source Nike Training Club Getting in shape can change your life – it makes you feel better in the short term, improves your long-term physical and mental health, helps fight chronic disease, and more. Strength training is particularly important, as it’s the best way to delay and even reverse the loss of bone density and muscle mass that come with getting older. (Cardio is great too, for other reasons.) If you’re looking for a fitness app to help you get stronger, Nike Training Club is one of your best options, and it’s free. For a study published in the Journal of Medical Internet Research in 2017, a team of researchers analyzed how well 28 different fitness apps matched the exercise guidelines of the American College of Sports Medicine (ACSM). The app that the researchers found met the guidelines best overall was the Johnson & Johnson Official 7-Minute Workout app. But Nike’s app, which came in second on the list, was … [Read more...] about Sports scientists say this free fitness app is one of the best to help you get stronger — here’s what it’s like
Best total body workout for weight loss
source Shutterstock There are a lot of good reasons to fit in a workout today. Whether you want to lose weight, combat anxiety and depression, improve memory, build endurance, or strengthen bones and muscles, exercise can help. But depending on your goals, some types of exercise work better than others. If you want to improve bone health, you’ll want to do some sort of resistance training like weightlifting. For rapid improvements in speed or strength, a high-intensity interval program might be best. To improve brain health, aerobic exercise might be most helpful. Some benefits are visible within a few minutes, while others can take months or years. For sustained improvement, consistency is key. People see the most benefits if they work out on a regular basis, multiple times a week, throughout their lives. But any form of activity can be good for you and count as exercise. Skip the elevator to take the stairs, walk a mile to the store instead of … [Read more...] about How much you have to exercise and what kind of workout to do to get different types of benefits
caption Alice Liveing. source Be:FIT London There’s plenty of research to support the idea that high-intensity interval training (HIIT) is just as, if not more, beneficial than a longer, more traditional workout. However, personal trainer and Instagram star Alice Liveing says most HIIT workouts are actually moderate intensity. Real HIIT involves working to 90% capacity, and can’t be maintained for a long period of time, she says. There’s a growing body of research supporting the idea that HIIT – or high-intensity interval training – is just as (if not more) beneficial than a longer, more moderate-intensity workout. HIIT involves short bursts of exercise with very brief (30-to-45-second) intervals in between. It should see you working at maximum capacity and out of breath by the end of it – even though the workouts can be as short as seven minutes. Most recently, in … [Read more...] about Most popular HIIT classes aren’t actually high intensity, according to a personal trainer — here’s what a HIIT workout really is
By Gabriella Boston The Washington Post Mon., May 28, 2018 We’re here again: A few weeks from swimsuit season. And you might be looking in the mirror at any number of eyesores — beer belly, thigh rub, bra bulge, love handles, saddlebags — and asking: Can I get rid of that through exercise and diet? In other words, spot reduction. “No, it doesn’t work that way,” says Todd Miller, professor of nutrition and exercise sciences at George Washington University. “Fat in your body is like gas in your gas tank. Thinking you can reduce fat from your stomach alone is like saying you want to use gas only from the right side of your gas tank.” Fat, just like gas in your car, is stored energy. It gets recruited equally from all over your body and sent to the muscles to be burned, Miller says. Read more: Article Continued Below Counting calories is not the key to weight loss, new study finds Weight loss doesn’t mean … [Read more...] about Spot reduction no substitute for total body movements and a ‘boring diet’
source Shutterstock If you’re searching for an all-natural way to lift your mood, preserve muscle tone, and protect your brain against the decline that comes with aging, look no further than the closest mirror. One of the most powerful means of reaping these benefits is exercise – and in many cases, you already have everything you need to get it: a body. As we age, two forms of exercise are the most important to focus on: aerobic exercise, or cardio, which gets your heart pumping and sweat flowing, and strength training, which helps keep aging muscles from dwindling over time. And most of the time, they don’t require any fancy equipment or expensive classes. Read on to find out how to incorporate both forms of fitness into your life. Activities like walking, yoga, and tai chi have recently been tied to brain benefits like faster processing speed and better attention span. source Shutterstock If you’ve recently considered beefing up your … [Read more...] about 2 forms of exercise are the best way to stave off the effects of aging. Here’s how to incorporate them into your life.