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Wrist bands which are strips which encircle the wrist have become a multipurpose strip with different uses. While some are used in events as proof of identification, some are used as medical wrist band that will provide medical information. Wrist bands are also associated with sporting activities. Exercise wrist bands have been designed specially for [...]
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Source: Thinkstock

With stressful holiday travel just a few weeks away, it’s time to arm yourself with quick ways you can feel better that don’t take much time. Yogi Tara Stiles, who’s partnered with W Hotels to offer guests on-demand workout videos right in their hotel rooms, has just what we need to face any holiday stress with ease and energy. Do both of these stretches every morning as you wake up and be amazed by how much better you feel, no matter how anxious, tired, or stressed you are.

Legs Up the Wall

Source: Megan Wolfe Photography

You can do this pose almost anywhere – your hotel room, by your desk, even while you’re stranded in an airport. Inverting your body so your legs are elevated helps increase blood flow and improve circulation. “It really gets everything going on the inside,” Tara says.

  • Place a folded bolster, blanket, or pillow against a wall, if needed.
  • Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
  • You want to adjust your body so that your bum is touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
  • Close your eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
  • Hold like this for a couple minutes or longer. Once you’ve had enough, walk your feet down the wall. Roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to standing.

Side Twists

Photo: POPSUGAR Studios

This is one of Tara’s favorite ways to energize in the morning. “It helps your energy level and your immunity,” Tara says. The best part? You don’t need a yoga mat – you can do it in bed.

  • Lie on your back on the right side of your bed. Lift both knees into your chest, and then cross both over to the left side of your body. Let it hang slightly over the edge of the bed.
  • Extend your arms in T-position, palms facing down. Turn your head to the right and gaze over to your right side to increase the twist. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
  • Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some “cracks.”
  • Then use your abs to lift your knees back to center. Shift your body over to the left side of the bed and do this stretch with your right side (turning your head to the left).
  • Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.

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Weight loss on your mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories. Complete it five times in a week, and you’ll be well on your way to burning or cutting out an extra 3,500 calories – the magic number to lose one pound in a week. Not too difficult, right?

Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.

Time Pace
(mph)
Calories
Burned*
RPE**
00:00-5:00 5.0 36 1-3
05:00-8:00 6.0 27 4-7
8:00-9:00 7.0 10 8-10
9:00-12:00 6.0 27 4-7
12:00-13:00 7.5 11 8-10
13:00-16:00 6.0 27 4-7
16:00-17:00 7.0 10 8-10
17:00-20:00 6.0 27 4-7
20:00-21:00 7.5 11 8-10
21:00-24:00 6.0 27 4-7
24:00-25:00 7.0 10 8-10
25:00-28:00 6.0 27 4-7
28:00-29:00 7.5 11 8-10
29:00-32:00 6.0 27 4-7
32:00-33:00 7.0 10 8-10
33:00-36:00 6.0 27 4-7
36:00-37:00 7.5 11 8-10
37:00-40:00 6.0 27 4-7
40:00-41:00 7.0 10 8-10
41:00-44:00 6.0 27 4-7
44:00-45:00 7.5 11 8-10
45:00-48:00 6.0 27 4-7
48:00-49:00 7.0 10 8-10
49:00-52:00 6.0 27 4-7
52:00-57:00 5.0 36 1-3

Congratulations - you just burned 511 calories! Don’t forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.

*Calories burned calculations are based on a 130-pound woman.
**RPE = rate of perceived exertion

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POPSUGAR Fitness

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You’ve been running for a while, and it feels good, but you’re ready to take the next step - and make it a faster step, at that. The good news is that the more you run, the better your chances are of increasing your speed. But how you run can be the key difference between shaving minutes off your mile and staying steady at your current pace. If you’re feeling like improving your time, these tried-and-true techniques will build up speed while minimizing injury.

1. Intervals

With any workout, you want to build up your intensity gradually to avoid injury - this is where sprinting intervals come into play. On your next run, alternate between running at a sprinting pace for 30 to 60 seconds and your normal pace for two to three minutes. Due to the focus on timed running sessions, this type of workout is best on the treadmill; try our 30-minute pyramid interval workout the next time you’re at the gym. The more you’re at it, you’ll find that these small bursts of sprinting will start to make your normal pace feel slow.

2. Tempo Runs

When running takes you outside, tempo runs are a great way to work on increasing your speed. During a tempo run, go faster than you normally would but at a pace that you can sustain for a longer period of time. During the run, you want to feel comfortable but challenged – you should be slightly out of breath, and holding a full conversation should be difficult (if not impossible). The idea behind a tempo run is to condition your body to perform past its lactate threshold (the point where it begins to fatigue); by doing so, the body is able to perform faster and at longer distances. When starting out, try a 10-minute tempo run, and over time, allow yourself to build up to 20 minutes; aim to incorporate a tempo run into your routine every seven to 10 days.

3. Hills

Given how slow you feel chugging up a hill, it may have you questioning why this makes for good speed training. But consider this: running uphill builds strength in your butt and legs while also improving lung health - all of which are essential for becoming a faster runner. To make hill running feel easier, focus on your breath, trying to match it evenly with your stride. Try a session of hill repeats outside, or do this rolling-hills treadmill workout the next time you’re at the gym. After a few rounds of hill training, running on flat ground will feel like a piece of cake.

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In order to lose weight, eating low-calorie protein is a must. Protein offers sustained energy, satiates your hunger, and can help curb sugar cravings. Choosing low-calorie, low-fat protein sources is a must, and while Greek yogurt has gained a lot of recognition for attributes, don’t leave out the unsung hero of the protein world – cottage cheese. Here are some ways this simple food can help you drop pounds.

Breakfast: High-Protein Addition

You know how after you eat a bagel for breakfast it’s tough to shake that sluggish feeling all morning? Protein has the opposite effect. It offers you energy for hours, so you feel bright-eyed and ready to tackle the day. Eggs and yogurt are popular choices, but for something a little different, whip up a smoothie and you guessed it – add low-fat cottage cheese to the blender. For just 81 calories, four ounces will add a whopping 14 grams of protein to your glass. The blender purees the cottage cheese into a smooth consistency, so you won’t even know it’s in there. Not into smoothies? Enjoy cottage cheese spread onto a slice of whole-wheat toast.

Snack: Low-Calorie Swap

If you’re a huge fan of veggies and dip, skip the high-calorie dips made with sour cream. Swap it for cottage cheese and save over 150 calories, 20 grams of fat, and 45 mg of cholesterol, yet gain over 10 grams of protein. Here’s what to do: take a four-ounce serving of one-percent cottage cheese and mix it with a tablespoon of fresh lemon juice, one teaspoon of chopped fresh dill, one finely chopped clove of garlic, and top with salt and pepper. If you prefer a creamier consistency, add two tablespoons of skim milk and puree it with a hand blender.

Dessert: Creamy, Sweet, and Low in Calories

Obsessed with hitting the freezer for spoonfuls of ice cream? The high-fat and high-calorie bites won’t help your waistline, and the sugar overload will just have you craving more. Whip up this dessert alternative – creamy fruit popsicles – that’s much lower in calories but still satisfies your sweet tooth. Here’s how: put one cup of low-fat cottage cheese in a blender and add one banana, six strawberries, half a cup of crushed pineapple or peaches, and one teaspoon of vanilla. After mixing to a smooth consistency, divide it into four popsicle molds (or kid-size cups lined with foil), insert popsicle sticks, and freeze. After four hours or so, you’ll enjoy your guilt-free, low-calorie treat without affecting the numbers on the scale.

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Popular supplement did not reduce cartilage

Laser, needle treatment worked no better than ‘sham’ procedure


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Popular supplement did not reduce cartilage

Laser, needle treatment worked no better than ‘sham’ procedure


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