Training Advice

Auto Added by WPeMatico

10 Osteoporosis Exercises to Strengthen Your Bones At Any Age

Blog, Fitness, Training Advice, Training Tips, Women's Health /

10 Osteoporosis Exercises to Strengthen Your Bones At Any Age Discover 10 effective osteoporosis exercises to strengthen your bones at any age. Improve bone health, balance, and reduce fracture risk with these simple routines. As a 59 year old fitness trainer, I talk with middle aged women everyday who are either trying to avoid bone loss, or are already diagnosed with it, and want to know what they can do. Maintaining strong and healthy bones is crucial as we age, particularly for individuals diagnosed with osteoporosis or osteopenia. Engaging in the right kind of physical activity can significantly enhance bone health, improve balance, and reduce the risk of fractures. In this article, I will explore ten effective exercises that are beneficial for those with osteoporosis and offer insights into exercises to avoid, signs to watch for, and supplements that can further support bone strength. Understanding Exercise and Bone Health Regular exercise plays a vital role in maintaining bone density and overall health. For those with osteoporosis or osteopenia, incorporating specific types of exercise can be especially beneficial. Weight-bearing and resistance exercises help stimulate bone growth and improve muscle strength, which are essential for maintaining bone density. Additionally, exercises that focus on balance and flexibility can prevent falls, a common risk for those with weakened bones. Understanding how exercise impacts bone health is key. When you perform weight-bearing activities, your muscles work against gravity, applying pressure to your bones. This pressure stimulates bone cells to produce new tissue, resulting in stronger bones. It’s important to choose exercises that suit your fitness level and consult with a healthcare professional before starting any new exercise routine. What is Osteopenia and Osteoporosis? Osteopenia and osteoporosis are conditions characterized by low bone density, which increases the risk of fractures. Osteopenia is a precursor to osteoporosis, indicating that bone density is below normal but not low enough to be classified as osteoporosis. Both conditions are more common in women, particularly those over 50, due to hormonal changes associated with menopause that affect bone health. Osteoporosis is often referred to as a “silent disease” because it progresses without symptoms until a fracture occurs. Understanding the difference between these two conditions and recognizing their early warning signs can help individuals take preventive measures to protect their bones. To manage these conditions effectively, it’s crucial to focus on building bone strength through exercise, diet, and lifestyle changes. Regular monitoring of bone density and working with healthcare professionals can also help manage the progression of the disease. 10 Best Osteoporosis Exercises If you’re struggling with osteopenia or osteoporosis, these are the exercises I recommend incorporating into your weekly fitness routine: 1. Walking Walking is a simple yet effective weight-bearing exercise. It helps improve bone density, cardiovascular health, and overall fitness. Aim for brisk walks of 30 minutes a day to get the most benefit. Anyone that knows me, knows that I’m passionate about walking! I love walking outside with my dog or friends, and I love using my walking pad while working indoors. Here are a few of my favorite walking resources: Beginner’s Guide to Power Walking How to Burn More Fat While Walking 3 Walking Workouts for Weight Loss 2. Climbing Stairs Stair climbing is another excellent weight-bearing exercise. It engages multiple muscle groups and puts pressure on bones, stimulating growth. Incorporate stairs into your daily routine whenever possible. A similar activity would be the elliptical machine if you need to be inside or at the gym. 3. Dancing Dancing is a fun way to exercise and boost bone health. It combines weight-bearing movements with balance and coordination, making it an ideal activity for those with osteoporosis. 4. Thai Chi Tai Chi is a gentle martial art that focuses on slow, controlled movements. It improves balance, flexibility, and strength, reducing the risk of falls and fractures. 5. Resistance Band Exercises Resistance bands provide a safe way to build muscle strength and bone density. These are a few exercise variations that can be cone with an exercise band at home: Resistance Band Bicep Curl Resistance Band Overhead Shoulder Press Leg Lifts 6. Weightlifting Lifting weights helps increase bone density by applying stress to bones. Start with light weights and gradually increase as you build strength. Check out my favorite strength training moves for women over 50. 7. Yoga Gentle yoga enhances flexibility, balance, and muscle strength. Poses like the Tree Pose and Warrior Pose where you hold them for a period of time are particularly beneficial for improving bone health. Get started with these 10 yoga poses you should do every day. 8. Pilates This practice focuses on core strength, flexibility, and balance. Pilates incorporates resistance exercises that are gentle on the joints and help strengthen bones. Follow my pilates exercises for beginners to get started! 9. Bodyweight Exercises Exercises like push-ups, squats, and lunges use your body weight to build muscle and bone strength. They can be easily adapted to suit your fitness level. 10. Balance Training Balance exercises such as standing on one leg or using a balance board can improve stability and prevent falls, which is crucial for individuals with osteoporosis. These are the balance exercises I recommend for any age. Exercises to Avoid with Osteoporosis While exercise is beneficial for bone health, certain activities may increase the risk of injury for those with osteoporosis. High-impact activities like running and jumping can put excessive stress on fragile bones, leading to fractures. Exercises that involve bending forward or twisting the spine, such as sit-ups, crunches, or golf swings, can increase the risk of vertebral fractures. Intense yoga poses that involve holding extreme twists or intense forward folds and spinal flexion. It’s essential to tailor your exercise routine to your specific needs and limitations. Consulting with a healthcare provider or physical therapist can help identify safe and effective exercises that meet your fitness goals. Who Is At Risk For Getting Osteoporosis Understanding who is at risk is crucial for taking preventive measures. Here’s a rundown of the primary

10 Osteoporosis Exercises to Strengthen Your Bones At Any Age Read More »

9 Hip Bursitis Exercises To Build Strength & Relieve Pain

Blog, Fitness, Pain + Recovery, Training Advice /

9 Hip Bursitis Exercises To Build Strength & Relieve Pain Ease your hip pain with these 9 safe hip bursitis exercises. Find out the safest moves for hip bursitis pain, and which ones to skip for effective relief. If you’ve been feeling persistent hip pain, especially when lying down or standing up, you might be grappling with hip bursitis. It’s a condition that many, especially athletes and those over 50, experience as it results from inflammation in the bursa sacs located in the hip joint. These small, fluid-filled sacs are crucial for reducing friction between bones, tendons, and muscles. When they become inflamed, discomfort can range from mild to severe. But here’s the good news—managing and even healing hip bursitis can be achievable through targeted exercise and rest. This blog post will guide you through nine hip strengthening exercises specifically designed to ease hip bursitis, enhance mobility, and prevent future flare-ups. Understanding Hip Bursitis Before jumping into exercises, let’s discuss what hip bursitis is. This condition involves the inflammation of the bursae, which are small sacs filled with lubricating fluid that reduce friction and cushion pressure points between your bones, tendons, and muscles around your joints. In the hip, this inflammation can cause significant discomfort. Anatomy of Trochanteric Bursitis Many factors can contribute to hip bursitis, including repetitive motions, prolonged pressure on the joint, or even poor posture (PS. Have you tried my posture exercises?!). For athletes, the condition often arises from overuse, while for menopausal women or those over 50, it can be due to decreased flexibility or muscle imbalances. Knowing what causes bursitis can help with prevention. Awareness and mindfulness in daily activities can go a long way in preventing future occurrences of this condition. Benefits of Targeted Hip Bursitis Exercises Exercise is a powerful tool in the recovery and management of hip bursitis. By engaging in specific strengthening exercises, you can stabilize the hip joint, improve muscle balance, and reduce the friction that exacerbates bursitis. These exercises mainly target the glute muscles, particularly those at the sides of the hips. Strengthening these muscles supports your legs during movement, thereby reducing stress on the bursae. Additionally, regular exercise helps maintain flexibility and improves overall joint health, which is essential for anyone experiencing or looking to prevent hip bursitis. Remember, the key is consistency combined with adequate rest. Try a few of these nine exercises to help give you some healing and relief. The Best Hip Bursitis Exercises Here are nine exercises you can do at home to treat your bursitis and work your whole body: Workout Instructions: Follow the instructions on each exercise, focusing on your form and proper technique to avoid additional strain As you build strength, you can gradually increase the intensity and repetitions. Glute Bridges The glute bridge is a foundational exercise that strengthens the glutes, core, and lower back. Glute bridges are a gentle yet effective way to engage the muscles supporting the hip joint, crucial for anyone experiencing hip bursitis. How to Perform Glute Bridges Starting Position: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms should rest at your sides with palms facing down. Execution: Press through your heels to lift your hips off the ground while squeezing your glutes. Hold at the top for a count of two, ensuring a straight line from shoulders to knees. Return: Lower your hips back to the ground gently, maintaining control throughout the movement. Repeat for 10-15 reps. The glute bridge is also a great option for seniors because it’s gentle, but powerful. I put together a handy guide to hip strengthening exercises for seniors that take age and ability into special consideration. Fire Hydrants The fire hydrant move targets the gluteus medius, essential for hip stability. This exercise is named after its resemblance to a dog lifting its leg by a fire hydrant. While it may seem funny, it effectively strengthens the muscles necessary for hip stability. How to Perform Fire Hydrants Starting Position: Begin on all fours, with hands under shoulders and knees under hips. Execution: Keeping the knee bent, raise one leg out to the side until thigh is parallel to the ground. Your core should remain engaged. Return: Slowly lower the knee back to the starting position. Perform 10 reps on each side. Clam Shells Clamshells are perfect for targeting the hip abductors. This exercise is fantastic for strengthening the muscles that support your hips and help stabilize your gait when walking or running. How to Perform Clam Shells Starting Position: Lie on your side with legs stacked, knees bent at 90 degrees. Execution: Keeping feet together, lift the top knee as high as possible without moving your pelvis. Hold the position briefly. Return: Lower the knee back to the starting position. Complete 10-12 reps per side. Side Plank The side plank move challenges your core and hip stability. They work your glute muscles to lift and stabilize your pelvis. How to Perform Side Planks Starting Position: Lie on your side with your legs straight and stacked on top of each other. Rest your forearm on the floor, aligning your elbow under your shoulder. Execution: Engage your core and lift your hips and knees off the floor. Your body should be in a straight line from your head to your feet with only your forearm and bottom foot touching the floor. (Drop your bottom knee to the floor for a modification.) Return: Hold this position for 15-30 seconds. Then, slowly lower down to the starting position.Repeat on other side. Iliotibial Band Stretch Stretching the IT band helps alleviate tightness that can aggravate bursitis. Stretching the IT band can be especially beneficial if you tend to experience bursitis discomfort on the outer part of your hip. How to Perform the Iliotibial Band Stretch Starting Position: Stand upright, cross your right leg behind your left. Execution: Lean to the left, pushing your right hip out until you feel a stretch along the outside of your

9 Hip Bursitis Exercises To Build Strength & Relieve Pain Read More »

5 Squat Alternatives For Bad Knees

Blog, Fitness, Low-Impact Workouts, Lower Body Workouts, Pain + Recovery, Strength Workouts, Training Advice, WORKOUTS, Workouts for Seniors /

5 Squat Alternatives For Bad Knees Discover five effective squat alternatives for bad knees that target your lower body muscles while minimizing knee strain. Improve strength and stability with these safe exercises. Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises which bump up your metabolism. The problem is that bad knees can get in the way—and they’re a common problem. One study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain. Injuries, surgeries, arthritis, and runner’s knee—there are many reasons you might be experiencing knee pain, but it should never cause you to skip leg day. I’m going to show you the best exercises for bad knees so you can strengthen your legs without putting stress on your knees. Follow along with this video or read the exercises below as I show you the five great squat alternatives for bad knees, or people who just don’t like squats ; ). If you’re looking to rebuild knee strength carefully, check out my 10 exercises for bad knees which focus on carefully strengthening and toning your legs with little to no strain on your knee joints. [adthrive-in-post-video-player video-id=”kW9yUMDJ” upload-date=”2020-07-24T22:45:18.000Z” name=”5 Exercise Modifications For Bad Knees and A Low-Impact Workout Plan” description=”Your workout with five great exercise modifications for bad knees! Try this workout and make your knees happier, while still working up a sweat! ” player-type=”static”] 1. Stability Ball Wall Squats Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball. These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain. Stability ball wall squat How to Perform a Stability Ball Wall Squat Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat. Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses. Get a feel for this and then add some dumbbells in your hand to make it harder. Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep legs hip width apart, and focus your weight in your heels! 2. Reverse Lunges The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints. Reverse lunges How to Perform Reverse Lunges Stand tall with your feet hip distance apart. Take a large step backward and lower your body toward the floor.  Both legs should be bent at a 90-degree angle at the bottom of the lunge. Rise back to start and repeat. Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you. 3. Deadlifts The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain. How to Perform Deadlifts: Start standing with feet hip distance apart and dumbbells resting in front of thighs. Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor. Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position. Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes. 4. Glute Bridges The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort. Glute bridges How to Perform a Glute Bridge: Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones. Place your arms flat on the floor at your sides and tuck your shoulders under your back. Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat. Continue to move your hips up and down for 30 seconds. Tip: Try single leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges. 5. Stability Hamstring Roll-In Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress. How to Perform Stability Ball Hamstring Roll Ins Begin lying on back, arms by side and feet on top of stability ball. Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat. Pull heels toward glutes rolling ball in, then push the ball back out. Continue

5 Squat Alternatives For Bad Knees Read More »

7 Proven Ways to Burn More Fat While Walking

Blog, Training Advice, Training Tips, Walking Workouts /

7 Proven Ways to Burn More Fat While Walking Discover 7 proven strategies to supercharge your walking routine and burn more fat, tailored for women over 50. As a seasoned fitness influencer and personal trainer, I share practical tips to help you stay fit, strong, and energized on your fitness journey. If you’re someone who loves walking but is unsure how to maximize fat burn, you’re in the right place. Not only is walking low impact and gentle on your joints, but it also helps you stay active, clears your mind, and can, indeed, help you burn fat and lose weight. However, if your goal is to shed some pounds, you need to be strategic about it. I’m going to share seven proven ways to burn more fat while walking and make weight loss a real possibility. These walking strategies can make all the difference! Understanding Fat Burn and Calorie Deficit Before I get into the strategies, it’s vital to understand how fat burning works. When you exercise, your body uses two types of fuel—carbohydrates and fats. While the type of fuel you’re burning can vary, you do tend to burn more fat when exercising in lower intensity heart rate zones, like zone 2. If you want to learn more about heart rate zones, use my target heart rate zone calculator guide to get started! However, the key to losing weight is creating a calorie deficit. Simply put, you need to burn more calories than you consume. So don’t get too caught up in which type of fuel you’re using during exercise. The goal should be to move more and eat healthily to create that calorie deficit and ultimately lose body fat. With this understanding, let’s explore seven strategies to pump up your walking routine to help you achieve your weight loss goals. Don’t be afraid to take it up a notch, be inspired to know you are getting stronger and more fit. 1. Increase Your Step Count The most obvious strategy to burn more fat while walking is to increase your step count. Once you’re truly aware of your movement, you become motivated to match it daily and maybe set a goal to increase your step count. Start tracking your steps—there are many different ways to do this. You can use any fitness tracker like a Fitbit, an Apple Watch, a Whoop band, or an Oura ring. Tracking your steps can become almost like a daily game. They say what we track, we can improve. If you’re not tracking your step count, how do you really know how many steps you’re getting in? I set a goal for myself to hit 10,000 steps every day, and recently, I’ve increased my goal. The more steps you get in, the more calories you’re going to burn, and the more energy you’re going to expend. The more energy you’re burning, the more likely you are to get into a calorie deficit. I explain this in more detail in my guide to how many steps you need a day to lose weight. Some days, I hit 20,000 steps; other days, just 5,000. But my goal now is to average 12,000 steps a day. 2. Increase Your Speed The second strategy for burning more fat while walking is another obvious one—increase your speed. Many people don’t realize they’ve gotten into a habit of walking at a specific pace. By simply picking up the pace and doing some brisk walking, you can burn more calories. Speed walking engages more muscles, increases your heart rate, and ultimately leads to greater calorie expenditure. Start by setting small speed goals, like walking a bit faster for 5-10 minutes, and gradually increase this duration as your stamina improves. Over time, you’ll find that you’re able to walk faster naturally, and you’ll be burning more calories without even realizing it. 3. Walk on an Incline The third strategy is to walk on an incline. And while I have some great treadmill workouts for weight loss, this doesn’t necessarily mean you have to use a treadmill. You can look for inclines in your regular walking paths, whether it’s a hill, a set of stairs, or even a steep driveway. Walking uphill requires more effort, engages different muscle groups, and significantly increases calorie burn. If you prefer using a treadmill, gradually increase the incline just as you would with your step count. Start with a slight incline and work your way up to steeper angles. This variation in terrain will not only make your walks more challenging but also prevent workout monotony. 4. Incorporate Intervals The fourth strategy for increasing your fat burn while walking is to incorporate intervals into your walking routine. Interval training involves alternating between periods of high intensity and low intensity. For instance, you could walk at a brisk pace for 2 minutes, then slow down for 1 minute, and repeat this cycle. Using a timer, pick up your pace using a work-to-rest ratio that challenges you. I normally walk in a zone 2 pace, where I can comfortably talk but am breathing through my mouth not my nose. With intervals, I push myself to zones 3 or 4, sometimes even jogging for short bursts. You can customize the intervals to suit your fitness level and goals. 5. Try Nordic Walking Strategy number five is to add walking sticks, also known as Nordic walking. This involves using specially designed poles to increase resistance and improve posture and balance while you walk. Research shows that Nordic walking can increase calorie burn by 20% compared to regular walking and uses 90% of your body’s muscles. Nordic walking not only boosts your cardiovascular fitness but also engages your arms, shoulders, and core, providing a full-body workout. It’s especially beneficial for those looking to add variety to their walking routine and enhance their overall fitness. 6. Add a Walking Vest The sixth strategy for burning more fat while walking is to add a weighted vest. A weighted vest can increase the

7 Proven Ways to Burn More Fat While Walking Read More »

Best Lower Ab Workout For Women (15 Toning Exercises!)

ab workout, Blog, core exercises, Core Workouts, Fitness, lower abs, lower abs workout, Training Advice, WORKOUTS /

Best Lower Ab Workout For Women (15 Toning Exercises!) Discover the best lower ab workout for women to strengthen your core, improve stability, and alleviate back pain. The benefits of a strong core extend way beyond toned abs—it can improve your daily life, too! After decades of experience training women, I can tell you my lower abs workout for women is a great way to help build that necessary core strength. Whether you bend, lift, twist, or stand, your core is essential for maintaining balance and stability. (Not to mention, it can also alleviate lower back pain.) You may have weak abdominal muscles if you live a more sedentary lifestyle (i.e., lots of sitting and not enough activity), struggle with losing menopause belly fat, or if you’ve given birth or have a condition called diastasis recti, in which the ab muscles begin to separate during pregnancy.  By adding my lower ab exercises to your overall core exercise routine (while maintaining a healthy diet), you’re bound to see improved stability, less back pain, and more defined lower abs. Each of my handpicked lower stomach exercises can help tone and strengthen your core, reduce lower back pain, and keep you feeling fit, strong, and energized. Be sure to take your time and maintain good form (these are not about speed!), and remember to breathe. Here are the 15 best lower abs exercises to incorporate into your workout routine:  1. Plank The plank is a staple of most ab workouts because it recruits the entire core! Try my 8 minute plank challenge to build your muscles! How to perform a plank: Begin kneeling on all fours with your hands directly under your shoulders and toes on the mat. Tighten your abdominals and raise your body up off the floor, lengthening your legs behind you. Hold your entire body tight, and remember to breathe. 2. Bird Dog Bird dogs strengthen the lower back and abdominals while promoting stability and balance. How to perform a bird dog: Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you. Repeat on the other side. 3. Forearm Side Plank The forearm side plank move doesn’t just target your core, it also strengthens your shoulders and upper back. How to perform a forearm side plank: Being lying on the floor with your forearm on the mat and your shoulder stacked over your elbow. Legs are long, with your feet stacked on top of each other. Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try not to let your hips rise or drop. Repeat on the other side. 4. Bend-Extend Ab Tuck Bend-extend ab tucks are great for working your lower abdominal area and protecting your lower back. How to perform a bend-extend ab tuck: Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat, keeping the knees bent. Keep abs tight, press your legs out long, and your lower back down slightly (you should feel your lower abdominals working). Push yourself back up and pull your knees in to return to the start position. 5. Bicycle Crunch Performing bicycle crunches help build coordination and a strong core. How to perform a bicycle crunch: Start lying on your back with your feet off the floor and legs in a tabletop position. Hands are behind your head, and your head, neck, and shoulders are flexed off the mat. Bring one knee in and to the opposite elbow, reaching towards it. Repeat on the other side in a crisscross motion working the obliques. 6. Toe Reach Performing toe reaches will focus on core engagement and target your transverse abdominis. How to perform toe reaches: Start on your back with your legs long-reaching towards the ceiling. Bring your head, neck, and shoulders off the mat and reach your arms up towards your feet. Return to the tips of the shoulders and repeat. 7. V-Up V-ups are one of the best lower ab workouts for women! How to perform v-ups: Lie flat on the floor and extend your arms behind your head. Keep your feet together and your toes pointed. Keep your legs straight and lift them up as you raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position. 8. Bridge The bridge move stretches the chest, neck, spine, and hips while strengthening the glutes, core, and lower back. It also promotes good posture! How to perform a bridge:  Begin lying on your back with your knees bent and feet flat on the floor close to the glutes. Place your arms flat on the floor next to you, tucking your shoulders under your back. Align your knees with your hip bones. Press your palms down as you lift your hips high and squeeze the glutes and abdominals. Keep your neck relaxed on the mat. Continue to breathe and hold for 30 seconds. 9. Full-Body Roll-Up Performing full-body roll-ups challenge your core and give you a great stretch for your back.  How to perform a full-body roll-up: Start lying on the mat with your arms extended overhead, legs long, and feet flexed. Inhale as you lift your arms up and begin curling your chin and chest forward. Exhale as you roll the entire torso up and over your legs, keeping your abs engaged while reaching for your toes. Inhale as you begin rolling your spine back down one vertebra at a time, and exhale as the upper portion of the back lowers and your arms reach pack overhead.  Repeat moving slowly and using the abdominals to lift and lower.  10. Dead Bug Dead bugs are low-impact and promote coordination, posture, and core strength while working the lower abs. How to

Best Lower Ab Workout For Women (15 Toning Exercises!) Read More »

5 Benefits of HIIT Workouts During Menopause

Blog, Fitness, HIIT Workouts, menopause, Training Advice, Training Tips, Women's Health, WORKOUTS, Workouts for Seniors /

5 Benefits of HIIT Workouts During Menopause In the realm of fitness, High-Intensity Interval Training (HIIT) has gained a lot of traction for its efficiency and effectiveness. But how does it fare for midlife women, particularly those navigating perimenopause and post-menopause stages? As a 59-year-old personal trainer with over three decades of experience, I’m here to tell you that HIIT can be a game-changer for us. In midlife, we women are experiencing changes in our metabolism and hormonal imbalances. HIIT can be great way to push yourself a little harder and improve many health markers. If you have been fairly sedentary for the past few decades, you will want to work your way up to HIIT training.  But, if you have been mildly active and are ready for more, read on and let me tell you why HIIT exercise isn’t harmful and is actually helpful for your heart health, metabolism, bone health, muscle mass and more.   The Mayo Clinic backs me up with findings that HIIT training can reverse the aging process in older adults. Here are the benefits of HIIT workouts during menopause: 1. Metabolism Boost As we age, our metabolism naturally slows down, which can make maintaining or losing weight more challenging. HIIT workouts during menopause is an effective way to counteract this metabolic decline. The high-intensity nature of HIIT workouts creates an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). This means that after a HIIT session, your body continues to burn calories at an elevated rate, even when you’re at rest. This boost in metabolic rate helps combat midlife weight gain, making it easier to manage a healthy weight and improve overall metabolic health. Here are a few additional resources about metabolism during menopause: How to Increase Your Metabolism After 50 How to Find Your Metabolic Body Type Foods That Help Increase Metabolism & Burn Fat 2. Muscle Mass A common menopausal symptom for women is a decrease in muscle mass due to hormonal changes (decreasing estrogen and progesterone) and lack of use. HIIT is not only about cardio; it often incorporates strength training elements that are crucial for maintaining and building muscle mass. The high-intensity intervals push your muscles to their limits, promoting muscle growth and strength. Preserving muscle mass is vital as it supports overall metabolic rate, aids in weight management, and enhances functional fitness, helping us stay strong and active in our daily lives. 3. Bone Mass Bone density decreases as we age if we are not actively doing something to maintain it or increase it. This process naturally increases the risk of osteoporosis and fractures. HIIT often includes weight-bearing and resistance exercises that are essential for maintaining and even improving bone density. These exercises stimulate bone formation and help slow down the rate of bone loss. By incorporating HIIT into your fitness routine, you can support your bone health, reduce the risk of osteoporosis, and maintain a stronger skeletal structure.  4. Lifestyle Improvements HIIT is well known for its cardiovascular benefits, which are crucial for maintaining heart health as we age. Regular HIIT workouts improve heart function, increase stamina, and enhance overall cardiovascular health. Additionally, HIIT is known to boost energy levels, improve mood, and enhance mental clarity. The endorphin release during high-intensity exercise can help alleviate stress and anxiety, leading to a better quality of life. These improvements extend beyond physical health, positively impacting our mental and emotional well-being. The big thing here is to realize YOU define what “high intensity” means to you. As I’ve gotten older, what I call high intensity may feel easy to a 30 year old female. It’s about how it feels in your body and how you push yourself.  5. Time Efficiency One of the greatest advantages of HIIT is its time efficiency. In our midlife years, balancing work, family, and personal commitments can be challenging, and finding time for exercise might seem daunting. HIIT workouts can be completed in as little as 20-30 minutes, making them easy to fit into a busy schedule. Despite the shorter duration, HIIT workouts are highly effective, providing the benefits of longer exercise sessions in a fraction of the time. This efficiency can help you stay consistent with your fitness routine, even with a packed schedule. The Argument Against HIIT and the Cortisol Myths Now that I’ve shared the benefits of HIIT workouts during menopause, I wanted to address the argument you may have heard against it. Menopausal women seem to hear from their doctors and media sources that increased cortisol is the reason they are gaining belly fat and that high intensity exercise elevates cortisol levels so they need to stop. That is oversimplified and incorrect.  Cortisol which is often referred to as the “stress hormone”, is a misunderstood topic. While it’s true that acute stress from intense workouts can temporarily elevate cortisol, it’s important to differentiate between acute and chronic stress. Acute stress is a short-term response to a specific event or situation, such as a sudden increase in workload or an unexpected argument.  Chronic stress is a prolonged and ongoing state of stress that can be caused by factors such as chronic health conditions, financial difficulties, or relationship problems. During exercise, our bodies experience an acute stress response due to the physical demands placed on our muscles and cardiovascular system. This triggers the release of cortisol. In small amounts, like when you exercise, cortisol can actually be beneficial as it helps to regulate blood sugar levels and aids in tissue repair.  However, excessive or chronic release of cortisol can have negative effects on our health. Chronic elevation of cortisol levels has also been linked to an increased risk of chronic diseases such as heart disease, diabetes, and obesity. The real takeaway is managing balance and ensuring recovery times between workouts, which allows the body to reap the benefits without succumbing to chronic stress. How Much HIIT Exercise Should You do in Peri and Post Menopause? Balancing HIIT with other forms of exercise is crucial. Aim for 2-3 HIIT sessions per

5 Benefits of HIIT Workouts During Menopause Read More »

The Powerful Benefits of Agility Ladder Exercise

Blog, Fitness, Training Advice, Training Tips /

The Powerful Benefits of Agility Ladder Exercise Agility ladder exercise is great for so many reasons. Yes, your heart rate increases and you burn lots of calories, but there’s so much more to it than that. Ladder drills will mix up your workout and keep you interested even when you’re in a fitness rut. I’m going to walk you through each of the benefits of agility ladder exercise so you can see just how powerful this form of exercise is. Once I convince you to try using an agility ladder, make sure you try my favorite agility ladder drills that burn calories fast! 1. Improves Speed, Agility, and Quickness Whether you’re an athlete or an exercise newbie, agility ladder drills are the perfect form of cross-training because they help improve your speed, agility, and quickness. Speed: your ability to move with fast feet in one direction as quickly as possible Agility: your coordination—your ability to accelerate, decelerate, and handle a change of direction Quickness: your ability to use fast footwork to react or switch positions quickly These three factors not only improve your athletic performance in other sports and activities but can help you boost your fitness level for virtually any type of workout you do. You’ll see the benefits in your strength training, cardio workouts and even your yoga practice. 2. Enhances Balance and Flexibility Agility ladder drills require coordinated and controlled footwork that helps improve balance and lower body flexibility. Balance is a critical component in sports, and also in regular daily life. These agility ladder exercises involve all three planes of motion to help you develop and maintain great balance. And improving your balance may help reduce the risk of falls and injuries. It’s a win, win! 3. Increases Cardiovascular Fitness These drills help burn calories and build endurance, leading to improved overall fitness and a healthy body composition. Because agility ladder drills require so much precision, foot speed, and focus, they can elevate your heart rate in a short amount of time. Getting your heart rate up through cardiovascular exercise is a great way to keep your heart healthy and young. The CDC recommends a minimum of 150 minutes of heart-pumping cardio per week; agility ladder exercises can certainly be a part of that! You can also check out my top 9 picks for the best cardio workouts for weight loss. No running included! 4. Agility Ladder Exercise Burns Tons Of Calories Speed ladder drills are a great form of cardio that burn mega calories! They are considered a type of high-intensity interval training (HIIT). This means they do what I always preach- accomplish more in less time! By going “all-out” in short bursts of intense effort and then taking a brief pause, you typically blast fat and burn more calories than you would be doing most lower-intensity, steady-state cardio activities. There are many different types of workouts that fall into this HIIT category. You can see a few of my favorites in my list of 7 total body exercises that burn fat and build muscle. 5. Keeps You Mentally Sharp Stay young with a workout that will keep you on your toes and thinking fast! These agility ladder drills require you to focus and concentrate, connecting your brain to your body. Improving your coordination not only benefits your daily life, but keeps your mind young. Many people deal with increased brain fog symptoms as they age, and regular exercise can help. Your mind tells your body how and when to move. And with these agility ladder drills, you are thinking on your feet, pun intended! Studies show that Alzheimer’s patients who participate in exercise programs including balance and coordination components retain more muscle strength and control than patients who do not. Plus, from the moment you put your foot into the first ladder exercise, your brain will be focused and your training session will fly by. 6. It’s FUN! We all get bored sometimes with our workout. If you feel like you’re in a rut and sick of trudging away on the treadmill one more day, try these ladder drills instead! I promise you will feel more athletic and agile the more you work with agility laddersl. Go at your own speed and look for improvement with repetition. You can do ladder exercises outside, in the garage, or in the basement. It’s something different, and it’s just plain fun. Your kids may even want to join in! And if you watched the video above, you are seeing my in-person boot camp using the ladders outside. Ladders have become a fan favorite of this group. We have around 70 people working out and having fun! Choosing the Right Agility Ladder For You There are several different styles of agility ladders. I love the roll out ladders. They are more expensive but also more durable and stable. I have have mine for a decade and still using the same one. They also are better for stability because you are less likely to trip on this style. The slat style ladders are popular because they are affordable and easy to fold up and carry with you. Often these are used on grass or football fields for youth sports. Here are a few styles to consider if you’re shopping for a slat style agility ladder: Slatted Agility Ladder with Carry Bag 20 ft Exercise Ladder with Ground Stakes Product Image Product Name Primary Button Teenitor 13 Rung Agility Ladder Speed Ladder Training Ladder for Speed, Carry Bag Agility Training Equipment, Workout Ladder Check Price Ohuhu Agility Ladder Speed Training Equipment 12 Rung Exercise Ladders with Ground Stakes | Ladder with Carry Bag Check Price Teenitor 13 Rung Agility Ladder Speed Ladder Training Ladder for Speed, Carry Bag Agility Training Equipment, Workout Ladder Check Price Ohuhu Agility Ladder Speed Training Equipment 12 Rung Exercise Ladders with Ground Stakes | Ladder with Carry Bag Check Price Agility ladder exercise is great for so many reasons. Yes, your heart rate increases and you burn lots

The Powerful Benefits of Agility Ladder Exercise Read More »

How Functional Strength Training Helps Maintain Independence

Blog, Fitness, Strength Workouts, Training Advice, Training Tips, Women's Health /

How Functional Strength Training Helps Maintain Independence Functional strength training is the key to maintaining mobility and independence at every age. It builds muscles commonly used in everyday activities, making it easier and more enjoyable to move through your day. If you’re new to the concept of functional fitness, keep reading! I’m breaking down what exactly it is, how you can incorporate functional workouts into your schedule and the benefits that come with doing that. Plus, I’m giving you my favorite functional strength training exercises to get started with! What Is Functional Strength Training? Alright, ladies, let’s talk about functional strength training. As we age, many women including myself are switching our reasons for strength training from vanity (aesthetics) to wanting to just move better and be active in our daily life.  I know the term “functional strength” might sound a bit daunting, but trust me, it’s nothing complicated. In fact, it’s all about getting back to the basics and focusing on movements that mimic everyday activities. As we hit our 40s and beyond, maintaining functional strength becomes crucial for our overall health and well-being. What Is A Functional Strength Workout? So, what exactly makes it a workout? Well, picture this: you’re lifting groceries, carrying your grandkids, or even just getting up from a chair. These are all movements that require strength and stability in various muscles throughout your body. A functional strength workout targets those muscles, helping you build strength and endurance for real-life activities. Now, let’s break it down a bit further. A typical functional strength workout might include exercises like squats, lunges, push-ups, and rows. These movements engage multiple muscle groups at once, rather than isolating individual muscles like you might do with traditional weightlifting exercises. This not only saves time but also helps improve coordination and balance, which are essential as we age. (To learn more about this concept, check out which muscles groups are the best to workout together.) But functional strength isn’t just about lifting weights. It’s also about incorporating movements that challenge your stability and mobility, like balancing on one leg or doing core exercises on an unstable surface. These types of exercises help improve your body’s ability to move efficiently and reduce the risk of injury in everyday activities. Is Functional Strength Training Effective?  Absolutely! Functional fitness training is incredibly effective, especially for midlife women. Here are a few reasons why: Real-World Applicability Functional training focuses on movements that mimic everyday activities. As we age, it’s vital to maintain strength and mobility for tasks like lifting groceries, bending down to pick something up, or even playing with grandchildren. By training our bodies to perform these movements effectively, we enhance our ability to navigate daily life with ease. Prevention of Injuries Functional strength training targets multiple muscle groups simultaneously, improving overall strength, stability, and coordination. This comprehensive approach helps reduce the risk of injuries, particularly common ones that occur during daily activities or as a result of age-related declines in muscle mass and flexibility. Improved Functional Capacity As midlife women, we want to maintain our independence and quality of life for as long as possible. Functional fitness training helps us do just that by enhancing our functional capacity—the ability to perform tasks and activities efficiently and safely. Whether it’s climbing stairs, carrying groceries, or participating in recreational activities, functional training ensures that we can continue to enjoy life to the fullest. Enhanced Balance and Mobility Many functional exercises involve movements that challenge balance and proprioception, which is our body’s awareness of its position in space. By incorporating balance exercises into our workouts, we can improve our balance and reduce the risk of falls—a common concern for older adults. Here are a few more of my recommendations for building strength, balance, and mobility: 15 Best Mobility Exercises to Stay Active at Any Age Best Strength Training Moves for Women Over 50 Exercises to Improve Balance at Any Age Adaptability Functional training can be tailored to suit individual needs and fitness levels. Whether you’re a beginner or an experienced exerciser, there are endless variations and progressions to keep your workouts challenging and effective. Why is Functional Training Important?  Overall, functional fitness training is essential for midlife women because it helps us maintain our independence, prevent injuries, and improve our overall quality of life as we age.  Whether you’re a seasoned gym-goer or just starting out, incorporating functional strength workouts into your routine is key to staying strong, healthy, and independent as you navigate through midlife and beyond. Remember, it’s not about how much weight you can lift, but how well you can move and function in your daily life. So, let’s get moving and embrace the power of functional strength! How to Incorporate Functional Strength Training Into Your Workouts It’s easy to add some of these exercises into your workouts. Do a few each day and spend even 10-15 minutes on some sort of functional training.    Some common functional exercises to include in your workouts include: Push-Ups (push motion)  Mid Back Rows (pull motion)  Walking Lunges (everyday leg strength)  Jumping, Lunging, or Stepping onto an Elevated Surface (use your step platform)  Bodyweight Squats (getting out of a chair)  Russian Twists (core rotation)  Single Leg Deadlifts (movements done while balancing on one leg) Product Image Product Name Primary Button Amazon Basics Neoprene Coated Dumbbell Hand Weight Set, Set of 2 Check Price The Step – Original Aerobic Platform for Total Body Fitness Check Price SPRI Xertube Resistance Bands with Handles Check Price Amazon Basics Neoprene Coated Dumbbell Hand Weight Set, Set of 2 Check Price The Step – Original Aerobic Platform for Total Body Fitness Check Price SPRI Xertube Resistance Bands with Handles Check Price Functional strength training is the key to maintaining mobility and independence at every age. It builds muscles commonly used in everyday activities, making it easier and more enjoyable to move through your day. If you’re new to the concept of functional fitness, keep reading! I’m breaking down what exactly

How Functional Strength Training Helps Maintain Independence Read More »

When Should You Increase Your Weights?

Blog, Fitness, Strength Workouts, Training Advice, Training Tips, Women's Health /

When Should You Increase Your Weights? A question I get from women every week is how should I know when I should switch up my weights? This is a great question because knowing when to increase your dumbbells in your exercise routine is essential for continued progress, motivation, results and to avoid plateaus.  I’ve shared many times about the benefits of strength training exercises for midlife women and why muscle strength is key for longevity and aging well. Assuming you are doing some resistance training already, this question comes up all the time. Women tend to be afraid of heavy lifting thinking they will become bulky and thick. But, that’s the opposite of what happens for most women. Typically using heavier weights with fewer reps will help to: Increase your lean muscle mass to change your body composition Improve your metabolic rate Sculpt your muscles and to give you more energy The good news is you are never too late or too old to build muscle. Many women are stronger in their later years because they more time to focus on taking better care of themselves. Famous author, Miriam Nelson, outlines in her best selling book, Strong Women Stay Young, how after a year of strength training twice a week, women’s bodies were 15 to 20 years more youthful. They had less fat and more muscle; bone loss was prevented or reversed; their strength and energy increased dramatically; and they showed surprising gains in balance and flexibility. So if you think you might be ready to increase your weights, check this list first! After teaching strength classes and lifting weights myself for 30 years, here is my advice for when to increase your dumbbells. Consistent Ease If you find that your current dumbbells feel too light or easy to lift throughout your entire workout, it’s a clear sign that it’s time to increase the resistance. Your muscles adapt and grow stronger over time, so what once challenged you may now feel like a breeze. I always say, “the struggle is real” when weight lifting. It should feel hard to do and make you work! Repetitions Increase Another way to look at it is, if you’re consistently hitting the higher end of your repetition range with ease (e.g., 12-15 reps when aiming for 8-12), it’s a cue to up the weight. Hitting your desired rep range with comfort indicates your muscles are no longer being adequately challenged. No Muscle Fatigue Muscle fatigue during and after your workout is a good indicator that you’re pushing your muscles to their limits. If you’re not feeling that satisfying burn or fatigue after your sets, it’s time to dial up the weight to stimulate further growth. As I said above, a good rule of thumb is to struggle to do those last few reps and keep your rep range no higher than 15 per set. Plateaus in Progress If you’ve hit an exercise plateau in your strength gains or muscle growth despite consistent effort and proper form, it could be due to your dumbbells being too light. Increasing the resistance forces your muscles to adapt and grow beyond their current capacity.  Improved Technique As your form and technique improve over time, you’ll find exercises becoming more manageable. While this is a positive sign of progress, it also means it’s time to challenge yourself with heavier weights to continue seeing improvements in strength and muscle definition. I always say “Good form first before increasing load.” If you’re newer to weight training, take a look at my strength training for beginner’s guide for helpful tips! Minimal Soreness While you don’t need to feel sore after every workout, minimal or no soreness could indicate that your muscles have adapted to your current routine. Gradually increasing the weight will help reintroduce that soreness, indicating muscle growth and adaptation. You can also learn more about which muscles groups to workout together to get the most out of your exercise. Energy Surplus If you’re finishing your workouts with plenty of energy to spare, it’s a sign that your current weights aren’t pushing you to your limits. Increasing the resistance will require more effort, leaving you feeling appropriately fatigued post-workout. Time Elapsed This is the concept of progressive overload. Generally, every 4-6 weeks, it’s advisable to reassess your weights and make adjustments accordingly. This timeframe allows for sufficient adaptation and progress monitoring, ensuring you stay on track towards your strength and muscle-building goals. The Bottom Line If your goals involve wanting to sculpt and build your muscles to get stronger, you have to go heavier and break down your muscle fibers, so they can repair and remodel. Don’t get me wrong, lifting light weights with higher reps has it’s place to improve your muscle endurance. But, if your goal is getting stronger and toned, heavy weights are your friend. One last thing, lifting heavier weights helps to build bone mass which is an important concept for us older women. Along with good nutrition, pumping iron can help to strengthen your bones so keep going with your weight training and keep progressing!  A question I get from women every week is how should I know when I should switch up my weights? This is a great question because knowing when to increase your dumbbells in your exercise routine is essential for continued progress, motivation, results and to avoid plateaus.  I’ve shared many times about the benefits of strength […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/when-should-you-increase-your-weights/Get Healthy U | Chris Freytag

When Should You Increase Your Weights? Read More »

3 Metabolic Body Types Explained (Find Yours!)

Blog, Fitness, Healthy Living, Lifestyle, Training Advice, Training Tips /

3 Metabolic Body Types Explained (Find Yours!) Understanding the three metabolic body types is an important step in learning exactly what your body needs when it comes to nutrition and exercise. Do you know yours? People come in all shapes in sizes, depending on genetics and lifestyle choices. Maybe you’re one of those people who stays slim no matter what you eat, or maybe you struggle a little more with weight loss. Either way, it all comes down to your metabolic type—or the way your body processes and utilizes nutrients. There are three main metabolic body types: mesomorph, ectomorph, and endomorph. Learning about the different types of metabolism can help you train and eat specifically for your body type, and I’ll cover them all here! Metabolism Basics Before discussing the different metabolic types, it’s helpful to understand how, exactly, your metabolism works. In short, metabolism is the process by which your body changes calories from food and drink into energy. Even at rest, your body needs energy for everything it does, including breathing, sending blood through the body, maintaining hormone levels, and growing and repairing cells. The number of calories your body uses to do all of these things is known as basal metabolic rate. Your basal metabolic rate is determined mainly by muscle mass, but also relies on your body composition, sex, and age. Metabolism works at different intensities in different people (i.e., a “fast” or “slow” metabolism), and is mostly determined by your genes. The Different Metabolic Body Types Now that you understand the general metabolism process, here is a breakdown of each of the different metabolic body types: Ectomorph Ectomorphs are naturally slim individuals with a fast metabolism. They typically have a lean body frame, long limbs, and a hard time gaining weight. Ectomorphs tend to burn calories quickly and may need to increase their calorie intake to support their energy needs. Mesomorph Mesomorphs have a naturally athletic build with well-defined muscles and a medium frame. They are the lucky ones who can easily gain muscle and lose fat. Mesomorphs usually have a balanced metabolism and can focus on maintaining their physique through a combination of exercise and proper nutrition. Endomorph Endomorphs tend to store more body fat and have a slower metabolism. They often have a softer, curvier body shape and may find it challenging to lose weight. Endomorphs benefit from a balanced approach to nutrition and exercise, focusing on diet plans and maintaining a calorie deficit to support weight loss goals. Understanding the different metabolic body types can help you determine the best ways to lose weight and stay healthy. For example, following a metabolic diet based on your body shape can be a game changer!  The reason? People have different macronutrient needs based on their metabolic types. Knowing the types of metabolism can really help you understand your unique body type and how to work with it, not against it. How Do I Know My Metabolism Type? Below, I’ve outlined the characteristics of each metabolic body type so you can assess which category you might fall into. Keep in mind that many people are a combination of two body types, so don’t stress about completely fitting the bill of one specifically! Read on to get the low-down on each of the three metabolic body types, plus fitness and diet tips to tailor your, energy and life to match your specific type. Use these tips as a way to maximize your weight loss potential and help you make the most of your genetic makeup. Remember, we are all born beautiful in our individual shapes and sizes. Listen to your body and follow only the advice that resonates with you! Metabolic Body Type #1: Ectomorph Ectomorphs are typically slender, with small joints and a light build. Think of that slim friend who tends to eat whatever she wants without gaining a pound. Ectomorphs have a narrow frame and fast metabolism, meaning they’re often able to overeat without gaining much weight. Ectomorph Characteristics Thin, lean body Flat chest Small shoulders Not muscular Fast metabolism Prone to periods of hyperactivity Hard to gain weight Nutrition Advice For The Ectomorph Body Type If are an ectomorph and looking to maintain a healthy weight while getting stronger, it’s essential to get enough protein and incorporate strength training into your workout routine.  Here are more nutrition tips for the ectomorph body type: Always eat breakfast as a part of your diet! Try one of my favorite, easy healthy breakfast recipes. Your body tends to use all three macronutrients equally, also known as a Triple Macro Burner. Eat a greater amount of healthy whole grains and complex carbohydrates, especially post-workout. Eat more frequently; for example, eating 6 smaller meals spread over the course of the day instead of 3 larger ones. Supplement with protein shakes like this Peanut Butter Cup Protein Smoothiebefore or after your workouts. Fitness Advice For The Ectomorph Body Type If you’re not already, be sure you’re incorporating strength training into your weekly workouts and prioritize that over cardio. Focus on simple strength workouts three days a week that hone in on all the major muscle groups. Try some compound moves and work towards heavier weights to see some changes.    Here are some great strength workouts for Ectomorphs: The Beginner Strength Training Guide for Women 20-Minute Back To Basics Strength Workout Strength Training for Women Over 50: 11 Moves Too often, ectomorphs haven’t given strength training a proper chance because it feels hard to put on the muscle.  Stay consistent, go heavier, and you may see muscles emerge! Metabolic Body Type #2: Mesomorph Mesomorphs typically have an athletic, medium build and can gain muscle easily. Unfortunately, they also gain fat easily, so they need to be careful not to overeat—which many tend to do because they take their naturally athletic body for granted. Mesomorph Characteristics Athletic Medium-sized body structure Strong Broad shoulders Gains muscle easily Responds well to exercise Extra body fat tends to be in the lower

3 Metabolic Body Types Explained (Find Yours!) Read More »