Tag: Exercise

Fitness Myths to Know and Avoid

It is no secret that the health and fitness world comes with its fair share of myths and old wives’ tales — from those concerning one’s dietary habits to how hard one must work to lose weight. However, it is important to remember that a majority of these health myths are precisely that, meaning they should be taken with a grain of salt.

To ensure your fitness journey is not thrown off by a friend or co-worker’s seemingly harmless “advice,” here is a list of fitness myths you should know and avoid at all costs:

Using machines prevents you from making mistakes

While machines may be effective, they are certainly not the best or most foolproof method of exercising. In fact, the only way one can be entirely sure that they are performing exercises correctly is by working on machines that were made to fit their specific height and weight — something that is not commonplace in your average gym.

No pain, no gain?

While this phrase is uttered in gyms and on courts and fields  every single day, that does not necessarily mean it is correct. In fact, if something genuinely hurts while you are working out, experts recommend that you stop what you are doing immediately to find out if the pain eases up. If it does — meaning you only feel pain while you are working out — then you ought to see your doctor as soon as possible.

Stretching helps your body recover

Although stretching is an excellent way to increase joint flexibility, it has not actually been found to shorten one’s recovery time after a workout. However, limbering up still has its benefits, such as decreased risk of pulling or tearing a muscle during exercise. Therefore, it is still highly recommended that you stretch before and after your next workout.

Swimming is the best exercise for weight loss

Granted, swimming is an excellent means of getting a full-body workout without putting too much stress on your joints and limbs. But, unless you spend hours upon hours doing laps in the pool every day, you will not see stunning results. That is because of two distinct factors:

Firstly, there is the buoyancy effect. Since your body is submerged in the water, you have a reduced need to work in order to stay afloat — especially if you have a higher level of body fat. Secondly, exercises that occur in cold water induce a spike in appetite, unlike exercises conducted on land, which are known to suppress one’s appetite.

Workout Tips to Improve Your Endurance

George Zedan

Anyone who’s looking to improve their fitness abilities and overall health go right to cardio. Cardio is a great way to lose weight, get in shape, and even prepare yourself for a race. Whether it’s a 5k, a marathon, or any other course, cardio is a great way to get ready. However, cardio isn’t always the answer to building endurance and stamina. If you’re looking to improve your endurance, skip the extra time on the treadmill and try these workouts instead.

Strength Workouts

While cardio is a component to improving endurance, building strength and muscle is also key. Keep your cardio simple. If you’ve only been doing cardio to improve your endurance, then cut your cardio time in half. Once you’ve finished, add a strength workout in.

Some great workouts to build strength are squats with a barbell, kettlebells, and burpees. Squats will work a multitude of your muscles, but the quads, thighs and hips will target endurance training. By strengthening your legs, you give your endurance more capability of improving. Kettlebells and jerks have proven effectiveness with endurance as well. Burpees are a great way to work your legs and arms, while keeping your heart rate going.

Stick to a Tempo

During your cardio, keeping a tempo will show what your endurance is made of. If you run, whether it’s fast or slow, keep a steady pace. Try to run at that same pace for your workout. It will eventually push your muscles because naturally you’ll want to speed up or slowdown. Tempo workouts can also push you to meet your goal or reach a new record. If you run 20-40 minutes at a slower speed, work your endurance by running a little faster each time you run at the same tempo.

Shorter Rests

If you don’t push yourself, you won’t ever gain endurance. Between each rep, make sure you’re taking a 5-10 second shorter rest. By lengthening each rep, you’re pushing yourself just a little longer than normal. Interval training is used for improving endurance through on-off-on rotations. For example if you’re doing 25 push-ups, only rest for 20 seconds instead of 30 before you do 25 more push-ups.

The same goes for running. Push yourself to run longer than you normally would. Extending your run will build your strength, therefore increasing your endurance. This will help you generate efficient energy and oxygen the more you workout.

Break From Your Routine

A steady workout routine will hinder your endurance. Switch your workouts to give your muscles a change. If you always start with running, alternate your days. This will keep your mind and muscles guessing what’s next, instead of already sinking into the routine.

Endurance is made for people to workout at a higher intensity for a certain period of time. To extend your workout, you must improve your endurance. Target your next workout to endurance building. You’ll have a longer, better workout to get you closer to your goal.

George Zedan at-home workouts

The Best At-Home Workouts For Beginners

If getting to the gym on a regular basis is something that’s difficult to accomplish given your current lifestyle, squeezing in a few exercises in your own home is something that should be highly considered. For those that do not have a lot of experience with working out in the first place, the following exercises are just for you. No matter your level of training, these can be done by just about anyone.


One of the most basic workouts known by everyone in the fitness world. Pushups require very little space in your home, and can be done just about anywhere. This workout utilizes multiple muscle groups throughout your body, as well as strengthening your shoulder joints. With this added strength, you’ll better prepare yourself for more advanced workouts once you have time to hit the gym.


Yet another exercise you can perform right in front of your television. For the best results, stand with your feet shoulder-width apart, and while maintaining a straight back and your head up, sit back into this position. Be sure to focus on your knees bending over your toes with your chest out, and do not bend your back. Squats are great for improving overall strength, but your thighs and glutes are the primary beneficiaries.

Calf Raises

For the other portion of your legs that squats don’t focus on, these are great for strengthening both your calves and shins. A proper form involves standing straight and bringing your heels up slowly off the floor, holding your position at its peak. Then, slowly return to the starting position. Beginners in exercising tend to skip this workout, as they feel their calves are the least important muscles. However, strong calves improve your balance, prevent your feet from rolling, and calm the effects of shin splints.


Begin in a pushup position, but support your body with your forearms instead of your hands. Keep your back straight and focus on tensing your abs and glutes, holding for as long as you can. This is great for building core strength. Continuously performing crunches can have a negative effect on your spine if done incorrectly, whereas planks allow you the same workout without the risk of injury.

Side planks are a variation that target smaller muscles in your lower back, and can even improve back pain; something beginner’s might be all too familiar with. For this exercise, simply lie on either your left or right side and support your weight on your elbow, lifting your hips off the ground to form a straight line.

Bicep Curls

Assuming you have weights of some sort, bicep curls can be done anywhere in the house. If you don’t have weights however, feel free to improvise. Full jugs of milk make for great replacements. When performing this exercise, focus on keeping your elbows stationary. When your arms are bent at the top of the move, squeeze your biceps and slowly lower the weights back to your starting position. Strengthening your biceps can provide you with everyday benefits that you may not have considered otherwise, like stronger stabilization when lifting or carrying objects.

Powered by WordPress & Theme by Anders Norén