ANA’S LOWER BODYWORKOUTA good workoutdoesn’t have to belong and complicatedwhen you have theproper equipment.With a resistanceband, exercise balland dumbbells, youcan have a total bodyblast in less than 30minutes.RESISTANCE BANDSQUATS (WITH ARMSRAISED ABOVE HEAD)Stand with feetshoulder-width apartstanding on resistanceband while keepingtension spread evenlythroughout. Squatdown by bending kneesand lowering bodyto the ground whilekeeping the chest upand looking straightahead. Repeat for15 reps.52 ModernFitnessMag.com
STIFF LEG DEADLIFTSWith a dumbbell in eachhand, stand with feet about6 inches apart. Keeping aslight bend in knee, hingeand the hip and lower thedumbbells towards your feetuntil you feel a stretch in yourhamstrings. Return to startposition using the strength inyour hamstrings and heelsplanted firmly on the ground.Repeat for 15 reps.PIKES ON BALLStart in a push upposition with the frontof your shins on thetop of the exercise ball.Using your abdominalsand pushing your shinsinto the ball, roll theball to the top of yourfeet while keeping yourlegs straight. Repeatfor 15 reps.* If you can’t keep yourlegs straight, bend kneestowards your chest whilerolling the ball in. ModernFitnessMag.com 53
For most of us, our busy schedules only allow a certain amount of time to get our daily sweat session in. I have to be efficient with my client’s fat loss goals as well as my own. I’m a huge fan of plyometrics and use these exercises with most clients and myself to get the most gain in a short amount of time! What is a Plyometric? These movements are quick and powerful and begin with a muscle lengthening action followed by a muscle shortening action (contraction). When you perform these movements consistently they can increase muscular power, which in return translates to higher jumps and faster sprint times. Plyometric exercises are excellent for pumping blood into the muscle and acting as both a weight training and cardio session. If you’re without limitations, incorporating plyometrics into your workout regime 2-3 times a week will be a great addition to reaching your fitness goals. Here’s a great example of a Plyometric workout: Proper Warm up - StepMill x 5 minutes - Wide Stance Squat Jumps x 20 - Alternating Lunge Jumps with front foot on a step or curb X 20 - Plié Squat Jumps (toes turned out) x 20 X3 Rounds - Split lunge jump (back leg on bench), front leg lunges, then jumps X 10 each leg - 180 squat turns (Squat jump then spin in air to facing opposite direction) then repeat X 10 - Pistol squat jumps using a bench or chair (one leg off the floor, sit down into the bench, then as you stand back up still on one leg, jump as high as you can) repeat X 10 each leg X3 Rounds DONE!! Amy Jo Palmquest is the owner of Transformation Fitness Personal Training | B.S. Nutrition | Exercise Science56 ModernFitnessMag.com / Winter 2017
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It’s no secret that not all exercises that target the lower abs are created equal: some are more effec-tive than others. For anyone that’s wanting to target the lower abs, it can be very frustrating, to saythe least. However, targeting and strengthening the lower abs is possible. The trick is finding the bestmoves for you to build muscle and flatten or chisel the stomach the way you desire.MOVE 1: ROLLING PLANK MOVE 4: LEG DROPThe plank in itself is a great move for the stomach area as Lift both legs to the ceiling. Make the abdominals tighta whole. However, this rolling plank works the entire core then lower the legs slow until they are a few inches aboveincluding the lower abdominal. It will also build strength in the floor. When the lower back starts lifting you’ve gonethe lower back. too far. Then raise them back up, and repeat. Do 10 reps, and 3 sets.Here’s how to do it. Start in a plank position with thebody making a straight line from feet to shoulders. MOVE 5: SCISSORSRotate the body to a right side plank and hold for about10 to 15 seconds. Then repeat on the left side. 10 reps are Lift both legs straight to the ceiling. Lower the right legrecommended, 5 on each side. until it’s just a bit off the floor, then switch legs. Do the move quickly with no breaks. Complete 3 sets of 10 repsMOVE 2: HANGING LEG RAISE each. For added benefits lift the head and shoulders off the floor.Deep muscles are worked during this move as well asthe lower back and abdominal area. The only equipmentnecessary is a chin up bar. Simply hang from the bar withthe feet together and knees bent slightly. Bend the kneesand raise the hips at the same time and lift the thighs up tothe chest. Pause then lower back to the start position. Do 3sets of 10-12 reps each.MOVE 3: ROLL UPThe classic roll up still can’t be beaten when it comes to thebest move to build muscle in the lower tummy. Lay flat onyour back, arms stretched straight above the head. Slowlybring them straight up, and raise off the floor to touch thetoes. Slowly lower back down. Do 3 sets, 10 reps each.58 ModernFitnessMag.com / Winter 2017
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I am sure that many of you have been told of the antioxidant protection against cancer. Also, alkalineimportance of eating a diet high in alkaline foods and environments are not conducive to the growth ofwater. What is not as often mentioned is just how alkaline cancer cells.foods and water work to ensure optimal health. • A diet high in alkaline foods and water preventsTo begin with, the consumption of an alkaline diet the development of diabetes. The pancreas is a bodilyregulates the body’s PH factor. The body’s PH is measured organ provided with the task of regulating the body’son a scale from 0 to 14. When the body’s PH is kept blood sugar. The pancreas is dependent on an alkalineat just above 7.0 a variety of bodily functions work environment to function properly. One study, focusingmore efficiently. The resulting health benefits are both on the effects of alkaline water on blood sugar, showednumerous and of great importance. that just a month of drinking alkaline water can bring the blood sugar of diabetics to a normal level.• A diet high in alkaline foods and water is an excellentbuffer against cardiovascular disease. Alkaline diets are The health benefits of eating a diet high in alkaline foodsgreat for reducing inflammation, the result of this is often and water cannot be understated. I am sure that afterthe lowering of both cholesterol levels and blood pressure. reading just a few of these benefits you will agree that making a conscious effort to incorporate alkaline foods• A diet high in alkaline foods and water lowers the and water into your diet is well worth the effort.chronic pain effects for a variety of ailments. Anotherbenefit of an alkaline diet’s inflammation loweringqualities is a great reduction in chronic pain symptoms.Alkaline foods and water can provide significant relief forchronic sufferers of chronic back pain, headaches, musclespasms, and joint pain.• A diet high in alkaline foods and water providesprotection of bone density. Alkaline diets provideexcellent mineral balance which facilitates bone growthand health. In addition, alkaline diets promote theproduction of growth hormone and the absorption ofVitamin D which provides further protection for bones.• A diet high in alkaline foods and water reduces therisk of cancer. Alkaline diets provide an abundance of60 ModernFitnessMag.com
Raw veganism is a concept than includes both veganism 2. Combating Anemiaand raw foodism. Veganism is an associated philosophy Beets are also a common veggie which when cookedthat rejects commodity status of animals and also a loses 25 percent of their folate. Folate is a water-solublepractice of using a diet that is free from animal products vitamin which helps us create new healthy cells hencewhile raw foodism is a nutritional practice where one only if one lacks folate he or she will be at risk of gettingeats a diet that is comprised of uncooked and unprocessed anemia due to a scarcity of red blood cells that circulatefood, it is also a belief that you destroy food’s nutritional oxygen in the body. Lack of folate may also cause one tovalue by cooking it. be weak and to lose appetite.Raw Veganism diet is thus a diet that excludes all food 3. Strong Immune Systemand food products of animal origin and also excludes any Most immunity power comes from vitamin C. This iscooked food. This diet mainly includes nuts, mushroom, evident since when you look at Airborne, a commonjuices, fruits, herbs, plant oils, raw vegetable and grain immunity booster, a large part of its ingredients issprouts among many others. vitamin C. To improve your immunity system you can eat Vitamin C rich foods such as raw carrots and raw redRaw vegans are however different from raw vegetarian in pepper. In his article in The New York Times, Dr. Wellthat they don’t consume any animal product or byproducts. explains that depending on your method of cooking loss of Vitamin C during home cooking typically can rangeRaw vegans must always ensure that their vitamin B12 from 15 percent to 55 percent.intake is sufficient since this vitamin doesn’t exist in rawplant food. Another thing that vegans should be concerned 4. Low BMIabout is Vitamin D. Apart from these concerns one gains a There was a four-year study conducted in the Archiveslot of benefits from the raw vegan diet. of Internal Medicine with the aim of analyzing the effects of a raw food diet compared to a typical AmericanBENEFITS OF RAW VEGAN DIET diet. Those men who ate the raw diet had an average BMI of 20.7 while women had an average BMI of 20.1.Raw vegan diet is a diet that provides a lot of nutrients. For For those who took the American diet, there was ancooked food, a lot of nutrients are lost during the cooking average BMI of 25.5 and 25.4 for men and womenprocess. The benefits associated with this diet include: respectively.1. Cancer ProtectionBroccoli contains a compound, sulforaphane that combatscancer and helps in lowering blood pressure. A researchwas done on both cooked broccoli and raw broccoli. Afterthe research, the researchers found out that there wasmore sulforaphane in the blood and urine after broccoliwas eaten raw unlike with the cooked broccoli. They alsofound out that absorption of this compound was delayedwhen cooked broccoli was consumed.Garlic also prevents cancer if it is eaten raw.62 ModernFitnessMag.com
Phototherapy, also known as light therapy, is a type of Phototherapy can be an effective treatment for many commontreatment approach for various skin conditions in which skin conditions. Psoriasis, one of the most common skinthe skin is consistently exposed to artificial ultraviolet light. conditions treated with phototherapy is treated throughNatural ultraviolet light is acquired through the sun and exposure to the ultraviolet light which slows down thethrough overexposure can be responsible for some negative production of skin cells by suppressing the development ofeffects such as sunburn, signs of aging such as wrinkles, and DNA in those cells. Studies have shown that phototherapy haseven skin cancer. Phototherapy treatment, however has been been effective in improving psoriasis in 70% of patients whostudied and carefully designed by skin care specialists to have chosen to undergo this type of treatment. In eczema,minimize the negative effects that can be caused by exposure another one of the more common conditions treated withto this light while maximizing its many benefits. Phototherapy phototherapy, treatment is achieved by altering the functiontreatment may differ depending on the individual and the of immune cells through the exposure to ultraviolet light.specific condition being treated, but the typical treatment Although phototherapy is a popular approach to treatingis administered anywhere from two to five times a week these skin conditions, it is also commonly used to treat acne,depending on the skin condition and its severity. Minor rosacea, hyperpigmentation, and other conditions involvedskin conditions will require less treatment sessions and abnormalities in the skin.subsequently less exposure, while more severe conditions willrequire more sessions involving exposure of higher intensities. Phototherapy treatments can be administrated by a dermatologist in an medical office setting or in the comfortAs mentioned, there are different options for treatment of one’s home with the help of home phototherapy units.that can be tailored to individuals and their specific needs; There are many options for at-home treatments with varioushowever, one of the most common types of phototherapy equipment and machines designed for for different conditionstreatments involves the use of Ultraviolet B (UVB) light. ranging from minor to severe. This equipment ranges fromUVB therapy is separated into two types based on their handheld devices to target small areas such as the scalp, todifferent wavelengths: broadband UVB and narrowband UVB tabletop machines for the hands and feet, to full-sized boothstreatment, with narrowband being the more common of the used to treat the body in its entirety. Many companies offertwo. Compared to broadband UVB treatment, narrowband affordable payment options for obtaining such equipmentUVB treatment involves shorter, but higher intensity exposure with some even offering reimbursement through an insurancetimes, shorter overall course of treatment, longer remission company under certain circumstances. Before obtaining anyperiods, and overall more favorable results in treating the skin at-home equipment or undergoing any unsupervised medicalcondition. The treatment involves the use of a special machine treatments, it is important to consult your doctor or medicalwhich, over time through consistent sessions, exposes the provider to ensure safe treatment and positive results.body either in its entirety or in a single targeted area to theultraviolet light which then penetrates the skin to alter theproblematic skin cells based on the specific condition.64 ModernFitnessMag.com
Biomats are helping millions of people to relax and feel Decreases body stiffnessbetter. Discover how to unwind and manage stress and Relaxes sore muscles and jointsmuscle problems in the comfort of your own home. Increases a sense of comfort by heating the bodyBiomats help to relieve joint pain associated with internallyarthritis. It’s also been used to relieve minor muscleaches caused from overuse or mishaps. Heat therapy Like all health treatments, there are limitations andhas a long history of being beneficial to the body as a precautions. Before using Biomats you should speak withnatural healing remedy. It’s done by combining proven your physician, especially if there are areas with signs ofheat treatments and conductive techniques. These two inflammation.elements are improving the overall function of your bodyand revitalizing your health. HEALTH BENEFITS Promotes Healing Today, you can enjoy the benefits of daily heat relaxation Effective Therapy in your own home. Just adjust the settings to your Soothing Treatments comfort and let Biomat do the rest. Heat’s been a healthy How Biomats Work method of healing the body. As the heat increases our body’s circulation it increases the body’s oxygenationBiomats are available in a variety of sizes. They can be process. More oxygen helps to improve respiratoryused on a flat surface like the floor or placed on a bed or problems. There’s a natural process of detoxification aschair. Be sure to read the instructions on how to operate circulation improves. Better circulation improves yourthe settings for the right temperature levels. Biomats are level of energy. Bottom-line it makes you better.using far infrared therapy to raise your internal bodytemperature. It’s used in holistic practices like massage Improves circulationor chiropractic. The far infrared rays are invisible waves Deep relaxationof energy. Our body allows the waves to work its way into Better night-time sleepthe body’s system of muscles, nerves, and bones. Then it Joint mobilitydispenses a warming relief of heat therapy. You’ll start Conclusionto notice a warm sensation as your body’s circulationincreases. Your pain or tension begins to diminish. Include Biomats in your daily schedule and experience the benefits. You’ll see the difference in how your bodyHOW HEAT THERAPY WORKS responds to daily activities and exercise. Be sure to talk with your physician before beginning any new healthOur bodies have receptors that respond to hot and cold routine.stimulations. The Biomat’s technology allows our heatstimulators to naturally relax the body. The heat reducesthe aches from minor spasm, sprains. Health studies showheat therapy improves the flexibility of the joint tissues.Additionally, it stimulates the body’s natural propertiesof defense. All of this warmth and increased circulationdelivers some amazing health values.66 ModernFitnessMag.com / Winter 2017
Fast metabolism plays a key role in ensuring weight loss. • 15 seconds restHowever, if you are not taking enough measures to rev • 45 seconds burpeesup your metabolism, you may not see much progress. • 15 seconds restMetabolism not only benefits you by burning more calories,but it also allows you to eat more even during your weight FOODloss regime and thereby makes it easy to stick with newlifestyle for long term result. There are many food items that play a key role to rev up your metabolism, especially spicy foods such as the onesLIFT WEIGHT containing ginger or cayenne. Spicy food increases body temperature which works as a catalyst to speed up yourHours of cardio will not help you reach anywhere if your metabolism. Foods rich in iron raises metabolism sincegoal is to rev up your metabolism. Weight lifting is the best iron helps with the transportation of oxygen to the cellsexercise if you want faster metabolism. That’s because it and supports cellular metabolism. Protein also helps tohelps you to build and maintain lean muscle. People with rev up metabolism since body burns more calories tomore lean muscle mass have higher resting metabolic rate. digest protein, compared to carbs and fat. Foods such as lean meat and beans are rich in both iron and protein.Working out with moderate to heavy weight helps burn morecalories even hours after your workout. You should schedule WATERmuscles building session for 2 to 3 times a week, but give atleast one day in between each session for recovery. Staying well hydrated helps to boosts metabolism. Water flushes away energy swapping toxin from theHIIT-WORKOUT body, which would otherwise make you feel drained and tired. Aim for at least 3 liters of water a day. Ideally, youHigh-Intensity Interval Training (HIIT) HIIT has the should drink more water if you’re working out to losepotential to turn your boring cardio into metabolism boosting weight since your body generates more toxins when itworkout. Just like weight lifting, HIIT also stimulates your burns fat.body into burning more calories even hours after yourworkout. If you are doing cardio on a regular basis, addsprints to the mix. Work-out at your maximum effort for 15seconds to a minute and then slow down to recover betweensprints. Here is a five minute HIIT workout to get started.• 45 seconds jump squats• 15 seconds rest• 60 seconds jump rope68 ModernFitnessMag.com / Winter 2017
There are many different types of bicycles available on the too! Mountain biking trails are rated somewhat like skimarket today, the comfort bicycle, which is used by many trails, the easiest is green, an intermediate is blue andrecreational bike riders, a trail bike or light duty mountain difficult trails are pink. Go slowly, mountain biking can bebike, cruiser bikes, recumbent bikes and heavy duty hard on the joints, and you’ll need to learn how to handlemountain bikes. No matter which type of bike, or biking the bike to minimize the chance of injury.interests you biking is a great way to increased stamina,improved cardiovascular strength and all around better Whichever type of bicycle you choose, just do it! Bikingfitness. is a great way to achieve an aerobic workout and burn calories at the same time. The best part is that anyone canRecumbent bikes have become very popular for the middle- ride a bike and it’s a great family recreation to be enjoyedaged and older riders. On a recumbent bike, you have a together.very comfortable seat that you can lean back in, quite likesitting in your favorite reclining chair. Your butt is verycomfortably cushioned. Your feet are out in front of you,quite like when you’re driving your car. Recumbent bikesare the fastest type of bicycle. One reason is that with yourlegs extended forward and pedaling in front of you, you areable to move much more weight with much less effort thanon a conventional bike where your legs are underneath ofyou. Beginning recumbent riders will tell you it takes a whileto develop what are called “recumbent muscles” but onceyou do you’ll never go back to an ordinary bicycle.Mountain biking is a popular activity that is enjoyed by awide age range of people. Heavy duty mountain bikes canbe quite costly, so it may be best to go to talk to a mountainbiking organization about bike rental. You may only decideyou need a light duty mountain bike which would also begood for regular riding. Not all mountain biking trails arekillers and for experts only – they had to start somewhere ModernFitnessMag.com 71
Becoming familiar with the muscles that make up your body The obliques help your torso to flex to the side, twist at thehas more benefits than simply allowing you to talk shop with waist and help in bending the torso forwards.your training partners. The more familiar you are with themuscles you’re working, the better you’ll be able to judge 3. Transversus abdominis – this is the deepest of thewhat’s needed to make improvements. In this article, we’ll abdominal muscles and consists of a thin strip that runsget to know the muscles that make up the mid-section. horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizesThe core muscles of the mid-section do much to stabilize the spine.and support the torso so it’s well worth spending the timeto train this area properly. The main muscles of the mid- 4. Erector spinae – this large muscle group runs alongsection are as follows: the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps to twist at the waist.1. Rectus abdominis – this is a large flat muscle wall thatcovers most of the front mid-section from the lower chestto the pubic bone. Above the navel, it consists of three pairsof rectangular sections stacked on top of each other and isbetter known as the six pack.2. Obliquus abdominis – this muscle runs diagonallyalong the side of the mid-section from the lower ribcage tothe pubic area. There are two muscles on each side, withinternal obliques lying underneath the external obliques.72 ModernFitnessMag.com / Winter 2017
Insomnia can be quite a frustrating thing for people to In addition, experts believe that listening toexperience. In addition, many people lead hectic lifestyles. delta waves:They’re lucky if they can get 4 to 6 hours of sleep everynight. They know that the experts recommend that they • Help you feel deeply rested even if you haven’t sleptget 7 to 8 hours of sleep a night. However, they can’t more than a few hourschange their busy schedules to accommodate this. • Help to keep stress, depression, and anxiety at bay (many people report a reduction in stress and anThough some people will even have a stiff drink or take increase in joy)some cold medicine when they’re not sick, there are many • Release healing, anti-aging and happiness hormonespills and other various herbal solutions on the market • Help to increase your empathy for others andthat claim to help people rest at night. While many people improve your own intuitionfind these solutions to be effective, they don’t want to take • Boost your immunity (stress lowers your cortisola pill or an herb every night to rest. However, there is a levels and can cause major decreases in yoursolution that’s helping people rest while creating other immunity)benefits as well. • Increase your energy and vitality (when you’re rested, you can better take on your day)Your brain functions by converting electrical signals intoinformation. There are neurons in your brain that receiveand process information. For example, if you hear a songyou like, they respond and forward the information toother neurons that control how you react. Maybe you huma little bit or maybe it triggers a happy memory. However,these are all electrical signals that therefore createdifferent wave patterns with their movement. Beta wavesoccur while you’re awake. Alpha waves occur in a deeperstate of relaxation. Delta waves occur in the 3rd state ofrelaxation before REM or deep sleep.Many people have found that increasing their delta waveshas given them the ability to achieve the REM statequicker. ModernFitnessMag.com 75
A physical fitness training program is divided into three cardiorespiratory endurance, for example, you mustphases: preparatory, conditioning, and maintenance. The increase the length of time you run. You should start withstarting phase for different individuals will vary depending the preparatory phase and gradually increase the runningon their age, fitness levels, and previous physical activity. time by one or two minutes each week until you can run continuously for 20 to 30 minutes.Young, healthy persons may be able to jump right into theconditioning phase, while those who have been exercising At this point, you can increase the intensity until you reachregularly may already be in the maintenance phase. the desired level of fitness. You should train at least threeFactors such as extended inactivity, injury or illness can times a week and take no more than two days betweendrop you from a maintenance to a conditioning phase. workouts. For weight trainers, the conditioning phasePersons who have not been physically active, especially if normally begins during the third week. You should do oneyou are age 40 or older, should start with the preparatory set of 8 to 12 repetitions for each of the selected resistancephase. exercises. When you can do more than 12 repetitions of any exercise, you should increase the weight used for thatPREPARATORY PHASE exercise by about five percent so you can again do only 8 to 12 repetitions.The preparatory phase helps both the cardiorespiratoryand muscular systems get used to exercising, preparing the This intensity increasing process continues throughout thebody to handle the conditioning phase. In the beginning, conditioning phase. As long as you continue to progressthe workload must be moderate. Progression from a lower and get stronger while doing only one set of each exercise,to a higher level of fitness should be achieved by gradual, it is not necessary for you to do more than one set perplanned increases in frequency, intensity, and time. exercise. When you stop making progress with one set, you should add another set on those exercises in whichInitially, poorly conditioned persons should run or, walk progress has slowed. As training progresses, you mayif need be, three times a week at a comfortable pace that want to increase the sets to three to help promote furthermoderately elevates their heart rate for 10 to 15 minutes. increases in strength and/or muscle mass.Continue at this until you have no undue fatigue or musclesoreness the day following the exercise. After that you can For maximum benefit, you should do strength traininglengthen this cardiorespiratory exercise session to 16 to 20 three times a week with 48 hours of rest between workoutsminutes and/or elevate your heart rate by increasing the for any given muscle group. It helps to periodically dopace. If you feel breathless slow down to a walk. a different type of exercise for a given muscle or muscle group. This adds variety and ensures better strengthThe preparatory phase for improving muscular endurance development. The conditioning phase ends when alland strength through weight training should start easily personal, strength-related goals have been met.and progress gradually. Beginning weight trainers shouldselect about 8 to 12 exercises that work all the body’s major MAINTENANCE PHASEmuscle groups. You should use only very light weights thefirst week (that is, the first two to three workouts). This is The maintenance phase sustains the high level of fitnessvery important, as you must first learn the proper form for achieved in the conditioning phase. The emphasis hereeach exercise. is no longer on progression. A well designed, 45- to 60-minute workout (including warm-up and cool-down)Light weights will also help minimize muscle soreness and at the right intensity three times a week is enough todecrease the likelihood of injury to the muscles, joints, maintain almost any appropriate level of physical fitness.and ligaments. During the second week, you should use These workouts give you time to stabilize your flexibility,progressively heavier weights on each resistance exercise. cardiorespiratory endurance, and muscular endurance andBy the end of the second week (four to six workouts), strength. However, more frequent training may be neededyou should know how much weight will let you do 8 to to reach and maintain peak fitness levels.12 repetitions to muscle failure for each exercise. At thispoint, the conditioning phase begins. Of course, once you get to this level, maintaining an optimal level of fitness should become part of your life-CONDITIONING PHASE style and should be continued for life.To reach the desired level of fitness, you must increase ModernFitnessMag.com 77the amount of exercise and/or the workout intensity asyour strength and/or endurance increases. To improve
Anybody can lose weight; it’s no big deal. You only have After two weeks increase the number of reps to either threeto be careful about the food you eat and to make more or four, depending on how you feel. If you can take foureffort than you usually do. Dieting doesn’t have to mean reps up and down four flights of stairs, then by all meansfood deprivation and money spent on gym subscriptions. do so. If you can’t, then stick to three reps. As the weeks goYou can keep your body in shape with simple exercises by, you can add even more reps to your routine in order tothat do not require gym equipment or professional advice increase your endurance and to really put the muscles toand supervision. If you’re also using a dietary supplement, work.losing weight will be the simplest thing in the world. This exercise is perfect for the legs and glutes. Ladies andA simple exercise that anybody can perform at home or gents looking to build shapely glutes and strong thighsthe park is called Stair Sprinting. The name is pretty self ought to try stair sprinting. Having to carry your ownexplanatory. All you have to do is run up and down the weight up the stairs instead of flat terrain puts more stressstairs between several floors; the more floors, the better off on the muscles and helps the feet gain more endurance.you’ll be. However, be very careful when doing this exercise. Running up and down the stairs makes it very easy to trip or miss aIt’s a good idea to start small, even if you’re in a good step and sprain an ankle. Even more serious injuries mightphysical condition. Run up and down four floors two times. happen if you’re not careful enough.First timers and overweight people are unlikely to managemore than two reps anyway. However, it’s no big deal if youcan’t do more than two reps in the beginning. Resistance toeffort is built in time. Do the two reps every other day fortwo weeks.78 ModernFitnessMag.com / Winter 2017
Massage therapy has numerous benefits for your body, Massage can help you to get deeper and longer sleep andmind, and mood. If you are on a weight training program promotes healthy sleep patterns. It will help you to notthese benefits can extend to helping your body to make wake up frequently during the night or wake up too earlythe most of your training for maximum muscle growth. and will help you to fall asleep quickly.Including massage therapy as part of your training andrecovery regime will help you to bring your performance to Anyone who has had a massage knows that it makesthe next level. you feel good. A major benefit of massage therapy is a reduction of pain. Weight training often leads to pain inMassage therapy will help to repair damaged muscles. various parts of the body. This pain can cause you to notMassage therapy will improve your circulation to the want to lift or to not be able to lift to your full potential.treated areas. When you train you create micro-tears in Massage will focus on areas of pain, both helping recoveryyour muscles. Your body then heals these tears and your and alleviating your discomfort in these areas. This willmuscles are bigger and stronger than they were before. help you to get back into your weight training.Massage can help to speed this recovery process bybringing fresh blood, oxygen, and nutrients to the area, Massage therapy helps to alleviate stress and helps towhile also removing built up toxins like lactic acid which improve your mood. When you are stressed your lifts cancauses muscle cramping and is a byproduct of training. suffer as a result. A calm and relaxed mood can help yourYour training and recovery will be more effective. training and improve your focus. Massage goes a very long way towards reducing tension. When you go into yourThe stretching of the muscles during massage will help to training regime with a balanced mind you may find thatrelieve tension in the muscles targeted. This will lead to your performance and gains are maximized and moreimproved flexibility and will also relieve any adhesions or progress is made.knots in the areas focused on. Improved flexibility will helpyour lifts and will reduce your chance of injury. Massage With all the numerous advantages of massage therapy,therapy will also help to relieve any muscle imbalances virtually everyone can benefit from including it in theirwhere one group of muscles is tight but the opposing group schedule. Serious weight trainers and novices alike canis not, which will help to keep your body and your weight improve their performance and muscle growth by makingtraining balanced and effective. massage part of their training and recovery routine.Numerous studies have shown that massage has verybeneficial effects on quality of sleep. Sleep is a major partof your recovery and proper rest will help you to realizemaximum gains in your performance and muscle size.80 ModernFitnessMag.com / Winter 2017
The Alexapure Go Water Filtration Bottle is the answer to lugging around the 4L jugs and the luxury of having clean and filtered water at about just anywhere you are! Through its ionic absorption micron filter, it removes 99.9999% of lead, bacteria and viruses in untreated water. All you need is a faucet, water fountain or even a creek and you’re one step away from fresh drinking water! It filters 300 gallons before the filter needs to be replaced and with a BPA free and reusable container, it reduces waste in our landfills. $35 at www.amazon.com/camping The weighted vest game just got elevated to another level. The Titin Force System is not a vest but a compression shirt that comes in 8lb, 16lb or 20lb versions and has 14 pockets for it’s specially designed waterproof Iso-Gel inserts. Pull their outer compression shirt to keep everything secure and snug and you’re off to the races! An added bonus is that the Iso-Gel inserts can be heated or cooled for cold winter training nights or hot enduring summer days. Gone are the days of awkward and unnatural weighted vests. The Titin Force System moves with you and you’ll be amping your training to the another galaxy! $250-$350 at titintech.com82 ModernFitnessMag.com / Summer 2016
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