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Active Games for the Whole FamilyActive Games for the Whole Family

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Active Games for the Whole Family

You can have a positive influence on your family’s health by making your time together more active. Not only do these games help you burn calories, they teach your children that exercise can and should be fun!

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Build Strength by Lifting Heavier WeightsBuild Strength by Lifting Heavier Weights

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Build Strength by Lifting Heavier Weights

If you aren't reaching your strength training goals, it’s time to put down the light dumbbells and pick up a heavier set. When you begin exercising, light weights may produce results, but within a year you will transition from a novice to a more advanced exerciser. Lifting heavier weights pays off by changing your body composition and improving your health and fitness.

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Autumn WorkoutsAutumn Workouts

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Autumn Workouts

Kayaking

The watersports don't have to end once summer is over. Kayaking provides a great way to enjoy cooler temperatures and fall foliage. Many cardiovascular exercises work the lower body, but few challenge the upper body the way paddling does. Kayaking at a moderate pace for 60 minutes will burn 478 calories.

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5 Effective Sports-based Exercises5 Effective Sports-based Exercises

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Effective Sports-based Exercises

Athletes use some of the best sports-specific training to improve fitness, speed, and strength. You don’t have to be an athlete to take advantage of the same effective exercises. By incorporating more challenging moves and using them in a way that matches your fitness level, you can gain similar benefits for health and exercise performance.

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5 Moves for a Stronger Core5 Moves for a Stronger Core

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Moves for a Stronger Core

Your core is made up of the muscles of the abdominals and the lower back. These muscles work together to support almost every movement you make. A strong core improves your balance and flexibility, but it may also reduce back pain and improve your ability to recover from injury. Get creative with your routine and add some of these moves to strengthen core muscles.

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5 Ways to Improve Your Walking Workout5 Ways to Improve Your Walking Workout

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Improve Your Walking Workout

Walking is an effective exercise, but it’s easy to get into a rut with your routine. When you continue to walk for the same time and distance at the same intensity, your fitness is no longer challenged and you may no longer see results. This doesn’t mean you have to stop walking. Add some of these creative variations to your workout to get the heart pumping and to continue improving your fitness.

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Using a Foam RollerUsing a Foam Roller

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Using a Foam Roller

The foam roller is a dense cylinder-shaped piece of foam used to give muscles a mini-massage with big fitness benefits. Foam rolling muscles lengthens and stretches the muscle, increasing blood flow.

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How to Fuel for a 5KHow to Fuel for a 5K

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Fuel for a 5K

Running 3.1 miles to complete a 5K race takes both fitness training and a healthy eating plan. It is important to start preparing several days before so that you get the fuel you need to feel your best on race day and perform well in your event.

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Keep Knees Safe During ExerciseKeep Knees Safe During Exercise

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Keep Knees Safe During Exercise

The knee is a complex and resilient joint that can absorb loads more than four times your body weight. Knees are used in almost every activity, which leaves them vulnerable to injury. This doesn't mean that avoiding activity is the best way to protect knees. Research shows that exercise helps prevent knee osteoarthritis by maintaining cartilage for healthy joints. The key is to keep knees safe during exercise to stay pain and injury-free.

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4 Reasons for a Shorter, More Intense Workout4 Reasons for a Shorter, More Intense Workout

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Shorter, More Intense Workout

You want a challenge.

By alternating high-intensity intervals with short recovery periods, you can get health benefits in less time while challenging your fitness. According to the American College of Sports Medicine, the high intensity intervals are performed at 80 to 90 percent of your max heart rate, followed by a rest session working at 40 to 50 percent. The intervals can last anywhere from five seconds to eight minutes each and total as few as 20 minutes for a complete workout. These short workouts have been found to improve fitness, blood pressure, cholesterol, and insulin sensitivity.

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