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Gym x Studio Sweat

Train Like A Navy SEAL With TRX Workouts

Take a peek inside any TRX class, and it’s easy to see why this style of training is so popular. TRX exercises can help you tone and strengthen every muscle in your body without the use of dumbbells or machines.
All it takes is your body weight, TRX suspension ropes, and a willingness to give it all you’ve got for at least 20 minutes. If you’re looking for a way to change up your workout at home or at the gym, you might want to give TRX training a try.

What is TRX?

Total Body Resistance Exercise (TRX) was developed in 1997 by Randy Hetrick, a Navy SEAL. While on deployment, Hetrick created his answer to staying fit while having no access to training facilities: the first version of TRX, which used parachute webbing and a jiu-jitsu belt.
From the launch of TRX Suspension Training courses for instructors in 2005 to the major milestone of one million TRX users just five years later, this simple suspension system continues to make waves in the fitness industry.

The Health Benefits of TRX

We all know the health benefits of exercise, but finding the time to prioritize movement is sometimes easier said than done. That’s why using TRX exercises for a total body workout makes so much sense.

A post shared by TRX® Training (@trxtraining) on


Not only can you exercise all the major muscle groups in your body during one workout, but you can also choose to do it from the comfort of your own home or take a class with a certified trainer. While the list of TRX benefits goes on and on, here are a few that rise to the top:

Total Body Workout

TRX exercises allow you to get a full body workout using a single tool: the TRX Suspension Trainer. Miguel Vargas, training and development manager at TRX, says the benefits come from being able to work on your range of motion, mobility, strength, and conditioning simultaneously.

All Core, All the Time

The other well-known benefit of TRX is the ability to work your core with every exercise. In other words, Vargas says, you’re not just targeting one specific spot during a single exercise. “When you’re holding on to the handles and performing an exercise, your body has to fight the instability of the single anchor point, which then helps create more core stability,” he explains.

Adaptable to Most Skill and Fitness Levels

TRX Suspension training is an excellent modality for developing self-awareness around bodyweight training. Hilton Head Health certified personal trainer David Chesworth says that one of the greatest things about it is that TRX training is adaptable to all levels of mobility, ranging from someone who has difficulty standing upright to an Olympic athlete.

Increase the speed for a cardiovascular workout.

TRX workouts are typically associated with muscle strength and conditioning, but you can also increase your heart rate and get a decent cardiovascular workout by moving through the exercises at a faster pace.

Helps With Rehabbing Injuries

“TRX allows for rehab professionals to perform exercises with clients that they might not be able to do otherwise,” explains physical therapist Kellen Scantlebury of Fit Club NY. For example, Scantlebury says movements like the squat, row, and single-leg deadlift can be very difficult to perform after injury. “Using the TRX for assistance, however, helps the client perform these movements with reduced difficulty.”

How does TRX training work?

When you first look at a TRX system, it can be difficult to picture exactly how to use the straps. But once you see someone use it and you experience it for yourself, the movements will begin to make perfect sense.
TRX training is based on seven movements: push, pull, plank, rotate, hinge, lunge, and squat. Regardless of the exercise you’re doing, suspension training constantly challenges your core for a true total body workout.
Chesworth says the TRX single-anchor, double-handle system makes for the perfect blend of stability and mobility. “Through this mechanism, it challenges the stabilizer muscles of your own body to activate and adapt [to] inefficiency in a safe way,” he explains.
[related article_ids=1006260]
You can adjust the length of the TRX system for different exercises to make the movements more challenging. Adam McAtee, a Club Pilates instructor, says that increasing the length makes a longer lever, which creates more instability (causing the body to work harder to control the TRX). You can adjust the level of difficulty by changing the width of your stance, the speed at which you complete the exercises, and the angle in which your body is positioned relative to the anchor point (for example, the lower you are to the ground, the more difficult the row will be).
When you are performing arm exercises such as a triceps press or bicep curl, McAtee says the TRX system should be mid-length. When you are performing floor exercises such as a plank or bridge, the TRX can be lengthened even further to what’s called mid-calf, which is when the foot cradles are at the height of the student’s calves.
“It’s also important to note that during standing TRX exercises it is easy to adjust how much body weight the muscles absorb,” says McAtee. “The closer you place your feet to the anchor point, the more weight you will be working with.” So, if the exercise feels too heavy, simply walk away from the anchor point to adjust the difficulty level. If you’re not experiencing enough resistance, you should move closer in toward the anchor point.

Tips for Using TRX Equipment

You can use the TRX Suspension Trainer both indoors and outdoors. If you’re new to TRX training, it may be a good idea to take a class with a certified instructor who can show you how to adjust the TRX trainer and spot you as you learn how to do the exercises properly. If you decide to do TRX exercises on your own, however, here are some basic tips to be aware of as you get started:

  • Choose a workout area measuring at least eight feet long by six feet wide, and make sure you’re on a flat, non-slip surface.
  • You need to attach the TRX Suspension Trainer to a secure anchor point that is strong enough to support your body weight. According to the TRX Suspension Trainer set up and user tips video, suitable anchor points include doors, sturdy beams, weight racks, heavy bag mounts, railings, trees, or even fences. Always weight-test the equipment before doing your first exercise by pulling on the handles.
  • Attach the suspension device to the anchor point by wrapping it as many times as necessary to ensure that the trainer hangs six feet from the ground.
  • When you’re using the TRX, the length of the straps should be determined by what part of the body you’re focusing on. TRX certified personal trainer Nedra Lopez explains that the shorter strap length is indicated for working out the back, biceps, and legs with moves like lunges and squats, while the longer setting is used for chest, tricep, hamstring, and glute work along with core-specific workouts.
  • Take the time to understand what right looks and feels like, says Vargas: “You can easily challenge many of the exercises by simply walking your feet closer to the anchor point, adjusting your foot position to challenge your center of gravity, or change the speed of the movement.”
  • Vargas also recommends using the TRX Training App, especially if you’re new to training on the TRX Suspension Trainer. “You have access to great coaching tips, fun and challenging workouts, and you can take the workouts with you wherever you have your TRX Suspension Trainer,” he adds.

TRX Workout to Try for Yourself

There are multiple ways to design a TRX workout that will fit your skill level and help you reach your goals. If you’re relatively new to TRX exercises, starting off with a basic total body circuit is the safest and most effective way to train.
Once you gain some knowledge, strength, and confidence, you can incorporate more advanced moves or make the TRX exercises you’re doing harder by adjusting the length of the system. You can also divide your workouts up to target different muscle groups and body regions. For instance, perform multiple exercises for your upper body on day one and lower body exercises on day two.
Here’s a TRX workout that starts off light and ramps up in intensity. The goal, says Vargas, is to finish with your legs and arms a little shaky and your heart pumping.

TRX Total Body Workout

Perform each of the following exercises for 30 seconds in the first round, 40 seconds in the second round, and 50 seconds in the final round. Rest for 30 seconds in between each round (or as needed).

TRX Squat Row

HealthyWay

TRX Forward Lunge With Y-Fly

HealthyWay

TRX Crossing Balance Lunge

HealthyWay

TRX Chest Press

HealthyWay
 

TRX Mountain Climber

HealthyWay

TRX Diagonal Runner

HealthyWay

TRX Jump Squat

HealthyWay

TRX Triceps Press

HealthyWay
When you’re ready to design your own routine, Chesworth says an all-encompassing TRX workout should include these movements: planks, push, pull, hinge, squat, lunge and rotations. Once you learn the basics, the TRX workout is sure to become a staple in your routine.

Categories
Fitness Advice x Motivation Sweat

Exercise For Anxiety And Depression Could Be The Treatment You’ve Been Looking For

For five years, Tori Madison, who lives in Atlanta, has battled depression. Feeling paralyzed by grief after her brother’s death, she initially isolated herself from others and quickly found that she could no longer do the things she once enjoyed like yoga, training for triathlons, and hiking.
“I went to doctors and psychiatrists who prescribed me anti-anxiety and anti-depression medications, but these never really healed the cause of my depression. Rather, they provided a temporary fix for my agony and pain,” she explains. It wasn’t until she added daily cardiovascular exercise to her overall treatment plan that her anxieties, fears, and sadness started to subside. Today, she’s continuing to transform her life by getting her master’s degree in health and wellness coaching and hopes to help other people address and manage their own experiences with depression.
If you struggle with depression and/or anxiety, you know all too well how difficult it can be to care for yourself—both physically and emotionally. While treatment options such as cognitive behavioral therapy and medication have made life so much better for millions of people, researchers are now finding that people who also use exercise for depression and anxiety are experiencing some amazing results.

What the Experts Says About Exercise for Depression and Anxiety: The Science Behind This Treatment Method

It’s no secret that physical activity is good for your body. But what about the mental health benefits of exercise?
Judy Ho, PhD, a double board-certified and licensed clinical and forensic psychologist, says that moderate intensity exercise appears to improve depression and anxiety symptoms and increase self-concept. And there’s research to back up Ho’s claims.
According to one study, exercise as an add-on to conventional antidepressant therapies improved the efficacy of other treatment options such as antidepressants and cognitive behavioral therapy.
When it comes to the chemical process that takes place in the brain, Prakash Masand, MD, a psychiatrist and founder of the Centers of Psychiatric Excellence, says that in cases of anxiety and depression specifically, exercise helps release essential neurotransmitters like serotonin, dopamine, and norepinephrine. “This is important because these neurotransmitters are responsible for mood, energy, sleep, concentration, our ability to handle stress, cravings, and more,” he adds.
He explains that people with anxiety and depression have a chemical imbalance of these vital neurotransmitters, and exercise is a natural way of boosting their production.
And licensed psychologist Farrah Hauke, PsyD., points out that increasing the availability of serotonin is the purpose of most commonly prescribed antidepressant medications. In addition to changes in brain chemistry, Hauke also says that exercise results in positive cognitive and behavioral side effects, such as being a welcome distraction from anxious or depressive thoughts and reducing feelings of isolation.

How to Use Exercise for Depression and Anxiety

When it comes to the role exercise plays in anxiety and depression treatment plans, Ho says that in general, more moderate exercise produces greater enjoyment than very intense activity, particularly for individuals who are already struggling with depression and/or anxiety, who might find a very vigorous or frequent exercise program too daunting in their current emotional state.
“Exercise does not need to be lengthy or intense, and fitness gains, like actually losing body fat or weight, are not necessary for patients to experience positive results like symptom reduction,” says Ho.
Hauke says any exercise that is an “upper,” such as aerobic activity that elevates heart rate and breathing (e.g., running, cycling, and dancing) is good for managing the [linkbuilder id=”6857″ text=”symptoms of depression”]. “For a novice exerciser, this also could be any intentional and/or repetitive body movement such as pushing the kids in the stroller, house cleaning, or walking the dog,” she says.
[pullquote align=”center”]“Shallow breathing sends a message to your brain to be alert, whereas when you do deep belly breathing, it changes that message towards a less anxious state.”
—Robert Oppenheimer, LCSW[/pullquote]
When it comes to anxiety-reducing exercises, Hauke recommends exercise or body movement that activates the relaxation response through mind-body connection (e.g., yoga, Pilates, and barre). “The reason for this is that exercises which focus on calm, slow, and intentional movement and breathing help deactivate the fight-or-flight response which is commonly experienced during anxious reactions,” she explains. In fact, studies show that yoga appears to be a promising intervention for depression. Another recent study supports the idea that yoga plays a role in reducing stress, anxiety, and depression
Masand suggests running and fast-pace walking for anxiety and depression, and some studies have shown that doing these activities out in nature (rather than in an urban area or on the treadmill) is even better for those who want to use exercise to treat depression.  
Certified personal trainer Derek Mikulski says cardiovascular exercise, resistance training, and mind-body modalities like Pilates, yoga, meditation, and Tai Chi seem to be the best forms of physical activity if you have anxiety or depression.
“My personal recommendation is for people with anxiety and depression to integrate all of the above types of exercise into their mental health fitness program: lots of cardiovascular activity (35 minutes per day, every day), some resistance training (three times per week), and a mind-body practice two to three days per week,” he says.
“When these three conditions are met, I’m able to see evident changes in client behavior with the largest and most obvious changes being improved mood, increased energy and performance during workouts, and increased willingness to be challenged,” he says.
But it’s not just the obvious benefits that Mikulski notices. There are also more subtle changes he observes that may go undetected by people who aren’t tuned into others’ mind-body experiences. “I have seen clients smile more, laugh more, and walk taller, and these changes may be most important of all,” he adds.

What You Need to Know Before You Start Exercising

Exercising when you’re feeling depressed, anxious, or out of shape can be stressful in itself. That’s why it’s so important to find something you like and feel comfortable doing regularly. The best part about physical activity and its ability to ease the symptoms of anxiety and depression is that you don’t have to be a gym rat to reap the benefits. In fact, Masand says even a 10 to 20-minute brisk walk can do wonders for your mental health.
Robert Oppenheimer, clinical therapist at CAST Centers, says that at first, it might feel like exercise actually makes anxiety symptoms worse, not better. “When you start to increase physical activity, the heart rate goes up, which feels quite similar to anxiety symptoms,” he explains.
[pullquote align=”center”]In cases of anxiety and depression specifically, exercise helps release essential neurotransmitters like serotonin, dopamine, and norepinephrine.[/pullquote]
The good news: As you continue exercising for a longer period of time, Oppenheimer says you’ll experience fewer and fewer symptoms of anxiety. He also recommends paying attention to how you’re breathing when active. “Shallow breathing sends a message to your brain to be alert, whereas when you do deep belly breathing, it changes that message towards a less anxious state,” he adds.
While exercise can be a wonderful addition to an overall treatment plan, it is by no means a replacement for therapy or a treatment for serious mental health concerns. “In some cases, exercise can be a very useful adjunct to other forms of treatment like psychotherapy and medication,” says Ho. “Especially in cases where depression or anxiety is milder, exercise appears to garner symptom improvement in similar ways that psychotherapy and medication treatment alone do,” she adds.
The bottom line is this: If you’re battling depression or anxiety, talk with your healthcare provider about how you can add exercise to an overall treatment plan. And remember, as Masand says, “the most important thing isn’t what exercise you choose to do, as long as you do something and do it often.”

Categories
Favorite Finds Sweat

Mind, Body, And Wallet: The Best Budget Yoga Mats And Sets For Your Practice

Looking for a new yoga mat (or maybe even your very first mat) can be an overwhelming experience. There are so many to choose from! I remember when I first started my yoga practice I wanted a mat of my own that I could easily carry with me but that wasn’t too pricey since I wasn’t sure if yoga was something I was going to fall in love with right away.
Whether you’re not quite ready to commit to a higher-priced option or you need to leave wiggle room in your budget for something else, I’m here to help you pick a mat you can afford and enjoy.

The Criteria I Considered When Testing Budget Yoga Mats and Sets

When you’re first starting out your practice it’s completely understandable to not want to break the bank with the purchase of an expensive yoga mat. I do, however, think that it’s a good idea to purchase a mat you can call your own—and maybe one that you’re excited to roll out will help keep you committed to your practice.
My top suggestion for anyone looking to purchase their first yoga mat or seeking a budget-friendly mat or set is to look at thickness, stickiness, and weight. Try to find a mat that provides enough support for your joints and is comfortable in seated poses, has enough grip to help you feel stable during Downward Dog and other inversions, and is easy for you to carry to and from the studio (or wherever your practice may take you).
budget yoga mats
As I mentioned during my review of best yoga mats for everyday use, keep in mind that this is just a summary of my experience with these mats, so the process of finding your ideal yoga mat could be different depending on your preferences and needs. I am simply sharing my honest thoughts in the hopes of helping you find a mat that fits your flow.
[sul title=”Clever Yoga BetterGrip Mat” subheader=”Mat Dimensions: 72” L × 25¼” W × 6 mm | 2 lb”]
I tested this yoga mat at a studio class and in my home. Upon initial inspection, this reversible mat felt to be the most durable out of the three I considered. The material is eco-friendly and made from 100 percent recycled materials. It’s also free from latex, PVC, and the potentially toxic materials that are found in many budget-friendly mats.

Pros

The 6 mm thickness of the Clever Yoga BetterGrip Mat provided great support and protection for my joints. I found the extra cushioning to be beneficial when I was doing anything seated or on my back. When you’re practicing in a studio, the wood or cement floors can be tough, especially when you’re doing anything on your hands and/or knees. Luckily this mat provided enough cushion that I could go through my flow without having to prop up on a blanket during class.
budget yoga mats clever yoga
Out of the three mats I reviewed, this one is the longest and widest. I am 5′7″ and prefer a mat that’s on the longer side so my head and feet aren’t hanging off the ends. This is a common request from taller yogis who want to be free from distractions during class. I could see it being a bit too long for someone who is shorter but don’t see that being an issue that would cause them to lose focus. For me, the more surface area the better!

Cons

The thing that I found a little challenging while practicing with the Clever Yoga BetterGrip Mat was some of the balancing poses. Mats with any extra thickness make it more difficult to stand on one leg while trying to keep your focus. I have found that the thinner mats work better for these types of poses so this is definitely something to keep in mind.
This mat is truly reversible, just as Clever Yoga claims, and both sides provide a fairly good grip. The biggest downside, however, is that there is a sticky film on both sides of the mat.
Although there was no foul odor, even just touching the mat to roll and unroll left that sticky film on my hands and feet. I’m talking very sticky—and it’s hard to get off, too. I also noticed that my hands and feet left visible stains on the mat. The stains came off after I cleaned the mat but were apparent after each use.

Considerations

This yoga mat was easy to roll up but did take some time to keep its shape on the floor once it was unrolled. I followed the directions on the packaging and wiped it down with a wet cloth. I would not suggest using any kind of cleaner that contains essential oils or vinegar. If you’re sticking to a wet cloth cleaning method you should be safe to clean this mat after every practice.
Overall I would consider this to be a decent option for a first-time purchase or someone newer to yoga. It’s extremely lightweight and rolls up easily. There were no accessories included with the purchase of this mat, so I would recommend buying a strap or yoga bag to carry it in.
[link-button href=”https://amzn.to/2LVO0je”] Get it from Amazon here [/link-button]
[sul title=”Gaiam 2-Color Yoga Mat” subheader=”Mat Dimensions: 68” L × 24” W × 3 mm | 2.2 lb”]
The Gaiam 2-Color Mat is a great budget-friendly option for anyone looking to practice at home on a carpeted space or at a studio that has padded floors. It is 3 mm thick and therefore does not provide a lot of cushion or support. I used it at home in my personal yoga space, which is fully carpeted, and had no issues being on my hands and knees.

Pros

This mat is lightweight and easy to carry around. Because of the 3 mm thickness it also stores easily in the car and at home without taking up a lot of space.
I was satisfied with the grip, especially seeing as this mat is priced below $25. I didn’t try any hot classes with this yoga mat, but it stayed in place pretty well through the transitions of my home and studio flows. It’s worth mentioning that I did notice a little sliding on the floor of the studio, which caused me to make some minor adjustments here and there.
[related article_ids=1003916]
budget yoga mats gaiam
Just like the BalanceFrom mat (see below!), I found the Gaiam mat was easy to clean and didn’t require that I followed any specific care instructions. This mat wiped clean easily and dried quickly, making it convenient to pack up and go about my day post-practice.

Cons

Although my carpeted practice was pleasant, it’s when I took this mat to a studio class with hardwood floors that I began to have issues. I couldn’t do any poses that put a lot of weight on my wrists, knees, or ankles without needing a blanket for extra support. My Downward Dogs even got a little uncomfortable toward the end of my practice because of the lack of support related to the thinness of this mat.

Considerations

This was the least durable of the three mats I reviewed. I didn’t notice any flaking during the few classes I took, but the filling of this product is made from PVC—not the most durable if you plan on using it several times per week. I love the grip for the price, but I wouldn’t recommend this mat for long-term use. The quality just isn’t there and you might wind up having to buy another new mat sooner rather than later.
[link-button href=”https://fave.co/2Iv6rcy”] Get it from Target here [/link-button]
[sul title=”BalanceFrom GoYoga Eco-Friendly Mat” subheader=”Mat Dimensions: 68” L × 24” W × 6.35 mm”]
The BalanceFrom Eco-Friendly Mat measures in at ¼ inch thick, which is about 6 mm. I compared the thickness side by side with the Clever Yoga BetterGrip mat and found them to match up almost perfectly. As I was practicing, however, I thought this mat felt much thinner than 6 mm.  

Pros

I took a heated and non-heated class and noticed that this mat wicked moisture pretty well during both practices. I was pleasantly surprised by how much grip this reversible yoga mat actually had on both sides.
In a non-heated class, I was able to stay in Downward Dog without any slipping or sliding. I also had zero trouble with the mat sliding on the studio floor. I did notice in the hot class I slid a bit more when I was really sweaty. Therefore, I’d recommend a yoga mat towel if you’re planning to do any intense, sweat-heavy classes with this mat.
Although the carrying strap provided wasn’t high quality, the weight of this mat made it easy to transport to and from class.
budget yoga mats eco friendly
I’m also happy to share that the cleaning process was a breeze, as both sides of the mat wiped clean very easily. There are no special care instructions provided for this yoga mat, so I used a water, vinegar, and essential oil blend cleaner and it worked perfectly. As an added bonus, this yoga mat dries fast, so I was able to quickly roll it up and head out.

Cons

Despite the thickness of this mat, I still felt the need to use a mat towel while I was in any pose that put weight on my knees.

Considerations

The one thing I noticed when I first opened this mat is that the card that came with the product says it’s “eco-friendly.” However, the card does not state what this budget-friendly mat is made of. I turned to their website to find more information, and to my surprise, I couldn’t find anything on their site that mentioned the words eco-friendly, nor could I see what the mat was actually made of.
When I reached out to BalanceFrom in regards to the eco-friendly claim their response was, “The mat is made of NBR. All our mats are eco-friendly, they all pass eco test.
Since NBR, or nitrile rubber, is a synthetic product, this may not be the mat for yogis set on getting a mat made of truly eco-friendly, sustainable materials.
[related article_ids=26396]
This product does come with a mat carrying strap and a two-year warranty. The strap is fairly short, so it handles more like a carrier than an actual yoga strap, and it isn’t high quality (but it did come off and go on with no real issues).
All that being said, out of the three mats in this category, I would pick this one as my go-to. The grip and support it offered my hands and knees were definitely superior to the other budget mats I tested.
[link-button href=”https://amzn.to/2O7aWtf”] Get it from Amazon here [/link-button]

Budget Yoga Sets Tested

Budget sets are a great investment if you’re wanting to start a home practice. It can be challenging to find time to get to a studio several times a week, and it can also be quite expensive to pay for classes regularly. If you’re on a budget but want to stay committed to your practice, finding a space in your home to bring your yoga practice to life is the perfect option. What you’ll want to invest in first, especially if you are a beginner, is a yoga set equipped with a mat and props.
A typical yoga set includes a mat, two blocks, a strap, and a long towel to place over your mat. Sometimes a smaller hand towel will be included as well. For your home practice what you really want to focus on is finding a yoga set with a quality mat, two blocks, and a strap. Here are two sets that include all the essentials:
[sul title=”Sivan Yoga Set” subheader=”Mat Dimensions: 71” L × 24” W × ½” thick”]
Set Includes: Mat | Two Yoga Blocks | One 6’5” Yoga Strap | One 68” × 24” Yoga Mat Towel | One 30” × 20” Yoga Hand Towel
The Sivan Yoga Set includes everything a beginner yogi needs to get started: a mat, two blocks, a strap, and two towels (one hand towel and one yoga mat towel). The only thing not included was a bag. The items came boxed up and individually wrapped. If you’re wanting to travel with these items, I’d suggest getting a yoga bag big enough to fit everything included in this budget set.

Pros

Although the carrying strap wasn’t the best quality, it was fairly easy for me to get the Sivan mat in and out the strap. The mat also rolled up easily but took some time to lay flat on the floor.
budget yoga mat sets
The other items in this set were of decent quality. I prefer a thicker block, whereas these particular ones are smaller and thinner than those in the CelverYoga set I tested (see below!). I found the towels and strap to hold up well and definitely believe the items add value to this set.

Cons

The strap included in this set was designed to carry your mat more like a holder and is not long enough to actually fit over your shoulder for carrying, meaning I had to adjust it quite a bit during transport as I found the mat sliding around. This is something to consider if think or know you prefer to use a strap to carry your yoga mat.
One big thing to note about this set is the nature of the mat itself. It is extremely thick for a yoga mat. A mat of this thickness is great for fitness classes where you’re on your back and knees quite a bit. For a yoga class, though, it’s not ideal.
I did two home practices on this mat, one in my carpeted yoga space and the other in my office, which has hardwood flooring. I found it to be extremely difficult to practice with this mat on the carpet because of its thickness. Even on the hard floor, my hands would sink into the mat during Downward-Facing Dog. During my standing poses, I noticed my feet sinking, which made Vinyasa transitions and balance poses more challenging. Overall the extra thickness caused more of a distraction than anything.

Considerations

This would be a great mat and set for more fitness-based classes. I noticed the woman on the box was even wearing tennis shoes and was in more of a “workout” style position. I can’t speak to workout classes, but I would not recommend the mat included for a yoga practice unless you know you’ll do more restorative flows that involve mostly seated postures and stretching, in which case this budget set may be the perfect fit for you.
[link-button href=”https://amzn.to/2LPkXP5″] Get it from Amazon here [/link-button]
[sul title=”Clever Yoga Set” subheader=”Mat Dimensions: 72” L × 25¼” W × 6 mm”]
Set Includes: Mat | Two Yoga Blocks | One 8’ Cotton Yoga Strap | One Yoga Mat Towel | One Yoga Hand Towel | One Carrying Bag
I was blown away by everything that was included in this set for the price tag. I also found the overall quality of the items included to be pretty impressive considering the affordable nature of this set, which truly has everything you need to get started. There’s even a quick video on their website that walks you through what you need to know about each piece of equipment.

Pros

The carrying bag was a great addition to this set. The other six items fit perfectly inside, which means they can be packed away and transported nicely. The bag features two little straps that hold the yoga blocks in place and a compartment on the outside that would be ideal for storing keys or other small items if you decide to travel with it.
budget yoga mat sets clever yoga
The blocks are thick and sturdy. The strap is durable and long enough for me to use in every pose. The two towels were moisture wicking and stayed in place with minimal sliding when I used the longer towel to lay over the mat during one of my home practices.

Cons

The yoga mat included in this set is the same as the Clever Yoga BetterGrip Mat that was reviewed in the budget-friendly mat section. As mentioned previously, this mat still had that sticky film but did not leave the same staining effect that I noticed on my hands and feet with the first Clever Yoga mat I tested. I did, however, notice a little more slip while in Downward-Facing Dog with the mat included in this set. That being said, I thought the quality of the remaining items was on point.

Considerations

Out of the two budget sets, I would pick the Clever Yoga set to be the winner in this category. The big difference I saw during my testing process was the quality in all of the products included. The Clever Yoga mat had better grip and was more suitable for an active yoga practice. The blocks were also thicker, and this budget set included a carrier that allowed me to travel easily to and from the studio and conveniently store my set at home.
I would absolutely agree that this set is worth the price tag. It has everything that a yogi wanting to practice from home will need!
[link-button href=”https://amzn.to/2O5y9fj”] Get it from Amazon here [/link-button]

Categories
No Gym Required Sweat

10 Best Ab Exercises To Get Results

A strong core provides fundamental support to your back, abdomen, and entire body.
But doing any ol’ ab exercise won’t get you the results you’re looking for. In fact, they could even cause injury. “With sit-ups, for instance, you’re activating the muscles on the outside—not the deep transverse abdominis. You can hurt your spine or overuse your hip flexors,” explains Kara Griffith, exercise physiologist at Colorado Canyons Hospital & Medical Center.
So what are the best ab exercises?
To get the real skinny, we asked a physical therapist, certified personal trainer, and exercise physiologist about the ab exercises that will help you achieve a stronger, more toned core.
The best part? You can do all of these exercises at home. No need to pay for a gym membership or carve out time to attend a pilates class.

But first, why is an ab workout routine so important?

“The core is the foundation of the body,” says Griffith. “Just like a house, if the foundation is weak, it will crumble. It’s the same with the body.”
Griffith says that when we talk about core, we don’t just mean the abdominal muscles. “The core muscles are meant to stabilize your spine. The core includes abdominal, diaphragm, and pelvic floor musculature,” explains Nina Strang, physical therapist and certified strengthening and conditioning specialist at Michigan Medicine in Ann Arbor.
Griffith shares that the benefits of strengthening your core are numerous and include injury prevention, decreased back pain, less fatigue, less pain in other parts of the body, more endurance, and increased strength. “When your core is strong, you have better balance and you’re able to do activities in your daily life using less energy because you have a strong core supporting all of that movement.”  
That’s right: ab exercises aren’t just about getting a flatter stomach or achieving a 6-pack. And if we’re honest, focusing on just aesthetic results can be misleading. “We’re all different. Some people are tall, some are short, some have big hips. Everyone carries their weight differently,” shares Ann Scheufler, registered dietitian nutritionist who owns and runs Peas and Hoppiness.
[pullquote align=”center”]“The core is the foundation of the body. Just like a house, if the foundation is weak, it will crumble. It’s the same with the body.”
—Kara Griffith, exercise physiologist[/pullquote]
So rather than focusing on a certain “look,” Scheufler encourages women to enjoy their personal fitness journeyknowing that with consistent exercise and proper nutrition, you’ll see results in your weight, inches, and level of toning.

Proper form and variety are essential.

Just like any exercise, ab workouts need to be done properly to get real results. “Our bodies are good at finding the path of least resistance, which isn’t always the best way,” explains Strang. If we’re not mindful of our form, we put ourselves at risk of injury … and of missing out on the intended rewards.
“Variety is your best friend with any workout,” says Griffith. “You don’t want to do the same workouts every time because of muscle memory: The body gets too used to doing the same exercises.” To keep improving and strengthening (and to avoid muscle overuse), it’s a good practice to vary your ab workouts.

Best Ab Exercises

1. Pilates 100

Lie on your back with your knees bent, feet on the floor. Imprint your pelvis by drawing your belly button up and in to press your lower back against the floor. Lift your head and neck off of the ground in a lifted crunch position, maintaining a neutral neck line by looking at your knees.  Extend your arms along your sides and reach away from you. Breathe slowly, using five counts on the inhale and five counts on the exhale, pulsing the arms with each count.
“Your arms should be strong and not floppy. Engage your shoulders,” says Griffith. “Hold your legs in the same position, maintaining control of the lower back and pelvis.”
Suggested reps: Do as many as you can with good form, or up to 100 counts (per the exercise name) for one set.
Advance the movement:

  • Beginners: Keep your feet on the ground.
  • Intermediate: Lift your legs up to a table top position with your knees and hips at a 90 degree angle.
  • Advanced: Extend your legs upward at an angle.

“Do the version that’s appropriate for your level. The better your form, the better your results,” says Griffith.

2. Vacuums

Face a wall in standing position with both hands on the wall in front of you. “You shouldn’t be leaning or resting on the wall, but stabilizing your body there,” says Megan Williams, certified personal trainer, diet specialist, and founder of Megan Williams Training.
Then, squeeze your core, sucking in and straightening your spine, as if you’re putting on a pair of tight pants. Hold this upright, tucked ab position for 30 seconds. “You should feel your entire core, transverse abdominis, and obliques engaging as you hold this elongated spinal position,” says Williams.
Suggested reps: Four to five reps.
Advance the movement: Hold for 60 seconds instead of 30.

3. The Bridge

Lie flat on your back with your knees bent and your feet on the floor. Extend your arms to your sides or cross them over your chest. Your feet should be hip-width apart with your toes facing away from you.
Lift your hips toward the ceiling while contracting your abdominal muscles. “Make sure you’re lifting with your hips. Your abdominals should stabilize your spine to prevent lifting with your back,” explains Strang. Hold your hips up for a count of five while stabilizing your ab muscles. Bring your hips slowly back down.
Suggested reps: 15 to 20 reps, three or four sets.
Advance the movement: Extend one leg upward in line with your hips. Remember to keep your lower back and pelvis tilted toward the ground to keep your form.

4. Marching

The marching exercise is ideal for an ab workout at home. Lie on your back with your neck and shoulders resting comfortably on the floor. Tighten your abs and tilt your pelvis so your lower back touches the floor. Both legs should be bent and resting on the floor. Lift up one leg at a time, focus on keeping your back still and abdominals tight. “Go slow and focus on controlled motion. If you can’t control the motion, limit your leg movement. Remember to keep the focus on engaging your transverse abdominis,” says Strang.
Suggested reps: 20 reps, three sets.
Advance the movement: Bend both legs in a table top position (90 degree angle from your hips). Slowly lower one leg down at a time and tap your heel to the floor.

5. Backward Crunch

Start in a seated position with your feet on the floor and a straight, neutral spine. Lean backward slowly, counting to 20. Controlled movement is key, says Williams.
Once you feel like you could fall backward, plant your hands on the floor and slowly push yourself back up to starting position. “Instead of a normal crunch, you’re only doing the leaning back portion, which elongates the spine and engages the core muscles. It also burns!” says Williams.
Suggested reps: Work your way up to 10 reps, but start with three to five.
Advance the movement: Lift your feet off of the floor so your knees are closer to your chest.

6. Bird Dogs

Begin in a table top position with your knees on the ground and your hands planted firmly shoulder-width apart. With a flat back, engage your abs by tucking in and keeping your spine straight. Extend one leg straight backward (in line with your spine) while simultaneously extending the opposite arm out straight. Bring them back in to the starting position. Alternate by extending the opposite leg and opposite arm.
Suggested reps: 20 to 30 reps, three sets.
Advance the movement: Hold your arm and leg in the extended position for five seconds before bringing them back to the starting position.

7. Planks

Lie on the floor with your stomach facing down. Touch your toes to the floor and lift your body using your glutes, core muscles, and arms. Support your body weight on your elbows or hands. For beginners, keep your knees on the ground.
“Your elbows or hands should be right under the shoulders, and your legs should be straight out behind you,” says Griffith. Keep your hips in alignment, creating a straight line from the ankles to the knees to the hips to the shoulders. If your hips are too high, you won’t be engaging your core. If they’re too low, it puts stress on your lower back, explains Griffith. Remember that you’re pulling in on your abs and not pushing out.
Suggested reps: Hold for up to one minute (or as long as you can), three times. If you need to take a break before one minute, do it.
Advance the movement: Engage your obliques with side planks by rotating your body sideways, keeping one foot on the ground and stacking the other on top of it. Rest on your elbow or straighten your arm, planting your palm firmly on the ground. Elevate your hips to remain in line with your body.

8. Banded Obliques

Loop a resistance band with handles around something sturdy that won’t move. Take a few steps away from the object that the band is attached to. Lift both arms above the head while holding the band by the handle. Lock the shoulders so they don’t move. Slowly side bend away from the attachment, then come back to center, but don’t let the band pull you past center. “It’s all about smooth control,” says Griffith. Adjust the resistance of your band as needed by moving closer or further away. Alternate sides to get both sets of obliques.
Suggested reps: Perform one set to fatigue with 10 to 20 reps per side. Use a lighter or heavier resistance band as needed.
Advance the movement: Increase to 15 reps, but keep your form intact.

9. Rotating Ab Plank

Begin in a plank position (see #7). Bend your knees slightly so your feet are closer to your shoulders than normal. Start in the middle position, and pull in the stomach as you rotate slowly to one side without dropping the knees. Extend your top arm toward the sky. Hold for 20 seconds. Rotate back to the middle slowly, hold for 20 seconds, then rotate to the opposite side for a 20 count. “You should be squeezing your bottom abs and working your obliques as you rotate,” says Williams.
Suggested reps: Two reps, three sets.
Advance the movement: Hold for 40 seconds on each side and in the center.

10. Knee Tucks

Time to pull out your exercise ball! Start in a plank position with your hands planted firmly on the floor, shoulder-distance apart. Your toes should be secure to the ball for stability. Tuck your knees to your chest, rolling in the ball toward your head. Slowly extend your legs back out.
Suggested reps: 10 to 15 reps. Two to three sets.
Advance the movement: Hold for a five-second count when your legs are in the extended position.

Incorporate ab exercises into your daily routine.

Building a strong core doesn’t just involve consistent ab workouts. It’s about utilizing your core in your other exercises, says Strang. Engage your core when you do lunges, squats, and while weightlifting.
[pullquote]Building a strong core doesn’t just involve consistent ab workouts. It’s about utilizing your core in your other exercises.[/pullquote]
“Even when you’re sitting at your desk, your abs can be engaged to support healthy posture. Place both feet on the ground, press your feet lightly as if you’re standing, and straighten your spine,” instructs Griffith. You can even engage your core while you wash dishes or stand in line at the grocery store.
Wondering how many times per week to do ab workouts specifically?
“Three days a week is recommended for ab workouts,” says Griffith. “You don’t need to do a specific ab workout every day, and you shouldn’t do ab-specific exercises two days in a row. Just like the rest of the body, those muscles need recovery days.”

And don’t forget a crucial ingredient: your nutrition.

“There’s an old adage that says ‘Abs are made in the kitchen,’” says Williams. And others agree.
For healthy, toned abs, it’s important to reduce the fat that’s around them. Scheufler explains: “If someone wants to lose weight, especially around the middle, they need to reduce their caloric intake. You want to specifically avoid blood sugar spikes. When the liver doesn’t have enough room to store the excess sugar that isn’t immediately burned (and it maxes out quickly), that excess sugar turns into fat.” Reducing your intake of simple sugars and carbs, like soda, helps reduce your belly fat and your fat overall.
“Fruits and veggies are also important when it comes to weight loss because they are full of fiber and water,” says Scheufler. She encourages everyone to get the recommended daily protein amount of 0.8 grams per kilogram of body weight. For a person who weighs 150 pounds, that means around 54 grams per day. “You can get protein from meat, dairy, beans, lentils, nuts, tofu, and any soy protein,” Scheufler says.
To see the most significant body changes, Griffith suggests the fitness trifecta: healthy eating, balanced strength training with a focus on the core, and cardio that’s not seated.

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Fitness Advice x Motivation Sweat

5 Ways I Train My Mind And Body (Outside Of The Gym)

As a health and wellness professional, I feel wellness is something that should be practiced both inside and outside of the gym, as it’s truly a lifestyle. In the past, when I limited my mindset to being fit only when I was at the gym I never saw lasting results physically or mentally.
Over time I learned how to train my mind and body for overall success. Trust me—this did not happen overnight and definitely took some time and discipline to master! Eventually, I realized I was practicing the following principles every day and I finally started to see the benefits I had been seeking for years.
Here are five ways I routinely train my mind and body outside of the gym and studio.

1. Inspiration Station

Finding sources of inspiration has always kept me motivated professionally, and I have adopted this same technique for my personal use as well. It could be anything from reading the latest plant-based cookbook to joining a webinar on wellness.
I find new ways to get inspired and excited about living a healthy lifestyle that ultimately keeps me focused by reminding me why I enjoy prioritizing health and wellness in my life. I especially enjoy meeting new people, learning their lifestyle practices, and weaving some of their ideas into my own routine.

2. Write this down.

I write stuff down all the time. My to-do list is a mile long! However, when I started writing down quotes and inspirational tips, it was really a game changer. Before I launched Nadia Murdock Fit full time, I was working a job I hated. During my lunch breaks, I would make it a habit to watch videos from Mastin Kipp. I was hooked! 
I found myself taking notes and turned those nuggets of wisdom into a quick reference sheet. I put them on mini index cards and read them daily on my commute. This practice helped to create a positive mindset that empowered me to make smart wellness decisions each day.

3. Try new things.

I use to be such a creature of habit—and still can be at times. However, I find that when I try new things, whether it’s a new workout or a vegan restaurant, I get a jolt of excitement for maintaining a fit and healthy routine.
My nutritionist said she loves how open I am to trying new things, and I’ve learned that stepping out of your comfort zone is where you will see the real change in yourself.

4. No stress, no mess.

Looking back on my past behavior, I realize that I would adopt stress from others by either soaking up their bad attitudes or becoming reactive to situations that I really should have ignored. That’s why I am very selective about who I spend my time with and who I choose to speak to on a regular basis. If the conversation is not positive, I tend to take a step back.
There was a friend I had for a long time who regularly chose to talk poorly about other people when we got together. At the time it was not odd to me because I was young and hadn’t been exposed to other types of friendships.
After college, I saw the toxicity that the friendship entailed and over time decided to step away from the relationship. You should never feel bad about removing negativity from your life. This process isn’t easy, but you will know when it’s time; it just feels right. Because of my past experiences, I am more in tune with people’s energy. I listen to it when meeting new people and this has really worked for me.

5. Pump the brakes.

As a mom, wife, and entrepreneur I am always in “go mode,” trying to make every moment of the day count. This is still a learning process for me, as taking a minute to slow down sounds so much easier than it actually is. Through yoga, meditation, and deep breathing exercises I find that this task is becoming more attainable. As Lori Harder, the author of A Tribe Called Bliss, says, “Showing up with focus is the secret to changing your body and habits.” 
Now that you know my five favorite ways to train outside of the gym, I challenge you to try one or more of these practices for yourself this week! Write down some inspirational quotes or positive affirmations, take a moment to meditate, or listen to a new podcast during your commute—you won’t regret it.

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Refresh x Recover Sweat

Mental Health Benefits Of Exercise That Make Every Sweat Sesh Worth It

Do you ever feel like you’re glowing from the inside out after you exercise? You may credit those “feel-good” hormones, known as endorphins, for the positive vibes. But endorphins aren’t the only reason we feel amazing after a sweaty gym or studio session. There are other mental health benefits of exercise that help us feel good long after we hop off the elliptical.
“I often ‘prescribe’ exercise to my clients,” says Allison Gervais, a licensed psychotherapist at Marin Mental Wellness in San Francisco. “I’ve found for the vast majority of my clients who incorporate some type of exercise into their weekly schedule that it can help lift a lot of mental health disorders.”
While a desire to stay in shape and look our best can motivate us to hit the gym, the biggest payoff to moving our bodies might just be the psychological benefits. Regularly getting our heart rates up and challenging our muscles helps us become happier, more resilient, and less stressed-out individuals.
Here are some of the most compelling mental health benefits of exercise that make every sweat sesh worth it, no matter how much motivation you need to summon to get moving.

1. Treat and Prevent Depression.

Depression is one of the most prevalent mental health issues in the United States. While mental health professionals have long relied on antidepressants, talk therapy, or a combination of approaches to treat this disorder, they’ve started adding another option to their toolkits: exercise.
[pullquote align=”center”]“Exercise isn’t a substitute for antidepressants, but for someone with mild depression, exercise can help lift it.”
—Allison Gervais, LMFT[/pullquote]
Science shows that one of the mental health benefits of exercise is its ability to help people cope with and eventually overcome depression. One study found that engaging in aerobic exercise three to five times a week was an effective treatment for people with mild to moderate depression.
“Exercise isn’t a substitute for antidepressants, but for someone with mild depression, exercise can help lift it,” says Gervais.
Not only does physical activity seem to be a valid treatment for depression, but one of the other mental health benefits of exercise is its ability to prevent this mood disorder. Researchers who tracked nearly 34,000 adults over the course of 11 years discovered that those who didn’t exercise were more likely to experience depression compared with participants who did any physical activity of any level of intensity for just an hour a week.
Another study that followed 11,000 people for up to 50 years found that people who were active in their adult years experienced fewer [linkbuilder id=”6798″ text=”symptoms of depression”] than those with more sedentary lifestyles.
When it comes to the mental health benefits of exercise, moving the body to treat and ward off depression makes it worth every last step you take.

2. Reduce feelings of anxiety.

Contrary to popular belief, you might actually be able to run away from your anxiety. But it won’t necessarily involve quitting your job or leaving your city. Instead, regular physical activity (whether that’s jogging, skiing, flowing on your yoga mat—whatever!) can help reduce the symptoms of anxiety.
[pullquote align=”center”]“There are several techniques to treat anxiety, and one way is distraction.”
—Allison Gervais, LMFT[/pullquote]
“There are several techniques to treat anxiety, and one way is distraction,” says Gervais. “Going to the gym with some music can distract us from worry. Physical activity gives your brain a break that might allow you to think more clearly about a problem.”
For people with anxiety, reaping the mental health benefits of exercise might depend on how they stay active. A systematic review of randomized clinical trials found that exercise in general shows promise as a useful treatment for anxiety (but more studies are necessary).
The evidence seems to be stronger when you look at yoga25 out of 35 studies showed that people experience a significant reduction in stress and anxiety when they regularly hit their mats. People who take their workouts outside with just a simple 50-minute walk in the woods also saw a drop in anxiety.
What’s left is a study that looks at whether doing yoga in the forest offers even more benefits for our minds. Science, we’re waiting for you.

3. Stop insomnia in its tracks.

Ever suffer from insomnia? It’s the worst: You’re up all night, tossing and turning, only getting more and more stressed about the amount of sleep you’re not getting as the clock ticks. It has crept into my life on and off for years, but I’ve found that exercise fights the condition better than anything else I’ve tried.
Science supports what I’ve observed about myself—that tiring out your muscles during the day is key to getting a good night’s rest. In fact, mental health and exercise statistics show that aerobics might be just as effective at fighting chronic insomnia as hypnotic drugs are. The National Sleep Foundation agrees, citing studies that found that when adults with insomnia started working out, they “fell asleep more quickly, slept slightly longer, and had better sleep quality than before they began exercising.”
The mental health benefits of exercise and its ability to help you get a good night’s rest show promise, especially in people with certain disorders, says Gervais.
“Sleep helps regulate moods. People with depression might sleep too much, and anxiety can cause insomnia. Getting too little sleep can increase negative emotions, which can result in increasing anxiety and depression,” she explains. “And don’t forget about bipolar disorder, which requires a structured sleep schedule to help remain regulated.”
Curiously, exercise seems not only to enhance sleep but also to reduce fatigue. A study out of the University of Georgia found that people who suffer from fatigue can boost their energy levels by 20 percent with regular, low-intensity physical activity.
More research needs to be done on the connection between exercise and our energy levels, but it’s clear that moving around on a regular basis plays a role in this relationship.

4. Give stress the one–two punch.

Stress is associated with a host of physical and emotional ailments, from high blood pressure and diabetes to depression and anxiety. But the good news is that working up a sweat can help you work through the stresses of life.
“In San Francisco, where my clients live, people are really stressed out. They have a lot going on, between working long hours and over-scheduling themselves, and it can be really difficult to manage,” says Gervais. “But exercise is a really great form of self-care and a good way to take a break. Even going out for a walk or quick jog after work can really relieve some stress.”
While exercise is a stress on the body, the physical challenge aids in reducing stress hormones in the brain, which helps people relax. Furthermore, the repetitive motions common in most types of physical activity (think hitting a tennis ball, jumping rope, or lifting weights) put you into a sort of moving meditation that promotes calmness and clarity. It helps you forget about the woes of the day and emerge from the gym in a more relaxed state.
Ever notice how when you’re stressed out about something at work, you feel the strong urge to take a walk? It’s more than just escapism—it’s your body telling you to work through some of that stress by moving. Listen to it.

5. Boost your heart rate to boost your self-esteem.

Feel down on yourself sometimes? (Who doesn’t?) Self-doubt and low confidence happen to almost everyone from time to time, but a boost in self-esteem is actually one of the mental health benefits of exercise.
Exercising always comes with challenges. For some people, that challenge is simply making it to the gym when they intend to. For others, it might mean achieving a personal best in their sport, whether that’s running or softball. Small or large, those successes add up and give you a new perspective on what you’re able to achieve both in and out of the gym.
The social benefits of exercise also go on to improve how we see ourselves. Joining a sport, working out at a gym, or even running outside gives us the chance to get into the world and potentially connect with others.
“Exercise combats isolation,” says Gervais. “Part of isolation is that people really don’t feel confident in a social situation, so building self-esteem can help with that. Even just being in an environment with other people can help, but you can take it a step further and join a walking club or group fitness class and start meeting others.”
Take it from me—working out is what gave me enough confidence to quit the corporate world and pursue my dreams of writing. Who knows where an exercise-induced surge in confidence could lead you?
Although people have known anecdotally for some time that physical activity helps their general mental health, scientists are only now starting to discover the true extent of the benefits of exercise on clinical mental health disorders such as anxiety and depression.
More study needs to be done on exactly what types of exercise are best for our psychological health, how often we should be active, and what kinds of environments are best for working out. But with what researchers have discovered so far, it’s hard to doubt the mental health benefits of exercise.
Until we have more conclusive data, don’t worry so much about the details: Just focus on moving, regularly and often, and working with a qualified mental health professional to ensure you’re feeling your absolute best—mind and body. Find an activity you enjoy, schedule it throughout your week, and see what mental health benefits of exercise blossom in your life.

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Sweat

Why Rock Climbing Is The New Workout You’ll Get Hooked On

Having the strength to pull your body up a rock wall is no easy feat. But once you reach the top, the feeling of accomplishment is second to none.
If you’re considering rock climbing as a way to switch up your workout routine—or a potential new passion, you might be wondering how to get started. From equipment and classes to workouts and jargon, there’s a lot to learn prior to scaling your first rock climbing wall.
Before you chalk up your hands and strap on a harness, here are some basic tips and guidelines you should know.

What You Need to Know Before Your First Rock Climbing Workout

Indoor rock climbing gyms are the ideal place to learn more about rock climbing workouts, especially if you’re new to this type of activity.
Many rock climbing gyms offer monthly memberships that include access to free climbs and classes with knowledgeable instructors. The price varies depending on the climbing gym you choose but ranges from $40 to $200 per month on average.
Climbing indoors typically requires less equipment than outdoor climbs. To do an indoor rock climbing workout, you will need loose fitting (but not baggy) clothes, a harness, a locking carabiner (this attaches your belay device to your harness), rock climbing shoes, a chalk bag, and a belay system that you will be fitted for and taught to use at your first visit.
Other than shoes and clothes, many gyms have equipment you can rent. Due to liability reasons, most climbing gyms will provide you with ropes. There are some exceptions to this, but when you’re first starting out, the ropes you’ll need will be available to you at the class.
Speaking of classes, one of the best ways to learn how to safely rock climb is to take a beginner class. Most climbing gyms will start you with a bouldering class or a top rope class.
A bouldering class does not require a harness or a rope. The goal of this class is to keep you on routes that are close to the ground and help you build skill by focusing on strength and balance to keep yourself on the wall.
During a top rope class, the climber is attached to a rope that is anchored both to a system at the top and to a belayer at the bottom of the climb. This provides additional security and minimizes the distance one could fall.

What are the health benefits of rock climbing?

One look at a skilled rock climber and it’s easy to see that a rock climbing workout is both physically and mentally challenging. As a newbie, you will feel the physical benefits immediately, and as you progress, you will experience the mental challenges of conquering the wall too.
In addition to challenging your overall strength, indoor rock climbing exercise benefits include:

Increased Flexibility

Rock climbing requires you to reach and leap, which increases your range of motion. As you gain experience, your flexibility will improve, and consequently your climbing skills.

Increase in Grip and Arm Strength

When you are climbing on a wall, Brett says you are essentially holding the entire weight of your body in your arms and fingertips. This helps to build upper body muscle.

Coordination and Body Awareness

Indoor rock climbing workouts also help to improve coordination and body awareness. “When you’re on a rock wall, you have to use both your arms and legs in conjunction with each other to move up the wall efficiently,” says Brett.

Burning Some Serious Calories

The Harvard Heart Letter reported that a 155-pound person can burn approximately 409 calories in a half-hour rock-climbing ascent and 298 calories in 30 minutes of rappelling.

Challenges You Mentally

It’s obvious that rock climbing taxes you physically, but it also pushes your mental skills to the limit. Not only do you have to remember the skills and terminology the instructor is teaching you, but you also need to use your problem-solving skills to figure out where to put your foot so you can reach a higher hold with your hand.

Creates a Social Environment

Even though you’re climbing the wall by yourself, the support you feel from other participants in the class helps foster a fun and social environment.

Exercises You Can Do at Home to Prepare Your Body

With indoor rock climbing workouts, certified personal trainer David Brett says the activity is mainly a strength-based workout. “While your heart might be beating fast due to the intense climbing and scary heights, rock climbing is not a cardiovascular-based sport,” he explains.
To get better at climbing, Brett says you need to work on grip strength, upper body strength, and climbing technique.
The goal at home, explains certified personal trainer James Shapiro, is to focus on core control, improving mobility through endurance (particularly those spider crunches, which will prepare you for opening your hip to reach with your leg a bit more), and loading tension in your forearms and knees.
The three bodyweight exercise Shapiro recommends you try at home are bear crawls, spider crunches in a push-up position, and dead bugs.
Additionally, Brett says one of the best exercises for getting better at rock climbing is pull-ups, since they force you to lift your body weight against gravity, similar to climbing rock to rock.
Brett says there are three key exercises you can do at home to help you prepare for an indoor rock climbing class.

Pull-ups

Pyramid sets are a great way to improve your pull-up strength. For a pyramid set, do one rep, then rest; two reps, rest; three reps, rest, etc. Work up to eight (or whatever number you are comfortable with). You can do this workout two to three times per week.

Farmers Walks

Farmers walks are one of the best ways to build grip strength. To do a farmers walk, simply pick up two equal weights (they can be dumbbells, kettlebells, etc.) and walk with them. For example, you could pick up two 20-pound dumbbells and walk 50 feet with them. Set them down, then turn around and walk back. Repeat for five sets. You can do this exercise one to two times per week.

Planks

A great way to build core strength is to do planks. To plank, you simply have to get into a push-up position (you can also do this with your elbows on the ground) and hold that position with your abs braced. Start with one 30-second hold and work your way up to holding the position for one minute. Repeat three to five times.

Exercise You Can Do at the Climbing Gym to Prepare for Rock Climbing Workouts

The rock climbing gym you join will have structured classes that go over rock climbing exercises for beginners. But if you want to climb during a non-class time, Brett recommends practicing static hangs while holding on to a rock hold (simply grab a hold above your head and hang).
“Doing this will help your fingers and grip strength to get stronger,” he says. You can practice holds of 20 seconds and add more time as you get stronger.
For instance, Brett says to do a 30-second hold, rest a minute, then repeat for five rounds. “I’d recommend doing this after your rock climbing session when you’re forearms are already tired,” he explains. “This will give you a little extra work and will help to get you stronger for your next rock climbing session.”

Rock Climbing Tips for Beginners

Now that you have some basic information to get you started, here are a few tips to keep in mind when you head to the gym for your first rock climbing workout.

Relax and have fun.

You don’t have to reach the top right away. Focus on strength, skill development, and building confidence.

Your lower body is a lot stronger than your upper body.

That’s why many experts recommend focusing on ways to improve foot friction and leg placement.

Take as many classes as you need to until you feel comfortable and confident.

Make sure you understand the basic skills, jargon, and safety rules before you try a rock climbing workout on your own.
[pullquote align=”center”]If you’re ready to increase your overall physical strength, challenge your mental stamina, and be part of a community that encourages and supports each other, then it’s time to add an indoor rock climbing workout to your fitness program.[/pullquote]

Review the jargon before you go.

You will hear specific terminology repeated during a rock climbing class, so take some time to review what these terms and phrases mean. In addition to the classes described above (bouldering and top rope class) there are a few other terms to be aware of:

Anchor

Point of attachment for your climbing rope.

Belay

Attaching a rope to your harness and a fixed point (most likely your instructor). This will support your weight when you descend the wall. It also prevents you from falling if you lose your grip.

Chalk and chalk bag

You will need chalk to help with your grip and a bag to hold it in.

Harness

A belt you wear around your waist that loops around your thighs. You will tie the rope to the front of the harness, which will support you as you come back down the wall.

Locking carabiner

A device that attaches your belay to your harness.
If you’re ready to increase your overall physical strength, challenge your mental stamina, and be part of a community that encourages and supports each other, then it’s time to add an indoor rock climbing workout to your fitness program.

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Refresh x Recover Sweat

How To Become More Flexible: 8 Stretches That’ll Increase Your Flexibility

When was the last time you carved 10 minutes out of your day to stretch? If the answer is, “I can’t remember,” don’t worry, you’re not alone.
We all know how important it is to focus on flexibility, but that doesn’t mean we’re willing to sacrifice 10 minutes of cardio to make it happen. In fact, stretching is often the one part of a workout that gets put off, especially when time is tight.
The good news: You don’t have to be an experienced yogi to benefit from a regular stretching routine. In fact, a targeted program that helps you become more flexible is a healthy habit for anyone to develop.

The Surprising Benefits of Increasing Your Flexibility

There’s no doubt that crushing your cardio session on the treadmill produces immediate results, like burning calories and giving you that exercise-induced endorphin high. But that’s not often the case when it comes to flexibility. You have to be willing to put time and effort into a stretching program in order to see and feel the benefits that come with increasing your flexibility.
Sure, this can be difficult to commit to—especially when your list of to-dos is a mile long. But wouldn’t it be nice to hit your running stride with ease and consistency or be able to sit at your desk and not feel the nagging lower-back pain you deal with on a daily basis? While the benefits of stretching and increasing your flexibility are numerous, there are a few that seem to stand out more than others.
“The main benefit of increasing your flexibility is ease of movement during our normal day-to-day activities, such as driving, cooking, and playing outside with family members,” explains Sarah Luna, certified Pilates method instructor and senior vice president of operations at Club Pilates.
[pullquote align=”center”]“When I brush my teeth, I always have one leg up on the counter, then switch to the other. It’s such a great and easy way to stretch both the hamstrings and hips.”[/pullquote]
Luna says that when we sit all day, our muscles shorten and develop prohibitive movement patterns. With that loss of mobility, basic activities become cumbersome, less enjoyable, and sometimes even painful, creating a dangerous imbalance in the muscular system. Increasing flexibility re-balances the muscular system, providing comfort throughout the work day, post-work commute, and beyond.
Fitness instructor and StarCycle co-founder Erin Moone says the most basic benefit of flexibility is that it will provide a tall and balanced posture, which helps elongate the spine, open up the chest, and ensure the shoulders are cascading down the back of the body.
Like Luna, Moone also alludes to the problems caused by our sedentary work environments: “We sit a lot during the day, so getting moving is crucial. By stretching those muscles and elongating them, you’re helping combat the negative effects sitting can have on your posture.”

Stretches You Can Do at Home to Become More Flexible

If you can dedicate 10 minutes each day to stretching and flexibility, you will see and feel the results in just a few weeks. But if you don’t have 10 minutes a day to spare, don’t worry. According to the Mayo Clinic, stretching even a few times a week is still beneficial.
Moone says her favorite stretches are the ones you can do in the morning while getting ready. “A good way to start is with small stretches on the counter at home. For example, when I brush my teeth, I always have one leg up on the counter, then switch to the other. It’s such a great and easy way to stretch both the hamstrings and hips,” she explains. If the counter is too high, consider using the ledge of your bathtub or the lid of the toilet.
“Drying your hair upside down and adding a forward fold is a great tool as well,” says Moone. Here’s how to do it: When drying your hair, lean forward into the full forward fold position (Uttanasana) or a wide-leg standing forward bend (Prasarita Padottanasana). Forward folds help release the spine and neck while opening up the hamstrings and inner thighs.
At night Moone says she always does a more advanced move called Plow Pose. “It opens up my entire back body, elongates the spine, and feels amazing after a long day.”
Luna says one of the best full-body stretches that can be done at home is the Pilates Saw. To perform the Saw, sit on the ground with your legs stretched in front of your body, feet shoulder-width apart. If you have tight hamstrings, go ahead and create a slight bend in the knees so that there is a good connection between your heels and the floor and your hips and the floor. This connection allows the spine to be fully stacked in an upright position.
Stretch your arms out from your shoulders, reaching for the sides of the room. This is your starting position. Breathe in and twist the spine to the right (watch out for any household or office furniture!), exhale, and fold the torso over the right leg, reaching the left pinky finger past the right baby toe and reaching the right arm behind the body. Inhale while sitting the body up, noticing the rotation in the spine before returning the body back to your starting position on the next exhale.
Luna recommends repeating this sequence three times on each side as doing so will bring flexibility to the back, legs, hips, and shoulders.


Here are a few other simple stretches you can do at home to become more flexible:

Leg Swings

This stretch is an excellent movement for runners to do prior to exercise since it opens up your hips and hamstrings.
Stand with your feet together, arms out wide. Raise your right leg out to the side, balancing on your left foot. Swing the right leg in front of the left, and then swing it back out to the side.

Overhead Stretch

This upper-body stretch improves flexibility in the shoulders, neck, and back.
Stand straight with your feet shoulder-width apart. Reach your arms straight overhead and interlace your fingers with your palms facing upward. Raise your arms as you press your shoulders down. Hold for a few counts and then release the stretch.

Seated Piriformis Stretch

This seated stretch works the hips, back, and glutes.
Sit on the edge of a chair and place your right ankle on your left thigh close to the knee. While bending at the waist, gently push down on the leg that is bent (by the knee) and hold. You should feel this stretch in your glute and outside area of the hip of the leg that is bent.

Why Mindset Matters When You Want to Improve Your Flexibility

When you settle into complete a series of stretching and flexibility exercises, it’s not just your body that will be challenged. In order to execute the movement and improve over time, you also need to engage your mind. Staying positive and patient, being kind to yourself, and being consistent will all contribute to your ability to become more flexible.
[pullquote align=”center”]“Increasing flexibility and range of motion requires consistency and mindfulness, which is sometimes hard to find in our high-stress, busy lives.”[/pullquote]
Learning how to become flexible takes more than just practicing your stretches. “Being flexible and gaining flexibility is a process,” says Moone. “As with all things we’re not necessarily good at yet, it’s easier to give up, but keeping with it is the key,” she adds.
“Increasing flexibility and range of motion requires consistency and mindfulness, which is sometimes hard to find in our high-stress, busy lives,” says Luna. However, she says even small bursts of stretching can increase range of motion in the body and provide benefits like creating more even muscle tone.

Common Myths About Stretching and Flexibility

Being flexible and following a stretching program will prevent injuries.
While stretching and becoming more flexible can help improve your athletic performance and overall fitness level, it’s not a guarantee that you will steer clear of injuries. However, performing dynamic stretches prior to physical activity has been shown to help prepare your muscles for activity.
You should always stretch before you exercise.
Gone are the days of your PE teacher blowing the whistle and telling you to “warm-up” with static stretches before you exercise. We now know that performing dynamic stretches prior to physical activity is the way to go. Follow this simple rule: Dynamic stretches before your workout and static stretches after.
For dynamic stretches, incorporate leg swings, arm swings, side bends, trunk rotations, and high knees into your warm-up. Static stretches after your workout can include the seated hamstring stretch, standing quad stretch, calf stretch, chest and shoulder opening stretches, and cat stretch.
Stretching is the only way to increase your flexibility.
Stretching is the primary method of improving flexibility, but it’s not the only way. Performing exercises through a full range of motion, incorporating massage, visiting an Active Release Technique practitioner, taking classes such as Tai Chi, Pilates, and yoga, and engaging in daily relaxation exercises can all help to increase your flexibility.
Weight training makes you less flexible.
If you neglect stretching and avoid performing exercises in a full range of motion, weight training can make you less flexible. But if you execute moves through the full range of motion and balance a weight training program with recovery practices such as yoga, Pilates, and regular stretching, you can maintain good flexibility.

HealthyWay’s Parting Tips to Help You Get Stretching

When you stretch is up to you. However, it is recommended that you perform flexibility exercises when your muscles are warm, for example, after a workout. If you’re not planning on exercising, make sure to warm your muscles pre-stretch by taking a hot shower or bath or walking for five minutes before your first stretch.
If you’re committed to stretching before and after a workout, aim for 5 to 10 minutes of dynamic stretching before your activity and another 5 to 10 minutes of static stretching after. Hold each stretch for 10 to 30 seconds and repeat two to four times, spending a cumulative of 60 seconds in each stretch.
Stretching daily will lead to faster results, but remember that you can increase your flexibility by stretching just two to three days per week. Most importantly, keep in mind that flexibility is not a one-size-fits-all component of fitness. Listening to your body to determine the right stretching regimen goes a long way.
Interested in stretching and toning? Check out our article on all things resistance bands. Smitten with yoga? Take our yoga quiz to determine which type of practice is ideal for getting your unique stretch on.

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No Gym Required Sweat

How To Build A Bodyweight Workout, No Gym Membership Required

If you’re looking for a full-body workout that can be done anywhere, anytime, and requires no setup or equipment, you’re in luck.
We asked three fitness experts to share their tips on how to create a bodyweight workout plan that fits your schedule.

What is a bodyweight workout?

Before we get into the details about why you should be doing these awesome workouts, let’s define what a bodyweight workout is.
Bodyweight workouts consist of strength training moves that do not require equipment, such as dumbbells or machines. The moves can involve multiple muscle groups (squats) or isolate one or two smaller muscle groups (tricep dips).
A bodyweight workout can be aerobic, anaerobic, or both. It just depends on how you structure your routine (more on that later).

When should you do bodyweight workouts?

Typically, a bodyweight workout is done at a quicker pace than a workout done with weights. Plus, some bodyweight workouts have cardio bursts added to them to increase the intensity and calorie burn.
Like other forms of exercise, bodyweight workouts do stress your muscles. “So you will want proper rest for the muscle groups you work, as your muscle building actually happens during the rest period,” explains American College of Sports Medicine-certified personal trainer Jessica Hagestedt. Consider using this form of exercise three days per week (every other day) to start.
National Strength and Conditioning Association-certified strength and conditioning specialist Melody Schoenfeld says you can do bodyweight workouts any way that makes sense for your goals and abilities.
Bodyweight workouts can be done as a stand-alone workout or as part of a larger exercise routine. You can focus on specific muscle groups with certain movements, such as incorporating push-ups for an upper-body bodyweight routine, or you can stick to doing a full-body bodyweight routine as your main exercise for the day.
The amazing thing about bodyweight workouts, says Dempsey Marks, fitness expert and creator of the PreGame Fit fitness program, is that they can fit into nearly any fitness routine—and you’ll still be yielding benefits. “If you’re short on time, traveling, or don’t have access to a gym, bodyweight workouts alone are great for producing results,” she says.
“And if you’re looking to build a bit more muscle, I’d recommend a complete high-intensity bodyweight workout after some more traditional weightlifting at the gym. If you’re a runner, or simply just like your cardio, bodyweight workouts can be done before or after cardiovascular training,” says Marks.

What are the benefits of doing bodyweight exercises?

The list of benefits is endless, but our three experts agree that there are some that rise to the top.

  • Bodyweight workouts are portable—you can do them just about anywhere.
  • Bodyweight workouts are cost-effective (can be done for little or no cost).
  • Bodyweight workouts can incorporate plyometrics, strength training, and agility drills, which gives you both a strength and a cardiovascular workout.
  • Bodyweight workouts can include short cardio bursts to up the intensity.
  • Bodyweight workouts can incorporate circuit training, which is a series of exercises performed back to back with little to no rest in between for a higher calorie burn.

Create Your Own Bodyweight Workout

Creating a bodyweight workout is a lot easier than you might think. Schoenfeld says a bodyweight workout, just like any other workout, should be based on your current abilities, goals, and attention to form. If your goal is fat loss, she recommends using total body exercises (squats, lunges, push-ups, pull-ups, etc.) to have the greatest effect.
“For a total-body workout every time, make sure to include at least one pushing exercise, one pulling exercise, one squat- or lunge-type exercise, and one hip dominant exercise (one-legged or two-legged hip thrusts, for instance),” she explains.
Marks uses this simple formula with her clients: Create a circuit with one lower body exercise, one upper body exercise, one core exercise, and either a compound exercise or a plyometric explosive exercise (to get your heart rate up).
Once you decide on the format of your workout, Hagestedt recommends the following guidelines:

  • Make sure you warm up properly before any exercise.
  • Find a safe space to work in that has a sturdy object (like a wall) nearby for balance assistance.
  • Know what the exercise should look like before performing it; it’s helpful to do it in front of a mirror to make sure you are matching proper form and movement.
  • Start with a full-body routine with exercises that use major muscle groups, and write them down. It’s amazing how easy it is to forget the next exercise once you start to tire out.
  • Perform around 15 repetitions of each exercise and plan for 1 to 3 sets.
  • Base your initial workout on how you’re feeling or your rate of perceived exertion (REP).
  • Once your workout is complete, make sure you cool down, get your heart rate back to normal, and stretch each muscle group.

Bodyweight Workout for Beginners

This sample workout includes exercises for both the upper body and lower body. Follow the repetition and set guidelines above to determine the number of exercises to complete. If the exercise is for time, the amount to perform is at the end of the description.

Upper Body Circuit

Wide-Grip Push-ups

Lie facedown on the floor. Push yourself up into a push-up position with your hands about two to three inches wider than shoulder-width apart. Fully extend your elbows, pause at the top, and lower your body down to the starting position. Repeat.

Full Push-Up

Modified Push-Up

Triceps Bench Dip (Using Bench or Chair)

Sit on a bench or a sturdy chair and place your hands on either side of the hips so that the palms are resting on the bench and your fingers are hanging over the edge. Keep your feet together and your knees bent while you carefully move your buttocks off the bench—at this point, you will be supporting most of your bodyweight with your arms with your back facing the chair. Lower the hips toward the floor by bending the elbows until your upper arms are parallel to the floor. Push back up using your arms rather than your legs and repeat. To make it more challenging, perform the dip with the legs fully extended with no bend in the knees. Repeat.

 

One-Leg Push-Ups

Perform a push-up but extend one leg off of the ground so that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance. Repeat.

 

Mountain Climbers

Get into a push-up position. With your hands in place, bring your right leg up and in (think of running in place but in a push-up position). Extend your right leg back and do the same movement with your left leg. As soon as you have the movement down, pick up the pace and repeat, alternating with both legs for 20 to 30 seconds.

Bicycle Crunches

Lie flat on the floor and place your hands behind your head. Bring your knees up to a tabletop position. This is your starting position. Bring your right knee into your body and angle toward your left elbow (you can touch your knee to elbow). Then straighten out the right leg, square your shoulders, and do the same thing for the left leg (left knee to right elbow). 

Once you feel comfortable with this movement, pick up the pace, alternating between your right and left leg.

Plank

Get into a push-up position. Now bend your elbows and rest your forearms on the floor. This is your starting position. Your feet should be flexed with your toes on the floor. Your body should be a few inches off the floor in a straight line. Make sure to contract your abdominals and lower back muscles while holding the exercise. 

Lower Body Circuit

When performing squats, it is essential to have proper form to avoid injury and reap maximum results. Remember to keep your heels anchored and not to let your knees go past your toes.

Narrow Stance Squat Jumps Superset With Wide Stance Squat Jumps

Assume a squat position, with your legs shoulder-width apart. Now, bend your knees and lower yourself into a squat position. Explode up, raising your feet off the floor a few inches. Your arms can be out in front of you or at your sides. As you come back down, make sure to land softly into a squat position. You can keep repeating the movement this way or alternate between a narrow stance (a little less than shoulder width) and a wide stance (slightly wider than shoulder width). Repeat.

Narrow Stance


Wide Stance


Sumo Squats

Get in a squat position. Step each leg out until you’re in a wide stance with your toes turned out. If you’re not using weight, your hands can be on your hips. If you decide to use weight, you can hold a kettlebell with both hands or a dumbbell in each hand (close together) in front of your body while squatting down. Pause at the bottom and stand back up. Repeat.


Walking Lunges

Find an area that has a long stretch of floor (a hallway works great). Stand with your feet together and hands on your hips. Starting with your right foot, step forward into a lunge position. Now, bring your left foot forward and step into a lunge position. Alternate legs and walk for the desired amount of time or number of reps per leg.

Glute Bridges

Lie faceup on the floor with your knees bent and your heels on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Hold this position for three to five seconds and return to the starting position. Repeat. 

Wall Sits

Stand facing away from a wall with feet positioned 6 to 12 inches away from the wall. While keeping your back against the wall, bend the knees and lower the body until thighs are parallel to the floor. Hold this position for up to 30 seconds. Return to the starting position by pushing the heels into the floor and sliding the back up against the wall. 

How can you make bodyweight exercises more difficult?

If you stop feeling challenged by your bodyweight workout, it’s time to up the intensity. There are several ways to do this. Hagestedt recommends adding more complicated exercises, increasing your workout repetitions and/or sets, or adding resistance bands and/or dynamic plyometrics for an increased cardiovascular twist.
One example of a simple bodyweight move you can make more challenging is the push-up. “If you’ve mastered the push-up, you might try plyometric push-ups, which can be done in place (push hard off the floor so that you’re essentially ‘jumping’ with your hands) or onto a higher surface (so aiming to land your hands on a step after ‘jumping’ off the ground),” says Schoenfeld.
Marks says a simple option to make workouts and exercises harder is to eliminate rest. “Create a circuit, set a timer for seven minutes, and complete the circuit as many times as possible with little to no rest in between over the course of seven minutes,” she says.
“Plyometrics (like jump squats, jump lunges, speed skaters) are challenging and a wonderful way to get your heart rate up so that you’re burning extra calories during your workout. If you’d like to make the exercises themselves harder, utilize resistance bands or some light dumbbells (or even soup cans!) to really strengthen your muscles,” adds Marks.

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No Gym Required Sweat

Cardio Workouts: The Benefits, Different Types, And How To Get Started

We’ve probably all heard that cardio is good for you, and in turn envisioned long, torturous sessions on the treadmill (also known as the dreadmill).
In short, yes, cardio is good (read: really good) for you—and it’s so much more than just monotonous workouts on a single machine! That said, not all cardio is created equal. Some types are more effective at burning fat, some are great for building strength, and others can boost your overall fitness in a low-impact way.
These nuances are why it’s important to a) fully understand what defines cardio and b) consider your fitness goals when deciding which type of cardio is right for you. We asked four health and fitness experts to help break down the details for us. We’ll also share a cardio workout you can do at the gym and a cardio workout you can do at home—no equipment necessary.

What is a cardio workout?

In very general terms, a cardio workout is anything that challenges the heart and lungs, says Michael Jonesco, DO, assistant professor of internal and sports medicine at the Ohio State University Wexner Medical Center in Columbus. In other words, any movement that brings your heart rate above baseline level and increases your body’s demand for oxygen qualifies as cardio.
Typically (but not always), cardio involves movement that is repetitive and ranges in intensity from mild to moderate to high. Walking can be cardio. So can jogging, dancing, jumping rope, and biking.
But cardio doesn’t always require gym clothes or machinery. “You can do cardio by walking up and down the stairs in your office or walking around the grocery store,” explains Jonesco.
Essentially, any physical activity—as long as it leaves you huffing and puffing (even slightly) and in need of more oxygen—is cardio.

What are the benefits of cardio workouts?

The health benefits of cardio are legit—and numerous—says Jonesco, including improved respiration and lung functioning, increased cardiovascular functioning (“the heart becomes more capable of pumping more blood with less squeeze,” Jonesco explains), improved circulation, increased total number of red blood cells (which boost the delivery of oxygen to the rest of your body), reduced risk of heart disease, reduced blood pressure, reduced risk of diabetes, weight loss and weight maintenance, muscle strengthening, and improved muscle recovery (i.e. how quickly your muscles recover after being stressed).
Still with us? Good—because that’s not all.
There are also serious mental health benefits, including improved cognitive functioning, improved mood, reduced stress, and reduced risk of depression, adds Jonesco.
On top of all that, doing cardio on the reg will improve your ability to move through daily life more easily and efficiently, says Sergio Rojas, an Iowa-based certified strength and conditioning specialist, functional movement specialist, and USANA associate. By building a stronger cardiovascular system, you won’t get tired doing everyday things like lifting heavy items or walking up the stairs, Rojas explains. Basically, more cardio equals an easier, more enjoyable day-to-day life.

What are the different types of cardio workouts?

There are many different types of cardio, Jonesco explains. You can break it down by the specific type of exercise—for example swimming, running, bodyweight exercises, and so on—but it’s probably more helpful to think of it in terms of intensity level. Low to moderate cardio is any type of movement that elevates your heart rate to between 50 to 75 percent of your max heart rate, and high intensity cardio is anything that brings you to 75 percent and above max heart rate. (Calculate your max heart rate by subtracting your age from 220. For example, a 40-year-old’s max heart rate would be 180.)
Another way to think about it (without busting out a heart rate monitor): Low to moderate intensity cardio involves anything that elevates your heart rate without leaving you completely breathless, says Stephanie Mansour, Chicago-based certified personal trainer and weight-loss coach. Activities like walking, light jogging, and moderate biking fall into this category.
High-intensity cardio, which involves more physically demanding bursts of movement, will leave you noticeably out of breath. The fitness method known as high-intensity interval training (HIIT) is a popular form of high-intensity cardio (more on HIIT below).
Although lower intensity cardio burns fat less efficiently than higher intensity cardio, it does burn fat more directly, says Jonesco, which means you can see weight loss and maintenance benefits from lower intensity cardio. This type of workout also tends to be lower impact—that is, easier on your joints—which means you’re less likely to injure yourself.
“If you want to reduce stress, feel better, and lubricate your joints, do this type of cardio,” says Mansour.
On the other hand, high-intensity cardio workouts are “really good for weight loss” and changing your body composition, says Mansour. That’s because they burn more calories in a shorter amount of time and are more likely to increase your muscle mass, which boosts your resting metabolic rate (AKA your metabolism), an important factor in weight loss and maintenance. Another plus: If your workout is weight-bearing (which is the case with many higher intensity cardio workouts), it can increase your bone density and lower your risk of developing osteoporosis later in life, says Jonesco.
Lastly, there are strength training workouts with cardio components. These types of workouts—think a weightlifting circuit with jump rope and jogging thrown in—are also great for changing your body composition (i.e. reducing fat and building muscle), says Mansour.

How much cardio should I do?

How many minutes of cardio you should do per week depends on the intensity of your cardio workouts.
If you are doing more vigorous (i.e. high intensity) cardio, you can get these benefits by doing just 75 minutes a week, says Jonesco. If you are doing more mild to moderate cardio, around 150 minutes a week is ideal.
[pullquote align=”center”]“Cardio fitness is a marathon, not a sprint. Too much too soon can result in injuries and mental burnout.”
—Michael Jonesco[/pullquote]
Just know this: With low to moderate cardio exercise, you’ll need to keep at it for about 15 to 20 minutes at a time before you’d significantly increase your demand for oxygen, says Jonesco. When it comes to higher intensity work, you can see benefits in 5 to 10 minutes.

What’s the best type of cardio for me?

Jonesco says that the first step is to find what you enjoy doing. That way, you are more likely to stick with it—and you’ll have fun doing it!

“Cardio fitness is a marathon, not a sprint,” Jonesco adds. “Too much too soon can result in injuries and mental burnout.”
So take it slow in the beginning. Jonesco also says if you are very new to physical activity, overweight, and/or have a chronic comorbidity, like diabetes, it’s smart and safe to start with low to moderate intensity cardio.
He recommends starting gradually.  Although 150 minutes of cardio a week is a great target amount, you don’t need to achieve that in week one. “You can begin with 50 minutes knowing that each week you want to increase it 10 to 15 minutes as your body tolerates it.”
If you’re a step beyond beginner status and considering HIIT, Jonesco says that when it comes to burning body fat and working major muscles in both your lower and upper body, HIIT is very efficient. But that doesn’t mean it should be your only form of exercise. “I recommend it one to two times a week, tops,” says Jonesco. “It’s a great workout, especially if you don’t have much time, but it’s not a starting zone.” Another caveat: “For most of us, as we age, it may be too high impact for our bodies to tolerate,” Jonesco adds.
Amanda Shannon Verrengia, Pittsburgh-based certified personal trainer and run coach, says that running a lot and incorporating HIIT routines twice a week are her go-to cardio workouts. In general, you’ll be best served with a combination plan like hers that incorporates different types of cardio, she explains, because this variety challenges your body and heart rate in different ways. Ultimately, this variety ups your fitness faster than just doing the same type of exercise—like running, for example—over and over.
That said, Verrengia advises working within your own level of fitness. “People can get overzealous, especially with HIIT,” she explains. Pushing yourself too much, too soon could cause you to sacrifice good form for the sake of hitting an arbitrary number of repetitions or a certain number of minutes. Poor form at high intensity equals greater risk of injury. That’s why it’s important to learn how to do exercises correctly and safely before amping up the intensity and speed.
Remember to always, always take a rest day, says Verrengia. “You shouldn’t work your body seven days a week.”  She recommends working out five to six days a week, with two to three days of high-intensity work and two to three days of moderate intensity work.

What should I know before starting a cardio routine?

When it comes to incorporating more cardio in your routine, “start wherever you’re at,” advises Rojas. Yes, it’s great if you can meet the recommended amount of 30 minutes a day, five days a week, but if you’re brand new to cardio and juggling an already-packed schedule, try for 10 one-minute movements throughout the day, Rojas suggests. Small, repeated bursts of movement—like a quick jump rope session or a short jog from your office to the car—can spur long-term changes that equal big results.
“You just have to find the type of movement that you enjoy,” says Rojas. The beauty of cardio is that there are so many types of movements to choose from, so with some experimentation and creativity, you can find several (or many) types of cardio that work for you.
“The more variety the better,” says Rojas of his recommended approach to cardio. “If you have asymmetries in the body, repetitive movement will create more imbalances.” That’s why it’s important to do multiple types of cardio at varying intensities.
If you’re just beginning a cardio routine, you’ll likely feel fatigued and perhaps a bit sore at first. That’s perfectly normal, says Jonesco. But it’s not normal to feel sore for more than two to three days or to feel an isolated soreness in your joints, ligaments, or tendons. These are red flags that indicate you likely pushed yourself too hard, says Rojas, and you should back off accordingly and see a doctor if you suspect an injury.

A Great Cardio Workout For the Gym

You can get in a great cardio workout at your gym—no fancy machinery required—in just 15 to 20 minutes. This particular workout, recommended by Rojas, is low to moderate intensity cardio. You can do this type of cardio three to four days a week.
The workout is a circuit combining standard gym machines and an on-the-ground exercise. Here are the components.

  • Treadmill/Elliptical: Depending on your fitness level, you’ll be walking, jogging, or running on the treadmill or elliptical. The elliptical is lower impact on your joints than the treadmill, so if you have any previous or current knee issues, opt for this machine. Your effort level should be between 4 and 6 on a scale of 1 to 10, so pick your speed/incline accordingly.
  • Bike: You can use either a recumbent bike, which is lower to the ground and has a full chair supporting your back, or a stationary exercise bike, which looks like the type of bike you’d ride outside, but is fixed in place. Your effort level should be between 4 and 6 on a scale of 1 to 10, so pick your speed/incline accordingly.
  • Side Skaters: This on-the-ground exercise involves side-to-side movements (AKA movements in the lateral plane of motion), explains Rojas. Start standing up with your feet hip-distance apart. Bend your knees and press your hips back slightly. Jump about one foot to the left, landing on your left leg and bringing your right leg behind your left ankle, letting it hover a few inches above the ground. Your knees should be slightly bent, your butt and core should be squeezed and your hips should be pushed back several inches. Pause for a moment and then jump to the right with your right leg, bringing your left leg back behind you. This is one rep.

For a full workout, perform these moves in a circuit. You’ll do the following sequence twice.

  • Treadmill for 2 minutes
  • Bike for 2 minutes
  • Treadmill for 2 minutes
  • Side skaters for 2 minutes
  • Treadmill at incline (greater than 1.0) for 2 minutes

Rest for 1 minute and repeat again.

A Great Cardio Workout To Try At Home—No Equipment Required

If you’re strapped for time or don’t have a gym membership, you can still get in a great cardio workout at home using minimal space, your bodyweight, and common household items as stand-ins for weight room equipment. This particular workout, recommended by Mansour, combines HIIT, strength training, and cardio for a heart-pumping, fat-burning, and muscle-building sweat sesh.
“I love this workout because it’s efficient cardio that works your muscles without completely fatiguing you,” Mansour says. Because this workout is high intensity, you should do it no more than one to two times a week in combination with other workouts of lower impact and lower to moderate intensity (like the gym workout above).
Here are the exercises you’ll do in the circuit.

  • Running/Jogging in Place: You’ll alternate between a slow and fast pace. The intention here is to warm up your muscles and elevate your heart rate. If you have knee pain, Mansour recommends alternate between walking and speed walking. Although your legs will be the major movers, don’t forget your arms. Pump them in big swings as you walk, jog, or run to get your ticker beating even faster.
  • Squats: This lower-body exercise is great for building stronger glutes (AKA butt muscles), quads, hamstrings, and calves. Start in a standing position with your feet several inches wider than hip-distance apart. Squeeze your butt, bend your knees and push your hips back and down as if you were going to lower yourself into a chair. Make sure your knees don’t extend beyond your toes. Pause for a moment at the bottom of the movement, and then press through your heels to push yourself back up to standing. This is one squat. If you feel wobbly during the movement, stand next to a chair or other piece of furniture and lightly rest one hand on top for balance. If you have a history of knee pain or are worried about your knees for any reason, Mansour advises squatting just halfway to reduce the pressure on your joints.

  • Bicep Curls: This upper-body move will strengthen your biceps. You can use 3- to 5-pound dumbbells or a number of weighted household items like water bottles, gallons of milk, jugs of laundry detergent, or even grocery bags filled with items. You’ll need two identical (or similar) weights—one for each hand. Start in a standing position with your feet hip-distance apart and your arms by your side. Grab the weights comfortably in each hand and, keeping your elbows hugged into the side of your body, slowly curl the weights up to your shoulders, pause for a moment at the top and then slowly lower them back down until your arms are straight by your sides again. This is one rep.
  • Lunges: This move targets the same muscles as a squat. You’ll start standing up with your feet hip-distance apart. Step your right foot forward about two feet and bend both knees to lower yourself down until your back knee is hovering just a few inches above the ground. Your right knee should be directly above your right ankle, and as with the squat, your knee should not extend beyond the toes of your right foot. Pause for a moment at the bottom of the movement, then press down through the heel of your right foot to push yourself back up to standing. This is one rep. If you have trouble balancing, lightly rest one hand on the top of a chair or other piece of furniture.
  • Side Extensions: The second upper-body move in this sequence, side extensions, targets your shoulders and deltoids (the muscles on the uppermost part of your arms and the top each shoulder). Grab your weights again (one in each hand) and start by standing up straight, feet hip-distance apart with your arms down by your sides and your palms facing your body. Extend your arms straight out to the sides and slowly lift them up as high as your shoulders. Pause for a moment at the top of the movement, then slowly lower your arms back down until they are straight by your sides again. This is one rep. As you perform the lifts, keep a soft bend in your knees and squeeze your core muscles. If the movements hurt your neck and/or your shoulders get locked, reduce the distance of your lift by half.

For a full workout, perform these moves in a circuit. You’ll repeat the following sequence three times.

  • 3 minutes of running/jogging in place or jumping jacks, slowly for 30 seconds, followed by 30 seconds moving as fast as you can, repeated 3 times
  • 30-second rest
  • 10 squats
  • 30-second rest
  • 10 bicep curls
  • 30-second rest
  • 20 lunges (10 on each leg)
  • 30-second rest
  • 10 side extensions
  • 30-second rest

The Bottom Line

With its impressively long list of physical and mental health benefits, cardio should play a role—a significant role—in your exercise routine. Unless you have certain injuries and/or other prohibiting health conditions, you should mix it up with varying types of cardio at varying intensities to reap the benefits that cardio workouts have to offer. The best part: You don’t need tons of time, space, equipment, or expertise to get a quality cardio workout—you just need a positive attitude and a willingness to get a little (or a lot) sweaty.