the merits of fueling up before exercise and offer suggestions on what to eat to maximize the effectiveness of your training.

Why Is Eating Before a Workout Important?

Just like how you need to hydrate for optimal performance, food is also something your body can’t optimally exercise without. The food we eat provides the fuel our bodies require to function optimally. Muscles require more fuel to perform at their peak during exercise. In fact, without enough food, we risk fatigue, dizziness, and even passing out. So, eating before exercise gives us the fuel to perform at our peak. Which, in turn, speeds up the process of reaching our fitness goals.

Benefits of Eating Before a Workout

Increased Energy Levels

Eating before exercise provides you with a boost of energy you need to complete your routine. Now, your muscles use glucose as fuel. And your body can turn more food into glucose if you eat before you work out. In fact, if you feel more energized after eating before your workout, you will be able to increase your workout intensity.

You will feel more energetic for your workout after eating

Improved Performance

Eating prior to exercise also helps improve performance by supplying the body with the fuel it needs to function at its best, whether you are looking for ways to work out at home with gym equipment or doing cardio outside. Also, protein consumption can aid in repairing and developing muscle tissue, boosting your overall strength and endurance. In contrast, carbohydrate consumption gives your body the energy it needs to power your muscles during exercise.

Reduced Muscle Damage

Intense physical activity can cause microscopic tears in muscle fibers, which can be painful and inflammatory. Eating before a workout provides your body with the fuel it needs to repair and rebuild muscle tissue, perhaps reducing muscle damage. Berries and other antioxidant-rich foods may also aid in reducing inflammation and avoiding muscular injury.

Improved Recovery

While refueling with food immediately following exercise is essential for a speedy recovery, some research suggests that eating before exercise can have the same effect. Consuming protein before exercise has been shown to increase the rate of protein synthesis, which can aid in the development and maintenance of muscle. Also, carbohydrate consumption before exercise has been linked to faster recovery and less muscle fatigue.

Eating before and after working out can be a good thing

What to Eat Before a Workout

Now that we’ve established why it’s beneficial to eat before exercising, we can move on to discussing what kinds of foods are best. In order to maximize your workout, eat the foods, listed below, before you start. These tips are just as essential as the exercises you do and the gym equipment you use. Moving home gym equipment can be a nuisance, but it is essential for a good home workout. Just be sure to practice safety when moving it.

Carbohydrates

Carbohydrates are essential because they supply glucose to your muscles, which is what fuels them while you work out. They can be found in a variety of whole foods, including bread, pasta, rice, fruits, and vegetables.

Protein

Muscles can’t develop or heal without protein. Protein-rich foods range from animal foods like lean meats and seafood to plant-based options like beans, nuts, and seeds.

Healthy Fats

Having enough good fats in your diet to fuel your workouts is crucial. Good sources of fat include avocados, nuts, seeds, and olive oil. But you need to know that different diets are for different reasons. If you want to reduce belly fat, then fats should be eaten less. And if you want to have a strong workout, then fats are an important source of energy. Make sure to know the differences and use the diet that your body needs.

Hydration

Lastly, be sure your body gets the fluids it needs to perform at its best by drinking plenty of water before you go to the gym. In fact, drink 8 ounces of water at least 30 minutes before you want to work out.

Hydration is just as important as eating before a workout

The Timing of Your Pre-Workout Meal Is Key

Eat a large lunch, consisting of carbohydrates, protein, and fat, about two to three hours before working out. Doing so will help you get the most out of your workout. This is especially important for longer sessions, as studies have shown that eating breakfast before an hour-long workout doesn’t improve performance. However, in some cases, you might not be able to eat a full meal two to three hours before hitting the gym.

The situation doesn’t preclude you from eating a healthy meal before your activity. Just remember that the earlier in the day you eat before you exercise, the lighter and simpler your meal should be.

Meals 45-60 minutes before exercise should be light, heavy in carbs and protein, and easy to digest. This will help alleviate stomach discomfort during physical activity.

Foods to Avoid Before a Workout

While fueling yourself before exercise is essential, there are certain foods you should steer clear of to get the most out of your workout. Some things to avoid eating or drinking before a workout are listed below.

High-Fat Foods

Consuming a high-fat meal prior to exercise can hinder digestion and lead to discomfort. In fact, saturated and trans fats are harmful. Therefore, it’s best to stay away from fatty foods like fried foods, fast foods, and processed snacks.

High-Fiber Foods

High-fiber meals may cause stomach issues and discomfort before exercise, despite fiber being essential for a balanced diet. So, foods like beans, lentils, and whole-grain bread, should be avoided before physical activity.

Sugary Foods

While carbohydrates are essential for fueling physical activity, consuming a sugary meal before exercise may cause blood sugar levels to spike, leading to fatigue. So, avoid sugary foods and drinks before engaging in physical activity.

Conclusion

In conclusion, you can’t expect peak performance from your body during exercise if you don’t provide it the nutrients and energy it needs. You may get more out of your workouts and improve your fitness and health, in general, if you eat carbs, protein, healthy fats and stay hydrated. Avoid high-fiber, high-sugar, and high-fat foods before working out to reduce the likelihood of gastrointestinal distress and a subsequent drop in energy levels. It’s possible that if you follow these recommendations for eating before a workout, you’ll be better able to fuel your body for peak performance and accomplish your fitness goals.

Home Workout Mistakes: Don’t Make these to Lose Belly Fat

Home Workout Mistakes: Don’t Make these to Lose Belly Fat

Working out is a great way to lose belly fat.  However, to ensure you lose belly fat don’t make home workout mistakes such as those described in this post.

Doing easy workouts

To burn belly fat, your workouts should make you breathe hard. And the only way to do that is to do your workouts with high intensity. In fact, a study published in the journal Medicine and Science in Sports and Exercise, reported that people who completed a high-intensity workout regimen lost more belly fat than those with a low-intensity regimen. In fact, the low-intensity exercisers experienced no significant changes at all. Incidentally, high intensity workouts mean you’re going all out for as long as you can to burn more calories in less time.

Working out excessively

As much as exercise is good for you, going overboard and doing too much is detrimental to your body.

For example, too much exercise can increase stress on the central nervous system. Which, in turn, causes cortisol levels to rise.  And this results in weight gain, mostly around your waist.

That’s why it’s important to take adequate rest time and mix up your workouts.

Sticking to the same workout

One of the home workout mistakes is sticking to the same workout. While sticking to the same workout might be easier for you, it may hinder your goal of losing belly fat. This is because even though you are getting your workout in, the workout may not helping you lose belly fat. And you can find out by measuring your weight and belly fat.

Not taking the time to rest

A typical mistake is not taking the time to rest and recover. This is because rest is essential for muscle growth.

Strength training creates microscopic tears in your muscle tissue. Cells called fibroblasts repair these tears. This helps the tissue heal and grow, resulting in stronger muscles. But your body can only do this when its resting.

Next, moderate- to high-intensity workouts rely on the glycolysis energy pathway, which uses carbohydrates to fuel muscle activity. Feeling sluggish or drained at the end of a workout means your glycogen levels are depleted. If they get too low, your body could catabolize protein for fuel instead of using it to repair muscle tissue. Resting helps your body replace energy stores in your muscle cells.

Doing the wrong workouts

You may think jogging, running or even spinning 4 or 5 times a week is going to help you get rid of belly fat.  While, they are good for your heart, cardio workouts like running or spinning won’t do much to your belly fat.

To make any progress on your belly fat, its best to combine cardio workouts like spinning with weight and strength training.

In fact, strength training increases muscle mass. And the more muscle mass you develop the more fat your body burns even when you are not working out. This is because muscles burn more calories than fat. Also, muscles burn more calories throughout the day and not just when you are working out.

However, using just light weights, even if with high reps, isn’t enough to burn belly fat. Use heavier weights with sufficient reps and add speed into the equation. That is, instead of just doing 20 reps with any weight, do those 20 reps with high intensity by doing them as quickly as you can. In fact, the quicker the better for reducing your belly fat.

In general, to really burn belly fat, do high-intensity workouts for short periods of time. By the way, you can do burst of high-intensity workouts while jogging, spinning, or even strength training.

Furthermore, trainers recommend doing functional exercises that use muscles in your core — abdominals, back, pelvic, obliques — as well as other parts of your body. These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them.

Finally, planks are great because they activate not just your core muscles but also your arm, leg and butt muscles.

Having unrealistic expectations

A frequent problem is for a newcomer to have unrealistic expectations on how fast they can see results. This is especially if you are younger and if this is the first time you are on this path. The reality is it take time for your body to lose belly fat. So, once you accept that fact, you are more likely to succeed in achieving your goal.

Not moving enough

If you are serious about reducing belly fat, just working out once a day is, unfortunately, not enough. This is especially true if you have a sedentary lifestyle. To really want to make a dent at reducing belly fat, requires you to stay active throughout the day. So, if you have a job that requires you to sit, you should get up as often as you can or able to. For example, if you have to use an elevator, use the stairs instead. Or, instead of parking your car near the entrance, park it as far away as possible and walk to the entrance. Be creative and see what things you can do that requires you to get up for short periods of time throughout the day.

Incidentally, if you are sitting or slouching for significant periods of time during a day, you are likely to accumulate fat in the abdominal area.

Not getting enough sleep

Next, one of the last home workout mistakes is not getting enough sleep. This lack of sleep causes your cortisol levels to go up. As a result, blood sugar levels go up. Which, in turn, adds to belly fat.

In fact, according to research published in the Proceedings of the National Academy of Sciences (‌PNAS)‌, insufficient sleep alone increases risk of obesity. Sacrificing sleep (even for the sake of a workout) impairs glucose metabolism, which can lead to higher blood sugar levels — a major contributor to belly fat.

Not to mention, lack of sleep also affects the hunger hormones ghrelin and leptin which drive sugar and carb cravings. So, in combination with the impaired glucose metabolism, you get a vicious cycle that feeds belly fat accumulation.

Not monitoring your workouts

Finally, if you are working out at home, it is important to track their effects on your body. There are several ways to track the effects of your workouts. So choose one that's convenient to you.

This is How Pre-Workout Caffeine Helps You in Your Training

This is How Pre-Workout Caffeine Helps You in Your Training

Without a doubt, caffeine represents the most consumed stimulant substance in the world. Either through coffee beans, herbal teas, or other types of alternative routes, its consumption is commonly related to an improvement in the sports and cognitive field, especially pre-workout caffeine. In fact, it is good for a pre-workout  with low caffeine.

But what is really true about it? Today we tell you the effects of caffeine on our metabolism and how it can affect our sports performance and fat burning. This is how caffeine helps you in your training.

The stimulating role of caffeine and its physiological effects

As we mentioned, caffeine, consumed properly and in the recommended doses, has been related to stimulating properties on the central nervous system (CNS). It has been studied that this direct relationship with metabolic activation is translated into an increase in heart rate and blood pumping itself.

Due to these reasons, it is not surprising that many athletes resort to its consumption as an aid for fat burning or to improve sports performance.

After its ingestion, and within approximately 45 minutes to an hour, the stimulating physiological effects of caffeine begin to appear, interaction with the nervous system that will continue for at least four hours later.

The cells of our body respond with the release of adrenaline, thus increasing the heart rate, the blood pumping to the muscle tissues, and the respiratory rate. A metabolic activation that puts us "alert".

Effects on fat burning: in addition to its satiating level and its thermogenic effect, studies conclude on a lipolytic effect of caffeine, through consumption of 4mg caffeine/kg of body weight, observing a consequent increase in basal metabolism and the use of free fatty acids (FFA) as an energy source.

Research

Research has concluded that this mechanism will be especially effective in those workouts in which the intensity maintains the EPOC effect above 60 minutes. In this type of training with high muscular and metabolic impact, even if initial glycogen consumption is required, the subsequent prolonged fat burning will benefit.

Effects on sports performance: it has been investigated that the effect that caffeine has on the central nervous system, generating the blockade of adenosine receptors, translates into less transmission of the sensation of pain and fatigue during training, which it translates into an improvement in both endurance and intensity of training.

In addition to this, the release of adrenaline and the increase in dopamine after the consumption of caffeine, gives our body an extra motivation that will also positively influence the increase in sports performance.

Getting the Most from Caffeine

Based on the fact that caffeine, as a stimulating substance, can cause a certain addiction, it is very possible that if it is taken continuously, our body can get used to its effects and we do not perceive the benefits at the sports level that we have mentioned.

For this reason, it is advisable to take a cycled caffeine intake, resorting to its consumption on occasions when we are more fatigued or when we are going to perform more intense and demanding workouts.

Best Time to Drink Caffeine

When is the best time to drink caffeine: pre or post workout? It is generally advised that caffeine intake occurs about 30 minutes before training begins. Studies have shown that pre-training caffeine intake is related to an increase in subsequent sports performance and a lower perception of muscle pain, proven benefits, especially in the short term. Despite this recommendation, the truth is that benefits have also been observed in post-workout caffeine consumption. In this case, the supplementation after training, together with the hydrate recharge, increased the synthesis and the glycogen reserve, promoting better muscle recovery. As a general rule, its pre-training consumption is recommended to visualize an improvement in sports performance, although its post-training consumption has also been proven to have muscle recovery benefits. Both options, or even a "pre-drink" hours before resistance training, along with a carbohydrate intake, can be effective alternatives to benefit from the effects of caffeine.

Performance hydration: How to Hydrate for Optimal Performance

How to Properly Hydrate for Optimal Performance

For optimal health and effectiveness in any physical activity, you need to properly hydrate for optimal performance. Whether you're an athlete training for a competition or just trying to stay active, staying hydrated may make a big difference in how you feel and how well you do. This article will discuss the importance of performance hydration, the best ways to hydrate, and some methods for keeping your body at its optimal hydration levels.

Importance of performance hydration

The human body is, roughly, composed of 60 percent water. And we need it for a wide range of functions. As a vital component of the human body, water helps with temperature control, carries oxygen and nutrients to cells, and flushes out metabolic byproducts. Immense fatigue, headaches, and clouded thinking are all symptoms of dehydration. Athletes may have lower endurance and be more prone to injury if they are dehydrated. Constipation, dry skin, kidney stones, Urinary Tract Infections or UTIs, and heat stroke are just a few of the side effects of not drinking enough water. And, don't forget that drinking enough water can even help decrease blood sugar levels.

The role of water in the body

Water provides energy

Oxygen delivery is improved, and nutrition delivery to cells is boosted by water. Maintaining physical activity during exercise depends on the athlete's ability to deliver oxygenated blood to working muscles. This means that nutrients may enter and leave cells as needed during exercise, allowing for sustained energy without the resulting fatigue or weakness. Your cells may have trouble receiving the nutrients from your pre-workout food if you aren't properly hydrated.

Another important thing is that proper hydration should always be done, not just when you exercise. Even when you store your workout equipment and put the equipment away safely, you should not stop proper hydration.

Make sure to properly hydrate for optimal performance when you exercise.

Water helps with joint pain

Water acts as a lubricant and a cushion for the bones and joints while we're moving around. While you're working out, do your joints hurt? Perhaps you need to drink some water. While inflammation, connective tissue, and mineral balance are all contributors to joint pain, staying hydrated is crucial for minimizing discomfort and maximizing the range of motion.

Water protects your lungs

When water is added to the air, it makes breathing easier and helps prevent damage to the lungs. Stupid question, but when was the last time you had the "Fran cough?" You should drink plenty of water during your workout since being dehydrated when your lungs are under stress might create a persistent cough that can continue for hours afterward. In order to prevent any long-term damage to your lungs, it is essential to drink enough water before engaging in these exercises (or any activity).

Water helps your nerve communication

The transmission of nerve and muscle impulses among cells is facilitated by water. Because of its conductivity, water in the body amplifies the electrical signals sent by the nervous system to trigger muscle contractions. This is significant because stimulating rapid and intense muscular contractions during exercise has effects on both the brain and the muscles. On the other hand, Inadequate hydration may impede this communication, which in turn may contribute to premature onset muscle failure.

Drinking water is beneficial to your whole body

How to properly hydrate?

Know how much hydration your body needs

Knowing how much water you need on a daily basis is crucial. Depending on factors including age, gender, and degree of exercise, the recommended daily water intake may differ slightly from the standard eight 8-ounce glasses. Athletes may require additional water intake during intense training or competition.

Don't try to drink it all at once

It's better to sip water slowly throughout the day than to try to get it all in at once. This will aid in preventing you from being dehydrated. Consume water before, during, and after exercise to maintain hydration levels. In the two to three hours leading up to your workout, down 17 to 20 ounces of water. Following exercise, replenish lost fluids by consuming 20-24 ounces of water per pound of body weight lost.

Check your urine color

Checking your urine color is another way to see if you're getting enough water. In fact, urine color may be an indicator of your hydration levels. If you pee out a clear or very light yellow fluid, then you properly hydrate for optimal performance hydration. Urine that is a dark yellow or orange color may be a sign of dehydration.

Eat foods with a high-water content

Eating foods that are high in water content may also help you maintain your body's water balance. Cucumbers, watermelons, and strawberries are just a few of the fruits and vegetables that are mostly water. These produce items are not only high in water content but also include numerous essential nutrients and protective antioxidants. If you start eating these kinds of foods and drinking water, you can even lose weight. You can lose weight with filtered water as well.

Eating foods with high water levels is also a good way to hydrate.

Tips for maintaining optimal performance hydration levels

  • One of the best ways to keep yourself hydrated is to keep a water bottle on you at all times. This will serve as a constant reminder to properly hydrate for optimal performance hydration.
  • Create alerts on your phone or calendar to remind yourself to take sips of water at regular intervals. Maintaining a regular water intake schedule will be easier with this aid.
  • If you have a glass of water before each meal, you'll feel filled faster and eat less overall. If this prompts you to consume fewer calories, it can aid in weight loss.
  • Drink water instead of soda, juice, or sports drinks since sugary drinks dehydrate the body. Calorie- and sugar-laden and ineffective in hydration, these drinks are best avoided. And don't forget that water is important for everybody. Water is also the best way to stay hydrated during pregnancy.
  • If you have to sit or stand for a long time, make sure to get up every hour and drink some water. This is a great way to take a break from sitting or standing while still staying hydrated.

In conclusion

As we now know, you need to properly hydrate for optimal performance. Knowing how much water your body needs each day, drinking water regularly throughout the day, monitoring your urine output before, during, and after exercise, and eating foods high in water can help you stay well-hydrated. You may help yourself stay hydrated by carrying a water bottle with you, setting reminders, drinking water before meals, substituting water for sugary drinks, and taking water breaks. If you want to feel your best and be in the best possible health, being hydrated is crucial, so make sure to drink lots of water every day and pay attention to your body for signs of dehydration. Keep yourself hydrated, take care of your health, and you will succeed.

CrossFit Exercises to Take Your Training to the Next Level

5 CrossFit Exercises to Take Your Training to the Next Level

Now, more than ever, there are numerous ways to get in shape. From lifting weights in your local gym to doing some kettlebell workouts at home. But, for those that want a more intense workout that encompasses the whole body, CrossFit seems like a good choice. After all, there is a good reason why the person who wins CrossFit games is called the fittest man on earth. So, to get you started, we will pick the five best CrossFit exercises to take your training to the next level.

Our pick of CrossFit exercises to take your training to the next level

Before we start, it is important to note that CrossFit isn’t something you should do on your own. Yes, you can incorporate various CrossFit exercises into your workout routine. But, if you wish to mimic the intensity of CrossFit athletes, you should do so under a trainer’s watchful eye. So, by all means, do give these exercises a try. And if you feel that CrossFit is something that would interest you, join a CrossFit gym.

Rope climb

Let’s start with an exercise that is both quite beneficial and often overlooked. Namely, a simple rope climb can be quite impactful as a strength training workout. You can limit yourself to only using your hands. Or you can also use your legs to bring yourself up. As a rule, this is an intermediate-level workout, which means that you need already be in decent shape to perform it. Once you have enough grip and pull strength to climb a rope, you should incorporate it into your regular workout regime. The climb’s speed and the number of repetitions can be aspects that you can change to improve your explosivity and durability.

Pull-up

A simple, humble pull-up is easily one of the top CrossFit exercises to take your training to the next level. The great thing is that it has a ton of variations that will enable you to build your upper body strength.

A basic pull can significantly increase your upper-body strength.

You can change the following:

  • Hand position on the bar
  • Grip
  • Whether the bar will be in front of you or in the back
  • Leg position (in front or under you)
  • Whether or not you will add extra weight
  • The speed of pull-ups

If you feel too weak to do a set of pull-ups, try to lower the difficulty. Either do inverse pull-ups (where you start from the bar and slowly bring yourself down). Or put your legs on a chair to reduce the weight you have to pull up. Consider lowering the difficulty if you cannot do at least six pull-ups in a set.

Deadlift

The following exercises will require you to use a weight bar. And with it, you can start doing one of the best exercises out there: the deadlift. Before you do, we advise you to find an experienced personal trainer and have them teach you. A deadlift is a complex exercise. If you perform it properly, you will be able to lift a tremendous weight. But it is paramount that you educate your body and don’t rush through the learning process. If you start to bend your back during a deadlift, you can be pretty much sure that an injury is inbound.

You’d be surprised at how much weight people can lift on a deadlift.

Push press

If you need a quick upper body workout, you’ll have difficulty finding a better exercise than the push press. The premise of it is fairly simple. You take a bar with weights, hold it on your chest, and push press it above your head. Doing this alone is an excellent workout for your shoulders, upper back, and arms. Of course, there are different variations you can dry, where you change your grip and the space between your hands. We would also advise you to try isolating your move. You will likely see that you can lift quite a bit more if you jerk your body before the lift. An excellent way to focus on the upper body is to only use your arms and keep the rest entirely still.

Squat

The good, old-fashioned squat is the last of our CrossFit exercises to take your training to the next level. There is a good reason why some, people, consider the squat to be the king of all exercises. Especially for people that spend a lot of time sitting. Full-motion squatting will do wonders for your back, hips, and legs. Through it, you will fix your posture and likely improve your overall health. As you can imagine, there are countless variations of squats, so we will leave it to you to explore them. The one thing we advise is to value motion over weights and to be mindful of stiffness and pain.

The more squatting you do, the more you will know why it is one of the top CrossFit exercises to take your training to the next level.

Final thoughts

Before we leave you, there is something we would like for you to consider. Namely, before you start working out, it is important to outline why you are doing so. Do you wish to get healthy? Do you want to be strong? Are you using exercises as a way to keep yourself disciplined? All these are viable reasons. And the better you understand yours, the easier it will be to keep going. Some people use exercise to combat mental health problems or addictions. And while regular exercises can help, real life experiences have shown time and time again that there is no substitute for therapy.

As for CrossFit exercises to take your training to the next level, we advise you not to push yourself too hard. At least until you fully know what you are doing. While staying in shape after an injury is possible, you should avoid it as much as possible. If you really wish to step up your workouts, talk with experienced professionals and see what type of workout will suit your budget, schedule, and fitness level.

Finding Time to Exercise: Ways to Exercise When Short on Time

Simple Ways to Exercise When You’re Short on Time

Finding time to exercise might be challenging if you are already juggling a number of other commitments. Having a regular job, personal life, family duties, or school can often make it difficult to stay consistent or even make it to your workouts. For example, if you have a hectic schedule, working out may not be at the top of your to-do list even when you finally have a few minutes of spare time. That being said, it’s vital to find the time for exercise. Even if it’s only a short session. In fact, even a 10-minute workout can be enough to keep you feeling energized and healthy. And, not to mention all the benefits working out can have on mental health as well.

This is why today we will offer some ways to fit exercise into your schedule. Therefore, without further ado, here are a few simple ways to exercise when you’re short on time.

1. Make Walking or Cycling Your Primary Mode of Transportation

Way too many people out there underestimate the benefits of walking. Just because it doesn’t make you sweat doesn’t mean its not a good exercise. That’s what makes it so good. Walking and cycling are incredibly low-impact forms of cardio. This means that you can do almost endless amounts of it without having to worry about recovery. So, if you have a regular commute to and from work or school, you can try commuting on foot or by bicycle. This way, you won’t be wasting any time whatsoever.

Even if you can’t walk the whole distance, you can attempt to walk at least part of the way home. And, do this at least a couple of times per week. Adding fitness to your daily routine doesn’t have to take up too much time if you combine walking with public transportation. Similarly, as we’ve said, if you use public transportation during your free time, consider alternatives. For example, ask yourself whether or not you could make the journey on foot. For some, walking is a great stress reliever and physical activity.

2. Exercise During Lunch Break

Working out around lunch can seem impossible for some. But, if you have an hour for lunch, you may have time to exercise and still finish eating. While eating should be your priority at lunch, you might utilize the first part of your hour to do some exercise. Also, if you spend most of your day at a desk, get up and walk about every so often. In fact, brief bouts of activity that increase the heart rate and the muscles working count as exercise. Therefore, even if you’re not on break, you can get up from your desk. And, do a few jumping jacks or pushups to get the heart pumping. It’s the same as working out at home without any equipment. Just make sure that you are not disturbing anyone else around you.

3. Stop Avoiding the Stairs

There are several opportunities to include physical activity in your everyday routine. For example, use a restroom on the other side of the building. Also, using the stairs is one of the best “along the way” forms of exercising. And, do this even if you have to get off the elevator a few floors before you reach your destination. By the way. using the stairs is an excellent method to exercise without making any major lifestyle changes. Ditching the lift altogether is fantastic unless you’re working or living on the 50th floor. Using stairs whenever possible is going to do wonders for your conditioning, as well as your health. And, its an excellent example of finding time to exercise.

You’d be surprised how effective a workout climbing stairs can be if you do it frequently.

4. Put Your Waiting Time to Good Use

We spend a lot of time waiting around. For example, it may be waiting for a load of laundry to complete washing. Or, it may be for the kettle to boil, supper to be prepared, and more. Skipping rope, squatting, and doing sit ups are just a few of the many workouts you may perform when you have a few moments to spare. Working out for brief intervals at various times of the day may be an efficient method to increase physical activity without feeling like you have to sacrifice too much of your spare time.

5. Get Your Workout in – First Thing in the Morning

One practical strategy for incorporating exercise into a hectic schedule is to do it first thing in the morning. You may get in a fast workout at home or in the backyard by waking up half an hour earlier than usual. You can be active without feeling like you’re sacrificing other daytime priorities if you work out at a time when you would otherwise be asleep. With that in mind, if you want to maximize your morning workouts, you might want to create a nice home gym for yourself.

If you are pressed for time, getting up 30 minutes earlier to fit in your workout is a good idea.

Contrary to what many people think, you don’t need to create a lot of space to do this; you need to create a functional space. This is a space where you will be able to place all of the necessary equipment. Setting up a small home gym is not only going to allow you to do more effective workouts, but it is also going to motivate you to stay consistent. Anybody who has tried to get up early and go to the gym knows how easy it is to lose motivation. Home gyms are a much better solution, especially for people who don’t have a lot of time.

6. Do High-Intensity Training

If you don’t want to wake up early, walk to work, or do jumping jacks during your lunch break, you can always just do some high-intensity training. There is nothing more time efficient than doing sprints or circuit training with heavy weights. If you don’t have a lot of time but still want to be healthy and in shape, doing short bursts of high-intensity training that leaves you panting is going to pay off.

Conclusion

So, if finding time to exercise is an issue for you, these simple ways to exercise when you’re short on time, you can stay in shape even with a busy schedule. If you don’t have time to go to the gym after work, you don’t have to let your workout fall by the wayside. There are plenty of things you can do to get in shape without leaving your home. The important thing is that you find a way to stay active and fit no matter what your schedule looks like.

Home Gym Equipment – Ways to Workout

Ways to Workout at Home with Gym Equipment

You don't need to go to a gym to get a workout. In fact, you can get a good workout in your home with home gym equipment. Now, one of the most challenging thing during the COVID 19 pandemic was trying to stay fit. Indeed, this was a concern not just for me. It was also a concern for everyone who were confined to their homes but wanted to stay fit. Incidentally, staying fit helps you fight COVID-19 if you do get it. That's why I decided to workout at home with some home gym equipment.

In this article, I will share some proven home workouts with gym equipment.

Why should you work out at home?

When it comes to working out, you will have countless excuses for not working out. As a result most people can't change their body shape. By the way, do you know what the most common excuse is?

I don't have time. Yes, you're reading it right. In fact, this was my excuse also when I tried several times to start working out, but failed.

Moreover, people, who have countless excuses for not working out, have just more than this one.

That's why I am talking about home workouts here. Workouts at home can help you avoid a lot of excuses. Furthermore, home workouts also have advantages. For example, because you don't need to pay gym fees every month, workouts at home cost less. Also, even if you buy gym equipment, those are a one-time investment. And, the benefits from this investment will remain for a long time.

Do you know what the most precious commodity in the world is?

It is the time!

When you work out in the gym, it may take many minutes every day to get to the gym. Once there, you may also spend more time talking with people, shower,  etc. Also, you may have to wait for a machine to become available. And, all this cost time. But if you work out at home you won't waste time as you do in the gym.

Moreover, if there is a pandemic, it is safe to work out at home as you are not interacting with other people like in the gym.

So, workouts in the home have countless benefits. Let's talk about some ways to work out at home with gym equipment.

8 Ways to work out at home with gym equipment 
1. Dumbbells for weight training 

I want to workout at home, but I have less space in my home.

If this is your problem, then dumbbells is the answer for you. If your home doesn't have enough space for gym equipment, then you can start with dumbbells. With dumbbells, you can perform Russian twists, side crunches, seated shoulder press, front raises, shrugs, triceps kickbacks, etc.

When it comes to the benefits of these workouts, it is enormous. Just tell me what parts of the body don't develop from these exercises. Almost all parts of your body get benefits from these workouts.

Also, you can use dumbbells individually or connect multiple ones with connecting rods. So, if you want to do extreme workouts, then you can use several dumbbells at once.

2. A mat for lying down 

What will you do when you need to do a floor workout?

You can do floor workouts on floors or on a mat. But workouts on a hard floor can hurt your back, and workouts on a thick towel can slip and cause serious injuries. That's why you should seriously consider buying a mat for lying down on the floor during a floor workout.

Now, you can choose a yoga mat or a normal mat; it is up to you. But, if you want to do extreme workouts, then go with a better one.

Incidentally, exercise mats come in handy for several reasons. One of them being that they give you comfort during floor workouts.

Also, mats are great for knees, wrists, and hips.

Moreover, if you want to keep yourself clean and apply protection between the floor and yourself, then the mat is the right thing to try.

Finally, the mat is a great safety provider in a floor workout. For example, there are some extreme workouts that cause you to slip. So, in this case, the mat comes in handy.   

3. Jumping rope for cardio

Stuck indoors but can't go jogging?

If this is your problem, then jumping rope is the ideal solution for you. Moreover, jumping rope is great for cardio workouts. It is impossible to exaggerate the advantages of this small piece of equipment.

For example, if you want to burn calories in a short period of time, jumping rope could just be the right answer. In fact, you can burn 200 to 300 calories in just 15 minutes. Also, it burns more calories than other cardio workouts such as jogging and running.

Now, which exercise helps you to improve coordination?

Can't remember?

Indeed, jumping rope also helps to improve coordination between your different body parts. In fact, according to research jumping rope helps to develop coordination for autistic children.

So, it is a great tool to add to your home gym equipment list. Indeed, jumping rope will give you many benefits.    

4. Rowing machine for exercising muscles

There is a common misconception about rowing machine: that it only involves the arms. But, that is not the truth. In fact, a rowing machine workout is a full-body workout that involves 85% of your muscles.

And, the best part of this machine is that anyone can exercise with it. It doesn't matter what your current fitness condition or your vision is. Moreover, a rowing machine gives you a low impact workout.

Furthermore, a rowing machine has a lot of benefits: it is great for heart and lung health. Moreover, if you're looking for the best alternative to jogging, adding a rowing machine in your home gym equipment list would be an excellent option. 

5. Stationary Bike for cardio exercise

Here is another great home workout machine you should try at home. Though stationary bikes have been on the scene for a while, they have become popular recently. By the way, the stationary bike replicates bicycling.

In fact, the stationary bike is great for a cardio workout. Moreover, it does an excellent job for working out your arms and legs.

When it comes to the best exercise for the heart, nothing can be better than the stationary bike. Indeed, stationary bike workouts have the highest impact on the heart.

Also, it is three times more effective than running for burning calories.

And, the best thing about this workout is that it helps fight type two diabetes.

So, a few minutes on a stationary bike would make a big difference for you.

However, stationary bikes are a bit expensive home gym equipment. For example, with a $500 budget, you will be able to get a decent stationary bike. 

6. Suspension training system for full-body exercise

Here is the first full-body exercise tool in our list of home exercise gym equipment. Probably, it is the smallest piece of equipment on our list. In fact, you can keep it in your desk drawer. Also, because the suspension training system is physically small, you can carry it anywhere you want.

Now, the suspension training system consist of two straps, using an anchor and looping mechanism. As a result, you can attach it to a closed-door, tree, or a pipe.

Next, with the help of the suspension training system, you can perform a wide range of whole body workouts.  And, it offers a wide range of benefits. For example, it improves your body coordination. Also, it can be used by those at all levels of fitness.       

7. Treadmill for Running

What if I want to get the complete running experience?

In this case, you have no option except the treadmill. The treadmill is excellent for running workouts. You will get the complete experience of running or jogging.

For treadmills, I would like to recommend you go for the smart treadmill. Smart treadmills became a very popular gym equipment for home workouts. It provides a great cardiovascular workout option. Moreover, it is said to be most effective for exercising your heart.

8. Massage roller for after workout training

This great list of home workout gym equipment can't be complete without the massage roller. Because it helps increase blood flow after a workout. a massage roller is a must. Also, if you get pain after a workout, the massage roller can help relieve the pain. In addition, it also helps get rid of post-workout stress. Consequently, the list of gym equipment wouldn't be complete without the massage roller So, make sure you add the massage roller to your list of home workout equipment.

Final words

You may not have been aware of all the benefits you get from working out with home gym equipment, but after reading this article, I hope you now have all the knowledge to start working out with home gym equipment.

Cardio at Home Without Equipment – Exercises to Stay Fit

Cardio Exercises You Can Practice at Home Without Equipment

The heart is the powerhouse in our body. In fact, a healthy heart will, most likely, translate to a healthy life. Therefore, it is imperative that we do whatever it takes to maintain a healthy heart. And, one of the ways to do this is by eating low fat meals. Meanwhile, another way is to do cardio at home without equipment.

But, what exactly is cardio? Indeed, cardio, in short, are simply exercises that increase your heart rate. Moreover, cardio exercises have a plethora of advantages. From improving blood circulation to controlling cholesterol levels, cardio workouts basically keep you alive and healthy. In this article, we will explore some cardio exercises that you can do right in the comfort of your home.

Squat Jump

Now, doing a squat is a cardio exercise. But, so is jumping. So, when you combine both, it becomes a pretty effective cardio exercise. Furthermore, this cardio exercise requires a minimal amount of space. This is because you will be almost in the same physical location on the floor. 

To do this, first you stand erect with your hands stretched out. Bend your knees and get in a squatting position. Next, jump from the squatting position, and squat on your way down. And, repeat this sequence for the duration of the workout.. Incidentally, doing the squat jump for 15 minutes can burn as much as 100 calories.

Jump Rope

Tiffany Haddish, an American comedian once said, "Nobody messes with a girl that skips". I think that's quite a good incentive to skip.

Though more common among women, jump rope, or skipping is used by professional athletes to stay fit. Skipping can be done anywhere, with a simple rope that can be purchased anywhere.

To practice this, hold the two ends of a rope; one with each hand. Next, flip the rope over your head and then below your feet, jumping up just before the rope is about to make contact with your feet. Doing this for just 20 minutes can burn as much as 220 calories.

Jumping Jacks

Jumping jacks, much like jump rope is a familiar childhood playground activity. This is a very simple exercise that can be done right in your home, with very little space and absolutely no equipment necessary.

So, if you wanted to have a 30-minute workout session, you could do a little bit of jumping jacks, and a little bit of jump rope and jump squats to spice it up.

To do this workout, simply stand with your feet together and your arms placed straight down by your sides. Next, jump and spread your legs apart. At the same tie, lift your arms so the palms come close together over your head. Next, go back to the initial starting position with your feet together and arms straight down by your sides. Repeat in a quick succession. Doing this for only 10 minutes can burn as many as 100 calories.

Jogging in Place

An outdoor run is definitely a lot of fun, but what if it was raining, or snowing heavily? There would be no satisfaction of coming back home all sweaty. The good news is that you can still jog in your home, and you can do so without a treadmill.

This doesn't involve a lot of activity. All you need to do is jog in a stationary position. But it definitely gets your heart pumping. That, after all, is the purpose of any cardio exercise. By the way, it is better to put on your shoes to support your feet. Also, put on good shoes to avoid injuring your feet. 

If this sounds a little boring, and you happen to have some change, you can buy a very affordable treadmill with pretty impressive features including a multi-function LCD screen that provides you real-time data about your workout.

Dancing

An opportunity to exercise your cardiovascular muscles and your soul at the same time has got to be the ideal workout experience. Jogging in place sounds a little too boring for you? If so, crank up the music and start dancing.

This can absolutely be fun, perhaps the ultimate experience for an indoor cardio. Dancing gets your heart beat faster, and as a bonus can also help build your muscles.

You really don't need instructions as to how to move your body to a song. But if you want to learn some new moves, or get a structured lesson, there are a lot of videos online to help you do that. Incidentally, dancing for 30 minutes can burn as much as 150 calories.

Kickboxing

If you are athletic, and you want to really feel the adrenaline rush that comes with cardio exercises, then kickboxing is just the thing for you.

Kickboxing has an exhaustive list of pros, and that includes therapeutic advantages in getting rid of anger and stress. You can do this in the comfort of your home. In fact, a punching bag is all you need for a kickboxing session.

Kickboxing, as the name implies involves a mixture of boxing and karate. Doing this for just 10 minutes can burn as much as 100 calories.

Conclusion

There are quite a number of other cardio exercises ranging from simple to difficult that you can do at home with zero equipment: Touch toes, speed skaters, crab walk, lateral shuffles, butt kicks, high knees, running the stairs, and even burpees.

You can try whatever works for you, a combination of two or three exercises for a few minutes every day is sufficient.

Recent study has shown that drinking coffee before workout has a number of advantages both during and after a workout.

Caffeine makes you more alert, reduces muscle pain during exercise and even helps consume less cholesterol post workout. Be sure to get a coffee maker that makes an espresso with cafe quality macrofoam and have yourself a cup of coffee before you work out.

Rowing Machine Mistakes (And How to Fix Them)

6 Rowing Machine Mistakes (And How to Fix Them)

The efficiency and effectiveness of providing a low-impact cardio workout make the rowing machine popular in gyms and fitness clubs. In fact, rowing machines can build your endurance, power, and strength. Also, rowing machines are great for pumping your heart and burning calories. Moreover, people of all ages and body sizes can use it to get full-body workout. But, if you work out with all the wrong techniques, you will gain nothing. Rather you will hurt or injure yourself. So, we are presenting 6 common rowing machine mistakes along with tips on how to avoid them.

How to Row with Good Form

First, you should know how to properly row a rowing machine.

The Catch

Before you start rowing, first start with a proper set-up and body position. So, keep your arms straight, with your head in a neutral position, and both shoulders at the same level. Next, lean the upper body (from the hips and above) forward, engage the core, and fully stretch the legs. Furthermore, shins should be placed vertically, and lift the heels as needed. By the way, this position will help you push the machine with full power and initiate the drive phase to start the stroke.

The Drive Phase

Once your back is vertical, and your legs are fully stretched, pull the handle towards your torso. Applying force through the legs, push off from the machine and hinge the hip backward about 45°. Look out for the proper sequencing of body movements like legs, arms, shoulders, hips, and core.

The Finish Phase

The "Finish" is the resetting position that is the converse of the catch position. Don’t rest here too long. Keep your legs stretched, leaning the back and shoulders away from the legs. Also, your hands should be gripping the handle, with elbows tucked toward the torso.

The Recovery Phase

At this stage, do the drive movements in reverse order so that you can return to the catch position. To bring the torso over the legs, just extend the arms and hinge forward the hips. After that, bend your knees.

6 Rowing Machine Mistakes (And How to Fix Them)

1. Forgetting to Check the Damper Setting

One of the first rowing machine mistakes many make is when they sit down without adjusting the rowing machine's damper setting. The damper setting is adjusted by a lever placed on the air resistant flywheel’s side. With the lever at the higher-setting, the machine will behave more like a rowboat. This setting can exhaust your body muscles even before getting in a solid cardio workout.

The Fix: A higher damper setting will make it harder on your body. So, if you are new to rowing, it is best to start with a setting between three to five.

2. Rowing with only Using Arms

Rowing using only the arms puts too much pressure on the arms, back, and shoulder. This can cause serious body injury.

The Fix: With a rowing machine, 60 percent of the power should be generated by pushing the legs. Another 40 percent comes from engaging the core and pulling the handle with your arms. So, for each stroke, you have to use leg power to push off the foot.

3. Mixing up the Operation Order

Firing the legs and arms simultaneously may feel like the right process while rowing. But, by doing this, you will put unnecessary stress or strain on the upper body.

The Fix: For rowing stroke, follow these three processes. First, push off the foot with your legs. Then, lean slightly back at the hips and pull the arms toward your chest. Incidentally, the correct place to pull your hands is below the ribs. Once the handle is pulled, go back to the starting position. Repeat this over and over.

4. Hunching Your Back During the Stroke

During the stroke, many people bend or hunch their back rather than sitting straight up or tall.

The Fix: You should focus on sitting tall with a straight posture. To do that, engage your core or turn on the abdominal muscles. Relax your shoulder and make a neutral position of the spine.

5. Banging the Butt Into Your Heels

If your strokes are too fast, your body will jerk forward uncontrollably. As the seat keeps slamming into the rower’s front side, the body starts jerking.

The Fix: Pay attention to the stroke timing to regain control. The ratio of the stroke should be a 1:2 count. At the time of the stroke’s second-half, your body should be relaxed and controlled. With a calm and collected recovery, you can easily prevent the seat from smashing.

6. Shooting the Butt Out and Jerking the Upper Body Back

When your legs push quickly and cause you to shoot out the rear ahead, your upper body will awkwardly try to catch up. If this extra work causes your top half to jerk, then the stroke will be less effective. Also, it can increase the risk of injury.

The Fix: Engage your abs and keep the hands or feet connected. The engaged core can smoothly connect the upper and lower body movement. For efficient rowing, your body should have a controlled and deliberate posture with muscles activated.

Final Verdict

With a rowing machine, you can effectively increase your strength and endurance and get a full-body workout. This machine works out not only your lower body muscles but also all major muscle groups. By using this amazing equipment, you can maintain an active and fit lifestyle.

A rowing machine is the ideal choice to burn extra fat and get a good low-impact cardio workout. Having proper form while rowing will decrease the risk of injury and speed up your fitness journey.

There is no question, rowing is a great cardio workout that uses muscles in the upper and lower body. However , because it uses so much of your upper body and lower body muscles to give you a cardio workout, it is an exhausting workout to undertake. In fact, if you go to your local gym regularly, it is a rare occasion that you ever see the rowing machines being used. This is because the usual clientele in the gym are those with regular jobs, housewives, students, and others who want an "easy" cardio or muscle workouts. Having said that, rowing workouts are great for athletes in schools, colleges, other professional sports who need to be on top of their game.

Motivation for home workout: How to do it Yourself

How to Motivate Yourself for an At-Home Workout

We have all been there—we want to be in better shape, but there is always something standing in our way. We either do not have time, lack money, or are too embarrassed to work out in public. There is a solution to that—working out at home. It sounds great because it’s free, no one is there to judge us, and it’s in the comfort of our safe space. But what happens when this becomes boring or too easy to quit? When we have to pay for a gym, get ready and go to a location, we might be more inclined to move. However, getting off the couch when you are super comfortable and cozy may be more complicated than it seems. Find motivation for home workout yourself by following some practical and simple steps that will keep you on track with the results you need!

Start by Setting Some Goals

Before you start your at-home workout, think about what you want to accomplish. Are you working out because you want to be healthy and fit, gain muscle, or work on your cardio? Indeed, there are so many reasons that can be a motivation for home workout, that are all valid. But setting a goal will make it easier to stick to it when we are tempted to quit. Your goal may be an upcoming race, fitting into a dress, or lowering your cholesterol levels. Whatever the case, you might find it helpful to write these goals down and put them in a visible area so you can be reminded of them daily. So, if you ever feel like quitting or skipping a day, those goals will make you push through.

Set Up a Workout Area

Set up an area to motivate yourself for an at-home workout

Depending on the size of your home, you will find an appropriate space that works for you and is not in the way. Ideally, you want it to be in an area where you can keep your equipment and have enough space to place an exercise mat. It might become frustrating after a while if you have to keep putting away your equipment and setting it up for each workout. And you know how it usually goes—out of sight, out of mind. But if your equipment is in your designated area, it will start calling your name every time you pass by and it will be more difficult to ignore. In addition to that, you will condition yourself to work out in that particular area, and it will become second nature after a while.

What if Your Place is Too Small

If you can’t find room in your home or your family is always in the way, take into account areas like the basement or the attic.  When the weather is nice, work out in your backyard. This is an excellent idea that will give you more space and more air. You will also be surrounded by greenery, enabling you to destress. If you have a garage that you are not using to park your car, reconsider this space and think of converting the garage into a gym. Many possibilities are available to you if you only use your imagination and put a little effort into reorganizing certain areas of your home.

Schedule a Time to Motivate Yourself for an At-Home Workout

Let’s face it—if you don’t want to do something, you will find hundreds of reasons not to do it. One of the most common excuses is not having enough time in the day. Not to say that this is not a valid excuse. Our lives have become extremely hectic, and everyone is overworked. But if you designate a time in the day for a workout, after a while, you will move things around, so you don’t miss it.

Setting aside a time for your workout will keep you going

If you take a look at your daily schedule, you will be able to squeeze in a workout at least three times a week. It may seem impossible at first, but as working out boosts endorphins and makes us more energetic, this alone will make you want to return to the workout whenever you can. You will realize that you want to wake up before work and do yoga or do your cardio session after the kids have gone to sleep. Remember that your workout time does not have to be at the same time every day. If you are a creature of habit, consistency will work for you. However, if your schedule is more hectic, you can plan on a daily basis and squeeze in a workout between meetings, driving the kids to practice, or when you have an appointment cancellation.

Variety Will Keep You Motivated

Unless you are the type of person that hates any kind of change, doing the same thing over and over again will get old fast. Think of all the different types of exercises and workout routines out there—they are endless. And, all of them can serve as a motivation for home workout. Experiment and figure out what you like and try new things, every once in a while, to motivate yourself for an at-home workout. This will keep you on your toes, and you will be excited about what’s coming for the next workout.

Use free online resources to give your workout variety

Free online resources are limitless. Also you can opt for numerous paid memberships on apps or online personalized workout programs. If you prefer a routine, consider setting up a weekly plan for yourself. For instance, Mondays are for cardio, so you can go for a run or a bike ride outside. Wednesdays, you do strength training to a YouTube video on your TV or tablet,. Fridays are for core, and Sundays, you relax with a yoga practice.

Remember, you do not need any equipment to find motivation for home workout. Bodyweight, online resources, and a few improvised props will keep you in shape. On the other hand, if you want to go all out and get dumbbells, resistance bands, or a full Pilates reformer—that is absolutely available to you. Keep in mind that you should always practice caution and consult a professional if you have any medical issues that might be exacerbated by unsupervised exercise. Always start slowly, get to know your limits, and build up strength and endurance for more advanced forms of workout.

Terms and Conditions