JohnLeblanc323

Huwebes, Hunyo 8, 2017

Should You Stretch Mid-Workout for Better Results?

[caption id="attachment_59307" align="alignnone" width="620"] Should You Stretch Mid-Workout for Better Results? Photo: Twenty20[/caption]

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?

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.

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.

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.

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.

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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Miyerkules, Hunyo 7, 2017

The Most Popular Running Routes in All 50 States

[caption id="attachment_54415" align="alignnone" width="620"] The 50 Best Running Routes in the U.S. Photos (clockwise from top left): @xojenni_lynn, @cherry.hk, @keithwebb00, @dustinkahia[/caption]

Whether you’re in your hometown or visiting a new place, running outdoors is one of the best ways to see a city, learn about its culture and discover sights you might otherwise have missed. Sometimes, though, finding the right spot to explore can get tricky. Good news for all you countryside travelers and city adventurers: We found the most popular running routes in every single state, according to Strava users. Plus, we've got tips on what to look for as you cover the area on foot, from historic landmarks to gorgeous greenery to some seriously ‘grammable sights.

So in honor of Global Running Day — and any day we're fortunate enough to get outside — here are 50 roads worth traveling. Get ready to run this country!

The 50 Most Popular Running Routes

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1. Alabama

Location: Homewood, AL
For the most-run route in this southern state, head to Homewood, a suburb outside of Birmingham. There’s a four-mile path, called the Shades Creek Greenway that joggers love (and walkers and bikers, too). The paved trail stretches along the banks of Shades Creek and offers a woody setting through the floodplain forest.

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2. Alaska

Location: Anchorage, AK
Start in downtown Anchorage at Delaney Park Strip and head along the Knik Arm waterway ‘til you hit the lush, 134-acre Earthquake Park. Keep an eye out for moose in the park and enjoy the (often snowy) views of the water and the city skyline as you cover more than six miles.

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3. Arizona

Location: Mt Lemmon, AZ
The most popular route in this southwestern state is a tough trail run in the Pusch Ridge Wilderness area, just north of Tucson. Part of the Santa Catalina Mountains, the more than seven-mile stretch features cool greenery, from cactus to pine trees. Just make sure to bring water, as it’s hard to find on this course.

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4. Arkansas

Location: Little Rock, AR
Kick off your run by heading over the Two Rivers Park Bridge and follow the trail into and around the park, which includes beautiful views of the Arkansas River. This favored section of the Arkansas River Trail System (which spans 88 miles) features the most natural landscape, with wooded wetlands, a garden of trees and wildlife like deer and birds. When you’re done scoping out the area, head back over the bridge to complete four miles.

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5. California

Location: San Francisco, CA
California’s winning route approaches one of the state’s most iconic sites: the Golden Gate Bridge. Begin your route near San Fran’s famous Ghiradelli Square, near Fisherman’s Wharf, and head up past the Marina District. Continue along the water, past Crissy Field, until you reach the far end of Fort Point parking lot. Find your perfect spot under the bridge to snap a sweaty selfie or look for “Hopper’s Hands” along the fence. Many runners stop here for a high five or fist bump.

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6. Colorado

Location: Denver, CO
When you’re in the Mile High City (named after its one-mile elevation), go for a jog around Washington Park. Located in the middle of the coveted Wash Park neighborhood, you’ll cover nearly five miles running around the 150-plus acres (twice!). Make sure you take in the sights as you’ll pass green meadows, two small lakes and gorgeous flower gardens.

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7. Connecticut

Location: West Hartford, CT
Jog along beautiful woodlands and trails in the Metropolitan District of West Hartford, which spans 3,000 acres of forest. The area offers 30 miles of paved and gravel roads for bikers and runners in the area. But the most popular route spans just 3.6 miles and runs along reservoirs three and five.

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8. Delaware

Location: Wilmington, DE
The 178-acre Brandywine Park flanks both sides of the Brandywine Creek in Wilmington. Run a three-mile course through it to pass a zoo, the Jasper Crane Rose Garden and Josephine Fountain. If you’re running in the spring, you’ll spot the fountain’s surrounding grove of flowering cherry trees.

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9. Florida

Location: Miami, FL
The hottest running route in the Sunshine State starts in Museum Park and heads toward downtown Miami. Once you cross over the Miami River, turn left on Brickell Key Drive and continue to jog a loop around the man-made island of Brickell Key. Return across the bridge and finishing up where you started, about seven miles later.

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10. Georgia

Location: Atlanta, GA
To run like the locals in Atlanta, start your outing in the southeast corner of Piedmont Park and continue to the BeltLine. This former railway corridor around the city was converted to a system of trails for runners, walkers and cyclists. The most popular route is the Eastside Trail, passing the Historic Fourth Ward Park and other green spaces.

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11. Hawaii

Location: Lahaina, HI
Any run in this tropical state provides some sweet views, but the most popular place to jog is along the west coast of Maui in Ka’anapali Beach. It’s the site of Hawaii’s first resort, and on this 2.5-mile out-and-back run, you’ll take in views of blue water, sand and the boardwalk-lined Kahekili Beach Park. If you time it right, you might also catch the daily cliff-diving ceremony off Black Rock.

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12. Idaho

Location: Boise, ID
For the most popular run in Boise, head north of downtown to the Hulls Gulch Reserve — 292 acres of land at the base of the foothills. You’ll find two trails here, The Grove and Lower Hulls Gulch that start the 180 miles of trails. (Don’t worry, you can run a loop in just five!) Keep an eye out for wildlife like horned owls, mule deer and foxes along your trek.

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13. Illinois

Location: Chicago, IL
No surprise here: The number-one place for people to run in Illinois is the picturesque Lakeshore Trail in Chicago, which lines Lake Michigan. Hit some stand-out sights in the city by starting at historic Grant Park. Then head north, passing the Lincoln Park Zoo and the Chicago History Museum on your way. Turn around when you hit Diversey Harbor and make your way back to cover approximately eight miles. Take a mini detour to Millennium Park on your way in, so you can stop for a photo opp at the reflective Bean.

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14. Indiana

Location: Indianapolis, IN
A scenic stint along the Canal Walk in Indianapolis is one of the most frequently covered running routes in this state. Start at 11th Street and run down past Watanabe Garden and the NCAA Hall of Champions to White River State Park. Jog over the bridge for some waterside views or head straight back to the start. Either way, you’ll find some peace from the city and you’ll most likely catch some art sculptures and hear music along the route.

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15. Iowa

Location: Solon, IA
Run around Lake MacBride in Solon (a few miles from Iowa City), starting at the MacBridge Nature and Recreation Area. Or feel free to go off-road and onto the serene trails closer to the water so you can enjoy the breeze as you go. The gravel paths make it easier on your joints than pavement and the search for wildlife will take your mind off the mileage. Some animals you might spot include ospreys and waterfowls.

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16. Kansas

Location: Topeka, KS
There’s no place like home — or like Kaw River State Park, where locals clock miles. This 76-acre park is threaded with trails made for running and hiking, and with access to the Kaw River, it makes for beautiful views. Leave your headphones at home to soak up the natural, tranquil vibes as you rack up various mileage, depending on the loop you choose inside the park (a popular one is just two).

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17. Kentucky

Location: Louisville, KY
The 1.2-mile path inside Louisville’s Seneca Park is a favorite among native runners — especially for a.m. workouts. Also popular: tacking on multiple laps to up the mileage. You’ll pass playgrounds and horseback riding trails in this serene park, which also has basketball and volleyball courts, soccer fields and cross country trails. Even better: The track is well lit for safe outings in the early morning or evening.

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18. Louisiana

Location: New Orleans, LA
Instead of lounging in the Big Easy, get up and out to see its southern charm by foot. Take a lap on the paved path in Audubon Park, where you’ll view gorgeous oak trees, green spaces and lagoons. Then exit the park and jog along St. Charles Street until you get to the Garden District; you’ll pass historical homes with stunning architecture along the way.

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19. Maine

Location: Portland, ME
Enjoy views of the Portland skyline as you trek along the nearly six-mile trail encompassing Back Cove. The coastal city’s popular running path is mostly flat, with a combination of paved and dusty surfaces. The path also boasts water fountains and bathrooms so you can keep circling around if you want to hit double-digit mileage.

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20. Maryland

Location: Balitmore, MD
Begin your run in the state’s capital city of Baltimore at Canton Waterfront Park. Run with the water of the Patapsco River and sailboats to your side, as you go by the bustling Waterfront Promenade and Maritime Park. (Do your best not to stop for crabs along the way!) Most runners turn right at Fleet Street and continue until they’ve reached the end of Patterson Park.

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21. Massachusetts

Location: Boston, MA
A run along the Charles River in Boston is a must when you’re in the Bay State. Start at the Boston Common and head to the water, over the Longfellow Bridge. Follow the Dr. Paul Dudley White Path that traces the river and you’ll pass Massachusetts Institute of Technology. Cross the river again at Harvard Bridge and head up the Esplanade for breathtaking views of the water.

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22. Michigan

Location: East Grand Rapids, MI
Rack up your step count as you run around Reeds Lake in East Grand Rapids. Locals start at the corner of Hall Street and Breton Road and continue for about 4.5 miles along the trail that traces the lake. You’ll run on both paved paths and boardwalks as you go through wooded sections, wetlands and residential areas. Your total distance will be a little more than seven miles.

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23. Minnesota

Location: Minneapolis, MN
Hit both sides of the Mississippi River to cover 3.5 miles of tranquil terrain in Minneapolis. Start by heading over the Stone Arch Bridge to Philip W Pillsbury Park. Continue along the water to Nicollet Island Park, which includes a promenade and a view of the oldest dam on the river. Then head back over the river, on NE 8th Ave and down West River Parkway.

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24. Mississippi

Location: Ocean Springs, MS
The Biloxi Bay Bridge has a wide path for cyclists and runners — and it makes of most of this super-popular course. Start in Ocean Springs and head across the 1.6-mile bridge toward Biloxi before turning around and crossing the bay a second time to total about four miles.

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25. Missouri

Location: St. Louis, MO
The most popular running route in the Show-Me State traces most of the perimeter of the 1,371-acre Forest Park in St. Louis. As you cover more than five miles, you’ll pass the city’s world-class zoo and its famous outdoor theater, The Muny.

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26. Montana

Location: Bozeman, MT
The favorite trail run of people in Montana is a 1.7-mile loop in the Lee Metcalf Wilderness Area (home to a whopping 300 miles of scenic trails) near Bozeman. Check out the stunning rocky peaks and pine ridges nearby — and make sure keep an eye out for local animals including sheep, elk and grizzly bears.

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27. Nebraska

Location: Omaha, NE
A 5.5-mile run in Omaha is the most popular route in this state. Starting at Willowdale Elementary School, you’ll head to a tree-lined trail that goes around Zorinsky Lake. Slow down to catch a glimpse of swans and ducks in the lake and deer in the woods by the path.

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28. Nevada

Location: Henderson, NV
Run the loop around Cornerstone Park in Henderson, the most frequented course in Nevada. The route is just a little longer than a mile, but it takes you around the 31-acre Railroad Lake. Enjoy the views of the water and mountains as you cover the mostly flat, paved path and keep going around if you've got energy left after one lap.

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29. New Hampshire

Location: Jaffrey, NH
The state whose motto is “Live free or Die” has a favorite running route that’s just as epic. On the popular 3.8-mile course near Manchester, you’ll ascend 1,790 feet. Hit the White Dot Trail and head up Monadnock Mountain; try to run it in the fall so you’ll catch the blazing foliage. No judgement if you need to walk up this steep climb.

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30. New Jersey

Location: Manasquan, NJ
You don’t have to stick to gym, tanning and laundry at the Jersey Shore. Get outside (and a little farther inland) to take on a five-mile loop around the Manasquan Reservoir. Start at the visitor’s center, then set foot on the gravel trail, which has mile markers to help you check off the distance as you jog. Go off-route to experience the one-mile nature trail that gives an up-close look at the lakeshore.

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31. New Mexico

Location: Albuquerque, NM
It may seem like a state set in the desert, but New Mexico boasts a super-green run as its favorite route. As you jog for 2.6 miles along the edge of the University of New Mexico North Golf Course, take time to look around at the rolling hills and lush grasses around you.

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32. New York

Location: New York, NY
The most-frequented course in the Empire State is unsurprisingly in the Big Apple — more specifically, Central Park. Start at the base of the park and run up the main paved road on the east side until you get to the dirt Bridle Path encircling the Jacqueline Kennedy Onassis Reservoir. Circle the water, then head south on the paved road to the park’s west side. You’ll see lots of greenery and ponds in between the city’s sprawling skyline — while logging 6.5 miles.

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33. North Carolina

Location: Durham, NC
To cover the favorite running route in this southeastern state, head to Duke University. You’ll start at the Durham School of Arts and take a lap around the school’s East Campus to total 2.4 miles. There’s a gravel path for pedestrians with small rolling hills along the way.

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34. North Dakota

Location: Bismarck, ND
You’ll cross the Missouri River twice in this popular seven-mile loop in Bismarck. Begin at the top of the Tom O’Leary Golf Course and go down North Washington Street to Riverwood Drive, then head over the river and to Memorial Highway. You’ll pass Memorial Bridge Park and the Dakota Zoo as you go.

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35. Ohio

Location: Columbus, OH
A 5.4-mile run on the Olentangy River Trail in Columbus is incredibly popular in this state. Take note of native plants along the scenic wetlands that surround the path. If you have a chance, try catching the trail at different entrances in several city parks — there’s lots of room to explore new grounds.

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36. Oklahoma

Location: Oklahoma City, OK
When you’re in this state’s capital of Oklahoma City, go for a run around Pat Murphy Park and Bluff Creek. There are trails and picnic areas in the 13-acre park, plus you can catch peaceful views of the nearby Lake Hefner as you complete nearly three miles.

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37. Oregon

Location: Dexter, OR
This state’s most popular run is a 5.6-mile loop around a stretch of the Willamette River. Start your outing at Salmon Street Springs and go along the Willamette Greenway Trail, which has picturesque views of the water and the Portland skyline. You’ll cross over the river via the Southwest Hawthorne Bridge on your way out and the Steel Bridge as you loop back.

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38. Pennsylvania

Location: Philadelphia, PA
Start running at South Street and South 27^th to Lombard, and head to the Schuykill River. Continue along the river trail, with views of the water and (likely) people rowing to your left. Wind around the Philadelphia Museum of Art so you can conquer a triumphant run up the steps — just like Rocky. You’ll cover a little over four miles by the time you get back to where you started. Gonna fly now!

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39. Rhode Island

Location: Providence, RI
You’ll cover a lot of greenspace as you run five miles in Providence. Start at Constance Witherby Park and go through Blackstone Park, as you catch views of the Seekonk River. Continue up to the edge of Lippitt Memorial Park, then head back.

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40. South Carolina

Location: Charleston, SC
If you need another reason to visit Charleston (besides seeing the cute town itself), it boasts one of the prettiest bridge runs in the south. You'll cross over the Cooper River via the Arthur Raveler Jr Bridge, which features a wide bike and pedestrian path named "Wonders' Way." Above the water, you'll catch epic views of the Charleston Harbor, Patriots Point Naval & Maritime Museum and the USS Yorktown aircraft carrier. Once you reach Mount Pleasant Waterfront Park, turn around and retrace your steps to finish five miles.

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41. South Dakota

Location: Sioux Falls, SD
In Sioux Falls, run along the Big Sioux River, starting at Spencer Park and turning around at Sertoma Park. You’ll cover close to six miles and enjoy a landscape of greens, a riverfront bike path, formal gardens and cool whitewater rapids.

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42. Tennessee

Location: Nashville, TN
Cover just over four miles along Mossy Ridge Trail (blazed red) in Nashville’s Percy Warner Park. The park features paved and dirt trails, as well as nature areas. Want more distance? Grab a map of all the paths at the Nature Center trailhead before you head out so you can explore all the running routes at your disposal.

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43. Texas

Location: Austin, TX
Along the Lady Bird Lake trail in Austin is a super-popular three-mile route for runners and walkers, which loops around a section of the Colorado River. Go at dusk between March and November and you could catch a glimpse of the city’s famous bats as they fly out from under the Ann W. Richards Congress Avenue Bridge.

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44. Utah

Location: Salt Lake City, UT
The favorite place to run in this state is 2.8 miles around Salt Lake City’s Liberty Park, the oldest park in Utah. Run on sidewalks or a wood-chip path as you enjoy sights of green trees and shrubs — and soak up the clean mountain air. When you’re ready to switch up your workout and try something new, the park also has a path dedicated to rollerbladers.

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45. Vermont

Location: Burlington, VT
The go-to route in the Green Mountain State is along the shore of Lake Champlain in the college town of Burlington. Start your trek where the Burlington Bike Path connects with the Island Line Trail in Waterfront Park; follow the trail ‘til you turn around at North Beach Park. The lake and Adirondack Mountains together make a peaceful backdrop for this 5.5-mile course.

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46. Virginia

Location: Richmond, VA
For a picturesque run near Richmond, start at Virginia Capital Trail and run along the James River, spotting lots of farmland along the way. Cross a foot bridge to serene Belle Isle, covered with shrubbery and large flat rocks. Circle the island before heading back where you came from. You’ll log nearly six miles by the time you get back to the start.

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47. Washington

Location: Seattle, WA
The three-mile dirt path around Green Lake in Seattle is this state’s most popular course. Begin a bit north of the city at Latona Avenue NE and head down to the path to make up the mileage. Look for local animals like ducks and beavers while enjoying the beautiful water of the glacial lake.

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48. West Virginia

Location: Charleston, WV
Log about five miles as you jog along the Kanawha River, starting at Haddad Riverfront Park and turning around when you hit the Kanawha City Bridge. You’ll get views of the water and the Charleston skyline. If you go out on the weekend, you might even get some musical motivation for your run courtesy of free outdoor concerts held in the park.

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49. Wisconsin

Location: Milwaukee, WI
A two-mile run along the 108-mile paved Oak Leaf Trail in Milwaukee is the favorite route in this state. Start at Bradford Beach and go along Lake Michigan — enjoying wooded areas, wooden bridges and views of the water. When you reach William F. O’Donnell Park, head back — or keep going if you’re looking to clock a longer distance. The city also has the perfect post-workout indulgence: local brews and cheese curds.

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50. Wyoming

Location: Casper Mountain, WY
Take on the three-mile Split Rock Trail in Casper Mountain. The area is named for a famous local landmark: a huge slab of granite with a notch cut out of the middle of its crest. You’ll feel empowered by the majesty of the rock and the peaceful prairies along the path.

Want to take your run outside the U.S.? Check out are the 30 best marathons in the world.

Originally published December 2016. Updated June 7, 2017.

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3 Running Drills from Olympic Sprinter Tori Bowie

[caption id="attachment_59248" align="alignnone" width="620"] 3 Running Drills from Olympic Sprinter Tori Bowie Photo: Pond5[/caption]

Olympic sprinter Tori Bowie knows a thing or two about having a good run. A three-time medalist at the Rio Olympics (gold in the 4x100-meter relay, silver in 100-meter dash and bronze in the 200-meter), she’s always ready to shatter records and score a new PR. So we wanted in on her secrets. Besides revealing her 20-minute hotel workout, Bowie shared three must-do running drills she does before almost every run. Follow her lead to step up your own running game and snag some finish line medals of your own.

3 Running Drills to Add to Your Warm-Up

A dynamic warm-up preps your muscles for the movement that’s about to come. Before you set out for a jog, steal these three running drills from Bowie. They activate your glutes, so you can drive through each stride with ease. Plus, they get blood flowing to your hips and legs so you're poised for some seriously quick steps.

Warm-Up Running Drills: Donkey Kicks

1. Donkey Kicks

How to: Start on hands and knees, wrists under shoulders and knees under hips, abs engaged (a). Flex your right foot and lift it straight up toward the ceiling, keeping your knee bent at a 90-degree angle (b). Continue to push it upward, above hip height, for 10 reps. Then switch sides.

Warm-Up Running Drills: Knee Circles

2. Knee Circles

How to: Start on hands and knees, wrists under shoulders and knees under hips, abs engaged (a). Lift your right knee straight up and out to the side (b). Pull your knee forward and around to create a circular motion (c). Repeat for 10 reps, then switch sides.

Warm-Up Running Drills: Hip Flexion

3. Hip Flexion

How to: Sit on the floor, with your right leg extended in front of you and your left leg bent so your foot is by your butt (a). Flexing your right foot and keeping your knee straight, use your abs and hip muscles to lift your right leg straight up (b). Repeat for 10 reps, then switch sides.

Need more tips on how to run faster and with better form? Check out these 50 running resources.

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Lunes, Hunyo 5, 2017

Fat Burning HIIT Cardio Workout with No Equipment (Advanced and Low Impact Modifications)

Full info for this HIIT Cardio workout @ https://goo.gl/Ue7W1w 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.

from John L Fitness https://www.youtube.com/watch?v=QOHJTIIfs9g
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Why You Should Move Your HIIT Workout to the Pool

[caption id="attachment_59208" align="alignnone" width="620"] 5 Pool Exercises for a Cooler Strength Workout Photo courtesy of Mark Campbell Photography[/caption]

HIIT workouts have been a big hit among gym goers for years now. Understandably so: They crush loads of calories and improve your fitness, fast. But sometimes you need to switch up those all-out-effort intervals to give your body a break — and challenge it in new ways. Enter these pool exercises from Life Time Fitness, EXOS and Speedo’s collaborative class, WTRX.

An important note: This is not your grandma’s aqua aerobics class. You may not hold regular water classes to the same fitness standards as, say, a bootcamp. But that’s exactly why fit pros created WTRX.

“In a nutshell, I wanted to bring sexy back to the pool,” says Rob Glick, senior director of programming and innovation at Life Time Fitness. “When we think about HIIT classes, they’re pretty rugged, pretty intense and pretty sexy. A lot of times when people think about aqua classes, those are not the words people would use.” That is, until now.

Making Aqua Workouts Awesome

WTRX, offered at Life Time locations across the U.S., starts with a dynamic warm-up both in the water and on the deck. Then, like classes you might take in a studio, you’ll move around different stations, doing exercises that challenge your muscles and get your heart rate revved. Instructors also mix in high-energy activities, like partner races across the pool, treading water or a quick run of Marco Polo. (Work hard, play hard, as they say.)

Even if some of the exercises performed in WTRX look similar to those you’d do on land, the experience is totally different. And Glick explains several reasons for that.

First off, the water slows down your movements so you can better your coordination. For example, if you have trouble with a single leg squat or kettlebell swing outside of the pool, you’ll be able to work on your form and execution in the water, Glick explains.

Working out in the water also means less gravity, which leads to less impact on your joints. So you won’t wake up feeling super sore the next day. “Training in water removes the eccentric action of exercises,” says Glick. “That’s where most delayed onset muscle soreness comes from” — that downward phase of lifting.

Finally, it also adds constant resistance to every motion you make and in every direction. For instance, when you do a bicep curl, the downward motion works your triceps as you act against the H2O. Better yet, you’ll lap up the fun factor as you race around the pool.

5 Pool Exercises to Dive Into

Now it’s time to dip your toes into WTRX with these five pool exercises, borrowed from the class. You can turn them into a HIIT workout by performing each exercise for 30 seconds each — and working at your max exertion level — with 15 seconds of rest in between each. Do as many rounds as possible. Your fresh (water) HIIT workout awaits!

[caption id="attachment_59204" align="alignnone" width="620"] Pool Exercises: Fly Exercise Photo courtesy of Speedo[/caption]

1. Fly

While the move in WTRX calls for Speedo Fit’s Clutch Paddles, you can also do this without equipment. Just keep your hands in blades, and move quickly but with control through the move. You’ll feel the resistance on both the forward and backward motion.

How to: Stand with your feet hip-width apart, slight bend in the knees. Start with your hands out in front of you, elbows bent about 90 degrees, palms facing each other (a). Squeeze your shoulder blades together as your move your hands back and in line with your torso. Elbows stay bent (b). Keeping the same bent-arm position, use your chest muscles to bring your hands back together in front of you (c). Repeat.

2. Kettlebell Swing

The water might make your weight feel lighter, but you still need solid form. You’ll also feel extra resistance as you drive through your hips and bring the kettlebell upward. Use a dumbbell here if you don’t have a kettlebell.

How to: Start with your feet a little wider than hip-distance apart, holding the kettlebell handle with both hands (a). Inhale and hinge at the hips, bringing the bell between your legs (b). Drive your hips forward as you swing the kettlebell up to about chest height. Exhale at the top and keep your abs engaged as you move (c). Let the weight fall back between your legs as you hinge forward again, then repeat.

[caption id="attachment_59205" align="alignnone" width="620"] Pool Exercises: Plyo Lunge Exercise Photo courtesy of Speedo[/caption]

3. Plyo Lunges

This might seem easier than it does on land, but that also means you need to have more control as you lower yourself toward the pool floor. Use dumbbells instead of kettlebells if necessary.

How to: Start standing with a kettlebell in each hand (a). Jump your feet to a staggered position and lower down so each of your knees bend to a 90-degree angle (b). Explode off your feet and switch your legs as you jump. Your opposite foot should land in front. Land softly and lower back down to a 90-degree bend in both knees (c). Jump back up and continue alternating.

4. Muscle-Up

Like a push-up but performed from an upright angle, you’ll also get your obliques involved in this move.

How to: Standing in the pool, but close to the deck, place your hands about shoulder-width apart and rest them on the pool deck (a). Push into the deck to lift yourself up and out of the water, as you sit your right hip on the deck, to the outside of your right hand (b). Jump back down into the water, keeping your hands on the deck (c). Repeat on the left side and continue alternating.

[caption id="attachment_59206" align="alignnone" width="620"] Pool Exercises: Trunk Rotation Exercise Photo courtesy of Speedo[/caption]

5. Trunk Rotation

In WTRX, you’ll use Speedo Fit’s Push Plate, but a dumbbell also works if you’re trying to limit the equipment. You’ll feel the resistance from all angles, working your core in every direction.

How to: Start standing with your feet hip-width apart, holding a weight with both hands (a). Lower down into a shallow squat and bring the weight straight out in front of you (b). Rotate your torso to the left as you keep your arms straight and move the weight to your left, too (c). Twist your torso all the way to the right, so the weight comes to the right side of your body (d). Continue alternating sides.

from John L Fitness http://ift.tt/2rWphl0
via IFTTT

Linggo, Hunyo 4, 2017

New 4 Week FB Burn Program just launched + New workout tomorrow!

Find the new 4 Week Program @ 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.

from John L Fitness https://www.youtube.com/watch?v=Pz1KgzAoffc
via IFTTT

Sabado, Hunyo 3, 2017

The 5 Hip Stretches You Need to Relieve Tightness Now

[caption id="attachment_59193" align="alignnone" width="620"] 5 Hip Stretches to Relieve Tightness Now Photo: Pond5[/caption]

It doesn’t matter if you’re desk-bound, vying for a marathon finish line, or consider yourself a cyclist or CrossFitter — you’ve probably got tight hips.

The more than 20 muscles that make up your hips are responsible for stabilizing your pelvis, moving your legs from side to side, and shortening to draw your knees toward your chest every time you sit down, run, jump or pedal, explains Kelly Moore, a certified yoga instructor and co-founder of Mindfuel Wellness, which brings health and wellness initiatives to companies throughout Chicago.

Basically, your hips do a lot of work and that takes a toll. Short, tight hip muscles can reduce your range of motion throughout the joint, weaken your glutes, and tilt your pelvis, causing excessive curvature in your spine as well as low backaches, she says. Plus, tight hip muscles just hurt.

Luckily, you don’t have to quit your day job or forgo spin class to loosen them up. Simply stretching those hips can get your body back in alignment, increase your mobility (and thus your exercise performance) and maybe even ease pesky back pain, Moore says. “Given the amount of time we sit [each] day and the stress we put our bodies under, hip-opening moves are a necessary party of our daily routine.”

Try these five hip openers, courtesy of Mindfuel Wellness to loosen your hip muscles, whether you’re coming from a long day at the office or cooling down after a HIIT class.

5 Hip Stretches That Will Make You Say 'Ahhhh'

[caption id="attachment_44471" align="alignnone" width="620"] 5 Hip Stretches to Relieve Tightness Now: Frog Pose Photos courtesy of Mindfuel Wellness[/caption]

1. Frog

How to: Get on your hands and knees, in a tabletop position (a). Slowly widen your knees out as far as they can go and bring your feet in line with your knees. Your shins should be parallel with one another (b). Flex your feet and ease yourself forward onto your forearms. (If the stretch is too intense, try putting your arms on a block or firm pillow.) Hold for eight to 12 breaths (c). If holding the stretch for longer, try slowly moving your hips forward and backward to bring the stretch to different parts of your hips.

5 Mind-Blowing Hip Stretches to Relieve Tightness Now: Seated Pigeon

2. Seated Pigeon

How to: Sit down with your knees bent and feet flat on the floor in front of you (a). Place your right ankle on top of your left thigh and flex your right foot (b). Put your hands behind your body, fingertips facing away from your body and begin to press your hips toward your heels until you feel a stretch through your outer left hip. Keep your back tall and chest open (c). Hold for six to eight breaths, then repeat on the other side.

5 Mind-Blowing Hip Stretches to Relieve Tightness Now: Supine Adductor Stretch with Strap

3. Supine Adductor Stretch with Strap

How to: Lie on your back with your right knee bent and foot flat on the floor (a). Extend your left leg up to the ceiling and wrap a strap around the sole of your left foot (b). While holding both ends with your left hand, extend your right arm directly out to the side in order to anchor yourself (c). Slowly let the left leg fall toward the left while keeping your right side grounded. Hold for six to eight breaths, then repeat on the opposite side.

5 Mind-Blowing Hip Stretches to Relieve Tightness Now: Supine Lateral Hip Opening

4. Supine Lateral Hip Opening

How to: Lie on your back with your right knee bent and foot flat on the floor (a). With your left leg fully extended, press into your right foot to shift onto your left hip. This is your starting position (b). Then, squeeze your right glutes to press your left hip open until you feel a stretch, pause, then return to start. That’s one rep (c). Perform six to eight reps, then repeat on the opposite side.

5 Mind-Blowing Hip Stretches to Relieve Tightness Now: Supine Lateral Hip Opening: Seated Fourth Position Hip Stretch

5. Seated Fourth Position Hip Stretch

How to: Sit on the floor with knees bent so that your right shin is positioned in front of you, your left shin behind you and your left hip dropped all of the way to the floor (a). Inhale and press your left hip forward until you feel a stretch in the front of your hip (b). Exhale and press left hip back to the floor. That’s one rep (c). Complete six to eight reps, working each time to increase your range of motion. Repeat on the opposite side.

Originally published March 2016. Updated June 2017.

from John L Fitness http://ift.tt/1Nrchpb
via IFTTT