Dr. Phil Shares: How to Avoid 10 of the Most Common Workout Mistakes

How to Avoid 10 of the Most Common Workout Mistakes

Designer water bottles. Pre- and post-workout supplements. Two-hundred-dollar shoes!

When you’re new to exercise, sometimes the hardest part isn’t the workout itself—it’s all the details around it. So many ways to go astray.

That’s why we asked six fitness and nutrition experts for their tips to avoid some of the most common workout mistakes. From what you should be eating before a workout to what you should be wearing, dodging these fitness fails won’t just make you look like a pro, it’ll make your workout routine more effective, too.

1. Wearing the Wrong Shoes

“There are different shoe types for a reason. Tennis demands a lot of side-to-side movement, running on a trail requires [enhanced stability and grip], and you’ll probably be doing some vertical jumping when you play basketball. If you’re wearing training shoes with little to no support when you’re running around a tennis court, you’re more likely to get an injury in your foot or ankle. Getting the right type of shoe for your sport will help you stay with it for much longer.”Alicia Clinton, Ohio-based ACE personal trainer and Pilates instructor

2. Wearing the Wrong Clothes

This tip is my own, as it’s one workout mistake I learned the hard way. Wearing baggy cotton T-shirts and sweats seems like a great idea (you get to hide your body, and hey, they’re comfy!), but there’s a reason everyone else in yoga class is wearing technical fabrics: cotton holds sweat close to your body. Technical fabrics wick it away.

You don’t have to buy anything that’s form-fitting or expensive, but wearing clothes made from technical fabrics engineered for exercise instead of pajamas or old sweats will help you be more comfortable. And, if you feel good, you’ll be more likely to stick with your workout routine.

3. Pushing Your Body Past It’s Limits

This one sounds like a big “duh,” but it’s surprising how many people get into a gym for the first time in months (or years) and attack the cardio machines or weight rack like their hiatus never happened

Take a knee, champ.

“When you’re just beginning a workout routine, it’s important to know that your body needs time to adjust to your new activity level. With time, our bodies can become quite well-adapted (to any routine), but the key for long-term success—physically and mentally—is to start small and work toward your goal. Injuries can happen if you go all out right away, which in turn can lead to feelings of frustration that don’t help your cause.” —Clinton

4. Not Hydrating Properly

Everyone knows they’re supposed to stay hydrated. But a lot of people don’t know how to do it right.

A good way to gauge how much water you need is by weighing yourself. Check your weight before and after you work out, and replace that loss. So if you weighed 150 before you started your CORE DE FORCE workout, and you weigh 149 afterwards, drink 16 ounces of water. For endurance athletes or during extreme exercise of 30 minutes or more when you’re sweating a lot, use that same fluid requirement but include electrolytes—the best is a low-sugar option like Beachbody Hydrate.

“If you’re doing something like a 30-minute walk, you don’t need any of this. If you go on a 30-minute run [or do an intense 30-minute workout], you might need that extra hydration. And if you’re taking a 105-degree hot yoga class, you need to replenish fluids and electrolytes.” Paige Benté, MS, RD, nutrition manager at Beachbody

5. Not Timing Your Workouts with Your Eating Habits

Would you take your car out on a long road trip without first filling up the tank? Of course you would! That’s why you have to bum everybody out 20 minutes after leaving by pulling over to stop at Gas-N-Cigs. In the gym, this is just as big of a choke.

“You want to make sure you have enough fuel to support your workout. At least an hour before, have a small snack with easy-to-digest carbs. When in doubt, reach for a piece of fruit or veggies and hummus—something that will sit light in your stomach.” Olivia Wagner, Chicago-based RDN, LDN, personal trainer and certified health coach

And don’t forget to eat after your workout, too. You need to give your muscles the nutrients they need to grow and repair, and if you’re doing endurance work, you also need to replenish your glycogen stores.

How to Avoid 10 of the Most Common Workout Mistakes

6. Ignoring the Importance of Diet in General

You’ve likely heard the adage “You can’t outrun a bad diet.” It’s true, so heed the advice to avoid one of the most common workout mistakes. If your eating habits aren’t aligned with your fitness goals, you’ll never hit them. Step one in upgrading your diet is to reduce your consumption of added sugar (according to the government’s new Dietary Guidelines for Americans, such foods should comprise no more than 10 percent of your diet).

“Many active people eat too many carbs—especially simple carbs like sugar—and don’t pay nearly enough attention to fat and protein. Make sure every meal contains a balance of protein, fat, and fiber. Neglecting these suggestions will yield poor blood sugar control, higher insulin levels, increased fat storage, and decreased fat burning.”- Bob Seebohar, M.S., R.D., CSSD, C.S.C.S., a sport dietitian and owner and founder of eNRG Performance

Want to make things easy on yourself? Beachbody’s Portion Fix containers make it simple to figure out how much you should eat of different food types, helping you to consume just the right amount of protein, veggies, carbs, and more, depending on your body type and goals.

7. Only Focusing on the Muscles You Can See

In the pursuit of head turning muscles, many people focus only on those they can see in the mirror—pecs, shoulders, arms, and abs. Since most people are already “anterior dominant”—meaning they more frequently use the muscles on the front of their bodies—such one-sided training often worsens existing postural and performance issues.

“Overemphasizing the front side of your body can lead to muscular imbalances, a hunched posture, and an increased risk of injury.” – Yunus Barisik, C.S.C.S., author of the blog, Next Level Athletics

To balance your upper body, perform two pulling exercises (chin-up, row) for every pushing exercise, such as the overhead press or bench press. To balance your lower body, perform two sets of hamstring-dominant exercises, like the deadlift or kettlebell swing, for every set of a quad-dominant exercise, like the squat or lunge. After a few months (read: once your posture and musculature balance out), you can switch to one-to-one ratios, says Barisik.

8. Skipping the Warm-Up and Cool-Down

It’s great that you’re excited to get to your workout, but a warm-up shouldn’t be optional. Before you jump into beast mode, take a few minutes to get your body ready for an intense workout with an active warm-up that includes dynamic (movement based) stretching, which can help improve performance and prevent injury.

Once you finish the final rep at the end of your workout, cool down with a few minutes of stretching, foam rolling, or both. “Warming up before a workout will help your muscles be ready to work harder and faster, and getting stretches in after a workout as you cool down will help accelerate recovery.” — Clinton

9. Skipping Recovery Days

If you think recovery days are only for the weak, think again. They’re actually a crucial part any fitness regime.

“Our bodies, like our minds, need rest. Just like we go to sleep every night, we need time to relax our bodies. Exercise is stressful, and if we don’t allow ourselves to recover—no matter how well we’re eating or exercising—we’re not going to get stronger.” —Wagner

“Muscles don’t grow during workouts, they grow between them. That’s one of the primary reasons why recovery days are just as important as workout days–the latter provides the stimulus for growth, and the former provides the opportunity for it to happen. Also, if you never give your body sufficient time to recover, not only will your workout performance suffer, but you’ll also shortchange your results and increase your odds of injury.” – Trevor Thieme, C.S.C.S, senior fitness and nutrition content manager at Beachbody

10. Doing the Same Workout All the Time

After searching tirelessly for a mode of exercise you actually enjoy, it can be a relief to finally find the right one. But beware! Comfort can be the enemy of progress. Doing the same exact workout all the time, whether that’s running the same route at the same pace or always going to the same yoga class, doesn’t give your body the variety it needs to change and improve. You need to incorporate periodization (strategic variation) into your training plan to keep your results coming.

“The reason why most people see their results stagnate is that they do the same one or two workouts day after day, week after week, month after month, and even year after year. That’s why Beachbody programs include multiple different workouts, and don’t last longer than 90 minutes.” – Thieme

In search of a workout that can help you reach your goals and lead to your dream results? Head over to Beachbody On Demand for tons of options, including everything from sweat-inducing HIIT workouts to low-impact yoga classes to muscle-building strength programs.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 13 Things You Need to Know Before Starting a Weightlifting Program

13 Things You Need to Know Before Starting a Weightlifting Program

Weightlifting is straightforward in theory (you just, erm…lift weights, right?). But it’s a bit more complicated in practice. As a beginner to weightlifting, it’s confusing (not to mention intimidating) to figure out which muscles to target, how much to lift, and how often to work out. How are you supposed to know where to even begin with finding a good weightlifting program?

Although it might seem daunting at first, the benefits of lifting weights far outweigh any hurdles you might have to getting started. William P. Kelley, C.S.C.S, ATC, says some major benefits of weightlifting include improved strength, bone density, and heart health. Studies even suggest that it can help keep your brain sharp, as well as increase energy levels and decrease stress.

Trevor Thieme, C.S.C.S., Beachbody’s senior manager of fitness and nutrition content, notes that lifting weights is also an effective way to lose weight: “Weightlifting can help you lose fat faster than steady state cardio because it keeps your metabolism elevated for longer post workout,” he explains. “The result is that it helps you burn more total calories.”

But before you get to enjoy all the benefits of lifting weights, you first have to get started. The first step? Creating smart goals.

What Are Your Weightlifting Goals?

“Goal-setting is critical to guiding your weightlifting path,” Kelley says. Before you even choose a weightlifting program, consider what you want to get out of it. Are you training for a specific event, for general health, or with aesthetics in mind? Do you want to lose weight, build strength, pack on muscle, or achieve a combination of any or all three of those goals?

“Each objective requires a different strategy, and by identifying your goal or goals, you can identify the most effective training program to achieve it,” Thieme says. The tips below will help you do that.

If you need some extra guidance to help you get started, check out Beachbody On Demand’s weightlifting programs, like Body Beast (which focuses on muscle building) and A Week of Hard Labor (an intense, five-day weightlifting routine). Both programs can help you achieve the lean, muscular physique you’ve always dreamed of building. (See the results for yourself!)

13 Common Questions About Starting a Weightlifting Program

These 13 questions and answers will give you the information you need to start lifting weights, including basic training tips and mistakes to avoid.

1. What equipment do I need for a weightlifting program?

If you’re starting an at-home weightlifting program, dumbbells are a necessity — but having just a single pair may not cut it.

Thieme says you need different weights to effectively challenge different muscle groups. Your legs should be able to handle heavier weights than your triceps, for example. That’s why he recommends investing in a pair of selectorized (AKA adjustable) dumbbells (like this set of Bowflex dumbbells). “A single pair of dumbbells can replace an entire dumbbell rack, saving you hundreds of dollars—not to mention lots of floor space,” he says.

A bench is another useful piece of equipment for developing overall strength and power, Kelly says, although you could get by without one if you’re short on space.

Weightlifting program - equiptment

2. How much weight should I lift?

“You should always lift the heaviest amount of weight that allows you to complete all of your reps and sets for all of the exercises in your workout,” Thieme says.

If you can’t maintain proper form for the last several reps of an exercise, go lighter. If you can breeze through your reps with the last few feeling as comfortable as the first few, go heavier. The key to achieving muscle growth is to find your sweet spot, which in this case means a weight that challenges you without forcing you to sacrifice good form.

3. How many reps and sets should I do for each weightlifting exercise?

First, consider your weightlifting goals. “If you want increased strength, you should do from two to six reps per set. For hypertrophy [muscle growth] do eight to 12 reps. And for endurance, do 15 to 20 reps,” Kelley says.

As for sets, Thieme says it’s important to do multiple sets of each exercise, no matter your goal. Three sets per exercise is generally a good number, but don’t lock yourself into that. As long as you’re doing at least two and not more than five or six, you’re good. And if you want to increase your strength, build bigger muscles, and improve your muscular endurance, regularly vary the number of reps and sets you do.

“Optimal muscle growth occurs when you target both of the major muscle fiber types—I and II—and the best way achieve that is by lifting across the entire rep spectrum,” says Thieme. “Incorporate both heavy weight/low rep sets and light weight/high rep sets in your training program.”

4. Should I focus on one or two body parts a day, or do full-body workouts every time?

Both are effective strategies for packing on muscle. “The key is to work each body part or muscle group at least twice a week,” says Thieme, who suggests alternating between the two training strategies. “Do split training for two or three months, and then do total body training for two or three months.”

Your schedule is also a determining factor, Kelley notes. “If you can only work out two to three times per week, then a total body lifting program may be more efficient,” he says.

5. How many days per week should I lift weights?

How often you lift weights comes down to your goals and schedule as well, Kelley says. (Doe we sound like a broken record yet?)

“The ratio of exercise to recovery days that maximizes results and minimizes injury and overtraining risks depends largely on your current fitness level and the type, intensity, and duration of your workouts,” Thieme says. He recommends lifting a minimum of two days a week a maximum of six days.

6. Do I need to take rest days during a weightlifting program?

Yes! Giving yourself a day off from training is crucial to your weightlifting success. “Lifting days are where you [purposefully] damage muscle tissue,” Kelley says, while “rest/recovery days are when muscles repair and rebuild.” Both days are needed to become stronger.

If you don’t give yourself sufficient recovery time, you’ll sabotage your workout performance and hinder your results. “Training adaptations don’t happen during workouts, they happen between them, making recovery days just as important as training days,” says Thieme. “What people often forget is that, when it comes to exercise, more isn’t always better. You have to give your body the time it needs to respond to the training stimulus that each workout provides.”

How often you should take a recovery day depends on your fitness level, primary exercise type and intensity, age, and sleep habits, but a good rule of thumb is to take one or two rest/recovery days a week.

If you feel energized on your designated rest days, Kelley recommends active recovery activities, which facilitate blood flow to your muscles without overloading them. Yoga and light cardio (e.g., an easy jog, leisurely bike ride, or short hike) are good options. Also, don’t limit warm-up and cool-down activities to warm-ups and cool-downs. Perform dynamic stretching and foam rolling every day, regardless of whether or not you’re working out.

Weightlifting program - working out

7. How do I avoid a muscle-building plateau?

There are numerous factors that contribute to muscle growth, but the key to achieving consistent gains is to regularly increase the challenge to your muscles, Kelley says. “By increasing the stress on a muscle through a principle called ‘progressive overload,’ you illicit changes in that muscle, including greater size, greater contraction force, and improved motor recruitment,” he explains.

Lifting progressively heavier weights isn’t the only way to do that. “Other ways to achieve progressive overload include decreasing the rest periods between sets, performing more complex exercise variations, and switching up the exercises you do,” says Thieme. “Even changing up your grip (e.g., from underhand to neutral) can increase the challenge to your muscles and trigger fresh growth.”

8. Can I do my weightlifting program and still do cardio and other workouts?

The short answer: yes. But you need to be strategic about it. “If your focus is weightlifting, then you should use cardio as a form of ‘active recovery,’” says Thieme.

If you do a heavy weightlifting session one day, and then go for an easy run the next, you can actually enhance your recovery (and results) from the weightlifting session by boosting blood flow—and the vital nutrient delivery and waste removal services it provides. “But a heavy weightlifting workout followed by a long, hard run or HIIT session the next day can do more harm than good,” says Thieme.

If you don’t allow your body sufficient time to recover between intense workouts, the only thing you’ll achieve is an increased risk of burnout and injury.

9. Will weightlifting make me bulky?

Lifting weights can cause men to become bulky if they focus solely and intensely on bodybuilding or pure strength training, Thieme explains, but this is rarely the case for women. Why? Genetics.

Men typically have a higher percentage of type II muscle fibers, which are bigger and have a higher growth potential than type I fibers. Plus, men produce more testosterone, which is critical for muscle building. “Women do not produce testosterone at high enough levels naturally to get bulky,” Kelley says, even if they’re lifting heavy amounts of weight. That said, a woman can still increase her muscle size through weightlifting if that’s her goal. “Studies also show that while most women can’t build as much muscle as most men, they can achieve similar increases in strength,” says Thieme.

10. How do I make sure I’m lifting with proper form?

Practicing correct weightlifting form is key to preventing injury and getting the results you want. The best way to guarantee good form? “Utilize a fitness professional [like a trainer] until you feel safe and confident in the staple lifts of your program,” Kelley says.

If you’re working out on Beachbody On Demand, pay attention to the trainers as they explain the correct starting stance, movement pattern, and key form points for each exercise, as well as which muscles to engage during the moves. Having a friend observe you can also help you keep your form on point.

Weightlifting program - proper form

11. How long should I follow a weightlifting program?

In general, Kelley recommends maintaining a specific weightlifting program for three to five weeks before you mix it up. “This gives the muscles time to adapt and grow in the current program; then, just as they acclimate, you tweak the program slightly to keep progressing,” he explains.

Perhaps more important than the timeline, however, is paying attention to the way your routine makes you feel. “If you haven’t increased the weight you’re lifting after a few weeks, or if you’ve noticed a significant drop in your motivation, it’s time to switch things up,” Thieme says.

Of course, if you follow a professionally designed program, like you’ll find on Beachbody On Demand, knowing when to switch things up isn’t even a concern. “Such variation is built into the program, eliminating the stress and guesswork for you,” says Thieme.

12. What should I eat before and after a workout to maximize my performance?

Before a weightlifting workout, focus on carbs, which will help top off your energy stores. The key is to choose something that you can digest before you start exercising. A piece of fruit is a good choice if you have 30 minutes or less until you work out. If your workout is still an hour out, our go-to recommendation is a piece of whole grain toast with nut butter.

Post-workout, the most important factor is protein, which can help facilitate muscle growth and speed recovery, Thieme says. Aim for 20 grams of fast-absorbing protein (like whey) within 30 minutes of exercising. A protein supplement such as Beachbody Performance Recover makes that easy.

13. How do I know if my weightlifting program is working?

To get the most accurate and objective measure of progress, Kelley suggests recording your workouts and tracking the numbers. “If you can increase the weight you lift by five percent—or the number of reps you perform at the same weight by two reps—each week (or two), you know you are increasing strength in that specific move and group of muscles,” he explains.

Other signs your weightlifting program is working include increased appetite and physical changes like fat loss, increases in muscle size, and greater muscle definition. You can track this data by recording it in a journal or taking before and after pictures. If you don’t see signs of progress within four to six weeks of starting your weightlifting program, you may need to reassess your workout routine to see what’s going wrong.

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Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 7 Exercises You Want To Avoid

7 Exercises You Should Never Do Again

The next time you go to the gym, take a look around: you’ll probably see all kinds of exercises, some good and some not-so-good.

The unfortunate truth is that not all exercises are created equal. Some are incredibly effective at building muscle and melting fat; others are ineffective and can even do more harm than good. (Worse, the bad ones are sometimes very popular.)

Read on for our list of the worst exercises — the ones you should avoid at all costs. If you currently have them in your exercise routine, try our alternatives, which are far more effective and take your body to the next level.

1. SITUPS AND CRUNCHES

Situps and crunches are as old-school as it gets: You see them in PE class, boot camps and military training around the world. But get ready for some big news because these tummy exercises aren’t effective or good for you.

Your core — which consists of your rectus abdominis, external and internal obliques, transverse abdominis, pelvic floor, etc. — is designed to help your body stabilize and brace against twisting and bending (not generate it).

Situps and crunches, however, eliminate the bracing and put your body into bad positions: You pull your neck forward, round your shoulders, flex your spine and put a lot of stress on your lower back. (It also goes without saying that you should avoid the situp machine too for those reasons.)

Instead, choose ab exercises that help you maintain a good posture throughout the exercise. If you want to take your core strength to the next level and get washboard abs, try our super effective 14-day plank challenge: It uses many different variations to blast your midsection from different angles to test your muscles (and your mind).

2. SMITH MACHINE EXERCISES

With the exception of the inverted row, avoid all exercises on the Smith machine. It seems safe because the bar has a lock that activates when you let go, but it puts your body in unnatural positions because the bar only moves in a straight, rigid line, which is not how you move in real life.

Also, because the bar follows a straight path, you don’t get to improve your stability or balance and you won’t get the same muscle gains you’d like. Researchers found that free-weight squats and free-weight bench presses activated more muscles than doing the same exercise on a Smith machine.

Stick to the free-weight version of your exercise: barbell squat, dumbbell bench press, etc. You’ll get more overall benefits and build more muscle and strength.

3. SEATED TWIST MACHINE

Remember what we said about how the core is supposed to move? Well, the vertebrae of your spine at your lower back can only twist 13 degrees in each direction, which is tinier than one hour on a clock. But the seated twist machines actually crank your body well beyond that range-of-motion.

If you want to improve your rotational strength, try the kneeling Palloff press. Get on both knees and set a cable handle to chest height. Facing perpendicular to the cable, bring the handle to your chest, and push it straight forward. Do it facing both ways. You have to brace your trunk to resist twisting and turning, which fires your core and keeps your spine in a safe position.

4. SUPERMANS

You might see these done in gyms or even physical therapy centers in an effort to “strengthen” your lower back. But the problem is it cranks your lower back into hyperextension while putting tremendous load and compression onto your lumbar spine. (Most people have a lower back that’s already too extended, which creates something called “lordosis.”)

Substitute supermans with another exercise if it’s a part of your current fitness program. Instead of directly targeting your lower back, focus on strengthening your entire trunk — back, abs, obliques, etc. — with core exercises where you maintain great posture throughout.

Try the single-arm farmers carry: Grab a heavy dumbbell in one hand, keep your chest up and shoulder blades squeezed, then walk. Maintain a neutral lower back and don’t arch excessively.

5. BACK EXTENSIONS

The back extension machine tries to strengthen your lower back by repeatedly flexing and extending it, which can cause problems. Worse, a lot of people hold a weight plate behind their head or at their chest, which further increases the stress on your spine.


READ MORE > 10 ESSENTIAL BODYWEIGHT EXERCISES 


6. UPRIGHT ROW

This popular exercise targets your shoulders and traps. Unfortunately, it’s one of the worst exercises you can do for your shoulders because it impinges your shoulder joints. The upright row actually forces you to internally rotate your shoulders and pull a heavy weight while in a poor position, which can lead to all kinds of problems.

Instead, to build strong and wide shoulders, replace upright rows with the dumbbell overhead press. It targets your upper body without adding unnecessary (and impinging) stress to your shoulder joint.

7. BEHIND-THE-NECK LAT PULLDOWNS OR BEHIND-THE-NECK PRESSES

Avoid any upper-body exercise where you pull or push from behind your neck because it puts tremendous strain on your shoulders. In a behind-the-neck position, your shoulders are almost at their maximal limit on extension in those positions — throwing weight on top of it just adds more strain to a fragile area.

Always do lat pulldowns, chin-ups, pullups, etc. toward your collar bones; if you’re going to press a weight overhead, start with the barbell at your collar bone or use dumbbells or kettlebells.

by Anthony J. Yeung

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: The Best Cardio Exercises for Weight Loss, Strength, and Stamina

The Best Cardio Exercises for Weight Loss, Strength, and Stamina

To many people looking to lose weight, cardio exercise means running… and that’s it. So if you don’t like rapidly planting one foot in front of the other for miles at a stretch, chances are you don’t do it. Or you give it half effort on the rare occasion you do lace up your sneakers.

But there are plenty of other ways to get your cardio on, most of which can help you boost heart health, build muscle and strength, and reach or maintain your goal weight — it all depends on how you do them. Following is everything you need to know about cardio exercises for weight loss, strength, and endurance.

What Is Cardio Exercise?

Although we think of “cardio” as activities like running, cycling, and swimming, cardiorespiratory exercise is anything that elevates the heart rate and challenges the body to deliver oxygen to working muscles, explains Pete McCall, C.S.C.S., an ACE-certified personal trainer and host of the All About Fitness podcast.

“The cardiac system pumps blood around the body, and the respiratory system draws oxygen in and around the body. Any exercise that engages these systems and keeps them going is cardiorespiratory,” he says.

Anaerobic vs. Aerobic Activity

Two more terms that get thrown around along with cardio are “aerobic” and “anaerobic.” These designations refer to how much oxygen is used to produce energy for the task at hand. While each energy system is always in use to some extent, the intensity of activity determines which form of fuel is utilized more.

Aerobic exercise relies primarily on oxygen to produce energy, and is performed at low or moderate intensity for an extended period of time (more than 2 minutes or so) due to the length of time necessary to produce that energy.

Examples: marathon running, swimming, road cycling, etc.

Anaerobic exercise, on the other hand, does not emphasize oxygen as its main source of energy, relying more on ready glycogen and phosphocreatine. Anaerobic activity is performed in bursts (up to 2 minutes or so) at high intensities.

Example: sprinting, weightlifting, and high-intensity intervals

The anaerobic threshold — at which you cross over from aerobic into anaerobic activity — varies from person to person, but generally starts around 80 percent of your max heart rate, says Beachbody fitness expert Cody Braun. Here’s a formula that can help you determine your max heart rate.

    220, minus your age = your age-adjusted max HR

For example, if you’re 30 years old, your age-adjusted maximum heart rate is 220, minus 30 years = 190 bpm. From there, calculate appropriate percentages of that number to determine your target zones.

In this case, 80 percent (the anaerobic threshold) is about 152 beats per minute. You can use a heart rate monitor to track your BPMs during exercise to make sure you’re adequately challenging yourself relative to your objectives.

The Talk Test

If you prefer an even simpler way of tracking your effort, there’s the talk test. Can you carry on a conversation? If not, you’re doing anaerobic work.

“Your body needs to expire (exhale) carbon dioxide to metabolize glycogen,” McCall explains. “So the pace of your breathing picks up and you lose the ability to talk.”

RPE

Another way to gauge the intensity of activity is the rate of perceived exertion (RPE) — basically, how hard you feel like you’re working. The RPE scale runs from six to 20, which roughly corresponds with your heart rate divided by 10.

At rest, your RPE is six. Light activity lands you at 11, hard work gets you up to 15, and all-out maximal exertion takes you up to 20.

Benefits of Cardio Exercise

Like all exercise, cardiorespiratory workouts offer a slew of perks. “Cardio improves circulation of blood and oxygen, allows you to exert yourself longer without being fatigued, helps make the heart more efficient, burns off calories, helps you sleep, gives you more energy, and reduces stress,” says Michele Olson, Ph.D., professor of sport science at Huntingdon College.

Cardio can even help you become stronger. “Enhancing aerobic capacity can improve blood, oxygen, and nutrient flow to working muscles, and help with recovery between sets of resistance-training exercises,” McCall says.

Cardio for Weight Loss

Of course, chief among the benefits of cardio for many people is weight loss. Research has long found that both endurance and interval training improve body compositiondecrease waist circumference, and lead to similar amounts of weight loss.

However, high-intensity exercise has been found to trump aerobic exercise at decreasing body fat, owing primarily to the afterburn effect of excess post-exercise oxygen consumption (EPOC). Where steady-state (low to moderate intensity) activity may burn more calories during its typically longer durations, high-intensity exercise keeps your metabolism elevated long after a workout, in some cases up to 72 hours. That means more calories burned overall.

And since interval training takes less time to get the same results, many prefer it. In a small study published in 2016, a group of sedentary men was split into two groups who exercised three times a week for three months: one did moderate-intensity cycling for 45 minutes, while the other alternated three 20-second cycle sprints with low-intensity pedaling for 10 minutes.

At the end of the experiment, both groups lost about 2 percent of their body fat. But the second group worked for one-fifth as much time as the first. “With HIIT, you are utilizing all your systems efficiently — you’re getting the biggest bang for your buck in the shortest time,” Braun says.

How Much Cardio Should You Do?

Man cycling hard | Cardio exercises for weight loss

The American College of Sports Medicine recommends adults get at least 2 1/2 hours of moderate-intensity cardio, or 60 minutes of high-intensity cardio each week for general fitness. That works out to 30 minutes five days a week, or 20 minutes three days a week, respectively.

But you can split up time within the day, too. For instance, 15 minutes of jump rope in the morning, and 15 minutes of soccer with your kids in the afternoon. Just be sure to push yourself (and pay attention to your heart rate) if you’re aiming for more vigorous cardio.

If you’re newer to cardio, McCall suggests setting a small, realistic goal, such as 15 minutes, three times a week. “If you’re successful at achieving this, that will encourage you to add more,” he says.

From there, add five to 10 percent more cardio each week. So, 15 minutes becomes 17 minutes, and then 20 minutes, etc. You can add five to 10 percent more mileage if you prefer to use distance as your measurement.

It’s OK to do some form of cardio every day, as long as you’re not doing super intense workouts daily. If you put in a hard day, make the one that follows an active recovery day with a walk or perhaps yoga. “Exercise is a stress, and your body needs days to recover and heal itself,” Braun says.

For those who favor a combination strength-and-cardio workout, Braun recommends doing strength first. “The body likes to use carbs before fat for energy,” he explains. “Strength training uses glycogen for energy. Once those stores are depleted, your body will turn to fat deposits during lower-intensity cardio.” Further, if you do high-intensity cardio first, you may not have the strength to give weightlifting your all, and your form might suffer.

Types of Cardio Training

The method by which you perform cardio is as important to your goals as the exercises themselves. The following strategies alter variables like tempo, rest, and even activity.

Endurance training

This is steady-state cardio, wherein you maintain roughly the same pace throughout a workout. You can do this with any of the cardio exercises listed below. You’ll burn calories and train your body to consume oxygen more efficiently, but you won’t build much strength, and you’re likely to lose some muscle.
Best for: Muscular endurance, cardiovascular endurance

Interval training

As mentioned above, alternating between periods of high-intensity bursts (such as sprinting) and lower-intensity rest or recovery (such as jogging or walking) will burn more calories in less time. It also generally burns more fat overall, improves anaerobic capacity, and helps your body recover quicker.
Best for: Muscular development, cardiorespiratory capacity, fat loss

Low-intensity interval training

HIIT isn’t the only way to get your intervals on. “Doing lower-intensity exercise for one to two minutes at time uses the aerobic energy pathways without creating excessive fatigue,” McCall explains. He recommends exerting at a 5 to 7 (on a scale of 1 to 10 with 10 being the hardest) with a 2-to-1 work-to-recovery ratio. So go 2 minutes at a level 7, then 1 minute at a level 4, for example.
Best for: Cardiovascular endurance

Circuit training

This type of total-body workout involves performing a number of different exercises in succession (a circuit) with minimal rest in between. It typically involves combining cardio and strength training, though Olson notes it isn’t optimal for either. For weight loss, however, it can be quite effective. Alternate between exercises such as squat lunges, burpees, medicine ball passes, and mountain climbers for 30 to 60 seconds each, then rest a minute between rounds.
Best for: Muscular development, muscular endurance, cardiorespiratory capacity, fat loss

Fartleks

This funny Swedish term is is a great way to break up the monotony of regimented intervals, McCall says. Work at a high intensity for some distance (say, eight lightposts away) or time (until the second verse of the song you’re listening to). Then go at an easy effort until you recover. Continue this pattern for different distances or times for your entire workout.
Best for: Muscular development, muscular endurance, cardiorespiratory capacity, fat loss

Cardio Exercises for Weight Loss, Strength, and Endurance

You now know what cardio is and how it’s applied — here are the cardio exercises to try.

running swimming cycling jumping hiking | cardio exercises

Running

Easy to do most anywhere and fairly cheap, running offers a slew of benefits, like strengthening bones and enhancing joint health. However, “the repetitive impact can cause lower-extremity overuse injuries if you don’t vary it with other forms of exercise,” Olson says. To help avoid injury, make sure you’re running with proper form.

Cycling

Easier on your joints than running, biking challenges your body to effectively deliver oxygen to muscles, which it offers a greater likelihood for growth.

Swimming

Another great option if you have joint issues, swimming is a total-body workout. But you do need a place to swim — and to know how to properly swim — to reap all of its benefits. Once you do, check out these tips to improve your freestyle stroke.

Rowing

Crew teams are in top shape because rowing is a great total-body cardio and muscular workout. It’s also low-impact, sparing shock to joints.

Plyometrics

This kind of exercise most often refers to jump training, and can burn many calories as you increase your explosive power. Naturally, though, good form is a must for this high-impact activity, or you increase the risk of injury. “You need to have the best movement mechanics to do plyometric training,” Braun says.

Dancing

Who says cardio can’t be fun? Whether you prefer moving to pop musiccountry music, or something in between, dancing is a great way to improve aerobic — and even anaerobic — capacity.

Jumping rope

Cheap, portable, and easy to do pretty much anywhere, jumping rope builds aerobic and anaerobic endurance, and may help improve coordination, balance, and bone mineral density, research shows. It’s best to wear the right shoes and jump on a forgiving surface such as a wood floor, Olson says. And if you have tight calves, stretch them before and after.

Hiking

“Consistent hiking for two to four hours at a time uses the aerobic energy system, which can help increase the utilization of fat for energy,” McCall says, and that can lead to weight loss. Hiking is also easier on your joints than running, plus you’re spending time in nature, which has been shown to improve mood among other benefits.

Calisthenics

Old-school bodyweight exercises like squats and pushups are a great way to get your heart pumping and build muscular endurance. “The more muscles used, the more oxygen required, and the more calories burned,” McCall says. Try jumping jacks, high knees, ice skaters, mountain climbers, and burpees.

Sports

Games like softball, basketball, and soccer offer more than friendly competition. “Each sport has different benefits for your body, from the fuel system you use to skills required of your body and mind,” Braun says. “The movements required in different sports help teach coordination while keeping cardio fun and interactive.”

Cardio Is Way More Than Running

You can get the benefits of cardio in many more ways than simply running. Whether you swim, dance, or do Beachbody workouts at home, be sure to do more than one thing.

“Your body is capable of a lot of things. For general health and fitness, encompass all of it,” Braun says. Do endurance as well as interval workouts, in all forms of cardio, to lose weight, improve overall fitness, and reduce your risk of injury.

BY:

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Laura: Beautiful Botanicals

Botanical Medicine

Garden enthusiast? Plant lover? Curious about natural medicine?

 

Wednesday May 16th, 2018 at Goodness Me! 

Dr. Laura M. Brown, ND will share with you her passion of botanical medicine and how it aids in the treatment of many common health issues.

Develop a greater appreciation for the wondrous value of medicinal plants.

Dr. Laura M. Brown, ND is a registered Naturopathic Doctor with a functional Medicine approach. Dr. Laura gets to the root cause of your health issue and stimulates the natural mechanisms of healing. Her individualized protocols are designed with time-proven remedies and the latest scientific research. Her inviting nature will meet you where you are, and inspire you toward a more healthful, purpose-filled life.

Dr. Phil Shares: Top 8 Gluteal Stretches for Buttock Pain

8 of the Best Glute Stretches for Buttock Pain

Tight glutes: in theory, we want them. We spend hours squatting and lunging to get a taut, lifted booty. But a rear that actually feels tight is, well…a pain in the butt. A sore buttocks makes it tough to sit, stand, and walk. It leaves you hobbling like a cowboy, searching for the best glute stretches to ease discomfort so you can go down stairs like a normal person, not a rodeo star.

Why are my glutes tight?

When it comes to buttock pain, intense lower body exercise can cause soreness in the gluteus maximus muscle. But daily activities tend to cause soreness in a different (and probably lesser-known) butt muscle, explains Beachbody expert Cody Braun. “The issue is often in the piriformis muscle (located deep underneath the glute muscles), which helps to externally rotate the femur and aids in abduction when the hip is flexed (drawing the leg away from the body’s midline),” he says. When this muscle becomes tight – whether from sitting too much or from a challenging leg workout – piriformis stretches can help restore the muscle to its full, functional length, help relieve butt pain, and restore hip mobility.

Mobility vs. flexibility

While often used interchangeably, “flexibility” and “mobility” are a different concepts. So if you think you want flexible glutes, you might actually need mobile hips – and vice versa. “Mobility refers to the degree and quality in which you actively move your joints through their full ranges of motion,” Braun explains. For example, someone with full ankle and hip mobility can easily move in and out of a full squat position, while a person with poor mobility may struggle or make compensations in other areas of the body.

Flexibility is usually expressed by the ability to completely lengthen your muscle,” Braun says. When a gymnast drops into the splits? That’s flexibility. And you can bet that she’s spent hours of her life holding static stretches. Both concepts are important when it comes to stretching your glutes, which is why the following glute stretches can help you achieve better hip mobility and flexibility.

8 Glute Stretches to Relieve Buttock Pain

Don’t let a sore buttocks get you down: here’s how to stretch your glutes (and relieve piriformis soreness), so you can walk, run, and move about your day with ease.

1. Seated Leg Cradle

Appears in: Beachbody Yoga Studio – Hip Opening Flow with Faith

This seated glute stretch will help alleviate sore glutes, no matter how tight they are from the previous day’s training. There are a few variations of this stretch, depending on how much flexibility and mobility you have in your glutes and hips.

  • Start in a seated position with your legs extended straight out in front of you. Draw your right knee toward your chest and cradle the lower leg by placing the right knee in the crook of the right elbow and the sole of the right foot in the crook of the left elbow.
  • Flex your right foot and keep your spine straight and your chest lifted as you gently rock your leg from left to right. You should feel this in your right hip and glute area.
  • Hold for 30 seconds before releasing your leg and repeating the stretch on the opposite side.
  • You can modify the intensity of the stretch by holding your knee and foot with your hands or scooping both elbows under your calf muscle and drawing your leg toward your chest

2. Cradle Knee Hug, Prayer Hands

Appears in: FOCUS: T25 – Stretch

In addition to providing a deep stretch for the glutes, piriformis, and hips, this two-part standing glute stretch will challenge your balance and build strength in the standing leg.

  • Stand with your feet hip-width apart. Lift your right knee so you can hold the lower part of your right leg: hold your right knee with your right hand and the outer part of your right foot with your left hand. Keep your back tall.
  • Hold the balance for two to three breaths.
  • Next, place your right ankle just above your left knee as you slowly bend your left leg, hinging at your hips as you lower your butt. Press the palms of your hands together in a prayer position. Press your right knee down toward the ground to intensify the stretch.
  • Hold this position, then return to a standing position and switching legs.

3. Pigeon

Appears in: Jericho’s BOD Exclusives – Half and Half

One of the best glute and piriformis stretches for runners, yogis, and desk jockeys alike, pigeon help to open your hips in a calm, restful position. This is most comfortable to do on a cushiony surface, like a yoga mat.

  • Begin in a downward-facing dog position. Lower your hips as you draw your right knee toward your chest and, with your knee bent, place your thigh and shin in front of you on the mat. Depending on your level of flexibility, you can keep your right foot close to your left hip or bring your shin forward so that it’s parallel to the front edge of your mat.
  • Make sure both hips are facing forward and your back leg is engaged (you can keep it straight or bend your knee, creating a 90-degree angle).
  • Leading with your chest, lean forward until you feel a stretch in your glutes and hip area. Hold for 30 seconds.
  • Return to downward-facing dog and repeat the stretch with your left leg

4. Figure 4 thread the needle

Appears in: Beachbody Yoga Studio – Strong but Simple Flow with Vytas

If tight hips are really limiting your mobility, this move may be a more accessible option than other glute stretches. Place your hands under the hamstring for a lighter stretch until your can work your way up to the more challenging option of placing the hands on your knee.

  • Lie on your back with the soles of your feet on the floor.
  • Cross your right ankle over your left knee, keeping your right foot flexed.
  • Draw your left knee toward your chest and, reaching your right hand through your legs, interlace your fingers just below your left knee (under your left hamstring for a less intense stretch).
  • Use your arms to pull your knee toward your chest until you feel a stretch in your right hip and glute area, and hold.
  • Release the stretch and repeat on the left side.

5. Seated figure 4

Appears in: A Little Obsessed –AAA

A simple but effective seated glute stretch, the seated figure 4 targets the glutes and piriformis. It’s easy to make this stretch more or less intense, depending on how close you bring your chest to your legs.

  • Sit with your knees bent and the soles of your feet on the floor.
  • Lean back slightly and place your hands on the floor behind your hips to provide support and balance.
  • Lift your right leg and place your right ankle just above your left knee.
  • Press your hands into the floor to bring your chest toward your knees until you feel a stretch in your right hip and glutes, and hold.
  • Release the stretch and repeat on the opposite side.

6. Prone happy cow

Appears in: 21 Day Fix Extreme –Yoga

This yoga pose might look advanced, but it’s fairly easy to get into, and it does wonders for easing tension on both glute muscles at the same time.

  • Lie on your back and draw your knees toward your chest.
  • Cross your right knee over your left and grab hold of your heels: your right hand should be holding your left heel, and your left hand should be holding your right heel.
  • Pull your heels toward you until you feel a stretch in your hip and glute area, and hold.
  • Release and repeat the stretch with the opposite leg crossed on top.

7. Cow face

Appears in: TurboFire – Stretch 40

A favorite glute stretch for yoga devotees, this seated glute stretch can help ease lower back pain while it opens the hips.

  • Starting in a seated position, bend your left leg so that your left foot comes to the right side of your hips and that your knee is facing forward.
  • Cross your right leg over the left so that your knees are stacked on top of each other with your right foot coming to the left side of your hips. Sit up straight and make sure both glutes are firmly planted on the floor.
  • With a flat back, lean forward until you feel a stretch in your glutes, and hold.
  • Sit up and repeat, switching the position of your legs.

8. Seated figure 4 fold

Appears in: P90X3 – Yoga

Done properly, this classic seated glute stretch will also relax tense hamstrings. For the best results, be sure to hinge at your hips and avoid rounding the back.

  • Start in a seated, straight-leg position. Bend your right leg and cross your right ankle over the left thigh, creating a figure four position with your legs.
  • Keep your glutes firmly planted on the ground as you hinge at the hips and lean forward until you feel a stretch in your left hamstring and glutes. Be sure to lead with your chest and keep your back flat.
  • Hold, and then sit up and switch legs to repeat on the opposite side.

Glute Anatomy 101

You’ve probably heard the name “gluteus maximus” before (how else are you supposed to tactfully reference the butt?), but chances are the medius and minimus parts of your buttocks aren’t as familiar. And as for the troublesome piriformis muscle? That might as well have sounded like a magical spell up until now. Here’s a breakdown of the gluteal muscle anatomy, so you know exactly what makes your rear end so bootylicious.

Gluteus Maximus

When we talk booty, we’re usually referring to the gluteus maximus – it’s the a huge powerhouse and an attention-getter. It’s not only your most sizable gluteal muscle, but it’s also one of the biggest muscle in the human body. And, because it’s located close to the body’s surface, it’s responsible for the butt’s rounded shape and prominent appearance.

The gluteus maximus originates from the hip bone, and tailbone, and connects to the femur (thigh bone) and iliotibial (IT) band. It’s main job is extension, but it also aids in lateral rotation: walking, sprinting, climbing stairs, ice skating – that’s all the gluteus maximus.

Gluteus Medius

Located on the upper, outer section of your rear, the gluteus medius is tasked with abducting (lifting to the side) and rotating the leg. It also works to stabilize your pelvis while you walk or run; any dysfunction or weakness in the gluteus medius can lead to issues with your gait (how you walk and run) and problematic movement compensations.

Shaped like a fan, the gluteus medius originates at the hip bone and connects to the upper portion of the femur.

Gluteus Minimus

Like the gluteus medius, the gluteus minimus plays a role in stabilizing the pelvis and rotating the leg. It’s smallest of the three glute muscles, originating from the hip bone and connecting to the top of the femur.

Piriformis

The piriformis is considered a “deep” gluteal muscle. Located under the gluteus minimus and within close proximity of the sciatic nerve, the band-like piriformis originates at the sacrum and connects to the top of the femur. It also aids in lower limb abduction when the hip is flexed and lateral rotation.

Why Should You Stretch Your Glutes?

Between sitting at a desk all day, sitting in your car during rush hour traffic, and sitting on your couch during a binge of Stranger Things, what is a butt to do with the massive amounts of inactivity throughout the day? One way to counteract it is by exercising (try these butt exercises, for example). You should also incorporate butt stretches into any workout that uses the lower limbs, as they can help prevent injury, reduce soreness, and prepare the glute muscles for activity.

When Should You Do Glute Stretches?

Other than the obvious, “whenever your butt hurts,” there are a few guidelines to follow when it comes to stretching your glutes. This mainly is because that there are two kinds of stretches: dynamic (moving) and static (not moving). Both are important – it just comes down to the timing.

Dynamic stretches are best to do before a workout, as they get the muscles ready for work by contracting and stretching in order to activate the nervous system, increase blood flow, and warm up the body. They involve movement and they cycle the joints through their full range of motion. Arm circles, leg swings, and walking lunges are examples of common dynamic stretches.

On the other hand, static stretches tell your body that it’s time to relax and recover. They involve bringing a muscle to its point of tension, holding for 30 seconds, and releasing (think: bending over to grab hold of your toes). “After exercise, you want to stretch the muscle to help the recovery process,” Braun says, as it helps to relax the muscle. Static stretching is particularly important when it comes to that troublesome piriformis muscle. “Piriformis stretches should be used to restore the full functional length, which, in return, will help with hip mobility,” Braun says.

Dr. Phil Shares: 8 Yoga Poses for Stronger Knees

8 Yoga Poses for Stronger Knees

Yoga can be daunting for those with knee problems. Unfortunately, that’s a lot of us, myself included. Below are the yoga poses I used to strengthen my knee after surgery.

Three years into my yoga career, I suffered a meniscus tear. Physical therapy, ice, and painkillers were not enough to ward off surgery. I had to go under the knife.

My bones and tendons blocked the doctors from seeing the exact location of the tear in ultrasounds, so exploratory surgery had to be performed before the surgeon could fix the problem. By the time they were done, my leg looked like it had been beaten with a meat tenderizer and my muscles and soft tissue were in a sorry state. Giving up my career as a yoga instructor was not an option for me, so I took the time to learn how to protect my knee by strengthening the muscles that support it.

Here are the exact yoga moves I practiced to strengthen and stretch my knees. However, make sure to always seek advice from your physician before beginning any exercise or rehabilitation regimen, especially if you have any unique or special medical conditions related to your knees.

 

5 Yoga Poses for Stronger Knees:

1. Supported Chair Pose (Utkatasana)

This pose will strengthen the quadriceps, hamstrings, and abductors. It also increases blood flow to the lower region of the body, which can help with fluidity of movement. Chair pose is typically practiced away from the wall, but that may require more strength than your knees are able to handle at the moment, so use the support of a wall if you need it. Place your feet hip distance apart. Lean your back up against a wall and slide down until your knees and ankles are parallel with each other. You can place your hands on your thighs or reach the arms towards the ceiling. Hold the pose for a few breaths then slide back up. Repeat several times. As your legs get stronger, increase the number of breaths you hold the pose.

Yoga for the Knees Chair Pose

2. Supported Bridge Pose (Setu Bandasana)

Bridge pose is a yoga asana that helps properly align your knees while strengthening your back, glutes, and hamstrings. Lie flat on your back with your knees bent and walk your feet toward your bottom until you can just touch your heels with your fingertips. Step your feet out hip distance apart and place a block horizontally on the floor between your feet. This will help keep everything in place. Press into all four corners of the feet, the inside and outside edges as well as the heel and the balls. Draw your navel in toward your spine and press your lower back into the ground. Tuck your tailbone in and lift your bottom from the ground. Lift as high as you can without compromising your form (your knees should remain hip distance apart and parallel with the ankles). To get an added stretch in the chest, you can roll your shoulders under your body and interlace your fingers underneath you. Hold this pose for a few breaths then release the upper back first, then mid back, then finally lower your lower back and tailbone to the floor. Repeat a few times.

Yoga for the Knees Bridge Pose

3. Supported Half Moon Pose (Ardha Chandrasana)

Balancing poses can be very beneficial when it comes to building the muscles that help the knee. However, if your knee is currently inflamed, you want to avoid anything that will put this much weight on the joint. By using the support of a block, you can work on strengthening the muscles in this pose and stretching the hamstrings without putting stress on your knee. The first time you do this pose, use an empty wall and a block for support. Stand with your back to the wall and rotate your right foot so that the outside edge of the foot is parallel with the wall. Place the block in your right hand, bend your right knee, and shift your weight so you’re balancing on the right leg. Set the block on the floor a few inches in front of your right foot and press your right hand into it to help straight the right arm and leg. Rotate the left side of your body upward so that your back is either in alignment with the wall behind you or leaning on it. Your left leg should be lifted and parallel with the floor. Your left arm should create a straight line with the right arm. Hold for a few breaths and increase the amount of breaths as you get stronger.

Yoga for the Knees Half Moon Pose

4. Mountain Pose (Tadasana)

Mountain pose will teach you proper alignment that may help ward off new knee injuries and help you become aware of the muscles you need to engage to protect the knee. To get into the pose, stand with your feet hip distance apart, lift all your toes up, spread them wide, and then rest them back down on the floor. Press into the floor with all four corners of the feet to evenly distribute the weight of the body. As you press into your feet, engage your calf muscles. Engage the quadriceps and internally rotate your inner thighs to widen your sits bones. Tuck your tailbone in, and engage the glutes. Tighten your abs. Pull your shoulders back and down. Make sure your shoulders are stacked over your hips and ankles. Lift your chin and pull it back slightly so it is parallel with the floor. Relax the muscles in your face. Take several deep breaths and notice the muscles you have engaged to create proper posture. Hold this pose for approximately 10 breaths.

Yoga for the Knees Mountain Pose

5. Triangle Pose (Trikonasana)

A common problem with those who suffer from knee injuries or weakness is a strong vastus lateralis (the outer part of your quadriceps) and a much weaker, underused vastus medialis (the inner part of your quadriceps). Trikonasana is a pose that will strengthen the muscles that support the inner quad. Step your feet out in a wide stance so your left foot is parallel with the back of your mat and your right foot is turned out at a 90 degree angle, parallel with the inside horizontal edge of the mat. Bend your right knee so it lines up with the ankle and hip. Press into both feet and straighten the right leg, engaging the inner part of your quad and thigh. When this muscle is engaged, you will notice it is impossible to lock your knee. However, when you disengage the muscle, it will hyperextend and lock (you should avoid this). Reach your right arm straight down and rotate upward with the left side of your body. Line up your arms so they’re in a straight line and keep your core engaged. For support, you can place your right hand on a block, but be sure to keep the core engaged as you reach up to the sky with the left side of your body. Hold for a few breaths, disengage, and then repeat.

Yoga for the Knees Triangle Pose

3 Yoga Poses to Stretch The Knees:

It’s important to not only strengthen the knees but also to stretch them. You can make knee injuries worse if the muscles are so tight that they decrease movement fluidity. Here are 3 poses that stretch the knees and the supporting muscles without causing pain. Again keep in mind that each person is different and very few injuries are exactly the same, so make sure to seek advice from your physician before beginning.

1. Wide-Angled Seated Forward Bend (Upavistha Konasana)

Many of the poses that stretch your legs and hips tend to torque the knee in a way that can be quite painful for those who have knee weakness and pain. Konasana is a great pose that will stretch out the whole back of the body as well as the hips, inner thighs, and groin. To get into this pose, straddle your legs out in the widest stance you can comfortably place them. Flex your feet to activate the leg muscles. Place your hands on the ground forward in front of you and slowly walk them forward until you feel the stretch. Keep your spine straight and elongated throughout the stretch. If you find that your spine creates a C shape when you start to fold, place a blanket under the sits bones to lift yourself slightly off the floor. Hold this pose for 8 to 10 breaths. Follow it up by pulling the legs together and the knees into the chest.

Yoga for the Knees Seated Wide Angle Forward Bend

2. Easy Pose (Sukhasana)

Lotus is a common pose that that is held at the beginning and end of each yoga class and can be a real pain in the knee. So, instead of sitting with both feet in the crooks of your thighs, simply cross your legs and gently place one in front of the other. Keep in mind that the deeper the bend in the knee the higher the chance of pain, so you may not have a perfect crossed leg look. That’s okay. You also have the option of sitting on a blanket to make the pose more comfortable and placing blocks on either side of the knees. This pose will stretch your knees and ankles. Sit up tall and breathe deeply for about 8 to 10 breaths, increasing the amount of breaths as you feel more flexible over time.

Yoga for the Knees easy pose

3. Child’s Pose (Balasana)

This is a gentle knee stretch that can be intensified the closer you can move your bottom toward your heels. Props are necessary for those with tight, sore knees. Start on your hands and knees (with a blanket under the knees for protection). In the full, unmodified, pose you’d have your feet together with your toes untucked, knees separated so the belly can rest between the thighs, bottom sitting on the heels, and forehead on the mat with the arms extended out. Modify as you need. Consider decreasing the degree to which you part your knees. Use blankets behind the knees or on the heels. This pose can be held for 8 to 10 breaths and then increased slowly as you become more flexible.

Yoga for the Knees Childs Pose

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 9 of the Most Effective Strength Training Exercises You Can Do at Home

9 of the Most Effective Strength Training Exercises You Can Do at Home

Benefits of Strength Training Exercises

Sense of accomplishment not enough? The advantages of weight and resistance training offer plenty more reasons to expand your fitness routine.

Burn fat

When you do an intense resistance training program like A Week of Hard Labor or Body Beast, the “afterburn effect” of excess post-exercise oxygen consumption (EPOC) keeps your metabolism elevated for up to 72 hours afterward. That facilitates the burning of fat long after a workout, compared with lower- and moderate-intensity cardiovascular exercise.

Build muscle

Fat loss is just one component of any body transformation. The other is muscular development, which can go just as far in determining how you look. For men, that may mean added size, while for women it will most often mean shape, as they lack the hormonal makeup to gain that kind of mass.

That’s even more important if you’re losing weight — 25 percent of which may be muscle — to dieting and low-intensity cardio. Strength training exercises can help preserve and even build muscle fiber that might otherwise be lost, which is especially crucial for those in their 30s and beyond, when muscle mass naturally decreases.

Boost metabolism

It takes energy to sustain muscle, so the more of it there is, the more calorie-burning capacity you have. That makes your body more metabolically active and efficient, even while at rest.

Strengthen bones

Bones under stress respond not unlike muscles under stress, stimulating the release of osteoblasts that build new bone tissue. An estimated 1.5 million people suffer an osteoporosis-related fracture every year, so resistance training is a natural complement to calcium and vitamin D intake.

Reduce injuries

Strength training builds stronger ligaments and tendons, and promotes more balanced body mechanics, decreasing the likelihood of injury during exercise and in daily life.

9 Essential Strength Training Exercises You Can Do at Home

The following exercises should be part of any rounded resistance program, like the many found on Beachbody On Demand. Incorporate them into the appropriate workouts to ensure proper development of the body’s major muscle groups.

Weightlifting Exercises With Dumbbells

Dumbbell bench press

Target muscles: Chest, as well as the triceps, shoulders

  • Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. Your head, upper back, and butt should touch the bench, and your feet should be flat on the floor.
  • Slowly lower the weights to the sides of your chest, keeping your elbows close to your body (not flared).
  • Pause, and then push the weights back up to the starting position.

Dumbbell squat

Target muscles: Quads and glutes, but also hamstrings

  • Stand with your feet hip- to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides.
  • Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
  • Pause, then push yourself back up to the starting position.

Bent-over row

Target muscles: Back, as well as the shoulders, biceps, and core

  • Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand.
  • Brace your core, push your hips back, bend your knees slightly, and lower your torso until it’s nearly parallel to the floor.
  • Let the dumbbells hang at arms length with your palms facing back. Engage your shoulder blades to keep your shoulders pulled back (i.e., don’t hunch). This is the starting position.
  • Without moving your torso, and while keeping your chin and elbows tucked and back flat, row the weights to the outsides of your ribcage as you squeeze your shoulder blades together.
  • Pause, and then lower the weights back to the starting position.

 

Standing dumbbell curl

Target muscles: Biceps

  • Grab a pair of dumbbells and let them hang at arm’s length by your thighs, palms facing forward.
  • Keeping your elbows tucked and your upper arms locked in place, curl the dumbbells as close to your shoulders as you can.
  • Pause, and then slowly lower the weights back to the starting position.

Lying triceps extension

Target muscles: Triceps

  • Lie face up on a bench with your feet flat on the floor, and hold a pair of dumbbells above your chest with your arms straight and your palms facing each other.
  • Without moving your upper arms, bend your elbows and lower the dumbbells to the sides of your head until your forearms dip below parallel to the floor.
  • Pause, and then return to the starting position.

Single-leg calf raise

Target muscles: Calves

  • Hold a dumbbell in your right hand by your side and place the ball of your right foot on an elevated surface with your heel hanging off.
  • Cross your left ankle behind your right, hold onto an immovable object with your left hand for balance, and lower your right heel toward the floor (but don’t touch it).
  • Rise up on the toes of your right foot as high as you can, giving your right calf an extra squeeze at the top.
  • Pause, and then lower yourself back to the starting position. Do equal reps on both sides.

Shoulder press

Target muscles: Shoulders, upper back, and triceps

  • Stand tall with your feet hip-width apart, and hold a pair of dumbbells in front of your shoulders with your elbows tucked and palms facing each other.
  • Press the weights directly above your shoulders until your arms are straight and your biceps are next to your ears.
  • Pause, and then lower the weights back to the starting position.

Strength Exercises Without Equipment

Plank

Target muscles: Core

  • Assume a push-up position, but with your weight on your forearms instead of your hands (your elbows should be directly beneath your shoulders).
  • Squeeze your glutes and brace your core (imagine someone is about to punch you in the gut) to lock your body into a straight line from head to heels.
  • Hold for time.

Single-leg elevated-foot hip raise

Target muscles: Glutes, quads, hamstrings, and core

  • Lie face-up on the floor with your arms by your sides, your right foot on a bench (or other immovable object), and your left foot elevated so your thighs are parallel.
  • Squeeze your glutes and push through your right foot, raising your hips until your body forms a straight line from your right knee to your shoulders. Make sure to keep your hips parallel with the floor throughout the movement.
  • Pause, then return to the starting position. Perform equal reps on both legs.

BY:

Shared by Dr. Phil McAllister @ Forward Health

Dr. Phil Shares: The Most Dangerous Fat Is the Easiest to Lose

The Most Dangerous Fat Is the Easiest to Lose

It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?

LOCATION, LOCATION, LOCATION

Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”

PINCHABLE VERSUS PRESSABLE

“Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.

PROXIMITY

Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.

TELLING BAD BELLY FAT APART

Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:

APPLES AND PEARS

You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.

WAIST CIRCUMFERENCE (WC)

Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).

WAIST-TO-HIP RATIO

The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:
WHR = (Waist circumference) / (Hip circumference).
Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.

KNOW YOUR FAMILY HEALTHY HISTORY

If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.


READ MORE > ESSENTIAL GUIDE TO FAT


BANISHING VISCERAL FAT

If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:

  • Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app. Use this feature to see how your measurements change over time as you lose weight.
  • Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.
  • Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.
  • Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.

by Trinh Le, MPH, RD

Shared by Dr. Phil McAllister @ Forward Health

Dr. Phil Shares: 10 Exercises to Strengthen Your Core

10 Ab Exercises to Get a Shredded Six-Pack

 

If there’s one thing we all value in a relationship, it’s honesty. So let’s get this one off on the right track.

That set of corrugated abs you want? Getting them is gonna require a lot more than just holding off on that third piece of pizza and doing an extra set of crunches next week.

The good news is we’ve assembled 10 ab exercises that will put you on the path to those abs you’ve always wanted to take for a walk on the beach.

These basic moves don’t require weights and won’t have you doing hundreds of boring crunches. They’re beginner-friendly, but they’re not easy. These are fast-paced, core-burning moves by Beachbody Master Trainers like Shaun TTony Horton, and Sagi Kalev.

10 of the Best Ab Exercises to Get a Six-Pack

Before you tackle these ab exercises, take a few minutes to warm up your core. Try jogging in place, jumping jacks, or just holding a plank for 45 seconds. Or try Tony Horton’s quick, total body warm-up routine.

Instead of thinking about reps for the following ab exercises, try to keep going for 30 to 60 seconds for each.

Standing Mountain Climber

best abs exercises men and woman standing mountain climber shaun t insanity max 30

This strong cardio ab exercise will get your heart rate elevated, your muscles warm, and your body ready to work out. Your abs and hip flexors are sure to feel it.

• Start out in a standing position, making sure there’s nothing on the floor around you. Push the coffee table out of the way and make sure you won’t step on the cat’s tail.

• Make fists and keep them at shoulder-height in front of you as you begin running in place, bringing your knees up as high as you can.

• As your right leg lifts up, punch your left arm toward the ceiling, keeping your core engaged throughout the move. Alternate arms and legs for 60 seconds.

Appears in: INSANITY MAX:30: Max Out Abs

Dolphin Knee Drop

best abs exercises men and woman dolphin knee drop masters hammer and chisel sagi kalev

Time to get on the floor for a kick-butt core strengthener that also targets your shoulders, which are recruited to stabilize your body.

• Start in a dolphin plank: Assume a push-up position, but with your weight on your forearms instead of your hands, elbows stacked beneath your shoulders, palms on the floor.

• Keeping your core braced and legs straight, walk your feet forward two to three small steps, lifting your hips into the air.

• Lower your knees until they brush the floor, keeping your belly button pulled in toward your spine, then lift your hips back up, straightening your legs.

• Walk your feet back to starting position. Repeat.

Appears in: Body Beast: Abs

Rock the Boat

10 Ab Exercises to Get a Shredded Six Pack men and woman rock the boat 22 minute hard corps tony horton

This ab exercise is a little bit crunch-y, a little bit rock and roll.

• Start in a V-sit, with your knees bent, shins parallel to the ceiling, spine elongated. Your fingers can gently rest on your hamstrings, just under your knees.

• Keeping your core engaged, gently roll backward, and begin to round your spine. Lightly tuck your chin and roll onto your upper back, hips lifted off the floor.

• Roll forward into a boat pose, balancing on your sit bones as you straighten your legs, and reach forward with your arms. Pause before repeating.

Appears in: 22 Minute Hard Corps: Core 1

Ski Down Abs

best abs exercises men and woman ski abs shaun t insanity max 30

Imagine a black diamond mogul course and get ready to sweat as you fire up your obliques.

• Start a V-sit with just your heels and sit bones on the floor. Your spine should be elongated, your lower back flat, and your hands together in fists in front of you.

• As you scoop your fists to your right, lift your heels and bring them to the left.

• Lift your left elbow to lead your hands to your left side. Heels lift, setting down to your right. Keep alternating quickly.

Appears in: INSANITY MAX:30: Max Out Abs

Mountain Climber/Twist/Spider

best abs exercises men and woman mountain climber twist spiderman masters hammer and chisel sagi kalev

This ab exercise will kickstart your heart rate and use all your abdominal muscles to stabilize your moving plank.

• Start in a high plank, shoulders stacked over wrists and away from your ears, eyes focused in between your hands. Keep your hips in line with your shoulders and engage your core.

• Start off with a mountain climber: bring your right knee to your chest, step it back in line with your left foot. Bring your left knee forward toward your chest, step it back in line with your right.

• Move into a twist by bringing your right knee across your body to your left elbow. Step it back to meet your left foot. Bring your left knee forward, across your body to your right elbow. Step it back.

• Finally, bring your right knee forward to the outside of your right elbow for the spider. Step your foot back to meet your left foot. Bring your left knee forward to the outside of your left elbow. Step it back. Repeat series.

Appears in: Body Beast: Abs

Crunch

best abs exercises men and woman crunch body beast sagi kalev

Give yourself a short breather with the basic crunch. By lifting your legs to 90 degrees, you’ll target your entire core.

• Lie on your back, with your knees and hips bent at 90 degrees so that your shins are parallel to the floor and your knees are stacked atop your hips.

• Place your hands behind your head and pretend there’s an orange underneath your chin as you peel your shoulder blades up off the floor. Don’t squish your imaginary orange, and keep your gaze locked on the ceiling to protect your neck.

• Lower to starting position with control and repeat.

Appears in: Body Beast: Abs – Classic

Hi-Low Jack

best abs exercises men and woman high low jack 22 minute hard corps tony horton

Take your ab workout to a new place with plank jacks, alternating between high and low movements.

• Start in a high plank, wrists directly beneath your shoulders, abs drawn in, and lower back flat.

• Hop your feet outward and back to starting position, then lower onto your right and left forearms, coming into your low, or forearm, plank.

• Hop your feet outward and back together, then press back up onto your right and left hands to come back into your high plank. Repeat.

Appears in: 22 Minute Hard Corps: Special Ops – Core

Switch Kick Abs

best abs exercises men and woman switch kick abs shaun t insanity max 30

This punch-to-the-gut ab exercise is designed to get the most out of your core. You might even feel your hip flexors begin to burn.

• Lie on your back with your legs lifted straight in the air at 90 degrees. If your hamstrings feel tight, bend your knees as necessary.

• Lower your left heel as close to the floor as you can, then punch your left arm toward your right heel, adding in a twist.

• Simultaneously lift your left leg and lower your right, bringing your left fist back toward your shoulder, and punching toward your lifted left leg with your right fist.

• Repeat, alternating legs as quickly as you can with control.

Appears in: INSANITY MAX:30: Ab Attack:10

Low Plank Side Punch

best abs exercises men and woman low plank side punch shaun t insanity max 30

Hop back into a forearm plank for this ab shredder that has you shift your weight as you throw stability-challenging haymakers.

• Start in a forearm plank, with your elbows stacked beneath your shoulders, core braced, and legs extended straight behind you.

• Shift your weight toward your left forearm and punch your right arm out to the side until it’s straight. Look toward your hand as you punch, then bring it back down to starting position.

• Shift your weight toward your right forearm and punch with your left. Repeat.

Appears in: INSANITY MAX:30: Ab Attack:10

Beast Abs

best abs exercises men and woman body beast sagi kalev

Wanna smile and cringe at the same time? Then get ready to spell!

• Lie on your back, and place your hands flat on the floor beneath your hips, bringing your forefingers and thumbs together into a diamond.

• Press your lower back to the floor, and engage your abs as you lift your legs and begin to spell out the letters B-E-A-S-T with your feet. Remember to breathe!

• Spell B-E-A-S-T backwards. Rest.

Appears in: Body Beast: Abs-Classic

To see how these moves unite to form complete workouts, stream all of our most popular programs at Beachbody On Demand. Pull up 22 Minute Hard CorpsINSANITY MAX: 30, and Body Beast, along with dozens more programs on your TV set-top box or mobile device now!

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Shared by Dr. Phil McAllister @ Forward Health