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      in Fitness

      adidas Running: Which Running Watches and Apps Work?

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      Did you know that the adidas Running app and adidas Training app support integration with various smartwatches and running watches and can sync to other apps? If we’ve lost you, then what we’re trying to say is: If you already have a smartwatch or running watch, then it may be compatible with the adidas fitness apps! In addition to smartwatches, you can also opt to share your activities in the adidas fitness apps with a few, select partner apps.
      Which smartwatches and apps are compatible with the adidas Running app or adidas Training app? What apps should you download? Give our list a read to see which smartwatches and apps can be used.

      Important:
      This list is constantly updated to give our users the best experience possible. Thank you for your patience!

      SMARTWATCHES
      POLAR WATCH

      The adidas Running app offers Polar integration. No need to run with your phone – easily sync activities tracked with your Polar GPS watch directly to the app!
      Here’s how to connect your adidas account to your Polar running watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Polar Flow section.
      GARMIN CONNECT

      Instead of bringing your phone with you during your activities, you can simply use your Garmin watch, and your workouts will be available in the adidas Running app for further analysis.
      Here’s how to sync your adidas account with your Garmin watch: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” in the Garmin Connect section.
      Within the adidas Running by Runtastic or adidas Training by Runtastic apps go to “Settings”. In the User Profile go to App Setting, then Partner Accounts, and select Garmin Connect. Once you have selected “Connect” you are directed to sign-in to your Garmin Account.
      APPLE WATCH

      The adidas Running app is also available for Apple Watch. If you have the app installed, you can leave your phone at home and track an activity with just your watch. Or, use your Apple Watch with your phone as a second screen. You can use the adidas Running app on a Series 1 Apple Watch (and newer). You’ll need at least iOS 13 (or higher) on your phone and watchOS 6 (or higher) on your watch in order to install the app on your Apple Watch.
      Did you know? Apple Watch works with the adidas Training app, too.
      WEAR OS BY GOOGLE

      Android Wear is an operating system designed for wearable tech (such as smartwatches) – if your smartwatch is running Android Wear, then you’re ready to go with the adidas Running app. The smartwatch pairs to your Android phone running Android 4.4 or higher; you can even start a run by saying “Ok Google, start a run!” In addition to starting a run using voice commands, you can use your smartwatch to see key stats during a run, pause and stop your run with a tap of the screen and also view your post run analysis directly on your running watch.
      You can also workout with your adidas Training app right on your Android Wear
      SUUNTO
      Do you have a Suunto Smartwatch? All the latest Suunto smartwatches (Suunto 3, Suunto 5, Suunto 7, and Suunto 9 as well as Suunto Spartan and Suunto Ambit) are compatible with the adidas Running app.
      How to connect the adidas Running app with the Suunto app: Download the Suunto app on your phone, open it, and tap “Profile”. Then click on “Connect to other services”. Select adidas Running and enter your adidas Running login details to connect the two apps.
      Apps

      Apple Health (iPhone)

      When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
      How to connect the adidas Running app with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
      Google Fit (Android)

      When you complete an activity with the adidas Running app and you are connected with Google Fit, Google Fit will also receive the activity data and then display information such as start time, duration, distance covered and calories burned. This information then forms part of your daily activity stats in Google Fit.
      How to connect adidas Runtastic with Google Fit: Open the adidas Running app, click on the gear icon on the main screen, click “Partner Accounts” and click “Connect” next to Google Fit.
      ZWIFT

      Zwift and the adidas Running app will take you into a virtual world – either on a stationary bike or a treadmill. Join virtual group events, races, or challenges for an additional dose of motivation.
      How to connect the adidas Running app with Zwift: Log in to the Zwift Companion iOS or Android app and select the “Menu” button in the top-left corner. Select “Settings” and click “Connections”. Select “Connect” under the third-party site you wish to connect to and log in. Log in to your third-party account and authorize the connection. 
      Need more help? Check out this Zwift How-to Video.
      KINOMAP

      Play a sport with Kinomap and adidas Running! Run, ride, or row around the world virtually with thousands of videos and different levels. Challenge your community to a race and push your training to the next level! 
      How to connect the adidas Running app with Kinomap: Open the Kinomap app and select “Profile”. Click the “Settings” symbol, then tap “Share”. You will now be sent to the Kinomap website. Scroll down to the bottom of this page and select “adidas Running app”. Log in with your adidas account. Your Kinomap account is now connected with the adidas Running app and you can start working out right away. 

      Good to know:
      Your data is only ever shared across different apps when you have linked your account and allowed sharing to happen.

      Have fun with your next workout!

      *** More

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      in Wellness

      The Best COVID-19 Masks for Indoor and Outdoor Workouts

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      It used to be that those who audibly huffed and puffed their way through workouts were just annoying. Now—as they share equipment and steam up gyms with their sweat and heavy breath—they can be downright deadly, expelling tiny, potentially infectious particles that linger in the air for hours—making gyms an especially high-risk environment for COVID-19 exposure. But as temperatures start to drop, indoor gyms are beckoning. Four in 10 Americans say they’ll be returning to the gym at the same rate or more once it opens back up, according to a survey of over 2,000 people conducted by OnePoll on behalf of LIFEAID Beverage Co. (For what it’s worth, only 31 percent of gym members have actually returned, a survey of over 5,000 people by RunRepeat found.)

      No matter where you exercise, the advice from public health officials, microbiologists, epidemiologists, and infectious disease experts is clear: Wear a damn mask. But the type of mask you can get away with may depend on your surroundings.
      Three-layer surgical masks (those disposable, rectangular blue and white masks) and cotton masks were most effective at preventing the spread of droplets, according to a study published in September in the journal Science Advances—something that matters exponentially more when you’re exercising in an enclosed space (and even more when there are other people around).

      The three-layer system is recommended by the World Health Organization (WHO). “The surface is typically made of some durable, breathable substance; the inner part is more water-resistant; and the third part that comes in contact with your face is a lighter cotton or linen,” explains Philip M. Tierno, Clinical Professor of Microbiology and Pathology at New York University and author of First, Wear a Face Mask.
      A plain cotton mask should consist of at least four layers, according to WHO, whereas nylon blends and 100-percent polyester masks provide two to five times the efficiency when folded into two layers versus a single layer.
      Under Armour SportMask Courtesy Image
      Some sports performance companies are using the same fabrics to manufacture masks as they do in producing high-tech tops and bottoms; that may have an effect on the comfort of the mask. “A lot of masks use moisture-wicking materials and have a little bit of stretch to them, and that’s useful,” says Anne Rimoin, a professor of epidemiology at the UCLA Fielding School of Public Health and director of the Center for Global and Immigrant Health. “You want one that fits over the mouth and nose, and sits snug to the cheeks, while being flexible enough to bend as you move.”
      You may see companies advertising masks with antimicrobial treatments, like the UA Sports Mask [$30; underarmour.com], with an antimicrobial treatment on the inside layer; or the Space Mask [$19; shopspacemask.com], which features an antibacterial filter in the middle and an antibacterial coating on the outer layer. “There may be some benefits to that, but there haven’t been any studies to back that up yet,” says Rimoin.
      SMRTFT Sports Mask Courtesy Image
      Other companies are manufacturing masks made with nanofibers, super-small synthetic fibers that block microscopic particles while allowing for better airflow. Coronavirus particles are approximately 0.125 microns—1/1000th of a millimeter—so you have to check to see what size particle a mask blocks, says Tierno (keep in mind that those particles are almost always bonded to something larger). The HALO Life Black Mesh Mask with HALO Nanofilter Technology [$34.95, halolife.io], for example, claims to block particles down to 0.1 microns; SMRTFT’s Sports Mask [$24.95, smrtfit.com] claims to block particles from 1.7 to 2.6 microns.
      Adidas Face Cover Courtesy Image
      Certain masks even come with filters or a pocket for a filter. “These little replaceable filters remove some particulate matter from the air, but they’re not necessarily going to be able to efficiently filter out viruses,” says Rimoin. With a workout face mask, “it’s less about the bells and whistles and more about making sure everything is covered with three layers of fabric,” she adds.
      Outside, you could get away with wearing a one- or two-layer mask, like those from Adidas [$20, adidas.com] or Reebok [$20, reebok.com]. That said, “we know that breathing spews out these particles, which can remain suspended in the air,” says Tierno (he recommends maintaining at least 10 feet of distance from other outdoor exercisers). “It’s better to be safe than sorry,” he says, when it comes to wearing a mask, and a minimum of three layers of fabric is still recommended outdoors.
      Both Tierno and Rimoin caution against neck gaiters and bandanas. In the recent study published in Science Advances, the neck gaiter tested actually split larger droplets into smaller ones, which could allow them to spread more easily. (That may not be the case for all neck gaiters; the one tested was a single-layer of fleece made from a polyester and spandex blend.) “If you’re in an area where there’s no one else around, it’s probably fine, but they’re just not protecting you in the same way,” says Rimoin.

      You should also avoid masks with valves and vents, which do make breathing out easier but defeat one of the main purposes of a mask: “The whole point of wearing a mask is to prevent transmission, and face masks with valves and vents do not prevent the spread of coronavirus,” says Rimoin. These kinds of masks allow clouds of particles to escape, and may put the wearer more at risk for exposure than if they wore a regular mask, research published in July in the journal Physics of Fluids found.
      Whatever mask you choose, the most important thing is to A) wear it, inside and outside, and B) disinfect it! “Make sure that you’re washing or sanitizing a mask after every use,” says Rimoin. That may mean throwing it in the wash, leaving it out for a day or two (since the virus doesn’t live well on cloth surfaces, says Tierno), or even steaming it in an instant pot or rice cooker (yes, seriously—50 minutes above 100 degrees Celsius is a legit disinfection method, according to a study published in July in the journal Environmental Science and Technology Letters).
      For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

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      in Fitness

      Late-Night Cravings? 5 Healthy Snacks for Weight Loss

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      The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
      But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
      5 healthy snacks
      1. Avocado with cottage cheese

      Cottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
      2. Carrot sticks with hummus dip

      Baby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.

      3. Apple slices with peanut butter

      If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
      4. Greek yogurt with blueberries

      Did you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.

      Are you vegan?
      Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.

      5. Whole grain toast with ham

      A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
      Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
      *** More

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      How to Lose Man Boobs: Best 4 Tips to Get Rid of Moobs

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      Man boobs, “moobs” or, medically termed, gynecomastia is defined by the National Institute of Health as the benign growth of male breast glandular tissue, usually caused by an increase of estrogen, decrease in testosterone or the use of numerous medications. Gynecomastia can affect men of all ages from infants all the way to grown men.

      Another type of man boobs, which we will focus on in this post, is known as pseudogynecomastia and is caused by an increase in fat deposits. This type is most commonly seen in overweight and obese men. Neither should be anything to worry about, but, as imagined, the symptoms of hormone imbalance and being overweight might not be pleasant and, in both cases, getting a checkup with your doctor is always recommended.
      While “man boobs” might sound like a funny name and something to chuckle at, those with them can actually feel really self-conscious about their physical appearance. It’s always important that we take people’s feelings into consideration.
      If you or someone you know has man boobs due to an increase in fat deposits, here are some tips on how you can increase muscle mass (especially in the chest), lose body fat and thus minimize the appearance of them.
      4 Tips to Get in Shape & Lose Man Boobs
      1. Get a medical checkup
      We mentioned this before, and we’ll say it again: You can never go wrong with a checkup with your doctor, and it’s always a good idea to do so before beginning any new diet or workout regimen. Let him/her know your concerns and your goals and get approval that your plan is safe for you.

      Tip:
      Ask your doc to check out your hormone levels to identify the cause, too.

      2. Clean up your diet
      It’s no secret that a balanced diet and caloric deficit play a major role in weight loss. The first step is to set your goal and start tracking your daily food intake. Most people are not aware of how much they are really eating, and food tracking can be a real eye-opener. And, you might want to reduce your consumption of these 5 food groups if you want to lose weight.

      3. Bodyweight training
      Bodyweight training is amazing because a lot of the exercises recruit multiple muscle groups, resulting in more calories burned. So, don’t just focus on chest exercises, alone! Yes, push-ups are an excellent example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core and require activation from the glutes and legs as well?

      Tip:
      The wider your hand placement during a push-up, the more your chest is working. And, you don’t have to go super-fast. Play with the tempo of the push-up and try doing some really slowly as well. Feel the burn?

      4. Strength train with weights
      You really want to focus on building muscle rather than doing endless cardio to burn fat. Plus, muscle is a very energy-demanding tissue, meaning the more muscle you have, the more calories you will burn at rest. Chest exercises like chest press and cable chest flies are a great example of muscle-building exercises for the chest.

      Tip:
      Don’t focus only on chest exercises. A total-body approach is key (when it comes to training) to lose the fat. Plus, exercise can boost testosterone levels in men which (among many other things) helps build and sustain muscle mass.

      Myth or Fact: Is it really possible to fully get rid of man boobs?

      This really depends on how much fat tissue and what the elasticity of the skin is like. It could be that after you lose weight, you also lose your man boobs. But it could also be the case that when there is a lot of fat to lose, the skin then hangs loosely. While there are surgical procedures to eliminate excess skin after weight loss — you should probably first give yourself some credit for your accomplishment! Weight loss isn’t easy. It takes dedication and commitment to yourself and to your health. However, if left with excess skin, the surgical procedure is ultimately your decision.
      So as you can see, in the case of pseudogynecomastia, increasing your activity level and cleaning up your diet, leading to overall weight loss, is really the way to lose man boobs! Want to begin your weight-loss journey, but not sure where to start? Here are 8 tips to get started towards a healthier lifestyle.
      *** More

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      in Fitness

      Butt Exercises: The 15 Best Bodyweight Exercises for a Bigger Butt

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      Looking to sculpt and strengthen your glutes? Then you’ve come to the right place!
      With these 15 bodyweight exercises you can create your own butt workout at home. Here’s how to do it:
      Pick 4-6 exercises
      Do as many reps as you need to feel your glutes really working. For some exercises, such as the Single Leg Hip Thrust, you might need only 8, for others, such as the Frog Pump, you might need to do 30
      Repeat for 3-5 rounds
      Do a butt workout at least 3 times a week
      Exercise list: 15 best butt exercises to do at home
      1. Bridge
      Great starting exercise – the Bridge will not only work your glutes but also your back and abs. Working on core stabilization and glute strength might even help relieve some back pain. Add a resistance band around your knees to make the exercise harder or choose other variations below. Make sure to check these exercise mistakes before your start.

      Lie on your back. Bend your knees and lift your hips up until your body forms a straight line from knees to head. Keep your heels under your knees, not too far forward or backward. If you feel this exercise straining your back, make sure your abs are tight and you are lifting from your hips, not your chest.
      2. Single Leg Bridge
      The Single Leg Bridge is a more challenging variation of the Bridge.

      Lie on your back with your knees bent. Extend one leg. Push up with the heel of the other leg to lift yourself off the floor. Keep your hips level. If you don’t feel this in your glutes, try this: bend the extended leg and place that foot on the knee of your bottom leg. Repeat with the other leg.
      3. Marching Bridge
      This exercise requires good hip stability. It can also be used as a good warm up exercise for other workouts!

      Perform this exercise like the Single Leg Bridge, but alternate sides with each rep without letting your hips go down to the floor between reps. The main goal is to keep your hips level; don’t turn side to side as you switch legs.
      4. Hip Thrust
      The Hip Thrust is a must for everyone looking to develop their backside, because it makes your butt work against gravity at an optimal angle. You can use the resistance band around your knees to activate your side glutes more.

      Support your upper back on a couch, bed, or a bench, so that the lower part of your shoulder blades is located on the edge of the surface. Look for a height where your chest and knees can be in a straight line. Pull your feet towards you so that they are placed below your knees. Keep your knees bent and push through the heels to lift your hips up from the ground. Experiment with your foot positions to find an angle where you feel your glutes really working.
      5. Single Leg Hip Thrust
      Take the Hip Thrust exercise to the next level!

      The setup is the same as for the Hip Thrust, followed by lifting one foot off of the ground. Push through the heel on the floor and use your hips to lift yourself up. Don’t let your hips fall towards one side, keep them level. Repeat with the other leg.
      6. Fire Hydrant
      The Fire Hydrant is an amazing exercise for an intense glute pump. Add a resistance band around your knees for more burn!

      Start on all fours. Lift one leg up to the side. Go only as high as you can without shifting your torso to the side. Don’t arch your back, keep it stable and neutral. Initiate the movement from your glutes/hip. Repeat with the other leg.
      7. Frog Pump
      Here is another glute burner to use in your workout. Don’t forget, you might need a lot of reps (20+) to really feel this one burn.

      Lie on your back with your knees bent and pointed outwards and the soles of your feet together (toes to toes, heel to heel). Squeeze your glutes to lift your hips up until your body forms a straight line from neck to knee. Pushing your heels together as you lift your hips up or bringing your feet closer to your butt can help activate your glutes more.
      8. Donkey Kicks
      The Donkey Kick is a popular move for targeting the glutes. It works great when used in a super set with the Fire Hydrant for an all-around glute pump. Add a resistance band around your knees to make the exercise harder. Make sure to check these exercise mistakes before your start.

      Get on all fours. Lift one heel up towards the ceiling while keeping your knee bent. Don’t arch your back to lift your leg up – initiate the movement from your hips/glutes. It’s all about activating your glute to lift your leg, not about lifting your foot as high as possible. Repeat with the other leg.
      9. Bulgarian Split Squats
      Single leg exercises like this one can be quite challenging but effective. If you don’t feel ready to do it, you can substitute with Backward Lunges (nr. 13) instead.

      Stand in front of a couch, chair, or something similar. Rest one foot on the elevated surface behind you. Squat down by flexing your knee and hip of your front leg. Push off from the floor with the heel of your front leg to get back up. Through this movement the majority of your weight should be on the front leg; the back leg provides support. The front knee is pointing toward the toes. Repeat with the other leg.
      10. Curtsy Lunges
      Forward Lunges will mostly work the front of your thighs, but with Curtsy, Side & Backward Lunges you can feel the glutes really working.

      Stand tall with your feet hip-width apart. Take a step back to the side, so that the back leg crosses behind your front leg, while your hips are still pointing forward. Keep the weight mainly on the front leg. Push the heel of the front foot to the ground to get back up. Repeat on the other side.
      11. Side Lunges
      Apart from working your front thighs and glutes, Side Lunges add some extra work for your inner and outer thighs. Make sure to check these exercise mistakes before your start.

      Stand tall with your feet hip-width apart. Lift one leg and step to side, while pushing your hips back. Keep your knee pointing straight ahead in the direction of your toes. The other leg stretches out, with the foot planted on the floor. Push off from the floor with the heel of the bent leg to lift yourself up. Repeat on the other side.
      12. Backward Lunges
      Compared to the Forward Lunge, the torso angle in the backward variation activates your glutes more and puts less stress on your knees.

      Stand tall with your feet hip-width apart. Step back with one foot until your front knee is bent at about 90 degrees. A slight forward lean at the torso will emphasize the glute work, but don’t lean too far forward. Push off from the floor with the front heel to get back up. Repeat on the other side.
      13. Hip Abduction
      Great isolation exercise for extra work on your side glutes. Add a resistance band around your ankles to make it harder.

      Stand tall with one hand holding onto something for support. Lift one leg away from your body, with your toes pointed forward, not up. Initiate the movement from your hips, not by leaning your torso to the side. Try moving the leg a little bit backward or leaning slightly forward to see if it helps you feel your glutes working more.
      14. Single Leg Deadlift
      Glutes, lower back, and single leg stability all in one – Single Leg Deadlift is one of those exercises that should be done slowly to get the most out of it. If it feels easy, try doing it with your hands on your waist, and check that your heel is lifted all the way up to the same level as your hips. If this is hard, start lower and move it up over time.

      Stand on one leg with the other leg slightly bent. Bend the knee of the standing leg and push your hips back, bending at the waist, to lean your upper body towards the ground. Use your hips to get back up to the starting position. Your goal is to stay stable throughout the whole movement. If you’re feeling very wobbly, hold on to something for support and reduce the range of motion.
      15. Kneel & Stand
      This advanced move will target your glutes and improve your balance while keeping your heart rate up.

      Kneel on the floor. Now step into a half kneel with one knee up. Push off the floor with the heel of the front leg and bring the other leg up. Kneel back down with one leg first, followed by the other. Repeat on the other side.
      Are butt exercises without weights effective?
      These butt exercises give you a good foundation for shaping your butt without weights. Stay consistent and really feel your glutes burn after each workout. If you have dumbbells, a resistance band, kettlebells, or similar equipment, make sure to include them, too. Muscle building is based on progressive overload, so you need to keep it challenging!
      Ready to start working on stronger glutes?
      You can find most of these exercises with detailed video instructions in the adidas Training app along with a 12-week bodyweight workout plan you can do at home.

      *** More

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      in Fitness

      Resistance Bands: 8 Warm-Up Exercises with Exercise Bands

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      It’s important to always include a warm up (and cool down) in your workout routine. This way you get your body ready for running or strength training and can prevent injuries. 
      Why warm-up exercises are so important before a workout: 
      You gradually increase heart rate and body temperature.
      Muscles get warm; tendons and joints become more supple.  
      Injury prevention.
      Better mobility, flexibility, and mental focus. 
      The benefits to using resistance bands in your fitness routine are significant; plus, they can make your warm-up exercises more fun and interesting. Available in different sizes and strengths, you can use resistance bands to stimulate specific muscle groups.  Why not get creative and come up with an entire resistance band workout!
      We’ve put together the 8 most effective warm-up exercises with resistance bands for you to get started. Do eight to ten reps of each exercise for two or three sets. This is a great way to warm up your whole body.
      4 Upper Body Warm-Up Exercises with Resistance Bands 
      1. Shoulder Circles

      Stand up straight and pull your shoulders back and down. 
      Grasp the exercise band in each hand and stretch your arms out to the sides. 
      Move the resistance band up over your head and behind you, always maintaining tension on the band. Then move the band up and back over your head again until your hands are where you started. 
      2. Face Pulls

      Attach the exercise band to something at the level of your face. Grasp it with both hands and take a few steps backward. 
      Your arms should be stretched out in front of you with slight tension on the resistance band. 
      Now pull your hands toward your face. Make sure to keep your elbows up. 
      Hold this position for a few seconds and then return to the starting position. 
      3. Lateral Raise

      Lay the resistance band on the floor and stand on the middle of it. Grab the ends of the band and let your arms hang by your sides. Tense your abs and glutes. 
      Bring your arms up at your sides until they are parallel to the floor. 
      Hold this position for five seconds, then lower your arms back down to the starting position. 
      4. Side Bend

      Put your arms up straight above your head and hold the resistance band tightly between your hands. 
      Bend your upper body to the side, alternating left and right. 
      4 Lower Body Exercises with Resistance Bands 
      1. Banded Front Squat

      Stand on a loop resistance band with your feet shoulder-width apart. Stretch the band up to your shoulders. 
      Cross your forearms and keep your core tight. 
      Drop down into a squat. Make sure you are doing the squat properly. 
      Move back up into the starting position.

      Important:
      Keep your weight on your heels and don’t squat so low that your hips start to tuck under and you lose the arch in your spine. 

      2. Side Walk

      You’ll need a short resistance band for this exercise. Using a loop band, place both feet inside the loop and the band around your thighs.
      Bend your knees, your upper body should be facing forward, and hold your hands in front of your body. 
      Take one step to the side. The band should be under tension throughout the entire move. 
      Do the exercise in both directions. 
      3. Deadlift

      Lay the resistance band on the floor and place your feet on it hip-width apart. 
      Now grasp both ends of the exercise band with your hands. Keep your back straight. 
      Push up through your hips and knees and come into a standing position. Tighten your glutes as you stand up. 
      Come back down to where your hands are at the height of your shins.
      4. Kicks

      You’ll need a short loop resistance band for this exercise. Step into the band with both feet and position it at the height of your quads (just above the knees). 
      Swing your right leg forward and back in a controlled manner. 
      Now repeat this exercise with the left leg. 

      Our tip:
      You can also do this exercise with the resistance band positioned at your ankles. A variation on this exercise involves moving your stretched leg in circles.

      Takeaway
      As you can see, exercise bands are a very useful tool to mix up your fitness routine. You can integrate them into your warm up and use them to push your workouts to the next level. You’ll find all the resistance bands you need for warm-up exercises at BLACKROLL®.

      *** More

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      in Fitness

      Are You a Runner? Try Out Our Test to Find Out!

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      Have you noticed that you now have more running shoes than regular shoes? Do you dream of running and you can’t keep your legs still at night? Take this test to find out if you are a real runner.

      Share the quiz to show your results !

      Are You a Real Runner?
      %%personality%%

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      Yoga for Runners: The Best Tips and Yoga Poses

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      The runners among you know all too well the aches, pains and muscle tension that occur during or after running. These are typically felt in the back, knees, legs, ankles and hips. They not only affect those new to running, but also those who run on a regular basis. The good news is that yoga poses can help you get rid of the pain, prevent injuries and even improve your breathing during your running sessions.

      Good to know:
      Regular yoga has a positive impact on your flexibility, bone density, blood circulation and breathing and even helps you gain muscle. It is also perfect for relaxing and warming up before a workout and promotes post-run recovery!

      Below you can find the Top 8 Yoga Poses for Runners, which can help you improve both your running training as well as your post-run recovery. Whenever possible, make sure to breathe deeply from your abdomen when doing the poses and direct your breathing to the targeted body part to intensify the stretch.
      Yoga for Runners: 8 Great yoga poses
      1. Downward-Facing Dog (Adho Mukha Svanasana)

      Ask anyone, yogi or not, to name a yoga pose and most likely they will mention Downward-Facing Dog. Why? Because it’s an excellent pose to check-in with your body. Within this pose you open up and stretch your arms, back and legs. You can get a general feeling for the areas which are tighter than others while in Downward-Facing Dog while experiencing sensations in the areas you should focus more on. This pose allows you to open up your calves and hamstrings and stretch your feet and achilles tendon while pushing your heel towards the ground, thus making it the perfect yoga pose for runners. In addition to being extremely regenerative, this pose improves circulation throughout the body as the head is below the heart.
      How it’s done:In this pose, it is important to avoid over-stretching your legs. Keep your back straight and make sure you lift your sit bones high. You can leave your knees slightly bent if you like. If you want to stretch your calf and hamstring muscles, bend one knee and then the other. Your arms should always remain straight with your biceps facing up.
       2. Triangle Pose (Trikonasana)

      Triangle will stretch the hips, groins, hamstrings, the muscles surrounding the knee, calves, ankle joints, shoulders, chest, and spine. It also strengthens the abdominal muscles, obliques, back, legs, knees, and ankles. This pose includes a light spine strengthening twist. This pose is great for runners because it helps to open the groins and hamstrings and improves balance by strengthening and stretching the ankles.
      How it’s done:Stand with your legs straight and your feet a bit wider than hip-width apart (but not too wide). Raise your arms so they are parallel to the floor at shoulder height. Stretch your body to one side as if someone were pulling on your hand. Your back should remain as straight as possible, and your hips should face forward. Reach your arm down as far as you can while making sure that your weight is distributed evenly through both legs (your back foot should not come off the floor) and bend down to the floor with your back straight. The goal is for your hand to touch the floor, but you can also place it on your shin. Make sure to stack your shoulders on top of each other (as if you were leaning on a wall behind you) and look up at the ceiling.
      3. Standing Forward Fold (Uttanasana)

      This pose is a great opener for the calves, hips and hamstrings and helps to strengthen the quadriceps and knees. It’s important for everyone to have loose and flexible hamstrings. Tight hamstrings are likely the culprit of back pain and tension which can then transfer to problems with the knees and hips.
      How it’s done:Stand with your feet hip-width apart and bend forward over your knees. Put your weight on your legs so you can hang naturally. Keeping your knees slightly bent will help to really relax your upper body.
      4. Tree (Vrksasana)

      If you want to do this pose you need to think strong and balanced. This pose is great for strengthening the calves, ankles, thighs, and the spine, while simultaneously stretching the shoulders, groin, chest, and inner thighs, and opening the hips. Another benefit of the tree pose is that it can also reduce flat feet and relieve sciatic pain.
      How it’s done:Stand upright and keep your back straight and your legs active. Bring one foot up the inside of the other leg and place it there above the knee (not on the knee). The knee of the bent leg should point to the side, thus stretching your lumbar muscles. Reach both arms up above your head. Tip: Focus on a point in front of you to help keep your balance!
      5. Reclining Pigeon (Sucirandhrasana)

      Reclining pigeon is a gentler modification of pigeon pose, and perfect for tight hips. This pose is also excellent for stretching the connective tissue that runs along your outer thigh from your hip to your shin, the so-called IT band. This yoga pose is also known for being preventative for knee problems because a tight IT Band could eventually lead to issues with the knee. If you want to you can do this pose at the end of any run.
      How it’s done:Lie on your back with your knees bent and cross one foot over the other knee, keeping your foot flexed to protect your knee. Now reach your hands behind the hamstring of the leg on the floor and hug it toward your chest. Make sure to keep your shoulders and neck relaxed.
      6. Cobbler or Butterfly (Baddha Konasana)

      Being a great stretch and yoga pose for runners, the cobbler’s pose opens the inner thighs, knees and groin, and even boosts mobility in the hips while releasing tension and strengthening the muscles of your back.
      How it’s done:Sit with your spine straight. Bend your knees out to the side and bring the soles of your feet together. Your back should remain as straight as possible.
      7. Child’s pose (Balasana)

      This pose is meant to be a comforting, gentle stretch and resting pose. With the child’s pose you stretch your hips, knees, thighs, low back, and ankles. It also releases back and neck strain and helps blood flow to the brain and spine. For athletes, and especially for runners, the child’s pose aids in keeping the ankles flexible and supple, while stretching the tops of the shins and the feet, which may help in avoiding shin splints. If you already have had the chance to take a yoga class, your instructor most likely reminded you to come to this pose at any time throughout the practice if you need a break.
      How it’s done:Kneel on the floor with your knees hip-width apart and your big toes touching behind you. Bend over and lay your torso down between your thighs. Sit back on your heels and rest your forehead on the mat. To increase the back stretch, you can actively stretch your arms forward and push your tailbone back. If you want to give your shoulders a rest, place your arms at the side of your body.
      8. Low Lunge (Anjaneyasana)

      Well-known as an excellent hip opener, the low lunge stretches the groin and thighs. Many runners suffer from tight hips, which can lead to under active gluteal muscles, resulting in potential knee and/or low back problems. For this pose you need to focus. It can be performed with the front toe up against a wall in order to promote balance and stabilization. It’s also okay to use the wall to walk your hands up until you feel stable enough to extend them above your head.
      How it’s done:From a standing position, take one step forward while keeping the second leg in place. Bend the knee of the front leg at a 90-degree angle. Lower your back leg to the floor or hold it straight. Make sure to keep your back straight, your tailbone tucked under and your hips facing forward. Reach your arms straight above your head. If you have problems keeping your balance, try focusing on a point in front of you and breathe calmly.
      Bottom line
      Yoga for runners has many benefits. The main thing is to perform the yoga poses properly, focus on your breathing and listen to your body. As part of your warm-up and cool-down routine, these poses can get you ready to run and promote post-run recovery and muscle growth. Are you looking for the best type of yoga for beginners? Give hatha yoga a try. In this type of yoga, the yoga poses are performed slowly, and the focus is on creating a balance between breathing and movement – perfect for getting started with yoga!
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