<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>fitness - WellnessConnect</title> <atom:link href="https://thewellnessconnect.com/tag/fitness/feed/" rel="self" type="application/rss+xml" /> <link>https://thewellnessconnect.com</link> <description>Health. Fitness. Wellness. You. </description> <lastBuildDate>Mon, 14 Dec 2020 20:08:13 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <generator>https://wordpress.org/?v=6.7.2</generator> <image> <url>https://thewellnessconnect.com/wp-content/uploads/2020/11/cropped-fav2-32x32.jpg</url> <title>fitness - WellnessConnect</title> <link>https://thewellnessconnect.com</link> <width>32</width> <height>32</height> </image> <item> <title>Health Benefits of Skipping (Jump Rope)</title> <link>https://thewellnessconnect.com/health-benefits-of-skipping-jump-rope/?utm_source=rss&utm_medium=rss&utm_campaign=health-benefits-of-skipping-jump-rope</link> <comments>https://thewellnessconnect.com/health-benefits-of-skipping-jump-rope/#respond</comments> <dc:creator><![CDATA[sfortune]]></dc:creator> <pubDate>Sun, 20 Dec 2015 02:35:30 +0000</pubDate> <category><![CDATA[Fitness]]></category> <category><![CDATA[exercise]]></category> <category><![CDATA[fitness]]></category> <category><![CDATA[jump rope]]></category> <category><![CDATA[skipping]]></category> <category><![CDATA[skipping rope]]></category> <guid isPermaLink="false">https://thewellnessconnect.com/?p=561</guid> <description><![CDATA[<p>That’s right, a blast from the past! Some of us haven’t picked up a skipping rope since our primary school days, but did you know that skipping or ‘jump rope’ is one of the most effective forms of cardio? Not to mention, it’s probably the cheapest piece of equipment for your workout. Start Skipping! Jump rope has been […]</p> <p>The post <a href="https://thewellnessconnect.com/health-benefits-of-skipping-jump-rope/">Health Benefits of Skipping (Jump Rope)</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></description> <content:encoded><![CDATA[<h5><strong>That’s right, a blast from the past!</strong></h5> <p>Some of us haven’t picked up a skipping rope since our primary school days, but did you know that skipping or ‘jump rope’ is one of the most effective forms of cardio?</p> <p>Not to mention, it’s probably the cheapest piece of equipment for your workout.</p> <h2>Start Skipping!</h2> <p>Jump rope has been around for centuries in many cultures around the world, primarily as a children’s game.</p> <p>But, mind you: you don’t have to be a child or an athlete to start skipping!</p> <p>Today, fitness centres often incorporate jumping rope as part of a cardio workout. Jumping rope is also integrated into various exercise routines, such as pilates, kickboxing and boxing. Many team sports training programmes incorporate it as a warm-up and conditioning tool for improving overall athletic performance.</p> <p>Assuming you’re in relatively good health, there’s really no excuse about “not having time to get to the gym” when you can slip a rope into your handbag, backpack or briefcase and get cracking whenever you have a free moment.</p> <p>Sure… you may get some strange looks if you whip it out while you’re at the office, or waiting on the bus route for transport, but you’ll be the one having the last laugh, as you skip your way into a fitter, leaner and more powerful body.</p> <h2>Here are a few benefits of skipping:</h2> <ul> <li>It’s one of the best cardiovascular exercises and High-intensity Interval Training workouts. It is also excellent for endurance training and conditioning.</li> </ul> <ul> <li>Skipping exercises put less pressure on the joints than running. The impact of each jump is absorbed by the balls of both feet rather than the heels, which reduce the ground reaction forces through the patella-femoral joint.</li> </ul> <ul> <li>It is beneficial for blood pressure patients, as it improves cardiovascular health by improving the heart beat rate.</li> </ul> <ul> <li>It’s also excellent if your goal is to lose weight. If you keep up a moderate to high pace, you can burn anywhere from 500-1300 calories an hour. (You’d have to be a cardio beast to keep jumping for an hour straight, so unless you’re an athlete, it’s best to break this down into spurts of 5 or 10 mins at a time.)</li> </ul> <ul> <li>Skipping is more effective at burning calories than running — and, you don’t need even need to go outdoors to do it. Note: many professional athletes use jump rope as part of their training, so this should tell you how effective it can be!</li> </ul> <ul> <li>It is a full-body workout that tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower — particularly on your thighs, shins and calf muscles. It also engages your hip-flexor muscles, abs, and arms.</li> </ul> <ul> <li>If you are generally a klutz by nature, skipping is a good exercise to improve your footwork, balance, coordination and agility.</li> <li>Skipping can be done by anyone from beginners to advanced level. It is an good form of exercise for the family to enjoy together.</li> </ul> <h2>Tips for Your Skipping Workout:</h2> <ul> <li>Make sure to buy a good quality rope, to avoid breakages that may hurt you. Ropes with weighted handles can help burn more calories, but they can be cumbersome and are not recommended for a beginner. Also, choose the correct length of rope that you feel comfortable with. To choose the right length rope for you: step one foot on the centre of the rope and bring both handles up. The handles should reach chest-high.</li> </ul> <ul> <li>Ladies, you should wear a good high impact sports bra; men, make sure your delicate regions are also well supported! Skipping causes a lot of body movement. If you do not wear a good sports bra, then it can cause tears in the breast muscles, resulting in sagging breasts. Men, it goes without saying that you’ll be more than anxious to protect your family jewels as well.</li> </ul> <ul> <li>Wear good sports shoes to absorb the shock of your feet meeting the ground repeatedly. Whatever shoe you decide on, make sure they have a reinforced toe and provide extra cushioning for the ball of the foot.<br /> Choose a good surface that is even and absorbs shock well, with high ceilings or an open sky. Wooden floors or other smooth surfaces are best to avoid injury.</li> </ul> <ul> <li>Diving into a high-intensity workout is never a good idea. Start off small and work your way up to faster, longer durations of skipping. This is best for your heart and joints.</li> </ul> <ul> <li>Jump low to keep the impact on your knees and ankles to a minimum. Roll up to the balls of your feet to push off and land lightly back on the balls of your feet when you land so that your muscles share the load of impact along with your joints.</li> </ul> <ul> <li>Do a brief warm-up before you start jumping. A little on-the-spot jogging will help limber you up to start skipping.</li> </ul> <ul> <li>While resting in between set of skipping, alternate jumping with lower intensity exercise, such as marching — this will help you to be able to jump for longer periods.</li> </ul> <h2>A word of caution…</h2> <p>Finally, bear in mind that skipping isn’t for everyone, and pre-existing medical conditions can make you a bad candidate to be skipping regularly. This may include those with prior injuries to the knee or ankle, osteoporosis, those on certain medications, etc. Please check with your doctor first.</p> <h6 style="text-align: right;">Adapted for WellnessConnect from Sources:</h6> <h6 style="text-align: right;"><a href="http://www.stylecraze.com/articles/amazing-benefits-of-skipping-exercises-to-include-in-your-workout" target="_blank" rel="noopener noreferrer">stylecraze.com<br /> </a><a href="http://www.huffingtonpost.ca/2015/09/01/skipping-benefits_n_8071222.html" target="_blank" rel="noopener noreferrer">huffingtonpost.ca<br /> </a><a href="http://watchfit.com/weight-loss/tips/how-effective-is-skipping-for-losing-weight/" target="_blank" rel="noopener noreferrer">watchfit.com<br /> </a><a href="http://www.webmd.com/fitness-exercise/skipping-rope-doesnt-skip-workout" target="_blank" rel="noopener noreferrer">webmd.com</a></h6><p>The post <a href="https://thewellnessconnect.com/health-benefits-of-skipping-jump-rope/">Health Benefits of Skipping (Jump Rope)</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></content:encoded> <wfw:commentRss>https://thewellnessconnect.com/health-benefits-of-skipping-jump-rope/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Fitness Tweaks To Pump Up Your Routine</title> <link>https://thewellnessconnect.com/fitness-tweaks-to-pump-up-your-routine/?utm_source=rss&utm_medium=rss&utm_campaign=fitness-tweaks-to-pump-up-your-routine</link> <comments>https://thewellnessconnect.com/fitness-tweaks-to-pump-up-your-routine/#respond</comments> <dc:creator><![CDATA[sfortune]]></dc:creator> <pubDate>Tue, 12 May 2015 13:36:14 +0000</pubDate> <category><![CDATA[Fitness]]></category> <category><![CDATA[fitness]]></category> <category><![CDATA[workout tips]]></category> <guid isPermaLink="false">https://thewellnessconnect.com/?p=649</guid> <description><![CDATA[<p>“Give it your all!” It’s a phrase we’ve all heard… but how do you know whether you’re really giving it your all? The truth is, your version of 100% will vary each day depending on how you feel, how much sleep you’ve had, what you’ve eaten that day, and several other factors. That said, no […]</p> <p>The post <a href="https://thewellnessconnect.com/fitness-tweaks-to-pump-up-your-routine/">Fitness Tweaks To Pump Up Your Routine</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></description> <content:encoded><![CDATA[<h5><strong>“Give it your all!”</strong></h5> <p>It’s a phrase we’ve all heard… but how do you know whether you’re really giving it your all?</p> <p>The truth is, your version of 100% will vary each day depending on how you feel, how much sleep you’ve had, what you’ve eaten that day, and several other factors.</p> <p>That said, no matter how you’re feeling on any particular day, you’ll see way more progress if you try to think “Let me give just a little bit more” each time you set foot in the gym. In fact, that extra 10% can make all the difference when it comes to hitting your health and fitness goals. We all get comfortable in our routines, and sometimes that little nudge can take us from a plateau to results in no time!</p> <p>Don’t get stuck in a rut…</p> <p>Whether you’re on the elliptical, lifting weights, or even fueling up in the kitchen, here are some tried and true tips to get you giving just a little bit more in each of your attempts to reach your physical goals.</p> <h2>In the weight room</h2> <p><strong> <img decoding="async" class="alignright wp-image-3103 size-thumbnail" src="https://thewellnessconnect.com/wp-content/uploads/2020/12/free-weights-150x150.jpg" alt="" width="150" height="150" />Do drop sets.</strong> During your last set of an exercise, pick up a weight with which you can do no more than 8-10 repetitions. It should feel pretty heavy, but you should be able to complete all your reps with good form. Once you’ve completed your reps at that weight, grab a weight that is about ? less than what you were using, and pump out 10-12 more reps. This “drop set” will allow you to push beyond what you were able to achieve with the higher weight, just when you thought you couldn’t eke out any more reps.</p> <p><strong>Go negative.</strong> There are two basic movements associated with any exercise: the concentric (or “squeeze”) and eccentric (or “release”) movements. To perform a negative, extend the release of your movement by 3-5 seconds. This slow release from the movement will force your muscles to work harder since the time under tension is longer than in a regular repetition. For example, when performing a bicep curl, curl the weight up at a normal pace, then count to 5 as you release your arm back to the starting position instead of just dropping it back down.</p> <h2>During cardio</h2> <figure id="attachment_3104" aria-describedby="caption-attachment-3104" style="width: 140px" class="wp-caption alignright"><img decoding="async" class="wp-image-3104" src="https://thewellnessconnect.com/wp-content/uploads/2020/12/sprints-173x300.png" alt="" width="140" height="243" srcset="https://thewellnessconnect.com/wp-content/uploads/2020/12/sprints-173x300.png 173w, https://thewellnessconnect.com/wp-content/uploads/2020/12/sprints.png 318w" sizes="(max-width: 140px) 100vw, 140px" /><figcaption id="caption-attachment-3104" class="wp-caption-text">Do “sprints” on cardio machines</figcaption></figure> <p><strong>Incorporate sprints.</strong> There are several ways to do this, but an easy one to remember is “every minute on the minute”. Every minute, you’ll sprint in an all-out effort for 10-20 seconds. As it becomes easier, you can extend the length of the sprint. You can do this on any piece of cardio equipment, including the treadmill, recumbent bike, and elliptical machine.</p> <p><strong>Try a “higher-faster”</strong>. To do this, you’ll change up either your intensity (incline on a treadmill, or level on a stair mill, bike, or elliptical) or your speed every 5 minutes during your workout. Let’s say you’re walking on a treadmill at 3.0 mph with a 5% incline. When 5 minutes is up, increase your speed to 3.2mph. When you’ve completed 10 minutes, increase your incline to 7%. You can pick and choose how often and how much you change your settings, but switching them up regularly ensures that you will continuously work harder as your cardio session goes on.</p> <h2>In the kitchen</h2> <p><strong>Snack smarter.</strong> Portion out your snacks by serving size in sealable plastic bags as soon as you buy them. By doing this, you’ll reduce your chances of mindless munching and make sure you always know exactly how much you’re putting in your mouth.</p> <p><strong>Measure your food.</strong> Many people eyeball when they’re cooking and don’t realise how much of an ingredient they’re actually using. If a recipe calls for a tablespoon of olive oil, actually fill a tablespoon with oil instead of just glugging some into the pan. You’ll be surprised when you see how big (or, rather, how small) a serving REALLY is.</p> <h5></h5> <h6 style="text-align: right;">Adapted for WellnessConnect from Source:<br /> <a href="http://news.health.com/2015/07/07/how-to-give-10-more-towards-your-goals/" target="_blank" rel="noopener noreferrer">health.com</a></h6><p>The post <a href="https://thewellnessconnect.com/fitness-tweaks-to-pump-up-your-routine/">Fitness Tweaks To Pump Up Your Routine</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></content:encoded> <wfw:commentRss>https://thewellnessconnect.com/fitness-tweaks-to-pump-up-your-routine/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>The Plank: Work That Core</title> <link>https://thewellnessconnect.com/the-plank-work-that-core/?utm_source=rss&utm_medium=rss&utm_campaign=the-plank-work-that-core</link> <comments>https://thewellnessconnect.com/the-plank-work-that-core/#respond</comments> <dc:creator><![CDATA[sfortune]]></dc:creator> <pubDate>Fri, 07 Nov 2014 00:02:35 +0000</pubDate> <category><![CDATA[Fitness]]></category> <category><![CDATA[exercise]]></category> <category><![CDATA[fitness]]></category> <category><![CDATA[plank]]></category> <category><![CDATA[workout]]></category> <guid isPermaLink="false">https://thewellnessconnect.com/?p=2812</guid> <description><![CDATA[<p>It is the one exercise that reaps a myriad of benefits and does not require a single piece of equipment: the plank. The plank exercise is convenient as it can be performed anywhere, and it does not take much time. Basic Plank Lie face down on mat resting on the forearms, palms flat on the […]</p> <p>The post <a href="https://thewellnessconnect.com/the-plank-work-that-core/">The Plank: Work That Core</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></description> <content:encoded><![CDATA[<h5 class="p2"><strong>It is the one exercise that reaps a myriad of benefits and does not require a single piece of equipment: the plank.</strong></h5> <p class="p3">The plank exercise is convenient as it can be performed anywhere, and it does not take much time.</p> <h2 class="p2">Basic Plank</h2> <ul> <li class="p3">Lie face down on mat resting on the forearms, palms flat on the floor.</li> <li class="p3">Push off the floor, raising up onto toes and resting on the elbows.</li> <li class="p3">Keep your back flat, in a straight line from head to heels.</li> <li class="p3">Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.</li> <li class="p3">Hold your body in this position for 30 to 60 seconds. Over time, work up to longer periods.</li> </ul> <h2 class="p2">Plank with leg lift</h2> <ul> <li class="p4">Start in the same basic plank position with your forearms and toes on the floor.</li> <li class="p4">Slowly raise one leg 5-8 inches off the floor.</li> <li class="p4">Count to two and slowly lower your leg to the floor.</li> <li class="p4">Switch legs and repeat.</li> </ul> <h2 class="p2">Plank with arm lift</h2> <ul> <li class="p4">Start in the same basic plank position with your forearms and toes on the floor.</li> <li class="p4">Carefully shift your weight to your right forearm.</li> <li class="p4">Extend your left arm straight out in front of you.</li> <li class="p4">Hold 3 seconds while keeping your core tight.</li> <li class="p4">Slowly bring your arm back to starting position.</li> <li class="p5">Switch arms and repeat.</li> </ul><p>The post <a href="https://thewellnessconnect.com/the-plank-work-that-core/">The Plank: Work That Core</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></content:encoded> <wfw:commentRss>https://thewellnessconnect.com/the-plank-work-that-core/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>Exercises to sculpt your Glutes</title> <link>https://thewellnessconnect.com/exercises-to-sculpt-your-glutes/?utm_source=rss&utm_medium=rss&utm_campaign=exercises-to-sculpt-your-glutes</link> <comments>https://thewellnessconnect.com/exercises-to-sculpt-your-glutes/#respond</comments> <dc:creator><![CDATA[sfortune]]></dc:creator> <pubDate>Tue, 03 Jun 2014 17:15:55 +0000</pubDate> <category><![CDATA[Fitness]]></category> <category><![CDATA[exercise]]></category> <category><![CDATA[fitness]]></category> <category><![CDATA[glutes]]></category> <guid isPermaLink="false">https://thewellnessconnect.com/?p=2457</guid> <description><![CDATA[<p>Looking to give that booty an extra “pop”? Here are a few exercises to help you sculpt your rear. Squats Squats are excellent to train your gluteus maximus. Add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. As you move your feet further apart, you’ll feel […]</p> <p>The post <a href="https://thewellnessconnect.com/exercises-to-sculpt-your-glutes/">Exercises to sculpt your Glutes</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></description> <content:encoded><![CDATA[<h5><strong>Looking to give that booty an extra “pop”? Here are a few exercises to help you sculpt your rear.</strong></h5> <h2></h2> <h2 class="p2">Squats</h2> <p class="p3">Squats are excellent to train your gluteus maximus. Add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. As you move your feet further apart, you’ll feel the exercise more in your hips and butt.</p> <h2 class="p2">Lunges</h2> <p class="p3">Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes.</p> <h2 class="p2">Hip Extensions</h2> <p class="p3">On a step or platform, lie face down with hips on the edge of the step, legs straight with toes resting lightly on the floor. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate.</p> <h2 class="p2">Deadlifts</h2> <p class="p3">Standing with your feet hip-width apart, and your bar/dumbbells in front of thighs. Keeping your back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins. SQUEEZE your butt to raise back up. Keep your weights close to your legs throughout the entire motion.</p><p>The post <a href="https://thewellnessconnect.com/exercises-to-sculpt-your-glutes/">Exercises to sculpt your Glutes</a> first appeared on <a href="https://thewellnessconnect.com">WellnessConnect</a>.</p>]]></content:encoded> <wfw:commentRss>https://thewellnessconnect.com/exercises-to-sculpt-your-glutes/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> </channel> </rss>