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News24.com | What yoga does to your body – according to science

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  • This traditional Indian discipline has been touted for its health and mental benefits for centuries
  • Science so far has found some links to its impact on the brain, how it reduces stress and retrains the way your muscles react to strain
  • However, studies still have a long way to go in terms of larger sample sizes that are more demographically diverse 

We all have that one friend that can’t stop talking about how great yoga is. You yourself might even be that friend.

Rooted in ancient India as a means of relaxation, focusing mind and body, it has become one of modern society’s most popular exercise disciplines – and for some more of a lifestyle.

But what does science say about the benefits of yoga? And what does it really do for your body?

Muscles

One of the biggest and most obvious benefits of yoga for the body is flexibility. It involves very coordinated stretching manoeuvres, which train your muscles to withstand more pressure during extension without firing off pain signals. 

With practice, you’re essentially retraining the nervous system to let your body move into more extreme positions, according to Live Science. 

In a look at yoga studies by Harvard Health Publishing, they highlight one study where a group of individuals not used to exercise started doing yoga twice a week for 180 minutes in total. They ended up being stronger, more flexible and having more sustained endurance. 

Heart

When it comes to the heart, science is also on yoga’s side. It’s shown to activate the body’s stress response, aka the parasympathetic part of the nervous system in charge of relaxation. 

It also lowers cholesterol and blood pressure more in yoga practitioners than those who don’t do yoga. 

According to Harvard Health, yoga may restore baroreceptor sensitivity which makes it easier for your body to regulate your heart rate. It also lowers your cortisol levels – a major driver of stress in the human body. 

Lungs

Yoga involves controlled breathing exercises, which help to manage your heartbeat, which in turn can improve lung functioning. 

Respiratory conditions can shrink the lung’s pathways that transport oxygen, and these breathing techniques can relax the muscles for better oxygen delivery. 

A study by the National Library of Medicine measured lung capacity in a group of university students before they started yoga and then again at the end of two 17-week semesters. The research found a significant increase in their lungs’ vital capacity, even in smokers and asthmatics. 

Brain

Yoga has always been hailed as great for your mental health, and it can also affect the size of certain regions in the brain. 

A brain scan study found that areas involved in thinking clearly, decision-making, memory and regulating emotions, like the hippocampus, saw an increase in size among people who started doing yoga.  

Yoga is also commonly prescribed as a supplement for reducing symptoms of depression, in conjunction with other treatments. 

Limitations

However, many experts have pointed out that more thorough research still needs to be done. Many studies use small sample sizes and demographically aren’t as wide enough as they should be to account for other positive factors. 

The US National Centre for Complementary and Integrative Health adds in their analysis of studies on yoga that most aren’t of high quality – but although many of yoga’s purported benefits haven’t yet been conclusively proven, it shows great promise for improving general health. 

Image credit: Pixabay

Health24.com | What yoga does to your body – according to science

You Need Posted on by
  • This traditional Indian discipline has been touted for its health and mental benefits for centuries
  • Science so far has found some links to its impact on the brain, how it reduces stress and retrains the way your muscles react to strain
  • However, studies still have a long way to go in terms of larger sample sizes that are more demographically diverse 

We all have that one friend that can’t stop talking about how great yoga is. You yourself might even be that friend.

Rooted in ancient India as a means of relaxation, focusing mind and body, it has become one of modern society’s most popular exercise disciplines – and for some more of a lifestyle.

But what does science say about the benefits of yoga? And what does it really do for your body?

Muscles

One of the biggest and most obvious benefits of yoga for the body is flexibility. It involves very coordinated stretching manoeuvres, which train your muscles to withstand more pressure during extension without firing off pain signals. 

With practice, you’re essentially retraining the nervous system to let your body move into more extreme positions, according to Live Science. 

In a look at yoga studies by Harvard Health Publishing, they highlight one study where a group of individuals not used to exercise started doing yoga twice a week for 180 minutes in total. They ended up being stronger, more flexible and having more sustained endurance. 

Heart

When it comes to the heart, science is also on yoga’s side. It’s shown to activate the body’s stress response, aka the parasympathetic part of the nervous system in charge of relaxation. 

It also lowers cholesterol and blood pressure more in yoga practitioners than those who don’t do yoga. 

According to Harvard Health, yoga may restore baroreceptor sensitivity which makes it easier for your body to regulate your heart rate. It also lowers your cortisol levels – a major driver of stress in the human body. 

Lungs

Yoga involves controlled breathing exercises, which help to manage your heartbeat, which in turn can improve lung functioning. 

Respiratory conditions can shrink the lung’s pathways that transport oxygen, and these breathing techniques can relax the muscles for better oxygen delivery. 

A study by the National Library of Medicine measured lung capacity in a group of university students before they started yoga and then again at the end of two 17-week semesters. The research found a significant increase in their lungs’ vital capacity, even in smokers and asthmatics. 

Brain

Yoga has always been hailed as great for your mental health, and it can also affect the size of certain regions in the brain. 

A brain scan study found that areas involved in thinking clearly, decision-making, memory and regulating emotions, like the hippocampus, saw an increase in size among people who started doing yoga.  

Yoga is also commonly prescribed as a supplement for reducing symptoms of depression, in conjunction with other treatments. 

Limitations

However, many experts have pointed out that more thorough research still needs to be done. Many studies use small sample sizes and demographically aren’t as wide enough as they should be to account for other positive factors. 

The US National Centre for Complementary and Integrative Health adds in their analysis of studies on yoga that most aren’t of high quality – but although many of yoga’s purported benefits haven’t yet been conclusively proven, it shows great promise for improving general health. 

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Image credit: pixabay

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10 Moves for a Cardio Workout at Home—No Equipment Required

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Sure, you can schlep to the gym and hop on the elliptical for 45 minutes. Or you can lace up your sneaks and head outside for a long run to turn up your heart rate and calorie burn. But when the temperatures drop or you just don’t have time to leave your house, you can still squeeze in a solid cardio workout at home. All you need is a little room to move—and the ability to push yourself, just enough so your heart starts pumping and the sweat starts flowing.

How can you do that? Two words: plyometric exercises.“[These] exercises are perfect for a cardio workout at home, as they save space (all the movements can be done in one place) and time because it requires max effort—and thus, less overall time spent—while also offering strength, power, and cardio benefits,” Judine Saint Gerard, NASM-CPT, head coach at Tone House in New York City, tells Health. “With these added benefits of strength and power, it may be even better than just trotting away on the elliptical.”

RELATED: The 10-Minute Cardio Workout You Can Do at the Office

The key to working hard enough to reap all the fitness rewards: firing up your core temperature so you start dripping sweat. “Most cardio workouts produce heat in the body—the more strenuous the workout, the more heat it produces, and sweating is the body’s way of cooling down,” she says. If you work through a cardio workout at home and finish it sweat-free, you’ll want to power up your intensity on the next go around. That means working faster or taking fewer breaks.

If you need a cardio workout to kick off your at-home training, Saint Gerard has the perfect routine for you. Here, she offers 10 plyometric exercises, plus how to time them to your heart-pumping advantage. Each one also has a low-impact variation for anyone jumping back into fitness after a long hiatus or someone who's starting a regular exercise routine for the first time. They're also smart options for those with injuries. The only thing you have to remember is to work hard so you end in sweat—so don't be too easy on yourself. 

RELATED: The 7 Best Strength Exercises You're Not Doing

The Workout

If you’re opting for the high-impact plyometric moves, do each exercise below for 30 seconds, and rest for 30 seconds between each exercise. Prefer staying on two feet and skipping the jumps? Follow the modified moves for 30 seconds each, with just 15 seconds of rest between each exercise. Do 2-3 rounds with 60-90 seconds of rest between each round. The best part: the more you practice the less rest you’ll need.

Mountain Climbers

1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.

2. Keep core tight and back flat. Drive one knee in toward chest, then place it back down.

3. Immediately drive the opposite knee in toward chest. Then, place it back down. Continue alternating.

Modification: Eliminate the hop and slow down your pace, still driving one knee at a time in toward your chest.

Vinyasa

1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.

2. Lower down as if you’re doing a push-up, keeping elbows tight by sides.

3. Then, move chest through arms, coming into a cobra or up-dog pose (slight arch in the back; chest toward the sky).

4. Next, push through hands and lift hips all the way up to a downward-facing dog position. Repeat, flowing back to a plank position.

Modification: Drop the knees while you lower into a push-up position for more support.

RELATED: 25-Minute Core-Strengthening Vinyasa Flow

Burpee

1. Start standing, feet hip-width apart.

2. Place both hands flat onto the ground in front of you and hop feet behind you into a plank. Make sure to keep hips up, core tight, forming a straight line from shoulders to heels. 

3. Then, quickly hop feet back up toward hands.

4. Jump all the way up to stand, bringing arms above head and exploding off feet. Repeat.

Modification: Place hands flat on ground, step left foot back, then step right foot back and pause in plank. Then, step left foot in, step right foot in, and stand back up, bringing arms overhead.

Lunge Jumps

1. Start standing, feet together.

2. Step left leg back and lower into a lunge, both knees bent 90 degrees, back right knee just hovering off the floor.

3. Push through the heel of the front left leg to explode up, switching feet in the air.

4. Land softly back into a lunge position, right foot forward. Repeat with right foot forward and continue alternating. 

Modification: Instead of jumping up from the lunge, drive through the heel of the front leg, bring back knee up toward chest and then kick it straight out in front of you. Place foot back down and step back with the opposite foot. Continue alternating lunges with a front kick.

RELATED: 5 Power Lunges for Killer Glutes

Squat Jumps

1. Start standing, feet slight wider than hip-width apart.

2. Push your hips back and down, keeping weight in the heels as you lower into a squat.

3. Explode off your feet, extending your hips to jump up into the air.

4. Land softly back into a squat position, knees bent. Repeat.

Modification: Eliminate the jump and push the pace of a regular bodyweight squat.

Pike-Ups

1. Start in a plank position, shoulders over wrists, forming a straight line from shoulders to heels.

2. Hop your feet in so that your hips drive straight up into the air and you hit a reverse V shape.

3. Then, hop the feet back to a plank position. Repeat.

Modification: From your plank position, walk feet up toward hands to create the reverse V shape, and then walk them back to a plank. Repeat, while pushing your pace. 

RELATED: 20 Plank Exercises You Can Do at Home

Skater Jumps​​​​​​​

1. Start standing, feet hip-width apart.

2. Push off your left foot to hop to the right, landing with a bent knee, hips back, chest up, and bringing your left foot behind your right.

3. Then, push off your right foot, hopping to the left. Continue alternating.

Modification: Alternate curtsy lunges by stepping one foot diagonally behind you, lowering into a lunge position with knees bent 90 degrees. Step back up to standing and repeat on the other side. Continue alternating. 

Tuck Jumps

1. Start standing, feet hip-width apart.

2. Lower into a shallow squat position and then explode up into the air, driving knees up into chest.

3. Land softly back down, with bent knees. Repeat.

Modification: Start in a kneeling position. Step left forward, and then right, coming into a low squat position. Then stand up. Lower back into a squat. Then place left leg back down to a kneeling position, and then right leg. Repeat, starting with the right leg. Continue alternating.

RELATED: 4 Fat-Blasting Jumping Exercises

Lateral Hurdle Hops​​​​​​​

1. Start standing, feet together.

2. Place a yoga block or band next to you (or pretend there is a hurdle next to you). Bend knees slightly and drive up and over, hopping over the “hurdle” as you drive knees up.

3. Land softly with bent knees. Repeat, hopping to the other side. Continue alternating.

Modification: Instead of jumping over the “hurdle,” step over it, starting with the knee closest to the hurdle, and still driving the knees up toward chest. Keep arms straight overhead as you go.

High Knees

1. Start standing with feet together.

2. Drive one knee up toward chest, with the opposite arm driving forward (elbows bent 90 degrees).

3. Quickly place the foot back down and drive the other knee up and opposite arm forward.

4. Continue alternating, landing lightly with each step like you’re running in place.

Modification: March the knees up toward the chest, eliminating the hop.

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15 Hip Stretches Literally Every Body Will Benefit From

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If you've got a pair of hips, there's a really good chance they've felt "tight" once or twice (or uh, maybe even right this second). And you're not alone: “I hear people complain about tightness in their hips during every single [personal training] session,” says Lauren Kanski, NASM-CPT, personal trainer and coach at Performix House in New York City. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”

The reason? We all tend to spend a majority of the day sitting down—in the car, at your desk, on the couch—and staying off your feet plays a major role in this type of tightness. That's because that seated posture means your hips hold a flexed (or shortened) position all day, which can make moving afterward—even just standing up—feel tough. Stretching out your hip muscles, as well as moving regularly throughout the day, can help ease stiff hips and ward off pain and injury.

But even if you don’t feel tight, it’s important to tend to your hips, especially if you feel stressed. “We store a lot of stress and emotions in our hips,” Kanski explains. “We transfer energy between the upper part of the body and the lower part of the body to function and move, and the hips are the primary transfer point of that energy.” Sometimes, opening up the hips can even alleviate some overall tension and perk up your energy levels.

RELATED: This 6-Step Yoga Flow Will Open Up Your Tight Hips

To keep your hips healthy, show ‘em some TLC every day. Kanski suggests you stretch them out after you wake up in the morning, before your workouts, and before you head to bed. But even more important: stretching our hips out before and after a workout. Keep stretches active or dynamic when warming up before your workout—that means only holding for a few seconds and moving in and out of the pose. Go for passive or static stretches to cool down after a sweat, holding each position for about 30 seconds. The stretches below, shared with Health by Kanski, are a mixture of both—one through eight are dynamic stretches to keep things moving, while stretches nine through 15 are meant for when you finally slow things down. 

1. Adductor Rock Back

Start in a tall kneeling position on the floor. Extend one leg straight out to the side, keeping foot flat on the floor. Place both hands on the ground, about one to two feet in front of bent knee and rotate foot of extended leg so it faces inward. Keeping your spine long, push hips back toward heel. Then, return to starting position. Perform three sets of 10 rock backs on each side. Kneel on a pillow, folded blanket, or yoga mat if needed.

2. Quadruped Hip Half Circles

Start on hands and knees, shoulders over wrists and knees under hips. Extend right leg behind you. Create a counterclockwise circle with knee, bringing it to right arm. Try to keep hips level and knee bent 90 degrees. Complete the half-circle by extending right leg behind you again. Repeat for a total of three to five reps. Do three sets per side.

RELATED: What the Heck Are Hip Dips?

3. Spiderman Lunge

Start in a high-plank position with hands directly under shoulders. Bend right knee to step right foot forward, just outside right hand. Keep left leg extended and abs tight. Step right foot back to plank and pause. Repeat. Do three sets of five lunges per side.

4. Squat-to-Stand

Start standing with feet hip-width apart. Soften knees and bend forward at waist to reach hands to toes. Once hands reach toes, or as close as possible, bend knees to squat down. In your squat position, keep your elbows on the inside legs and use them to gently push knees apart. Lift chest, pause, then straighten legs and re-fold forward to return to starting position. Do three sets of five reps.

RELATED: How Low Should You Squat? And How to Improve It

5. Walking Lateral Lunges

Start standing with feet shoulder-width apart, arms at sides. Step right foot wider than hip width and bend right knee to sit hips down and back. Keep opposite leg straight with toes pointing forward. Press through the floor away with right foot to return to starting position, left foot meeting right. Do three sets of 10 lunges per leg.

6. High Knees

Start standing. Drive right knee up to hip-height and drive the opposite arm forward, elbow bent 90 degrees. Immediately place right foot back down and drive left knee up. Then step it down. Repeat. Stay light on your feet and continue alternating for 10 reps per side. Do three sets.

RELATED: 10-Minute Cardio Workout You Can Do at Home

7. Glute Bridge

Lie on your back with knees bent and feet on the floor, hip-width apart. Engage abs and push into the floor with heels to lift hips so knees, hips and shoulders align. Squeeze glutes to the top of the movement, then slowly lower hips back down to the floor. Do three sets of 10 reps.

8. Lateral Band Walk


Loop a small resistance band around legs slightly above ankles. Stand tall with feet about hip-width apart. Soften knees and take a small step to the side with one foot. Then, slowly follow with opposite foot so feet are hip-width apart again. Avoid leaning to the side as you step and prevent lead knee from collapsing inward; knee should stay over ankle the entire time. Do three sets of 10-15 steps per side.

RELATED: This Full-Body Resistance Band Workout Only Takes 15 Minutes

9. 90/90 Hip Stretch

Sit on the floor with your knees bent and feet flat on the floor in front of you. Place both hands behind you, shift knees to the right, and lay both shins on the floor, keeping knees bent 90 degrees. Right shin should be in front of body, and left shin to the left of body. Keep chest tall. Lean forward at waist to deepen the stretch. Hold here for 30 seconds before returning your knees to center and shifting them to the left, bringing both shins to the floor and keeping knees bent 90 degrees. Do three sets of 30-second holds per side.

10. Pigeon Pose

Start in a high plank position with your hands directly under your shoulders. Then, bring right knee forward toward right wrist. Lay shin flat on the floor, parallel to chest. Keep left leg extended. Hold for 30 seconds. Lean forward at the waist to deepen the stretch. Then switch sides. Do three sets of 30-second holds per side.  

RELATED: Best Yoga Poses for Your Trouble Spots

11. Child’s Pose

Start on hands and knees. Then, spread knees wide while allowing big toes to touch. Sit back into hips to rest butt on heels. Inhale and sit up straight to lengthen spine through the crown of your head. On an exhale, fold forward at the waist, allowing chest to rest between or on top of thighs, and bring forehead to the floor. Keep arms extended in front of you with palms on the floor. Keep butt touching heels. Hold here. Do three sets of 30-second holds.

12. Couch Stretch

Start in a half-kneeling position, right foot forward and knees bent 90 degrees. Place the top of left foot on a couch, chair, or bench behind you. Hands can go on hips or on front knee. With chest tall, gently press hips forward and hold for 30 seconds. Do three sets of 30-second holds per side. 

RELATED: 15 Stretches You Should Do Every Day

13. Frog Stretch

Start on hands and knees. Spread knees slightly wider than hip-width apart but keep feet in place and turn the toes outward. Then, come down onto forearms and keep spine straight as you try to “spread the floor” with knees and sit hips back toward heels. Hold here. Do three sets of 30-second holds.

14. Supine Figure-Four Stretch

Lie flat on back with legs extended. Extend arms out to the sides and flat on the floor. Bring right knee toward chest and grab with left hand. Gently pull knee across body, making sure right shoulder stays flat on the floor. Hold for 30 seconds. Do three sets of 30-second holds per side. Place a yoga block, pillow or folded blanket under bent knee for support, if needed.

15. Half-Kneeling Hip Flexor Stretch

Start in a half-kneeling position, right foot forward and both knees bent 90 degrees. Place hands on front thigh for support. Tuck hips forward and pull belly button toward spine. Then, rock forward gently without un-tucking hip or rounding back. Hold for 30 seconds. Do three sets of 30-second holds per side.

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What Are Pre-Workout Supplements—and Should You Try Them?

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Most days it's hard enough lacing up your sneakers and making it to the gym, let alone powering through an entire workout. If only there were an easy button of sorts—or at least something to help you kickstart a workout (and maybe also help you work out a little harder and longer).

That's where the idea of pre-workout supplements and drinks come into play (you've probably seen your fittest friend pop some into her water bottle before heading to the studio). But what's exactly in these supplements—and do they even work to help enhance your workout? Health spoke to experts—both nutritionists and trainers—to get the lowdown on pre-workout supplements and help you decide whether you want to try 'em or skip 'em. 

What exactly are pre-workout supplements?

Basically, these pre-workout supplements—which often come in powdered form—are supplements meant to boost your workout if you take it beforehand. 

“The main goal of pre-workout supplements, based on the research but contrary to most pre-workout claims, is to enhance the feelings or perception of a superbly charged workout,” says Jim White, RD, owner of Jim White Fitness & Nutrition in Virginia Beach. “Most pre-workout supplements do this by using stimulants which increase blood flow, heart rate, energy, and focus. This makes an individual feel like they can work out harder and with more intensity in order to get more out of their training.”

Just FYI: No two pre-workout supplements are the same, but many contain a few matching ingredients, like carbohydrates and caffeine for fuel and energy. (Carbs are your body's preferred source of fuel, says Nancy Clark, RD, author of Nancy Clark’s Sports Nutrition Guidebook. 

Pre-workout supplements can also include nitrates, which have been found to improve blood flow and work efficiency (meaning you use less energy to perform a similar amount of work); sodium bicarbonate, aka baking soda, to help reduce lactic acid and improve short-term performance; creatine, to improve muscle strength and high-intensity performance; and potentially beta-alanine, to help balance the pH of muscles, according to White. 

RELATED: Do Supplements Cause Cancer? Here's What a New Study Says

Can pre-workout supplements help you lose weight?

Maybe, but don’t bank on it. Supplements that contain stimulants (again, like caffeine) and other energy boosters like B vitamins could kick up your drive so much that you get a better workout and therefore, burn more calories. You just have to make sure you don’t end up eating those calories right back.

“I know many people that jazz themselves up with pre-workout supplements, burn off 500 calories in their workouts, and then eat 700 to 800 calories at breakfast,” say Clark. “It doesn’t matter how much you burn at a workout, what matters is if you created a deficiency.” Translation: Even if you do work harder at the gym because of pre-workout, that doesn’t necessarily mean you’ll lose weight.

Also, if exercise makes you hungrier or you feel like you deserve to eat more because of a hard workout, it’s very easy to eat those calories burned and then some. “I totally separate exercise and weight,” Clark says. “Most of weight loss is about pushing away from the dining room table and eating less food.” And that doesn’t involve pre-workout supplements.

RELATED: 3 Things People Get Completely Wrong About Vitamin Supplements

Are there any safety concerns with taking pre-workout supplements?

Most pre-workouts contain caffeine—that’s where you get that heightened energy. But beware: some can sneak in more than four cups of coffee worth of the stimulant, according to testing done by the third-party company, LabDoor. Check to see how much you’re consuming, noting that one cup of coffee typically contains 95 milligrams of caffeine, according to the USDA.

Keep in mind: “Supplements are not regulated in the same way that foods are,” says Jen Bruning, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “Looking for a label from a testing organization is a good first step in making sure your supplements contain what is listed.”

Experts suggest searching for stamps of approval from companies like Informed Sport, NSF Certified for Sport, BSCG Certified Drug Free, or US Pharmacopeia. “No supplement can ever be deemed 100% risk free, however, these certifications help to mitigate risk and keep it at a low level of possibility,” White says.

Because you can never be 100 percent sure what you're getting in a supplement, White warns against other ingredients that could lead to problems like heart conditions, including amphetamine-like stimulates (think ephedrine, which the FDA banned in 2004 due to the serious side effects) or testosterone-promoting hormone boosters. 

Also, keep in mind, that if you're supplementing your meals with the pre-workout supplements, you could end up getting too much a good thing. “Most people can see results from the right combo of foods and hydration, and supplements simply aren’t needed,” says Bruning. “Over-consuming nutrients and other supplements can be wasteful—our bodies can’t always use the high amounts of nutrients sometimes found in supplements, shakes, mixes, and more. It can also be dangerous to over-consume some micronutrients or other ergogenic aids. Supplements can also be expensive for the results that you may see.” And those are only potential results for the price you pay. 

RELATED: The Supplements That Can Actually Help With Diet and Weight Loss—and the Ones That Can't

So, should you try pre-workout supplements?

Honestly it depends. Elite or competitive athletes, for example, will probably get the biggest pay-off from pre-workout mixes, considering they need that little extra shot of performance benefit, says White.

Pregnant or breast-feeding women or kids under 18 shouldn’t take these supplements, because of the high level of stimulants, White adds. Those with conditions like heart arrhythmia, diabetes, or pre-diabetes, or those with a sensitivity to caffeine should probably skip, too.

If you have trouble sleeping, take blood pressure meds, have gastrointestinal issues, or have had issues with disordered eating, you should also be hesitant about taking pre-workout supplements, and talk to your doctor before doing so. “Pre-workout can leave you jittery and may lead to over-training and injuries in some people so it’s important to weigh all the risks with benefits of taking a pre-workout supplement,” White says.

For the most part, however, pre-workout supplements can't do anything whole foods can't also do. For example: While caffeine might work to boost your energy levels, a cup of coffee will do the same. And while many pre-workout powders tend to pack a carb-protein combo that fuels your body for an intense sweat, a banana with almonds will do that too. “I always trust food more than I trust a supplement. Most products have nothing magic in them, they’re just convenient," says Clark.

Ultimately though, the decision is up to you and your needs and goals. But all the experts said you likely don’t need them.

If you do want to try a supplement, just make sure you talk to your doctor first, especially if you have an underlying health condition. And chat with a dietitian who specializes in sports—he or she can help you figure out proper dosing and other safety details.

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Teri Hatcher Just Posted a Bikini Pic and Shared Why She Doesn’t Mind Aging: "Being in This 55-Year-Old Body Actually Feels Liberating"

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What makes a bikini pic on Instagram more than just another bikini pic on Instagram? One that comes with a message of truth and positivity.

The photo was part of a post from Teri Hatcher, the former star of Desperate Housewives. Hatcher, who turned 55 on December 8, looks strong and lean in her bikini. She’s just completed an 8-week challenge from F45 Training, and it’s paying off. (F45 Training is “functional training”—a mixture of circuits and high-intensity interval training-style workouts—in 45-minute long sessions.)

Hatcher—who also played Lois Lane on the TV series Lois & Clark: The New Adventures of Superman—is embracing her training for more than just the aesthetic changes. “Exercise has become a source of well being not a means to look good naked, (sic)” she wrote in the Instagram caption.

RELATED: The 31 Best Stomach Exercises for Stronger Abs

Hatcher’s Insta pic is her “after photo,” which she was asked to submit as part of the F45 challenge. Her reason for choosing a bikini shot? “Well, this is my truth and being in this 55 year old body actually feels liberating,” she wrote. “Here’s the thing. I’ve finally figured out how to be comfortable in my own skin. Maybe not every day but a lot of them.”

The actress went on to share some of the positive aspects of aging. “Age allows you to be clear on your purpose and cherish who and what you are grateful for,” she wrote. “You have enough age to see the miracle of life and enough youth to revel in that knowledge. You can be vulnerable and strong at the same time. You can forgive others and yourself. You are willing to put in the effort to reach a goal…or not. And that’s okay. Mostly, you know to make the most of every moment.”

RELATED: This 30-Day Bodyweight Challenge Will Tone and Tighten Your Entire Body

For Hatcher, who has a 22-year-old daughter, Emerson Tenney, making the most of every moment involves sharing joy, positivity, and the knowledge she’s gained from her life experiences (good and bad), plus helping to encourage and support others. She’s no stranger to pushing herself both physically and mentally; she has two marathons and several triathlons under her belt.

And as for the bikini pic—which she admits she may never wear again—sharing that with the world is just one way she’s being “open to others” and “open to life.”

“No filters, no makeup, no airbrushing, no negativity. Be strong enough to be vulnerable,” she concluded her post.

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We All Really Need to Calm Down About That Peloton Commercial

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I’m sure you’ve heard about the latest Peloton ad—the one where a husband buys his wife the bike for Christmas, and she vlogs about how it "changes her life" throughout the year.

I'll be the first to admit that Peloton puts out commercials that are eye-watering in their privilege: Everyone is thin. Everyone is white. Everyone lives in a three-million-dollar glass house in the Hollywood Hills. But this specific Peloton commercial has caused so much outrage that it drove the company's stock down by as much as 10%, according to Bloomberg. 

Let me back up for a second: The commercial in question shares a 30-second story of a woman whose husband buys her a bike—a fancy, $2,200 Peloton bike—for Christmas one year. The "wife," an actress who's a thin, white woman, then records her "progress" on the bike for a year, playing back a video for her husband at the following Christmas. 

That's it—that's the commercial. The negative press associated with the ad, however, comes from commenters believing the commercial's plot is that of a passive-aggressive husband who buys his wife the workout bike because he wants her to be in better shape, or thinner. They remark that she seems desperate and anxious. They read into how her "eyes crinkle in quiet desperation" when she receives the bike as a gift. They believe she’s "trapped" in her house, forced to ride the bike like a canary chained to its cage and forced to sing.

We’re so quick to jump to conclusions to accuse a company of ‘body negativity’ and ‘submission to diet culture’ even though nothing outward about the commercial indicates those things. Sure, they exist, and they’re still issues in our society. But not here.

In reality, we’re making up an entire backstory to a commercial and extrapolating our own feelings and judgments onto it, creating a story about an oppressed woman, a misogynist husband, and a bike. These assumptions are all in our imagination. Not once did the wife step on a scale, or did her husband mention her weight. 

RELATED: Peloton's Holiday Bike Commercial Is Making the Internet Angry—Here's Why

What if, however, another alternate reality had been created: Maybe the bike changed the woman’s life because she finally found a workout she loves. Maybe she’s happy because she made a ton of friends and a sense of community from the Peloton leaderboard. Maybe she fully understands her privilege and is grateful that her family can afford such a damn expensive bike. Or maybe, IDK, she really did feel better about herself after riding for a year. Paints a slightly different picture, don't you think?

Instead of being outraged at something as innocuous as an advertisement, I'm much more angered by the conclusions that we, as a society, made about the wife's body. We automatically tied this woman to diet culture—but why? Because she's thin? Because she's working out? Why do we feel entitled to comment on her body at all? And if, by some chance, Peloton had cast a woman in a larger body to play the wife, the same outrage would still be there. Either way, her body wouldn't be "good enough" to her husband—at least in our minds. 

My point in all of this, because I promise there is one: We're upset over a commercial. It says nothing about the patriarchy, diet culture, normalizing negative media messages, or as some articles say, the subjugation of a woman. But maybe it does say something about how we as a society may not be as body positive (or body neutral) as we'd like just yet.

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The On Cloudflow Running Shoes Are so Lightweight, You’ll Think You’re Barefoot

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For the longest time, I assumed that supportive, comfortable running shoes built to withstand long distances and trail runs also had to be a bit clunky, heavy, and more closely resembling dad sneakers than sleek athletic shoes. But the new Cloudflow running shoes from popular Swiss brand On completely changed my mind.

RELATED: The 20 Most Comfortable Sneakers, According to Customer Reviews

First released in 2016, the On Cloudflow sneaker has since been given a total upgrade. The new-and-improved model—the Cloudflow 2.0—is better than ever. In order to revamp the already-supportive shoe, On used feedback from professional athletes to design the optimized 2.0 version, and the result is a lightweight, fully-cushioned sneaker that’s ideal for training and racing (though it’s also great for walking around a city or going for a casual jog). 

To buy: On Cloudflow Running Shoe, $140; nordstrom.com

What differentiates this sneaker from the rest is a special foam cushioning element dubbed Helion, which helps your feet rebound upon impact. It’s light, responsive, and resistant to changes in temperature, so you’ll feel like you’re running on a cloud all year round.

The sole of the shoe is also ergonomically-designed to support the rolling motion of your foot for softer landings that feel natural. Even the laces were thoughtfully configured for ultimate comfort and support with the weaves covering a larger section of the sneaker and featuring an elasticated lace holder. And after testing the sneakers out for myself both indoors and outdoors—on a treadmill in an intense Precision Run class and outside in the park on my usual route—I can confidently say that these are the comfiest running shoes I’ve ever worn.

RELATED: These Are The Most Comfortable Slip-on Sneakers I’ve Ever Worn—and They’re Ridiculously Cute, Too

I had just changed out of my go-to ASICS running shoes when I first put on a pair of the Cloudflow sneakers, and the immediate difference in how light my feet felt was startling. It was almost like being barefoot, only with the added support and cushioning of a shoe that molded perfectly to my high arches. My skepticism of such a light and airy shoe disappeared after just a few sprints on the treadmill when I realized that they still offered all the stability and support I needed, despite the barely-there feel.

Now, these are the only sneakers I want to grab when I’m packing up my gym bag. As of this week, they’re finally available (in seven stylish colorways!) at Nordstrom—so if you’ve been thinking about upgrading your running shoes, now’s the perfect time to grab the newly-launched comfy sneaks.

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