Latest news with #strengthTraining
The Independent
07-07-2025
- Health
- The Independent
These expert-approved five-minute daily workouts can improve flexibility, strength and longevity
Fitting an hour-long workout into your day can be tricky for a lot of people. Fortunately, lengthy sessions at the gym aren't a prerequisite of a successful and sustainable exercise plan. If you spend most of your days sitting at a desk and struggling to find time to move, 'exercise snacking' could be the perfect solution. This fitness trend involves committing to a few short bouts of activity throughout the day – think a snack, instead of a full meal – and it offers plenty of benefits. A small study conducted by the University of Essex found that just 16 minutes of bodyweight exercises like squats and lunges, spread across a standard eight-hour work day, helped subjects strengthen their muscles and boost their balance over the course of four weeks. And a 2022 article, published in the Exercise and Sport Sciences Review, found positive impacts from even shorter bursts of activity – namely, 15-30 seconds of vigorous-intensity exercises such as cycling or stair climbing, three times per day. It concluded that this strategy was effective at 'improving cardiorespiratory fitness and exercise performance in inactive adults'. In short, treating your workouts like little snacks throughout your day, rather than a full hour-long gym session, could improve your strength, flexibility and longevity dramatically. If that impressive list of benefits has piqued your interest, read on. Below, we speak to three experts on walking, stretching and strength training, and task each with sharing a few simple exercise snacking ideas for Independent readers to try. Walking Make conscious choices to increase your daily activity levels, such as using the stairs rather than a lift, or picking a parking spot further away from your office. Try picking up the pace while walking for greater potential health benefits. For some, a walk is the ideal way to keep fit. It's cheap, easy to do and boasts a raft of benefits. It's also a great option if you want to jump on the exercise snacking trend. 'It's a good general recommendation for anyone to exercise throughout the day,' says Dr Elroy Aguiar, an assistant professor of exercise science at The University of Alabama with a specialism in all things step-based. 'Some new research that's come out in the last couple of years is actually saying that sedentary time, sitting down for long periods, can be offset by doing large amounts of exercise. But ideally you should have less sedentary time and lower amounts of aerobic or resistance training exercise [throughout the day]. That's the ideal combination.' Walking is one of the most accessible ways to do this: you don't need any equipment, and you can do it pretty much anywhere. 'You don't need to think about those breaks in sedentary time as 'exercise', it's more like purposeful movement in between bouts of doing things,' advises Dr Aguiar. 'For example, parking your car a little bit further away than the car park that's immediately by your office, or using public transport and getting off one stop early.' 'It's more about thinking of activity as a choice throughout the day: building in movement wherever possible rather than thinking 'I have to have an hour to exercise, otherwise I'm not doing any'.' His second piece of advice is to be mindful of the intensity of this purposeful movement. If you're walking, that might mean picking up the pace slightly – Dr Aguiar's research points to a cadence of 100 steps per minute being representative of moderate-intensity. The World Health Organisation (WHO) recommends at least 150 minutes of moderate-intensity physical activity per week, and promises 'significant physical and mental health benefits from regular exercise'. If you can chip away at this target with a brisk walk a few times each day, you'll be well on your way. So, try incorporating a few faster-paced walks into your day to enjoy health perks such as increased energy expenditure and improved cardiovascular fitness. Strength training Add a short circuit of compound (multi-muscle) bodyweight exercises such as squats, lunges and press-ups into your work day. Try to work all of the major muscle groups (the chest, back, shoulders, arms, legs and core) at least a couple of times per week. Strength training lays the foundations of a fit and functional body, not only helping you build strength and muscle, but also increasing your mobility, bone density and joint health to minimise injury risk. And you don't need to pump iron for hours on end to achieve this. 'Many people believe you need a 60-minute-plus session to feel the benefits of exercise, but nothing could be further from the truth,' says Raquel Sanjurjo, a gym-owner and personal trainer with more than a decade of experience. 'Studies show that as long as there is enough stimulus across the week, your strength and muscle will increase. It doesn't matter if you do it in a 90-minute window or in 10-minute blocks spread throughout the day. Just try to hit all of the muscle groups [the chest, back, shoulders, arms, legs and core] for four to eight sets each week, then get ready for the gains.' Sanjurjo recommends using the routine below when you're short on time and don't have any equipment to hand. In five minutes, complete as many rounds as possible of the circuit below: Squat x10 Sit-up x10 Jumping lunge x10 (five on each side) Press-up x5 If you can't perform a press-up, you can make this exercise easier by placing your hands on an elevated surface like a sturdy chair or your desk. You can also swap the jumping lunges for standard lunges if you prefer low-impact workouts. Stretching Find a five-minute stretching routine you can do anywhere without any specialist equipment. If you sit down a lot during the day, try to break up sedentary periods with this stretching routine. If you're looking for a more relaxed way to add some extra movement into your day, stretching is a top option. Stretching can also help with mobility later in life and help you maintain more independence as you age. 'For most people, the biggest benefit they're going to get from stretching is that feeling of losing restriction and [gaining that] freedom to be able to move,' says flexibility expert and Bodyweight Warrior founder Tom Merrick. A sedentary lifestyle can have the opposite effect, leading to a downturn in flexibility, according to the Harvard Medical School so if you can make short stretching sessions a part of your exercise snacking routine, you'll reap the rewards for years to come. 'If you're sitting a lot in the day, you're going to get some compression and tightness of the glutes, and they then have an impact on other lower body positions like the squat,' Merrick says. 'Loosening the hips really helps to unlock things. The hip flexors tend to be tight on a lot of people.' In the clip below, he shares five stretches he does every day. There are two to specifically target the hips – the couch stretch and 90/90 – and this pair can be done pretty much anywhere. The squat and elephant walk are accessible too, loosening tight hips and hamstrings, but you'll need a pull-up bar to perform the hang for healthier shoulders and decompression of the spine. Try holding each stretch for 60 seconds for some respite from your usual posture at your desk. How to use exercise snacking Exercise snacking is a great way to introduce more movement into your day, especially if you're someone who struggles to find time to work out. Above, you'll find all the ingredients you need to give it a try. The main appeal of exercise snacking is its accessibility – there's no point committing to an itinerary you know you won't stick to. Instead, start with just one or two short bouts of exercise per day, prioritising things that are achievable, enjoyable and make you feel good – this is the key to making an exercise plan stick. When you're consistently completing these sessions, you can slowly try adding more in, with the end goal of hitting the 150-minutes of moderate-intensity activity (or 75-minutes of vigorous-intensity activity) per week championed by the WHO and NHS. And there you have it, a bite-sized answer to your workout woes and a great place to start if you're new to exercise, or getting back into it.
Health Line
23-06-2025
- Health
- Health Line
The Benefits of Kettlebell Swings and How to Do Them Right
Kettlebell swings are a high intensity, low impact exercise that works the muscles of your upper and lower body and your midsection. They can help you improve your cardiovascular fitness and strength. Over the past decade, kettlebell swings have grown in popularity as a quick full-body workout. Originating in Russia, kettlebells (called girya in Russian) are associated with great power and strength. People originally used them to measure against the weight of various goods but eventually used them in strength competitions. Nowadays, they're popular in workout programs such as CrossFit and athletic training programs. Because they're convenient and relatively simple to use, they're also common in high intensity exercise plans for the average person. What are the benefits of using a kettlebell? Potential benefits of kettlebell swings include: Better cardiorespiratory fitness: Kettlebell swings involve your whole body, which requires your heart to beat faster to pump blood throughout your body. Stronger posterior chain: Kettlebell swings target your upper and lower back, glutes, and hamstrings, known collectively as the posterior chain. Full-body workout: Kettlebell swings use your upper body, core, and lower body for an excellent full-body workout. Powerful calorie burn: Kettlebell workouts are high intensity and can burn a lot of calories in a short time. You may burn more calories after the workout due to post-exercise oxygen consumption, which is a temporary increase in metabolism to support recovery. Quick and convenient exercise: Most kettlebell workouts only require a kettlebell. The duration and type of workout can vary based on a person's needs. Low impact exercise: Kettlebells keep your feet planted on the ground, reducing force and pressure on your knees. For some people, this may be a better option for getting the heart pumping than higher impact exercises such as jump training. What muscles do kettlebell swings work? Kettlebell swings are a full-body workout because they target muscles of the upper body, lower body, and core. In particular, kettlebell swings target muscles of the posterior chain, which includes the: glutes hamstrings calves erector spinae trapezius (traps) rhomboids You may also notice some activation of your abdominals, quadriceps, anterior deltoids, pectorals, and forearm muscles — which are considered part of the anterior chain (front of the body). In addition, kettlebell swings can help improve your grip strength. How to do a proper kettlebell swing To get the most out of your workout and reduce your risk of injury, it's important to learn how to properly swing a kettlebell. Here's how to do it: Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Keep your back straight and engage your core. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as they will naturally go. Your goal is shoulder height or parallel to the ground, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is one rep. Perform two to three sets of 10 to 20 reps, or continue for your preferred time (e.g., as many as you can do in five minutes). It's important to focus on proper form throughout this movement to prevent lower back injury. Most of the force should come from your legs and glutes, not your shoulders and arms. Focusing on the hip-hinge movement during the lowering phase will allow you to safely build power and momentum. Do not abruptly stop the exercise, which may lead to injury. Instead, slowly reduce the speed and power of your swings until you can safely stop. Beginners may benefit from speaking with a fitness professional before trying kettlebells to ensure they are a suitable exercise. A professional can help with proper form and weight, and recommend new types of swings to progress to. Common mistakes when doing kettlebell swings While kettlebell swings can be an effective and safe exercise, the following mistakes may slow your results and potentially lead to injury: Lifting with your arms: The power and momentum from your lower body should drive the kettlebell up. Your arms should simply guide the kettlebell, not do the heavy lifting. Rounding your back: Rounding your back and shoulders during the lowering phase can put excess strain on your lower back, leading to an injury. Keep your upper back and shoulder muscles strong to resist the pull of gravity. Squatting: The kettlebell swing relies on a hip-hinge movement to swing the kettlebell up and in front of your body. Squatting puts more attention on your quadriceps and produces less power. Bending your knees too much: This can result in a squatting movement, which will not produce as much power and momentum. Not engaging your core: To prevent lower back injury and support the movement, keep your core engaged throughout the exercise. Swinging too fast: Kettlebell swings involve intentional, controlled movements. Moving too quickly will place more focus on your upper body because you're not giving your lower body enough time to generate force. This may also lead to injury. Using the wrong weight: The kettlebell should be heavy enough to provide a challenge but not so heavy that you can't lift it and compromise your form. It's best to gradually increase the weight once you perfect your form to improve strength. Forgetting to breathe: Focus on inhaling as you hinge and exhaling as you push. As you learn to swing a kettlebell, remember to keep these common mistakes at the top of your mind. How to pick the right weight for a kettlebell swing Kettlebell weights can range from 4.4 to 202.8 pounds (2 to 92 kilograms). Choosing the right kettlebell weight will depend on your strength and experience, and the type of workout you want to do. Kettlebell swings usually do not involve kettlebells that weigh over 70 pounds (31.7 kilograms). If you're a beginner, it's best to choose a lighter kettlebell. This will allow you to practice the swing movement with proper form, reducing the risk of injury. As you perfect your form and get stronger, you may wish to increase your kettlebell weight.
Washington Post
20-06-2025
- Sport
- Washington Post
The Ozempic era is forcing wellness retreats for the elite to change
It was 3 p.m., and already Mitra Mechanic had completed a yoga class and a four-hour guided hike. Peeling off her sweat-soaked clothes and devouring a snack — a few pieces of raw vegetables and a meager dollop of hummus — she steeled herself for the next workout on her packed schedule: strength training.
Yahoo
15-06-2025
- Health
- Yahoo
Why sports dietitians say you shouldn't fast before weightlifting
Happy Friday, everybody. I'm a big fan of the pre-gym snack, and it turns out experts agree that eating before lifting is the right move. But the details are crucial here. Let's jump in! While there are supposed benefits and lots of talk around fasted cardio, experts say it's important to fuel up before strength training. Specifically, experts suggest eating something with carbs and protein. The carbs will become glycogen in your muscles, giving you energy, while the protein breaks down into amino acids, which support muscle growth and recovery. Not eating before strength training could 'lead to quicker muscular fatigue, reduced ability to do work and the perception that the work is harder,' said sports dietitian Laura Kunces. Snack an hour before working out, and skip anything too fatty, as that could impact digestion. Need ideas for what to eat? Here are some options. [Women's Health] What's your go-to pre-gym snack? Let me know. See you next week! About One Small Thing: One Small Thing is a daily health newsletter from Yahoo News.
CNA
14-06-2025
- Health
- CNA
Want to get stronger and avoid injury? Try these eccentric exercises
In the gym, it can be tempting to focus on the showiest moves: The impressive deadlift, an explosive bench press. But to build strength and reduce your injury risk, how much you lift isn't the only thing that matters. Lowering a weight can do as much – if not more – for your health. Most movements consist of two phases. During a bicep curl, for example, your muscle shortens as you lift the weight and lengthens as you lower it. But if you don't spend enough time on the second part – called the eccentric phase – you're leaving significant strength and muscle gains on the table. LOWERING WEIGHT BUILDS STRENGTH… Within a muscle, the action of lowering a weight is fundamentally different from lifting it. For one, it feels easier. That's partly because you're working with gravity and partly because connective tissues play a bigger role in lightening the load. As a result, you need less energy and oxygen to handle the weight, said Brent Pekarski, a physical therapist with University Hospitals Drusinsky Sports Medicine Institute in Ohio. Studies suggest you can lower up to 40 per cent more than you can lift. But don't be fooled – your muscles are working harder than you may realise during eccentric movements. Christoph Handschin, who studies muscles at the University of Basel in Switzerland, described a workout session he had on an eccentric bike, which forces you to push against pedals that spin backward. 'It felt very easy, but the next day, I had sore muscles like crazy,' he said. That's because your muscles can produce more force extending than contracting. This makes it easier to progressively overload them, because you can increase the weight or repetitions of your workouts with less effort. Also, some experts say that when a muscle is stretched under tension, it signals different proteins and hormones in the body to grow more muscle. It's difficult to difficult to say exactly how much more, since experts look at different body regions and exercises. All told, 'eccentric training can lead to approximately 20 to 50 per cent greater strength gains,' said Lindsey Lepley, a kinesiologist at the University of Michigan. This 'more bang for your buck' feature can make eccentric movements ideal for older adults or people recovering from injury, who may struggle with a traditional resistance training routine, she added. 'If you can't do a pull-up, say, you can still work on your pull-up muscles by practisingjust the lowering down part, which is easier,' said Katy Bowman, a biomechanist and author of Move Your DNA. … AND IT CAN HELP PREVENT INJURY Like a pulled rubber band, muscles stretched under strain can lead to injury. But eccentric movement can help. Lowering a weight trains our muscles to lengthen with control and strengthens them over time, said Disa Hatfield, a professor of kinesiology at the University of Rhode Island. A meta-analysis with more than 1,200 football and Australian football players, for example, found that 10 weeks of lower body eccentric training resulted in 65 per cent fewer hamstring injuries during their seasons. And for people with existing tendinitis, research suggests that eccentric exercises can reduce pain and restore function more effectively than other interventions, like traditional resistance training or rest. But start slowly. Delayed onset muscle soreness is more common after exercises that lengthen a muscle, Dr Lepley said. Dr Hatfield recommends limiting eccentric-only training to two out of every eight to 10 weeks, to break out of workout plateaus, for example. After all, 'in sports and in everyday life, we rarely do half a movement,' said Alena Luciani, a strength and conditioning coach in Toronto. HOW TO GET STARTED 1. SLOW DOWN A simple way to start eccentric workouts is to just slow the lowering phase of an exercise you already do. 'Take a squat, for example: Count to three as you go from the top of the squat to the bottom, then come back up in one second,' Luciani said. Gradually increase the time you spend travelling down to six seconds. Similarly, you can take a few seconds to bring your chest to the ground in a push-up or to lower the dumbbell in a bicep curl. 2. USE ONE ARM OR ONE LEG To reap more benefits, however, you have to increase the weight you are lowering over time, said Dr Hatfield, who's also a former competitive powerlifter. Equipment like a leg press machine can help. Use both legs to push the weight up, then lower it down with one. Do three sets of eight to 10 reps and then switch legs. Similarly, on a seated cable row machine, pull the weight up with both arms, then slowly release the weight with one arm. Nordic hamstring curls can greatly reduce your risk of injury and don't require a machine. Start in a kneeling position with your feet anchored behind you (hook them under a couch or enlist a friend). With your arms at your sides and your knees on the ground, slowly lower your torso toward the floor, keeping your body straight. Push up with your arms to reset and repeat four more times. As your hamstrings get stronger, increase to three sets of eight to 10 reps. 4. COAST DOWNHILL Walking or running downhill is another great way to build strength in your legs. When your thighs lengthen while controlling your descent, they become better at quickly producing force. Add hills to your route or set your treadmill to a negative slope. To increase the challenge, steepen the slope or speed up.
