#run. lift. cardio. exercise. health

[englandcoaching]

Embrace Movement for a Healthier, Happier You!

  If you have ben following my blog you’ll find I’m very pro-movement. Not only because It has helped myself and the thousands of individuals I’ve helped take back their life through pain, injury, and physical limitations; but because there’s global research that also backs up this seemingly “magic health supplement” called exercise. I have attached previous writing linked with additional…

[luca-ercolani]

Small home gym @ Wilson, Wyoming (USA)

(Via: RoomPorn on Reddit)

[tanadrin]

I know there is a G factor because I cannot become great at anything no matter how much work and study I put into it while others can achieve greatness. If G didn't exist then all my study and practice would pay off because I would share a common starting point with the great people.

we do not waste time trying to model a single A factor of general athletic ability. we recognize that though many kinds of athletic ability may be loosely correlated, it makes much more sense to evaluate those abilities more or less separately, and that different athletes with different skills are suited to different kinds of athletic performance. but talking about an A factor would not be useful if we wanted to understand why some people are good at running, nor would it be useful if we wanted to generate advice on how to run farther or faster. it might, for instance, lead us to advocate lifting weights to promote A, when in fact we know that weightlifting ability doesn't have much to do with performance at cardio-intensive exercise like running.

and while i could not become a professional soccer player if i worked really hard at it, i definitely could improve my running ability if i trained correctly.

(we might even envision an AQ test that measures stuff like body fat percentage and maximum duration of sustained cardio-intensive activity that captures obvious truths like "Tanadrin is a lousy athlete" but can't reliably predict the difference in performance between someone who exercises a lot and is in very good health, but is otherwise ordinary, and someone who is an Olympic-level athlete)

similarly i think as we come to understand intelligence better as the interplay of many distinct faculties like memory, creativity, ability to visualize, etc, etc, we may both better understand the actual relationship between genes and intelligence (e.g., the way genes that influence the development of the hippocampus affect ability to remember information) and even how to train those cognitive faculties better.

[themedialmercurial]

❤️‍🔥Mars and how you exercise ❤️‍🔥

Mars represents energy, passion and exercise. It can hint towards how you structure your workout regiment and what types of physical activities you may gravitate towards. 🩰🏹🧘🏽‍♀️

🏅MARS IN ARIES/1H🏅

Release their aggression through their exercise and like a lot of physical stimulation

Boxing, wrestling, weight training, running, martial arts

🏅MARS IN TAURUS/2H🏅

Elegant, mindful forms of exercise. Much focus on the way in which the body moves and precision. "Grounding" activities

Dance (particularly ballet), yoga, meditation, walking in nature

🏅MARS IN GEMINI/3H🏅

Exercises requiring mental stimulation and actively engage the mind

Cardio, biking, running, tennis, fitness gaming programs, golf

🏅MARS IN CANCER/4H🏅

Activities involving water, exercise as a form of stress alleviation

Swimming, at-home workouts, dancing around their home

🏅MARS IN LEO/5H🏅

Exercises involving a mirror, physically challenging workouts, competitive in nature

Speed skating, strength-training, HIIT, marathon training, soccer

🏅MARS IN VIRGO/6H🏅

Incorporating exercise into their routine, workouts as a means of improving their physical and mental health

Pilates, gymnastics, nature walks, rock climbing

🏅MARS IN LIBRA/7H🏅

Light exercise, often lacking the motivation to formally exercise

Dance, skating, leisure walks in nature

🏅MARS IN SCORPIO/8H🏅

Exercises that accentuate the body, sweat-inducing activities, dangerous sports are favoured

Wakeboarding, pole dancing, race car driving, intense martial arts

🏅MARS IN SAGITARIUS/9H🏅

Sports which allow for new paths to be discovered

Horseback riding, cross-country running, archery, cycling

🏅MARS IN CAPRICORN/10H🏅

Creates competition within the self, structured workouts, disciplined

Track and field running, conditioning, heavy lifting

🏅MARS IN AQUARIUS/11H🏅

Combining mental and physical stimulation, tendency to want to regularly change their routine, energetic or unusual exercises

Skydiving, acrobatics, crossfit, spin classes

🏅MARS IN PISCES/12H🏅

Lower impact activities, exercises that involve natural instincts

Swimming, soccer, basketball, yoga

[ros3ybabe]

Poll For The Girlies 🎀

I’m wondering, what are your guys main form of working out? Pilates, yoga, weight lifting, cardio, etc? And why do you do those as your main and what do you recommend others? Let’s share the knowledge and help inspire some other girlies who are in or may be starting their fitness journey! I myself do lots of walking, mat pilates, and yoga. I am going to be trying reformer Pilates next semester and will be going back to weight lifting a couple times a week next semester as well. I recommend low impact exercise (yoga and Pilates) for keeping cortisol levels low, strength training to build muscles in whatever area if your body you want, and any form of cardio to increase endurance, stamina, and heart health!

please reblog/comment, I want to see what the most common answers are and share the inspiration and motivation for everyone who may be thinking of what to do to start exercising or how to switch up their own routine!

[coochiequeens]

As your bones lose density, the only way you will protect them is by keeping your muscle mass; building strength in middle age is part of what will define the shape and tempo of your old age. “

When 50-year-old Anna Jenkins, the founder of We Are Fit Attitude (Wafa), a woman-only health and fitness club, looked online for images of older women exercising, she was irritated by the pitiful size of the weights: the stock image is of a woman with grey hair lifting a 1kg weight, as if doing so were some kind of milestone. My personal bugbears are the photos in which there is a personal trainer with an expression of infinite patience next to the older woman, as if the latter is weak and half witted.

Stock photos are the internet’s idea of what the world should look like, sets of generic images intended to illustrate articles and advertising, often revealing more worldview than they probably set out to. There are famously a lot of photos of white women laughing near salad, meant for healthy eating content, but also reinforcing inane cheer and self-denial as cornerstones of femininity. If fitness imagery of the young is all about aspiration – six packs, muscle definition and impossible body fat percentages – fitness imagery of older people is almost anti-aspirational. Its message is: “You probably can’t do anything at all, but look over here, there’s a lady managing this tiny thing.”

Jenkins runs the Wafa classes remotely and in person for women ranging from their late 30s to their mid-70s. One Saturday, at a class in Merton, south London, they decided to create a new set of photos, repopulate the ecosystem of stock photographs, so that when you search for “older women exercising”, you will be able to see what that really looks like. “These are proper weights,” says Annette Hinds, 60. “We’re not pussyfooting about.”

Jenkins went into group work and coaching from personal training because she had noticed that, in the gym: “Women would go straight to the cardio machine because they knew how it worked. It’s a frightening environment when you think you don’t belong, when you’re unhappy in your body shape. But they didn’t need more cardio – at 45-plus your body needs strength work. Especially during the menopause. It’s just a fact.”

As your bones lose density, the only way you will protect them is by keeping your muscle mass; building strength in middle age is part of what will define the shape and tempo of your old age. But as Glenda Cooper, 51, who usually does this class remotely five times a week, says, there is more to it than that. “Women at this time of life have parents we’re caring for. I’ve got two kids. You don’t want to take up too much space, you feel invisible anyway, you don’t make time for yourself. It’s so important to have a sense of your own strength, which I think is absent from the rest of our lives.”

The atmosphere is fierce: as Lorraine Turner, 59, says: “I never used to think I was competitive, but later in life, I’ve realised that I am. I get a lot out of it if I push myself more.” Karen Silvestri, 60, remarks archly: “My husband’s a chef so I eat a lot and drink a lot. I still manage to retain this normal shape.”

Palmer’s daughter paid her a compliment on her butt the other day: “She said it wasn’t flat like a lot of women my age.” Downward comparison is very motivating, and it is also fun to watch when people are so unabashed about it.

“We’re a funny bunch, women, aren’t we?” Teresa Klasener, 61, says. She was very active until she got rheumatoid arthritis, then it all hit the skids until she started with Wafa two years ago. “We have all these mental blocks, we don’t prioritise ourselves, but once we’re in a group, we’ll fly.”

Jenkins says: “When I first became a personal trainer, I’d see a lot of women who were yo-yo dieters, and it was often because they were trying to be skinnier than their bodies were meant to be. I think exercise makes you confident in your shape as it is.” That might be the ultimate break with the visual norms of the fitness industry, that these are images of strength and exertion for their own sake, not for how they’ll make you look in spaghetti straps.

“I never knew what people were talking about with the endorphin thing,” Redford says. “And now, I do feel a sense of joy and self-congratulation, knowing that I just fucking went for it.”

[healthy444]

What are the most effective exercises for weight loss?

When it comes to losing weight, the key is to find exercises that you enjoy and can stick with consistently. Here are some of the most effective exercises for weight loss:

Walking: It's simple, free, and accessible. A brisk walk can burn calories, improve your mood, and be easy on your joints.

Running or Jogging: These are great for burning a lot of calories in a short time. If you're just starting out, you can alternate between jogging and walking.

Cycling: Whether on a stationary bike or riding outside, cycling is excellent for weight loss and also builds leg strength.

High-Intensity Interval Training (HIIT): These short bursts of intense exercise followed by rest periods are incredibly effective for burning calories and boosting metabolism.

Swimming: This full-body workout is gentle on the joints and great for building endurance and muscle while burning calories.

Strength Training: Lifting weights or doing body-weight exercises (like push-ups and squats) helps build muscle, which can increase your resting metabolism and help you burn more calories even when you're not working out.

Group Fitness Classes: Activities like Zumba, kickboxing, or spin classes can be fun and motivating, making it easier to stay consistent.

Yoga and Pilates: While these might not burn as many calories as some high-intensity workouts, they help with flexibility, muscle tone, and stress reduction, all of which support weight loss.

Rowing: This is a fantastic full-body workout that targets multiple muscle groups and burns a significant number of calories. Plus, it’s low-impact.

Jumping Rope: It’s not just for kids! Jumping rope is an excellent cardiovascular exercise that can burn a lot of calories in a short amount of time.

Dance Workouts: From hip-hop to ballroom, dancing is a fun way to get your heart rate up and burn calories without it feeling like a chore.

Hiking: If you enjoy the outdoors, hiking is a great way to combine cardio with strength training (especially if you’re tackling hills).

Stair Climbing: Whether you use a stair machine at the gym or take the stairs whenever possible, this exercise targets your legs and glutes and can really get your heart pumping.

Kickboxing: This high-energy workout helps you burn calories while improving your coordination and building muscle.

Elliptical Trainer: This machine provides a low-impact workout that can help you burn calories and improve your cardiovascular health.

Additional Tips for Maximizing Weight Loss with Exercise:

Consistency is Key: Regular exercise is more important than occasional intense workouts. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, combined with muscle-strengthening activities on two or more days a week.

Mix it Up: Variety can prevent boredom and target different muscle groups. Combine cardio with strength training and flexibility exercises for a well-rounded routine.

Stay Hydrated: Drinking water before, during, and after workouts helps maintain your energy levels and improves performance.

Monitor Your Progress: Keep track of your workouts and progress. This can help you stay motivated and make necessary adjustments to your routine.

Rest and Recovery: Don’t underestimate the power of rest. Your muscles need time to recover, which helps prevent injuries and improve performance over time.

Listen to Your Body: Pay attention to how your body feels during and after workouts. It's important to push yourself, but not to the point of injury or burnout.

By incorporating a variety of these exercises and tips into your routine, you'll be better equipped to lose weight and improve your overall fitness. Remember, the journey to weight loss is a marathon, not a sprint, so find what works best for you and stick with it!

Remember, the best exercise for weight loss is the one you enjoy and can do regularly. Combining different types of workouts can also keep things interesting and work different parts of your body. And don't forget to pair your exercise routine with a healthy diet for the best results!

[ros3ybabes]

Things I Currently Do For Better Health 🎀

Hi lovelies 💗

I try to live my life in alignment with my values, the biggest value being improved quality of life. I like to think I've included a lot of different things into my life to improve overall quality of health and life. So here's a list of things I do that help me with consistent improved health!

*I do not do these things every single day/every single week! Sometimes life happens, as I am a full time employee and a full time college student, so there are times I am too busy or too tired for some things. However, these are things I like to work really hard to consistently implement in my life <3

🩷 Mental (Intelect) Health -

Reading at least 1 chapter of a book, typically self help or productivity focused

Studying a 2nd language! Currently focusing on Japanese but contemplating adding in Spanish as a secondary focus

Consuming informative content! I love podcasts, and I really like watching Ted talks! And of course, the books I read tend to be more non-fiction, just from personal preference

Academics! Keeping up with my school work and academic life keeps me well informed. I'm always learning something new in my classes! I also personally enjoy studying, I lowkey love academic validation!

🩷 Mental (Emotional) Health -

Journaling! I try to follow a guided journal as often throughout the week as I can and I try to do some writing in my normal journal every so often, but honestly I've been a little too busy for journaling

Therapy! I know not everyone has access to a therapist, but I absolutely love being able to talk to a mental health professional at least once a week. My therapist has been the greatest help, especially as things have gotten more stressful in my life.

Rest! It's really important for me to have down time and not feel guilty about taking some rest time for myself. I always make sure I'm in a position to take rest without compromising school work or anything, but I try to have some time during the week where I can just lay in bed and do nothing for a while.

Meditation! This is one I'm still trying to implement, but I used to meditate for 5 to 10 minutes in the morning and it always gave me some mental clarity and ease of kind for the day. Definitely want to pick it back up!

Yoga! So good for mindfulness, finding stillness and relaxation, and overall ease of my being in general. It's like a super peaceful flowy version of stretching, and I'm adding this back into my routine slowly.

🩷 Physical Health -

Exercise! I try to get in movement daily. Some days that's lifting weights in the gym or doing some moderate cardio on the treadmill, and other days that means light cardio from everyday tasks or some mindful stretching and yoga to relax my body after a long day

Sleep! I try to get 6 to 8 hours a night at minimum otherwise I tend to over do the caffiene which only hurts me in the long run. Quality sleep is important for me, it helps me regulate my mood, my energy levels, and my appetite and cravings! The worse and less sleep I get, the crankier and hungrier I tend to be

Nutrition and Hydration! I do not believe in restricting foods, I believe in healthy moderation and healthy substitution. I try to eat a decent amount of protein and fiber, while not restricting or feeling guilt on days I eat a little higher fats or carbs. Balance is key! And water is so important!! It helps my skin, my energy, my hunger signals, everything!

Skincare!! I feel so amazing after a full skincare routine. My morning routine is simple for now, but there's nothing like a good skincare routine to make me feel my best and most confident.

🩷 Miscellaneous-

regular doctor appointments! eye exams, general physician checkups, mental health appointments, dental, all of it! you'll never know what aspect of your health needs some work if you don't keep an eye on it! I look forward to all my appointments as it always gives me insight into my health that I otherwise wouldn't know.

Balance! I work full time, 5 days a week. I go to classes in person 4 days a week plus two online classes for a total of almost 18 credit hours. I'm stressing about finances, insurance, future classes, and my current grades. Therefore, I make sure to find time for the gym, for my skincare routine, for my therapy appointments, and for quality sleep. If I let any aspect of my self care and health slide, I'd be a spiraling mess, and I can't afford to do that to myself, nor do I want to. I deserve self care and rest and good days, and I always like to play an active part in having a good day for myself! Balance is key!

That's all for now, lovelies. My greatest value in my personal life in regards to myself is a high quality of life and I want to ensure I get that! I love working on my health and taking care of myself. I love keeping myself healthy and happy and functioning. We all deserve good health, happiness, and positive days!

til next time, lovelies 💗

[thelightfluxtastic]

I asked some questions in my reblogs to you, and feel free to not answer them. But I really want to make sure they're seen, because I genuinely need some reassurance or help on the topic of fat acceptance. Again, you don't have to respond, but if you do, I will be very thankful. I just feel really alone.

Thank you for reaching out! The notes on that post have been blowing up, so it's easy to miss specific reblogs or comments.

As a disclaimer, I say this as someone who is not a medical doctor (nor your therapist).

There is a lot of fatphobia in the medical field, including doctors treating heavier patients worse, or ignoring other tests/diagnoses and attributing everything to weight. At the end of the day, getting full nutrition and regular movement tends to be healthy for people, regardless of their size. So, for example, a fat person could get the health benefits of regular cardio exercise or running marathons, while still 'looking fat' and not experiencing much weight loss.

It sounds like, in your reblogs, you're questioning whether your own weight gain is a serious health concern, or an example of a doctor's bias. As an internet stranger, I obviously can't say for sure. But I would ask yourself- do you feel worse? Are there things you can't do (e.g. walk a certain distance, lift things, move in particular ways) that you would like to? Or do you feel generally good, and just have a higher number on the scale? Of course, some changes are normal with age, too. But overall, focusing on function tends to be helpful.

If possible, I would recommend looking into Health At Every Size. They have resources both for personal myth-busting and challenging fatphobia, and they maintain a listing of doctors/medical professionals that follow HAES principles.

I hope this is helpful, and wish you the best of luck in forming a good relationship with your body!

[dreamdolldiary]

Hi! I hope you’re doing well, I was wondering if you have any workout tips/ recommended workout videos? I love your posts btw, wishing you good health 🫶🏻🫶🏻

cardio and strength training.

two peas in a pod, they are very important. cardio reduces mortality, overall heart health, strength training tones muscle, burns fat at rest, makes you strong (and strong is beautiful)

cardio = walking, running, elliptical, etc

strength training = weight lifting using dumbbells, kettlebells, using machines, and body weight exercises (abs, legs, arms, glutes workouts)

just get your heart rate up for starters. walking is exercise. start with getting more steps in 7k a day if you’re a beginner.

always start slow. you don’t want to suddenly shock and strain your body after being a couch potato for years (not saying you are one. just an example)

and give yourself rest days. not ONLY because “you deserve rest, this isn’t grind culture 🤩” type of way BUT your muscles and bodyfat are literally burning/working even if you’re at rest. they need time to recover and rest is NEEDED.

also, more protein intake. calculate how many grams you need a day based on your stats. not just protein bars and drinks but get them from whole foods. protein intake is very important.

best of luck! and thank you for the compliment.

[radowlrorf]

10 Tips For Staying Motivated at the Gym: Consistency and Progress

Staying motivated at the gym can be tough. Some days, it’s hard to find the energy or enthusiasm to work out, even when we know it's good for us. The secret to success, however, lies in consistency and making progress over time. Here are some simple tips to help you stay motivated at the gym and keep pushing toward your fitness goals.

Set Clear, Realistic Goals:

Having clear goals is one of the best ways to stay motivated. Keep goals realistic and achievable. Start with small milestones, like lifting a bit more weight, running an extra 5 minutes, or losing a few pounds. When you see progress, no matter how small, it gives you a sense of accomplishment that pushes you to keep going.

2. Find a Workout Routine You Enjoy

If you dread going to the gym, it’s likely because you don’t enjoy your workout routine. Try different types of exercise until you find something that feels good for you. Whether it’s lifting weights, cardio, yoga, or high-intensity interval training (HIIT), doing something you enjoy makes it easier to stay consistent.

3. Create a Workout Schedule

Having a set time to work out makes it a habit. Plan your workouts like appointments that you can’t skip. Whether it’s early in the morning or after work, block out that time and stick to it. Over time, it’ll become a natural part of your day, and missing a session will feel odd.

4. Get a Gym Bro

Having someone to work out with not only makes it more fun but also holds you accountable. If you don’t feel like going to the gym, your friend can motivate you to show up, and vice versa. Plus, friendly competition can push you both to work harder.

5. Track Your Progress

Progress tracking can also keep you motivated. Keep a journal or use an app to record what you’re doing each week. Seeing how much you’ve improved over time is a great motivator. Whether it’s strength gains, endurance, or changes in your physique, progress is a powerful motivator.

6. Switch Things Up

It can be boring doing the same exercise every day. Changing workouts or even changing the order of your routine. This keeps your workouts fresh.

7. Wear Good Gym Wear

Believe it or not, wearing the right gym wear can also boost your motivation. When you look good, you feel good! Wearing high quality, comfy, and stylish gym clothes can make you feel more confident. Investing in gym wear that fits well and allows you to move freely can give you the extra push you need to perform better and stay consistent.

8. Don’t Be Too Hard on Yourself

Remember, it is not only normal to have off days, but it is important because it is crucial to give your body time to recover. If you miss a workout or don’t feel like you performed your best, don’t be too hard on yourself. Consistency is key, not perfection.

9. Join a Gym Community

Sometimes, being part of a community can give you the extra motivation you need. Whether it’s an online fitness group or your gym’s community, surrounding yourself with like-minded people can inspire you to stay consistent. You can share tips and experiences and encourage each other to keep going.

10. Remember Your ‘Why’

In the end, keep one thing in mind: why you started. Whether it’s to improve your health, feel more confident, or achieve a specific fitness goal, It can help you through tough days. Every time you feel like giving up, remind yourself why you’re doing it in the first place.

Staying motivated at the gym is hard sometimes, but with the right growing mindset, it’s completely doable. Keep going, and remember that progress is progress, no matter how small, it is still progress!

[meditating-dog-lover]

Exercise

So in the past I followed various eating and exercise plans. Some were unrealistic and too challenging/restrictive, others I loved, and some were doable but I could not see myself doing them longterm because they weren't my favorite approach.

I've done sugar free, keto, low carb, calorie counting, clean eating, etc... Now I do intermittent fasting and eat healthy and allow myself some junk food here and there. I take supplements to fill in any dietary nutritional gaps, which helps a lot with cravings. I don't eat low carb nor low fat and I eat sugar (I'd rather eat the occasional sugary treat than to overeat sugar-free processed junk like I used to in college). Having a chocolate chip cookie or a sweet coffee drink once a week is better than drinking diet Coke and sugar free lattes daily (again like I used to in college). I also don't count calories and just fast, which feels less restrictive and don't have to worry about numbers. I do eat high calorie foods (like nuts, avocados, seeds, dark chocolate) and I still lost weight. Those foods are rich in healthy fats and minerals, so you're better off eating them in decent portions than to exclude them because they're high in calories.

I've been doing IF for 5.5 months and still feel perfectly fine and not restricted. And I've had a really busy work schedule since January, and I don't feel exhausted nor hungry during my fasting period.

To burn additional fat, I do walk a lot. I pace a lot at work, walk my dogs, and go for walks myself. Walking burns more calories than you think, and I really enjoy it as a form of cardio. I've done HIIT, boxing, and running in the past for cardio which I unfortunately did not enjoy.

The only thing that's left is to challenge my strength, posture, and flexibility. I have been doing some yoga to help with this. I've done weight lifting before, which I really didn't love. And I've done bodyweight circuits which I did enjoy, but it was fast-paced, repetitive at times, and did not include comprehensive stretching. I want to be pretty flexible and do fun poses which would be great for stretching my muscles and fixing my posture (my posture is bad and I have stiff muscles here and there, especially my calves). I also like challenging my body strength by doing bodyweight workouts, which yoga does incorporate. I want to improve my upper body strength so I can do pushups (no knees), and even wheel poses. I found a Youtube channel - Yoga with Kassandra. She includes a bunch of yoga workouts with props like blocks and bands to improve flexibility and posture, as well as strength workouts that are yoga-inspired, but quite challenging. I just did a workout which was difficult, but I managed to get through half of it and do some poses and exercises well.

I don't want a yoga routine/video with only simple stretches like downward dog and cobra. I want workouts that will challenge my flexibility and posture, as well as improve my strength and help me get a good sweat. I'm not going to do challenging workouts daily, but I want to do enough to improve my strength(especially upper body).

Again I don't want to overwhelm myself with a lot of health and fitness stuff because I'm just transitioning to and starting a new routine. The IF is new, so is the healthy eating and the supplementing. It took me 6-7 years to find an eating and workout routine that I enjoy, but still promotes overall wellness. I've been walking for over a decade and this is something I'm still doing, which is great. I just want to add in more yoga for strength, flexibility, posture, and the occasional sweat. The strength training/more challenging workouts will help me with insulin sensitivity, and the more relaxing ones will help with stress management. So it all works out on the end, something I can do and enjoy it.

I'm so happy I'm incorporating more and more healthy habits into my life. It hasn't always been easy, but I want to be healthy and happy.

[art-of-manliness]

Exercise vs. Training: The Difference, and Why It Matters

When it comes to fitness, the words “exercise” and “training” are often used interchangeably. A guy who regularly goes to the gym and randomly does some weight machines and a little cardio might say he’s training. This same guy is frustrated that he’s not making any progress with his strength or appearance despite his regular training. The problem is, that guy is actually exercising and not training.  The distinction between the words “exercise” and “training” might seem pedantic, but understanding it can be an important step in realizing your fitness goals. Today, we’ll dig into the difference between these two ideas.   What Is Exercise? Let’s start by defining exercise. Exercise can be described as any physical activity that enhances or maintains physical fitness and overall health in a general way. The aim with exercise is to vigorously move your body so you burn some calories, get hot and sweaty, and maybe feel a pump. Some people exercise so they can generate feel-good endorphins or stay in decent shape. There’s nothing wrong with exercise. Regular vigorous exercise provides tons of benefits, including enhanced heart health, mood, and sleep quality. Regularly moving your body can help regulate your metabolism and keep your weight in check.  While exercise is universally acknowledged as beneficial, it’s not training. Training goes beyond mere exercise.  What Is Training? When someone says they are training, it means they are actively working towards improving a specific aspect of their physical performance. It could be they’re trying to get stronger, run further/faster, or improve their physique.  Achieving these goals requires taking a systematic and intentional approach to exercise. Training is that systematic and intentional approach. When you’re training, you’re following a program that’s intentionally designed to elicit adaptations so that you can improve a given capacity.  For example, if you want to get stronger, you have to follow a program where progressive overload takes place. For strength-producing adaptations to occur, you must increasingly add stress to your muscles and your neuromuscular system by lifting heavier and heavier weights or varying the degrees of volume or frequency in your reps/sets. The most basic strength training program takes the form of linear progression, where you add weight to the bar every workout until you can no longer do so. Once that happens, you have to modify your training program by adjusting reps, sets, and frequencies. All these changes are made through the lens of the training paradigm: systematically and intentionally engaging in physical activity to reach the goal of getting stronger.  If you’re a runner, training would involve following a program with varying degrees of intensity and volume over a long period of time in order to run further and faster.  Lately, my fitness goal has been to get bigger and chisel my physique. Consequently, my training is designed with those aims in mind. I’m following a program designed to work certain muscle groups and am adding weight and reps each workout so that I can stimulate my muscles to grow.  The distinguishing factor between exercise and training lies in the intention and focus. Exercise doesn’t require a program and isn’t done with a concrete outcome in mind. Training aims to condition the body to operate at a higher level and achieve specific goals. It requires a plan, dedication, and a commitment to progress over time. While training is commonly associated with sports or athletic pursuits, it’s not limited to the arena of physical pursuits. You can extend it to other domains like music, writing, and marksmanship as well. Take music: You can pick up a guitar and strum some random tunes for a half hour every day simply because you enjoy it. While approaching the guitar like this can be enjoyable, it doesn’t guarantee that you’ll get any better. Improving will require you to intentionally design a practice program that hones your skills. Getting better requires… http://dlvr.it/T25pVS

[andreaklasbodyfitness]

How Can I Improve My Whole Body Fitness

In the hustle and bustle of daily life, achieving and maintaining whole body fitness can often feel like a daunting challenge. The demands of work, family, and personal commitments may leave little time for prioritizing our health. However, embracing a holistic approach to fitness is essential for physical well-being and mental and emotional health. In this blog, we'll explore practical and achievable steps to improve your overall fitness, paving the way for a healthier and more balanced lifestyle.

Establish Clear Fitness Goals

The first step in any fitness journey is to set realistic goals. These goals will act as your roadmap, guiding and motivating your efforts. Whether your focus is on weight loss, muscle gain, improved flexibility, or overall well-being, having specific and measurable objectives allows you to track your progress and celebrate achievements.

Balanced Exercise Routine

Whole body fitness isn't just about lifting weights; it's about giving your entire body some love! This means mixing up your workouts with cardio to get your heart pumping, strength training to build muscle and tone, flexibility exercises to stay limber, and meditation and activities that help balance and coordination. Think about brisk walks, yoga poses, swimming, and even dancing – the endless possibilities! By keeping things varied, you'll avoid boredom and ensure you work all the different body parts for a well-rounded and healthy you. 

Prioritize Cardiovascular Exercise

Want a healthy heart, a trim figure, and endless energy? Ditch the elevator and lace up your shoes! Activities like running, biking, swimming, or even a brisk walk get your heart pumping and muscles buzzing, making you one fit machine. Aim for at least 2.5 hours of moderate-intensity exercise per week, spread out however works for you. Think 30-minute walks most days, a weekend bike ride, or a lunchtime swim – whatever moves your body and makes you feel good!

Harness the Power of Strength Training

Are you building muscle, burning more calories, and strengthening your bones? It sounds like strength training's your new best friend! Exercises like lifting weights, using your body weight, or those cool resistance bands are where it's at. Get in at least two sessions a week, and remember to hit different muscle groups each time - you want your whole body to feel fantastic, not just specific parts. So ditch the salad and grab some dumbbells; it's time to sculpt that inner athlete!

Prioritize Flexibility and Mobility

Don't underestimate the magic of stretch! Yoga and Pilates aren't just about bending like pretzels; they loosen you up for smoother, pain-free movement. Think of better posture, fewer injuries, and a bounce in your step. Give those big muscles and joints some love with a daily stretch – your body will dance happily!

Focus on Nutrition as Fuel

Your fitness journey starts on your plate! Ditch the processed junk and embrace a rainbow of whole foods – lean protein for muscle power, vibrant fruits and veggies for vitamin punch, hearty whole grains for sustained energy, and healthy fats to keep your brain sharp. Don't forget your trusty water bottle – stay hydrated so your body can waltz through your routine. And say "hasta la vista, baby" to sugary drinks and greasy snacks.

Adequate Rest and Recovery

Remember, whole body fitness needs time to work its magic! Don't underestimate the power of rest and recovery. Give your body time to mend after strenuous workouts, like catching Zzz's for crucial repairs and growth. Pushing too hard without rest just sets you back, potentially leading to injuries and slowing your progress. Sleep is necessary for your fitness, so prioritize those cozy hours – your body and goals will thank you!

Mind-Body Practices

Don't forget to tend to your inner garden! Fitness isn't just about pumped muscles or toned physiques. Meditation, mindfulness, and deep breathing exercises nourish your mind and spirit, managing stress, sharpening focus, and building mental resilience. These activities are like secret weapons, weaving a beautiful tapestry of harmony between your body and mind, making your fit life even more vibrant and fulfilling.

Make Fitness a Lifestyle, Not a Task

Whole body fitness is not a short-term endeavor but a lifelong journey. Instead of viewing exercise and healthy living as tasks to be completed, integrate them into your daily life. Find activities you enjoy, making fitness a pleasure rather than a chore. Whether dancing, hiking, playing sports, or taking scenic walks, choose activities that align with your interests to make fitness a sustainable and enjoyable lifestyle. Leave the concept of a finish line behind, as Andrea Klas Fitness invites you to explore the pure joy of fitness in ways that make you want to shout"encore!" Embrace the idea that the journey, filled with enjoyable and fulfilling movements, is a valid reward. Join the movement where fitness becomes your party forever. For more fitness blogs like this, visit https://www.andreaklasfitness.com/

[saccharinecoffee]

Hey, just a question I've been wondering for a while, I'm currently trying to start working out (depression and stuff) and wanted to know if you ever went to a gym cuz I need some advice please, is it better for beginners to start going to the gym 2 or 3 Days a week when they're just starting? I was just struggling with deciding sorry for being annoying

Hi anon!! Don't worry you're not annoying, I'll do my best to help! :)

Just a quick disclaimer though, I am not a personal trainer or professional in the field, just someone who grew up with a very fitness-oriented family and am currently being followed by a personal trainer as well.

As for the frequency of the workouts, it depends on your energy levels. Three times a week for starters is great, then after you get used to it (after two weeks or a month, depending on your comfort) you can start upping it to 4 days a week, then 5.

Now, keep in mind that workouts don't have to be really long. At the moment I do 30 min workouts because I'm still a bit unfit at the moment (recovering from long-term illness will do that to you LOL) but a lot of people regardless of health concerns can do it as well. Much like the frequency, once you get the hang of it you can incorporate more exercises per day and extend your workout time from 30 to 45 minutes, for example.

The exercises you choose depend on your health goals. If you wanna lose weight, then a focus on aerobics/cardio can be a good way to go. I've been told if you're a little sleepy a quick cardio session can help boost your energy. This could include going on runs, using a treadmill, elliptical machine, zumba or dance classes, biking, etc.

If you wanna tone up and/or become strong then a good mix of muscle-developing exercises can really help. I feel like these are super important even if you don't care about the aesthetics, because the strength it gives you is priceless. You feel like you can walk more, move more, carry more things, use stairs easily, etc. You just become so much less tired and less sore. It's awesome.

As for the types of exercises, that really depends on whether or not you're gonna go to the gym or try your hand at home workouts. Regardless of the two, you can google for exercises at home (or search on youtube) and at the gym you could always ask them to help you with a workout plan. Where I live almost all gyms make workouts for their members for free, but idk about other countries 😔

Now, this may not be directly related to what you asked, but I gotta stress that a healthy diet is fundamental to your goals and I don't mean that just for the aesthetics of it. Eating well can genuinely change how you feel, and it can give you so much energy. And I'm not talking calories, I'm talking the quality of the food. No processed food, fried food, junk food, all that nasty stuff. I could suggest googling, but most "healthy" meal plans people suggest are disgusting and bland and kinda bordering on crimes against humanity LOOL if this is something that interests you just ask for more and I can give examples and recipes and stuff.

Exercise isn't the end-all-be-all, but it really can help with you feeling a bit brighter, a bit more capable, a bit stronger or even a bit more attractive. The self-satisfaction of being able to lift more and more, to run farther and farther, that shit is such an ego-boost. It feels really good and it motivates you to keep going. And of course, if you build it into your life (try to work out at around the same time every time) it becomes a habit and that in of itself helps with internal regulation. You even sorta start missing it if you have to miss a session. Habits and predictability in your daily schedule are really helpful when it comes to mental illness. So while exercise isn't a miracle cure, it can really really help, especially when you add good eating habits and a good sleeping schedule into the mix!

I hope this was all the help you needed but if you have extra questions just ask!

[osamasahil369]

The Importance of Leg Workouts for Women

Leg workouts are often overlooked by women, but they are essential for overall fitness and health. Strong legs help you to move more easily and efficiently, improve your balance and coordination, and reduce your risk of injury. They also play a role in maintaining a healthy metabolism and weight.

What to Include in a Leg Workout

A well-rounded leg workout should include exercises that target all the major muscle groups in the legs, including:

Quadriceps: The quadriceps are the muscles on the front of the thigh. They are responsible for extending the knee and helping you to straighten your leg.

Hamstrings: The hamstrings are the muscles on the back of the thigh. They are responsible for flexing the knee and helping you to bend your leg.

Glutes: The glutes are the muscles in the buttocks. They are responsible for extending the hip and helping you to stand up from a seated position.

Calves: The calves are the muscles on the back of the lower leg. They are responsible for plantar flexing the foot (pointing your toes down) and helping you to walk and run.

Some Effective Leg Exercises

Here are some effective leg exercises that you can include in your workout:

Squats: Squats are a classic leg exercise that works all the major muscle groups in the legs. To do a squat, stand with your feet shoulder-width apart and lower your body down until your thighs are parallel to the ground.

Lunges: Lunges are another great exercise for working the legs. To do a lunge, step forward with one leg and lower your body down until both knees are bent at a 90-degree angle.

Leg press: The leg press is a machine exercise that works the quadriceps and hamstrings. To do a leg press, sit on the machine and press the weight up with your legs.

Hamstring curls: Hamstring curls are a machine exercise that works the hamstrings. To do a hamstring curl, sit on the machine and curl the weight up with your heels.

Calf raises: Calf raises are an exercise that works the calves. To do a calf raise, stand with your feet shoulder-width apart and rise up on your toes.

How Often Should You Do Leg Workouts?

The frequency of your leg workouts will depend on your fitness level and goals. If you are new to exercise, start by doing leg workouts 2-3 times per week. As you get stronger, you can increase the frequency to 3-4 times per week.

How Long Should Your Leg Workouts Be?

The length of your leg workouts will also depend on your fitness level and goals. If you are new to exercise, start with workouts that are 30-45 minutes long. As you get stronger, you can increase the length of your workouts to 45-60 minutes.

Tips for Getting the Most Out of Your Leg Workouts

Here are some tips for getting the most out of your leg workouts:

Warm up before each workout with 5-10 minutes of light cardio and dynamic stretching.

Cool down after each workout with 5-10 minutes of static stretching.

Focus on using proper form during each exercise.

Gradually increase the weight you are lifting over time.

Listen to your body and take rest days when needed.

Conclusion

Leg workouts are an important part of a well-rounded fitness routine for women. By including regular leg workouts in your plan, you can improve your strength, power, and overall fitness. So get started today and start seeing results!