Top 10 Outdoors Exercises (No Gym Needed)

1.Park Bench Push-Up Trio

Targets chest and shoulders

In this exercise, you’ll do three kinds of push-ups using a park bench. First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way. End with 10 regular push-ups completely on the ground.

2. Swing Pike + Knee Tuck

Swings are a great alternative for suspension training. This move is one of our favorites to target your abdominals and upper body. The trick is to press the top of your feet into the swing seat to help lift your hips in the air.

  1. Start by placing the top of your feet in the swing seat and your hands on the ground shoulder width apart in a straight arm plank position.
  2. Lift your hips up into the air to form an upside down V (also known as a “pike”).
  3. Contract your abdominals and bring your knees to your chest while maintaining a flat back.
  4. Extend your legs straight back to a pike position. Lower your body back to a straight arm plank position for 1 rep. Repeat this core exercise 10x.

3.Bench Hops

Targets glutes and quads

Sit on the edge of a bench. Throwing your arms up as you go, jump in the air as high as you can, and then go back to being seated. Do this for 60 seconds. MAKE IT HARDER:Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench. Do as many as you can for 60 seconds, then switch legs.

4. One Legged Bench Lunges

Bench lunges are a great way to isolate one leg and target your quadriceps, hamstrings and glutes.

  1. Start by standing in front of a bench or picnic table. Make sure it’s not too high otherwise you will put too much pressure on your lower back.
  2. Step your right leg back and place the top of your foot on the bench with your hands on your hips for balance.
  3. Bend your knees and lower into a lunge. Make sure your front knee is in line with your ankle for optimal alignment.
  4. Extend your legs straight for 1 rep. Repeat 10x on one side and switch sides.

5.Karaoke Shuffle

Targets butt, calves, quads, hamstrings, and glutes

Find a large hill located on grass. At the bottom of the hill going up, start running to the right, putting your right leg far right, and then following up with your left leg, planting it behind your right leg in a grapevine movement. Put your right leg out to the right again, this time following up with your left leg planting in front of your right leg. Continue alternating, increasing your pace and swinging your hips as you go. After 30 seconds of going uphill, turn around and go back, leading with the left leg.

6. Reverse Tricep Bench Dips

We spend time in every class at MOD Fitness toning arms. We like to target the triceps because it’s the largest muscle group in your upper arm and one of the first places we start to see a change in our clients. This is a great exercise to do anywhere — on the edge of your bed, a bench or even on the ground.

7.Leapfrog Burpee

Targets chest, abs, quads, and calves

Choose a destination point in the distance. Imagine that you have a leapfrog partner, and crouch down, springing from your legs to leap over your partner. Once you land, plant your hands on the ground in front of you and kick your legs back to land in plank position. Then thrust your legs back to your hands so you’re in crouch position, leaping across your partner again to complete one rep. Do as many as you can in 60 seconds. MAKE IT HARDER: Use a partner to leap frog over.

8. Lateral Jumps with Jump Rope

Jumping rope is a great way to boost your heart rate for an added dose of cardio in your workout routine. Adding the lateral jumps will help improve your ankle and foot stability.

9.Sandbox Shuffle

Targets butt, abs, and arms

On a playground, get in the middle of a sandbox. Assume a squat position and staying low, shuffle from left to right maintaining the same depth and posture the entire time. Hold your arms out perpendicular to your body for balance and to tone your arms. The slower you go, the more intense the isometric contractions will be — which may cause some shaky legs! Shuffle for 60 seconds, going back and forth in the sandbox as needed.

10. Bench Jumps

Find a bench that can be used as an alternative for box jumps. Make sure it’s not too high so you can successfully clear it. This will target your legs, glutes and calves in this exercise.

  1. Stand in front of a bench or picnic table. Start with your feet slightly outside your hips in a squat position and arms shoulder height.
  2. Jump up on the bench by accelerating from your lower body. Land in a deep squat position. Your back should be flat and hamstrings parallel to the ground.
  3. Extend your legs straight to a standing position with your shoulders, hips and feet in alignment. Press your arms down by your hips to complete 1 rep. Slowly step down from the bench and repeat 10x.

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.fitnessmagazine.com,www.camillestyles.com

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Top 10 Most Efficient Core Exercises ( With Video)

1.RKC (Russian Kettlebell Challenge) Plank

This is my personal favorite plank variation.

The general idea is that you are creating tension throughout your whole body by actively contracting your muscles. This should make you tremble and make it impossible to hold for an extended period of time.

2.The Bicycle

We’re starting with a challenging and effective move that’s still fairly easy to master. Plus, you can modify it to accommodate your fitness level. As you improve and notice more strength in your core, increase the difficulty of the move so you can continue to challenge yourself and see results.

How to Do It:

  1. Start by lying on your back on the mat with your knees and feet lifted off the ground at a ninety-degree angle.
  2. Lace your hands behind your head to cradle your neck and head, but do not pull on your neck and head. Allow your elbows to fall out to the sides.
  3. Start by raising your shoulders and upper back up off the mat and leaning slightly to the left. At the same time, bring your left knee toward your chest, so your left knee and your right elbow come together.
  4. Do the same with the other side by bringing your right knee and your left elbow together.

3.HOLLOWMAN

This move I learned from Jillian Michaels. While this is an isometric exercise, requiring no movement, it’s a real burner. Make sure you keep your shoulders down and away from your ears and your low back glued to the mat.

4.Reverse Crunches

These are reverse crunches which, as the name suggests, are the opposite of regular crunches. And unlike regular crunches, they help improve your posture.

They’re easier than some of the other exercises on this list, but they definitely shouldn’t be underestimated. If you’ve never done them before you will get sore.

It’s important that you keep your core tight throughout this exercise (tense it as if somebody was going to punch you in the stomach).

5.The Towel Plank and Knee-In

This one’s a favorite of boot camp instructors the world over because it’s hard. Not only are you improving the strength of your core by forcing the lower abdominals, obliques, and lats to extend and pull, you’re also strengthening your glutes, quads, and hamstrings.

This movement is the definition of a full core exercise. According to the Mayo Clinic, a core exercise is one that works the muscles of the abdomen, pelvis, hips, and lower back so they can all work in harmony. And again, once you master this move, there are lots of ways to play around with it so you’re always challenged.

6.SUPERMAN PULL

This move really targets the low back. In fact, many people suffer from low back pain because their core (including their low back) is actually really weak. If this variation is too difficult, skip the “pull” part and just practice raising your arms and legs off of the ground.

7.Dead Bug

Dead bugs look easy.

But if they feel easy, I can almost guarantee you’re doing them wrong.

Your back should be flush against the ground throughout, which is accomplished by keeping your core braced. And the movement should be slow and controlled.

8.The Russian Twist

An oldie but a goodie — a real goodie. This move will strengthen the obliques for a strong core that you’ll actually be able to feel when you move. It’s also an essential move for strengthening the muscles near your spine and alleviating back pain. Again, this move can be modified to fit your fitness level

How to Do It:

  1. Start seated with knees bent at roughly a ninety-degree angle and feet flat on the mat.
  2. Lean your upper body back so it’s at a roughly 45-degree angle with the floor.
  3. Bend your elbows and hold them out in front of your body or cross them in front of your chest if you prefer.
  4. Start moving only your trunk to the left. Keep your core tight and contracted, and make sure you aren’t just moving your shoulders and head. You should be rotating your entire top half to the left (as far as you can safely go), and your bottom half should remain frozen.
  5. Return to center position, and repeat to the right.

9.V- SIT

See how long you can do this move without shaking! If extending your legs is too difficult, you can do it with bent knees until you gain the core strength. As with the Hollowman, and all these core exercises for that matter, make sure that your shoulders stay down and away from your ears- no matter how hard it gets!

10.TRX Fallouts

Ab wheel rollouts are thought to be the most effective core exercise in existence.

But as the name suggests, you need an ab wheel to perform them. You probably don’t have room for an ab wheel in your suitcase or backpack, so the next best thing is a suspension trainer (such as TRX).

Using a suspension trainer, you can perform fallouts, which challenge your core in much the same way as the ab wheel.

One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.travelstrong.net,www.wholelifechallenge.com,www.runtastic.com

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Top 10 Hardcore Workout Songs ( Motivation ) With Video

  1. Day of the Dead – Hollywood Undead

Day of the Dead is the first single from the band’s fourth album, Day of the Dead. The music video for the song was released on March 17th, 2015.
It was directed by Spence Nicholson. It features the band appearing as musical guests on a satirical version of a for-profit televangelism show.

2.Skan & Krale – No glory


3.Who Taught You How to Hate – Disturbed

On the 21st of August, 2015, nu-metal band Disturbed released Immortalized, ending a 4-year hiatus since the release of The Lost Children.“Who Taught You How To Hate” is the 13th and final track on the standard version of the album.As the title would suggest, this song questions irrational hate towards others, generally due to a lack of understanding or a cultural stereotype.

4.Love The Way You Hate Me – Like A Storm

Love The Way You Hate Me is the second track on Like A Storms’ album “Awaken The Fire”

5.Do You Really Want It? – Nothing More

This song is the start of an album that (I feel) can be applied to relationships. If you look at the song names and you listen to the music, it’ll strike you like a stone.

6.Fivefold – Darker Side Of Me

7.Courtesy Call – Thousand Foot Krutch

8.Not Gonna Die – Skillet

This song is, according to John Cooper, one of the more natural songs for the Skillet fanbase. It has similarities to one of their most notable hits, “Comatose”; however, the song’s message presents a reminder that there is a persistent hope to life

9.Murder Melody – Cult to follow

10.Stronger – Through Fire

“Stronger” was originally released as a demo on Through Fire’s Riot 10 EP when they were named Emphatic. This re-recording is the lead single of Through Fire’s album, Breathe. The song is about breaking free from somebody who you believe you have become stronger than.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.youtube.com,www.genius.com

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Top 10 Hacks to Burn More Calories

  1. Cool it in the bedroom

A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person’s stores of brown fat — “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool!

2.Jam-up

Music is a healer on its own but researchers in University of Wisconsin divided individuals in two groups to see how it impacts physical body functions. The first group was made to exercise on stationary bikes with music and the other one without. The results showed increased heart rate by 10 bpm and 7% more calorie burn in the former group. Hope that says it all.

3.Exercise on an empty stomach

Evolution has hardwired our bodies to store fat for potential famine, rather than torching it for fuel. But imposing a tactical food delay could hack your weightloss hard drive. A Uni of Bath study found training on an empty stomach triggers the ‘PDK4 gene’: a sign that your body fat is burning off. An hour’s effort is enough, so schedule in your Sunday run before you settle at the brunch table. Avo on toast, we presume?

4. Pile on the mild peppers


It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chilies) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: pile on the poblanos! And learn more about the best spices for weight loss here.

5.Weight-up

As per science, obese people burn calories faster as their body has to work harder to keep them moving. However, if you are not obese but still wish to burn calories the way they do, then you can fake weight by wearing a weighted vest or perform squats with a bar bell.

6.Lift heavy after work

Your lunchbreak workouts may offer respite from office drudgery, but for maximum fat-burn from your weight training, save the heavy stuff for the evening. According to journal Chronobiology, our in-built body clocks mean we’re strongest at 6pm. Use this time for full-body deadlifts over curls or presses to recruit maximum muscle mass. You’ll shift more weight – and can drop them sooner, too.

7. Get moving for 2.5 minutes 


Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!

8.Hike-up

For an added 50% burn, you must do your regular walking, jogging, racing, hiking or cycling in an inclined setting. If going uphills is not feasible every day, then you must look for a higher ground or take the flyover!

9.Swap your double espresso for decaf or breakfast tea

If an insatiable sweet tooth is souring your weightloss plans, it’s time to reconsider your afternoon pick-me-up. But it’s not just the digestives at fault: a Cornell University study found 200mg of caffeine – a double espresso’s worth – dampens our tastebuds and makes sweet foods less satiating. If you recoil at the word decaf (that’s French for ‘brown water’), breakfast tea is your best of both.

10. Drink more water


Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year — a weight loss of approximately 5 pounds! (Speaking of drinks, avoid the diet soda. Find out how it only makes you fatter.

if you are king for workout clothes check our fitness and yoga leggings page.
Sources:www.huffpost.com,www.news18.com,www.menshealth.com

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Top Fitness Trends For 2019

1.Exercising at home

Working out is no longer solely resigned to hitting the gym. Tom Holland, MS, an exercise physiologist from Connecticut,said home workouts will continue to be popular in the new year. Many Americans are creating home gyms, or using streaming technology to exercise under their own roofs.

“Getting started doesn’t require a large amount of space or investment,” Holland said.

2.HIIT IS HERE TO STAY

Mentioned at the top of the ACSM’s 2018 trends survey, we expect HIIT (high-intensity interval training) to stick around in 2019. The results are undeniable, and especially for working professionals short on time, there’s no better way to get a complete, gym-free workout than with some intense circuits.

Head outside, do it in the living room, or take a class at your local studio – HIIT is all about movement and workout efficiency.

3.Boxing

When it comes to what workout trend more of us will be trying, that will be boxing, according to Jawaid. Combat sports in general are becoming more of a part in mainstream culture in part due to rising popularity of mixed martial arts, or MMA.

“Boxing workouts are a great way of getting an intense workout but also feeling like a fighter,” Jawaid told Healthline. “I think people feel a sense of empowerment when they emulate certain movements of fighters.”

Second to boxing is spinning, Jawaid said. The controlled aspect of pedaling typically means less injuries than other recent trends such as CrossFit.

4.GETTING SWEATY WITH STRANGERS

According to the ACSM, group training (more than five people) will be the second most popular fitness trend in 2019. For good reason, too — these classes are social, highly motivational and provide instruction for people who need structure in their daily workouts. Group classes cover a wide range of disciplines, including spin, dance, aquatics and cardio-based classes, and are available anywhere from private studios to public facilities to mainstream gyms.

5.Smart training

Having a fitness wristband to track calories and steps is one thing, but workouts will get even smarter in 2019, says Von Collins, an ACE-certified professional with Complete Tri, said that smart treadmills and other fitness equipment that features streaming apps is quite a game changer.

Smart training lets you, for example, ride a bike while seeing the course on a tablet. The bike changes to reflect hills or other obstacles, plus many smart training platforms let you compete with other users. You can do workouts, time trials, or even go for rides with friends who might live miles away.

“Up until now, the technology to stream workouts at home in a fully integrated way has been best described as clunky,” Collins said. “It is becoming much more streamlined, much more plug-and-play, which opens the entire market up beyond the hardcore junkies and to the masses.”

6.THE RETURN OF THE TREADMILL

Step aside elliptical — in the past few months we’ve seen many fitness classes and training plans getting back to basics. We’re talking about the treadmill, the machine that’s been around seemingly forever.

If it’s not broken, don’t fix it, and with the rise of popular and effective treadmill programs, we anticipate this machine will be a staple in many training plans in 2019. Just don’t forget your running and multisport watchto monitor your efforts!

7.Fitness studios — not gyms

For those who do like going to a gym, the big box facility may still be the perfect fit.

But expect them to offer more classes than you’ll see in fitness studios, says Eric Casaburi, founder and chief executive officer of Retro Fitness.

While gyms aren’t going anywhere, the shift toward boutique fitness studios and classes will dominate 2019.

The 2017 IHRSA Health Club Consumer Report found that 18 million Americans belonged to a studio, which was up 15 percent compared to 2015.

Still, 32 million Americans held membership in traditional commercial health clubs and gyms, which is down from 2015.

8.YOGA, YOGA, YOGA

While there’s no doubt the classic form of yoga will always reign supreme, the variations on this ancient practice are injecting new life into a sometimes stale routine. 2019 will continue to see more outdoor yoga classes, yoga retreats, standup paddleboard (SUP) yoga, goat yoga (yes, we said goat yoga), etc. We can’t wait to see what yoga variations the new year will bring.

9.Being fit is trending, overall

Other trends to watch out for in 2019, according to the annual American College of Sports Medicine predictions report, include more personal training, fitness programs for older adults, and the continuation of yoga as a popular fitness trend.

Their top trend for the year is wearable technology, which debuted on the list in 2016, stayed there in 2017 and dropped to third place last year. The ACSM says group training and HIIT will be the second and third biggest trends in 2019.

10.NETFLIX OF THE WORKOUT WORLD

Here at Polar, we’re officially rebranding “Netflix and chill” as “Stream and workout” in 2019. Many big-name fitness brands are creating subscription-based virtual streaming services designed to replicate a guided group session in the comfort and convenience of your home.

For example, Les Mills On Demand offers access to over 600 online workouts, YogaWorks has created an on-demand library of over 1,000 guided yoga classes, and brands like Peloton offer a live, interactive platform to work out with others in real time. Think of these as a modern-day Richard Simmons VHS tape — minus the neon spandex and electronic music.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.polar.com

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All About Calories, How To Loose Weight.

How Many Calories Should You Eat on Average?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

How to Reduce Calorie Intake Without Starving Yourself

Calories are simply a measure of energy.

It’s a known fact that in order to gain weight, more calories need to be entering your body than leaving it.

Conversely, you lose weight if more calories leave your body than enter it.

That being said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight.

Though it works for some people, the most end up hungry and eventually give up on their diet.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight in numerous studies.

1. Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn

2.Avoid Sugary Soft Drinks and Fruit Juices

3. Drinking More Water Can Aid Weight Loss

4. Exercise and Lift Weights

5. Reduce Carbohydrate Intake, Especially Refined Carbs and Sugars

GenderAge (years)SedentarybModerately ActivecActived
Child2-31,0001,000-1,4001,000-1,400
Female4-8
9-13
14-18
19-30
31-50
51+
1,200
1,600
1,800
2,000
1,800
1,600
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male4-8
9-13
14-18
19-30
31-50
51+
1,400
1,800
2,200
2,400
2,200
2,000
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800

Fast facts on calorie intake and use

  • Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.
  • Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.
  • Eating a big breakfast could help with weight reduction and maintenance.
  • The brain uses around 20 percent of the energy used in the human body.
  • Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.
  • A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

Tips

Here are some tips for burning energy and losing weight more effectively.

calories and exercise

Counting calories is not just a matter of what we eat, but how much we burn, too.

1. Eat breakfast: A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day.

2. Eat regular meals: This can help you burn calories more effectively and helps prevent mindless snacking.

3. Remember your “five-a-day:” Fruits and vegetables can be a tasty snack and they can bulk out your meals. They are high in nutrients and fiber and low in calories and fat.

4. Eat slow-burning calories: High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.

5. Exercise: This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair, there are exercises that can boost heart health and strength.

6. Drink water: It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker.

7. Eat more fiber: Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion.

8. Check the label: Some items have hidden fats or sugars. “Ten percent less fat,” might not actually mean very much less fat, and it does not necessarily mean that you can eat more of it or that it is really more healthful. If you are counting calories, the label will help you keep track.

9. Use smaller plates: Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity. Using a smaller plate encourages smaller portions.

10. Slow down: Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full.

11. Make a shopping list: Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it.

12. A little of what you fancy: Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.

13. Get enough sleep: Sleep loss affects the metabolism, and it has been linked to weight gain.

14. Avoid eating 2 hours before bed: Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.

The Bottom Line

How many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity levels and metabolic health.

Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.webmd.com,www.medicalnewstoday.com

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Working Out While Sick: Good or Bad?

This is very important question, bellow will answer the best way that we could.

Some experts use the “above the neck” rule to determine whether working out while sick is safe. Exercise is most likely safe when symptoms are located from the neck up.

When It’s Safe to Exercise

1.Mild Cold

A mild cold is a viral infection of the nose and throat.

Though symptoms vary from person to person, most people who have a cold experience a stuffy nose, headache, sneezing and mild cough.

If you have a mild cold, there’s no need to skip the gym if you have the energy to work out.

Although, if you feel that you lack the energy to get through your normal routine, consider reducing the intensity of your workout or shortening its duration.

While it’s generally ok to exercise with a mild cold, keep in mind that you might spread germs to others and cause them to become ill.

Practicing proper hygiene is a great way to prevent spreading your cold to others. Wash your hands frequently and cover your mouth when you sneeze or cough.

2.If you have aches and pains . . . listen to your body.

Giamo usually tells clients to try a workout, and if they start feeling bad after 15-20 minutes, then call it quits. In any workout, you’ll experience some discomfort associated with muscles being activated, but notice things like being unable to catch your breath or wheezing, as these are additional signs to stop what you’re doing.

“If you’re feeling fatigued or excessively tired, it’s better not to work out when sick,” says Dr. Ali. “Save your energy to allow for your body to feel better and recover.”

“Decide if you’re up for exercising, or would feel more comfortable reserving your energy,” offers Dr. Marcus. “Often times after resting for a few days when sick, people will realize they missed working out and will come back more determined than before.”

3.Earache

An earache is a sharp, dull or burning pain that can be located in one or both ears.

Though ear pain in children is commonly caused by infection, earache in adults is more commonly caused by pain occurring in another area, such as the throat. This pain, which is known as “referred pain,” then transfers to the ear.

Ear pain can be caused by sinus infections, sore throat, tooth infection or changes in pressure.

Working out with an earache is considered safe, as long as your sense of balance is not affected and an infection has been ruled out.

Certain types of ear infections can throw you off balance and cause fevers and other symptoms that make working out unsafe. Make sure you don’t have one of these ear infections before beginning exercise.

However, most earaches can just be uncomfortable and cause a feeling of fullness or pressure in the head.

Though exercise is likely safe when you have an earache, try to avoid exercises that put pressure on the sinus region.

4.Stuffy Nose

Having a stuffy nose can be frustrating and uncomfortable.

If it’s associated with a fever or other symptoms like a productive cough or chest congestion, you should consider taking some time off from working out.

However, it’s ok to work out if you are only experiencing some nasal congestion.

In fact, getting some exercise may help open up your nasal passages, helping you breathe better.

Ultimately, listening to your body to determine if you feel well enough to exercise with a stuffy nose is the best bet.

Modifying your workout to accommodate your energy level is another option.

Going for a brisk walk or bike ride are great ways to stay active even when you aren’t feeling up to your usual routine.

Always practice proper hygiene at the gym, especially when you have a runny nose. Wipe down equipment after you’ve used it to avoid spreading germs.

When Exercise Is Not Recommended

1.If you have a fever or the flu . . . skip the workout.

“The best advice is to not work out if your symptoms occur below the neck. This means not working out with a fever since you don’t want to increase your body temperature even further,” explains Jasmine Marcus, PT DPT. She’s right, and the so-called “neck check” is based on a study about exercising while ill.

Cunningham also recommends skipping exercise if you’re running a fever. That said, don’t assume the lack of a fever gives you the green light to work out when sick. “ Depending on what’s wrong, running outside in the cold or doing something to aggravate your immune system or make it fight harder may only set you back,” she notes. “Always consult your doctor if you have questions but never beat yourself up for taking a rest day if you don’t feel well. Listening to your body is key.”

“If you have a fever and/or the chills, it is always a good idea to rest and not work out until fully recovered,” says Ehsan Ali, MD. When your body has the flu, it’ll take three to five days for symptoms (such as chills, nausea, diarrhea and vomiting) to taper off. Do not exercise until you’re feeling better and you’ve been fever free for at least 24 hours.

2.Productive or Frequent Cough

An occasional cough is a normal response to irritants or fluids in the body’s airways, and it helps keep the body healthy.

However, more frequent episodes of coughing can be a symptom of a respiratory infection like a cold, flu or even pneumonia.

While a cough associated with a tickle in the throat isn’t a reason to skip the gym, a more persistent cough can be a sign you need to rest.

Although a dry, sporadic cough may not impair your ability to perform certain exercises, a frequent, productive cough is reason to skip a workout.

A persistent cough can make it difficult to take a deep breath, particularly when your heart rate rises during exercise. This makes you more likely to become short of breath and fatigued.

A productive cough that brings up phlegm or sputum may be a sign of infection or another medical condition that requires rest and should be treated by a doctor.

3.Stomach Bug

Illnesses that affect the digestive system, such as the stomach flu, can cause serious symptoms that make working out off-limits.

Nausea, vomiting, diarrhea, fever, stomach cramping and decreased appetite are all common symptoms associated with stomach bugs.

Diarrhea and vomiting put you at risk of dehydration, which physical activity worsen.

Feeling weak is common when you have a stomach ailment, increasing the chance of injury during a workout.

What’s more, many stomach illnesses like the stomach flu are highly contagious and can be easily spread to others.

If you are feeling restless during a stomach illness, light stretching or yoga at home are the safest options.

SUMMARYIf you are experiencing symptoms like fever, vomiting, diarrhea or a productive cough, taking time off from the gym may be the best option for both your own recovery and the safety of others.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.aaptiv.com

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