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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

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    Get Started With High-Intensity Interval Training ► Top 6 HIIT Benefits

    Have you been running a consistent distance for some time but not seeing the fitness results you want? Do you find yourself skipping workouts because you just can’t fit them into your schedule?It’s time you try High-Intensity Interval Training, or HIIT for short!What is High-Intensity Interval Training (HIIT)?HIIT is an interval training practice that combines short, high-intensity bursts of speed with slow recovery periods of mild activity or rest and helps to improve your performance incredibly. A HIIT workout lasts around ten to 30 minutes and is known as a very time-efficient way to train.(1,2)By varying the intensity of your workout, you’ll reap the benefits of both aerobic and anaerobic training. Over time, HIIT can help improve your speed, strength, and endurance.What Are the 6 Best High-Intensity Interval Training Benefits?1. Extra Free TimeInterval training is the most efficient form of cardio and can deliver benefits much more quickly than typical cardio workouts. Research shows that 27 minutes of HIIT performed three times per week delivers the same aerobic and anaerobic results as 60 minutes. 2. Burn Calories (More and Quickly!)Regarding weight loss, intervals are more effective than long, slow endurance exercises.(3) The intense effort you put in means your body must work harder to recover, so you’ll burn more calories in the 24 hours after an interval workout than you would after a slow, steady run. During those 24 hours after high-intensity interval training (HIIT), your body can also produce up to 450 percent more human growth hormone, which increases caloric burn.(4)3. A Big SmileInterval training creates a surge of endorphins, the natural opiates your brain produces due to challenging exercise.(5) Because of its short bursts of strenuous activity, interval training drastically boosts endorphin production, so you’ll experience a true “runner’s high” and feel happy and energized after your workout.4. Increased Explosive Power, Speed, and AgilityInterval training stimulates several physiological changes that can increase explosive power, speed, and agility.(6)For example, HIIT helps your body learn to burn lactic acid more efficiently – allowing you to exercise for a longer period of time before fatigue sets in. Interval training makes it easier to go farther and faster with more energy and will also help with your other cardio activities, including hiking, biking, swimming, and skiing.5. A Healthier HeartAlthough high-intensity intervals accelerate your heart rate, they can decrease the strain on your heart. Over time, cardiovascular exercise can increase your heart stroke volume or the amount of blood your heart pumps per beat. Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of heart disease and high blood pressure.(7,8,9)6. Fewer Sick DaysInterval training also amplifies cardio’s other health benefits, including reducing cholesterol(10) and lowering the risk of arthritis and other inflammatory problems. In general, exercise has positive effects on your health and immune system and also can diversify the gut microbiota. But make sure not to overdo it if you’re a beginner: muscle damage and increased illness risk can occur from overtraining as your body is put under oxidative stress.(11) It is always recommended that you find a good middle ground between sports motivation and recovery.Now you know everything about the six benefits of HIIT and why you should get started with it. Are you ready? Try the high-intensity interval training program in the adidas Training app today! More

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    Pes Anserine Bursitis: 6 Exercises to Treat Inner Knee Pain

    Do you feel pain on the inner side of your knee? You may suffer from pes anserine bursitis, also called pes anserinus syndrome, medial or inner knee pain.Here you can find answers to the most common questions on the problem and six helpful exercises for pain relief:What is pes anserine bursitis (medial knee pain)?The pes anserinus, also called “goose foot”, is where three tendons are conjoined on the inner side of the shin. It is a complex structure of tendons susceptible to injury. Located below the knee, it is the starting point of three muscles. These muscles are responsible for the inward rotation and bending of the knee joint.The pain occurs on the inner side of the shinbone directly below the knee.Pain develops from overexertion, friction, or trauma (e.g. direct hit) in the transition zone from muscles and tendons into the bone. There is also a bursa located here that can cause problems. What causes inner knee pain?Inner knee pain develops from overexertion, friction, or trauma (e.g. a direct hit) in the transition zone from muscles and tendons into the bone. There is also a bursa located here that can cause problems.What causes overexertion or friction?Pes anserinus syndrome is caused by walking for an extended period on uneven or sloped surfaces, muscular imbalances, worn-out running shoes, one-sided training, pelvic instability, or gait problems (knock knees).What are the symptoms of medial knee pain?The first symptom of medial knee pain is often initial pain at the beginning of a workout, which then fades. Later on, a lasting pain will develop along with a limited range of motion, swelling, and tenderness below the inner side of the knee. There may also be a crunching sound in the knee (also called crepitus).What can you do as first aid?If you feel inner knee pain and think you might suffer from pes anserine bursitis, it is important to cut back on your training. Resting and cooling the area (e.g. with an ice pack) is also helpful. If the pain goes away, you can continue low-impact active exercise with a full range of motion (cycling). It is also recommended that you replace your worn-out (running) shoes regularly. Expert tip:If you do not see any improvement after treating pes anserine bursitis yourself, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medication, shockwave therapy, and knee injections can provide additional relief. Specialists may also be able to clarify other causes of the problems.Pes Anserine Bursitis: 6 Effective Exercises for Inner Knee PainIf you are in pain, the following six exercises can help. But please be aware:If you do not see any improvement after treating the pes anserinus syndrome yourself, you should definitely consult a doctor for an accurate diagnosis. Manipulative (fascial) therapy, leg axis training, ultrasound, anti-inflammatory medication, shockwave therapy, and knee injections can provide additional relief. Specialists may also be able to clarify other causes of the problems.Foam Rolling1. Relaxation of the hamstringsSit on the floor with your legs extended in front of you. Place the foam roller under your hamstrings on the affected side. Lift your butt to shift the weight to your thigh. Use your upper body to help you move back and forth, rolling the foam along the length of your hamstrings. Make sure you roll very slowly. Do this exercise as many times as you are able.2. Relaxation of the quadriceps Get down on all fours. Stretch out the leg that has pain. Place the foam roller under your quad. Now roll it along the entire length of your thigh. Make sure you roll very slowly. Do this exercise as many times as you are able.3. Foam Rolling Directly on the Pes AnserinusGet on all fours. Lift the affected knee. Position the foam roller below the pes anserinus (the inner side of the shin directly below knee). Roll back and forth very slowly.Caution:This exercise can hurt – do not go beyond your pain threshold. Do this exercise as many times as you are able.Stretching1. Stretching the hamstrings Get into the hurdle stretch. Extend the leg that hurts in front of you. Bend your upper body toward your foot. Keep your back straight. You should feel the stretch in your hamstrings. Hold this stretch for 60 to 90 seconds.2. Stretching the quadsLie on your side with the leg you want to stretch on top. Slightly bend the bottom leg to stabilize your pelvis. Grab the foot of your top leg and pull it toward your butt. You should feel the stretch in your quads (the front of your thigh). Be careful not to arch your back. Hold this stretch for 60 to 90 seconds.  3. Cobbler’s poseSit in cobbler’s pose. Bend your upper body forward. For an effective stretch, push your knees down toward the floor with your elbows. You should feel the stretch in your inner thighs. Be careful not to arch your back. Hold this stretch for 60 to 90 seconds.Related articles:*** More

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    My Morning Workout: Should I Exercise on an Empty Stomach?

    Morning exercise on an empty stomach is a surprising fitness trend that has many of us confused. So before you start running or working out on empty, read this article and get informed.Fasted workouts……(also known as fasted cardio) involve working out on an empty stomach. It takes several hours for the body to enter the fasted state. Since most of us “fast” through the night, fasted workouts are usually performed first thing in the morning – before we breakfast.Why, you ask, would anyone willingly skip breakfast? Sometimes exercising on an empty stomach is the only way to squeeze in a workout before the day begins. But the big reason this exercise trend remains popular is that working out on an empty stomach can burn more fat than a workout after food. It’s “scientifically proven.”(1) (2) So what’s the debate?Well… it’s complicated. Let’s first look at how the body fuels exercise.  The Science of Fasted WorkoutsThe body relies on three key energy sources to fuel a workout; the three macronutrients carbohydrates, fats, and proteins.Carbohydrates are quickly broken down into glucose, the body’s preferred energy source. Glucose travels through the blood and is stored as glycogen in the muscles and liver. It provides a rapid supply of energy and is essential fofr high intensity activities.The key for fasted workouts is that glycogen reserves are in relatively short supply. After an overnight fast, glycogen stores (especially those in the liver) are significantly reduced. With less of this carbohydrate energy available, the body responds by burning more fat.And here’s proof. A number of recent studies showed that fasted state exercise increases fat burning both during (1, 2, 3, 4) and after exercise(5) when compared to exercise after food. After a 29-day Ramadan fast, those who had exercised on an empty stomach reduced their body fat percentage more than those who had exercised after food, despite the same calorie intake.(6) Exercising on an empty stomach has also been linked to improvements in VO2 max — the gold standard for measuring aerobic fitness (7) — and cycling performance.(8)Hey presto, skipping breakfast equals super fat burning workout. Not so, err… fast. Despite the “science has shown” badge of approval, there are a number of consequences to working out on an empty stomach which you should consider.THE BONKFasting as a way of……emptying your glycogen stores and reverting to fat as a fuel source may sound like a winning strategy but it can negatively impact your workout.One sure way to have a terrible workout is to hit the wall, or bonk. Bonking refers to the sudden fatigue and energy loss that result from depleting your glycogen stores. Liver glycogen is particularly susceptible to depletion and is almost completely used up after exhaustive exercise or an overnight fast. In a fasted state, liver glycogen is the primary source of energy for the brain, which requires a steady supply of blood glucose to function properly. So if it isn’t a lack of muscle glycogen that causes you to bonk, it’s a lack of glucose to the brain. Either way, by exercising in the fasted state you increase the risk of hitting the wall.WEAK WORKOUTSAnother problem with fasted workouts is that relying on fat as a fuel source limits your capacity for high intensity exercise. The process of breaking down stored fat into available energy takes longer than for carbohydrates because it requires more oxygen. The energy released through fat metabolism is therefore too slow to sustain a high intensity workout.So although the percentage contribution of fat metabolism to your fasted workout increases, you will burn fewer calories overall. A study published in the British Journal of Nutrition found that although fat oxidation was increased in the group who exercised on an empty stomach, the group who ate breakfast beforehand burned 156 calories more during the same 60-minute workout.(4) Ultimately, a negative energy balance (more calories burned than eaten) is the key to weight loss.And let’s not forget the bonus of high intensity workouts – EPOC.Excess Post-exercise Oxygen Consumption (EPOC)… …also known as the afterburn effect, occurs when we accrue an oxygen debt during high intensity exercise. This debt is paid back in the hours after exercise by consuming oxygen above resting levels – and this burns calories. Even at the low end of the scale, EPOC amounts to an additional 6% of the total energy expended during your workout.(10) Every little bit helps.LAST WORD — FOR NOWYes, it’s true that fasted workouts increase your reliance on fat as a fuel. But the long term benefits to body composition and fitness have yet to be confirmed. Think of it like driving a car on empty. As you rely on those last drops of fuel, you are forced to drive more economically. Your ability to accelerate and hit top speed are compromised.If you want to improve fitness, build muscle, and burn calories, focus your efforts on what definitely works – regular moderate to high intensity workouts with the right fuel in your tank.Give breakfast-skipping a miss and create a morning routine that works with our tips below:What Makes a Good Morning Workout?Drink at least 100ml before your workout. If cold liquid upsets your stomach, take something warm instead. Black or green tea can improve insulin sensitivity, stimulate metabolism, and promote weight loss.(11)Eat something before your workout. Include both carbohydrate and protein to top up liver glycogen stores and promote muscle growth and repair. Breakfast doesn’t need to be big.Avoid the breakfast mistakes in this post.Eat something afterwards to replenish glucose stores and promote muscle recovery. This post-workout shake recipe is ideal.Include high intensity exercise in your workout.Workout for at least 30 minutes.Stop exercising if you feel dizzy, nauseous, faint, or unusually fatigued.Build these two multi-purpose bodyweight exercises into your morning workout for strength, fitness, and flexibility. 1. Mountain ClimbersThis all-body exercise stimulates most major muscle groups and is a perfect addition to any HIIT (high-intensity interval training) workout. Use mountain climbers to build muscular strength and cardiovascular fitness. Adjust the duration and intensity of the exercise to suit your needs.  2. Starfish CrunchesThe Starfish Crunch is more versatile than standard abdominal crunches. By crunching with extended and opposite arms and legs, you work out both the abdominal and oblique muscles, while at the same time improving dynamic flexibility in your hip extensors (glutes and hamstring). *** More