Fitness Archives - Page 12 of 62

Heat Stroke Vs. Heat Exhaustion—A Doctor Explains the Difference

Posted on 19/06/2019 by vrapto19/06/2019

Your body is like a thermostat: It's constantly working to regulate your temperature, making sure you don't get too hot or too cold. It usually does a pretty good job of staying as close to 98.6 degrees Fahrenheit as possible (obviously way higher than the thermostat in your home), but on particularly hot and humid days, it's possible that it could malfunction.

When that number outside rises, your body has to work extra hard to maintain a healthy internal temperature, which can make it go a bit haywire, potentially resulting in heat exhaustion or heat stroke. Heat-related illnesses usually strike people who are doing physical activity outdoors, the elderly, and those on medications that increase their sensitivity to high temperatures. But you don’t have to be in a high risk category to suffer from these major summer health hazards.

We asked a doctor to explain the difference between heat stroke and heat exhaustion, and how you can recognize the warning signs of each.

What is heat exhaustion?

Heat exhaustion occurs when the body’s core temperature is less than 104 degrees Fahrenheit, but blood pressure is low and the heart isn't pumping blood as efficiently as usual, Peter Shearer, MD, emergency physician and chief medical officer at Mount Sinai Brooklyn, tells Health.

Symptoms of heat exhaustion include heavy sweating, cold skin, fast but weak pulse, nausea, vomiting, muscle cramps, dizziness, headache, weakness, and fainting. "Your body is having a normal response to an abnormal situation," Dr. Shearer says.

If you think you might have heat exhaustion, move to a cool place, take off as many pieces of clothing as you can, put cool wet cloths on your body or take a cool bath, and sip water. "Many people with heat exhaustion don't need to go to the hospital," Dr. Shearer says. However, if you're throwing up, your symptoms are getting worse, or your symptoms last more than an hour, get medical help.

Heat exhaustion doesn't necessarily lead to heat stroke, but if you don't address your symptoms, it certainly could.

What is heat stroke?

Heat stroke is a more severe form of heat illness. In fact, it’s a medical emergency. It occurs when your body temperature rises to a point (usually above 104 degrees Fahrenheit) where the central nervous system malfunctions and the body loses the ability to thermoregulate. In this case, "your body responds abnormally to an abnormal situation," Dr. Shearer says.

Symptoms to be aware of include hot and dry skin, fast and strong pulse, headache, dizziness, nausea, confusion, and loss of consciousness.

Anyone experiencing heat stroke should get to a hospital right away. If not treated promptly, the extreme body temperature can cause cell death, resulting in permanent organ damage.

Dr. Shearer says the body temperature needs to be lowered as quickly as possible, so until the person gets to the hospital, they should move to a cool place, remove clothing, sit by a fan, and apply cool cloths. Doctors may treat heat stroke by immersing the patient in cold water, using cooling blankets and ice packs, and administering IV fluids to rehydrate the body.

How can I prevent heat illness?

First things first, be sure to drink a lot of water when doing physical activity in the heat. If you notice your urine is a dark yellow or your muscles start to cramp, you need to be drinking more fluids, Dr. Shearer says.

You should also wear loose and lightweight clothing, apply sunscreen generously (sunburn affects your body's ability to cool itself), be aware of any medications you're taking that increase your sensitivity to high temperatures, try to exercise in the morning or evening to avoid peak heat, and refrain from doing physical activity on the hottest days of summer.

How to Master a Chin-Up In 3 Easy Steps

Posted on 18/06/2019 by vrapto18/06/2019

These three moves will help you get there.

Work Your Thighs and Core in Only 10 Minutes With Carrie Dorr

Posted on 16/06/2019 by vrapto16/06/2019

Get your short-shorts ready.

This 10-Minute Dance Workout Is Our New Favorite Kind of Cardio

Posted on 14/06/2019 by vrapto14/06/2019

Break a sweat to the beat.

This Is the Best Kind of Exercise, According to Jillian Michaels

Posted on 12/06/2019 by vrapto12/06/2019

Exercise can be just as polarizing as diet, with one camp claiming steady-state cardio is best for weight loss, while others swear by intense intervals of, say, weight lifting. Thankfully our girl Jillian Michaels is here to clear things up for Crossfitters and power walkers alike.

“The best kind of workout is whatever you show up for, really!” Michaels said. “Whatever gets you out of bed in the morning is ultimately going to be the most effective for whatever your goals are.”

Michaels herself aims to work out four times each week, and loves fitness that allows for measurable progress. While she admits to being extremely inflexible, Michaels says she is really into yoga right now as it feels rewarding to master each new position and see her progress visually.

As long as she can fit in at least 20-30 minutes of hard work in those four days each week, whether it’s a quick HIIT session in the middle of the afternoon or an early morning date with the gym, she can feel good about her fitness. And we know she’s not sitting at home watching TV the rest of the day—Michaels stays active as a mom, entrepreneur, speaker and activist, so she’s getting all those steps (or more) in. And simply staying active throughout the day burns more calories than you’d think!

Our favorite trainer does have some advice, however. If you’re looking for fast results to lose weight or build muscle tone, Michaels advises regularly switching up your workout in terms of reps, weight, intensity and even the type of exercise you’re doing to reap the full benefits. For example, if you’re a runner, try cross-training twice a week with a spin class or at-home circuit workout, and you’re likely to see some major running gains even though you’re doing it less.

Michaels is a big fan of high-intensity interval training, or HIIT, specifically for quick results. And she loves functional bodyweight moves like push-ups and squats that work several different muscle groups at a time. Plus, she says you should aim to get that heart rate up to 80-85% capacity and high-intensity intervals are sure to get you there!

If you’re struggling to find the right workout for you or are just looking to mix up your weekly regimen, check out Michaels’ health app—My Fitness by Jillian Michaels—for access to dozens of different workouts designed by Michaels herself. Whether you want to increase your flexibility and lower your stress with yoga or sweat it out with kickboxing, this app gives you the perfect workout at your fingertips. You’ll be reaching your goals in no time!

This 30-Day Arms Challenge Will Transform Your Upper Body In Just 4 Weeks

Posted on 11/06/2019 by vrapto11/06/2019

Tank-top season is on the horizon, and it’s time to get your arms ready for the big reveal. This workout will help strengthen and tone you from your shoulders down to your wrists, while upping your muscular endurance. What’s more, we’ve also snuck in a little bit of core and cardio work, just for fun. Now, let’s get armed and dangerous!

Bicep Curls + Isometric Hold

Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing forward. Without moving upper arms, bend elbows and, slowly and with control, curl weights toward shoulders. Pause and then slowly lower back down to start. On the last rep, pause when weights reach 90 degrees and hold for 10 seconds.

Triceps Pulses + Hold

Stand with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Bend knees slightly and hinge at waist to lower torso slightly. Reach arms straight back until they are slightly higher than your torso; squeeze shoulder blades. From this position, pulse arms back. (Each pulse is one rep.) On the last rep, hold arms back for 10 seconds.

Dumbbell Overhead Press

Stand with feet shoulder-width apart, a dumbbell in each hand, with arms bent slightly and hands slightly wider than shoulders, palms facing body. Press weights straight up, twisting weights so palms face forward at the top. Reverse motion to return back to start.

Plank Row

Get into a straight-arm plank with hands resting on dumbbells, palms facing in. Pushing left dumbbell into the floor, pull your right elbow up until it passes your torso. Lower and repeat on the opposite side. That's one rep. Too hard? Drop to knees.

Hammer Curls

Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Simultaneously, bend elbows and curl the weight toward shoulders. Pause and then slowly lower back down to start.

Triceps Dips

Sit on the edge of a bench or chair with knees bent and feet flat on floor. Place palms next to thighs, fingers gripping edge. Keeping arms straight, scoot forward until hips and butt are off the bench or chair. Bend elbows and lower hips until upper arms are parallel to the floor. Push back to start. Make it harder: Extend legs straight out.

Single-Arm Press in Lunge

Start in a lunge with your right leg in front of your left and a dumbbell in your right hand just outside of shoulder, with your right arm bent slightly and hand slightly wider than your shoulder, palm facing body. Keeping abs tight, press weight overhead until arm is straight. Slowly lower back down to the start. Do one full set, then repeat on opposite side.

Plank Up/Downs

From a straight-arm plank, lower right elbow to the ground, followed by left, coming into a forearm plank. Place right hand on ground directly beneath right shoulder, and straighten right elbow, then left hand under left shoulder and straighten left elbow, pushing back up into a straight-arm plank. That’s one rep. Continue reps, alternating which arm goes first each time.

Crossbody Curls

Stand tall with feet shoulder-width apart, a dumbbell in each hand at sides, palms facing in. Keeping elbows glued to your sides, raise the right dumbbell toward the left shoulder. Return to start and then raise the left dumbbell toward the right shoulder. That's one rep.

Dumbbell Triceps Overhead Extension

Stand tall with feet hip-width apart and arms overhead, holding a dumbbell between hands. With shoulders down and back, core engaged, and elbows pointing forward, bend elbows and allow the dumbbell to lower down behind head. Extend arms up to bring weight back overhead.

Sit-Up to Overhead Press

Lie face-up, holding dumbbell between both hands, arms extended out in front of chest. Bend knees and place feet firmly on the ground. Sit up, raising torso toward knees as you lift the weight up and press it overhead. Slowly reverse motion to return to start.

Plank Shoulder Taps

Get into a straight-arm plank with hands under shoulders. Keeping hips square, lift your right hand and tap your left shoulder. Return to start and repeat with the opposite side. That’s one rep.

Weighted Shadowboxing

Stand with legs shoulder-width apart, knees slightly bent, left foot facing forward and right foot slightly turned out, with a dumbbell in each hand. Hold your right hand by your chin and left hand in front of your face. Punch with your left hand, twisting hand so that your knuckles are up, and palm is down. Bring arm back in to start and then pivot on the right foot as you punch with your right hand, twisting it so that knuckles are up, and palm is down. Bring arm back in. That’s one rep.

Triceps Kickback

Stand with feet hip-width apart and a dumbbell in each hand. Bend knees, hinge at waist and lean torso forward slightly. Bend elbows, bringing dumbbells to sides so that your upper arms are parallel with the floor. Press dumbbells back to straighten arm as you squeeze triceps. Reverse motion back to start.

Front Raises to Lateral Raises

Stand with feet hip-width apart, a slight bend in knees and a dumbbell in each hand at sides. With control, lift dumbbells straight out in front of you until they reach shoulder height. Slowly lower back to start and then, with control, lift arms out to sides until they reach shoulder height. Slowly lower back to start; that’s one rep. On the last rep, hold out in front and then out to sides both for a count of 10.

Plank to Side Snatch

Get into a straight-arm plank with hands under shoulders, each hand gripping a dumbbell, with= feet wider than shoulders. Engage core and, in a single movement while keeping arms straight, twist at the waist and allow toes to pivot, lifting left hand out and up overhead. Lower arm back down to return to plank. Do one full set, then repeat on opposite side.

Dumbbell Sprints

Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Keeping core tight, swing your right arm up and left arm back, bending elbows. Then swing left arm up and right arm back. That’s one rep. Alternate rhythmically back and forth; arms should mimic running form.

Skull Crushers

Lie faceup with knees bent, feet on floor and arms extended straight up in line with shoulders, a dumbbell in each hand, palms facing in. Slowly bend forearms back from the elbow, lowering dumbbells to ears. Return to start by raising dumbbells back up, making sure to keep lower back pressed into the floor.

Push-Ups

Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Bend elbows to lower body until your chest nearly touches the floor. Pause, then push yourself back up.

Upright Rows

Stand tall with feet hip-width apart and a dumbbell in each hand in front of thighs, palms facing thighs. With control, bend arms to raise the dumbbells straight up, leading with your elbows, until dumbbells reach shoulder height. Pause briefly at the top and then slowly lower back to start.

Zottman Curls

Stand with feet hip-width apart and a dumbbell in each hand in front of thighs, palms facing forward. Without moving upper arms, slowly and with control, curl dumbbells toward shoulders. At the top of the curl, rotate wrists inward until palms face forward. Maintaining this position, lower dumbbells back down slowly and with control. Rotate wrists and dumbbells back to the starting position. That's one rep.

Bent-Over Row

Stand with feet hip-width apart, a slight bend in knees, and a dumbbell in each hand, palms facing in. Hinge at waist and lower torso slightly, allowing arms to hang down. Keeping a flat back, squeeze shoulder blades and bend elbows, pulling the dumbbells to the sides of your ribs. Slowly lower arms back to the start.

Dumbbell Criss Cross

Stand with feet hip-width apart and a dumbbell in each hand, arms bent at 90 degrees. Keeping elbows close to your body, bring weighs in to midline of body and cross your right dumbbell over the left. Return to start and repeat, this time crossing the left dumbbell over the right. Return to start; that’s one rep.

Alternating Dumbbell Bench Press

Lie faceup on a bench, holding a dumbbell in each hand a few inches over chest so that dumbbells are nearly touching, palms facing in. Press one dumbbell up until your arm is fully extended. Pause, and then slowly lower dumbbell back to start. Repeat on opposite side. That’s one rep.

Military Press Jack

Stand with a dumbbell between hands, with forearms vertical and hands in front of chest,palms facing in. Jump feet out while pressing dumbbell straight up overhead. Bring dumbbell back down in front of chest as you jump feet back together, performing the move in one seamless motion. That’s one rep.

Weighted Arm Circles

Stand tall with feet shoulder-width apart and a dumbbell in each hand at sides. Raise arms up, extending them out to sides, palms facing down Keeping core tight, make small circles forward with arms. Each circle is a rep; halfway through each set, reverse the motion to make small circles backward.

Front Press Jack

Stand tall with a dumbbell between hands, with forearms vertical and hands in front of chest, palms facing in. Jump feet out while pressing dumbbell straight out in front of chest. Bring dumbbell back in toward chest as you jump feet back together, performing the move in one seamless motion. That’s one rep.

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You Might Be Doing These 3 Dumbbell Moves Wrong—Lacey Stone Can Tell You How to Fix Them

Posted on 09/06/2019 by vrapto09/06/2019

Make sure your form is on point to get the most out of your workout.

3 Quick Triceps Exercises for Sculpted Arms

Posted on 08/06/2019 by vrapto08/06/2019

This article originally appeared on Life by Daily Burn.

Let’s be honest, eliminating a little arm jiggle when we wave or high five would be nice. But an even better goal: Scoring stronger triceps. That’s why we’re arming you with this workout from Daily Burn 365, designed to tone the back of your arms.

Aesthetics aside, strong triceps make any pushing movement easier, because they’re the prime movers in elbow extension. So next time a door feels a bit too heavy to open or you have trouble hauling your grocery cart around, turn to these three triceps exercises. Strong and sculpted arms await.

3 Triceps Exercises for an Awesome Arm Workout

Feel the burn in the back of your arms with each of these Daily Burn 365 exercises. Perform the moves in order for 45 seconds each, resting for 45 seconds (or less!) between rounds. Do as many rounds as you can squeeze into your session. Using dumbbells for each move will up the resistance, but sticking to bodyweight only works, too. Either way, your upper body will benefit.

1. Punch Sequence

How to: Start standing with feet hip-width apart, and a slight bend in your knees. Hold your hands in fists in front of your face, elbows bent (a). Punch your right hand straight out in front of you, extending your elbow fully and twisting your palm to face downward. Then, like a rubber band, quickly bring it back to your face (b). Do the same forward punch motion with your left hand (c). Repeat one more punch with each hand (d). Then bring your right elbow up, palm facing downward and perform a hook or semicircle punch in front of you. Use your hips and core for more power (e). Perform a hook with your left hand (f). Continue alternating between four punches (two each hand), then two hooks (one each hand).

2. Triceps Push-Up Row Kick Back

How to: Start in a high plank position, straight line from shoulders to ankles and wrists under your shoulders (a). Lower your chest as close to the ground as you can go, keeping your elbows tucked by your sides (b). Push yourself back up (c). Pull your right elbow up, bringing your hand up to your chest to perform a row (d). Then straighten your arm behind you, pausing briefly in the extension (e). Bend your elbow again and lower your hand back down to the ground (f). Perform another push-up, then do the row and kick back with your left arm (g). Continue alternating, with push-ups between each side.

3. Triceps Lift and Hold

How to: Start standing with feet hip-width apart. Bend forward at the hips, maintaining a flat back with shoulders rolled down away from your ears (a). Bring your arms up and behind you, thumbs facing down and palms facing each other (b). Squeeze your arms toward each other like you’re trying to give yourself a high five and hold it there for 45 seconds (c).

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6 Warning Signs You’ve Spent Too Much Time in the Heat

Posted on 06/06/2019 by vrapto06/06/2019

These are the symptoms of heat illness everyone should know.

How to Fix 3 Total-Body Moves You Might Be Doing Wrong, According to Anna Victoria

Posted on 04/06/2019 by vrapto04/06/2019

You’ll be amazed by how much better these moves will feel.