women

If you’re a runner prepping for a race, make strength training part of your plan. Athletes who did strength exercises shaved 50 seconds off their 5K times in a recent New Zealand study. Resistance training improves how efficiently the body uses oxygen; it also makes muscles more rigid, so their fibers release an increased amount of energy with each contraction (like a rubber band that’s stretched and then released). To finish faster, add strengtheners like deadlifts and singleleg squats—holding a dumbbell in each hand—to your regular training routine.

Hiit or miss

 

The exercise style involves working at your peak effort, recovering, and repeating

The exercise style involves working at your peak effort, recovering, and repeating

High-intensity interval training (HIIT) is this year’s top fitness trend, according to the American College of Sports Medicine. The exercise style involves working at your peak effort, recovering, and repeating—and it torches more calories in less time than a steady-state session. “While HIIT brings to mind CrossFit or boot camp, it can be applied to nearly any activity,” says Eric Salvador, head instructor at the Fhitting Room, an NYC studio with interval-based classes. Here’s how: Warm up for 5 minutes, then repeat each interval (below) 8 to 10 times; cool down for 5 minutes.

·         Running: Sprint for 1 minute, then jog at an easy pace for 1 minute.

·         Elliptical: Increase resistance to between 12 and 15, then sprint for 1 minute; move at an easy pace for 1 minute.

·         Swimming: Sprint for 50 meters; rest for 30 to 60 seconds.

·         Strength training: Do a body-weight move, like a box jump, squat, or burpee, for 1 minute; rest for 30 seconds.

·         Rowing: Increase resistance to between 6 and 8, then sprint for 250 meters or 1 minute; decrease resistance and row at an easy pace for 1 minute

Drop the pounds without exercising

N.E.A.T exercises are simple daily activities, such as walking up the stairs, sweeping and mopping the floor, throwing out the garbage and even fidgeting

N.E.A.T exercises are simple daily activities, such as walking up the stairs, sweeping and mopping the floor, throwing out the garbage and even fidgeting

Busy schedule at the office to a point where you don’t have extra time to head to the gym? Fret not, because weight loss and maintenance can be achieved through nonexercise activity thermogenesis (N.E.A.T.)! N.E.A.T exercises are simple daily activities, such as walking up the stairs, sweeping and mopping the floor, throwing out the garbage and even fidgeting! As a whole, increasing your N.E.A.T. exercises will improve your metabolic rate and weight loss results overtime. If you spend the majority of your time at work, start increasing your N.E.A.T. by walking up the stairs instead of taking the elevator, or give your eyes and body a break from the computer screen by heading outdoors for a short 2-minute walk. After all, walking is an effective way to burn calories!

Main squeeze

To reap their benefits, you need to wear the form-fitting duds for several hours.

To reap their benefits, you need to wear the form-fitting duds for several hours.

Compression garments speed up muscle repair, which can reduce soreness after a tough workout session, according to English researchers. To reap their benefits, you need to wear the form-fitting duds for several hours. So after a post-run shower, wear pants like the SKINS coldblack® A400 tights for the rest of the day or overnight. The tights’ Coldblack® heat management system ensures a cooler fit, so your legs will definitely thank you tomorrow

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