Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia Effects of moderate aerobic exercise training on chronic primary insomnia. Passos GS, Poyares D, Santana MG, D’Aurea CV, Youngstedt SD, Tufik S, de Mello MT. Department of Psychobiology, Universidade Federal de Sao Paulo, Sao Paulo, Brazil. Sleep Medicine. 2011 December;12(10):1018-27.. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep Effects of exercise on sleep. Youngstedt SD. Department of Exercise Science, Norman J. Arnold School of Public Health, University of South Carolina, Columbia, SC, USA. Clinical Sports Medicine. 2005 April;24(2):355-65..
HOW TO DO IT: Assume a wide sumo stance with your feet farther than shoulder-width apart and your toes pointed out slightly. Drop your weight into your heels and lower your hips until your palms reach the box without rounding your lower back. Jump your feet back into a plank. Reverse the movement and repeat for 30 to 60 seconds. Add height to the box if the movement is too difficult.
Begin standing with feet together. Step the right foot forward and bend the knees into a forward lunge, keeping the right knee in line with the second toe of the right foot; extend the arms forward and drive the fingertips toward the right foot. Push off the right foot and briefly balance on the left leg, keeping the right knee bent 90 degrees and bending both elbows; the palms should be facing one another. With control, step the right foot back into a reverse lunge position, bending both knees while simultaneously reaching both arms overhead. Reverse the movement and return to the starting position. Complete a total of eight to 10 reps on the right side before switching to the left.
Start the clock, and immediately do 10 reverse lunges in perfect form. When you’re done with the reverse lunges, go straight into jumping jacks until the clock reads 1:00 minute. Then move on to the next move. Do each move 10 times perfectly starting at the top of the minute, and finish out the minute with jumping jacks until it’s time for the next move. For the single-leg deadlift, do 10 on only one side (don't change your standing leg during any set of 10 reps).
Many people who suffer from exercise-induced asthma, understandably try to avoid exercise. But sports medicine specialists say it's possible for asthmatics to continue exercising if they use preventive medications wisely and avoid certain triggers that exacerbate attacks. Exercise-induced asthma can be made worse by cold, dry air or air containing high levels of pollen or pollutants. The extra effort made to stay fit pays off in fewer or milder asthma attacks overall and a need for less medication.
It zaps anxiety. Ever notice that you can start a workout feeling stressed and anxious, and end it feeling good? It isn't in your head. Or, actually, it is: According to a new study from Princeton University, exercise appears to change the chemistry of the brain by causing the release of GABA, a neurotransmitter that helps quiet brain activity and minimize anxiety. The study found that people who ran regularly had a low reaction to stressful situations, even if they hadn't run in more than 24 hours.
Jessica Matthews, M.S., E-RYT500 is faculty in kinesiology and integrative wellness at Point Loma Nazarene University and professor of yoga studies at MiraCosta College, where she helps to grow and mentor the next generation of health and wellness professionals. A dynamic speaker, respected educator, fitness industry veteran and featured wellness expert, Jessica is a trusted and recognized go-to media resource, regularly contributing to numerous publications and outlines on topics ranging from fitness and yoga, to health coaching and career development. Additionally, she serves as ACE’s senior advisor for health and fitness education, and is the lead editor and author of the ACE Group Fitness Instructor Handbook: The Professional’s Guide to Creating Memorable Movement Experiences. You can connect with her at www.jessica-matthews.com, @fitexpertjess (Twitter and Instagram) and www.facebook.com/fitexpertjess.
But, before jumping right in, take Candice’s advice. “Single leg and double leg [glute bridges] along with squats are super beneficial lower body exercises that activate glutes. Doing glute bridges prior to lunging and squatting helps ensure you get actual glute engagement when you squat, lunge, etc. so you are working the right muscles. Activation makes a huge difference—wakes ‘em up!”
Ginger has been used to cure many ailments, and now, researchers have found that ginger also aids weight loss. Ginger increases lactic acid production by the muscles. Lactic acid stimulates the release of the growth hormone, which results in the breakdown of fat. Therefore, adding ginger to your food or just eating a small piece of raw ginger will help you to lose weight (2).
In case you’re curious, I’ll take a quick minute to share a little bit about who I am, my experience with struggling with my weight, what I did about it, and my purpose for helping folks all over the world do the same... I've found that what brings me the most happiness are the real people with real lives I've helped, as they email me about the success they've had using my techniques... read more
Lie on your back with the left leg extended and the right knee bent. Place the right foot on the floor and extend the right arm toward ceiling. Perform a crunch-like movement to lift the upper body, transitioning into a seated position, and continue to reach the right arm up. Place the left hand on the floor next to the left hip and push through the left hand and the right foot to lift the hips off the floor. Extend through the hips, reaching back with the right arm to perform a slight backbend. Slowly lower back down to the starting position. Repeat five to six reps on the right side before switching to the left.
Whether we’re fully conscious of it or not, we’re always looking for how to be happy. And exercise is one of the most obvious steps to take, as it’s not a coincidence that you feel better after a good workout: It’s science. A Penn State University study found that people who exercised, whether it was a mild, moderate or vigorous workout, had more pleasant feelings than those who didn’t. (1)
Take up rowing or kayaking. Doing a sport that activates your arm muscles will help you to tone your arm muscles. Consider taking up an arm focused hobby like rowing or kayaking, which requires arm strength and good core engagement. You can start by doing the rowing machine at the gym and then work up to taking classes in rowing or kayaking. You can also join a recreational rowing team in your area to get better at rowing and be more active on a weekly basis.
If you're ready to move on from classic Bulgarian split squats, Swan's amped-up variation gets your upper body in on the action for a true total-body exercise. "This combination move works your legs, butt, chest, back, arms, and core," she says. "And it not only hits all the major muscle groups—it also lets you work on balance." Give it a shot and you'll see why.
Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter. To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level.
Begin in a forearm plank position. Press the right hand into the floor and then the left hand, rising to a high-plank position. Rotate your body to the right and extend the left arm toward the sky for a side-plank variation, allowing the left leg to scissor over the top of the right, with the inner edge of the left foot and the outer edge of the right foot touching the floor. Return to plank position. Release the right forearm back down to the floor and then the left forearm to return to the starting position. Repeat the sequence, this time starting with the left hand and coming to a left side-plank position. Continue the movement pattern without pausing, alternating sides. Complete a total of 10 to 12 reps (five to six reps per side).
For those sticklers who object to this regimen as a violation of the no-equipment stipulation—what are you, trapped in a shipping container?—Okafor has a go-to airport circuit, too, no chair required: four rounds of 20 squats, 20 lunges (with each leg), and 30 bicycle crunches. Maybe you're thinking: the airport? But don't people give you weird looks? "Of course," Okafor says. "But they're usually out of shape." Spoken like a man who isn't one bit afraid to curl a chair with a towel.
When talking with some of our trainers, squats were almost unanimously recommended for working out with no equipment. Mike Septh told us, (“I’m a firm believer in performing movements that require the most muscle recruitment that in turn burn the most calories.” Kelly Chase said, “They tone, tighten and firm up your whole body, especially your legs/booty.”
The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery Aerobic exercise for alcohol recovery: rationale, program description, and preliminary findings. Brown RA, Abrantes AM, Read JP, Marcus BH, Jakicic J, Strong DR, Oakley JR, Ramsey SE, Kahler CW, Stuart GG, Dubreuil ME, Gordon AA. Behavior Modification. 2009 March;33(2):20-249.. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term) The acute effects of exercise on cigarette cravings, withdrawal symptoms, affect and smoking behaviour: a systematic review. Taylor AH, Ussher MH, Faulkner G. Sport and Health Sciences, University of Exeter, Exeter, UK. Addiction. 2007 April;102(4):534-43. Acute effect of a brief bout of exercise on alcohol urges. Ussher M, Sampuran AK, Doshi R, West R, Drummond DC. Department of Community Health Services (Psychology), St. George’s Hospital Medical School, University of London, UK. Addiction. 2004 December;99(12):1542-7.. Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.
Jumping on the treadmill or cross trainer for 30 minutes can blow off tension by increasing levels of "soothing" brain chemicals like serotonin, dopamine, and norepinephrine. What's fascinating, though, is that exercise may actually work on a cellular level to reverse stress's toll on our aging process, according to a 2010 study from the University of California—San Francisco. The researchers found that stressed-out women who exercised vigorously for an average of 45 minutes over a three-day period had cells that showed fewer signs of aging compared to women who were stressed and inactive. Working out also helps keep us from ruminating "by altering blood flow to those areas in the brain involved in triggering us to relive these stressful thoughts again and again," says study coauthor Elissa Epel, an associate professor of psychiatry at UCSF.