9 Most Effective Ways to Avoid Workout Injuries

Do workout injuries make you afraid to go to the gym? Don’t worry, here are a few tips to avoid workout injuries and stay safe during the exercise.

So, now you have made it! You convinced yourself to head towards the gym, but right after the workout of the first few days, Arrgh!!! You don’t want to exercise at all because you have got workout injuries!

Well, injuries during exercise are quite natural but don’t even plan to leave workout just because of these injuries. Also, don’t even try to exercise without curing the injuries because it can worsen the matter. Let’s begin from the beginning and find out the common reasons of workout injuries.

Most Common Reasons for Workout Injuries

If you get the injuries right after starting a workout, it is maybe because your body is not used to these exercises and it is very natural to get injured within the first week of starting a workout.

However, it is also possible that a regular gym-goer is injured. Here, the reason can be overdoing an exercise or wrongly doing an exercise or inattentively doing an exercise.

Another reason for workout injury can also be the wrong workout attire or specifically shoes.

If you are neglecting any previous injuries and continuing workout, you may get more injuries during the workout which will ultimately damage your muscles.

Before knowing the ways of preventing workout injuries, you need to know the first and foremost rule you need to follow right after you get workout injury – it is NOT TO IGNORE. You have to consult an expert right then.

Neglecting an injury by considering it as a simple one has the possibility of forming a serious problem in the future. So, do not neglect it.

Well, that’s about what not to do when you get workout injuries, now let’s move on to what to do to prevent workout injuries…

How to Avoid Workout Injuries

Workout injuries, most of the time, are the result of our negligence and a little concern can prevent us from getting so badly injured. Here are a few tips that can help you here:

1. Pre-Workout Warm-Ups

Let’s admit we hate the pre-workout warm-up! There is no specific reason, but we hate that and that’s a reason behind the exercise-time injuries.

According to the research, it is showed that no warm-up before the intense workout indicates the higher chances of workout injuries. It is because warm-up exercises make our limbs ready for the upcoming heavy workouts. When you skip this and directly go to the main workout, your body gets a sudden jerk and you get much injured.

If you want to reduce the possibility of getting injured during exercise, make sure you attend the warm-up session and get multiple health benefits.

2. Get Accurate Gym Gears

We know, as a gym-goer, you like to post #workout_scene on Instagram wearing a stylish yet uncomfortable outfit, but that can make you twice prone to workout injuries. Come on, for the sake of #insta_clicks, you can’t take such a risk.

Here, we advise you to get the correct gym-gears from the gym itself and make sure you are comfortable in that outfit. Also, check that the shoe is fitting accurately which will prevent the scopes of slipping during your workout. It will reduce the chances of getting pain during exercise.

3. Start in a Slow Pace and Increase Gradually

This rule should be followed throughout the workout. You don’t need to hurry during the workout, no matter what exercise you are doing. Be it a freehand exercise or a machine exercise, you have to start at a slow pace.

Do not attempt to get more repetitions or a higher speed at the very beginning – it is dangerous.

Even though you have completed the warm-up, attempting more repetitions or the higher speed at the first couple of minutes is never a smart idea. It is because warm-up makes your body is ready for an intense workout, but it does not make you ready for a sudden high speed or more repetition at the start. Increase the counts or speed gradually for better results.

4. Stay Hydrated

The workout will make you sweat and you will lose the essential nutrients along with sweat. In order to maintain the balance of water in your body, you will need to consume sufficient water to stay hydrated.

Lack of hydration will make the stretches and heavy exercises harder for your tissues and you will be prone to get the muscle cramps because of that. You never know a simple muscle cramp may result in serious ache in the future, but the positive side is, drinking water or glucose during exercise can prevent the body dehydration and save you from the injuries.  

5. Add Variation in Exercise

Doing the same exercise for hours can make your muscles numb and you may meet a sudden accident right after that. If you want to prevent that, you need to add some variation in your workout routine.

It will be great if you can do HIIT, but if that seems extremely difficult, you can add some variation in terms of exercise by consulting your trainer.

In case you exercise in a machine, you may try exercising on the machine at different speeds as well. This variation will help you to get a better result as well because your body will never get used to an individual exercise or speed. Sudden changes will prevent your organs from getting numb and save you from injuries at the time of exercising.

6. Stretch

Just like pre-workout warm-ups, post-workout stretches are mandatory to allow your muscles to come back to normal again. Do not go back to your daily routine without doing the post-workout stretches – it will increase the tendency of getting injured.

The logic behind this is your body is not ready to do other works right after an intense workout. You have to allow the time or rest to your muscles to come back to their original states. Stretches allow exactly that!

7. Listen to Your Body

During exercise, it is good to keep the fitness goal in mind, but it is equally important to listen to your body. When you feel like your body is giving up, allow yourself to take rest. Yes, you always don’t need to force your body to carry on exercise.

Remember, if you do not enjoy the exercise, you will hardly get satisfactory results; however, forceful completion of the exercise does not mean you are enjoying it at all.

Also, your body may need rest because it is weak from inside – exercising in this situation will enhance the chances of injuries, but taking rest can prevent those.

8. Get a Massage from Professionals

In case the injury is not a major one, but you are still unable to work out because of uneasiness in the muscle, you can go for a massage. It is a great way to rejuvenate your muscles and make those muscles stress-free. After the massage, you will feel that your pain is almost gone and you can move your limbs freely again.

Make sure, you get the massage from the professionals because any wrong stroke during the massage can intensify the workout injury.

Alternatively, if your injury is a serious one, get the medications and first-aid from a doctor.

9. Get a Personal Trainer

If you are exercising under the supervision of an expert, you are less prone to get injuries during your workout session. Believe it or not, you will get much better results in terms of achieving your fitness goal when you exercise under a professional than working out at home with google results.

A professional trainer in the best gyms in Kolkata understands your body and recommends your exercise according to that and also assists you in achieving your fitness goals.

On the other hand, Google will show you a lot of exercises; however, you will hardly have any information about the alternative ways of doing that exercise if you are facing any difficulties in doing that.

Afterword…

So, workout injuries are very normal and you need to be a little more careful before exercising, which will help you in avoid the workout injuries.

Now, you have seen that it’s not that difficult to prevent the injuries during exercise – you only need to have a few healthy habits. That’s all! Yes, it will be enough to keep you less prone to get injuries during your fitness routine. So, concentrate and take care and achieve easily your desired fitness goal.

8 Unique Exercises with TRX – The Ultimate Suspension Training for Weight Loss

Are you frustrated with the same exercises? Time for a twist! Add these 8 TRX exercises in your regular workout routine and lose weight.

It is the instinct of human beings to choose the difficult way just because they believe the easy method will not be that effective. When it comes to exercises or specifically weight loss, we go for the most difficult exercises which include heavyweight or strenuous exercises. We don’t even pay attention to the TRX Suspension Training just because it looks too casual.

In doing this, we forget to realize that sometimes easy workouts can also help to get an almost equal result – at least when it is the suspension training with the TRX bands, it can help you to lose some more pounds.

Know What Experts Say about TRX

TRX training will work for you no matter what fitness target you have with so many health benefits that it can offer. If you want to get a flat belly, or stronger arms and legs or big muscles, adding TRX in your exercises can be extremely helpful.

The theory works behind TRX training is – the additional resistance it provides

makes your ordinary exercises more effective. Now it’s quite clear that you will need to put some more effort to do your traditional exercises because of that extra resistance.

But, not to worry as all your efforts will count here, so you will get better results. All you need to go on and twist your old exercises and get twice results.

Why TRX is Different and Better

It engages your whole body which is not very common for other exercises. In most of your exercises, either your upper body or your lower body is active. In TRX training you get the chance to engage the inactive part too. Now that sounds cool! Right?

So, if you want a solid workout and want to be the biggest loser (in terms of weight of course!), you just need to grab the nylon-made ineffective-looking band and start the workout.

You can change your overall physique with TRX straps and it’s a perfect tool if you want to fit in your old trousers or just want to flaunt your abs or muscles. So let’s give it a try.

Top Exercises with TRX

Now moving on to the exercises, you will find nearly 300+ exercises using TRX suspension training Kit. It is because the TRX allows you to do your old exercises in multiple new ways to achieve even better results. If your target is to shed some weight, you have to try the following exercises.

TRX Plank

TRX Plank

You can follow the steps mentioned below to complete this exercise.

  • First, lie on the floor by putting your feet in the bottom loop of the TRX system.
  • Keep your elbow on the floor with shoulder-width apart (as you do in traditional planks)
  • Now, raise your body keeping your weight on your arms and feet and make a straight line with head, back, hips and legs. It is more like an elevated plank pose.

In the beginning, you may struggle to do this and you may not place your elbow on the ground – you can simply put the palms of your hand to complete this exercise easily.

You can stay 45 seconds in this position and then get down. If you want you may repeat this, but make sure to keep a gap of 15 seconds after the initial plank of 45 seconds.

If you want more challenge, you can bend your knees to touch the ground and bring your heels closer to your hips at the time of plank.

It is an excellent workout for your whole body and it strengthens your hands, especially forearms along with your legs. Plank is always effective for your belly, cores, abs, and obliques specifically but when you plank with TRX, you will get a solid fat-free build-up of your belly and a flexible back.

TRX Atomic Pushup

TRX Atomic Pushup

You will need to perform the following steps to complete this exercise:

  • Start with the elevated plank pose putting both legs in the bottom loop of the TRX.
  • Now, lower your body.
  • Push your body upwards and bring your knees towards your chin.
  • Immediately back in the elevated plank position.

You can do this for 10 times or 45 seconds and take a break of 15 seconds. During TRX workout taking this break of 15 seconds after every 45 seconds of exercise is mandatory to heal the limbs which are holding the handles.

Push up is an important part of our weight-loss schedule and TRX bands allow you to complete this exercise in a better way to get much pressure on your fat areas. Atonic push-ups activate your full body and release stress from the muscles quickly. Your shoulder blades are much active during this exercise and you will notice the flexibility in arms and shoulders after a short time along with the flattened belly.

TRX Jump Squats

TRX Jump Squat

 

Well, if your dream is to get stronger hips, and you are disgusted with the squats and its variations, you can add suspension training with TRX in your workout session. You will be shocked by the results and after a few days, you will try to customize the squats. You may go through the following steps to do jump squats with TRX.

  • Stand facing the TRX system and hold one handle in each hand. Your feet will be kept shoulder-width apart.
  • Now, squat down folding your knees so that your knees and hips are in line. You can squat even deeper so that your butts can pass the knees.
  • At the time of going back to your initial position, jump in the air before landing on the floor.

Continue to do jump squats for 45 seconds and take a break of 15 seconds and repeat this cycle 3-4 times. Jump squats will shape up your butts and thighs. As you will be holding the TRX band with all your efforts, you can reduce the flabbiness from your arms too.

TRX Chest Press

TRX Chest Press

You can perform chest press by following the method given below:

  • Stand facing away from the middle point or the anchor.
  • Hold the handles (one in each hand) of TRX by extending your arms forward.
  • Now, walk backward to arrive in a high plank position (body to feet in a diagonal line).
  • Fold your hands from the elbow and lower your chest to the level of your elbow.
  • Push backward until your hands are completely extended.

Performing it 3 sets of 10 will be much effective for weight loss. Along with strengthening your chest, back, and spine, this exercise can tighten your core muscles because of the use of TRX. Also, it is an important exercise to keep your full body in coordination.

TRX Single Leg Lunge

TRX Single Leg Lunge

Go through the method given below to perform single leg lunge with the TRX:

  • Stand facing the anchor point of the TRX and hold the handles (one in each hand).
  • Fold your left leg from the knees.
  • Now lunge down so that your hips and knees are in one line and while doing this extend your right leg on the front side.
  • Try to come back in your initial position with the support of the foot of your folded leg.
  • Try to do 2-3 sets of 15 single-leg lunges with each leg.

It can reduce the flabbiness from your thighs and make your calves stronger. Your ankles will be more flexible after practicing this. Along with this, another benefit of this Lunge is it will reduce the joint pain too.

As you will be doing this with the TRX kit, your upper body will get a great stretch which can reduce the fat from biceps too.

TRX Lateral Lunges

TRX Lateral Lunges

If you feel that single-leg lunges are too easy and you are not at all feeling the pressure, you can try lateral Lunges with your TRX. The steps to complete this exercise are:

  • Face the anchor point and stand straight holding the handles in each hand.
  • Keep your feet widen while standing.
  • Now, fold the right leg from the knee and lower your hips keeping your body weight on your right heel.
  • Lower your hips as much as you can as there is no certain limit for this.
  • At the time of lowering your hips, stretch the left leg on the left side.
  • Immediately go back in the standing position and repeat this with the other leg.

Do it at a fast pace for 45 seconds and allow yourself to recover for 15 seconds and repeat this time cycle twice. It will create pressure hips, hip flexors and glutes much more than single leg lunge and it will help you to tone these areas. Plus, your calves, shins and ankles muscles will be stronger by shedding he bunches of fat from them. The pressure of TRX will shape up your chest too.

TRX Hamstring Curl

TRX Hamstring Curls

For this exercise, you will need to:

  • Lie down on your back while you will be facing the anchor point.
  • Now raise your leg and put your feet on the loops of the TRX system.
  • Now, lift your hips slightly to fold your legs from the knees and drag your heels towards your belly.
  • Do this for 3-4 minutes with a gap of 15 seconds after exercising for 45 seconds.

This exercise frees up your knee joints from all types of pain along with strengthening your hamstrings.  After doing this exercise for 15 days, you will be able to walk, run and jump with more ease. The additional resistance from the TRX system will engage your cores and glutes too which is an added advantage of this exercise.

TRX Bicep Curl

TRX Bicep Curl

For TRX Bicep Curl,

  • Stand facing the anchor point and extend your hands fully on the front side.
  • Hold one handle in each hand keeping the palms upwards.
  • Now, lean on the backside by making a diagonal line to the floor.
  • Push your body upwards while folding your hands from the elbows.
  • Again lower your body and immediately push your body upwards.
  • Do this for 2-3 minutes maintaining the gaps of 15 seconds after exercising for 45 seconds.

The TRX suspension band offers a great level of challenge to your biceps which helps you to release the fat. Toning is not just the advantage of this exercise; you will be able to build some muscles in your biceps too with this exercise.

What Else?

Now, you have probably understood that the TRX suspension training is that particular gym equipment that looks un-glamorized but has uncountable benefits in terms of weight reduction. Along with the exercises with TRX, you will need to maintain your diet and avoid junk foods. You may schedule your water drinking too during your workout session for better results.

It may look easy but you will need guidance for TRX suspension training and you can contact the best gym in Kolkata to know multiple other exercises with TRX system and lose some more fat. Indeed, TRX is the equipment, which remains unused by most of the fitness freaks but in reality, it can provide you twice results because of the extra resistance in it.

But you can be an exception to start TRX suspension training and motivate others to start adding this extremely beneficial equipment in their old exercises to get some variation and of course to arrive in better shape quickly along with other time efficient exercises.

14 Amazing Health Benefits of Zumba

Looking for an exercise that doesn’t feel like an exercise? Start Zumba classes today and enjoy these 14 health benefits in the most fun way!

Let’s begin with a confession! We all know that Zumba is a fun exercise, but deep inside we believe that an exercise has to be painful. And we also believe that if an exercise is considered more like a fun activity and less like an exercise, it is undoubtedly less effective.

Well, it’s time to come out of the box regarding Zumba, and this article is going to convey all the health benefits that Zumba brings! At the end of the article, we feel, you would understand why Zumba is considered to be an immensely effective workout despite being a fun exercise.

Zumba – A Killer Full-Body Workout

Yes, Zumba is a full-body workout, and that too equipment free one. It comes right after Swimming, and Walking-running in terms of activating more muscles with a single jerk. Zumba is equal to Results, Here is why…

What Muscles Does Zumba Target?

We are pretty sure that Zumba is a fun dance activity, but let it be cleared to those who doubt in its effectiveness that Zumba works on your core and abdominal muscles with each move. The structure and health of your upper and lower abs, obliques, and lower back will be visibly improved with this workout.

Along with that, Zumba helps you to get a better buildup of upper body muscles like arms, shoulders, chest, and back. Plus, this dance exercise, which does not feel like exercise, can tone your lower body muscles. Your legs, hamstrings, calves, glutes – all will be in motion during this and you will notice a visible result shortly.

Top 14 Health Benefits of Zumba

Now you know that it targets all the large groups of muscles, but that’s not all! Besides, targeting so many muscles, Zumba can provide you with other health benefits too which can definitely convince you to start this fun dance activity ASAP. You may read the following to know that.

1. Improves Posture and Structure Really Fast

Being a full-body workout, Zumba works with almost all the muscles. Also, stress from the muscles will be reduced, due to which your long term pain from the muscles will be cured and it will result in the improvement of your posture. Due to the long hours of a desk job, we often develop a bent posture which will get much cured with the daily Zumba of merely 45 minutes.

It can burn your calories at a high rate and faster, and the best part of Zumba is that it gives quicker results in comparison to most other activities. So you don’t need to stay frustrated for the results when you are doing Zumba.

You will get an excellent result if your target is to lose some weight, and arrive in perfect shape or to tone the muscles.  It can structure your cores and obliques by burning the fat from these areas. You may enroll in the Zumba class in a multigym near you to experience such magical benefits of this dance cum exercise.

2. Improved Metabolism

By making your entire body active, it can boost up your metabolism and improve your blood circulation and a stronger immunity which helps you can stay energetic all day.

Due to this improved metabolism, you will be able to burn even more calories during your rest hours. May be your Zumba class is just for 30-45 minutes, but you can burn more calories after this time.

3. Better Coordination

During Zumba, you have to shake your whole body along with the beats which improves coordination in your body parts – most of the exercises do not allow this.

Take your treadmill workout as example where your feet are excessively active but your arms are not. For another instance, when you are exercising with dumbbells, your hands are active, but your cores, obliques, and lower body are mostly inactive. But during Zumba your upper and lower body will be equally active. Due to this Zumba is claimed to be one of the best exercises.

4. More Endurance

Zumba makes your muscles stronger; as a result, you don’t get injured that easily. Even though you get injured, your endurance to pain gets much improved if you are doing Zumba. You will be able to understand this if you continue to do a session of alternative push-ups along with Zumba.

Also, you will be able to do more counts in your bench-press and push-ups, if you have done Zumba for a short time before your bench-press session.

5. Great Heart Health

Your cardiovascular health will be much improved with Zumba. As it is like a dance, you will not have to control the pace of your breathing. Rather, you will need to breathe more because it is a high-energy dance workout. It will increase the level of oxygen in your body which will help you to stay more energetic.

6. Improved Blood Pressure

As the level of oxygen increases in the blood, the excess pressure is not created on the heart to pump the blood in other parts of the body. It is one of the greatest benefits of this activity.

So, if you want to have steady blood pressure, Zumba is mandatory, and you will get the additional gift of losing your body fat.

7. Body Awareness

Zumba teaches body awareness through functional movement, due to which you will be able to stay flexible all through. You are unable to move your hands or feet normally maybe it’s because of the joint pains or because of the muscle cramps.

Zumba with its smart movements will slowly remove the uneasiness from your muscles, and so that you can continue to have flexible and free movements. You will understand this difference shortly after starting Zumba.

8. Connects To a Larger Circle

During most of the workouts, you need to concentrate on your own schedule, and you are unable to communicate with others – but in Zumba, it is completely opposite. As you will dance during this workout in a group, you can easily communicate with group members. Not only that, you can help them to improve their performance.

In short, this exercise helps you to socialize yourself, and come out of a small circle in a larger one. It is undoubtedly a reason to stay happy and positive during Zumba.

9. Psychological Benefits

Zumba is a workout with physical and mental health benefits because it is a great way to relieve stress as Zumba makes you forget all your tensions for that time span. This is a workout that you enjoy, and any workout is more effective when you enjoy it.

It is mentioned earlier that this workout does not feel like a workout, and that is the reason, you will not have to push yourself to the gym every day which may cause mood swings later.

After Zumba, you will stay extremely energetic and positive, so you will get a lot of fresh ideas. Also, you will find that you are more confident towards your decisions which are also a result of your Zumba session. This is not the end of the benefits of Zumba! It can offer you a lot more…

10. Equal Treatment for Beginners and Experienced

The rule of Zumba is – the more you move, the more you will lose your fat. It means the more you will shake your body, the closer you will be to your fitness goal irrespective of the days you are in a Zumba class.

Unlike other exercises, you will hardly need to do keep dancing for less time just because you are new. For example, in the beginning, you will be instructed to sit-up for 8-10 counts or plank for 25-30 seconds; however, in Zumba, there are no such rules. If your body supports, you can continue dancing for 30-45 minutes on the first day.

This is why it is equally effective for the beginners and experienced and it is a mental satisfaction to all.

11. Customizable

You have hardly seen any exercise effective for the people of all ages and abilities – but Zumba can offer this to you. You can get customized classes as per your needs and fitness goals and you will be benefitted accordingly. What can be a greater advantage than this?

As it is pretty similar to other dance forms and you may think that it will not be suitable in old-ages. But, you are wrong – kids, seniors, and everyone willing can perform this because of the option of customization.

Recently, chair-based and water-based Zumba have come to limelight which encouraged almost everyone to show some concern to their body with Zumba.

12. Long-Term Engagement

Zumba is a workout that needs a long term engagement and it is an addictive workout too. It means even if you had planned to go for a short-termed class, you may have to extend it because you will quickly start experiencing its benefits. When you will find that this particular workout is allowing you to achieve your fitness goals, you will definitely try to continue it for further benefits.

It is seen that workaholics visit the gym just to attain the Zumba class and it literally supplies them energy for the works for the rest of the day. Also, it allows you to get a better sleep which means it is beneficial for your overall health.

13. Portability

It can be done anywhere which means you can practice it alone or with your bestie at home or in a group in gym. Maybe in winter, you are not willing to leave the cozy couch and blanket, but you are a fitness freak too. You can simply get a DVD of Zumba according to your need and practice it at home.

At present, multiple gyms offer the facility to hire the personal trainer, and arrange a class in your preferred location.

14. Cost-Effective

You may think that Zumba will be too costly because of its exceptional effectiveness.

Well! you need to correct this perception because it really does not take too much investment to get enrolled in a Zumba class. We, at Starmark Fitness Studio, provide the first-class Zumba classes at a very affordable price range, compared to the .

Most importantly, you will feel that you are sweating more than other exercises after a session of just 10 minutes. So you may cut other exercises and make Zumba your primary concentration.

Final Words

So are you still in doubt that Zumba is a fun activity which is least beneficial as exercise? Probably not! If yes, you have to give it a try because Zumba is painless equipment-less activity that helps in reaching a step closer to your fitness goal.

Most importantly, it will make you feel that you are rewarding your body. It means that every morning you will not have the conflict between your body and brain whether to go to the gym or not. Thus, it actually changes your lifestyle in a smarter way, and keeps you motivated. So, grab your sneakers, and head towards the Zumba class ASAP.

14 Easy and Effective Alternatives to Push-Ups That Offer Best Fitness

Have you been practicing push-ups for a long time and want to try something new? Let’s try some new alternatives to push-ups to make exercise interesting.

According to the ‘Strength and Conditioning Journal’, Push-up workouts are practiced by fitness professionals to develop the upper part of the body, and increase muscular endurance, so they be a challenging for those people who are not habituated with those exercises.

Push-ups can be stressful for your upper body if you are a novice fitness enthusiast. Therefore, don’t worry if you are not comfortable with push-ups. There are smart alternatives to push-up workouts. You can tone your shoulders, arms, core, chest, and legs with the help of those dynamic push-up alternatives.

Effective Alternatives to Push-Up

Some workouts hit the major muscle groups of your body, and those exercises are the best alternatives to push-ups. You just need to practice them correctly in the best multigym near you because wrong steps may lead internal or external injury. If you practice the alternatives in a correct method, then those workouts will strengthen the muscles and bones of your upper body and lower body. Have a look at a few of those workouts:

1. Dumbbell Bench Press

Dumbbell Bench Press

There are many bench press workouts, among them, Dumbbell Bench Press is the most effective exercise which is the alternative of push-ups. This exercise increases muscle hypertrophy, increases strength, develops the stabilization muscles, and helps you grow the muscles of your chest, biceps, and triceps.

Steps:

  • Lie straight on a bench.
  • Hold two dumbbells with your palms facing towards your waist, outside to your shoulders.
  • Slowly lower the dumbbells back to the downward position.
  • Repeat these steps 10-15 times for better results.

2. Overhead Press

Overhead Press

This exercise is also one of the best alternatives to push-ups. It works on the muscles of your pectorals (chest), triceps (arms), deltoids (shoulders) and trapezius (upper back). Moreover, this exercise also tones up your abdomen and helps in growing six-packs.

Steps:

  • Grip dumbbells in both hands.
  • Take it to the level to your shoulders.
  • Keep your core engaged and knees soft.
  • Press the weight up to overhead and focus fully on your arms.
  • You can lift the weight and keep it down ten times.

3. Bear Crawls

Bear Crawls

Bear Crawls strengthen your shoulders, core, and quadriceps, which is done by push-ups. This exercise also increases the endurance of your bones and muscles of the arms. It also improves your blood circulation and heartbeat.

Steps:

  • Focus on your hands under your shoulders.
  • Keep your knees under your hips and abdominal muscles.
  • Lift up your knees about 1-2 inches off the ground.
  • Maintain this lift throughout the entire exercise.
  • Now, move your right hand and foot a few inches forward.
  • Alternate the same steps on the other side.

4. Forearm Plank

Forearm Plank

This exercise tone-up and strengthen your abs, core, and legs. It is good for stretching the arches of your feet. It also strengthens your shoulders, calves, and hamstrings.

Steps:

  • At an extend your legs in a straight line.
  • Brace the muscles of your abdomen.
  • Pull your belly button.
  • Hold your breathing for 20-60 seconds, and then release.

5. TRX Chest Fly

TRX Chest Fly

This exercise is not only an alternative of a push-up but also a balanced workout that helps you maintain the coordination of your body, engage your muscles, and hardens your core. This exercise is like Calisthenics that targets your chest, forearms, calves, abs, glutes, and triceps.

Steps:

  • Stand straight by keeping your shoulder-width apart.
  • Grab the handles of the TRX cable and overhand the grip.
  • Extend your arms in front of the shoulder height.
  • Completely lean forward until your body is at about a 40-degree angle.
  • Bend your elbows and your lower body down until your upper body and your chest reaches the handles.
  • After completing the steps, push yourself back and do one repetition.

6. Standing Punches

Standing Punches

This is one of the best arm exercises that help you strengthen and develop the muscles of your arm. This is like dumbbell workout which shapes up your muscles, improves your cardiovascular endurance and burns the calorie of your body. If you are preparing yourself for a boxing game, then this workout is better than push-up.

Steps:

  • Stand straight with your feet widely beyond your shoulder-width.
  • Hold dumbbells in both hands by facing your palms in front of your ribs.
  • Now, start rotating your torso to your left by pivoting your right foot.
  • Start punching a bag straightly by taking dumbbell on your right hand.
  • You can punch it from ten to twenty counts or more than that.

7. Floor Press

Floor Press

Floor Press increases the strength of your upper body and saves your shoulder. It is an alternative of push-up and bench press workout. It also reduces the pain of your shoulder and neck.

Steps:

  • On the floor place a mat or a carpet.
  • Now, set your back into the mat straightly.
  • Hold a dumbbell in one hand
  • Bend your elbow to a 90-degree angle.
  • Switch arms and now repeat.

8. Rotating Plank

Rotating Plank

Along with the triceps and back portion, Rotating Plank also works on your back, legs, and core. You can do this exercise from the upward plank position so that the pressure falls on your wrists. This workout activates your abdominal muscles and helps you tighten and shrink your waistline. Moreover, this exercise boosts your endurance level, improve balance of your body and increases the strength of your core.

Steps:

  • Engage your core muscles tightly as you balance on your right side.
  • Raise your left arm into the air by pointing your fingers towards the ceiling.
  • Try to engage the lower portion of your right arm back to the starting position.
  • Repeat these steps for 10-12 times.

9. Pec Fly

Pec Fly

This is an excellent alternative to push-up workout. It works on your chest, triceps, and shoulders. If you finding a correct way for your posture correction, then Pec Fly is a great activity, which you can practice in home, ground, and gym.

Steps:

  • Hold the ends of a resistance band around your hands.
  • Hold your arms after wrapping a tubing behind your hand.
  • Bent your elbows slightly down by facing your palms forward.
  • Try to keep your feet about 2 feet away from a wall.
  • Lean your back against the wall.
  • Bend your elbows softly.
  • Bring your hands in touch to the front portion of your chest.
  • Now, slowly open your arms back to the starting position.
  • You can repeat the steps for 10-15 times.

10. Reclined Chest Press

Reclined Chest Press

For Reclined Chest Press, you will need a barbell or a dumbbell. If you are planning to build the muscles of your body, then practicing Reclined Chest Press will definitely help you. the pectoral muscles of your upper portion will be developed if you practice this workout. This exercise also helps in reducing the pain of your shoulders and shaping up your shoulders.

Steps:

  • Grab dumbbells in each hand with an overhand grip.
  • Lie flat on a bench by carrying weights at your shoulders.
  • Keep your elbows parallel to the floor.
  • Lie beneath a barbell.
  • Take the help of a spotter who will help you carry the weight.
  • Now extend your elbows to press the weight upwards the ceiling.
  • Bend your elbows and return back to the starting position.
  • You may repeat the steps one more.

11. Lat Pullover & Crunch

Lat Pullover & Crunch

Lat Pullover and Crunch help in improving the endurance of your body. This exercise also strengthens your muscles, improves your posture and develops the muscles of your chest.

Steps:

  • Lie on the ground by grabbing one dumbbell.
  • Hold the dumbbells from both the end and lift it straight over your chest.
  • Now, straighten your legs and lift your legs towards the ceiling.
  • Extend both the arms back overhead from the ground.
  • Now, bring your arms back from the commencing position by holding weight over your chest.
  • Repeat the steps again from the starting position.

12. Triceps-Dip

Triceps-Dip

Not only your triceps, but this exercise strengthens your upper body and increases mobility of your body. This exercise is also highly effective for your shoulder.

Steps:

  • Bent on your knees and sit on the floor.
  • Keep your hands behind you with your fingers.
  • Lift your hips from the floor.
  • Now, slowly start bending your elbow together.
  • Repeat after extending your arms.
  • You can repeat the steps 10-12 times.

13. Weight-Free Rows

Weight-Free Rows

This exercise works on various muscle groups, especially on your back. Your upper-back and mid-back muscles will be conditioned if you practice this workout. Moreover, you will get a well-shaped waistline if you regularly practice Weight-Free Rows.

Steps:

  • Stick your elbows on your waist.
  • Hold your forearm away from your body.
  • Start rotating your forearms like you are rowing a boat.
  • You can do repeat the steps of this exercise as much as you can do.

14. Thumb Arm Figure 8

Thumb Arm Figure 8

This exercise turns your figure in the shape of the numeric eight. Thumb Arm Figure 8 strengthens the muscles of your arms and shoulders. Moreover, this exercise helps you in shaping up your waist.

Steps:

  • Stand straight with your thumbs up and arms out.
  • Now tip you both the thumbs back and move them down.
  • Turn the thumbs forward at the bottom of the circle and continue the steps 10-20 times.

Gone are those days when we used to practice classic and old workouts like push-ups and pull-ups. Nowadays, workouts have brought dynamism to your lifestyle. The aforesaid alternatives to push-ups can give you fast results than push-ups.

Quick Travel Workouts That You Can Perform Without Using Any Equipment

Missing out on your workout regime while traveling will no longer be an issue with these hassle-free travel exercises. Find out about them in this space.

One of the biggest pet peeves for gym enthusiasts is missing out on their workouts during a holiday or while traveling. Due to the lack of equipment and proper space, many have to withdraw from their regular exercise sessions. What is worse is that the inconsistency breaks the regularity which sometimes turns the temporary break into a permanent one. But, if you think outside the box, then you will realize that the possibilities of breaking a sweat while traveling are endless.

To help you out in the same, we are listing out some high-efficient, minimal-space, and equipment-free exercises that you can perform anywhere.

7 Hassle-Free Travel Workouts That You Can Perform Anywhere

You don’t have to follow a chronological order of the following exercises. You can pick your own rhythm based on whatever criteria seems suitable to you. Needless to say, these exercises should be preceded by warm-up exercises such as jumping jacks. This is crucial because it will help your body prepare for the upcoming vigorous activities that it is about to go through.  So, don’t miss out on them.

The benefits that you get from performing high-end exercises at a multi-gym near you can be replaced to a greater degree with the following exercises as well.

Reverse Lunge with Twist

Reverse Lunge with Twist

Taking care of your entire body, this variation of lunge features a twist that pays extra attention to your abs. To do this, you first need to stand with your legs hip-distance apart. Get a 5-10 lbs. medicine ball with both your hands. Make sure that your arms are outstretched in front of you.

You also need to ensure that your core is stable. Proceed to take a big step back with your right leg. After planting your leg, lower your body until both your legs bend in the right angles.

Next, you need to twist your torso to the left as you get into the lunge. As you straighten your legs, keep on exhaling. Also, bring your torso back to the center at the same time. You then have to get your legs back together, and then step back on your left feet, while twisting to the right-hand side.

This entire process is one rep. Make sure you do two sets with each set consisting of ten reps.

Wall Sit

Wall Sit

Targeting your thighs, calves, hips, and lower abs, a wall sit can be performed by anyone. Not only is it easy on your back and knees, but it also keeps your lower spine healthy by strengthening your glutes. It’s an overall great exercise for toning your muscles and burning calories.

To do this, you need to find a wall and lean against it by keeping your legs shoulder-width apart. Make sure your feet are planted firmly on the ground. Next, you need to put your feet forward and engage your core. To be specific, your legs should be 6” (15 cm) apart.

Slide down the wall slowly and steadily all the while keeping your back press against it. You have to continue sliding down until your legs are bent at a right angle. This angle has to be maintained since it keeps your thighs parallel to the floor. In addition, you also need to make sure that your ankles are directly below your knees, and that you don’t overshoot them. You have to stay in this position for 20-30 seconds; and with the gradual increase of time, you can hold up for 60 seconds.

As soon as you are done with the last rep, resume back to your starting position. Try to do three sets, with each set consisting of ten reps.

Triceps Dips

Triceps Dips

Evident by its name, a triceps dip activates the triceps muscles in your upper arm. It improves your stability by increasing the compression force on your joints.

To perform this exercise, you need to start by sitting on the edge of a chair and gripping the edge next to your hips. Make sure your fingers are pointed towards your feet. In addition, keep your legs extended while also maintaining a hip-width distance between your feet. Ensure that your heels are touching the floor. Keep your vision straight and hold your chin up.

Next, you have to lift your body; and to do that, you have to press into your palms and slide forward just enough to get the behind off the edge of the chair. Proceed to lower yourself until your elbows are bent between 45-90° angles. After this, slowly and steadily push yourself back up to the starting position and repeat. Starting with 10 reps is ideal.

Glutes Bridge

Glutes Bridge

Mandatory for those who spend a considerable portion of their time sitting on an office chair in front of a computer, glutes bridges help in improving mobility of your hips. In addition, it also takes care of your lower back. If you are a desk-bound worker, you need to incorporate it into your workout regime ASAP.

It also doesn’t require any equipment which means you can perform it anywhere. To do it, you need to lie down on the floor with your face up. Keep your feet flat to the floor and your knees bent. Also, make sure your arms are at your side with your palms down.

Proceed to lift your hips off the floor to a height where your shoulders and knees form a straight line with your hips. While doing so, squeeze your glutes hard. Without overextending your back, keep your abs drawn. Hold the position for a few seconds before getting back down.

When done correctly, you will notice a burn in your hamstrings and glutes. You should never push from your heels. The push must always be generated from the hips.

Mountain Climbers

Mountain Climbers

Another fun exercise that you can do while you are traveling is mountain climbers. Designed to build your agility, core strength, and cardio endurance, you will work a bunch of muscle groups with it. In fact, it is often cited as an exercise that is equivalent to a total-body workout in itself.

To perform this exercise, you need to get into a plank position. Ensure that the weight of your body is evenly distributed between your toes and hands. Your hands must be shoulder-width apart, your abs must be engaged, and your back must be flat, while also keeping your head in alignment.

After this, you need to pull your right leg into your chest as far as you can. Proceed to switch by bringing that knee out and pulling your other knee in. Run your knees in and out as fast and as far as you can. In this process, keep your hips down and alternate inhaling and exhaling every time you change your leg. One common mistake people often make while performing this is that they stop breathing. Make sure you don’t do that.

Pause Squat

Pause Squat

Pause squats are great for improving the concentric/starting strength since it negates the ability of a person to use the stretch reflex; thereby it’s a must for powerlifters and weightlifters. In addition, it also enhances core stabilization, helps increase neural output, develops muscle mass and most importantly it boosts confidence.

To do this, you have to stand with your toes turned out and your legs shoulder-width apart. Push your hips back while bending your knees and get as low as you can into a squatting position. During this, your chest must be lifted, the back must be flat, and your core must be engaged. Stay in this bottom position for around three seconds.

Get back to the starting position by pushing through your heels. When you stand back up, squeeze your butt at the top.

Child’s Pose

Child’s Pose

It may look easy and irrelevant, but the benefits of the Child’s pose are far-reaching. They help in stretching your ankles, thighs, and hips while also eliminating fatigue and stress. From stretching the muscles of your back torso to relaxing the muscles on the front of your body, it takes care of more muscles than most other forms of exercise that you do in a gym.

To do this, you need to kneel on a mat while keeping your knees hip-width apart. Make sure your feet are together behind you. Breathe in, and as you exhale, put your torso over your thighs.

Elongate your neck and spine as much as you can by drawing your ribs away from your tailbone. Keeping the shoulders away from the crown of your head also helps in this regard. As you extend your arms in front of you, keep your forehead on the floor and hold the position for 10-30 seconds.

Summary

As you have seen, bursting the myth of no-workout sessions during traveling is much easier than anyone thinks. All those high-intensity workouts that you perform in the luxury of your gym using those heavy equipment and large space can be replaced by the aforementioned exercises. Not only will it keep you fit on your holiday, but it will also make it easier and convenient for you to get back in the swing of your regular workout regime once your holiday ends.

So, now using your holiday as an excuse for not working out is no longer applicable. Having said that, we do want to imply that it is also alright to take a break from working out from time to time. These workouts are especially for those who can’t stay without a workout for more than a day or so or if the duration of your holiday is pretty long. Overexerting yourself and not giving rest to your body is not ideal. So, don’t forget to treat your body with some rest.

Top 8 Winter Workouts to Burn Calories That Won’t Feel Like a Workout

If you are not willing to exercise during winter, here are the top 8 winter workouts that will feel like fun activities and still burn your calories.

Exercising in winter – is always a big NO, and when it’s about going to the gym, that NO sounds even longer. Even though you are a fitness freak, winter for you means spending some extra time on the couch and the cozy blanket. You think this little cheat will not affect the calories you recently burnt in summer and fall… right?

In winter, you will not get the chance to show your well-toned abs, but that does not mean under your jacket you will be hiding the baby fat. That’s so unfair!

Well! Here lies a twist! No exercising definitely means putting on weight, but as it is winter, you will be fit and slim like before. Sounds unrealistic? Maybe! But the impacts of our winter activities which we enjoy in the snow parks are nothing less than your gym workout sessions. In fact, you will be able to burn even more calories with winter activities. Take a closer look and stop worrying about the burning calories during winter!

Top 8 Winter Workouts That Aren’t Exercise at All

Winter is the time to get cozy and warm under the blanket but it’s also the time to go out with friends and enjoy the chilling nature. We have the top winter workouts that are actually fun winter activities but offer the same results like the gym exercises. Let’s take a look.

Skiing

Skiing

For those who love adventure and wait for winter, Skiing is probably their most preferred activity. Skiing up the hill requires much effort, to be more specific, Skiing is not less than a session of deadlift.

Skiing strengthens your hamstrings, quads and glutes. It is like a full-body exercise because to ski up the hill you will be using your arms and legs with much force. It will engage your triceps, shoulders, upper arms, and wrists as well as your lower body like thighs, shins, ankles and hill.

You will be able to get a toned structure in all your body parts. Apart from reducing stress from legs and other joints, uphill Skiing will help you to burn hundreds of calories even if you are not a professional.

For Skiing, you will have to bend your bodies in some angles, which can relieve you from the long-term pains. You will be able to stretch your oblique, hips, and thighs to a great extent, which will allow the muscles to grow. Along with this, your postures will be improved. After Skiing, you will have better stamina and energy level.

For Downhill Skiing, you will need balance, and it will be better for the beginners to skip this one. However, downhill Skiing is comparatively more effective in terms of exercise, and by doing this for one full hour, you can burn near about 500 calories.

In case you have any problem in your knees or hips, trying uphill Skiing will be good, but downhill Skiing can be a bit risky.

Ice-Skating

Ice-Skating

The position of Ice-Skating comes right after Skiing regarding winter workouts. You can’t deny that the Ice-Skaters have great glutes. When Skiing is a full-body exercise, Ice-Skating will tone your lower body, especially your hips. You will be able to understand the knees and shin are getting released from long term stress after Ice-Skating.

Ice-Skating is for those who do not want to take the risk of Skiing but still want light exercise during winter just because they don’t want to put on weight.

You will be able to burn 250 calories per hour by doing this even though you are not a professional. Also, Ice-Skating is as effective as 20 minutes of Leg Press.

Snowboarding

Snowboarding

The previous two activities always have more participants due to their popularity. Also, these two need a little training too. In this case, you can do Snowboarding. For this, you will have to board down the mountain like a surfer. If you are a beginner, you will not have a great balance, so you will have to try on the least height for this.

The posture you have to maintain on the snowboard will shape up your hips and reduce the fat from your thighs.  Your lower body is highly active at the time of doing this, and your arms are used for balancing. The professionals will be able to burn nearly 300 calories by Snowboarding for an hour. Beginners who just learn the balance will burn 100-150 calories, which is equal to 100 squats and sit-ups.

Snowshoeing

Snowshoeing

If you do not want the high energetic workouts like Skiing and Ice-Skating, or Snowboarding, Snowshoeing is for you. Actually, it is very peaceful to walk in the snow, but it is not that easy because you will have to put a great effort at the time of pulling your foot from the snow. It will keep your knees and spine stronger, and your hip muscles (iliacus and psoas) will be well-built due to this.

In case you have fatty thighs, you will feel the pressure right after starting this. If you are obsessed with Leg Press, the results of Snowboarding will definitely satisfy you.

By doing this, you will be able to reduce 150-250 calories as a beginner in one hour. But if you feel that Snowshoeing for one hour is a bit difficult, you can adjust it to 30-40 minutes. You don’t need to force yourself to do these for 1 hour.

Sledding

Sledding

Sounds childish? Maybe it is just a fun activity. But you may not know that it is good for your physique too. You will be amazed to know that the benefits of Sledding are almost equivalent to the benefits of a cardio workout as the oblique and arms create a great force at the time of trudging up and down the hill.

By this simple pull and push, you can actually tone your arms greatly. If slim and toned arms are your dreams and you have done enough pushups and planks, you can do Sledding as a variation during the winter. Shockingly, Sledding for just half an hour can burn up to 150-180 calories.

Trail Running

Trail Running

All these activities mentioned above will need some equipment, and if you are not adventurous, you will not have those. If this is a problem for you, you can try Trail Running. Running has uncountable benefits, and we all probably know that and running on the snow is even more effective because it requires more strength. You will get toned abs and stress-free oblique by Trail Running and that too without hundreds of squats and crunches. Also, it is equivalent to 45 minutes of walk on the treadmill.

Make sure your clothing and shoe are accurate; otherwise, you may have problems. Running on the snow for 30 minutes will help you to burn 200 calories. In case you have any breathing issues, you have to skip this.

Snowball Fight

Snowball Fight

It is very common to have a Snowball Fight in the nearest snow park, and we generally think that snowball fighting has the least relation to fitness.  But after knowing the benefits of this, you will love this fun activity.

The effort you put at the time of making the snowball is very effective for your arms. At the time of throwing the balls at the opponents, your arms get an excellent stretch. Any long pain will be reduced from the arms, and it is good for the shoulder blades too. In order to shape up your chest, it is a great workout.

Snowball fighting is considered as effective as doing the freehand exercises and pull-ups, which will reduce 100 calories per hour.

Shoveling Snow

Shoveling

Well, it may sound a bit odd, but yes, Shoveling will also help you to burn calories. If your arms are chubby, you will get visible results within one week. However, initially, you may have pain for a few days. But later, you will have the satisfaction of toning your arms and clearing up the path by this.

Shoveling is a great workout for your upper body which will shape up your arms, chest and shoulder. If you are shoveling with your friend, it will be a fun activity, but you will get almost similar results like lifting dumbbells for half an hour. You can burn up to 300 calories by doing this for one hour.

Do a Home Video/TV

The above-mentioned ones are the outdoor activities. But what about those who do not like to go or play outside? If going to the gym or enjoying outdoor activities in the snow is the biggest deal to you, you don’t need to feel bad. You must know that you can still manage your weight with multiple indoor activities.

This section is strictly for those who get breathing trouble in ice. On YouTube, you will get several workout videos. Alternatively, you can purchase the DVDs as well. You can select the type of workout as per your needs. You will be able to know how many counts of each exercise you will need to do from those videos.

You can select Zumba or Aerobics video too if you do not want the typical squats, sit-ups and planks. You may try different video on different days to get better results.  You can also arrange an inside class during winter and hire a specialist to guide you too. These are equally effective as your gym, but you have to maintain continuity.

Due to the benefits of Yoga, you can get a DVD of Yoga too so that you can stay flexible and energetic during winter. By doing this, you will be able to burn a few calories during winter. Also, you can take the help of Multigym near you for further assistance on indoor workout during winter.

Well, these are all the winter workouts, which will help you to remain healthy even if you are unwilling to go to the gym. Even hardcore fitness lovers feel a little bit of lethargy during winter because they want to spend some extra time relaxing on the couch. Well, that’s completely excusable because these exercises are equally effective as of your gym session.

However, if you consider the entire season of winter to skip a workout, you have to do the activities mentioned above daily. In case you feel that you are not able to control your weight and you are not able to do the activities regularly, it will be definitely better to practice indoor activities. Along with that, you will need to have a healthy diet for the winter. You definitely don’t want to be chubby again because of the temperature…right? So start the indoor or outdoor winter workouts.