- Video captures final screams of pro cyclist Mo Wilson after accused killer Kaitlin Armstrong tracked her on fitness app, prosecutor says CBS News
- Yoga Instructor Accused of Murdering Cyclist Goes on Trial Inside Edition
- Yoga teacher Kaitlin Armstrong shot love rival in the heart as cyclist screamed in horror: prosecutors New York Post
- Fitness app tracking, body cam footage, bullet casings. What the jury heard day 1 of Kaitlin Armstrong trial KEYE TV CBS Austin
- Kaitlin Armstrong trial begins with opening statements: Prosecutors say yoga teacher ‘stood over’ victim Mo Wi Daily Mail
Tag Archives: fitness
Kevin Costner fought to evict ‘fitness buff’ tenant who became ‘close’ to his wife: report – The Mercury News
- Kevin Costner fought to evict ‘fitness buff’ tenant who became ‘close’ to his wife: report The Mercury News
- Kevin Costner Reportedly Had a Falling Out With His Next-Door Neighbor & It Could Have Everything to Do With His Divorce Yahoo Entertainment
- Inside Kevin Costner’s $80M mini town in Aspen – as he hints divorce battle has left him ‘homeless’ Daily Mail
- Kevin Costner’s Divorce Shocker Rumored To Be Tied To ‘Yellowstone’ Set Pregnancy, But Not So Fast msnNOW
- Kevin Costner Is Reportedly Standing Firm on His Prenup With Ex Christine Baumgartner for This Expensive Reason Yahoo Entertainment
- View Full Coverage on Google News
Jennifer Aniston Discusses Aging, Shifting Views On Fitness – BuzzFeed
- Jennifer Aniston Discusses Aging, Shifting Views On Fitness BuzzFeed
- Jennifer Aniston Reveals She BROKE Her Body After Years Of Intense Workouts Access Hollywood
- Jennifer Aniston Says She ‘Feels Better in Mind, Body and Spirit’ Now Than She Did in Her 20s PEOPLE
- Jennifer Aniston Explained Why She “Can’t Stand” People Saying She Looks Good For Her Age After Recalling Having To “Retrain” Her Brain To Shift Her Unhealthy Attitude Towards Fitness Yahoo Life
- Jennifer Aniston Shows Off Her Perfectly Toned Body In Skin-Tight Spandex Giant Freakin Robot
- View Full Coverage on Google News
Howard University’s criteria for Biden’s honorary degree draws mockery as mental fitness questioned – Fox News
- Howard University’s criteria for Biden’s honorary degree draws mockery as mental fitness questioned Fox News
- Biden to Howard graduates: January 6 insurrection put ‘dagger at throat of democracy’ #Shorts USA TODAY
- Fox News Calls Biden Speech ‘Evil,’ Declares America the ‘Least Racist Country in the World’ Rolling Stone
- Biden calls white supremacy greatest terrorism threat as 2024 race heats up The Washington Post
- Biden to Howard graduates: January 6 put dagger at democracy throat | USA TODAY USA TODAY
- View Full Coverage on Google News
What you should eat BEFORE a morning work-out, according to an ex-marine turned fitness freak
Morning workouts can leave you feeling energised for the day, that is, if you can be bothered to drag yourself to the gym.
But what you eat before you break a sweat can determine how much progress you make, according to one expert.
Ex-marine Patrick Dale, now a gym owner and fitness writer, has shared his tips on the best pre-workout breakfasts.
From low-fat cream cheese English muffins to turkey bagels, Mr Dale has revealed his top meals for maximising your morning energy levels.
Fitness expert and gym owner Patrick Dale has shared his tips on the best pre-workout breakfasts, from low-fat cream cheese English muffins to turkey bagels
Other energy-boosting breakfasts he suggests include ripe mashed banana on toast with honey, oatmeal with berries or cereal and low-fat milk.
If you’re in a rush, an energy bar or granola bar are also good snacks to have before exercising, according to Mr Dale.
He also suggests eating scrambled egg whites and rice crackers as your pre-exercise breakfast.
British-born Mr Dale, who now lives in Cyprus, says that your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbohydrates.
Ex-marine turned fitness freak Patrick Dale (pictured) says your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbohydrates, as your time between waking up and working out will be limited
He suggests you eat foods that rank moderate to high on the glycemic index chart — which measures how fast-acting a carbohydrate is.
When you eat carbohydrates, they are broken down into glucose — which the body uses as fuel.
Mr Dale claims fast-acting carbs are best for your pre-morning workout meal as you might not have much time between waking up and exercising.
Dates, breakfast cereal, white bread, ripe bananas and white rice are examples of such carbs.
The type of exercise you are doing will also determine whether fast or slow-acting carbohydrates are best.
For a short and intense work out, experts suggest consuming fast-acting carbs, for the energy burst.
For longer workouts, slow-acting carbs, such as brown rice or quinoa, are recommended, as they release energy gradually.
Yet for time-strapped gym-goers, fast-acting carbs are best, as Mr Dale describes them as an ‘immediate source of energy’.
While he claims you can start the day with just carbs, he said research suggests it is best to combine them with protein.
Dates, breakfast cereal, white bread, ripe bananas and white rice are examples of fast-acting carbs
Protein helps to build muscle by repairing and maintaining muscle tissue, so Mr Dale recommends adding some to your pre-workout meal.
When it comes to what to leave off your breakfast, fatty and fibre-packed foods are to be avoided if you’re about to exercise, experts say.
Despite fat being important as part of your overall diet, it takes a long time to digest, so is best avoided before exercising, says registered nutritionist and dietitian Megan Casper, a member of the American Dietetic Association.
She said: ‘That means [that] if you eat something really high in fat, think fried foods or bacon, right before a workout, it will sit undigested in your stomach and cause indigestion.’
Mr Dale also says your breakfast needs to be low in fat, and even advises against healthy fats such as olive oil, flaxseed oil, or coconut oil.
He also claims the same logic applies to fibre.
He suggests you go for more refined and naturally low-fibre foods, such as white bread instead of whole-grain.
You need to give your body time to start digesting the food before you begin training and fitness gurus say eating 30 to 60 minutes in advance is ideal.
But if your time between waking up and working out is limited, Mr Dale suggests drinking your breakfast, as liquids digest quicker than solids.
Nutritionist Lauren Felts, who also owns health and wellness website The Holy Kale, said: ‘By drinking our breakfast, we flood the body with high-density nutrition that will continue to promote the rebuilding, regenerating and cleansing processes of the body without taxing the digestive system.’
Some people suggest doing your morning workout on an empty stomach – which is referred to as fasted training.
However the Surrey Human Performance Institute say the general consensus among experts is that this is not advised as it can lead to fatigue, lack of concentration and may hinder your performance.
5 Bad Fitness Habits That Cause You To Lose Muscle Mass
The foundation of any successful fitness regimen is built upon healthy habits. Whether your goal is to run your first marathon, set a deadlift personal record, or commit to a daily walking routine, the key is sticking to regular habits that nudge you along the path to a healthier, fitter you. However, when it comes to reaching your health and fitness goals, knowing what not to do is often equally as important as knowing the right things to do. Building and maintaining muscle mass is no exception to this universal rule. To help you develop and hold on to your lean muscle, we’re sharing five bad fitness habits that cause you to lose muscle mass so you can avoid them at all costs.
You can spend countless hours in the gym and train with Tazmanian devil-like intensity, but if you have lousy fitness habits, you’re shooting yourself in the proverbial foot and are unlikely to reach your fitness goals. Fortunately, by making minor tweaks to your nutrition, workout routine, and daily behaviors, you’ll avoid the pitfalls of bad habits and drastically improve your ability to grow muscle. Certified personal trainer Kate Meier, CPT of Gym Garage Reviews shares the lowdown on which bad fitness habits you should avoid like the plague. Keep reading to find out what they are, then check out The 5 Best Diet & Exercise Tips To Regain Muscle Mass.
A surefire way to lose muscle mass is not consuming enough energy (calories). Food is fuel for your muscles, and not eating enough calories means your body will run on an empty tank.
“Significantly cutting calories combined with intensive cardio will lead to muscle loss over time,” says Meier. “Speak with a nutritionist or use an online calorie calculator to help determine how many calories your body needs to support everyday functions and your training regimen.”
“Training consistently is a key aspect of building muscle, but overtraining can have the exact opposite effect,” cautions Meier. Unless you’re an endurance athlete who runs marathons or competes in triathlons, working out too much can lead to overtraining syndrome (OTS), a condition that occurs when you don’t allow for proper recovery after consistent, vigorous training sessions, according to the Hospital for Special Surgery (HSS). Additionally, reduced muscle glycogen levels and muscle weakness are associated with overtraining, research shows. Common symptoms of OTS include extended fatigue, poor sleep quality, low energy, persistent muscle soreness, and mood swings, according to the HSS.
Sleep is likely the most powerful (yet most underrated) aspect of any health or fitness goal. Practicing good sleep hygiene and making high-quality, restorative sleep a top priority will help you maintain and grow muscle. Research shows that not getting good quality sleep, or not sleeping enough, can heighten your risk of losing muscle mass.
“Your muscles repair and grow while you sleep, and sleep regulates virtually all of your bodily functions,” says Meier. “Aim to get eight solid hours of shuteye each night. This will help prevent long-term fatigue and help with muscle growth if you work out consistently.”
Your body consists of roughly 20% protein; it’s found in all of your cells. Therefore, getting enough protein is critical for not only good health but also for building and retaining muscle mass.
“Regardless of your nutrition strategy, ensure you’re getting enough protein in your diet,” says Meier. “Muscle is fueled by protein, so proper recovery and muscle growth depends on it.”
While the international recommended dietary allowance (RDA) for the amount of protein you should consume is 0.8 grams per kilogram of your body weight, you’ll need to consume more if your goal is to optimize muscle growth and recover from workouts faster. The American College of Sports Medicine (ACSM) recommends consuming between 1.2 and 2.0 grams of protein per kilogram of body weight daily for the best results. Just make sure you’re strength training and getting your protein from whole food sources and high-quality protein powders.
While regular cardio exercise is fantastic for overall health, going overboard can cause muscle loss. The Physical Activity Guidelines for Americans recommend that healthy adults get a minimum of 150 minutes of moderately intense aerobic exercise per week. However, consistently going above and beyond this threshold—combined with not eating enough calories or doing strength training—is a bad habit for anyone wanting to maintain or regain muscle mass.
“Making sure your body is properly fueled ahead of cardio workouts is crucial, because as much as it helps you burn more calories and fat, it will also burn muscle once other energy sources are depleted,” says Meier. “The bottom line is you should find a good balance between cardio and strength training if your goal is muscle growth.”
Sign up for our newsletter!
Adam Meyer
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam
How Exercise Preserves Physical Fitness During Aging
Summary: Findings reveal a cellular mechanism that helps improve physical fitness through exercise training and identifies one anti-aging intervention that helps delay the declines that occur with natural aging.
Source: Joslin Diabetes Center
Proven to protect against a wide array of diseases, exercise may be the most powerful anti-aging intervention known to science. However, while physical activity can improve health during aging, its beneficial effects inevitably decline. The cellular mechanisms underlying the relationship among exercise, fitness and aging remain poorly understood.
In a paper published in the Proceedings of the National Academy of Sciences, researchers at Joslin Diabetes Center investigated the role of one cellular mechanism in improving physical fitness by exercise training and identified one anti-aging intervention that delayed the declines that occur with aging in the model organism. Together, the scientists’ findings open the door to new strategies for promoting muscle function during aging.
“Exercise has been widely employed to improve quality of life and to protect against degenerative diseases, and in humans, a long-term exercise regimen reduces overall mortality,” said co-corresponding author T. Keith Blackwell, MD, PhD, a senior investigator and section head of Islet Cell and Regenerative Biology at Joslin. “Our data identify an essential mediator of exercise responsiveness and an entry point for interventions to maintain muscle function during aging.”
That essential mediator is the cycle of fragmentation and repair of the mitochondria, the specialized structures, or organelles, inside every cell responsible for producing energy. Mitochondrial function is critical to health, and disruption of mitochondrial dynamics the cycle of repairing dysfunctional mitochondria and restoring the connectivity among the energy-producing organelles — has been linked to the development and progression of chronic, age-related diseases, such as heart disease and type 2 diabetes.
“As we perceive that our muscles undergo a pattern of fatigue and restoration after an exercise session, they are undergoing this mitochondrial dynamic cycle,” said Blackwell, who is also acting section head of Immunobiology at Joslin. “In this process, muscles manage the aftermath of the metabolic demand of exercise and restore their functional capability.”
Blackwell and colleagues — including co-corresponding author Julio Cesar Batista Ferreira, PhD, Institute of Biomedical Sciences, University of Sao Paulo — investigated the role of mitochondrial dynamics during exercise in the model organism C. elegans, a simple, well-studied microscopic worm species frequently used in metabolic and aging research.
Recording wild type C. elegans worms as they swam or crawled, the investigators observed a typical age-related decline in physical fitness over the animals’ 15 days of adulthood. The scientists also showed a significant and progressive shift toward fragmented and/or disorganized mitochondria in the aging animals. For example, they observed in young worms on day 1 of adulthood, a single bout of exercise induced fatigue after one hour.
The 60-minute session also caused an increase in mitochondrial fragmentation in the animals’ muscle cells, but a period of 24 hours was sufficient to restore both performance and mitochondrial function.
In older (day 5 and day 10) worms, the animals’ performance did not return to baseline within 24 hours. Likewise, the older animals’ mitochondria underwent a cycle of fragmentation and repair, but the network reorganization that occurred was reduced compared to that of the younger animals.
“We determined that a single exercise session induces a cycle of fatigue and physical fitness recovery that is paralleled by a cycle of the mitochondrial network rebuilding,” said first author Juliane Cruz Campos, a postdoctoral fellow at Joslin Diabetes Center.
“Aging dampened the extent to which this occurred and induced a parallel decline in physical fitness. That suggested that mitochondrial dynamics might be important for maintaining physical fitness and possibly for physical fitness to be enhanced by a bout of exercise.”
In a second set of experiments, the scientists allowed wild type worms to swim for one hour per day for 10 consecutive days, starting at the onset of adulthood. The team found that — as in people — the long-term training program significantly improved the animals’ middle-aged fitness at day 10, and mitigated the impairment of mitochondrial dynamics typically seen during aging.
Finally, the researchers tested known, lifespan-extending interventions for their ability to improve exercise capacity during aging. Worms with increased AMPK — a molecule that is a key regulator of energy during exercise which also promotes remodeling of mitochondrial morphology and metabolism — exhibited improved physical fitness.
They also demonstrated maintenance of, but not enhancement of, exercise performance during aging. Worms engineered to lack AMPK exhibited reduced physical fitness during aging as well as impairment of the recovery cycle. They also did not receive the age-delaying benefits of exercise over the course of the lifespan.
“An important goal of the aging field is to identify interventions that not only extend lifespan but also enhance health and quality of life,” said Blackwell, who is also a professor of genetics at Harvard Medical School.
“In aging humans a decline in muscle function and exercise tolerance is a major concern that leads to substantial morbidity. Our data point towards potentially fruitful intervention points for forestalling this decline — most likely along with other aspects of aging. It will be of great interest to determine how mitochondrial network plasticity influences physical fitness along with longevity and aging-associated diseases in humans.”
Additional authors included Takafumi Ogawa of Joslin Diabetes Center; Luiz Henrique Marchesi Bozi (co-first author) and Edward Chouchani of Dana-Farber Cancer Institute; Barbara Krum, Luiz Roberto Grassmann Bechara, Nikolas Dresch Ferreira, Gabriel Santos Arini, Rudá Prestes Albuquerque of University of Sao Paulo; Annika Traa of McGill University; Alexander M. van der Bliek of David Geffen School of Medicine at University of California, Los Angeles; Afshin Beheshti of NASA Ames Research Center; and Jeremy M. Van Raamsdonk of Harvard Medical School.
Funding: This work was supported by Fundação de Amparo à Pesquisa do Estado de São Paulo (FAPESP) (grants 2013/07937-8, 2015/22814-5, 2017/16694-2 and 2019/25049-9); Conselho Nacional de Pesquisa e Desenvolvimento – Brasil (CNPq) (grants 303281/2015-4 and 407306/2013-7); Coordenação de Aperfeiçoamento de Pessoal de Nível Superior – Brasil (CAPES) Finance Code 001 and Instituto Nacional de Ciência e Tecnologia and Centro de Pesquisa e Desenvolvimento de Processos Redox em Biomedicina; National Institutes of Health (NIH) (grants R35 GM122610, R01 AG054215, DK123095, AG071966); the Joslin Diabetes Center (grants P30 DK036836, and R01 GM121756); FAPESP postdoctoral fellowships 2017/16540-5 and 2019/18444-9, and 2016/09611-0 and 2019/07221-9; the American Heart Association Career Development Award (2022/926512); the Claudia Adams Barr Program; the Lavine Family Fund; the Pew Charitable Trust. William B. Mair (Harvard T.H. Chan School of Public Health) and Malene Hansen (Sanford Burnham Prebys Medical Discovery Institute) provided some of the worm strains used in this study. Other strains were provided by the CGC, which is funded by the NIH (P40 OD010440).
See also
Chouchani is a founder and equity holder in Matchpoint Therapeutics. The other authors declare no competing interests.
About this aging and exercise research news
Author: Chloe Meck
Source: Joslin Diabetes Center
Contact: Chloe Meck – Joslin Diabetes Center
Image: The image is in the public domain
Original Research: Closed access.
“Exercise preserves physical fitness during aging through AMPK and mitochondrial dynamics” by T. Keith Blackwell et al. PNAS
Abstract
Exercise preserves physical fitness during aging through AMPK and mitochondrial dynamics
Exercise is a nonpharmacological intervention that improves health during aging and a valuable tool in the diagnostics of aging-related diseases. In muscle, exercise transiently alters mitochondrial functionality and metabolism. Mitochondrial fission and fusion are critical effectors of mitochondrial plasticity, which allows a fine-tuned regulation of organelle connectiveness, size, and function.
Here we have investigated the role of mitochondrial dynamics during exercise in the model organism Caenorhabditis elegans. We show that in body-wall muscle, a single exercise session induces a cycle of mitochondrial fragmentation followed by fusion after a recovery period, and that daily exercise sessions delay the mitochondrial fragmentation and physical fitness decline that occur with aging.
Maintenance of proper mitochondrial dynamics is essential for physical fitness, its enhancement by exercise training, and exercise-induced remodeling of the proteome. Surprisingly, among the long-lived genotypes we analyzed (isp-1,nuo-6, daf-2, eat-2, and CA-AAK-2), constitutive activation of AMP-activated protein kinase (AMPK) uniquely preserves physical fitness during aging, a benefit that is abolished by impairment of mitochondrial fission or fusion. AMPK is also required for physical fitness to be enhanced by exercise, with our findings together suggesting that exercise may enhance muscle function through AMPK regulation of mitochondrial dynamics.
Our results indicate that mitochondrial connectivity and the mitochondrial dynamics cycle are essential for maintaining physical fitness and exercise responsiveness during aging and suggest that AMPK activation may recapitulate some exercise benefits.
Targeting mechanisms to optimize mitochondrial fission and fusion, as well as AMPK activation, may represent promising strategies for promoting muscle function during aging.
Sister Wives ‘ Janelle Brown Shares Fitness Progress After Kody Brown Split
Janelle Brown is ringing in the new year with a set of goals in mind.
The Sister Wives star shared glimpses of her ongoing fitness plans on Dec. 12, indicating that she is just getting started on her path toward transformation. Janelle got candid about the lifestyle change on Instagram, posting a video montage with images of her progress and a clip of her at the gym.
“At what point do you decide its time…time to put your health first,” she wrote in the video. “Because this has been a game changer. I’m coming for you 2023.”
In the post’s caption, Janelle said she will continue her plans into 2023.
“I’m ready for you 2023!” Janelle said. “This health journey I’ve been on has been incredible. The results weren’t overnight and I’m okay with that. It’s all about slow and steady that wins the race. 2023 is my year!”
Check Out the Most Surprising Celeb Transformations of the Week
Her new objectives comes as her breakup from Kody Brown was revealed in the Dec. 11 teaser trailer for the Sister Wives: One on One special, where Kody is seen giving an update about his relationship with Janelle and ex Christine Brown.
“I’m separated from Janelle,” he said in the sneak peek, “and I’m divorced from Christine.”
Janelle also confirmed the split, adding, “Kody and I have separated” after 29 years of marriage.
In fact, the former couple—who share 28-year-old son Logan, 27-year-old daughter Maddie, 25-year-old son Hunter, 24-year-old son Garrison, 21-year-old son Gabriel and 18-year-old daughter Savanah—parted ways “several” months ago, Janelle noted.
As for Kody, he said that since the split, “Janelle has made it pretty clear to me that she’s enjoying her life without me.”
For the latest breaking news updates, click here to download the E! News App
Sister Wives ‘ Janelle Brown Shares Fitness Progress After Kody Brown Split
Janelle Brown is ringing in the new year with a set of goals in mind.
The Sister Wives star shared glimpses of her ongoing fitness plans on Dec. 12, indicating that she is just getting started on her path toward transformation. Janelle got candid about the lifestyle change on Instagram, posting a video montage with images of her progress and a clip of her at the gym.
“At what point do you decide its time…time to put your health first,” she wrote in the video. “Because this has been a game changer. I’m coming for you 2023.”
In the post’s caption, Janelle said she will continue her plans into 2023.
“I’m ready for you 2023!” Janelle said. “This health journey I’ve been on has been incredible. The results weren’t overnight and I’m okay with that. It’s all about slow and steady that wins the race. 2023 is my year!”
Check Out the Most Surprising Celeb Transformations of the Week
Her new objectives comes as her breakup from Kody Brown was revealed in the Dec. 11 teaser trailer for the Sister Wives: One on One special, where Kody is seen giving an update about his relationship with Janelle and ex Christine Brown.
“I’m separated from Janelle,” he said in the sneak peek, “and I’m divorced from Christine.”
Janelle also confirmed the split, adding, “Kody and I have separated” after 29 years of marriage.
In fact, the former couple—who share 28-year-old son Logan, 27-year-old daughter Maddie, 25-year-old son Hunter, 24-year-old son Garrison, 21-year-old son Gabriel and 18-year-old daughter Savanah—parted ways “several” months ago, Janelle noted.
As for Kody, he said that since the split, “Janelle has made it pretty clear to me that she’s enjoying her life without me.”
For the latest breaking news updates, click here to download the E! News App
3 Simple Stretches To Improve Flexibility Over 40, According To Personal Trainers
Stretching your muscles is always important, but it becomes especially essential as you age and naturally lose some of your flexibility. If you’re looking to stay limber in middle age, stretching each morning is one fantastic way to achieve that. As certified trainer and founder of Runstreet Marnie Kunz tells us, “it’s important to stretch when you’re over 40 because it helps you stay mobile and improve your joint range of motion. Our muscles get tight and lose range of motion when we are sitting or standing in the same position for too long, and, combined with past injuries that make muscles tight and limit the range of motion, this can impede our movement and ability to do daily activities as we get older.”
We spoke to Kunz to learn more about the importance of stretching and discover her top choices to try each morning. Below are three of the best stretches to boost flexibility and reduce your risk of injury as you age: shoulder rolls, trunk twists, and quad stretches.
READ MORE:
4 Morning Stretches You Should Be Doing For Better Muscle Tone Over 50, According To Experts
3 Trainer-Approved At-Home Exercises To Blast Belly Fat Over 40
1. Shoulder rolls
If flexibility in your arms is what you’re after, Kunz says some simple shoulder rolls can do the trick. “Shoulder rolls help increase the range of motion in your upper back and arms,” she explains.
Luckily, completing this stretch is as easy as it sounds: all you have to do is bring your shoulders up and roll them forward for 10 reps. After that, switch directions by rolling them backwards for 10 more. It’s really as straightforward as that—and it can make all the difference in how your arms and shoulders feel throughout the day!
2. Trunk twists
Flexibility in your lower back is just as important as flexibility in your arms and legs, which is why Kunz recommends doing some daily trunk twists. “These help prevent lower back pain and sciatic nerve pain,” she tells us. Nice!
Here’s how it’s done: First, start sitting on the floor with your legs in front of you. Kunz says you should “cross your right foot over your left leg so that your foot rests on the ground.” Then, twist your upper body to the right and rest your left arm on the outside of your right knee. “Twist your upper body and push against your knee until you feel your butt stretch,” she instructs, noting that you should hold this pose for 20 seconds before repeating on the other side.
3. Quad stretches
If you frequently feel inflexible when sitting up or standing down, it’s time to start stretching your quads. Kunz tells us that quad stretches “are important to keep your quads limber.” They can make a huge difference!
This stretch is quite simple—all you need is yourself and a wall. “To do a quad stretch, stand facing a wall with your hand on the wall for support,” Kunz says. “Bend one knee and bring your foot up toward your butt, holding the top of your foot with one hand.” You should stay like this for 20 seconds before moving onto your next leg. Easy peasy!
So, there you have it: three simple stretches to promote flexibility throughout your day. These take practically no time at all, require zero equipment, and can keep you comfortable, so why wouldn’t you make them part of your morning routine? We know we will!
READ MORE:
The Best Quick Pilates Workouts To Strengthen Your Core And Trim Fat Off Your Sides Over 50
; if (!f._fbq)f._fbq = n; n.push = n; n.loaded = !0; n.version = '2.0'; n.queue = []; t = b.createElement(e); t.async = !0; t.src = v; s = b.getElementsByTagName(e)[0]; s.parentNode.insertBefore(t, s) }(window, document, 'script', '//connect.facebook.net/en_US/fbevents.js');
fbq('init', '1230911863589528');
fbq('track', "PageView");
Read original article here