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These questions and more answered by yoga teacher Hannah Glancy from Proper Northern Yoga

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How long does it take on average to get more flexible?

This is probably one of the most commonly asked questions. Really there isn’t a definitive answer. Flexibility is developed over time and dedicated practice. It begins to disappear the moment we over or underuse our range of motion.

I travel to Nepal a lot and what strikes me are the daily movements of everyday people, at the temples, outside their houses, in the streets and parks. People are always moving, shifting, carrying, and adapting. Over here we have become a sedentary nation and have adjusted accordingly. People tend to limit movements to what is most effective for our lifestyles and often the flexibility of a more manual lifestyle is no longer necessary. However, just because we don’t necessarily use that flexibility on a daily basis doesn’t mean we shouldn’t use it. If we become more embodied human beings, we would be assisting our future bodies.

My top tip would be to start a daily movement practice and if you have a cat or dog watch them get up from sleep, they stretch and yawn and get ready to move rather than just jumping up! So do the same, roll out of bed, stretch, move around, twist, turn and yawn… you’ll soon find your flexibility gradually increasing, or maybe speed up the process a bit by taking up a yoga class.

How long should you hold each of the yoga poses?

This will largely depend on the type of yoga you’re practicing, some yin holds range from two to ten minutes, they are softer floor-based, breathing meditative holds, whereas for a more structured Hatha approach you might be staying for three to five breaths. Recently I’ve begun to add a lot more dynamic movement to practice, playing around with shifting weight and comprehending how I transition into a movement rather than static holds.

My advice would be to find a teacher and style you like. If the holds seem too long and challenging maybe try a more fluid vinyasa if it’s not as chilled as you’d like then look for restorative. There are so many wonderful teachers out there, don’t be afraid to have a look around to find the person or offer that suits you.

How do you know when it’s OK to push yourself a bit harder without risking injury?

Once my students sit on their mats I gently remind them that a challenge should be that, something that raises the heart rate and gives the body a reason to wake up and take notice. The burn of exertion and the struggle to regulate your breath are good markers for a challenge. Back off when you need to though.

We are our worst judges of pain sometimes; we have an incredible ability to endure a lot. Often, we don’t want to lose face. It has taken me a long time to be OK with backing off. Miraculously putting my needs first has actually given my body the real space it needs to develop strength, so sometimes it’s even needed.

How often do you need to practice yoga in order to improve?

Daily. If you’re serious about improving, then practice all the time. Go to regular classes, practice in your spare moments. Learn to breathe. Meditate, reflect, and ultimately become a more embodied practitioner. Yoga is more than just movement; the best practitioners are the ones who realize the more they know the less they actually know!

More information

Hannah Glancy is a fiery yogini and founder of Proper Northern Yoga based in Kendal, Cumbria. Over the past five years, she has been an integral part of introducing a more embodied yoga practice to the northwest.

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Getting your heart rate up via cardiovascular exercise

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Women’s breasts and legs are also toned by an aerobic activity, which enhances cardiovascular health. Regardless of whether you’re jogging or cycling, your heart rate will increase during the workout.

It takes a lot of practise to becoming good at many sports and computer languages (excessive-intensity programming language learning). Symptoms of a heart attack or stroke are seldom seen in patients.

It doesn’t matter if we don’t understand the joke; the subject is still interesting to us. Is it important to join a gym to get in shape? No. Try something new if you’re becoming bored with your existing endeavours.

A heart-healthy lifestyle requires regular physical activity. This isn’t going to work out because of my incapacity to fit in. The fact that you’re interested in my goods and services means a whole lot to me. It is because of this that they are referred to as “cardio” exercises. If you use an elliptical trainer, go swimming, or play tennis, you may lose weight. If you want the best results, do five 30-minute aerobic activities per week.

 

The study of cardiology has long been a popular choice

There are a number of organs in the body that are affected by this illness. Even when the heart rate is increased, blood flow to the cardiovascular system may be maintained. Running, swimming, and even dancing are examples of aerobic exercises.

At the absolute least, you should do a heart-healthy workout once a week. Doing moderate exercise or intense activities at least five days a week is recommended.

Before starting a training programme, be sure your goals, timetable, and physical health are all in line. It won’t happen again because of what occurred previously.

Increasing one’s level of physical exercise has been linked to a lower death rate. Cardiovascular disease, cancer, and osteoporosis may all be prevented with regular exercise and a healthy diet.

A abrupt drop in blood pressure is referred to as hypotension in medicine. Regular physical activity may aid in weight loss and blood pressure reduction in those who are either overweight or already have high blood pressure.

The control group, which received no information on heart health, saw a decrease in blood pressure. A stiffness in both the forearms and legs. Because of medication, this condition persisted. If you have high blood pressure, Cenforce 100mg or fildena 100mg may assist.

 

It’s never been a better moment for a diabetic to relax and unwind!

Regular aerobic exercise may increase your body’s ability to metabolise glucose. A balanced diet and regular exercise are required to keep blood sugar levels in line. When diabetics avoid strenuous exercise, their blood sugar levels remain more steady.

The amount of calories you consume each day must be strictly monitored.

Regular physical exercise is the only way to lose weight and keep it off in the long run.

 

You may be able to lose weight if you have a quicker metabolism.

Faster weight loss occurs when you engage in greater physical activity. When metabolic processes are delayed, the heart rate rises. You need a healthy metabolism if you want to shed pounds and keep them off.

From the inside out, we should work to improve the body’s general ability to fight against sickness

The presence of antibodies and immunoglobulins in humans is not known. Antibody production may rise if aerobic exercise and immune system stimulation are combine.

 

I am the one who has enhanced the health of my coronary arteries by my own efforts.

Our hearts and lungs are always working to keep us alive. A little more help may be needed if you’re in fantastic health. If you do nothing, you put your health at danger.

For a person to be considered healthy, they must have a consistent resting heart rate and body mass index. To maintain your heart muscles fully extended when stair climbing, it’s critical that you avoid becoming exhausted. Vidalista 20mg and kamagra jelly may enhance cardiovascular health when used together.

When it comes to our mental and physical health, regular aerobic exercise may be beneficial. If you’re feeling anxious, taking your pulse could be a helpful relaxation technique.

Increasing one’s heart rate and improving one’s self-esteem are two methods for improving emotional well-being. Arousal-inducing hormones have also grown in popularity in recent years.

Serotonin and dopamine deficiency has been linked to depression. You’ll get more done if you keep your calm and your head held high. Regular exercise may have a positive effect on both your physical and mental well-being.

People with arthritis who engage in regular exercise and mobility may find that their thrombosis risk is reduced.

 

As the number of sleep problems decreases, we may all benefit.

Increasing the frequency of your workouts may help you get a better night’s sleep. Regular exercise, according to a new research, may aid those who have difficulty falling asleep. Make sure you’re not disrupting your sleep patterns by getting out of bed in the middle of the night. Begin your night by taking an hour off from your daily routine.

 

Emotional well-being has risen in recent years.

Physical exercise releases endorphins, a hormone that improves mood. Taking more of these medications increases your chances of feeling better.

 

It’s possible that meditation and stress reduction might benefit each other.

It may be difficult to enter the “concentration zone” when playing a video game. Anything you need, we can provide. Adopting a positive view on life might help reduce depression.

 

The benefits of a healthy lifestyle much outweigh the short-term costs.

Weight reduction is a direct effect of increased cardiovascular exercise. To top it all off, you’ll look and feel great! Success takes a lot of endurance and vigour.

This kind of exercise is referred to as “cardiovascular training.” Many different health benefits might be expected for those who use this medication. As a result, one’s overall health and happiness improve.

Cardiovascular exercise has been shown to provide long-term health benefits. As a consequence of this, you’ll be able to perform better. I hope you have a successful academic career. Regular exercise and weight loss are two of the many advantages to which one may look forward while engaging in this behaviour.

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6 Reasons Tea Tree Oil Should Be Your Skin’s new best friends

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6 Reasons Tea Tree Oil Should Be Your Skin's new best friends
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If you’re experiencing skin issues we are sorry for you. You’ve got many items however, is tea tree oil the one you need? Derived by the leaves from Melaleuca alternifolia, the tree Tea essential oil has earned been dubbed nature’s secret weapon.

Although studies suggest that essential oils can provide positive health effects but the FDA does not regulate or monitor the quality or purity that essential oils provide. Always conduct a patch test prior to attempting the new essential oil.

It can be used for a countless of applications

You can try to use it in an antiseptic DIY cleaning product, DIY mouthwash or natural deodorant to name a few numerous home remedies fans are turning to the essential oil to get its benefits for skin health. From treating acne, bugs to dandruff Tea tree oil could be the remedy your cabinet has been looking for.

Before you dive into a bottle of it, keep in mind that the oil’s pure form is extremely potent, and it isn’t recommended to apply the oil on your face at its full force. Consider diluting it with the best carrier oil such as sesame or coconut.

Get the benefits

 

The first time users should begin slowly with an approximate ratio of 30:1 between tea tree and carrier oils which is 3 to 4 drops of tea tree oil for each one teaspoon carrier oil. You can increase the potency according to your preference drop by drop.

You can do not bother concocting and purchase an already-infused tea tree oil product for example, shampoo or bar soap. What can extracts from tea trees do? Here are six reasons why it’s excellent for skin care.

Limited research suggests that tea tree oil could help with a range of skin issues. Research has shown it is true that the oil of tea is a source of antibacterial and anti-inflammatory, antiparasitic and antiseptic properties. This is what the science says about tea tree oil could be beneficial for the skin:

1. Remove acne

The majority of research conducted on tea tree oil and skin suggests its efficacy as pore cleanser. Due to its natural anti-inflammatory and antibacterial properties the oil of tea has been proven to decrease inflammation, open pores, and speed up the healing of breakouts that are already present.

Although it’s not a magic cure designed to substitute your entire skincare routine, research indicates that including it in your routine could provide benefits in clearing your skin.

2. Glow it up

A new study discovered that when the participants applied a tea tree oil product for their face the skin was hydrated and less oiliness. An investigation into acne that compared the efficacy in tea tree oils and benzoyl-peroxide, tea tree oil users had less flakiness and dryness.

3. It is antimicrobial

Tea tree oil can be described as antimicrobial. This means that it is able to stop viral growth as well as bacteria such as the flu virus as well as E. coli. For optimal hygiene, you can add it to hand-wash or an alcohol-based soap. Furthermore, because it aids in hydrating your hands, they already have been washed. It will be grateful to you.

4. Give your finger to the bloodsuckers

Tea tree oil is one of them numerous studies have proven that it is a source of beneficial antiparasitism properties. Some even claim the tea tree oil to be more efficient in comparison to DEET as well as other oils for repelling bugs. With tea tree oil’s reputation with decreasing inflammation, it may be beneficial after a bite.

5. Then, stop dandruff from the source

Its anti-flake, anti-inflammatory and anti-fungal qualities all are used to soothe your scalp. A 4-week research study of 126 patients with dandruff showed that tea tree oil helped ease symptoms in 41 percent participants. Also, in a research study of the tea tree oil in shampoo participants were able to report less oily locks.

6. Keep yourself clean

It would be amazing to feel like we’ve just got out of the shower. When we’re done with each day it’s than leaving the gym at middle school.

The smell of sweat is not noticeable on its own, but it turns unattractive when it mixes with bacteria that live on the skin. Tea tree oil may help combat body odour and help to keep your underarms fresh with its antibacterial properties.

Conclusion

There are many companies in the market who claim to be authentic. However, it would be ideal to purchase organic Tea Tree Essential Oil from authentic source.

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COMPRESSION CLOTHING EXPLAINED

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‘Compression clothing’ is often used as a generic name for a range of products and it’s important to understand the differences between what’s on offer. Some of it is ‘true’ compression clothing, whereas other items are functional pieces of kit that are tight-fitting.

Proprioception

Proprioception is about being aware of your body, its posture, and its movement. It is possible to wear clothing that increases this awareness and, therefore, improves your posture and technique as you train and compete.

Circulation

This is a more difficult goal to achieve. Applying a suitable amount of pressure to a muscle increases circulation to it – improved micro-circulation. Think of the principle behind the socks you can buy to prevent deep vein thrombosis on long airplane flights. Doing the same during exercise can boost your performance because the extra blood helps fuel your muscles and remove waste products.

You can also wear the clothing between sessions to gain the same benefits – weary legs are flushed out and recovery enhanced. Sleeping in the clothing or wearing it under your regular clothing allows you to go into the next session fresher.

Of course, there’s always a catch when something sounds this good… improved micro-circulation is a more difficult benefit to achieve than increased proprioception. If you use inadequate pressure, circulation is not stimulated. Too much pressure will have the opposite effect – circulation will be hindered!

The right materials, the right cut, and wearing exactly the correct size become very important. Hence, you will see far more complex sizing charts for clothing that can really deliver on this front.

Muscle vibration

If you watch a very slow-motion film of a runner, you will see their muscles vibrate and oscillate as they run. It is believed that reducing this oscillation and vibration may reduce the strain on the muscles during exercise and so reduce delayed onset muscle soreness (DOMS) – in other words, feeling as stiff as a board a while after exercise. The less soreness you have after training, the sooner you will be ready to tackle that next session.

Technical advances

As material technology and biomechanical understanding increase, experts come up with more and more ways of applying the know-how. At ASICS, Inner Muscle technologies have been developed to improve posture and give resistance that strengthens key, but hard to train, muscles. adidas, meanwhile, has spotted that by adding a Powerweb (a polymer overlay that works like hi-tech rubber bands) to its clothing, athletes can improve their posture and the power they can generate. A lot of the power generated when you run is from ‘elastic energy’ – for example, from stretching and releasing your Achilles tendon. Adidas Powerwebbing seeks to add to that energy.

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A new study investigating running behaviours and mental health during lockdown including 14,000 people globally,

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Amid the confinement and isolation of lockdown, the UK has fallen in love with running according to a new study by ASICS to mark Global Running Day. Some 43 percent of regular exercisers in the UK are exercising more now than they were before lockdown. Some 82 percent of UK runners say running is helping to clear their minds. Not surprisingly, 78 percent of UK runners say running is helping them feel more in control.

The study of 14,000 regular exercisers across 12 countries, found that more than a third (36 percent) globally and 43 percent in the UK are exercising more now than they were before the COVID-19 pandemic began – despite most sports being brought to a standstill by social distancing measures.

Meanwhile, figures from the fitness-tracking app, Runkeeper, show that runners of every level are clocking up more strides, more often. During April 2020, the app saw a 667 percent rise in registrations in the UK and a 105 percent increase in monthly active users compared to the same time last year. It also reported a 98 percent spike in the number of people in the UK heading out for a weekly run.

Running and feeling free

Yet the ASICS study also reveals that, for the majority of people, this activity surge is down to more than just physical health. Two-thirds (67 percent) say exercise helps them cope mentally when faced with challenging situations like the one we are in now, while eight in ten (78 percent) runners say that being active is making them feel saner and more in control. Some 82 percent say running is playing a key role in helping them clear their mind.

Linda van Aken, VP Running, ASICS EMEA says: ‘Despite the lockdown and social distancing measures, exercise and running, in particular, have become central to many people’s daily lives. Our study’s findings prove that a run is much more than just a run, especially in times of crisis. It’s a way for people to put aside the mental pressures and challenges of this pandemic and feel free.’

Dr. Brendon Stubbs, one of the world’s most influential exercise & mental health researchers, based at King’s College London says: ‘As one of the first multi-country studies, the results demonstrate that during the lockdown, running has become a lifeline for many people to boost their physical and mental wellbeing. These findings support previous evidence which has demonstrated that regular exercise is effective to prevent and treat mental health conditions. Overall, the study by ASICS reinforces what we instinctively know: physical activity makes us feel better and never has there been a more important time to become active and experience the mental health benefits from movement.’

Running past COVID-19

Furthermore, exercisers across the board are keen to keep their active habits going when this crisis is over. Nearly three-quarters of UK runners (72 percent) say they want to continue running as much as they are now after the COVID-19 pandemic comes to an end, while six in ten (61 percent) people who exercise regularly are determined to hang on to the important role sport and movement is currently playing in their lives. Perhaps most encouragingly, among those who only took up running after the COVID-19 crisis started, nearly two-thirds (62 percent) globally say they plan on sticking with it in the future.

Helping the world run to feel free

Linda van Aken adds: ’80 percent of Brits told us they feel best when their mind and body are in balance – and never has that balance been more important than it is now. ASICS was founded on the belief that movement can help anyone achieve a sound mind through a sound body. So, with our products, services, and events, we want to help runners of every level go further, perform better and protect themselves against injury – both during this pandemic and beyond.’

ASICS’ goal is to support everyone to enjoy the mental freedom that running brings. This is why ASICS aims to ensure every runner is running in the right shoe – for complete peace of mind.

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Kettlebell Full Body Workouts To Lose Weight Fast And To Gain Muscle l Men & Women Title

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Kettlebell Full Body Workouts To Lose Weight Fast
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What are kettlebells?

Around 15 years ago, no one outside the former Soviet Union knew much about kettlebells. Now, it seems most personal trainers and fitness instructors are using them with their clients.  The term kettlebell comes from the Russian word girya, a cast-iron weight that resembles a cannonball with a handle. It’s this handle that makes training methodology unique. Unlike with traditional dumbbells, the center of mass of the kettlebell is extended beyond the hand. This allows for fast, swinging motions that combine cardio, strength, and flexibility, engaging the whole body at once.

The kettlebell workout for weight loss

Below is a sample programmer of kettlebell exercises for weight loss taken from Kettlebell Training.  You can either follow the programmer exactly or you can change the weight, reps, sets, and duration of any exercise to fit your goals. This workout is just to get you started. It gives you more of an idea of what to do in your workouts going forward. With experience, you’ll have more confidence to create some of your own training programmers.

 

 

Kettlebell Full Body Workouts

Full-body workouts to lose weight fast and to gain muscle too. Kettlebell workouts for your strength training too. The Kettlebell is used as a weight for arm exercises like single-arm rows and shoulder presses. Squats and Lunges are among the most popular moves in Kettlebell Workouts. Kettlebells are known to improve overall strength, core power, balance, flexibility, and coordination while also getting rid of stubborn fats, tones the arms, and sculpting lean muscles.

 

Fitness Tips Guides

Fitness Tips Guides give exercise plans, nourishment tips, and activities that will help individuals to the way to sound living. Fitness Tips Guides is here to help whether an individual needs to acquire muscle, lose fat, increment strength, or do some aerobic exercise, to further develop wellbeing No matter the objective, regardless of the sexual orientation and age, Fitness Tips, Guides are here. Fitness Tips Guides, Aiming to rouse, inspire, assist individuals with arriving at their objectives and outfit them with the possibility of a solid and cheerful way of life.

 

Stay Healthy, Strong, and Happy!!!

 

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YOUR GUIDE TO ECO-FRIENDLY FITNESS

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Malcolm Bradbrook looks at what we can do to minimise our impact on the environment while still keeping fit. The environmental challenge has many different strands, from the climate emergency caused by air pollution and global warming to the amount of plastic littering our planet. It is natural to want to minimise the damage we do to the world as we go about our exercise routines. New gadgets, new races, new shoes, new bikes, and more fill up our baskets online as we seek to keep up both in terms of speed and with the latest fashion. But there is plenty we can do and green living as a fitness fan falls into three categories; the events we choose, the kit we buy and our behaviour. Buying Kit Establishing eco credentials has become essential for all brands and different tactics are being used to reduce the impact on the environment. But the challenge to that has come in the form of the latest carbon-plated running shoes. The controversial Nike Vaporfly is reputed to only last 200 miles (most shoes last for up to 500 miles) and some other shoes only claiming to be at their optimum for 50 miles. Meanwhile, Salomon has announced a concept running shoe which can be returned to the company to be recycled into ski boots at the end of their use. ‘We recognise that we have to do better for the environment,’ explains Guillaume Meyzenq, Vice President of Salomon Footwear. ‘We are showing it is possible to find alternative materials to create performance footwear. Planting a million trees Other companies are trying a different tack, with leading cycling brand Endura announcing that from 2020 it will plant a million trees every year to offset its activities. This is on top of going PFC-free since 2018, offering a repair service to increase the lifespan of its kit and donating one per cent of profits to charities. Pamela Barclay, Endura’s co-founder, says: ‘We would hate to look back and think we could have done something and didn’t. If we don’t stop climate change, we won’t have a world to clean up.’ It’s not just established brands, but new companies have a green ethos from the very beginning. BAM is one of these brands. It was founded by former pole-vaulter and current adventurer, David Gordon. He explains: ‘Right from the outset it was important for me to come up with a business that was environmentally friendly and sustainable. I was – and still am – motivated to show the world that you can build a successful business whilst doing the right thing environmentally and ethically.’ Using Bamboo fibres BAM uses bamboo fibres rather than cotton or more harmful products. Bamboo grows quickly and does not need to be replanted and uses less water than other plants while being cultivated. Not all bamboo-based garments are eco-friendly because much depends on how it is treated but David has visited each layer of the process from the bamboo plantations right through to the garment factory to ensure that the highest standards are maintained. He adds: ‘I think most people now are aware of the damage that the clothing industry has on the planet, from water pollution to landfill. It’s not enough to pay lip service to the problem by bringing out a couple of token sustainable pieces in a collection to tick a box. ‘ Protecting the environment at races A runner determined to change the mindset within endurance events is Windsor-based IT consultant Rima Chang. She has become a well-known figure in marathon and ultra-running as she completes events dragging tyres weighing up to 10kg. Her running raises awareness of, and funds for, environmental issues around the world. Rima says: ‘I hate the amount of rubbish people throw away, so I focus on reducing disposable plastic. People are overwhelmed about the number of changes they have to make in order to be more sustainable. They prefer to divert the issues towards the government or pretend that it isn’t happening. I focus people on one achievable goal – reduce the use of disposable plastic.’ Rima has successfully campaigned for events around the world to reduce the number of bottles they give out. It was her input that first encouraged Rome Marathon to reduce its impact. Reducing plastic bottle use Organisers have reduced plastic bottle use from 200,000 four years ago to 70,000 now. They use cardboard cups for liquid energy drinks and recyclable plastic cups for water. Last year Rima cycled from the UK to marathons in Geneva and Nice and her dedication wowed organisers to the extent that they vowed to go cupless in 2020. She adds: ‘The challenge with all big events can sometimes be sponsorship deals but some action is better than no action and I am hopeful that we will start seeing some big improvements soon. To all the runners out there I have one plea: leave no trace.’ How to be a green exerciser • Bring your own bottle and refill at race check points. • Keep empty wrappers on you until you can dispose of them safely. • Try to avoid plastic or synthetic fibres in clothing like polyester, nylon and acrylic • Make your kit last. Will that new top make you faster?
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Malcolm Bradbrook looks at what we can do to minimize our impact on the environment while still keeping fit.

The environmental challenge has many different strands, from the climate emergency caused by air pollution and global warming to the amount of plastic littering our planet. It is natural to want to minimize the damage we do to the world as we go about our exercise routines.

New gadgets, new races, new shoes, new bikes, and more fill up our baskets online as we seek to keep up both in terms of speed and with the latest fashion. But there is plenty we can do and green living as a fitness fan falls into three categories; the events we choose, the kit we buy, and our behavior.

Buying Kit 

Establishing eco-credentials has become essential for all brands and different tactics are being used to reduce the impact on the environment. But the challenge to that has come in the form of the latest carbon-plated running shoes. The controversial Nike Vaporfly is reputed to only last 200 miles (most shoes last for up to 500 miles) and some other shoes only claim to be at their optimum for 50 miles.

Meanwhile, Salomon has announced a concept running shoe which can be returned to the company to be recycled into ski boots at the end of their use. ‘We recognize that we have to do better for the environment,’ explains Guillaume Meyzenq, Vice President of Salomon Footwear. ‘We are showing it is possible to find alternative materials to create performance footwear.

Planting a million trees

Other companies are trying a different tack, with leading cycling brand Endura announcing that from 2020 it will plant a million trees every year to offset its activities. This is on top of going PFC-free since 2018, offering a repair service to increase the lifespan of its kit and donating one percent of profits to charities.

Pamela Barclay, Endura’s co-founder, says: ‘We would hate to look back and think we could have done something and didn’t. If we don’t stop climate change, we won’t have a world to clean up.’

It’s not just established brands, but new companies have a green ethos from the very beginning. BAM is one of these brands. It was founded by former pole-vaulter and current adventurer, David Gordon. He explains: ‘Right from the outset it was important for me to come up with a business that was environmentally friendly and sustainable. I was – and still am – motivated to show the world that you can build a successful business whilst doing the right thing environmentally and ethically.’

Using Bamboo fibers

BAM uses bamboo fibers rather than cotton or more harmful products. Bamboo grows quickly and does not need to be replanted and uses less water than other plants while being cultivated.

Not all bamboo-based garments are eco-friendly because much depends on how it is treated but David has visited each layer of the process from the bamboo plantations right through to the garment factory to ensure that the highest standards are maintained.

He adds: ‘I think most people now are aware of the damage that the clothing industry has on the planet, from water pollution to landfills. It’s not enough to pay lip service to the problem by bringing out a couple of token sustainable pieces in a collection to tick a box. ‘

Protecting the environment at races

A runner determined to change the mindset within endurance events is Windsor-based IT consultant Rima Chang. She has become a well-known figure in marathons and ultra-running as she completes events dragging tires weighing up to 10kg. Her running raises awareness of, and funds for, environmental issues around the world.

Rima says: ‘I hate the number of rubbish people throw away, so I focus on reducing disposable plastic. People are overwhelmed about the number of changes they have to make in order to be more sustainable. They prefer to divert the issues towards the government or pretend that it isn’t happening. I focus people on one achievable goal – reduce the use of disposable plastic.’

Rima has successfully campaigned for events around the world to reduce the number of bottles they give out. It was her input that first encouraged Rome Marathon to reduce its impact.

Reducing plastic bottle use

Organizers have reduced plastic bottle use from 200,000 four years ago to 70,000 now. They use cardboard cups for liquid energy drinks and recyclable plastic cups for water.

Last year Rima cycled from the UK to marathons in Geneva and Nice and her dedication wowed organizers to the extent that they vowed to go cupless in 2020. She adds: ‘The challenge with all big events can sometimes be sponsorship deals but some action is better than no action and I am hopeful that we will start seeing some big improvements soon. To all the runners out there I have one plea: leave no trace.’

How to be a green exerciser

  • Bring your own bottle and refill at race checkpoints.
  • Keep empty wrappers on you until you can dispose of them safely.
  • Try to avoid plastic or synthetic fibers in clothing like polyester, nylon, and acrylic
  • Make your kit last. Will that new top make you faster?
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CYCLING FOR WEIGHT LOSS: WORKOUT IDEAS + EXPERT ADVICE

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Getting started with cycling for weight loss

When it comes to cycling, before you even think about shifting pounds, you need to familiarise yourself with being on the bike, according to Togo Keynes, co-founder and head coach of Njinga Cycling. ‘Begin slowly and don’t commit to too much at the start,’ says Keynes. ‘You want to build up gradually while gaining confidence – and enjoy your cycling. Don’t push yourself so hard you dread going out on the bike.’

Keynes has worked with a number of women needing help getting fit or losing weight post-pregnancy. They were all new to the sport, but caught the cycling bug fast. ‘It’s important to remember to start steadily and ride zone 2 efforts (the fat-burning endurance zone that should feel like a5/10 perceived effort),’ says Keynes. ‘This is a fairly low intensity and the best way to begin working on losing excess weight.’ Keynes recommends beginning with riding 3-5 times a week for 20-30 minutes for four weeks, then building up to 30-40 minutes and increasing by 5-10 minutes every four weeks until you get to 60 minutes.

‘Once you are riding comfortably for an hour, you can increase the perceived level of exertion from a 5/10 to a 6/10 effort for the last 20-30 percent of the ride,’ he says. ‘This will help you build a good solid fitness base. When rides start to feel much easier, you can increase the intensity and duration bit by bit.’

Complement your cycling with other exercises

What about cross-training? Will this help you shift the pounds on the bike?

‘Absolutely!’ says Keynes. ‘A 30-minute strength and conditioning session 2-3 times a week can really help to boost your weight loss.’ Targeting key cycling muscles, such as the quads, glutes, and hamstrings will improve your power on the bike and tone up your body.

‘Resistance training helps build muscle mass and elevates your metabolism for longer. This is particularly helpful when focusing on weight loss,’ he says. But finding the time and headspace isn’t always easy. Keynes suggests choosing an organized cycling event to work towards and then start training for it. ‘Getting focused on a goal can often provide the incentive to stay focused,’ he says. ‘Even if it’s just your own goal distance by a certain date, start training for it. Keep a record of your sessions to track improvements both on the bike and with your body. There’s nothing more motivating than seeing the kilos slowly start to drop off or the miles you can do in your 30-minute session slowly start to increase.’

Keep moving forward, both literally and figuratively, urges Keynes. And be accountable for your rides. ‘Ride a few times a week with a friend or join a live online class where you have coach support and encouragement,’ he says. ‘If you are using an indoor bike, put on a great podcast to distract you.’ Whatever you do: ‘Don’t let one bad day be the one that breaks your momentum. Put it aside and start again the next day.’

Cycling for weight loss: one woman’s journey

‘After having children, I gained a lot of weight and found it so hard to shift. I was a member of a gym and took group exercise classes but seeing myself in the mirrors did nothing for my self-confidence. My mental health really suffered. I stayed out of all photographs, so I have very few of me from when the children were babies, and I was diagnosed with depression and prescribed antidepressants. I knew I needed to do something but I couldn’t face the mirrors and feeling on the outside of the gym clique. But then my gym refurbished the Spin studio with blacked-out walls, disco lights, and not a mirror in sight, So I decided to give indoor cycling a go.

‘I needed to do something.’

‘I was really nervous at first; I didn’t want to feel out of my depth, but I ventured into the studio wearing my husband’s baggy tops and loose joggers and sat at the back, trying to keep up with the music and instructions. Being inside meant I felt safe and could hide, so I decided to do two classes a week, walking as much as I could in-between and cutting out junk food and alcohol while increasing my water intake. I didn’t follow a special diet. I just ate healthily and had the occasional treat.

‘The weight started to come off after a month of being on the indoor trainer. That spurred me on to keep going. Over time, I built up enough confidence to give outdoor cycling a go, too. I was lucky to find a cycling group called Club Velo 365. They made me feel so welcome and took the time to support me on my rides.

‘That piqued my interest in “power cycling”, so I researched it and took my fitness qualifications. The tech talk can seem intimidating at first – indoor bikes have all sorts of numbers and readings – but you don’t need to get into all that unless you want to. The key is to get a feel for how much effort you’re putting in so you can manipulate your energy system to become a fitter, more efficient rider.

‘Just give it a go.’

‘Thanks to cycling, I lost over four stone in two years. It wasn’t linear but the process was positive for my physical and mental health. I’m now teaching my own classes and no longer need medication. Getting started is always hard but the key is to not put pressure on yourself. Just give it a go. People who genuinely love cycling won’t care what you’re wearing, how much your bike cost or how far you’re going. The only bad ride is the one that didn’t happen.’

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COMMON EXERCISE MISTAKES

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COMMON EXERCISE MISTAKES
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Former personal trainer and Women’s Fitness Editor Christina Neal reveals eight common errors people make with their exercise routines…

I will always promote the benefits of exercise to anyone who will listen. I’ve been unashamedly bored by many of my friends and my man about how exercise can make such a difference to our emotional and physical wellbeing. When I’ve finished a workout that I didn’t want to do beforehand, I usually feel so much more energized, positive, and focused. Sometimes I do have to talk myself into it, especially in this hot weather, but I know that it will always be worth the effort. I get my workouts done in the mornings and spend the rest of the day feeling more productive. Of course, it wasn’t always that way and I had to get accustomed to working out. But once you get into a habit of doing it, the benefits are noticeable.

That said, there are things you can do during your exercise routine that can hinder your progress and hold you back. Here are eight things to avoid…

1. Copying others’ exercise choices

So often I’ve heard stories of people taking up a certain form of exercise because their friend did it and transformed their body. That’s all very well but if you don’t find a form of exercise that you enjoy, one that motivates you to want to get up from the sofa, you just won’t stick at it. Willpower can only last for so long. So if you heard that your friend ditched a stone by running, but you can’t stand doing it, don’t do it. Find something else.

2. Expecting too much too soon

When we first start an exercise routine, it’s easy to expect big changes early on. We may have also changed our diet and be on a mission to lose weight, so we feel like we’re doing the right thing and want to see results fast. It can take time for the body to adapt to a new routine but if you are patient and consistent with your exercise routine and diet, you will get results in the end. Just don’t expect a body transformation in the first two weeks.

3. Working too hard

It’s generally true that you need to find yourself moderately out of breath in order to get fitter and burn calories, but it’s perfectly OK to take rest or recovery periods if you need them. If you push yourself too hard, you’ll have a daunting experience that may put you off altogether. So if you’re running and finding it tough, slow down or take a walking break for a minute or two, then repeat. It doesn’t have to be hard work all of the time.

4. Skipping the stretching

Stretching lengthens muscles and increases your range of motion. The greater your range of motion the more easily you can move when you’re working out. It can also help to prevent muscle soreness after exercise, which in itself can put you off. So many people can’t be bothered to stretch after a workout, but really it only takes five minutes. Stretch your lower back, your front, and rear thighs, and your calves, as well as your upper back. Hold each stretch for at least 30 seconds.

5. Sticking to the same workout

Your body will adapt and grow accustomed to a set workout routine, so if you do the same run at the same pace every time, sooner or later it will get easy. If you want to get fitter and push your boundaries, you will need to shake things up. Try incorporating some interval training into your workouts. The same goes for weight training. Change your routine, increase the weights, have shorter rest periods, try new exercises. Don’t stick with the same workout for more than six weeks.

6. Expecting to be able to eat what you want

If you are exercising for weight loss, it’s easy to fall into the trap of thinking you can eat anything because you are now leading an active lifestyle. Sadly it’s just not the case. You can’t out-exercise a bad diet. If you eat high-calorie foods and exercise every day, your weight will remain the same or you might even put on weight. I know this from personal experience. I gained weight training for a marathon despite covering many miles a week, and then lost weight when I damaged my knee and couldn’t do any cardio because I changed my diet. If you know that you have to combine a healthy eating plan with your exercise routine, you will get results, but one of those two on its own will be difficult.

7. Not committing fully to a workout

When you exercise, put your heart and soul into it and give it your full attention. Don’t get distracted by other people or your phone. Do it and focus on it. Give your workout your entire attention so that you get best results. Stopping to chat with other gym-goers or check your phone or doing those things while training is just going to distract you, which could cause injuries and will stop you from focusing on good technique.

8. Getting addicted to one thing

I’ve done this, so I speak from experience. I got hooked on running many years ago and paid the price. I suffered numerous injuries and now have to live with damaged cartilage that will always restrict how much I can run. Too much of the same thing can cause repetitive style injuries and can mean that you don’t have enough time to recover in between sessions. Don’t run every day – every other day is best if you enjoy it – and try to vary your workouts so that you do different forms of exercise. Triathlon training is beneficial as it gets you fit across three disciplines and means you don’t do too much of one thing.

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STAY SUMMER SAFE WHEN EXERCISING OUTSIDE

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STAY SUMMER SAFE WHEN EXERCISING OUTSIDE
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Exercising outside is the new norm, and with summer upon us (OK, we know there are some cloudy and drizzly moments!), it’s the perfect time to lace up your trainers and head out on a walk or run to give your physical and mental wellbeing a boost.

But while the sun is important for vitamin D production – your body only makes it when UVB rays are strong enough in the spring and summer months – too much sunshine can be a bad thing.

Protect yourself from the sun when exercising outside

‘It’s difficult to avoid the sun entirely, and it does have its benefits including getting that important vitamin D dose,’ says Jo Stoddart, a cancer specialist at Bupa UK. ‘However, it’s vital to be aware of the potential dangers. In fact, taking care in the sun could prevent most cases of melanoma.’

Certain genetic factors increase your risk of developing melanoma. This includes having a larger number of moles or moles that are atypical. Additionally, if you have pale skin, red or blonde hair, and blue or green eyes, you are at a greater risk than those with dark features.

‘Family history is also important when it comes to your risk, with it playing a part in around one in 10 cases of melanoma,’ adds Jo, who advises covering up with long sleeves plus a hat and glasses if you’re going to be out in the sun for an extended period.

She also advises that you wear high-factor sunscreen. ‘Go for a sunscreen with an SPF of at least 30 if you’re out in strong sunlight and a high UVA protection of at least four stars.’ It also pays to check your sunscreen is still on a date. ‘Throw it out as well if it’s open and older than two years,’ says Jo.

11 top products to keep you safe while exercising outside

Sunscreen with added coverage

The Skin Shade Tinted Facial Sun Cream by Tropic (from £24) is a reef-friendly mineral SPF50 that offers broad-spectrum protection from the sun’s damaging rays. The natural and vegan-friendly formula is full of nourishing antioxidants like Australian aniseed myrtle and wild hibiscus extract. Plus, it features a slight tint that adapts to your skin tone and blurs redness to give you a smooth, radiant glow. Perfect for when you want to wear a bit of make-up for a light workout or exercise class!

High factor sun protection

Premax Sports Sunscreen 50+ (£15) is the perfect solution for any keen sportswoman. The non-greasy formula is both hydrating and sweat resistant, giving your skin the UV protection it needs while you work out.

Natural protection from the elements

Salt & Stone SPF50 Natural Mineral Sunscreen Lotion (£20) contains zinc oxides for physical protection along with avocado oil and rosehip seed oil to nourish and soothe your skin. Plus, it’s water and sweat-resistant.

Going for gold

Oakley® Kato sports sunglasses (£241) are brand new to the market this summer. These stylish sunglasses are engineered to conform to the contours of the face for a seamless finish and complete protection. They also feature a frameless wrap design with multiple notepads, to create a comfortable and customized fit. Plus, thanks to the Prizm Lens Technology which improves colors and contrast, you’ll be able to see in more detail! These snazzy sunnies are a quality investment piece for serious cyclers.

Protection on-the-go

MÁDARA SPF50 Pro-Active Mineral Sunscreen Stick (£17.75) is new and perfect for topping up on sunscreen when out on a run. The compact stick is packed with skin-loving antioxidants plus it’s cruelty-free and vegan and holds ECOCERT/Cosmos certifications.

Stay hydrated while exercising outside

OTE Blackcurrant Hydro Tabs (£7.50) is isotonic tablets to keep your body in balance when exercising in hot weather. You lose electrolytes through your sweat – including potassium, magnesium, and sodium – which can make you dehydrated. Simply dissolve a tablet in your water bottle and drink on the go or after exercise.

Keep the allergies at bay

HayMax Allergen Barrier Balm (£6.99) is an organic balm to ease the symptoms of hayfever by blocking pollen from entering the nose. It’s made with all-natural ingredients, including sunflower oil and beeswax. Rub some around your nostrils and dab a little in your inner eyes to give you protection from pollen before heading out into the wild!

Shield your eyes while exercising outside

BUFF Pack Trucker Cap in Sykora Maroon (£26.89) will help shield your eyes from strong rays while out on any walk or run. The mesh back means air can get through and the built-in inner band wicks away sweat so you can keep a cool head!

Repel those pesky insects

SOiL Organic Aromatherapy Bug Away Blend (£6.90) is an all-natural blend of eucalyptus, citronella, lavender, and clove bud organic essential oils to keep biting things at bay. Just add a few drops of the non-toxic blend to your own moisturizer and apply to bare skin before you head out.

Eco-friendly first aid on-the-go

PATCH Strips (£6.99) are the world’s first compostable, vegan-friendly plasters made from bamboo. They come in four varieties, one of which deals with bites and splinters thanks to its activated charcoal gauze which helps draw out impurities and infections from minor wounds. Keep a few in your back pocket when out on a run!

Soothe insect bites

Science of Skin Solution for Bites (£8.99) is for when you’ve been bitten and want to relieve the sting! The small rollerball applicator is easy to fit into a pocket. It contains cooling aloe vera and calming green tea extract to provide fast, effective relief from mosquitoes and other biting insects.

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THE BEST PRIME DAY FITNESS DEALS 2021

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THE BEST PRIME DAY FITNESS DEALS 2021
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What day is Amazon Prime Day?

Prime Day is a 48-hour annual sale event run by Amazon. It was originally launched in 2015 to celebrate Amazon’s 20th birthday. Every year since then, Amazon has unveiled a huge number of deals and offers every year on Prime Day across all product categories, including sports and fitness. While many deals run for the entire 48 hours, Amazon also frequently refreshes its selection of time-sensitive ‘lightning deals, so be sure to check back regularly for new deals.

Is Amazon Prime Day only for Prime members?

Yes, Amazon Prime Day is an exclusive event for Prime members.

How long does Prime Day run for?

The event runs for 48-hours, starting at 00:01 on June 21 and ending at midnight on June 22. While some deals will be available for the entire two days, other ‘lightning deals’ are time or stock-sensitive and may end before the 48 hours are up.

How do you find the best Prime Day fitness deals?

Head to Amazon and click on the Prime Day offers to see the best deals available. Alternatively, if you’re after sports equipment, gadgets, or activewear, read on for the best Prime Day fitness deals.

10 of the best Prime Day fitness deals 2021

1. FitBits

Save up to 40 percent on FitBit Wearables, including Sense, Inspire 2, and Versa 2. These lightweight fitness trackers are perfect for monitoring your health and fitness. Plus, they have a variety of built-in features, including heart-rate monitors, sleep trackers, GPS trackers, and step counters. When you want to examine your data and progress, simply sync the watch with the FitBit app. The FitBit Versa 2 was original £199.99, but for the Prime Day fitness deals, it’s now only £113, saving you nearly £90!

2. Nordictrack Treadmills and Exercise Machines

Save 40 percent on treadmills, rowing machines, and exercise bikes from Nordictrack. All workout equipment from Nordictrack features an HD Interactive Touchscreen Display, which streams On-Demand iFit workouts into your home. Plus, the workout machines feature a range of intensities, allowing you to build up your fitness and progress over time. The Rowing Machine was original £1499, but now it’s only £999.99, saving you over £500!

3. Women’s Activewear: multiple offers in Prime Day fitness deals

Amazon has unveiled hundreds of offers on its selection of women’s activewear. From running leggings and yoga pants to swimming costumes and jackets, the selection caters to a variety of different sports. Plus, there are many top-of-the-range brands featured in the deals, including PUMA, Regatta, and Speedo.

4. Weight Benches: save up to 46%

Looking to take your home workouts to the next level? Amazon has included a few different weight benches in its Prime Day fitness deals, including the Perlecare Adjustable Weight Bench (was £119.99, now £64.44), which you can save 46 percent on.

5. New Balance Socks

New Balance creates a wide range of socks for different sporting activities, including running and yoga. The socks are designed with comfort and durability in mind. Plus, right now, you can get 30 percent off the entire collection with the Prime Day fitness deals!

6. Resistance Bands

Resistance bands require little space, making them a great option for home workout equipment. Plus, they can greatly improve your strength and flexibility. You can currently get 49 percent off the Topelek Resistance Band Set (which was £19.99, now £10.10), which includes five different resistance levels.

7. Large Yoga Mats

Save 38 percent on the Extra Large Yoga Mats from Cambivo (was £72.99, now £45.50). These large yoga mats are perfect if you prefer to have more space when completing your yoga practice. Plus, the padded material is designed to be extra-grippy and supportive.

8. Skipping Ropes

Skipping is a great way to improve your cardiovascular health. Save 40 percent on the Beast Gear Skipping Rope (was £19.97, now £11.98), which is scientifically designed to be lightweight and durable, thanks to industrial-strength aluminum. They also feature BG Grip Grooves for perfect grip.

9. Paddle Boards

Get ready for summer with your very own paddleboard! You can currently save 22 percent (around £100) on the Sportstech WBX Inflatable Stand Up Paddle Board (was £409, now £317.80). Plus, the inflatable board comes with all the essentials you’ll need, including a carrying bag, a powerful air pump, a kayak seat, an adjustable paddle, a safety rope, and a quick repair kit.

10. Everlast Punching Bag

Composed of high-quality and durable materials, the Everlast Nevatear Heavy Punch Bag (which was £69, now £48.30) is designed to absorb the intensity of your strikes. Because of this, they are perfect for strength training and suitable for a wide range of abilities. Plus, they are currently 30 percent off in the Prime Day fitness deals!

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