Have you tried the latest popular group workouts?Winter--when it's cold, dark, and generally unpleasant outside--is a perfect time to try a new class. "Group classes are a great way to try something new and address areas that you know are weaknesses for you, like flexibility or upper-body strength," says Jessica Cover, a running coach and personal trainer in Burlington, Vermont.
She recommends these five classes--offered by many health clubs, community centers, and yoga and martial arts studios--to improve in the areas of balance, strength, and mental focus. "Plus, they're fun," she says.
Free! Weight Loss Rules That Work
BODYPUMP BY LES MILLS This workout includes high-repetition movements using squats, bench presses, bicep curls, and other classic weightroom exercises with low weight loads, all set to energizing music (everything from Bon Jovi to Cascada). You load up your barbell with as much, or as little, weight as you'd like and perform 70 to 100 repetitions each for legs, chest, back, shoulders, and abs. Most exercisers burn
Blog Posts by From the editors of Runner's World
Have you tried the latest popular group workouts?Winter--when it's cold, dark, and generally unpleasant outside--is a perfect time to try a new class. "Group classes are a great way to try something new and address areas that you know are weaknesses for you, like flexibility or upper-body strength," says Jessica Cover, a running coach and personal trainer in Burlington, Vermont.Read More »from Best Indoor Group Workouts
- From the editors of Runner's World | Healthy Living – Mon, Feb 13, 2012 12:14 PM EST
Are you in a dangerous relationship with food?It's okay to have some guidelines around your eating-no dessert until after your workout, perhaps. But when certain unhealthy practices become habits, you put your well-being at risk, says sports dietitian Suzanne Girard Eberle. Here are six common-but-damaging food "rules" to avoid:Read More »from 6 Signs You’re in a Dangerous Relationship with Food
1. EATING ENERGY BARS AS MEALS
Energy bars are a convenient way to supplement your nutrition. But if you're eating only them, it's a red flag. "It's best to get calories from whole foods," says Eberle. Although many bars are enriched with vitamins, they don't provide the quality of nutrition gained from real food.
Best Foods To Keep In Your Pantry
2. AVOIDING FAT. OR CARBS. OR MEAT. OR WHATEVER!
Avoiding certain ingredients is common, whether for health or personal reasons. (Think vegetarians, gluten-free diets.) But if you're nixing entire food groups to lose weight, tread carefully. "It makes you prone to injury and can compromise the immune system," she says.
3. OBSESSIVELY TIMING YOUR MEALS
Here's how to keep the weight off for goodIf you're active, you have half the weight-control puzzle solved. Unfortunately, the eating-right half is even more critical, according to Enette Larson-Meyer, Ph.D., R.D., who heads the University of Wyoming nutrition and exercise lab.Read More »from How to Lose 10 Pounds for Good
"There's no magic bullet," she adds, instead offering a barrage of bite-size tips. Adopting even a few can help you shed pounds, and if you stick with them, you won't gain the weight back:
Avoid These Weight Loss Myths That Mess With Results
Include protein in every meal. A 2010 study found that athletes were more successful losing weight with a diet that was 35 percent protein than one that was 15 percent protein. "Protein preserves lean muscle mass and controls appetite," Larson-Meyer says. But it should be from lean sources, such as poultry, fish, lean meats, beans, lentils, soy food, and yogurt.
Healthy Recipes from Runner-Chefs
Eat a meal within an hour after exercising. "This aids recovery and makes high-fat snacks less tempting."
Think you're fit? Prove it with these testsTo be in great shape, you can't just stick to cardio, says Tom Nohilly, assistant coach of the New Jersey/New York Track Club. Daily stretching and frequent upper-body workouts are also important, yet often overlooked.Read More »from How Fit Are You Really? 4 Tests to Find Out
To find out if your overall fitness needs a boost, take these four tests. If you struggle with the moves, do the exercises on days you're skipping cardio, gradually adding weight and/or repetitions. Work on stretching daily. And if you ace any, follow Nohilly's advice to advance. Repeat the tests in six weeks for proof you've improved. By summer, you'll be fitter than ever.
The 8 Golden Rules of Weight Loss
Test your hamstring flexibility with this moveTEST 1: HAMSTRING FLEXIBILITY
Using a stretching rope or looped towel, do a straight-leg hamstring stretch. Try bringing leg up to 90 degrees. Hold for several seconds, then switch legs.
HOW TO IMPROVE
If you couldn't reach 90 degrees, repeat the stretch but without the rope. Gently press the back of your leg toward your chest while keeping your leg straight.
Are you forgetting these important health screenings?No matter how fit you are, you can't change health risk factors like your genes, your family history, your race, or your age. Other aspects of your lifestyle count, too, including how you manage stress and your eating habits. The best way to safeguard your long-term health is to catch troublesome issues early, so ask your doctor about adding these screenings to your calendar.Read More »from 5 Health Tests You Need to Ace This Year
There are no early symptoms of high BP (hypertension), but the longer it goes unnoticed--and untreated--the more damage occurs to your heart and blood vessels, upping your chances of a heart attack or stroke. With every birthday your risk goes up. Your favorite foods also play a role, with salt, saturated fats, and too much alcohol being top aggravators. Certain medicines can also raise BP.
WHEN TO SCREEN: Start at age 18; then every year
YOUR TARGET: Blood pressure under 120/80 mmHg
Try These 5 Heart-Smart Foods
Some cholesterol--a waxy, fatty substance--is necessary to build
Bored with your workout? Try these fun treadmill ideasTreadmill running has a bad rep. Treadmills can be boring, sure, but running outside can be just as boring if you never vary your pace or your terrain.Read More »from 3 Fun Treadmill Workouts
Plus, when running indoors, you can control the thermostat, enjoy cushioning that protects your joints, and stop worrying about bad weather, stopping for cars, or other uniquely outdoor-running problems.
Try one of these three workouts next time you're on the 'mill to build fitness and help the time fly by.
The Key to Workout Success
RANDOM INTERVALS Unpredictable incline and speed changes provide a more complete workout than a steady pace on a flat surface, because they force you to work different muscles.
The Workout: Just a little variation in your run helps the time go by much faster. Try a 10-minute warmup, 20 minutes of your treadmill's random intervals setting, and a 10-minute cooldown.
Fuel Up for a Better Workout
SITCOM RACE-PACE RUN Treadmills are a great tool to help you lock in a goal race pace, since you can set it and
Chances are, if you're looking at this page, you're either totally new to running, or you're trying to get back to it after a long layoff. Read More »from How Do I Start Running?
The good news is that running is one of the simplest ways to get in shape. You already know "how to run," in the literal sense--it's just like walking, but faster!
Run Your First 5K
We're guessing these questions are really the ones you're looking to answer:
So how do I start?
Slowly. If you haven't run in the last six months, first build up to walking continuously for 30 minutes. Then add running for 10 to 20 seconds every minute, walking the balance, for a total of 30 minutes. Run every other day, gradually adding five to 10 seconds to your run time.
Follow This Weekly Plan & Tips to Start Running
Won't I be sore?
Not excessively. It's common to "earn" a bit of muscle soreness in the beginning. But there's no need to feel pain, especially if you start with short, slow periods of running, take plenty of walk breaks, and gradually increase your
Many of us start the New Year with a long list of well-intended diet resolutions--like giving up all dessert or forgoing fat. But large, sweeping goals are often unrealistic and impossible to achieve, leaving you feeling overwhelmed and defeated before you even begin. Read More »from 7 Simple Food Resolutions for a Healthy 2012
The better route? Make smaller, more manageable changes that will keep you motivated and reshape the way you approach food. Try one (or a few) of these:
Run Your First 5K: Here's How
1. EAT THREE FOOD GROUPS AT BREAKFAST
Research shows that breakfast eaters keep off more weight than those who skip the meal. But many morning foods, like cereal, are high in carbs and not much else--which won't keep hunger at bay for long. Make sure your breakfast includes lean protein, carbohydrates, and healthy fats. Fat helps you feel satisfied, while carbs provide quick energy to jump-start your body after a nightlong fast. Protein helps build and repair muscle and is slow-digesting, so it keeps you full.
2. JOIN THE MEATLESS MONDAY
These foods will help you stay healthy and fit during colder months.Winter presents a number of fitness obstacles. Shorter, darker days and icy roads can freeze training in its tracks, while a storm of season-specific health problems--including cold fingers and toes, stiff, achy joints, and even seasonal depression--can leave you wanting to skip your workout altogether. Luckily, making certain foods and drinks a regular part of your diet can help you avoid common winter problems, says David Grotto, R.D., author of 101 Optimal Life Foods. So before a winter woe sidelines you, try these consumable prescriptions for staying healthy all season long.Read More »from 5 Foods to Prevent Winter Ailments
Set--and achieve--a goal for 2012
COLD HANDS AND FEET
FOOD FIX The amino acid arginine helps expand blood vessels and encourages blood flow, Grotto says. Arginine is found in protein-rich foods, including lean meat, poultry, and fish, as well as cashews, almonds, and peanuts, plus cereal grains, such as oats and barley. Tea, wine, cocoa, and chocolate can also help: They're rich in catechins, tannins, and
After a chilly workout, few meals are more satisfying than soup. Warm and comforting, "soup provides a big bang for your buck," says sports nutritionist Lisa Dorfman, R.D. "You can get lots of protein, fiber, and carbs for not a lot of calories." Research shows that eating soup before a meal reduces calorie intake during that meal by 20 percent, making it great for weight loss. These soups are easy to make--and savor. Each recipe yields two to three servings and tastes even better as leftovers.Read More »from 4 Hearty and Healthy Winter Soups
What to Wear, No Matter the Weather
LENTIL AND BLACK BEAN
This vegan stew is thick and superfilling thanks to the beans and lentils. Both are good sources of protein and fiber-rich carbs. "The body absorbs these nutrients slowly, keeping energy and hunger levels on an even keel," says sports nutritionist Monique Ryan, R.D. One cup of lentils contains almost all of your daily need for folate, a B vitamin that's key for the formation of energy-supplying red blood cells. Chili powder, cumin, and