Are you guilty of these common workout mistakes?Women are hitting the weight room in record numbers, and a new study found that weight-training injuries among women have jumped a whopping 63 percent. Strength training tones muscle and burns fat--when you do it right. Here are the most common slipups and how to fix them, so you leave the gym strutting--not limping.
SKIPPING YOUR WARMUP
You wouldn't launch into an all-out sprint the second you stepped onto a treadmill, so you shouldn't jump right into deadlifts the instant you hit the weight room. "Working cold, stiff muscles can lead to sprains and tears," says Morey Kolber, Ph.D., a professor of physical therapy at Nova Southeastern University in Florida. "Warming up increases circulation and improves range of motion, which preps your muscles and joints for action."
The fix: "While opinions about static stretching may differ, a dynamic warm-up can decrease your risk for injury," says exercise physiologist Marco Borges, author of Power Moves. After five to 10 minutes of walking or
Blog Posts by The Editors of WOMEN'S HEALTH
Are you guilty of these common workout mistakes?Women are hitting the weight room in record numbers, and a new study found that weight-training injuries among women have jumped a whopping 63 percent. Strength training tones muscle and burns fat--when you do it right. Here are the most common slipups and how to fix them, so you leave the gym strutting--not limping.Read More »from The 3 Top Workout Mistakes You're Probably Making
Change your life in 10 seconds or less!Got 10 seconds? That's all you need to start slimming down, shaping up, and getting healthy once and for all. Think of it as a virtuous spiral: You make a change here, a different food choice there--simple stuff that fits into your life. Pretty soon you're making even more great healthy swaps. You're eating, sleeping and feeling better and you can't imagine going back to a life when you didn't feel or look this good. Here, ten of the easiest tweaks you can make to get started on a path to the healthiest you.Read More »from 10 Ways to Change Your Life in 10 Seconds
Drink Your Milk Think you're getting a nutritional boost from your morning cereal? Up to 40 percent of the vitamins in fortified cereals dissolve in the milk. If you don't drink the leftover cow juice, you're not getting the fancy-pants nutrients!
Ice It, Ace It Drink a few glasses of ice-cold water before and during exercise. Studies show that the cold stuff can improve endurance by about 23 percent. And ice water forces your body to expend calories warming it up, boosting your
- The Editors of WOMEN'S HEALTH | Shine Food – Mon, Jan 23, 2012 2:44 PM EST
We've all been there. But just because you've got nothing fresh to whip up doesn't mean you have to go hungry. Here, 11 nutrient-packed dishes that are ready when you are.
Per serving (12/3 cups): 240 cal, 8 g fat (2 g sat), 29 g carbs, 540 mg sodium, 3 g fiber, 11 g protein, 6 g sugar
Kim & Scott's Gourmet Pretzels Pizza Pretzel Oozing cheese and tangy sauce, this soft bread twist tastes like two guilty pleasures in one. But surprise-it's lower in fat and calories than the average cheese-pizza slice.
Per pretzel: 250 cal, 3.5 g fat (1.5 g sat), 41 g carbs, 240 mg sodium, 3 g fiber, 10 g protein, 3 g sugar
Smart Ones Morning Express French Toast with Turkey Sausage Skeptical about nuking toast? One biteRead More »from When Homemade Doesn't Happen: The Best Frozen Meals
We located the places with the fittest, happiest femalesWe located the places with the fittest, happiest females. Take a page from their lifestyle playbook--no matter where you call home.Read More »from The Healthiest Cities for Women
News flash! Feeling fit and fabulous might be a matter of… zip code. To find out which towns make the healthy list, we teamed up with Men's Health in our fourth annual survey of how 100 cities rank in more than 30 categories--from obesity and breast cancer rates to commuting times and hours spent working out.
If your city's on top, go ahead and brag. If it falls on our worst list (ouch--sorry, Birmingham), don't worry: You can help turn around your region's reputation by following these tips.
The 76 Best Things You Can Do for Your Body. Now.
Look to the Future
RALEIGH, NORTH CAROLINA
What does it take to be number one? A smart dose of prevention--something the women of healthiest-overall-city Raleigh know well. A whopping 90 percent of them have perfect Pap smear timing (the American Cancer Society recommends that women over 30 who have had three
- The Editors of WOMEN'S HEALTH | Healthy Living – Wed, Jan 18, 2012 1:03 PM EST
Jennie, after her weight lossBEFORE 211 lbsRead More »from "How I Lost 68 Pounds and Got My Pre-baby Body Back!"
AFTER 143 lbs
When Jennie Nickel was pregnant in 2005, larger portions and excessive snacking caused her to tack more than 70 pounds onto her 5'7" figure. The baby weight refused to budge, so this aesthetician from Huntsville, Alabama, decided it was time to whip herself into shape. Today, at 30, Jennie is a part-time nursing student and a fitness junkie who has done three triathlons.
THE CHANGE Nine weeks into her maternity leave, Jennie was down only 15 pounds. "I didn't want to go back to work, because I worried that all of my clients would think I was still pregnant!" she says.
Find Your Motivation to Get Fit
THE LIFESTYLE "My biggest issue was mindless grazing--a handful of M&M's here, a few chips there," says Jennie. In April 2006, she began logging what she ate. "Writing it down made me aware of how much more I was eating than I was burning." With a newborn at home, getting to the gym was a challenge, so she turned to fitness DVDs. "It was the first time I
Upgrade your abs exercises with these tweaksIf your belly refuses to flatten, your workout is probably stale. Upgrade your favorite exercises with these tweaks and revisions. Plan on putting these moves into practice and get ready to experience transformed abs.
Side Plank and RowSIDE PLANK AND ROW (Replaces: Side plank)
The perk: This upgrade also works your lats to help you stand taller and look slimmer.
Do it: Loop a resistance band around a low object (or use a cable machine) and lie on your side facing the band. Hold the handle with your top hand and get into a side plank (a). Pull the handle to your rib cage (b), pause, then slowly return to start. Keep your hips raised the entire time (so your body forms a straight line). Do 10 to 15 reps, switch sides, and repeat. Rest 60 seconds, then do two more sets.Anti-Rotation CrunchANTI-ROTATION CRUNCH (Replaces: Crunch)
The perk: Your core will work harder to prevent rotation (which engages your obliques).Do it: Attach a resistance band to a low object and lie Read More »from Upgrade Your Abs Exercises
Try these stress busters for the new year. . . And feel less stress. Timeouts may be torture for kids, but for overworked adults they're sheer pleasure. Problem is, who has time for a meaningful mental break? Actually, you do. A study from the University of Pennsylvania found that meditating for just 12 minutes a day can improve your mood. "You don't need to be a Buddhist monk to reap the benefits of mindfulness," says Andy Puddicombe, founder of GetSomeHeadSpace.com. "Inner peace can be achieved in the time it takes to make a sandwich." Here, Puddicombe offers a day's worth of mini-breaks to clear your mind.Read More »from 4 Easy Ways to Build More Bliss into Your Life
1. Fine-tune your focus for the day ahead.
Sit in a comfortable chair near a window, with your feet flat on the floor and hands in your lap. Take five slow, deep breaths while gazing straight ahead. Return to a natural breathing rhythm and imagine the sun's rays coming through the window and warming you to the core, its brightness melting away all of your stress and clearing your mind. (If it's a gray day outside,
Loida, afterRead More »from I Lost 48 Pounds, and Feel at Peace with Myself
BEFORE: 173 lbs
AFTER: 125 lbs
At age 12, Loida Fraijo moved with her family from Hermosillo, Mexico, to Tucson, where she discovered fast food. "I supersized everything," she says. "My sister and I would each eat a foot-long sub and then split a third one." By the time she was 19, Loida was carrying 173 pounds on her 5'7" frame. She dabbled in crash diets while attending Pima Community College in Tucson, but she could never commit. "I'd get upset and start eating again," says the 30-year-old aesthetic laser technician.
THE CHANGE Although Loida was a size 14, she squeezed into the short skirts and tight tank tops her thin friends wore. "I didn't feel comfortable or pretty," she says. Then, at a party in the summer of 2000, she overheard a guy announce that the "chunky girl"--Loida--was leaving. "When I realized that's how people saw me, I knew I had to change," she says. "I wanted to transform my life more than I wanted a hamburger."
The #1 Diet Downfall
THE LIFESTYLE Loida replaced
Wild guess: When you hit the gym, your main concerns are lifting your butt, trimming your thighs, flattening your belly, and sculpting sexy arms. Makes sense, but focusing only on obvious attributes can lead to muscular imbalances, causing pain and raising your risk of injury, says Tracey Mallett, a trainer at Gold's Gym Fitness Institute in Los Angeles, who created this workout. Plus, you'll miss out on your body's full potential. The solution? Hit neglected areas--calves, lats, hamstrings, and rear delts--while working your entire body to boost lean muscle mass and fry fat fast.Read More »from Build a Better Body in 15 Minutes
The Secret to Being Fit for Life: Muscle Memory
WHAT TO EXPECT: Complete this circuit three days a week. Do all the reps for each move without taking a break between exercises. Rest for up to 30 seconds after the last move, then repeat the circuit two or three more times.
.1. BALLET CALF RAISES
Stand next to a chair with your heels together and toes pointed out to create a wide V shape. Place your right hand
- The Editors of WOMEN'S HEALTH | Healthy Living – Mon, Dec 12, 2011 3:42 PM EST
Whether you have ambitious weight-loss goals like The Biggest Loser contestants or just want to sculpt a sexier physique, this workout--which Biggest Loser trainer Anna Kournikova says is one of her personal favorites--will help get you where you want to be. Try this amazing total-body routine. (Need motivation or inspiration? Catch The Biggest Loser season finale, airing this week).Read More »from The Get-Lean-and-Strong Workout by Anna Kournikova
WHAT TO EXPECT: Two or three times a week, using a four-to six-pound medicine ball, complete the prescribed reps of each move, going from one exercise to the next without stopping. Rest one minute, then repeat for a total of three circuits.
Medicine-Ball Slam1. MEDICINE-BALL SLAM
Stand with your feet slightly wider than hip-width apart, knees slightly bent, and raise your arms overhead, bending your elbows so the medicine ball is behind your head (a). Keeping your core tight, throw the ball as hard as you can onto the ground, lowering into a squat as you follow through (b). Immediately return to start and repeat for 20