Build The Perfect Butt at Home

perfect butt at home

The perfect butt we want is possible and like everything else, it takes consistency and hard work. If you’re here to learn how to gain glute muscle and feel firm and lifted, you’ve come to the right place! We’re explaining exactly what makes a butt have the shape and structure that it does and then we’ll give you exercises to strengthen your behind so you’ll feel strong and confident walking out of a room.

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Middle Age is a Perfect Time to Start Exercising

Getting started with exercise training during middle age is not only a good time to get started, but it also can help you overcome the negative impact of years of being inactive or sedentary. 

Sedentary behavior compounds the effect of aging on cardiovascular function and increases the risk of heart disease. Exercise training is an extremely effective countermeasure to the effects of inactivity on cardiovascular health.

Researchers at ACSM recruited a group of healthy, but sedentary middle-aged people to participate in a two-year exercise study. Each person was given an individualized exercise program, based on their fitness levels.

Workouts progressed gradually from three sessions of moderate exercise per week for the first couple of months then high intensity interval training was added. ACSM employed this strategy to:

  • Build an exercise routine, and
  • Minimize the risk of musculoskeletal injury.

The Training Program Included:

  • One high-intensity aerobic session per week, e.g. 4×4 intervals – 4 sets of 4 minutes of exercise at 90-95% of maximum heart rate followed by 3 minutes of active recovery at 60-75% of maximum heart rate
  • Two or three days a week of moderate intensity exercise (where exercisers sweat but can still carry on a conversation), for 30 minutes
  • At least one long session of moderate intensity exercise, such as an hour of brisk walking, cycling, tennis or dancing
  • At least one weekly strength session

After two years of training, cardiovascular health was dramatically improved!

Exercise can improve your health and quality of life, no matter what age you are. If you have been thinking about starting an exercise program, there is no better time to begin than right now.

Sworkit has developed an exercise plan specifically designed for middle-aged adults who have been inactive for more than 6 months. 

Begin this jumpstart program today and:

  • Increase your quality of life
  • Lose unwanted weight
  • Establish a solid exercise habit
  • Live longer……..literally.
"I opened up Sworkit and instantly knew that this was the one. I started off slowly – 5 to 10 minute warm ups and a 5 to 10 minute cardio or strength training workout. This has increased to 30 to 45 minutes workouts. Over the past several months, I am happy to report that I have dropped two pants sizes, and 56 pounds! My wife has since joined me in using Sworkit and she too has lost weight. To date, she has lost over 30 pounds!“
paul and wife
Paul Jarnagin
50+ lbs lost with Sworkit

Working Out with a Leg Injury – 4 Tips to Get Back at It

leg injury tips

If you’re a runner who’s experienced a recent fracture, working out with a leg injury will pose to be a challenging feat. You might have a hard time getting back into your routine and on schedule.

You see, you’re probably going to be using a walker or crutches for three months, slowly building up to the point where you can walk again. Once the walker/crutches have been discarded, you’ll need to use a cane and, at first, you’ll have a noticeable limp.

Most doctors tell you not to run for six months after the fracture occurs. And the truth is, you may not be able to run comfortably even a year later. Some people have neuropathic pain in their fractured legs especially if they had a rod placed inside surgically.

So, you may look fine and, most of the time, you may feel fine. But when it comes to working out with a leg injury, you’re not going to be able to do everything you could do before…at least not for a while.

The good news is, there are tips you can use to help you overcome these challenges and get back into your favorite routine.  

4 Tips for Working Out with a Leg Injury

Be Patient

Most people want to go back to their previous, high-impact workouts as soon as possible. This is understandable. Running gives you the well-known “runner’s high” as do other high-intense workouts which involve dancing, jumping etc.

But remember that your body needs time to heal and come back to normal. Do what you are capable of and don’t rush it.

Listen to Your Body

Sometimes, people believe they can work through the pain. They think that if they just bear the pain for some time, they’ll get used to it or it will go away.

Unfortunately, this is not how pain works. If you push that leg too much, the pain is only going to increase and intensify. Instead, you have to listen to your body.

There’s a difference between pushing yourself in a healthy way and pushing yourself so much that you experience pain.

A certain degree of stiffness is normal after a workout, but the pain is not. Also, don’t try to wrap up your leg with an ace bandage and then attempt workouts which you can’t do. This will only worsen the situation.

If you’re experiencing pain several months after a fracture, it might be neuropathic pain, which means that the nerves in your leg have been affected.

There are certain medications your doctor can provide for these instances. Therefore, consult your medical provider rather than pushing through the pain.

Experiment with Different Workouts

In some ways, a fracture in one part of the body can be a blessing in disguise because it can push you into trying different workouts.

For example, instead of running, you can try the cross-training or elliptical machine, which is very easy on the joints but still gives you an intense workout.

Or you can do more upper-body exercises, like rowing or lifting weights. You could also do more ab work—crunches, plank pose etc. Or, simply try biking everywhere instead of driving.

You might end up working out parts of your body that you’ve ignored until now.

Try Low Impact Workouts

low impact

The thing that hurts most after an injury, especially a leg/foot injury, is a high-impact workout. Rather, you can try to substitute a longer low-impact workout in its place.

So, if you used to run for 45 minutes, walk for an hour and fifteen minutes instead. There are ways to make a long walk more interesting—take a hike somewhere beautiful, listen to some music, go with a friend and have a long chat, etc.

Weights are also low-impact. So is yoga. But remember not to strain the part of your body which you have just injured. If you fractured your leg, it will be some time before you can do the warrior poses again.

 

Slow and Steady Wins the Race!

The good news is, you can overcome the challenges of working out with a leg injury by simply implementing these tips in your new routine. By being patient with your healing process and trying low-impact yet highly effective workout exercises, you’re taking the necessary steps to get back into your running routine!

Our Sworkit app offers several workouts to help you get back at it! Download it today and get it free for 30-days. You’ll be amazed at the different options available for working out with a leg injury or fracture.