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Biyernes, Oktubre 28, 2016

Get Sculpted Shoulders with These 5 Moves

Photo: Ryan Kelly / Daily Burn 365

When you hit the weight room in pursuit of strong, toned arms, bicep curls and tricep extensions might be your go-to moves. But there's an equally important muscle group to add into the rotation: your shoulders.

“Shoulder strength and stability are integral to practically all arm movements, plus almost every chest and back movement,” says Cheri Paige Fogleman, a trainer on Daily Burn 365. “Having strong shoulders also ensures success when strengthening biceps, triceps, chest and back muscles.” Translation: Build sculpted shoulders and you'll help strengthen your entire upper body as well.

Stronger shoulders will also make it easier to carry out daily tasks-from picking up your kids or groceries to reaching for a glass in the cabinet. But there's a catch: You need to work your shoulders from multiple angles. While push-ups will do wonders for muscles in the front of the shoulder, Fogleman says, you shouldn't stop there.

On your next arm day, skip the standard push-up and add these five new shoulder exercises to your line-up. They work every section of your shoulders-backside included (which people often miss)-so you get 360 degrees stronger.

5 Shoulder Exercises to Strengthen Your Upper Body

These bodyweight moves can easily incorporate dumbbells. Fogleman suggests doing higher reps if you're skipping the weights. If you're more advanced and going for increased resistance, Fogleman recommends starting will three-pound dumbbells. “The moves should be more challenging, but not suddenly impossible,” she says. Perform 10 to 12 reps of each, rest, then repeat this circuit once or twice for a full upper body burn.

Photo: Ryan Kelly / Daily Burn 365

1. Staggered Shoulder Press

By leaning forward in this move, you hit the tough-to-reach back of the shoulders, along with your core and back muscles. Just remember to avoid slouching and keep a neutral spine.

How to: From a standing position, step one foot behind you so you're in a high lunge. Front knee should be bent about 45 degrees (a). Lean forward at the hips, keeping your back straight. Bring your arms up to shoulder height, bent at the elbows and palms facing in (b). Extend your arms overhead until they're completely straight (c). Bend them back to shoulder height and repeat. Switch your footing halfway through or on the next round.

Photo: Ryan Kelly / Daily Burn 365

2. Plank to Renegade Row

While shoulders are your main focus on this move, bonus points come from working your back and core, too. If you really want to fire up your midsection, keep your hips totally stable. Feeling unsteady? Step your legs wider apart or drop to your knees.

How to: Start in a high plank position with hands a little closer than shoulder-width apart. Draw the navel in toward the spine to support your abs and firm the glutes to take some pressure off your elbows and hips (a). Pull one hand upward (palm facing toward your body) so your hand reaches chest level. Return it back to the ground (b). Perform the same row movement with your other arm. Return it back to the ground (c). Continue alternating.

Photo: Ryan Kelly / Daily Burn 365

3. Lateral Raise Balance

Squeeze your shoulder blades together as your lift your arm so you sculpt the back of the shoulder. You'll also work the stabilizing muscles of the arm that's holding you up, which gets even more intense when you lift your leg.

How to: Start on your hands and knees, with wrists directly under shoulders and knees in line with hips (a). Lift one arm directly out to the side and up to shoulder height, as you straighten and lift the opposite leg to hip height behind you (b). Lower your hand and foot back to the floor and repeat, then switch sides.

Photo: Ryan Kelly / Daily Burn 365

4. Side Plank T-Raise

Target both shoulders at once with this core-tightening move. Try not to sink down into the shoulder that's holding you up and instead push the floor way with your elbow. Don't let your hips drop, either.

How to: Start in forearm side plank position, feet stacked one on top of the other and your elbow directly in line with your shoulder. Your other hand should be lightly resting on the ground in front of you (a). Keep your top arm straight as you raise it up toward the ceiling, creating a T with your arms (b). Return it back to the floor and repeat, keeping your hips up and your body in a straight diagonal line the whole time (c). Repeat, then switch sides.

Photo: Ryan Kelly / Daily Burn 365

5. Inverted Push-Ups

Reach your booty up toward the ceiling for this next-level push-up. If you need to modify, place your hands on a chair, low coffee table or a bench.

How to: Start in a downward-facing dog (a). Bend your elbows so they point out to the sides as you lower the crown of your head (not your forehead) between your hands and as close to the floor as you can go (b). Exhale as you push yourself back up (c). Repeat.

For more unique moves that'll spice up your gym routine, try Daily Burn 365. You'll get a new, exciting workout every day.

Lunes, Oktubre 24, 2016

12-Minute Dance Cardio Workout With Katie Austin

This 12-minute dance cardio workout will get you to burn calories and build strength in style. In this video, Katie Austin, daughter of famous fitness instructor Denise Austin, fuses traditional exercises like squats or bicep curls with easy-to-follow dance steps.

The Best Exercises to Prevent Knee and Ankle Injuries

Improving ankle and knee stability is important for all runners, but even more so if you're planning on going on a trail run, where the terrain is uneven. Do the moves below, courtesy of New York City running coach and instructor Jes Woods, two times a week. They'll increase your ankle and knee stability and make you more agile for your next off-road run.

Start with a stair jump

Stand behind a tall stair or bench, feet shoulder-width apart ("A" in the image below). Squat, then jump up onto the stair (B). Step back down. Do 5 reps, then rest; repeat once. (Too challenging? Start with basic body-weight squats.)

Next, do a 3-D lunge

Stand with feet together. Lunge forward with right foot, arms down (A). Stand, lifting right knee and arms (B). Lunge to the right (C); return to "B." Your nonmoving foot can pivot slightly. Then rotate body to lunge diagonally to the right (D); return to "B." This is 1 rep. Do 5 reps, then repeat on opposite side.

Finally, do a line hop

Place a string or rope on the floor and stand to the right of it (A). Lift left foot and, keeping weight on right foot, hop across the string (B) and back. Repeat 10 times, then perform move on opposite side.

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Why You Should Listen to Music When You Do HIIT, According to Science

You've heard all about the benefits of high-intensity interval training (HIIT). But if the “high-intensity” part sounds a little too, er, intense, a new study has some advice for you: Grab your headphones.

When University of British Columbia (UBC) researchers asked people who were new to HIIT to try a sprint-interval workout either with or without music, both groups came away with positive attitudes. But those who sweated to a playlist felt even better about the routine than those who'd worked out in silence.

Listening to music may make it easier for people to adopt these types of HIIT routines, say the study authors. That could help them stay in shape, they add, by allowing them to squeeze short, effective workouts into busy days.

Lots of people exercise regularly, but they do steady-state cardio (like long, slow jogs) or low-intensity activity (like walking or yoga). And while there's nothing wrong with those types of exercise, research has shown that interval training can provide many of the same benefits-like burning calories and strengthening your heart-in less time.

"There has been a lot of discussion in the exercise and public policy worlds about how we can get people off the couch and meeting their minimum exercise requirements," said Kathleen Martin Ginis, PhD, professor of health and exercise sciences at UBC, in a press release. "The use of HIIT may be a viable option to combat inactivity, but there is a concern that people may find HIIT unpleasant, deterring future participation."

To examine newbies' attitudes and intentions toward HIIT, researchers recruited 20 men and women unfamiliar with these types of workouts. After two preliminary training sessions, the participants completed two sprint interval training workouts on stationary exercise bikes about a week apart-one with music and one without. Each session included four to six 30-second “all-out” bouts of pedaling, separated by four minutes of rest.

After each session and again after a final follow-up meeting, the participants were asked to rank the workouts in terms of how enjoyable, beneficial, pleasant, painful, and valuable they found them to be. They were also asked how likely it was that they would do a similar workout three times a week going forward.

On average, the exercisers had already expressed positive assumptions about HIIT before the study began. And it turns out, their attitudes were just as positive after trying it for themselves. That was somewhat surprising, says study co-author and PhD candidate Matthew Stork, given the intensity of the workouts. But there's more: Overall, the exercisers rated their session with music as more positive than their session without.

Somewhat surprisingly, participants' “intention” scores (when asked if they'd continue these types of workouts) weren't significantly different between the two sessions. Nonetheless, the authors wrote, using music to improve enjoyment and attitude toward HIIT “may eventually translate into improved [sprint-interval training] exercise intentions over time.”

It's also possible, they admit, that the attitude boost provided by music really wasn't enough to significantly improve participants' intentions. But at the very least, says Stork, adding tunes to a tough workout probably won't hurt.

"For busy people who may be reluctant to try HIIT for the first time, this research tells us that they can actually enjoy it,” he says, “and they may be more likely to participate in HIIT again if they try it with music."

The study was published in the Journal of Sport Sciences. Participants chose their own music and selections varied widely, says Stork, although they did tend to select fast, upbeat songs. That makes sense, he says, since music with fast tempos has been shown to facilitate speed increases in previous exercise studies.

As little as three 10-minute intense HIIT sessions a week can provide meaningful health benefits, says Stork, who's also a certified strength and conditioning coach. If people can incorporate these workouts into their regular routine, he adds, they may not necessarily have to get “the dreaded 150-minute weekly total.” (The American Heart Association recommends getting at least 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week.)

Stork says that HIIT can be beneficial for people of all ages and fitness levels-although he cautions that anyone with a history of heart disease or other health risks should check with his or her physician before trying a new exercise protocol.

He also recommends familiarizing yourself with the intermittent nature of HIIT before jumping right into it for the first time, and to start off with intervals that may not require you to go all-out right away.

Indoor cycling and other aerobics classes often follow an interval format (with music!) and can be a great way to get started. Just be sure to start out at your own pace, says Stork, and to talk with the instructor beforehand if you have any concerns.

“One of the best features of HIIT-based exercise is that it calls for relative intensities, which can account for a range of fitness levels, and can be modified in many ways,” he says. “Don't be afraid to start off with a protocol consisting of 4 or 5 work bouts and eventually work your way up to 10 bouts over a few weeks. There's no need to push yourself too hard or too fast.”

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