How Exercising in Bed Actually Made Me Want to Work Out More

Do you feel tired and you don’t want to walk out of bed? As a person who hate mornings, exercising seems like an impossible thing to do. However based from this blogger’s experience, it might seem possible.

(C) LifeProviDR
(C) LifeProviDR

I’m never more ambitious than I am the night before I plan to work out. I dust off my sneakers; Google “how to put a sports bra on”; set my alarm for 6 a.m.; and fall asleep to visions of myself doing deadlifts, joyfully running outside, and casually popping into a CrossFit box to teach a class. NBD.

But I’m never less ambitious than when my alarm goes off the next morning. I go from thinking, If I wake up every day at 4 a.m. and train really hard, I could totally pull off a triathlon, to Has it always been this hard to lean down and put socks on my feet?

And suddenly all my bold plans go out the window, and I instead lie in bed convincing myself that tomorrow’s actually a much better day to workout. Yes, tomorrow. Because it’ll be one degree cooler, or Mercury won’t be in retrograde, or that it’s much better for my aura to lie still for an hour and scroll through my frenemies’ Insta-stories because I’ve had a long week.

Read more: https://greatist.com/fitness/home-workouts-in-bed

 

How to Relieve Tension in Your Neck, Hips, Back and More

If you are one of the millions of people who work a 9-to-5 desk job, you probably already know some of the ways that your body is affected by stress in tension. Use these effective  exercise techniques that strengthen the neck, hips and back to avoid stress and tension.

Do you ever wake up with a stiff neck? Or maybe your back is tight from sitting all day? Or are your hips tense after your indoor-cycling class? You need a way to loosen up those tight spots pronto. Properly stretching the involved muscles or using a foam roller a few minutes a day are both great ways to loosen up all of those tight spots.

A Stretch for What Ails You

(C) Everyday Health
(C) Everyday Health

Before stretching, it’s a good idea to warm up your muscles. Stretching a cold muscle is not only ineffective, but it could also cause injury. Warming up is pretty simple and doesn’t require any fancy equipment. If you’re fitting a quick stretch break into your workday you can jog in place, take a quick walk around the office or do some dynamic stretches.

The key to a good stretch is how long it’s held. To get the most out of a stretch, it should be held for at least 30 seconds and be repeated at least two or three times. Holding a stretch for less than 20 seconds doesn’t let your muscle fully lengthen or provide much relief to your tense spots. But holding a stretch for too long may lead to injury.

Some of the most common areas of our body that end up feeling tight are the neck, shoulders, back and buttocks. Here are four stretches — one for each of those trouble spots:

Read more: http://www.livestrong.com/article/1012902-relieve-tension-neck-hips-back

 

10 Best Home Exercises To Get Rid Of Flabby Arms

Flabby arms are one of the struggles by some women. It makes someone feel insecure, even if they are not overweight.  For those who wanted to get rid of their flabby arms, you can try this home exercises from this article.

Flabby arms look as bad as a jiggly tummy. They make you look older, unfit, and on top of that sleeveless clothes are just out of the question! In fact, flabby arms can ruin your entire look even if you have a perfect figure. This can affect your confidence and create a negative body image.

All said and done, how do we get rid of flabby arms? And more importantly, what causes them? Read to find out!

What Causes Flabby Arms

Flabby arms are caused due to two primary reasons. One, our skin tends to lose its elasticity as we age and two, due to excess fat accumulation. So, if you are someone who is aiming to look perfect with toned arms, you should get rid of those unsightly flabby arms. And the best way to achieve that is by working on your biceps and triceps. In this article, we have listed 10 best arm exercises that will help you shed the extra arm fat and build lean muscle. So, ladies let’s not waste any more time worrying, let’s work it out!

Exercises For Flabby Arms

1. Triceps Dips

If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.

Read more: http://www.stylecraze.com/articles/4-best-home-exercises-for-those-flabby-arms/

Pilates for beginners: Explore the core

Have you been going to other exercise classes and want to try something different? May you want to try out Pilates.

 

Pilates isn’t just for fitness fanatics. It’s actually an accessible way to build strength in your core muscles for better posture, balance and flexibility. If you’re considering a Pilates class for beginners, here’s what you need to know before you head to the gym.

What exactly is Pilates?

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s.

A Pilates routine generally includes exercises that promote core strength and stability, muscle control and endurance, including exercises that stress proper posture and movement patterns and balanced flexibility and strength.

Can beginners do Pilates?

It’s a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren’t the only ones who can benefit from this approach to strength training.

Another common misperception is that Pilates requires specialized equipment. Maybe you’ve seen a Pilates apparatus — called a Reformer — that looks like a bed frame with a sliding carriage and adjustable springs, or perhaps you’ve seen a type of trapeze table. But, don’t let those machines intimidate you.

The reality is that many Pilates exercises can be done on the floor with just a mat.

What are the benefits of Pilates?

By practicing Pilates regularly, you can achieve a number of health benefits, including:

  • Improved core strength and stability

 

See more: http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673

Tips and tricks that make jogging more effective

This exercise is simple, easy to do, and virtually free. You really do not have to pay a fee in order to jog in a park or even in your own home.

Tips and tricks that make jogging more effective

From all the activities that keep us healthy and in shape, jogging is one of the simplest and most effective. You do not need any special expensive equipment, nor a subscription to the local gym or a personal instructor. All you need to do is change into your sports suit and go to the nearest park for this popular weight exercise that relaxes your mind and helps your body burn fats and calories. Easy as it may be, jogging is not only “running”, having its rules that maximize its efficiency and protect you from suffering injuries. In addition, when done properly it will offer you many heath benefits. Many specialists actually recommend it as a great Ottawa orthotics practice and a way to escape some of the problems you may have because of various foot and knees conditions.

First and foremost, make sure that you are wear the right sports shoes when jogging. Your feet have to be comfortable, so choose a pair that fits your size, does not put pressure on your toes and is designed for running. That way the skin can breathe and you will not feel that your feet hurt.

Next, you have to take things slowly and not get overzealous, because from the desire to lose weigh quickly you might end up jogging in the wrong way and getting only muscle ache. Preparation has to be done before starting jogging, stretching in particular. Begin with simple exercises that help your blood circulation and get the muscles ready for effort. Moreover, adjust your speed: running very quickly from the first minute will only make you tired more quickly, so start with walking, continue with a fast walk, then gradually increase the speed until you reach running. If you are a beginner, alternate jogging with running and as days pass reduce the minutes of walking. Do not try to cover very long distances from the first days because you will over-exhaust your muscles . Opt instead for small tracks at first, then, in time, your body will get used to the effort and be capable of running more miles.

Jogging can do more harm than good if you do not respect the proper body position. Ideally, your posture must be straight, without bending forward. Look ahead and keep your arms relaxed., without putting too much strain on any body part.

Another useful tip is to watch your diet. To be as comfortable as possible, do not go jogging immediately after a meal, because your stomach will feel heavy and the digestion will …

 

Read more: http://sports-zine.com/tips-and-tricks-that-make-jogging-more-effective/

Have You Tried Agility Ladder Training?

Ladder workouts are one of the best ways to ramp up your fitness level, send your metabolic rate soaring, and help improve your cardiovascular conditioning all at once.

 

Agility refers to your ability to change positions quickly, using quick, controlled movements. If you’re an athlete, this skill will clearly give you an advantage over your competitors, and it’s commonly used in the military to improve combat performance and general fitness.

However even non-athletes and civilians can benefit from agility training. For starters, agility training is fun. Say goodbye to tedious treadmill workouts that have you counting down the minutes until you’re done. Agility workouts are fast-paced and constantly changing. They keep actively engaged in both mind and body, providing an exciting workout you’ll actually look forward to.

Further, agility training helps to improve your functional movements, which are those you need to get through the day. It improves the rate at which your muscles contract, which otherwise tends to decline as you age. It also improves your balance, including dynamic balance (or balance while you’re in motion), and enhances your natural reflexes so you’ll react with a renewed swiftness.1

If you’ve ever felt like a bit of a klutz, agility training can also be invaluable as it helps with coordination. As you get older, agility training helps you maintain your independence.

There are many different forms of agility training, but one of my favorites is the agility ladder. It provides a platform for virtually unlimited movements to work your entire body.

What Are the Benefits of Agility Ladder Training?

An agility ladder is an inexpensive piece of exercise equipment that you can roll out on any flat surface. You can also “draw” an agility ladder on your floor using tape. You then practice moving through the rungs in various ways.

If you’re just starting out, you may simply walk through the ladder, but as you become more advanced you can progress through sideways shuffles, skipping rungs and much more.

Such movements help to strengthen your joints, ligaments, and tendons while improving coordination and focus. It also provides a workout for your heart. Will Elson, personal training manager at New York Health and Racquet Club in New York City told Reuters:2

“It boosts cardio with fast foot strikes and knee lifts, while incorporating balance and joint stability… It also has the benefits of working on coordination. And it’s fun in a confined space.”

A study published in the Journal of Strength and Conditioning Research even found that agility training is as effective or more effective than traditional military physical training at enhancing physical fitness. In addition, agility training had the added benefit of improving cognitive performance as well, including memory and vigilance.3 Elson continued:

“It’s a great exercise to force someone to focus, to learn a movement pattern and be able to execute it without looking down… The body is learning something new.”

30 Agility Ladder Drills

If you’re wondering where to start using an agility ladder, check out the video above, which demonstrates 30 agility ladder exercises designed to increase speed and body control. Aim to do such workouts one or two times a week, and land on the balls of your feet.

Ideally you should try not to look down. Instead, focus on a spot on the ground about one yard in front of your feet. One set of an exercise is generally moving down the ladder and back up again.

The American Council on Exercise (ACE) also recommends agility ladder drills to boost quickness, foot speed, coordination, and body awareness. The following drill should be done using a 10-yard-long agility ladder (or one drawn on the ground with approximately 16″ x 16″ squares between each rung).4

    1. Two-footed Forward/Backward Jumps

“Stand alongside the agility ladder with your chest facing the squares. Quickly jump into the ladder, landing …

 

See more: http://fitness.mercola.com/sites/fitness/archive/2015/06/19/agility-ladder-training.aspx