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[heathermehf]

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[gildedneon]

That Which I Cannot See

That Which I Cannot See - Part 2 - Diamonds in the Trees

Respectfully, you may not use my work, but you are welcome to share it. My work is only intended for those 18 and older as it contains explicit adult themes.

Summary: In this part of our story, Vessel invites you to a Halloween masquerade ball for a little game of cat and mouse.

Pairing: Vessel x Fem!Reader 

Tags: Hand stuff , mask play, concealed identity play, exhibitionism (sorta), sex in public spaces (privately), dub con, magical paint that won't throw off your Ph, dirty talk, and a bit of cardio.

Word Count: 5.6k(felt like way more but okay???)

A/N: I took my time with this one and had fun exploring new things. I didn't get to finish all of my ideas, so look for a bonus scene before part 3 comes out by end of year.

Part 1 Part 2.5 (Bonus Scene)

Read on Ao3

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Warm water ran black as I washed my hands of the paint that now marked my neck. A near perfect recreation of Vessel’s work from that first night together. I was going for a goth macabre angel vibe. The mask I would be wearing would not be obscuring my vision this time, with cutouts to show off the smoky eye I had spent the past half hour perfecting. Strategically painted gold drips down my cheeks, running from my eyes. The perfect compliment to my gown.

Golden layers of fabric lay like feathers at the sleeves. Gold detailing trails down from the sweetheart neckline through the black cinched waist, layering into more feathering along the hips. My favorite part was the hidden pockets. I hated having to carry a purse with me and I didn’t want to be without my phone and lipstick. Layers and layers of panels of black tulle comprised the skirt. The separate panels would allow for infinite thigh slits, unrestricted movement, and access should the night take me there. A few taps on my phone and I was Facetiming Kallie to get her seal of approval while I started working on my hair. 

“Holy shit you look hot and spooky! Backup so I can see the dress.” Following her instructions, I give my skirts a little swish to and fro. 

“Thank you, thank you, I worked really hard to put this together and I am so proud. But I gotta finish my up-do.” Approaching the counter, I get to work on just that.

“I am honored to see your vision come to life. He’s gonna die when he sees you. Speaking of, how is he?” The look of nonchalance on my face sets her off before I can even respond.

“What’s going on? Like what’s up with you two?“You’ve been talking for weeks and he flies you across the pond for some fancy ass party, just so you guys can what? Casually go to the royal Halloween ball together? Is that really what you’re gonna sit here and tell me?” I wince but my lips quirk up at her teasing.

“Yeah, Kallie it is. What else would you like me to say? Why’s it gotta be more than that? I’m not trying to uproot my life. I like how things are... Why can’t it just be fun? It doesn’t have to be so serious.” I continue to wrangle my hair into some sort of abstract shape atop my head.

“You’re so right you’re soooo right. It’s so casual being flown overseas and casually put up in a whole ass suite with a very casual private driver.” 

“Say casual one more time…”

“Casual.” Rolling my eyes, I stifle my laugh, and continue jabbing pins into my mess of curls.

“One step at a time please. I just want to enjoy what I’ve got while I’ve got it. Live in the moment, you know?” Satisfied that my hair is contained, I dust gold powder over my body.

Her tone softens. “I just don’t want you settling for less than what you truly want. Dream a little. Have a little hope for the things you’re scared to want.” I slide a headband halo of gold spikes into place in front of my messy updo.

“Yeah yeah I know… But not tonight!” Fitting my mask to my face, I grin at my reflection. The mask covers from the tops of my cheeks, up to my hairline. Intricate feathering spans at my temples, and the gold dripping from underneath is exactly the look I wanted. 

“Soooo, how do I look?” Letting the gold gleam in the bathroom light as I show off for my best friend.

“Ooooo yes you look so fucking perfect! Take lots of pictures!! When is he picking you up?” 

“Well, he did offer to pick me up and ride together but then he also suggested we could arrive separately and ‘see what fate has in store for us this evening’.. Ya know? Make a little game out of it.” My hands gesture dramatically as I impersonate his voice.

“You’re a little too good at that impression ya know. Ooo so he has to hunt you down! Does he know what you’re wearing???” 

“Nope and I don’t know what he’s wearing either. We have to see if we can find each other. Oh shit what happens if we don’t? I didn’t think about it like that. How many people do you think will be there?” A tight feeling blossoms in my chest.

“Heyyy don’t psych yourself out. Trust the universe girl. There could be a million people there and I bet he’d find you.”

“Please don’t say something cheesy and cliche.” Cutting her off, I paint my lips a liquid gold.

“FINE. I won’t. But if it were me, you’d tell me that even if you never see him, you’re going to an amazing once in a lifetime event full of opportunity and your experience doesn’t need to rely on another person… You look stunning. Go have fun, don’t wait around. Do the things you want to do. Be safe, be slutty, and text me when you get back.” Laughing, I give myself a final look over in the mirror, blow her a kiss, and end the call.

Off I go to play with fate.

The ride there was surprisingly relaxing. Kallie was right. I just need to focus on myself and have fun no matter what. The tightness in my chest loosens briefly but takes a new shape as a masked valet helps me out of the car. People in all sorts of costumes stream from cars and into the estate looming before me. Shrugging on a false confidence, I follow suit.

Sipping my drink, I stroll the ornate rooms, taking in the sights of costumes both spooky and spicy. There are so many people. I don’t think I was fully aware of how much we were putting in fate’s hands. With this amount of guests, there was a very good chance the whole night could pass without us so much as being within 50 ft of one another. But oh well. This is about enjoying myself no matter what. I’ve been wandering for half an hour without the faintest idea of what his costume is. Music wafts from a not so distant room, and I follow it like a siren call. Weaving through the crowd, I make my way to the dance floor of a beautiful ballroom. Elegant dresses whirl past me. Someone taps my shoulder. A man with a harlequin type costume, bows slightly and extends a hand. He’s tall, but I don’t think he’s tall enough. Could it be? But the hand he offers me is not the one I had become so familiar with. Still, I take it and let him sweep me along to the resonating strings.

Consumed by the swirling colors and beautiful music, I’ve lost track of time. This must be my third partner. The music stops. My partner bows before me, stepping back. Sensation sweeps along my bare back, causing my skin to prickle and my neck to heat. Looking over my shoulder, I scan the masked faces, searching. Music starts anew and the beating of my heart intensifies. The music begins again but with a fresh intensity. Once again, I am twirling across the dance floor. My partner spins me out and another grabs my outstretched hand, twirling me into a suit of peacock blues and greens. He leads me in this new waltz. Just as I am getting comfortable with his flow, I’m spun out and into the hand of another. Each passing partner is a stranger. This pattern repeats as I lose myself in the music. 

A jolt shoots up my arm as I’m handed off to another. My eyes dart to the black painted hand holding mine. A flitting feeling awakens inside my chest. Dressed in black accented by the darkest red, this partner is a menacing sight to behold. Mostly because his mask is as unsettling as it is striking. The intricate blood red weavings that comprise it are hauntingly beautiful. The top shoots upwards into a cathedral crown. A black hood streams down, covering the rest of his head. The unsettling part is how not only are the eyes completely obscured, but two black skeleton hands rest atop where the eyes should be. In his signature style, the only part exposed is his mouth. He gives my hand a gentle squeeze and a smile spreads across my lips. White teeth flash in a monstrous grin against his painted skin. A shiver runs down my spine. He looks so inhuman with this facade. But his touch is familiar and grounding. The beat of my heart picks up as I acclimate, to my hand held in his, and to his hand resting low on my back, lower than others dared to go. Lower than would be considered polite. His touch, yet again, an intimate gesture for all to see.

He pulls me into focus, everything around us fading into the background. The distance between us has me aching for his full touch. Memories of our last night together flitter through my mind and heat rushes through me. He flashes me a wicked grin, as if he knows… and perhaps he does. He twirls me out and I am whisked away by another, and someone new is in his arms. 

A couple of partners later, the song comes to an end. I nod my thanks to the gentleman in front of me, and make my way to the refreshments, assuming Ves is on his way to me. But maybe he isn’t because now I’m stuck in the crowd, sipping my drink, and I can’t catch sight of him. I notice the orchestra packing up their instruments. How odd. Is the music really over so early in the night? What time is it? Before I can reach for my phone, that strange sensation prickles the back of my neck again. Turning my head, I see no trace of the red skeleton crown. Fingers skate across the bare skin of my upper back. I whip around, but he’s not there. Instinct guides me forward, making my way into the hall. Blood red coattails flutter around a corner. I hastily follow suit. 

Surprisingly the crowd has thinned. I skim the costumes, none are familiar. Turning down a corridor, my stomach tumbles at the sight of his mask staring at me. Cautiously, I make my way to him. 

Taking my hand in his, he lifts it to his mouth, placing a kiss along my knuckles. The faintest bit of gold gleams on his lips.

“Thank you for accompanying me this evening.” His voice is a breath of fresh air. 

“Thank you for bringing me. I’ve never been to a Halloween masquerade before. Especially not at a fancy estate.” Succumbing to the urge, I allow my fingers to trace the lines of his vest.

“I think I rather enjoy giving you new experiences” His purr rumbles through my fingertips.

“As do I... I hope there will be more. The costumes here are all so fantastic.” 

“Ah so I’m fantastic now?”

“Ha. Ha. Yours is more than fantastic but honestly it’s also a little scary.” 

“And is that not what you wanted?” He smirks.

“I did say that didn’t I…” I think back to that night in the dressing room. 

Do you want to be scared of me? Maybe a little. …maybe a lot

“I’m not used to seeing you look like this. It’s unsettling. You look like a stranger. A very ominous imposing stranger and that’s what is scary about it. But I’m into it because it’s you.”

“What about me makes it okay?” Placing an arm against the wall, he leans into me. The familiarity of his voice contrasts with the frightening facade. 

“I trust you. I feel safe with you.” And it’s true. I trust him with exploring things that are unfamiliar and out of my comfort zone. I trust him enough to feel safe even when I’m afraid and that excites me.

“Well trust that we are going to have fun tonight.” Suggestion rides on the lilt of his voice.

“I’m already having fun.” I tease, dancing my fingers along his shirt. A painted hand trails up my arm, tracing the blackened streaks running down my neck. Shivers ripple in his wake and I instinctively shift closer. My gaze is locked on his smirk. Desire curls inside of me as I remember the way his mouth felt against my neck.

“I still think about our first night together.” As if he read my mind. His wandering hand finds its way down to my hip, as he leans in closer. “What did I tell you? How I would remember the way you felt wrapped around my fingers.” His hand slides down from my hip, gripping the back of my thigh as he turns me. Pressing my back against the wall, with his thigh between my legs. “Because I have.”

“Do you remember the feel of me?” He asks, and the way his thigh moves against me has me shuddering. I nod and try to shift my hips, but he holds firm, not allowing an inch. I can feel myself pulsing against his thigh.

“I want to hear you say it.” Of course he does. 

“Yes” It comes out as a plea, one he obliges with the shift of his leg. The friction sends sparks shooting through me. 

“And what do you remember?” My thoughts are lost in the haze of lust.

“What?” He leans right into my ear, voice rumbling.

“How did I feel?” My eyes widen at his words. I feel my face warm.

“Ves, we’re at a party.” I hiss. Although that very fact fuels the flames more.

“And we’re enjoying ourselves. Don’t worry love, nobody is paying us any mind. All of these people are too worried about themselves. They might assume we are having an intimate conversation. And that is what we are having… is it not?” I nod and he shifts his leg against me in reward.

“As I was saying… Now do you still want more of me?” Clinging to him, I bob my head in affirmation.

“Maybe I’ll steal you away to someplace dark where no one will hear you scream.” I let out a shaky breath, as heat rushes through me. His head turns, our lips mere inches apart, sending my heart racing. Suddenly, a deep thrumming rattles through the hall. Both of us tilt our heads. 

“What is that?” I ask. His grip on me loosens as he leans back.

“Why don’t you go find out?”

“Are you not coming with me?” That creepy mask tilts along with his head. I feel his reasoning press against me before he pulls fully away from me.

“You run along ahead, I’ll find you later.” I straighten out my skirts, not ready for the fun to be over just yet.

“What if you don’t?” He shakes his head and his lips quirk up.

“Why wouldn’t I?” Exhaling my nervous breath, I give a slight smile and turn on my heel, hastily moving towards the source of the beat.

The ballroom has transformed since I was spinning under the golden chandeliers. Red and purple lighting fills the space with a spooky touch. A costumed DJ sits upon a small stage, laser lights flickering out around the setup. I slink my way through the pulsing crowd, finding comfortable spaces to stop and lose myself in the throbbing mass. I let the beat pulse through me as I roll my body with a rhythm that is my own. No worrying about how I look, just focusing on what feels good. Most everyone seems caught in their own trance. For a second, I miss Vessel. I imagine what it would be like to dance with him like this. Feel his hands on me, something I seem to be longing for tonight. I can almost feel his phantom touch, my body writhing into it. And then I let go of that thought and continue weaving through the crowd, finding the perfect spot. 

The beat drops and my attention snags on the woman in front of me dressed as a silver princess. She takes notice as well and our movements begin to sync, bringing us closer. I’m vaguely aware of the masked prince dancing behind her, watching us intently. A coy smile splays across her mouth as she closes the gap between us, things taking a more sensual turn. Like how my gaze flickers over her soft curves and lingers on her lips. Like the way the fabric of our gowns brush against each other, the space between us is ever shrinking. Her fingertips dance along my arm, I tentatively mirror her movements. The prince’s arm comes around her waist, pulling her back a bit, and I follow, leaning in to her. Our gaze darting between each other’s lips. Her eyelids flutter and a large hand wraps firmly around my throat. Another gripping my hip, pulling me back against a firm body. That familiar voice is in my ear “I don’t feel like sharing tonight, perhaps another time” His tone is playful but carries that now familiar edge of darkness.

His painted hand slides down my arm, grasping my hand in his. Bringing our joined hands to rest on my stomach, he pulls me flush against him. This wasn’t anything like dancing in college, with random dudes grinding themselves against you without so much as an acknowledging glance. I welcome the way his body holds mine as I move freely to the music. His hips move with me, matching my rhythm. The brief friction from the evidence of his arousal sends ripples of excitement through me. I let my head fall back against his chest and my free hand slides to his thigh. My grip tightens as I drag my hand up and down his leg. I feel the rumble of warning in his chest. But I’m having fun with this. I am fully signed up and on board for what I’m getting myself into. Slowly, I move our joined hands lower on my stomach, down, down, until my fingers dance over the apex of my thighs. His hand spasms over mine, as if to stop me, and for a second I wonder if he will. But then he gives my hand a firm nudge. My hand moves under his, providing just a taste of what I crave. No one can see, not that anyone is looking. Everyone is so engrossed in their own experience. Acting like we are alone in a sea of hundreds is thrilling. I can feel him grind against me and it makes me ache for more. There’s no way that touching myself through my dress is going to do much other than get me hot and bothered. He knows it too. My grip on his thigh flexes with the little waves of pleasure I manage to elicit. His left hand grips my hip harder. Each press of our bodies makes me ache to have him inside of me. His hold on my hip tightens to a painful degree. Holding me so still I can no longer dance. He lifts my hand and drags me from the ballroom.

Mindlessly, I let him lead me through hallways, the crowd thins out, and then we are outside on a spacious balcony. The cool air soothes my heated skin, as I look out at the gardens. His thumb brushes over my knuckles.

“Shall we continue our fun?” My head tilts in response.

“Let’s explore the maze. I bet I can find that dark place to drag you to where no one will hear you scream. Give me a bit of a head start.” My brows shoot up.

“You want me to come find you? Like hide and seek?”

“Oh you won’t need to find me. I’ll find you. And when I do, you might want to run.”

My brow furrows. Spooky costume or not, does he really expect me to run from him? Wouldn’t that be a little thrilling though? I wonder to myself and before I know it, he’s slipped down the stairs and sauntering off into the dark maze. I use these few minutes to study what I can of the maze’s layout. As if it will help me when I’m turned around inside.

Guided by a moonlit path, It’s a bit eerie how there’s no one around. I thought at least some people would be out here but aside from the few stragglers making out on benches near the entrance, I find myself alone. I’ve been wandering for a bit of time now. Oh god, what if I get lost? And I’m stuck out here for who knows how long? A prickle of awareness brings a rustling sound into sharp focus. Whipping around, there’s no one to be seen on the path. I must be getting jumpy being alone out here. I continue around the bend, pretty sure that somewhere up ahead there is an entrance to a hidden garden I had spied from the balcony. Despite my efforts, another rustling sound has goosebumps running along my arms. There’s an archway up ahead on the right, leading away from my destination. As I grow near I swear I see a glimpse of something in the shadowy alcove. My steps falter, tension gathers in the pit of my stomach. Okay maybe this is scarier than I gave him credit for. Steeling my nerves, I walk up to the archway. To my relief, the shadow was a fountain. Laughing, I stop to listen to its babbling stream. I register movement from out of the shadows and in that instant, fear reawakens, and I take off. Gathering my skirts, I run down the straight away, tiny branches clawing at the fabric of my skirt as I round the corner. I hear the growl of my name, a voice that's familiar but so foreign. Uncertainty grips my chest and propels me forward. 

There’s an archway coming up on the left. If my memory serves correct, this opens into one of the small gardens within the maze. That would give me a shot at losing the danger at my heels. My lungs are screaming for air as I round the bend, relief is brief as I am correct about the garden. I dart into one of the alcoves, pressing my back against a stone column. As I work to steady my breathing, I gather my skirts to stay out of view. With my back to the garden, all I can see is the sculpture and bench in this alcove. Over the roaring in my ears, I hear the crunch of gravel working its way around the space. My breathing begins to settle, and the crunching grows faint… then silent. I wait for what feels like an eternity, before peeking out around the column. All I see is the fountain in the middle and more alcoves lining the perimeter. There are two entrances from the maze. I figure my best bet is to go back the way I came and try and find my way out of this place. My heart is still beating faster than usual. I take a deep breath to steady myself and head towards the exit. Just as I am about to walk through the opening, strong arms grab me, pulling me back against a firm body. 

The scream I let out is instantly muffled by a large hand. I’m spun around and sent forward, back towards my hiding place. Squirming against the restraint, I try to move my arms but they are locked firmly in place by the arm wrapped around my waist. My wrists twist, swiping my claw like nails at anything I can grab. My captor pushes me with them, taking us into the alcove. Before the panic sets in, I am released. I stumble forward and whirl around, my hands instinctively coming up in defense. 

But I recognize that terrifying mask and towering physique. Fear dissolves, the embers of my desire stir awake in a consuming blaze. Anger joins the mix, my fists clench. I raise a hand, and just as I open my mouth to say whatever the hell it was that I was going to say, he crashes into me. His hand cradles the back of my head, the other pulls me flush against him as his mouth clashes with mine. It's messy and out of sync, but after a few beats my anger ebbs and liquid heat takes its place. His lips slow against mine, in an almost apologetic way. But I don’t need apologies for a game I’m delighting in. I grip the front of his vest, pulling our bodies impossibly closer. His teeth nip at my lower lip, my answering gasp grants his tongue entrance. Our tangled kiss deepens and my hold on him tightens in a silent plea. 

He steps into me, guiding me back until I feel the rough stone of the column against my skin once again. His hands push through tulle until I feel his warm touch against my thighs. Flinging the material to the side, he wastes no time, sliding a finger through my arousal and into my waiting heat. I moan into his mouth as he strokes me in a firm caress. His mouth pulls away, but only an inch. Little whimpers from my lips ghost across his own. He starts to slide a second finger inside of me and as I choke back a moan, he stops.

“I think you know better than that” He growls. I nod in agreement and make no attempts to diminish the sounds I make as he adds a second finger.

“I told you I would take you where no one could hear you scream. I also told you that I am not in the mood to share. No one’s coming.” I wasn’t sure if that was a promise or a threat.

I couldn’t help the way my thighs clenched around his hand, nor the sounds of his slick fingers. I’m not sure what I did to deserve him stopping suddenly, but the air left my lungs as he removed his hand from inside me and brought it to his mouth. Seemingly savoring the taste of me. Next thing I know, he’s setting me down on the bench. 

“Move those pretty skirts for me.” I hastily do as he says as he kneels before me. An eerie thrill shoots through me as I now stare at his mask. I think he’s staring between my legs but I can’t tell with those macabre skeleton hands so close to such an intimate part of me. His hand coasts below my knee, lifting my leg onto the bench, baring me completely. Thankful for the wooden slats behind me, I lean back, bracing myself as I feel his tongue’s first languid lap. The most elegant torture, to have him take his time devouring me, while I burn to be filled completely by him. When his fingers entered me once again, my back arched and I almost screamed at the satisfaction. But he and I both know it’s not enough. I’m too eager for more to allow myself to find release like this. Mustering what little self control I have at the moment, I push at his shoulder with my heeled foot. Reluctantly, he rocks back, his head tilting at an inquisitive angle. For a moment, I’m so distracted by the smear gold, black, and revealed skin around his mouth that I almost forget what I was going to request.

“Switch places with me.” Despite the mask, I swear his eyebrows shot up, and he oblidges. Offering a hand, painted black save for two fingers, my cheeks heat at the sight. He pulls me to my feet, my legs a little wobbly, but he ensures I’m steady before taking a seat. Now it’s my turn to kneel before him, grateful for my thick skirts and the smooth stone under us. My hands are quick to undo his pants, but he assists, pulling himself from the confines of his pants. My mouth falls open at the sight of his impressive and potentially intimidating length. God, I’m so impatient I almost jump him right there, but I will myself to slow down, to savor the feel of him as I take him in my hand, as I run my tongue up his length. Air hisses from between his teeth as I lick teasing stripes. I take him into my mouth. Hollowing my cheeks, I gently bob my head. Working to accommodate him into my too small mouth, saliva runs down to where I begin to work him with my hand. His heavy breathes and soft rumbling moans stroke my ego but are wearing my selfish patience thin. I’m delighted to return the favor, but I’m eager for what comes next. And it seems I’m not alone in that, as I feel his grip on my shoulder, pulling my mouth off of him with a wet pop. 

His mouth looks like he’s trying to find the words to speak, as I rise from the ground, holding my skirts out of the way, and climb into his lap, his hands coming to steady my hips. Without pause, I reach down and guide him to my slick entrance. I brace a hand on his shoulder as I sink down, enveloping him. A sound between a moan and a sob leaves my lips when he hits a spot deep inside me.

“Fuck, you feel better than I ever could have imagined” He grinds out. 

“So do you” I pant as I seat myself, twitches of pleasure jolt through me. As I acclimate, I search the skeleton hands for any sign of him. But I’m met with nothing but the frightening facade. In this moment, I wish I could see his eyes… ease biting thrill of the unknown. His thumbs stroke my hips, bringing me back to where we are connected. Shifting my focus to his mouth, I can’t help but smile at how ruined he looks. With his pale skin revealed under the smears of black and gold paint. Lord, I can only imagine what my own looks like. How anyone would know what we got up to with just one look at us. That thought sends a shiver through me. I rock my hips and start to move. I clutch at his shoulders as the stretch of him begins to consume me. My eyes flutter as I ride him. Playing with different angles, creating a rhythm that has me clamping down on him. Our moans dance in the air between us as we are lost in the feel of each other at last. His grip tightens until he is aiding in my rhythm, lifting and pulling at my hips. The push and drag of him inside of me drives me higher, my pace becoming more deliberate. I reach my hand down, fingers seeking out the spot to send me over the edge. Pleasure blinds me, hindering my necessary pace. As I falter, he takes over, gripping my hips as he lifts me up and down. Parts of my body are limp, the others taught as I spin closer and closer. And then I’m sobbing into his chest as fall over the edge. I collapse onto him as I shake and shiver around him. The subsiding shockwaves are both pleasurable and exhausting. 

“Take a moment, because I am not done with you yet” It sounds like a threat and a promise and instantly my body clenches around where he is still hard inside me. He laughs. “Do you think you can stand?” 

“Probably but why would I?” I wiggle my hips with a sigh. Gripping me, he rolls my hips once, twice, then pulls me off of him. I pout. He points at the sculpture in the alcove. I take a shaky step towards it, and he rises behind me. I begin to turn towards him, but he pulls my hips, bending me over. My hands fly out, catching myself on the ledge, and he nudges my feet apart.

“Sadly, there is not enough time left to this night to satiate my desires.” He parts my skirt and wastes no time sliding into the hilt.

“Now that I’ve had all of you, how could this ever be enough?” Each word punctuated with a thrust of his hips. My knees go weak from the pleasure and I tighten my hold on the statue as he picks up speed. Tears spring into my eyes at the onslaught of sensations. There is no space for words between the cries from my lips. I am at his mercy. One of his hands creeps between my legs, but if I have another orgasm here I think he would need to carry me from this garden. I drag his hand up to my chest instead and he works his hand beneath the fabric, teasing me with those skilled fingers. My legs tremble as I near my limit. My cries turn to borderline sobs. He slows for a few seconds and then sets a punishing pace. 

“Make no mistake. I am not done with you yet.” He growls. As his grip tightens, his thrusting becomes erratic. Just as my legs begin to buckle, he pulls out, spilling himself into the bushes. 

“Well… the night is still young.” I try to keep my voice even despite my labored breath. “Why don’t we go back to that lovely hotel you got me?” ---- ~Bonus chapter can be found here~

[dollywheeler]

October 24th, 1996

Mike is such a DOUCHEBAG! What? Just because he’s back in town he thinks he can dictate how I live my fucking life?! I knew this would happen! Knew he would just go back to looking at me like the goddamn 5 year old he couldn't give a damn about! That was nothing but a nuisance!

As if I can’t take care of myself! God, if he thinks I give a shit about his opinion he’s going to be sorely disappointed! Sure, not jumping four feet in the air and possibly breaking my neck at seven in the morning where no one will find me for at least another hour, made sense. That I can place and admit to being dangerous! But just running? What? I’m so fragile I might twist my ankle?

Fuck, and the way he yelled at me? Like I’m some dumb child that should know better?? I do know better! Which is why I always leave a note with my exact route and expected time of return - not even because I think anything might happen, but because I have common human decency and don’t want mom to worry when she wakes up to find me gone! Something he could’t give a rat’s ass about!!

Seriously, it’s so fucking rich that he thinks he has the right to scold me about running around Hawkins - Hawkins of all places, as if there are more boring towns than this! - in the dark without adult supervision! I’m so mad it’s insane. I don’t think I’ve ever been this pissed off before, it’s genuinely quite impressive.

To think that an hour ago I was so content to wake up early and go for a run before school. I was in such a good mood too - he ruined it.

He just doesn’t understand! I already can’t practice my routine - not the full, difficult parts of it - so the least I can do is work on my cardio and stamina! But when I tell him that he’s all like “just ask a friend to come along next time!” And I try to tell him that’s not an option but he just - ugh. He doesn’t get it. There’s no point in practicing extra when everyone knows you’re doing it. It will just make everyone think I’m being a try-hard or a suck-up or whatever! Or just think I’m being weird for needing the extra practice!

Great, now I’m crying again because I'm pathetic! Fucking Mike. Fuck this shit.

Okay, so I didn’t actually finish this entry, for many reasons. I didn’t even start it properly - not that the “dear diary” really matters, I guess, but it’s the principle of the thing.

Anyway, even though it’s been hours, I’m still pissed off, don’t worry, but at least now I have the time and state of mind to finish. I’m skipping English as I’m writing this down - I know it’s terrible for a lot of reasons.

1, my school record, but what is Mike going to do? Report me? Fuck that. And fuck him.

2, It’s letting him win. I recognise that. But I guess I’m weak because I really can’t deal with seeing him right now. God I hate him.

3, Danny is probably wondering where I am, which means I’ll have to tell him what happened.

Damn - maybe I didn’t think this through. I can probably spin it - say I wasn’t feeling well or something. Except I don’t want to lie to him either… Well, it’s not technically a lie. Still, I’ll probably just tell him some part of the truth - he can know I was pissed at Mike. He doesn’t have any siblings but he’ll probably understand anyway.

To think that for a while I considered myself an only child… tragic. I was so fucking close to just having a cool older sister that was too far away to meddle in my life. I was in control of my life - I still am!

Mike just thinks he has a say all of a sudden - which he doesn’t. Two weeks of being civil does not a brother make!

Seriously, it was so disorientating to just be running one minute, thinking nice thoughts, wondering about the english assignment, only for Mr. Wheeler himself to actually see me and come storming out freaking out about me running in the dark! It's Hawkins in October! It's dark all the time!

I was so shocked, I could barely defend myself. God, the neighbours will probably have wondered what the fuck was going on - If our shouting match didn’t wake them I’m sure they’re dead.

The worst part was that I still had to go to school after… I'm sure everyone could tell I was off. Or at least Dylan would have, if she hadn't been a thousand miles away today herself. I'm kind of glad for it. Danny sending me worried glances was more than enough, and just getting to listen to Whitney rattle on about yearbook and today's lunch and whatever else was not living up to her standard was nice. Distracting.

Still, I wish I could just go home already - I want to lie down and mope and pretend like it's still three months ago when Mike was far far away! Then I wouldn't have to deal with his judgement and his meddling and his passive-aggressiveness towards mom and dad. And I could just kiss my boyfriend in school without fearing he might see.

Sadly, I still have cheer practice and I can't skip it. It's already bad enough that Dylan has a brace around her wrist again.

This just reminded me I'm still wearing Mike's bracelet - it really shouldn't make me feel better but it does. It's petty as hell, and he probably doesn't even remember it exists, but whatever.

He should just go back to not remembering me.

- Holly

[panickingpansexuality]

The End?

Elliott x GN Farmer

Mentions of divorce, fear of loss, self loathing.

Elliott and you have been fighting and you worry divorce is on the horizon.

(gif not mine)

You don't really know how it started, but for the last two weeks you and Elliott have been at each other's throats. The littlest things set you off and then it sets him off, thankfully you're both able to not fight in front of your two year old son Charles.

Finally it got to point to where you two hardly spoke and that part made it feel like it was worse. That when you weren't fighting that your relationship was coming to a close, so he'd pick out little things to fight about with you just to hear you talk.

Of course you two have tried to talk to each other like adults but it just seemed like nothing was working. You spent more hours away from home, he spent nights away from home.

Your home that was once filled with laughter now filled with tension that even your son could sense.

That night after you two had out your son to bed he looked at you both very sadly and said:

"Are you still mad at daddy?"

Elliott sent you a concerned look and you returned it before looking at your son.

"Sometimes," you say softly. "Your Daddy and I fight because we don't always agree with each other, but it doesn't mean we don't love you or that we're mad at you."

"Precisely." Elliott said, "You have nothing to worry about Charlie."

"Ok." Charlie said before laying back into bed. "Story time?"

"We just had story time." You say with a smile

"I was't listen so you have to dood it again."

Charlie fell asleep midway through the story, neither you or Elliott moved away from him though. The story was about a witch who made friends with a turtle who wouldn't come out of his shell and at the end the witch kissed the turtle who became a prince and they got married.

Neither of you really knew what to say when the story was over so you went to bed early. The hours grew in the long silence with nothing but the wind in the trees.

Neither you or Elliott could sleep, the fight from earlier still staining your heart. Silently you gather your pillow and a spare blanket on the bed, trying to slip out of the room. You go to get off the bed when a gentle hand clasps your wrist.

"(y/n)," Elliott says softly, his words cracking like he's going to cry, "Please don't go. Please stay."

You crawl back into bed unable to deny his broken voice, once you're under the covers again, he pulls you close to him and you finally drift to sleep.

The next morning after you finished your chores on the sunny Tuesday, you go try and talk to the other married couples in town, Elliott went out with Charles to Willy's, not leaving a note as he suspected he would be home tonight before you.

"I just feel like we're gonna be over." You said in a small voice to Jodi, Robin, and Kent.

"I don't know what to do, if we're not fighting then we're not talking and that's what hurts the most."

"What about couples therapy?" Robin suggested. "Have you two looked in on it?"

You nod, your eyes swelling with tears again:

"I haven't called yet but I'm terrified that it isn't going to fix us."

Kent and Jodi looked over at each other before he sighed and pulled out an old notebook.

"I made this a few years ago." He said handing it to you.

"Jodi and I...We weren't doing so great but this is a list of everything that worked for us. Until you can get into therapy, try it."

You nod and give the older man a hug.

"Ok ladies!" Caroline says coming into the living room, you turn your heads and see the cardio group come in for their weekly session.

You thank the others before you leave to go home and Kent leaves to talk to Pierre.

You feel lighter as you walk past the bus station, passing Pam as she heads home for the day.

"Hey kid," she says, "Saw Elliott leaving earlier, not sure if he's back yet."

Your heart plummets in your chest, you take a breath in an effort to control your voice to remain even.

"Did he say where he was going?" You ask

Pam shakes her head:

"Nah, but he had a lot of stuff with him."

You run back to your house and find it completely empty, your pet perks up from their place in the couch then sinks back down to rest.

Panic swirls in your chest.

"Elliott?!" You call out, "Charlie?"

No answer, you head upstairs and can't find any of the suitcases, and Charlie's favorite toy is gone the only thing left on his big boy bed is his baby blanket your dad made.

He's left you.

The realization hits you like a truck, he's left you and taken your son.

You knew he couldn't have left the valley, Pam at least would've told you that but there was no denying it now. It was over between you two.

Maybe you deserved to be left, maybe you were that bad of a parent, maybe you were too broken but you warned him what you were too broken to be loved and he still took a chance on you and you blew it.

Mutely you grab your sons' blanket and press it to your nose, tears dropping down from your eyes as you walk back to your shared bedroom, you slunk down to the floor on his side of the bed and start to sob.

Sobs that ring through your chest and crush your heart, some of them don't even have a sound and eventually it turns into a screaming cry.

Elliott is walking back from Willy's without Charlie, he left his son with his adopted grandfather wanting to truly try and fix things tonight. As he came up on the steps of the house he heard your cries through the door and fear gripped his soul.

"(y)n)?!" Elliott yelled bursting open the door, he ran up the stairs past your still unbothered pet straight into your room.

"(y/n)!?" He said kneeling beside you.

You launched yourself into Elliot clinging to him.

"Where's our baby?" You said between cries.

"Willy's." Elliott says cradling your body against his.

"I wanted to spend time with just us tonight."

That calms you down, you slow your breathing until your left with nothing but snivles.

"My heart what happened?" Elliott said carefully loosening his hold.

"I-I thought you left me." You sniffle out.

Elliott's eyes full with tears as he pulls you back in.

"No." He says, "I could never (y/n), never."

"I don't want to lose you." You sob into his shoulder.

"I know we've been fighting but I can't do it Elliott, I've loved you since you showed me your pocket crab and I knew I'd love you in every life after this, you're everything to me, my soul, my heart, I can hardly stand being away from you and Charlie for so long."

Elliott pulls you away and presses kisses against the left side of your face until all of the tears have been either picked up from his lips or dried against your skin.

"I refuse to love anyone else as intensely as I do you, I am empty without you, I need you feel the blood in my veins, to feel truly alive. When we die I will be buried beside you, I'd have our ashes mixed and buried beneath a pomegranate tree. If you feel as intensely as I do for us, for our story then I will fight for us until the very end. You are my partner, and I will choose you no matter how broken you claim to be. I love every single piece of you. Oh (y/n)," Elliott says the tears falling freely from his cheeks.

"I can never express how horrible I feel my actions have been."

"it's not just you." You tell him. "I haven't been helping the situation."

"We're going to couples counseling." You state, "Kent gave me a book him and Jodi made when they were in a rough patch and we're trying everything in it until we're horribly in love again."

Elliott nods and kisses your lips, the kiss is gentle but needy, like he's begging you to stay longer in the moment, stay with you for just a little longer.

You both will look over the book in the morning but that night is spent showing each other how you remember each crevice, each stretch mark and each sensitive part of your skins.

In the morning, you get up first and make both of you some breakfast, then once it's done you take it up to your still sleeping husband and wake him wip soft kisses pressed against his jawline.

"My muse." He grumbles out, his voice still laced with sleep. "I wish for our son to come home tonight but your spoiling is making it hard to not call his grandfather and request another night."

"We have all day." You whisper against his ear. "By then we'll be ready to have him home."

You call the Couples therapist and get an appointment for next month, you look through Kent's notebook with Elliott, he writes down his own suggestions while you both make a copy in case anything should happen to the original.

The rest of the day is spent doing most of the intimate activities and chores. By the time it hits sundown and Willy comes to your home with Charlie you're both ready for him.

The toddler is set down on the porch by his grandfather, he sees his malewife daddy first and runs to him, your husband picks him up and swings him around the sound of their laughter filling you with happiness but also a fighting spirit.

You're going to fight with everything you have to save this.

[autistichalsin]

As a person who is, mostly like, probably, mayhaps, potentially on the spectrum(I am AFAB and back when my brother, who is 18 mo older than me was first DX'ed they didn't give that DX to 'girls' despite my mother noticing that he and I had several strong parallels, such as sensory aversion and hating a disruption in routine.) didn't clock Halsin as autistic coded at first. *At first* being the key words. But after thinking about it? Yeah, checks out. Makes sense. He misses some social cues, he doesn't like the texture/taste of some things to the point of revulsion, doesn't like the city(constant stimulation, anyone?), has at least one, if not two special interests that guide his life(Nature and medicine, given that the dude did a full on autopsy and made medical diagrams), and most likely more that didn't decide to flutter into my head at this moment. But at the same time, most people are going to see a man who isn't "high needs"(Sorry for using that term, but I don't know how else to explain a NT's delineation.) person with autism and assume he's full on neurotypical. To most people, the only vision of autisim is the little boys that are non/limited verbal, hate touch, may not speak or have delayed speaking, and can't make eye contact. They never see the adult that grew up with a support system(In Halsin's case, there was at least Thaniel, if not his parents.) that were like "Aight, the boy's a little on the weird side - he cries when his routine is disrupted at last minute, so let's tell him at least the night before if that routine needs to be changed." or "He doesn't like it when people come up and hug him without asking first - seems like an easy enough thing to ask him first?" - you know, how parents SHOULD be with their kiddos, because auties that grew up with a reasonably sane support system "Don't seem autistic" or worse they think the child "grew out of it" when in fact we generally, y'know, haven't. Take my brother(and myself, to a lesser extent) - we've figured out how to make "eye contact". For him, he looks at a person's glabella - where a unibrow would be. I tend to look at a person's mouth which they usually clock as "close enough" - but also because of the auditory processing issue it helps me. We've also come to terms with the fact that relatives *will* want hugs, so we grin and bear it when permission is not asked. But god fucking help us if we find someone who has a parallel special interest, because we will not shut up. Add onto that that elves do tend to see gender as a loose set of rules? With his age added into that factor, i could very well see how so many people don't think he's ND coded - like most people still think that AFAB people can't be Auties. But that being said? What fuckin' harm comes from someone seeing a flicker of themselves in a fictional character? There are plenty of people that HC Gale as fat or chub because he was locked up in a tower for a wholeass year and probs didn't have much cardio or strength training, on top of him being a self-proclaimed foodie and wino. Which, yeah, hey besties, you Galewifes and Galesbands, you do you! Zero harm done! (personally that HC does make sense to me though.) So i see the Autie headcanon for Halsin and I feel the same way. Like...who does it hurt to see a little of my myself or my brother in Hal? Why do people get so fucking angery about it? At the end of the day, he's pixels - pixels that will sadly one day face bitrot.

(also sorry for a long one ._.)

OH I love this ask anon because I so agree. He even has lines saying the noise of the city is too much for him. One where he laments that nature's rhythm is ignored, and another in the end on the docks, where if you say you want to leave the city right away, he says he misses silence and greenery. He's overstimulated!!! And yep he misses social cues, and definitely takes a few phrases way too literally. And whittling is another special interest of his!

And he definitely represents how people with autism who mask better or who aren't as noticeably autistic are going to be looked over. They have the same idea of autistic people as either what you described or as Sheldon Cooper lmfao. People like him, or like us who learned to mask, always get overlooked and told we can't be autistic!

[digimailyvir]

Why Fitness Is an Essential Part of Life Wellness?

In our fast-paced world, prioritizing health and fitness often takes a backseat to daily obligations. However, as science and personal experience continually show, maintaining physical activity and overall well-being is not just a lifestyle choice—it’s a necessity. Integrating fitness into your daily routine can significantly improve your quality of life and mental clarity while helping you achieve a sustainable, long-term state of wellness.

The Core of Wellness: Health and Fitness

Wellness is a broad concept that encompasses physical, mental, and emotional balance. At its foundation lies health and fitness, the dynamic duo responsible for maintaining body systems, improving resilience, and reducing the risk of chronic illnesses. Whether you’re 18 or 80, building a habit of consistent physical activity has far-reaching benefits that extend beyond appearance.

Fitness improves cardiovascular health, strengthens muscles, and increases bone density, while also enhancing flexibility and coordination. When your body functions efficiently, it can handle stress, recover from injuries, and resist diseases more effectively. In essence, fitness becomes the cornerstone of a holistic approach to health.

Mental Benefits of Fitness

It’s no secret that the mind and body are connected. Engaging in fitness routines like walking, yoga, swimming, or weight training can help alleviate symptoms of depression, anxiety, and chronic stress. When you exercise, your brain releases endorphins—also known as "feel-good" chemicals—that boost your mood and energy levels.

Additionally, regular fitness routines have been linked to improved cognitive function and memory, especially in older adults. This connection between movement and mental clarity is one reason why many therapists and counselors now recommend exercise as part of their mental health treatment plans. In short, health and fitness contribute not only to a strong body but a sound mind as well.

Long-Term Disease Prevention

One of the most impactful reasons to embrace a lifestyle centered around health and fitness is the ability to prevent or manage chronic conditions. Heart disease, diabetes, hypertension, and obesity are among the most common lifestyle-related diseases today. The World Health Organization states that regular physical activity can reduce the risk of these conditions significantly.

Even moderate activities such as brisk walking or cycling for 30 minutes a day can bring tremendous changes to your cardiovascular system. Alongside a balanced diet, sleep, and hydration, fitness plays a vital role in reducing inflammation, regulating blood sugar, and maintaining optimal weight. These benefits make a compelling case for weaving fitness into the fabric of your everyday life.

Social and Emotional Wellness

Fitness isn't only about solo workouts or gym sessions—it can be a powerful social connector. Group fitness classes, running clubs, and recreational sports teams offer ways to meet people, build relationships, and foster a sense of community. These interactions can help combat loneliness and improve overall emotional well-being.

Even family activities like hiking, playing outdoor games, or dancing together at home can encourage bonding and create positive emotional experiences. These moments, though small, accumulate into lifelong habits that strengthen both family ties and personal health.

Building a Sustainable Routine

The key to making fitness a consistent part of life is to find activities you genuinely enjoy. When exercise feels like a punishment, it's harder to stick with. But when it becomes an expression of self-care and a means to feel good, it transforms into a rewarding experience.

Set realistic goals, listen to your body, and embrace variety. Mix cardio with strength training, yoga with dance, or swimming with biking. Over time, your body adapts, your confidence grows, and health and fitness become not just goals—but your default lifestyle.

Fitness as a Form of Self-Respect

Choosing fitness is an act of self-respect. It shows that you value your body, your time, and your potential. It teaches discipline, patience, and resilience—qualities that spill over into other areas of life, such as work, relationships, and personal development.

By taking care of your health, you are investing in a future that is active, independent, and fulfilling. Instead of reacting to problems after they arise, embracing health and fitness empowers you to proactively build a stronger, more resilient version of yourself.

Final Thoughts

Your body is the one place you are guaranteed to live for your entire life. Doesn’t it make sense to take care of it? Making fitness a priority isn’t about achieving a perfect physique; it's about optimizing your life so you can thrive in every way possible. From disease prevention and mental health to social connection and self-confidence, the benefits are too powerful to ignore.

Start small. Stay consistent. And remember: health and fitness are not destinations—they are lifelong journeys. The earlier you begin, the more rewards you reap. Make the choice today, and thank yourself tomorrow.

[boynamedbash]

I was head coach today at the gym and i rlly like how i managed the chaos

I thought it was gonna be kids and adults like always and it ended up being only kids (13?-16 yr olds) which im okay with but it always makes me anxious when im the only adult around

We started class w them not wanting to warm up (as usual) and only started running when i put the papa americano song (it is energising dont get me started)

We continued the class as usual until the end when they did NOT want to do the ab finisher which is usually just some form of cardio and alternating with a low or high plank.

Since they’re kids and I was the only adult there.. and also i have free will. I told them to spar (open fights with full gear) and when the bell rings one person planks while the other sits on him or pushes him down depending on how light the opponent is (obv i wont let a 16yr old sit on a 13 yr olds back i think thats more dangerous)

They did it for around 12 rounds, 20sec sparring and 10sec plank and alternating between each person so they did 1min of planks individually.

It’s safe to say they had fun :) and that i only face difficulties coaching when there are older people around me ;-;

[awaitingfall]

07.14.24

Wasn’t planning on posting today, but I’m starting to feel a little anxious so maybe writing it out will help.

I feel like something’s been going on with my heart. It beats so fast and so hard at random times throughout the day. Well it might not be random because I feel like it happens after I eat certain foods like carbs, and then maybe after a long day of not being too active it starts to beat like that in the evening. Or also when I’m having bad stomach cramping, which happened this morning again. But also just walking up a flight of stairs. I live on the 3rd floor of my apartment building and I walk up and down them everyday, you’d think my body would get used to it by now? But I literally have to stop before the last flight and just chill for a few seconds before I finish. And it’s not like I’m incredibly out of shape or anything.

I’ve only noticed it get this bad in the past few months, but I’ve definitely had a faster heart rate almost all my adult life. I don’t really remember the POUNDING heart ever being an issue other than after I’ve done something super active. Part of me feels like it could be from my neighbor’s cigarette smoke getting into our apartment and breathing that in whenever we’re home. Most times when we come home it REAKS of cigarettes. All I want is to have my own space away from other people’s bullshit but I don’t have enough money for a down payment on a house 😭 Anyways, I really don’t know what else it could be from. Maybe my meds are starting to affect me, but I’ve been on the same ones for years now, nothing’s changed. Although, now that I think of it, I used to take my anxiety meds at night before bed until I realized that I would get a pounding heart when I was just laying in bed trying to fall asleep. So I looked it up and that is one of the side effects of the med…shit, maybe that has a lot to do with it since switching to taking it in the morning. Damn I would’ve never thought about that if I didn’t right all this out, SEE writing out my problems DOES help sometimes! 🥲 Regardless, I could probably work on my cardio to help strengthen my heart, but I feel like that’s not fully addressing the issue. I see my doctor at the end of the month and I’m going to ask her to refer me to a cardiologist so they can run tests. I’m only worried because my grandfather died from heart related issues, although he didn’t have those problems until he was older. I just want to be careful and take care of myself as best as possible, especially while I’m still young.

I’m sure my anxiety doesn’t help with the rapid heart rate. I’m sure it just makes it worse once I start worrying about it.

I really want to be off of all of my meds. I feel like starting birth control is the reason I began having thyroid issues and made my anxiety worse. But I’ve been on birth control for 10 years now and I’m scared of how my body is going to react to stopping it 😰 If anyone has had any experience with stopping birth control can you comment or send me a message about how that went (would be even better if it was the Kariva brand). I feel like I hear so much negative stuff and I’m worried if I stop it it’s going to uproot my entire life. I did have fairly painful periods before BC and my job is very active, I feel like I’d have to ask off at least 3 days/month just to rest, but I’m also the fucking anchor holding everything down at my job and the only one who can work the press so no actual orders would get done for 3 days and my boss would not be about that 😭

Idk, just a lot to overthink about. But hopefully since I wrote it out here it won’t keep me up all night and I can have a peaceful sleep 😌

I’m just going to start fresh tomorrow. Wake up at 5am, start with a guided meditation sitting up in bed, drink some water and take my meds, then go upstairs and get a nice well-rounded workout in. My breakfast will be scrambled eggs with kimchi, spinach and feta cheese on some sourdough toast. Then I’ll prep my lunch and dinner which will both be plain Greek yogurt with some of that farm-fresh honey I just picked up today and a goji berry trail mix on top. And then I’ll spend the evening reading.

I just can’t let my boss stress me out tomorrow. The fact that he’s back in the shop for 2 months just makes me want to quit, but I know I’m stronger than that and can’t let a random human being affect my mental health like that. I shouldn’t let anything affect my mental health, unless it’s in a positive way 😤

[heathermehf]

Silver Sneakers Stability Class For Seniors with Gina Ogren! [Video]

[blogsandinfo]

How Often Should You Go to the Gym? A Guide for All Fitness Levels

When starting or maintaining a fitness routine, one of the most common questions people ask is: How often should I go to the gym? The answer depends on your fitness goals, current level, and lifestyle. Whether you're just beginning or you're an experienced athlete in Reno, here’s a quick guide to help you plan your gym visits.

Beginners (0–3 months of training)

Frequency: 2–3 times per week

Focus: Building consistency and learning proper form

Tips: Start with full-body workouts and give yourself time to recover

Intermediate (3–12 months)

Frequency: 3–5 times per week

Focus: Improving strength, endurance, and performance

Tips: Mix strength training with cardio and consider adding a rest day mid-week

Advanced (1+ year of consistent training)

Frequency: 4–6 times per week

Focus: Goal-specific training such as hypertrophy, powerlifting, or sport conditioning

Tips: Rotate muscle groups and use active recovery days to avoid burnout

Special Considerations

Busy schedule? Even two quality sessions a week can yield results.

Weight loss goals? Combine strength training with cardio 4–5 times per week.

Older adults or injury recovery? Consult a fitness professional to create a safe, customized plan.

No matter your fitness level, finding the right environment is key. If you're searching for a top-tier gym in Reno, check out Sports West Athletic Club. With expert trainers, modern equipment, and a supportive community, it’s the perfect place to start—or elevate—your fitness journey. Visit Sports West Athletic Club and take the first step toward your goals today!

[drmukeshshanker1]

Stronger Joints, Better Life: Advanced Orthopedic Solutions for All Ages

Joint health is fundamental to leading an active and fulfilling life. Across all age groups, people encounter orthopedic challenges—from poor posture and everyday wear to chronic joint conditions. By understanding key factors that affect joint health, individuals can make better choices and seek timely care. Here’s a closer look at the essential elements of orthopedic well-being, with insights from Dr. Mukesh Shanker, widely regarded as the Best Orthopedic Doctor in Noida.

1. Everyday Habits That Harm Your Joints

Seemingly harmless habits can negatively impact joint health over time. Sitting for long periods, slouching, improper lifting, or wearing unsupportive shoes can strain the joints. Even activities like excessive phone use with bent wrists or poor sleeping positions can lead to chronic joint discomfort. Identifying and modifying these habits early is crucial for long-term joint preservation.

2. How Aging Affects Bone Strength

As we grow older, bones naturally lose density, increasing the risk of fractures and joint degeneration. Aging also reduces cartilage, leading to stiffness and discomfort in commonly used joints like the knees, hips, and spine. Conditions such as osteoarthritis are more prevalent in older adults but can be managed with early orthopedic intervention. Dr. Mukesh Shanker emphasizes that timely treatment, tailored exercise, and nutritional guidance are essential for maintaining mobility in later years.

3. Myths About Joint Pain

Several misconceptions can delay appropriate treatment:

Myth: Only older people get joint pain.

Fact: Joint pain can affect anyone due to injury or inflammation.

Myth: Cracking knuckles causes arthritis.

Fact: No clinical link exists between knuckle cracking and arthritis.

According to Dr. Mukesh Shanker, understanding the truth about joint pain encourages patients to take action sooner and receive the care they need.

4. The Link Between Nutrition and Bone Health

Nutrition directly influences bone and joint strength. Essential nutrients like calcium, vitamin D, magnesium, and protein help build and maintain bone density. Include:

Leafy greens

Dairy or plant-based calcium sources

Nuts, seeds, and fish rich in omega-3

A balanced diet can reduce inflammation and improve joint function. Dr. Mukesh Shanker recommends consulting with a specialist to develop a nutrition plan tailored to orthopedic needs.

5. How to Improve Posture for Joint Support

Proper posture reduces strain on joints and supports spinal alignment. Key tips include:

Sit with feet flat and back straight

Use ergonomic chairs and workstations

Engage core muscles to stabilize the spine

Dr. Mukesh Shanker advises incorporating posture-correcting exercises into daily routines to reduce tension in the neck, back, and knees.

6. Impact of Obesity on Orthopedic Health

Excess weight puts tremendous stress on weight-bearing joints, particularly knees and hips. Obesity not only increases mechanical strain but also promotes inflammation, worsening joint damage. Managing weight through a balanced lifestyle improves mobility and reduces orthopedic risks. Dr. Mukesh Shanker, the Best Orthopedic Doctor in Noida, highlights that even modest weight loss can significantly reduce joint discomfort.

7. Exercises That Strengthen Bones and Joints

Physical activity is one of the most effective ways to protect joint health. Recommended exercises include:

Low-impact cardio (walking, swimming)

Strength training

Flexibility routines like yoga or stretching

These exercises enhance blood flow, strengthen muscles around the joints, and maintain flexibility. Dr. Mukesh Shanker helps patients build safe, customized exercise plans based on their orthopedic condition and age.

8. Warning Signs You Shouldn’t Ignore

If you experience persistent joint pain, swelling, limited range of motion, or warmth in a joint, it’s time to see a specialist. Other warning signs include:

Morning stiffness lasting over 30 minutes

Clicking or grinding sensations

Sudden weakness or instability

Dr. Mukesh Shanker emphasizes that early diagnosis improves long-term outcomes and helps avoid surgery when possible.

9. How Weather Affects Joint Pain

Changes in weather, especially cold and damp conditions, can intensify joint discomfort. While the exact mechanism isn’t fully understood, reduced atmospheric pressure may affect joint fluid and tissue. To ease weather-related joint pain:

Stay warm and active

Use heat therapy when needed

Stretch regularly to reduce stiffness

Dr. Mukesh Shanker suggests maintaining a consistent daily routine and monitoring symptoms to adjust care accordingly.

10. Questions to Ask Your Orthopedic Doctor

Being informed helps you take control of your health. During your orthopedic visit, consider asking:

What’s causing my joint pain?

What are my treatment options—surgical and non-surgical?

What lifestyle changes will help recovery?

Which exercises are safe for me?

Are there risks of long-term joint damage?

Patients working with Dr. Mukesh Shanker receive detailed answers and a patient-focused care plan that balances mobility, comfort, and prevention.

Conclusion

Orthopedic health affects every aspect of mobility and independence. Whether you're dealing with early signs of discomfort or managing long-term orthopedic conditions, knowledge and expert care make all the difference. By making small changes in daily habits, maintaining proper posture, eating well, and staying active, you can protect your joints at any age.

If you're experiencing joint-related concerns, consulting Dr. Mukesh Shanker, the Best Orthopedic Doctor in Noida, ensures timely diagnosis, personalized treatment, and long-term joint care designed to help you move better and live stronger—every day.

[how2fit]

High-Intensity Interval Training (HIIT) has been dominating the fitness world for years. Fitness enthusiasts praise it for its efficiency and calorie-burning potential. However, not everyone thrives on intense workouts. That is where low-intensity cardio (LISS) comes in. It is an approach that is gaining momentum for its sustainable, joint-friendly, and effective nature. While HIIT pushes the body to its limits, LISS focuses on steady, controlled movements performed for an extended duration. It allows individuals of all fitness levels to improve endurance, burn fat, and enhance cardiovascular health without extreme exertion. The growing popularity of low-intensity steady-state training has made it a preferred choice for beginners, older adults, and even professional athletes seeking active recovery. But what exactly is LISS cardio? How does it work? What are its benefits, and is it the right workout for you? This article explores everything you need to know about LISS training. The information below will help you incorporate LISS into your routine for better health, fitness, and longevity. What is LISS Cardio? LISS, short for Low-Intensity Steady-State cardio, refers to any aerobic activity performed at a moderate and continuous pace for an extended duration, typically 30 to 60 minutes. Unlike high-intensity workouts that require short bursts of energy, LISS maintains a steady heart rate at around 50-70% of your maximum capacity. It allows the body to burn fat efficiently while minimizing stress on joints and muscles. The core principle of LISS is sustainability, as it is a gentler, low-impact form of exercise that people of all fitness levels can do. Whether you are walking, cycling, swimming, or using an elliptical, the goal remains the same. It is to maintain a comfortable but effective pace that keeps the heart rate elevated without pushing the body to exhaustion. While LISS has gained renewed popularity in recent years, its concept is not new. Athletes and bodybuilders have used steady-state cardio for decades to improve endurance and aid recovery. According to the American College of Sports Medicine (ACSM), LISS aligns with public health guidelines that recommend 150–300 minutes of moderate-intensity aerobic activity per week for optimal cardiovascular health. How Does LISS Work? LISS cardio works by engaging the body’s aerobic system, which relies on oxygen, carbohydrates, and fat as primary energy sources. Unlike high-intensity workouts that predominantly use glycogen for fuel, LISS encourages the body to burn fat over an extended period. That makes it an excellent option for fat loss and endurance building. 1. Heart Rate and Energy Utilization The effectiveness of LISS training depends on maintaining a moderate heart rate, which is typically 50-70% of your maximum heart rate (MHR). To calculate your MHR, subtract your age from 220. For example, a 35-year-old individual would have an estimated MHR of 185 beats per minute (bpm). During LISS exercise, the target heart rate would range between 93-130 bpm. This controlled intensity ensures that fat remains the primary energy source. That makes LISS workouts effective for weight loss without excessive strain on the body. 2. The Role of Slow-Twitch Muscle Fibers LISS primarily activates slow-twitch (Type I) muscle fibers, which are responsible for sustained endurance-based activities. These fibers are highly fatigue-resistant and are optimized for oxygen use. They enable efficient energy production over long periods. According to the Strength and Conditioning Journal, strengthening these slow-twitch fibers through LISS training improves oxygen efficiency, enhances muscular endurance, and supports cardiovascular health. That makes LISS a foundational exercise for endurance athletes and beginners alike. 3. Fat Oxidation and Endurance Building LISS training gradually improves the body’s ability to oxidize fat for fuel. Fat oxidation is a process crucial for sustained energy levels and long-term fitness adaptations.

The American Council on Exercise (ACE) states that regular LISS workouts improve aerobic capacity. It allows the body to transport oxygen more efficiently, break down fat for energy, and extend workout duration over time. By maintaining a steady pace without exhausting the body, LISS allows for more frequent training sessions, reduces the risk of burnout, and promotes consistent fitness progress. Health Benefits and Other Advantages of LISS Training Low-intensity steady-state (LISS) cardio is not just a convenient alternative to high-intensity workouts. Instead, it comes with several health benefits that make it a valuable addition to any fitness routine. By maintaining a steady, moderate pace for an extended duration, LISS enhances cardiovascular endurance, supports fat loss, and reduces stress. Below are the key advantages of incorporating LISS training into your workout plan. 1. Supports Fat Burning and Weight Loss One of the main reasons people choose LISS cardio is its effectiveness in fat metabolism. During low-intensity exercise, the body primarily uses fat as its fuel source rather than carbohydrates. Research suggests that steady-state aerobic exercise is particularly effective in mobilizing fat stores for energy, which can aid in long-term fat loss. Unlike high-intensity workouts, LISS does not drastically spike cortisol levels, which can sometimes lead to increased fat retention. Additionally, a meta-analysis found that LISS and HIIT (high-intensity interval training) produce similar fat loss results, provided the total caloric expenditure is the same. That means LISS can be an equally effective method for losing fat, particularly for those who prefer longer, less strenuous workouts. 2. Enhances Cardiovascular Fitness LISS cardio strengthens the heart and lungs by improving aerobic capacity. According to the American College of Sports Medicine (ACSM), engaging in low-intensity steady-state workouts enhances oxygen consumption. It improves blood circulation, which helps reduce the risk of heart disease, high blood pressure, and stroke. Unlike high-intensity training, which puts immense stress on the cardiovascular system, LISS allows the heart to work at a moderate level for extended periods. This makes it an excellent option for individuals recovering from heart conditions or those who need to build endurance without overexertion. 3. Lower Impact, Joint-Friendly Exercise High-impact exercises such as sprinting and plyometric training can put significant stress on joints, which can lead to wear and tear over time. LISS, on the other hand, involves gentle, continuous movements like walking, cycling, or swimming. That makes it an ideal choice for people with joint pain, arthritis, or previous injuries. A study highlights that low-impact workouts are particularly beneficial for older adults. It helps them maintain mobility and reduce joint stiffness. Since LISS exercises do not involve sudden bursts of energy or heavy impact, they minimize the risk of injury while still delivering significant health benefits. 4. Faster Recovery and Reduced Muscle Fatigue Athletes often use LISS as an active recovery workout. Unlike high-intensity workouts that cause muscle soreness and prolonged fatigue, LISS improves blood circulation. Moreover, it aids muscle recovery by flushing out metabolic waste such as lactic acid. Athletes and strength trainers frequently include LISS cardio exercises on their rest days to maintain movement without placing excessive strain on the body. This approach can enhance endurance and prevent overtraining. As a result, it can keep energy levels stable while allowing muscles to recover efficiently. 5. Stress Reduction and Mental Well-Being Exercise is known to lower stress hormones, but high-intensity workouts can sometimes lead to an increase in cortisol, a stress hormone linked to weight gain and anxiety. In contrast, LISS training can reduce cortisol levels, making it an excellent option for stress relief.

According to a study, low-intensity exercise decreases cortisol production. It leads to improved mood and reduced anxiety. Additionally, activities like walking or cycling outdoors can boost endorphins, the body’s natural mood-enhancing chemicals, improving overall mental well-being. 6. Suitable for Beginners and All Fitness Levels LISS workouts require no advanced fitness level or technical skills. That makes them accessible to beginners. Whether you are just starting your fitness journey or returning after a long break, LISS training allows for gradual progression without the risk of burnout or injury. Unlike high-intensity workouts that require short bursts of extreme effort, LISS exercises focus on consistency and endurance. That makes them an excellent choice for individuals of all ages and fitness backgrounds. 7. Improves Endurance for Long-Distance Training LISS cardio is a foundational element for endurance training. Long-distance runners, cyclists, and swimmers often integrate LISS cardiovascular fitness workouts into their training routines to improve stamina and aerobic efficiency. LISS helps train the body to sustain effort for extended durations by improving oxygen utilization and energy efficiency. That makes it a valuable tool for marathon training and other endurance-based sports. 8. Can Be Done Anywhere and Requires No Equipment LISS is versatile and convenient. Whether you prefer outdoor activities like walking, hiking, or cycling or indoor workouts like treadmill walking or stair climbing, LISS cardio can be done virtually anywhere. Unlike strength training, which requires weights, or HIIT, which often involves specialized equipment, LISS workouts require no expensive gear. That makes it an affordable and accessible option for anyone looking to stay active. Potential Drawbacks of Low-Intensity Cardio While low-intensity cardio (LISS) offers numerous benefits, it is vital to recognize its limitations and drawbacks. Like any form of exercise, LISS may not be suitable for everyone, and its effectiveness depends on individual goals and preferences. Below are some potential drawbacks of LISS training. 1. Longer Duration Compared to High-Intensity Workouts LISS workouts require longer exercise durations to achieve the same calorie-burning effect as high-intensity workouts. While a 20-minute HIIT session can burn as many calories as a 60-minute LISS workout, the latter requires a more significant time commitment. That can be a challenge for those with busy schedules who need faster results in less time. 2. Risk of Overuse Injuries Although LISS is gentle on the joints, repetitive movements over long periods can lead to overuse injuries if proper recovery is not maintained. For example, excessive walking, jogging, or cycling without variation may cause shin splints, knee pain, or lower back strain. Incorporating cross-training and strength exercises can help balance muscle engagement and reduce injury risks. 3. Can Become Boring or Repetitive LISS workouts involve steady, sustained movements, which some individuals may find monotonous. Unlike high-intensity training, which offers variation and short bursts of energy, performing the same activity at a moderate pace for extended periods can lead to mental fatigue and lack of motivation. To combat boredom, consider changing workout environments, listening to music or podcasts, or exercising with a friend. 4. Potential Increase in Appetite Some research suggests that prolonged low-intensity exercise can increase hunger hormones. It leads to greater calorie consumption post-workout. If weight loss is a goal, excessive eating after LISS sessions can counteract the caloric deficit. Being mindful of post-workout nutrition and focusing on balanced meals with proteins, healthy fats, and fiber can help regulate hunger levels. Examples of LISS Exercises LISS workouts are versatile and adaptable. That makes them an excellent choice for people of all fitness levels.

Below are some effective LISS exercises that can be performed indoors, outdoors, or in a gym. 1. Walking Walking is one of the most accessible LISS exercises and is gentle on the joints. You can do it anywhere, at any time, and it is excellent for improving cardiovascular endurance. To maximize benefits, maintain a moderate pace where you can talk but not sing. 2. Cycling Whether outdoors or on a stationary bike, cycling at a moderate, consistent pace provides excellent cardiovascular benefits while minimizing joint impact. It is ideal for building leg strength and improving aerobic fitness. 3. Swimming Swimming is a full-body LISS workout that enhances cardiovascular fitness, endurance, and muscle tone. The buoyancy of water reduces joint stress, making it ideal for injury recovery or low-impact training. 4. Rowing Machine Using a rowing machine at a moderate pace for an extended duration engages both upper and lower body muscles while improving cardiovascular endurance. It is an excellent LISS option for those who want a low-impact, full-body workout. 5. Hiking on Flat or Gradual Inclines Hiking on moderate trails at a steady pace is an excellent LISS workout. It builds endurance, strengthens lower-body muscles, and provides mental relaxation. 6. Elliptical Machine For those looking to reduce joint impact, the elliptical machine offers a controlled, low-impact LISS workout. Adjusting resistance levels can help customize intensity while maintaining a steady-state heart rate. 7. Light Jogging Unlike high-intensity running, light jogging at a steady pace maintains moderate heart rate levels while offering aerobic benefits. It is ideal for endurance training and an entry-level option for new runners. Who Should Do LISS? LISS is suitable for almost everyone, making it a versatile addition to any workout routine. Below are groups who may benefit the most from LISS training: Beginners: Those new to fitness can use LISS as an entry-level workout to build endurance without excessive strain. Individuals Recovering from Injury: Since LISS is low-impact, it is often recommended for rehabilitation and post-injury recovery. Older Adults: LISS helps maintain mobility, heart health, and muscle endurance without excessive physical strain. People Training for Endurance Events: Marathon runners, cyclists, and triathletes use LISS for stamina-building and active recovery. Anyone Seeking Active Recovery: LISS is ideal for rest days, helping promote blood circulation and muscle recovery. How to Get Started with LISS For beginners, incorporating LISS three times a week for 30-45 minutes is a great start. More experienced individuals can integrate LISS sessions alongside strength training and high-intensity workouts. Follow these steps: Choose an activity: Select a low-impact workout like walking, cycling, or swimming. Set a duration: Aim for 30-60 minutes per session at moderate intensity. Monitor heart rate: Maintain 50-70% of your max heart rate for optimal results. Stay consistent: Perform LISS 3-5 times a week for sustained fitness benefits. Progress gradually: Increase duration and frequency as endurance improves. how2fit Note When it comes to fitness, there is no one-size-fits-all approach. Low-intensity cardio (LISS) is an effective, sustainable workout that supports fat loss, cardiovascular health, and recovery. However, exercise effectiveness depends on consistency, personal goals, and overall lifestyle. Finding a balance between different workout intensities is key to long-term health and fitness success. At how2fit, we encourage mindful movement—whether it is LISS, HIIT, or strength training, the best workout is the one that keeps you engaged and consistent. The Final Word LISS cardio is a versatile, low-impact workout option that improves aerobic fitness, supports fat loss, and enhances recovery. Its accessibility makes it a great fit for beginners, endurance athletes, and those looking for a sustainable exercise routine.

While HIIT may provide faster calorie burn, LISS offers long-term endurance benefits without excessive strain. For those seeking guided fitness routines, Healthify Studio provides live group workouts with top trainers from around the world. Whether you prefer yoga, dance, Pilates, or strength training, how2fit’s AI-powered fitness plans help you stay on track. The key to lasting results is consistency, balance, and a fitness plan that fits your lifestyle. Frequently Asked Questions (FAQs) Q: What is LISS cardio, and how is it different from HIIT? A: LISS cardio (Low-Intensity Steady-State) is a moderate-intensity exercise performed at a steady pace for an extended period. Unlike HIIT, which involves short bursts of intense activity followed by rest, LISS maintains a consistent heart rate of 50-70% MHR. Q: How long should a LISS workout last? A: LISS workouts typically last 30-60 minutes. The duration depends on fitness goals, endurance levels, and workout frequency. Q: Does LISS help with weight loss? A: Yes, LISS supports fat loss by encouraging the body to use fat as a fuel source. However, pairing it with strength training and a healthy diet enhances weight loss results. Q: Can LISS replace strength training? A: No, LISS should not replace resistance training. Strength training is essential for muscle building and metabolism support. Combining both workouts offers comprehensive fitness benefits. Q: Is LISS better than HIIT? A: Neither is “better”—it depends on fitness goals. HIIT is efficient for burning calories in a short time, while LISS is ideal for endurance, fat oxidation, and recovery. Q: What are the best LISS exercises? A: Walking, swimming, cycling, rowing, and hiking are some of the best LISS exercises. They are low-impact and easy to incorporate into daily routines. Q: How often should I do LISS cardio? A: For general fitness, 3-5 sessions per week are recommended. You can combine it with strength training or HIIT for a balanced workout routine. Research Sources 1. The Effects of High-Intensity Interval Training vs. Steady State Training on Aerobic and Anaerobic Capacity 2. Steady State Vs. Interval Training: Which One is Best for Your Clients? 3. Continuous Exercise but Not High-Intensity Interval Training Improves Fat Distribution in Overweight Adults 4. Exercise and circulating Cortisol levels: The intensity threshold effect 5. The great outdoors: how a green exercise environment can benefit all 6. Accelerating Recovery from Exercise-Induced Muscle Injuries in Triathletes: Considerations for Olympic Distance Races 7. Muscle Fiber Types and Training 8. Being Active 9. Physical activity guidelines for Americans 10. Understanding Your Target Heart Rate 11. Measuring Physical Activity Intensity 12. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies 13. What Exactly Is “Moderate-Intensity” Aerobic Exercise? 14. Continuous exercise but not high-intensity interval training improves fat distribution in overweight adults

[healingherbs2019]

Strength Training Benefits for Ageing Bodies

As our population ages, the importance of maintaining physical fitness has never been more crucial. With the rising interest in home fitness equipment, from checking the dumbbell price in Sri Lanka to setting up complete home gyms, more seniors are discovering the transformative power of strength training. This comprehensive guide explores how resistance training can help aging bodies maintain vitality, independence, and quality of life well into the golden years.

The Science Behind Aging and Muscle Loss

The human body undergoes significant changes as it ages, particularly in terms of muscle mass and strength. After age 30, we naturally lose 3-5% of our muscle mass per decade, a process known as sarcopenia. This loss accelerates after age 60, leading to decreased mobility, increased fall risk, and reduced independence. However, research shows that regular strength training can significantly slow or even reverse this process.

Core Benefits of Strength Training for Older Adults

Muscle Preservation and Growth

Even in their seventies and eighties, individuals can build significant muscle mass through proper strength training. This is not just about aesthetics – maintaining muscle mass is crucial for everyday activities, from carrying groceries to climbing stairs. While many fitness enthusiasts in Sri Lanka are investing in equipment like a cross trainer in Sri Lanka for cardio workouts, combining this with strength training provides optimal results for aging bodies.

Bone Density Enhancement

Osteoporosis affects millions of older adults worldwide, particularly women after menopause. Strength training creates controlled stress on bones, stimulating them to maintain and even increase their density. This adaptation process helps prevent fractures and maintains skeletal integrity, allowing seniors to stay active and independent longer.

Metabolic Health Improvements

Muscle tissue is metabolically active, meaning it burns calories even at rest. By maintaining or increasing muscle mass through strength training, older adults can better regulate their body weight and blood sugar levels. This is particularly important as metabolism naturally slows with age, making weight management more challenging.

Practical Implementation: Starting Your Strength Training Journey

Beginning a strength training program requires careful consideration and proper guidance. While setting up a home gym in Sri Lanka has become increasingly popular, it is essential to start with proper form and appropriate resistance levels. Many beginners find success with bodyweight exercises before progressing to equipment-based workouts.

Safety First: Proper Form and Progression

The key to successful strength training at any age is proper form. Working with a qualified fitness professional, at least initially, can help ensure exercises are performed correctly to maximise benefits and minimise injury risk. Many seniors find that starting with supervised sessions helps build confidence before transitioning to home workouts.

Equipment Considerations

While a weight lifting bench in Sri Lanka and other equipment can enhance your workout options, expensive gear is not necessary to start. Simple resistance bands, light dumbbells, and bodyweight exercises can provide excellent results. As strength and confidence grow, you can gradually expand your equipment collection based on your goals and preferences.

The Mental Health Connection

Strength training's benefits extend beyond the physical realm. Regular resistance exercise has been shown to improve cognitive function, reduce depression symptoms, and enhance overall mental well-being in older adults. The sense of accomplishment from progressively increasing strength can boost confidence and self-esteem, leading to a more positive outlook on aging.

Social Aspects and Community Building

While home workouts offer convenience, many seniors benefit from group strength training sessions. These provide opportunities for social interaction, mutual encouragement, and shared learning experiences. Some people combine home workouts using their personal equipment with occasional gym or community centre sessions for the best of both worlds.

Nutrition's Role in Strength Training Success

Proper nutrition becomes even more crucial when engaging in strength training as an older adult. Protein needs often increase to support muscle maintenance and growth. Consulting with a healthcare provider or registered dietitian can help ensure nutritional needs are met while considering any existing health conditions or medications.

Adapting to Individual Needs and Limitations

One of strength training's greatest advantages is its adaptability. Exercises can be modified to accommodate various physical limitations, health conditions, or mobility issues. This individualisation ensures that almost everyone can participate and benefit from some form of resistance training.

Long-term Success Strategies

Consistency Over Intensity: While it is important to challenge yourself, consistency matters more than intensity for long-term success. Establishing a sustainable routine that fits your lifestyle increases the likelihood of maintaining your strength training practice over time.

Progress Monitoring: Keeping track of your progress through strength gains, improved function in daily activities, or other measurable metrics can help maintain motivation. Many people find that documenting their journey helps them stay committed to their training goals.

Looking Ahead: The Future of Senior Strength Training

As our understanding of aging and exercise science continues to evolve, new approaches to strength training for older adults are emerging. Technology is playing an increasing role, with apps and smart equipment making it easier to maintain proper form and track progress. However, the fundamental principles of progressive resistance training remain constant.

Strength training represents a powerful tool for maintaining health, independence, and quality of life as we age. While the initial steps might seem daunting, the benefits far outweigh any temporary discomfort or uncertainty. Whether you are just beginning to explore fitness options or looking to enhance your existing routine, incorporating regular strength training can help ensure your golden years are marked by vitality and independence rather than decline.

Remember that it is never too late to start, and every bit of strength training contributes to better health outcomes. By taking control of your physical fitness through strength training, you are investing in a healthier, more capable future self.

[drgyana]

The Science Behind Heart Rate Recovery and What It Says About Your Fitness

Heart health is one of the most important aspects of overall well-being. While many people focus on their resting heart rate or the number of beats per minute during exercise, fewer pay attention to how quickly their heart rate returns to normal after physical activity. This is known as heart rate recovery (HRR), and it can reveal a lot about cardiovascular fitness and overall health.

What is Heart Rate Recovery?

Heart rate recovery refers to how quickly your heart rate drops after stopping exercise. It is usually measured in the first one to two minutes after exertion. The faster your heart rate decreases, the better your cardiovascular fitness tends to be. A slow recovery may indicate poor fitness levels or potential heart-related concerns.

How is Heart Rate Recovery Measured?

Measuring HRR is simple and requires no special equipment beyond a stopwatch or fitness tracker. Here's how you can check it:

Engage in Exercise – Perform moderate to intense physical activity, such as running, cycling, or jumping rope, for a few minutes.

Measure Your Peak Heart Rate – Right after stopping, check your pulse using a smartwatch, heart rate monitor, or by manually counting beats per minute (BPM).

Check Again After One Minute – Measure your heart rate exactly 60 seconds after stopping.

Calculate the Difference – Subtract the one-minute heart rate from your peak heart rate.

For example, if your heart rate was 160 BPM right after exercising and dropped to 120 BPM after one minute, your HRR is 40 BPM. A decrease of 20 BPM or more is generally considered healthy, while a drop of fewer than 12 BPM may indicate a risk of heart issues.

What Does Heart Rate Recovery Indicate?

HRR provides valuable insights into cardiovascular fitness. A fast drop suggests that your heart is strong and efficient, while a slow decline may be a sign that your heart is struggling to return to its resting state.

Good HRR (20+ BPM drop in one minute) – Indicates strong cardiovascular health and good fitness levels.

Moderate HRR (12-20 BPM drop) – Suggests average heart fitness but room for improvement.

Poor HRR (Less than 12 BPM drop) – May indicate an increased risk of heart disease and other health concerns. Consulting a cardiologist in Bhubaneswar may be helpful if you fall into this category.

Factors That Influence Heart Rate Recovery

Several factors can affect how quickly your heart rate recovers:

Fitness Level – Regular physical activity improves heart efficiency, leading to a quicker HRR.

Age – Younger individuals generally experience faster HRR than older adults.

Hydration – Dehydration can slow down recovery and affect overall heart function.

Stress Levels – High stress or anxiety can keep the heart rate elevated for longer periods.

Sleep Quality – Poor sleep patterns can negatively impact heart function and HRR.

Medical Conditions – Conditions like diabetes, hypertension, or obesity can slow down HRR.

How to Improve Heart Rate Recovery

If your HRR is slower than expected, there are ways to improve it.

Regular Cardio Exercise – Activities like walking, jogging, swimming, or cycling strengthen the heart and improve recovery times.

Strength Training – Building muscle supports overall heart health and boosts metabolism.

Balanced Diet – Eating heart-friendly foods such as leafy greens, lean proteins, and healthy fats can enhance cardiovascular function.

Hydration – Drinking enough water supports blood circulation and heart efficiency.

Stress Management – Techniques like meditation, deep breathing, or yoga can help lower heart rate faster.

Quality Sleep – Prioritizing rest allows the body to recover and maintain a healthy cardiovascular system.

When to Seek Medical Advice

A slow heart rate recovery can sometimes indicate underlying heart conditions. If you consistently notice a poor HRR, experience dizziness, chest discomfort, or unusual fatigue, it's best to consult a cardiologist in Bhubaneswar for a thorough evaluation.

Final Thoughts

Heart rate recovery is a simple yet powerful way to assess fitness and heart health. By tracking your HRR and making small lifestyle changes, you can improve cardiovascular function and overall well-being. Paying attention to your heart’s signals today can help prevent bigger health concerns in the future.

[seemasingh1111]

Zumba: The Ultimate Dance Party That Doubles as a Workout

Forget the treadmill, ditch the dumbbells, and say goodbye to boring workouts—Zumba is here to change the way you think about fitness. More than just an exercise routine, Zumba is a dance-fueled celebration that gets your heart pumping, your body moving, and your energy soaring. Whether you're a fitness beginner or a seasoned gym-goer, this high-energy workout proves that staying active can feel like a party.

Zumba: The Workout That Doesn't Feel Like Work

Many people struggle with traditional workouts because they feel repetitive or dull. Running on a treadmill, lifting weights, or doing crunches can feel like a chore. But Zumba transforms fitness into something fun, engaging, and effortless.

Developed in the 1990s by Colombian choreographer Beto Pérez, Zumba combines Latin and international music with dynamic dance moves. The result is a workout that feels more like a non-stop dance festival than an hour at the gym.

Why Zumba Feels Like a Party

Unlike conventional workouts that focus on sets and reps, Zumba is designed to engage both the body and the mind. Here’s what makes it so enjoyable:

Energetic Music – With beats from salsa, reggaeton, merengue, hip-hop, and more, every session feels like a celebration.

Easy-to-Follow Moves – No dance experience is required, and the routines are designed to be accessible for all skill levels.

A Supportive Atmosphere – Zumba fosters a community spirit where participants can enjoy themselves without pressure.

A Full-Body Workout Without the Boredom – The combination of cardio, strength, and rhythm keeps the experience exciting from start to finish.

The Health Benefits of Zumba

Beyond the fun factor, Zumba is a powerful workout that delivers a range of physical and mental benefits:

Burns Calories and Fat – A one-hour session can burn between 500 and 800 calories, making it an effective way to lose weight.

Improves Cardiovascular Health – The mix of high and low-intensity movements enhances heart health and endurance.

Strengthens and Tones Muscles – The diverse movements work the core, legs, arms, and glutes, helping to build strength.

Boosts Mood and Reduces Stress – Movement and music stimulate the release of endorphins, promoting relaxation and reducing anxiety.

Enhances Coordination and Balance – The variety of dance steps and transitions improve flexibility, agility, and coordination.

Who Can Do Zumba?

One of the best things about Zumba is its accessibility. Regardless of age, fitness level, or experience, there is a Zumba class suited for everyone.

Zumba Gold – A modified version for older adults, focusing on balance and lower-impact movements.

Aqua Zumba – A water-based adaptation that provides resistance while being gentle on the joints.

Zumba Kids – A fun and engaging way to encourage children to stay active.

Zumba Toning – Incorporates light weights for added muscle sculpting.

How to Get Started

Find a Class – Many gyms, community centers, and online platforms offer Zumba sessions.

Wear Comfortable Clothing – Opt for breathable workout gear and supportive sneakers.

Stay Hydrated – Keep water on hand, as Zumba can be an intense workout.

Have Fun and Let Go – Focus on moving to the music rather than perfecting every step.

Final Thoughts: Ditch the Workout, Join the Party

Zumba is more than just exercise—it is an experience that promotes joy, confidence, and self-expression. It proves that fitness does not have to feel like hard work. Whether you want to lose weight, relieve stress, or simply have fun, Zumba offers a dynamic way to stay active.

Are you ready to turn up the music, shake off stress, and dance your way to better health? Join the Zumba movement and transform your fitness routine into a celebration.

To know more click here:- https://zyrax.in/

[fitnessandtrainer]

How to Choose Senior Fitness Videos Based on Your Health Goals

As we age, maintaining an active lifestyle becomes essential for preserving overall health and well-being. Senior fitness videos have become a popular tool for those looking to stay fit from the comfort of their homes. However, with so many options available, it can be overwhelming to choose the right ones that align with your specific health goals. We’ll guide you on how to choose senior fitness videos based on your personal health goals.

1. Identify Your Health Goals

Before selecting senior fitness videos, it’s important to first assess your individual health goals. Are you looking to improve flexibility, build strength, enhance balance, lose weight, or simply stay active? Each goal requires different types of exercises, so understanding what you want to achieve will help narrow down the right video options.

Weight Loss: If weight loss is your primary goal, focus on cardio-based videos that elevate your heart rate and burn calories.

Strength and Muscle Building: For seniors looking to build strength, look for videos with light resistance exercises, bodyweight routines, or even simple weightlifting techniques.

Flexibility and Mobility: If improving flexibility or joint mobility is your goal, choose videos focused on stretching, yoga, or Pilates.

Balance and Fall Prevention: To prevent falls and improve balance, you should focus on exercises that engage core muscles, leg strength, and coordination.

2. Consider Your Fitness Level

Fitness levels vary significantly among seniors, so it’s important to choose senior fitness videos that match your capabilities. Many fitness videos are designed with different levels in mind—beginner, intermediate, and advanced. Choosing videos suited to your current fitness level will help you avoid injury and ensure that you see gradual improvement.

Beginner: If you’re just starting, look for beginner-friendly videos that offer gentle movements and basic exercises to avoid strain.

Intermediate and Advanced: For those who have been active for years or have built up strength, intermediate and advanced videos offer more challenging routines that increase in intensity.

Always listen to your body and modify exercises as needed to suit your own comfort and ability.

3. Look for Safe and Age-Appropriate Routines

Safety should always be a priority when choosing senior fitness videos. Avoid exercises that could put too much strain on joints or require excessive twisting or high-impact movements. Many senior fitness experts provide routines specifically designed to accommodate the unique needs of older adults, such as low-impact workouts or chair exercises for individuals with limited mobility.

Chair Exercises: If you have limited mobility or prefer seated workouts, chair exercises are a great choice. These videos help improve strength and flexibility without putting unnecessary strain on your joints.

Low-Impact Workouts: Videos that focus on low-impact movements are ideal for seniors, as they protect joints while still providing a great workout. Look for routines that include walking in place, gentle leg lifts, or controlled stretching.

4. Choose Videos with Clear Instructions and Demonstrations

Senior fitness videos should be easy to follow, with clear instructions and demonstrations. Look for videos that break down each exercise step by step and offer modifications for different fitness levels. Instructors should also provide tips on proper form and breathing techniques to reduce the risk of injury.

5. Find Videos That Keep You Motivated

The key to staying consistent with your fitness routine is motivation. Choose videos that inspire you to keep going, whether it’s through upbeat music, encouraging instructors, or routines that make you feel accomplished. Find a fitness video that not only aligns with your health goals but also gets you excited to move and stay active.

Conclusion

Choosing the right senior fitness videos based on your health goals can make a big difference in your fitness journey. By identifying your goals, assessing your fitness level, ensuring safety, and selecting videos with clear instructions and motivation, you can achieve lasting health improvements. Stay active, stay strong, and let fitness videos become a vital part of your wellness routine.

For more expert fitness tips, explore our wide range of senior fitness content at Yes2next!