June 22, 2024

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a Healthy Lifestyle for a Better Future

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3 min read

I’m far from the first person to say it, but exercise is essential for our overall health. Exercise helps with boosting your mood, relieving stress, increasing energy, improving sleep quality and lowering your risk for diseases like diabetes, cardiovascular disease, high blood pressure and many more. 

You might be wondering, if exercise is so important to our overall health, then why can it be so dang hard to do? 

Trust me, I get it. I live an active lifestyle, working out every day, and yet I still have that mental debate each and every day where I spend several minutes attempting to talk myself out of exercising. Though I never regret working out after the fact, it can be hard to jump the mental hoop. 

Over the years, I’ve found some easy tricks to get myself more active daily. And no, going to the gym and doing a hard-core weight workout isn’t required. There are actually sneaky ways to get more exercise day-to-day. Here’s my secret sauce.

Read more: How 15 Minutes of Exercise Can Transform Your Health

1. Set a routine

OK, so this isn’t really a secret. Creating a regular habit of working out would be ideal — duh! It’s creating that habit that’s the tricky part. Here’s where I can help. 

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One of the most efficient ways to build a habit is through the Cue-Routine-Reward system. MIT researchers discovered the power of the neurological loop at the core of every habit. This “habit loop,” later coined by Charles Duhigg in his 2012 book The Power of Habit, consists of three parts: a cue, a routine and a reward.

This system can apply to building any habit, from drinking more water to waking up earlier. But it can certainly apply to creating a workout habit.

For example, say you want to wake up and go to the gym each morning before work. The cue, what triggers the habit, would be the morning and your alarm going off. (Choose a time that works best for you and be consistent. Using multiple cues like time of day and sound can increase your likelihood of performing your routine.)

Your routine, the habit or action you want to create and reinforce, would be getting up and changing into your workout clothes. This can help prevent you from going back to sleep and ensure you hit the gym since you’re already ready. And once you finish the routine (the exercise), you’ll be rewarded. This could appear in the form of endorphins as a bodily reward that can motivate us to do the routine again, or it could even be a tangible reward, like buying yourself new socks after a week of hitting your exercise goals or investing in a new yoga mat after a month of doing yoga each day. 

Each person will have a different response to these three elements. It’s important to experiment with what cues and rewards work best for you to develop a consistent routine

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2 min read

Meet your personal on-wrist coach; Venu 3 is packed with personalized wellness insights, incredible fitness features and more

OLATHE, Kan., Aug. 30, 2023 /PRNewswire/ — Garmin (NYSE: GRMN) today announced the Venu® 3 and Venu 3S GPS smartwatches designed to support every health and fitness goal. Featuring extensive fitness insights, beautiful AMOLED touchscreen displays and an impressive battery life, Venu 3 series is purpose-built to help users get a more complete picture of their health. It also includes new features for wheelchair users—letting them track pushes, follow wheelchair-specific workouts and more. Stay even more connected with Venu 3 series at home or on the go; a built-in speaker and microphone allow users to make and take phone calls or respond to text messages right from the wrist (when paired with a compatible Apple® or Android smartphone). Available in two sizes and comfortable enough to wear all day and night, Venu 3 series gets up to 14 days of battery life in smartwatch mode. And because users don’t have to charge their watch every night, they can monitor health metrics 24/7 and receive a more holistic view of their stress, Body Battery and sleep with new personalized sleep coaching and nap detection.

See how Venu 3 series can help support every health and fitness goal here.

“No matter what your health and fitness journey looks like, Venu 3 is ready to support you every step of the way. Whether your focus is on meaningful rest and relaxation, getting a good workout in, chasing your next PR at an upcoming race, or anything in between, the exciting new features on the Venu 3 series provide even more personalized data, making it easier to understand your body like never before.” – Dan Bartel, Garmin Vice President of Global Consumer Sales

New features to love

  • Sleep coach: Receive a sleep score and personalized coaching for how much sleep is recommended and keep track of different sleep stages, naps and other key metrics such as Pulse Ox1 and heart rate variability (HRV) status.
  • Morning report: Receive an overview of sleep, recovery, HRV status and more upon waking up. Even customize the report to view more personalized details.
  • Nap detection: Automatically track or log naps to see how they may benefit the body and the suggested time and duration they should be.
  • Body Battery improvements: Monitor energy levels throughout the day to find the best times for activity and rest. And get even more details and personal insights on how sleep, naps, daily activities and high stress specifically impact energy levels2.
  • Wheelchair mode: Track daily pushes and receive weight shift alerts plus wheelchair-specific sports apps and workouts. In creating these new features, the algorithms of some existing features were modified to enhance the meaningfulness of key insights for wheelchair users.
  • Workout benefit and recovery
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2 min read

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Working out is all about efficiency. On some days, even the most disciplined fitness fanatics struggle to find an hour for a workout when life (and all its commitments and time crunches) intervenes. So when we do finally walk through those gym doors or step into a home gym, it’s all about maximizing our time.

Today’s Top Deals

Maybe you’re looking to bulk up and pack on muscle to hit a new personal record on the bench press. Or perhaps weight loss is on your mind, and you want to burn as much fat as possible every time you hit a workout. Regardless of your intentions, the question remains — how can you most efficiently reach your fitness goals? There are no true shortcuts in the fitness world, but the solution to jump-starting your journey is knowing a few expert workout tips. These tricks and tactics offer subtle ways to bring marginal improvements to your training regimen. The right workout tips can expedite your progress from single-leg exercises and alternate grips to jumping rope between sets.

To learn more about maximizing workouts, we chatted with Sam Moses — a Colorado-based Certified Personal Trainer and strength coach — to learn more about maximizing our time in the gym. For his clients, Moses recommends first identifying your goals and having a plan for tackling them. He suggests researching online to select a workout structure tailored to your specific needs.

“Efficiency starts with having a plan and then executing on that plan, not just going to the gym and doing whatever you think works,” he said.

If you’re wondering how to hack your workout, we’ve assembled some of our favorite expert workout tips, categorized them by fitness goal, and listed some of the best products to help facilitate each tip best.

1. How to Gain Muscle Fast

Expert Workout Tip # 1 — Supersets

If your primary goal is muscle growth, it’s time to rethink your traditional workout construction. Conventional wisdom says approach an exercise with three sets of ten reps, perhaps with a warm-up set tacked on the front end. That’s an excellent, foundational basis for a muscle-building workout, but you can expedite the muscle growth process by shifting how you perform exercises.

The first workout tip is called a superset. While you would traditionally perform one set of an exercise, rest, then perform the next, a superset combines two separate exercises, and has you crank up a set of each one without resting in between. For example, you’d hit 10 pull-ups then immediately switch to perform 10 reps of bicep curls. Supersets allow for a more efficient workout — since you’re limiting the amount of rest — and increased intensity. In essence, it’s an extra challenge for your muscles.

“Traditional strength training focuses more on recovery time between sets to facilitate lifting heavier loads, meaning

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