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CNET
26-05-2025
- Health
- CNET
The 8 Best Exercises Fitness Pros Recommend for Every Workout
As someone who trains, I know how difficult it can be to get started when you're looking at all the countless exercises and variations that exist. To help you narrow it down as you work to build strength and endurance, I reached out to certified personal trainers, coaches and specialists to find the best exercises for every workout. And they can all be adjusted to match your current fitness level. 1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from, whether you're a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. "The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings and calves," says John Gardner, a NASM-certified personal trainer. He explains that the deadlift is an essential exercise that stimulates both the upper and lower body simultaneously, allowing more muscles to be engaged at the same time. "You'll be burning more calories as well as making it an extremely time-efficient exercise," Gardner adds. As a result of doing deadlifts, your posture will also improve because of the way it targets your back muscles and shoulders. If you plan on deadlifting, have a personal trainer or experienced weightlifter observe your form. One common mistake people make when performing deadlifts is squatting (and bending the knees too much) instead of hinging at the hips. Another mistake is arching or rounding the back instead of engaging the upper body and core muscles. This can lead to a lower back injury because of the pressure it causes on your back. You also need to be mindful not to overextend your neck and head and should keep it in a straight line. If you have a history of chronic back issues, a spine injury or are pregnant, it's best to consult with your doctor or personal trainer first before doing this exercise. 2. Push-ups The push-up is beneficial for building up your upper body strength and targets your chest, triceps, back and shoulders. Although it's a well-known exercise, it's also one that is commonly done incorrectly -- even by experienced exercisers. "The nice thing about the push-up is that it can easily be modified to fit your skill level," says Dr. Brittany Noel Robles, a certified personal trainer and OB-GYN. Some modifications include doing a push-up against the wall, or with your hands elevated on an incline to make it more challenging. Once you've mastered the push-up from these angles, you can take it to the floor and practice them through changing up the tempo or your hand positioning. "Everyone should include push-ups in their workout because they are a functional exercise that translates into real-world situations," says Robles. "Specifically, the push-up trains the functional movement pattern of horizontal pushing, or the ability to push objects away from you." 3. Pallof press The Pallof press is an anti-rotation movement that limits the rotation of your spine. It's considered a core strength training exercise that can be easily done using a cable machine or resistance band. "Your transverse abdominis, or your internal belt, helps secure your low back as a deep muscle in your core," says James Shapiro, an LA-based sports performance coach. "By activating it more and becoming stronger, you'll be able to increase your strength in compound movements and increase activation in your rectus (your six-pack)." There are variations that allow you to efficiently workout your core. To perform this motion you'll need a resistance band tied to a power rack (or a sturdy base) or a cable machine with a handle set up depending on whether you'll be standing or kneeling. You can do this movement by standing in a staggered stance, half-kneeling or tall-kneeling on the ground. If you have lower back issues, the Pallof press can be performed either seated or on your back on the floor. Shapiro recommends that beginners start with very light weight and hold the position as they breathe. 4. Inverted row The inverted row is an exercise that both beginners and advanced exercisers can do to strengthen their upper back. It also improves scapular retraction, which can help prepare you to do pull-ups if your goal is to master them. Typically the inverted row can be done using TRX suspension straps or using the bar from a barbell positioned on a rack above you while you're in an angled horizontal position. Your arms should fully extend above you, while keeping your body hovered above the floor. "To make the inverted row more challenging, you can lower the bar, walk your feet forward, raise your feet up on a box or add weight," says Chris Matsui, a certified strength conditioning specialist and USA Weightlifting coach. If you need a modification, he suggests walking your feet further back, raising the bar up or bending your knees. 5. Split squats The split squat is a single leg exercise that forces you to use your core for balance. It targets your glutes, quads and hamstrings. There are also several ways to do them to make them easier or harder, depending on your fitness level. "It's not a technical exercise, so it's easier to do with less compensation patterns to worry about," Matsui says. The split squat can be done using dumbbells, a barbell, kettlebells or your own bodyweight. To make the exercise harder, you can place the back foot on an elevated surface to perform a Bulgarian split squat (another variation of the split squat) or to modify it, you can keep your back foot on the floor and use your own bodyweight. 6. Dumbbell squat to press The dumbbell squat to press, also known as a thruster, is a compound exercise that starts in a front squat position and ends in an overhead press. This full body movement can be done using dumbbells, a barbell or kettlebells. It's a power exercise intended to be performed quickly as you move from a squat to press. "From a conditioning standpoint, with adequate weight and the right tempo, this full-body movement can really jack up the cardiovascular demand," says Shinekwa Kershaw, a personal trainer at Blink Fitness. She suggests that if you have knee limitations make sure to only squat to parallel or just above that. This can also be performed as a seated squat on a box or chair. If you have issues overhead pressing, another option Kershaw suggests is doing a squat to bicep curl. 7. Squats The traditional squat is an important exercise because it targets the muscles in your lower body, such as your glutes, quads, hamstrings, abdominals -- even your upper body. You can load the squat using dumbbells, barbells, kettlebells and sandbags. "Not only is the squat a functional move that mimics everyday life, such as sitting and standing in a chair, it increases our anabolic hormones and is important for spine and core strength," explains LA-based fitness trainer Natalie Yco. There are also different squat variations such as squat jumps, single leg squats, barbell back squats, front squats, goblet squats, sumo squats and more. "Squats strengthen the muscle around the knee to help prevent knee injuries and may help improve flexibility while moving through a deeper range of motion," says Yco. If you're new to squats and have yet to master the move, Yco suggests trying out wall squats with a stability ball placed between your back and a wall. Start in a standing position with your feet shoulder-width apart and back against the ball, and lower into a seated position by bending your knees at a 90-degree angle. The goal is to keep your lower back firmly against the ball. This modification takes stress off your lower back and makes it easier to squat down. 8. Kettlebell swing Kettlebell exercises have become popular even beyond the CrossFit crowd. One exercise in particular that is a favorite among fitness experts is the kettlebell swing. The full-body exercise uses your hips, core, hamstrings, glutes and upper body to produce an explosive movement. It's an excellent way to get cardio in while also strengthening your posterior chain (the back of your body). "I love the two-handed kettlebell swing because it is an exercise that builds total-body strength and also improves your cardiovascular fitness," says Jennifer Conroyd, a certified ACE trainer and USA Track and Field Coach. Before performing the kettlebell swing (or any other kettlebell exercise), you should have an expert with kettlebell training teach you the proper technique. Kettlebell training is all about mastering the technique first before swinging or snatching heavy kettlebells. "It is truly a phenomenal all-in-one exercise, and It's important to focus on good posture and using your hips to generate the movement," says Conroyd. If you're just learning to swing, she suggests modifying the move by decreasing the weight of the kettlebell until you feel comfortable with the movement. If you have shoulder or lower back injuries, you may not be the best candidate for kettlebell swings and should consult your doctor or physical therapist before trying them.
Time of India
22-05-2025
- Health
- Time of India
How to use walking to burn belly fat: Simple tips and tricks for busy people
Too busy to hit the gym? You can still burn belly fat with some simple and effective walking tips that would take a few minutes of your time. If you often worry about your protruding belly but are not able to take out time for regular workout sessions, here are tips and tricks you can follow to get maximum out of even 10-15 minutes. Walking can do a lot for you apart from just burning calories. The daily movement can regulate blood sugar, reduce cortisol, cut inflammation, and keep your metabolism active without overloading your system. However, it's important to know how to do walking in the best way possible for fat loss, as it's a little different from weight loss. Marko Katanic, NASM Certified Personal Trainer, shared some mind-blowing tips for belly fat loss aspirants that can literally transform well-being. 1. Walk after meals Post-meal walks are increasingly becoming popular among fitness enthusiasts. From balancing blood sugar levels to reducing fat storage, a 10-15 minute walk can do a lot. They are especially important post lunch and dinner. They are also known to improve digestion and fight brain fog. Dr. Eric Berg explains how walking after meals could work wonders for your body and mind. Dr Berg says body motions after meal aids in digestion that stimulates the parasympathetic network, which is for rest and digestion. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 40대 이상이세요? 한 번 시작하면 멈출 수 없어요. 준비되셨나요? Sea of Conquest 플레이하기 Undo This can help reduce bloating, gas, and constipation. "When you walk after you eat you are going to burn off that excess glucose to help normalize your blood sugars which will then help you to tap into the fat much sooner," says the expert. In fact, studies have found that a 10 minutes walk after meals is better than a 30 minutes walk. In addition, you also improve insulin resistance, which could help diabetics and pre diabetics improve their blood sugar. Additionally, post meal walks reduce the risk of ulcers, heartburn, IBS, and colorectal cancer. When you walk after you eat, you can reduce your blood pressure and also improve sleep. 2. Fit micro walks into your routine If you don't have 30-40 minutes to walk, you are bound to have 5 minutes here and 10 minutes there at the time of having your morning coffee or post lunch perhaps. Make the most of this time, instead of lazing around. Just get up and start moving. You can walk while having your morning coffee and take out ten minutes for the post-meal walk. After dinner, a light stroll for a few minutes can help you wind down too apart from cutting fat. 3. Follow the Zone 2 technique This is something every fat loss enthusiast should follow. This pace of walking also known as Zone 2 is a comfortable pace, which also helps you tap into your fat-burning zone. This is the pace where your body uses oxygen to burn fat for fuel and not just glycogen. You don't need to sweat while walking. This is a comfortable pace that you should be able to maintain for long periods of time. You should be able to have a conversation, say several words at a time. For instance if your heart rate is 200 bpm, to work in this zone you need to keep your heart rate somewhere between 120 and 140 bpm, says the expert. 4. Make it a system Dr Berg writes one should aim for 2–3 short walks per day, 7–10k steps total, and do it at the same time daily. "It's about creating rhythm your body can rely on," says the expert. However, the fitness expert warns that walking shouldn't be a replacement for your workout. However, it should be the foundation of your fat loss system. 5 Daily household chores that help burn belly fat One step to a healthier you—join Times Health+ Yoga and feel the change
The Independent
19-02-2025
- Health
- The Independent
No pain, no gain? Hardly. This year's fitness buzzword is 'recovery'
If you ever turned on the TV in the 2000s after midnight, you might have seen an informercial for P90X. The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining. 'I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. 'Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.' His evolution reflects a broader shift in the exercise industry away from a 'no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is 'recovery.' Horton — who at 66 still exudes a boyish exuberance — noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery. 'If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said. A more holistic approach to exercise Before Horton, Jane Fonda had pushed home exercisers to 'feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods. NASM's 'Fitness and Wellness' certification includes training in 'holistic health and wellness including physical, mental, social and emotional well-being.' The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured. But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice. 'It's more about your lifestyle, how you eat, how you sleep,' he said. 'Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.' Discomfort — but not pain — still has a place The 'no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal. Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights 'until failure' may build bigger muscles, but isn't needed to increase strength. 'There is a difference between training for health and training for elite performance benefits,' he said. To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: 'In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.' There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement. How long do muscles need to rest after a workout? People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines: For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles. In between workouts, it's not necessary to stay still. 'You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. 'That's all fine, because it's not specifically targeting the areas you've targeted before.' Mindfulness as exercise recovery Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting — meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said. Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent. 'What is your strategy to get to get healthy and to get fit and to stay that way?' he said. 'A lot of it has to do with letting the pendulum swing the other way.' AP reporter Maria Cheng in London contributed to this story. ___
Associated Press
19-02-2025
- Health
- Associated Press
No pain, no gain? Hardly. This year's fitness buzzword is ‘recovery'
If you ever turned on the TV in the 2000s after midnight, you might have seen an informercial for P90X. The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining. 'I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. 'Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.' His evolution reflects a broader shift in the exercise industry away from a 'no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is 'recovery.' Horton — who at 66 still exudes a boyish exuberance — noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery. 'If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said. A more holistic approach to exercise Before Horton, Jane Fonda had pushed home exercisers to 'feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods. NASM's 'Fitness and Wellness' certification includes training in 'holistic health and wellness including physical, mental, social and emotional well-being.' The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured. But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice. 'It's more about your lifestyle, how you eat, how you sleep,' he said. 'Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.' Discomfort — but not pain — still has a place The 'no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal. Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights 'until failure' may build bigger muscles, but isn't needed to increase strength. 'There is a difference between training for health and training for elite performance benefits,' he said. To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: 'In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.' There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement. How long do muscles need to rest after a workout? People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines: For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles. In between workouts, it's not necessary to stay still. 'You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. 'That's all fine, because it's not specifically targeting the areas you've targeted before.' Mindfulness as exercise recovery Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting — meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said. Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent. 'What is your strategy to get to get healthy and to get fit and to stay that way?' he said. 'A lot of it has to do with letting the pendulum swing the other way.' ___
Associated Press
05-02-2025
- Business
- Associated Press
Achzodcoaching Launches Elite Athlete Coaching Programs, Backed by ISSA/NASM and 10+ Certifications
Paris, France--(Newsfile Corp. - February 5, 2025) - Achzodcoaching, a sports coaching specialist based on scientific approaches, announces the launch of its 'Elite Coaching' program, an exclusive support designed for high-level athletes. [ This image cannot be displayed. Please visit the source: ] Capture of Achzodcoaching Founded by Achkan Hosseini-Maneche, a French athlete holding many international certifications (ISSA, NASM, Precision Nutrition, Pre-Script Level 1), this tailored program combines scientific rigor and personalized monitoring to optimize athletic performance. For more details: An Advanced Program for Concrete Results Designed for professional and ambitious athletes, the program is based on a proven method incorporating: Ultra-personalized nutrition plans: Tailored to specific metabolism and goals (cutting, bulking, performance). Smart training: Algorithms leveraging mechanical tension and metabolic stress for optimal results. VIP monitoring: Weekly assessment, responses within 4 hours via WhatsApp, and weekly 30-minute video call. With a track record of measurable results, Achzodcoaching has successfully helped athletes optimize their performance. More details on client success stories and methodologies can be found here: the AchZod method represents a breakthrough in the sports coaching and biohacking industry. A Multi-Certified Expert at the Forefront of Performance Achkan Hosseini-Maneche has qualifications that are uncommon in the field of high-level coaching: ISSA Elite Trainer NASM: 5 certifications in advanced physical optimization techniques. Precision Nutrition: Level 1 in biochemistry of food and nutrition applied to performance. Pre-Script Level 1: A training program focused on biomechanics, programming, and functional assessment, designed to help coaches and therapists optimize performance and prevent injuries through an individualized approach to movement and training. 'Our approach leaves nothing to chance. Each client receives a protocol as precise as a medical treatment.' - Achkan Hosseini-Maneche A Concrete Response to a Critical Need Achzodcoaching addresses this issue with proven solutions: Regular support and follow-ups Exclusive e-books: Bioenergetics and Nutrition Timing (15,000 downloads in 2024) Educational YouTube channel: Detailed analyses on supplements and physical optimization strategies (flagship video with 202K views) Watch the Presentation Video: [ This video cannot be displayed. Please visit the source: ] About Achzodcoaching Established in 2023, Achzodcoaching has emerged as a leading elite coaching service in France, blending sports science and nutrition. With hundreds of successful transformations, the brand supports high-level athletes. Customer from Achzodcoaching About Achzodcoaching Achzodcoaching is a fitness and nutrition coaching company founded by Achkan Hosseini- Maneche. It offers personalized online coaching services, with or without follow-up, for all levels. The company specializes in: Physical transformation and body recomposition Customized training programs Nutritional plans tailored to individual goals Mental development and motivation Achzodcoaching emphasizes a scientific and personalized approach, drawing on the experience of its founder who holds several international certifications in fitness and nutrition. The company also markets e-books and online programs, offering a range of services from intensive coaching with follow-up to training plans without supervision. Press Inquiries Achzodcoaching FZO License number: 55435 Legal status: Freezone company
