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How To Work Out When Low On Energy?

Ways To Work Out When Low On Energy

woman tired overexercise

Hello All!!!

There are always those days when you are all set to work out but have low energy levels. What do you do on such days? Do you skip the workout altogether? Maybe you should not. Here are ways to work out when low on energy:

Simply go ahead

At times you simply need to go ahead. Most often when you start working out you will get into it and eventually end up with a great workout session.

A majority of the people are on a look out for excuses to bunk their workout session. That is the lazy stage most people go through. Make sure you can differentiate between the lazy stage and when your body is actually not ready for a work out.

Take rest when needed

There can be moments when you really feel weak and low on energy. In such a case what you require is rest and not more physical activity. Just as I mentioned above you need to know the difference between sheer laziness and real fatigue.

It can be a day filled with so much activity that you may not have the energy to move a muscle. It is best to take rest on such days.

How To Re-energize Yourself When Tired

Understand your state

Not feeling like working out can at times not be a physical thing but an emotional or mental one. These things are all tied together in a single string. You need to understand your state while training. If you are in a bad state, then your workout will be bad too. However, at times, a workout can bring you out of a bad emotional or mental state.

To manage your mental or emotional state you should go in for meditation or pranayama (breathing exercises).

Don’t follow the written plan

Having a written training plan is good but there can be times that you will not feel like working out according to the plan. Don’t let that feeling make you skip your workout.

Simply cut down the workout by half or trim it a bit. Do things according to your liking. This way you can add intensity to your workout. Far better than skipping your workout session!

Some trainers say that there should be a deload week once every 4 to 6 weeks. You just need to listen to your body and plan your deload accordingly. This will be better than sticking to a random workout schedule.

Try new movements

Your nervous system might get tired of doing the same movements again and again. By trying out something different you will not just have a lot of fun and a wonderful workout session. While it is essential to do consistent training for steady gains, you need to do some changes occasionally. New movements can get you all excited about your training.

Hope these tips will help you in improving your workouts! You can combine most of the ideas mentioned here when you feel demotivated or too tired to work out. Do the right thing for your fitness and well being!

Hope now you know what to do when you have to Work Out When Low On Energy!

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6 Exercises Everyone Should Do

No matter your age or perceived ability, there are certain exercises that have incredible benefits for every body. These functional strength exercises mimic movements in our daily lives and help strengthen our core, made up of our abdominal wall, back and hips. Developing a strong core assists with proper postural alignment, decreases pressure on your back and knees and makes everyday activities easier.


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To ensure safe execution, we have provided variations of each exercise with corresponding progressions once you have mastered a movement. Start with 8 repetitions of each exercise, working your way up to 12-15 reps (unless otherwise stated).

SQUAT

Muscles worked: quadriceps, hamstrings, gluteals, erector spinae

Why: The squat is a compound movement that uses multiple muscle groups to improve balance and stability. The exercise helps create strong, flexible hips to sit and stand without discomfort or assistance and targets the gluteal and quadricep muscles to help relieve pressure from your back and knees as you walk up or down stairs.

Key points: Keep your weight in your heels as you push your hips back, keeping your knees tracking over your toes and your chest lifted. Push your heels into the floor to stand tall and complete one rep. Begin with unweighted squats, adding weight as you progress.

Progression Sequence: Wall, Air, Weights

LUNGE

Muscles worked: quadriceps, hamstrings, gluteals

Why: Like squats, lunges are compound movements and increase functional strength, balance and stability.

Key points: To perform a static lunge, keep your spine neutral as you extend your left leg directly behind you. Place the toes of your left leg on the floor as you slowly soften your knees, lowering your body toward the floor. Only go as low as you feel comfortable while keeping your pelvis and spine neutral and shoulders stacked on top of your hips. Drive upward through your legs to straighten them and complete one rep. Perform all reps with your left leg behind you, and then repeat the exercise with your right leg extended behind you. Begin with unweighted lunges, adding weight as you progress.

Progression Sequence: Static, Reverse, Alternate

PUSHUP

Muscles worked: pectoralis major, deltoids, triceps, transversus abdominals, erector spinae

Why: Pushups develop postural support and upper-body strength to aid in your daily life as you push and reach for things.

Key points: Start with your knees or toes at hip-width (or a little wider than hip-width for more stability). Place your hands on the floor a little wider than your shoulders. Slowly bend your elbows and lower your body toward the floor while maintaining a neutral spine. Push back up to complete one rep, keeping your body in a straight line throughout the entire movement.

Progression Sequence: Elevated, Knees, Toes

ROW

Muscles worked: erector spinae, latissimus dorsi, biceps, deltoids

Why: Rows develop postural support and improve upper-body strength in your back and shoulders to help you perform pulling and carrying movements.

Key points: Beginners should start with the superman exercise: Lay down on the floor in a prone position. Squeeze your glutes to extend and lift your legs off the floor. Slowly lift your shoulders off the floor in a back extension, keeping your head and neck relaxed. Hold this pose momentarily and then lower to complete one rep. Only extend the arms overhead if you want to increase the difficulty.

When you’ve mastered the superman, progress to the row: Start in a table top position with your hands gripping two dumbbells on the ground below your shoulders and knees below your hips. Keeping your arms neutral, pull a dumbbell up keeping your arm close to your torso, flexing your elbow and extending your shoulder. Lower dumbbell to the floor and repeat with the opposite arm. Progress from your knees to your toes to increase the difficulty and work on core stability.

Progression Sequence: Superman, Knee Row, Plank Row

PLANK

Muscles worked: rectus abdominals, tranversus abdominals, erector spinae, quads, deltoids, obliques

Why: Planks develop postural support and strengthen your abdominal, shoulder and core muscles. Planks also increase stability and balance.

Key points: Beginners should start on your forearms and knees: Start on your forearms, with bent elbows placed below your shoulders and your knees behind your hips. Maintain a neutral spine and neck while you hold the plank position as long as you can. Shoot for at least 10 seconds.

Progression to hands and toes: Come up onto your hands and toes to increase the difficulty. Place your feet hip-width apart, or step them a little wider for more stability. Maintain a neutral pelvis, spine and neck.

Progression to forearms and toes: Come down to your forearms, with bent elbows placed below your shoulders. Maintain a neutral pelvis, spine and neck.

Progression Sequence: Knees, Hands, Forearms

SINGLE-LEG BALANCE/DEADLIFT

Muscles worked: quadriceps, abductors, adductors, gluteals, hamstrings, transversus abdominals

Why: Single-leg exercises increase postural support, balance and stability.    

Key points: Start standing tall with a neutral spine and pelvis with your shoulders relaxed and chest open. Pull your right knee up and lift your foot off the floor and balance on your left foot. Keep your standing knee soft and hold for 10 seconds. Switch legs and hold for 10 seconds.

Progression to single-leg deadlift: Start with the single leg balance above, then slowly start to extend your right leg behind you and allow your upper body to slowly shift forward. Only go as low as your hamstring will allow without curving or flexing through your spine, using your arms for balance. Slowly return to a standing position. Keep your legs hip-width apart, hips square and spine neutral. Perform 5 repetitions per leg.

Progression Sequence: Single-leg balance, single-leg deadlift

Written by Shane Barnard is NASM-, ACE-, AFAA- and USATF-certified and the creator and founder of the Urbankick format and instructor certifications. She is also the co-founder of Urbanplay, a nonprofit health and fitness education program for youth, and a business partner at Studio360.

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10 Films That Will Change How You See Food

Cooking shows like “Chef” and “The Great British Baking Show” are constantly on the popular lists of various streaming services. The same goes for in-depth documentaries about food — all with the goal of enlightening your food choices and empowering you to take charge of your own health. We scoured streaming services like Netflix, Hulu and Amazon Prime to choose some of the best.

While not every diet or food choice presented will necessarily be the ‘right’ choice for you, expanding your knowledge of the science and practices behind food can help you make decisions about how you and your family eat.

1. “BITE SIZE”
Streaming on Netflix; rent on Amazon

“Bite Size” chronicles the journey of four children overcoming obstacles caused by their weight. From a 12-year-old with diabetes and dreams of being on the football team to a 13-year-old who attended a “Biggest Loser”-style camp, you’ll see how food affects their lives and how they cope with becoming the healthiest versions of themselves.

2. “FED UP”
Streaming on Netflix; rent on Amazon

Produced and narrated by award-winning journalist Katie Couric, “Fed Up” looks at the amount of added sugar in our foods and its effects on the body. The film focuses on how sugar shortens the lifespan of children, how we as a society are addicted to sugar and ultimately what it will take to fight the epidemic of childhood obesity and eliminate artificial sugars from our diets as much as possible.

3. “FOOD BEWARE”
Streaming on Amazon Prime

This documentary is unlike many food films as it’s set in France and explores the hope for change in the French food industry. It promotes a focus on local farming and home cooking to help communities thrive economically and also be healthier.

4. “FOOD CHAINS”
Streaming on Hulu; rent on Amazon

This documentary won the 2016 DOC IMPACT AWARD and focuses on farmworkers in Florida as they battle for rights against the global supermarket industry. It sheds a new light on just how the big impact supermarkets have on the food industry and the importance of fair treatment for farm laborers in the United States.

5. “FOOD, INC.”
Streaming on Netflix; rent on Amazon

This is one of the more well-known food documentaries out there and it sheds a light on where our food really comes from by taking an investigative look into factory farms — specifically raising chickens in inhumane conditions. It also shares how the diets fed to animals have affected the quality of the food we consume later in the food chain.

6. “FOOD AS MEDICINE”
Streaming on Amazon Prime

This film focuses on the growing trend of using food as medicine, versus popping pills for pain. It follows three people with chronic illnesses hoping to treat their ailments with food. It attempts to show how eating healthy and losing excess weight can help alleviate the effects chronic illnesses have on the body.

7. “HUNGRY FOR CHANGE”
Streaming on Netflix and Hulu; rent on Amazon

This documentary takes a look at the widespread availability of junk food and how it’s affecting the world. It also investigates the diet industry and its false advertising by closely examining food labels and how the industry markets a product as healthy by placing a ‘diet’ label on it when, in fact, it is still processed and therefore, contains sugars and other harmful chemicals.

8. “OF THE LAND”
Streaming on Amazon Prime

This documentary focuses on the choices we have to support local agriculture and the impact that these farms have on our health. It explains the benefits of choosing organic options from local sources and how sustainable farming can change the way you eat.

9. “SUSTAINABLE”
Streaming on Netflix; rent on Amazon

This documentary takes a look at the food industry and how it’s changed over the years through the lens of the farmer — specifically focusing on seventh-generation farmer Marty Travis. How food production and climate change will affect future generations is another focus of this film, which won the 2016 Accolade Global Humanitarian Award for Outstanding Achievement.

10. “WE LOVE PALEO”
Streaming on Hulu and Vudu; rent on Amazon

This film helps define what the Paleo diet is — and what it isn’t. “We Love Paleo” takes a look at how following the diet can affect your health and day-to-day lifestyle. The director invited  a bit of controversy after stating the Paleo diet is healthy for children (she is an advocate of the diet, though not a nutritionist) but the film still provides solid information on how to follow a Paleo lifestyle, should you choose.

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10 Essential Bodyweight Exercises

Bodyweight exercises are crucial to a well-rounded training routine because they’re versatile and can be done anywhere. They also teach you to control your body and help develop solid movement mechanics.

These 10 fundamental bodyweight exercises help you strengthen your joints, activate your core, target the correct muscles and sync all the muscles in your body appropriately.

1. SINGLE-LEG BOX SQUAT

The single-leg box squat strengthens your quads, improves your balance and builds powerful legs. By isolating each leg, single-leg squats also help correct leg-strength imbalances to lessen injury risk — for example, if you can do 8 reps on your right side and only 5 on your left, you’ll know to work on making the left leg stronger.

How to do it: Sit near the edge of a bench, then stand up facing away from that bench. Lift one leg and keep that leg up the entire time. Sit onto the bench and drive yourself up with the opposite leg. Once that gets easy, lower the height of the bench or elevate your feet. Then, add resistance by holding a pair of dumbbells in front of you or wearing a weighted vest.

2. SKATER SQUAT

This is a unique variation on the single-leg squat because it activates your hips and trains you to sit back on your heel to emphasize the glutes and hips.

How to do it: Start standing and lift one leg then bend it down behind you in a one-legged squat while trying to touch your bent knee onto the ground behind the standing leg. Lean your torso and reach your arms forward as you descend. If you can’t reach the ground with your knee, that’s fine — just go as low as you can.

3. HIP/THIGH EXTENSION

The hip/thigh extension helps to build strength in your all-important glutes.

How to do it: Lie on your back in a bridge position and bend one knee so that it makes a 90-degree angle to the floor and stick the opposite leg straight out — knees aligned. With your bent leg, squeeze your glute, push through your heel, push your hips up and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso. 

4. PUSHUP

The pushup is one of the best upper-body exercises. It’s a must-do to strengthen your shoulders, target your chest and core and improve the health of your shoulder joint and girdle.

How to do it: Keep your elbows in as you descend, then at the top, when you think you’ve pushed all the way up, push just a little more and feel your shoulder blades roll around your ribcage.

5. PIKE PUSHUP

Use this pushup variation to target your shoulders and train your overhead-pressing muscles.

How to do it: Start in a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you descend, drive yourself back up and keep your hips up the entire time.

6. INVERTED ROW

Most athletes benefit from doing more pulling exercises like the inverted row than pushing exercises like pushups. It helps develop a strong, wide back, healthy shoulders and good posture.

How to do it: Do these on a Smith machine, a power rack, a TRX suspension trainer or rings. As you row, focus on squeezing your shoulder blades together. At the bottom, sink your chest just a little to let those shoulder blades slide along your ribcage.

7. PLANK

Planks build your core and trains you to keep your torso stable against a variety of forces (essential for avoiding injuries). To do the exercise correctly, make sure to activate your core and spine and push through the floor to engage your shoulders.

How to do it: Instead of “bracing your core,” keep your ribcage down like you’re doing a mini-crunch and tuck your pelvis like you’re trying to round your lower-back — your core will turn on automatically. Then hold that position.

8. PULLUP

If you want to add “armor” on your frame and increase the size of your torso, go straight to the source with an essential bodyweight move that targets your lats, the largest muscle in your upper body.

Pullups also strengthen your grip, which carries over to many different exercises. At the top of a pullup, squeeze your shoulder blades and try to drive your chest to the bar, keeping your neck inline with your spine.

9. BEAR CRAWL

The crawl is a fundamental exercise that builds great movement patterns and targets the muscles deep inside your core. As a warmup, it’ll open your joints; as a finisher, it’ll improve your conditioning in a safe environment.

How to do it: Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Keep your hips low and your head up.

10. HARD ROLL

The hard roll is an obscure exercise, but if you’re looking to improve movement and avoid pain, the hard roll is essential.

How to do it: Lie on your back with both arms overhead and both legs straight. Reach your right elbow to left knee as if you were pinching a ball in front of your chest. Now, turn your head toward your left armpit and use your head to “pull” the rest of your body until it falls onto the left side. Then, turn your head toward the right and pull your body back to the starting position. Do a few reps and then switch sides. Keep your arms and legs relaxed; it’s your core that should do all the work.

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