May 23, 2022

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2 min read

Breaking a sweat a few times a week can do wonders for your mind and body. Aerobic exercise, also known as cardio, involves repetitive and rhythmic contraction of large muscle groups, challenging both your heart rate and lungs.

There are all different types of cardio exercises, and you may be wondering what the best cardio workout is for you. Ultimately, the best cardio is the type you enjoy and will do consistently! Any movement is better than none, and whatever type of cardio fits into your lifestyle is the one worth doing.

If you’re just starting out, 15 minutes of cardio may be all you can do and that is perfectly fine. You’ll want to try to work up to 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity as recommended by the American Heart Association.

Editor’s Note: You should clear any long-term changes to your fitness routine with your primary healthcare provider beforehand. Weight loss, health and body image are complex subjects — before deciding to switch up your exercise and fitness levels, we invite you to gain a broader perspective with our exploration into the hazards of diet culture.

The Benefits of Cardio Workouts

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More than just helping you lose weight and build muscle, cardio has some serious health benefits that impact longevity and overall wellness. Some of the many benefits of cardiovascular exercise include:

  • Increase energy and stamina
  • Strengthen the heart and respiratory muscles
  • Lower resting heart rate
  • Reduce cholesterol levels and arterial blood pressure
  • Improve mental alertness, increase wellbeing and reduce tendency for depression and anxiety
  • Increase lean body mass and metabolic rate
  • Decrease risk of chronic diseases including obesity, heart disease and type 2 diabetes

      Before you start any exercise program, it’s important to speak with your healthcare provider. Here are the best cardio workouts of all time, according to our fitness experts.


      1. Power Walking

      Starting a power walking program can help you stay active, improve longevity and assist with weight management. By picking up the pace and walking with a purpose, you can cover several miles in this low-impact form of cardio. You may notice significant improvements in just two weeks of a power walking routine, ranging from benefits like decreased blood pressure to stronger leg muscles. Beginners should start with just 10 minutes per day, then slowly increasing the time you walk by 5 minutes until you’re able to get up to 30 minutes per day.

      Some tips for power walking:

      • Maintain good posture by keeping your head upright with your chin in neutral position. Engage your core and glutes with each step.
      • Focus on quick smooth strides rather than longer strides.
      • Start with your heel striking the ground first, then rolling onto the ball of your foot and finally pushing off the toes.
      • Recruit your arms for a total body exercise and up to 10% more calorie burn. Bend your arms at the elbows and swing
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      2 min read

      Jaw pain or temporomandibular joint (TMJ) disorder is a condition that directly affects the ability to speak and eat. However, many conditions could cause jaw pain from sinuses to jaws. So it is difficult to explain that the jaw pain is because of the TMJ or something else.

      Jaw pain develops in the muscles that control the voluntary jaw movement. Moreover, involuntary clenching of the jaw under stress or anxiety can lead to jaw pain. 

      People usually apply ice or heat packs to get immediate relief, or you may contact the experts of jaw pain in Fair Oaks about different home remedies to cure jaw pain.

      Home Remedies for Jaw Pain

      The doctors prefer home remedies for this condition as home remedies can treat jaw pain with 100% certainty. These home remedies include: 

      1. Selection of right foods- Doctors prefer soft foods that are easy to chew, like mashed potatoes, and eating apple puree helps relieve the pain and discomfort. Moreover, the patient must cut down solid foods like carrots into small bites, and sticky foods are strictly prohibited as it aggravates the symptoms. 
      1. Limit extreme joint movements- The patients must limit the jaw movements that could cause pain, like yawning or yelling, because it causes tension on the temporomandibular joint. 
      1. Use heat and cold therapy- In this method, the patient uses heat or cold packs to get relief from pain as it relaxes the jaw muscles. Doctors help the patients with the proper usage of ice packs and how long the patient must apply the ice pack. 
      1. Perform jaw exercises- Stretching of face muscles and jaw can help to ease the symptoms of pain. Moreover, the therapist guides the proper way to perform such activities and massage the muscles around the jaw. 
      1. Learn stress management techniques- These techniques are preferable because stress can aggravate the pain. Specific strategies to control stress like yoga, deep breathing, and meditation can help with anxiety. 
      1. Wear a bite guard- A bite guard also called a stabilization splint, prevents the patient from clenching and grinding teeth. They are made of plastic, so they get easily fitted over upper and lower dentures and avoid the teeth from touching each other. The bite guard can be soft or firm; it depends upon the patient’s comfort zone. 

      These are the various home remedies a doctor prefers, which patients can perform efficiently at their homes. Still, if the pain persists, they must go for different medications and advanced procedures.… Read More...

      2 min read

      Sales of fitness gear exploded during the pandemic as gyms shuttered and people worked from home. Even if you are returning to work and leaving home again, like many you may have come to the realization that there are big advantages to having your own home fitness center: no monthly fees, no high-priced ala carte studio class fees, no commuting to the health club, no sharing gear or space with strangers and most overlooked, no need for headphones. Personally I’ve found myself exercising far more since dropping my gym membership because of all the saved time previously wasted in the car and locker room, but also because I now often work out in the morning and evening, whereas I never went to the gym more than once a day.

      In addition to the huge spike in sales of hardware (numbers from retail data specialist NDP showed sales of home fitness equipment nearly doubled in 2020 from 2019), there was also a big increase in the quality and availability of home digital platforms, making the other big reason to visit the gym – instructor led classes, from yoga to cycling – obsolete. The top options like the Peloton app and Nordic Track’s iFIT platform take the virtual place of multiple studios with everything from yoga and strength training to all kinds of cardio, running, hiking, road and mountain biking, etc. These plans often cost less for a month than a single urban studio class, and have kept expanding offerings, such as meditation, boot camps, even outdoor coached runs.

      But many of us didn’t have dedicated gym spaces at home pre-pandemic, and unless you just built a new house, you may well be space constrained. Just like our “home offices” at the dining room table, many folks had to make do with cramming stuff in the bedroom corner or garage. So, while there is a ton of great workout gear on the market, most of it is not optimized to smaller spaces or urban apartments. Yet there are still more great choices than ever – many of them brand new – for the square footage challenged workouts.

      PS: These also make great holiday gift ideas for the fitness lovers or workout deprived on your holiday lists!

      Time Under Tension (TUT): Not so long ago, a true gym-level weight workout required purchasing hundreds of pounds of weights, often in addition to benches or large multi-station stacks that run into the four figures. Not anymore, thanks to TUTFitness, with TUT standing for “Time Under Tension.” The TUT Trainer Tower takes stretchy resistance

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