Is your workout routine in a slump? To keep challenging your body, it's important to tweak your regimen every three months or each season.
By aligning these changes to seasonal changes, you can also start the right prep for the next season's sports, such as training for skiing in the fall and hiking in the spring. To begin, grab a calendar and chart out your key dates and activities.
When it comes to sculpting a better booty, here's the bottom line: You need to strengthen your glutes. And more than giving these muscles a toned look, working them also improves the mobility of your hips, helps stabilize your core and eases lower back pain. Here are three to add to your repertoire.
Pulsing Squats: This is a great variation of the classic squat. Stand straight ...
Whether you're mountain biking, kicking a soccer ball with friends, or just sprinting down the street to catch a bus, your quadriceps are hard at work.
The quads are the large muscles that run down the fronts of your thighs. The stronger they are, the less strain each movement will exert on your knees. Lunges and squats will keep these muscles in tip-top shape.
Don't shrug off working your delts, the muscles of your shoulders. Besides assisting with good posture, strong shoulders help you lift and carry items with ease, and create excellent upper body definition for men and women alike.
Deltoid rows work not only your shoulders, but also your biceps, lats and the muscles of your middle back. Begin in a standing position, knees slightl...
Doing the right amount of exercise every day is a top health goal. To make sure you're getting all the right types of exercise, you want to get familiar with these key exercise terms. Then you can be sure these activities are all part of your weekly plan.
Aerobic Exercise, AKA Cardio
Aerobic exercise means activity that requires a continuous amount of oxyg...
Even seniors who never exercised regularly can benefit from a workout program, researchers say.
A new study found that men in their 70s and 80s who had never followed an exercise regimen could build muscle mass as well as "master athletes" -- those of the same age who had worked out throughout their lives and still competed at the top levels of their sports.
Developing core strength is essential for fitness and overall health, but it doesn't have to be a drudge. If you're ready to go beyond crunches -- or never liked them to begin with! -- consider these moves that target the muscles in your torso and spine.
The Advanced Bird Dog: Begin on your hands and knees. Contract your core muscles and straighten your right leg behind you u...
Your dog might be your heart's best friend, if a new study is any indication.
Researchers found that compared with people who had no pets, dog owners tended to have fewer risk factors for heart disease: They got more exercise, and had healthier diets and lower blood sugar levels.
Even compared with other pet owners, they were doing better with diet and exercise.
You might know your blood pressure and cholesterol numbers, but do you know your cardiorespiratory fitness level? Experts at the American Heart Association think this number may be an even better gauge of heart health.
Cardiorespiratory fitness shows how aerobically fit you are and how effectively your circulatory system sends oxygen throughout your body.
You don't have to go to the gym to get a great muscle-building workout. You don't even need equipment. There are many bodyweight-only exercises for strength training that you can do anywhere -- at home, when traveling, even at work if you've got a space you can exercise in. Here are two to try.
The Advanced Leg Extension: For this move, stand up straight with feet together and ...
Next time you're ready to hit the sofa for an evening of TV, think twice -- it just might kill you.
Though too much sitting has long been linked to health risks, a new study suggests all sitting isn't the same -- and sitting in front of the TV after dinner for long hours at a stretch is especially unhealthy.
In fact, those who did just that increased their risk for heart at...
The plank is one of the most popular exercises, surpassing sit-ups and crunches for effective core work.
Planks are thought of as ergonomic, meaning they're done without going against the natural curves of your body. Planks can be difficult at first, but once you've mastered the basic one, it's time to challenge yourself with variations that target additional muscles.
Compound strength-training exercises get fast results, because they work many muscle groups at once.
Many of these exercises use just your own bodyweight, such as pull-ups, which engage not only the shoulders and all the muscles of your arms, but also those in your back and core. Other exercises can be enhanced by holding a weight or weights.
You don't have to go to the gym for a strength-training workout. With these three moves, your own body weight provides the resistance needed to develop key muscles.
Start with the classic wall sit. Press your back into a wall and slide it down the wall as you walk your feet out in front of you, bending at the knees. Your thighs should be parallel to the floor and make right ang...
Flexibility in your upper body is important for many everyday activities you take for granted, like twisting and turning while backing out of a parking space. Try these three stretches to help keep your upper body agile. They don't require any special equipment and can even be done in your office.
Neck stretch: Do this easy stretch either standing or sitting in a chair. Slowly ...
Are you in a time crunch for even a short workout? Experts at the American College of Sports Medicine created a 7-minute plan that can fit into almost anyone's schedule.
The program uses high-intensity training in an exercise circuit, meaning that you quickly progress from one exercise in the circuit to another, exercising full out for each one (that's the "high-intensity" part of th...
Wall sits, leg curls and leg lifts are three effective thigh exercises that don't require any strength-training equipment -- just your own body weight, so you can do them virtually anywhere, even at the office.
Here's how to exercise with proper form.
Wall sits are also called the invisible chair. Stand with your back firmly against a wall and move your feet out in f...
Working your triceps might not always be top of mind, but toning the muscles that run along the backs of your upper arms is key to the smooth functioning of your elbows and to also give bare arms a sleeker look.
For a study sponsored by the American Council on Exercise (ACE), scientists from the University of Wisconsin, La Crosse, evaluated eight popular triceps strength-training exer...
If you're bored with doing squats for a better bottom, it's time to vary your workout.
For a study sponsored by the American Council on Exercise (ACE), scientists at the University of Wisconsin-La Crosse evaluated popular exercises for the glutes to find the ones that are most effective.
Have you been neglecting your calves? Many people forget about these important muscles when doing strength training. These exercises will add definition and help protect against some lower leg injuries.
Start with seated calf raises. Sit on a chair or bench with feet flat on the floor. Lift your right heel as high as you can, pressing toes into the floor and flexing your calf muscles,...
Upper body strength is important at every age, but you don't need to be a bodybuilder to benefit from working your pectoral, or chest, muscles.
For a study sponsored by the American Council on Exercise, scientists from the University of Wisconsin La Crosse evaluated nine popular pec exercises to determine which ones best engaged these muscles.
Heart-pumping exercise benefits the brain, improving thinking skills even in younger adults, a small study suggests.
For the study, scientists tracked more than 130 adults, aged 20 to 67. The investigators found that aerobic exercise increased participants' overall fitness as well as their so-called executive function -- thinking skills that are key to reasoning, planning and problem-...
Staying active in old age may help preserve your memory and thinking skills, a new study suggests.
In fact, older people who were physically active kept their minds sharp, even if their brains showed signs of lesions or other markers linked to Alzheimer's disease or other dementias, researchers found.
"Physical activity may provide cognitive reserve" that helps preserve the...
Exercise is good for your mental health, as long as you don't overdo it, researchers say.
An analysis of data from 1.2 million people in the United States found they reported 3.4 days a month of poor mental health on average. But those who were physically active had 1.5 fewer "down" days a month than those who were not active.
Being active for 45 minutes three to five times ...
If you're in your early 60s, becoming more active may reduce your risk of heart disease, researchers report.
That's especially true for women, they added.
"The 60 to 64 age range represents an important transition between work and retirement, when lifestyle behaviors tend to change. It may, therefore, be an opportunity to promote increased physical activity," said study auth...
Does a youth misspent lounging and lazing condemn middle-aged folks to a future of bad heart health?
Maybe not, a new, small study has found.
People in their 50s and early 60s can regain the heart health of someone decades younger through a regular and reasonable aerobic exercise program, no matter how long they've been inactive, the study authors said.
When it comes to getting and staying fit, women may have an aerobic edge over men, new research suggests.
In a small new study, investigators compared oxygen uptake and muscle oxygen extraction in 18 young men and women while they worked out on a treadmill. Oxygen uptake is an important measure of aerobic fitness.
Women consistently processed oxygen about 30 percent faster t...
Pump up your workouts, pump up your memory, new research suggests.
The study of 95 healthy young adults showed that six weeks of 20-minute bouts of interval training led to significant improvements in what's called high-interference memory. An example of this type of memory is distinguishing your car from another of the same make and model.