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<?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>Fit Coachion</title> <atom:link href="https://fitcoachion.com/feed/" rel="self" type="application/rss+xml" /> <link>https://fitcoachion.com</link> <description>Be Fit and Be Smarter</description> <lastBuildDate>Wed, 15 Jan 2025 04:56:35 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <generator>https://wordpress.org/?v=6.7.1</generator> <image> <url>https://aws.wideinfo.org/fitcoachion.com/wp-content/uploads/2020/05/07225522/cropped-fit-oachion-32x32.png</url> <title>Fit Coachion</title> <link>https://fitcoachion.com</link> <width>32</width> <height>32</height></image> <item> <title>9 Types of Running and Why You Need Them</title> <link>https://fitcoachion.com/9-types-of-running/</link> <dc:creator><![CDATA[Fitcoachion]]></dc:creator> <pubDate>Wed, 15 Jan 2025 04:56:35 +0000</pubDate> <category><![CDATA[Back Pain]]></category> <guid isPermaLink="false">https://fitcoachion.com/9-types-of-running-and-why-you-need-them/</guid> <description><![CDATA[[ad_1] Table of Contents 1. Overview 2. Types of Run 2.1. Interval Run 2.2. Base Run 2.3. Sprint Run 2.4. Progression Run 2.5. Tempo Run 2.6. Fartlek Run 2.7. Hill Repeats 2.8. Long Run 2.9. Recovery Run 3. Tips for Running 4. FAQ’S 4.1. What type of running plan should a beginner follow? 4.2. What is a good way to do interval training with running? 4.3. How to run faster without exercise? 4.4. Can you build muscles by running? 4.5. Which one is healthier, interval running or stable jogging? 5. Takeaways 1. Overview When you start running, it is possible […]]]></description> <content:encoded><![CDATA[<p>[ad_1]</p><div class="table-contents"><p>Table of Contents</p><ul><li>1. Overview</li><li>2. Types of Run<ul><li>2.1. Interval Run</li><li>2.2. Base Run</li><li>2.3. Sprint Run</li><li>2.4. Progression Run</li><li>2.5. Tempo Run</li><li>2.6. Fartlek Run</li><li>2.7. Hill Repeats</li><li>2.8. Long Run</li><li>2.9. Recovery Run</li></ul></li><li>3. Tips for Running</li><li>4. FAQ’S<ul><li>4.1. What type of running plan should a beginner follow?</li><li>4.2. What is a good way to do interval training with running?</li><li>4.3. How to run faster without exercise?</li><li>4.4. Can you build muscles by running?</li><li>4.5. Which one is healthier, interval running or stable jogging?</li></ul></li><li>5. Takeaways</li></ul></div><div class="BTB-main"><h2 id="content-1">1. Overview</h2><p>When you start running, it is possible that you may not give much thought to the type of training you will do, besides simply getting out of the house a couple of times per week. The most important thing to remember is to avoid running so intensely that it becomes a burden. To learn how to develop a steady running routine and ensure that you do not do highly intense exercises too early, you have to know the following tips to make your running easy and enjoyable.</p><p>Once you understand the basics of running and how you can start at a safe pace, you can’t just keep running the same distances at the same level of effort over and over again. For better results, you have to mix up the types of the runs you perform to improve your running speed, strength, distance, and the intensity of your runs.</p><p><!--productlisting1--></p><h2 id="content-2">2. Types of Running</h2><p><!–</p><p><img decoding="async" src="https://fitcoachion.com/wp-content/uploads/2022/08/Types_of_Running.jpg" alt="Types of Running" width="100%" title="9 Types of Running and Why You Need Them 3"></p><p>–></p><h3 id="content-21">2.1. Interval Run</h3><p>You perform interval running by running fast, recover by running slowly, and repeat the process a few times. Interval or speed sessions are a key element of a runner’s weekly routine. The benefits of interval running depend on how you structure them.</p><ul><li><strong>Short Intervals</strong></li><li><strong>Middle Distance Intervals</strong></li><li><strong>Long Distance Intervals</strong></li></ul><p>These three types will increase your stamina, endurance, and fitness, helping you to maintain speed for longer periods and at a consistent pace.</p><h4>Short Intervals</h4><p>These are short sprinting intervals, ranging from 100 to 400 meters, that will help you improve your strength and speed.</p><h4>Middle Distance Intervals</h4><p>Middle distance intervals are between 600 and 1,200 meters which can help you improve aerobic fitness, lactate threshold, and high ductility, all of which help you to run faster over extended periods without getting exhausted.</p><h4>Long Distance Intervals</h4><p>Long intervals are between 1,600 and 3,000 meters. You won’t be able to maintain full speed for this time, and even 70% effort will be difficult to maintain. Instead, make sure you’re always mixing in short and middle distance intervals. It will help you improve your overall stamina and lactic threshold, both of which are important for fitness.</p><h3 id="content-22">2.2. Base Run</h3><p>Base running is a run at a comfortable speed and pace to improve aerobic fitness, stamina, and running economy. Rather than being a hard run, it is intended to be done on a regular basis and has a short to moderate length. Base runs tend to cover the distances you complete every week and they’ll help you improve your physical endurance. Base runs should be completed at a moderate, conversational speed, with your heart rate being between 60 and 75% of your maximum.</p><h3 id="content-23">2.3. Sprint Run</h3><p>Sprint running occur over shorter distances at an above average speed with several repetitions throughout the session. Sprint training is absolutely necessary if you want to improve your overall speed. It increases your strength and power, allowing you to run faster. Sprinting also provides a more efficient workout and increases your metabolism when compared to other types of cardiovascular exercises (30-minute elliptical trainer sessions).</p><h3 id="content-24">2.4. Progression Run</h3><p>You start out slowly and gradually increase speed throughout the extent of your run, meaning you finish at a faster pace than when you started. Run at your normal pace for the first half of the run, then increase to a faster pace. Progression running is moderately more demanding than other exercises because it requires more recovery time than interval and tempo runs. Your ultimate running speed is dependent on your training; you may work up to a marathon pace or finish at a high intensity pace, similar to what you would do for a threshold or interval run.</p><h3 id="content-25">2.5. Tempo Run</h3><p>Tempo running refers to running at a relatively tough pace. A tempo run is normally between 20 to 30 minutes in length. Tempo runs are also known as threshold runs or anaerobic runs, designed to train you to run faster and for longer distances without experiencing sudden exhaustion. As you increase your speed and distance, you will ultimately reach your anaerobic threshold, a point where your body will no longer be able to provide enough oxygen to your muscles to maintain your exercise and increases lactic acid in your blood circulation.</p><p><!--productlisting2--></p><h3 id="content-26">2.6. Fartlek Run</h3><p>In a fartlek workout, you start with a long run and then alternate between intervals of different durations or distances. When done early in the training cycle, it is an excellent way to start improving performance and fatigue resistance at faster paces. When done later in the training cycle, it is an excellent way to complete a moderate amount of fast running. For example, you challenge yourself to run faster until you reach a specific distance. The only rule for these workouts is that you should enjoy yourself while doing them.</p><h3 id="content-27">2.7. Hill Repeats</h3><p>Hill repetitions are repeated stretches of short yet intense uphill runs. They boost aerobic capacity, high intensity fatigue resistance, pain threshold, and muscles used in running. Running hill repeats on a sustained, moderate gradient of 5-6% is the best way to go. You should start at the bottom of the hill and run up to your intended destination at the top as fast as you can while keeping your balance. Return to your starting location and repeat the process.</p><h3 id="content-28">2.8. Long Run</h3><p>When you are going for a long run, your primary goal is to increase the distance you can cover over the course of several sessions. Long runs boost your stamina which will not make you feel as tired when running at long distances. During long runs, you are not required to run harder than your average speed, but if you want to push yourself, you can raise your pace or mix in more intervals.</p><h3 id="content-29">2.9. Recovery Run</h3><p>A recovery run is a short distance run done at a comfortable pace. Recovery runs help runners add extra miles to their daily routine without negatively affecting their performance before and after completing exercises. Recovery runs are best performed after doing a tough workout, such as interval training. Recovery runs should be completed as slowly as possible to remain comfortable despite being tired from your last run.</p><p><!–</p><p><img decoding="async" src="https://fitcoachion.com/wp-content/uploads/2022/08/Recovery_Run.jpg" alt="Recovery Run" width="100%" title="9 Types of Running and Why You Need Them 4"></p><p>–></p><h2 id="content-3">3. Tips for Running</h2><p>Before you start running, make sure to do the following:</p><ul><li>You warm up properly. Start slow and increase your speed gradually.</li><li>Your body needs energy to run. Consume a well balanced nutritional diet.</li><li>Drink 8-16 ounces of water every day.</li><li>Pick shoes with breathable cotton material and a size that fits properly to prevent injury.</li><li>Get eight hours of sleep.</li></ul><h2 id="content-4">4. FAQ’S</h2><h3 id="content-41">4.1. What type of running plan should a beginner follow?</h3><ul><li>Warm up for 5-10 minutes before you start and cool down for 5-10 minutes after completing your run.</li><li>Start by running short-moderate distances.</li><li>Run at least three days a week.</li><li>Take a mandatory break for recovery.</li><li>Increase the pace and distance weekly by 10%</li></ul><h3 id="content-42">4.2. What is a good way to do interval training with running?</h3><ul><li>Warm up for 5-10 minutes by jogging</li><li>Run for 20-30 seconds at 75% intensity, then 30 seconds at 25% intensity.</li><li>Run three times a week.</li><li>Increase the intensity gradually.</li></ul><h3 id="content-43">4.3. How to run faster without exercise?</h3><ul><li>Start with a short-moderate speed and distance.</li><li>Stretch every day.</li><li>Practice different types of runs.</li><li>Gradually increase the intensity</li></ul><h3 id="content-44">4.4. Can you build muscles by running?</h3><p>Running surely builds muscles, but you have to push yourself harder when doing a variety of runs at different speeds and intensities. Also, pay attention to your protein and carbohydrate intake.</p><h3 id="content-45">4.5. Which one is healthier, interval running or stable jogging?</h3><p>Interval running offers a variety of slow, moderate, and fast running intervals. The more you increase the intensity of your runs at a higher speed, the more your aerobic capacity and overall physical fitness will improve.</p><p><!--productlisting3--></p><h2 id="content-5">5. Takeaway</h2><p>While running is a popular weight loss exercise, you need to combine different running methods to boost your metabolism and get your desired results. From sprints, long runs, interval running, to fartlek method and hill repeats. Use this article to create a running plan best suited to your individual weight loss goals.</p></div><div class="rte"><blockquote><p>“This article is originally posted on borntough.com, and borntough.com own the sole copyright on this article. If you read this article outside borntough.com, please report this website to the authority because they have stolen the content from borntough.com and violated borntough copyright”</p></blockquote></div><p>[ad_2]</p>]]></content:encoded> </item> <item> <title>Dates: 12 Proven Health Benefits, Wholesome Recipes, and More</title> <link>https://fitcoachion.com/dates-12-proven-health-benefits-wholesome-recipes-and-more/</link> <dc:creator><![CDATA[Fitcoachion]]></dc:creator> <pubDate>Wed, 15 Jan 2025 03:18:55 +0000</pubDate> <category><![CDATA[Asthma]]></category> <guid isPermaLink="false">https://fitcoachion.com/dates-12-proven-health-benefits-wholesome-recipes-and-more/</guid> <description><![CDATA[[ad_1] Dates: 12 Proven Health Benefits, Wholesome Recipes, and More HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life. The numerous health benefits of dates has made the delicious fruit the most sought after food in the world of health and nutrition. Dates possess a rich nutritional profile having high-calorie content than other fresh fruits. These fruits arise from date palm trees grown in tropical regions of the world. Dates can be either fresh or dried. You can quickly identify them based on their appearance as dried dates will look wrinkled. They […]]]></description> <content:encoded><![CDATA[<p>[ad_1]</p><p>Dates: 12 Proven Health Benefits, <a href="https://fitcoachion.com/top-9-benefits-of-cabbage-nutritional-facts-and-wholesome-recipes/">Wholesome Recipes</a>, and More HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.</p><p>The numerous health benefits of dates has made the <a href="https://fitcoachion.com/how-to-make-healthy-food-delicious/">delicious fruit the most sought after food</a> in the world of health and nutrition. Dates possess a rich nutritional profile having high-calorie content than other fresh fruits. These fruits arise from date palm trees grown in tropical regions of the world. Dates can be either fresh or dried. You can quickly identify them based on their appearance as dried dates will look wrinkled. They are sweet in flavor with a chewy texture.</p><h2>Table of Contents</h2><ul><li><a href="https://fitcoachion.com/cashews-101-nutritional-facts-health-benefits-and-potential-drawbacks/">Nutritional facts</a> of dates</li><li>11 <a href="https://fitcoachion.com/13-health-benefits-of-walking/">Health benefits</a> of dates</li><li>Wholesome dates recipes</li><li>Summary</li><li><a href="https://fitcoachion.com/precision-nutrition-coaching-frequently-asked-questions/">Frequently asked</a> questions</li></ul><h2 id="Nutritional-facts-of-dates">Nutritional facts of dates</h2><p>There lies no doubt in the richness of vitamins and minerals present in dates. They are highly rich in Pyridoxine (Vitamin B6), Vitamin A, and K. They are deeply beneficial for the body as they contain rich nutrients and carry a lot of importance in regulating cholesterol levels, <a href="https://fitcoachion.com/top-5-foods-for-bone-health-and-strength-after-50/">bone health</a>, and boost cognitive importance.</p><p>This table states the only important <a href="https://fitcoachion.com/does-cooking-fruit-deplete-its-nutritional-value-rds-mull-it-over/">nutritional values</a> of a 100g of dates as approved by the USDA (US Department of Agriculture).</p><figure class="wp-block-table"><table><tbody><tr><td><strong>Parameter </strong></td><td><strong>Nutritional value</strong></td></tr><tr><td>Calories</td><td>277 Kcal</td></tr><tr><td>Carbohydrates</td><td>74.97 g</td></tr><tr><td>Protein</td><td>1.81g</td></tr><tr><td>Total Fat</td><td>0.15 g</td></tr><tr><td>Cholesterol</td><td>0 mg</td></tr><tr><td>Dietary Fiber</td><td>6.7 g</td></tr><tr><td>Potassium (K)</td><td>696 mg</td></tr><tr><td>Magnesium (Mg)</td><td>0.296 mg</td></tr><tr><td>Manganese (Mn)</td><td>54 mg</td></tr><tr><td>Iron (Fe)</td><td>0.90 mg</td></tr><tr><td>Vitamin B6</td><td>0.249 mg</td></tr></tbody></table></figure><h2 id="11-Health-benefits-of-dates">11 Health benefits of dates</h2><p>Fruits contain natural sugar, which does not <a href="https://saznworld.com/treating-prostatitis-any-cause-for-optimism/" target="_blank" rel="noopener">cause</a> any harm to the body if eaten in the right amounts. Dates are one of them; they contain plenty of natural sugar in them loaded with nutrition. This combination makes them a highly consumable snack.</p><h3>1. Exceedingly nutritive</h3><p>Several minerals and vitamins such as vitamin B, potassium, iron, magnesium along with natural sugar, are present in dates. Fibre and antioxidants prevent our body from various types of illnesses.</p><h3>2. Rich in fiber content</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16440" src="https://aws.wideinfo.org/fitcoachion.com/wp-content/uploads/2020/10/07214129/Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Dates are rich in fiber content" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 12"></figure></div><p>Consuming dates is one of the best ways to enhance your fibre intake and accomplish its need. Fibre present in dates is known to control <a href="https://fitcoachion.com/healthy-blood-sugar-levels-may-help-keep-the-brain-sharp-study-finds/">blood sugar levels</a> by slowing down digestion. This process prevents the levels from rising immediately after eating food. Due to this reason, the glycemic index is low in dates.</p><h3>3. Fights off diseases</h3><p>Dates, with the help of antioxidants, fight off disease-causing agents. Antioxidants’ presence prevents the body from free radicals, reactive oxygen species molecules, that may cause life-threatening reactions in our bodies. The three most important antioxidants are –</p><ul><li>Flavonoids: Their primary role is the reduction of <a href="https://fitcoachion.com/easy-ways-to-help-reduce-inflammation/">inflammation to reduce</a> the possibilities of diseases like Alzheimer’s, diabetes, and some cancer.</li><li>Carotenoids: They function to <a href="https://fitcoachion.com/vaccination-reduces-chance-of-getting-long-covid-studies-say/">reduce the chances</a> of macular degeneration or other eye-related disorders.</li><li>Phenolic acid: They also contain anti-inflammatory properties. They function to reduce the likelihood of <a href="https://maxfitfam.com/congenital-heart-disease-directly-linked-to-cancer-in-young-patients/" target="_blank" rel="noopener">heart diseases and cancer</a>.</li></ul><h3>4. Enhances brain health</h3><p>Dates can <a href="https://themedictips.com/exercise-does-extra-than-help-lose-weight-it-can-enhance-brain-function-in-obese-people/" target="_blank" rel="noopener">enhance the functioning of the brain</a> by decreasing amyloid beta proteins activity. These proteins are capable of the formation of plaques in our brain, which, when accumulated, can cause brain cell death leading to Alzheimer’s disease and even death. You are likely to have a better memory and a good learning ability by including dates in your <a href="https://fitcoachion.com/diet-for-six-pack-abs-revealed/">diet</a>. It leads to a decrease in anxiety-related disorders.</p><h3>5. Good for pregnancy</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16441" src="https://fitcoachion.com/wp-content/uploads/2020/10/_472_Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Dates are good for pregnancy" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 13"></figure></div><p>Dates can support a healthy pregnancy by helping the women in their calorie intake and promote natural labor by cervical dilation in the last few weeks. It reduces the need for induced labor and can decrease labor time. Some doctors believe that the compounds present in dates bind to the hormone oxytocin, which is known to cause labor contractions. It appears to imitate the functions of oxytocin during childbirth. The presence of tannins in dates facilitates the contractions during childbirth. The natural sugar and calories present in them are useful in maintaining high energy levels during labor as well.</p><h3>6. Acts as a natural sweetener</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16442" src="https://fitcoachion.com/wp-content/uploads/2020/10/_549_Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Dates act as natural sweeteners" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 14"></figure></div><p>Fructose, also known as fruit sugar, is abundant in dates. They are useful and a <a href="https://fitcoachion.com/top-10-healthy-alternatives-to-butter-on-bread/">healthy alternative</a> for white sugar. In addition to sweet taste, they are nutritious, fibrous, and high in antioxidants. You can make dates puree and store in the refrigerator and use it instead of white sugar too, but one must always keep in mind that – moderation is the key to a healthy living.</p><h3>7. Regulates cholesterol levels</h3><p>Dates are a good source of soluble fiber, which can help to reduce LDL cholesterol, which is a major factor contributing to <a href="https://fitcoachion.com/heart-problems/">heart problems</a>. Also, dates being rich in potassium <a href="https://healthrish.com/healthy-plant-primarily-based-weight-loss-plan-tied-to-reduced-heart-risk/" target="_blank" rel="noopener">reduces the risk of stroke and other heart</a> related problems.</p><h3>8. Improves bone health</h3><p>The vitamins present in dates assists in the development of bone and eye health. Minerals like copper (Cu), selenium (Se), magnesium (Mg), and manganese (Mn) assists in <a href="https://fitcoachion.com/how-to-keep-bones-healthy-free-diet-tips-in-india-for-new-moms/">keeping our bones in healthy</a> condition by preventing them from osteoporosis or other bone-related conditions.</p><h3>9. Promotes skin health</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16424" src="https://fitcoachion.com/wp-content/uploads/2020/10/_289_Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Promotes skin health" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 15"></figure></div><p>Vitamin C and vitamin D present in dates is good enough to promote skin elasticity properties. It fights from other skin conditions like rashes, itching, and acne. It provides the skin with anti-ageing benefits with the help of phytohormones and prevents melanin accumulation. The incorporation of dates in <a href="https://fitcoachion.com/how-to-diet-effectively-for-weight-loss/">diet can produce long-term effects</a>.</p><h3>10. Dates can help in the regulation of blood pressure</h3><p>The presence of magnesium and potassium in dates help in the <a href="https://fitcoachion.com/6-exercises-that-could-help-regulate-a-clients-high-blood-pressure/">regulation of blood pressure</a> and in maintaining the heart’s health. Potassium in dates eases out the tension in your arteries (<a href="https://fitcoachion.com/low-blood-pressure-hypotension/">blood vessels) to reduce high blood pressure</a>. However, excess potassium in the <a href="https://fitcoachion.com/do-pro-inflammatory-diets-harm-our-health-and-can-anti-inflammatory-diets-help/">diet is harmful</a> to the kidneys. Therefore, it is recommended that you discuss with your physician before consuming potassium if you are having kidney issues.</p><h3>11. Dates can prevent hair loss</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16443" src="https://fitcoachion.com/wp-content/uploads/2020/10/_177_Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Dates can prevent hair loss" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 16"></figure></div><p>Dates are beneficial in circulating oxygen all over the body. This process of oxygen circulation leads to the strengthening of the <a href="https://fitcoachion.com/platelet-rich-plasma-does-the-cure-for-hair-loss-lie-within-our-blood/">hair follicles, which prevents our hair from breakage and hair loss</a>. Consuming 2-3 dates per day will help you to get stronger hair.</p><h3>12. Dates can enhance sexual health</h3><p>The presence of <a href="https://fitcoachion.com/everything-about-branched-chain-amino-acids-bcaa/">amino acids</a> in dates causes an elevation in the sexual stamina and enhancement of sexual health. It gives the body an instant energy boost.</p><h2 id="Wholesome-Dates-Recipes">Wholesome dates recipes</h2><p>Dates can be consumed in whichever way you want. You can directly chew them, blend them, or add them as your natural sweetener. You can try these two delicious and popular date <a href="https://fitcoachion.com/apple-dump-cake-recipe-gluten-free-grain-free-paleo/">recipes –</a></p><h3>#1 Dates milkshake</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16444" src="https://fitcoachion.com/wp-content/uploads/2020/10/_615_Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Dates milkshake" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 17"></figure></div><h5>Ingredients:</h5><ul><li>1 cup Cow’s milk or Nut milk</li><li>2-3 soaked Dates, pitted</li><li>4-5 Almonds/ 3-4 halves Walnuts</li><li>A pinch Cardamom powder</li></ul><h5>Method:</h5><ol><li>Add all ingredients in a blender along with ice cubes.</li><li>Blend it till smooth and serve.</li></ol><h3>#2 Chocolate dates’ bites</h3><div class="wp-block-image"><figure class="aligncenter size-large"><img decoding="async" class="wp-image-16445" src="https://fitcoachion.com/wp-content/uploads/2020/10/_628_Dates-12-Proven-Health-Benefits-Wholesome-Recipes-and-More.jpg" alt="Chocolate date bites" title="Dates: 12 Proven Health Benefits, Wholesome Recipes, and More 18"></figure></div><h5>Ingredients:</h5><ul><li>10-16 medium-sized dates</li><li>½ cup of unsweetened almond butter/ 10-15 dry roasted almonds</li><li>1 cup of dry roasted rolled oats</li><li>1 tablespoon of chia seeds</li><li>2 teaspoons unsweetened cocoa powder</li></ul><h5>Method:</h5><ol><li>Add all ingredients in a blender or a food processor and mix well until a thick dough.</li><li>Shape the mixture into small balls and serve.</li></ol><h2 id="Summary">Summary</h2><p>Consuming dates and including them in your diet is a step forward to a <a href="https://fitcoachion.com/10-habits-for-a-healthy-lifestyle/">healthy lifestyle</a>. Dates are highly nutritious fruits and contain the highest amount of antioxidants if compared to any other fruit. Their high vitamin, mineral, and antioxidant content make them fight off various diseases. Dates’ fiber is useful in constipation issues and regulating <a href="https://fitcoachion.com/the-definitive-guide-to-blood-sugar/">blood sugar</a> levels. Moderate consumption of dates can <a href="https://fitcoachion.com/partner-spotlight-ada-grant-provides-essential-support/">provide the body with some essential</a> nutrients like potassium, iron, manganese, and magnesium. You can consume them in either of its two forms, fresh or dried. Replace your artificial white sugar with a natural sweetener and get relieved from various ailments like diabetes. Take a <a href="https://fitcoachion.com/how-to-finally-take-the-first-steps-toward-that-big-scary-goal-this-year/">step towards</a> better health today itself!</p><h2 id="Frequently-Asked-Questions">Frequently asked questions (FAQs)</h2><div class="schema-faq wp-block-yoast-faq-block"><div id="faq-question-1600849671463" class="schema-faq-section"><p><strong class="schema-faq-question">Q. How many dates is it safe to consume in a day?</strong></p><p class="schema-faq-answer">A. Dates are rich in dietary fiber and essential fatty acids that aid <a href="https://fitcoachion.com/20-best-weight-loss-tips-to-help-you-in-your-30s/">weight loss</a>. Therefore, it is safe to consume 3-4 dates/day.</p></div><div id="faq-question-1600859848862" class="schema-faq-section"><p><strong class="schema-faq-question">Q. Can an individual with diabetes consume dates?</strong></p><p class="schema-faq-answer">A. Yes. Low glycemic Index and good fiber content allows diabetics to add 2-3 dates per day as long as they exercise and maintain <a href="https://fitcoachion.com/good-habits-to-have-to-help-enforce-a-healthy-eating-plan/">healthy eating habits</a> overall.</p></div><div id="faq-question-1600859938969" class="schema-faq-section"><p><strong class="schema-faq-question">Q. How to store dates?</strong></p><p class="schema-faq-answer">A. Dates are best stored in the refrigerator in an airtight container to help them retain moisture. They can be stored up to 6 months in the refrigerator, but may lose moisture the longer they sit. Large quantities of dates can also be frozen for up to one year.</p></div><div id="faq-question-1600859964309" class="schema-faq-section"><p><strong class="schema-faq-question">Q. How can dates benefit <a href="https://fitcoachion.com/yoga-poses-for-pregnant-women/">pregnant women</a>?</strong></p><p class="schema-faq-answer">A. Dates are also a source of folate, which helps reduce the likelihood of birth defects. They also provide iron and vitamin K, thereby helping a growing baby develop strong bones, and improving muscle and nerve function. Furthermore, randomized trials have found that eating dates in late <a href="https://fitcoachion.com/high-blood-pressure-before-pregnancy-may-increase-risk-of-miscarriage/">pregnancy</a> may increase cervical ripening, reduce the need for a medical labor induction or augmentation.</p></div><div id="faq-question-1600859988359" class="schema-faq-section"><p><strong class="schema-faq-question">Q. What is the best date variety?</strong></p><p class="schema-faq-answer">A. The great range of date varieties can be classified in three groups depending on their maturation in the tree; they can be Fresh -soft, semi-dry and dry. All have it’s own unique taste and health benefits. Hence you can keep changing dates you get home for more benefits. A Few popular varieties are Medjool, Ajwa, Kimia, Dayri, Barhi, Deglet Noor, Halawy, Khadrawy, Thoory and Zahidi.</p></div></div><p>The post Dates: 12 Proven Health Benefits, Wholesome Recipes, and More appeared first on HealthifyMe Blog.</p><p>[ad_2]</p>]]></content:encoded> </item> <item> <title>10 Best Exercises to Strengthen the Lower Back and Spine</title> <link>https://fitcoachion.com/10-best-exercises-to-strengthen-the-lower-back-and-spine/</link> <dc:creator><![CDATA[Fitcoachion]]></dc:creator> <pubDate>Wed, 15 Jan 2025 02:20:44 +0000</pubDate> <category><![CDATA[Back Pain]]></category> <guid isPermaLink="false">https://fitcoachion.com/10-best-exercises-to-strengthen-the-lower-back-and-spine/</guid> <description><![CDATA[[ad_1] Table of Contents 1. Symptoms and Causes of Lower Back Pain 2. Strengthening the Lower Back and Spine 3. Lower Back Pain Prevention Tips 4. Lower Back and Spine Exercising Benefits 5. Stretching and Strengthening 6. 10 Best Exercises to Strengthen the Lower Back and Spine 6.1. Straight Leg Raise 6.2. Knee to Chest Stretch 6.3. Lower Back Rotational Stretch 6.4. Wall Squats 6.5. Cat Stretch 6.6. Bridge 6.7. Swan Dive 6.8. Plank 6.9. Superman 6.10. Crunch 7. Takeaways 1. Symptoms and Causes of Lower Back Pain Back pain is something very common among people in their mid-twenties and […]]]></description> <content:encoded><![CDATA[<p><a href='' target='_blank' rel="noopener"> </a> [ad_1]<br /> </p><div class="table-contents"><p>Table of Contents</p><ul><li>1. Symptoms and Causes of Lower Back Pain</li><li>2. Strengthening the Lower Back and Spine</li><li>3. Lower Back Pain Prevention Tips</li><li>4. Lower Back and Spine Exercising Benefits</li><li>5. Stretching and Strengthening </li><li>6. 10 Best Exercises to Strengthen the Lower Back and Spine</li><ul><li>6.1. Straight Leg Raise</li><li>6.2. Knee to Chest Stretch</li><li>6.3. Lower Back Rotational Stretch</li><li>6.4. Wall Squats </li><li>6.5. Cat Stretch </li><li>6.6. Bridge </li><li>6.7. Swan Dive</li><li>6.8. Plank</li><li>6.9. Superman</li><li>6.10. Crunch</li></ul><li>7. Takeaways</li></ul></div><div class="BTB-main"><h2 id="content-1">1. Symptoms and Causes of Lower Back Pain</h2><p>Back pain is something very common among people in their mid-twenties and beyond. If you don’t get it treated at the early stages, it may get worse and become a more serious problem.</p><p>Living in this era where technology has taken over the world, we spend most of our time working and sitting in offices. This is one such reason that minor or intense lower back or spine pain occurs, especially at older ages.</p><p><strong>Some of the most common causes are:</strong></p><ul><li>Heavy lifting</li><li>Mental stress</li><li>Twisted spine</li><li>Constant slouching</li><li>Bad posture</li><li> Cigarettes</li><li>Obesity</li><li>Jobs requiring a lot of physical exertion</li></ul><p><!--productlisting1--></p><h2 id="content-2">2. Strengthening the Lower Back and Spine</h2><p><u>Exercising</u> can lessen the chances of lower back stiffness, aches, or disorders. It can strengthen the spine, lower back, and other muscles. It has been discovered by researchers of the Trusted Source that exercising the lower back can help minimize discomfort and improve recovery.</p><h2 id="content-3">3. Lower Back Pain Prevention Tips</h2><p>For more low back pain prevention, try the following suggestions:</p><ul><li>If you are on your feet all day, choose comfy, low-heeled shoes.</li><li>When sitting in a chair, don’t slouch.</li><li>Ensure that work surfaces are at a comfortable height, whether at home or at work.</li><li>Warm up and stretch before engaging in any strenuous physical activity.</li><li>Lifting objects that are too heavy should be avoided.</li><li>Maintain a healthy lifestyle, quit smoking, and lose excess weight.</li></ul><h2 id="content-4">4. Lower Back and Spine Exercising Benefits</h2><p>Lower back stretching and exercises are designed to strengthen the spinal cord and backbone. Standing tall requires a strong core to support the entire body. Lower back exercises consist of the majority of sitting, stretching, and standing positions that help in the development of core strength and improved body posture.</p><p>Lower back and spine exercises also improve awareness, allowing you to respond rapidly to slumping or slouching by adjusting your posture. Poses require stretching of the muscles which develop muscle flexibility. It eventually relieves stiffness and allows you to move more freely, eventually getting rid of chronic pain.</p><h2 id="content-5">5. Stretching and Strengthening</h2><p>When you stretch your back muscles and do strength exercises, your muscles become more flexible. When the spine is under a great deal of stress, your increased flexibility can help alleviate lower back pain.</p><p>In the United States, the yearly expense of lower back pain is more than $50 billion. This is the most common health issue that results in people being absent from work. Chronic back pain can be treated in a number of ways. To heal back pain, stretching your lower back and spine can be done in many ways. <strong></strong></p><h2 id="content-6">6. 10 Most Effective Exercises to Strengthen Back Pain</h2><p>These stretches and exercises can help you strengthen your backbone:</p><h3 id="content-61">6.1. Straight Leg Raise</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Straight_Leg_Raise.jpg" alt="Straight Leg Raise" title="10 Best Exercises to Strengthen the Lower Back and Spine 29"></p><ul><li>Lie on your back and bend your left leg upward.</li><li>Straighten your right leg completely.</li><li>Raise your right leg slowly to about a 90-degree angle.</li><li>Keep the leg firmly locked.</li><li>Hold for 5-10 seconds.</li><li>Gradually lower yourself to a straight resting position.</li></ul><h3 id="content-62">6.2. Knee to Chest Stretch</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Knee_to_Chest_Stretch.jpg" alt="Knee to Chest Stretch" title="10 Best Exercises to Strengthen the Lower Back and Spine 30"></p><ul><li>Lie down straight.</li><li>Bring your right knee to your chest.</li><li>Keep a tight grip around your knee with your arms.</li><li>Hold for 5-10 seconds.</li><li>Repeat on the left side</li></ul><h3 id="content-63">6.3. Lower Back Rotational Stretch</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Lower_Back_Rotational_Stretch.jpg" alt="Lower Back Rotational Stretch" title="10 Best Exercises to Strengthen the Lower Back and Spine 31"></p><ul><li>Lie straight on the floor.</li><li>Bend your knees but keep your feet straight on the ground.</li><li>Stretch your arms straight on the ground.</li><li>Gently bend both knees on one side, then the other.</li><li>Hold 5-8 seconds each.</li></ul><h3 id="content-64">6.4. Wall Squats</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Wall_Squats.jpg" alt="Wall Squats" title="10 Best Exercises to Strengthen the Lower Back and Spine 32"></p><ul><li>Sit with your back flat against the wall.</li><li>Keep your feet on the floor.</li><li>Sit about two feet away from the wall.</li><li>Slide down into a squat to a 90-degree angle.</li><li>Position your knees directly above your ankles.</li><li>Stay in this position while tightening your ab muscles.</li><li>Hold for 10-20 seconds.</li></ul><p><!--productlisting2--></p><h3 id="content-65">6.5. Cat Stretch</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Cat_Stretch.jpg" alt="Cat Stretch" title="10 Best Exercises to Strengthen the Lower Back and Spine 33"></p><ul><li>Put both hands and knees on the floor, with the knees and hip spread apart at width distance.</li><li>Pull your core up towards the spine as you arch your back.</li><li>Allow the muscles to slowly relax and the abdomen to fall toward the floor.</li><li>Return to your initial starting position.</li><li>Repeat 4-5 times.</li></ul><h3 id="content-66">6.6. Bridge</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Bridge.jpg" alt="Bridge" title="10 Best Exercises to Strengthen the Lower Back and Spine 34"></p><ul><li>Lie on the floor and bend your legs so only your upper torso is touching the floor.</li><li>Place your heels firmly on the ground.</li><li>Squeeze your glutes together</li><li>Raise your hips until they form a single, straight line between your shoulders, hips, and knees.</li><li>Hold up for 8-10 seconds.</li><li> Slowly get back into a relaxing position and rest for about 10-15 seconds</li><li> Repeat 8-10 times.</li></ul><h3 id="content-67">6.7. Swan Dive</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Swan_Dive.jpg" alt="Swan Dive" title="10 Best Exercises to Strengthen the Lower Back and Spine 35"></p><ul><li>Keep your elbows parallel and bent.</li><li>Lie facedown on the floor with your hands flat on the floor and aligned with your shoulders.</li><li>Start with your core engaged, your abs pulled in and up, and stretch the lower back.</li><li>Straighten your legs to the point where your hamstrings and glutes are engaged.</li><li>Lift your head, chest, and ribs as high as your body will allow without stretching.</li><li>Return to the mat by exhaling and stretching your torso.</li><li>Repeat 6-8 times.</li></ul><h3 id="content-68">6.8. Plank</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Plank_8819df31-8d75-4ee2-b728-393e3765d2f0.jpg" alt="Plank" title="10 Best Exercises to Strengthen the Lower Back and Spine 36"></p><ul><li>Begin by kneeling on your forearms and knees.</li><li>Clench your abs so that your core is engaged, then return one leg to a straight position before moving on to the other.</li><li>Hold the position for 30 seconds to one minute.</li><li>Repeat 3-5 times.</li></ul><h3 id="content-69">6.9. Superman</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Superman.jpg" alt="Superman" title="10 Best Exercises to Strengthen the Lower Back and Spine 37"></p><ul><li>Lie on your stomach.</li><li>Straighten your arms above your head.</li><li>Lift your arms and legs toward the ceiling while keeping your head in a neutral position and looking down at the floor.</li><li>Stretch your hands and feet as if reaching as far away from your body as possible.</li><li>Repeat 10 times, holding the pose for 3-5 seconds each time.</li></ul><h3 id="content-610">6.10. Crunch</h3><p><img decoding="async" width="100%" src="https://fitcoachion.com/wp-content/uploads/2022/08/Crunch.jpg" alt="Crunch" title="10 Best Exercises to Strengthen the Lower Back and Spine 38"></p><ul><li>Lie down straight. Place your feet apart at hip-width on the floor.</li><li>Place your arms over your chest while bending your knees.</li><li>Inhale while contracting your abs.</li><li>Exhale and raise your arms and shoulders while keeping your head and neck relaxed.</li><li>Inhale and return to the resting position.</li><li>Repeat 8-10 times.</li></ul><p><!--productlisting3--></p><h2 id="content-7">7. Takeaways</h2><p>Our findings imply that stretching and exercising are both effective and safe options for adults who want to try physical exercise to address moderate lower back pain.</p><p>If you are suffering from severe lower back pain, consult a physician before starting any exercise routine.</p></div><div class="rte"><blockquote><p><span>“This article is originally posted on borntough.com, and borntough.com own the sole copyright on this article. If you read this article outside borntough.com, please report this website to the authority because they have stolen the content from borntough.com and violated borntough copyright”</span></p></blockquote></div><p>[ad_2]</p>]]></content:encoded> </item> <item> <title>How to Bench Press: Everything You Need to Know</title> <link>https://fitcoachion.com/how-to-bench-press-everything-you-need-to-know/</link> <dc:creator><![CDATA[Fitcoachion]]></dc:creator> <pubDate>Wed, 15 Jan 2025 01:50:30 +0000</pubDate> <category><![CDATA[Aerobics Cardio]]></category> <guid isPermaLink="false">https://fitcoachion.com/how-to-bench-press-everything-you-need-to-know/</guid> <description><![CDATA[[ad_1] Welcome to Do It Right, a series where we cover essential fitness skills that everyone should know. From deadlifts to bicep curls and beyond, each Do It Right post calls on expert advice to help you learn something new in the gym. The Skill: Bench Press The barbell bench press might be the most popular exercise on the planet (even if it shouldn’t be). It’s no secret that when someone says they work out, the most common first question that follows is “How much do you bench?” While the bench press shouldn’t take priority over other movements, let’s be […]]]></description> <content:encoded><![CDATA[<p><a href='' target='_blank' rel="noopener"> </a> [ad_1]<br /> </p><p><em>Welcome to Do It Right, a series where we cover essential fitness skills that everyone should know. From deadlifts to bicep curls and beyond, each Do It Right post calls on expert advice to help you learn something new in the gym.</em></p><h2>The Skill: Bench Press</h2><p>The barbell bench press might be the most popular exercise on the planet (even if it shouldn’t be). It’s no secret that when someone says they work out, the most common first question that follows is “How much do you bench?” While the bench press shouldn’t take priority over other movements, let’s be honest: You’ll probably want to work this move into your routine, if you haven’t already. With that in mind, it’s best to learn to do it right.</p><h2>The Expert</h2><p>Lee Boyce, Toronto-based strength coach, speaker, owner of Lee Boyce Training Systems, college professor, and internationally published fitness writer.</p><h2>What You Need</h2><p>A barbell, weight plates, and a bench press station. The average gym will most likely have one. Gyms that don’t usually allow you to slide a bench into a squat cage and use the cage’s hooks to create a bench rack.</p><div class="link-related article link-related__with-thumb"> <a class="article__thumbnail" href="https://www.mensjournal.com/food-drink/electrolyte-supplements/" target="_blank" rel="noopener"></p><figure class="article__figure"><div style="padding-bottom:56.5%" class="ratio-based-placeholder"><img decoding="async" src="https://fitcoachion.com/wp-content/uploads/2022/07/How-to-Bench-Press-Everything-You-Need-to-Know.jpg" alt="Man in a cycling jersey and helmet sitting down and drinking from a water bottle. electrolyte" width="200" height="113" data-fallback-img="/wp-content/uploads/2022/07/ElectrolyteSupplements1.jpg?quality=86&strip=all" title="How to Bench Press: Everything You Need to Know 41"></div></figure><p> </a></p><div class="article__content"><h3 class="article__title"> The 10 Best Electrolyte Supplements for Any Workout<br /> </h3><p> Read article </p></div></div><h2>How to Do It</h2><ol><li><strong>Start with your points of contact.</strong> For a bench press to work well and hit the right muscle groups, the initial setup is key. When laying down on the bench, look for five points of contact: Both feet firmly on the ground, and the butt, upper back, and head firmly on the bench. None of these points should ever move. You’ll notice the <em>lower back</em> isn’t included in the list. That’s because it doesn’t belong on the bench. When you prepare to move the bar, arch the lower back (not excessively, but enough to make you feel tight and snug) and draw the shoulder blades together. Position yourself on the bench so that your eyes are under the bar.</li><li><strong>Get a grip.</strong> This will vary depending on your arm length. Most Olympic barbells have rings on both sides of the bar to indicate how far apart to place your hands and keep them even on the bar. The goal is for your elbows to form a 90-degree angle when you’re at the bottom of your lifting motion. If you’re a shorter lifter with shorter arms, it’s best to place your hands inside the indicator rings to get the proper angle. If you have longer arms, place your hands as wide as necessary to get the proper elbow angles. Once you’ve selected a grip that works—do a few practice reps using the empty bar to see what’s most comfortable—it’s time to focus on the movement itself.</li><li><strong>Lower the bar.</strong> Start with the bar positioned right above the shoulders with arms completely locked out. Apply tension to the bar, either inward or outward (there’s benefits to both kinds of tension). Arch your lower back and draw your shoulder blades together, and maintain tension on the bar as you lower the weight slowly to the chest. Aim for the nipple line as your point of gentle contact on the torso. Once you’ve reached the bottom position, add one underutilized cue: Pause for a full one-second count. That’ll help keep your lift honest.</li><li><strong>Lift the bar</strong>. Remember that you’re pushing the bar away from the floor, not your chest. Driving through your feet into the ground as you press the weight up and away is essential to a strong, quality bench press. Push down with your feet and exhale as you move the bar up. The weight should travel on a slight angle backward to finish above the shoulders, where it started. Keep your shoulder blades drawn together throughout the movement—don’t slacken them to get greater “reach” at the top of the rep. Keep the lift tight and compact. That’s one rep.</li></ol><p>If you’re going for strength, focus on sets of 3 to 6 paused reps, and aim to gradually increase the weight you’re lifting each week. If you’re after increased muscle size, up the rep range to sets of 8 to 12, and lower the rest interval a notch (about 90 seconds between sets).</p><div class="link-related article link-related__with-thumb"> <a class="article__thumbnail" href="https://www.mensjournal.com/health-fitness/15-best-bicep-workouts-and-exercises-all-time/" target="_blank" rel="noopener"></p><figure class="article__figure"> <img decoding="async" src="https://fitcoachion.com/wp-content/uploads/2022/07/_26_How-to-Bench-Press-Everything-You-Need-to-Know.jpg" alt="Barbell Curl" width="200" height="113" data-fallback-img="/wp-content/uploads/mf/1280-barbell-curl.jpg?quality=86&strip=all" title="How to Bench Press: Everything You Need to Know 42"> </figure><p> </a></p><div class="article__content"><h3 class="article__title"> 15 Best Biceps Exercises<br /> </h3><div class="article__subtitle">For bigger arms with greater muscle definition, make sure these essential moves have places in your …</div><p> Read article </p></div></div><p>[ad_2]</p>]]></content:encoded> </item> <item> <title>We’re Going Full Benjamin Button: Adults Over 70 Are Getting Healthier With Age</title> <link>https://fitcoachion.com/were-going-full-benjamin-button/</link> <dc:creator><![CDATA[Fitcoachion]]></dc:creator> <pubDate>Wed, 15 Jan 2025 00:49:45 +0000</pubDate> <category><![CDATA[Asthma]]></category> <guid isPermaLink="false">https://fitcoachion.com/were-going-full-benjamin-button-adults-over-70-are-getting-healthier-with-age/</guid> <description><![CDATA[[ad_1] Older people are becoming younger (in terms of health, that is). [ad_2]]]></description> <content:encoded><![CDATA[<p>[ad_1]</p><p><img decoding="async" src="https://mindbodygreen-res.cloudinary.com/image/upload/c_crop,x_0,y_0,w_1200,h_800/c_fill,w_700,h_400,g_auto,q_85,fl_lossy,f_jpg/org/obcs9cswykfe6zpj1.jpg" alt="We're Going Full Benjamin Button: Adults Over 70 Are Getting Healthier With Age 2" title="We're Going Full Benjamin Button: Adults Over 70 Are Getting Healthier With Age 44"><br />Older <a href="https://fitcoachion.com/high-cholesterol-in-younger-people/">people are becoming younger</a> (in terms of health, that is).</p><p>[ad_2]</p>]]></content:encoded> </item> <item> <title>Top 5 StairMaster Workouts</title> <link>https://fitcoachion.com/stairmaster-workouts/</link> <dc:creator><![CDATA[Fitcoachion]]></dc:creator> <pubDate>Wed, 15 Jan 2025 00:33:35 +0000</pubDate> <category><![CDATA[Back Pain]]></category> <guid isPermaLink="false">https://fitcoachion.com/top-5-stairmaster-workouts/</guid> <description><![CDATA[[ad_1] The toughest workout is also the most rewarding. One of the best things you can do for your health on a daily basis is climbing stairs.1 Climbing stairs activates muscles all over your body, especially in your legs, arms, back, and abs, leading to a full-body workout that’s also good for your heart. That’s why the StairMaster machine is so popular. They combine the practical exercise of regular stairs with the repetitive movements that are a hallmark of working out, strengthening endurance, and building muscle. This makes a StairMaster workout an HIIT workout (for those that don’t know, HIIT […]]]></description> <content:encoded><![CDATA[<p>[ad_1]</p><p><span style="font-weight: 400;">The toughest workout is also the most rewarding. One of the best things you can do for your health on a daily basis is climbing stairs.<sup>1</sup></span><span style="font-weight: 400;"> Climbing stairs activates muscles all over your body, especially in your legs, arms, back, and abs, leading to a full-body workout that’s also good for your heart.</span></p><p><span style="font-weight: 400;">That’s why the StairMaster machine is so popular. They combine the practical exercise of regular stairs with the repetitive movements that are a hallmark of working out, strengthening endurance, and building muscle. This makes a StairMaster workout an HIIT workout (for those that don’t know, HIIT stands for high intensity interval training). They are also good for when you don’t have access to a long flight of real stairs. </span></p><p><span style="font-weight: 400;">But what are the best StairMaster workouts? Keep reading for five exercises to make the most of your stair climber machine. </span></p><h2><strong>#1 Simple Step Workout</strong></h2><p><span style="font-weight: 400;">Whether you’re new to the StairMaster machine and want to ease yourself in or you’re looking for a simple, low-intensity way to burn calories and build muscle mass, the Simple Step Workout is for you. </span></p><p><span style="font-weight: 400;">This workout takes full advantage of the activity the StairMaster was designed for—climbing. In doing so, it’s an excellent way to work out your:</span></p><ul><li style="font-weight: 400;"><span style="font-weight: 400;">Core muscles </span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Quads</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Glues</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Hamstrings</span></li></ul><p><span style="font-weight: 400;">The Simple Step Workout is also great for cardio. Here’s how to do it:</span><b></b></p><ul><li><span style="font-weight: 400;">Set your effort to easy (3 – 4 RPE) and do 30 seconds of crossovers for each side. </span></li></ul><ul><li><span style="font-weight: 400;">Decrease the effort to between 2–3 RPE and walk for 30 seconds.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Increase effort to 3–4 RPE and do 30 seconds of side or parallel steps for each side.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Return effort to 2–3 RPE and walk for 30 seconds.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Increase effort to a moderate between 6–7 RPE and do 30 seconds of kickbacks per side.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Close your workout by walking for 60 seconds at an effort of 2–3 RPE.</span></li></ul><h2><strong>#2 Interval-Focused Workout</strong></h2><p><span style="font-weight: 400;">You’ll need a resistance band for this workout, but the extra equipment is well worth it. Before you begin, loop the resistance band around your ankles. Resistance bands are a great way to add the muscle-building benefits of weight training to any workout. </span></p><p><span style="font-weight: 400;">To boost this workout, you can repeat the following four steps as many times as you like. For the first three steps, set your StairMaster effort to 6–7 RPE. Then: </span></p><ul><li style="font-weight: 400;"><span style="font-weight: 400;">Perform box walks for 60 seconds, stepping to the far corner of each step.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Perform three-quarter squats for 30 seconds.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Do 30 seconds of kickbacks for each side.</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Decrease effort to 3–4 RPE and perform crossovers for 30 seconds on each side.</span></li></ul><p><span style="font-weight: 400;">Throughout this workout, be sure that there’s an adequate amount of tension on the resistance band to engage your muscles. </span></p><h2><strong>#3 Step-N-Squat</strong></h2><p><span style="font-weight: 400;">Looking for a StairMaster workout that’ll whip your glutes into shape? Then look no further than the Step-N-Squat. Among StairMaster exercises, this is among the best for achieving a toned, shapely bottom. </span></p><p><span style="font-weight: 400;">Here’s how to perform the Step-N-Squat:</span></p><ul><li style="font-weight: 400;"><span style="font-weight: 400;">Set a moderate effort of 4–5 RPE and perform kickbacks for 30 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Slightly increase the effort to 5–6 RPE and walk for 60 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Decrease effort to moderate and box walk for 60 seconds</span></li></ul><p><span style="font-weight: 400;">For extra burn, repeat these steps as much as you’d like. </span></p><h2><strong>#4 High-Intensity Cardio Burn </strong></h2><p><span style="font-weight: 400;">Ready to step it up a notch? This high-intensity workout places extra emphasis on your cardio health while also helping you strengthen your core muscles, glutes, and hamstrings. But be warned—this StairMaster workout is not for the faint of heart.</span></p><p><span style="font-weight: 400;">The High-Intensity Cardio burn involves:</span></p><ul><li style="font-weight: 400;"><span style="font-weight: 400;">Setting your effort to 5–6 RPE and skipping one stair at a time for 60 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Decreasing effort to easy (3–4 RPE) and performing side steps for 30 seconds per side</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">At the same effort, performing sideways step-ups for 30 seconds per side </span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Ending your workout by doing backward steps for 30 seconds at an easy effort </span></li></ul><p><span style="font-weight: 400;">If a single repetition doesn’t take too much out of you, you can repeat these steps for an even more intense workout. </span></p><h2><strong>#5 HIIT Cardio StairMaster Crunch</strong></h2><p><span style="font-weight: 400;">In fitness speak, HIIT stands for High-Intensity Interval Training. HIIT workouts are cardio-intensive exercises that combine high-intensity intervals with low-intensity intervals to elevate and decrease your heart rate. HIIT workouts are thought to be optimal ways to burn more calories in less time, increase your metabolic rate, and burn fat, among other potential benefits.<sup>2</sup></span><span style="font-weight: 400;"> </span></p><p><span style="font-weight: 400;">The total HIIT Cardio StairMaster Crunch takes about two and a half minutes, so for the best balance between high and low intensity, you should repeat each step about eight times for a 20-minute workout. The steps are:</span></p><ul><li style="font-weight: 400;"><span style="font-weight: 400;">At an effort of 4–5 RPE, stair jog for 30 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Decrease effort to 2–3 RPE and walk for 30 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Increase effort to 6–7 RPE and run for 15 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Bring effort back to 2–3 RPE and walk for 60 seconds</span></li><li style="font-weight: 400;"><span style="font-weight: 400;">Increase the effort to 9–10 RPE and sprint for 15 seconds </span></li></ul><h3><strong>Other tips for an effective workout:</strong></h3><p><span style="font-weight: 400;">While a StairMaster workout is effective, a little variety could also benefit our exercise regimen. On certain days, you can have a barre workout, while others you can either have a Yoga vs Pilates routine or circuit training vs HIIT. However, you go crazy with all these workouts, you should know your body’s limitations and needs. Research what to eat before a workout and if you should workout when sore.</span></p><h2><strong>Chuze Fitness—The Obvious Choice </strong></h2><p><span style="font-weight: 400;">If you think a StairMaster is the right workout routine for you, then prepare for a HIIT workout. Ready to recommit to your fitness goals? Chuze fitness has everything you need to get started, like </span><span style="font-weight: 400;">fitness classes</span><span style="font-weight: 400;"> for all levels and an original Spotify </span><span style="font-weight: 400;">playlist</span><span style="font-weight: 400;"> that’s calibrated for maximum motivation. </span></p><p><span style="font-weight: 400;">When fitness is your goal, there’s only one choice: </span><span style="font-weight: 400;">Chuze Fitness.</span><span style="font-weight: 400;"> Find one of the “</span><span style="font-weight: 400;">gyms near me</span><span style="font-weight: 400;">” online today. </span></p><p> </p><p style="clear: both;"><strong><img decoding="async" class="size-full wp-image-67338 alignleft" src="https://aws.wideinfo.org/fitcoachion.com/wp-content/uploads/2022/07/25143228/_399_Ani2.jpg" alt="Top 5 StairMaster Workouts 4" width="200" height="220" title="Top 5 StairMaster Workouts 46">Reviewed By:</strong></p><p>Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.</p><p> </p><p> </p><p style="clear: both;"><b>Sources: </b></p><ol><li><span style="font-weight: 400;">Very Well Health. </span><i><span style="font-weight: 400;">6 Reasons to Take the Stairs. </span></i><span style="font-weight: 400;">https://www.verywellhealth.com/reasons-to-take-the-stairs-2509609</span><span style="font-weight: 400;"> </span></li><li><span style="font-weight: 400;">Healthline. </span><i><span style="font-weight: 400;">HIIT Benefits: 7 Reasons to Try High Intensity Interval Training. </span></i><span style="font-weight: 400;">https://www.healthline.com/nutrition/benefits-of-hiit</span><span style="font-weight: 400;"> </span></li></ol><p>The post Top 5 StairMaster Workouts appeared first on Chuze Fitness.</p><p>[ad_2]</p>]]></content:encoded> </item> </channel></rss> If you would like to create a banner that links to this page (i.e. this validation result), do the following:
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