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Why Gardening is the Latest Fitness Craze

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If you are looking for a physical activity alternative to replace dull hours at the gym, gardening may be the ideal solution. According to the US Physical Activity Guidelines for Americans, it is one of the top physical activities with the lowest injury rates. It works a variety of muscle groups making it a popular fitness trend.

What Makes Gardening Recommended Exercise?

Gardening works a variety of muscle groups including the arms, legs, shoulders, back, and core. It boosts mobility and increases endurance. It provides similar benefits to walking or Pilates.

Activities like digging, planting, mowing, raking, and weeding can burn as much as 330 calories per hour. Additionally, the activity can improve your mood. It provides social benefits that can combat isolation and depression.

Warm Up Before Gardening

Gardening is a strenuous activity. It’s best to start with a warm-up. A warmup will limber up the muscles reducing the risk of injury.

Experts recommend doing a few stretches before getting started. A short walk can also be beneficial.

If you are new to gardening, start slow. Begin with short sessions. You will gradually build up endurance to work longer and get more accomplished.

You should also cool down for 10-15 minutes after you’re done by snipping flowers or vegetables.

Supercharge Your Gardening Workout

Once you build up endurance, you can begin supercharging your workout. Here are some examples of how you can turn up the intensity.

  • Bring your equipment to the yard one piece at a time to increase your physical activity.
  • Try gradually increasing your pace when you mow or switch to a push mower. Fill two large watering cans and carry them around your yard to get some strength training in.
  • Use the right and left hand equally switching every 5-10 minutes. This strategy will ensure both sides get a good workout.
  • Digging is an ideal high-intensity exercise. Dig deep to engage several muscle groups at once.
  • Switch it up by alternating between activities like raking, mowing, and weeding.
  • Go old school by using manual shears and mowers instead of power tools.
  • Build in strength training by doing mini squats when pulling weeds. You can also take a break to do lunges or work on your triceps.

Other Tips

Gardening should be seen as an exercise like any other. Here are some tips to keep in mind so you can avoid injury:

  • Breathe: Breathing brings oxygen to the muscles to support the exertion of the exercise. Not breathing can cause hernias.
  • Lift with Your Legs: Use your legs when lifting heavy objects to minimize back injury. It’s also wise to twist at the knees and not the waist.
  • Hydrate: Drink plenty of water so as not to get dehydrated.

It’s alarming how charming it is when you’re a-gardening. In addition to getting some great crops, you will also be reaching your fitness goals. Will you be adding gardening to your fitness routine?

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Why Reverse Running May Be the Latest Fitness Trend

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Running has always been a popular fitness trend. Now experts are saying running backward can be even more beneficial. This article will discuss how to do it and how it can help you reach your fitness goals.  

How to Reverse Run

It doesn’t take a rocket scientist to figure out how to run backward. But there are a few precautions to take before moving forward. After all, you don’t have eyes in the back of your head. You don’t want to fall or hit anyone.

Reverse running should be performed on a level surface such as an outdoor or indoor track. A treadmill will also work.

If you are using a treadmill, be mindful of your speed. Use the handrail for support. If you go too quickly, you may lose your balance.

Start slowly. Experts recommend adding quick intervals of 30 seconds at a time to your routine. You can go from there to increase your duration and frequency.

Once you get your endurance up, you can test yourself by running backward uphill.

Keep safety in mind. Avoid running on slippery surfaces. Wear supportive running shoes during backward runs.

Benefits of Reverse Running

Prevents Injuries

Running backward is gentler on joints than running forward. It will reduce the risk of joint pain and injury. It is also recommended for people that are rehabbing injuries.

Boosts Performance

Running backward is more physically demanding than running forward. It is similar to running uphill or doing sprints. It boosts stamina and cardiovascular capacity improving your performance in other types of physical activity.

Counters Muscle Imbalance

People often experience muscle imbalances when they exercise due to favoring one side over another. Reverse running allows opposing muscles to develop. It improves body shape and prevents certain muscles from becoming over-developed.

Low Impact on Joints

Running backward is less impactful on your joints than running forward. When you run forward, you fall flat on your feet causing your joints and lower limbs to absorb shock. Running in reverse makes for a softer landing that’s less likely to irritate joints.

Burns More Calories

Research shows that reverse running can burn more calories than traditional running. A study from South Africa found that running backward can burn about 30% more energy than normal running. These findings establish the activity as an ideal weight-loss option.

Improves Posture

Reverse running requires you to maintain good posture. It forces you to stand upright so your spine is supported by your surrounding muscles. It also promotes better balance.

Prevents Boredom and Burnout

Add reverse running to your fitness routine to change things up and avoid boredom and burnout.

Reverse running is a great way to enhance your exercise regimen. It reduces the risk of injury, improves balance, and it’s a great way to burn calories. Will you be adding it to your workout routine?

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What is an EMOM Workout?

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Fitness trends come and go. EMOM may be here to stay.

EMOM stands for Every Minute on the Minute. It is a type of high-intensity training (HIIT) program with a unique approach. Read on to find out how it will help you reach your fitness goals.

What is an EMOM Workout?

An EMOM workout requires you to do a different workout for a certain set of reps per minute. So you may be doing 20 pushups in one minute. Once you complete your reps, you can rest. When the next minute hits, you will start a new exercise.

The workout encourages you to push through the reps hard and fast so you will be rewarded with more recovery time. The fact that you change up your exercises quickly means you are always challenging your body. It is usually performed in a class environment so you can feed off the energy of others in your group.

An EMOM Workout may look like this:

  • Minute 1: 10 air squats
  • Minute 2: 15 sit-ups
  • Minute 3: 10 push-ups

Repeat for five rounds for a 15-minute workout.

Benefits of an EMOM Workout

  • High Calorie Burn: The short intervals mean muscles use more oxygen which results in greater calorie burn. It keeps your cardiovascular system working at a high level, so you lose weight.  
  • Boosts Muscular Endurance: The workout is ideal for strength training purposes and building muscle endurance. The high intensity and short rest times offer an optimal hormonal response to the worked area. You will build more muscle and burn more calories by using heavier weights with lower reps.
  • Time Efficient: The exercise allows you to burn calories and build muscles in a minimal amount of time.
  • You’re in Control: An EMOM workout lets you decide how long you want to exercise and how long you can rest. You can do 20 reps for 30 seconds of exercise and use the next 30 seconds to catch your breath. Or you can work out for 40-45 seconds, so you are constantly in motion.
  • You Can Mix It Up: You can choose to incorporate any exercise you choose into your fitness routine. Changing it up will prevent boredom and burnout.
  • It’s Structured: The workout will keep you on schedule preventing you from taking too much rest time while working out.
  • Helps Produce Anabolic Hormones: EMOM will push you to the point of fatigue causing your body to produce the anabolic hormones human growth hormone (HG) and insulin-growth factor. Both promote muscle growth and tissue repair.
  • Improves Performance: Performing high-volume sets with minimal rest time will increase your ability to perform your best. It will improve your cardiovascular output and your muscle endurance.

An EMOM workout builds muscle and burns calories. It puts you in control of the exercises you want to do and how hard you want to push yourself. Will you be integrating it into your workout routine?

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What are the Best Mini-Workouts?

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Mini workouts are the latest fitness trend. They allow people to get in shape while spending just a few minutes exercising each day. Exercises can be spread out over the day for optimal flexibility.

This article will discuss the benefits of mini-workouts and why they are so beneficial.

What are Mini-Workouts?

As the name suggests, mini workouts are short bouts of exercise, usually lasting just 10 minutes. They are typically brisk and intensive. They allow you to split your physical activity throughout the day.

Experts suggest that people exercise 30 minutes a day, five days a week, for optimal health benefits. While some may exercise a full 30 minutes in one go, others may break physical activity into short 10-minute spurts.

Studies have compared the benefits of 3 mini-workouts a day as compared to an uninterrupted 30-minute session. They found no differences in terms of cardiovascular fitness, blood pressure, or blood sugar. They found them just as beneficial in reducing the risk of metabolic syndrome, chronic diseases, and death.

They also found that mini workouts could be more effective than long sessions in decreasing body fat and “bad cholesterol” (LDL) levels.

Benefits of Mini-Workouts

Increased Flexibility: Mini workouts offer more flexibility during the day. Working out in short sessions makes it easier to squeeze in exercise. You can take some time out to get physical activity when it’s convenient for you.

You Can Exercise at Higher Intensity: It’s hard to maintain levels of high intensity for a consistent 30 minutes. If you exercise for 10 minutes, you’ll be able to hit it hard throughout your workout. You will get more bang for your buck.

Makes it Easier to Commit: Many people find it difficult to commit to 30 minutes of exercise a day. But exercising for just 10 minutes when it’s convenient for you will make it easier to stick to your routine.

Improves Mood Throughout the Day: Exercise boosts endorphins which improve mood. One exercise session per day will improve your mood immediately following your workout. But if you exercise a few times throughout the day, you will enjoy ongoing mood-boosting benefits.

What are the Best Mini-Workouts?

It’s advisable to make your mini-workouts high-intensity and therefore more effective. You will burn more calories and lose more body fat. Examples include:

  • Running or sprinting
  • Mountain climbing
  • Burpees
  • Push-ups
  • Jumping jacks
  • Jumping rope
  • Bodyweight squats
  • Jumping squats

If you are trying to get in shape, but can’t commit to long workouts, mini workouts may be the best solution. They are easy to commit to, they offer flexibility, and they will get you in shape just as effectively as more extensive bouts of exercise. Which mini-workout do you feel is best suited to your fitness goals?

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New Study Reveals Damage Associated with Marathon Running

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Many people run to stay in shape. Some may even incorporate long-distance running into their routines. But a recent study shows that marathon running may do more harm than good.

People that run long distances may experience exhaustion. They may damage their muscles leading to long-term pain and injuries. There is also limited knowledge on how marathon running can affect different muscles in the feet.

The Study

The study was led by Professor Mako Fukano from the Shibaura Institute of Technology (SIT). He and his team of researchers looked at how marathon participation affects different foot muscles. The results were published online in the Scandinavian Journal of Medicine & Science in Sports on April 27, 2023.

Researchers looked at 22 college track and field club members who ran 2-3 times a week and had registered for the Mt. Fuji International Marathon in 2019 or 2021. They used magnetic resonance imaging (MRI) to measure the transverse relaxation time (T2) of the intrinsic foot muscles, which stabilize the arch of the foot, and the extrinsic foot muscles which are in the lower leg where the foot connects to the ankle.

T2 measures muscle damage. The measurement was taken before the marathon and 1, 3, and 8 days after completing the marathon for the following muscles:

Intrinsic muscles:

  • Abductor hallucis (ABH)
  • Flexor Digitorum Brevis (FDB)
  • Quadratus Plantae (QP)

Extrinsic muscles:

  • Flexor Digitorum Longus (FDL)
  • Tibalis posterior (TP)
  • Flexor Hallucis Longus (FHL)

The team also measured the height of the longitudinal foot arch to determine changes.

Researchers noted significant changes in the QP, FDL, TP, and FHL one day after the marathon which continued to fluctuate over the next days. However, there were no significant changes in the ABH and FDB muscles. They also found a decrease in the longitudinal foot arch directly related to the changes in the FDL and FHL.

What Does it Mean?

The research shows that different foot muscles are affected differently during long-distance running. It also finds that all three extrinsic foot muscles showed signs of damage as compared to just one intrinsic foot muscle. It reveals that outer foot muscles are more prone to running-related damage than inner foot muscles.

Professor Fukano explains that the pressure put on the ankle joint during long-distance running is contributing to the damage, an outcome consistent with other study findings. The QP is the only inner muscle to experience damage which is likely due to its connection with the outer foot muscles FDL and FHL. The relationship between FDL and FHL damage and the reduced longitudinal foot arch suggests that the damage to these muscles could contribute to a decrease in foot arch height.

Fukano states that the study’s results could be useful to runners and sports professionals. It can help them plan effective strategies for recovery that reduce fatigue and damage. It can prevent injuries and improve fitness in runners.

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Is ChatGPT Your New Personal Trainer?

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In today’s age of technology, we must wonder, is there anything Chat CPT can’t do? The artificial intelligence chatbot answers customer queries, writes content, and now people use it as a cheap alternative to a personal trainer. But is it safe to use?

ChatGPT Advantages

ChatGPT’s primary advantage is its price. The platform is free and offers some premium services. Its price makes it a suitable alternative to trainers that cost $100 to $350 per session.

Other AI personal training tools are also emerging as affordable options. Apps like Aaptiv and Fitbod cost under $100 a year.

The apps are versatile and customizable. You can program them to adjust to your schedule. You can ask them to target specific muscles. They provide instructions on how to do suitable workouts as a trainer would.

Another benefit is that the apps get you moving. It helps people understand the difference between training and exercise so they can make it part of their lives.

ChatGPT Disadvantages

Many trainers (who are in danger of losing their jobs if AI fitness apps take off) and health advocates warn that free and low cost isn’t always better.

The National Eating Disorders Association disabled its chatbot after it gave weight loss advice to users.

New York-certified personal trainer Jill Goodtree also found several flaws with AI apps. She asked an app to create a program that promotes upper-body muscle growth. She found that the workout would not be enough to build muscle mass.

She also noted that the tool cannot assess form. The lack of information presents safety issues.

Another personal trainer, Daniel Lucas, believes the app lacks specificity. He noted that one program recommended 5 to 10 minutes of stretching as a post-workout cooldown, but it didn’t state which muscles to stretch. He said stretching the wrong muscle could weaken it.

He also pointed out that an AI program recommended that users do 8 to 12 repetitions for planks. However, planks should be measured by time rather than repetitions.

Trainers also mentioned that AI personal trainers lack a personal connection. “There’s no substitute for human contact and human energy,” Lucas said.

Trainers Looking to Adapt AI

While some trainers dismiss AI-generated workouts, others are excited to adapt them to their services. 32-year-old online fitness and nutrition coach Thomas McGee states, “What I’m trying to figure out is how do I leverage this technology shift, which I think is amazing, but help guide it to give my clients personalized plans?”

McGee has been working on a free AI workout builder that requests user information, including age, gender, and weight. The tool will then generate a customized weekly workout and nutrition plan.

“What I found is a lot of people use it and then they don’t get the results they want. And then they come back to me and say, ‘Hey, I need more help.’ That’s where they end up typically working with me,” McGee said.

Are AI-generated workouts a blessing or a curse? What’s your take on it?

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Taurine: Is this Common Energy Drink Ingredient All It’s Cracked Up to Be?

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Taurine has been getting a lot of attention since a medical expert referred to it as “an elixir of life”. New research found that it may slow the aging process and extend longevity in healthy individuals. But is it all it’s cracked up to be? Read on to find out.

What is Taurine?

Taurine is an amino acid produced by the body. It is abundant in breast milk. It is beneficial to infants, young children, and adults.

The health food ingredient offers several benefits. It has antioxidant and anti-inflammatory properties. It supports immunity, digestion, neurological function and development, energy production, muscle, and nerve coordination, and more.

Taurine also helps the body process bile and balance fluids, salt, and minerals. It is used for cell activity including energy production.

Taurine Sources

Vegans may be disappointed to find out that taurine is rarely found in plant-based food. However, it can be found in nori, the seaweed used to make sushi. You can also take it in supplemental form although supplement benefits are still under review.

Taurine is also found in meat products like beef chicken, salami, turkey, veal, and ham. It is plentiful in seafood like scallops, mussels, clams, shrimp, tuna, and octopus. Dairy products like ice cream, yogurt, and pasteurized milk have low taurine content.

You can also find taurine in a variety of energy drinks and bars.

Although the body creates taurine, the amount it produces diminishes as you age. That’s why it’s important to include taurine in your diet.

What the Experts are Saying

Studies have backed taurine’s benefits. A 2008 study published in Experimental & Clinical Cardiology showed that it can improve heart health in people with chronic heart failure. It may also reduce blood pressure in individuals with high blood pressure.

Research also suggests that it can improve athletic performance, reduce muscle cramps, and boost cardiovascular health.

Is Taurine Safe?

There is little information regarding how much taurine should be taken per day. A 2019 study showed that doses up to 3 grams daily did not produce adverse effects.

Taurine may interfere with certain medications. Speak to a healthcare professional if you are taking medications and are considering adding taurine to your diet.

There is some danger involved in consuming taurine in energy drinks and bars as many of these items are high in sugar and caffeine. They have been known to make people feel tense and nervous. They can also cause dehydration and insomnia.

Final Thoughts

Taurine produces several benefits in the body. While it can be a part of a healthy diet, more research is needed to determine dosage limits. People should also beware when consuming energy drinks that may contain harmful ingredients.

How will you be including taurine in your diet?

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Find Out About a New Fitness Regimen Jennifer Aniston Swears By

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Jennifer Aniston is known for pushing her body hard. But lately, she has been favoring a low-impact workout. The 54-year-old explains how Pvolve helps her work out more efficiently for the same results.

“Working out the way I used to is just not sustainable for my body- and I don’t think for most bodies- because eventually, it will just break down,” she revealed to the media. Pvolve offers a routine that’s gentle to the body and just as effective as more strenuous workouts.

About Pvolve

Aniston is the brand ambassador for Pvolve, a digital workout app, and studio that costs $15 months to join. Its “functional fitness” model has been making waves across the U.S. and Canada. It offers exercises that “mimic the everyday movement and works with the body’s biomechanics”. It trains muscles to work together to “sculpt, strengthen and restore”.

The program offers signature resistance equipment that engages muscles including those that are hard to hit. It’s an efficient workout as it targets more muscles with each rep. It offers functional resistance which causes less musculoskeletal discomfort than other training methods.

Pvolve forges a mind-to-muscle connection which can be beneficial during and outside of workouts. It boosts mobility and stability. It is sustainable and injury resistant. It is tailored to women’s bodies taking their menstrual cycle, pelvic floor, and pre-and post-natal symptoms into account.

Aniston’s Take

Aniston claims that the workout routine has helped her improve her strength, stability, and balance which are important markers as you get older.

“Balance is one thing we need, especially when we’re older. Our core is extremely important; our bones get brittle, so we have to keep our bone health strong,” she said.

“Pvolve addresses all those little micro muscles that are ignored most of the time when you’re doing those big, exhausting runs or going to spin classes or doing CrossFit of whatever the fad is. These are all great methods, but… eventually, over time, the body and the joints can only take so much. And Pvolve is about keeping our bodies moving so we’re thriving, not crumbling and shrinking,” Aniston explained.

The actress also spoke about how Pvolve reduces the risk of injuries.

“I have incredible results, if not better than anything I’ve ever done before without aches and injuries.

“I’ve had knee injuries and going up and down stairs has always been tricky for me, and I’ve noticed definition in parts of my body that I hadn’t ever seen before, especially in my abs and legs,” she said.

Aniston revealed that she doesn’t weigh herself, but she’s found her body fat is lower.

“So it just goes to show you that you are working layers and layers of muscles that have been ignored forever,” she said.

The actress also finds the routine enjoyable making it easy for her to stay motivated.

“I look forward to it. It’s so good and kind to the body,” she states.

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Military Updates ‘Outdated’ Fitness Assessment

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The U.S. Army is updating a tape test method that measures a soldier’s body fat. It will be an improvement on a technique that has been considered “inadequate for gauging fitness”.

Frustrations with the Old Methods

In the past, soldiers were measured around their waists, necks, and hips to determine their fat content. The test gave soldiers standards for their weight based on height, age, and gender. It also encouraged some soldiers to hit themselves in the neck causing it to swell so they would reach the appropriate measurements.

The new test measures the waist only, offering a simplified solution. It also promotes a more well-balanced physique.

“We didn’t want people to game it so you’d be really strong in one area, but you wouldn’t be well-rounded in fitness overall,” Army Sgt. Maj. Michael Grinston stated.

Finding a New Method

Grinston took the initiative to change the test. He worked with the U.S. Army Research Institute of Environmental Medicine and Army Center for Initial Military Training to conduct a study of 2690 troops. Research showed that the test inaccurately measured compliance with body fat standards 35% of the time and disproportionately affected female soldiers.

When the results came in, the Army wondered how they would update the Army Combat Fitness test and how they would handle body composition regulations.

Grinston became proactive in visiting soldiers across the country to assess a proper sample size. His research showed that 10% of soldiers qualify as overweight- far lower than the general population, but troubling, nonetheless.

The study also looked at body scanners used in health care and athletics to determine body fat content. Unfortunately, the machines, which cost between $15,000 and $100,000, were too expensive for the military to afford. However, research revealed that when those scanners were used, they determined that the tape test was underestimating soldiers’ fat content by as much as 8%.

“I do call it the heartbreaker. I thought I was much leaner than I was. And I got on the (scanner and it broke my heart. So I have a little more body fat than I really want,” Grinston says of his own standards.

“We are proposing a way that you can actually get a second opinion before we separate soldiers. I think that giving every chance and benefit of the doubt to soldiers is what we should be doing,” he says.

Measuring Body Fat at Home

Measuring body fat is not only beneficial to soldiers. It should also be performed at home. The amount of body fat, as well as its location, must be considered. For example, body fat around the stomach is linked to a higher risk of diabetes, heart disease, and cancer.

There are several ways to measure body fat at home, but the most accurate may be calipers. Use them to pinch the skin at three spots of the body. The chest, abs, and thighs are recommended.

Calipers will provide you with a measurement of how much body fat you have. But their accuracy will depend on the skill of the person measuring. If you are not skilled, you may get varying, inaccurate measurements.

All the same, they may be the best choice as compared to professional body scans which can cost a pretty penny. What are your favorite methods for measuring body fat?

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Study Finds Exercise Increases Pain Tolerance

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Exercise offers a variety of benefits. It lowers our risk of disease, and it improves mood. A new study finds another reason to exercise- it increases pain tolerance.

A recent study published in the journal PLOS One found that people that exercise regularly are less likely to experience chronic pain reducing their need for pain medication.

The Study

Researchers at the University Hospital of North Norway analyzed results from 10,732 participants making it the country’s largest population study.

The participants were asked to report their physical activity level on a scale of sedentary, light, moderate, or vigorous. They were then made to immerse their hands in ice water at a temperature between 32- and 41 degrees Fahrenheit to determine how long they could tolerate it.

The study was repeated twice at seven to eight-year intervals.

Results showed that any amount of physical activity increased levels of pain tolerance. The more exercise you do, the higher your pain tolerance will be.

The study’s lead author, Anders Pederson Arnes, broke down study results as follows.

“We found large effects for the most active versus the least active participants- close to 60 seconds tolerance on average for the sedentary group versus 80 seconds tolerance for the most active participants,” Arnes stated.

He also explained that results were consistent regardless of whether the participant was previously experiencing chronic pain.

“Chronic pain did not seem to diminish the effect of physical activity on pain tolerance which appeared just as strong for those with pain as for those without,” he stated.

Arnes was surprised to see no difference in pain tolerance in active men and women.

“We expected to see smaller effects for women, but that was not the case here,” he said.

The study showed promising results, but there were limitations as it was based on self-reported information which accounts for inaccuracies.

“We would not use these results to predict pain tolerance for small, clinical subpopulations,” Arnes said.

Other Studies on Exercise and Pain Tolerance

The recent study is not the only one that reveals the effects of exercise on pain tolerance. A 2017 study led by Southeastern Louisiana University showed that 24 college-aged students experienced increased pain tolerance after taking part in two sessions of circuit training and strength training.

A 2020 Australian study published in the journal DMC Musculoskeletal Disorders analyzed nearly 600 individuals who suffered from chronic musculoskeletal pain. It found that participants who engaged in regular aerobic physical activity were more resistant to pain.  

While more research is needed to further establish the relationship between exercise and pain tolerance, Arnes’s study established that any type of exercise can be effective in reducing pain.

“You don’t have to perform as a top-tier athlete to enjoy the benefits of it. The most important thing is that you do something- and increasing your physical activity level could do you a lot of good,” he said.

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