Fitness

The 5 Best Fitness Inspiration Movies On Netflix Now

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Hollywood has covered a lot of ground; there are movies for seemingly everyone. Which means that, when you’re looking for fitness inspiration, you can simply fire up Netflix at home and get your fists pumping with movies like these.

Fitness Movie #1: Usain Bolt: The Fastest Man Alive

Who better to get your running inspiration, than the world’s favorite sprinter? This fascinating documentary takes a look at the training and diet of the Jamaican sensation.

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Fitness Movie #2: Conan The Barbarian

Utterly quotable and full of typical 80’s over-the-top action, plus one of the most iconic bodies Hollywood has seen. If this doesn’t get you running to the nearest gym, nothing will.

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Fitness Movie #3: Kickboxer

The ultimate martial arts movie, in our opinion at least! Featuring one of the best dance/fight scenes of all time, this Van Damme action flick inspired millions in the 80’s, and still can.

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Fitness Movie #4: Million Dollar Baby

The good, the bad, and the awesome! Clint Eastwood and Hilary Swank deliver performances guaranteed to get your heart racing, and your muscles ready for a full-on fitness routine.

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Fitness Movie #5: Rocky

Because any list that has the words ‘fitness’, ‘inspiration’ and ‘movie’ in it should mention ‘Rocky’. Because this is the absolute best when it comes to inspirational sports-related movies.

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Agree with out list? Got some suggestions of your own? Let us know in the Facebook comments section.

References:

https://www.muscleandfitness.com/features/edge/10-best-fitness-movies-netflix

4 Stretches For Absolute Fitness Beginners

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New to the fitness game? Want to get in shape, but don’t really know where to start?

It can be a little confusing to figure out where you want to start your ‘get fit’ routine. So many magazines, articles, friends and family members all offer their (varying) opinions. That’s why we’ve put together this list of simple stretches you can do easily, right at home.

Stretch #1: Neck Up, Neck Down, and Neck Sides

For a side stretch, turn your head slowly towards the right, and then to the left. Follow this with a back stretch, where you slowly tilt your head backwards.

For the forward stretch, tilt your head downwards to face your chest; you can assist yourself by placing a palm on the back of your head and pushing gently downwards.

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Stretch #2: Stretching The Sides

A great exercise when you’re warming up, a side stretch works the muscles between your ribs, as well as your lats and your external obliques. Standing with feet slightly apart, bend your body at the waist, towards both right and left sides.

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Stretch #3: Quad Stretching

To stretch the biggest muscles in your body, stand facing a wall. Support yourself by placing a hand on the wall. Now, bend a leg at the knee, bringing the foot upwards heel-first. Stretch by grabbing the foot, and gently pulling upwards.

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Stretch #4: A Call To Arms

To stretch your arm muscles (triceps), bend an arm at the elbow to stretch the other arm across your chest. Stretch gently by pressing the outstretched arm at the back of the elbow.

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Use these simple, easy stretches to start on your daily fitness routine. The pictures should give you an idea of how to do them!

References:

https://getfit.jillianmichaels.com/10-stretches-beginners-1739.html

3 Great Youtube Fitness Training Gurus You Need To Follow

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From gym-bound bros and incredible athletes to elegant pilates instructors, YouTube has no shortage of trainers for your every fitness need. You can pick and choose according to your preferences and requirements.

Here are 3 of the best ones that we’ve handpicked, presented in no particular order.

Guru No. 1: POP Pilates

This is the channel of Cassey Ho, a certified group fitness instructor and Pilates mat and Reformer teacher (ACE, NESTA, Balanced Body). Cassey covers pilates exercises for everyone from complete newbies to seasoned pros.

Guru No. 2: Directlyfitness

Run by weight training expert Scott Herman, this covers the basics of working with weights in the gym. Scott takes some flak for not being very entertaining, but if you want an introduction and solid instruction for the machines at your local gym, he’s the guru you’re looking for.

 

Guru No. 3: Jen Sinkler

Looking for a complete guide to strength training? Jen Sinkler is an Olympic lifting coach through USA Weightlifting, and certified through Onnit, Primal Move, Progressive Calisthenics, TACTIF, CrossFit, and DVRT. Her challenges and tips are sure to help you out.

There is a whole range of free fitness advice and instruction available on the largest free video platform in the world. Make use of it today to take your fitness to the next level!

References:

https://www.buzzfeed.com/carolynkylstra/youtube-fitness?utm_term=.dxE21rj33#.elWzxKP99

https://www.gym-talk.com/fitness-gurus-you-should-or-shouldnt-be-following-on-youtu

5 Golden Tips For Road Running

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Often preferred to the plain boring experience of an indoor treadmill run, road running is as fun as it is good for your health. Here are 5 tips that will make sure you get the most out of your early morning jog.

Road Running Tip #1: Follow The 10% Rule

The main rule when you’re hitting better and better distance targets. Do not increase the distance you run by more than 10% a week. Reason? One word: injuries.

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Road Running Tip #2: No ‘Foodsperimenting’ Before A Run

Your digestive system is used to a certain set of foods. It expects a certain set of nutrients. When you try something new right before a run, this can throw your system off.

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Road Running Tip #3: Find Inspiration, Use It

It could be a line from a book. A song. Something your trainer said. An inspirational quote or a poster that you love. But find something that challenges and motivates you, and use it to fuel your next run.

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Road Running Tip #4: Take A Break When You Need It

If you experience pain for two days in a row, you need to take a break. Take a couple of days off, and see if that sorts it out. If it doesn’t, see a doctor.

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Road Running Tip #5: Break Out Of Routines

Getting used to an everyday running routine is great, but habits can actually hinder your road running progress. Go on a ride in your car, and jog somewhere else! This simple switch can challenge you, and push you on.

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Use these tips to take your road running game to the next level. Push your boundaries and you’ll see yourself getting better at running, and fitter and healthier.

References:

https://www.nationalgeographic.com/adventure/lists/running/road-running-tips/

https://www.runnersworld.com/running-tips/the-25-golden-rules-of-running/slide/5

Two Ropes, To Fitness: 4 Fun Facts About TRX Suspension Training

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If you take a look at the TRX website, it says that it is a “highly portable performance training tool that leverages gravity and the user’s body weight to complete hundreds of exercises.”

TRX is a suspension training system. It is designed to help you work out every part of your body, using no other equipment. The system uses your body weight alone to help you exercise. And if you’re thinking “maybe this limits the number of exercises I can do”, the TRX suspension system can help you do virtually hundreds of exercises.

Here’s a look at some fun facts you need to know about this workout.

 

  1. It’s Not Just For Fitness Pros

 

If you took one look at the two suspended rings and thought “not for me”, we understand. It looks intimidating. However, TRX works for everyone from complete fitness amateurs to seasoned athletes.

You can start with your feet planted wide (called a wide base stance) and progressively work your way upwards.

 

  • It’s Great For Cardio And Strength

 

You’ll be working on all your physical skills and assets: balance, coordination, speed and strength. It’s not just a cardio exercise, nor is it all-out strength training. This versatility of TRX is what has made this a popular choice.

Depending on your level of prowess, you can make even something as simple as a lunge a very effective, complex balance-focused workout. With TRX workouts, you can make things as tough or as easy as suits your body.

 

  • Zipping Through Levels Is A Bad Idea

 

A number of people get overconfident after a couple of TRX sessions. In their enthusiasm, they assume that they can take on advanced exercises like atomic push ups and so on. This often ends with disappointment and heavy medical bills.

Build your routine up slowly. Master the motion you use for a particular exercise, and only then move on to the next one.

 

  • It’s Easy To Set Up

 

When US Navy SEAL Randy Hetrick developed the first prototype of the TRX program, it was using his jiu jitsu belt and parachute webbing.

The TRX suspension trainer is lightweight, portable and easy to set up. The cables are suspended from a main carabiner that you can set up on a door or wall mount. Cam buckles and adjustment straps help you customize your setup to fit your routine, your body size and your workout type.

This low impact exercise routine is simple; you don’t even have to use weights or other complicated equipment. It is also low impact, which means it’s easy on your feet and knees. Have these facts about TRX intrigued you?

Gym At Home: 4 Exercises You Can Do Without Any Equipment

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When you think exercise, you probably picture a gym with treadmills, dumbbells and big, heavy weight training equipment. However, you can still exercise effectively without an expensive gym membership. Simply try these easy exercises; they help you use your bodyweight to build muscle and lose weight.

Exercise 1: Squats

We just spoke about using body weight to burn fat and build muscles, and nothing does this better than good old squats.

Standing with feet about a shoulder width apart, you lower yourself as if sitting on an imaginary chair. This works the muscles of the thighs, hips and buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris), and your hamstrings.

Squats also help you build essential core strength.

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Exercise 2: Push- Ups

These are assigned to soldiers in the army both as an exercise as well as a form of disciplining, and it’s easy to see why. Pushups are the best bodyweight exercise for the upper body.

You rest facedown on the floor, and place your palms on the sides of your shoulders. Keeping your body rigid, you push yourself off the ground. Then, you slowly come back to the starting position. That’s one pushup.

Pushups work your chest muscles, deltoids (shoulders), triceps (the back of your arms), abdominals (abs), and “wing” muscles under your armpit. They are a little tough: you can make them easier for yourself by kneeling (knee pushups).

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Exercise 3: Jumping Jacks

They are fun to perform, you don’t need any equipment, they elevate your heart rate, and exhaust you really quickly. This makes jumping jacks one of the best cardio exercises you can do at home.

Do note that, if you’re extremely overweight, you might strain your knees and/or ankles. Consult your doctor before trying jumping jacks if you are on the heavier side.

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Exercise 4: Running And Walking

Nature’s best cardio exercise.

Going for a walk or a jog may not seem like much, but the effects speak for themselves. Runners and athletes don’t do a whole lot of other weight training exercises. They are all about the cardio, and running works great for this.

If running puts too much strain on your ankles or other joints, switch to walking. It has its own benefits.

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Use these 4 workouts, and you can build muscle and lose weight right at home. And you wouldn’t have to buy so much as a dumbbell, or a treadmill.

References:

https://www.mnn.com/health/fitness-well-being/stories/6-exercises-for-building-muscle-without-equipment

https://www.mensfitness.com/training/build-muscle/bulk-up-without-lifting-a-weight

The 3 Best Workouts For Children At Home

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In India, today is the day we celebrate children all over the country. Even as we cherish the precious ‘junior’ members of our families, there’s an increasing concern about their fitness.

Children are increasingly becoming both unfit and unhealthy. The increasing number of cases of child obesity, and lifestyle diseases, underline this fact. We need to do something about this, or we’ll be letting our children lose the health and wellness they deserve.

These 3 workouts are a step in the right direction. What’s great about them is that you can do them all at home. No gym/equipment required!

Workout #1: Push Ups

What do US Navy SEALs and your child have in common? Well if your kid tries, push-ups, that’s one thing!

Like the rest of the workouts on this list, the push up is highly effective, and requires little to no equipment. Start by lying face down and placing your hands a little wider than a shoulder width apart. Steadily lower yourself, keeping your form correct. That means that your head, shoulders, and butt are all in one straight line.

With pushups, it’s all about maintaining good form; you burn considerable energy, and an improper form can cause damage.

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Workout #2: Ab Crunches

Also called curl-ups because you curl up your chest towards your knees. You start by lying in a face-upwards position, keeping your knees bent so that your heels are quite close to your buttocks.

Then, bring your shoulders up and towards your knees.

Ab crunches have two-fold benefits. They help your abs get proper definition, and also increase your core strength.

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Workout #3: Squats

Simple, and once your children get through the initial ‘finding it tough’ stage, they’ll find it fun. Squats are often the workout of choice of every type of exerciser: gym freaks, athletes, bodybuilders, power lifters, sprinters, novices, pros, everyone.

How you do them: the starting position is to stand with your legs set about shoulder-width apart. Lower yourself in a deep knee bend, keeping your entire body upwards of your buttocks in a firm vertical line.

Imagine yourself sitting on an invisible box between and slightly behind your legs: that’s the best form for a squat.

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With these three exercises (done with the right form, with an adult supervising), you can start your child on the path to fitness right at home. You won’t need any equipment either!

References:

https://www.nerdfitness.com/blog/proper-push-up/

https://www.babble.com/parenting/working-out-with-kids/

Learn How To Make Calorie Counting Work For You

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When the words ‘weight loss’ and ‘effortless’ come together, you probably sit up straight and pay attention. Who wouldn’t like to lose weight without putting too much work into it? Well, calorie counting is known to do just that.

Even so, calorie counting has its naysayers too. Some people claim that calorie counting by itself doesn’t do too much. We agree.

Here’s what you need to know to make this work for you. Easily.

First Things First: How Does It Work?

A calorie is science-speak for the amount of energy you need to raise the temperature of a liter of water by 1°C. All the food you eat supplies you with a certain amount of energy, which is measured as a number of calories.

The calories that you don’t use for activities like breathing, walking, running and talking? These get stored as fat. When they add up, this is what causes weight gain.

Calorie counting to lose weight simply means that you eat less calories than you spend, making yourself lose weight over time.
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Best Practice Methods

When you count calories, you’ll need to get into the nitty gritty details. Monitor the number of calories you consume on an average, and how much you burn on a daily basis. Be careful with the size of portions and servings at meals; a whole grain roti might mean less calories, but too many and you’ll end up overloading the calorie scale.

Another key to success with calorie counting: keep track of your weight loss/gain. Weigh yourself on an empty stomach each morning, and watch the trend. This is how you’ll know which way the calories in / calories out balance is tipped.

A food journal also makes sense, for the same reason.

Another best practice when it comes to weight loss: measure your exercise efforts in terms of calories burned, and not the number of steps, or your heart rate. This way, you’ll have a realistic idea of your calorie balance.

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Tips For Success

Quality over quantity: the lesser the calories, the more likely you are to lose weight. But exercise logic: the effect of 100 calories of vegetables on your body is going to be better than the effect of 100 calories of aloo tikki, for instance.

Make sure you get most of your nutrition from high quality plants and animals that have undergone the minimal amount of processing. This way, calorie counting actually becomes easier.

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Make calorie counting work for you by using the right knowledge. These tips should put you on the right path!

References:

https://www.healthline.com/nutrition/counting-calories-101

http://www.acaloriecounter.com/calorie-counting.php

Why You Should Consider Boxing For Fitness?

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Boxing, one of the trends in fitness that’s almost always popular. It is certainly an effective workout (science says so), and you probably get to know how much fun it is to punch stuff. If that’s not enough to persuade you to add boxing to your plan, these five benefits will have you itching to start this workout.

 

1.Boxing is a total body workout

 

During a boxing workout, your upper body, lower body may engage as you punch or kick the bag. In addition to boosting energy it also improves your total body fitness.



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  1. Boxing can burn an insane amount of calories

The effect of boxing can be well worth an hour of your time. It is the type of exercise that builds energy, speed, and power, and boost your endurance. Boxing burns anywhere from 600-1500 calories per hour for an adult, depending on weight and technique of boxing. So, compared to running or pedalling at a steady clip, boxing burns more calories in a short time.

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  1. Boxing knocks out stress

 

All of that frustration from work, take it out on the bag. Punching the heavy bag releases all of that pent up aggressiveness and allows you to relieve your stress through a healthy outlet.

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4. Enhanced Cardiovascular Health

You hear it all the time: You need to do cardio to look after your heart. But “doing cardio” does not mean that you have to hop on a treadmill to log your required minutes. You can keep your heart rate up during the workout by punching, kicking and jumping your way to feel hale and hearty.

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  1. Self-Defense

 

Boxing improves your courage and confidence. It is presumed that using boxing as a way can empower women, youth, and other people groups. Especially for women, boxing skills can be used as self defense technique during the event of an attack.

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Incase you’re looking to build strength, lose weight, or even step into a competition ring, you should find a fitness center near you and give it a shot because it is well worth your time.

References:

https://www.health.harvard.edu/exercise-and-fitness/punch-up-your-exercise-routine-with-fitness-boxing

https://www.standard.co.uk/lifestyle/health/7-reasons-why-you-should-try-a-boxing-fitness-class-a3192041.html

 

Weight Loss Wars Q&A: Cardio Vs. Weight Training

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Hi! If you’ve worked out or at least thought about it, you’ve probably seen that there are two major schools of thought on weight loss through exercise: strength training, and cardio.

Cardio, so called because it improves heart health by challenging it, involves running, jumping, swimming and cycling. It is generally considered relatively low intensity. Strength training includes heavier intensity workouts using bodyweight exercises, or (more commonly) weight training. Since it involves higher intensity activities that challenge the various muscles in your body, it is also called resistance training.

So, if you’re looking to reduce weight, which should you go for? Read this Q&A-style article to find out!

Question 1: Which Of These Is Key To Weight Loss?

First things first. Neither cardio nor strength training can do anything significant for your weight loss, unless they are coupled with a kickass diet.

In fact, what you eat actually contributes to 80-90% of your weight loss. Cut down on calories, cut out all junk food, and start eating healthy food like veggies, fruits and lean meats. Whatever your weight loss plan, have a sturdy nutritional plan in place.

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Question 2: “I’m Starting Out. Which Should I Try First?

The answer certainly seems to be cardio. It’s easy, you don’t need any specialized equipment, and you can do cardio pretty much anywhere: no gym necessary.

The mechanics of weight loss are pretty simple: you burn more calories than you eat. A 5km run can burn about 300 calories. That’s how much you eat in a small-to-medium sized lunch. Ninety percent of people on weight loss regimens do simple cardio: 1 hour of walking everyday.

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Question 3: “So Why Even Lift Weights At All?”

Well, consider this stat: in a comparative weight loss study, people who tried resistance training for 12 weeks lost up to 50% more fat than people on an aerobics or diet plan.

Strength training may make for a slightly less calorie-burning workout than cardio, but here’s the secret: training with weights can speed up metabolism. How? Resistance training actually breaks them down; as you naturally build them back up through the rest of the day, you actually burn some ‘bonus’ calories.

And that’s a significant amount.

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Question 4: “Okay, So What Do I Do?”

In a strict head-to-head, cardio seems to have the slight edge when it comes specifically to losing weight.

The best thing for you? Experts suggest a combination of diet, cardio, and weights-based resistance training. Let the cardio support your weight-training regimen, and you should see results very quickly.

References:

https://www.nerdfitness.com/blog/what-burns-more-calories-cardio-intervals-or-weight-training/

http://www.health.com/weight-loss/best-exercise-to-lose-weight

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