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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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Work Out in the WaterWork Out in the Water

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Work out in the Water – Stand Up Paddleboarding

Summer provides a great opportunity to change your exercise environment. Take a break from the gym and cool off by working out in the water. Here are a few options that will burn calories and make your exercise more enjoyable.

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Tips for Staying HydratedTips for Staying Hydrated

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Tips for Staying Hydrated

Hydration is always a concern during exercise, but it deserves special attention during the summer. Hot and humid weather can quickly turn thirst and fatigue into a dangerous situation and the need for medical attention. With a few simple steps and by paying attention to warning signs, you can stay safe and hydrated during your summer workouts.

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5 Types of Push-ups5 Types of Push-ups

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5 Types of Push-ups
Push-up rows work your chest and back

Push-ups remain one of the best exercises to strengthen and tone the upper body, but don’t limit yourself to the standard version. There are many ways to alter your position and movement during the exercise to make it more challenging and to reduce boredom with your routine.

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4 Ways to Make Exercise Easier4 Ways to Make Exercise Easier

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Make Exercise Easier
Exercise with a friend

Beginning an exercise program is not without challenges, but as your fitness improves and you find activities you like, it becomes a natural part of your lifestyle. If you struggle to find enjoyment in being active, make it easier with these tips.

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Healthy Hiking for Weight LossHealthy Hiking for Weight Loss

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Healthy Hiking for Weight Loss
Backpacking burns roughly 560 calories per hour

Combining the physical and mental benefits of a day hike with controlled calorie intake can make hiking an effective tool in your weight loss plan. Discover why hiking can help you lose weight and apply some of these tips to enhance the benefits.

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Preventing Exercise InjuriesPreventing Exercise Injuries

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Preventing Exercise Injuries

Invest in quality athletic shoes

Athletic shoes support proper alignment and cushion impact during activity helping to protect against injury. Your shoes should be replaced every 350 to 550 miles, or every three to six months. If you perform a specific type of exercise two to three times a week, buy a sport-specific shoe. Cross trainers are ideal if you do a wide variety of activities, but consider walking shoes, running shoes, or hiking boots if your workouts are more focused. (See Athletic Shoes: A Buyer’s Guide)

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Avoid Strength Training PlateausAvoid Strength Training Plateaus

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Avoid Strength Training Plateaus

When gaining strength and improving fitness, it is not uncommon to hit a plateau. Don’t let it discourage you. Here are a few ways to break through and continue making progress.

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