Category: Sweat

The Best Running Leggings For Women: Trail Tested And Sprint Approved

Post author By Lauren Bondi
Post date May 11, 2018

Finding a pair of standard black leggings seems easy enough in this day and age, but as a runner—whether you crush a morning run five days a week or are just revving up to train for your first half marathon—you know technical features like sweat-wicking material, four-way stretch, reflectivity, and balanced compression are essential. You’re after [linkbuilder id=”6795″ text=”the best leggings”] for running, but between the countless brands and styles, the major non-negotiables, and your preferred minutiae, how do you know which running leggings are truly the right pair?

Running Tights, Tested

Well, that’s where I come in. Regardless of whether you have a favorite pair of sneakers or the best fitness tracker, feeling fully supported in your cardio endeavors means sporting the best running leggings for your go-to workout. I’ve put five workout leggings to the test, wearing them during sessions ranging from incline sprinting intervals to low-intensity steady state and report on everything from sweat wicking properties and price-point to chaffage, which means you can buy your next pair of running leggings with the confidence of Desiree Linden crossing the Olympic finish line.
[sol title=”Core 10 Run High Waist ⅞ Crop Legging” subheader=”Size XS”]
It’s difficult to find leggings as functional, comfortable, and budget friendly as the Core 10 Run High Waist Crop. Running in these sleek crops was the perfect combination of breezy and supportive.
Although they may not pair well with everyday attire, the mesh details create an enviable athleisure look. Blending both aesthetics and technicality, the laser-cut lower half of these running tights offers a nice, airy addition to your standard pair of leggings. Pairing this with the ⅞ length noticeably enhances their overall breathability, meaning no feelings of stuffiness during my speed work. Can I get an amen?

Pros

The Core 10 Run High Waist Crop has a cool finish, making it wonderfully sweat-wicking and dog-hair repellent. The thin material fits snugly against the body, giving this running tight a feeling of ample stretch and compression down the leg (without digging into the abdomen or the hoo-ha). On that note, yes ladies—these are comfortable worn with or without underwear. If you’re a fan of one less layer, these running leggings could be the right fit for you.
The high-rise waistband is, well, high! For someone with a short torso, I found it resting quite comfortably just below my belly button. The feature that took me from like to love!? These leggings have a drawstring.! As someone who struggles to find leggings that fit well around thick quads, round glutes, and small waist, this feature sent me over the moon with excitement! Thanks to the drawstring, there was no wiggling or adjusting necessary during any of my training sessions.

Cons

If you’re a night owl, these running tights may not be for you. While the overall technicality is impressive, the lack of reflective material misses one essential safety mark when it comes to the best leggings for running at night. The material’s sleek finish also requires one important laundering step: air drying. While the Core 10 Run High Waist ⅞ Crop Legging isn’t prone to pilling along the seams, maintaining the integrity of the material means skipping the heated dryer. That said, in my opinion, the benefits of rocking a pair of comfortable and chic running leggings outweigh this small inconvenience.
[link-button href=”https://amzn.to/2NV8eaU”] Get them from Amazon [/link-button]
[sol title=”Nike Pro Dri-Fit Capri Training Legging” subheader=”Size XS”]
Brought to you by the brand that every fitness enthusiast knows and loves, Nike, these Dri-Fit Capri Training Leggings are a well-tailored option that rises to the top of the best leggings for running shortlist, especially if you love to get your heart pumping with exceedingly sweaty sprints and humid outdoor runs. Plus, when it comes down to it, despite the wave of new brands coming onto the scene, Nike Pro is the OG of fitness attire, and no matter how tough (or hot) it is, sporting these running leggings will have you committing to just do it.

Pros

Nike perfects the subtle-mesh-paneling-down-the-leg look, which significantly enhances the breathability of these running tights. The detailing doesn’t draw too much attention to the lower leg, and even combined with hints of piping, these workout leggings are refreshingly minimalist and relatively distraction free.
The Nike Pro Dri-Fit Capri boasts four-way stretch material and a moisture-wicking finish, which is perfect for running leggings. Again, I have to emphasize that this is one of the best leggings for running in heat, and if you enjoy chasing your afternoon run with a flow at your local Bikram studio, this crop really works.

Cons

If you’re looking for compression that leaves you feeling fully locked-in, set these aside and opt for the lululemon Speed Up Tight. The polyester-spandex blend provides support, but the thin material these running leggings are made of doesn’t compare to the anti-jiggle security of the lululemon pant. The tights are also very athletic looking. Perfect for your run along the boardwalk, but not so much for an early Saturday brunch with your girlfriends.
Although these running tights sit fairly high around the waist, the waistband itself is noticeably thinner than the rest of the running leggings I reviewed. The outcome? Decreased comfort around the midsection and a few necessary re-adjustments during my runs.
[link-button href=”http://fave.co/2DiDQov”] Get them from Macy’s [/link-button]
[sol title=”ZELLA Live In High Waist Leggings ” subheader=”Size XS”]
The ZELLA Live In High Waist Leggings are an attempt at a versatile pair of workout tights suitable for any sweat sesh. Unfortunately, the key word here is “attempt.” While the concept is certainly there, this pair missed the mark for me when it comes to being a best running legging contender. They lack the sleek, cool material I want in a running legging and are far too thick to be conducive to my cardio workouts. Still, they might be a good fit for you—so read on for the pros and cons!

Pros

The brushed material makes these leggings extremely comfortable, contributing to a sensation that’s balanced somewhere between being cozily hugged and reliably supported. If you’re looking for a pant that’s perfect for your easy-like-Sunday-morning outdoor walks and occasional jogs with your furry friend, this legging will get the job done.
The high waist is truly high: In fact it sat just above my belly button, which meant my tummy felt perfectly held-in during my sprints. Another win for these running leggings: There wasn’t any need for adjusting or hurried fixing between my speedy intervals.

Cons

As I mentioned, the material used for these workout leggings is thicker than your average pair. While this is convenient for a yoga flow in a cooled studio space, I don’t recommend them for high-intensity runs, either indoor or out. If you know you’re about to break a sweat, these aren’t the pair for you. The absence of sweat-wicking properties means these leggings have a residual wetness and clamminess following intense training sessions.
Going hand-in-hand with the brushed finish, these leggings love to hold onto a little bit of everything. If you don’t mind finding sock fuzzies or a few embedded dog hairs in your black leggings, great! If not, try the Nike Pro Dri-Fit Capri or the Athleta Up For Anything ⅞ Tight.
[link-button href=”http://shopstyle.it/l/I1CD”] Get them from Nordstrom [/link-button]
[sol title=”lululemon Speed Up Tight ” subheader=”Size 2″]
Compared to the other workout leggings I tested, these lululemon tights offer a level of compression that’s second to none. Supporting you in all the right places (and concealing cellulite), these workout leggings are ideal for runners at any experience level. With a long list of technical features that includes side pockets, reflective properties, four-way stretch, and more, I felt on point while wearing these running leggings.

Pros

As tight as tight can be, the lululemon Speed Up Tight is perfect for your most intense sweat sessions as they stay in place unlike any other workout legging I’ve worn. The silky material is anti-pill, anti-cling, and needed nothing more than a quick dusting to remove the dirt from Mother Earth’s beautiful trails!
I’m also happy to report that this pair is commando-friendly, never riding up—even during sprints. If you don’t prefer to go commando, I suggest wearing seamless underwear to avoid any bunching near the bum and hip area.
The side pocket in this running tight fit my iPhone 6s and held it in place throughout every run (and even a hike). The zippered pocket is the perfect place for a loose key, small wad of cash, or debit card.

Although they have a higher price tag than the other running tights I tested, these leggings are undoubtedly worth the splurge!

Cons

Did I mention these leggings were tight? I thought so. Though their form fit does keep these leggings in place, be wary of the material digging into your obliques. While it certainly wasn’t unbearable, these probably aren’t the ideal athleisure pant to pair with your favorite light sweater for a night out. If you’re after a running legging that you can transform from gym wear to a casual date night outfit, opt for the ZELLA Live In High Waist Leggings instead.
[link-button href=”https://fave.co/2r611ec”] Get them from lululemon [/link-button]
[sol title=”Athleta Up For Anything ⅞ Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes“]
If you’re searching for a running legging that’s exceedingly functional yet slightly less form fitting than the lululemon Speed Up Tight, I strongly suggest the Athleta Up For Anything ⅞ Tight. From comfortable compression to reflective properties, these leggings have it all.

Pros

Touting similar pockets as the lululemon Speed Up Tight, these Athleta running leggings keep valuables like smartphones snug against the body throughout heavy training sessions thanks to the well-placed zipper, which adds an additional layer of security.
The material feels silky to the touch and doesn’t pill after wearing or washing. One of my favorite features of this running legging is the level of compression. These leggings provide enough support and compression without restricting your ability to, you know, breathe. The ⅞ length is ideal for women with a shorter stature and the Up For Anything Tight is tailored to the calves, so there’s no need to worry about the fabric bunching up around your ankles.
As if that wasn’t enough, these leggings have one more exciting feature that night runners are sure to enjoy. For an added layer of safety, you can roll up the bottoms of these running leggings to reveal reflective detailing. This subtle addition makes these ideal for your nighttime trek.

Cons

It’s hard to find anything negative to say about these running tights. My one critique is that the paneling for the side pockets could have slightly less material as they have a bit of a bulky appearance. Aside from that, these running leggings are as close to perfect as you can get!
[link-button href=”http://fave.co/2D95152″] Get them from Athleta [/link-button]
[related article_ids=24000,26396]

Tags Commerce, search

Favorite Finds Sweat

Sweat Tested: The Best Leggings For Yoga (And Hot Yoga)

Post author By Lauren Bondi
Post date May 7, 2018

You’ve finally done it. You’ve found the perfect pair of workout leggings with seams that don’t chafe: the holy grail of versatile athleisure aesthetics. Just as you turn to see how the snug fit complements your bum, your worst nightmare flashes across the paneled mirrors—your favorite pair of black workout leggings have deceived you in the form of see-through material! If this struggle sounds all too familiar, I’m here to help.
Searching for the perfect pair of workout leggings can often feel like a daunting task due to the number of options available. With various brands claiming to offer the best product, it can be hard to decipher which pair of pants will actually deliver during a legitimate sweat sesh like a 60-minute vinyasa flow.

Best Leggings for Yoga

Stress no more, my friends! I’ve taken the time to personally test five different pairs of popular workout leggings to determine which options are the best fit for your yoga practice. To help you save time and your hard-earned money, I put these workout leggings to the ultimate yogi challenge by attending one hot, one power, and two vinyasa yoga classes with each pair.
Following each class, I logged my insights on factors including breathability, comfort, the integrity of the waistband, athleisure applications, and the integrity of the material. Read on for my honest opinions regarding which pants you should consider adding to your yoga practice and which workout leggings are best left on the shelf.
[sol title=”C9 Freedom High Waist Leggings” subheader=”Size XS”]
I celebrate a budget-friendly legging as much as the next yogi, but unfortunately the C9 Freedom High Waist Leggings fell short. The lack of stretch was a key player in the leggings’ downfall due to their sheer material. If I can’t down dog without flashing my polka-dotted cheeky to the woman behind me, the item will certainly not be added to my closet.

Pros

Stranded in a town far from home without your favorite LBL (Little Black Leggings) and desperate for an easy yoga flow? This pair will get the job done in a pinch, without leaving a worrisome dent in your wallet.

Cons

While I may pick them up in the above scenario, they would live in my dresser drawers thereafter. Ultimately, the C9 legging doesn’t offer the stretch, tailoring, or technicality that many women (including myself) search for in the quest for the perfect pair of yoga leggings. The thin black material is prone to pilling and the extra seam of piping down the leg makes the legging a bit itchy and uncomfortable for everyday wear. By the end of a full flow, the legging’s shape and fit were noticeably looser on my body. Bottom line? This one is a pass.
Reminds me of: A traditional cotton legging—not necessarily a yoga-friendly pair
[link-button href=”http://fave.co/2DsdC32″] Get them from Target [/link-button]
[sol title=”Athleta Meshblock Pocket Salutation Tight” subheader=”Size XS—Available in Plus, Petite, and Tall Sizes”]
These leggings offer a goddess warrior squat-proof, naked-feeling fit! Athleta touts the Meshblock Pocket Salutation Tight’s “unpinchable” waistband and flatlock seams that minimize chafing. Thanks to a high rise that hits just below the belly button—and the heavenly soft matte material—flowing through a sun salutation in these yoga leggings unites the best of both comfort and style.
The strategically placed mesh blocks flatter and contribute to breathability, making these great go-to leggings for hot and power yoga flows (as long as they’re removed immediately after class).

Pros

These yoga leggings feature a waistband pocket that’s useful for non-clunky items like cards, cash, or a loose key. Walking into my local yoga studio, I was pleased to find that the side pockets easily accommodated my iPhone 6s during the quick commute. Once class began, it was clear that the Salutation Tight was made of a perfectly breathable material: The light, thin fabric ensured sweat wasn’t lingering in any curves or crevices during class, and I didn’t notice any visible sweat spots despite the heat.
The fit is very comfortable: no chafing or compression along the seams of these yoga pants (I didn’t even have lines or indentations after taking them off!). Athleta’s mesh is softer and far more flexible than what you’ll find in many other pairs.
Throughout my yoga flow, the high-rise waistband resisted rolling and folding. It lays flat and didn’t show through my lululemon Cool Racerback. All this plus minimal clinging, a hardly noticeable cameltoe, and no feeling of being held in (which means no compression—ladies, these will not hide cellulite) equates to maximum comfort. I’m happy to say the Salutation Tight is commando-friendly. All my queens rejoice!

Cons

As I mentioned, if you’re looking for cellulite-concealing compression, this won’t be your go-to pair of yoga pants. Also note that after class, the sweat I’d worked up left a noticeably moist feeling, and I needed to change into my breezy romper before heading out to my favorite coffee shop. These yoga leggings feature great breathability, but given the mild clamminess typical of a matte-finished workout legging after a sweaty class, they aren’t ideal for a quick transition from the studio to your next activity.
Reminds me of: The lululemon Align Pant
[link-button href=”http://fave.co/2D7oUcE”] Get them from Athleta [/link-button]
[sol title=”lululemon Align Pant” subheader=”Size 2—Available in 19”, 21”, 25”, and 28” Lengths”]
It’s hard to find workout leggings as comfortable as the lululemon Align Pant. Movement during every variation of yoga was noticeably easier in this pant thanks to the “naked” material, which takes standing bow to a whole new level.
The fabric has a soft, matte feel, which makes these the perfect yoga pant to transition your look from a workout to a night out. Since these workout leggings don’t have any flashy features or a super sporty look, they’re perfect paired with just about any item in your closet, from a long cardigan sweater to booties and Old Skool Vans.

Pros

The lululemon Align Pant is similar to the Athleta Meshblock Pocket Salutation Tight in terms of moisture wicking and breathability. There is no feeling of thickness or super tight compression to these pants, and the shape holds well when worn as suggested. The waistband on these workout leggings is easily my favorite out of the various pairs I tested. It sits just above the belly button, slightly higher than the Athleta Meshblock Pocket Salutation Tight and lays completely flat with no rolling or adjusting needed.

Cons

Although these pants were airy and comfortable during hot yoga, the moisture was noticeable once the flow stopped. While the sweat spots weren’t visible, I would still recommend removing these pants shortly after a heated class since they are not entirely moisture-wicking. If you’re looking for a workout legging that can help disguise cellulite, the lack of compression in these pants may not be a feature you’re looking for.
Reminds me of: Dancing around in nothing but my underwear (or the Athleta Meshblock Pocket Salutation Tight)
[link-button href=”https://fave.co/2HO6hJW”] Get them from lululemon [/link-button]
[sol title=”Beyond Yoga High Waist Leggings” subheader=”Size XS”]
I’m a fan of high-waisted leggings, but the Beyond Yoga High Waist Leggings missed the mark a bit for me. Although these pants were tailored well to the calves and ankles, the fabric wasn’t very breathable and felt more like a traditional cotton legging. While these leggings are not ideal for a sweat session, they do pair well with everyday attire. With that being said, they don’t hold up well enough for regular wear. There were signs of pilling in just two short weeks.

Pros

These workout leggings had comfortable seams and didn’t chafe during my hot and vinyasa practices—or core circuits! The waistband hit at the belly button and stayed in place, only requiring one adjustment during my 60-minute yoga flow. These pants have decent compression, but no excessive squeezing that would limit breathing, moving, or eating.

Cons

Unfortunately, these workout leggings were not comfortable for hot yoga as I began feeling clammy and restricted as class continued. These pants also did not dry quickly after class. Overall, I would only recommend them for room temp flows. The fabric was slightly see-through, which made me feel a bit self-conscious during my practice. Unfortunately, this nagging distraction is the last thing you want during a centering movement meditation. In my opinion, these workout leggings were not worth the price tag.
Reminds me of: A traditional cotton legging
[link-button href=”http://amzn.to/2Bc1PAC”] Get them from Amazon [/link-button]
[sol title=”ZELLA Live In High Waist Leggings” subheader=”Size XS”]
ZELLA’s Live In High Waist Leggings are a well-tailored yoga pant option that’s crazy posture proof. (Hollow back handstands, here I come!) If you like thicker material and an extra long inseam on your yoga pants, this is a great pick. In fact, the legs were so long that at 5’4” I experienced a little scrunching around the ankle, which means the Live In Leggings will be perfect for tall and long-legged ladies.
The poly-spandex blend results in a matte, brushed-feeling material that’ll keep you comfy, especially in a cooler studio space (i.e., I’m not recommending this pair for hot yoga).

Pros

I got to to do some hip-opening, root chakra–grounding binds while sporting these leggings and was pleasantly surprised by their flexibility. No chafing and no cutting in, even as I was breathing through my flying lizard lunge! The Live In High Waist is true to its description, sitting just above the belly button. The leggings stayed in place throughout my yoga flow—no adjustments necessary. The crotch is also comfortable with or without underwear, which is great for poses like bird of paradise and happy baby. I would gladly wear these out and about, which means these yoga leggings stay true to their name.

Cons

Some will love the thickness and compression of the Live In Legging, but for those who break a serious sweat, a quick change after class (or a more moisture-wicking pair of leggings, like the Nike Pro HyperCool Training Tight) will be welcome since the material can feel a bit clammy. If you already love the ZELLA Live In Legging but are looking for something for hot yoga, opt for ZELLA’s Lightweight High Waist Midi Leggings or their High Waist Mesh Crop.
These yoga pants are prone to clinging and are likely to pill if not handled carefully. Also, if you’re petite and bothered by scrunching at the ankle or want yoga pants with a pocket that can hold more than a card, cash, or a loose key, opt for the Athleta Up For Anything ⅞ Tight.
Reminds me of: A long, warm hug
[link-button href=”http://shopstyle.it/l/ImD3″] Get them from Nordstrom [/link-button]
[related article_ids=24021,26396]

Tags Commerce, search

Refresh x Recover Sweat

Best Ways To Clean A Yoga Mat, According To Experienced Yogis

Post author By HealthyWay Staff Writer
Post date April 29, 2018

If you’re dedicated to your yoga practice, you probably love your yoga mat and would like to know how to treat it right, which means cleaning it from time to time. Why? Downward dog, for one—not to mention Child’s Pose—puts you nose-to-surface with your yoga mat. Nothing ruins the bliss of a pranayama breathing exercise like the smell of last week’s hot yoga session rising up from your lululemon or Stella McCartney.
But many of us hesitate over our yoga mats with our Lysol wipes in hand, wondering if we should risk making contact. Will this cleanser ruin the yoga mat’s finish? Will it make our Manduka smell like chemicals forever?
Dozens of yoga mat cleaning products are available, but that doesn’t exactly address our indecision. Search for “yoga mat cleaner” on Amazon and you’ll get nearly 300 results. Not all of them are relevant, but the thought of wading through them makes us want to pop into lotus pose for sanity’s sake.
If you can relate, take a deep breath and read on. We talked to experienced yogis to find out what they use to clean a yoga mat, how they do it, and when. Here’s your all-in-one guide to keeping your yoga mat clean.

Why It’s Important to Clean Your Yoga Mat Regularly

The choice of a yoga mat is personal, but one thing is for sure: You get what you pay for. Higher-end mats like the Manduka Mat PRO are built to repel moisture, channeling sweat away to prevent the growth of microbes. Other luxury choices like lululemon yoga mats prevent germs from taking over thanks to a built-in antibacterial additive.
If you opt for a more affordable yoga mat, you’re probably looking at PVC, and you might have to clean it more often to blast away bacteria. While all-natural yoga mats are terrific, they often need more intense cleaning than their high-tech counterparts according to Maxine Chapman, yoga teacher and founder of wellness subscription service Buddhibox.
“Some yoga mats are made with natural fibers like cork or jute that are more porous,” Chapman says. “For these type of mats, I definitely recommend rinsing the whole mat with a hose or in the shower, then hanging to dry.”
No matter what yoga accessories you choose, keeping a clean mat is the right move for your health. Back in 2006, when public, shared yoga mats were a big thing at gyms, podiatrist Greg Cohen warned the New York Times of a 50-percent increase in athlete’s foot and plantar warts over two years.
“The first thing I ask is, ‘Do you do yoga?'” Cohen told the Times. This was Brooklyn Heights in the ‘00s, so who didn’t do yoga? Ultimately, Cohen attributed the increase in athlete’s foot and plantar warts to his patients’ use of shared athletic mats.
Even if you wisely decline to share yoga mats, it’s always a good idea to keep your own gym gear clean. Microbiologist Robert Lahita told Elle in 2016 that yoga mats are “a very fertile source for infection, mainly because people sweat on them and they are rarely cleaned.”
Let’s prove that last part wrong.

How often should you clean your yoga mat?

Given the wide variety of brands, materials, and designs in today’s yoga-mat marketplace, it’s tough to nail down a one-size-fits-all schedule for cleaning yoga mats. In fact, the experts tend to vary a bit on their recommendations.
“I practice every day, but only clean my mat about one or two times per month,” says Jenay Rose, otherwise known as Instagram wellness star @namastejenay. “I always do a dry wipe-down before and after practicing, but keep in mind I don’t really practice hot yoga. If you do, or if you sweat a lot, you’ll definitely want to clean your mat more often.”
Chapman agrees with Rose’s point about hot yoga.
“I would say if you are practicing hot yoga, [you should clean the yoga mat] every single time,” she tells HealthyWay. “For other styles, once or twice a week. If the mat starts to smell or feels dirty, you definitely need to clean.”
Rose mentions a few other telltale signs that it’s time to clean your yoga mat thoroughly.
“If your mat feels dirty, or has little bits and pieces, particles of dirt, on it, it’s probably time for a cleaning,” she says. Which brings us to our next point.

Yogis Explain Their Favorite Ways to Clean a Yoga Mat

Once you decide to clean your yoga mat regularly, you’ve got a dizzying array of options for how to execute the task at hand. You could invest in some yoga mat wipes. You could try a do-it-yourself yoga mat cleaner. You could even try cleaning your yoga mat with vinegar. If you’re really lucky—and you pick the right yoga mat—you might even be able to toss it into the washing machine. But what do the experts do with their own heavily used yoga mats?
Annie Appleby, who teaches yoga at Stanford University and runs yoga provider YogaForce, prefers to go the all-natural route.
“I love tea tree oil,” Appleby tells HealthyWay. She uses 100 percent pure essential oil, which she suggests you “buy from any health food store or online from Amazon. Put a few drops on a damp cloth lightly soaked in hot water.”
In a YouTube clip demonstrating her all-natural way to clean a yoga mat, Appleby takes her damp, tea-tree-oil-infused cloth and vigorously wipes down the surface of her mat. She’s done in just a few seconds. But what if you want something more tailored to the yoga-mat-cleaning task than tea tree oil?
Chapman prefers a ready-made yoga mat cleaner—provided it’s all-natural, of course.
“I like to rinse [my yoga mat] then spray with an all-natural cleaner,” Chapman says. “My favorite cleaner is Om Spray from Oiliving Life. [The maker] is in Florida and has a very clean line of sprays and cleaners.”
Depending on your mat, though, you might want to avoid even the natural cleansers, warns Rose.
“To clean my yoga mat, which is a Liforme, I dampen a towel with water and wipe down,” she says. “Because of the material of this mat, which is on the stickier side, I don’t use any cleaner, as it can damage the sticky aspect.”
For the record, the Liforme website recommends dish soap, heavily diluted with water, and cleaning their products once every five to 10 uses. The site also warns that “over-cleaning or using abrasive products will wear out the materials faster.”
So would Rose ever consider going with another yoga mat, maybe one that’s more receptive to serious cleansing products? No way, she says.
“I love this mat because it is totally non-toxic, thick, non-slip, and lasts me about one to two years of daily use.” She goes on to say, “Mats…that have toxic chemicals are going to need cleaning more often, in my opinion, because they begin to smell as the chemicals are stripped away…this is why I practice on a mat that is non-porous and made of non-toxic chemicals. And since it is already a ‘clean’ mat, it lasts longer and can withstand a lot more.”
Meanwhile, perhaps unsurprisingly, microbiologist Lahita counsels more extreme measures. As he told Elle, “I advise people to clean their mats with a Lysol spray or bleach diluted in water.” He points out that DIY approaches like cleaning a yoga mat with vinegar won’t kill off every type of bacteria.
On the other hand, bleach can damage the surfaces of some yoga mats, according to a report by Rodale’s Organic Life. Always follow manufacturer’s instructions and, when in doubt, reach out to the supplier of your yoga mat for details.

Drying a Yoga Mat: Taking It Slow

What is washed must be dried, and there is a right way to dry a yoga mat. Expert consensus seems to be that hanging your yoga mat until it air-dries is the gentlest way to get ready for tomorrow’s yoga class, if not the quickest.
“Open it and let [it] hang, or just dry [it] on the floor overnight,” says Appleby. Rose agrees.
“Lay flat to dry!” she says. “Don’t ever roll [your yoga mat] up while it’s still wet, because it won’t dry and may take on a mildew smell, depending on the quality of your mat.”
Besides, we’d add, bacteria love moisture. That is where they live.
If your yoga mat is still damp when you’re getting ready for your next session, resist the urge to toss it into the dryer. Most manufacturers, including lululemon, advise against tumble-drying—presumably because the heat and rough treatment can damage your yoga mat. The safest route is to air-dry.
Most importantly, enjoy your next session secure in the knowledge that your yoga mat is as fresh as you feel when you make it to savasana!

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Tags Commerce

Gym x Studio Sweat

10 Dollar Baby: My First Boxing Class Experience

Post author By Taylor Geiger
Post date April 28, 2018

Ever since I was a young tomboy who routinely wore oversized soccer shorts, I’ve always felt an urge to punch things during frustrating situations or periods of anger. Yes, I am well aware that this makes me sound aggressive, but I’ve never punched a human being and am generally well mannered. My only victims have been bedroom walls, pillows, and couch cushions, occasionally resulting in hand pain that I instantly regret as embarrassment from my rage and tantruming washes over me.
After my boyfriend witnessed one of my recent pillow-punching sprees, he suggested that I try a boxing class (or 20) as a new venue for releasing my negative energy. If I enjoyed throwing punches so much, I might as well be hitting a bag with gloves on and optimizing my workout, he reasoned. This seemed like a natural fit for me, so I enrolled in my first TITLE boxing class, which was my favorite price: free.
Since I’m not the cardio queen I once was, I opted for the 30-minute evening class on a Friday after work. After a day filled with meetings and a gnarly commute, I was more than ready to let my fists fly.
The moment I pulled into the parking lot, however, I couldn’t help but feel slightly intimidated. Would there be real boxers here? Would I look like a total weakling? Could I even move the bag with one of my punches?
After a couple minutes of worrying, I called my ultimate ride-or-die chick, my momma, to ask her if I should even walk inside. “You’ll feel so much better after you take this class. You know you will,” she assured me confidently. As the saying goes, momma knows best. Her words fueled my fire as I entered the boxing gym for the first time.
Since this was my first boxing class, I needed to learn how to properly wrap my hands to support my wrists and prevent any broken bones. I had purchased wraps on Amazon prior to class, but most boxing gyms, including TITLE, provide wraps for purchase.
After meeting my instructor, she showed me how to properly wrap my hands and wrists, taught me the basic punches that would be used during class (jab, cross, hook, and uppercut) and gave me a pair of boxing gloves still wet with sweat from another human being.
I cannot lie…the sweaty gloves grossed me out. I immediately grabbed some disinfectant wipes that were hanging on the wall and began wiping down the inside of each glove. I know a badass boxer probably wouldn’t be fazed by this, but I’m a newbie and I couldn’t ignore it.
The class began with 10 minutes of cardio to warm up and after about five minutes of non-stop action, my face was as red as a cherry tomato. This warm-up was definitely not for the faint of heart since it involved continuous movement. One moment we were sprinting, then doing jumping jacks, bear crawls, burpees, and beyond. I could tell my instructor was going to push me, and I enjoyed the challenge.
Following the cardio portion of class, we did four consecutive three-minute boxing rounds—throwing different combinations of punches and doing footwork around the bag. After the first two rounds, I realized what a full-body workout boxing can be and gained a new respect for those who pursue this sport on a competitive level. I can assure you, boxing is way harder than it looks on television! I finished all four rounds and loved being able to punch the bag as hard as I possibly could without experiencing pain in my hands, or the embarrassment of punching inanimate objects in my home.
The ass kicking—I mean, workout—ended with seven minutes of ab exercises using medicine balls and a healthy amount of glute bridges, which got my buns burning. I love doing ab exercises and my yoga practice definitely came into play here, making this the easiest portion of the class for me by a landslide. I was extremely glad that I chose to start with the 30-minute class because I truthfully don’t believe that I could have worked out at this level for 60 to 75 minutes.
Drenched in sweat with my baby biceps popping for the world to see, I headed home to shower off. It was when I first raised my arms to lather my shampoo that reality struck: I’m gonna be sore tomorrow. My body was not deceiving me, and my arms (mainly the outside of my biceps and forearms) were sore in places that I didn’t know existed. I don’t want to sound dramatic—I was still able to raise my arms to get dressed and style my hair—but I could definitely feel the impact of the workout on my upper body for the next two days.
Overall, my first boxing experience was a great stress-reliever and a fantastic full-body workout. My personal recommendations for anyone who is considering trying boxing for the first time are to hydrate properly before and after class, focus on your breath during your punches, and ask someone knowledgeable at the gym or studio you choose to teach you how to wrap your hands and wrists properly to avoid injury. Don’t be afraid to start with a shorter class and work your way up. Happy hitting!
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Tags Featured, organic, sfs-backfill

Fitness Advice x Motivation Sweat

Looking For The Best Workout Apps To Jump-Start Your Fitness Journey?

Post author By HealthyWay Staff Writer
Post date April 21, 2018

Although technology isn’t an essential part of exercising, the best workout apps can help you maintain your motivation as you’re making long-term lifestyle changes. That’s crucial, because changing your daily routine can be incredibly difficult.

We decided to evaluate a few of the most popular workout apps available for iOS and Android devices. Here’s what you need to know before using a fitness app to improve your workout habits—and a few app recommendations for different types of fitness goals.

Why Goals Matter When Choosing a Workout App

Before we start running through best workout apps, we’ve got to make an important point: Unless you set clear, attainable goals, you probably won’t have much success, regardless of which fitness app you download.
Adopting a new workout routine is a major lifestyle change, and lifestyle changes require goal setting. We’re not making that up—hundreds of studies have shown that goal setting increases motivation and improves chances of success. That’s crucial, because you need motivation to establish a routine.
If you’re able to establish a healthy habit (for instance, going to the gym every day) your brain changes its structure to adjust for the new habit. That process starts with setting clear, achievable goals, and workout apps can help along the way.
If you need more proof, ask someone who’s been through an intense, long-term fitness journey.

“I think when anyone is trying to make a change, we get overwhelmed with the possibilities of how much change we want to make, as opposed to taking one simple step,” Danni Allen tells HealthyWay.

Allen, who was the winner of 2013’s Biggest Loser and is currently a marketing director for Planet Fitness in Chicago, shares that “The one thing I wish someone would’ve helped me out with in the beginning is it really does start with making one decision and one step. Everyone wants to make a lot of changes [at once], but when you start with one, and then you add another—before you know it you’re reaching new goals that you never even planned for.”
We swear we didn’t tell her to say that.

With that said, we’d recommend taking a few moments to set some goals. Whether you’re trying to work out more often, manage your diet, or push your strength-training regimen to the next level, setting your goals will help you identify the features that are important to your journey.

Evaluating the Most Popular Workout Apps

Taking all of that into consideration, we looked at a few of the most popular fitness apps. While there’s no perfect option for everyone, these apps have some innovative features that could help you stay motivated. Plus, they’re free—at first.

Fitbit — Best All-Around Workout App for Changing Fitness Habits

Fitbit, of course, produces the most popular step-tracking devices on the market, but their software is just as much of a draw as their hardware.
The Fitbit app allows you to track a variety of workouts, log meals, and engage in challenges with other Fitbit users from around the world. The challenges are especially fun and effective. Research shows that competition is often a better motivator than praise, and Fitbit actively encourages you to issue a challenge to a friend or coworker.

Even if you’re not a competitive person, the simple daily step goals can be compelling.
“If I don’t hit my 10,000 steps in a day, I don’t care how cold it is, I go for a walk,” Allen tells HealthyWay. “I know I need to do that to keep myself accountable.”
That accountability is a powerful motivator, provided that you’re into the idea of tracking steps. Otherwise, you’ll quickly notice that the Fitbit app isn’t exactly versatile. While you can use the app to track non-cardio workouts, it’s not really designed for that purpose, and to get any sort of guided workouts, you’ll have to pay extra for Fitbit Coach ($39.99 per year). Also, while you don’t have to buy an actual Fitbit watch to use its fitness app, you’ll miss out on some of the app’s best features (such as the heart rate monitor) if you forgo the tracker.
Those issues aside, Fitbit offers one of the cleanest total fitness apps available. If you’re considering a step tracker, this app might be good enough to push you over the edge—and that’s certainly how it’s designed.

Price

Free, although you’ll probably want to buy a fitness tracker.

Recommended if…

You enjoy setting daily step goals, you’re looking for a total-health app, and you’ve got friends with Fitbits.
[link-button href=”https://fave.co/2I7R5XV”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.fitbit.FitbitMobile”] Download On Google Play [/link-button]
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MyFitnessPal — Best App for Counting Calories

Perennially one of the most popular total fitness apps, MyFitnessPal is more focused on diet than exercise. It keeps an ongoing calorie count, and you can use its built-in calculator to set an attainable daily caloric goal (although it’s best to speak with a physician or dietitian before making significant changes to your diet). You can scan barcodes to easily log foods or choose from thousands of options in the app’s database.
Logging workouts in MyFitnessPal is easy, if a bit simplistic. You can choose from a number of activities, then enter the time you spent exercising. The app updates your goal to reflect the burned calories.

That’s pretty much it, but if you’re counting calories, you’ll appreciate the app’s detailed nutritional breakdowns and not-so-detailed calorie counter. Hey, simple goals are generally better. And if you’re just trying to lose or gain weight, MyFitnessPal gets the job done and doesn’t pack on unnecessary extras. It also has a large online community, which can be quite helpful if you’re struggling to stay motivated.

Price

Free. For more detailed statistics—and to get rid of ads—you’ll need to pay $9.99 per month or $49.99 per year.

Recommended if…

You’re trying to manage your weight or track nutrition. MyFitnessPal is intuitive and easy to use, but it won’t guide your workouts or drive you toward exercise goals, so you’ll probably need to complement it with a separate workout app.
[link-button href=”https://fave.co/2AjDb1a”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=en”] Download On Google Play [/link-button]

MapMyFitness — Best Workout App for Tracking Outdoor Exercises

One of the first GPS workout tracking apps, MapMyFitness remains one of the simplest (and one of the best). It allows you to track mileage for runs, walks, bike rides, hikes, and anything else outdoors.
Log in online and you’ll be able to view your past workouts along with information about speed, pace, elevation, and calories burned. There’s also a great MapMyFitness community, so if you’re looking for a running buddy, here’s a good place to start.
If you spend most of your exercise at the gym, however, MapMyFitness falls flat. You can manually enter workouts, but other apps offer a much better set of tools designed for that purpose.

Price

Free. Premium subscriptions unlock additional features, including unlimited mapped routes, for $5.99 per month or $29.99 per year.

Recommended if…

You set single-workout goals, you’re a cardio addict, and you need a simple, no-frills way to track your outdoor workouts.
[link-button href=”https://fave.co/2I7zuiN”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.mapmyfitness.android2&hl=en”] Download On Google Play [/link-button]

Strava — Best Workout App for Getting Competitive

Strava is another cardio app, but if you’re competitive, it’s an absolute must-download. It sets itself apart from other GPS workout apps with its “Segments” feature, which records the fastest times for set routes. You can race yourself to try to beat your best time, or you can take on the sizable Strava community to become Queen or King of the Mountain (QOM or KOM for short).
This fitness app also offers virtual clubs, so you can find like-minded cyclists or runners near you. Strava records data from your Fitbit, Garmin watch, or just about any other well-known smartwatch, but if you’re not wearing a tracker, you’ll still get to see some fairly detailed statistics about each workout.
As with Map My Fitness, Strava’s biggest drawback is that it’s designed specifically for outdoor exercise. But that’s not much of a drawback if you love nothing more than hitting the trails, and the premium features are well worth the expense.

Price

Free. You can pay $7.99/month or $59.99/year for a premium membership, which gives you access to more detailed statistics and more powerful fitness tracking tools.

Recommended if…

You prefer exercising outdoors and you’re motivated by competition.
[link-button href=”https://fave.co/2I3F7OQ”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.strava&hl=en”] Download On Google Play [/link-button]

Sworkit — Best Workout App for Finding New Exercises

Sworkit offers a variety of video-guided workout plans that take users through stretches, bodyweight exercises, yoga, and more. You tell the app whether you want to get stronger or leaner, choose an amount of time for your workout, then follow a playlist of videos (in the free version, your options are limited and you don’t get access to full training plans). Premium Sworkit members can also consult with personal trainers.
Although Sworkit is a bit simplistic for dedicated gym rats, it’s a good app for getting in five minutes of exercise on your work breaks. The videos are clean, simple, and easy to follow, and it’s oddly addictive.

Price

Free, but to really get the most from the app, you’ll have to pay for the premium version. That costs $29.99 for three months, $79.99 for a year, or $297 for lifetime access.

Recommended if…

You enjoy variety in your workouts or you want access to guided bodyweight exercises that you can perform anywhere.
[link-button href=”https://fave.co/2I7So9h”] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=sworkitapp.sworkit.com&hl=en”] Download On Google Play [/link-button]

Keelo – Best Workout App for Punishing, High Intensity Workouts

Keelo is another workout guidance app, but it’s slightly more robust (and dare we say challenging) than Sworkit. It uses the high-intensity interval training (HIIT) approach to deliver big results—and demanding, difficult workouts. If you’re a CrossFitter, you’ll know what you’re getting into.
One significant disadvantage: Keelo is only available in the Apple Store, so Android users are out of luck for the time being. We also wouldn’t recommend this app for beginners; if you’re taking on high-intensity workouts, you should know what you’re doing or have guidance from a personal trainer.

Price

Free, but upgrading to the premium version will cost $11.99 per month, $29.99 per three months, or $69.99 per year.

Recommended if…

You’re motivated by achievement and you love overcoming difficult workouts.
[link-button href=”https://fave.co/2I4wrYr”] Download On iTunes [/link-button]

Charity Miles – Best App if You’re Motivated by Giving Back

Make each movement count with Charity Miles. This altruistic app functions like a pedometer or cycling meter, enabling its users to track their total distance traveled with start and stop functions. The more you walk, run, or cycle, the more money the apps’ sponsors (such as Johnson & Johnson) will donate to the charity of your choice.
That’s right, Charity Miles has more than 30 charities—from the ASPCA to the Wounded Warrior Project—for its users to choose from. After each sweat session, you’re able to see your total distance traveled and how much money you’ve earned for the charity of your choice.
The app also offers a Team feature, through which you can combine your distance with your friends and family to see how much money you can earn as a collective. For an added boost of motivation, the Charity Miles app includes a podcast that offers insights on overcoming adversity and other topics that many current users find encouraging to listen to during their workouts.

Price

Free

Recommended if…

You enjoy running, walking, or cycling and you’re looking for a way to make a difference in the lives of others while taking strides to benefit your personal health.
[link-button href=”https://fave.co/2I1Q6Z9″] Download On iTunes [/link-button]
[link-button href=”https://play.google.com/store/apps/details?id=com.charitymilescm.android”] Download On Google Play [/link-button]

What the Best Workout Apps Can (and Can’t) Do

So which workout app is the right one for you? And should you even use your smartphone while exercising? That really depends on what you’re trying to accomplish.
“I think with the way modern tech has helped us advance, [apps] can only help you get to your goals quicker or understand them better,” Allen says. “They allow you to explore and find more opportunities to be successful instead of just following something you heard from a friend or a fellow fitness fanatic. It opens up that many more opportunities.”
But even the best workout app isn’t a replacement for a personal trainer. A workout app can’t study your form, warn about nutritional deficiencies, or tell you to slow down when you’re overexerting yourself. Those are important considerations to keep in mind.

Take fitness apps’ suggestions with a grain of salt, especially if you’re trying to manage your weight. If you’re making major lifestyle changes, speak with your doctor or dietitian to be sure that you’re pursuing a healthy course of action.

Otherwise, have fun—the best workout apps can really enhance your training, even if they can’t quite do everything for you.

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No Gym Required Sweat

Depressed By Debris: What Happened When I Went Plogging For The First Time

Post author By Taylor Geiger
Post date April 20, 2018

It’s not uncommon to see gray and dreary skies for days on end during the winter months and on into early spring, especially if you reside in the Midwest. After a week filled with cold, rainy weather, a Sunday with clear skies and temperatures in the high 40s left me feeling more motivated than ever to head outdoors and stretch my legs.
Since my partner and I were both feeling stir crazy, tired of Entourage reruns (sorry, Vince), and eager to breathe fresh air, we chose to start our rain-free Sunday with a light jog around the track at the middle school directly across the street from our home.
It was only 35 degrees at this point, but we were determined to take advantage of our day off. Before we left our house, I decided that this would be a great opportunity for me to try plogging for the first time. In case you aren’t familiar, plogging is a Swedish trend that combines physical exercise in the form of running or jogging with picking up litter in the surrounding area.
I wore one sanitary glove and one winter glove (because 35 degrees is ice cold to my native Texan bones) and brought a small trash bag with us so that I could pick up garbage around the middle school track and soccer fields during our jog.
The amount of plastic products, duct tape, and cigarette butts that I noticed only a few paces into our workout was eye opening. Despite the fact that our route was less than a mile round trip, my small trash bag was almost completely full as we neared the end.

I tried to pick up as much litter as I possibly could, but I’m certain that I missed some along the way, including one Styrofoam cup that had been thrown behind a fence with a No Trespassing sign.
One of the most disheartening realizations of my first plogging experience was the fact that there were trash cans distributed throughout the school property in convenient locations near the track, soccer fields, and parking lot—yet some people had still made the conscious decision to throw their garbage on the grass instead of taking a few extra steps to ensure their waste made it to the trash receptacle or recycling bin.
After about 20 minutes of plogging, my partner and I returned home with a heavy trash bag and even heavier hearts.
As the day warmed up, we decided to take our dog to a local park for plogging round two. This was about a two-mile journey round trip. My boyfriend held our dog’s leash while I jogged along beside them and picked up trash along the path leading to and from the park and within the park itself. Without prompting, my partner began plogging with me, which warmed my heart.
During our second plogging adventure, we saw at least seven different people and I couldn’t help but wonder how much cleaner the park and surrounding area would be if everyone who used the space took responsibility for the litter they brought into the area or made the effort to pick up and dispose of just one piece of trash before leaving the park.
As we made our way back home, I was relieved by how light this trash bag felt in comparison to our morning plog at the middle school and how clean the park had been overall. My sense of relief came too soon, however, and as we neared our home my boyfriend spotted a full string of broken Christmas lights in some tall grass along the side of the road. It’s currently late March, so seeing those sitting there definitely caught our attention and the rubbish-filled reality of the day sank in yet again.

Although we went to two different locations in our suburban area, they did share one major similarity. Both locations had public containers for trash and recycling—yet there was still waste on the ground in the form of plastic products, cigarette butts, candy wrappers, duct tape, and more.
From an environmental perspective, this experience was a bit discouraging considering the amount of waste I discovered in such a short amount of time. With that being said, my first plogging experience did have some positive aspects.
First and foremost, I was able to give back to my local community by making these shared spaces more sanitary both for myself and others by properly disposing of waste. Secondly, this was a surprisingly wonderful workout! Not only was I reaping the cardio benefits from jogging, but I was also feeling that leg and booty burn from frequently squatting down to pick up garbage.
Once we returned home, I documented my trash collections and disposed of the waste and recycling appropriately. I also washed my hands twice (for those of you who, like me, are concerned about germs and bacteria).
I couldn’t help but feel a sense of accomplishment and pride after plogging and will make a continued effort to pick up litter during my future after-work jogs and weekend hiking adventures. Later in the evening, my partner commented that my actions had motivated him to pick up trash at the park, sharing that it felt good to give back to the natural world we’re able to enjoy.
We can’t be 100 percent eco-friendly at all times (and I certainly don’t claim to be), but I would encourage you to go plogging for yourself and see how much trash you collect along the way.
If you don’t have time to plog, I challenge you to start small—pick up that receipt in the parking lot out outside of your office building instead of walking past and rinse or recycle that empty water bottle in the bush at your local playground instead of kicking it like a soccer ball. Who knows, your effort just might motivate someone else to start their own plogging adventure.
You’ve seen my plogging pics, now I’d love to see yours. Share your plogging pile with me by tagging @itsthehealthyway on Instagram.

Tags organic

Refresh x Recover Sweat

What Is Myofascial Release (And Should You Try It)?

Post author By HealthyWay Staff Writer
Post date April 14, 2018

Considering myofascial release? It’s a fairly popular therapy, both for treating certain pain disorders (including myofascial pain) and for promoting recovery after strenuous workouts. We’ve heard a lot of positive things about it and it’s definitely trending in the wellness world, so we decided to research the topic further.
“Myofascial release is a broad term that’s used for many forms of applied manual therapy,” Mary Biancalana, president of the National Association of Myofascial Trigger Point Therapists (NAMTPT), tells HealthyWay. “Myo means muscle; fascial is the three-dimensional tissue matrix.”
To put it simply—well, as simply as we can—myofascia is a strong, flexible tissue that covers the muscles. Picture a slippery spider web surrounding all of your muscles and bones, and you’re part of the way there.
“The myofascial system is a broad term for soft tissue that includes subdermal fascia, which is a three-dimensional matrix that communicates with the muscular and skeletal system,” Biancalana explains.
Myofascial release, then, is a therapeutic technique that attempts to relieve pain by massaging and “breaking up” the fascia around certain trigger points: tender areas where the muscle, bone, and fascia interact. Patients might feel pain in these trigger points, but Biancalana says that’s not always the case.
“You need to have a particular roadmap for relieving the pain,” she says. “In this trigger point protocol, the massage therapist or practitioner does not just press were it hurts. On the contrary, we use the protocol to find the muscle that is the source of the pain. This muscle can be far away from where the pain is felt.”
While the concept of trigger points is somewhat controversial (don’t worry, we’ll discuss that in depth in a moment), myofascial release does seem to have applications in certain situations—provided, of course, that whoever’s administering the treatment knows what they’re doing.
Myofascial release is commonly used to treat myofascial pain syndrome.
Myofascial pain syndrome (MPS) is a chronic pain condition in which a patient experiences discomfort or pain, which may be misplaced—meaning the pain feels like it’s coming from one part of your body, but it’s actually coming from somewhere else.
To diagnose MPS, physicians carefully evaluate patient history and examine muscle tissue for the characteristic “knots” believed to cause the pain. Gently massaging those knots can sometimes relieve the symptoms. While the pain can seem to come from anywhere, patients often experience it around their necks and upper backs.
Myofascial pain may be caused by stress, sleep problems, postural issues, repetitive motions, fatigue, a lack of activity, or muscle injury. It might also be related to fibromyalgia, a similar pain condition. MPS is sometimes misdiagnosed as fibromyalgia and vice-versa, but the two conditions can coexist simultaneously, which makes diagnosis and treatment complicated.
As myofascial pain syndrome is a fairly new diagnosis, statistics are hard to find, but MPS seems to be fairly common. In one study, researchers examined 172 university students who visited a primary care physician for pain; 30 percent of those patients satisfied the criteria for myofascial pain syndrome. The condition seems to affect women more than men; by one estimate, 37 percent of men and 65 percent of women have symptoms of MPS.

That brings us to myofascial release, a common treatment for MPS.

We should note that myofascial release isn’t the only treatment option available for people diagnosed with MPS, and it’s still somewhat controversial.
“There is debate about how (MPS) trigger points come about, but one proposed model is that a muscle contracts and stays contracted due to lack of blood flow,” says Alex Tauberg, doctor of chiropractic, of Tauberg Chiropractic & Rehabilitation.
Some people use myofascial release to relieve that contraction, making the muscle feel less tight.
“Myofascial release is believed by some to help increase blood flow to the trigger points and to help release them,” he says. “This mechanism is currently debatable, and may not be how myofascial release actually works. Alternative theories are that myofascial release works by activating mechanoreceptors in the muscle to help it relax.”
Unlike traditional massage, myofascial release typically uses soft, gentle pressure, sometimes applied for several minutes in each spot. However, massage techniques can vary substantially.
“The most widespread [myofascial release] technique is simply called trigger point therapy,” Tauberg says. “In trigger point therapy, direct pressure is held on the trigger point until it releases. Another popular form is cross friction-massage, in which one vigorously rubs across the trigger point to get it to release. Some practitioners use tools to help release these trigger points and help the muscle relax; this is called instrument-assisted soft-tissue mobilization.”

Is there mainstream scientific support for myofascial release?

Myofascial release therapies seem to work well for some individuals, although there’s limited scientific support for the therapy’s uses.
A 2009 report found that traction devices and mechanical massage could provide temporary relief for myofascial pain syndrome patients. The authors wrote that these methods worked by releasing lactic acid, similar to other types of massage. Other research has shown that myofascial release can be an effective short-term treatment for MPS. However, MPS seems to have a number of different root causes, so myofascial release might be more effective when paired with other treatments like soft tissue massage and retraction–extension exercises.
Myofascial release is also popular as a post-workout recovery technique, and there’s slightly more evidence to support that application. In a 2015 literature review, authors Allison Schroeder and Thomas Best wrote that self myofascial release (or foam rolling therapy) “appears to have a positive effect on range of motion and soreness/fatigue following exercise,” noting that additional studies would be needed to verify the results.
In addition to MPS, myofascial release is a common alternative treatment for temporomandibular disorders (TMJ), chronic headaches, and other disorders related to muscle tightness. While there’s not enough scientific research to support these all of these applications, some studies have shown massage to be an effective treatment for TMJ, and since myofascial release is essentially a form of massage, it stands to reason that it could treat these conditions.
Perhaps most tellingly, a 2013 review found studies that both supported and discounted the medical benefits of myofascial release, noting that “overall, the studies had positive outcomes with myofascial release, but because of [their] low quality, few conclusions could be drawn.”
In other words, we’d take some of the more dramatic claims with a grain of salt, but we also don’t think that release therapies should be ignored entirely. There’s enough evidence to indicate that myofascial release could reliably reduce pain, and as far as alternative therapies go, it’s one of the more harmless options. There aren’t really any unpleasant side effects, so if it doesn’t work for you, you can simply try something else.

At-home myofascial release therapies are becoming especially popular.

If you’re considering an at-home therapy, we’ve got some good news: As long as you’re careful and you incorporate the therapy gradually, you don’t have much to worry about.
“Foam rolling, trigger point release techniques with various tools, massage, and dry needling may all be helpful,” says Chris Gabriel, a personal trainer with orthopedic care practice OrthoCarolina. “The risks from these types of treatment techniques is low, although soreness can be common when starting any program.”
Tauberg agrees.
“Myofascial release is a conservative rehabilitation technique, and there is very little risk associated with trying this technique,” he says.

However, Gabriel notes that myofascial release is intended as a short-term treatment for pain, stiffness, and soreness, not as a long-term solution.
“From a research standpoint, long-term benefit from these interventions is not clear,” he says. “Generally speaking, a gradually progressed program of exercise is a superior option.”
Additionally, Biancalana notes that patients will often misidentify the locations of their myofascial trigger points, which could limit the effectiveness of self-administered therapy.
“This type of therapy works, so long as the trigger point protocol is used to ensure the location of the source of the pain,” she says. She explains that professional practitioners frequently use percussors or heating devices that help them identify the agitated trigger point, and that in many cases, the patient has misunderstood where pressure needs to be applied to address their pain.
Another reason to visit a doctor first: Treating myofascial pain syndrome won’t help much if you don’t actually have the condition, and your symptoms may be indicative of another health problem.

Safe At-Home Myofascial Release: A Brief Guide

Our experts recommend consulting with trained practitioners before attempting myofascial therapy at home. With that said, many practitioners give their patients at-home plans, since the underlying concepts of myofascial release are fairly simple.
Here are a few general tips to keep in mind—although, again, we strongly advise that you communicate with your personal trainer or healthcare provider before starting a myofascial release program.

Choose the right tools. There’s nothing high-tech about myofascial release, so if you spend hundreds of dollars on specialty tools (and yes, you can easily spend that kind of cash), you’re probably wasting your money. With that said, you often need some sort of tool to press against trigger points on your neck or back. Try a frozen water bottle, broomstick, tennis ball, or other semi-cylindrical household object.
Go slow. If you find a knot, gently press your tool into the area for 90 seconds or so, maintaining consistent pressure to release the underlying tissues. Remember, you’re not massaging the muscle, you’re trying to release the fascia to encourage the trigger point to release. If you feel any sort of sharp or radiating pain, stop immediately.
If you’re trying myofascial release after exercising, don’t forget to stretch. Since the purpose of myofascial release is to focus on the fascia, it doesn’t really do much for your muscles—and your muscles, of course, play a big role in your overall flexibility. Be sure to stretch well after cardiovascular exercise, especially after running, plyometrics, or other high-impact workouts.

Finding a Myofascial Release Practitioner: What to Know

If you’ve been diagnosed with myofascial pain, you may be referred to or want to find a qualified practitioner. You’ll want to work with someone who is specially trained in myofascial release, but while some organizations offer certifications for the practice, the quality of those programs can vary considerably. Feel free to ask for references, and if you’re planning on paying with insurance, make sure that the practitioner’s credentials are in line with your insurer’s requirements.
Typically, insurance providers will cover myofascial release if it is a part of your occupational or physical therapy (so you’ll need a practitioner with some sort of PT or OT credential). However, it may not be covered if performed as massage therapy. To avoid a costly misunderstanding, call your insurance provider before booking an appointment and get clarification.
Also make sure that you understand the limitations of this alternative therapy.
“For myofascial pain, myofascial release is an effective treatment method,” says Tauberg. “If the source of someone’s pain is not the muscles or fascia, then myofascial release is not the most effective treatment method available. It would not be very effective at treating pain that generates from the nerves or the joints.”
As with other forms of physical therapy, you may feel some pain during and after your myofascial release treatment. However, the pain shouldn’t be severe. Speak with a healthcare provider right away if you experience severe pain or other side effects.
To limit pain and to improve the effectiveness of the therapy, our sources recommended drinking plenty of fluids before each visit. You’ll also want to communicate with your therapist; give them detailed information about your symptoms and let them know if the treatments feel painful or uncomfortable.
According to our sources, patients often feel a sensation of warmth during their sessions, which can be pleasant or unpleasant, depending on the individual. A single myofascial release session can last anywhere from a few minutes to several hours. When you leave, you may immediately feel refreshed, energized, and significantly more flexible, but again, this varies case to case.
If you have MPS and myofascial release doesn’t seem to work, don’t give up hope. Over-the-counter pain relievers, antidepressants, and other medications can be effective for minimizing day-to-day pain, although long-term treatments strategies usually include exercise regimens, regular stretching, and posture training. Other alternative treatments include acupuncture, which has been clinically shown to provide modest pain reduction in some patients.
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Gym x Studio Sweat

Seven Yoginis Share How They Discovered Which Yoga Style Was The Best Fit For Them

Post author By Abigail Rasminsky
Post date April 13, 2018

My first yoga class was one of the most boring experiences of my life.
It took place in the basement of a church in small-town Ohio. My teacher was a young man who, as far as I could tell, was completely committed to austerity. Over the course of 90 minutes, we practiced maybe…five poses? I didn’t come near to breaking a sweat (in fact, I had to add layers). He did a lot of demonstrations and drew stick figures on a chalkboard to help us understand energy flow and muscular activation. It was very, very serious. Later I learned this was hatha yoga. Hatha is the root of most types of yoga popular in the West, but we practiced it extremely slowly in this particular class.
From this experience, my understanding was that all styles of yoga were dull and rather gloomy, but good for me—like flossing or doing a self-breast exam.
Then I tried vinyasa yoga, and oh my, my life was changed.
The practice—in which poses are strewn together in a gorgeous sequence—was like dancing on my mat, like swimming without water. (In fact, vinyasa means to arrange in a special way.) Sun salutations had me reaching up, down, forward, back, jumping, and folding, but the sequence wasn’t set, like it is in ashtanga yoga. The teacher would choreograph a sequence based on what we were working toward—an arm balance or a hip opener—with each pose building on the other.
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I was a professional dancer at the time, and this yoga style fit my physical instinct like a glove. During my first class, I noticed my shin—my shin!—was sweating. When class ended, I felt utterly high. A few years into this practice, I started teaching, and I loved figuring out how to lead students from one pose to the next.
Some time later, I got injured dancing, and vinyasa yoga no longer felt good. I needed to move much more slowly—to breathe through poses, to put more emphasis on alignment, to scale way back. I needed to be more careful with my body—something I didn’t feel like I could do at the pace at which I’d been practicing. I returned to the style of yoga I’d done with my original church-basement instructor, and it suited me much better.

What’s the best kind of yoga for me?

There are myriad forms of yoga, and while they (almost) all come from the same root, they are practiced quite differently. All the different types of yoga offered at studios and available online satisfy different needs, personalities, and physical limitations. Here are a few thoughts from various yoginis on why they love the style of yoga they’re currently practicing:

Iyengar

This is the type of yoga for you if you’re after a deep, detailed emphasis on alignment. Many props are employed during Iyengar classes, and it’s great if you have an injury or want to start very slowly, with a firm grounding in anatomy.
Natalie Levin, RYT-200, has been teaching and practicing for almost 20 years and says:

Iyengar yoga has the most detailed attention to alignment included in the embodiment of every pose. There is no whipping through the poses to see how much you can sweat. It is a deep, powerful attention to the breath and the most subtle movements of the muscles and tendons that requires effort, both mental and physical. I don’t experience this in any other style of yoga.
Iyengar yoga challenges me to slow down enough to actually use the props correctly and when I did, I remember feeling a freedom that I could not experience with my own body unaided. The specificity of the instruction from the rigorously trained Iyengar teachers is awe-inspiring.

Bikram

Otherwise known as hot yoga, practitioners of this style of yoga move through the same 26 postures in a room that’s heated to over 105 degrees. Bikram is good for people who can withstand heat and like a repetitive workout.
Cynthia Kay, yoga practitioner, says:

I didn’t know anything about Bikram yoga when I started—it was near my house and it seemed like a good way to shed some postpartum weight. I noticed improvement right away in my flexibility, strength, posture, and mood. That motivated me to go back more often. I soon had the series memorized, and I could get into a moving meditation in class. Everyone around me doing exactly the same thing created a great energy. Of course not every class is this great meditative experience—some classes I can’t clear my head and I struggle with the heat and the length of the postures—but when I miss a few a classes and then finally get back to it, it feels like I can move again!

Jessica Lattif, yoga practitioner, shares:

Bikram Yoga seems like the right kind of exercise for me, in that it plays to my (few!) physicals strengths: flexibility and balance. For some reason, I’m a person whose body responds well to sweating a lot, and Bikram gives me that without me having to do exercise that I’m terrible at and hate—like running.
It forces me to be present in the moment by combining yoga postures with intense physical circumstances (heat), which doesn’t leave room for my mind to wander. Overall, I felt joy and relief when I discovered Bikram as an intense form of exercise that I could do well and enjoy. I’ve never been particularly athletic, but being able to keep my breathing steady, hold my balance, and stay present in the classes makes me feel like I have a superpower.

Anusara

This is an alignment-based style of yoga that uses a conceptual framework of loops and spirals that are already naturally occurring in the body to work toward healthful alignment of the spine and extremities during asana. Unlike some more body-centric types of yoga, Anusara is a heart-based practice, meaning each class focuses on a theme and is geared toward cultivating a particular quality that will enable the practitioner to feel greater peace of mind both during and after the practice.
Lauren Jacobs, RYT-200, says:

I think people with injuries, arthritis, and osteoporosis can benefit from Anusara because it intrinsically utilizes therapeutic principles to align joints, vertebrae, and bone structures. It can also help people with hectic, stressful lives who want a calming practice because it focuses on cultivating beneficial heart qualities. So while it is not ideal for cardio or big-muscle building, it is ideal for muscle lengthening, long-muscle building, alignment, and balance as well as centering and relaxation.
When I walk out of class (whether learning or teaching), I feel physically and emotionally open. My body feels stretched, strengthened, and aligned and my mind feels centered, calm, clear-headed, and one with all that surrounds me. There is a sense that both my body and inner heart are safe, and that the practice helps my body and inner heart be more aligned in the world.

Restorative

The restorative style of yoga is wonderful if you really need to de-stress and rest your body. You will hold supported poses (usually lying down, but sometimes sitting or kneeling, like in child’s pose) for long periods of time in a darkened room. Props are employed so the body can fully relax. A restorative yoga class is a huge treat on a Sunday.
Sonya Kurapatwa, E-RYT-500, a teacher who has been instructing dance for 28 years and yoga for 10, shares:

Coming from a dance background, I was hesitant at first to dive into yoga. What could a bunch of still poses offer to someone whose interest was in movement and expression? When I was exposed to a flow-based, vinyasa-style practice, I discovered there was a style of yoga-asana that allowed me to move and breathe and express myself in a way that was entirely different from dance, and by far more kind to my body.
But, all things in balance, I also required practices that pulled me out of my urgency to move and taught me the skill of stillness. That interest led me to practice Yin and restorative yoga—two very different styles with very different intentions which are often confused with one another because of the priority they put on stillness. It was stillness that had been missing in my life as a dancer.
Now I understand I require movement and stillness both. I need effort and ease both. Sthira [steadiness] and sukha [ease]! One approach without the harmonizing force of the other only feeds imbalance, so I practice and teach classes in hatha vinyasa and restorative and Yin, and I encourage students to practice a variety of styles in order to create their own interpretation of harmony.

One last thought from Steffany Moonaz, PhD, RYT-500, a yoga teacher who specializes in yoga for arthritis: You don’t actually have to choose. Really! Moonaz says:

Yoga practice is not a one-size-fits-all. And any individual person benefits from a different approach to practice depending on stage of life, energy level, time of day, health, and well-being. There are a variety of yoga practices and variations for each practice that can be used in various combinations for the greatest benefit. To suggest that one approach is always best is to overlook the wealth of yoga’s long and beautiful history.

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Gym x Studio Sweat

Why I Stopped Getting Judgy In The Gym

Post author By Kelly Burch
Post date April 9, 2018

I had just completed my first step class in quite some time when an unfamiliar but friendly face approached me.
“Congrats!” she said cheerily. “It’s so exciting to be starting a new healthy lifestyle.”
The thing was, I wasn’t starting anything.
I had been coming to this particular gym for more than a year; I’ve been exercising regularly since high school. I frequently attended other fitness classes, worked with a personal trainer, and kicked my own butt on the days those other options weren’t available. The only thing I was getting started with was trying to overcome my lack of coordination and rhythm—hence, the addition of step class.
All this flashed through my mind as I looked at the sweet face in front of me. I knew this person hadn’t meant to be offensive, but there was only one explanation in my mind: She had looked at my size-16 frame and assumed that I didn’t have an ongoing, long-term fitness routine.
Despite being annoyed about being on the receiving end of that woman’s comment, I’m guilty of doing the same thing myself. Judgment in the gym is everywhere. People who are plus sized might be the most self-conscious about walking into the weight room, but the truth is that those judgy feelings can flow in every direction.
Ideally, we would all just focus on ourselves at the gym. But whether you’re jogging on the treadmill, taking a class, or lifting weights, there is always time for people watching. Your body is occupied, but your mind (and eyes) are free to wander, thinking about those around you. When we’re at the gym, we make snap judgments about nearly everyone: the older woman working out in a crop top, the buff men grunting loudly, and even the star of step class, adding her own moves to the routine. (What a showoff!)
Sometimes even I forget that the people around me in the gym have absolutely zero bearing on my reasons for being there. If people are carving out the time in their busy schedules to get to the gym, they’re choosing to prioritize their physical and mental wellness. Instead of undermining that positive move with judgmental thoughts, I’ve been trying to connect with the fact that everyone in the gym—no matter what they look like, how they move, or what they’re wearing—is there for the exact same reasons I am.
Now, when I find myself noticing someone else, I try to practice empathy and put myself in their shoes. I find something positive to say about them in my head to take the place of any judgmental thoughts that pop up. If someone working out near me is clearly out of shape, I internally praise the bravery it may have taken for them to come in those doors. That woman making up her own moves in step class? At least she isn’t getting bored! The old man shuffling along the track or the college athlete loudly sprinting by him: What dedication from both of them to be here, prioritizing themselves.
I’ve found that focusing on positives—rather than judging my fellow gym-goers, which just makes me feel nasty—keeps my post-workout high going and keeps me in a great mindset for the rest of the day.

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Refresh x Recover Sweat

The 5 Best Active Recovery Exercises For Rest Day

Post author By Katie Martin
Post date April 6, 2018

After working out all week, being active is the last thing you want to do on your coveted rest day. But truth be told, active recovery is actually better for you than passively vegging out on the couch all day with your most recent Netflix obsession.
“Active recovery sessions help round out your training,” says Lesley Logan, a Pilates instructor and creator of Profitable Pilates in Los Angeles. “Another added benefit of active recovery is that it gives you something different to do so you won’t get bored!”
So what exactly is active recovery?
Simply put, active recovery is a short, mild workout session on your day off. Even though you might prefer lounging in sweats on your rest day, active recovery sessions actually have quite a few benefits.
For starters, active recovery can help offset delayed onset muscle soreness (DOMS) after a particularly intense sweat sesh. In fact, a recent study published in the Journal of Strength and Conditioning Research found that light exercise actually provides massage-like relief for the acute soreness associated with DOMS.
Even if you’re not a gym rat, active recovery can help keep you on track on your days off. For me, it can be all too easy to undo five good days of working out and eating healthy in one fell swoop.
When I fall off the wagon on rest days, I fall hard.
But when I incorporate active recovery on rest days, I find it’s a lot easier to make healthier choices all week long, keeping me moving toward my fitness goals.
Ready to incorporate active recovery into your rest day but aren’t quite sure how? Here are five of the best active recovery exercises for any fitness routine.

1. Walk that walk.

I love to go for a long run, but it’s hard on my joints, so I don’t do it every day. On off days, I go for a long walk instead. Walking is a great form of active recovery because almost everyone can do it.
According to one study, light exercise like walking can actually help the body’s lymphatic system flush toxins from the body faster. Additionally, walking is the perfect form of active recovery to help relieve stress and tension. The Anxiety and Depression Association of America says that just 10 minutes of walking can be enough to reduce anxiety and stress.
Active recovery walking doesn’t require any sort of training plan. On your rest day, simply lace up your sneakers and take a brisk 30 minute (or longer, if you’d like) walk around your neighborhood or local park.

2. Find a balance.

“If I hadn’t done Pilates as part of my active recovery when I was a marathoner, I would probably not be walking right now,” says Logan.
Between intense training sessions, yoga and Pilates are excellent active recovery exercises because they use your own body weight to gently stretch and strengthen your muscles, keeping them active and engaged between workouts.
“Yoga and Pilates also strengthen your hips, help correct your posture, and work to balance the body’s asymmetries. My times became faster, my recovery after long distances sped up, and I never suffered from a running injury,” says Logan.
Want to give active recovery yoga try? Start with this 10-minute yoga flow from Keri Kugler.

3. Take a dip.

This suggestion may surprise you, but don’t knock it until you try it. It’s a surprisingly great workout, and is the perfect active recovery exercise for rest day.
With water aerobics, you can combine light strength training and low-impact cardio. If group classes aren’t your thing though, swimming a few laps is also great for active recovery.
Get your swim cap and goggles, and check your local YMCA or aquatic center’s schedule for water aerobics classes on rest day.

4. Keep rolling on.

I have chronic shoulder pain because I did not practice active recovery the first time I trained for a half-marathon. I was skeptical when I purchased a foam roller, but if done correctly, it’s a great way to prevent and relieve post-workout muscle strain.
Foam rolling is essentially self-massage of muscular trigger points. To use a foam roller in active recovery, simply find the trigger point that usually causes post-workout soreness (for me, it’s my shoulder and glutes) and press into the roller for about a minute to help release the muscle tightness you’re experiencing.

5. Healing From the Inside Out

Active recovery is all about keeping your body limber and strong between workouts. One way to do this is to work on developing a stronger core during an active recovery session.
Improving your core strength on rest day doesn’t have to be an intense training session. Rather, try a few key yoga poses for core strength that will leave you feeling stronger while also giving your body a break.
Active recovery is just one facet of a holistic rest-day plan. To round out rest day, make sure you continue to eat a healthy diet and drink plenty of water. It’s totally fine to treat yourself to a slice of pizza or some ice cream if rest day is also cheat day, but otherwise stick to lean protein, healthy fats, and whole grains. When it’s time to hit the gym again, you’ll feel energized and ready to go, rather than sluggish and full of ‘za.

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