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The New Workout You HAVE to Try
Putting some bounce in your routine can help you burn more calories—and ward off injury Continue reading
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Try a Cheerleading-Inspired Workout!
Anyone who’s seen Bring It On (so, basically any woman over the age of 25) is well acquainted with the argument for why cheerleading should be considered a sport in its own right—not just a companion to other sports. But even though the movie came out 13 years ago, the American Medical Association’s (AMA) House of Delegates just considered whether cheerleading should be classified as an official sport at its annual meeting last week.
Ultimately, the AMA voted to hold off on making a final decision until a formal report on cheerleading is prepared, which could take a couple of years. If cheerleading is recognized as a sport by the AMA, it could lead to regulations for coach training and standardized safety requirements.
While standing on the sideline and waving pom poms might not qualify as vigorous physical activity, competitive cheerleaders get a full-body workout by preparing routines for judged competitions that require flexibility, balance, stamina, coordination, core strength, and cardiovascular endurance, says Lauren Boggi Goldenberg, a former UCLA cheerleader and founder of the Lithe Method, a cardio-cheer-sculpting fitness studio with locations in New York and Pennsylvania. What’s more, cheerleading movements are dynamic, explosive, and sharp—and because cheerleaders often support each other’s body weight, competitive cheerleading counts as cardio and strength-training exercise, says Goldenberg.
The good news: You don’t need to join a squad or even buy a pair of pom poms to try the moves that make cheerleading such a butt-busting workout. Goldenberg suggests doing these exercises from Lithe Method if you want a taste of what a cheer-inspired workout is all about:
Toe touch abs
Lie on your back with your core engaged, arms at your side. Inhale, and draw your knees into your chest as you press a small exercise ball to your shins. Exhale, and roll up, balancing on your sit bones as you bring your upper body off the ground. While you press the ball into your right shin with your right hand, extend your left arm upward to form one side of a high V. Then extend and open both legs into an elevated V about 45-degrees off the ground, extending your right arm as well to hold the ball in place. Roll back down to the starting position, roll the ball to the left shin, and repeat on the other side. Do 10 repetitions on each side.
Liberty raises in T
Begin standing on your left leg with your right leg bent at a 90-degree angle and your knee lifted to waist height. Engage your quads and glutes, and suck your belly button in toward your spine to activate your core. Raise your arms straight out to the sides and inhale as you lift your chest and pull your shoulders down and away from your ears. Keeping your right leg in the air, exhale and lift your left heel off the ground. Lower your heel and repeat 15 to 30 times. Then lower your right leg to the floor, and repeat on the other side.
Cheer preps with high V, low V
Begin standing with your feet together. Holding one- to three-pound weights in each hand, extend your arms to the side with your triceps engaged. Keeping your arms stiff, breath in and bend your knees, sitting back slightly as if you’re preparing to hop (not sit down). Then, pull up through your knees and squeeze your glutes and core as you stand up straight, balancing on the balls of your feet as you bring both a few inches off the ground. As you rise up, extend your arms above your head and slightly forward so they form a V, with your arms just in front of your ears. Then gently lower your heels to the ground as you simultaneously drop your arms down to form a low V, bend your knees, and sit back again. Repeat the entire movement quickly and continuously for 30 reps.
Double jump squats (2:11)
Begin standing with your feet together. Hold two one- to three-pound hand weights up by your armpits with your elbows pointing down and pressed against your sides, palms facing each other. Come up off your heels and hop up twice, landing each time on the balls of your feet. On the third hop, land with your feet shoulder-width apart. Keeping your back straight, sit back into a squat as you drop your arms and bring the weights down along the outside of your ankles. Hop your feet together as you stand and bring the weights back up to the starting position. Continue the hop-hop-squat sequence without pausing for 30 reps.
exercise photos: Courtesy of Lithe Method
Photos: iStockphoto/Thinkstock
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4 Steps to a Successful Beach Workout
Sure, you hit the beach to relax. But you don’t have to spend the entire trip in a lounge chair: In fact, you can burn more calories in less time if you exercise on sand, according to a study recently published in the Journal of Strength Conditioning and Resistance.
Researchers found that your heart beats about 1.1 times faster when you work out on the sand—yet it doesn’t cause any more muscle damage or inflammation than easier workouts performed on grass. It makes sense: On sand, your feet sink into the surface instead of propelling off it. So your whole body works harder to accomplish the same movements you’d breeze through on solid ground. Sand is also easier on your bones and muscles since it absorbs about two-thirds of the impact, says study author Martyn Binnie, a PhD student at the Western Australian Institute of Sport in Australia.
Translation: You burn almost twice as many calories as you’d torch by doing the same workout at a gym—and you don’t suffer any more for it the next day, he says.
Ready to take your sweat sessions to the beach? Most workouts translate well to the sand, says Binnie—especially those that incorporate jumping (sand makes a good cushion!). Check out these tips from Chris Clark, certified beach boot camp trainer and co-founder of Tiger Athletics, a fitness studio based in Plymouth, Minnesota.
Lace up
As tempted as you might be to put your toes in the sand, you need sturdy running shoes to ease foot fatigue and protect your soles from anything sharp that may be on the ground. This isn’t the place for a minimalist sneaker.
Prevent sand-burn
Sand in your socks and sneakers may be unavoidable, but it doesn’t have to be uncomfortable. Clark smears petroleum jelly directly onto his feet and—get this—over his socks to prevent the friction that causes blisters. It won’t ruin your sneakers—it actually protects the soles from wear and tear, he says.
Shield your skin
Apply water-resistant sunscreen right before your workout to protect against sun damage. Then reapply it afterward since you may have sweated a lot of it off (and it’s a good idea to lather up every 40 to 80 minutes, anyway).
Soothe muscles with a post-workout dip
Cold water soothes your muscles and boosts recovery—an added advantage of training at the beach, says Binnie. Stretch, then jump into the water after your workout for maximum benefits.
photo: iStockphoto/Thinkstock
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The Truth About the 7-Minute Workout
Last week, the New York Times published a story about a “new” miraculous 7-minute workout that burns fat fast and helps you boost your metabolism. The news of the workout went viral—perhaps you saw several friends sharing it on your Facebook newsfeed.
Here’s the thing: The workout was just an example of a high-intensity circuit training (HICT) workout—a circuit of exercises performed back to back to back with little to no rest in between. HICT workouts have been around for a long time now, and their fat-torching, metabolism-boosting benefits have been widely lauded (such as in many issues of Women’s Health). In fact, the famed 7-minute workout you’ve been hearing about all week was just an example of an HICT, used in an academic article published in ACSM’S Health & Fitness Journal. That article reviewed 18 prior studies about HICT workouts, with the purpose of laying out guidelines for the most effective HICT workout routines—because HICT training has become so popular. And while the article authors offered the 7-minute workout as an example of a workout that matched their guidelines, they clarified that it’s certainly not the only workout that meets the requirements.
So, yes, the 7-minute workout is going to bust your butt. But you can do any good HICT workout to see similar fitness and cardiovascular benefits.
Want to know if HICT is worth your time? According to the study authors, it should involve these 7 components:
It targets all your muscles equally
The purpose of the exercises should be to build strength in all major muscle groups, and to create a balance of strength throughout the body—all body parts get worked on equally.
It alternates between major muscle groups
One of the reasons that HICT is such an intense and speedy fat-blaster is because many HICT workouts alternate moves between major muscle groups. This means that you don’t need to take long rest periods between moves, because while one muscle working, another is resting. Jumping from move to move to move with little to no rest in between guarantees that your heart rate stays elevated (and it helps you finish the circuit faster, because there’s no resting in between moves). And if you have one move that jacks up your heart rate (like jumping squats), you can lower your heart rate with the next move that’s less intense (like a stationary plank).
It targets each major muscle group with intensity
Old circuit training protocols called for 9 to 12 individual exercise stations, but the article authors say that the exact number isn’t as important as it is to make sure that all muscle groups are hit.
It keeps the intensity up throughout
The key to making an HICT workout work is to keep the intensity really high throughout. But the longer you do one move (push-ups, for instance), the harder it is to do that move at the same intensity as when you began. The article authors recommend that you give yourself enough time to do 15 to 20 repetitions of any particular move before switching to the next—30 seconds ought to be enough.
It minimizes rest time
Long rest time undermines the benefits of HICT workouts. You’re not supposed to recover completely between exercises, but you should be able to perform each exercise with proper form and technique. The best bet is to keep rest periods to 30 seconds or less—the authors say 15 seconds or less is ideal.
It actually lasts about 20 minutes
If you push yourself at 100%, you can achieve the health benefits of HICT in as little as seven minute (some studies have even found four minutes to be effective). But most people can’t push themselves at 100% for that long, so considering your own limitations, you’ll actually get the biggest boost from doing two or three circuits total, for a combined time of about 20 minutes. Seven minutes will help you see results, but twenty minutes will be even better.
It’s adjustable, based on your physical ability and limitations
If you are overweight or obese, previously injured, or have other physical limitations, the authors recommend caution before trying an HICT workout. If you have high blood pressure or heart disease, avoid isometric exercises (like wall sit, plank, and side plank), and substitute them for dynamic exercises.
So. About that famous 7-minute workout. To try it, perform each of these exercises for 30 seconds with less than 15 seconds of rest/transition time between moves: jumping jacks, wall sit, pushups, crunches, step ups, squats, triceps dips, plank, high knees, lunges, push ups with rotation, and slide plank.
And if you’ve already given the lauded 7-minute workout a try and are looking for something new, try one of these workouts from the editors of Women’s Health for similar results in very little time:
The 15-Minute No-Equipment Workout
Turbocharge The 8-Hour Diet In Just Eight Minutes A Day!
The Total Body Workout You Can Do Anywhere
15-Minute Workout: Total Body Toning
photo: Ryan McVay/Digital Vision/Thinkstock
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6 Workout Moves to Do With Your Dog
Some fitness partners flake out, miss workouts, or make excuses. But here’s a partner that won’t: your dog. New fitness classes for out-of-shape people and their pets are popping up across the country. And it’s about time: More than 52 percent of dogs in the U.S. are overweight or obese, according to the Association for Pet Obesity Prevention’s 2012 National Pet Obesity Survey. Compare that to the stats for their owners: About one-third of Americans are obese, according to the latest data from the Centers for Disease Control.
Working out with your dog doesn’t just benefit your health, though. It can be a real treat for your pet—and for you. “A dog is the best motivator you’ll ever have,” says Tricia Montgomery, founder and president of K9 Fit Club, a Hinsdale, IL-based fitness club for people and their pets. “All they want to do is spend time with you and please you,” she says. “They look forward to it.” And although they won’t judge you for skipping workouts, it’s tough to say no when you have to face a wagging tail.
If you don’t live near a dog-friendly class—and aren’t into running with your canine—you can still get in on the fit-pet action. Montgomery created this 30-minute circuit, which alternates between cardio and body-weight training moves, to give you and your canine a heart-pumping full-body workout.
The only equipment you need is your leashed four-legged friend. Holding the leash, warm up together with a minute-long power walk, then perform high knees and butt kicks until you feel loose. Standing in place, perform arm circles while your dog stands next to you until your shoulders feel warmed up. Then repeat the following circuit three times, two to three times per week:
Rover’s reverse lunges with paw
Tell your dog to sit. Then face him with your feet together. Step back with one foot so that your front leg is bent at a 90-degree angle with your knee directly above your ankle. At the bottom of each lunge, ask your dog for his paw to “shake.” Release the dog’s paw as you stand to return to your starting position. Repeat on the other side, and ask your dog for his other paw. Repeat for 20 reps.
NOTE: If your dog doesn’t know how to “shake”—or won’t do it 20 times—pat him on the head instead.
Sit-and-stay side shuffles
Holding the leash so your dog moves with you, perform a side shuffle across the room or workout area. Then, facing the same direction, shuffle back to your starting position. Repeat 10 times.
Paws push ups
Ask your dog to sit or lie down next to you while you get into pushup position. Keeping your abs tight, and elbows tucked into your sides, lower your body until it hovers above the ground, then push back up. Do as many as you can, dropping from your toes to your knees if needed. While you recover, have your dog do five Doggy Push Ups: Tell him to sit, then lay down five times.
Waggin’ wall sit
With your back against a wall, sit so your knees are bent at a 90-degree angle. If your dog is small, hold him. If your dog is large, ask him to put his paws on your lap to increase the challenge. Hold the wall sit for up to one minute.
High-paw knees
Perform high knees back and forth across the room or outdoor space while your dog walks or jogs next to you. Repeat for one minute.
Puppy planks
With your dog laying next to you, get into pushup position on your toes or knees with your elbows under your shoulders. Tighten your core and make sure your butt is aligned with your shoulders so your body forms a straight line. Hold for up to one minute while breathing normally.
photo:Hemera/Thinkstock
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Does Stretching Screw With Your Workout?
Well, this should shave some time off of your gym routine: Stretching before working out can make your muscles feel weak and unsteady, according to a new study published in the Journal of Strength and Conditioning Research.
Researchers asked 17 men to complete squat exercises during two gym sessions. Prior to the first session, all of the participants performed an active dynamic warm-up routine that involved having participants mimic the motions of the upcoming exercises, but at a slower pace. Before the second session, they completed passive static stretching exercises, which consisted of three sets of 10-second stretches for participants’ calves, hamstrings, and quadriceps. After the participants exercised, researchers asked them, “How stable and balanced did you feel during that lift?” The study found that participants felt 23 percent less stable and balanced after they completed the passive static stretching than they did after doing the active dynamic warm-up.
Why? Stretching causes tendons to loosen up, leaving your muscles less firm, says study author Jeffrey Gergley, an associate professor of kinesiology at Stephen F. Austin State University. When that happens, the muscles have less force to lift weights.
You can do dynamic warm-ups before any type of workout—not just strength training. “In any type of exercise movement, there’s a motor pattern associated with it,” says Sabrena Merrill, an education consultant and exercise physiologist for the American Council on Exercise. Both Gergley and Merrill agreed that active dynamic warm-ups prepare your body to perform better because you’re getting your body used to the motions of the more intense workout. Merrill says this kind of warm-up literally warms your body more than stretching, and that in turn allows your muscles to adapt to an exercise quickly and more efficiently.
So is stretching ever a good thing? While stretching before your body heats up can tear muscle fibers, says Gergley, limbering up after your workout won’t do any damage. Loosening up post-exercise can relax you and help bring your muscles back to their resting state, says Merrill.
photo: Lifesize/Thinkstock
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Love Pilates? Try THIS New Workout
If you’re the type of person who doesn’t feel satisfied with a workout unless you’re sore the next day, you need to check out the latest fitness trend: The Lagree Fitness Method has been big in California for a few years now, but it’s just now sweeping the country; it’s currently offered at more than 100 studios across America, and more locations are in the works.
Founder Sebastien Lagree developed the workouts in Los Angeles after he noticed how many of his clients were hitting the treadmill directly after their Pilates sessions. “I told them, ‘If you want cardio, I can give you a Pilates workout that gets your heart rate up,’” he says. Eventually, he even approached engineers about designing an amped up version of a reformer that comes with added bells and whistles to give you an even better workout. ”There are platforms at both the front and back of the machine, and it has lots of attachments so you can do more with it and hit more muscles,” says Tracy Carlinsky, owner of Brooklyn BodyBurn located in Brooklyn, NY, one of the newest studios to offer The Lagree Fitness Method.
The classes can last anywhere from 25 to 50 minutes, and each movement is designed to be completed as slowly as possible, working muscles past the point of exhaustion so you’ll see quick results. “People call it Pilates on crack,” says Carlinsky. “I was hooked from the first time I went, which is why I had to open my own studio when I moved to the East Coast.” Lagree estimates that an average-sized woman can burn more than 700 calories in a 50-minute class—so you don’t have to spend a ton of time at the gym to totally transform your body.
Interested in trying the super intense workout for yourself? Find a studio near you that offers The Lagree Fitness Method.
photo: courtesy of The Lagree Fitness Method
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The Best Time-Saving Workout
The Best Time-Saving Workout
Finding the time to work out is sometimes harder than actually working out. Well, this might be the timesaving—and even more slimming—solution to logging hours upon hours at the gym. According to a new study published in The Journal of Physiology, three sessions of sprint interval training are as effective as five sessions of longer endurance exercise.
Researchers separated participants—all young men, for the record—into two groups: the endurance training (ET) group and the sprint interval training (SIT) group. The ET group exercised for a longer period of time (40-60 minutes of cycling, 5 times a week), while the SIT group performed fewer, more intense workouts (four to six 30-second sprints with 4.5 minutes of low intensity cycling in between, 3 times a week). Though both exercise methods were beneficial, SIT, in just 90 minutes per week, “improved exercise capacity, insulin sensitivity, vascular health, and fat metabolism within the muscle,” according to Sam Shepherd, PhD, one of the study authors and lecturer in sport & exercise nutrition at Liverpool John Moores University.
But consider this before you hit the gym: SIT is an “extreme” form of high intensity interval training (HIIT), according to Shepherd. That’s why this intense kind of workout might be geared toward people who are already healthy and fit. The good news: “You can use less extreme forms of high intensity interval training, but the benefits should hopefully remain,” he says.
Great news, considering you can tailor HIIT to your fitness level—and reap some pretty awesome healthy-body benefits. The main thing you need to know about interval workouts: the work-to-rest ratio that works for you, according to Rachel Buschert Vaziralli, Schwinn Master Trainer, and New York City-based group fitness instructor and trainer.
“A beginner might need to do 1:3 ratios (ex. push for 30 seconds and then recover for 90), an intermediate exerciser might do 1:2 (ex. push for 30 seconds and then recover for 60), and a highly trained exerciser might be able to handle 1:1 (30 on 30 off) or even 2:1 (30 on 15 off),” she says. “It’s very individual, but the key is to push to a level of high exertion and feel like you need the recovery times.” The bottom line: The “sprint” or “push” portions should be tough, but not to the point where you can’t complete the workout or recover properly before going onto the next push.
With that in mind, try this beginner cycling interval plan created by Buschert Vaziralli.
photo: iStockphoto/Thinkstock
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The 10 Most Popular Workout Songs
Ever wonder what other people listen to while they work out? Chances are, it’s the kind of music that makes you want to dance.
To discover the most popular songs to sweat to, Spotify assessed the 2.8 million workout playlists created by its users in January 2013. The results: dance music topped the charts.
It’s smart to sync your sweat sessions to an upbeat soundtrack: music can inspire you to work out at a higher intensity, distract you from the extra effort, and help you relax, according to a 2007 review of 15 studies on the effects of music on exercise.
To make the most of your workouts, lace up your sneakers and tune into the 10 most popular workout songs:
photo: iStockphoto/Thinkstock
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Burn Fat Fast! All it takes is 60 seconds a day to balance your body’s chemistry and turn on your fat-burning furnace! Buy 60 Seconds to Slim today!