Category: Sweat

Categories
No Gym Required Sweat

Why Beach Workouts Are The Perfect Way To Take A Vacation From Your Exercise Routine

There are plenty of perks to vacationing near the beach: an extra dose of sunshine, playing in the water, and, of course, exercising on the sand.
If you’re looking for a beach workout you can do with just your body weight, we’ve got you covered. From running and HIIT to circuit training and yoga, you can do just about any form of exercise on the sand.
But before you head for the shore, check out the workout wisdom and beach tips the experts share with their clients to help them stay in shape—even on vacation.

What are the benefits of working out on the beach?

Whether you’re jogging or doing a quick circuit training workout, [linkbuilder id=”6719″ text=”running on the beach”] is perfect for challenging your body. Here are a few reasons you should consider hitting the beach on your next vacation.

There’s less impact on your body.

Running on the sand has less impact on your body, which makes it easier on your joints.

The sand makes for more resistance.

You know those tiny little grains of sand you sift through your toes? Well, certified personal trainer Corey Phelps says those grains create an unstable surface and add resistance to any workout. In other words, sand creates an increase in muscle recruitment and provides a higher calorie burn.

Variety is the spice of life.

Like Phelps says, “You can do virtually any workout on the beach, barring the ones that include complex equipment. The beach is perfect for running, yoga, Pilates, Zumba or HIIT.”

It’s fun and functional.

According to certified personal trainer Lyuda Bouzinova, the beach offers a more functional workout because exercising on the sand incorporates the element of balance into every motion. “In real life, you must balance your body as you move around, push, pull, and lift things, and traditional gym exercises isolate those movements to focus on just one at a time instead of the holistic way we use our bodies,” she explains. That’s why the sand is such a diverse surface to challenge your body.

Your core will thank you.

“No matter what exercises you do, you will also be working your core as well as all the smaller stabilizing muscles which normally wouldn’t be engaged if you are just doing the exercise inside of a gym,” explains Bouzinova. She says the smaller muscles are crucial to strengthen but usually take a long time because it’s so hard to engage them in a typical gym workout.

You can make every minute count.

The sand provides an added resistance that allows you to have a more intense workout in a shorter period of time.

You’ll get a nice vitamin D boost.

You get a healthy dose of vitamin D when you work out at the beach. But make sure to wear sunscreen, even if you exercise in the morning.

What are some different types of beach workouts you can do?

One of the top benefits of working out on the beach is the variety it offers, which can help you stay motivated and excited about staying active while on vacation.
If you’re looking for a pure cardio workout, you can run or sprint. Bouzinova says to run closer to the water where the sand is sturdier. This allows you to go faster without having to worry about twisting your ankle on an uneven surface.
The beach also offers the perfect venue for doing a HIIT or bodyweight workout.
Consider going through a full-body circuit that incorporates bodyweight exercises for your arms, legs, shoulders, back, and core (more on this later). If you want to make it a HIIT workout, you can add cardio bursts of running or sprinting down the beach in between the bodyweight exercises.
The beach is also an ideal location for doing an early morning yoga workout or Pilates routine before the sun comes up. Bouzinova says to just be aware of the uneven and changing surface every time you move because that can make the moves more challenging.

What are the best conditions for working out on the beach?

Wet sand or dry sand? Barefoot or shoes? Knowing the best conditions for working out on the beach can mean the difference between a supercharged workout and one that you walk away from halfway through. As a professional volleyball player who took her skills from the court to the sand, Fitbit Ambassador Nicole Branagh knows exactly how these conditions can affect your workout.
Branagh says that hard sand creates a dense, stable surface, whereas soft sand creates a higher level of instability, which makes you work harder. And when it comes to shoes, she doesn’t wear any. “Being barefoot allows me to use my whole foot and strengthen all the different muscles I didn’t know I have,” she explains.
Running barefoot allows your feet to move through their natural range of motion. This can help strengthen your feet and ankles. That said, pay attention to any unusual aches or pains you may experience while working out. If you have plantar fasciitis, ankle injuries, or any lower leg problems, you may want to ask your doctor or physical therapist for their recommendation.
And remember to start slow. If you’re new to running barefoot on the beach, try a shorter distance for your first run, and then add five minutes to each workout.

Tips for Working Out on the Beach

Advice from a pro always come in handy when working out on the beach, and Branagh knows exactly how to perfect fitness and form for beach exercise.
Here, she shares her three top tips for beach workouts in the sand:

Always warm up.

One dynamic way to warm-up is to start off down by the water (at the edge of the ocean) and sprint uphill. You need to give your muscles time to adjust to the sand. Consider doing a longer warm-up the first couple of times you exercise on the beach.

Track your heart rate.

Branagh uses her Fitbit to track her heart rate, which helps her maintain a high level of training. A heart rate monitor will help you stay in the training zone that is appropriate for you. For example, a 30-year-old female who wants to exercise at a vigorous intensity level at 70 to 85 percent of her maximum heart rate should aim for 133 beats per minute (70 percent) to 161 beats per minute (85 percent). There are several tools online that can help you determine your target heart rate zone.  

Utilize the lifeguard towers or other landmarks at the beach.

If you don’t have time to do a total body workout, you can mix 10 sprints in between lifeguard towers or other markers on the beach, such as umbrellas.

Sample Beach Workout

Now that you know all the benefits of taking your workout to the sand, it’s time to hit the beach and get your sweat on.
Here is Branagh’s go-to beach workout for the summer. Perform each exercise back-to-back with no rest until you get to the end of the round. Take a 30-second break and repeat the entire circuit two more times (three times total).

  • 10 lifeguard tower sprints (sprint to one tower and jog back)
  • 10 push-ups
  • 10 block jumps
  • 20 bicycle crunches (on an incline coming up from the water)
  • 20 skater jumps (10 on each side)
  • 25 regular crunches

For a little variety, try Branagh’s beach workout the first morning of your vacation and Bouzinova’s beach circuit workout on the second morning. You can alternate these two workouts for the remainder of your vacation, taking a day off after two consecutive workouts.
Bouzinova’s beach circuit workout is intermediate, but you can make it easier by doing the following:

  • Replace the explosive moves (snap jumps and frog jumps) with just raising your knees (like marching in place).
  • Only do two to four reps of the explosive moves.
  • Instead of side plank with twist, do a regular side plank or traditional plank.
  • Instead of platypus walk, hold the platypus walk position in place and don’t walk.
  • For glute bridge kicks, instead of doing the move one leg at a time, raise your hips with both feet on the ground.
Categories
No Gym Required Sweat

How Couples Yoga Can Strengthen Your Mind, Body, And Relationship

If you think finding a deeper connection with your partner, decreasing stress, enhancing your sexual relationship, and getting fit all at the same time sounds like a sweet deal, you might want to consider rolling out a yoga mat (or two).
Couples yoga is changing the way we look at the the role of exercise in relationships.

What are the benefits of couples yoga?

The benefits of couples yoga are similar to an individual yoga class and include stress reduction, increased range of motion, relief from pain, cardio and circulatory health, improved respiration and energy, better posture, and much more. Couples yoga takes these benefits one step further and also includes the element of bonding with your partner in a new way.  
By creating a shared experience, the poses in couples yoga allow you and your partner to listen to each other and work together. “Couples yoga helps bring couples closer physically, emotionally, and energetically,” explains Beth Shaw, founder and CEO of YogaFit.
The benefits, Shaw says, include physical bonding, unifying goals of getting in the pose, teamwork building, and improved communication. “Couples yoga also gives couples an activity to do together that they can both improve with as time goes on,” she adds.
Psychotherapist and certified yoga practitioner Stefani Reitter says couples yoga can be a lifesaver for relationships in a rut. “Yoga can actually shift relational dynamics by decreasing the ‘fight or flight’ tendency that couples get stuck in while arguing,” she explains. “I have specific partner yoga poses that I have clients do in session and then assign for homework, so they have something to integrate into their daily routine.”

How do you get your partner involved if they’re new to yoga?

If you’re ready to sign-up for a couples yoga class, but your partner is still undecided, Topnotch Resort’s yoga instructor and art therapist Melisa Oliva recommends a one-class pass or an introductory workshop, so your partner feels invited to explore without the pressure to commit for an unlimited period of time.
Once you both commit to the idea of doing couples yoga, make sure you choose a class and instructor that works for both of you. Try to find a class that is beginner friendly so the poses won’t seem intimidating.

Are there therapeutic benefits of doing couples yoga?

Every relationship goes through its own challenges, with some more difficult than others. Finding healthy and productive ways to work through conflict or any other issues that relationships go through can help enhance and strengthen your partnership.
One of the appeals of couples yoga is the therapeutic benefits partners can experience while moving through the poses together. In fact, a study done by Loyola University Health System found that partner yoga may help couples who are struggling with sexual dysfunction by strengthening their relationship emotionally, physically, and spiritually to ultimately build a deeper connection and improve sexual health according to one of the researchers and professors.
“Even just reflecting about their shared feelings after a couples yoga class can be very beneficial, and it can even bring back a ‘lost spark’ that couples are always trying to keep alive,” explains Oliva, “giving them the opportunity to touch each other, to breathe together, and to remember the deep connection between them.”

Couples Yoga Poses to Try Together

Participating in a couples yoga class can help you build the foundation of the poses and learn from the cues of the instructor. Once you feel confident that you can do the poses on your own, try this couples yoga workout designed by Diane Malaspina, PhD, Yoga Medicine instructor, and psychologist.

Breath Awareness

Start seated in a cross-legged position with your backs leaning into each other. Rest your hands on your thighs, close your eyes, and follow your breath. Be aware of your inhales and exhales, then shift your attention to your partner’s inhales and exhales. Try to sync the breath by feeling the subtle expansion and contraction of your partner’s rib cage. Practice for 3 minutes.

Seated Easy Twist

Start seated in a cross-legged position, facing one another with your knees touching. For both partners: Reach your right hand behind you, across your back, to reach the right fingers toward the left side of your waist. Reach your left hand across and grab your partner’s right hand. Communicate with each other as to how much you’d like your partner to gently pull on your right hand to deepen the twist. Hold for 10 breaths and switch sides.

Seated Wide Leg Forward Fold

Stay seated and spread your legs wide, joining the soles of your feet with your partner’s. Reach forward and grab each other’s wrists, walking your hands to reach for their forearms. Communicate to decide who will fold first. Slowly lean back, gently pulling your partner into a forward fold. Communicate how deep you’d like to fold. Hold for 10 breaths and switch.

Seated Easy Forward Fold

For this pose, one partner is in a seated forward fold and the other is in a supported backbend. Start seated in a cross-legged position with your backs leaning up against one another. Communicate to decide who will fold forward first. For the partner folding: Walk your hands forward coming into a fold. For the other partner: Lean back, keeping your bodies in contact and your hands on the floor alongside of you, palms turned up. Allow your head to rest on the rounding of your partner’s upper back. Relax and take 10 slow breaths, then switch.

Standing Forward Fold

Stand with the back of your hips leaning into each other. Bend your knees and fold forward. Once you’ve folded, reach back and grab each others’ hands, walking your hands toward their forearms, gently drawing your partner closer. Communicate on how deep you want to go into the pose. Knees can be bent or straightened. Hold for 10 breaths.

Tree Pose

Stand next to each other. The partner on the right will balance on the left foot, and the partner on the left will balance on the right foot. Bring the the non-standing foot on to the inner shin (toes can rest on the floor or on the shin) or the inner thigh. Avoid bringing the foot to the inner knee. Open the lifted knee to the side. Partner on the right: reach your left hand out to the side to join palms with the partner on the left (who will reach the right hand out to the side to join palms). Hold for 5 to 10 breaths and switch sides.

Supported Chair

Stand facing one another, feet pointing straight forward and hip-width apart. Clasp your partner’s forearms and walk your feet back so the arms are extended. Bend the knees and send the hips back as if you were about to sit on a chair. Use the bi-directional pull on each other’s arms to stay up. Hold for 5 to 10 breaths. To release, straighten the legs and step toward your partner.

Standing Backbend

Stand facing one another, feet pointing straight forward and hip-width apart. Leave about a foot of space between your toes and your partner’s toes. Clasp around each other’s forearms with your elbows bent. Bring a slight bend to the knees. Lift from your chest, arch your upper back up, look up (but keep the neck long). The arms will straighten. Draw the shoulder blades together to open the chest. Hold for 3 to 5 breaths. Return to standing.
The benefits of couples yoga are endless for both you and your significant other. If you’re interested in trying couples yoga, make sure you read through the instructions detailed in the above exercises carefully, and refrain from any poses that cause unusual discomfort or pain.

Categories
Refresh x Recover Sweat

Lower Back Stretches: Experts Share Their Favorites For Addressing Stiffness And Discomfort

We’ve all been there: You twist your body awkwardly while doing a relatively benign task and suddenly—Ugh, my back hurts! Back pain is the worst because it makes everything else in your life that much more challenging, whether it be parenting, sitting at your desk at work, or trying to find the motivation to exercise.
There are many different kinds of back pain. The kind that can be served by gentle movements like stretching is often caused by [linkbuilder id=”6670″ text=”a sedentary lifestyle”]. Then there’s the kind of back pain that necessitates real rest. Almost all pain can benefit from a little help from a massage therapist, acupuncturist, or physical therapist. Often ice and/or a bath can help, too. It’s important to mention, though, that if the pain is really severe—or won’t dissipate—you should go see a doctor.
The key to relieving any kind of back pain is to work gently and slowly. Whatever you do, don’t force any movements, and consider consulting with a bodyworker or yoga teacher in addition to speaking with your doctor. “It’s not wise to prescribe poses for certain conditions or populations without a full intake and assessment,” explains yoga teacher Steffany Moonaz, PhD, RYT-500.
For back pain specifically, “avoid forward folds and any twist where both hips are weight bearing,” explains yoga teacher Sonya Kuropatwa, RYT-500. “It’s a bit counterintuitive, but gentle backbends can bring a lot of relief.”

Why am I having back pain?

There are so many reasons people experience lower back pain, which is part of the reason why it can be challenging to treat. We spoke to Jennifer Brilliant, a certified yoga teacher, therapist, and medical exercise specialist who has been teaching yoga for more than 30 years. Here are some basic causes of lower back pain:

  • Tension (in the back itself, and/or surrounding areas)
  • Compression resulting from poor posture
  • Lack of mobility or a sedentary lifestyle
  • Sudden movements
  • Muscle spasm or muscle strain
  • Arthritis
  • Pregnancy
  • Obesity, which can be hard on the joints in the body
  • Scoliosis

And then there are some more serious causes:

  • Disc bulge or herniation—This inflammation and pain is associated with pressure on a disc. Specifically, it is when the disc between two vertebrae begins to seep out, pressing on the nerve, typically causing sciatic pain down one or both legs. The pain associated with a bulging or herniated disk can dissipate within six weeks.
  • Spinal stenosis—This is a narrowing of the spaces within your spine, which can put pressure on the nerves. This most often occurs in the lower back and neck.
  • Spondylolisthesis—This is when one vertebra slips forward onto the vertebra below. It can cause nerve pain and/or numbness in the legs.
  • Cancer
  • Cysts
  • Infection
  • Fracture

One reason why the cause of lower back pain can sometimes be mysterious or hard to identify is that it doesn’t always occur at the exact moment of injury, and it may point to an underlying problem. “One of my clients was helping to turn a piano at a New Year’s Eve party,” Brilliant shares. “He felt totally fine the next day. Then on January 2, he had severe nerve pain in his leg. It turns out he has stenosis—a narrowed spinal canal—which gives someone with a disc herniation less leeway when a disc pushes out of place.”  

Lower Back Pain Prevention: Why it is important to engage in regular strengthening and stretching?

“Our bodies like to move,” Brilliant explains. “Movement is like nutrition for the body, giving us wholesome circulation and energy. Engaging in regular activity is important.” This can be anything, really: walking, swimming, dancing, sports. These are all good for our muscles and hearts. But Brilliant advises beginning any program incrementally—don’t just jump into an hour-long workout.
Brilliant always encourages people to try yoga and Pilates but emphasizes the importance of a good teacher. “Not every pose is for every particular body, and a good teacher will help you to modify what you do.”  

How can women keep their lower backs healthy?

“There is sometimes a misconception that very strong abs will keep your back healthy,” explains Brilliant. “The abdomen muscles have to be strong, but so do the back and the side muscles.” And we cannot forget the legs and pelvis, which support the spine.
Here is one of Brilliant’s favorite exercises for a stable foundation:

Bird Dog

This engages the back muscles, the buttocks and hamstrings, the shoulder musculature, and the whole of your core.  

  • Start on all fours.
  • Extend one leg back and up at hip height.  Hold for three to five breaths to begin, then lower your leg.
  • Lift the opposite arm forward and up alongside your ear.  Hold for three to five breaths, then lower your arm.
  • Lift both the leg and the opposite arm at the same time.  Hold for three to five breaths.
  • Repeat the motion using your other arm and leg

When do you know lower back pain is really serious or a sign of something else?

If you have a trusted bodyworker—a masseuse, acupuncturist, or physical therapist —you can always start there. But since it’s often hard to tell when back pain is a sign of something more serious, it’s wise to get an opinion from a doctor you trust if your back pain is frequent or doesn’t resolve quickly.

Lower Back Stretches To Try At Home

Below are some poses that I’ve benefited from—and that the yoga teachers and bodyworkers we consulted with recommend or find relief in themselves. But, as with all pain, the treatment must be specific to your experience, so be sure to consult a trusted healthcare provider or bodyworker about your individual needs.

1. Twist

This is very refreshing to the spine, giving it a chance to rotate and lengthen. It can be done in many different ways—lying down, sitting up (cross-legged or on your knees), or in a chair, but it’s best on your back.
On your back: Lie down on your back and bring your knees into your chest. Let your legs fall to the right. Use your right hand to hold onto the left thigh. Let your upper body relax onto the floor and extend your left arm out, looking out over your left shoulder. Breathe here for 30 seconds, allowing the left shoulder blade to drop to the ground and the knees to drop to the right. Repeat on the other side.
In a chair: Plant your feet on the ground. Extend your arms up and twist to the right. Your left arm will hold onto the back of the chair and your right arm will rest on your right knee. On your inhale, extend your spine; on the exhale gently twist a little further. Repeat on the other side.

2. Cat/Cow

Starting on your hands and knees, place your hands directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly and lift your gaze up to the ceiling. As you exhale, round the spine so your tailbone drops between your thighs and your head moves between your arms. Your belly button should rise up toward the spine as you exhale. Do this slowly as many times as you need to give your spine some much-needed mobility.

3. Squat

Widen your legs so they are a little more than hip-distance apart. Bend your knees so that your thighs are parallel to the ground. Your heels should stay on the ground. Bring your hands into a prayer pose at your chest—palms pressed together—and use your elbows to press your knees out.
If your heels don’t touch the ground: Roll up a towel or mat and place it under your heels so you can have complete contact with some surface.
If this is too hard on your hips: Place a yoga block (or little stool, or a stack of books) under your butt so you can sit down.

4. Baby Cobra

Sometimes the best thing to do for back pain is to backbend in a very gentle way. “Forward flexion increases pressure on the lumbar discs,” explains Dana Kotler, MD, a rehabilitation specialist in Wellesley Hills, Massachusetts. “We live our life in constant lumbar flexion, sitting, forward bending to pick things up. Lumbar extension actually unloads the discs.”
Lie on your stomach with your legs together, arms bent, and palms on the ground by your breasts (your elbows will be pointed up). Your forehead will be on the ground initially. Inhale and lift your chest up. Remember not to push your chin forward, compressing your neck. The back of your neck should be long. Exhale and return your forehead to the mat. Repeat a few times.

5. Psoas Stretch

The psoas muscle extends from your lowest vertebrae to the top of your thigh. When it gets tight, it can wreak havoc on the lower back. The easiest way to stretch it is by lunging. With your right leg in front of you, place your left knee on the floor. Tuck your tail slightly and place your hands on your front knee. Breathe here and let your hips gently move forward. Switch sides.
The most important reminder when it comes to lower back stretches: “Find something that you like to do,” says Brilliant, “because if it’s drudgery, then you’ll be less likely to stick with it.”

Categories
No Gym Required Sweat

Pre-Travel Workouts To Keep You Comfortable In Transit

Travel can put you in some pretty uncomfortable positions. Take it from me: I’ve racked up thousands of frequent flier miles crammed into coach, spent multiple nights tossing and turning on berths in India’s sleeper trains, and somehow drove from New York to California in a whirlwind four days while still sneaking in a quick detour to the Grand Canyon. It’s all been worth it, even though travel can take a toll on your body in the form of a stiff neck, achy shoulders, tight calves, and sore feet. But here’s a little secret: Exercise before a long flight can go a long way toward keeping the aches and pains of travel at bay.
Enter the pre-travel workout—a series of simple moves and stretches that can prep your body for the physical challenges of globe-trotting. Spending as little as 30 minutes getting your heart rate up and stretching out your muscles before a long-haul flight or road trip will help you feel rejuvenated before your vacation even begins, no matter how much your luggage weighs or how long that fasten seatbelt sign is lit.
To find out the best moves to include in your pre-travel workout, we sat down with Jessica Schreiner, MS in exercise science and mind–body manager at Exhale Spa at the Loews Miami Beach Hotel. She sees hundreds of travelers sweat it out each week and has some tips on exactly what kinds of pre-travel exercises and stretches work best for jet-setters and road warriors.  

The Aches and Pains of Travel

Chances are high that you’re already intimately familiar with the aches and pains that come with travel. Your shoulders get sore from carrying heavy bags, your hips tighten from so many hours seated, your feet throb from endless hours of walking, and let’s not even talk about the tension in your neck. But muscle and joint stiffness are just the start of how travel can impact your health.
One of the biggest health concerns of sitting for extended periods of time while driving or flying is the development of deep vein thrombosis. This condition involves the formation blood clots in your body, typically in your legs. Complications from deep vein thrombosis can be life-threatening.
Leg and foot swelling is also a common symptom of people on flights and road trips. Sitting for long periods of time tends to decrease your circulation. While not a major health concern, swelling can be uncomfortable for travelers.
Furthermore, there are lower oxygen levels while traveling 35,000 feet above the earth. A lack of oxygen can cause changes in memory and reduce your ability to think clearly.
But for people bitten by the travel bug, the health risks of long hours in the car or in the air don’t compare to the thrill of exploring this great planet. Fortunately, making the experience healthier and safer for our bodies is actually pretty easy with proper hydration, a pre-travel workout, and some movement along the way.
“Hydrating and a workout before a flight can reduce those symptoms,” says Schreiner. “A pre-travel workout will help with circulation. If you’re active before you travel, it will help with blood flow and reduce swelling.”

Pre-Flight Exercises to Get You Through Long-Haul Journeys

Between packing, picking up last-minute essentials, finalizing your itinerary, and taking care of your home, your travel schedule leading up to any vacation is super hectic. But here’s one last thing you have to add to your to-do list: the pre-travel workout. Your body will thank you for it.
“Within 24 hours of your trip, find a workout, like Exhale’s barre class, that combines both strength training and stretching. You’ll stimulate your immune system and promote circulation, making for less muscle stiffness while on the road,” Schreiner says. “The resistance exercises will raise your metabolic rate, resulting in increased calorie burning even while you’re stationary.”
I’ll be the first to admit that it would be a true miracle if I could find the time to hit up my favorite fitness studio the day before a flight or road trip. The good news is that you can do some pre-flight exercises right at home (or even in the airport if you’re really pressed for time).

What makes for an effective pre-travel workout?

Strength and resistance exercises that stretch you out from head to toe make for an effective workout before traveling, says Schreiner. The best pre-flight exercises include squats, reverse lunges, planks, and push-ups. These moves will also help prep your body for a long road trip by limbering up the areas of your body that are most likely to stiffen up while you’re seated.
“Do 10 to 15 reps of each exercise [above]. You can make it a circuit and do three or four rounds of each exercise. You might also want to flow through some vinyasas, as doing some yoga exercises can open up your hips and increase your shoulder mobility,” she says.
Doing the pre-travel workout ahead of your trip will put you in good shape for the big day. But you’re not done yet!
In the moments leading up to your departure, keep moving (consider this the extended pre-travel workout). You’re about to spend hours in a sedentary position—no need to extend the time your body’s still by plopping down in the airport chair or chilling out at the kitchen table before hitting the road. If you needed an excuse to do a little pre-travel souvenir shopping, this would be it. Walk around as much as you can in the airport instead of remaining sedentary.

While on the plane or in the car…

Who doesn’t get a little nervous at the start of a big trip? There’s a lot to think about, but smooth, calm breathing can help bring down the level of stress you might be feeling, says Schreiner.
“Practicing breathing and meditation exercises before a trip can help reduce travel-related stress. Meditation techniques can train your mind to trigger a relaxation response to stress, resulting in lower blood pressure, decreased heart rate, and reduced anxiety,” she says.
[related article_ids=1003279]
To practice meditative breathing during your pre-travel workout, focus on deep breaths in and out of your nose. Breathe in for four seconds, hold it for four seconds, then exhale for four seconds. Repeat the exercises until you hit seven seconds per breath, and feel the stress begin to melt away.
And the physical side of your pre-travel workout doesn’t stop when you’re actually traveling. Plan to stretch your legs as frequently as you can. Taking a rest stop on a road trip or a stroll in the airplane aisle often can ward off a lot of travel-related pain (and help keep you sane!). It can also reduce your risk of developing deep vein thrombosis.
[related article_ids=1002621]
“I recommend moving every 30 minutes. Even if you can’t get up, you can still find some movement in your legs at your seat. Circling your ankles and bringing movement to your lower body can reduce swelling,” says Schreiner.
And while you’re in the car or plane, plan to practice a few seated stretches to keep your muscles happy.
“From your seat, loosen tension in the neck by mindfully rolling the head from side-to-side, or gently pulling the neck toward the shoulder. Seated spinal twists and lateral side stretches will also help keep the spine limber,” she says.
Steal some extra space to spread out whenever you can. Insist on taking a break during a road trip, or hang out in the back of the plane, and get ready to stretch.
“When standing, bring your legs wide, interlace your fingers behind your back, and fold over slightly with bent knees to stretch the hamstrings, lower back, chest, and shoulders,” says Schreiner. “To stretch the muscles of your hip flexors and relieve tension in your lower back, step one foot forward into a lunge position and hold with the front knee bent and back leg straight. If you have enough space, take a classic downward dog pose to elongate the spine, open the shoulders, and stretch the calves and hamstrings.”
Sure, you might look a little strange busting out your yoga flow when you’re on the go, but keeping your body limber will pay off in an ache-free vacation. And it looks far less strange than the maneuvers you’ll have to pull when you have stiff muscles from a long flight.

Travel Exercises For When You Reach Your Destination

No one wants to kick off their vacation with tight hips and sore shoulders. But despite faithfully practicing your pre-travel workout, your body still might need a little love after a long flight or road trip.
“As soon as you get to your hotel room, practice inversions. I like [to lay] on the floor with my butt against the wall and put my legs up the wall. Lifting your legs above your heart can help the blood recirculate,” says Schreiner.
Spas and hotel gyms will typically have more useful resources to help you recover from a big trip.
“An acupuncture treatment can greatly assist with any post-travel symptoms such as jet lag, swelling, pain, and fatigue,” says Schreiner. “Also, take a yoga class to relieve total body aches and pains, regain flexibility, and realign the spine. You’ll be ready to conquer it all feeling restored, centered, and energized.”
A pre-travel workout and some post-travel care can help you feel ready to take on the world, no matter where you are or how many hours you spent in a seat getting there.

Categories
Gym x Studio Sweat

Why Circuit Training Is The Workout You Need To Try

Do you struggle to fit fitness into your busy schedule? With work, kids, social obligations, and too many episodes to watch on Netflix, it can feel like there’s simply not enough time in the day to prioritize exercise.
But what if we told you that you could get a full-body, calorie-crushing, circuit training workout in before you even have your first cup of coffee? Okay, maybe after you have your morning dose of caffeine.

What is circuit training?

The fitness world is full of workouts, methods, and techniques that claim to get you in shape fast. While some [linkbuilder id=”6573″ text=”fitness trends”] make a short appearance in the gym and then fade away, others seem to withstand the test of time. Circuit training is one of the methods that has survived the many fitness fads over the years.
Simply put, circuit training involves doing a series of exercises, one after the other, with no rest in between each exercise. At the end of the entire series of exercises, you typically rest for a set period of 30 to 60 seconds and repeat the complete circuit two or three more times.
The exercises focus on strength rather than cardio and include moves such as push-ups, squats, chest presses, lunges, and burpees. Since you’re moving through the exercises quickly, your heart rate does get a boost. So, depending on the intensity level of your training, you could end up with a strength and cardio workout all in one session.
Circuit training is often confused with high-intensity interval training, or HIIT. While both can provide you with a fantastic workout, they are not the same thing.
“Circuit work is a constant rotation of many exercises traditionally centered around resistance-based movements, and HIIT is the practice of differing your intensity levels with multiple exercises over a shorter amount of time, done repeatedly,” explains Josh Cox, certified personal trainer at Anytime Fitness.
Although the primary focus of circuit training is strength, you also get the added bonus of a cardio workout. HIIT, on the other hand, is only endurance and heart-rate driven. Circuit training has a built-in rest period at the end of the circuit (before you repeat it), which gives you time to recover. HIIT, on the other hand, does not have a rest period built in, meaning rest has to wait until you are done with the workout.

Benefits of Circuit Training

If you’re looking for a workout that packs the greatest punch in the least amount of time, circuit training may be right for you. “Circuit training allows you to work multiple muscle groups in one session,” explains Ackeem Emmons, a certified personal trainer who works with fitness app Aaptiv.
While anyone can benefit from this method of exercise, it seems to be the most popular with people who are looking for a total-body workout that can strengthen and tone most of the major muscle groups in under 40 minutes.
It also keeps your heart rate elevated, uses most of your body’s energy systems in one workout, torches calories, and, as Emmons points out, it’s optimal if you have limited time to devote to a workout.
Circuit training also offers variety since there is an endless combination of exercises to choose from, helping you avoid the dreaded plateau. If you start feeling bored with your workout, simply swap out a few of the exercises and you’ll be back in business. Consider changing your workouts every three to four weeks.

Circuit Training Tips for Beginners

Before you lace up your shoes and get your favorite playlist going, there are a few circuit training tips you should consider.
Don’t be afraid to start (and stick with) the basics. Cox says it’s smart to start and stick with basic or foundational movements when doing a circuit. Forget about the fitness “flavor of the month” that everyone seems to be trying, and focus on getting proficient at the basic moves you can swap in and out of a circuit.
Prioritize appropriate recovery time. “Don’t rest too long where you’re not keeping your heart rate up, but also don’t make rest times too short or else your workout may suffer,” says Emmons. It may take a bit of trial and error to figure out what rest period works best for you.
If it hurts, don’t do it. You may run into certain movements you cannot do, and that’s okay. “Explore what, where, and why something hurts, and then train confidently,” says Emmons. Remember, there are tons of exercises to choose from.
Opt for quality over quantity. Emmons says we obsess about How many? way too often when it comes to working out. In reality, 10 quality reps with proper form are better than 20 bad ones.
Be properly fueled. “A car can’t run without gas, and you cannot perform without food. Make sure you are hydrated and nourished before training,” suggests Emmons.

Ready to try a circuit training workout?

Now that you have a better understanding of what circuit training is and how it can benefit your body, it’s time to give one of these workouts a try.
One of the reasons circuit training is so popular is the fact that you can work out at home or the gym.
If you’re a “hop out of bed and head downstairs” type of exerciser, you might want to try this at-home circuit training workout.

At-Home Circuit Training Workout

You can build a circuit from several different bodyweight exercises. The key to being efficient and keeping your heart rate up is to quickly move from one exercise to the next with very little rest. If you are doing more than one round of the exercises, make sure to take a 30- to 60-second break at the end of each round before repeating. Generally speaking, a circuit is done two to three times.
If you prefer to work out in the gym, you can use this same circuit with the strength training machines. For example, consider swapping out the dumbbell squats for reps on a leg press machine. Instead of push-ups, hop on a chest press machine. You can also incorporate the lat pulldown, cable row, bicep dumbbell curl, and dumbbell shoulder press.
Warm up for three to five minutes with low-intensity aerobic activity such as walking around your house or neighborhood prior to starting the routine.
[sol title=”Bodyweight Squats” subheader=”20 Reps”]
If you are new to squats, start by sitting in a chair. Now stand up and hold that position. Your feet should be a little wider than shoulder-width apart. Straighten your arms out in front of your body and lower yourself back down to the chair. If you want to use the seat as a “stop point,” gently touch your glutes to the seat, pause, and stand back up again. Otherwise, stand away from the chair and squat down until your thighs are parallel to the floor. Add dumbbells for a bit more resistance.
[sol title=”Push-Ups” subheader=”10 Reps”]
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 and lower your body down to the starting position.
[sol title=”Plank” subheader=”30 Seconds”]
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.
[sol title=”Wall-Sit” subheader=”30 Seconds”]
Stand with your back pressed against a wall. Slide down into a squat by moving your feet forward until your knees are at a 90-degree angle. For added resistance, hold a dumbbell in each hand.
[sol title=”Mountain Climbers” subheader=”30 Seconds”]
Get into a plank position. Your hands should be shoulder-width apart, back flat, abs engaged. Pull your right knee into your chest as far as you can. Now switch and bring the other knee in. Alternate running the knees in as fast as you can while keeping your hips down to prevent your glutes from rising up in the air. The goal is to maintain your plank while running your knees in and out.
[sol title=”Squats With Side Leg Lift” subheader=”15 Per Leg”]
Stand in a regular squat position with your hands out in front of you for balance. Squat down until your thighs are parallel to the floor. You can also go slightly lower than parallel if you want to make the move more advanced. Pause at the bottom of the squat. As you stand up, lift the right leg out to the side for a count of two. Lower your right leg as you bend both legs back into a squat and repeat, lifting the opposite leg.
[sol title=”Burpees” subheader=”30 Seconds”]
Stand with your feet shoulder-width apart. Bend your knees and squat down while bringing your hands to the ground. Jump your feet back into a plank position, keeping your core strong. Do a push-up, jump your feet forward to meet your hands, then jump up and off the ground. Repeat.
[sol title=”Superman” subheader=”10 Reps”]
Lie down on your stomach with your arms stretched out in front of you and your legs extended. The key to this exercise is to squeeze your core and glutes to lift your arms and legs off the floor at the same time. When in this position, hold for five counts, and then lower back down to the floor. For beginners, you can hold at the top for three to five counts until you have more strength in your core and lower back.  
[sol title=”Bicycle Crunches” subheader=”20 to 30 Reps”]
Lie flat on the floor with your lower back pressed into the ground. Put your hands behind your head gently (do not pull on your neck), bring your knees toward your chest, and lift your shoulder blades off the ground. Straighten your right leg while turning your upper body to the left, bringing your right elbow toward the left knee. Switch sides and repeat.

Special Considerations for Circuit Training

As with any exercise program, there are certain people who need to take extra precautions when it comes to participating in circuit training workouts.
Emmons says if you have a history of injuries or heart complications, you should get professional medical clearance before jumping into any high-intensity program. Cox notes that if you’re recovering from a specific injury that requires concentrated rehab work, circuit training is not an adequate replacement for the approach your healthcare provider has prescribed.
If you’re pregnant, follow the exercise guidelines set forth by the American College of Obstetricians and Gynecologists (ACOG) or ask your doctor if you’re clear to exercise. For the most part, working out while pregnant is safe as long as you’re experiencing a healthy pregnancy.
The intensity of your exercise is typically what changes during pregnancy, and it’s generally recommended that you participate in moderate-intensity or low-intensity exercise while pregnant. The good news is that circuit training workouts can be modified to accommodate lower levels of intensity while remaining engaging.
If you are cleared to pursue low-intensity circuit training during pregnancy, pay special attention to the exercises you choose and how high your heart rate goes (keeping it below 140). When exercising, use the rate of perceived exertion on the Borg Ratings of Perceived Exertion. The ACOG says moderate-intense exercise should involve perceived exertion around 13 or 14 (somewhat hard) on the 6 to 20 Borg scale.
If you want to stick to the lower end—and especially if you’re not as experienced with exercise—follow a more gradual progression, aiming for 9 to 12 on the scale. You can also use the “talk test” to monitor exercise exertion during pregnancy. If you can carry on a conversation while exercising, the ACOG says you’re likely not overexerting yourself.
Avoid exercises where you lie on your stomach (like Superman!) or your back for long periods of time, and steer clear of movements with a lot of jumping or jarring (like burpees). When in doubt, ask your doctor or prenatal exercise specialist for the best moves to do while pregnant.

Categories
Fitness Advice x Motivation Sweat

So You Want To Become A Personal Trainer, Here’s How

Are you passionate about all things related to fitness and nutrition? If the idea of motivating and inspiring others to exercise sounds like a dream job, you might be wondering how to become a personal trainer.
If you want to turn your passion into a career by becoming a personal trainer but you’re not sure where to begin, don’t worry, we’ve got you covered.
Knowing what it takes to make your dream a reality is the first step in your journey. And one of the best ways to learn about a career in personal training is to ask the experts for tips.

What is a certified personal trainer?

If you belong to a gym, there’s a good chance you’ve seen a personal trainer working with a member. While the job may seem straightforward, there are specific steps you need to take if you’re considering a career in personal training.
Each certifying agency has its own definition of what a certified personal trainer is, but generally, someone in this role will design safe and effective exercise programs for clients based on their personal health and fitness goals.
A certified personal trainer also provides instruction on how to exercise, feedback on progress, and support during the entire process.
Knowing what a personal trainer does is only half of the equation. It’s also helpful to ask yourself why you might want to become a certified personal trainer. And that’s where the experts come in. What better way to get a feel for the why than to ask a few seasoned personal trainers?
“I will never get over the feeling you get when you positively impact a client’s life.” That’s how ACSM-certified personal trainer Jessica Hagestedt describes what it’s like to be a personal trainer.
Hagestedt says she can’t imagine her life without fitness and movement and wants to help share her passion with others. She also enjoys educating her clients about the human body and the role exercise and nutrition play in how a person feels, ages, and looks—all things, Hagestedt says, that light her fire.
For NSCA–CSCS certified personal trainer and strength and conditioning specialist Melody Schoenfeld, it’s about making a difference. “I love working with people, and all I’ve ever wanted to do was make a difference in someone’s life; I feel like I do that every day in my job.”
“I love helping women,” is what AFAA-certified personal trainer Pam Sherman says when describing how she feels about her job. “As a mom myself, I was able to help other moms fit working out into their day, make better choices eating, and learn the value of their health,” she adds.

What does it take to become a certified personal trainer?

Becoming a certified personal trainer is not easy. If you decide to pursue your certification through a credible organization, get ready to put some time and energy into studying.
Most certifying bodies offer online study courses and prep packages, and some even have live events to help prepare you for the exam. Outside of what the organizations offer, you may be able to take a comprehensive in-person course to help you prep.
Hagestedt took a year-long course at a local college that gave her hands-on and in-depth education specific to the American College of Sports Medicine (ACSM) personal training exam.
Believe it or not, some gyms and facilities employ personal trainers who don’t have a certification. Likewise, some private contractors advertise themselves as personal trainers but lack a credible certification.
Although this is legal, it’s not recommended. Without a certification, you’re less employable and at a greater risk of being sued if someone gets hurt. That’s because no certification equals no insurance, which is never a good idea.
While the internet is full of sites advertising personal training certifications, look for certifications that carry National Commission for Certifying Agencies (NCCA) accreditation. This is considered the gold standard of accreditation in programs that certify health and fitness experts.
Some of the best-known personal training certifications that carry this accreditation include the National Strength and Conditioning Association (NSCA), American Council on Exercise (ACE), Athletics and Fitness Association of America (AFAA), American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM), and National Federation of Professional Trainers (NFPT).

What are the general requirements for personal training certification?

If personal training sounds like the career for you, the next step is to get certified. But before you sign up, there are some general requirements you need to be aware of.

  • You need to be CPR/first aid certified.
  • You need to have a high school diploma for credible certifications.
  • You need to be willing to enroll in continuing education hours to keep the certification current.

What are the costs associated with getting certified in personal training?

Before you get business cards made, you might want to check out the cost of getting certified through an accredited organization. Two of the more popular certifying agencies you can start with are ACE and NSCA.
The ACE personal training exam will cost you $399; study packages average around $550 (including the exam fee).
If you’re a member of NSCA, expect to pay $300 for the certified personal trainer exam. Non-members will pay $435. Like ACE, NSCA offers study packages that range in cost from $230 to a little over $500, but they do not include the exam fee.

What are the personal training certification exams like?

Once you decide on a test date and purchase your study materials, the only missing piece is figuring out what you need to know before you take the exam. All of the organizations accredited by the NCCA offer various study packages and guides to help you prepare. Most give a detailed outline of the different levels of preparation so you can choose the one that makes the most sense for your schedule and personal training career goals.
For example, if you have a college degree in exercise science, you may not need the comprehensive package. But if you lack formal education in anatomy, physiology, or health-related fields, you may want to opt for the more in-depth study materials.
The amount of time you dedicate to studying also depends on the knowledge you start with. According to ACE, the average candidate invests 80 to 100 hours of study time over a three- to four-month period.
Since most certifying bodies now offer exams online, there are typically several dates to choose from. The exam itself usually lasts anywhere from two to three hours. For example, the exam for the NSCA’s Certified Personal Trainer (NSCA-CPT) certification has 140 scored questions and 25 to 35 views and/or image items that assess competencies across multiple domains.
It covers areas such as client consultation and assessment, program planning, exercise techniques, and safety, emergency, and legal issues. The length of the NSCA-CPT test is three hours.

What do you need to know about starting out in the personal training business?

Doing the research and deciding on the exam that fits your needs is the easy part. Figuring out what you need to know about the personal training business before you send off your résumés is another story.
First and foremost, getting a certification does not guarantee you employment. A lot of trainers are under the impression that a passing score on the exam is their ticket to a job. This can be a real letdown for someone who is ready to light the fitness world on fire.
Taking some time to figure out the areas of personal training you’re most interested in and passionate about can help in the job search process. In addition to working at private and commercial gyms, you might consider a corporate fitness program, hospital rehab center, senior center, cruise ship, spa or resort, personal training studio, or going into business for yourself. The possibilities are endless.
But with the possibilities comes competition. That’s why Hagested says to remember that you may not start at your ideal job, but you should always be willing to work to get where you want to be.
And while you’re working your way up, be aware that the pay can be unpredictable. The hourly rate can range from minimum wage to $60 plus an hour, with a median pay of $18.85 per hour.
If you have any other areas of interest, such as yoga, indoor cycling, or CrossFit, you may want to consider earning certifications in those as well. To be employable, you need to show the employer that you’re the best person for the job.
Finally, Sherman suggests talking to a few different personal trainers to see if this is really a good fit for you. Interview trainers who work at gyms, hospitals, or even senior centers.
Ask them to give you the pros and cons of the business. These conversations will give you a real-world view of what it’s really like to work as a personal trainer. Because guess what? It’s not all glitz and glamour.
In fact, expect to put in a ton of hours and long days when you start. High energy and a positive attitude are a must. “Long days and clients can be draining, so if you’re someone who has a hard time [with] these two things, personal training may not be the right fit for you,” Hagestedt cautions.
That said, the satisfaction that comes from watching a client improve their health is priceless. If you’re ready to become a certified personal trainer, visit one of the accredited certification organizations provided above.

Categories
Favorite Finds Sweat

Best Yoga Mats For Everyday Use—No Matter Where Your Practice Takes You

Having a trusted yoga mat that you absolutely love is essential for any yogi who is looking to connect deeply to their practice on a daily basis. As a 500 hour Registered Yoga Teacher, when I’m looking for the perfect, everyday yoga mat, I want to make sure that the mat is a good fit for both my studio practice and my home practice.

Criteria I Considered While Testing Everyday Yoga Mats

Prior to stepping onto each mat for the first time, I noted its mat thickness, grip, and weight. In addition to these factors, I look for a yoga mat that provides enough support and cushion for my joints, stays put while I’m in Downward-Facing Dog, and isn’t going to move across the floor while I’m transitioning through my poses. One final factor that’s important to me personally is whether or not my mat is made from eco-friendly materials.
best-yoga-mats-for-everyday-use
To determine which mat was the best for daily use, I tested each yoga mat during three flows: one at home, one in a non-heated studio space, and one in a hot studio.
Before I share my honest thoughts on these popular yoga mats, I think it’s important to note that what is written below is simply a snippet of my experience, so it could look quite different from person to person based on individual preferences and needs. Yoga is all about your personal experience, and that is exactly what I am sharing with you in the hopes of guiding you in the purchase of your new yoga companion.
[sol title=”Manduka ProLite + Towel Set” subheader=”Dimensions: 71”L × 24”W × 4.7mm | Weight 4 lb”]
The quality of the Manduka ProLite stood out from the other two yoga mats I reviewed for everyday use. I could tell simply by the feel of the mat under my hands and feet that Manduka’s lifetime guarantee is well worth the investment. In addition to a high-quality mat, this set also comes with a towel in one of two available sizes: standard, which is 72”L × 26.5”W, and extra long, which is 86”L × 26.5”W.

Pros

The Manduka ProLite is the lightest of the three mats I reviewed, weighing in at 4 pounds. What I love about Manduka over lululemon is that they’ve managed to keep the comfort and quality of their Manduka Pro while making the ProLite a bit lighter to transport to and from class. Not only is the quality of this mat in a league of its own, but it’s also very comfortable. It has a thickness of nearly 5mm, making it comparable to lululemon’s Reversible Mat (more on this product later), and for me, the amount of cushion was perfect since I prefer a thicker mat to protect my joints and make seated postures more comfortable. This Manduka ProLite yoga mat provided me with more than enough support.
best-everyday-yoga-mat-manduka
The Manduka towel is almost like a mat in its own right. The grip is superb, especially when it gets wet. The towel stayed firmly in place through an extremely hot class and provided more grip than the mat itself, making this mat towel a worthwhile investment (especially for hot yoga).

Cons

Speaking of the towel, this naturally brings me to my next point: the slip and grip (or lack thereof) of the Manduka ProLite. I first used this mat in a warm class where the temperature was at 85 degrees, and I slid everywhere. It didn’t matter what pose I was in, I was moving constantly—to the point that it became a huge distraction. About halfway through my class, I put my towel on top of the mat and it was a game changer. The towel absorbed sweat, dried quickly, and was just as comfortable as the mat.
Wondering if I was the only one to experience this slipping issue, I did some research and found that this was a common problem found all across the board with Manduka mats. Fortunately, I found a video made by Manduka that explains how to break in the yoga mat and why doing so is a must before you start practicing with this mat.

Considerations

I ran through the process that Manduka recommends for breaking the ProLite in and I must admit, it’s well worth the time it takes. I experienced a huge difference in the grip of the mat and can now practice freely without any distractions. If you’re willing to put in the time to break it in, the Manduka ProLite is well worth the investment and comes with a lifetime guarantee. If you’re looking for a mat that you can roll out and use immediately in heated and non-heated settings, this may not be the best fit for your practice.
[link-button href=”https://amzn.to/2tC8HGx”] Get it from Amazon here [/link-button]
 
[sol title=”lululemon Reversible 5mm Mat” subheader=”Dimensions: 71”L × 26”W × 5mm | Weight: 5.24 lb”]
On a scale of 1 to 10 (10 being the most durable for everyday use), I would give the lululemon Reversible 5mm Mat an 8. It’s made from polyurethane, which makes it extremely durable for both home practice and studio classes. The mat also has a natural rubber base that provides extra cushion and a strong grip.

Pros

This yoga mat had the best grip out of the three that I tested for everyday use. I also would consider this mat to be the most durable out of the three.
Did I mention that the grip on this mat is insanely impressive? I felt comfortable and confident being fully planted in my Downward-Facing Dog knowing that I’m not going to slip or slide anywhere—in both hot classes and non-heated classes. Before you fully break this mat in, the grip is almost so intense that transitions can be a little rough, but this will wear off with time and use (or by placing a yoga mat towel on top).
If you plan on using this mat solely for hot classes, I would suggest getting The Towel from lululemon to prevent extra moisture from getting directly onto the mat since this can result in staining.
best-everyday-yoga-mat-lululemon
This mat also features an antimicrobial additive that prevents mold and mildew from forming, which really comes in handy during the times where you’re not able to clean the mat with warm water and soap after every practice. This is definitely a feature that I would look for if I was going to use this mat solely for hot yoga classes.

Cons

When you first purchase this mat you will likely notice a strong rubber-like smell. I recommend rolling this mat out once you return home and leaving it to air out for several days prior to your first use. This smell will go away over time, even if it stays rolled up (but it may take slightly longer than if the mat is completely rolled out).
The care instructions for this yoga mat recommend cleaning with warm, soapy water. Seeing that this isn’t always an option when you’re practicing at a studio, this mat is a little more difficult to clean and take care of. A lot of studios will provide their own cleaner and I’ve noticed that any kind of mat cleaner with an oil base will stain this mat and compromise the grip over time. If you decide to purchase this mat, you’ll want to make sure you dedicate the time to washing and caring for it properly to extend the life of your yoga mat.
In addition to oil-based cleaners threatening the integrity and appearance of the mat, I’ve noticed that the sticky rubber side will wear down over time if you’re not protecting it with a towel and taking the extra time to clean the mat with warm, soapy water on a regular basis.

Considerations

One other thing to mention about this mat is its weight. Unlike the Jade Harmony, this lululemon mat is very heavy. I would recommend purchasing the Loop It Up Mat Strap or The Yoga Bag for carrying it to and from the studio. The Yoga Bag is my top pick because I can fit my towel, car keys, and other small items in the pockets. Lululemon does also have a reversible 3mm mat option if you’re after a yoga mat that is more portable and lightweight.
Out of the three yoga mats I reviewed for this category, I would say lululemon’s Reversible 5mm Mat performed the best in terms of cushion and comfort due to the natural rubber base that provides an extra bit of support in poses where your knees and wrists are bearing weight. With that being said, there was one yoga mat that outperformed the lululemon reversible mat.
[link-button href=”https://fave.co/2IzTuKw”] Get it from lululemon here [/link-button]
 
[sol title=”Jade Harmony Mat” subheader=”Dimensions: 68”, 71”, or 74”L × 24”W × 4.76mm | Weight: About 5 lb”]
Jade mats are tapped from rubber trees that are a natural and renewable resource. They are free from PVC, EVA, and any other synthetic materials. Jade takes pride in their mats being the first ever “green” and non-toxic yoga mats of their kind. As an added bonus, Jade also plants a tree for every mat they sell and has planted over one million trees thus far!

Pros

The rubber material provided a soft but durable feel for my hands and feet in every pose. I never felt the need to prop up on a blanket for extra cushion since my wrists and knees were fully supported and comfortable. This yoga mat is the perfect balance of non-slip with just a little bit of give that enables easy transitions when you’re moving through a Vinyasa-style practice. The grip on the Jade Harmony mat provided me with the exact amount of non-slip resistance I look for when doing my everyday practice.
For my hot class, I chose not to use a mat towel. The rubber material has a great way of absorbing any extra moisture from sweat while still maintaining its grip. I did have a towel handy throughout my practice but did not feel the need to lay it down on the mat while I was moving through my flow. Practicing on this mat, I felt completely distraction-free both at home and throughout both of my studio classes.
best-everyday-yoga-mat-jade-harmony
One factor that sets the Jade Harmony Mat apart from the other higher priced, non-slip mats is its lightweight feel and ease of travel. I can easily roll up this mat and don’t have to worry about lugging it in a bag or using a strap due to it being too heavy. This feature makes this mat a great travel companion since it can easily fit into your carry-on or suitcase.

Cons

If I were to name one downfall of this mat it would be the length. If you’re purchasing the Jade Harmony Mat for $74.95, which is the cheapest of the three lengths available, you’re getting a mat that’s only 68 inches long. I found myself adjusting my body up and down so that my hands and feet wouldn’t wind up on the bare floor. That being said, Jade does offer a variety of lengths for the Harmony mat, but as the length increases, so does the price.

Considerations

Just like any other yoga mat, the Jade Harmony Mat will wear down over time with consistent use. I have also noticed that the grip gets a little more slippery with time (I’ve had mine for years—proving that it is a worthy investment!). The material itself, however, is still holding up beautifully—no flakes or rips at all.
The grip of the Jade Harmony mat is exactly what I need to stay in place in Downward Dog but has enough give that I can transition smoothly through my flow. It’s extremely lightweight and easy to transport in and out of the studio. It’s also a great travel companion that packs nicely without taking up too much space. Last but not least, Jade believes in something bigger and gives back to the community in such a meaningful way, which really resonates with me.
Out of the three mats reviewed for best everyday mat, the Jade Harmony is my winner. I would say that this product is 100 percent worth the value if you have a regular yoga practice. It’s something that you’re going to use all the time, and I have to say, having a Jade mat makes me want to practice more! I get genuinely excited to roll this mat out every single time I’m ready to greet my practice.
[link-button href=”https://amzn.to/2z1RStR”] Get it from Amazon here [/link-button]

Categories
Refresh x Recover Sweat

Foam Roller Exercises: Tips And Techniques To Release Sore Muscles

To say that I have a love–hate relationship with my foam roller is an understatement. This sphere-shaped torture device brings me equal amounts of pleasure and pain—often at the same time.
Even though my foam roller has this sneaky way of hitting every sensitive trigger point in my body, I always find myself going back for more. That’s because the myofascial release that comes from properly using a foam roller gives me instant relief from those nagging knots that never seem to go away.
If you’ve never been up close and personal with a foam roller, it’s time you give it a try. But before you do, there is some important information you should know.

What is foam rolling?

Take a look around any fitness facility, gym, or yoga studio, and there’s a good chance you’ll see someone using a foam roller. Also known as self-myofascial release, foam rolling is a method of self-massage used to release muscle tightness and trigger points.
“The idea behind myofascial release is to essentially break up trigger points,” explains Alex Tauberg, DC, a Pittsburgh-based chiropractor. “A trigger point is a small part of the muscle that remains contracted even after the muscle has relaxed,” he adds. It can cause pain and muscle soreness either directly over the trigger point or in nearby tissues.
While you are foam rolling, you use your own body weight on a foam roller to apply pressure on the soft tissues and trigger points. The rolling motions enable you to exert direct pressure while stretching the soft tissue and creating friction, which results in a release of the tissues.

What are the benefits of foam rolling?

If you’re new to foam rolling, the movements may not make much sense. But once you spend a few minutes using a foam roller, you will understand exactly how these exercises can benefit you.
Josh Cox, certified personal trainer at Anytime Fitness, says foam rolling is like the deluxe form of stretching. Since foam rolling alleviates the strain on the tissue, it provides more long-term relief than static stretching alone. This can lead to improved flexibility and increased range of motion in your joints. That’s why Cox recommends foam rolling in conjunction with static stretching.
Probably the most notable benefit of using a foam roller is a decrease in delayed onset muscle soreness (DOMS). After an intense workout, your muscles are often sore. Since foam rolling increases blood flow, it can help to break up trigger points and relieve sore and painful muscles, which helps speed up recovery.

How do you choose a foam roller?

If you Google the term foam roller, the options are seemingly endless. You can get spheres, hand rollers, ones that vibrate, ones with all kinds of grooves, ones that you freeze, and ones that are heated—which makes the decision difficult.
But don’t worry too much about making the wrong choice—Tauberg says choosing a foam roller is all about preference. “It doesn’t matter which one you pick; you pretty much can’t go wrong,” he says. But you need to choose a foam roller that is comfortable, and, of course, one that you will use.
Most people start with the basic or standard long, cylindrical foam roller. These are typically three feet in length and six inches in diameter. When you get more familiar with using a foam roller, you may want to try one of the shorter rollers that help target smaller areas of your body, such as your calves. They’re also great for travel because you can pack them in a suitcase.
[pullquote align=”center”]When done correctly, foam rolling helps release trigger points and ease muscle pain. But if done incorrectly, a foam roller can cause you to be in more pain than when you started.[/pullquote]
Foam rollers also come in different densities or levels of firmness. The standard foam roller has a medium firmness, which makes it ideal for myofascial release.
If you need more of a cushion, you can try a soft density roller. These softer foam rollers are a good starting point, especially if the standard roller is too hard. But if you want a deeper, more intense massage, you might want to try a firm density roller.

What is the proper technique for foam rolling?

When done correctly, foam rolling helps release trigger points and ease muscle pain. But if done incorrectly, a foam roller can cause you to be in more pain than when you started.
The good news is that there are only a few basic techniques and tips you need to follow when using your foam roller. Cox says that when you find a particularly tight and uncomfortable spot, stop and hold your position for 30 to 60 seconds before releasing.
For example, if you are using the foam roller on your left leg (hamstring muscles) and you find an area of tension, work around it for about 30 seconds, pausing and using short rolls. Follow this up with a few longer strokes over the entire length of your leg.
Having trouble picturing what any of this looks like? In our fascia release video, Courtney Tucker, NASM-certified personal trainer and creator of EMPOWER U, shares her foam rolling tips—and does some myth busting!

Sample Foam Rolling Exercises

You can use the foam roller on most areas of your body, including the glutes, calves, and upper back. Both Tauberg and Cox use a foam roller to work their upper and lower bodies.
Tauberg says he likes to roll the gluteal region and the upper back and shoulders since they tend to be the most common spots for trigger points to develop. And Cox likes to hit the lower body with a focus on his glutes, outer quads, and calves.
If you’re ready to give the foam roller a test drive, try this sequence of foam rolling exercises that target the tightest parts of your body.

Foam Rolling Rundown

How often: Foam rolling exercises can be done daily or as needed.
Time: The time it takes to move through each exercise depends on your comfort level and how much pain you’re experiencing. Plan for 10 to 15 minutes total to work through these exercises.
When to do them: Foam rolling exercises can be done before you perform static or dynamic stretches. They can also be done after your workout to roll out the areas of your body that you worked the hardest.
How to target a tight spot: When you feel a tight or sore spot, stop and hold the position for 10 to 30 seconds, then release and continue rolling.
Remember there will be some pain when you hit a pressure point, so go easy until you learn what your body can handle. Do not continue foam rolling if you are experiencing severe pain or discomfort.

Upper body

Lats: Place the foam roller horizontally on the floor and lie on your right side with your right arm stretched out. Start with the foam roller under your armpit and slowly roll back and forth until you find the tender spot. This is a small and tender area, so you will be using shorter rolls. Repeat on the other side.
Mid-back: Place the foam roller horizontally under your mid-back (below shoulder blades). Put your hands behind your head and look up at the ceiling. Press your feet into the floor (lift the hips) and slowly roll the foam roller from upper to middle back. Repeat as needed.

Lower Body

Quadriceps: Place the foam roller horizontally on the floor. Lie down on the roller with your thighs on top. Lift your upper body (use your abs to help) and roll between your hips and knees. Repeat as needed.
Calves: Start by sitting on the floor. Place the foam roller under your right calf, and cross your left leg over the top the other. Put your hands behind you. Slowly roll from the ankle to the top of the calf muscle (just below the knee). Switch legs and repeat.
Hamstrings: Place the foam roller horizontally on the floor. Sit with your right leg on the foam roller and bend your left knee. Cross your left ankle over your right ankle and put your hands behind you. Start at the bottom of the glute muscle and roll toward your knee. Repeat as needed.
Glutes (piriformis muscle): Sit on top of the foam roller with your legs out in front of you. Cross your left foot over your right knee. Lean into your left hip and slowly roll to find the tender spot. This is a small area, so you will be holding on the spots more than rolling. Switch legs and repeat.
If your iliotibial (IT) band is bothering you, focus on the muscles around the IT band. Working on the tensor fascia lata, the glutes and the quads can actually help them relax, which may take pressure off the IT band.
One final tip: Before you do any of these exercises, make sure you understand why you’re foam rolling. Do you have chronic tight hamstrings or calves that you’re trying to release? Are you using the foam roller to help prepare your body for an activity or athletic event?
Identifying what your goals are will help ensure that you have a safer and more effective experience using a foam roller.

Categories
Favorite Finds Sweat

Sweat And Slip Tested: The Best Yoga Mats For Your Heated Practice

My love affair with hot yoga began earlier this year, and I haven’t looked back since—dedicating at least two hours each week to my practice at my favorite local yoga studio. Although hot yoga in a studio setting is my preference, I also roll out the mat at home each week to refocus my energy and tune in to my body.
While I would still consider myself a beginner student, I have tested a variety of yoga mats on my journey thus far—trying everything from a paper-thin clearance mat from a local sporting goods store to the most expensive mat I could find at lululemon. Along the way, I’ve had many classes filled with slippery Downward Dogs and frustrating moments, but I’ve also learned (admittedly the hard way and through online research) which features I desire most in a reliable hot yoga mat.
best-hot-yoga-mats
To save others from this slippery struggle, I spent the last month sweat testing three of the most popular and highly recommended hot yoga mats. To keep the playing field as level as possible and avoid any bad feelings from awkward first impressions, I used each mat during two separate 60-minute hot yoga classes at my favorite local yoga studio.
This specific class is a heated Vinyasa flow in a studio that offers high humidity and temperatures ranging from 100 to 103 degrees. I also want to note that the floors at my studio are textured, antimicrobial mats (not wood) so please keep this in mind if you practice at a studio that has a different flooring material.
In addition to my hot yoga classes, I used each mat during one at-home flow guided by the wisdom of Yoga With Adriene. I also washed and air dried all three mats and documented as much as possible throughout my various tests. Although it was a tough decision, one hot yoga mat did outperform the others—and you’ll soon know why.

Criteria I Considered While Testing the Hot Yoga Mats

Before I can tell you which yoga mat was my favorite for heated flows, let me first explain how I judged each mat. During my testing process, there was some important criteria that I homed in on and made sure to note.
First and foremost, I focused on each mat’s comfort and durability. Since I practice hot yoga weekly, durability is critical. I need a mat that is supportive and able to cushion my joints while withstanding weekly use without flaking into pieces or losing its integrity. Sustaining a yoga practice can be expensive enough as is, so it’s important to most of us that we choose a comfortable, quality product that is worth the $60 to $100 investment you’ll be making in a hot yoga mat.
Another key factor that I tested throughout this process was the slip and grip of each mat, as we all know there’s nothing worse than straining to prevent your hands and feet from slipping out of position or trying to focus on your breath as your yoga mat slowly slides across the studio floor. To help you avoid these annoyances, I documented how each mat gripped the studio floor and if it stayed in place throughout the entire 60-minute heated flow or required readjustments.
Since floor grippage is just half the battle when it comes to hot yoga, these mats also had to withstand the slip test during my 100-degree Vinyasa flows to win a place in my heart. If I didn’t feel secure and grounded in my poses, you’re definitely going to hear about it in my reviews.
best-hot-yoga-mats-reviewed
As much as I love hot yoga, it involves a lot of sweat and can become a wet, smelly experience without the proper equipment. For context, I would consider my perspiration level moderate to high, with the majority of my sweat formation occurring around my hands, feet, chest (aka boob sweat), and hairline. Throughout my mat-filled month, I documented which yoga mats had sweat wicking and antimicrobial properties that were effective at preventing mold and mildew from forming.
With that being said, some hot yoga stench is unavoidable, which is why properly caring for your yoga mat is important both in terms of cleanliness and extending the life of your investment. In each review, I discuss the care process I used to clean each yoga mat—and if it was effective.
The final factor that I kept in mind during this process was versatility. Despite the fact that hot yoga is my favorite way to practice self-care, I do still want the flexibility to pursue a non-heated flow should the opportunity arise. Therefore, I tested each mat in a non-heated setting (aka my home) using Yoga With Adriene as my guide. Since this was ultimately a test to find the best hot yoga mat, I did not let the versatility component alter any of my final rankings, but I did include it in my review so that you can take it into consideration if you too desire a mat that can be used for a variety of different types of yoga.
So which hot yoga mat was my winner? Read on to find out.
[sol title=”Gaiam Sol Studio Select Dry-Grip Yoga Mat” subheader=”Mat Dimensions: 68” L × 24” W × 5 mm | Weight 4.25 lb”]
Upon my initial inspection, the Gaiam Sol Studio mat felt both sturdy and supportive with the right amount of cushioning. The top of this yoga mat has a smooth rubber-like finish despite being made of PVC and features an appealing geometric pattern in the center.
While this mat may not be reversible, it performed well both in and out of the studio setting. One of my favorite things about this yoga mat? It comes with a lifetime guarantee, which can put any budget-conscious buyer (me included) more at ease.

Pros

From my first Downward Dog to Tree Pose to Savasana, this mat outshined my initial expectations. I felt grounded and secure in my postures—my hands and feet felt almost like they were stuck to the mat (but without the unpleasant sticky sensation). Although the instructions on the mat said to wipe it down with a damp towel prior to class to make it stickier, I chose to test the mat without doing so and truthfully didn’t feel that this was necessary (especially once I began to sweat). If your perspiration level is on the lighter side, however, you might consider wiping this mat down with a damp towel prior to your hot yoga class per the instructions.
The Gaiam Sol Studio Select Dry-Grip Yoga Mat also stayed in place on the studio floor from the moment I put it down. I didn’t need to readjust the mat at all during my practice and felt no need to use a mat towel.
As mentioned previously, I also tested this mat in a non-heated setting during my home yoga practice. Despite the change in scenery, this mat maintained its dry-grip promise as my hands, feet, and the mat itself stayed firmly in place throughout my flow. After using this mat on three separate occasions, there was no flaking or noticeable damage to the mat.
best-hot-yoga-mat-gaiam
In terms of care, I followed the instructions, which advised using cold water and mild detergent to clean the mat before hanging it to dry. I hung the yoga mat over my shower curtain and wiped it down with a clean washcloth, cold water, and my beloved Caldrea detergent, then hung it to dry on a wooden rack in my laundry room overnight. The following morning, the Gaiam Sol Studio Select Dry-Grip Yoga Mat was completely dry and ready for another flow.

Cons

The first thing I noticed about this mat upon opening its package was its strong chemical-like smell, despite the fact that this product is rubber-, latex-, and 6P-free. I let the mat sit out for two days prior to my first use, but this still wasn’t enough time. The odor was so strong that it stung my nostrils during Child’s Pose—so much that I wound up eager to make my way to Warrior I to gain some distance from the mat. It even made my car smell during my 15-minute ride home from class!
This strong scent made it difficult for me to determine if the mat developed any other odors during my first use. Because of this experience, I laid this mat out for four more days and washed it before testing it again. I’m happy to report that my second experience was significantly better in terms of smell. If I could turn back time, I would air this mat out for five to seven days and wash it once prior to using it for the first time.
While not as offensive as the odor, the stickiness of this mat did result in the appearance of lint, dog hair, and other small items from the studio floor and my body during my practice. This wasn’t a huge deterrent by any means, but something I felt was worth noting if you have furry friends who love practicing yoga by your side.
Finally, to be as forthcoming as possible, I also wanted to share one moment in class where my foot awkwardly brushed into the mat as I was moving from a Three-Legged dog into a lunge. I know it’s a totally beginner-yogi move but hey, I’m still learning. This is worth mentioning because when my foot brushed into the mat the sensation was similar to that of a pencil eraser burn because of the material the top of this yoga mat is made of. Although it was more of an odd sensation than a painful one, it is still something worth keeping in mind if your transitions aren’t yet fluid.

Considerations

It’s worth mentioning that this yoga mat’s product description states that it can show more signs of wear and tear if left exposed to the sun for extended periods of time, so this might not be the best choice if you prefer to dry your yoga mat outdoors.
While this wasn’t my winner as the best mat for hot yoga, the Gaiam Sol Studio Select Dry-Grip Yoga Mat was the most budget-friendly of the mats tested and it delivered a slip-free performance across the board. I would gladly welcome another hot yoga class on this mat.
[link-button href=”https://amzn.to/2tEi74f”] Get it from Amazon here [/link-button]
[sol title=”Manduka eQua Hot Yoga Mat” subheader=”Mat Dimensions: 68” L × 24” W × 4 mm | Weight 5 lb”]
If you’re looking for an eco-friendly hot yoga mat, the Manduka eQua could be the perfect fit for your practice. According to Manduka, the bottom layer of this hybrid mat is made from “sustainably harvested natural tree rubber,” and no toxic chemicals are used to soften the rubber during construction. The microfiber-towel top layer is soft to the touch and features a limited edition artist design by the talented Brent Broza (@brozaphoto), meaning this yoga mat is easy on the eyes.
For a point of comparison, the Manduka eQua mat is just slightly heavier than the Gaiam mat, but the Manduka is thinner and able to be rolled into a more compact shape during transportation. Similar to the Gaiam mat, the Manduka eQua mat is not reversible.
I also feel the need to disclose that I felt like a total badass during my hot yoga class when I realized that my instructor had the same Manduka eQua mat featuring a different artist’s design. Eco-friendly and aesthetically appealing are definitely positives, but would this mat withstand 100-degree temperatures and Taylor sweat?

Pros

Although this mat is 1 mm thinner than the other two mats that I tested, my wrists and feet still felt supported and I did not notice any other aches and pains during class. This mat did provide a bit less cushion compared to the other two mats tested, but I didn’t mind the firmness and was still comfortable throughout my flow.
I was also extremely impressed by the sweat-activated microfiber top layer, which absorbed my perspiration during class. I was truly mind blown to see that the multitude of sweat spots that has accumulated on the mat during class had dried almost completely during my short 15-minute ride home.
The bottom layer of this hybrid mat features a textured pattern that is designed to grip the floor and keep the mat in place. During my studio experience, this hot yoga mat stayed firmly in place throughout the duration of my practice and did not require any adjusting, nor did the tree rubber flake or break at any point.
best-hot-yoga-mat-manduka
I followed the care instructions, which indicated the mat should be cleaned using cold water and a mild detergent (again, I used Caldrea). Compared to the other two mats tested, this mat was the heaviest when wet. I also hung this mat to dry on a wooden rack in my laundry room. When I checked the mat about six hours after washing it, it was only slightly damp. By the following morning, the Manduka eQua mat was fully dry and the design didn’t show any signs of fading after washing.

Cons

Although not quite like the strong chemical scent of the Gaiam mat, the Manduka eQua mat had its own unique scent when I first opened the packaging. If I had to describe the scent it would be a combination of pine trees and rubber. While this odor wasn’t as unpleasant or intense as the Gaiam mat, it did take about three days of lying out and a cleaning session before the scent began to dissipate.
Due to the higher price point of this mat, I was disappointed to see my hands slipping forward on the mat during my first few Downward Dog postures. I didn’t slip to the point of falling out of any poses, but the unwanted movement did make my practice more difficult as my focus was on my sliding hands instead of connecting with my body. I noted that my slipping hands did pull the microfiber top layer slightly, but this was not severe enough to result in any bunching.
Although my hands were slipping in certain poses, I did not feel that using a towel was necessary with this yoga mat after applying some water near the hand and foot areas. Unfortunately, I noticed the same slipping issue when I tested this mat outside of a heated studio setting.
While the Manduka eQua mat design held up to the recommended cleaning process, I was saddened to see that the top edge of the mat had begun to fray slightly after I washed and air dried it once. Though the fraying was relatively minor, I was disappointed to see this happen after one wash due to the higher price point of this yoga mat.

Considerations

I didn’t personally experience this, but some other users of this hot yoga mat have reported their Manduka eQua mat slipping and sliding on certain studio surfaces like wood flooring, which is worth mentioning since not every studio has a mat floor like mine.
Though I completely respect the eco-friendly nature of this product, I would’ve expected a less-slippery hot yoga mat for this price tag.
[link-button href=”https://amzn.to/2tCY6Ls”] Get it from Amazon here [/link-button]
[sol title=”lululemon Reversible 5mm Mat + Towel” subheader=”Mat Dimensions: 71” L × 26” W × 5 mm | 5.24 lb”]
Although this mat was the same thickness as the Gaiam mat, the lululemon mat had a few unique features. First and foremost, this mat is reversible—with one firm, sticky side ideal for hot yoga and a softer side for non-heated flows. This mat was slightly larger than the other two mats that I tested but at my height of 5’5”, I did not find this mat to be too much to handle and enjoyed the extra room during Savasana.
Out of curiosity, I arrived at the studio about 10 minutes early the first time I used this mat to determine if the softer side of this reversible mat would be suitable for hot yoga. I quickly realized that the soft side was a bit too slippery to be a good fit for my heated practice, so I only tested the smooth, firm side of this mat during my hot yoga classes.
To test the effectiveness of this lululemon mat and microfiber towel combo, I used the mat for 30 minutes without the towel and then placed the towel on top for the remainder of class.

Pros

I’m not quite sure how lululemon does it, but in my humble opinion, this reversible mat is the perfect combination of cushion and support for hot yoga. This mat was durable and showed no signs of wear and tear throughout my testing process. This yoga mat also features a polyurethane top layer that absorbs moisture in addition to antimicrobial properties to keep mold and mildew at bay, which is what I like to call a win-win.
This mat also exuded the least amount of odor upon initial opening. I only laid this yoga mat out for one day prior to use and while it did have a faint rubber-like smell, it was nothing close to that of the Gaiam or Manduka mats. In a perfect world, I would’ve laid this mat out for two to three days prior to my first hot yoga class.
During my hot yoga classes, this mat stayed in place on the studio floor and did not require a single adjustment. Much like my mat, I felt supported and stable throughout my practice. My hands and feet never slipped on this mat—with or without the towel.
Speaking of the mat towel, this microfiber addition wasn’t necessary due to the impressive performance of the mat. However, it was an added bonus. The towel is very soft and smooth to the touch and fits the mat perfectly, covering every inch. There was no fraying around any of the edges of the towel before or after use. Much like the lululemon reversible mat, the towel stayed in place throughout class and absorbed my sweat without becoming slippery or bunching.
best-hot-yoga-mat-lululemon
The care instructions for this mat said to wash it with warm soapy water, which is very vague, in my opinion. I pondered whether I should use dish soap or body soap, and since I was feeling uncertain, I asked a friend who is a former lululemon educator how to clean this reversible mat. She suggested a warm water and baking soda mixture and wiping the mat down before hanging it to dry, which is exactly what I did. I was amazed by how fast this mat dried, as it was almost completely dry in under six hours.
Note: I did not fully submerge this yoga mat in water. I thoroughly wiped it down with the mixture until both the front and back were damp.

Cons

Although this mat was my favorite hot yoga mat during practice, it did have one noticeable flaw.
The moment I placed my forehead on the mat for my first child’s pose, I raised my head to discover a dark circular mark on the mat. As I continued through class, I noticed more dark marks on the mat concentrated in areas where I sweat the most, like my feet and hairline. These darker spots did not fade during class and I was relieved when 30 minutes had passed and I could cover them with the mat towel. I’m still uncertain whether this was an odd reaction between the material and the oils on my skin or if this mat creates these dark markings when it comes in contact with sweat.
Hoping the marks would fade once I had removed the mat form the humid classroom, I laid the mat to dry at home and checked it two hours later. I was bummed to see that the dark spots were still on the mat.
After washing the mat twice with a baking soda and water mixture (don’t forget to use a little elbow grease), I was pleased to see that the dark spots had finally faded and were hardly detectable. While this isn’t the most visually appealing outcome, it did not detract from my practice—other than shifting my mental state for a few brief seconds—nor did it make the mat slippery in any way.

Considerations

This lululemon mat is indeed reversible, but I would not recommend using the softer, grooved side of this mat for hot yoga because it does become pretty slippery in a heated setting.
By now it’s probably obvious, but the lululemon reversible 5mm mat is my winner for the best hot yoga mat due to its durability and comfortable, no-slip performance through my 100-degree tests and unheated flow.
[link-button href=”https://fave.co/2IzTuKw”] Get it from lululemon here [/link-button]

Categories
Gym x Studio Sweat

8 Incredible Medicine Ball Exercises To Add To Your Next Workout

If you’re looking for a way to switch up your strength training, medicine balls might be the answer. By adding new types of intuitive yet challenging movement to your workout routine, medicine balls let you build balance, coordination, and most importantly, strength.
Studies show that regular strength training lowers the risk of type 2 diabetes and cardiovascular disease in women, and while few studies have looked at medicine balls specifically, the ones we’ve found indicate that medicine balls are at least as effective (and possibly more effective) than free weights.
“With the medicine ball, there are tons of exercises to work on your abs, your stamina, your strength, and your explosive power,” says Vanessa Gebhardt, a training specialist at Freeletics. “For some athletes who are used to training in the gym, doing bodyweight exercises, or running, training with a medicine ball is a very good way to strengthen the core and all the small muscles we normally don’t use.”
“It’s the explosive and rotational movements of the upper body where medicine ball training can really shine, and these moves are relatively safe as long as you’re keeping good form,” says Tyler Spraul, National Strength and Conditioning Association Certified Strength and Conditioning Specialist and head trainer at Exercise.com. “They might be a little too risky, though, if you’re just getting started with strength training and don’t have the watchful eye of an experienced coach to keep an eye on your technique and give you pointers.”

We spoke with trainers to find out how to use medicine balls safely and effectively. As we learned, medicine ball workouts aren’t too intimidating, and with proper attention to form, they can be an incredibly fun way to build strength.   

Staying Safe During Your Medicine Ball Workout: Form Is Everything

While medicine balls are perfectly safe when used correctly, the key word is “correctly.” As with so many types of exercise, poor form can easily lead to an injury.
“It’s easy to overlook the challenge that medicine balls can bring, but they can be deceptively tough because we’re used to throwing around much lighter things like footballs and basketballs,” Spraul says. “This is another reason to pay attention to your form, paying special attention to your hips and low back!”
“If you’re getting into any kind of explosive throws—whether it’s up, down, or sideways—make sure to take care of your lower back,” Spraul says. “You’ll need to have good core strength and glute engagement, otherwise you may end up getting hurt. Be careful not to over-extend and compensate through your spine.”

Keep your core engaged through these exercises, and avoid lifting with your back. For your first few workouts, you might want to exercise in front of a mirror to watch your form. If you notice yourself slouching forward or losing proper form, stop. Never risk an injury to complete a strength training exercise.

Medicine Ball Exercises for Abs: Working Your Core

In a sense, medicine ball exercises are full-body workouts—that’s part of the reason they’re so effective. Still, if you’re looking to target your abs specifically, these exercises are a great place to start.

Medicine Ball Side-to-Side Slam

Stand with your legs slightly wider than shoulder-width apart. Start with the medicine ball held firmly in both hands and drawn in toward your core. Then, as you raise your arms, rotate your body to the left and swing your arms out and over your head (think of making a rainbow arc with your arms).

As you finish the arc on your right side, slam the ball down from about shoulder height as hard as you can. Repeat this motion, starting on the right side, rotating and slamming to the left. Do 5 reps on each side before resting.

Half-Kneeling Medicine Ball Scoop Toss

Start with your left knee on the ground (you can use a yoga mat for extra padding and comfort) and your right knee bent at a 90 degree angle. Be sure to keep your legs, glutes, and core engaged throughout this exercise—engaged muscles will help keep you from twisting during the motion. Hold the medicine ball in both hands on your left side. Keep your arms straight and throw the ball across your body against the wall 5 to 10 times. Repeat on the right side.

Seated Rotations

Sit on a comfortable mat with your legs slightly bent and your heels on the floor. Bring the medicine ball to your chest, sitting completely upright with a straight back. Contract your core, exhale, and slowly rotate to one side while keeping the ball in close to your chest. Pause, then rotate to the other side. Repeat 5 to 10 times, then rest.

Weighted Sit-Ups

This one is exactly what it sounds like. Lie on your back, arch your knees at a 90-degree angle, and hold your medicine ball to your chest.
Don’t cheat by sticking the ball out toward your knees—by displacing the weight, you’ll actually make the sit-up easier to accomplish, which, we’re sorry to say, is the opposite of the goal here. Do a sit-up, keeping the ball tight against your chest. Complete this medicine ball exercise for 20 reps for an intense core workout.

Medicine Ball Exercises for Arms: Toning Up

These medicine ball exercises help build strength in your arms, and they’re a good substitute for free-weight exercises. Your results will vary depending on the weights you use; choose lighter weights and do more repetitions if you’re looking to tone up. Add more weight if you want to build muscle mass. (Going for that long and lean look? Check out our article on bulk-free resistance training, too.)

Overhead Medicine Ball Slam

This is a great exercise for strengthening the arms and working out a little pent-up aggression. Start with your feet hip-width apart and bend your knees slightly, keeping your joints loose. Take the medicine ball in both hands and raise it directly above your head, arms straight. Then hurl the medicine ball at the ground in front of you as hard as you can, following through so you can feel it in your abs and glutes. Catch the ball on the bounce-back and go again. See if you can get through 20 reps with the proper form demonstrated in the video below.

Side Rotation Throws

Stand parallel to a wall, several feet away from it. Hold the medicine ball with both hands, remaining parallel to the wall. Bend your knees slightly.

Rotate your shoulders away from the wall, bringing the medicine ball out to your side. Rotate explosively toward the wall, keeping your back straight and turning your shoulders. Release the ball, allowing it to bounce against the wall, and catch it as it bounces off, returning to your original position.

Repeat 10 to 20 times, or as many times as you’d like, stopping prior to exhaustion. Keep in mind that since you’re throwing a weighted ball around, this is not the type of exercise you should continue until you’re no longer able to maintain the good form demonstrated here.

Medicine Ball Shuffle Push-Ups

Get into a push-up position with your medicine ball on your right side. Your feet should be shoulder-width apart with your legs straight and your hands slightly more than shoulder-width apart. Keep your right hand on the medicine ball and gradually lower your body to complete the first phase of the push-up.

At the bottom of the movement, push the medicine ball toward your left hand. As you come up, push yourself off of the floor completely in a single explosive movement, landing with your left hand on the medicine ball. Keep your waist completely straight, and don’t dip your neck. Repeat, alternating the ball from your left hand to your right hand for 10 repetitions.

You can increase number repetitions over time, but we’d only recommend trying this exercise if you’re already familiar with standard push-ups since the explosive plyometric movement it entails can be difficult for beginners.

Wide Open Circles

This simple yet impactful movement will tone the arms from the shoulders down. Start by planting your feet about shoulder-width apart. Keep your knees loose and slightly bent.

Grab your medicine ball, and hold it straight up above your head, keeping your arms straight, then draw circles in the air in front of you, keeping your arms straight the whole time. According to Jonas Sahratian, strength coach for the University of North Carolina Tar Heels, beginners should complete 10 reps clockwise and 10 reps counterclockwise.

When should you increase the weight of your medicine ball exercises?

When starting a medicine ball workout, be sure to choose a medicine ball weight that allows you to perform movements comfortably.
“The proper weight of the medicine ball is determined by the type of exercise being performed, your individual strength level, and the number of repetitions you complete,” says Gebhart.
“The important part here is that you are able to perform the movement with the best technique and range of motion. You should always start with a lighter weight, and make sure you are doing the exercise correctly before moving on to a heavier weight. This is the safest and most effective way to train.”

If you want to incorporate a power training exercise—which involves performing a single rep or set with high weight—here’s Gebhart’s advice:

For power training exercises, the weight of the medicine ball should be about 30 to 50 percent of your bodyweight one rep max for a similar weight training exercise. For multi-joint exercises such as the overhead throw, the medicine ball must be large enough to handle comfortably with both hands while tensing all of the major muscle groups involved in the movement. Start with lighter weights here, and see how you feel after warming up.

What are you waiting for? Pencil a medicine ball workout into your calendar (or bullet journal!) and get your whole body moving in high gear.