So, is it really important to wear a sports bra while you work out? The answer is YES. Most of the people think that sports bras are there just to make you look pretty. While there are some people who think that these bras are just for large-chested women, but they are a vital part of your workout wardrobe.
If there is anything that you need to spend your money on, then sports bra it is. Some of the reasons for this are listed as follows:
Most of the exercise forms enable your breasts to bounce up and down irrespective of the cup size. It is important as it can definitely pose some serious risks to health. As you know, breasts comprise of fatty tissues, where fragile ligaments and skin surrounds them.
The main problem is that when these ligaments are broken or stretched upon, they sag and you can do nothing about it. All this has nothing to do with small or big breasts. Once these ligaments are broken down, they will not bounce back again.
While purchasing a sports bra, you need to consider whether you will be doing low or high impact exercises. This is so because both of these exercises require different sports bras. Plus, go for a bra that perfectly suits you. There are several options available like compression bras and bras with inbuilt cups. So, choose a sports bra depending on your cup size, activity level, and preference.
There can be nothing more annoying than straps that keep on falling down. Also, underwires that keep on digging into your soft skin. One can relate to hooks becoming really loose and things that come out while you try to perform an intense workout. It is best to go with a sports bra.
With sports bras, one can regulate the temperature of one’s body in a better way, especially when it’s really hot outside. This is so because sports bras are made up of fabrics that do not make you as sweaty and hot. So, purchase a sports bra and do not ruin your laced bras with all the sweat that tries to escape your body during workout sessions.
When you workout using a normal T-shirt bra or without a bra, there are chances that you will develop breast and back pain due to this. A sports bra is designed especially to hold up your breasts from all the way around. It makes sure that your breasts are secure while your skin easily breathes.
It does not matter what kind of exercise you perform, purchasing a high-quality sports bra is as worthy as buying a good pair of sneakers. A good sports bra will effectively support your whole body and improve your workout session a lot.
Hopefully, you get an idea of why it is important to wear a sports bra during your workout session. Now, buy a sports bra and take your fitness goals to the next level.
If you want to learn some amazing aerobic step workouts, then look no further as we are here to inform you about them. We can teach you some awesome aerobic exercises with step for both beginner and advanced levels. These aerobic step workouts are for both men and women.
Benefits of aerobic step workouts
Even though you might have heard that aerobic step exercises are only for women, they can equally benefit men. Step aerobics is not only about how quickly you can run up and down from a specific height. But, it also helps in managing your weight, toning muscles, and burning up to 10 calories per minute.
When you do step aerobics regularly, you can enhance your muscular as well as cardiovascular endurance. Using both lower as well as upper body movements together enhances your agility and coordination. Moreover, the constant push up onto the step increases leg strength.
With weights and an adjustable step, you can augment the strength of your workouts. Thus, the only obstacle between you and aerobic step exercises is buying the much-needed gear, that is, the aerobic step. You can buy one and get started with aerobic step exercises today!
Just make sure that you put forward a sturdy step with plenty of foot space in order to save yourself from falling off the step while you exercise. Moreover, ensure that you wear a well-fitted and comfortable pair of shoes so that you don’t slip while making fast movements.
Top 4 aerobic step workouts
Let us take a look at the four aerobic step routines you can follow:
This is a convenient, great, and short workout for your legs. It’s a mixture of plyo and cardio, including lots of jump squats, squats, side squats, and lunge movements. These movements place a high demand on your hamstrings, glutes, and quads. It’s a great cross-training workout for runners since it increases your running speed and adds more power to your legs.
This intense and no-fuss aerobic step workout comprises a lot of activities within 20 minutes. This flexible workout is great when you’re trapped for a long time. Plus, it’s comparatively simple for beginners since they can perform it as per their own speed.
This complete internal aerobic step workout aids in both strength as well as cardio training with the help of weights. The workout begins with cardio of eight minutes in order to pump up the flow of blood prior to following the four HIIT routines using weights. Make sure you properly warm up and cool down after you take this workout.
This workout is of 40 minutes as mentioned above. It’s a mixture of strength and cardio exercises for both the lower as well as the upper body. It comprises two distinct sets of 10 minutes, each of which are repeated two times. This is equal to a 4 x 10-minute aerobic step workout. Every set ends with a short break.
So, these are some of the amazing aerobic workouts with an aerobic step that you can incorporate in your workout regime. No matter if you’re a woman or a man, you can use these aerobic step workouts for their various benefits.
At times, it is almost impossible to complete a full hour of yoga, with your daily schedule. But there are some yoga exercises that you can do even if you have the minimum time. These exercises will effectively stretch your hips, hamstrings, and back, which are the key problem areas for most people.
Some of the top yoga exercises that you can perform within the premises of your home are:
There are many different variations of this particular yoga exercise. It is a series of moves and postures that end up saluting the sun. This yoga exercise is practiced typically when the sun is rising. It does not matter what variation you use; this exercise is a great way to warm up the body and sync the flow of your breath with the movement of the body, as they work on all seven major chakras.
Most commonly known as the Chair Pose, this particular exercise is a bit more on the relaxed and comfortable side. Some other translations of Utkatasana are Fierce Pose and Thunderbolt. But ultimately, this exercise is a great way to generate heat all over your body and build up energy levels quickly. It also activates the legs and core and helps your mind stay positive and present.
It is important that your body gets the benefits of twisting of the revolved variation. It has been proven that twisting poses have a squeeze-and-release effect on the body that is good of the internal organs and the digestive tract. This exercise also helps in detoxifying the body. But it is advised that you skip breakfast before getting all twisty on your body.
This is a yoga exercise that will have the best effects on your body when done in the morning. It will involve your whole physique and is a great exercise to wake your sleeping muscles up. The stretch will go through the back of your hips and legs and will make you feel incredible. It is no surprise that dogs perform this particular exercise when they wake up.
If you have a psoas problem where the muscles like to shorten and grip any chance they get, then this yoga exercise will benefit you greatly. Also known as the low lunge, Anjaneyasana will feel like a bubble bath for your hips. The open stretching will benefit your torso, arms, and hips, apart from building strength in the legs.
This is one of those yoga exercises that will allow you a few moments on grace on the yoga mat. The backbend involved in this exercise will open up the heart space and you will feel a surge of beautiful energy simply traveling down your spin. The perfect balancing posture will encourage equilibrium in both your mind and body.
Apart from the above, there are many different yoga exercises that can greatly benefit your body. So pick up your yoga mat, try out as many exercises as you can, and stick to those that you can perfect.
All types of athletes ranging from football to hockey base their physical exercise on improving the muscle of their core by using compound activities. But what do you do to get ripped abs? It is no surprise that abs get a good workout even when you are not exercising. This is because they are in the front and center of the body. But here are some exercises dedicated to building great abs:
Lie down and bend your knees to 90°. Raise your hands straight up over your head and point them upwards throughout the duration of the exercise. Sit up halfway and return to the floor. This is a single rep; you can continue as much as you can in a single set.
Take a barbell and load it with ten-pound plates; kneel on the floor at the back of it. Your shoulders need to be over the bar. Then, brace your abs and roll the bar forward. Once you begin to feel that your hips are sagging, roll yourself back to the original position. Continue till you feel a sharp pain on your thigh.
Kneel on the floor and hold an ab wheel beneath your shoulders. Then brace your abs and keep rolling front till you feel your hips might sag and about to lose your core’s tension. Roll back and repeat. Try to do as many reps as you can and end the set when you feel you might break your form.
You will need to make use of an adjustable cable pulley and set it to shoulder level; hold the handle with both hands and set your feet apart. Your body should be at 90° to the anchor point and far away from the machine, with extended arms. This will bring tension to the cable. Twist away from the machine in an action like chopping a tree. Make sure that your feet remain stationary.
Take a Swiss ball and lie back on the floor with your feet apart at shoulder-width. Make sure that your lower back is supported by the ball. Tuck your chin and place your hands behind your ears. Then curl your body up off the floor till you regain the sitting position again.
You need to look beyond deadlifts if you want to work on your abs. Plank holds and press-ups can beat even the heaviest deadlifts for core activation. It is also a common myth that abs need to be worked upon every day; in reality, two or three abs workout is optimal for most people.
Doing a hundred situps is not going to do anything for your back and abs, but it does not mean that you should ditch spinal flexion totally. If flexibility is important, you can opt for a wide range of crunches and curl-up exercises. However, if you are looking for maximum muscular development, than crunches and the above-stated exercises will help you realize your goal efficiently.
You already know that seeds have all the basic materials required to develop plants. This is why they are very nutritious. Seeds have lots of fiber, along with healthy polyunsaturated fats, monounsaturated fats and various vital antioxidants, vitamins, and minerals. Therefore, when you consume seeds with a healthy diet, they can reduce blood pressure, cholesterol, and blood sugar. In this blog post, you will get to know about three healthiest seeds you can eat.
Flaxseeds are also called linseeds. They contain a lot of lignans, omega-3 fats, especially alpha-linolenic acid (ALA), fiber, and many other nutrients. However, the omega-3 fats are present in the seed’s fibrous outer shell, which is not easily digestible. Thus, if you want more omega-3s, you must eat ground flaxseeds.
One ounce or 28 grams of flaxseeds contain many nutrients, including 152 calories, 7.8 grams of fiber, 5.2 grams of protein, 2.1 grams of monosaturated fat, 6.5 grams of omega-3 fats, 1.7 grams of omega-6 fats, 35% of the RDI manganese, 31% of the RDI thiamine or vitamin B1, and 28% of the RDI magnesium.
Studies show that flax seeds are helpful in reducing cholesterol, blood pressure, and the risk of cancer.
Chia seeds are quite same as flaxseeds since they also contain good amounts of omega-3 fats and fiber, along with many other nutrients. Just like flaxseeds, these seeds have many vital antioxidant polyphenols.
One ounce or 28 grams of chia seeds contains 137 calories, 10.6 grams of fiber, 4.4 grams of protein, 0.6 grams of monosaturated fat, 4.9 grams of omega-3 fats, 1.6 grams of omega-6 fats, 15% of the RDI thiamine or vitamin B1, 30% of the RDI magnesium, and 30% of the RDI manganese.
Chia seeds help in reducing blood sugar and risk factors for heart disease. Moreover, many studies show that eating chia seeds increases ALA in the blood, which is an essential omega-3 fatty acid that helps in reducing inflammation.
Hemp seeds provide over 30% vegetarian protein, along with many other important nutrients. Hemp seeds are one of the few plants that are complete sources of protein, including all necessary amino acids made by your body. Studies show that the quality of protein in hemp seeds is better than many other sources of plant protein.
One ounce or 28 grams of hemp seeds have 155 calories, 1.1 grams of fiber, 8.8 grams of protein, 0.6 grams of monosaturated fat, 10.7 grams of polyunsaturated fat, 45% of the RDI magnesium, 31% of the RDI thiamine or vitamin B1, and 30% of the RDI zinc.
Hemp seeds held in reducing the symptoms of chronic inflammatory conditions and eczema.
Seeds are full of healthy fats, fiber, antioxidant polyphenols, and vegetarian protein. Moreover, they can lower the risk of certain diseases. The lignans in some seeds help in lowering the risk of cancer as well as in reducing cholesterol. Therefore, you should incorporate healthy seeds in your diet. You can easily add them to smoothies, oatmeal, yogurt, and salads. This way you can simply add healthy nutrients to your diet.
One of the most common ingredients used in foods is flour. It’s used in a lot of foods, including desserts, noodles, and breads. Flour is also used to thicken soups and sauces. Most of the foods are made using wheat or white flour. However, these two types of flours are not good for people who suffer from celiac illness, non-celiac gluten sensitivity, or those who avoid gluten for any reason.
Luckily, you can find many flours that are free from gluten on the market. All these flours have a different taste, nutrient composition, and texture. So, let us take a look at the four best gluten-free flours you can use.
Almond flour is quite common. It’s free from gluten as well as grain. This type of flour is made from blanched, ground almonds after removing the skin of the almonds. One cup of almond flour has nearly 90 almonds with a nutty flavor.
Almond flour is usually used in making baked goods and is a great grain-free substitute to breadcrumbs. While using this flour, you need to use one additional egg, which makes your batter thicker and results in a denser end product.
As the name suggests, coconut flour is made from dried coconut meat and has a mild coconut flavor. It has a light texture that gives the same results as when using regular flour. Coconut flour is great for baking desserts and breads.
You must know that this type of flour absorbs much more water as compared to almond or regular flour. Moreover, coconut flour has high saturated fat lauric acid. It’s great for people who have gluten or nut allergies.
Even though the name of this flour is buckwheat flour, it’s free from wheat grain and gluten. It comes from the pseudocereals family, which is a group of grains that are not from the grass family and are consumed like cereals.
Buckwheat flour has a rich and earthy flavor. It’s ideal for baking yeast and quick bread. This type of flour is crumbly in nature owing to it being gluten-free. You can combine it with other gluten-free flours, such as brown rice flour, in order to make a quality end product.
Brown rice flour is made using ground brown rice. This whole-grain flour contains the endosperm, germ, and bran. This type of flour has a nutty flavor and it can be used to thicken sauces, to make a roux, and to make breaded foods such as chicken and fish. You can also use it to make noodles and combine it with other flours free of gluten for making cakes, cookies, and bread.
So, these were the four best flours that are free from gluten. You can make your food using these flours if you have celiac disease, non-celiac gluten sensitivity, or if you simply want to avoid gluten for some reason. There are a lot of gluten-free healthy alternatives to regular wheat flour.
Moreover, some flours that are free from gluten have more nutrients as compared to others, which make them healthier options for your diet. Therefore, you must choose gluten-free flours after comparing their taste and nutrients.
Weight-loss supplements have earned quite a bad name, especially the synthetic blend of useless ones that will do nothing more than help you lose water weight for a short period of time. However, there are certain nutrient-, minerals-, and vitamins-concentrated supplements that can effectively help you cut down weight, especially when taken with a workout regimen and a healthy diet.
If you are looking to shed some of those fat cells, here are some best supplements that can help you do so:
This is one of the most popular weight-loss supplements today. Garciniacambogia is a small and green-colored fruit that is shaped like a pumpkin. The skin of the fruit contains HCA (hydroxycitric acid), which is the active ingredient in this diet pill.
This pill inhibits the fat-producing enzyme in the body and increases the serotonin levels, thereby reducing cravings effectively. There are no known serious side-effects of this weight-loss supplement, apart from some mild digestive issues.
Hydroxycut is a weight-loss supplement that has been around for about a decade. It is also one of the most sought-after supplements for losing weight and cutting down fat. There are many different types of the same.
This pill contains many ingredients like plant extracts and caffeine that help cut down weight. However, if you are sensitive to caffeine, you might experience irritability, diarrhea, nausea, tremors, jitteriness, and anxiety.
Caffeine is one of the most consumed psychoactive substance today. It is naturally found in dark chocolate, green tea, and of course, coffee. Apart from these, caffeine can also be found in processed beverages and foods.
Caffeine boosts the metabolism of the body to a maximum limit of 11% and burns up to 29% of the body fat. But, as said above, there are some side effects if you are not exactly a caffeine-loving person. Additionally, caffeine is also very addictive and reduces quality sleep.
Raspberry ketone is a substance that is found in raspberries, which is responsible for the fruit’s distinct smell. A synthetic version of the fruit’s ketones is sold as a weight-loss supplement. The ketones increase the level of adiponectin hormone, which is related to weight loss and the breakdown of fat. The only known side-effect of this weight-loss pill is that your burps might smell like raspberries.
Choosing the right weight-loss supplement will help you lose weight without having to face the side-effects. The above supplements are some of the best weight-loss solutions today.
The effect of caffeine on our health is a long debated topic with no obvious results as of yet. The popularity of coffee and its diverse varieties is ample proof. For the more caffeine conscious coffee lovers, there is of course the decaffeinated version. So, is caffeine good or bad for your health? Here are some facts to mull over as you drink your morning cup of coffee.
Although caffeine does not have any nutritional value, scientific studies on the effect of caffeine and coffee in general reveal that coffee has several health benefits. Here are a few important benefits of coffee:
Health Implications of Caffeine
If you prefer caffeinated beverages, instead of coffee, black tea or green tea offers better health benefits.
Even if caffeine lacks any nutritional benefits, it has mild addictive effect. So on chronic consumption it can lead to insomnia, restlessness and panic attacks.
Too much of caffeine can increase stomach acid production, eye pressure and also interact with certain medications such as asthma drugs.
When to Avoid Coffee
If you have trouble sleeping, get panic attacks, have glaucoma or GERD, or drink just coffee while avoiding eating healthy vegetables and fruits, it is best to reduce your coffee consumption.
This applies to people who find their morning cup of coffee way more energetic than a morning run and to those who deprive their well needed sleep due to drinking too many cups of coffee.
If the above symptoms are severe it is best to avoid coffee completely. But, stopping coffee abruptly can lead to withdrawal symptoms, particularly very harsh headaches. It is best to taper down the coffee gradually.
You can instead opt for caffeine supplements that can help you gain all the nutritional benefits of coffee, yet not get addicted to it.
Drink Coffee Safely
If you drink only a few cups of coffee in a day and do not have any of the above mentioned issues there is absolutely no harm in enjoying your cup of flavored or decaffeinated coffee. But, make sure you follow the tips below to ensure it is safe to do so:
According to the federal guidelines on coffee drinking, 3 to 5 cups of coffee is allowable for a healthy diet and the coffee should be in plain black form. If needed drink black coffee with soy milk or any other nonfat milk and use a fiber added sweetener with zero calories like Splenda.
Everyone knows how challenging it is to lose weight and modify lifelong habits. That’s why we have come up with unbelievable exercise challenges. Each of these exercises will help you attain your fitness goal. So, start today because there will never be a perfect time to begin!
If you are not a runner, it is time to become one. It is the perfect challenge to burn fat, tone up your body, and change the fitness regimen outside gyms. In this program, you just have to run for 15 minutes or one mile straight for 15 days.
This challenge comprises of cross-training workouts and running. It will burn fat as well as strengthen your muscles and heart. So, go for this challenge to achieve your fitness goal.
It is another 15-day challenge to keep your body fit. This challenge helps in effective and fast fat loss. For performing this challenge, you will need workout equipment like a stability ball and dumbbells. So, all you need to do is perform workouts for about 20 minutes.
This fit body challenge is perfect for beginners and those who like to increase the intensity of their workout. It works on the carb-cycling meal plan, which is really effective to reach your goal.
This challenge is perfect for passionate gym-goers. It allows them to maintain or tone up their body weight. Here, you need to follow the challenge for about 6 weeks while performing effective workouts. So, people who like to have a better body shape can go for this challenge.
In this program, you need to incorporate machines into daily exercise routines. You can even go with cables. They can help you attain the best result ever. Additionally, weight training will increase your lean muscle weight, tighten up trouble areas, and sculpt your body.
This challenge is for people who like to build booty of their dreams. Here, you need to follow glute-focused training. Perform exercises that target the glute muscles and help you to achieve a peach-shaped booty.
Your workouts need to be intense and quick, which will burn fat and also shape your muscles. You can even make use of booty bands to maximize workouts and take BCAAs and protein for quick recovery. So, go for it!
No matter which challenge you go for, always stretch your body after and before workouts. Do not forget to drink adequate water and take BCAAs for a speedy recovery. However, do not overtrain your body. As you know, exercise boosts water needs. So, it is best to go for effective supplements to prevent headaches, help water absorption, avoid nausea, and yield best results.
Lastly, try out these amazing challenges and go beyond your fitness goal. Step out of your comfort zone, break off from your old habits, and be on your way towards a good change. So, wait no more and begin your journey to weight loss today!
There is a wide range of nutritional supplements available on the market. This makes it quite difficult to choose the ones made for you and your fitness goals. We can help you out in your endeavor of choosing the best supplements in order to improve your fitness. However, before you buy any of these nutritional supplements, I’d recommend you to consult your doctor and then take them so that they don’t interrupt with any illness you might have.
Fish oil has eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both these are Omega-3 fatty acids, which help in decreasing the risk of heart disease. Moreover, fish oil supplements help in neuromuscular improvement for endurance athletes.
When it comes to female athletes, studies state that supplements that contain DHA result in many motor benefits. This includes added advantages for sportspersons since they require reaction time effectiveness and decision making skills.
BCAAs have leucine, valine, and isoleucine, all of which play a significant role in the synthesis of protein and glucose uptake in our cells. They are quite important when it comes to post-exercise. These amino acids also help in building and recovering muscles, along with regulating the immune system for sports events. You can take BCAA supplements or eat lean protein. Additionally, studies show that BCAA supplements can decrease muscle damage that comes from endurance exercise.
Deficiency of Vitamin D is found in a lot of people, including athletes, around the world. You can get vitamin D through natural sunlight or dairy products. It’s necessary that you include a vitamin D source in your everyday diet so as to maintain optimal fitness and health. Studies show that vitamin D enhances athletic performance in athletes who have a deficiency of vitamin D.
In addition, Vitamin D can protect athletes from various chronic and acute medical ailments. In fact, trainers and athletes in the early 1900s believed that UVB radiation helped in improving athletic performance. Thus, vitamin D plays a significant role in skeletal muscle with a great impact on injury and performance of young and healthy athletes.
Caffeine is widely known for its fat burning abilities. Therefore, it’s used in a wide array of performance enhancers, fat burning supplements, and weight loss products. Black coffee is a natural stimulant. It boosts your body’s metabolism as well as provides your body with additional antioxidants. However, caffeine is not good when you take it in large quantities.
Studies show that caffeine can improve your sports performance. Nevertheless, it’s specific to the athlete’s condition, intensity, exercise mode, and duration. Furthermore, caffeine is a brain stimulant and blocks receptors, which results in a rush of energy in your body, an improved mental performance, and slow mental decline that is related to age.
So, these are the four best supplements that are supported by scientific evidence for enhancing fitness. You can use these in order to get fit. But, again I’d say first consult your doctor and ask their advice before taking any of these supplementations.