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The Best Workout Masks That Won’t Make You Feel Smothered

Best Workout Masks that are Breathable

When it all comes down to it, even the best workout masks aren’t perfect.  There’s a reason that the WHO recommends against wearing them while exercising, if it is possible to do so while keeping adequate distance and exercising outside.  That said, when it comes to reality, many gyms across the country require us to cover our faces while we exercise.  If we want to use our memberships to increase metabolism and reach our goals, then it’s up to us to find the best one to get the job done.

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Tiny Workouts May be the Key to a Successful Fitness Lifestyle

Small Exercises for Successful Fitness Lifestyle

If you’re looking to create a successful fitness lifestyle, it may be less challenging than you think. Recent research is now showing that if you do a few quick minutes of moderate to intense exercise throughout the day, you’ll already be off to a great start. In fact, those little “snack” size workouts are enough to improve cardiovascular health.

Successful Fitness Lifestyle Research

The study was conducted by kinesiologists at the University of British Columbia (UBC) Okanagan, and McMaster University. Their findings were published in the Applied Physiology, Nutrition and Metabolism journal. They indicated that pretty much anyone can create a successful fitness lifestyle no matter who they are or where they are.

Senior study author Martin Gibala, a McMaster University kinesiology professor pointed out that these small “exercise snacks” are very simple to fit into a day. These very short workouts are enough to form a heart friendly successful fitness lifestyle.

What Activities Constitute Exercise Snacks?

Small sized activities can be made up of virtually anything. The first recommendation Gibala pointed to was stair climbing. He said that people who live in apartment buildings or who work in office towers have the opportunity to vigorously climb a few flights of stairs at lunchtime, during breaks, in the evening, or even first thing in the morning. That, alone, can make up an effective workout.

The idea is to use a regular and convenient activity and do it briskly for a brief vigorous workout. The outcome is that when this is done regularly throughout the day, it’s enough to make a difference to a person’s cardiovascular health.

Supporting Previous Studies

This is not the first study to indicate that a successful fitness lifestyle doesn’t need to be made up of length workout sessions each day. Instead, They’ve found that short bouts of vigorous exercise, which can otherwise be known as sprint interval training (SIT), are still highly effective. These should consist of intense bursts of activity for about ten minutes at a time, including recovery times between bursts.

In this most recent study, they found that even if lots of tiny vigorous activities were taken on – not even ten minutes at a time – they would also improve cardio-respiratory fitness (CRF). Good CRF is associated with longevity and a reduced risk of cardiovascular disease.

Therefore, as you focus on creating your successful fitness lifestyle, consider simply taking on more of your usual activities in a rapid and vigorous way throughout the day. Run up the stairs. Jog to your car. Get up and do a quick round of jumping jacks. It all adds up and is effective.

Long-Term Weight Management Strategy

Establishing a successful fitness lifestyle is among the most beneficial components you can add to a long-term weight management strategy. By choosing to be physically active on a regular basis in such a beneficial way, you will be sure to enjoy advantages across many categories of your wellness.

Managing your weight is only the start. While it can support burning through more calories, the true value is in controlling your weight so that you will be less likely to watch the lost pounds climbing back on again. When you are taking a successful fitness lifestyle seriously, that is a serious feature for your efforts.

That said, this habit also contributes to better overall cardiovascular health, balance, strength, mental health, confidence, as well as a reduced risk of some forms of cancer, and even a decrease in the risk of constipation. The key is to start at a level that is appropriate for you and to continue to adapt your strategy over time so that it always suits your current goals.



The Best Ways to Quickly Recover from a Workout Injury

Ways to Recover from a Workout Injury

Having to recover from a workout injury stinks.  There’s no way around it. It’s not fun, and it’s not something any of us want to have to do.  Still, it happens.  We may not want to think about it, but it’s best to have a plan in place in case it happens.  That way, we can make sure we’re doing our best to shorten the necessary healing time as much as we can.

The Importance of Taking Time to Recover from a Workout Injury

Even when we’ve taken all the best precautions not to hurt ourselves, we’ll all eventually have to recover from a workout injury that has happened regardless. We all assume that if we do the right things during each workout, we won’t get hurt. That’s simply not the case.

Sometimes, injuries happen despite our best efforts to protect ourselves. It may be due to improper technique or form, or it may result from straining your body beyond its limits. This may happen when you don’t listen to your body or when you don’t provide it with what it really needs for a workout. However, the injury may occur, you need to know how to work through it so that you can get back on your feet again.

The key is to know what to do to make sure you recover from a workout injury.  Don’t just trust what your friend or a meme on social media advises. Instead, make sure your injury is properly diagnosed, so it can be treated properly, and you can heal from it as quickly as possible.

You Don’t Have to Give Up All Activity

If you find yourself needing to recover from a workout injury, one of the most important rules is to remain active where you can. If you just sit on the couch and don’t engage in any exercise when you get hurt, then it’s going to be that much harder to get moving again once you have healed.

Remember that your injury (hopefully!) does not involve your entire body. This means that the other areas of your body can still get a workout, even if it’s just a mild one using alternative exercises.

You’ll want to find alternatives and work the part of the body that is not hurt, as that will be key to moving forward successfully. So, if you have a lower body injury, keep working out the upper body, and vice versa. Keep active and simply work around your injury as that will help you to get back to normal a lot faster.  After all, a wrist injury isn’t stopping you from taking a brisk walk.  An ankle injury doesn’t stop you from lifting hand weights from seated.

Listen to Your Body and Give It What It Needs

You do want to take time to recover from a workout injury because you don’t want to push it too fast. Trying to push things beyond your healing level will only risk making things worse or slowing down the healing process.

Really listen to your body, for it will give you the signs you need to recover successfully. Though you may think that a certain amount of time will be sufficient, recovery time may be different for everyone.

Though you may be sidelined for a while, it’s imperative to give your body time to heal properly. You risk further injury if you don’t let yourself get back to normal first, so just work around the injury in the meantime. Never push yourself or try to throw yourself back into working out the injured part sooner than you should. This will always backfire in the end.

As you recover from a workout injury, you want to think about the long term as that will benefit you the most. In the short term, take care of the injury and really listen to your body. Apply heat or cold and take care of the injury as necessary.

Do continue to be active, but always work around the injury to give it proper time to heal. You will do yourself a favor if you follow these guidelines. Giving your body time to heal and continuing to stay active as much as you can, will help your body and your health in the long run. Injuries happen to all of us, but with the right combination of patience and perseverance, you will be fine soon enough.

Ease into Your Workout Routine After Healing

Once you feel you’ve been able to adequately recover from a workout injury, you may be eager to dive back into all the exercises you were doing before.  It’s better to start gently.  Ease into the exercises you were doing and be careful with the intensity you’re giving it.  For the first few sessions, err to the side of caution.  Do slightly fewer reps or fewer sets.

Make sure your body is ready to get moving again and build up as you can feel confident that you won’t end up having to recover from a workout injury yet again.  Before you know it, you’ll be right back on track and powering through each session once again.



How to Successfully Keep Up Your Weight Loss Routine Workouts with a Mask

Weight Loss Routine with a Mask

Keeping up your weight loss routine in the current pandemic crisis environment looks considerably different than it would have at the same time last year.  Distancing, masks, closed businesses and restricted or altered experiences among open businesses help to protect us from the spread of COVID-19 but is definitely taking some adapting.  This includes learning how to wear a mask and when.

Keeping Up Exercise for Your Weight Loss Routine in a Mask

Intense activity is most comfortably done without a mask.  The need to breathe quickly and deeply is made more uncomfortable by most mask designs and a wet mask is no longer as effective as a dry one.  If you aren’t sweating from your intense workout, it may not be as integral a part of your weight loss routine as you’d hoped.

Therefore, it’s typically considered to be easiest to get through your weight loss routine workouts without a mask, either in your own home or outside in a space that is not crowded. Going to a gym conforming with the proper precautions may also be an option for you, provided that the right distancing is possible, and a mask is worn between stations and when entering and exiting the premises.

When Distancing is Difficult

If your only place to exercise means that you’ll be occasionally or regularly in close proximity to other people, it’s best to wear a mask at least during those times. Research has examined this issue and has some recommendations with the way masks can be used even when exercising comes with some intensity, when we must move through crowded public spaces and shared indoor locations.

To start, wearing the right face covering is integral.  Bandanas, neck gaiters, single-layer masks and fleece masks are all essentially ineffective. In fact, some tests showed that those types of mask allow the expulsion of more droplets in the air than would be the case without any mask.  If these are what you have been wearing, it’s time to switch up your strategy.

According to the British Journal of Sports Medicine website, even if it’s not as comfortable wearing a mask while exercising, you are still more than able to get enough oxygen for your body’s needs. Therefore, the strategy must involve “balancing benefits versus possible adverse events.”

Many people who have kept up their weight loss routine workouts have found that they simply needed to try a few different shapes of mask, since each design fits slightly differently. As a result, different mask shapes are best suited to different forms of activity. Some are better for running while others are best for walking, driving, shopping, or sitting at a computer station for hours at work. It can take some experimentation, but a bit of trial-and-error can make things much easier in the long run of your long run.



How Physical Activity and Exercise Promote Mental Health

Exercise to Promote Mental Health

If you feel as though you’re not sure of how to achieve better mental health, then you’re not alone. We hear all the time that there is a very real body-mind connection, yet we tend to ignore that piece of information.

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Why Too Much High-Intensity Exercise Can Do More Harm Than Good

High-Intensity Exercise Dangers

High-intensity exercise can seem to be the obvious road to better fitness and weight control.  It has been touted as the solution we all need for making sure we are active even if we don’t have time for it.  That said, as is the case with every other workout or nutrition strategy, there is such thing as too much of a good thing.

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How Will Exercise Boost Your Weight Loss Goals?

Weight Loss Goals and Exercise

It may be something that you have discounted before, but exercise may be what helps you to reach your weight loss goals. Even setting goals in the first place is something that far too many people skip over. They believe that it’s all about eating the right foods, and therefore they make this their only focus. Though your diet is a fundamental part of what helps you to lose weight, it’s about much more than that. If you are being told that diet alone will help you to lose weight, then you need to pay closer attention to fitness in the big picture.

Diet is Your Top Strategy

It’s very important to understand that an effective strategy to reach your weight loss goals is made up of multiple components.  At their core is exercise but also diet.  In fact, you may be surprised to discover that your diet is by far the most important component to your efforts to achieve a healthy body mass.

This is because, when all is said and done, reaching your weight loss goals means that you need to burn through more calories than you consume.  The nature of those calories may change.  You could choose to go keto, you could follow an alkaline or acidic diet.  You may have decided that carb control is the way to go.  Whatever you choose, it will be your caloric intake and burning that will decide if you achieve the results you want.

Why is Diet More Important than Exercise to Weight Loss Goals?

Research shows that the number of calories you consume plays a bigger role in successfully achieving weight loss goals than your exercising.  This is because many people overestimate the calorie burning impact of their workouts.  There is also an all-too-common habit of doing a great fat burning workout and rewarding ourselves with a high calorie treat that either negates or even overwhelms any calorie loss achieved during the workout.

Therefore, it’s very important to ensure that you’re eating properly as well as exercising regularly to achieve that coveted number on the bathroom scale.  Of course, it’s also very important to remember that just because your diet is the most important weight loss factor, it doesn’t mean that you can start skipping the exercises.  They remain integral to an effective and efficient strategy.

Why Your Workout Still Counts

As you think about reaching your weight loss goals it’s about dropping pounds but also changing your body. That’s one thing that helps to set fitness apart from just diet alone. Sure, you can lose weight and positively impact the scale, but you also need to be sure that you are changing your body too. If you want to lose inches, burn fat, and add muscle then you need exercise. Otherwise you end up with sagging skin or you hit a plateau very quickly. By adding in exercise, you ensure that doesn’t happen and therefore you more quickly and efficiently reach your goals.

Exercise Helps You to Get to The Goal Faster

In order to reach weight loss goals, you have to think of what it will take to get there. It’s a very simple equation to think of that you need to burn more than you put in. That means that you need to cut down on your portions, eat the right foods, and also burn more calories. The only way to influence the last part is to exercise more. You will notice that this helps to change the scale and get rid of the fat that you may have stored on the body. Though it may seem like a lot of work, it will all be worth it in the end. This is how you get to the end result that you want!

You want to be sure that you set realistic weight loss goals along the way to get you to your longer-term desire. Sure, you may want to lose a certain number of pounds, but how will you do that? Perhaps you need to set a goal for how often you will hit the gym. Maybe you need to think about how you will challenge your body and properly fuel your workouts. All of these things matter greatly when it comes to losing weight, and also to changing your body forever. Your goals can be greater met within weight loss when you add in the right exercise to get you there!

Keeping it Off

Of course, it’s important to note that once you’ve reached your weight loss goals, it doesn’t mean you can simply return to all your old habits. They’re what caused your weight gain in the first place.  In fact, research has shown that while diet is what helps most in losing the pounds, keeping up your exercises becomes the most important factor in stopping excess fat from returning. So, build those fantastic physical activity habits starting now and get ready to enjoy the rewards over the long term.



Use Your Swimming Pool to Lose Weight with These Water Exercises

Water Exercises for weight loss

Swimming is one of the most popular physically active pastimes, especially in the summer months. Did you know water exercises can also help you stay in shape and lose weight? Many different swimming exercises can help improve your energy levels, speed up your metabolism, and control your weight, keeping you in tip-top shape.

The Overall Benefits of Water Exercises

Beyond losing weight, there is a vast spectrum of health and general benefits to incorporating water exercises into your life.  You don’t need to do it all that often to be able to get a lot out of this activity.  Once or twice per week is all you need to make a difference that you’ll be able to feel in your body.

Physical Health Advantages

Consider the following benefits of heading to the pool, river, lake or even ocean for your next workout.

  • You get a great all-around workout boosted by the resistance of the water
  • Your heart rate increases from moving your entire body, but the water keeps the impact of stress off your joints, making it a great way to work out even if you have sore or achy joints
  • It won’t take long before you start to discover you are building muscle strength and endurance, while you simultaneously boost your cardiovascular fitness through water exercises
  • While you get stronger, you will also be toning your muscles
  • Every major muscle group can get a workout from swimming as almost every muscle is used fort his activity. If you’re doing laps, try for different types of strokes such as front stroke, back stroke, breaststroke, and butterfly.  You don’t necessarily need to choose those specific moves, but by switching up your movements throughout your workout, you will work your muscles in different ways

Other Benefits You May Enjoy

Aside from boosting your physical health, there are many other benefits that you can enjoy from water exercises, too.  Check out the following added advantages you may discover from swimming more often:

  • Exercising in a way that can feel peaceful and relaxing
  • Easing your stress, reducing anxiety and depression symptoms and potentially preventing stress and anxiety in the first place
  • Enhancing your balance, coordination and posture
  • Improving your flexibility
  • Providing a great low-impact workout even if you suffer from certain conditions or injuries. Swimming can even be used as a part of physiotherapy for certain injuries or conditions.
  • Exercising in a way that will cool you down instead of making you feel hotter, which is great news on hot summer days.
  • Swimming can be done socially, or it can be done on your own. This gives you lots of choices regarding the experience you want from your water exercises.

Great Water Exercises for Fun and Fat Burning

The following swimming exercises are the top three options that anyone can try:

Swimming at a Moderate Pace for 200 Meters

Whether you’re new to swimming or a veteran swimmer, this is the ideal swimming exercise. You don’t have to swim fast–or slow. Swimming at a moderate pace helps you maintain your energy while allowing you to burn calories. You can swim for 200 meters and stop, or you can repeat this five times for effective results.

The Spiderman

Ever want to be like Spiderman? Well, you are able to–in a way. This exercise is easy on your body, burns a lot of fat, and also helps you build your metabolism and energy. You simply move your arms back and forth quickly while your legs kick from the edge of the pool and make their way to the bottom of the pool. This can be repeated for 10 minutes for an intense and effective workout.

The One-Legged Balance

Another of the best water exercises, the one-legged balance not only strengthens your legs but also works on strengthening your core and your buttocks. This exercise is simple, and it’s easy on your body as well. This helps you to improve balance and can burn a ton of fat while boosting your metabolism, too. To do this exercise, you need to be in waist-deep water and have a foam water toy. Put your foot on the foam toy while keeping your other leg planted firmly on the bottom of the pool floor and your arms to your sides. As the toy rises up with your leg, hold your leg in place for up to a minute and repeat with the other leg. This exercise can be repeated five times per leg.

Swimming pool exercises are fun, safe, and totally effective. You can really keep control of your weight while boosting your metabolism. It helps you to gain energy and muscle as well. Try out these three popular water exercises and see what a difference they will make for your health and fitness level. Of course, that’s only the start. Don’t hesitate to try new things as you become more confident in the water.



Outdoor Fitness Activities to Lose Weight Before the Summer

Lose Weight Before the Summer

If you want to try to lose weight before the summer is here, then you need to develop a fitness regimen. Though many of us don’t tend to focus on losing weight through exercising, it can truly be one of the most important and effective approaches. You want to shed fat and build up your lean muscle tissue.

Changing Your Body Composition

That’s how you get to the heart of long-term weight loss and achieve results that you can see. So, if you feel as if you will never shed the weight and see that body you have always dreamed of, know that the secret is in the fitness routines you keep. Working out will help to take you where you want to go!

Many find that in the quest to lose weight before the summer comes, getting outside for their fitness activities can help tremendously. Not only do get to breathe in the fresh air, but you will also feel better as you work out. You may want to start with some powerful walks or hikes, depending on your current fitness level.

If you are able to start slow jogging, try to build up to running. This is one of the best cardio workouts to shed fat, and you will even find that you build muscle tone in the process. Furthermore, you will always have room to improve or intensify your jogging or running routine.

Keep Your Workouts Varied and Interesting

Another way to lose weight before the summer comes is by doing some simple yet highly effective exercises outdoors. You may want to try some of your favorite strength training moves outside and set your own intervals. Try running steps, jumping rope, walking lunges, squats, and jumping jacks, and combine these exercises into a powerful workout regimen. Add to your exercise routines over time. SImply being outside can make exercise much more enjoyable. Make use of your environment to create new exercise movements that keep your workouts interesting–and keep your body guessing.

You can also try sports and alternative forms of exercise to lose weight before the summer. Try a fun game of tennis or basketball to work up a good sweat. Take an outdoor boot camp class or even a yoga class. The key is to keep exercise interesting, and the outdoor setting can certainly create more variety and depth. The more that you can get outside to enjoy nature while engaging in powerful exercises, the more likely you are to lose the weight for good. You will look and feel your best by the time summer gets here–and that’s the ultimate goal!

Don’t Let the Change of Season Stop You

As summer arrives, don’t let the change in season get in the way of your efforts. Your goal may have been to lose weight before the summer, but you can still keep up your new fitness routine over the longer term.  The key is to make sure you’re adapting it to the hotter weather.

Change the Exercises

Where you used to be able to pour yourself into certain intense cardio exercises, you might find that you just can’t do them outside anymore in the hot summer sun.  As a result, you’re either going to take them inside – for instance, using an indoor track or a treadmill – or you’ll need to switch them up altogether.

Fortunately, there are countless fantastic outdoor exercises that you can do to lose weight before the summer and other to enjoy during the summer.  For instance, if you’re fortunate enough to live near a good body of water, or if you have access to a swimming pool, take advantage of that.  Head out several times per week and go for one of the best total body workouts available.  Even better, you can know that you’re working every major muscle group while being easy on your joints.

Change the Time of Day

One thing that is great about summers is that they don’t reach their temperature peak until the afternoon.  This means that if you’re willing to head out quite early – or quite late, for that matter – then you will have much cooler temperatures to enjoy for your exercising.  This is something that isn’t nearly as pleasant at other times of the year when you’re trying to lose weight before the summer.

Once the summertime comes around, if you go out for a run just as the sun has risen but before anyone but the early birds have come alive, you’ll enjoy a uniquely peaceful experience.  Many runners and joggers wait all year for the opportunities to head out extremely early in the morning and see the world before it gets started, just as the sun is rising. Finding these ways to enjoy your exercises is as good for the mind as it is for the body.



How to Prevent Sore Muscles after a Tough Workout

Prevent Sore Muscles after workouts

Getting in a good workout is important to achieving that ideal physique you have always dreamed about, but it only comes with lots of hard work and dedication. Those who exercise to improve fitness have probably all heard the saying, “No pain; no gain.” Although there is quite a bit of truth to that statement, there are several ways you can prevent sore muscles after a tough workout.

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