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    6 Arm Exercises To Tone Your Arms Without Weights

    Trying to get rid of flabby arms or bingo wings? Or do you simply want to get toned arms? Remember that all arms are beautiful and as you age decline of your muscles is normal. The term “toned” has no official definition, and it can vary in meaning depending on personal goals. But the two most common meanings for toned arms are either “smaller” or tighter arms that are defined or bigger and more defined arms. Both of these toned arm goals require increasing muscle definition.To get more defined muscles, very little fat needs to cover your muscles which means losing body fat is crucial for results. Along with arm exercises, you should improve your diet to help you lose weight and fire up your metabolism. If bigger toned arms are what you’re aiming for, be sure to also incorporate heavier strength training and really challenge your arm muscles when you work out.The following arm exercises target your biceps, shoulders, and triceps to help strengthen and work all arm muscles. All exercises can be done without weights, but if you’re looking for more of a challenge, you can also incorporate weights, resistance bands, or any other weighted item in your home into the movements.Increase weights gradually…If you do choose to incorporate weights or any other weighted item into these arm exercises, be sure not to overdo it. Although lifting heavy is a way to increase muscle, if the weight becomes unmanageable, you can start to sacrifice proper form and put a strain on body parts that should not be engaged in these exercises.A good rule of thumb – choose a weight that you can lift ten times repeatedly without straining yourself.Which Muscles Arm Exercises WorkWhen most people think of strong and toned arms, something like this may come to mind 💪. But in reality, your arm is made up of more than 20 muscles, not just your bicep. With these six arm exercises, you can expect to work the following muscles:Upper Arm MusclesBiceps brachii (your bicep muscle, located in the middle of your upper arm)Brachialis (deep muscle underneath your biceps)Coracobrachialis (found deep under your biceps and connects to your shoulder blade)Triceps brachii (your triceps muscle, located on the back of your arm)Forearm MusclesBrachioradialis (muscle on top of your forearm)Shoulder MusclesRear delts (also known as posterior delts, found on the back side of your shoulders)Anterior delts (also known as front delts, located on the front side of your shoulders)Lateral delts (also known as side delts, found on the sides of your shoulders)adidas Training: Build The Best Upper Body WorkoutThe adidas Training app has fully Guided Workouts for you to choose from or create your own with the Workout Creator.Workout Creator: A Custom Upper Body Workout in 10 SecondsDecide how long to work outChoose “Upper Body”Pick your intensity levelDecide if you want to work out with no equipment or just resistance bandsOpt for the neighbor-friendly setting to avoid jumping or noisy exercisesGenerate workoutThe 6 Best Arm Exercises Without Weights1. Bicep curlsThe classic bicep curl is an essential arm exercise if you’re looking to strengthen your upper arm muscles – the biceps brachii, brachialis, and brachioradialis. This arm exercise can be performed with dumbbells, a resistance band, or even with two water bottles, depending on what you have available to you.Proper Form TipBe sure to keep your elbows close to your body and your shoulders down and away from your ears to maximize the recruitment of the biceps during this exercise. 2. Tricep dipsTricep dips are purely focused on using your own body weight, and you guessed it, working your triceps brachii, or tricep muscles. This arm exercise can be done almost anywhere, but popular variations include using a chair, bench, or step. Proper Form TipKeep your butt and lower back close to the chair or prop you are using to maximize the benefits of the exercise. To increase the intensity of this move, mix up the tempo! Try some slower and faster triceps dips. 3. Up downsUp downs, or moving planks, is the exercise on this list that packs the most punch. This arm exercise targets not only the triceps and shoulders but, as an added bonus, also your core and lower back. The more muscle groups you recruit for an exercise, the more calories you burn.Proper Form TipEngage your core throughout the movement, ensuring that your shoulders, hips, and feet are in a line. Additionally, be sure that your hands or elbows (depending on if you’re doing the “up” or “down” part of the exercise) are placed directly underneath the shoulders. Try to resist the urge to rock side-to-side while performing this exercise. 4. Narrow to Wide Push-UpsFeel free to do this arm exercise on your knees if it’s too challenging. The narrow push-ups will engage more of your triceps, and the wider push-ups will engage more of your chest. If you perform this push-up variation on your knees, be sure that your thighs don’t touch the mat.Proper Form TipPrepare for a push-up but avoid arching your back or sticking your butt in the air. Remember to draw your shoulder blades back and down and keep your elbows close to your body. Look down at the floor to keep a neutral neck to avoid any strains. And remember to breathe! 5. Bent over rowPut your shoulders into it with this arm exercise. The bent over row, sometimes called the barbell row, targets the backs of the shoulders – also known as the rear delts. Most people tend to focus on working only the front (anterior) and side (lateral) of the shoulders and forget the rear delts. Add a resistance band or weighted item to each hand for this arm exercise if you’re up for a challenge and it feels right for you.Proper Form TipStand shoulder width apart and bend forward at the hips. Create a slight bend in your knees, and be sure to keep a straight back throughout this exercise. Lower your arms towards the floor until your elbows are completely straight. Start the pull motion with your arms, and make sure your elbows pull up in line with your shoulders, creating a “t” shape.  6. PunchesFeel like a boxing superstar with this move! Throwing some punches can be a great way to tone your arms. Particularly your shoulders, triceps, and lats. To increase the difficulty of this arm exercise, you can add a dumbbell to each hand.Proper Form TipDistribute your weight equally and shift your weight to the balls of your feet. Exhale when you punch, and don’t extend your arms completely.  Start Your Arm Workout NowHead over to the adidas Training app to start toning your arms! Incorporate these moves into your next upper body workout or add them to a core workout to take your routine to the next level. Here’s a tip for an awesome 6-minute workout: Pick three exercises from this list, and three exercises from this core exercise list, alternating one upper body and one core exercise. Perform each exercise for one minute, one after the other. Yes, it will be tough but it’s only 6 minutes!Are you up for the challenge? Leave a comment to let us know what workout you came up with.*** More

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    Running For Seniors: 5 Tips to Get Started

    Are you too old to start running? The answer is no. It’s never too late to take up running.Many things are possible if you really want them. Age is mainly a matter of mindset and well-being. There are 30-year-olds who feel like they are already too old for everything, whereas there are 70-year-olds beaming with energy as if they were 40 years younger. Whether running at age 50 or 70, all you need is a dedicated training plan and mindset to take the first step towards a healthy and active lifestyle.Running keeps you youngWe’ve all heard of the harmful side effects of having a sedentary life, not moving enough throughout the day because of our jobs, lack of motivation, or age. But let’s talk about the benefits of staying active and running for older adults. A long-term study has shown that staying active, in this case by running, can reduce disability and mortality rates, especially in older runners.(1) By running at least 30 minutes three times per week, runners over 50 were found to have a comparable metabolic cost to young people in their 20s. Metabolic cost is the amount of energy a person needs to move, and this level naturally rises with age.(2)It is never too late to start running, and there is no reason that older runners can’t exercise just like their younger counterparts, provided that they keep these five tips in mind when getting active again.Basically, there is no reason that older runners can’t exercise just like their younger counterparts, provided that they keep a few basic principles in mind.Important note:Before starting up your training, make sure to have a physician give you a check-up and clear you to do sports again.5 Tips To Start Running For SeniorsTip #1 – Get plenty of restAs you age, your metabolism slows down, and your body takes longer to renew and regenerate cells. This is why it’s important to give your body sufficient time to recover after every training session. When you start exercising again after a long gap, you need to slowly increase the volume and intensity of your training to give your body time to adapt to the new demands.Tip #2 – Alternate your workoutsA great way for seniors to start running again is to alternate between walking and running. Regular endurance training not only increases your level of fitness and well-being, but it also prevents cardiovascular diseases like high blood pressure and high cholesterol.Alternating your fitness activities can help you reach your goals faster, as exercising to the point of exhaustion can be counterproductive. However, you can still work in some high-intensity sessions into your training. It is also a good idea as an older runner to see a physician or an expert to determine your optimal heart rate training zones.Tip #3 – Work on your strength and flexibilityMuscle mass and flexibility naturally decrease with age, which is why it’s so important to incorporate strength training and stretching into your fitness routine. Maintaining strength and flexibility for runners over 65 can help improve posture, decrease the risk of injury, and improve overall running performance. Studies have shown that it is possible to slow age-related losses in performance through targeted strength training. In fact, there is evidence suggesting that muscle growth and strength gains of up to 100% are possible even at an advanced age.(3)This is why you should incorporate strength and stability exercises into your training on a regular basis. Exercises with your own body weight are perfect for this because they require a high degree of coordination and stabilization. These moves can also help improve your running technique and agility.Tip #4 – Strengthen your bonesPushing and pulling are the two best ways to fight bone and mineral loss. Running regularly and static strength exercises are great for increasing bone mineral density (BMD). This improves the overall stability of your bones and prevents bone mass loss and osteoporosis.Another way to help strengthen your bones is by eating calcium-rich foods. Milk, cheese, and other dairy products are loaded with calcium, so start your day with a serving of your favorite yogurt. Some alternative foods also high in calcium are nuts, tofu, and broccoli. Be sure to add some of these to your next meal. Tip #5 – Get the right nutritionAs you get older, your metabolism slows down, and your basal metabolic rate decreases. This means your body requires fewer calories. This, together with too little exercise, is the main reason why people put on weight with age. Therefore, be mindful of serving sizes and the number of calories you consume, and eat a balanced and healthy diet.Be sure to include lean protein, whole grains, fruits, and vegetables, as well as low-fat dairy products or milk alternatives into your diet. Ready to start running again? Taking up running is possible at any age. Although older runners may not be able to perform as well as their younger counterparts, runners over 50 can reap many of the same benefits. Start your training slowly and gradually increase the intensity as your body gets used to running again. Use the adidas Running app to set your training goals. It is recommended for runners over 50 to train three times a week for 30 minutes. Try this as one of your running goals. No matter your fitness goals, remember that the important thing is to get active and keep moving as you age!*** More

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    What Is Sweat? The Truth About Sweat and Exercise

    What most people already know is that sweating is our body’s way of cooling itself down during a workout or intense physical activity, or even a super stressful situation. So obviously, sweating while exercising is very normal. But for some, sweating can feel excessive and can lead to not-so-pleasant odors or stains on clothes. So let’s learn more about what sweat actually is and answer common questions about sweaty workouts.   Table of Contents:What is sweat?Like everything that has to do with our bodies, there’s a chemical makeup of sweat – it is made up mainly of water (H₂0) and salt (Na+), and contains sodium, potassium, and chloride ions.(1)Sweat is directly related to changes to the electrolyte balance in the body.(2) This is why adequate hydration is extremely important, so your body has the means to cool itself down.If you are dehydrated going into a workout — which means you did not drink enough beforehand — your body will not be able to cool itself down or regulate its core temperature properly. The same goes for replenishing lost fluid after an intense workout.If you do not compensate for your sweat loss with proper fluid intake, especially for those who are engaging in intense physical activity, a hypohydration state can occur as well as an overall increase in core body temperature.(3)Remember, sweat is water and salt, so you’ll want to properly hydrate – of course, with water as well as homemade electrolyte drinks or mindfully incorporating a bit of salt into your meals.Where does sweat come from?Sweat actually comes from two different types of sweat glands in the body. The eccrine glands are the ones responsible for cooling down the body when our body temperature rises. They are found all over the body and open directly on the surface of the skin, which then allows the sweat to evaporate, causing this cooling effect.Apocrine sweat glands, on the other hand, are found under the arms and in the groin area — areas where there are generally more concentrated hair follicles. These sweat glands are also triggered by increased body temperature but are mostly activated during times of stress, anxiety, or hormonal fluctuations. This sweat is a bit milkier and mixes with the bacteria on the skin, which creates the not-so-pleasant body odor.Why am I sweating so much? The amount that you sweat also depends on your weight, sex, fitness level, age, where you live (climate), and even your genetics. Scientifically speaking, sweating is a complex physiological response to activity, temperature, plasma volume, and sweat rate.(3) Sweating a lot during exerciseSweating during physical activity is completely normal, but the amount you sweat can depend on your fitness levels and overall physique. An overweight person is going to sweat more easily because the amount of energy needed to execute a particular activity is going to be higher. Additionally, a fitter person who works out regularly will begin to sweat faster than a not-so-fit person because the body is smart and is already prepared to sweat to cool itself down while training.Did you knowOne study found that a person who is perspiring from running has a higher level of electrolytes in their sweat than a person who is inactively sweating in a sauna. This means that even the chemical makeup of the sweat that is produced depends on the cause for the perspiration.(4)Sweating in the summerYou may have noticed that you break a sweat faster and sweat more when you exercise in the summer. This is completely normal — your body has to adjust to the heat and cool itself down more. So, in this case, more sweat is a positive reaction from your body.Sweating in the saunaAnother common place many people find themselves sweating a lot is in the sauna. A trip to the sauna is usually intended to get sweaty and burn calories while relaxing. But do you actually burn calories from sweating? We will answer this, and many other frequently asked questions in our Sweat 101 section below.  How to prepare for a sweaty workout:1. Drink EnoughMost people walk around chronically dehydrated! Be sure that you’re drinking enough water every day. This calculator will help you find out how much you should be drinking:And by the way, you should be drinking water even when you are not thirsty! The feeling of thirst is actually your body crying for help, not an initial signal. If you’re not sure whether you’re drinking enough, see if any of these 9 signs of dehydration apply to you.2. Remove cosmetics beforehandIf you want to really sweat, then wash off any makeup or lotions you may have put on throughout the day. Why? These can block the pores and prevent your body from cooling itself down. Blocked pores (especially on the face) during exercise can also increase blemishes. Wash it off quickly beforehand if you have time.3. Wear the right workout clothesThe most important thing to think about when choosing workout clothes is breathability. You’ll be happier training in moisture-wicking and breathable materials.Looking for an extra sweaty workout? Try this intense Wakanda Forever Workout on the adidas Training app. Sweat 101: The questions everyone asks1. Why do I sweat so much from my face and head when I exercise?Sweating from the face and head is quite common and is simply a result of overstimulated eccrine glands. There are factors outside of exercise that can also result in a sweaty face and head, includingcertain medicationsanxietyspicy foodshyperthyroidismmenopause substance abuse2. How much should I sweat when I work out?This is the golden question without a golden answer. Because simply put, nobody is the same so while one person may sweat a lot during an intense workout, another might not at all during the same workout. As we stated earlier, hydration also plays a role in how much we sweat, as well as fitness level, age, climate, skin, gender, etc. If you are concerned that you’re not sweating enough during exercise, try a heart-rate monitor to better gauge your fitness level and intensity of the workout. 3. Does sweating during exercise burn calories?Exercise burns calories, and sweating can be a result of exercising as it helps to cool the body down. But like we said before, not everyone sweats during exercise, while some sweat excessively during exercise. So the amount of sweat doesn’t always align with the intensity of the workout.However, sitting in the sauna can burn calories as the high temperatures cause your heart rate to increase. But if you’re looking to lose weight, this is not a very effective way as you will likely only lose water weight from sweating and put it back on when you rehydrate.Remember, activity is what burns calories. No matter how much or how little you sweat.4. Is it unhealthy not to sweat during exercise?As we’ve said before, everyone is different – from genetic makeup to how many sweat glands you have, no one is the same. So if you don’t sweat as much as someone else, that’s not to say there is a problem. It might just be that you have fewer sweat glands.But what is unhealthy is if your body is unable to cool itself down, leading to heatstroke, heat exhaustion, or heat cramps. If your body is not able to cool down internally, you may have a medical condition like anhidrosis or hypohidrosis, and in that case, you need to seek medical advice.Some final wordsSo now you know that the amount you sweat doesn’t only depend on the intensity of your workout but also on other factors. If you provide the right conditions and hydration for your body to sweat in a healthy way, it can cool down efficiently so that there’s nothing stopping you from embracing your sweaty workouts. *** More

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    7 Exercises to Treat Iliotibial Band Syndrome (ITBS), or IT Band Syndrome

    Injuries and overuse syndromes are common in runners and can quickly take the fun out of exercise.One of the most frequent problems runners face is the iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes referred to as runner’s knee.Here you can find answers to the most common questions on the problem and seven exercises for preventing and treating this common runner’s ailment:What Is IT Band Syndrome and How Does It Develop?The problem of iliotibial band syndrome (ITBS), often just called IT band syndrome, occurs when the iliotibial band (IT band), which runs along the outside of the thigh, rubs against the knee joint.When you run, you constantly bend and straighten your knee joint. If your leg is turned slightly inward due to improper form, rubbing occurs. This friction can lead to tightening or inflammation of the fascia of the IT band. This explains why IT band syndrome, sometimes also named under the broad term ‘runner’s knee’, starts out as a dull ache, but over time turns into a stabbing pain on the outside of the knee. This can make simple things like climbing stairs or even walking very painful. It can also put a quick end to your running training.Please note:The term runner’s knee is a broad one and therefore, can also be referred to as patellofemoral pain syndrome (PFPS). The latter is actually different from the above-mentioned IT Band syndrome: PFPS describes pain in the front of the knee and around the patella or kneecap.What Are the Causes for IT Band Syndrome?Improper running technique and worn-out shoes are not the only causes of IT band syndrome.  A lack of strength in the stabilizing muscles of the foot, knee, and hips can also lead to this injury. The weak muscles cannot provide the stability needed during the initial contact and take-off. Regular cross-training can help to prevent imbalances and avoid developing an overuse injury: Try the Running Strong training plan in the adidas Training app to improve your running.What Should You Do When ITBS Occurs?If you are experiencing pains like those described above, stop running for the next ten to 14 days. Give your body and your knee a good rest.You can focus on recovering and building up strength in your stabilizing muscles with a targeted workout: the most important muscles to strengthen are your core, hips, and glutes. The right balance of mobility and stability is essential for relieving the stress on your IT band.You can and should, of course, do the workout below to prevent problems before they occur. Doing specific exercises two or three times a week can help avoid muscle weaknesses and imbalances.7 Effective Exercises to Treat ITBSThe following seven exercises offer you an ideal combo—they reduce muscle tension, improve flexibility and strengthen your stabilizing muscles.You can do them as a separate injury-prevention workout or as part of your recovery routine if you are forced to take a break from running for a while.Afterward, you should be able to continue with your running training pain-free. Take 30 minutes a day to work on correcting the imbalance in these typically weak areas.Please note:If you do not see any improvement after treating iliotibial band syndrome (ITBS), or runner’s knee, yourself, you should definitely consult a doctor for an accurate diagnosis. Specialists may also be able to clarify other causes of the problems.1. Release: Reduce Muscle TensionExercise 1 – Trigger Release with BallStarting position: Hurdler stretch with your knee bent at a 90° angle.How to perform the exercise:Position a trigger point ball or a lacrosse ball under the outside of your thigh muscle.Search for the spot in your muscle with the most tension.Now increase the pressure on the ball and slowly rub the tense area in a star pattern. This area should start to hurt less after a while.Duration:60-90 seconds per point and sideExercise 2 – Lateral Quad RollStarting position:Lie on your side.Position a foam roller under the thigh of your bottom leg and cross your top leg over with your foot on the floor in front of you.How to perform the exercise:Roll the muscle slowly at an even pace starting from the knee and working your way up to the hip.Avoid rolling directly over tendons and ligaments so as not to place unnecessary stress on them.Duration:60-90 seconds per point and side.2. IT Band Stretches for Runners: Increase FlexibilityExercise 1 – Supine ScorpionBasic VersionStarting position:Lie on your back.How to perform the exercise:Using your left hand pull your right knee to the left and try to push your knee to the floor.Your knee should form a 90° angle between your upper and lower leg.Now reach your right arm up and to the right. You should feel the stretch on the outside of your thigh.Advanced VersionHow to perform the exercise:Starting from the basic version.Now extend your right leg and thus increase the intensity of the stretch on your thigh muscle.Duration:60-90 seconds per sideExercise 2 – Pigeon PoseBasic VersionStarting position:Start on all fours.How to perform the exercise:Bring your right knee forward through your arms as far as you can and place your knee on the mat.The lower part of your right leg should be slightly open, so that your thigh is not resting on your calf.Make sure to keep your front foot flexed.Your left leg should rest comfortably extended behind you and your left hip should be tilted slightly to the right.Now raise your torso until your back is straight and adjust your center of gravity so you feel a comfortable stretch on the outside of your thigh.Advanced VersionHow to perform the exercise:Starting from the basic version, stretch your arms forward and lower your torso toward the floor.This will increase the intensity of the stretch.Duration:60-90 seconds per side3. Performance: Build StabilityExercise 1 – Single Leg Squat Front and BackStarting position:Stand on one leg.Put your weight onto your right leg and extend your left leg out straight in front of you and low to the floor.How to perform the exercise:Squat down and try to keep the knee as stable as possible.Hold this position for a few seconds and then push back up to the starting position. (Picture 1)Now extend your left leg straight out behind you and low to the floor.Squat down while once again keeping your knee stable and then push back up to the starting position. (Picture 2)Duration:3 x 10 repetitions per sideExercise 2 – Single Leg Bridge with ResistanceStarting position:Lie on your back.Place your feet hip-width apart.Lift your hips up and assume the shoulder bridge position.How to perform the exercise:Pushing up through your heel, put your weight on your left leg.Pull your right knee up towards your chest with your hands under the knee joint.Push your leg against your hands to apply resistance.Keep your hips square and then slowly reduce the tension.Let your hips sag and then lift them up high again.Duration:3 x 10 repetitions per sideExercise 3 – Clam Shells with MinibandStarting position:Lie on your side.Position a miniband between your knee and thigh and bend your knees slightly.How to perform the exercise:Stabilize your body with your right arm on the floor and then open your knees like a clam. Pull the band apart slowly but firmly and try to engage your hips and core muscles.Let the band pull your legs back together (with control) and then repeat the movement again.Duration:3 x 10 repetitions per sideSome Final WordsAs soon as you are pain-free for about ten days, you can try an easy test run. You should keep it short and make sure to warm up well. You can find useful tips and stretches for warming up in this blog post. It’s best if you run your test run on a treadmill or do a short, flat loop. This way you can stop at any time if the pain should return again. If everything goes well, you can slowly increase the distance per day. Related articles:*** More

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    Why Does My Knee Hurt? Check Your Symptoms!

    Does your knee hurt after a run or other workout? It’s not always runner’s knee; you may be suffering from jumper’s knee or pes anserine bursitis. Here you will find an overview of the three most common knee problems and what you can do about them.3 Common Knee ProblemsStep #1: Where Does It Hurt?Iliotibial band syndrome (ITBS):If it hurts on the outside of the knee and extends toward the hip, it is iliotibial band syndrome (ITBS), often just called IT band syndrome, or sometimes runner’s knee.Jumper’s knee:Isolated pain in the front of the knee on the lower pole of the patella is also called “patellar tendinopathy”, or “patellar tendonitis” (jumper’s knee).Pes anserine bursitis:If pain develops on the inner side of the shinbone directly below the knee joint, it is most likely pes anserine bursitis, also called “pes anserinus syndrome”, “inner knee pain”, or “medial knee pain”.Step #2: Which Sport Do You Do?In order to diagnose which knee problem you suffer from, it is important to look at how you work out. All three knee problems can, indeed, develop in any sport. However, the jumper’s knee – as the name suggests – is more common among athletes who do sports involving jumping (e.g. volleyball) or stop-and-go movements (e.g. tennis, soccer). Runner’s knee and pes anserine bursitis, on the other hand, usually appear in runners.Step #3: Is Your Knee Tender to the Touch?Tenderness is present in all three conditions:With the IT band syndrome (also runner’s knee), the tenderness is on the outer side of the knee joint.With the jumper’s knee, the tenderness can be felt in one spot directly on the patellar pole.With pes anserine bursitis (also pes anserinus syndrome, inner knee pain, or medial knee pain) there is tenderness below the inner side of the knee joint.Step #4: What Can I Do About the Pain in My Knee?Treatment is necessary for all three conditions: ice and rest your knee! Avoid jumping or impact activities.Foam rolling exercises and stretching can help. If you suffer from Iliotibial band syndrome (ITBS), jumper’s knee, or pes anserine bursitis, you can find helpful exercises and tips in the respective blog posts:In a nutshell, these three knee problems can usually be distinguished by the location of the pain. The type of sport you do can also provide helpful information.Please consider:If the condition does not improve after treating it at home, you should definitely consult a medical professional for a clear diagnosis and additional treatment advice.*** More

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    Stronger Back • 6 Great Back Strengthening Exercises

    Many people think you need weights or a pull-up bar to train your back, but this simply isn’t true. Bodyweight exercises are also an effective way of strengthening your back muscles. The exercises using your own body weight as resistance are usually very complex and great for activating your stabilizing muscles.Why Back Strengthening Exercises are ImportantA strong back is important for more than just looking good. Working together with your abdominal muscles, a well-conditioned back can protect your spine, improve your alignment, and help you avoid sprains and strains.A lot of us work a sedentary job, which means we’re typically sitting for hours in a forward-leaning position that puts a lot of stress on our spine. Regular back training can improve your posture and is the most effective method for preventing back pain.6 Back Strengthening Exercises for a Stronger BackToday we’d like to show you six great exercises for your next back training:How to Create a Defined Back With These Exercises:Pick three of the exercisesDo three sets per exercise with 90-120 seconds of rest between setsDo 10-12 repetitions per exercise and set (for the plank: hold 30-60 seconds for one set)1. Superman2. Superman PullFor extra resistance:Hold a resistance band between your hands and stretch it out while pulling your shoulders back.3. Quadruped Limb Raises4. Low Plank5. Bridge6. Wall Lateral PulldownsDo you want to improve your overall fitness and train your entire body? Get the adidas Training app, and find core exercises, HIIT workouts, and more!*** More

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    Want To Know How To Work Out According To Your Body Type?

    Perhaps you’ve heard about the three different body types, also known as the somatotypes, but did you know that it is also important to work out according to your body type?Your body type is predominantly genetic, but that doesn’t mean you are limited to a certain level of fitness. While it might be unlikely to get that hourglass figure if you are predispositioned to have more of a straight and narrow physique type, there are ways you can train in order to make the most out of your body type and have a healthy fitness level that feels great! Note:Since not all body types are the same, you may not find yourself identifying with one specific body type, and that’s totally normal! Still, this post should give you some guidance on how to train and eat to reach your own individual goals.What are the 3 body types?The idea of body types generalizes the shape and composition of the human body, and divides the characteristics into three common categories, known as the three somatotypes.  The three body types are Ectomorph, Mesomorph and Endomorph. You can get a good idea of what these body types look like and where they are prone to build more muscle and store more fat from the image below.The History Behind The Somatotype TheoryThe idea of the three body types was first introduced in the 1940s by Willian Sheldon, a University of Houston professor. After studying hundreds of people’s physiques, he found three extremes of body types – underweight, athletic, and overweight.(1) It may seem simple, but his theory was that human physiques fell into one of three categories and that it was impossible for anyone to change or alter their somatotype since it was determined by their skeletal structure.(2) Modern Research On The Somatotype TheoryOver the years, there have been many studies performed to test Sheldon’s theory. One study looked at kayakers, basketball players, and football players and observed the athlete’s body type patterns in relation to the sport they played and level of performance.(3) They found that the high-achieving athletes in each sport had a common body type; high-achieving kayakers fell under the endomorphic body type, the basketball players aligned with the mesomorphic body type, and the football players fell under the ectomorphic body type.(4)The results of this study concluded that a common somatotype was present in each of the high-achieving athletes in their chosen sport.(5)On the contrary, there have been other studies that argue that the human physique can’t simply fall into three categories and that there must be either more body types or combinations of the ectomorph, mesomorph, and endomorph body types where someone shows two primary characteristics of two different body types.(6)  How To Work Out According To The Body TypesNot everybody is going to fit exactly into a single category of body type, but you might notice that there is one type that is more predominant. Let’s break it down a bit further and talk about each body type in more detail as well as how you should approach your fitness training and balanced diet according to your type in order to maximize results.EctomorphThe Ectomorph is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs. The Ectomorph might say things like, “No matter how much I eat, I cannot seem to gain weight.” Contrary to popular belief, not everyone is looking to lose weight, as fitness training is also about being healthy. So here are some great tips for fitness training and a balanced diet for the Ectomorphs. Ectomorph Workout:Strength training for the Ectomorph:Train with heavy weights and lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).Only train 1-2 body parts per training day to avoid too much caloric expenditure.Aim for 5-10 reps and 6-8 sets of each exercise.Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.Check out this low-intensity strength training workout on our adidas Training appCardio training for the Ectomorph:Very minimal cardio.Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress).lower-intensity, total-body workouts like Pilates, dance, and yoga Check out this low-intensity cardio training workout on our adidas Training appEctomorph Diet and Nutrition:  Opt for well-balanced meals, making sure not to skip meals or trade for snacking.(7) Diet of moderate proteins, lower fats, and higher carbohydrates. Starchy carbohydrates like rice, oats, quinoa, and potatoes are a healthier choice.A balanced diet could include oatmeal, fruits, veggies, nuts, lean meats, quinoa. Avoid highly processed carbohydrates like chips and candy. MesomorphThe Mesomorph body types are able to put on muscle easily, often having strong legs, broad shoulders, and a narrower waist. Generally, they also have very low body fat and are considered to not be overweight or underweight. Mesomorph Workout:Strength training for the Mesomorph:The more varied the training, the better the results.Light, moderate, and heavy weight training as well as bodyweight training with the adidas Training app.Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.Adding in other strength training activities that you think are fun can add variety to your fitness routine, like this Lower Body Lean With Band resistance band workout.Check out this strength training workout on our adidas Training appCardio training for the Mesomorph:3 days per week of cardio for 15-30 minutes.Get motivated with a fun and rhythmic with our HIIT workout on our adidas Training app. Check out this cardio training workout on our adidas Training appMesomorph Diet and Nutrition:Well-balanced and equal distribution of proteins, carbohydrates, and fats. Dinner idea could be grilled chicken breast, baked sweet potato, and roasted veggies.  EndomorphThe Endomorph body type is more round and pear-shaped and tend to store more body fat throughout the entire body, especially in the legs and arms. Typically, it’s much harder for the Endomorph to put on muscle and much easier to gain weight. However, as mentioned before, health and fitness is possible for all body types despite your genetics. Reaching your goals might take more discipline and time but becoming more fit and healthy is worth the effort of making better choices.Endomorph Workout:Strength training for the Endomorph:Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the adidas Training app as well as moderate weight lifting.Avoid heavy weight lifting with low reps.Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.Check out this strength training workout on our adidas Training appCardio training for the Endomorph:Check out this cardio training workout on our adidas Training appEndomorph Diet and Nutrition:Diet for endomorphs is higher proteins and lower carbohydrates. Consume food like quinoa, zucchini noodles, hummus, lean meats, and veggies. With so much information out there, it can be quite overwhelming to find the right body type workout that best suits your needs. Knowing your fitness body type is a great starting point to help lead you in the right direction. And remember, long-lasting results, regardless of your body type, take time and consistency. So keep it up and make the necessary adjustments as you continue on your fitness journey!  More

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    High-Intensity Interval Training (HIIT) or Endurance Training: What’s Better for You?

    Exercise is generally separated into aerobic/endurance training and power/strength activities. Long-distance running is an example of aerobic/ endurance, whereas high-intensity interval training (HIIT) falls into the power/strength category.(1)Are long, continuous endurance runs better for your training, or should you focus on high-intensity workouts? The answer largely depends on your training goal, fitness level, and enjoyment.Table of ContentsWhat Is Endurance Training?Endurance training is also known as “prolonged exercise training.” It is classically performed at a relatively low intensity over a long duration. Long slow distance training is one type of endurance workout. During long slow distance training, an individual sustains a submaximal workload for a longer time.(2)Classic endurance training results in enhanced cardiac output, maximal oxygen consumption, and the development of new cells. The result? The ability to maintain cardio exercise for longer distances and times with ease.(3)What Is High-Intensity Interval Training (HIIT)?HIIT is performed with a relatively high load or intensity at a short duration. Typical HIIT workouts qualify as strength training exercises. You perform repeated bouts of work at close to maximal power for a short period.(4,5)But, just because you’re doing interval training doesn’t mean you’re doing HIIT. For it to be high-intensity training, you’ve got to push yourself to your max with every interval. Studies show that most people overestimate their exertion levels.(6) Be honest and continuously adapt your workouts for progressive overload.How Does Endurance Training Compare With High-Intensity Training?Endurance training and HIIT demonstrate a similar energy consumption (i.e., they burn an equal amount of calories during the workout).(8) But how individuals adapt to the training depends on many factors, including:geneticsgenderagenutritiontraining historyenvironmentFurthermore, it’s rare for a workout to be purely endurance or strength training. Most activities combine endurance and strength.(9) Even cardio-focused HIIT, like cycling intervals, will likely develop strength.Ultimately, both HIIT and endurance training make you stronger, increase your stamina and cardiac output, help you lose weight and fat, and positively impact your fitness.Studies show that short-term, intense exercise can lead to endurance adaptations. Inversely, low-load training approaching failure can lead to strength adaptations. If you challenge yourself, you’ll see results, no matter the type of workout.(10)Thoughtful Workout ProgrammingWhen planning your HIIT and endurance exercise routines, the adage of “too much, too soon” holds. Studies show that simultaneously increasing strength and endurance training volume impedes progress.(11,12,13)Goals-Based Training ProgramNow that you understand how endurance and interval training at high intensities affect your fitness, it’s time to set some goals! Find your objectives and how to achieve them in the list below. Then, use the Find the HIIT series on the adidas Training app!Goal 1: Get StartedDo This:Lower-intensity HIIT and endurance trainingWhy?Have you just taken up running and still find it difficult to run for longer periods of time without stopping? Then you should begin with low-intensity intervals. Try running for short intervals followed by walking rests so you can recover. You can find a good program for beginners in our blog post, Go from Walking to Running with These Expert Tips!Goal 2: Improve Race TimesDo This: Endurance training and HIITWhy? An effective training program for improving your race time is built like a pyramid:The stable foundation is composed of longer runs to build your aerobic capacity.You can enhance your base by improving your running form and performing strengthening, stabilizing, and stretching exercises.The top of the pyramid consists of race-specific maximum efforts like tempo runs and high-intensity intervals.Goal 3: Run Half Marathons And Longer RacesDo This: Endurance training*Why?If you want to finish a half marathon or longer, you must first put in the mileage. Long, low-intensity runs make up the majority of your preparation. In particular, this helps your tendons, ligaments, bones, and working muscles get used to sustained impact. This helps to prevent overuse and injury. Long-distance runs increase your aerobic endurance and streamline your running form. *Note: If you want to run a sub-3 hour marathon, you not only have to train at high volumes, but you also need to incorporate speed work and high-intensity interval training into your training plan.Goal 4: Run 10Ks And Shorter RacesDo This: HIIT and HIIT sprintsWhy?High-intensity intervals are crucial for short-distance races like five and ten kilometers. The shorter the race, the more fast-paced and intense workouts you should do. For races of up to ten kilometers, you usually run at or above your anaerobic or lactate threshold. This is the level at which the oxygen is no longer sufficient to metabolize the accumulating lactate (lactic acid) caused by high-intensity exercise.High-intensity interval training and challenging tempo runs at race speed are good ways of building up your body’s tolerance to high lactate levels. This not only improves your lactate tolerance and pace endurance but also increases your VO2 max. Goal 5: Lose WeightDo This: HIITWhy?The best workouts for losing weight are those that help you achieve a negative energy balance (where more calories are burned than consumed). High-intensity intervals burn a high amount of calories in a short period of time. The high intensity of the workout puts a lot of strain on your muscles. The process of rebuilding and repairing your muscle tissue after the workout requires additional energy, and the afterburn effect continues to burn calories post-exercise. HIIT leads to a greater afterburn than endurance training.(14)Is HIIT Making You Hungry?Try endurance training if you’re trying to lose weight but feel extra hungry after your HIIT workouts. Your intense exercise might be dysregulating your appetite. Longer, more relaxed activities may soothe your hunger hormones and maintain a negative energy balance.(15)Goal 6: Build StrengthDo This: HIITWhy?HIIT workouts are more likely to increase muscle mass throughout the body. Muscles get bigger when exercised to fatigue (or very close). Since HIIT aims to train as hard as possible with every interval, these workouts are likely to develop total-body strength.But if you’re new to exercise or returning after a break, any workout will increase your muscle mass. So beginners can use endurance training to achieve their strength development goals. Once you get over the initial training hump, avoid a plateau by adding HIIT.Goal 7: Lose FatDo This:Endurance trainingWhy?Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel. Anything about that switches to glycogen and acid for energy (like when you reach your maximal output during HIIT). After an initial fat loss stage, start incorporating HIIT into your workout program. HIIT workouts increase muscle mass more than endurance training. Muscles increase metabolism, helping you use more fat during the day (even when resting). For more information on the mechanisms of exercise for fat loss, see this blog post: How To Burn Fat Running.It Gets Easier!Tough training sessions are very hard on the body and require a lot of recovery time. The better your base is, the more training your body can handle, and the less recovery time it needs after intense workouts. Or simply put, you can train harder and more frequently.Create Your Workout ProgramEndurance training and HIIT are equally important. Your exact workout plans are dependent upon your goals and lifestyle. Nevertheless, you should incorporate both styles of exercise to profit from the training effects of each.Admittedly, going for an hour-long run requires less planning and knowledge than creating your own HIIT workout. To help, we’ve launched a new high-intensity interval training series on our adidas Training app. Let us guide you: *** More