Monthly Archives: September 2019

September 16, 2019

10,000 STEPS A DAY: THE FACTS.

We have been told over and over again that 10,000 steps is a healthy and achievable daily goal. But why 10,000? It might surprise you to learn that the magic number is actually the relic of a 1960s Japanese marketing campaign for a pedometer. 

Public Health England recently released new guidelines suggesting that the ‘active 10’ – three speedy 10 minute walks per day – could be more advantageous than the 10,000 steps goal. 

If losing weight is your aim, it’s worth noting that while increasing your step count can lower your body fat, not all steps are created equal. The higher the intensity of the workout, the more significant your weight loss will be. Not only will you burn more calories overall, but metabolic rate increases and remains high for hours after.

Regardless of your goal, experts agree that you reap the rewards when you get your heart rate up. Research suggests it could reduce your risk of early death by 15%. 

To make your 10,000 steps go the extra mile, try alternating between walking and running and working inclines into your day.

September 2, 2019

STRONG TO THE CORE.

Thou shalt…

Focus on full body exercises:
A new study found that moves that recruit the deltoids and glutes create more ab activation then crunches. Plus, total body moves like deadlifts burn more fat.

Practice crocodile breathing:
This form of breathing engages your abs more. Lie on your front with your hands under your forehead. In this position, inhale through your nose, filling your abdomen (not chest), for five seconds, hold for one, then exhale for three. You can also try it while working out, exhaling during the exertion part of the move.

Do chest openers:
Exercises that work the back and open the front of the body will improve your core strength and posture by firing up your glutes and the muscles along your spine. And these moves tend to retract your head (which pokes forward most of the day, putting pressure on your midsection).

Thou shalt not…

Waste time doing tons of crunches:
Crunches aren’t worth it. They just don’t do much to work any part of the core except the rectus abdominis. Plus, if you sit and hunch at your desk all day, the last thing you need is more forward-bending movements.

Fret about marathon planks:
Holding a four-minute plank might be a cool challenge, but it doesn’t actually translate to every day life or sports. So what is the better choice? A variety of moves that work on stiffness, rotation and anti-rotation.

Skip unilateral moves:
One-limbed exercises are a brilliant way to increase core activation. They can be tough, so start with bodyweight options like a one-legged glute bridge, step-up or split squat. Using one limb means the core has to work overtime to make sure the body stays stable.