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Exercise, for some people, starts out as a way to manage weight and sculpt beach bodies. But as most people move forward, the progress can become addicting. This often leads to a search for the most effective, sometimes, most intense form of exercise like the famous HIIT (high-intensity interval training).

As the name suggests, this mode of training is intense. Maybe some pictures of intense workout come to your mind. Yes, that is good. Now multiply that intensity to ten! Yes, these are a killer mode exercise, and this is not for the faint of heart! (and that includes the anatomically faint heart!)

The Best HIIT Workout For You: Find Out What Suits You

What Is HIIT?                

How Does HIIT Work?

Read more: The Best HIIT Workout For You

Use Yoga To Ease Back Pain and Increase Your Weightlifting Performance

If you've been following your training regime rigorously, it might start to feel difficult to know where you can improve on it. Something many people who lift weights haven't considered combining with their weight training to get increases in performance, is yoga. Originally, yoga was all about learning to observe yourself and your body, however it has now become a great form of exercise for those wanting to gain more control over themselves. As well as this, it can help with long term ailments such as back pain.

How Yoga Can Help Your Weight Training

The American Osteopathic Association says that yoga has both physical and mental benefits. They go on to say that through yoga techniques that focus on relaxation, chronic pain can be lessened. Chronic pain typically includes back pain, arthritis and headaches.

As well as this, flexibility can be increased, as can core muscle strength and tone. This is particularly useful when used in conjunction with weight training. Doing yoga can increase you're the strength of muscles all over your body, which could allow for greater gains when you are working on your weightlifting. On the mental side, benefits include the ability to combat stress, by developing coping skills and a positive outlook on life. This is done through mediation and breathing techniques.

Easing Pain with Yoga

Read more: Use Yoga To Ease Back Pain and Increase Your Weightlifting Performance

Stop looking for dynamic stretching exercises in Google. This list is the only resource you'll ever need to find stretch exercises for ALL your body parts!

CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general.

The Truth About Stretching and Warm Up

Warm Up

I've heard it time and time again that warming up is a waste of time and energy. The excuse is usually that a warm-up will take away from the energy needed for the actual workout, but that's just not true. Actually it's a great way to get your heart pumping and get you in the right state for exercise.

A good warm-up should last about 5-10 minutes making sure to get the heart rate elevated. When you get your heart rate up, it will start pumping more blood and oxygen throughout the body, including into the muscle tissue. The muscles will become pliable and more flexible allowing for better range of motion and exercise performance.

Warming up also lubes the joints, readies the tendons and ligaments, and has quite a few mental benefits as well.



Twisted Lunge

Stretching is just as important as warming up in most cases. Stretching should be done after the warm-up or you can do dynamic (active) stretching with the warm-up (before the workout).

Either way, it's a good idea to get it done for many reasons. As mentioned before, when the muscles are warm, they are more pliable and flexible. This will allow you to perform better in any activity.

Read more: Dynamic Stretching Exercises for Flexibility and Warming Up

Lower back pain is very common and can be the result of a variety of causes. One of these isn't usually the primary suspect but it occurs more often than one might think: constriction of the piriformis muscle. This small slim muscle is behind the gluteus maximus, connecting the spine to the top of the femur.

If the piriformis muscle tightens, gets pulled, becomes inflamed, or spasms, an effective piriformis stretch can restore muscle function and relieve pain.

What is the Piriformis?

Read more: How To Get a Deep Piriformis Stretch With These 12 Exercises

Whether you're in your early 20s or your late 80s, following a regular weightlifting schedule can be beneficial to your overall wellbeing. In your younger years, a vigorous strength training workout can promote lifelong health, while older adults can maintain muscle strength and integrity by keeping up with a gentle weightlifting regimen. Although your exercise routine may change as you age, regular strength training through the years can help you to live a longer, healthier and happier life.

Why Should I Be Following a Weightlifting Regimen?

If you aren't already following a regular strength training routine, it's never too late to start. Lifting weights each week offers a number of physiological and psychological benefits at every age, helping you to:

• Lose weight and tone your muscles

Lower levels of LDL, the "bad" cholesterol, while increasing levels of HDL, or the "good" cholesterol

• Promote healthy bone development

• Enhance cardiovascular health and reduce your blood pressure

• Boost cognitive functioning

• Improve your flexibility and mobility

• Look better and feel more confident

• Improve your mood and decrease anxiety

Read more: Don’t Let Age Get in the Way of Your Weightlifting Routine

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