Are you constantly misplacing your keys or struggling to recall names? Exercising regularly can help jog your memory. A 2014 study found that aerobic exercise, like running or swimming, boosts the size of the hippocampus, the part of the brain responsible for memory and learning, in women with a recognized risk factor for dementia. (9) Besides looking to brain food to boost your memory and mental skills, start breaking a sweat!
As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.
FIT TIP: If you exercised on an empty or almost-empty stomach, you're probably feeling light-headed or even nauseated or headachy. Your immediate food fix: A high-carb nosh, like a banana or half a bagel, will refuel you and kick-start your recovery. And don't forget to drink plenty of water with your snack. Intense or long workouts can leave you dehydrated.
If you're ready to move on from classic Bulgarian split squats, Swan's amped-up variation gets your upper body in on the action for a true total-body exercise. "This combination move works your legs, butt, chest, back, arms, and core," she says. "And it not only hits all the major muscle groups—it also lets you work on balance." Give it a shot and you'll see why.
Poorly toned triceps -- the muscles on the backs of the arms -- can cause arms to be loose and jiggly. Tone up this area with standing overhead triceps extensions. Hold a light weight in your left hand with your arm straight above your head, elbow by your ear. Keep your upper arm still as you bend the elbow and forearm to bring the weight behind your head. Return to start position and repeat 10 to 12 times or until fatigue sets in. Repeat on the right arm and complete three sets in total per arm.
I wanted to eat Tortilla chips with nacho cheese dips for the second time in my life (in fact its probably the first time because its been so long that i dont even remember if that was even a cheese that i used as dips). You convinced me not to eat it. just ran for like 20 minutes ad burned about 250 to 300 calories about two hours earlier too. kind of feeling bad for not eating the cheese.
It boosts immunity. Regular exercise can reduce your risk of certain serious health conditions, including heart disease, diabetes and some cancers. It can also decrease your chances of developing -- and getting stuck with -- more common illnesses, such as flus and colds. (According to one recent study, colds lasted 43 percent longer for people who exercised once a week or less.)
From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.
Another way lunges differ from traditional squats is that they train each leg individually. This is known as unilateral training. Rather than solely improving your strength, unilateral exercises increase your balance and coordination. This brings your core and back strength into play. Focusing on one leg at a time with lunges can even help with symmetry and muscular imbalances.
Although the cardiovascular effects of exercise are partly related to inflammation, they still deserve their own category. Exercise is one of the best-illustrated things we can do for our hearts, and this includes markers like blood pressure and cholesterol, in addition the physical structure of the heart itself, and blood vessel function. Studies have suggested that 30 minutes per day is good enough to keep the heart in shape, while others have suggested we do more than this to get a real effect. Some have found that light activity is even enough to help the heart, but not all research confirms this, so it’s a little hard to tell how low levels of activity affect heart health over the long term. Additionally, too much exercise has also been shown to be stressful to the heart. So all this is to say that there’s probably a sweet spot somewhere in the middle for optimal cardiovascular health.

Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.


Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity Effects of aerobic exercise on anxiety sensitivity. Broman-Fulks JJ, Berman ME, Rabian BA, Webster MJ. Department of Psychology, The University of Southern Mississippi, Hattiesburg, MS, USA. Behavior Research and Therapy. 2004 February;42(2):125-36. Exercise for the treatment of depression and anxiety. Carek PJ, Laibstain SE, Carek SM. Department of Family Medicine, Medical University of South Carolina, Charleston, SC, USA. The International Journal of Psychiatry in Medicine. 2011;41(1):15-28.. And we thought intervals were just a good way to burn calories!
The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.
If you have stubborn arm fat that won't go away with diet and exercise, there is an FDA-approved medical treatment that can help. UltraShape is pain free and you can even get the procedure done on your lunch hour. Not everyone is a candidate for the procedure, but you might be. Find a board-certified plastic surgeon in your area to discuss your budget and your options.
Your post-work meals should be high in protein and carbohydrates and you should always eat within 2 hours of your workout. A meal like low-fat Greek yogurt with a few tablespoons of granola and fruit or a peanut butter and banana sandwich made with 1 slice of whole grain bread can help your body to recover after a workout and improve your muscle strength.
In an ideal world, we’d all have plenty of time to head to the gym and work out whenever we please and check every other task off our to-do lists in the meantime. In reality? Sometimes all you have time for is a quick workout at home that you can do without equipment. The good news is that there actually are plenty of ways to squeeze a solid no-equipment workout into a short amount of time.
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When she's working out sans equipment, Marraccini's favorite exercises are all things core-related. "A strong core never goes out of style," says Marraccini. This makes sense, considering that having a strong and stable core is essential for both everyday movements as well as exercising. While regular crunches really only target the upper portion of your abdominals, runner's crunches work your entire core as you sit all the way up, including your obliques, lower back, hip flexor muscles, and rectus abdominis (which is what you probably think of when you think "six-pack" muscles).

Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Supinate by turning your palm up as your arm moves back, so that your palm faces the ceiling. Move only your forearm and do not use your left hand or your legs. Pause once your right arm is fully extended, inhale, and then exhale as you bring the free weight back to the starting position.


Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot (A). Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right (B). Return to standing. That's one rep. Do 12 to 15 and repeat on the other side. That's one set. Do three, resting for 30 seconds between sets.
While some women worry about the size of their hips, belly or thighs, other women feel that they have fat arms. Do your arms look as tight and firm as you'd like them to? If they don't, you're not alone. Almost all women struggle with some degree of flabbiness in their upper body and some of us even spend hours at the gym trying to lose arm fat or flabbiness in the upper back. 
When she's working out sans equipment, Marraccini's favorite exercises are all things core-related. "A strong core never goes out of style," says Marraccini. This makes sense, considering that having a strong and stable core is essential for both everyday movements as well as exercising. While regular crunches really only target the upper portion of your abdominals, runner's crunches work your entire core as you sit all the way up, including your obliques, lower back, hip flexor muscles, and rectus abdominis (which is what you probably think of when you think "six-pack" muscles).
You can also pair this workout with weight lifting in the gym to really work on building muscle. Some great arm toning exercises are simple exercises like triceps dips, pull-ups, and biceps curls. You can learn how to do these in our article on how to get cut arms. You can even do some rowing to get an intense workout for all of your arm muscles. If you want to take cardio up a notch to shed arm fat faster, check out our fat loss workout video that will get you on your way to getting shredded.

Most gymgoers who are struggling with flabby arms either spend hours on the treadmill or work their biceps day in, day out. What you should focus on are the triceps because this muscle makes up two-thirds of your arm. Train it once or twice per week to lose arm fat and build upper-body strength. Your arms might get bigger, but they'll look leaner and more defined.
As little as 30 minutes of cardio three to five days a week will add six years to your life, according to research at the Cooper Clinic in Dallas. Do that plus a couple of days of resistance training and you'll not only live longer but also look younger, feel happier, have more energy, and stay slim. Ready for some inspiration for getting your move on? Keep reading for our timeline on the quick and long-lasting benefits of regular exercise.
When she's working out sans equipment, Marraccini's favorite exercises are all things core-related. "A strong core never goes out of style," says Marraccini. This makes sense, considering that having a strong and stable core is essential for both everyday movements as well as exercising. While regular crunches really only target the upper portion of your abdominals, runner's crunches work your entire core as you sit all the way up, including your obliques, lower back, hip flexor muscles, and rectus abdominis (which is what you probably think of when you think "six-pack" muscles).
Everyone's genetics are different. Your friend may hold more body fat in their glutes and thighs, while you may hold extra body fat in your arms or in your hips. We're all different. We're all unique little snowflakes and we hold our body fat in different areas. But, no matter who you are, if you get a low enough body fat composition, we guarantee you that you're going to lose body fat everywhere including your arms.
That's why BuzzFeed Life asked NYC-based personal trainer Albert Matheny, C.S.C.S., founder of Soho Strength Lab, to design nine high-intensity bodyweight-only workouts that you can do anywhere. These workouts are made for the exerciser who wants to get fitter and healthier, and feel great. Each one focuses on one of three goals: cardiovascular fitness, power and strength, and endurance.
There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.
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