The 35 Best Workout Tips of All Time

Want to know the secrets to getting a fit-as-hell body in record time? We did too, so we went straight to research, personal trainers, exercise physiologists, and fitness instructors to round up the best workout tips to kick a fitness routine into high gear.

Put a few of these moves, motivation, and mantras into action each week and you're guaranteed to see faster results!

The Best Workout Tips: Why You Should Exercise

1. It can save your life-really! Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers. The American Heart Association recommends exercising for 30-60 minutes on most days to reduce your risk of heart disease. (Whoa. This push-up test might be able to predict whether you'll have heart disease later in life.)

Info: https://www.shape.com/fitness/tips/our-25-all-time-best-workout-tips

How Beginners Can Get Started With Cardio

Most of us already know that cardio exercise is important for a number of reasons. It helps you burn calories and lose weight, it keeps your heart and lungs healthy, and it gives you energy. It can also help prevent and/or manage certain types of cancer, protect you from diabetes, and help avoid metabolic syndrome. Even knowing all these great benefits doesn't make it any easier to get started, especially if you've never exercised or it's been a long time since you tried cardio.

The point of cardio is to, of course, get your heart rate up so that you're breathing harder and burning calories. The problem is, that can be really uncomfortable, especially if you've never experienced that kind of discomfort before. 

Info: https://www.verywellfit.com/exercise-for-beginners-cardio-exercise-1229578

Fitness Trends That Will Power You Through 2020

2020 brings a new year and a new decade of wellness. Over the last few years, we’ve seen people embrace health and wellness more than ever before, including everything from mainstays like running and weight training to the slightly new age-y and abstract (goat yoga anyone?). And just like Flo Jo, the fitness industry has no signs of slowing down. The global fitness and health club industry generates more than 80 billion U.S. dollars in revenue per year, and continues to climb.

Info: https://www.sheknows.com/health-and-wellness/articles/2142949/fitness-trends-2020/

How to Eat Healthy

It's easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

Eight Healthy Eating Goals

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks. You can track your progress through PALA+.

Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."

Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

More: https://www.hhs.gov/fitness/eat-healthy/how-to-eat-healthy/index.html

Stay Fit and Healthy - Tips

Consuming healthy foods, beverages, and snacks, and getting regular physical activity may help you reach and maintain a healthy body weight. Making suitable lifestyle choices may also help men and women prevent some health problems.

Here’s a quick overview of some ways to eat better and be more active.

• Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, or brown rice.
• Select a mix of colorful vegetables. Vegetables of different colors provide a variety of nutrients. Try collards, kale, spinach, squash, sweet potatoes, and tomatoes.
• At restaurants, eat only half of your meal and take the rest home.
• Walk in parks, around a track, or in your neighborhood with your family or friends.
• Make getting physical activity a priority.
• Try to do at least 150 minutes a week of moderate-intensity aerobic activity, like biking or brisk walking.
• If your time is limited, work in small amounts of activity throughout your day.

Learn more ways to move more and eat better—for yourself and your family!

More: https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-adults

THE 15 NEXT BIG FITNESS TRENDS

Animal Flow taps into your primal instincts to get you moving your body in ways you’ve never imagined before. You’ll go through a series of functional bodyweight movements that fuse gymnastics, acrobatics, Parkour, capoeira, and breakdancing, all while staying low to the ground and engaging many muscles at once (think of the way a lion stealthily stalks his prey). But don’t be fooled by the playful element—this creature-inspired class is a serious, drench-you-with-sweat workout.

More: https://www.shape.com/fitness/trends/15-next-big-fitness-trends

5 SIMPLE TIPS FOR FITNESS SUCCESS

Congratulations on taking a forward step to get in shape and feel great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:

1. Exercise Daily

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

Know more: https://www.active.com/fitness/articles/5-simple-tips-for-fitness-success