Biyernes, Hunyo 30, 2017
Photo - Would you hit it there isn't even a question! 🤑
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7 SoulCycle Secrets for Proper Form on a Spin Bike
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Your feet press down hard on the pedals, your heart races, and the bass drops on your favorite song. The instructor tells you to sprint and, lost in the moment, the figurative wheels begin to come off. Your hips rattle into earthquake-mode, your knees and elbows flail outwards, and your hands clench the handlebars for dear life. If scenes like this sound all too familiar, it’s time to revisit proper form on the spin bike. Nailing down perfect technique will not only help you avoid injury, it’ll ensure you’re burning calories and building muscle (win, win).
Unless you’ve been pedaling under a rock, you’ll know that SoulCycle is all about enforcing efficient and effective movement on the bike. Plus, the spin studio giant recently rolled out a next generation of spin bikes designed to give you a smoother ride complete with better hand and foot adjustments. So it was only natural that we tapped them for their advice.
Alex Kanter, a SoulCycle instructor based in New York City, says, “Spinning isn’t all about cardio. There are several elements that go into practicing good form on the bike that’ll help you sculpt and tone up muscles. You get more out of your workout when you’re able to engage several muscles at once.” To ensure you’re spinning with soul, follow Kanter’s lead with her tips below.
RELATED: 8 Ways to Learn to Love Spin Class
7 Tips for Proper Form on the Spin Bike
1. Engage your core.
Whether you’re sitting in first position during a climb or sprinting in second, Kanter says recruiting your core muscles will help you spin efficiently. Your legs and feet tend to fatigue fast during a spin workout, but using your core with each stroke will give you more stamina. “Your core is where you’ll propel most of your movements on the bike. Imagine an invisible string pulling you from the center of the body when you ride,” she explains.
2. Add resistance.
Don’t be afraid to reach for the small knob in the middle of your bike — it allows you to adjust the resistance. Turning it to the right will ramp up the resistance, while turning it to the left will dial it down. It’s important to have some resistance in each pedal stroke. Adding it will make you feel more grounded and allow you to use different muscles in your core, Kanter says. “You shouldn’t feel like you’re tapping to the back of the room. The more resistance you add, you’ll have a more balanced stroke and be able to move with more control,” she explains.
3. Stay neutral.
When you’re seated in the saddle, maintain neutral position by pulling your shoulders back and down, actively settling them away from your ears. Equally important: “When you’re taking a pedal stroke, make sure you don’t have your feet too far flexed for a balanced stroke,” she says. Also peek down at your knees — they should never be flaring out. For greater control think about squeezing your inner thighs as you drive your foot down for each stroke. Lastly, keep your elbows slightly bent and your core tight even as you’re sitting.
4. Get into position.
In first position, the palms of your hands should be resting at the center of the handlebars and your hips evenly seated in the saddle. Drive your feet down on the pedals, but don’t slam them, Kanter says.
For second position, move your hands out to the curves of the handlebars. Here, you’ll usually be off the saddle and standing doing jumps (that’s a quick up and out of the saddle) and runs (imagine running in place). “Activate your glutes and hamstrings as you’re pedaling each stroke, and think about posture. Be sure to stand up straight with your chest lifted and hips square,” Kanter says.
In third position, your hands are extended out to the top of the handlebars. Your back is a little more flat, and your butt is back and down, Kanter says. You’re really only in third position during a climb. “When you’re tapping it back in third position, you want to lift your butt off the saddle one inch. People often lift it higher, but you won’t get as much glute and hamstring work if you do.”
RELATED: 4 Mistakes You’re Making Setting Up Your Bike for Spin Class
5. Sprint with control.
It’s easy to get caught up in the excitement of a sprint. But moving in a more controlled manner will force you to use more muscles to propel your feet. “Lock in your hips and squeeze your inner thighs. Make sure your shoulders are right above your wrists,” Kanter says. When people get tired, they tend to shift their bodyweight over their shoulders, but keep them in line, like they would in high plank position. “When I’m up in a sprint, I think about pulling my body up. Imagine that there’s a balloon attached to your core,” Kanter says.
6. Push up from your core.
When you’re doing push-ups or tricep dips, keep your core tight and firm to press up. With tricep dips, your hands move in a little closer on the handlebars, and your elbows might be touching your torso as you press up and down. On the other hand, with push-ups, you’re pointing elbows out to the sides. Lower your upper body towards the center of the bars. Then, press back up into a plank position, engaging your core and glutes. The biggest newbie mistake to avoid here? “Your elbows shouldn’t be too far to the sides. Keep them close to your body and tuck them in at a 30-degree angle,” Kanter says. She also notes that you want to lead with your chest as you come back up to plank.
RELATED: How to Get Off Your Spin Bike and Start Cycling Outside
7. Climb with your whole body.
Hills are all about working your body from head to toe with each pedal push. It’s normal for it to feel sticky and tough, but the resistance is actually going to help you improve your speed and agility when you run a sprint, Kanter says. If you’re tapping it back to all four corners (aka drawing an imaginary square with your butt, moving it to four points), Kanter says to activate your obliques and move your elbows towards them.
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Miyerkules, Hunyo 28, 2017
6 Running Stretches That Are Too Easy to Skip
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If you’re one of those runners who sprints away from a warm-up and cool-down as fast as you do a finish line, you’re missing out on some great benefits. Plus, you could be putting yourself at risk for injury.
According to Lauren Loberg, doctor of physical therapy and board certified clinical orthopedic specialist with TRIA Orthopaedic Center, an effective warm-up will prime your muscles for the run, therefore helping to prevent muscle strain and joint pain. Similarly, letting your body find its cool post-run allows your heart rate to drop back to normal, and is a great way to prevent muscle soreness.
Get into the habit of spending just a few extra minutes pre- and post-jog to stretch it out with the following moves. These running stretches are so quick and easy, you really have no excuse not to do them.
RELATED: 50 Running Resources for Speed, Strength and Nutrition
3 Before-You-Go Running Stretches to Loosen Up
Flow through the following three stretches to get blood moving to common problem areas — like knees, hips and ankles — prior to your run. “Increased blood flow and warmth will make your tissue more pliable and your muscles ready to perform,” Loberg explains. Keep in mind: You don’t want to stick to a static hold with these stretches. (Save that for post-workout!) Instead, continuously move back and forth between sides.
1. Groin Stretch
How to: Stand with legs a few steps wider than shoulder-width apart (a). Shift to your weight to your right side, bending your knee to sink into a lateral lunge. Make sure the toes and the knee of your bent leg points straight ahead (b). Hold for 10-20 seconds before shifting to the other side. Repeat 3-4 times.
RELATED: Got Tight Hip Flexors? How To Stretch and Strengthen Them
2. Hamstring Stretch
How to: Begin standing with your feet together (a). Step one foot back about two feet. Hinge forward from the hips, keeping your back flat and both legs straight (b). Hold for 10-20 seconds before stepping the back leg through to the front and alternating sides. Repeat 3-4 times.
3. Ankle Circles
How to: Stand tall. Shift your weight to your right side and lift your left foot off the floor a few inches (a). Roll the ankle of your raised foot in a circular motion, making sure to roll in both directions (b). Alternate feet after 10-20 seconds. Repeat 3-4 times.
RELATED: How to Score Perfect Running Form Like the Pros
3 Stretches to Bring Down Body Heat Post-Run
Loberg recommends these staple yoga moves to stretch out all the areas you taxed during your run — namely your hamstrings, calves, hips and quads. Move swiftly from one pose to the next, or reset in between each. For extra TLC after these stretches, use a foam roller to screen for areas that are especially tender. Spend three minutes rolling each leg, focusing on the sore spots.
1. Downward Dog
How to: Begin in a high plank position. Palms should be flat on the ground directly under the shoulders, with the arms straight (a). Press through your hands as you bring your hips up toward the ceiling. Press your heels toward the floor (b). Keep knees straight as you direct your sit bones toward the ceiling to intensify the stretch (c). Hold for 30 seconds.
RELATED: 35 Resources to Step Up Your Yoga Game
2. Low Lunge
How to: Begin in high plank (a). Step your right foot forward between your hands (b). Lower softly onto your left knee and place the top of your left foot on the ground. Keep your right knee stacked directly over the ankle (c). To get a deeper stretch, gradually inch your right foot forward. Make sure to keep your tailbone tucked under to avoid arching your low back. If comfortable, bring your hands off floor, raise your torso, and reach overhead (d). Hold for 30 seconds before repeating with the opposite leg.
3. Triangle Pose
How to: Start standing and step your legs approximately 3-4 feet apart (a). Turn your right toes 90 degrees to the right, and your left toes slightly inwards. Raise both arms parallel to the floor, palms facing down (b). Press your hips to the left while extending your torso to the right (c). Rotate the torso to the left to open up your chest and bend at the hips to rest your right hand on your right shin, ankle or the floor outside your right foot (d). Stretch the left arm toward the ceiling. Hold for 30 seconds before switching sides.
Need more ideas for how to start your run on the right foot? Try these three running drills from Olympic sprinter Tori Bowie.
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Lunes, Hunyo 26, 2017
Get Strong! Upper Body Workout for Arms, Shoulders, Chest & Back (Descending Reps)
Full info for this upper body workout @ https://goo.gl/9qrA3L New 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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Biyernes, Hunyo 23, 2017
15 Super-Fit Trainers Challenge You to These Impressive Moves
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Trainers need to practice what they preach if they want to stay on top of their game. But with unpredictable schedules and class-packed days, you have to wonder how they squeeze in time to do their own workout. These high-intensity combo moves from some of the top trainers on Instagram show you just how they do it. Targeting several muscles at once, these compound exercises help them get the job done in less time. So if you want some workout motivation or just want to change up your routine, take a cue from one of these 30-second videos. (Be warned: These moves are advanced, so don’t attempt them without a solid foundation of strength and stability.)
RELATED: 15 Genius Meal Prep Ideas from Top Trainers
15 Impressive Combo Moves to Work Out Like a Super-Fit Trainer
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1. Roll-Out Push-Up to Barbell Front Squat
Kaisa Keranen
The Seattle-based fitness phenomenon is known for her explosive moves, superior strength and incredible agility. In this barbell exercise, Keranen first combines an ab roll-out with a push-up — both on a barbell no less — for a total-body challenge. Then, she follows that up with a barbell clean to front squat for lower-body strength and power. Beginners can start by walking their hands out from their feet to a push-up and using two dumbbells instead of a barbell for the front squat.
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2. Burpee to Bear Crawl
Kirsty Godso
The burpee is the ultimate cardio exercise that leaves no muscle untouched. For this variation, the Project by Equinox trainer turns it up with a lateral plyo push-up to a 180 jump squat. If you’re already thinking #OhMyGodso, just add on that bear crawl with a final 180 jump squat to return to the start. If you’re not a fan of burpees, these variations will make you one. To modify, inchworm your way to standing from the plank position, instead of jumping.
RELATED: Quick Lower Ab Exercises for a Stronger Core
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3. Three-Legged Push-Up to Clean to Overhead Press
Curtis Williams
Williams, a former NFL player, knows a thing or two about strength, stability and balance. Here, he puts it all to the test with a three-legged push-up on the TRX band (hands balancing on two kettlebells, no less), followed by a kettlebell clean to press. What, like it’s hard? Demanding total-body strength and cardio endurance, this move works your chest, legs, glutes, shoulders, triceps and core. Basically, don’t forget to ‘gram it.
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4. Wall Sit to Handstand Mountain Climbers
Jeanette Jenkins
We bet you haven’t seen ab-busting mountain climbers like this. Right from the booty-building wall sit, Jenkins and her swole mate Brittne Babe drop their hands down to the floor for handstand mountain climbers with their legs inverted behind them. Notice how their heels don’t really touch the wall? Staying light on your toes will help you hone in on this shoulder and core scorcher.
RELATED: 5 Mountain Climbers for Seriously Sculpted Abs
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5. Power Plate Pushes in Plank
Joe Holder
Grab a partner and a plate for this ab burner! Here, Holder, Nike master trainer and S10 trainer, fires up his core in a high plank position. But the six-pack-chiseling work doesn’t stop there. Stabilizing his shoulders, hips and core, he pushes the plate to his partner — with power. If you’ve got a 45-pounder between you, limit sets to 30 seconds, Holder says, so you avoid sacrificing form.
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6. Superman Push-Up to Plyo Lunge
Evan Betts and Devon Levesque
We know what you’re thinking: NBD, right? If you haven’t sensed our sarcasm already, this move is fully loaded. Prepare to be mesmerized by Betts and Levesque right from the jump — with synchronized backflips, that is. The sequence continues with 180 plyo push-ups to plyo lunges to muscle-ups. Oh, and did we mention superman push-ups? To help you begin to beast this flow, break down the elements before adding on.
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7. Single-Leg Push-Up to Oblique Crunch
Kira Stokes
The queen of bodyweight workouts, Stokes shows us how to fire up your core with a towel or gliders. In this single-leg push-up move, Stokes squeezes her glutes to engage her posterior chain during the push-up. Be sure to not raise your suspended leg higher than your hips, as it can cause discomfort in your low back, Stokes says. Move in slow and controlled contractions to help you maintain stability and get the most out of the exercise. Want to #GetStoked more? Try her landmine workout here.
RELATED: 5 Power Lunges for Killer Glutes
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8. Hip Thrust to Chest Press to Pullover
BJ Gaddour
Sometimes three muscle-shredding moves are better than one. Here you’ll take your glute bridge from the floor to the bench with this hip thrust variation that adds on a dumbbell press and pullover. Notice how Gaddour’s shoulders, hips and knees are perfectly aligned throughout the entire movement. This is crucial for protecting your lower back. And remember: Start with light dumbbells to ensure your form is on point before progressing to heavier weights. Want more from BJ? Check out his HIIT bodyweight burners workout.
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9. Single-Arm Kettlebell Lunge to Windmill
Kelvin Gary
Gary, owner of Body Space Fitness in New York City, schools us on hinges and power cleans in this badass kettlebell complex. Using a flat back and driving from the hips, the kettlebell swing sets him up for a power clean and forward lunge. From there, he connects another kettlebell swing to a clean and overhead press, straight into the windmill. Maintaining spine mobility and alignment is key in the windmill. As you hinge your torso to your side, be sure to keep your hips square and your eyes on the overhead arm as you do a small spinal twist. To master this flow like Gary, nail down the hinge in the kettlebell swing and practice the windmill without a weight. (Then check out the other creative kettlebell exercises he shared with us.)
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10. Sots Press
Donny Saladino
Combining strength and mobility, the press in snatch, aka sots press, is an advanced weightlifting move that’s popular among powerlifters and CrossFitters. Here, instead of a barbell, Saladino uses two kettlebells to challenge his balance and stability. Before trying it, you’ll want to make sure you have the mobility to sit in a deep squat. From there, you’ll press one kettlebell up overhead and bring it back down to chest height before alternating sides. While it may look like all shoulders, hips and legs, it’s a crazy core stabilizer, too.
RELATED: Olympic Lifts 101: How to Do the Barbell Snatch
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11. Tricep Dip to Leg Extension
Christina Jensen
You’ll have a newfound love for parallettes when you try this total-body bodyweight exercise. By keeping your shoulders down and elbows tucked, as Jensen demonstrates here, you’ll force your triceps to really work. If you can’t do a tricep dip, consider doing a hold for five seconds. For the leg extension, the Physique 57 and Shadowbox instructor recruits muscles from her core to swing her legs up and fully extend them. You can modify by doing a tricep dip and then finishing with the tuck (no leg extension).
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12. Squat Thrust to Box Jump
Mat Forzaglia
Take your squat thrust to new heights with this amped up variation that adds on box jumps. Watch how Forzaglia makes sure both feet land on the box and his legs fully extend before hopping back down to do a burpee. Start small by using a shorter step, then progress by adding a taller one. Stepping up (instead of jumping) is also an option to reduce impact. Be sure to keep your chest high and your core engaged — and remember, timing is everything!
RELATED: How to Beast Box Jumps and Other Plyometric Exercises
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13. Eka Pada Koundinyasana to Handstand
Dylan Werner
Inversions and balancing poses can be intimidating, but this yoga flow is the perfect inspiration to finally master that handstand (check out our beginner’s guide here). The Eka pada koundinyasana in yoga is all about arm balance and engaging your chest and shoulders. Pressing your thigh into your chest will help give you momentum to lift your lower body and move into a split. As you transition to a handstand, recruit your glutes to help you move upward. The groundwork for a solid handstand is grip strength and stability, so if that’s something you’re working on, practice planks, push-ups and crow pose.
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14. Dumbbell Overhead Clean to V-Sit Pull-Up
Dara Theodore and Jenna Wolfe
We can’t get enough of this dynamic duo, who seem to move with telekinetic power. Wolfe and Daily Burn trainer Theodore perform two one-arm dumbbell snatches — one on each side — and then hop over to the bar, where they do two hanging V-ups. Not able to go toes to bar like these champs? Bring knees to chest for a more beginner-friendly modification.
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15. Front Rack Sprint to Walking Lunges
Jennifer Widerstrom
Don’t own a sandbag or medicine ball? Jen Widerstrom encourages you to improvise with a furry friend! In this fun video, the celebrity trainer and powerlifter sprints holding her dog, Hanky, for one minute, then slows her heart rate with walking lunges (pup in the front rack position) for another minute. Your pup will either love or hate it — but that’s what doggie treats are for.
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Huwebes, Hunyo 22, 2017
7 Gym Tips from Gunnar Peterson to Maximize Your Workout
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Trainer Gunnar Peterson knows a lot about A-list workouts. With clients like Jennifer Lopez, Sylvester Stallone and the Kardashians (to name a few), he's helped sculpt some of Hollywood’s most coveted physiques.
Beyond the red carpet, though, Peterson has more than 20 years of experience working in all areas of fitness. Ask him a question about functional training and exercise techniques and he can rattle off a slew of valuable gym tips that'll make your workout more efficient and effective. So that's exactly what we did.
We talked shop with Peterson at an event for his partnership with Now Foods and their #LiveHealthyNOW initiative. Here are just a few of his secrets for how to better your workout, so you get better results.
RELATED: 7 Easy Ways to Get Fit in Half the Time
7 Gym Tips from Celeb Trainer Gunnar Peterson
1. Don’t skip the warm-up. (Seriously.)
For almost every workout Peterson leads, he suggests starting with five to 15 minutes of light cardio exercise. “The benefits are that you elevate the temperature of the body and lubricate the joints, so you are less likely to get injured,” he says. “It also gives your mind a chance to lock into your workout.” Start strong; finish even stronger.
2. Go heavy — because you can.
You’ve heard it before, but we’ll say it again: Don’t be scared of heavy weights. Once you’ve mastered a movement, like a bodyweight squat or reverse lunge, Peterson says more resistance is the key to more gains. “Your body needs an external load — women especially for bone density, lean tissue and maintenance,” he says. “You need that so your body composition is working in your favor.”
RELATED: Ladies, Here’s Why You Should Lift Heavy Weights
3. Better your bicep curl.
When using dumbbells for a bicep curl, make sure to grip them tight. Don’t get lazy and let them flop to a diagonal. You want to hold them in one straight line, palms fully facing you, Peterson says, as if you were holding a barbell. This better targets the bicep. When you tilt the weights forward or on a diagonal, it can take away some of the muscle-building benefits of the exercise.
4. Correct your kettlebell form.
When you’re doing a kettlebell swing, keep your chest up and shoulders rolled down and back. “A lot of times people pitch way forward so their body comes to almost a 90-degree fold,” Peterson says. “You want to keep your chest up and think defensive stance in a sport.” This will protect your back and better work your glutes, helping you magnify the payoffs of the explosive exercise — without aches or injuries.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
5. Drop it low with ropes.
Crushing calories with battle ropes? In a rope slam (when both hands bring the rope up and down), the biggest mistake Peterson sees is leaning forward — instead of getting low. “You want to engage your glutes; you want them to fire in that eccentric action,” he says. Think deep squat, dropping your hips and butt down and back.
6. Power your push-up.
If you’re a little unsteady in your push-up or if you’re adding a T raise to it, Peterson suggests positioning your feet wider than your hips or even a mat. This broadens your base of support so you have better balance and can execute the movement efficiently. (Plus, because it’ll help you keep your hips stable, it’ll fire up your core even more.) If you can’t get your chest all the way to the ground, don’t fret. Just go as low as you can, then work your way up to the full range of motion.
RELATED: 8 Push-Up Variations for Every Fitness Level
7. Turn on your core.
Crunches, bicycles, ab twists — they all work your core muscles, as long as you’re using correct form. While doing all of these moves, Peterson suggests keeping your chin up high enough that you’d be able to put a baseball under it. This will stop you from pulling on your neck. Also, take a brief pause in the contracted (or crunched) position and inhale and exhale steadily as you go. Consider your core, carved.
For a glimpse at what Peterson’s full sweat sessions look like, check out his 30-minute routine in the video below, created in partnership with Now Foods. All it takes is five moves for a total-body workout.
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Miyerkules, Hunyo 21, 2017
Runners May Have Healthier Knees Than Non-Runners, Study Shows
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If you’ve been wanting to ramp up a running routine but are worried about wrecking your joints, here’s some news. A new report that reviewed nearly two dozen other studies confirms what experts have been saying for years: Running can actually protect your joints. In fact, the study found that people who run recreationally are actually less likely to experience osteoarthritis compared to those who don’t hit the pavement at all. All this in addition to a slew of other benefits: longer lifespan, weight management, stress relief and more.
RELATED: Hate Running? 25 Ways to Learn to Love It
Running Away from Osteoarthritis
Previous studies have been a bit mixed as to whether and how much running leads to a higher risk of osteoarthritis (OA), or when the cartilage that cushions your joints starts to break down. But a new study published in the Journal of Orthopedic & Sports Physical Therapy pulled together a quantitative meta-analysis of 17 studies involving 114,829 people to analyze the link between hip and/or knee osteoarthritis. The study looked at competitive runners (think pros and elites), recreational runners and non-runners. Recreational runners included pretty much everyone else who runs 5Ks, 10Ks, half-marathons and marathons.
The study found that people who aren’t active and those who run the most may be more likely to have hip and/or knee osteoarthritis than recreational runners. Among recreational runners, 3.5 percent had hip and knee oseteoarthritis, compared to 10.2 percent of non-runners and 13.3 percent of competitive runners. Recreational runners also had lower risk of joint degeneration than non-runners.
What the study couldn’t determine was exactly how much mileage protects people’s joints. But the study authors did highlight other research, which found no association between OA and running anywhere between 13 to 26 miles per week.
RELATED: 50 Running Resources for Speed, Strength and Nutrition
So what if you’re running 20 miles or less per week? You’re less likely to damage your knees, says performance-based physical therapist Doug Kechijian, D.P.T., who specializes in treating orthopedic injuries and chronic pain. It’s when you start hitting 60 or more miles per week and pushing your physical limits that you need to be more mindful about your joint health, he says.
The researchers also weren’t able to take into account participants’ other risk factors for OA, including previous injury, age or BMI. That means people who are sedentary may have had, on average, a much higher BMI, been older or have injured their knee in the past. All these factors would increase their risk of developing OA and explain why they were skipping the pavement.
RELATED: 9 Things I Wish I Knew Before I Started Running
How Running Helps Build Healthy Joints
Despite some ambiguity in some of the study’s findings, it suggests running recreationally has more benefits for your knees — and overall health — than not running at all. For one, running helps keep your weight in check. When you’re overweight by even just 10 pounds, you’ll feel like you’re walking with 30 to 60 extra pounds on you, according to the Johns Hopkins Arthritis Center. More stress on the knee breaks down the cartilage that helps provide cushion and support for your joints. And for every five pounds of weight gain, your risk of OA increases by 36 percent.
But running isn’t just great for weight maintenance; it also conditions the body to respond to stress and ultimately makes it stronger. Mike Reinold, D.P.T., a physical therapist, strength coach and performance enhancement specialist in Boston, MA, says our bodies were made to move — and people are generally moving a whole lot less these days. “The body is super amazing at adapting to stress. Applying a certain load to joints tells the body that we want to keep our cartilage healthy,” he says. When we sit at a desk all day and never work out, it has the reverse effect. “That can cause similar adaptations, which make our body less resilient,” he explains.
“You need to put stress on your joints to maintain joint health. It’s kind of like a vaccine that inoculates your body to stress. You become more resistant to it,” Kechijian says. The benefits of exercise aren’t just reserved for runners, either. Any physical activity, whether it’s dancing, playing tennis or walking, is good for joint health to an extent. It also strengthens your heart and lungs and reinforces your bone density and muscle strength.
RELATED: Got Foot Pain? The 5 Worst Foot Injuries for Runners
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7 Ways Runners Can Protect Their Knees
Whether you’re lacing up your sneakers for the first time or training for your first marathon, there are steps you can take to help protect your joints. While Kechijian and Reinold agree that ideal mileage will widely vary from person to person, here are a few best practices you can do to avoid injury.
1. Ramp up slowly.
“Most people who get hurt do more than what they’re prepared for,” says Kechijian. “An average healthy person without preexisting medical conditions can run up to 25 miles per week without too many problems. It’s jumping from five to 25 miles in a week that’s not healthy.” Overloading your joints too fast too soon causes discomfort — and that can be enough to discourage you from continuing, Reinold says.
Reinold recommends starting with a couch to 5K program, which slowly eases you into a workout routine without overloading your joints and muscles. Other experts will suggest starting with two miles per week for new runners. You can also increase your mileage by about 10 percent per week until you get close to hitting your goal. “It’s probably arbitrary, but it’s relatively safe,” Kechijian says.
RELATED: The 5K Training Plan You Can Actually Do
2. Check your stride.
Many runners (and especially those who are new to the sport) over-stride, or land with their feet way out in front of their bodies. Over-striding puts more weight and stress on their knees and back, increasing risk of injury, says Kechijian. To check your stride, ask a friend to film you running from the side with a smartphone. Watch yourself in slow motion: You want your front foot to land under your hips, in an almost perpendicular line from your hip to the ground. If your foot is hitting the ground way out in front of your body, try shortening your stride and increasing your cadence. For more on proper form, check out these pro tips.
3. Strengthen your hamstrings.
Some runners may rely more on their quads than their hamstrings, which can overpower these muscles and weaken them. Strengthening your hamstrings can help prevent serious running injuries. A couple times per week, Kechijian suggests doing six to eight reps of this inchworm exercise for two sets, along with this couch stretch for two sets of 40 contractions per side. (Imagine you’re trying to squeeze something between your heel and butt by contracting your hamstring.)
RELATED: The Strength Training Workout Every Runner Needs
4. Work your hips.
The human body generally moves forward and backward pretty efficiently — but we’re weaker moving side to side. That means if you’re a regular runner, your quads and hamstrings are probably pretty strong, but your hips might be weak. To keep your legs more stable when you’re running, Reinold suggests two external rotation hip-strengthening exercises: clams and side-lying abductions using a resistance band. “Just two sets 10, three times per week, could be beneficial to someone just starting a running program,” he says.
5. Stretch.
Because running puts a lot of stress on your legs, it’s essential to stretch regularly. “You don’t want your muscles to be tight and then apply force, because that can overload them,” says Reinold. Check out these hip stretches to help relieve tightness, and before you head out for a run, try this mobility warm-up.
6. Inspect your shoes.
Take a peek at your sneaks: If they have a pattern of wear around any part of the sole that looks significantly different from when you bought them, it’s time to invest in a new pair. Also keep in mind that your shoes can only do so much. So if you can only run in one specific sneaker, they’re probably masking a problem with your technique that’s worth checking out with the help of a pro, Kechijian says.
RELATED: The 14 Best Sneakers for Every Workout
7. Get a tune-up.
If you’re running 60 miles per week or more, technique really matters. “You need to be much more careful about managing the stress you’re putting body through,” says Kechijian. “Think about your car: If the alignment is off, you’ll wear down your tires more.” So see a physical therapist for movement assessment to check if you have any issues with strength or mobility.
As for aches and pains, some are normal if you’re hitting the pavement regularly. But if your joints are bothering you when you’re not running (i.e. when you’re walking, taking the stairs or sitting for long periods of time) get it checked out, says Kechijian.
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Martes, Hunyo 20, 2017
Is It Still a Good Workout If I’m Not Sore?
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Spin left you all sweaty. That sprint workout had you breathing heavy. And you thought you busted your butt with those kettlebells. But the next morning, you can walk down the stairs just fine — no soreness. Um, hello, where’s the payoff of a hard workout?
Those aches we’re talking about is called DOMS — or delayed onset muscle soreness, which shows up 24 to 48 hours post-exercise. “Your muscles are like tightly woven nylon. Exercise causes small micro-tears in muscle fibers,” explains fitness expert Chris Ryan, CSCS. And it’s a good thing. It means you overloaded your muscles and created damage in those fibers. During the process of repair, your muscles adapt and you get stronger.
RELATED: Are You Too Sore to Work Out? (Plus Recovery Tips)
So a little hurt is great. But here’s the thing: “You don’t need to be sore after every workout, and you don’t want to be,” says exercise physiologist Marta Montenegro, CSCS. “If you’re constantly sore, you’re not giving muscles enough time to recover and adapt, so they can give you more the next time.”
And then there’s the mental downside of all those aches. “Studies show if you have a bad experience being too sore, that may prevent you from working out again for fear of the pain,” says Montenegro.
RELATED: 5 Scientifically Proven Ways to Reduce Muscle Soreness
What Your Muscle Soreness Means
Not every workout should make walking or lifting the next day a serious chore, but it is necessary sometimes. “If you’re never sore, you probably aren’t going hard enough,” says Ryan.
Montenegro recommends that every two to three weeks you should push yourself in a new way. That might be going up in weight on your bicep curls or trying a new class if you usually run on your own. The next day, your muscles should feel it.
“That tells you that you are taking your body out of its usual routine and shaking things up,” Montenegro says. It also ensures that your body isn’t getting too efficient with your current workout du jour, which translates into less calorie burn.
Keep in mind that DOMS feels like general muscle soreness, which should disappear in three days. If the pain is localized and sticks around for longer than that, it’s time to get checked out, because it could be a more serious injury.
RELATED: How Do I Know If I Pulled a Muscle?
When You Know Your Workout Worked
“You don’t need to be sore after every workout, and you don’t want to be.”
While “ugh I can’t lift my arms” is a solid indication that you’ve worked your muscles to the max, it’s not the only way to tell you put in work. Research shows that relying on your ache factor doesn’t tell the whole story on how hard you pushed. That’s because some people may be more genetically prone to soreness than others. Plus, the perception of pain differs from person to person.
No matter what the activity, your workouts should do three things: make you breathe harder, make you sweat and make your heart rate rise, says Ryan. Aim to check off those three things and you know you aced your gym class.
Keep in mind, a few key training techniques also lead to less soreness, but still build muscle and burn calories. For instance, eccentric movements (or the downward phase of an exercise), tend to lead to more stiffness. So if you concentrate on working in the concentric motion — say by lifting up on a count of three and down on a count of one — you’ll likely still feel loose the next day. Pool workouts also help with this, thanks to their low-gravity, low-impact environment.
Oh, and just an aside: The length of your workout doesn’t necessarily matter in terms of getting in a good workout, either. So don’t think you need to hit the magical hour mark to make your sweat time effective. (Just try this 20-minute treadmill workout and you’ll see what we mean.) Even more importantly: Any workout you do will burn more calories than simply sitting on the couch. So keep that in mind if you’re deciding between Netflix or a lighter sweat sesh.
RELATED: 3 Cardio Workouts Under 20 Minutes — No Treadmill Required
How to Cope with Muscle Soreness
When you wake up sore, the worst thing to do is sit around and wait for it to go away, says Montenegro. “Being sedentary means less blood flow and less nutrients to muscles, which means it will take you longer to recover,” she says.
So do a light workout the next day. If you run, take a walk. If you’re all about CrossFit, fit in some cardio or head to the pool. Don't think these days are a waste of time either — that’s when the magic happens. Your muscles don't get stronger during exercise, but rather after.
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Lunes, Hunyo 19, 2017
Intense At Home Pyramid HIIT Workout with Warm Up & Cool Down
Full info for this at home HIIT cardio workout @ https://goo.gl/LwPijp New 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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50 Butt Exercises to Sculpt Stronger Glutes
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Coveting a better behind isn’t just about aesthetics. A strong and sculpted backside is the secret to improving speed, power and overall sports performance, while also decreasing your risk of injury. After all, your glutes (made up of the gluteus minimus, medius and maximus) are the largest and strongest muscles in your body.
So how do you build a stronger butt? Squats are a good place to start. But if you really want to get your booty rock solid, it’s a good idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute routine. Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more.
50 Butt Exercises to Get Your Glutes into Gear
Squat Low
Whether you love or hate ‘em, squats are one of the best exercises for strengthening your backside. It’s said that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix. These squat variations not only add some power to your jumps and kicks, but they also help improve your knee stability and range of motion. So how low can you go? Try these exercises to find out.
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1. Dumbbell Squat to Press
The beauty of compound exercise really shines through with this squat thruster. Using power from your glutes and lower-body, you’ll press the dumbbells up overhead in one continuous movement.
2. Bulgarian Squat with Slam Ball
Want to amp up your split squat? Try balancing on a slam ball. Engaging your core will help keep your foot from rolling off the ball and move with control.
3. Landmine Squat Press
Riding the line between free weights and fixed machines, the landmine is a great way to practice proper form with the squat. Feet should be hip-distance apart and the weight in your heels. Holding onto the landmine with both hands will help keep your chest upright while squatting.
4. Back Squat
Want to nail a badass move with the barbell? The back squat is a good start. Here, you want to sit your body straight down, weight in your heels, while keeping your chest and back upright. Check out more tips on how to nail this move here.
5. Lateral Pistol Squats on Rower
Aside from getting in a killer cardio workout, the rower can work your booty in surprising ways. This pistol squat not only ignites your glutes, but also your inner thighs and quads. Get your heart rate up and your booty burning with this plyometric variation of the squat. As you explode up, be sure to land back softly on your heels with your knees bent.
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6. Sumo Squat
This barre-inspired bodyweight squat gives you the benefits of isometric exercise without putting pressure on your joints. You’ll not only get your glutes in gear, but your hamstrings and inner thighs, too.
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7. Squat Jump Tap
If you want to train like LeBron (or, ahem, Steph Curry), you’ll get a taste with this basketball-inspired move. As you jump up from the squat position, you’ll bring your legs together and pencil your arms up with the ball in your hands.
8. Tricep Extension Squat
You’ll give your triceps some TLC in this squat extension. As you squat down, you’ll swing your arms slightly behind your hips. And then as you stand up straight, you’ll extend your arms overhead. Feel free to use a pair of dumbbells to add some weight.
9. Pencil Squat
If you’re someone who doesn’t know what to do with your arms in a squat, this move is for you. Reaching your hands up will also help you focus on height, while getting your heart rate up, too.
10. Side to Side Squats with Bosu Ball
Testing your agility and coordination, these side-to-side squats will force you to get lower and move more precisely as you tap each foot on the BOSU ball.
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11. Deep Squat with Heel Raise
Reminiscent of chair pose in yoga, the heel raise will get your calves and quads burning, as well as your back and shoulders. If you want to make it more challenging, alternate heel raises.
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12. Front Squat
Unlike a back squat where you place the barbell across your shoulders and lats, the barbell goes across your collarbone and in front of your body. This will force you to recruit more muscles in your core to maintain proper form.
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13. Diagonal Squat Thrust
A variation of the burpee, you’ll jump your feet forward from plank position to a diagonal squat with your hips squared to the front.
Next Up: Lunges
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Sabado, Hunyo 17, 2017
7 Easy Ways to Get Fit in Half the Time
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Don’t have time for the gym? You’re probably not the only one. Lack of time is one of the top reasons most individuals skip out on their sweat session. Despite the numerous benefits like reduced stress and improved mood, workouts often get moved to the backburner, replaced by chores and errands. Between packing a bag, driving to the gym, and actually getting moving, workouts seem to take a large chunk of time. But with the proper tactics, it’s more than possible to get an effective workout in a short amount of time.
In fact, according to CeCe Marizu, a trainer for Daily Burn's new DB10 program, short-but-intense workouts "are essential for cardiovascular strength." So rather than skipping out on a workout when running short on time, use the following tips to get in and out of the gym in 45 minutes or less.
RELATED: The 25 Craziest Workout Excuses Trainers Have Ever Heard
7 Time-Saving Workout Tips to Get Fit Fast
1. Superset exercises.
Supersets are one of the oldest tricks in the book — because they work. By performing two exercises back-to-back, lifters can not only get a workout done in a shorter amount of time, but they can also bump up the amount of calories they burn. To maintain a high intensity and get the most out of pairing exercises back-to-back, alternate between upper and lower body movements. That way, one muscle group is always recovering while the other is working.
RELATED: Got 10 Minutes? Your 3-Move Kettlebell Workout
2. Time your rest periods.
With so many distractions in the gym — including television, friends and cell phones — it can be hard to stay on task. Try bringing a timer to your next session and start it during rest periods. Typically, most gym-goers will want to limit rest periods to 90 seconds or less, though times should be adjusted up or down depending on specific goals. Determine the appropriate rest time for you and stick to it. When the timer goes off, it’s time to get back to work — no excuses!
3. Keep it moving.
A rest period doesn’t have to mean sitting idly on a machine. If you’re not supersetting exercises, stretching and foam rolling — often-neglected aspects in most workout routines — are perfect to include in between sets. When incorporating stretching, focus on targeting areas not incorporated in the current workout. For instance, during an upper body workout routine, stretch the hamstrings and hip flexors during short breaks. Foam rolling is also a great mid-set activity — provided there’s adequate space to roll out.
RELATED: Are You Foam Rolling All Wrong?
4. Try high-intensity interval training.
Interval training has seen a huge surge in popularity with workouts like the Tabata protocol, which has users working all-out for 20 seconds with only a 10-second rest in between sets. Although these workouts may be shorter than usual, don’t mistake them for a walk in the park. By ramping up intensity, they promise huge improvements in cardiovascular health. To get started with interval training, begin incorporating some short, intense bursts during a normal cardio session. Push the pace for 20 to 30 seconds before recovering for the same amount of time at a lower intensity. Start by repeating that sequence three to four times and build up as you get comfortable with the high intensity!
RELATED: 3 Quick HIIT Workouts for Beginners
5. Plan your workout ahead of time.
Of all the distractions in the gym that compete for attention after a set, perhaps the biggest time-waster is simply wondering what to do next. Not having a workout planned out can kill efficiency. To solve this problem, jot down a workout in advance. Or, screenshot it on your phone (if you promise not to text!). If the workout requires special equipment like TRX straps or a stability ball, try snatching them up ahead of time to speed up transition time.
6. Have a back-up plan in case machines are taken.
Particularly during busy hours after work, finding an open machine can be difficult, especially in a smaller gym. Instead of waiting on a fellow gym member to finish up, have a back-up plan in mind for each exercise. (Also, keep in mind not all workout machines deliver results!) If the squat racks are busy, substitute with dumbbell goblet squats or walking lunges. Both work the same muscle groups but in a slightly different way. The key is to keep moving rather than stand around waiting!
RELATED: 5 Exercise Machines That Aren't Worth Your Time
7. Ditch technology.
Although apps and music can be a key companion when it comes to tracking workouts and pushing through hard sets, technology can also be a major distraction in the gym. Instead of carrying a phone or tablet throughout a workout, consider wearing a simple watch to time sets, and bring along an iPod or music player that doesn’t have Internet access. That way, there’s little temptation to check Facebook (or post a selfie to Instagram!) in between sets. Still want to track sets and reps? Try using a pen and paper or switch electronics to airplane mode if they have to come along for the ride.
Workouts shouldn’t have to gobble up hours of time in order to be effective. With the right methods in place, lifters can get in and out of the gym in record time so they can tackle the rest of their to-do list feeling refreshed and invigorated!
Originally published March 2014. Updated June 2017.
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Lunes, Hunyo 12, 2017
Total Body Cardio Workout to Burn Fat and Boost Energy
Full info for this at home cardio workout @ https://goo.gl/tyqlKz New 4 Week FB Burn Program now available @ https://goo.gl/2NXnTy Search all home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan now available @ https://goo.gl/qyjnZl 4 Week Bodyweight-Only Home Workout Program @ https://goo.gl/5dURvz We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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3 Moving Meditations to Take Your Workout Higher
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Slowing down is getting stronger in disguise, according to Holly Rilinger, founder of LIFTED, a HIIT and meditation class at Studio B in New York City. In her new book, Lifted: 28 Days to Focus Your Mind, Strengthen Your Body, and Elevate Your Spirit, Rilinger shares a HIIT workout program with meditation woven in to help you build a deeper mind, body and spirit connection.
So why’s Rilinger dialing down the intensity instead of cranking it all the way up like the rest of the fitness industry? We’ve forgotten how to appreciate what rest and recovery can do for you, she says.
“Slowing down is one of the most underrated things about wellness. From recovery to sleep to breathing to days off, people just aren’t doing enough of these things,” Rilinger says.
RELATED: Meditation Meets HIIT in New Mindful Fitness Approach
A Focused Mind Means a Stronger Body
As meditation subtly becomes more integrated into fitness classes, like LIFTED, Rilinger is hoping people embrace the softer side of wellness. “In the last five years, the average person has become interested in being an athlete and training like one. But now, we see people exploring the other extreme, and they’re curious about what mindfulness and meditation can do,” she says.
The Nike master trainer and Cyc creative director discovered the power of meditation four years ago when a friend invited her to a meditation class. Rilinger confesses she was a non-believer when she did her first meditation. But she quickly realized how it helped her reduce stress, gave her more clarity and put more thought behind each movement in her workouts.
“I noticed how much more calmness [meditation] has brought to every part of life,” she says. That got her thinking about designing a workout that does both. “For many people, especially New Yorkers, getting someone to go to a 30-minute meditation class and skipping a workout is a big ask. But if you could sprinkle it into your workout, it’s the perfect way to use your hour,” Rilinger says.
RELATED: 7 Ways to Carve Out Time to Meditate
Get Lifted: 28 Days to a Stronger Mind, Body and Spirit
Rilinger designed the 28-day HIIT and meditation program, detailed in her book, for people who aren’t able to take her class at Studio B, or want to do it at home or at the gym. “28 days is short enough to follow along and adopt positive habits, but long enough to make lasting change and see results. You’ll start to have more mental clarity, your body will get stronger and overall you’ll feel happier,” Rilinger says.
If you’re new to meditation, Rilinger shares her foolproof strategies on how to gradually incorporate the practice into your lifestyle. “Start small. 30 minutes is a lot, but five minutes? That’s a great place to start. It’s all about making meditation approachable and sustainable,” she says.
In addition to the workouts, Rilinger shares tips on how to create a dream board for manifesting any health and fitness goals. “As a former pro athlete, I’ve always been someone who knows the upside of hard training, but I also had to learn how to visualize and be really strong mentally,” says Rilinger, who used to play professional basketball internationally. She also provides her own goal-setting and positive thinking exercises to help you overcome physical and mental challenges. And to tie in nutrition, Rilinger shares some of her favorite nourishing recipes.
RELATED: 8 Signs You’re Way Too Stressed (and How to Deal)
3 Moving Meditations to Infuse Mindfulness Into Your Workout
So what does a LIFTED moving meditation look like exactly? Rilinger designed these meditations for the beginning, middle and end of her workouts to help you catch your breath and prepare yourself for what’s next. “When we calm down and give ourselves the luxury of the workout, we’re going to do a push-up better, lunge deeper and squat lower,” RIlinger says.
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1. The Reset
Rilinger opens up her LIFTED workout with a five-minute savasana-inspired moving meditation to help you leave the chaos of your day behind you and turn off all distractions. “It’s separation from what’s out there and what’s in here. You’re sitting down and closing your eyes, and you’re dedicating yourself completely to the workout ahead of you.” Lying with your back flat on a mat, you’ll bring your hands over your head. As you roll up to sit, fold your arms over your legs and reach for your toes.
RELATED: 3 Guided Meditations for Productivity, Sleep and Cravings
2. The Reach
"This gives you the luxury of sitting in that magic moment."
After 40 minutes of intensity, you can feel your chest rising and falling, and the sweat pouring down your face. Rilinger says, “In most workouts, that’s the end, and people are mentally moving on to Facebook, Instagram, email. But this gives you the luxury of sitting in that magic moment.” Sitting on a mat with your feet out in front of you and your eyes closed, lean back and reach for the left edge of the mat with your left hand. Then return to sitting before alternating sides. This meditation forces you to slow your heart rate down, but it’s still an active recovery, Rilinger says. Take this moment to prepare yourself for the last two songs of the workout — or the last 10 minutes of intense exercise.
RELATED: Is a Lack of Self-Awareness Keeping You From Happiness?
3. Bottle It Up
Rilinger says this last meditation is reminiscent of the Sun Salutation in yoga and allows you to bask in that victorious moment of completing a workout and giving it your all. “Just like yoga, it’s that dreamy savasana at the end. You’re letting go of all the frustrations from the day and connecting to what’s important to you,” she says. Rilinger explains if you could bottle up this feeling and take a sip of it later, that’s what it is.
Get your own copy of Lifted: 28 Days to Focus Your Mind, Strengthen Your Body, and Elevate Your Spirit, available now wherever books are sold.
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Biyernes, Hunyo 9, 2017
7 Top Outdoor Destinations for Rock Climbing Newbies
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If you feel like your social feed has been saturated with photos of people standing on the top of a cliff (or scaling the side of it!), it’s not just you. The number of people who participate in rock climbing has seriously climbed over the last three years, rising more than 20 percent, according to the Outdoor Foundation. Indoor climbing is super-trendy too — and a great option for urbanites without rocky crags nearby. But with the sunny days of summer ahead, there’s no time like the present to give this outdoor adventure a go.
So we pulled together some of the top destinations around the country to help you reach new heights. Though they feature varied terrain and some have expert-level courses, each spot includes ascents that are simple enough for first-timers. Keep reading to find the perfect spot to take on the sport, plus a local school that offers guided climbs to help you move on up.
RELATED: Hit the Trails: 7 Best Mountain Biking Camps
Learn How to Rock Climb at These 7 Amazing Outdoor Spots
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1. Red Rock Canyon, Southern Nevada
You only have to drive 20 miles from downtown Las Vegas to hit this 3,000-foot-tall wall of red, pink and cream Aztec sandstone. The area features hundreds of one-pitch sport climbs, making it ideal for first-timers. Once you get confident in your skills, you can move up to the multi-pitch climbs, which Red Rock also has in store. These involve stopping at a belay station as you make your way to the top. To work your way up, join a guided climb with the American Alpine Institute (from $140 for a group full day).
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2. Pisgah National Forest, North Carolina
For breathtaking scenery in the Southeast, the Pisgah National Forest can't be beat. You'll take in picturesque peaks and densely wooded areas as you get familiar with the rock faces. Some spots ideal for newbies include Looking Glass and Cedar Rocks, which you can explore on a guided getaway with REI (from $549 for a three-day trip). You’ll spend plenty of time on the rocks over the course of three days, learning about climbing technique and even how to pack properly for your adventures.
RELATED: The 10 Most Incredible Hiking Trails in the World
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3. Kirkwood, California
This locale, just 35 miles from South Lake Tahoe, is a must-see. With surrounding sights that boast mountain tops, valleys, lakes and rivers, you’ll want to take in all the scenery from above. Head there on an REI Outessa excursion (from $199 for a three-day trip), where they provide the gear and instruction from pro climbers. They’ve even created a new climbing area with five routes, designed perfectly for first-timers. One has an especially mellow ascent that’ll help you hone in on your footing and grips.
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4. Red River Gorge, Kentucky
The sandstone cliffs and tree-filled terrain in this area of eastern-central Kentucky makes it great for climbing in the spring and fall when foliage is on point. The area covers a wide swath of land, including grounds in Daniel Boone National Forest. In other words, the views of vast greenery are endless. Find your footing first by signing up for a climb with Fox Mountain Guides and Climbing School, where you’ll learn rope work, belaying and more, all while mountain side (from $350 for two days).
RELATED: The 15 Most Incredible Bike Trails in the U.S.
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5. Joshua Tree, California
This legendary Southern California locale features more than 8,000 routes to the summit that you can scale all year. And it's just a few hours from Los Angeles, San Diego and Las Vegas. The quartz monzonite that fills the area also offers an advantage for beginners. (It’s a solid, grippy rock that allows you to latch on better.) Expect clear desert views for days and blue skies as far as you can see. Head out with Joshua Tree Rock Climbing School (from $195) and you can choose single- or multi-day courses and seminars that help you make like Spiderman and conquer any peak.
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6. Boulder Canyon, Colorado
Some of the best mountain scenery in the West is just a short trip from downtown Boulder. Though it’s a favorite spot for expert climbers, there are hundreds of routes easy enough for novices to tackle, too. This includes Surprising Slab and Hare Balls. The granite in the canyon is textured, giving it more friction to hold onto and find your footing. Need some instruction? Turn to Peak Mountain Guides (from $139 for a full day) for certified guide leaders who will teach rope management, route navigation and multi-pitch systems.
RELATED: 15 Adventures You Should Definitely Take This Summer
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7. The Shawangunks, New York
This climbing area, affectionately known as the Gunks, is 85 miles from New York City. It’s also a short drive from New Paltz, a small but cool, artsy college town. Most of the Gunks (made of solid quartz) is part of the Mohonk Preserve, a protected land trust that also offers activities like kayaking, canoeing and trail running. Take a course with Eastern Mountain Sports ($150 for a group full day) nearby to learn how to make it safely to the top.
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Huwebes, Hunyo 8, 2017
Should You Stretch Mid-Workout for Better Results?
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Right when you finally got that whole “don’t stretch until the end of your workout” thing down, a growing number of fitness classes and trainers are telling people to get their stretch on mid-workout.
Here’s how it works: You burn out a major muscle group. Then you take a few minutes after to stretch it out, either with bend-and-hold static stretching or by working the opposing muscle group. While the technique is a mainstay of many barre classes and the occasional HIIT workout, it’s also becoming more common in weight rooms. And we’ll admit, it feels pretty fabulous.
But what’s the point?
RELATED: 15 Stretches You Should Do Every Damn Day
Stretching, Flexibility and Recovery
The major reason for stretching — whether it comes at the end or middle of a workout — is increasing flexibility. After all that muscle contracting (or shortening) you do while strength training, stretching helps get the muscle back to its pre-workout length.
“If our muscles are like a pillow, the fascia is the pillow case,” explains Lina Midla, chief training officer for The Barre Code. “Immediately following an exercise is when we have the most stuffing, or blood, within that pillow helping to stretch the pillow case.”
“Similar to stretching at the end of your workout, stretching a given muscle immediately after you fatigue it helps to flush out byproducts and jumpstart the recovery process — only sooner and slightly more effectively,” she says. So a mid-sesh stretch does have some immediate payoffs.
RELATED: Are You Stretching All Wrong?
When Active Recovery Works Better Than Passive
“Eccentric exercises focus on lengthening the muscle group under load as opposed to shortening it.”
However, when it comes to flushing metabolic byproducts from your muscles (like the hydrogen ions that create that “burning” sensation in your body), stretching won’t do all the work. No matter when you stretch, holding poses isn’t nearly as effective as light aerobic exercise, according to Dean Somerset, CSCS, an Alberta-based kinesiologist and medical exercise specialist. “During static stretching, you’re not getting the same mechanical pumping to push blood back to the heart and lymphatic system.” To reap these rewards, Somerset suggests a light jog or a bout on the elliptical after a strength training session.
One downside to static stretching during your workout: In its simplest form, it’s like stretching out a rubber band. Post-stretch, muscles aren’t going to be able to contract as well as before, and you need that strong contraction to actually build strength and stay injury-free. So if you’re static stretching a muscle mid-workout, don’t plan on working it anymore afterward.
RELATED: 7 Reasons You’re Stretching All Wrong (And How to Fix It)
How to Strengthen One Muscle and Stretch Another
While Midla doesn’t take The Barre Code students through static stretches mid-workout. In her opinion, switching between sympathetic-revving exercises and parasympathetic-promoting stretching turns down the intensity too much. However, she does use a different approach to loosening muscles mid sweat.
After burning out a muscle group, Midla gives it some rest by working an opposing muscle group. She does this by using a superset format. You’ve probably done this in some of your HIIT or strength classes without even realizing it, and it’s a smart way to format a workout.
“If we perform push-ups, which really work the chest, the next exercise might be reverse flys, which involve training the back while opening through the chest,” she says.
RELATED: 5 Stretches You Should Never Skip Post-HIIT
That “opening” is referred to as an eccentric movement. “Eccentric exercises focus on lengthening the muscle group under load as opposed to shortening it,” says Paul Landi, CES, fitness manager at Professional Physical Therapy in Connecticut. “By doing this, you give the muscle group a small break while giving tissue an active, rather than passive, ‘stretch.’”
He notes that, while eccentric exercises are a significant contributor to DOMS, they do promote flexibility. Research published in the North American Journal of Sports Physical Therapy suggests that eccentric exercises are about twice as beneficial at improving flexibility compared to static stretching.
“Agonist-antagonist supersets like these have been around since the 70s for bodybuilders,” Somerset says. “You see a combined benefit of strength and mobility.” That’s the one-two punch in terms of fitness level, when your muscles can pull, push, squat and lift, plus have full range of motion while doing so.
RELATED: Got Tight Hip Flexors? How to Stretch and Strengthen Them
How to Structure Your Workout with Supersets
Some examples of user-friendly agonist-antagonist supersets include deadlifts and high-knees, bicep curls and tricep extensions, rows and chest flys, hip abduction and hip adduction, and dead bugs and bird-dogs.
When you hit the gym with these exercises in mind, aim for 10 reps of the first move, immediately followed by 10 reps of the second exercise. Rest for 30 seconds before doing the second set. Then, do three sets total before moving on to the next superset. (If you’re looking specifically to build strength, then you’ll want to lift heavier and perform fewer reps, resting for 90 to 120 seconds between sets.)
Bonus: Performing supersets like these doesn’t limit your ability to work the “stretched” muscle later in your workout. And that's because you’re not stretching it to full capacity. That means you can do more reps at higher intensities and get even better results and more flexibility. Basically a multi-level win in terms of improving your fitness — and you get more done in a shorter timeframe.
RELATED: 5 Standing Desk Stretches to Relieve Stress Now
Stretching to Say “Ahh”
While smart supersets help you gain strength and flexibility at once, there's still a case for stretching post-sweat. And it all comes down to stretching’s ability to calm down the nervous system. (Bye-bye “fight-or-flight; hello relaxation.)
“At the end of a workout, stretching helps reduce neural tone to kick off parasympathetic nervous response,” Somerset explains. “It puts you into ‘relax and chill mode,’ adjusting neural tone to make you feel more comfortable and loose.”
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