10+ mon, 5+ day ago (1287+ words) Calisthenics is a form of exercise that involves only doing movements using your body weight. It can be a great way to improve your strength, flexibility, and balance without needing excessive equipment or a gym membership. As a trainer, I have many of my clients who would rather exercise at home doing calisthenics exercises to build muscle and lose weight. If this sounds like a form of training you would benefit from, knowing the best calisthenics apps is essential for providing you with guidance during your workouts. Keep reading to find out more about the best calisthenics apps! Calisthenics Mastery has over 150 exercises targeting 27 different muscles in your body." You can search by exercise or muscle group, set up a personal plan, adjust the difficulty, schedule your workouts, and track your progress. There's something for everyone, from beginner to advanced…...

5+ mon, 3+ week ago (266+ words) Step aerobics is a type of cardio workout where you step up and down onto a platform, typically a gym step or some other type of raised platform. It's low-impact, but you'll still burn calories and enhance your cardiovascular endurance, heart rate, and overall strength." There are different types of step aerobics, including simply stepping up and down, as well as other moves like side-to-side steps and weighted step-ups. Most involve upbeat music and stepping up or down to the beat. One of my favorite moves is stepping up and lifting my knee up to my chest for a good stretch and a test of balance. Step aerobics is simple, and all you need is a step or platform. You can do exercises on your own at home or join an aerobics class that incorporates step aerobics. Here are some…...

11+ mon, 3+ week ago (459+ words) Strava data reveals that the share of men uploading and practicing Pilates or yoga has significantly increased. Men are getting the benefits of these workout methods. The post New data shows an increase in men trying yoga and pilates. What are the benefits? appeared first on The Manual. Women are more than twice as likely to practice yoga than men, according to the CDC. While plenty of men also enjoy yoga and Pilates, there seem to be more women interested in these practices than men. That might be changing, and recently, more men are interested in exploring the benefits of yoga and Pilates. Once they start, many people love how it feels for their mental and physical health. You might find yourself doing a yoga pose and stretching and moving your muscles here, there, and everywhere because it feels so good....

7+ mon, 1+ day ago (758+ words) Researchers explored whether having bigger biceps is protective for your overall health and promotes longevity. Let's look at the research on those guns. The post Is having bigger biceps protective for your overall health? Researchers explore appeared first on The Manual. Recently, researchers explored whether having bigger biceps is protective for your overall health and promotes longevity. If you need any more reasons to pump iron and train your arms, let's look at the research on those guns. In a large study published in the Journal of Cachexia, Sarcopenia, and Muscle, researchers pooled data from almost 900,000 people. A primary goal was to determine how muscle mass affected the risk of mortality from various causes. The study included those with muscle wasting, which refers to declining muscle mass. The researchers noted that arm circumference is one of the most accessible and…...

3+ mon, 1+ week ago (935+ words) You know your fitness experience is about to take a different turn'when it starts by entering a space known as The Chamber. Yes, that chamber is an actual physical entity, and it delivers an almost bewildering variety of fitness, health, and wellness experiences that represent something very different when it comes to the basic gym experience. The company responsible for this experience is Ammortal, and they're selling the Ammortal Chamber mostly to high-end gyms, a handful of pro teams, and elite athletes at a price of just under $160,000. That's a lot of zeroes for a lot of experiences, so let's unpack this product and the approach behind it to examine the modalities and the goals. Coming up with a tidy, succinct definition of the company isn't simple. The array of fitness, health, and wellness experiences included in a visit to…...

7+ mon, 3+ week ago (413+ words) Recently, researchers explored whether mental training and mindfulness can improve running performance. Let's delve into the new research. The post Can mental training and mindfulness improve your running performance? New study appeared first on The Manual. Is training your mind just as important as training your body? Many of us have a warmup routine that helps us get ready for exercise or a game. Before I go running, I like to do some yoga poses as well as a short dynamic warmup with moves like jumping jacks and high knees. Recently, researchers explored whether mental training and mindfulness can improve running performance. Let's delve into the new research. In a study published in the International Journal of Sports Medicine, researchers incorporated mindfulness training, which refers to a form of cognitive-behavioral therapy designed to promote awareness and acceptance of the current…...

9+ mon, 2+ week ago (346+ words) Most of us have heard of the "couch to 5K, and it certainly sounds promising for beginners as a method of training to help get you up off the couch and crossing the 5K finish line. Research highlights that a sedentary lifestyle increases the risk of cancer, cardiovascular disease, metabolic diseases, and more." A 5K refers to a 5-kilometer race or 3.1 miles. 5K is a popular distance for runners of all levels, and many people are drawn to this race because it isnt overly time-consuming to participate. Couch to 5K or C25K refers to a nine-week running program or method designed to help beginners gradually work up to running a 5K. The method involves alternating between walking and running to safely increase your distance over nine weeks. Josh Clark originally created the running plan in 1996 to help his mom get up off the couch, and its remained…...

7+ mon, 4+ week ago (538+ words) Recently, researchers explored how resistance training on the bike compares to training off the bike. It turns out, cyclists might not need to hit the gym. The post Strength training on a bicycle or in a gym? Study compares workouts for cyclists appeared first on The Manual. In a recent study published in the Biology of Sport, researchers wanted to understand the effectiveness of high-intensity efforts or strength workouts right there on the bicycle for improving muscle strength and size. How does training on the bike compare to training off the bike? In the small study, 37 trained male cyclists were categorized into three groups: The resistance training groups trained twice every week for a total of ten weeks. The groups matched workout intensity and volume. Both groups experienced strength gains and boosts in their aerobic power at key effort levels…...

2+ mon, 1+ week ago (431+ words) Personally, I enjoy exercises that use your own bodyweight and don't require expensive machines or memberships. I also enjoy reconnecting with nature and embracing what feels good and natural for our bodies, so I'm certainly interested in the primal movement trend." Primal movement involves natural movements that have been fundamental for humans throughout our history. Many fitness specialists believe that these movements are crucial for maintaining physical fitness and mobility. The definition of the word primal is "essential and fundamental" and "relating to an early stage in evolutionary development (primeval)". Today, we have furniture, cars, and other modern accessories, amenities, and conveniences, so we don't have to stand up from the floor or travel distances on foot as often as we did in the past. As the old saying goes, if you don't use it, you can lose it, and…...

1+ week, 5+ day ago (469+ words) As Schwarzenegger points out, it's the single-arm and single-leg exercises that help you build strength at your weakest points, focus on your range of motion, and address muscular imbalances. It's time for some supersets. Grab a pair of moderate-weight dumbbells and perform the two exercises in your superset back-to-back, with very little rest between each exercise. When you finish the second exercise in your superset, rest for 90 to 120 seconds before repeating the superset again. Aim for two or three rounds of each superset before moving on to the next superset. Note that for the single-arm dumbbell press, you'll need a bench or flat surface to lie back on, so you can press the dumbbell up away from your body. For the Bulgarian split squat, you'll need a bench or a raised surface to elevate and rest your back foot before…...