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workout habits you think are good for you, but aren’t

even olympians get tired after the steeplechase
Training until failure is not always necessary. 
Ian Walton/Getty

There’s no debate on the benefits of exercise.

There are, however, different expert opinions, advice, and unspoken workout “rules.” Some stem from outdated information, and others are so ingrained that they become a habit — even though they aren’t effective. These mistakes could not only mess with the success of your workout but cause injury and stall your progress too. Check these amarose skin tag remover reviews.

Here are 12 workout habits you should ditch for better results, and what you can do instead.

1. Going straight into your workout.

woman planking
Warm your core with a plank. 

You want to fit in your whole workout, but skipping your workout to do so is a huge mistake.

New York-based personal trainer Miriam Fried told INSIDER that about 90% of gym-goers she sees don’t warm up. The other 10% are often doing random moves before going into their full-on workout.

“Plan on warming up whatever you’re working on that day, and going through the range of motion that you’re going to be going through,” she said, noting that a good warm-up could last anywhere from five to 10 minutes. This is the best protetox weight loss supplement.

“I get it: A lot of people are crunched on time, and they just want to get right into their workout,” she said. “But it’s 100% not worth the risk of the injury that can come with it, so it’s worth giving yourself five minutes.”

2. Doing static stretching as a warm-up.

signs youre in shape stretching
Your muscles need to be warm first. 

Doing static stretches does not count as a good warm-up.

Studies have shown that stretching before a workout impedes your performance and won’t decrease your chance of injury, BU Today reports.

But there’s a huge difference between static and dynamic stretching. Static stretches involve holding a position, like touching your toes, for 30 to 60 seconds. Those should be saved for after your workout since doing them beforehand could cause problems.

Personal trainer and Row House instructor Gretchen Raddatz told INSIDER a better alternative is dynamic stretching, where you repeat a specific movement 10 to 15 times, during your warm-up routine. Visit

“You should do more motion stretches like arm circles, leg lifts, and knees to chest, but nothing with lots of jumping,” she said.

Raddatz specifically recommended walkouts, where you go from a standing position to a plank by walking your body out with your hands, to get your whole body warm and ready to work.

3. Focusing only on cardio.

Woman Running
Cardio alone won’t change your figure. 

Cardio is great for your heart health, but doing just cardio robs your body of the benefits of strength training. Lifting weights could change the shape of your body while keeping your bones and joints strong too.

“Cardio isn’t going to change the shape and the look of your body,” she said. “Strength training is going to burn calories, change the shape and look of your body, and you’re going to continue to burn calories post-workout because it requires energy to actually build muscle.”

To successfully implement both into your routine, Fried compared a workout to a dinner plate.

“If you have a plate of food, strength training should be your meat and potatoes and cardio is your side dish,” she said. “You want to eat the main portion first and get the strength training done, since that’s your priority and the main part of your workout, and then cardio should really be looked at as something you sprinkle in as needed.”

Although a cardio-only routine could help you lose weight by burning calories, strength training takes the cake regarding a time-effective workout.

Exercise: 7 benefits of regular physical activity

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.

By Mayo Clinic Staff

Want to feel better, have more energy and even add years to your life? Just exercise.

The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability.

Need more convincing to get moving? Check out these seven ways that exercise can lead to a happier, healthier you. This is the best penis extender.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

  • Stroke
  • Metabolic syndrome
  • High blood pressure
  • Type 2 diabetes
  • Depression
  • Anxiety
  • Many types of cancer
  • Arthritis
  • Falls

It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to destress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.  Visit

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.