Calorys
Tag

workout

Browsing
In Health & Fitness

Fitness Differences Men and Women Must Consider

No Comments

It’s great to work out with your partner. A workout buddy increases accountability. It makes families happier and healthier.

But if the partners are a man and woman, there are biological differences to consider. Therefore, the pair must tailor their workouts accordingly. Here are a few things to keep in mind.

Physiological Differences

Men and women have physiological differences that must be considered in the workout plan. Men’s testosterone levels mean they are more likely to gain muscle and lose weight. They also have bigger hearts and lungs making them good at cardiovascular exercise.

Women’s bodies hold more fat which makes it difficult for them to lose weight. However, they also have more elasticity in their muscles. This makes them better at workouts that involve stretching, yoga and Pilates.

Training Differences

The physiological differences in men and women affect how they should be training. Women tend to be more quad-dominant than men. This means that they are more susceptible to valgus knee movements when doing squats and similar exercises.

Women can reduce the risk of injury by strengthening their abductor and glute muscles. Exercises that will help achieve this goal include:

  • Bulgarian split squads
  • Banded clamshell
  • Banded squat
  • One-legged glute bridges

Men are not as flexible as women which can interfere with their ability to do complex movements. They can improve flexibility by spending more time stretching. This will increase range of motion and prevent injury.

Females are more likely to develop slow-twitch muscle fibers during exercise while men are more likely to develop fast-twitch muscle fibers. Fast-twitch fibers develop during explosive exercises like HIIT while slow-twitch fibers develop during aerobic exercises. Fast twitch fibers are thicker and wear out more quickly.

Women who want to develop fast-twitch fibers should focus on exercises like sprints, HIIT, etc.

It’s also important that women consider their smaller size when weight training to avoid injury.

Nutritional Differences

Women’s bodies tend to use fat as energy while men’s bodies consume high levels of carbs combined with protein and fat. Women should focus on eating healthy fats such as fatty fish and nuts before they exercise. They should also get a good amount of protein, calcium, Vitamin K and Vitamin D.

A man’s workout diet should consist of healthy carbs like fruits and vegetables. Start off small so you don’t overdo your carb intake. Men should also consume adequate amounts of fat and protein.

Working out with your partner is a great way to stay in shape. But it’s essential to consider the needs of each gender. You must think of a woman’s smaller frame, and tendency to carry fat as opposed to man’s larger frame and ability to build strength and lose weight when planning out your routines.

How will you be developing a workout that fits the needs of both partners?

Read More
By
In Health & Fitness

What Body Women’s Body Parts are Crucial to Keep in Shape

No Comments

Many of us work out. But do you do targeted workouts that are designed to strengthen one part of the body? If so, you may want to decide on which part of the body you should be focusing on.

Experts recommend that women focus on their upper body, core, pelvis, and knees. This article will explain why each of these body parts of so important.

Upper Bodies

Active women often walk around giving their legs and lower body a workout. But they don’t concentrate as much on their upper bodies. When upper bodies are weak, women are more prone to neck and shoulder strain.

The best way to maintain upper body strength it by doing pushups. These include wall pushups and floor pushups. Even carrying groceries can give your upper body a workout.

Core

When we think of the core, we think of the abdomen. But the truth is, the core affects so many regions of the body. A strong core helps the body balance and lowers the risk of back pain.

If you would like to build strength in your core, yoga and Pilates are recommended. The forearm plank move can also be beneficial. This involves lying face down on the floor with your elbows tucked into your sides and raising your body using your forearms and toes.

Pelvis

The pelvic floor muscles are an important target as they play a key role in maintaining bladder, bowel, and bladder function as well as the supporting organs and the spine and legs. Women tend to experience weakness in this area, especially after childbirth. Dysfunction could lead to issues with the bowel and bladder.

There are several exercises that work the pelvic muscles. One involves lying on our back with your knees bent and your feet on the floor. Then lift your pelvic muscles inward and upward. Hold, release, and repeat.

Knees

Knees are vital to stability. They are also prone to strain and injury. Women tend to be more prone to knee injury than men due to their wider hips and their propensity for wearing heels.

Contrary to what most may think, an elliptical does not work out the knees at all. However, you can target them with a leg lift. Lie on your stomach and lift one leg straight out behind you so your thigh is off the floor. Return to the floor and repeat. Then switch legs.

A full body workout is beneficial. But if you are looking to target specific areas of the body, the upper body, core, pelvis, and knees are recommended. Good luck reaching your fitness goals.

Read More
By
In Health & Fitness

How to Make a Home Gym with the Items You Already Have in Your Home

No Comments

The pandemic caused many of us to convert areas of our homes into home gyms. Now that mess is over, but a lot of people are still working out at home. After all, it’s cheap and convenient.

If you think a home gym in the right choice for you, all you need to do is get the equipment. One option is to go to a sporting goods store and buy items like weights, a bench, and a treadmill. But did you know you can create your home gym using the items you already have in your home?

Here are some ideas for making a home gym using what you’ve got.

Laundry Detergent and Kettlebells

Kettlebells are all the rage in fitness. You can swing them around (carefully) to work nearly every part of your body.

But if you’d rather forgo the expense and hassle of buying one, a bottle of laundry detergent with a handle will do the trick. Just make sure it’s nice and full.

A Chair as a Bench

When it comes to using a chair for workouts, the possibilities are endless. You can place the chair behind your head and use it to steady yourself during ab workouts. You can sit in the chair and do triceps dips. You can put your feet on the chair to work your thighs…and so much more.

A Backpack as a Weighted Vest

Want to take your exercise routine up a notch? Try doing it with a backpack on your back. Just fill the bag with cans, water bottles, or anything else that adds weight, and work out as usual. You can add more weight every day to keep it challenging.

Soup Cans as Small Weights

Small weights are great for high repetition movements like overhead triceps extensions and curl pulses. If you’d rather not splurge on entire set of small weights, soup cans will do the trick quite nicely.

The Stairs for Cardio

Why get a StairMaster when you can use the stairs? Walking up 400 steps a day has been shown to significantly increase endurance. That’s a lot of stairs… but every bit counts.

If you live in an apartment, you can even use the stairs in your building for your workout. Just be sure to schedule your routine for time of the day when there’s low traffic.

A Rope as a Suspension Trainer

If the weather is nice enough, you can get some outdoor exercise in with a rope and a tree. Get about 8 feet of rope and tie a knot at both ends. Find a tree with a sturdy branch and sling the rope over it. You can use your makeshift equipment to pull off inverted rows, squats, planks, and lunges.

A home gym makes for an inexpensive way to work out. Using the items you have in your home will save you even more money. Which of these household goods will you be using to create a fitness center in your residence?

Read More
By
In Health & Fitness

Gym Etiquette Rules You Need to Know

No Comments

After a long pandemic, many of us are headed back to the gym. A little rusty on those etiquette rules? This article will give you a quick update to ensure you are not the pariah of the facility!

Get to Class on Time

If you are taking a fitness class, show up on time. Not doing so is considered rude. A late showing will be especially disruptive if you are taking restorative yoga or another type of class that requires a peaceful setting.

Don’t Hog the Machines

It’s imperative that you get your workout in, even if you need to be on your machine for an hour. But don’t sit on a machine and look at your phone or chat without working out. And don’t drape a towel over a machine to claim it and then spend an hour in the bathroom. That’s just plain rude.

Wipe Down Machines After You Use Them

In this age of germ awareness, no one wants to get on a sweaty machine. Not wiping down a machine after you use it is gross. Make sure you bring a towel for this purpose.

Clean Up After Yourself

In addition to wiping down machines, you must also clean up after yourself. That means putting away any weights you have used and getting rid of empty cups and water bottles. If you spill a drink, wipe it up immediately so no one slips.

Give People Personal Space

We all know that gyms can get crowded. But if there are lots of machines available, space it out so you’re not right on top of another member. The same goes for the weight room. Give heavy lifters plenty of room.

And while the gym can be a great place to meet others, do your best not to engage someone in conversation while they are working out. And keep your eyes to yourself when on the machines.

Don’t Give Advice Unless You’re Asked for It

It’s advisable not to give advice to gym-goers. For example, you will never want to tell someone to run faster or lift differently, even if you think they could benefit from your suggestions. And if someone gives you unsolicited advice, just smile politely and move on.

Avoid Making Phone Calls

Phone calls can be disruptive in the gym area. If you need to make or take a phone call in the middle of a workout, move to a public area such as the lobby or locker room.

Be Aware of Headphones

If you plan on listening to music during your trip to the gym, use noise canceling headphones so the sound won’t spill over. If you see someone wearing headphones while at the gym and want to say hello, try getting their attention by waving first. You won’t want to startle them and have them injure themselves on the equipment.

Now that you have some sound gym etiquette advice, you are ready to enjoy a dynamic gym workout. Here’s to creating and enjoying a pleasant environment in the facility.

Read More
By
In Health & Fitness

Should You Eat Before or After a Workout?

No Comments

The question of whether to eat before or after a workout is one that has been hypothesized on by various health experts. If you eat before you work out, you will burn the calories you’ve just eaten which may be beneficial to weight loss. If you eat after a workout, you will help your muscles recover and you will have energy throughout the day.

With both options offering benefits, it’s difficult to decide which is the best choice. This article will look at both sides of the coin so you can make the decision that’s right for you.

The Morning Workout

Many people work out in the morning. It’s a good plan as it gets exercising out of the way. It also boosts energy throughout the day.

The question is, breakfast first, or workout first? If you work out first, you will be exercising on a completely empty stomach. Is it best to get some food in you so you can burn some calories?

One study looked at twenty-seven young men divided into three groups. One group did not exercise, one group ate a high carb breakfast before working out, and the third ate a high carb breakfast after working out.

Both the group that did not work out and the group that ate before working out gained weight. Only the group that ate after working out maintained their weight.

Researchers believe that eating a lot before a workout causes blood to shift into your mid-section for digestion. Therefore, exercising after eating a lot could make you sick.

Other Benefits to Eating After a Workout

Eating after a meal can have other benefits besides optimal weight loss.

Your body stores glucose for energy. During a workout, your muscles lose their glycogen stores, and they need to be replenished.

So, if you have just worked out, and your next meal is more than two hours away, it’s recommended that you eat a snack that contains carbohydrates and proteins.

Benefits to Eating Before a Workout

We’ve reviewed a few arguments in favor of eating after a workout. But can eating before a workout ever be a good thing?

Yes, there are benefits to eating before a workout. If you are hungry, you may not have the energy to perform at your best and get the most out of the physical activity. Food will give you the fuel you need to make it through and hit your fitness goals.

If you choose to eat before a workout, choose the foods and times you eat wisely. It is best to eat 30 to 60 minutes before your workout to give your body some time to digest. You should also eat foods that contain a digestible type of carbohydrate and a small amount of protein for maximum energy.

Conclusion

Eating after exercising has more benefits than eating beforehand, but both have their pros and cons. The important thing is to make wise choices in terms of scheduling your meals and making sure they are healthy. How do you plan your meal and exercise routine?

Read More
By