Even if you workout frequently, spending the rest of your time sitting can have negative consequences for your health. Researches call this the trend of “exercising couch potatoes,” but desk jobs are a major cause of days spent sitting. Any amount of exercise that you can squeeze into your day is beneficial, so here to help are five exercises that you can do at your desk, no additional equipment needed.
1. Leg Lifts
Sit up strait in your seat, so that your back isn’t supported by the chair. Plant both feet firmly on the ground. Lift one foot up strait in front of you, and hold for eight seconds, then let the leg swing down for a moment without touching the floor and hold it back up for another eight counts. Do three or four reps and switch legs.
2. Arm Lifts
Lift your arms straight above your head, so that your hands are slightly wider than the shoulders. Pump your elbows down to the body and back up quickly for 30 seconds. Repeat two or three times.
You know the saying “women don’t sweat, they glow”? Turns out it’s more than just a cute phrase. It’s kind of true.
A recent study published in the journal Experimental Physiology found that men are more effective sweaters during exercise. How is one more effective, you ask? Well, when it comes to exercising, women have to work harder and more intensely than men to start sweating. (more…)
With so many different workout DVDs out there for you to purchase, it’s hard to know which ones deliver and which ones fall flat. I know you’re not supposed to judge a book or DVD by its cover, but in the world of workout videos, you can tell a lot from its packaging.
Read on for some tips on how to find a solid workout DVD that’s worth your money!
1. Look at the details. Have you ever taken the time to really read the back of a workout DVD? You can tell a lot about a DVD just from reading its packaging. For example, at the very bottom in small print it should say how long the DVD is. If it’s less than an hour, you know you’re probably not getting much for your money. Also, does the DVD say if the workout is for beginner or advanced exercisers? If it doesn’t say, just know that you may be taking a gamble on its intensity. Lastly, a good DVD will specify what equipment, if any, is needed. If you see dumbbells or other equipment being used in the photos on the packaging yet the back cover doesn’t specify what equipment it requires, beware! As I’ve learned, there’s nothing worse than popping in a DVD to realize you don’t have the equipment they’re calling for. Learn from my mistakes. (more…)
Supermodel Adriana Lima starts preparing for the annual Victoria’s Secret fashion show six weeks in advance. She works out for two hours a day, six days a week. Lima says she prefers boxing, jumping rope and isometric exercises that don’t require equipment. “I don’t lift weights, I don’t like machines. Everything I do is with my body weight,” she said. Lima keeps a positive attitude about working out. “Every day’s a challenge, every day you’re stepping out and learning something new. So it’s wonderful, I like it a lot. It’s very intense, but I like it.” She feels that working out helps her body cleanse itself of toxins.
Lima also shifts her diet, cutting back on carbs and upping the protein for three weeks before the runway show. “I’m doing a combination of different protein shakes — it’s called Metagenics,” said the model. “Also, I only can eat green vegetables, everything grilled or steamed, or four ounces of any type of protein. And usually that’s what I have for lunch and dinner, and every three hours in between I have a protein shake or cereal bar.”
CrossFit is a brand or style of strength and endurance training that combines almost every aspect of sports training available. From gymnastics and weight training to sprinting and pushing the body to max, this style of training improves your endurance, stamina, over-all strength, speed, power, agility, flexibility, balance, coordination, and mental toughness. Phew.
I recently took a CrossFit class and was sore for a week. I normally do traditional cardiovascular training (jog 30 to 60 minutes) and standard weight training (45 of strength training) and consider myself a workout veteran, but CrossFit challenged me to almost failure (which is good because the gym is the only place where failure is encouraged). The class I took consisted of a jump rope warm up, jumping from balance beam to balance beam, squats, shoulder presses, and pull-ups. It was an amazing workout! Every workout is different, though, and you are encouraged to compete against yourself to finish the workout as fast as you can. (more…)
Who doesn’t love a great deal? Whether it’s a pair of summer sandals you found during a January sale or an amazing price on automobile insurance, these days it seems increasingly more important to spend that extra bit of time doing your homework and bartering your way to a great deal.
When it comes to memberships to gyms and fitness clubs, you can up your chances of walking away with an awesome deal by keeping a few things in mind.
Follow these guidelines to score a win for your health and your wallet.
Check with your employer. Many companies have deals with gyms that give you a gym membership at a significantly discounted rate. If your boss considers exercise walking to and from the microwave, inquire with your company’s human resources department to get the most accurate information. (more…)
Home exercise equipment is a convenient way to workout: no gym memberships to pay for, no commute to and from the gym, no worrying about what you’re wearing and how look and you can fit in a little exercise whenever you have a few spare minutes.
The downside, however, is home fitness machines are bulky and unattractive, so much so, that treadmills are now designed to fold up to save space and be less conspicuous, and a major selling point of home gym infomercials is that you can slide the machine under your bed or fit it in a closet. Fitness equipment is ugly, plain and simple, and sticks out like a sore thumb in an otherwise well-decorated, comfortable home.
But shouldn’t we be proud of our fitness equipment? If the point if it is to seamlessly fit fitness into our everyday lives, aren’t we selling ourselves short with equipment we are embarrassed to show off? (more…)
The gym is arguably the best place to get a workout. Many are open 24 hours, are stocked with the latest and greatest equipment and the vibe can push you to work out harder and longer than you would at home… if you avoid these common gym mistakes.
Sticking exclusively to cardio. Women especially tend to stick exclusively to cardio, and miss the opportunity for a well-rounded workout. Cardio is important, but so is strength training, and avoiding the weight room and machines will rob you of its benefits. Muscle boosts metabolism, builds sleek muscles and increases bone density, so don’t skip it. (more…)
Running and biking are both great ways to work out and burn some calories, but which is best for you? Total calorie burn, joint health, and your willingness to invest in equipment are all factors to consider.
Benefits of Biking
Biking is a low-impact sport that won’t stress your knees, hips and ankles as much as running. It improves your endurance and balance, as you may remember from your first wobbly attempts to learn as a kid. A thirty minute bike ride at a pace of 10 mph will burn about 177 calories. Cycling works the lower body, plus the chest, back, triceps, and core. If you have any joint or back problems, cycling is probably the best bet for you. (more…)