Posts

Deadlifts are a great leg strengthening exercise. Image Credit: Bojan89/iStock/GettyImages Do your legs start to shake after walking up two flights of stairs? Is it a Herculean effort to walk up the hill to your office? You probably need to do some leg strengthening. Developing strong legs takes time and commitment, but it’s not that hard. Advertisement You can do plenty of leg exercises at home — just choose those that are appealing to you, do them regularly and continue to increase the challenge over time....

references American Journal of Clinical Nutrition: "Leucine Supplementation of a Low-Protein Mixed Macronutrient Beverage Enhances Myofibrillar Protein Synthesis in Young Men: A Double-Blind, Randomized Trial" University of Rochester Medical Center: "Leucine" American College of Sports Medicine: "Protein Intake for Optimal Muscle Maintenance" Journal of the International Society of Sports Nutrition: "International Society of Sports Nutrition Position Stand: protein and exercise" For optimum muscle growth, experts recommend taking a 2.5 gram dose of leucine after exercise....

Work with your health care provider to determine a safe, effective heart rate zone for you. Image Credit: martin-dm/E+/GettyImages Exercising at your max heart rate might leave you drenched in sweat, but it’s not something you should do regularly. Spending too much time in the high zone can be a problem. But how do you know if you’re pushing the upper limit? Here’s what you need to know about exercising in your heart rate zone....

A dish of canned tuna with rosemary. Image Credit: olgakr/iStock/Getty Images Bodybuilders and people trying to add muscle mass sometimes include canned tuna as a staple of their diets. This inexpensive protein source is a convenient way to increase the protein in meals and snacks, but it isn’t a muscle-building miracle food and shouldn’t be your only protein source. Just adding tuna to your diet won’t increase muscle mass; you’ll need to do strength building exercises as well....

Drinking alcohol can affect l-glutamine levels. An important amino acid that has a variety of different functions in the body, l-glutamine is found in many foods, including those that contain plant or animal protein. There is no minimum level of intake required for l-glutamine daily, but average consumption ranges between 1 g and 6 g. L-glutamine is also available as a supplement. Additionally, some people take supplements that contain l-glutamine when drinking alcohol to avoid the effects of a hangover....

If you're convinced you need to add more fiber to your diet, make sure to do so gradually and drink plenty of water along with it. Image Credit: LIVESTRONG.com Creative What Really Happens to Your Body When examines the head-to-toe effects of common behaviors, actions and habits in your everyday life. In This Article Fiber Types Symptoms The Bottom Line Many of today's diets are designed to fill you up on protein and fat....

The knee joint is the largest synovial, or movable, joint in the body, according to The Pain Clinic. This means the knee has many moving parts that can become damaged due to injury or wear and tear over time. When you experience radiating knee pain, the pain is not only in the knee, but it also is spreading to areas around the knee. Knowing how to recognize this pain and what steps to take to reduce it can help you to experience relief....

Follow these expert-recommended tips to support your immune system. Image Credit: Orgain You eat right. You exercise. You prioritize sleep. You practice self-care. Advertisement The upcoming cold and flu season, coupled with the ongoing COVID-19 pandemic, means you're probably focused on keeping your internal defenses in tip-top condition. The immune system defends the body against disease by fighting infection, says Acacia Wright, RD, CD, Nutrition Communications and Support Manager at Orgain....

You don't need a barbell and weight plates for the bench press — you can use dumbbells. Image Credit: Junior Asiama / 500px/500px Prime/GettyImages While you typically see people using a barbell or weight machines to work their chest muscles, here’s a training tip: Switch those out for a pair of dumbbells. Advertisement "Dumbbells allow you to move each arm independently," says Henry Halse, personal trainer and founder of Halse Strength and Fitness....

Stay active to maintain your weight loss. Image Credit: Jupiterimages/Stockbyte/Getty Images Hormonal changes, a high-calorie diet and decreased activity causes weight gain in senior women. Weight gain also seems to shift, away from other problem areas, like the hips and legs, and to the midsection. Fortunately, a few lifestyle changes can promote weight loss and help you maintain a healthy weight. Advertisement Senior Women Fitness Older women in good health need at least 150 minutes of physical activity weekly, according to the Centers for Disease Control and Prevention....

Potassium deficiency can result in mental lethargy. Image Credit: Comstock Images/Stockbyte/Getty Images Potassium is one of the most abundant minerals found in the body. It constitutes 70 percent of the positive ions in your cells and is central to electrical and cellular function. When deficiencies of potassium occur, you may experience symptoms such as excessive thirst, muscle weakness, constipation, heart palpitations, arrhythmias and dizziness. Surprisingly, low levels of potassium can also affect you psychologically: Mental lethargy, depression, mood swings, psychosis, disorientation and confusion are all examples of mental disorders that can manifest....

Practice good form to stay injury-free. Image Credit: NoSystem images/E+/GettyImages If you’ve ever had a grueling workout in your garage, you’re aware that at-h0me workouts are no walk in the park, despite what some people may think. Depending on the exercises you’re doing, they’re not necessarily safer at home either. Advertisement Though at-home workouts have a reputation of being easier and safer than exercising in the gym, that's not always the case....

Reduce your calories to help lose weight. Image Credit: DronG/iStock/GettyImages If you have concerns about your midsection, you may be tempted to try things like a tiny waist flat stomach diet or the skinny waist big booty diet. Unfortunately, that’s not quite how weight loss works. Advertisement Despite what many diets claim, you don't get to pick and choose where you drop the weight by eating certain foods. When you lose fat, it comes from all over your body, not one particular area....

The 30-Day Abs Challenge focuses on strengthening your core and sculpting your midsection. Get all the details on the challenge here. If you've ever taken a Pilates class or done a DVD in your living room, you know just how effective this workout is for sculpting your abs. That's because every move starts by engaging your core (called your powerhouse in Pilates) and requires you to recruit those muscles for the duration....

USA Boxing Coach Certification Image Credit: Antonio_Diaz/iStock/GettyImages USA Boxing is an organization that extends all the way from the national Olympics program down into local grassroots boxing clubs. As a sport, boxing has a long history in the United States, and is very popular in large urban areas, from which many of the country’s best fighters have emerged. USA Boxing helps sanction fights and establish rules for boxing matches. It requires coaches of competing boxers to receive certification....

Sausages being grilled on a barbecue. Image Credit: Shaiith/iStock/Getty Images For the most flavorful, moist sausages, cook the links slowly under relatively low heat. Slow cooking ensures that the sausage cooks evenly, as cooking too quickly results in sausage that is golden brown on the outside but still pink on the inside. Slow cooking also prevents the outer casing from splitting under high temperatures. No matter what cooking method you use, ensure you take the internal temperature measurement at the thickest part of the sausage....

If you're looking to lose weight, cardio is important, but strength training, which builds muscle mass and helps increase your metabolic rate, is just as much of a priority. Image Credit: LittleBee80/iStock/GettyImages In This Article Why Weight Matters in Your 30s Weight Loss 101 Weight-Loss Diet Plan Exercise Strategies Get Support More than one out of three men over age 20 have overweight or obesity, according to statistics published by National Institute of Diabetes and Digestive and Kidney Diseases....

Older adult holding his shoulder Image Credit: KatarzynaBialasiewicz/iStock/Getty Images The rotator cuff is a group of tendons in the shoulder that helps stabilize the shoulder. The supraspinatus, infraspinatus, subscapularis and teres minor muscles make up the rotator cuff. According to the American Academy of Orthopaedic Surgeons, the rotator cuff tendons can become weak and prone to becoming frayed or damaged, particularly with age. This can result in shoulder pain, a decrease in shoulder motion and swelling in the shoulder joint....

Wrist weights can make light cardio a bit harder. Image Credit: mirzamlk/iStock/GettyImages Strapping on a pair of wrist weights before you take a brisk walk around the park might not improve your look, but these simple accessories can instantly increase the challenge of your workout. Advertisement Wrist weights aren't conducive to every form of exercise, but when you wear them during light cardio, you'll gain increased fitness benefits without lengthening the workout's duration....

If you can't feel your muscles working while doing sit-ups, you might not be doing them correctly. Image Credit: Wavebreakmedia Ltd/Wavebreak Media/Getty Images Chances are you first learned how to do sit-ups in gym class — after all, this exercise has been around forever. However, sit-ups are deceptively challenging, so if you can do rep after rep of sit-ups without feeling a burn in your abs, there are two things that you might need to change: Make the exercise more challenging or adjust your form....