Latest news with #fitnessexperts
The Independent
29-05-2025
- Health
- The Independent
How to exercise safely in the heat: Fitness experts share their top tips
Exercising outdoors provides benefits such as fresh air and vitamin D. However, as summer nears, safety precautions are essential. Exercising in the heat can lead to dehydration and heat exhaustion, especially for beginners and older adults. Avoiding peak sun hours and seeking shade are advisable. Listening to your body and taking breaks are crucial to prevent overheating and exhaustion. To help you stay safe while staying active, we spoke with fitness experts who shared their top tips for exercising safely outdoors this summer. Acclimatise 'A lot of people jump straight into workouts in the summer without acclimatising – this is a mistake,' says Michael Betts, personal trainer and director of TRAINFITNESS. 'Our bodies generally need one to two weeks to adapt to exercising in the heat. 'Older adults need extra time for acclimatisation because ageing affects your body 's ability to regulate temperature. Your sweat response becomes less efficient, and your cardiovascular system may not adapt as quickly to heat stress. 'Start with shorter sessions that are less intense and gradually build up your tolerance.' Apply sunscreen ' Sunscreen with SPF30 or higher should be applied 30 minutes before going outside,' advises Betts. 'Reapply every two hours or more frequently if you're sweating heavily. 'Don't forget often-missed areas like the tops of your ears, feet and the back of your neck.' Work out in the morning 'Early morning between 6am and 8am offers the coolest temperatures and lowest UV exposure,' says Betts. 'Your core body temperature is naturally lower when you wake up, giving you an advantage for temperature regulation.' He also recommends avoid exercising between 10am and 4pm if possible, as this is when temperatures peak and the UV rays are at their strongest. 'This window is particularly dangerous for older adults whose bodies take longer to recover from heat stress,' explains Betts. 'If you must exercise during these hours, seek shade and reduce intensity significantly.' Stay hydrated 'Exercising in the heat causes your body to sweat, which is a way of regulating your body temperature, helping your body to cool down, but without enough water your body could overheat or even experience heat stroke,' warns Sarah Campus, personal trainer and founder of LDN MUMS FITNESS. 'Staying hydrated supports mental sharpness, and supports body and muscular function, allowing for increased flexibility and mobility. 'Also, hydration is important for your heart as without enough water you could feel faint or dizzy.' Be aware of signs of heat exhaustion and dehydration 'Dry mouth, dry lips, headache, dizziness, dark yellow urine, muscle cramps and a fast heartbeat are all warning signs to look out for,' says Campus. Wear cool clothing 'Your skin's ability to regulate temperature decreases with age, making proper clothing choices even more critical,' explains Betts. 'Cotton holds sweat against your skin instead of wicking it away, which prevents your body from cooling effectively. 'Instead, opt for loose-fitting light coloured clothes which will reflect the heat and allow air to circulate around your body. 'Synthetic materials like polyester blends or merino wool work well for moisture management. These fabrics dry quickly and help sweat evaporate, which cools your skin. Some modern fabrics even have built-in UV protection.' 'Hats with wide brims will protect your face, ears and neck from the sun while giving a bit of shade, helping keep your head cool,' says Betts. 'Hats with mesh panels or ventilation holes will help prevent heat building up. 'A hat with a neck flap offers additional protection for this vulnerable area.' Exercise in the shade 'Exercising in shaded areas or with frequent rest periods are smart choices,' says Betts. 'Circuit training where you move between shaded stations works well. 'Body weight exercises under trees or covered pavilions let you strength train without direct sun exposure.' 'Low to moderate intensity activities work better than high-intensity training in hot weather,' recommends Betts. ' Walking, gentle cycling, tai chi, and yoga generate less internal heat than running or intense interval training. 'These activities allow your body to maintain its cooling mechanisms more effectively.' 'Move into a cool shaded area to cool down and stretch,' advises Campus. 'Do some light walking and deep breathing as this helps bring your heart rate down gradually. You can also apply a cold compress to your wrists and back of the neck to cool you down quicker.'
Fox News
29-05-2025
- Health
- Fox News
Weight-loss drug side effects, plus vitamins that slow aging
PARADISE PLAGUED – An American honeymoon hotspot was hit by a highly contagious illness, health officials warn. Continue reading… IN THE ZONE - This trending workout burns fat without intense exercise, according to fitness experts. Continue reading… REST EASY - These nine weighted blankets can help reduce anxiety for a better night's sleep. Continue reading… Fox News LifestyleFox News Health
Forbes
22-05-2025
- Health
- Forbes
The Best Weighted Vests Will Make Every Workout More Productive
Regular use of a weighted vest can lead to myriad health benefits, some of which might surprise you. Sure, the best weighted vests can help you build more muscle by making your body work harder during workouts, and they can improve cardiovascular health by making walks, jogs or circuit training routines more challenging, but did you know that a weighted vest can even help with weight loss and bone density? A weighted vest like our top pick, the TRX Hexgrip Weighted Vest, belongs among the workout gear of anyone committed to improved health and fitness; this simple tool just might be one of the easiest ways to become a fitter, healthier you. Regularly wearing a weighted vest can lead to better cardio health, improved muscle development and ... More greater bone density. All that said, weighted vests are not uniform in fit, form or function. For example, the best weighted vest for intense strength training might not be comfortable while walking or jogging. Some weighted vests can be too bulky for smaller bodies, while others are simply too light for larger folks. We've broken down the best weighted vests by category, and spoken to several health and fitness experts with knowledge of weighted vest benefits and when to use them. TRX Weight options: 20, 40 pounds | Adjustment options: Shoulder and waist straps | Materials: Neoprene, polyethylene, polyester The Hexgrip Weighted Vest from TRX is unique in that it can be quite heavy, yet it isn't that bulky. The vest comes in 20- and 40-pound options, yet even when loaded with its full complement of weights (which come in one-pound increments for the 20-pound vest and two-pounders for the heavier option), the vest will have minimal impact on your rage of motion, as it leaves your arms free to move and sits quite snugly on the body. The vest does so thanks to adjustable straps at both the shoulders and waist, so it can be adjusted to suit various torso shapes and sizes. That secure fit also ensures even distribution of the weight, so your balance won't be thrown off while you wear it. While this vest is a bit too bulky for comfortable wear during all workouts, such as sprints, trail runs or some HIIT work (High Intensity Interval Training) it will work quite well for walks or jogs, squats or deadlifts, pull-ups or pushups and many other types of exercise, especially those reliant on bodyweight training. Just make sure to secure each individual weight in its pocket with care, as some verified users of the Hexgrip vest have reported weights slipping out of place during exercise. Amazon Weight options: 6, 8, 10, 12, 20 pounds | Adjustment options: Chest straps | Materials: Neoprene, polyester This weighted vest from ProsourceFit won't be a hit to your bank account, but it will be a hit with anyone looking to add some weight to their workouts. Its minimalist design makes the vest a good choice for use on long walks, and the mesh pouch on the back of the vest can be used to stash a phone, keys or an energy bar. That said, it does tend to bounce around easily, largely because of the elasticity of the shoulder straps, so if you're looking for a weighted vest for use during runs or highly active exercise, shop on. The vest features two chest straps—one a bit above the belly and one at the sternum—that can be used to create a secure fit for most people, and the fact that the weight comes from sand spread out in various pockets means an even and comfortable distribution of weight. Some people have reported that the stitching wears out on some parts of the vest after extended use, so if you're looking for a weighted vest you can use often, for a long time to come, you may want to consider one that's more expensive but potentially more durable. Omorpho Weight options: 10 pounds | Adjustment options: Shoulder straps, side cinch cords | Materials: Rubber, polyester The G-Vest from Omorpho is so flexible and pliant that you can wear it during almost any exercise, including those with a lot of high-speed motion. It's a great choice to use during sprint training, high intensity interval exercise, bodyweight workouts or as you deadlift or squat. The vest is so comfortable you may well forget you're even wearing it at times. Small steel ball bearings are spread out evenly across the vest, so it feels balanced and without added bulk, while adjustable shoulder straps and cinch cords at your sides allow for a snug, secure fit. At 10 pounds, this vest doesn't add a lot of weight, but if you wear it all the time when you're training, you'll feel the difference when it's time to go for a run or complete a workout without it. The G-Vest is an expensive weighted vest to be sure, but it just might be the most comfortable and least restrictive training vest you ever own. Amazon Weight options: 2 through 20 pounds | Adjustment options: Shoulder straps, waist belt | Materials: Neoprene, polyester This weighted training vest from Sportneer lets you select the amount of weight you strap onto yourself, and you can adjust that weight by two-pound increments up to 20 pounds. (The company also offers an adjustable weight vest with a 40-pound capacity.) This is a bit bulkier of a vest and won't be great for running or HIIT, but for walks or bodyweight exercise, it's a great choice that you can use to keep upping the challenge as you get into ever better shape. And because the vest has reflective elements on the front and back, it's a good choice for those nighttime walks. The vest zips on easily and can be adjusted for a tighter fit with shoulder straps and a waistband. It can be secured to torsos as small as 28 inches around, or as big as 55 inches around, so chances are good that it will fit your body. Amazon Weight options: 10 to 16 pounds | Adjustment options: Side straps | Materials: Neoprene, polyester This weighted vest from Empower was specifically designed with the female body in mind. And in fact, it was designed for women by women. The vest easily and comfortably fits the contours of a woman's body and can be adjusted for a perfect fit thanks to side straps set below the bust but well above the waist. The weight can be adjusted from 1o to 16 pounds (there is also an option for a non-adjustable eight-pound vest from Empower), so you can tailor your challenge based on your exercise goals for the day. It's an especially good idea for women in or approaching middle age to wear a weighted vest like this for a portion of each day, as the added pressure on bones leads to greater bone density and better bone health over time, helping to allay the all-too-common issues of osteoporosis. You can wear a weighted vest while going hard at the gym, but you can also benefit from wearing one as you stroll the neighborhood or play with the kids. Amazon Weight options: 30, 40, 60, 80 pounds | Adjustment options: Side straps, shoulder straps | Materials: PolyesterIf you're looking to add some serious weight to your workout routine, like the kind of weight one might use when training for a strongman competition, wrestling and martial arts, or an extreme undertaking like a remote mountaineering expedition, this weighted vest from ZFOsports is a great choice. With the ability to carry up to 80 pounds, it makes workouts much more challenging, and you can start with less weight and work up to the max over time. It can take a while to get this vest dialed in, according to reviews from many verified buyers, but once you get the weights placed where you want them (more weight in the back works better for running, for example) and get the straps cinched just right, it will stay secure on your torso and enhance every workout. Plus, there's a spot for securing a water bottle to the front of the vest and a pocket for a phone, keys and snacks, so you can stay hydrated and lightly equipped while you're heavily weighted. The Forbes Vetted gear team never recommends any products without throughly evaluating them first, which means hands-on testing, research, conversations with experts and in-depth reading of reviews and ratings left online by confirmed buyers. From massage guns to compression boots to walking and running shoes, we seek out only the best products to help you live your best life. To find the best weighted vests, we performed product research, consulted with experts and drew upon our experience using weighted vests and other fitness equipment. There's a sweet spot when it comes to proper weighted vest fit: You need one that fits snugly onto your torso so it doesn't shift and jostle as you move, but it can't be so tight as to be restrictive. 'You want a vest that is snug and form-fitting so that it's comfortable and won't shift during your workouts,' says Kennedy. 'At the same time, it's important to find a vest that is not overly restrictive in terms of movement or blood flow. It's a fine line but one that can make or break a weighted-vest workout.' Using a weighted vest properly does not mean loading it with as you can manage. In fact, often going with lighter weight that allows for more vigorous exercise is the better move. And lighter weight is key when you're first starting off with vests. 'When it comes to best-use practices, it's really important to ease into using a weighted vest rather than strapping on the heaviest one you can find," says Veal. 'Start with a lighter weight which is around five to 10% of your bodyweight.' The best weighted vest for someone training for a weight lifting competition may be a terrible choice for someone training for a half marathon, and vice versa. 'To use weighted vests effectively, consider if you're doing bodyweight exercises like push-ups, pull-ups and squats, or strength circuits or brisk walks,' says Pruitt. Consider the flexibility, weight capacity and adjustment features of any weighted vest you are considering. If you are torn between two weighted vests and can't decide which is the right one for you, look beyond the basics of weight and fit, and consider any special features. These can include things like high-visibility reflective elements that improve safety while out for a jog or walk at night, a pocket for a phone or energy bar and a water bottle pouch. Many weighted vests feature little extras like these that might just make them the best pick for you. A weighted vest can positively impact bodyweight and cardio exercises. 'Whether you're doing push-ups, squats, lunges or even just going for a brisk walk, the extra resistance can challenge you without throwing off your movement patterns,' says Veal. Wearing a weighted vest increases the load put on your bones, stimulating bone remodeling. This process involves the breakdown of old bone tissue and the formation of new, stronger bone. Gains are usually most pronounced in the spine and hips. No, in fact most experts recommend against wearing weighted vests for long periods of time. They are best worn for periods of less than an hour, and with long breaks in between sessions. When used properly, a weighted vest is a great addition to your workout routines and overall healthy lifestyle.
CNET
19-05-2025
- Health
- CNET
3 Timeless Exercises To Keep You Feeling Young and Strong
Aging is a fact of life, but losing strength and mobility doesn't have to be. While your body naturally changes over time, that doesn't mean you're destined for stiffness, weakness or a slower pace. Your life isn't over just because you added another candle to your birthday cake. In reality, staying active is one of the most powerful ways to stay independent and feel good as the years pass. The right combination of movement, rest and nutrition can help you stay strong, flexible and ready for whatever life throws your way -- whether that's chasing grandkids, traveling or just getting through your day with energy to spare. Exercise plays a huge role in how you feel and function over time. It's not just about staying in shape. It's about staying capable. That's why we spoke with fitness experts to highlight the top exercises that support strength, balance and energy as you age so you can keep doing the things you love, your way. Is exercise safe for older adults? A common misconception among the aging population is that exercise is unsafe and should be avoided. This is untrue and works against older adults' desire to achieve and maintain optimal health. Fitness is key to healthy aging, even for brain fitness. An unfortunate fact is that aging increases the risk of many diseases, according to the World Health Organization. Regular physical activity helps to reduce the risk of the same conditions, like Type 2 diabetes, heart disease, cancer and dementia. Physical activity is safe for older adults when done correctly and is necessary for a healthy life. The benefits of exercise among the aging population are strongly supported by the US Centers for Disease Control and Prevention, physical therapists and personal trainers around the world. Kevin Robinson, a physical therapist and professor of orthopedics and kinesiology, shared some general guidelines for safe exercising for older adults: Focus on minimal-impact activities, like water exercise, recumbent stationary bikes and ellipticals. Join SilverSneakers programs, which are often offered at local health clubs. These are usually covered by insurance and are designed specifically for older adults. One benefit of these programs is that you can also make friends, which will help you attend consistently. Focus on certain muscle groups like gluteals (butt), quadriceps (thighs), biceps and abdominals, and know your limits. Make stretching and balancing exercises part of your regular exercise best anti-aging exercises for older adults The best exercises for you will depend on factors like your current fitness level and medical conditions requiring a limited or modified approach. It's never too late to begin a good exercise program. The CDC recommends the following weekly physical activity for adults aged 65 and older: 150 minutes a week minimum of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, like jogging. Two days a week minimum of strengthening exercises, like lifting weights. Balance-improving activities, like balancing on one foot. Here are some examples of what that exercise routine can look like for older adults. 1. Moderate cardio The CDC defines moderate aerobic activity, also known as cardio, as a 5 or 6 on a scale of one (sitting still) to 10 (working hard). Some activities that are light cardio for one person may be moderate cardio for another. Walking is a common form of moderate cardio, especially popular with older adults. "Walking can be a great activity," Robinson said. "But many people with arthritis cannot tolerate walking for distances. This is because the average ground reaction force going through the knee is 1.2 to 1.5 times the person's body weight. So what seems like a minimal impact activity can be too much." Robinson recommends water exercise for patients with arthritis in their legs or feet. "This reduces the forces through the knee by 50% to 75% as compared to walking on land," he said. Other forms of moderate cardio include hiking, running errands or doing certain chores (like raking leaves), some types of yoga, bike riding and using an elliptical. 2. Light strength exercises Erin Stimac, personal trainer and group exercise instructor, says functional movements are the foundation for maintaining independence, reducing the risk of injury and enhancing your overall quality of life. Erin recommends incorporating strength exercises that cover essential functional movements: Squatting (sitting and standing): Squatting exercises are vital for regular daily life and contribute to improved mobility and stability. Hinging (bending down): Essential for tasks like picking up objects, hinging exercises strengthen the lower back and promote flexibility. Pushing (body weight or objects): Pushing enhances upper body strength and supports activities like getting up from the ground or lifting objects. Pulling (toward the body): This strengthens the back muscles and is crucial for maintaining posture and balance. Carrying: Life often requires you to carry objects from one point to another. Reduced grip strength is closely linked to mortality, predicting risk for early death better than blood pressure. Some specific CDC-recommended light strength exercises that can incorporate functional movements include weight lifting, using resistance bands, working in a garden, bodyweight exercises like pull-ups or push-ups and various yoga postures. 3. Exercises to help your balance It is common for older adults to have balance problems. Good balance, however, reduces the risk of falls. "To improve balance, you need to perform balance activities for short periods of time throughout the day, as opposed to 10 to 15 minutes once a day," said Robinson. He recommends the following balance activities, which can usually be done safely at home: Stand on both feet in front of a counter. Let go of the counter to see how long you can maintain your balance without grasping the counter. Repeat this activity three to five times throughout the day until you've built up to three 45-second periods. Once you've achieved this, move on to the next exercise. Repeat the balance exercise above, but this time close your eyes. Yoga is also a common form of exercise known to improve balance, according to Johns Hopkins older adults should avoid Are there specific exercises older adults should avoid entirely? According to Stimac, the answer is generally no. "Contrary to common beliefs, there's no need for older adults to shy away from any specific movements," Stimac said. "The fear of injury should not deter them from engaging in strength training. Instead of focusing on limitations, we should explore what movements are suitable for each individual." If you have a disease, condition or injury that involves physical limitations, you should always follow the guidance of your doctor. With proper guidance and modifications, you can still find ways to achieve physical fitness. Stimac says there's no one-size-fits-all approach and that every aging person deserves a tailored program that enhances strength and ability while considering individual needs. "By embracing personalized plans and debunking myths, we empower older adults to lead active and fulfilling lives," she said.
