Is Walking Enough Exercise? A Cardiologist Answers

There are seasons in life when a 15-minute walk is the most you can commit to your exercise routine—and, hey, that’s 100 percent okay. Maybe your job is more of a nine to nine than a nine to five right now, or childcare is monopolizing your free moments. Whatever the case, we asked a cardiologist to answer the age-old question is walking enough exercise? And the first thing you need to know is that the simple answer is yes.

According to Michael Weinrauch, MD, a New Jersey-based cardiologist, the bottom line is that even the smallest neighborhood loop can have an immense impact on your health and well-being. “The take home point here is that even 15 minutes a day of walking, without stopping, provides benefit with regards to cardiovascular morbidity and mortality,” he says.

Morbidity refers to illness or disease, while mortality refers to death. Research has associated 15 minutes of activity with a 22 percent lower risk of death (mortality), and walking with a 43 percent reduced risk in stroke and reduction the risk factors of heart attack (morbidity), regardless of how fast your heart is beating. “Keep in mind, most of the research that has been done on the benefits of walking have been done without monitoring heart rates during physical activity.

Remember, the Fitbit and smart watch apps are still actually a relatively new phenomenon,” adds Dr. Weinrauch. Long story, short: The morbidity and mortality benefits of walking seem to occur regardless of your heart’s beats per minute (BPMs). 

“The take home point here is that even 15 minutes a day of walking, without stopping, provides benefit with regards to cardiovascular morbidity and mortality.” – Michael Weinrauch, MD, cardiologist

With that being said, you can increase your cardiovascular fitness by increasing your heart rate and going longer distances—and that may offer even more benefits when it come to morbidity and mortality. “Cardiovascular fitness or aerobic fitness can be defined as a measurement of the body’s ability to deliver oxygen to its muscles,” explains Dr. Weinrauch.

VO2 Max, which is the maximum rate that oxygen can be consumed during exercise that increases in intensity, is the gold standard for measurement of fitness.” However, it’s really up to you how “fit” you want to be. If you’re someone who wants to build up your VO2 max so you can run a marathon, fantastic. And if you’re someone who’s content with a brisk walk to your favorite coffee store, that’s also great.

“The bottom line is, if you are walking to improve your health, do not worry about how high to raise your heart rate. If you are interested improving your cardiovascular fitness in addition to improving your health, then more vigorous exercise training will likely be necessary,” Dr. Weinrauch says.

It’s the choose your own adventure of fitness. And regardless of your choice, you’re still collecting those morbidity and mortality benefits as long as you clock your 15 minutes each day.

Make sure to stretch after you walk! 

Kells McPhillips

By: Kells McPhillips

Source: Is Walking Enough Exercise? A Cardiologist Answers | Well+Good

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Critics:

Brisk walking, like any form of exercise, will cause your heart to beat faster. As a general rule, the faster you move, the more your heart rate will increase. For example, running will typically cause a faster heart rate than walking at a leisurely pace. A stronger heart is just one of the many benefits associated with brisk walking and other forms of aerobic or cardiovascular exercise.

The heart just like any other muscle gains strength from exercise. A stronger heart can effortlessly pump more blood with each beat. The resting heart rate of people who regularly exercise tends to be lower because the heart doesn’t have to struggle to pump blood, People who regularly engage in cardiovascular activities like brisk walking have a 45 percent lower risk of developing heart disease than people who don’t maintain an active lifestyle, explains University of Maryland Medical Center.

Brisk walking can help lower “bad” or LDL cholesterol while raising “good “or HDL level. Walking or jogging 12 miles a week has been shown to significantly boost good cholesterol. You need to log at least 20 miles per week or about three miles per day to put a notable dent in LDL levels, explains University of Maryland Medical Center. Walking can also manage blood-pressure levels and lower the risk of type 2 diabetes.

By increasing your speed to a 4.5 mph power walk, at 13 minutes per mile, you can also increase the calories burned per mile. A 125-pound walker burns 77 calories, while a 155-pound person burns 96 calories and a 185-pound walker burns 115 calories per mile.

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How To Lower Resting Heart Rate: 5 Practical Steps To Take Today

How to lower resting heart rate

Wondering how to lower resting heart rate but not sure where to start? We’ve got the expert answers you’re looking for. Heart rate is a great key indicator of overall health and fitness levels. The heart is one of the hardest working muscles in the body so making sure it’s functioning properly is key.

Your heart rate will naturally spike throughout the day depending on how much you move and other factors such as stress levels and stimulants such as coffee, but it’s your resting heart rate that’s most important.

Resting heart rate simply refers to how many times your heart beats per minute whilst in a rested state. The American Heart Association (AHA) recommends taking your resting heart rate when you wake after a good night’s sleep.

You can check your resting heart rate by holding two fingers against one of your pulse points for a minute and counting the number of beats. However, technology can help provide a more accurate reading. The best heart rate monitors can be used in a resting state as well as during physical activity to help you monitor your heart rate zones, whilst today’s best fitness trackers (which include the best Fitbits) also provide heart-rate stats.

Generally speaking, the lower resting heart rate you have, the healthier your heart is and the fitter you are – although factors such as age can play a role. The AHA advises that for most people, a normal resting heart rate should be between 60 – 100. However, for those who are particularly active – professional athletes, for example – it’s okay for it to be between 50 and 60.

Studies have shown that elevated resting heart rates are linked with higher body weight and blood pressure, along with lower levels of physical fitness. If yours is above the recommended range, then there are steps you can take to reduce your resting heart rate. Here are five practical ways to make a start…

Increase your activity levels

There’s a reason that professional athletes have a very low resting heart rate – exercise strengthens the heart muscle. So just like when we get stronger if we increase other muscles, when the heart muscle gets stronger it means it works more efficiently – pumping blood quicker around the body.

Dr Zoe Williams, an NHS GP and wellness ambassador for Garminagrees: “There are a variety of ways you can lower your resting HR, but fitness is a great way to start.  “While it might seem counterintuitive to exercise, as this usually brings your heart rate up, the more frequently you exercise the more your heart will learn to be stronger and be more efficient at pumping blood. Then, when you’re in rest mode, your heart is more easily able to maintain a lower heart rate.”

If you are new to exercise, start slow. You could try walking to lose weight, download one of the best fitness apps, or try the Couch to 5k beginner’s running plan. Alternatively, work with a personal trainer to build a workout routine that is tailored to you. The key is to find something you enjoy doing to ensure you stick with it.

Eat a balanced diet

Of course, one of the main benefits that people talk about when cleaning up their diet is weight loss – but when you start to eat healthily, it has a major effect on how your heart performs too.

Brad Emmott, a personal trainer and Head of Recovery at Manor London explains: “If you’re someone who carries excess weight, your heart is having to work harder to pump blood through it. If you lose that excess weight, it won’t need to work as hard.”

Rather than drastically changing your diet overnight and restricting entire food groups (which is never usually a good idea), take it one step at a time. Try to see it as a lifestyle change, rather than a diet.Start small by increasing the amount of fruit and vegetables you eat every day – five is the recommended daily intake. This will naturally decrease your consumption of processed foods, which are typically high in salt and saturated fat.

From here, start to ‘balance’ your plate at every meal, roughly aiming for half vegetables, a quarter protein and a quarter carbohydrates – the perfect mix for feeling full and fueled. See our portion size guide for more information.

Decrease alcohol and sugar consumption

Most of us like to enjoy the odd glass of wine or gin and tonic with friends. But the effects of regular drinking – especially above the recommended guidelines (14 units a week for Brits, two drinks a day for US men and one drink a day for US women) – can result in an elevated heart rate, high blood pressure and the weakening of the heart muscle over time.

Williams says that too much sugar can have similar effects: “For some, eating sugar in excess can mean the body interprets this significant rise in sugar and energy as the result of stress, and releases cortisol and adrenaline. These hormones cause the heart rate to increase, which will in turn cause blood pressure to rise.”

The guidance in the UK is that adults should have no more than 30g of free sugars a day. In the US, the recommended daily limit is 10 teaspoons.

Get more sleep

Williams says creating better sleeping habits is key to lowering your resting heart rate. “One of the best ways to promote consistent sleep is having a healthy sleep routine. By following a standard schedule, the mind and body become accustomed to a healthy sleep pattern.”Many of the best fitness watches now also have sleep monitoring, which can be a useful tool in understanding your existing sleep patterns.

“By monitoring your sleep you can track improvements and adjust your bedtime accordingly to ensure you are getting between seven- and nine-hours sleep, which should ultimately help lower your resting heart rate overtime,” advises Williams. The best sunrise alarm clocks can also help to establish healthy and regular sleep patterns.

Manage your stress levels

Whether it’s down to your job, home life or personal issues, stress will take its toll on your health. Emmott believes we need to learn to manage it so it doesn’t negatively impact our resting heart rate and overall health.“Stress of any kind, physical or emotional does increase heart rate and can have long-term adverse effects on your health,” he says.

“There is no way to eliminate stress in daily life, but managing it is important to keeping a healthy heart.”In addition to the action points outlined above, he recommends that meditation, social interaction (virtual included) and being in nature can help manage stress levels.

Once again, using a fitness tracker to help assess your stress levels is also a good idea. “Knowing your stress level can help you identify stressful moments throughout your day and could help identify triggers of your stress, so you can begin to eliminate and manage stressful situations,” Williams says.

“For example, if your stress scores were high, it would be a great time to take five minutes away from what you were doing to do some deep breathing. This doesn’t have to impact your day, you can do it while boiling the kettle, but breaking the chronic stress cycle is so important for your long-term health and short-term mental wellbeing.”

 

 

Source: How to lower resting heart rate: 5 practical steps to take today | Fit&Well

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5 Ways Fitness Businesses Have Created Revenue in Pandemic Times

Revenue streams for fitness businesses during the pandemic

When shelter-in-place orders took effect across the country, fitness studios and gyms were forced to find ways to connect with clients outside the typical four walls. As a point of reference, Mindbody reported that 91% of brands using its platform offered virtual classes and events and more than 85% of class-goers started doing livestream classes every week, compared with just 7% of users in 2019. Not surprisingly, outdoor workouts also became popular.

Besides meeting online and outside, studios and gyms thought of other clever ways to connect with clients. To showcase leaders in fitness who found creative ways to stick to coronavirus restrictions while still expanding their reach—and to offer some ideas for how you can expand your own business and community—we talked to “fitpreneurs” across the country. Their methods may inspire you to keep thinking of revenue streams beyond the physical studio as you connect with clients in new, effective ways.

1. Gear Sales and Rentals

Living  rooms became the new go-to gym space when the pandemic hit, as exercise enthusiasts turned to at-home workouts to maintain their fitness. With that shift came a shortage of gym equipment and a backup on orders for kettlebells and dumbbells, for example. Some equipment manufacturers found themselves temporarily out of stock (Schultz 2020).

Meanwhile, fitness studios started renting and selling their own equipment so clients could follow workouts online with the proper setup. Speakeasy of Strength, a personal and semiprivate training facility in Brooklyn, New York, offered kettlebells, ultimate sandbags, minibands and more for sale in August. “While stuck in the uncertainty of the shutdown and what reopening would look like, I wanted to find a solution that would allow us to serve our Speakeasy crew members and neighbors,” says founder and owner Stephen Holiner. “With our expertise, we can guide customers to the right weights and equipment in a way that other online stores can’t. That direct connection with buyers allows us to stick to our mission statement of empowering our neighbors through strength and movement.”

Indoor cycling studios, including CycleBar, which has about 200 studio locations across the country, rented out their bikes when physical spaces shut down in April. “The bike rentals allowed us to successfully pivot to virtual classes and keep our members engaged in not only their workouts but also their studio community,” says CycleBar president Trevor Lucas. “It allowed our owners to provide work to their instructors during such a difficult time and bring some joy to both riders and our studio staff across the country.”

2. Virtual Certification Programs

Sadie Kurzban, founder and CEO of 305 Fitness, a dance-based workout with studio locations in Boston, New York and Washington, D.C. (as well as other pop-up sites), wanted to bring her signature workout to communities outside major cities. But instead of franchising her business, she decided to “invest in the individual” with a certification program. She charges $190 for a week of learning—which moved to Zoom when pandemic restrictions started—and she’s taught her methods to thousands of new instructors.

Instructor certification sign-ups have grown nearly tenfold this year, Kurzban says, and now you can find 305 Fitness–certified instructors across the United States and in France, Brazil, Singapore and Israel. “All of our core values—fun, ownership, action, inclusivity, self-expression, adaptability—are incorporated throughout the weeklong sessions,” Kurzban says. “It was equally important for us to train both the physical skill sets of cuing and counting and the intangibles of how to be an effective and thoughtful leader.” The reason she chose this certification method for expanding her reach? “It comes back to our core value of inclusivity,” she says.

See also: 21 Best Practices to Help You Survive the New Normal

3. Personal Business Extensions / Subscription-Based Offerings

The benefit of virtual workouts and streaming classes is that individual instructors have a chance to build their own brand—even if they’re a part of a larger, better-known fitness company. Take Sydney Miller, for example. A SoulCycle instructor, she originally created her own workout called HOUSEWORK in 2017 for SoulAnnex, a division of the SoulCycle brand that allowed instructors to come into a living space in New York City and teach their own unique class. When the coronavirus hit, she decided to move that method online.

When she launched with Zoom live for her core-meets-HIIT classes, Miller had more than 100 people in attendance. So, she decided to create a subscription-based, on-demand platform, available via an app. In just 2 months, with the help of a developer, the HOUSEWORK app went live to users.

Other instructors formerly associated with big brands have created their own workouts, now streamed to the masses. Founders of Bonded by the Burn, Lucy Sexton (of the brand SLT) and Tracy Carlinsky chose to team up and stream their workout mid-pandemic. They quickly realized they could turn their class into a digital business, and with the help of Vimeo OTT, they made it into a mostly subscription-based, on-demand model, with live Zoom classes mixed into the platform. “The online space is a volume-driven business,” say Sexton and Carlinsky. “Compared to brick-and-mortar boutique fitness, you are no longer limited to 10 machines or 50 bikes, and you can reach clients all over the world.”

4. New Spaces and Partnerships

Gavin McKay, founder and president of Unite Fitness in Philadelphia, says he has pivoted his business model four times since COVID-19 struck the U.S. In early 2020, he was in the midst of expanding to Washington, D.C., but the virus abruptly changed that. McKay put his in-person studio expansion on hold and focused on live, virtual classes, which then expanded to on-demand workouts. In June, the strength and HIIT studio also started offering outdoor classes.

Unite Fitness’s newest venture involves teaming up with a local event space in Philadelphia, the 23rd Street Armory, which has largely suspended its events. Thanks to the more than 14,000 square feet of space, plus an open-door entry way and a top-notch ventilation system, Unite can host more class participants while staying up to code on coronavirus safety precautions. McKay says this space will replace most of its outdoor classes, especially as the seasons change.

Equinox has taken a somewhat similar approach: It created an outdoor club in Los Angeles and New York City to allow members to work out while staying socially distant and safe.

5. Frequent Community Events

In addition to hosting virtual workout classes, many studios have turned to digital community- building to maintain connections between clients and instructors. Pure Barre® studios across the country, for example, focused on retail events and wine nights, dubbed “Sip & Shops,” to get their community together. Pure Barre employees showcased the latest apparel in real time. They also provided a postworkout toast for members and a chance for people to chat after a “Wine Down Wednesdays” class.

Fhitting Room, a New York City-based strength and HIIT studio, often hosts charity events to align with the current social climate. One successful event, called Strength Against Racism, allowed the company to donate more than $50,000 to Color of ChangeNAACP Legal Defense Fund and Harlem Academy. Fhitting Room has also expanded class offerings to special populations, like pre- and postnatal clients, seniors, kids, and healthcare workers, providing a free class to frontline employees, starting at the beginning of the pandemic and continuing every Saturday.

As challenging as the past year has been for the fitness industry, many business owners took it as an opportunity to thrive and implemented creative ideas that helped them maintain a close connection with clients and members, proving that wellness wins when it matters most. Be inspired by the steps taken here and develop your own path to renewed interaction.

See also: Crisis Leadership: Success Strategies for Today—and Tomorrow

References

Schultz, A. 2020. Inside the great kettlebell shortage of 2020. GQ.com. Accessed Nov. 9, 2020: gq.com/story/inside-the-great-kettlebell-shortage.

By

Source: 5 Ways Fitness Businesses Have Created Revenue in Pandemic Times – IDEA Health & Fitness Association

21 Best Practices to Help You Survive the New Normal

Learn how three expert fitness business owners are navigating the same potholes and detours you are in this pandemic landscape.

The COVID-19 Crisis: Transforming Our Lives and Our Industry

The IDEA team is here for you! Reach out and let us know how we can help during this crisis.
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The physical activity market is worth more than $800 billion worldwide, but it has had to pivot fast as countries around the world impose strict lockdown measures. Fitness experts expect future workouts to be a mixture of in-person and online classes, while studio apps are hoping for more corporate sign-ups. CNBC’s Lucy Handley reports. —– Subscribe to us on YouTube: http://cnb.cx/2wuoARM Subscribe to CNBC International TV on YouTube: https://cnb.cx/2NGytpz Like our Facebook page: https://www.facebook.com/cnbcinternat… Follow us on Instagram: https://www.instagram.com/cnbcinterna… Follow us on Twitter: https://twitter.com/CNBCi #CNBC #fitness #lockdown
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Fitness Tips: Three Feldenkrais Yoga Moves For Beginners

Breathing

Breathe in and out through the nose. Inhale on a slow count of six, visualizing filling up from the bottom to the top of the lungs. As you exhale, empty out in reverse, from top to bottom, on a count of six.

Curves of the spine

Lie down with knees bent and soles of the feet on the ground, heels in line with the sitting bones. Identify where your pubic bone and ribs are. Keeping the pelvis on the ground, roll your pubic bone towards your ribs, flattening your back. Then roll your pubic bone away from your ribs, lifting up through the lower back. Repeat until the movement is smooth. Now find the natural curves of your spine where you are neither unduly arching the lower back, nor flattening it.

Fitness tips: ways into football for beginnersRead more

Active feet

Stand with feet parallel, sit-bone distance apart. Pick up your toes and spread the little toe away from the others and see if you can place it down. Repeat with your big toe. Bring the other toes down. Keep your weight in the heel of your foot and press down through the big and little toes. This allows the bones to spread and your arches to lift.

By: Nahid de Belgeonne , Feldenkrais practitioner

Jodie Krantz

Shoulder and neck pain can be very debilitating and is often related to loss of mobility of your chest and rib cage. In this short video Australian Feldenkrais Physiotherapist Jodie Krantz demonstrates a flowing sequence of movements that help you discover feel how the neck, shoulders and chest can function in a more integrated and harmonious way, to bring relief of pain and stiffness.

When practicing Feldenkrais exercises here are a few useful tips to increase both the effectiveness and safety of the exercises. 1. Move slowly and smoothy and keep the movements small 2. Do less than you know you can do safely (especially if you have pain) 3. Reduce the effort, let go of tension in your belly, face, eyes, jaw 4. Continue to breathe gently and evenly throughout 5. Watch the whole video through once before attempting the exercises yourself. Thank you and please post your comments below for a prompt response.

If you like this video please visit the Feldenkrais page of our website at http://free2move.com.au/services/feld…​ or subscribe to our channel at https://www.youtube.com/channel/UCpCP…​ to see our other videos. WARNING: Always seek the advice of a medical professional before beginning any new exercise programme or attempting any of the exercises in Free2Move videos. All information on this website and in our associated videos is provided as a guide only and not intended to replace treatment or personal advice from a medical professional.

Jodie Krantz, Free2Move Physiotherapy and it’s owner, employees and contractors are not liable for any injuries sustained or damage to property arising from a person or persons participating in Free2Move exercise programmes or following our online exercise videos.

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The physiological changes that take place around a woman’s period can affect her training. Experts assess when to take it easy – and when you should go hard

When Evgenia Koroleva started learning about her menstrual cycle and the effect it was having on her, week to week, she says: “It blew my mind. Why did I know so little about my body?” A gym owner, Koroleva has since created a training programme based around an individual’s cycle, which she says will optimise results.

Hers is not the first to take the menstrual cycle into consideration when it comes to exercise. Interest has grown hugely in recent years, with elite athletes tracking physiological changes and coaches educating themselves about the effects. For the rest of us, there are apps and cycle trackers, but the area is still woefully under-researched (blame male-dominated medicine and sport).Advertisement

There are also a lot of conflicting results, while almost half of the existing studies are low quality, says Kelly Lee McNulty, a PhD student at Northumbria University, who is investigating the effects of the menstrual cycle on performance, adaptation and recovery. “While performance and training based on the menstrual cycle is such an interesting concept, and very popular at the moment, there’s not enough published high-quality evidence,” she says.

(There is even less on the impact of hormonal contraception on exercise performance, so where we refer here to the menstrual cycle, it is for women who are not on the pill or using an implant.) However, there are generalities that could be helpful for some women. Here is how your cycle may be affecting your workout.

Get to know your cycle

The 28-day cycle is split into two halves – follicular and luteal, either side of ovulation. Very broadly, taking a 28-day cycle as the textbook example, McNulty defines the most-relevant phases as early follicular (days one to five), with low oestrogen and progesterone; late follicular (days six to 12), with high oestrogen and low progesterone; and mid-luteal (days 20 to 23), with high oestrogen and progesterone. “Women are so different; we experience our menstrual cycles differently and a blanket approach is not going to work for everyone,” she says.

Collect your own data, she advises – there are numerous apps, but a notebook is fine – “and then look for patterns”. If one week you can blitz a high-intensity workout and the next you can barely make it through, it doesn’t mean your fitness has gone backwards. If your motivation is suffering, it doesn’t mean you are a failure. It could all simply be hormonal. “Then you’ve got hormone fluctuations daily, so it all becomes more complex,” McNulty says.

Try exercising through the symptoms

“There are more than 150 symptoms, like breast pain, headaches and nausea … potentially, that’s a time to decrease training if you’re not feeling it,” says McNulty. “But then it’s also been shown that moderate-intensity exercise, like yoga, is beneficial for premenstrual symptoms.” Around days three to five of your period, oestrogen starts to increase, “so you might be starting to feel better and up for exercise around that time”. Koroleva says: “Training on your period is a good way to offset your symptoms.”

Push yourself up to week three …

In the late follicular and the mid-luteal phases, oestrogen is higher. McNulty says one of its many effects is to help build muscle mass. “This is when we can really push female bodies,” says Koroleva. “For the first three weeks, we push you in terms of strength training and add cardio to it. Our bodies don’t have a huge amount of testosterone, but it rises during ovulation and this makes it an ideal time to really push, because of the energy levels.”

This is the time when you might set your personal bests and “sail through high-intensity training”, she says. However, it is not a given. “In that mid-luteal phase, progesterone rises; that has its own physiological effects, so you might not notice that difference,” she says. “It’s just being aware of what might work for you.”

… but be wary of injury around ovulation time

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There is some evidence that, when oestrogen is high, around the late follicular phase, there is an increased risk of injury, because the hormone makes ligaments and tendons more lax. For instance, an injury to the anterior cruciate ligament (in the knee) may be more likely. “It’s something to be aware of, but I would never say not to train,” says McNulty. “But if you know this phase might have certain increased injury risks, you could warm up better.”

Take advantage of oestrogen

While it might make you more prone to injury, oestrogen also provides benefits. It is thought to have a positive effect on mood, “so this might increase your motivation to train,” says McNulty. “It has neuromuscular effects as well, so it can signal to increase your ability to activate your muscles. There is evidence to suggest that our ability to recover from training is improved, as oestrogen is thought to have a protective function against muscle damage.” It also reduces the inflammatory response, so it could reduce muscle soreness. “This might mean that we recover more quickly and therefore adapt to training more readily.”

Burn fat

Oestrogen is also thought to reduce the amount of carbohydrate the body uses as the fuel for exercise, instead burning fat. “In theory, it might be that, when oestrogen is high, your body might use more fats for energy – but, again, there are conflicting research findings,” says McNulty. There is some evidence that the metabolism speeds up towards the end of the cycle (and this may be why you get cravings for carbs). “On any weight-loss programme, the point is to put the body into a calorie deficit,” says Koroleva.

However, if you go too far, it can be counterproductive. “If you’re trying to lose weight and you’re in the second phase of your cycle, if you’re doing high-intensity training and you don’t add carbohydrates and increase your calories, your body can actually start to hold on to the weight. It’s almost counterintuitive, but, because of the hormonal changes, the calories need to increase.”

Don’t overheat in week four

In the mid-luteal phase, progesterone rises along with oestrogen. This may limit some of the effects of oestrogen, but it has its own consequences, says McNulty. “It increases your basal body temperature, so, if you’re doing an endurance sport, you might be struggling in a hot environment a little bit more in that mid-luteal phase and you might have to adopt cooling strategies.” Progesterone is also a “calming hormone”, she says. It may increase sleep, but also can affect the way the brain picks up new skills. Trying to perfect a dance routine, or change your golf technique, may be more difficult during this phase.

Take it easy

“After the third week, taper down and do more restorative exercise, such as yoga or pilates,” says Koroleva. “It’s not the time to try to beat any records or do much strength training. If you’re trying to lose weight, it’s a really good time to do long walks and low-intensity training. In a world where we’re surrounded by these super high-intensity workouts and we beat our bodies into the ground, working with your cycle is a much kinder way to look after your body.”

Emine Saner

By: Emine Saner@eminesaner Tue 2 Feb 2021 11.30 GMT

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SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannaso…​ Ladies, WE ARE NOT MEN! Our body does not function like a MAN, we go through our monthly menstrual cycle, hence our hormones go up and down almost every week. Don’t expect to TRAIN LIKE A MAN! Don’t feel bad when you can’t push as hard on certain days but that also doesn’t mean you should just sit back and do nothing. WATCH this video through to understand the Menstrual Cycle and how we women CAN adjust our exercise routine and also food intake to match our body’s internal rhythms and even help with weight loss. Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years experience. Link to 28-Day Workout Plan According to

Menstrual Cycle: http://joannasoh.com/fitness/fitness-…​ Period & Exercising: Everything You Need to Know https://youtu.be/ie9uB2iU97I​ Healthy Ways to Overcome Period Cravings https://youtu.be/nB7cCrik6hM​ __________ Stay Connected & Follow us! Joanna Soh: http://joannasoh.com/https://www.instagram.com/joannasohof…https://www.facebook.com/joannasohoff…https://www.youtube.com/user/joannaso…https://twitter.com/Joanna_Soh​ HER Network: https://www.hernetwork.tvhttps://www.facebook.com/hernetwork.tvhttps://www.instagram.com/hernetwork.tv​ __________ In general, the menstrual cycle occurs in two phases. On average, it’s a 28-day cycle. 1) FOLLICULAR Phase – Day 1 to Day 14 – Go hard! Do high intensity workouts, lift heavy and perform total body strength training. – Your body is more tolerant to pain and muscles recover quicker. – Your body uses Carbs as its main source of fuel. –

You can increase your carb intake slightly especially after an intense workout. 2) LUTEAL Phase – Day 14 to Day 28 – I like to call this phase the “roller coaster” phase. – this is when all the PMS symptoms start to hit: you might crave for sugar or high fat food, you have bigger appetite, you feel sluggish, you have trouble sleeping, your body retains more water, you feel bloated and you might suffer from mild cramps too. – Your body turns to FAT AS FUEL instead of carbs. – Good news, your body is now burning FAT rather than carbs or glycogen. Focus on steady pace cardio to get the most out of your workout. – This is also when the muscle breakdown increases, hence it takes longer for you to recover from your workout. So choose moderation workout that’s less intense. – You might lose your motivation BUT power through your workout, as much as possible, eat well and you WILL feel better.

We are all very different and it takes time to really understand your body. If you have this knowledge, you’re able to take advantage of the hormonal benefits and overcome the challenges by adjusting and changing your workout routine and also food intake. Again, remember this is a guideline as there is very limited research in regards to training with your menstrual cycle. Give it a try, make changes and see what works for you. __________ MUSIC Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/…​) Source: http://incompetech.com/music/royalty-…​ Artist: http://incompetech.com/

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