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Work With What You’ve Got

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Working out without using equipment is important. Here’s why

If you have access to a gym, there’s nothing wrong with using exercise machines. But it’s also a good idea to sometimes forgo equipment and use the weight of your own body to work out. Here’s why: While machines tend to isolate specific muscle groups, “a lot of body-weight exercises force you to control your movements and stabilize yourself, and to do that you need to recruit and train a lot of different muscles,” says Chris Gagliardi, a certified personal training and weight management specialist with the American Council on Exercise.

It’s a good workout for your brain, too, since body-weight moves often require more concentration than machine-based exercises. Not to mention stepping off the machines also gives your body a chance to make different shapes and move the muscles that machines might miss. With this in mind, here are the three best exercises that require nothing more than your own body weight. READ MORE

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The Awesome Benefits of Strength Training

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Why everyone should do strength training at least once a week

While strength training exercises such as squats, pull-ups, and weight lifting can be absolutely grueling, there are a few amazing benefits that will make them worth your while…other than chiseled muscles.

First of all, strength training raises excess post oxygen consumption (EPOC). What this means is that it can raise your metabolism for up to 24 hours after your workout concludes. This change allows the body to burn fat more efficiently throughout the day while securing sustained energy. Additionally, lean muscle improves posture, sculpts the physique, and protects our bones.

Another big advantage that comes with strength training is that it can help you beat sugar cravings. Basically, strength training boosts the number of proteins that take glucose out of the blood and transport it into the skeletal muscle. This gives the muscles more energy and lowers overall blood-glucose levels. The body’s insulin response will be lowered, which limits rapid blood sugar spikes. Not only is this important for beating cravings, but it also keeps our bodies from holding on to unnecessary fat.

The last great benefit of strength training is that it reduces the negative effects that come with sitting so much. When we sit for long periods of time, we lose activation in our core and glutes. This leads to added pressure in places like the lower back. In order to avoid this issue, it is incredibly beneficial (and imperative) to strengthen these muscle groups—that way these muscles can support the body at all times, even in passive situations. If you’ve been avoiding strength training, hopefully, these added benefits will motivate you to start incorporating them into your workouts. READ MORE

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“Very Low Level” exercise can be beneficial study says

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leisurely exercise can help you live longer Study: Even leisurely exercise can help you live longer

While it’s commonly known that daily physical exercise is essential for a longer, healthier life, a new study suggests that even incredibly short amounts of very easy exercise can do wonders for your health. More specifically, the research has found that engaging in leisurely activities like gardening, walking or dancing for between 10 minutes and an hour per week was associated with an 18 percent lower risk of death compared to people who did nothing. And the more time people spent doing these relaxed exercises, the better they fared. People who went above and beyond and did at least 150 minutes per week had a 34 percent lower risk of death over the course of the study. So, for your own sake, skip the elevator the next time you see one and take the stairs.    READ MORE

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Short high intensity workouts are the key to quick weight loss

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HIIT workouts are best for weight loss To speed up weight loss, try these high-intensity workouts

Exercising doesn’t have to be a long, painful ordeal. In fact, if you want to lose weight quickly, research says the best you can do is take part in short high-intensity workouts. That’s because intense exercise depletes the oxygen available to the muscles, forcing them to burn fat for energy instead. On top of that, intense exercise makes the body burn calories for hours after the workout ends in order to make up for the resulting oxygen debt. If you’re not sure which exercises fall under the category of high-intensity, no worries: have a look here to see the common ways people get their dosage of high-intensity workouts. READ MORE

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Exercise Can Prevent Depression, New Research Says

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regular exercise can help prevent depression Regular exercise can lead to a lower risk of developing depression

When you’re suffering from depression, engaging in physical activity might be the last thing on your mind. But according to a new study, exercising can be just the thing that prevents people from becoming depressed. Although researchers are still stamping out the details, the bottom line is clear: more physical activity leads to a healthier body and mind.    READ MORE

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