Forum: Exercises

If you already own a heart rate monitor or fitness tracker, then this is a good time to start using it. If not, you may want to either go out and buy one, or learn how to do it yourself. “Don't just exercise for a set amount of time and call it quits," Duffy says. "You need to bring the intensity...

When it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should...

Some trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you’re already taking protein supplements—but what else? Creatine, for one, “seems to be about the most effective strength- and size-building supplement,”...

If getting huge is your goal, then throttle back on your cardio workouts, says LaCerte—chances are, you’ll be burning far too many calories. So what should you do if you still want to get in some cardio? LaCerte says “a light jog a few days per week for 20 minutes is adequate.” If you're aiming to...

Wondering how to get the most out of lifting weights? "Use a weight that will have you failing on the set between the 30- and 40-second mark," Duffy says. Time under tension causes muscle to grow. “If you’re failing at 20 seconds, you know that weight was too heavy.”

Don’t take any shortcuts. “Aim for the largest range of motion you can achieve in your exercises,” says Lee Boyce, C.P.T. “Your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.”

Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform compound movements and train with...

Everything you consume should have substantial nutritional value. “You want the most nutritional bang for your buck," says Dan Trink, C.S.C.S., a strength coach and trainer. "Everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward...

Eating only three daily meals? Not a great idea. “Half the people I deal with aren’t losing weight because they don’t eat enough,” says veteran personal trainer Mike Duffy. Duffy advises his clients “to eat five times a day, about every three hours, to stimulate their metabolism” including two...

Preparing meals in advance gives you the best chance to accomplish your nutrition goals, says Micah LaCerte, a personal trainer and fitness competition world champion. That way, he says, you won't feel pressured to eat unhealthy foods or skip meals. Check out 10 of our favorite simple meal-prep...

Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you’re likely to stall. Maintain a balanced diet consisting of fruits,...

Researchers of a 2020 review found that for people with overweight or obesity, having consistent exercise times (particularly in the morning) was associated with the experience of weight loss and the creation of exercise habits.23

Of note, for most adults, the recommended amount of fiber you should consume daily is between 21 grams to 30 grams.22 Along with protein and healthy fats, fiber is one of those nutritional elements that keeps you full and fueled all day long. If you're trying to lose weight, fiber is your best...

For example, you can rub an anti-chafe stick on any spots that have the potential to chafe. Moisture-wicking fabrics help, too. So, if you have a few quick-dry shirts (Nike, Asics, and Under Armour all make them), save those for your long runs or tough workouts when chafing is most likely to occur.

However, if you find fast food is your only option, pull up the restaurant's nutrition facts online. You can make an informed decision ahead of time about what to order. "Nearly every quick-service restaurant has a relatively healthful option or two," said Newgent. Salads, chili, or grilled chicken...

You'll want to be aware of sunscreens labeled "water resistant," as they are required to be tested to see how effective they are. Additionally, the FDA stated that "waterproof" sunscreens do not exist—at some point, sunscreens will wash off.20 Also, consider trading in your white tee and instead...

This type of starch has been said to help with weight management by keeping a person feeling fuller for longer.18 This means you won't have to eat as much to feel satiated. At times, you may consider cutting out your carbs to lose weight. But before adding dinner rolls and chips to your "no"...

If your partner loves pizza, try ordering a pie that's heavy on the veggies and light on the cheese—then supplement it with a side salad. Also, instead of bringing a super sweet dessert on baked goods day at work, you could take baked pears with cinnamon or mini fruit-and-nut muffins to...

For breakfast, opt for a high-carbohydrate meal—one similar to what you'll be eating on race day, so you can find out what foods digest best for yourself. Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream cheese. Then, have a well-rounded meal post-workout to help...

Side stitches can be a major nuisance—especially when they keep you from completing a workout. Suggested ways to ease the ache have included actions Deep breathing Pushing on the area that hurts Stopping exercise

"The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting," Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist, told Health. Just make sure the cup is made of comfy...

"Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe," said Kastor. So even if your sneakers have only 150 miles on them but are more than two years old, recycle them because chances are they've already started deteriorating.

Take if you decide to change your running routine: "The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10% each week," said Kastor. You might also want to switch up your routine if you've been doing the same thing repeatedly, such as...

It's easy to get in a diet rut, even if you're loading up on flavorful fruits and veggies. Fortunately, having plenty of spices, fresh herbs, and citrus at your cooking beck and call can help.16 "It's amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime...

If you have a day when you consume more calories than your body needs to function, try not to stress. Keep in mind that it takes a lot of calories to gain a pound of body fat. "So really, that one off day doesn't usually result in any significant weight gain," said Newgent. What you do the next...