Outdoor exercise can boost motivation and burn extra calories, but it can be challenging with uneven terrain and unexpected weather conditions. These tips will help you prepare before taking your workout to the trail.

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A snack can help you push through a tough workout, but if you eat the wrong thing, you may have to leave the gym early. Everyone is different, so determining the right foods and the best time to eat them is a learning process.

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The hip flexors are the group of muscles in your upper thigh near your pelvis. Weak hip flexors can cause pain in your hamstrings, knees, and throughout your thigh. This weakness leads to muscular imbalance and a greater risk for injury. Sitting all day at a desk keeps the hip flexors shortened, which can contribute to tightness and pain. Reduce the risk of pain and injury by performing exercises and stretches that elongate and strengthen the area.

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Interval training is defined as a workout that changes the intensity of exercise at various intervals — typically with a difficult period followed by an easier recovery period. When applied to cardio workouts, interval training is a great way to add variety and crank up the calories burned. Plus, research shows interval training is the best way to improve your cardiorespiratory fitness.

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From a change in brain biochemistry to an increase in self-confidence, regular exercise impacts the mind as much as the body. Here are four ways your workouts reduce stress and improve your mood.

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Swimming is a great low-impact cardiovascular exercise. If you swim and feel an increase in hunger a few hours after your workout, you are not alone. Research shows that swimming can increase appetite.

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Standing Reverse Fly

Stand with your feet hip-width apart. Bend forward at the waist until your upper body is parallel to the floor. Extend your arms towards the floor, palms facing each other. Contract your upper back muscles as you raise your arms out to the side until they are parallel to the floor. Lower to the starting position and repeat. This exercise can be done with or without free weights.

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Many people experience an increase in appetite when training for events that require long, intense exercise sessions. Adequately fueling your body for the activity is essential, but increased hunger makes it easy to overconsume calories.

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Staying focused during your workout is a way to practice mindful exercise. Mindfulness allows you to concentrate by removing distractions that cause you to waste time. The result is a more effective and safe workout. If you struggle with staying on task at the gym, try these methods to increase focus and improve results.

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Exercising in your target heart rate zone improves cardiovascular health. As your fitness level improves, you will find that some activities are no longer challenging. For example, your regular 30-minute walk on a flat trail may not increase your heartbeat and respiration enough to reach your target zone. You will need to find new ways to raise your heart rate without giving up the activities you enjoy.

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