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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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    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

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    What is Lifestyle Fitness?

    Is fitness a lifestyle? Why or why not? The answer is yes: fitness can become a lifestyle because the person exercising gains positive, regular, and seamless benefits from it in relation to the rest of the life pursuits. People who have a fitness lifestyle exercise regularly for enjoyment and personal satisfaction. Working out becomes integral to their overall sense of well-being. Movement becomes a hobby and often connects them to like-minded communities. Those who practice lifestyle fitness are often more mindful of other parts of their lives, like nutrition, sleep, and self-care.How To Make Fitness Part Of Your Life1. Ditch the ScaleMaking health and fitness a part of your life has to be about more than your look or weight. Work out because you love your body, not because you hate it!2. Create a Flexible Workout RoutineWhen fitness becomes a lifestyle, it’s naturally easier to fit into a busy schedule. The key is to create a fluid program that allows you to move when and where it’s convenient. Try using different venues and styles. For instance, try doing HIIT at home when you’re short on time. Or, join your friends for mountain bike rides on the weekends. Off-set outdoor workouts with weight lifting at the gym. Mix up your pace by going on long jogs with adidas Runners.3. Focus on The FeelingMost people start a workout routine because they have a physique or health-related goal. So why keep exercising after reaching the goal? Because the process has its own benefits. That’s why fitness is a lifestyle.For many, the feeling of being fit is better than the physical results. And, feeling fitter can encourage other lifestyle changes. Once they’re more confident with their fitness, many people start working out with friends. They start eating to promote their training instead of exercising to offset consumption when fitness stops being about “self-control” and starts being about lifestyle.4. Be ConfidentLiving a fitness lifestyle means taking the lessons learned in your workouts “off the mat” (or out of the gym). Physical activity and a healthy diet often influence other areas of life. It’s not just about how you look in the mirror; it’s more about the confidence you gain in the workplace and your relationships. It’s about igniting the courage to share ideas, speak your mind, and go for the prize. Building confidence is one of the best reasons to stay fit!5. Practice Body AcceptanceWhen it comes to body image and fitness, try to appreciate your body for the incredible things it can do. Giving birth is more impressive for many women than any exercise accomplishment. After giving birth, many mothers set exercise goals around their quality of life rather than getting a six-pack. Sometimes it takes an extreme physical challenge to realize what’s truly important: being strong, healthy, and happy with who you are.6. Define Your “Why”Why do you exercise? Can that reason be more emotional than physical? For example, your “why” could be: so that I can watch my children grow up. Give a new “why” a try! You might find that your workouts naturally become more frequent and enjoyable.7. Be Body NeutralPhysical activity boosts endorphins and gives you a sense of accomplishment. Every workout is a little challenge and a little success. For many, regular training creates confidence in one’s capabilities.Since our bodies are incredibly complex, regular exercise may not result in physique changes. For instance, some people will never have a defined six-pack, no matter how healthy they are. One thing that working out as a lifestyle promotes is “body neutrality.” For many, body neutrality is emotionally more achievable than body positivity. Body neutral exercisers see fitness purely for what happens inside the body, not out. They appreciate the body’s ability to work rather than how it looks. People who view their bodies neutrally also tend to value physical anatomy. In today’s world, when exercise is promoted as a mechanism for changing one’s shape, body neutrality can transform unrealistic workouts into enjoyable movement. When Fitness is NOT a Lifestyle“Lifestyle Exercise” Is Something Else“Lifestyle exercise” is a term used in mental health. It describes turning everyday activities into exercise opportunities.(1) It’s true that raking your leaves is a great way to get movement in (and save money on gardening). But, lifestyle fitness involves actual workouts (whether they be in the gym, outdoors, or at home). For some, turning everyday activities into calorie-burning pursuits leads to exercise addiction.Exercise Addiction Is RealUnfortunately, exercise can be abused like anything else. “The dose makes the poison,” as the saying goes. Fitness is a lifestyle when it complements the other aspects of a balanced being. It is NOT a lifestyle when workouts become obsessive, consuming, and anxiety-provoking. A Hungarian study by a university and health professionals explains, “Regular physical activity plays a crucial role in health maintenance and disease prevention. However, excessive exercise has the potential to have adverse effects on both physical and mental health.”In a world that glorifies “being fit,” exercise addiction is a sneaky predator. It usually starts innocently, as a quest for a better look/life. But when exercise starts to take precedence over all other activities, it is no longer healthy. Excessive guilt over skipping a workout, avoiding food because it may affect a workout, repeatedly canceling plans to get a workout in, strict maintenance of a workout schedule, and obsessively planning all aspects of exercise are signs of addiction. Physical symptoms include lack of sleep, loss of period in women, constant fatigue, “brain fog,” and consistently sore muscles. Fitness as a lifestyle means that exercise is an enjoyable part of a balanced weekly schedule. It’s essential, like self-care, rest, time with loved ones, eating, work, and other things that make your life lovely.Lifestyle Fitness Is About EnjoymentPeople who make fitness a lifestyle find creative ways to fit it in. They bring exercise bands to their kids’ football practice so they can exercise on the playground. They invest in home fitness tools to get a workout during their lunch break. They don’t worry much about the time or the intensity. They move for enjoyment and power. And they’re curious about the journey. Ultimately, they respect and appreciate their body every step of the way.Let us join your fit lifestyle! Take a selfie during your next feel-good workout. Tell the world your “why” and tag @adidasRuntastic. We can’t wait to be your workout buddy!*** More

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    7 Common Sports Injuries: Causes, Prevention, and Treatment

    Low side plank twists are a rotator cuff workout that strengthen shoulder stabilizer muscles. 5. Tennis Elbow and Golfer’s ElbowCause: Tennis elbow and golfer’s elbow do not just affect tennis players and golfers. Any athlete or professional who uses their forearm muscles repeatedly and regularly can suffer. Both are a result of tiny tears in the muscle caused by inflammation of the tissues around the elbow. Tennis elbow pain is felt on the outside of the elbow. Golfer’s elbow creates pain on the inside of the elbow.Prevention: Surprisingly, lack of mobility in the wrist and shoulder are often culprits of elbow pain. Include wrist and shoulder warm-ups, activation, and mobilization exercises in your normal workouts. Consider doing them before any activity that requires repetitive arm movements, like gardening or typing on a laptop.Treatment: An injured elbow can get better with time and rest. Cold compresses during moments of pain help reduce inflammation as does a diet of anti-inflammatory foods. A physical therapist may also provide wrist, elbow, and shoulder exercises. In very bad cases, surgery may be required to remove damaged tissues.(6)  Caption: Stretching the shoulders and wrists before a workout can help with elbow pain. 6. Groin Strain and Sports HerniaCause: Sports hernias are clinically named athletic pubalgia. These and general groin strains are most common to athletes who change direction quickly, tennis players. Sports that require frequent twisting and bending (like rowing) can also cause groin strains. These injuries are more typically related to overuse. But, any biomechanical pattern could cause these injuries. For instance, many people have one leg that’s longer than the other. These kinds of muscle imbalances can cause problems throughout the kinetic chain that put pressure on the groin during movement. Long-distance runners, women with relative osteoporosis, and anyone with nutritional and hormonal imbalances are also susceptible to groin injuries.Prevention: The best way to prevent any injury around the pelvis is with hip stretching and stability exercises. Lower and deep core work are very beneficial. Getting to know your own muscle imbalances is important. Then, you can train in such a way as to strengthen opposing muscles and correct postural imbalances. Because having strong bones is a big precursor to a healthy pelvis, proper sports nutrition is key (i.e., enough calories, enough macronutrients, and enough micronutrients). Finally, changes in the training surface or shoes can cause groin strain. Start with shorter workouts when venturing out onto new terrain or wearing new shoes.Treatment: Generally speaking, it’s best to avoid intense physical movements until the pain subsides. Because issues in the groin and pelvis are so difficult to diagnose, most cases require sports physiotherapy.  The sports physician will determine the rehabilitation plan based on the location of the tear. Some types of injury require rest, while others require more aggressive movement therapy. In the worst case scenario, surgery may be required.(7, 8, 9)  Single leg bridges are a great way to strengthen the muscles of the pelvis and low back.7. Hamstring injuryCause: Hamstring tears and pulled hamstrings most often occur when one pushes off the ground to walk, run, or climb. For folks with very weak or tight hamstrings, this injury can even occur when standing up from a seated position. Any one of the three hamstrings muscles may be affected. Older adults are more likely to suffer from hamstring injury than young people.Prevention: The best way to prevent hamstring issues is by training them with strength and flexibility workouts. Simply exercises like deadlifts and seated forward folds go a long way.Treatment: Hamstring pain is difficult to treat because it affects so many basic actions, like moving from seated to standing. It can heal on its own with rest. But in case of intense pain, walking with a cane or crutches helps. Icing the area and wrapping it can keep inflammation down. Consider working with a physiotherapist if the pain does not subside on its own in three weeks. With physical therapy, the recovery time typically takes six to eight weeks.(10) Moving in and out of this stretch is a dynamic warm-up for hamstring mobility.Nutritional Advice for Sports InjuriesWhen recovering from a sports injury, one of the best things you can do is eat well. Here is a list of micro- and macronutrients that can aid in recovery. We recommend eating whole, fresh foods containing these nutrients.1. Protein-rich foodsProtein, especially that derived from mammals and fish, enhances the body’s muscle-building processes (vegan protein sources should be supplemented with amino acids like Lutein).(11)2. Vitamin CCollagen rebuilds tissues and is anti-inflammatory. Citrus fruit and leafy green vegetables are rich in Vitamin C, which helps the body to produce collagen. 3. Omega-3 Fatty AcidsOmega-3s are anti-inflammatory and building blocks for the body’s cellular recovery processes. Salmon, sardines, chia seeds, walnuts, and soybeans are all-natural sources of Omega-3 fats.4. Calcium and Vitamin DFractures, dislocations, and sports hernias are all related to weak or impacted bones. Calcium builds bones. Milk, cheese, yogurt, some fish, almonds, and kale are all great sources of calcium. But without Vitamin D, the body cannot absorb calcium. So eat some egg yolks or go for a jog in the sun! Both fill you up with Vitamin D.Prevention is The Best MedicineUnfortunately, most athletes will at some point find themselves injured. It’s part of being alive, of having a complex body and love of movement! But the best way to prevent an injury is to be thoughtful about movement, health, and body awareness. Cross-training, taking time to recover, eating well, and listening to your body are, ultimately, the best medicine for sports injuries.*** More

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    Effective Workouts: Training Tips to Get Results

    It’s so important to set goals when pursuing a new workout regimen or training plan. Having success markers in-mind can help you stay motivated on days when you’re tired. Goals help you to choose what kinds of exercises to do and their frequency.So, after putting in all of this effort, how long does it take to see results?Most new exercisers notice that they feel more energetic within a couple of weeks. Your posture will improve and you’ll feel more muscle tone. Gains in performance, like lean muscle mass and cardiovascular endurance, require around three months of regular effort. (1, 2)Here are five tips that can help you reach your new fitness goals in a fun, sustainable way! Use them, and you’ll cut down how long to see results from working out.1. Start slowlySo, when do you start seeing results from working out? Slowly, and that’s a good thing. Since people are generally very motivated when they start working out, the tendency is to overdo it. Training very frequently and intensely might feel effective at first, but this will drain your body of energy pretty quickly (both in the workout and days afterward). The result is a drop in performance, which may affect motivation and make the workouts less fun.Exercise Science 101:Your circulatory system needs time to adjust to exercise and frequency. This can take days or even weeks, depending on the exercise intensity. Your muscles, tendons, joints, and ligaments require a similar adaption time. And this adaptation is mostly physical! Amazingly, neurons adapt their ability to transmit electrical impulses between the brain and muscles within minutes.Give your body the time it needs! Keep your mind focused on the end-goal. Learn more about neuromuscular adaptations to specific kinds of exercise in this Physiopedia article.Starting slowly, but frequently, will help you get through the initial (irksome) hump of training. In fact, after you’ve created a regular workout schedule and stuck to it, maintaining your fitness might literally be a walk in the park. The Center for Disease Control states that, “After a person has obtained gains in VO˙2 max by performing cardiorespiratory exercise six times per week, two to four times per week is the optimal frequency of training to maintain those gains.” In summary: work hard and regularly now, relax later, and continue to reap the benefits.2. Set goalsWhen setting goals, it helps to have a specific target in mind. It might be something quantitative, like completing a cycling race. It could also be qualitative, like feeling more energetic every day. The important thing is to also plan medium-term goals. These will motivate you along the way and help you to keep an eye on your current fitness levels. Participating in relaxed races throughout the year is a strategy to keep you motivated, help you stay focused, and a great way to meet new workout buddies!The goal you set defines your training:Lose weight, gain muscle, or improve endurance without losing muscle mass — the training method and combination of workouts you choose depends on your goal. Don’t forget to pay attention to your nutrition. After all, how you fuel your body has a powerful impact on your progress. You can find loads of helpful nutrition and workout tips on our blog.These 5 tips can help you set your personal goal:[embedded content]3. Make a long-term planThe best part about setting medium-term goals is that you’re more likely to reach them — and feel the associated positive buzz from success. But what happens next? Fitness is a habit, a lifestyle, and a contributor to longevity. Yes, sticking to a new training plan is the first hurdle. But ignoring the end-of-the-end is a recipe for slipping back into “Netflix and chill.”While you are still in the first training phase, plan how your medium-term goals will stack up to an overall change in your quality of life. What will it feel like when you can run a 5K with ease? What new adventures will you be able to pursue? As you consider kickstarting your new exercise schedule, start researching hiking vacations, sporty hobbies, and even life-altering decisions (like having a child) as well. Once you’re fit enough to accept them, the world will send many opportunities your way! By musing on the long-term while following a short-term schedule with medium-term goals, you’ll be able to envision a fit life. Changing your diet and setting new goals can help you maintain the progress you’ve made or move things up a notch.Find a plan that works for you:Don’t get discouraged if your friends lose weight or gain muscle faster than you. All people respond differently to the same exercise program (none of us has the same DNA). No matter whether your training is focused on strength or cardiovascular endurance: long-term goals have to be right for you, and your progress is specific to you. The most effective workouts are ones that fit the needs of the person doing them!4. Exercise Regularly And ContinuouslyThere is one important question you should ask yourself right at the start: how much time and energy do you want to invest in your training? Make a realistic plan based on your feasible time commitments. There are always interruptions, but you’ll be less likely to fall off your training with foresight and planning. Beginners and those returning to exercise after a break will see results quite quickly (yay!). Your continuous commitment will ensure that you continue to see fitness gains. The more advanced you are, the harder it might be to see a tangible improvement to your performance. Don’t get discouraged!For the most noticeable changes in physique, try strength training. Especially for those new to exercise, strength training results in a metabolic boost that will continue throughout cardio exercise and in daily life. 5. Implement Progressive Overload And Adequate RecoveryIn order to achieve any gains in fitness, you must continuously challenge your physical body to near-failure. Don’t worry: in the exercise world, the term “training to failure” is a good thing! Progressive overload occurs within a single workout and with each workout over time. For instance, in a sprint workout with 4 sets of 100 meters, the runner should strive to go faster with each dash. Over the course of a month, every time that the athlete does this workout, they should try to start/ end faster than the last.According to the National Academy of Sports Medicine (NASM), “With any training regimen the body is always in a state of adaptation. To continuously improve performance over time, your training must be modified to increase the acute variables and progressively overload the muscles.” Of course, this isn’t always possible. Some weeks are easier than others (especially for women). But, tracking your progress and bumping up the challenge when a workout gets easy ensures that you will never plateau. Or, worse, muscle atrophy.The progressive overload followed by an appropriate recovery phase helps you get the most out of your training. The supercompensation model leads to a drop in performance when not followed by adequate rest time for muscular regeneration. If you don’t give yourself time to recover, you will end up overtraining, which has a negative effect on your results. As this University of New Mexico (UNM) article dictates, there are three kinds of recovery:Natural recovery that happens during movement, like the rest one leg while the other leg strides (“immediate recovery”)Rest between sets or repetitions of an exercise (“short term recovery”)Rest between workout sessions (“training recovery”)The authors explain, “The greater the stress of the workout, the greater the overall muscle recruitment, and the greater the potential for muscle damage and soreness, therefore the need for longer recovery time.”So, how much recovery time should you get?The UNM article states: “For untrained individuals and trained individuals a frequency of 3 and 2 days, respectively, per week per muscle group is optimal, which translates to 1-2 days rest between sessions. However, this will vary depending on total volume of resistance training, individual training status, and overall goals (e.g., training for hypertrophy, strength, endurance, etc.).”Remember:Start slowly and give your body time to adjust to new training stress.6. Use The Right Exercise TechniqueFast, hard, and frequent — these are the words often used to describe what people imagine to be the perfect workout. But if you have poor form when you do the exercises, you’ll likely work other muscles/ functions than those that you’re intending to target. Worse yet, you can injure a muscle instead of strengthening it. Problems that arise from improper training are often noticed later on. By then, you may have already learned to do many exercises the wrong way. In order to get the results you want, you have to do the exercises correctly.7. Physiological Differences Between GendersNot too long ago, many sports practitioners thought that women should train just like men do. As we gain scientific understanding of the difference between men’s and women’s bodies, we’re learning that men and women should train differently, and will react to training differently. It is true that men and women are physiologically similar in that both burn fat by building and maintaining muscle mass. The main difference is that women don’t tire as easily(3) and recover faster than men. This is partially because women have less body mass, which means their muscles can be supplied with oxygen more efficiently. According to one study, estrogen may have protective effects on skeletal muscle  and may therefore shorten necessary recovery time.What’s that mean? Women may benefit from more frequent lower-intensity exercise. Men’s bodies may respond better to less-frequent, higher-intensity sessions. Good to know:Genetically, women have more body fat and lower muscle mass than men. Men also have more than ten times more testosterone. When women exercise, the fat-burning process is stimulated to a higher degree, while muscle growth is activated more easily in men. You can read more about muscle growth in women on our blog. Both women and men experience increased testosterone levels when they exercise, although men to a greater extent.The Bottom LineWith commitment, time, progressive overload and rest, you will see results and gains within three months of beginning your new fitness plan. Consider the tips listed above when planning your training goals and workouts. The key is to assess how much time you are prepared to invest in your workout. That way, you’ll have the most realistic expectations and the greatest ease sticking to a plan.Need help getting started? The adidas Training and adidas Running apps are full of workout plans and accountability mechanisms! *** More

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    Pregnancy Exercise: All You Need to Know Before You Start

    Pregnancy, especially the first one, brings up a lot of questions. And while exercise is generally advisable for pregnant women, it can be hard to figure out what exactly to do.You’ll find everything you need to know here:Answers to the most common questions regarding safe pregnancy exerciseSpecific trimester tips and other tips for prenatal workoutsTraining plan examplesPrenatal home workouts in the adidas Training app1. Who should not exercise during pregnancy?In uncomplicated pregnancies, exercise is highly encouraged (see Pregnancy exercise benefits). However, there are certain conditions in which exercise is not permitted (absolute contraindications) or allowed only under special supervision (relative contraindications).(1)Keep in mind: You should always get approval from your doctor before starting any exercise during pregnancy.Absolute contraindicationsMultiple pregnancies at risk of premature labor Persistent 2nd trimester or 3rd trimester bleedingPlacenta previa after 26 weeks of gestation Premature labor during current pregnancyRuptured chorioamniotic membranes Preeclampsia or pregnancy-induced hypertension Severe anemia Certain types of heart and lung disease Incompetent cervix or cerclageRelative contraindications: AnemiaChronic bronchitisPoorly controlled type 1 diabetes, hypertension, hyperthyroidism, or seizure disorderExtreme obesity or underweightHistory of extremely sedentary lifestyleIntrauterine growth restriction in current pregnancyUnevaluated maternal cardiac arrhythmia Orthopedic limitationsHeavy smokerBefore you begin exercising, make sure to also check the warning signs to know when you should stop exercising.2. What kind of exercise is safe? Even though the doctor has cleared you for exercise, the changes you experience during pregnancy might still make you wonder what kind of exercise is safe. Unsafe sports during pregnancy(2)Sports with a high risk of falling or injury (i.e. skiing, climbing, horseback riding, martial arts, diving, surfing, etc.)Contact sports like soccer, handball, and basketballLifting weights heavier than you are used to and need to strain to liftCompetitive sports and races, unless you are an athlete supervised by coach and doctorActivities at high altitudes ( > 2500 m/8,200 ft) and high temperatures (hot yoga)Scuba divingMost other sports activities are generally safe, but you still need to consider your individual experience and skill level. If you were…Active before pregnancy – can you keep doing what you were doing?If you were active before pregnancy, you can consider continuing with the same or similar activities, unless they’re on the above-mentioned list of unsafe sports. You need to consider your physical changes (see Exercise Tips and Adjusting to Your Trimester) that may require necessary modifications and adjust the intensity (see How intensely can you exercise while pregnant).Not active before pregnancy – can you start exercising?Yes, but you need to do it gradually. Start at a low intensity (where you can normally keep a conversation while active), working out continuously for 10 minutes. You can start with 10-minute walks, too.Over the next 2-4 weeks, aim to increase the duration of the workout (or walk) to 30 to 45 minutes and the intensity to a moderate level (see How intensely can you exercise while pregnant). This will entirely depend on how your body responds to the exercise and how your pregnancy evolves.(3)Prenatal workouts such as Short Seated Stretching and Yoga Inspired Mobility in the adidas Training app can be a great start. Pregnancy is unpredictable. So instead of setting expectations, aim to be content with knowing that you are doing the best you can, while at the same time honoring your current situation, whatever that is.Make sure to check the warning signs to know if you should stop exercising.3. How to choose the best pregnancy workoutPregnancy is a unique opportunity to learn what it really means to “listen to your body”. Choosing the best activity depends not only on your previous experience and preference, you should also consider the current state of your body (and mind). Golden rule: The best pregnancy workout is the one that makes you feel better – more energized or relaxed – than when you started (and not more tired or nervous). Physical changes from pregnancy that may affect exercise(4,5,6)Abdominal muscles get stretched, the core is less efficient in handling loads and pressure Changes in postural balance make pregnant women more likely to sustain a fallHormonal changes causing increased breast size, relaxed ligaments, swelling, fatigue all directly affect how you feel before, during, and after exercise.Oxygen requirements increase, making it harder to sustain longer or intense exerciseIt gets harder to stay hydrated. Drink more water and watch out for signs of dehydrationPostural changes such as changes in the curvature of the lower spine and rounding of the shoulders affect movement The expansion of the belly changes the rib and diaphragm position, affecting breathing.Considerations for different types of activitiesTip:If you like exercise classes, make sure to look for a qualified prenatal instructor and inform them that you are pregnant before starting.Strength TrainingRecommended to support muscle function, improve posture, and metabolism. There is no need to completely avoid resistance training in pregnancy; it can be adapted.Can be done with weights or just using your body weight. There are no specific weight limitations. It depends on your fitness routine and experience before pregnancy. Do not lift anything that requires you to strain or hold your breath. This might be a loaded barbell for some, while dumbbells may be too much for others. A general rule to follow is: never “max out” and stick to higher rep ranges, ending the set when you feel like you could still do some reps. Try the 25-Minute Full-Body Pump and Full-Body Strength prenatal workouts in the adidas Training app.Stretching & Pregnancy YogaMake sure not to overstretch; only stretch as far as is comfortable. Consider avoiding any poses that include backbends, strong and rapid contractions of the abdominal muscles, holding your breath, deep twists, inversions… Try the Yoga Inspired Mobility and Short Seated Stretching workouts in the adidas Training app. For more advanced workouts, qualified supervision is advised (instructor or coach with certification for prenatal workouts).CardioStick to moderate intensities (check out How intensely can you exercise while pregnant?)Avoid any jumping, high-impact, or bouncing movements. The Low-Impact Cardio workout from the adidas Training app was created especially for pregnancy cardio at home.You can keep running during pregnancy if you were running before, as long as you keep the intensity moderate and stop the instant anything begins to feel “off” (pelvic floor heaviness or any other symptom). If you were not running before, stick to walking workouts during pregnancy.Other cardio ideas: swimming, stationary cycling…What’s best? Staying active by combining different types of workouts will bring the best results. For example, a combination of strength and cardio will have a greater effect on reducing the risk for gestational diabetes.(7) 4. Pregnancy Training PlanWhen it comes to prenatal workouts, the most important thing is to listen to your body, not follow a set schedule. That’s why you can find examples of two completely different training plan weeks for pregnancy. These are suggestions only; they show you how much a training plan can depend on our energy levels and current state. You can get all workouts in the adidas Training app and use them according to what feels best!DownloadRemember:At any point in your pregnancy, you might experience changes that require you to modify your fitness plan. Embrace the changes and look for other options. Never push your way through a plan for the sake of discipline.5. How intensely can you exercise while pregnant?The easiest way to measure intensity is the talk test:(8)Can you still hold a conversation while exercising, even though it might be a bit harder? If you have to stop to finish a sentence or pause to be able to breathe normally, the workout is too intense.When it comes to prenatal exercise, it’s essential to keep the intensity moderate. What this means, however, can be different for each person and can also be measured differently.(9)What does moderate intensity feel like? You could continue the activity for a longer period, even though your breathing is getting slightly heavier. It might be more difficult to sustain a conversation, but still possible. Singing would not be an option. You start sweating but are not yet on the verge of feeling uncomfortable.Use a measurement scale: On a scale of 1 to 10, your effort should not feel like more than 6; ideally, it would be between 4 and 6.Doctors and coaches can advise more experienced athletes on how to train at higher intensities.Keep in mind:Some days, the same workout will feel much harder or easier than another day. Don’t worry, this is completely normal. Don’t get stressed out and modify it or choose another workout to be able to keep the intensity moderate.What should my heart rate be during pregnancy exercise?The 140 bpm limit for pregnancy exercise is outdated. Published expert guidelines around the world do not agree on a single number that applies to all pregnant women.(10) A better approach is to modify the intensity based on your perceived effort as explained above.6. Warning signs – when to stop exercisingIf you notice these warning signs at any point during the workout, stop the workout and consult your doctor:(11)Dizziness or feeling faintVaginal bleeding Shortness of breath before starting to exerciseChest pain or abdominal painHeadacheMuscle weakness affecting balanceCalf pain or swellingRegular, painful uterine contractions Fluid gushing or leaking from your vagina7. How often should you work out during pregnancy? 20-30 minutes of moderate-intensity exercise per day on most or all days of the week is considered ideal.(12) However, the ideal fitness routine is not always realistic. Pregnancy is a time when you need to honor the current state of your body. Some days you can do more, others less, or you might even need to just take a day off to rest.Can you work out every day if you feel good? It is best to take rest days from working out (at a moderate intensity), but stay active (with low-intensity activities). You should definitely, as much as your energy allows, be active every day. Movement is healthy and it doesn’t always have to be exercise!Check out the weekly training plan suggestions to get an idea of how to adjust workouts to your energy levels.8. Exercise tips – pelvic floor, breathing, postureEven if you have always exercised regularly, your body will change during pregnancy. It’s important to consider these educational tips when working out.Your Pelvic Floor and Kegel ExercisesWhat is the pelvic floor? The pelvic floor is a group of muscles that support the bladder, bowel, and uterus. These are located inside the pelvis. Among other things, they are important for sexual function, stabilization of your core during movement, and preventing incontinence. Why is the pelvic floor important for pregnancy exercise? Pregnancy affects the pelvic floor, mostly by increasing the pressure on it. It can lead to complications such as prolapse or incontinence. You need to watch out for symptoms such as a feeling of heaviness, the sense that something is “falling out of your vagina”, or pain in the pelvic area. This helps you react early enough, modify activities, and avoid further complications. Should you be doing special exercises for the pelvic floor (Kegels)?Doing Kegel exercises can help you get familiar with your pelvic floor muscles and learn how to contract and relax them (both are equally important!). That is crucial for your pelvic health, also later in the postpartum period. However, more is not always better. The pelvic floor works also when you just walk or do other types of work, so don’t overdo it. Based on current research, specific pelvic floor training during pregnancy can decrease the risk for urinary incontinence and may reduce the symptoms of existing urinary incontinence in pregnant women(13,14). If you had a high BMI ( >30) before pregnancy, are over 35 years old, experience coughing, or have a family history of incontinence, it is worth considering adding specific pelvic floor muscle training during pregnancy. A general approach is to do 3 sets of 8 repetitions of Kegels, 2 times a day. Pelvic floor muscle training can also be part of your existing workout, like in some of the prenatal workouts in the adidas Training app.Important:When experiencing pain or heaviness in the pelvic area, always consult your healthcare provider before starting an exercise plan on your own.Breathing During Pregnancy ExerciseBreathing is an important part of core stabilization, as it regulates the pressure inside your abdomen. This is even more important during pregnancy, as the growing belly presents an even bigger challenge. It pushes up your diaphragm and restricts its movement. What to focus on during pregnancy breathing exercises Work on rib cage mobility and diaphragm expansion to practice the 360 breathing pattern, where the whole torso expands in all directions, instead of directing the breath only to the upper chest or pushing the belly out. Pregnancy yoga is a great way to get in touch with your breathing. Try the Yoga Inspired Mobility workout or practice for a few minutes every day using exercises such as Side Lying Breathing, Kneeling 360 Breathing, all available in the adidas Training app.Inhale: feel the side and back ribs expand (instead of inhaling into the upper chest and shoulders), relax the pelvic floor and let it “fill with air”.Exhale: feel the pelvic floor move back up and in as the abdomen and rib cage deflateMatch the exhale phase to higher efforts during exercise; avoid holding your breath!Start to practice engaging your deep core muscles (especially m. transversus abdominis), for a couple of minutes each day. This will be especially useful to rebuild core strength postpartum. By adding a pelvic floor contraction to your exhale, you can try to feel your lower abs gently pulling in. If you stand in front of a mirror you should see your belly pull in, while the belly button should ideally not move up. Make sure to relax and inhale fully (releasing the pelvic floor) before each repetition. Try to let the pelvic floor relax naturally as you inhale, and then feel it contract, activate and lift back up as you exhale. Contracting the muscles with more intensity is not better; this is an exercise in awareness.Posture and AlignmentThe weight of your growing belly pulls you forward, which you adapt to and compensate for with your posture. Working on body awareness can help you notice and improve your posture in exercise and in daily life. That way you can build muscles for better alignment, enabling you to distribute the load more equally. It’s also more comfortable in the long term.Posture tips for exercise and daily lifeWhen getting up from a lying position or relaxed sitting on a couch, always roll to your side first and then get up by supporting yourself with your arm.During exercise, keep your chin tucked and ribs aligned over your hips.Check your alignment as often as you can, try to align your ribs over hips, pull your chin back, and use your glutes for support instead of locking your knees.9. Adjust the Workouts to Your TrimesterKeep in mind:Embrace the changes and keep adjusting to what your body is capable of at the moment. These adjustments aren’t permanent, but you don’t want to push too hard and possibly cause permanent issues.Can you lie on your back to exercise while pregnant? Lying on your back for longer periods of time carries some risk, once the weight of the belly is heavy enough to press down on the venous system/blood flow. Exercise promotes blood flow, which is why supine exercise is different from just lying down; it is still safe in most cases. Check with your doctor or midwife if you are unsure. Monitor for dizziness or other uncomfortable feelings. Using pillows under your back to lift up your upper body (at least 15 degrees) will reduce any risks.(15)Can you do Squats?If you don’t have any heaviness or feeling of bearing down in the pelvic floor, you can keep doing squats throughout your pregnancy. Adjust the depth and width of your stance for your comfort. Make sure not to hold your breath. What about abdominal muscle exercises? Exercises that place extra load on the front abs, such as Planks, Sit Ups, Push Ups, Mountain Climbers, Leg Raises will become uncomfortable at some point during your pregnancy. That’s when it’s time to work your core in other ways, especially through breathing and stabilization. Monitor your body for any signs of bulging/doming on the midline of your abs and modify the exercise or skip it. See more under 2nd-trimester tips.First TrimesterFatigue and nausea might increase. Adjust the workout volume, and accept that you have to cut down for now to avoid pushing yourself.Your weight might quickly start to change and you might get hungrier. Pay attention to whether you are experiencing uncomfortable feelings of guilt related to food and trying to compensate with exercise. If this persists, consider working on mindfulness in your relationship with food and your body, seeking help if needed.When tired and in doubt, sleep instead of working out. In most cases, you’ll have more energy during the 2nd trimester.Practicing breathing and connecting the breath to the pelvic floor will pay off in the future, especially during postpartum recovery (see Exercise Tips above). Consider focusing more on the upper body and glute strength to support the upcoming postural changes and loads (growing belly and breast size). You can find lots of prenatal exercise ideas in the adidas Training app. Second TrimesterAs your belly starts to grow, it’s time to watch out for bearing down. This is the sensation of pushing down on your pelvic floor when you need extra support (similar to how you might strain when having a bowel movement). It can be a compensatory strategy to handle the additional pressure. When you engage your abs, the belly should slightly draw in, without a sensation of pushing down on the pelvic floor. If not, modify and/or stop the exercise. Look for a coach or physical therapist who can teach you better strategies to handle the load in person.Are you starting to feel a pulling sensation when tightening your abs? Does the midline on your abs start to come up under effort, creating a doming/bulging look? The diastasis rectus abdominis, a separation of the abdominal muscles, occurs naturally as the belly grows. Most exercises that work the front abs might become uncomfortable in the late second and third trimesters. That’s when they should be replaced with an easier version (that you can still control without bearing down or holding your breath) or avoided entirely.Practice engaging deep core muscles instead with exercises such as Breathing Leg Pointers, Quadruped Tuck, Heel Slides, and many more you can find in the adidas Training app. The home prenatal workouts featured in the app are designed to minimize the front loading.Third TrimesterPosture and movement strategies keep changing as the belly grows and might aggravate existing pain points or create new pain. Common problems in pregnancy are pubic symphysis pain, located on your pubic bone; a feeling of heaviness in the pelvic floor; lower or upper back pain. Monitor yourself for changes and types of pain and consult your doctor. Modify and adjust exercises accordingly. For pubic bone pain avoid single-leg exercises (and other asymmetric exercises) and narrow your squat stance. When it comes to heaviness in the pelvic floor, scale down the movements (avoid weights, adjust depth and stance for lower body exercises) and intensity. For chronic lower and upper back pain, try mobility flows such as Yoga Inspired Mobility in the adidas Training app. Remember to consult your doctor before starting a pregnancy exercise program, especially when feeling pain or discomfort.Stability starts to be affected, so make sure you find your balance before starting any exercise move; this is especially important as the belly gets bigger.Breathing gets harder each day – work on rib mobility and maintaining a full, 360-degree breathing pattern, with side and back expansion of the ribs and the connection to the pelvic floor. You can include an exercise such as Kneeling 360 Breathing from the adidas Training app to your daily routine, if even for just 5 minutes.Pay special attention to signs of pelvic floor dysfunction such as baby feeling very low, difficulty starting urination, evacuating bowels, urine leakage during exercise, or – check with a pelvic floor physiotherapist and modify your workouts to avoid anything that causes symptoms.Reduce walking times if long walks start to cause discomfort, primarily in the pelvic or lower back area. Plan some rest after workouts whenever possible.When strength exercises feel uncomfortable, opt for more seated and side-lying exercises, such as the Short Seated Stretching and the Yoga Inspired Mobility in the adidas Training app.It gets harder to stay hydrated; make sure you drink water throughout the day, especially when you work out outdoors or sweat.Pregnancy Exercise BenefitsResearch has shown that regular exercise is not only good for the expectant mother but the child as a fetus and into childhood, too.(16) If you need some extra motivation to start, here are the key benefits of prenatal exercise.Exercise in pregnancy…eases common pregnancy-related problems like backache, posture issues, and constipationreduces your risk of gestational diabetesincreases the supply of oxygen for you and your childstrengthens your cardiovascular system, making you feel fitter and more resilient, which might also help you handle the strain of giving birthmight help prevent blood clots and varicose veinscould improve the quality of your sleepenhances your general sense of well-being and helps with mood swings and stressTakeawayAt first it may seem at first like exercising during the prenatal period is really complicated. However, your body will tell you a lot of important information to guide you.Pregnancy is an opportunity to learn what it really means to “listen to your body”. You might encounter roadblocks, but if you don’t give up, you will also discover new strategies for self-care and awareness, which will also be useful postpartum.Remember, staying active throughout your pregnancy benefits both you and the baby.*** More

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    7 Exercises to Build Strong Shoulders Without Weights

    Today we’re talking about the shoulders. Now it might seem more intuitive for a man to train his shoulders because “men need and want strong arms,” right?Wrong! Everybody needs to strengthen their shoulders because, while the shoulder is extremely mobile, it’s also extremely unstable and susceptible to injury.Some words on shoulder injuries:Shoulder injuries are really common because the potential range of motion is great, yet not very many people do what it takes to strengthen and work on shoulder flexibility.If that’s not enough reason for you, strong and defined shoulders can create the illusion of making your waist appear smaller. Now you’re listening…While many of us aren’t really thinking about the role our shoulders play in everyday activities, let me remind you: bringing in the groceries, lifting up the kids, picking things up off of the floor and putting them in the closet, cleaning up — you’re using your shoulders.What Exercise is Best for the Shoulders?You can try out the bodyweight exercises listed below to help build strong shoulders while strengthening all the tendons, ligaments, and muscle tissue (of course!). And the great thing, you don’t even need equipment such as weights at all.Shoulder Muscles Anatomy: What Are the 3 Shoulder Muscles?Before we start, let me give you a super quick shoulder muscles anatomy lesson. The deltoid is the main muscle in the shoulder.It is a large, triangular-shaped muscle. Even though it is one muscle, due to its size and different muscle fibers, it is usually talked about in three parts:anterior (front) deltoidmedial (side) deltoidposterior (rear) deltoidThe anterior, medial, and posterior parts of the deltoid help move the arm and stabilize the shoulder joint. But they do not work alone. There are many more muscles supporting the shoulder joint. The so-called rotator cuff muscles are a good example. Hidden below the larger deltoid, they are not the first thing you notice when you look at your shoulder. However, these four small muscles on the back of your shoulder play an extremely important part in arm movements and stabilization.We’re going to hit all of these with the following exercises so you strengthen your shoulders and stay pain- and injury-free.What Exercises Build Shoulder Muscles? ► 7 Exercises for Anterior, Medial & Posterior Deltoid Muscle GrowthFrom simple beginner exercises to advanced: Here are shoulder exercises to build your shoulder strength at home, without equipment, no matter what your current fitness level is. Plus: Don’t miss the bonus postural exercise at the end! 1. Plank-to-Down Dog How to Do a Plank-To-Down Dog:This is a great move for shoulder flexibility — especially the rotator cuff. You don’t need to perform this exercise quickly. Take your time. This is actually a good bodyweight warm-up exercise before you start your shoulder training.2. Inclined Wall Push-Ups How to Do Inclined Wall Push-Ups:Having your upper body higher than your lower body in this movement will recruit more of the anterior deltoid. Choose a surface lower than the wall to challenge your shoulder more, like a table or a low stair. Make sure that your core is engaged and your hips, shoulders, and feet are in one line (as in a regular push-up). You want the edge of whatever surface you’re doing this exercise on to come right underneath your chest (or boobs).3. Pike Push-ups How to Do Pike Push-Ups:This exercise is a step on your way to mastering a handstand push-up and is great for the anterior as well as the medial deltoids. Make sure that you look at your legs (not your hands) while keeping your spine neutral and the crown of your head pointing towards the ground.Ready for the next step?Elevate your legs on a step, bench, curb, chair, etc. The same rules apply: keep that neutral spine position and the crown of your head pointing towards the ground. If you’re attempting to do this for the first time alone, put a pillow under your head just in case. This is what the advanced exercise should look like:4. Prone X How to a Do Prone X:This exercise is good for the posterior (rear) delts as well as the back muscles. Be sure that your core and glutes are engaged throughout the movement. Focus on using your shoulder blades to pull the arms out to the side. And, like the Plank-To-Down Dog, this is not a race – slower and more controlled is better and safer!5. Up Downs How to Do Up Downs:Are you looking for a Plank variation that will challenge your shoulders? Try Up Downs to really feel your anterior (front) deltoid work.Place your hands directly under your shoulders. Engage the core to keep the hips square to the ground and avoid rotating the body to the sides. Pressing asymmetrically requires a lot of stability and is not something you usually do with other Plank and Push Up variations. So don’t be surprised if you feel a bit sore!6. Hindu Push Ups How to Do Hindu Push UpsThe Hindu Push Up is an advanced Push Up variation that takes shoulders through a bigger range of motion.Start the exercise by doing a Plank-To-Down Dog. Then dive deeper to the front, keeping the shoulders controlled as possible. The movement should be fluid. Tip:Keeping your elbows away from the floor throughout the movement will engage your deltoid more. If you bring your elbows down closer to the floor, you will feel your triceps work more.7. Wall Handstand Kick Up How to Do Wall Handstand Kick UpAre you an advanced athlete looking for the most challenging shoulder moves to do at home without any equipment? Then handstand variations are the way to go! Good to know:Make sure to build up shoulder strength slowly and carefully. Even just climbing up a wall with your legs and holding for a couple of seconds will heavily load your shoulders, so you need to be prepared and already have a strong base.Keep your upper body aligned (shoulders over hands) and aim to create a 90-degree angle with your hips for the Wall Handstand Kick Up. If you can, lift one leg at a time, keeping glutes engaged.Bonus Exercise for Better Shoulder PostureWall Lateral Pull-Downs  Did you know that your posture affects strength, function, and even the appearance of your shoulders?Wall Lateral Pull-Downs can help you open up your shoulders, discover a better alignment, and increase confidence. It is especially beneficial for those with forward “rounded shoulders”: This type of posture is common for those who spend a lot of time with their head forward or looking down (example: desk jobs, fine handwork, holding a baby, or even browsing your phone).Tips:If the exercise seems very easy, you are either very flexible or not doing it right!Tuck your chin. Your arms should be in contact with the wall at all points. Shoulder blades are stable and down. Make sure not to lift your lower ribs up to increase shoulder range of motion. Don’t push it. Try to relax. The range of motion will come with repetitions!Looking for more exercises you can do to build a strong body without any equipment? Download the adidas Training app and start your complete 12-week personalized bodyweight training plan today!*** More