5 Best Ab Workout–Strengthen Your Core Muscles

No matter what exercise you do, Abs strengthening is vital for preventing injuries, reducing lower back pain, maintaining a good pose, and improving overall performance in other athletic quests.

Out of the various Abs exercises available out there, we came out with 5 best Ab workouts that can give you the core muscle strength for better fitness. A study carried out by San Diego State University Biomechanics Lab looked into the electromyography activity results collected for popular workouts and found five effective Ab exercises.

We share with you these five favorite moves that can help you totally transform your core. For you to realize these results, it’s necessary that you carry out each exercise at all available angles.

Your midsection is a group of muscle that includes:

Internal and external obliques–that help you rotate your torso from one side to another and flex your trunk.

Traverse abdominis–that which envelopes your stomach front and side in a corset way.

Rectus abdominis–the long flat muscles at the front of your abdomen connecting the sternum of the pubis area

For you to get the best out of your Ab workout, you must do Abs exercise targeting these various muscle groups.

We found the following five exercises to use your workout time giving the best Ab workout results:

1. Bicycle Crunch

This is the right way to target your rectus, abdominis, and oblique.

A Woman Doing Bicycle Crunch Workout

 

It strengthens your obliques, boosts abdominal activity compared to the traditional crunch workout that includes obliques and lower stomach. To do this exercise first, lie on your back and pull your left knee towards the chest, extending your right leg in the air at 45 degrees to the floor. Curl off your shoulders and head from the mat while your hands are behind your head, twisting toward the left knee. Now reverse your leg position, twisting toward your right knee. Do three sets of 15-20 reps. You can vary your crunches from bicycle to reverse and oblique to target your body’s multiple muscle groups.

2. The Plank:

A woman doing plank workout

Plank boosts your abdominal activity and exercises your back muscles. Maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed. Breathe slowly and deeply, holding the position for as long as you can.

If you’re a beginner to planking and want to get the most benefits, then doing three sets of planks of 60 seconds each would be enough. This is an excellent point for moving to more difficult variations. You don’t want to risk injuring yourself as you’re doing it for the first time.

Planking is one of the best exercise choices you can make if you want to stimulate your entire body. Done daily, you end up burning more calories than other workouts for abdominal muscles like pushups. A daily plank workout ensures burning higher energy amount even when you’re resting.

3. Russian Twist

A woman doing russian twist exercise

The goal of this exercise is to target your torso and core (spinal stabilizers) muscles. It also helps enhance your torso rotational movement and improves isometric control of the core.

Sit on your mat with your knees bent and heels touching on the ground. Your torso should form a 45° angle to the ground and at the top of the crunch position. Now twist your torso from side to side, moving in a smooth and controlled way. Twist your torso as far as possible to the left. Now reverse the motion as far as you can go to the right. That counts to one rep, do 3 sets of 8-12 reps for a complete Russian twist workout.

4. Dead Bug

This exercise derives its name from how you look when doing it, like a dead bug that is lying on its back with legs in the air. This exercise is for strengthening your core muscles–rectus abdominis, obliques, erector spinae, and transverse abdominis–all together provide a firm foundation to your limbs for maintaining good form while running.

At first, dead bug exercise might appear easy during your initial couple of reps, but once your core engages, you’ll be astonished to find how hard it is. Go for three sets of 5-10 reps on either side or until you tremble in your abs.

5. Crunches on Exercise Ball

A woman doing crunches on exercise ball

Crunches on an exercise ball are as effective as traditional crunches but do not target rectus abdominis muscles significantly. However, crunches on an exercise ball will give your abs a more even workout by hitting more of your core muscles.

To begin, sit on the ball and then move your feet out until your back lies on the ball, with your thighs now parallel to the floor. Your feet should be directly under your knees and your legs, making a right angle at the knees.

Once in a balanced, comfortable position, put your hands behind your head. Your hands are used to support your head — not to pull it up. Make sure your spine does not curl up during your movement. Involve your core muscles and keep them engaged in the entire exercise.

While your core is engaged and your spine neutral, lift your shoulders up a few inches, then lower them back to the starting position. Do three sets of 8-10 reps.

Adopt these 5 Ab workouts to achieve improved overall performance in other athletic exercises, better posture, and reduced back pain and injuries.

11 Best Foods To Boost Your Metabolism

best foods for metabolism

Most foods we eat have nutrients that boost your metabolism. Having an increased metabolism makes your body burn more calories this way you shed unwanted body fat to maintain your weight.

Read and find out the top 11 metabolism-boosting foods to help keep your body weight under control.

1. Foods that have high proteins content

Eating a high protein diet when incorporated with exercise can help build your muscle. Muscles help burn more calories for weight loss. You feel fuller for longer after eating protein-rich food. Some high protein content foods include:

Eggs: Eggs are a perfect source of protein, healthy fats, and nutrients. Once you’ve eaten them, you feel satiated for plenty of time.

Beef: Beef contains a tremendous amount of protein. You can either go for lean meat if you eat a moderate carbohydrate diet or eat fattier pieces if you’re a low-carb diet person.

Whey protein powder: Most athletes and those in resistance training use whey protein powder to boost muscle strength and mass. Whey protein powder made from milk powder can add a substantial amount of protein to your diet. Whey protein is available for purchase online.

 

Halibut: This is an excellent source of protein nourishing fish fillet. You get about 30g of protein from half fillet flatfish.

Flaxseed: Including flaxseed in your diet helps you feel full and increases your metabolism. Flaxseed contains good fat -essential fatty acids (EFA) – that help in many bodily processes, like heart, health, and brain function. Flaxseed is an excellent source of Omega-3 fatty acids. Add ground flaxseed to your oatmeal or smoothie for a meal with high protein and fiber.

2. Foods that contain elements of zinc, copper, selenium, iodine, manganese, and iron.

You’ll depend on these elements for an optimal function of metabolic processes. These elements assist in energy production and help your thyroid function correctly.

The foods that contain these elements include:

Meat, seafood, legumes, seeds, leafy green vegetables, and Brazil nuts.

3. Lemon

lemon juice in a glass to boost metabolism

Taking a glass of lemon water in the morning may boost metabolism. Research suggests that good hydration from lemon water promotes the function of mitochondria; an organelle found in cells that helps generate energy. This leads to an increase in metabolic rate, which may lead to weight loss.

4. Avocado

sliced avocado for metabolism boost

Avocado has polysaturated and monosaturated healthy fats that help increase your metabolism. Adding half of an avocado in your daily diet makes you feel satiated longer and wouldn’t have an appetite for a snack.

5. Green tea

Most people are have turned their attention to this product. Plucked from a shrub plant, researchers are shedding light on its likely health benefits. Research suggests that green tea extract (GTE) may increase your metabolism both at rest and during exercise. Green tea can offset the decline in your metabolic rate, which occurs during your weight loss to maintain weight.

6. Coffee

Anytime you enjoy your cup of coffee, you will probably speed up metabolism. Coffee contains caffeine which stimulates the release of energy to boost metabolism. Drinking up to 3 cups of coffee can burn an extra 100 calories in your body.

7. Dark green leafy vegetables

green leafy vegetables in white bowl

This includes kale, spinach, and other green vegetables. Vegetables contain vitamins, antioxidants, and iron responsible for increasing your metabolic rate. Treat yourself with a fresh spinach smoothie during breakfast or add a kale salad to your lunchtime meal.

8. Apple cider vinegar

apple cider vinegar for metabolism boost

Apple cider vinegar is an appetite depressant that makes you feel satiated every time, preventing you from overeating. It raises your body’s metabolic rate so you burn more calories for weight loss. Its acetic acid prevents fats from depositing.

9. Chili peppers

It’s loaded with capsaicin, a compound contributing to your weight management. It enhances the rate at which your body burns fat and reduces appetite. Research shows that capsaicin helps to burn 50 calories more each day when included in your meal.

10. Seaweed

seaweed for increased metabolic rate

Seaweed is the algae growing in the sea. It’s a source of food for marine life. It adopts a range in color from green to red and from black to brown.

Seaweed contains iodine that keeps your thyroid gland healthy, promoting your metabolic rate. You can take seaweed in its fresh form or dry fashion to boost your metabolism.

11. Coconut oil

Coconut oil is increasingly becoming more people with people using it. It contains an exorbitant amount of medium-chain triglycerides (MCTs) compared to other fats that contain enormous amounts of long-chain fatty acids. MCTs go directly to the liver once absorbed into your body and turned into energy for increased metabolic rate. People with obesity can reduce their waistline if they take 30ml of coconut oil daily.

Takeaway

Other foods may help slightly increase your metabolism. Thus, consuming them routinely may help you lose weight and keep it away in the long run.

Nevertheless, foods are not the only solution to boost your metabolism. Have a look at this article here for other ways to help your body burn more calories every day.

Do you know of other metabolism booster foods that you can add to this list?

Let us hear your comments below.

11 Proven Ways To Boost Your Metabolism

 

 

woman exercising with resistance band to boost metabolism

Metabolism is the process by which your body converts what you eat or drink into energy. During this process, you burn calories in the food to release the energy your body needs to function and keep you alive. Metabolism is the speed at which your body burns calories to release energy.

Your body burns calories in the following ways:

  • During your basal metabolic rate (BMR); the rate at which your body functions when at rest.
  • When doing your everyday activities like walking your dog, going to the grocery, and other daily routines.
  • When doing exercises.

Having a higher metabolism means you’re able to burn more calories. It becomes easier for you to cut weight and keep it away.

The speed of metabolism depends on a wide range of factors, including your age, body fat, gender, activity level, muscle mass, and genetics.

Since a person would have no control over genetic makeup, there are ways that can help speed up your metabolic rate.

Here are 12 simple ways you can implement to boost your metabolism.

1. Include more protein in your food

protein rich food for metabolism boost

The food you eat requires energy – thermic effect of food (TEF) – for its digestion, absorption, and nutrient processing.  This energy requirement varies, depending on the composition of food eaten. Protein has a higher TEF of 20 to 35%, carbohydrates 5 to 15% while fat has 0 to 3%.

Have lots of protein in every meal. Eating protein-rich foods increases your metabolism.

2. Drink more chilly water

drinking water for metabolism boost

You do not add any calories when you drink chilly water as it contains no calories.  Instead, you use more energy from your body to heat the chilly water to the level of your body temperature.

3. Do strength exercises

strength training for metabolism boost

 

Strength exercises have significant benefits, especially for older adults. This is because these exercises help build firm muscle and muscle mass that help increase your metabolism. You also combat weakness, fragility, and reduce the risk of osteoporosis associated with old age.

4. Do High-Intensity Interval Training (HIIT)

HIIT involves an intense burst of activity in a scant time. High-Intensity Interval Training helps burn out fat long after you’ve finished your workout. The results are impressive when compared to other types of exercises.

5. Drink Green tea or Oolong tea

green tea for metabolism boost

Teas have the capability of freeing your fatty acids and burning fat by 10-17%. Green tea may help prevent several illnesses, including cancer.

One published study suggests that catechins and caffeine found in green tea may help support weight maintenance. I consider green tea a safe addition to most people’s diets.

6. Eat peppers

red chilli pepper to boost your metabolism

Pepper contains capsaicin, a substance capable of boosting your metabolism.  Adding pepper in your food can burn around 10 calories. Though small the number of burnt calories adds up to reduce your weight. Pepper is rich in antioxidant vitamins A and C that help prevent cell damage, cancer, and age-related diseases.

7. Drink coffee

boost metabolism with cup of coffee

Caffeine in coffee can boost your metabolism by 3-11%. Just like tea, it increases fat burning. Coffee seems to work better for leaner women where it increases fat burning by 29% but only 10% for obese women.

8. Take a good night sleep

boost metabolism with a good night sleep

Your body needs to recover after exercise. You need an enjoyable sleep. This important because your body builds muscles during sleep, and without adequate quality sleep your body cannot fully recover from a workout.

They relate inadequate sleep to obesity. Lack of sleep increases the hunger hormone ghrelin and decrease the fullness of hormone leptin. This explains why those deprived of sleep always feel hungry and grow fat. Lack of sleep decreases the number of calories you burn. It also alters the way you process sugar and upsets your appetite-regulating hormones.

While the amount of sleep varies from one individual to another, you need at least 7 to 8 hours of night sleep

9. Reduce your stress

Stress can affect the level of the hormone cortisol which helps regulate a wide range of your body processes.  Abnormal cortisol levels affect your metabolism and immune response.

10. Get enough B vitamin (Vitamin B Complex)

holding placard on vitamin b

Vitamin B complex plays an essential role in the metabolic rate. Some B vitamins include B1 (thiamine), B2 (riboflavin), B6 (pyridoxine) and B-9 (folic acid)

They are the building blocks of a healthy body.  B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

Vitamin B complex helps prevent infections and helps promote:

  • proper nerve function
  • energy levels
  • muscle tone
  • cardiovascular health
  • growth of red blood cells
  • good eyesight
  • healthy brain function
  • good digestion
  • healthy appetite
  • hormones and cholesterol production
  • cell health

11. Snack Wisely

a plate of snacks

Eating more often can help you lose weight. When you eat enormous meals with many hours between, your metabolism slows down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking. You burn more calories over the course of a day. Studies have also shown that people who snack often eat less at mealtime. Hardly eat less than 1200 calories per day. Every time you take a meal, your body develops the thermic effect of food, which causes an increased metabolism.

Takeaway

implementing the above tips into your daily routine will go a long way to changing your lifestyle and boosting your metabolism.

Increased metabolism provides you more energy to help lose weight.

 

9 Proven Ways to Lose Weight Without Exercise – Experts Say

Lose weight without exercise It’s a more frequently asked question: Is it possible to lose weight without exercise? Let’s start by saying this:

Exercise is wonderful for your mind and body, as it brings in many benefits amongst them – Helps control your weight and avoid obesity. It helps lower your blood sugars and promotes better working insulin. Raises your oxygen levels from increased blood flow, thus lowering risks of heart diseases like coronary artery disease and heart attack. During exercise, your body releases hormones that improve your mood and make you more relaxed.

Exercise is essential to your weight loss plans. It helps burn more calories for you to lose weight. But what if you don’t adhere to your weight loss plans? There are various reasons people don’t exercise. Time is one of the main reasons people don’t want to exercise. The other reason is not having support or a lack of exercise option. Other reasons include lack of facilities, knowledge, discomfort, or equipment, and cost. All these contribute to why people don’t exercise.

In reducing your weight, what you eat is essential. Studies say there are lots of weight-loss strategies you can apply that have nothing to do with exercise.

Below are 9 proven ways you can lose weight without exercise.

1. Eat more fruits and vegetables

Eat fruits and vegetablesThese foods contain fewer calories and fat, but rich in nutrients. Fresh fruits, berries, and apples are great compared to those with high levels of fat and sugar.

2. Do not skip your breakfast.

Take a healthy breakfast meal like whole wheat bread with fruit. This way you can curb that morning hunger that prompts you to grab unhealthy foods during the day. Having small snacks between meals can keep your appetite controlled for the whole day.

3. Food preparation

preparation of balanced diet foodHow you prepare your food will determine how much extra fat or calories you can get. Avoid cooking or frying your food in butter or lots of oil, instead, grill, bake or broil. Shun restaurants with fried or creamy sauces prepared foods.

4. Calorie intake for older people

As you get older, you become less active and so need fewer calorie intakes. To lose weight, you must cut down your calories further. Track your calorie ingestion with an app that helps you cut your calorie uptake. Some of the recommended apps are shown below.

  • MyFitnessPal. MyFitnessPal is one of the most popular calorie counters right now.
  • Lose It. Lose It! It is another health tracker that includes an easy-to-use food diary and exercise log.
  • FatSecret.
  • Cron-o-meter.
  • SparkPeople.

5. Supplements for managing obesity

In a highly fast-paced world, the thinking of health and fitness can often become a second thought. It is easy for obesity to set in. Though you struggle in changes in your diet and food that you eat, you still struggle with more weight.

Leptitox is a weight loss supplement for managing obesity. It addresses the root cause of weight gain to help you lose weight. Leptitox comprises many natural ingredients that target Leptin resistant body fat.

Do you struggle with weight reduction and have difficulty sticking to a diet and more so at night? Do you eat and never feel full? Then, leptin resistance could be responsible for your condition.

Leptin is a leading hormone in the body that regulates your hunger and feelings of satiety. Leptin excreted by fat tissue known as adipose, so the more weight you have, the higher your leptin levels.

6. Fiber foods for weight loss

Eating more fiber helps for weight loss. Karen Ansel, M. S., R.D.N. author of Healing Superfoods for Anti-Aging” says “Fiber helps with weight loss in so many ways”. For beginners, it’s natural, a natural appetite inhibitor and sponge-like gut expander. Fiber has a beneficial effect on your good gut bacteria that helps generate hormones in the gut that instruct your brain you’ve had adequate food. Fruits, beans, whole grain, and vegetables will provide you with the required fiber.

7. Fewer hours of sleep

Lack of sleep can lead to your weight gain. People who do not get enough sleep produce more craving-stimulating hormone ghrelin. Leptin – a hormone that tells you when you’ve eaten enough—reduces with sleep deprivation. Because of this, you’re more likely to overeat even when you’re satisfied.

8. Cut down on your sugar intake

Cut down on your sugar intakeDrop your sugar intake. Whether sweetened lattes, soda or other sugary foods, reduce your uptake as much as possible. Limit intake of hidden sugar found in foodstuffs like bread, salad dressing, ketchup, and calorie foods.

9. Drink Water Often

Many times when you think you’re hungry, you’re actually thirsty or undergoing dehydration. So between your meals, before you bite on a snack, try taking a glass of water. Make it a habit of doing that before every meal: Water promotes your weight loss, as one study showed. And carry a bottle with you for the whole day, to sip while on the go.

Water is 100% calorie-free, helps you burn extra calories, and may even curb your cravings when taken before meals. The benefits are even greater when you replace your sugary drinks with water. It is a simple way to cut back on sugar and calories.

 

 

How Often Should You Workout? – Plan Your Exercise Routine

Have you ever backed out your weight loss plan because didn’t have an idea of how often you should workout? It is important that you know how often you should exercise if you want to achieve your workout goals.

Are you working out on an elliptical machine to lose weight or lifting weights for muscle gain? The tips below will help you get to your desired target with ease.

So how often should you workout?

How frequent should your workout be?

Depending on how fast you want to lose weight, you can be able to tell how often you’re going to do cardiovascular exercise and your strength training. It’s generally recommended not to lose more than 1 to 2 pounds of weight within a week of workout. Most people would prefer joining programs that make them lose weight faster.

For you to lose weight you would need to burn more calories than what you take in. Though dieting is a proven and effective way to lose weight, you’ll need to do exercise to maintain that weight loss.

For you to see the desired result, you’ll need to commit to exercise, at least 4-5 days each week. As a beginner, you might want to start with 2 days a week and build up slowly to 5 days.

Planning your workout could include the following:

1. Core workout

2. Cardio

3. Stretching

4. Strength training

Achieve your needed result from your workout including strength training and cardiovascular exercise. Weight lifting helps increase your muscle mass. The process enhances your metabolism, burning your calories faster even when you’re not exercising.

Strength training

Your target is to do 3-4 strength training each week for full-body workout targeting specific muscle groups for example abs. The type of exercise you can do include:

  • Pushups and plank with one arm row
  • Lunges with a lateral raise
  • Deadlift with a bent-over row
  • Squats with a shoulder press.

Include the following muscular endurance workouts in your strength training plan. Pushups, Lunges, Leg deadlift, Squats, Planks, Exercise ball crunches, Bench press, Overhead press, and Dumbbell rows.

To realize growth on your muscle mass you’ll need to hit the weights for at least two days each week. Your fitness level will determine how many days you can do your strength training in a week.

Weekly strength training tracker

 

Four-day strength training can be segmented into the upper body (arms, abs, and chest) and lower body (leg, behind) like this:

Four-day strength workout

You might find during your strength exercise not gaining muscle mass as you would have wanted. This is because you could be having a plateau. This is a condition when you exercise the same body part with the same weight over a period and your body is not clicking. To overcome this condition you’ll need to go back to your muscle-building exercise and do some changes like this:

Vary the number of sets and reps you’re doing by combining light and heavy loads to elicit more increases in strength and muscle mass. Take for example a day for heavy loads have 3-5 reps, a day for medium loads have 8-12 reps, and a day for light loads have 15-20 reps

Give your body time to recover giving yourself a reasonable rest period in between strength training sessions. Doing your workout without rest can cause loss of muscle over time.

Cardiovascular Workout

This involves doing two types of exercises

  • Half an hour of medium-intensity cardio workout for at least 5 days in a week (at least 2 ½ hours in one week).
  • Half an hour of high-intensity aerobic exercise 3 days a week. (1 ½ hour in one week)

Conclusion

Cardiovascular and strength training exercises target your weight reduction and increase in your muscle mass. How often you do your workout to achieve your needed result will depend on your set goals, how fast you want the result and the time you have for a workout.

How often do you do your cardiovascular and strength training exercises?

Let’s hear your comments below!

Exercise at Home Without Going To The Gym – Save Time and Money

a woman doing push-ups workout at home

It’s practicable to get fit without going to the gym. The gym is not always the best choice when you want to exercise. Registering for a gym membership can be expensive. The amount of money and free time spent. 
The time you spend to move to and from the gym devours into your valuable free-time. This is because most gym-goers go there during rush-hours. Finding the right equipment while at the gym for workout takes time. Hiring a personal trainer is also costly.
Wouldn’t it be wonderful to exercise in the comfort of your home?
Are you trying to save time and money, or feel comfortable working out at home? It is possible to get the fitness you need with these 6 workout tips.
  1. Walk as much as possible: Walk to your grocery instead of using your car. Walk in the woods during your free time while enjoying the fresh air. Walking improves your immunity, lessen your blood pressure, enhance your ability to focus, and lower your health-care costs.
  2. Taking stairs can create an enormous difference in your fitness: Walk up and down your apartment building or your own house to add some workout to your day. You burn more calories climbing upstairs than somebody who’s doing jogging.
  3. Get hold of simple fitness gadgets: jump rope, stability ball, or dumbbells are great for a home exercise. These gadgets are affordable, and if you cannot afford, you can borrow one from friends or family.woman exercising with dumbbell
  4. Bodyweight workout: These types of workouts like planks, push-ups, squats, and step-up, do not require any equipment to exercise. These workouts are effective if you want to keep fit.
  5. Take a plunge: If you have a swimming pool at home, you can exercise water sprint, floating crunch, wall dip, or no-hands treading.
  6. Do burpee exercise A complete body cardio exercise that burns huge calories. This calorie-crushing workout puts your complete body to work. You use your arms, core, legs – pretty all your muscles you’d want to work in your exercise.

A workout is crucial if you want to burn calories and build muscles, but you cannot get your desired shape if you do not complement your exercise with healthy, balanced foods. Consume balanced portions of whole grain, protein, vegetables, and fruits. Take the foods you enjoy in moderation, cutting back on processed, sugary, and fatty foods.

You can design your workout schedule at home and get the fitness you want without going to the gym. Fit balls, exercise bands, dumbbells, tubing, or push-up bars are cheap equipment that you can use at home for exercise. They help to exercise most of your muscle groups and burn calories.

If you’re a beginner, target a 30-minute cardiovascular workout daily and 30-minute strength work, 3 days a week. Strength workout targets your abdominals, back, upper and lower parts of your body. Go for 3 sets of 10 to 15 repetitions. Start at a slower pace, increasing your workout intensity and duration as time goes by.

What other exercises would you recommend for your workout at home?

5 Elliptical Machine Workout Benefits – Burn Calories and Reduce Weight

A woman working out on elliptical machine for all body muscle exercise
There is one thing you’ll notice in your local health club, that the number of elliptical trainers is growing. These machines offer low-input workout on your upper and lower body that no other workout equipment offers. An elliptical machine provides you with an aerobic workout that burns calories for weight reduction.
 
The elliptical machine trainer is one of the preferred cardiovascular machines for most of the gym-goers. It also tops as one of the popular choices for home exercising equipment.
 
Let’s now look at the nine benefits you can get from exercising on an elliptical machine.
 
Are you in search of a way to burn your calories in a short space of time and lose weight? Then you need an elliptical trainer. An elliptical machine can burn about 270 to 400 calories within a span of half an hour for people weighing 125 to 185 pounds. Doing High-intensity interval training is a quick and effective exercise that gives you a good workout for a short time. The precept behind it is quite easy; all you need is to keep changing high-intensity short burst exercise with lighter workouts. For example, you can take a fast sprint for around 1 minute then change to a slower pace for 2-3 minutes and repeat this process several times for half an hour.
 

2. Low impact exercises

When you do high-impact exercises like running or jogging your joints and bones bear the weight of your body. An elliptical machine provides a low-impact exercise. Once you stick your feet on its pedals the elliptical machine offers an elliptical motion that minimizes strain and stress on your legs. Running or jogging impacts up to 2.5 times your body weight which affects your leg joints and lower back.
 

3. Elliptical machine adaptability

You can target specific muscle groups like those in the leg, quads, glutes, hamstrings, and calves for exercises. You can also adjust the elliptical machine to fit certain needs. If you’re a beginner in the workout you can set at a low speed with an incline to suit your type of exercise. For those in the end like marathoners, you can set it at a steep incline and high-speed workout. You can also choose specific routines for a preset customizable workout program according to your needs.
 

4. Simultaneous Workout for Upper and Lower Body

The fact that you can do both upper and lower body workout at the same time is what makes the elliptical machine special. That is why elliptical is called a cross-trainer. You get exercises on your hamstring, quadriceps, glutes, back, chest, biceps, and triceps. To get the greatest benefits out of the elliptical workout, distribute your weight and resistance by pumping your arms as fast as your leg movement.
 

5. Maintaining your fitness after injury

If you have an injury and cannot take part in your usual activities, an elliptical machine can help you maintain your fitness exercises. With its low-impact exercises, your workout on the machine after an injury helps you regain motion. Apart from helping to strengthen your muscles and joints, it will take the stress away from your injured area.
 

Cons of using an elliptical machine for a workout

With the above benefits that come with an elliptical machine workout, there are some drawbacks associated with its use.
 
The elliptical machine offers you a lower impact exercise compared to running or walking. You’re going to see less gain in your leg and lower body bone density. The high impact will result in improved and increase in bone density of your lower body.
 
The leg and core muscles get activated when doing high-impact exercises like walking or running. It is different from the low-impact motion on the elliptical. Your body has thus to adjust to the new muscle and movement patterns to avoid injury.
 

Conclusion

Involving the elliptical machine in your fitness program can help improve your lungs, heart and muscle condition. The elliptic machine will help build your stamina, enhance your balance and burn calories for weight reduction. Maintain your fitness exercises even after an injury or have joint concerns. The low-impact trainer is a wonderful choice for most exercises. It’s essential to include high-impact exercises if building bone density and leg strengthening is part of your exercises. This is especially important when it comes to runners and other athletes.

The Best Workout for Women Over 40 – Simple and Effective Routines

If you’re a woman of over 40 years, you’ll start noticing changes in your body like loss of muscle, slowed down metabolic processes, lower energy levels, and an increase in body fat especially around your belly. There is no question as you age you do need to adjust your workout to adapt to your body’s changing needs.
Do you have doubts as to what type of workout is best for you?
Workout for women over 40 doesn’t have to be something to be apprehensive about. You should consider this as simple exercises that help you burn fat and keep you in shape. You can do some of these simple drills from the comfort of your home. These are fat-burning exercises for women over 40 that produce desired results without spending up most of your time and are quite simple to do.

Let us look at the leading workouts you can engage in to keep that body shape you’ve always wanted:

 

Do Burpee Workout

  1. Start in the standing position
  2. Move to a squat position with the palms of your hand on the ground – count one
  3. Kick your feet back to the hand plank position, keeping your arms stretched – count
  4. Return back to your squat position – count three
  5. Stand up straight from your squat position

Do Squats for that Round Bigger Booty

At the age of over 40 women start losing their backside muscle mass. It is the desire of every woman to have round, bigger booty.
Squat exercises help in building your leg muscles – hamstrings quadriceps, and calves. These drills provide an anabolic environment, which promotes body muscle building. Squat also improve muscle mass for your abdomen, lower back, and your booty.
For you to do this exercise the right way
  1. Begin by standing with your feet shoulder-width apart and your feet parallel.
  2. Place your hands on your thighs, look up and lift your chest.
  3. Now bend your knees, putting weight on your heels, and partly sitting back.
  4. Move your hands down your thighs, so that your elbows come to your knees. Your knees should not go beyond your toes. Keep your head and chest upright.
  5. Stay in that position for 3-5 seconds.
  6. Rise up, pressing through your heels, and straightening out your hips until you reach your starting position.
  7. Repeat this process 10 – 20 times. For a beginner, do this two to three times a week.
Do squats with a straight back and knees right above your feet for perfect body tones and improved body flexibility to avoid injuries.
 

Do a Plank to Prevent Back Pain

best plank workout for women over 40

Go into a push-up position with your elbows bent at a right angle and both forearms resting on the floor. Move your elbows so that they are in a straight line underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the back of your head to your heels.

Stay on this position as long as you can while concentrating on tightening your lower back and abdominal muscles to avoid bending at the hips. If you find a 30-second hold is easier go for a more difficult plank of lifting each foot in turns off the floor. Raise each foot for a two count with a pause for two-count between your foot lifts. Make up to ten lifts for each foot. Maintain your body as straight as possible for better results.

Do this exercise for one and a half minutes thrice a week to tone your body’s core muscles. It strengthens your abs, chest muscles and those around the spine, and tightens your midsection to support your lower back. Plank exercises your whole body. Get your desired posture from your shoulders, girdle to your legs.

 

Push Dumbbells to Reduce Arthritis

dumbbell exercise for women over 40

Dumbbell exercises come with a myriad of variations but your benefits from these exercises are to strengthen your biceps muscles and to a lesser degree your forearms. The choice of your variation will depend on their effectiveness on you. These are the main variations for dumbbell exercises:
Hammer Variation: Raising the two dumbbells at the same time, keeping both your palms facing each during the whole exercise
Concentrated Variation: Restricting the two dumbbells movement half-way up.
Preacher Curl Pad: Raising the dumbbells alternatively until your forearms are parallel to the floor.
Lifting dumbbells of 1 to 3 kilograms on each hand, thrice a week can do wonders to your body. Dumbbell exercises keep away those chronic joint pain that attacks adult persons of all ages.

 

Training on an Elliptical Machine

Boost your stamina and cardiovascular capacity on an elliptical machine. The machine allows you to enjoy a good aerobic exercise. It strengthens your muscles, heart, and lungs to boost your desired endurance and stamina. With its low input cardio workout, the machine minimizes stress on your joints. Using this machine you’re capable of burning 270 to 400 calories in half an hour and lose weight fast.

Women over 40 are turning to elliptical workouts considered as one of the best ways to get the cardiovascular exercise that tones your body and lose weight. you can do elliptical exercises at a gym near you or buy one for the home. The home elliptical machine has everything that you would need for you to get that challenging but enjoyable workout.