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7 Tips for Beginner Trail Workouts7 Tips for Beginner Trail Workouts

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Beginner trail runner workout

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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The Best Snacks for Your WorkoutThe Best Snacks for Your Workout

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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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Hip Flexor ExercisesHip Flexor Exercises

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Hip Flexor Exercises -- The Bridge

Glute bridge

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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Beginner Interval TrainingBeginner Interval Training

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Beginner Interval Training

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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Swimming and HungerSwimming and Hunger

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Swimming and Hunger

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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Upper Back Exercises without MachinesUpper Back Exercises without Machines

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Upper Back Exercises without Machines

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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Control Hunger When You Increase ExerciseControl Hunger When You Increase Exercise

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Control Hunger When You Increase Exercise

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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Stay Focused During Your WorkoutStay Focused During Your Workout

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Stay Focused During Your Workout

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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How to Raise Your Heart RateHow to Raise Your Heart Rate

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Runner looking at her smartwatch

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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