How to Do a Deadlift in 8 Simple Steps
By Robin Barrie Kaiden, MS, RD, CDN, NLC The deadlift is an effective full-body exercise. Not only will it help improve your athletic performance in any sport you play, it will also help you lift things in daily life, whether it’s groceries, kids, or luggage. And from a full-body fitness perspective, the deadlift recruits many muscle groups. It works your hamstrings, glutes, adductor muscles (inner thighs), calves, and even your quads as you extend back to a standing position. You need to engage the muscles of your upper, mid, and lower back, too, along with your core, which keeps you stable throughout the movement. You also recruit your shoulders and forearms to support the weight. RELATED: 3 Insanely Effective Pilates Moves for Core Strength But it’s important to make sure you know how to do a deadlift properly (shown here). Otherwise, you risk hurting your back. How to Do a Deadlift the Right Way Line the weight up between your heels. Stand up tall. Keep your feet flat and straight. Hinge forward with a straight (not rounded) back to grab the weight. Maintaining a straight line from your head to your hips, create tension in the shoulders by pretending to break the weight. Stand up tall, squeezing glutes, driving heels into the ground, keeping the weight close to your body, and engaging your core. Lower down to tap the floor with weight. Come right back up. Again, it’s crucial to keep proper form during this exercise to prevent injury, especially to your lower back. And don’t stress: This is a hard exercise to master, so it’s okay to start with a low weight, a medicine ball, or even no weight at all to practice the hinge forward motion (which is very different from a squat!). As you advance, you can increase your weight and/or reps. You can also try different variations by using a kettlebell, barbell, or hexagonal trap bar. Once you learn how to do a deadlift properly, don’t be surprised how much a couple of sets can make you sweat. More Perfect Form with Robin Barrie Kaiden: How to Do a Push-Up How to Do a Plank How to Do a Squat (Video: Robin Kaiden) (Photo: Shutterstock)
How a Former Triathlete Fuels Her Fitness-Focused Life (and Career)
“NLS Success” is a column highlighting the incredible accomplishments of the Nutritious Life Studio alumni. We’re showcasing the healthy products our grads have created, the better eating habits they now consider second nature, and other ways NLS helped them find healthy, happy success—in life and business. Hollis Tuttle is an uber popular instructor who has been a star at CityRow, Mile High Run Club, as well as with the Mirror and then Lululemon Studio (when the Mirror was acquired by Lululemon) but before her career as a New York City fitness instructor, she was a California athlete. Tuttle grew up in Northern Cali playing soccer and volleyball and and became a college triathlete while studying Nutritional Science at California Polytechnic State University. And you can feel her long-lived passion for movement in her classes, where her warm, motivating approach pushes you to work harder (before you even realize how fast you’re treading or rowing). Tuttle is now building her own brand, House of Hustle, which includes an app, online fitness and nutrition coaching as well as retreats. You can catch her, in person, every week teaching yoga at Lyons Den and coaching at The Fort. And, of course, if you are a student or alum of the Nutritious Life Certification, you may see her on Tuesdays on our live calls. Although Tuttle already had a degree in nutrition, she signed up for the Nutritious Life Studio certification “to further educate myself about nutrition, especially since the guidelines have changed so much since I graduated in 1998,” she says, and the program ended up inspiring her to look at her health from a broader point of view. “I can’t just focus on my activity and nutrition. I have to look at all aspects of my life. Making efforts to reduce stress and sleep more was the biggest change for me.” RELATED: Take a FREE CLASS and get a behind the scenes look at the Nutritious Life Studio. Keep reading to find out more about Tuttle’s healthy lifestyle (and career) and how the Nutritious Life Studio helped her succeed at both. NLS Success: Hollis Tuttle Did the Nutritious Life Studio change your career path? It didn’t change it, but it definitely elevated it. I feel more confident in discussing nutrition with those who take my classes. I also like to stress the importance of making lifestyle changes to improve overall health: drink more water, sleep, take rest days, reduce stress, exercise, and of course eat more thoughtfully. What’s the one food you always have in your fridge? I always have a Tupperware full of baked sweet potatoes in my fridge. The one snack you always have when traveling? Hard-boiled eggs and fresh fruit! RELATED: The 5 Healthiest Protein Bars What’s your workout of choice? This is way too hard to answer…Right now, barbell training, it’s a new skill that I have recently added to my weekly routine. Also, I walk a LOT! How do you stay active outside the gym? I walk a lot—seven miles a day on average. If I’m able to venture outside of NYC, I love trail running or hiking. Being in nature is now such a luxury. What’s your go-to tool for managing stress? A hard sweat session followed by a super relaxing activity like a pedicure or massage. RELATED: These Smart Strategies Will Help You Manage Stress What does it mean to you to “live consciously”? To fully live in the moment. I make the decision to be present and thankful for the opportunity to be doing whatever it is that I may be doing—teaching, sweating, reading, enjoying lunch with friends. What’s your weirdest healthy habit? Hot herb tea. No matter the weather, I will always be drinking hot herb tea. Even if it is hot and humid, I will not switch to iced tea. I find hot tea soothing. Plus, it helps keep me well hydrated. Which healthy habit do you wish you had more time for? Maintaining a consistent sleep pattern. My schedule can make doing this very challenging. Follow Hollis on Instagram at @hollismtuttle. Sign up for the Nutritious Life Studio certification her
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7 Head to Toe Mobility Exercises for Beginners
What is Mobility? You wake up at 6am, hop in the shower, grab your cup of coffee and you’re headed straight to work. Your head is down in your computer, you’re knocking out projects and before you know it, it’s time for dinner. You head to the kitchen and reach for the tin of chickpeas on the top shelf of your cupboard, but your shoulder is so stiff you can’t get your arm over your head—what’s going on? There are many factors to consider when something like this happens. Aging, a nagging injury, a sedentary lifestyle… or maybe it’s simply poor mobility. According to the American Council of Exercise “A lack of motion, especially in multiple planes and directions, can create adhesions between the various layers of muscle and fascia, which ultimately reduce joint motion and restrict mobility.” Mobility is the ability to control your body with an optimal range of motion—pain-free. So, if your range of motion is relatively limited, and you find it extra to perform daily tasks with ease, consider adding mobility exercises to your lifestyle. Think of it as putting oil on your body’s hinges. The more movements you incorporate into your routine, the more your connective tissues become elastic. This has a significant, positive impact on your joint health and overall longevity of free and easy movement. What are the Benefits of Mobility Training? Mobility training covers various exercises from yoga and low-impact workouts to training with or without weights. Although general movement is important and encouraged for living your most Nutritious Life, there are a few proven benefits specific to mobility training: Promotes balance Improves range of motion Enhances posture Increases flexibility Stimulates blood circulation Reduces risks of injury The following mobility exercises are quick, easy and accessible to anyone, anytime. Move through them one after the other or pick and choose the best mobility exercise for you based on what your body is asking you for. 7 Head to Toe Mobility Exercises for Beginners 1. Neck Tilt If you’re hunched over your computer all day (or scrolling Instagram on your phone all day?), it’s time to pause and give your neck the care it deserves. Spine Health says poor, hunched posture results in recurring neck pain. This quick, simple neck flexion and extension exercise will help combat the strain. How To: Stand hip-width apart. Roll your shoulders forward then back down, shoulder blades together. Place both hands on your waist. Inhale, tilt your head down and let your chin touch your chest. Stay here for two cycles of breath. Exhale, return to center. Inhale, tilt your neck toward your right shoulder, leading with your ear. Hold for a couple breaths. Return to center. Do the same steps for the other side. Repeat for a couple more rounds. Movement Tip: Listen to what your neck is telling you! If your body is restricting you to perform a certain movement, chances are, it’s protecting you from getting injured. If you’re in front of your desk, tilt that neck away! You don’t have to be standing to do this quick exercise. 2. Standing or Sitting Arm Raise with Side Stretches The shoulder is the most mobile joint in your body, making it more susceptible to injury. Whether you’re stepping away from your desk for a quick break or you’re about to jump into a low-impact workout, this stretch will get your shoulders ready. How To: Stand tall, keep the four corners of your feet grounded. If you’re doing this seated, ensure both feet are on the ground and you’re rooted through your hips. Inhale, reach your hands up over your head, palms to touch. Exhale, arms back down to your sides. Repeat this three more times. Follow the same steps but this time, when your arms are lifted in the air, grab your right wrist with your left hand, slowly pull your hand and stretch to the left side. Do this for one cycle of breath. Exhale, arms back to center. Repeat the same steps on the other side, three times on each side. Movement Tip: Activate your glutes and your core for more stability while doing the arm stretches. 3. Cat and Cow Long periods of sitting or stooping down without a proper stance and abdominal muscle engagement may cause long-term low back pain. Here’s the stretch you need to give your neck down to your spine some TLC. How To: Come to all fours. Place your hands underneath your shoulders, shoulder-width apart. Spread your fingers evenly, pointing forward. Note that your shoulders should be externally rotated (squeeze your shoulder blades back and down) with elbow creases facing forward. Knees should be directly below your hips, and the tops of your feet are touching the mat. Keep your neck in neutral position, eyes gazing down. Inhale, drop your belly, open your chest, widen your shoulders, and look forward. Tilt your buttocks up towards the ceiling. Exhale, round your back towards the ceiling, drop your head down while hugging the abdominal muscles to your spine. Push away from the ground. Repeat Cat and Cow for a total of six rounds. Movement Tip: Use towels below your wrists or knees for comfort. 4. Active Leg Raise Sore or weak hammies, quads, and hips? If so, this mobility exercise will challenge your stability, improve strength, and help improve both over time. How To: Start by lying on your back, roll over to your right side. Extend your right arm towards the top edge of your mat—let your armpit kiss the ground. Bend your right arm, lift your head and rest the side of your head on your hand. Place your left hand on your waist. Engage your core. Keep your entire body in one line from elbow to heels. Flex your feet and spread your toes. Imagine that both feet are pushing against the wall. Inhale, lift your left leg up high. Exhale, release it back down. Repeat six times. Switch sides and follow the same steps.
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10 Short Dance Workouts That Will Help You Work Up A Sweat
If you’re struggling to find a workout that you enjoy but you love hitting the dance floor, one of these short dance workouts might be your ticket to knocking out your weekly cardio. Dancing can be way more fun than “normal” workouts and researchers have found that short dance workouts offer numerous other benefits as well. Here’s the inspiration you need to get your sweat on while you bust a move. Health Benefits of Short Dance Workouts Short dance workouts can support your well-being both mentally and physically by: Boosting aerobic fitness and cardiorespiratory health Improving mobility and balance Decreasing blood pressure Supporting cognitive function Improving quality of life Dance fitness often combines the joys and structures of traditional dance forms with upbeat music, an elevated heart rate and muscle-toning movements. There are many high-quality free classes available online. Here are 10 of our favorite short dance workouts to help you start your journey. Look for a class that fits your musical and movement preferences, as feeling good while you workout will help you experience the best benefits. 1. 30-Minute Zumba for Beginners Zumba was founded by Colombian fitness trainer and choreographer, Alberto Perez, in the mid-1990’s. Since then, it has gained more and more popularity each year and was formally trademarked in the US in 2001. Zumba is a high-energy dance workout set to Latin and world rhythms that will leave you feeling excited to take on your day. 2. 28-Minute Intermediate Dance Workout with 305 Fitness This high-octane cardio-boosting dance class will help you feel strong and confident—and, you can do it right from the comfort of your living room. 305 Fitness says that their classes are designed to “boost your radical self-love and self-expression.” If you’re a fan of Hip Hop, Pop, and Electronic music, this will be your new go-to short dance workout. 3. 20-Minute Hip Hop Fit Less about electronic beats? If you’re a Hip-Hop purist and you’re looking for a way to combine it with your exercise routine, check out Mike Peele’s Hip-Hop Fit videos. Mike Peele is a professional dancer and choreographer whose work you may have seen in movies like Step Up 3D and Stomp the Yard. He creates energetic hip hop fitness videos that anyone can enjoy. 4. 25-Minute Ballet-Inspired Workout Ballet is a challenging dance style that is known to create strong, lean muscle while encouraging graceful movement patterns. If you’ve always wanted to take ballet, but don’t know where to start, try this beginner ballet class with YouTube fitness instructor, Coach Kel. She’ll walk you through a low-impact, no-equipment needed workout. 5. 30-Minute Bollywood Dance Workout Bollywood dances are a lively and vibrant sequence of movements based on Indian classical and folk dances. Rahul Kumar, founder of Fitness Dance with Rahul, is a bollywood actor, dancer and choreographer who offers fun dance videos that are sure to help you work up a sweat. 6. 15-Minute African Dance Workout with Kukuwa Kukuwa is an African-dance inspired workout that will elevate your heart rate and your feelings of joy. Kukuwa classes are fun, effective and allow you to explore dance moves that may not be in your repertoire. 7. Minute Hamilton Workout Work up a sweat while singing along to your favorite Broadway musical. Certified fitness trainer Kyra Pro creates workouts that will increase your strength and fitness while challenging you just the right amount. This workout will get your heart pumping with boisterous dance moves, making it a great cardio activity that can take the place of a run or HIIT workout. 8. 4-Minute Sia dance routine with The Fitness Marshall Looking for easy-to-follow dance routines to your favorite pop songs? Check out The Fitness Marshall. His exuberant energy adds another layer of fun to these dances that are appropriate for all fitness levels. These routines are usually under 4 minutes in length but you can repeat them a few times to make it a longer workout (and to make sure you get the moves down). 9. 20-Minute Salsa Workout with 375 Dance Studio Learn some of the key movements in salsa dance routines while getting in a great workout. Salsa is a popular dance style that originated in Cuba and learning these moves might come in handy the next time you find yourself out on Salsa Night. This 20-minute salsa workout is led by expert ballroom dance instructors from 375 Dance Studio. 10. 30-Minute Reggaeton Workout with Cardio Dance Fitness Shake your booty and boost your self-confidence with this 30-minute high energy workout set to the music and moves of Puerto Rico’s lively Reggaeton. Led by Cardio Dance with Clau y Paty, this dance workout might make you feel like you’re at Carnaval Ponceño rather than in your living room. There’s no question about it, adding a dance workout into your weekly exercise routine will not only boost your fitness, it will also make your workouts more fun and sustainable. Try all 10 of these short dance workouts and see where the movements take you. (Image: Shutterstock)
Strengthen Your Lower Body With These 20-Minute Leg Workouts
You don’t need to spend hours a day in the gym to strengthen your leg muscles. Engaging in a 20-minute resistance training session 2-3 times a week is a short leg workout that can deliver big results for your gams. These types of strength training workouts also support your health in other ways. Not only will resistance training tone your muscles, it has also been shown to increase resting metabolism, strengthen bones, and improve cardiovascular health. It can also improve your mental health by alleviating symptoms of fatigue, anxiety and depression. The CDC recommends that the average adult engages in two strength training sessions per week. Resistance workouts are often separated into groups of major muscles, such as arms, legs and abs. Here is a perfect 20-minute resistance workout for your next “leg day.” Short Leg Workouts to Strengthen Legs, Improve Well-Being in 20 Minutes To create your 20-minute leg workout, select one exercise from each category and perform 20 repetitions of each. Repeat the sequence four times. For single leg exercises, you can either perform 10 on each leg or 20 on each leg and anticipate an extension of the total time. Warm-up Move your legs for 5 minutes prior to the workout to increase blood flow to the area. Here are a few ideas for adding leg movements to your warm up: Walking lunges Side lunges Marches in place Glutes and Quads Glute Bridge How to perform glute bridges: 1. Lie on your back with your knees bent, feet flat on the floor. 2. Keep your arms lengthened along your side. 3. Lift your glutes into the air until your chest and hips make a diagonal line. 4. Lower your hips down to the starting position and repeat the movement. Step-Ups How to perform step-ups: 1. Stand facing a low bench or staircase with your hands on your hips. 2. Step up placing your entire right foot onto the step. 3. Press through your right heel, bringing your left foot up to meet your right one so you are standing on the step. 4. Slowly lower down to starting position by stepping down with the right foot and then the left, so both feet are back on the ground. 5. Perform the same movement leading with the left foot. Squats How to perform squats: 1. Stand with your feet set apart, a bit wider than shoulder width. Point your feet straight forward, or slightly turned out. 2. Engage your glutes (squeeze!) and drive your heels into the ground. Be sure to track your knees over your feet, preventing them from going too far in or out. 3. Keep your chest tall and core engaged while clasping your hands and reaching forward to help you sit back into your hips. 4. Slowly lower down, bending your knees as if you are sitting down in a chair behind you, keeping your weight in the center of your foot. 5. Repeat the movement never quite straightening your legs. Inner Thighs: Second Position Plié How to perform second plié: 1. Stand with your feet wider than shoulder-width apart. 2. Point your toes outwards. 3. Keeping your spine straight, slowly bend your knees, attempting to make a 90-degree angle with your legs. 4. Make sure that your knees are tracking over your toes the entire time. If they are not, turn your toes in a bit. 5. As you return to your standing position, feel as though your inner thighs are lifting in and up. Inner Thigh Glide Note: You need socks on a wood or tile surface, or gliders for this exercise. How to perform inner thigh glides: 1. Stand with your feet wider than shoulder-width apart. 2. Slide your feet together, feel your inner thighs lift in and up 3. Once your feet touch, return them into a wide position and repeat the movement. Ball Squeeze Note: You need a ball for this exercise (ideally a soccer ball or volleyball, but any ball will work). How to perform a ball squeeze: 1. Stand up straight with your toes pointing forward, keep a small bend in your knees. 2. Place the ball in between your upper thighs above your knees. 3. Squeeze the ball with your adductor (inner thigh) muscles as hard as you can. 4. Release and repeat. Calves Calf Raises Note: You may want to hold onto a wall or ledge to keep your balance during this exercise. How to perform calf raises: 1. Stand up straight with your toes pointing forward. 2. Activate your core muscles and straighten your spine, maintaining this sensation throughout the exercise. 3. Slowly rise up onto the balls of your feet. 4. Slowly lower down. 5. Repeat Hamstrings Glute Bridge How to perform glute bridges: 1. Lie on your back with your knees bent, feet flat on the floor. 2. Keep your arms lengthened along your side. 3. Lift your glutes into the air until your chest and hips make a diagonal line. 4. Lower your hips down to the starting position and repeat the movement. Single Leg Glute Bridge 1. Lie on your back with your knees bent, feet flat on the floor. 2. Lift one leg into the sky. 3. Keep your arms lengthened along your side. 4. Lift your glutes into the air until your body makes a diagonal, pointing your lifted leg up into the sky. 5. Lower down. 6. Repeat on the other leg. Donkey Kicks with Ball How to perform donkey kicks with ball: 1. Start on all fours. 2. Bend one leg and place a small ball in the crease of your knee. 3. Flex your lifted foot. 4. Bring your knee towards the starting position. 5. Lift your foot back towards the sky. 6. Repeat this motion slowly, but consistently. Remember, your legs help carry your entire body through the day. Ensuring that you work out all of your leg muscles in a balanced way can help you walk confidently and avoid pain and injury.
The Best Short Cardio Workouts For When You’re Short on Time
A cardio workout is another name for an aerobic workout, which is exercise that is fueled by oxygen, and that uses large muscles continuously in a rhythmic motion. It’s also incredibly healthy for you. You can start reaping the major health benefits of this sweat sesh immediately by adding short cardio workouts to your exercise regimen. Benefits of Short Cardio Workouts Aerobic exercise has been shown to have many health benefits. It’s great for your ticker and lung function with the power to lower blood pressure and your resting heart rate. If that’s not enough, it also has some amazing anti-inflammatory abilities. According to the CDC, heart disease is the leading cause of death in the U.S. and one of the primary risk factors for it is inactivity. So, what are you waiting for? Get out there and get your cardio on! What Are Some Cardio Exercises? Moderate-intensity cardio exercise can include: Quick walking Swimming Dancing Gentle cycling Vigorous-intensity cardio exercise can include: Running More rigorous cycling Sports There are also high-intensity anaerobic exercises that can provide you with similar cardiovascular benefits, such as HIIT (high intensity interval training), sprints, SIT (sprint interval training, more on this later!) and Tabata. RELATED: 3 Short HIIT Workouts To Improve Your Fitness and Save You Time How Much Cardio Should I Do Each Week? The American Heart Association recommends that adults get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This breaks down to about 30 minutes of moderate intensity workouts five days a week, or 15 minutes of vigorous intensity exercise five days a week. You might not have time to get in a 30-minute aerobic workout every day, but the good news is that you can get essentially the same cardiovascular benefits from a shorter workout that is more intense. Research shows that shorter, higher-intensity workouts can elicit many of the same benefits as longer-form moderate-intensity exercise. Elevating Your Heart Rate During Short Cardio Workouts The key to adding intensity to your short cardio workouts is to make sure that you are properly cranking up that heart rate. The recommended heart rate for a moderate-intensity workout is about 64% to 76% of your maximum heart rate. The recommended heart rate for vigorous-intensity workouts is 77% to 93% of your maximum heart rate, and the recommended heart rate for high-intensity intervals is 85% to 95% of your maximum heart rate during the interval periods. Here is how you can calculate your estimated target heart rate for your workout: For moderate-intensity cardio: 220 minus [your age] multiplied by .64 to .76 (64% to 76% of your max heart rate). For vigorous-intensity cardio: 220 minus [your age] multiplied by .77 to .93 (77% to 93% of your max heart rate). For high-intensity intervals: 220 minus [your age] multiplied by .85 to .95 (85% to 95% of your max heart rate). You can measure your heart rate with a smart watch or chest strap, or manually by placing two fingers on a pulse point on your neck or wrist. Start a timer on your phone or watch, measure how many beats you feel in 6 seconds and then multiply that number by 10. This number will give you your heart beats per minute. Pro tips: Make sure to check with your doctor before starting a cardio workout program, especially if you have a diagnosed heart condition or are at high risk for heart disease. And don’t forget to warm up! Engage in light movement such as jogging in place or walking lunges for at least five minutes before starting your workout. This helps prepare your body for movement and prevent injury. 9 Short Cardio Workouts that Work Here are nine short cardio workouts that will get your heart pumping! 1. Shorter Cardio Workouts Three 10-minute sessions of moderate-intensity cardio The U.S. exercise guidelines recommend that you engage in moderate-intensity exercise for about 30 minutes a day. If you don’t have time to exercise for 30 minutes continuously, you can always break your cardio workout into three 10-minute sessions. This could look like a 10-minute walk or jog before work, again at lunch and another at the end of the day. 15-minute vigorous-intensity cardio You can engage in your favorite cardio workout such as running, cycling or swimming for 15 minutes, five days a week as long as you keep your heart rate between 77% to 93% of your maximum heart rate. 2. Sprints One way to increase the intensity of your cardio workout (and therefore decrease the time needed to see the benefits), is to add speed work to them your workouts. Sprints are a form of interval training that can elicit the same heart-healthy benefits as longer-form cardio workouts. There are a couple of common methods for adding sprints to your workout. Note: If at any time you feel chest pain, uncharacteristic breathing difficulties or feel dizzy or faint, stop the workout and call your doctor. Fartlek Fartlek is a Swedish running term that translates to something along the lines of “speed play.” Fartleks involve intervals of moderate- and high-intensity movement and have been shown to improve V02 max, a measure of cardiovascular fitness. Fartleks are usually performed in running or cycling. 19-minute Fartlek workout: 5-minute warmup walk / light jog 3-minute jog/cycle at moderate intensity (64% – 77% of your maximum heart rate). 1-minute run/cycle at a high intensity (85% – 95% of your maximum heart rate). 3-minute jog/cycle at moderate intensity. 1-minute run/cycle at a high intensity. 3-minute jog/cycle at a moderate intensity. 1-minute run/cycle at a high intensity. 2-minute cool down jog SIT You have probably heard of HIIT, but have you heard of SIT? SIT stands for sprint interval training and involves very short bursts of movement followed by slightly longer periods of rest. There is evidence that these sprint workouts deliver many of the same cardiovascular benefits as longer, moderate-intensity workouts. 22-minute sprint workout 5-minute warmup 30-second sprint, at max exertion 2-minute rest
3 Short HIIT Workouts That Can Improve Your Fitness and Save You Time
HIIT might be the workout that your exercise routine is missing. You can do a short HIIT workout almost anywhere and they rarely require that you have equipment on hand. If the weather is nice, you can even take your HIIT workout outside to get the added benefits of exercising outdoors. HIIT, shorthand for High Intensity Interval Training, is as effective for building fitness as longer format, moderate intensity exercise (such as jogging). HIIT workouts can deliver heart-healthy benefits in as little as four minutes, making it an ideal exercise format for people who feel they have a difficult time fitting a workout into their busy schedules. Read on to find out about heart rate and HIIT, its benefits, risks and how to perform a series of 4-, 10- and 36-minute HIIT workouts. How to Calculate Heart Rate During HIIT One of the most important components of an effective short HIIT workout is monitoring how hard you are working. One way to measure the intensity of your workout is to keep an eye on your heart rate. An effective HIIT workout consists of intervals in which your heart rate is elevated to 85% to 95% of your maximum heart rate. Here is how you can calculate your ideal heart rate for HIIT: Take 220 minus [your age] multiplied by .85 to calculate the approximate beats per minute (BPM) range of 85% of your max heart rate. Take 220 minus [your age] multiplied by .90 to calculate the approximate BPM range of 90% of your max heart rate. How to Measure Your Heart Rate You can measure your heart rate manually by placing two fingers on a pulse point on your neck or wrist. Start a timer on your phone or watch, measure how many beats you feel in 6 seconds and then multiply that number by 10. This number will give you your heart BPM. Because they are quick and intense, it might be challenging to monitor your heart rate manually in the midst of a short HIIT workout. You can also use a heart rate monitor on a watch or chest strap (chest straps tend to be more accurate) to keep track of your heart rate. In a pinch, you can use the “talk test.” If you are able to talk comfortably during your workout, you are probably not working to 90% of your maximum heart rate. Is HIIT Better Than Cardio? Many exercise guidelines recommend moderate intensity exercise, which is often broken down into 30-minute bouts of movement, five days per week. Researchers say that HIIT can be considered a way to achieve the same results in less time. HIIT is particularly good for increasing your maximal oxygen uptake, or V02 Max, which is not only an indicator of improved athletic performance, but also supports longevity. Like moderate aerobic exercise, HIIT improves fitness on a few levels. Research suggests that both formats appear to offer similar benefits when it comes to cardiovascular health, weight loss and insulin sensitivity. Longer form, moderate intensity exercise might be better for your blood sugar. A healthy fitness program can include both formats of exercise. Risks of HIIT High intensity training comes with risks. Before starting a HIIT program, be sure to check in with your doctor to make sure high intensity intervals are right for you. If you feel chest pain, abnormal shortness of breath, or dizziness, you should quit your HIIT workout and call your doctor (or 911 in the case of chest pain). Because HIIT is a high-intensity workout, there is a risk of overdoing it. Overtraining can be detrimental to your health and can negatively impact metabolism and cardiovascular health. There is also injury risk associated with HIIT workouts, especially if the movements are performed with poor form. Research shows that you want to limit your HIIT workouts to 30-40 minutes per week. Warm Up for HIIT No matter what kind of workout you are doing, especially if you are going to be pushing your limits with intensity, it is important to warm up. Warm up exercises increase blood and oxygen flow, preparing your body for more intense movement and helping to prevent injury. An ample warmup includes 5-10 minutes of low intensity movements such as running in place, windmills, and lunge walks. 4-Minute Tabata Workout Created by Japanese researcher Dr. Izumi Tabata and speed skating coach Irisawa Koichi, the Tabata protocol is a popular format for short HIIT workouts. A review of 30 studies of Tabata workouts found them to be effective at increasing aerobic capacity, which leads to many health benefits such as longevity, reduced risk of disease and improved quality of life and mood. The Tabata protocol is a simple format, which consists of the following: 20 seconds of exercise performed at your highest effort 10 seconds of rest 20 seconds of exercise performed at your highest effort 10 seconds of rest Repeat this sequence four times. Just like with other short HIIT workouts, Tabata exercises need to be performed at a high intensity for this protocol to be effective. You can achieve this by pushing as fast and hard as you can during the exercise periods without losing form. Here is a 4-minute Tabata workout for you to add to your home workout routine: 20-Second Burpees with Push-Ups How to perform burpees with push-ups: 1. Stand with your feet set apart, a bit wider than shoulder width. Point your feet straight forward, or slightly turned out. 2. Jump as high as you can, extending your arms to the ceiling and your toes to the ground (you can also do this with an exaggerated standing motion if jumping is painful). 3. Drop your hands to the floor, and jump back into a plank position. 4. Engage your core and keep it tight. 5. Create a straight line from your head to upper back to glutes. 6. Lower into a push-up. 7. Return to plank position. 8. Jump your feet back into a squat position and
15-Minute Full-Body Outdoor Workouts for Beginners
As the weather begins to perk up, it might be time to move your workout sessions outside. If you’ve never taken your workouts into the great outdoors, you’ll be pleasantly surprised at how outdoor workouts can help break up the monotony of your cold weather fitness plan, especially if you’re a workout newbie. Read on to find out about all the benefits and joys of outdoor workouts for beginners. Spending time in nature brings about many benefits, such as diminishing stress and anxiety, improving gut health and generally boosting mood and well-being. Combine these health gains with the extensive perks of exercise—which include improved longevity and cognition and a decreased risk for disease—and you may never want to step foot inside a gym again. If you’re sold on the benefits, but not quite sure where to start with your outdoor workout, keep reading. There are very simple, yet fun, exercises that you can do outside without any equipment and at any fitness level. Grab a towel, some sunscreen and a pair of headphones and head to your backyard, beach or local park for a beginner’s workout that will work all of your major muscle groups and leave you feeling strong and happy. RELATED: 5 Important Reasons to Exercise That Have Nothing to Do With Weight Loss 15-Minute Full-Body Outdoor Workouts For Beginners This is a short, full-body workout that integrates both cardiovascular and strength training without equipment, which means you can do it almost anywhere. You can perform these exercises on their own or in a series. As always, it is important to check with your physician before starting any exercise program. If you feel sharp pain or lightheadedness while exercising, stop and check in with your MD or DO. If anything feels too difficult, you can simplify the workout by cutting back on reps (number of times you perform each exercise) or making modifications as outlined below. Lastly, before you get started, make sure to hydrate, especially during the warmer months, and fuel your body with wholesome foods both before and after your workout. RELATED: Morning vs. Evening Workouts This workout includes approximately 5 minutes for warmup and approximately 10 minutes to cycle through the exercises for a 15-minute workout. You can repeat the sequence up to 4 times. Why Warm Up? Warming up increases blood flow to your muscles, which helps prepare your body for exercise and prevents injuries. You should warm up for 5-10 minutes. This can include movements such as jogging or marching in place, walking lunges, standing windmills and yoga. Consider starting your warmup with five fast-paced sun salutations, which increase blood flow to the whole body, connect you to your breath and give you the opportunity to express gratitude for your natural surroundings—what a blessing to be outside moving your body! The Best Outdoor Ab Exercises Often overlooked because it’s viewed as either challenging or boring, core work is the foundation of all movement, including motions that you do on a daily basis such as walking, lifting and sitting. Taking time to focus on strengthening your inner and outer core can help you feel stronger in your day-to-day life, become less susceptible to injury and improve your posture. Let’s get moving! Dead Bug Perhaps appropriately named for an exercise you perform while lying in the grass, dead bug works a variety of abdominal muscles. This includes the lesser-worked inner core muscles, such as the transverse abdominis and pelvic floor muscles. These muscles help stabilize your spine and are key for pain and injury prevention. How to perform dead bug: 1. Start lying on the ground with your legs in the air, knees bent at a 90-degree angle with your shins parallel to the ground. 2. Extend your arms up towards the sky. Keeping your lower back pressed gently into the ground, extend your right leg forward so that it is hovering over the ground. At the same time, extend your left arm straight behind you so that it is hovering above the ground as well. 3. Come back to center and repeat the exercise with the opposite leg and arm. For the outdoor workout for beginners: Perform 10 dead bugs, five on each side. Plank The plank is an exceptional exercise. Not only does it work your inner and outer core muscles through isometric contraction (contracting your muscles without moving), it also works muscles in your arms, back and legs. Plus, you only need to perform a plank for under a minute, and you can do it anywhere, including during your outdoor workout. How to perform a plank: 1. Lower yourself down to the ground in a prone position. Make sure your feet are together and your elbows are under your shoulders. 2. Engage the glutes, and rise onto your toes. 3. Lift your hips up. You want your body to be parallel to the ground. Make sure your tush is not too high (you won’t be activating the core properly), nor too low (this puts too much strain on your lower back). 4. As you hold the position, feel that you are wrapping your transverse abdominis (inner core muscles) in a corset around your core. Think about actively driving your elbows toward your toes and keeping your body in a straight line. Beginner tip: If you are recently postpartum or have a back injury or pain, it might not be the right time for a plank. Rather, stick to inner core exercises until your strength returns. For the outdoor workout for beginners: Start by holding your plank for 30 seconds and work your way up to 60 seconds. RELATED: How to Do a Perfect Plank Outdoor Leg Exercises Without Equipment Squats Squats are the queen of do-it-anywhere leg exercises. They are one of the best, and simplest, workouts for your glutes and quadriceps. Working the glutes to strengthen them is important for many people who do not work out often since weakness in this area can cause lower back pain. How to
The Evolution of Fitness: 10 Killer Trends We’re Trying in 2022
It’s hard to talk about anything these days without mentioning the impact COVID-19 has had on all aspects of our lives, including the way we approach fitness. With traditional gyms faced with challenging restrictions, many facilities have had to pivot to meet safety guidelines while continuing to deliver the workout experience members expect. It hasn’t been easy for any of us, but in the name of health, wellness, and getting our fitness on, we (lovers of a nutritious and healthy lifestyle) continue to find hacks for incorporating exercise into our “new normal.” Here are some of the hottest new and evolving trends in the fitness world, including: The equipment and tech that helps us get it done, the gear we wear to sweat it out, and the places we choose to roll out our mats, and more. Check out what we believe fitness will look like in 2022 and beyond. Top 10 Fitness Trends for 2022 If anything is certain for 2022, it’s that we’re intent on figuring out how to fit exercise into our ever-changing lifestyles. Sure, we’re busier than ever, but that doesn’t mean we’re willing to sacrifice our health; it only means we’re getting more creative, and more mindful about how we’re moving our bodies. All-in-one approach to fitness Now, more than ever, the fitness industry is approaching exercise in a holistic way—one that results in more than just a fit body. Today, we want to be fit physically, but also mentally. As a result, gyms and other fitness brands have evolved their offerings to include more than just fitness equipment, tech and a space (or app) to help members sweat it out. They’re also integrating nutrition, mindfulness, and accountability into their services, and gym-goers (or app users) are eating it up. Gyms and fitness brands are offering wellness communities and coaching for added inspiration to help members with every aspect of their health and wellness goals. Whether we’re at home or in a gym, we’re working out together and connecting to like-minded individuals who prioritize their health and fitness, and we expect more of the same in 2022. Shorter workouts without sacrificing results While nothing quite trumps the feeling you get after going for a long run, the benefits of shorter, more intense workouts, such as HIIT (high-intensity interval training) are many. Aside from the time savings, you can also burn 25%-30% more calories doing this type of exercise, compared to more moderate-intensity workouts . The ability to get more out of your workouts in less time makes it easier to fit some fitness into even the busiest of schedules, or while traveling. Many HIIT workouts can even be done without any fitness equipment whatsoever, using only bodyweight resistance, which makes them even more accessible. In a world where our schedules are jam-packed and time is of the essence, shorter workouts that can be done from anywhere are here for the foreseeable future. Nature is the best gym What’s better than an intense sweat session? One that can be done with nature as your stunning backdrop! Getting outside for a walk, jog, hike, or bike ride, alone or with a friend–human or canine–combines the best of two worlds. We’re burning calories while breathing in fresh air. And, if you bring your pooch along, then he or she is getting their exercise on, too. More strength training While cardio certainly has its place in our fitness routines, strength training is often misunderstood and underestimated as far as its benefits are concerned. There are so many reasons why strength training and weight lifting are good for your health, and not just if you’re trying to bulk up or win a bodybuilding competition. In fact, if you’re looking to lose weight and keep it off for good, strength training is where it’s at. Adding strength training to your fitness routine helps keep your metabolism functioning at optimal levels, and it can be done with or without weights, making it another popular fitness trend. No boys allowed! No offense, guys, but sometimes women want to work out with only other women. This isn’t a new concept, by any means, but women-only gyms appear to be on the rise again. Perhaps it’s because our bodies are so different from men’s, or that many women feel more comfortable working out with other women. As a result, females are uniting (again!) to lift, sweat and improve their health in the comfort of a girl-gang environment. Stretch it out This one’s sort of surprising, given our focus on shorter workouts, but in the name of efficiency, it makes complete sense. Stretching after a workout helps your body’s muscles to recover, so you can come back again tomorrow and do it all again with minimal soreness. We’re finding that more and more people are prioritizing stretching these days. Even when time is tight, we’re finding ways to fit this crucial aspect of fitness into our routines. Mixing it up (Virtual & Hybrid Workouts) With advances in technology and the ability to work out pretty much anywhere at any time, we’re seeing more and more people opting for virtual and hybrid approaches to fitness. Sometimes you just want to be around other people; we feed off of each other’s energy and get inspiration from seeing others work hard. Other times, we either can’t physically go to the gym, or we just would rather work out alone. And, with all the latest wearable tech and at-home equipment available, it has become a lot easier to choose on any given day, when, where, and how we work out. While Peloton and Mirror exploded during the height of the pandemic, there’s still a place for these smart home gyms, but we’re seeing a return to physical gyms as well. RELATED: The Best Fitness Trackers for Women In fact, 75% of virtual fitness users also go to in-person classes, according to Runrepeat.com. Gyms offering a mix of in-person and virtual workouts are seeing great results, and this trend should
