Fitness
3 great fitness hacks for a quick and effective workout | Mint
It has been a long month with five Saturdays and an extended weekend bang in the middle of it all. Workouts may have taken a back seat with plans to spend time with family and friends, and to go out. Every minute of a vacation counts as much as every minute in the gym and this is where the best gym hacks come into play.
Over the course of this longer-than-usual month, I have used three tricks to make my workouts better to squeeze something meaningful out of every rep. The muscle groups involved are the entire lower body, the biceps, and the back and shoulders, focusing more on growth and strength over cardio.
The leg-press formula that works everything: Having had the access to a leg press machine for an extended period has made me realise how its usefulness extends far beyond that of the conventional press. Just by changing the placement of your feet, you could do an entire workout comprising different exercises, using just one machine.
Consider the leg press platform as a tool of change and curiosity. Try these four foot placements with a comfortable load and see how the lower body reacts. The first would be to target the glutes by placing the heels central but the toes touching the upper lips of the pressing platform. Without getting off the machine, change the placement to the heels touching the bottom edge of the platform to target the quads.
The third exercise would be to angle the toes away like you would in a sumo squat with a slightly wider stance, and in the centre of the platform, to target the adductors. The last one, and the most exciting, would be to place the toes on the bottom edge with the heel—unsupported—to push the weight away using only your calves. These are called leg press calf raises as shown in the video below.
I tend to do five reps on each of these placements for three sets. In just a few minutes, you have now worked your entire lower body with an option to scale and overload according to your strength.
Run-the-rack biceps workout: In case you haven’t heard the term run-the-rack, it basically means going through as many weights of dumbbells as you can with a single exercise. You could choose to go from light-to-heavy or vice versa, depending on the exercise and your level of fitness. In the case of bicep curls, my preference is to always do sitting one-armed concentration curls with a suggestion on the positioning of the arm.
“The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep,” says Athlean-X founder Jeff Cavaliere in a video titled Concentration Curls Aren’t Working for You (here’s why).
You could choose any other biceps exercise as well. Once the choice is made, decide the formula—doing a particular number of reps (I do ten) works better when working your way up the weights. Doing as many reps as possible on each weight works better when you are working your way down the weights. The former works better for me because biceps have always been a weakness and having a set goal makes sure that form is not sacrificed.
My last workout was done with dumbbells of 3kg, 5kg, 7.5kg and 10kg, with ten reps on each arm with no breaks. Then switch arms, and repeat. One set is enough, but if you are feeling adventurous, feel free to do another one.
Derick Ansah’s shoulders-and-back dumbbell workout: The Ghanaian fitness trainer’s 1.8 million followers on Instagram are never disappointed and that is because of his smart routines. And out of many of those, my favourite is his shoulders-and-back dumbbell workout. It consists of four exercises which you can do for a set amount of time or reps, with the caveat that they need to be done one after the other.
I used just 5kg dumbbells and was absolutely torched. The workout starts with circular raises, and ends with a rowing motion, so make sure to start with very light weights before you work your way up. His third exercise is especially brutal, as it forces you to do a sitting high pull and a front chest press. This is a follow along, so enjoy the burn.
Pulasta Dhar is a football commentator, podcaster and writer.
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Fitness
HYROX, Zepp Health partner on wearable technology for athletes
Hyrox, a global fitness race for competitors, announced it is partnering with Zepp Health, a health technology company that manufactures smart wearable products, including its flagship wearable brand, Amazfit.
Under the two-year partnership Amazfit will act as the official wearable and timekeeping partner of HYROX. The aim is to assist athletes’ training regime and supply them with a user-friendly wearable device that provides health and fitness monitoring capabilities 24/7.
Hyrox is a global fitness race that links running and functional exercises designed to challenge strength, endurance and cardiovascular fitness. It consists of eight rounds, each with a 1 km run followed by a different functional exercise.
Amazfit’s partnership with HYROX events will continue until 2026 with live experiences and dedicated consumer shops.
Additionally, the company will support athletes by outfitting them with Amazfit Cheetah Pro, Falcon, T-Rex Ultra, Balance and Active smartwatches and its Helio Ring.
Data from Zepp Health’s Helio Ring and Amazfit smartwatches is integrated within the Zepp App giving athletes a holistic view of their health metrics during workouts and recovery periods.
Amazfit is scheduled to unveil software updates to its smartwatches soon, including a HYROX race mode and integration into HYROX365, enabling HYROX Training Clubs and Coaches with smart digital solutions.
“I am delighted to announce our partnership with HYROX, aligning two forces dedicated to pushing the boundaries of athletic achievement and unlocking human potential,” Wayne Huang, chief executive officer of Zepp Health, said in a statement.
“Through our smartwatches and fitness wearables, we aim to empower athletes to reach their peak performance and transform their everyday lives.”
THE LARGER TREND
In July, Zepp Health released the newest version of its smartwatch operating system, Zepp OS, which runs on OpenAI’s latest GPT model. Integrated with ChatGPT-4o, Zepp
OS includes an upgraded Zepp Flow voice assistant, enabling users to control their devices via voice commands without using specific keywords or physical touch.
In 2021, Zepp Health unveiled new product offerings, including its AI wearable chip for health devices, smartwatch operating system and blood pressure measurement feature on its smartwatch brand.
The Zepp OS will not only be an operating system for its smartwatch but also the core of an open health management platform. The company also announced that it would open the framework of its “Mini Program” for developers to create new apps that leverage Zepp Health’s data and intelligence.
The HIMSS AI in Healthcare Forum is scheduled to take place September 5-6 in Boston. Learn more and register.
Fitness
Sweat-Tember Fitness Fun: Huntsville Parks & Recreation announces group exercise sessions
Published on August 30, 2024
Get ready to move, groove and sweat with Huntsville Parks & Recreation’s Sweat-Tember Fitness Fun.
This multiweek fitness series invites residents ages 13 and up to participate on Saturdays in September from 9 to 10 a.m. The series kicks off Sept. 7 at Hays Farm, with subsequent sessions held at Big Spring Park East on Sept. 14 and 21.
Participants of all fitness levels are welcome to enjoy a variety of invigorating group workouts led by top-notch instructors. Best of all, these sessions are free to attend.
“This is a fantastic opportunity to stay active and meet new people while burning some calories,” said Parks & Recreation Director James Gossett. “We anticipate plenty of motivation, movement and laughter.”
For more information, visit the Facebook event page.
Fitness
Treat Yourself to These Popular Wellness and Fitness Labor Day Deals
Save $100
Garmin Forerunner 265S Running Smartwatch
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25% off
Hydro Flask Wide Mouth Vacuum Insulated Stainless Steel Water Bottle
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Save over 20% off
The Gym People Thick High Waist Yoga Pants with Pockets
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29% off
Amazon Basics Neoprene Dumbbell Hand weights
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Labor Day is upon us and so are the deals. If you’re trying to stay focused on your wellness and fitness goals, there are plenty of discounts and products to stock up on. Just because summer is almost over doesn’t mean you have to give up on your wellness journey. Instead, you should continue to do what you can to support it. We’ve found everything you need to stay on track if you like to work out at home and prioritize your recovery.
If you’re looking for other Labor Day deals besides wellness, don’t miss out on our other deals before they sell out.
Grab a new pair of running shoes this Labor Day with the Brooks Adrenaline GTS 22. Brooks is a reputable running shoe brand, and CNET has named it as the best walking shoes for those with plantar fascitis in the past. The Brooks Adrenaline GTS 22 are road running shoes that are supportive, cushioned and ideal if you overpronate. These can also be used if your job requires you to be on your feet all day and you want to make sure you’re comfortable during your workday.
Allbirds is currently offering 30% off all its shoes sitewide. The brand is known for its comfortable yet sustainable footwear. CNET named Allbirds Tree Runners as one of the best walking shoes for women. Some of the qualities we loved about Allbirds are how light the shoes are and how convenient they are for everyday wear. These shoes are also machine washable, which is always a plus.
Taking care of your scalp and hair has been made easier with Divi products. The clean hair care line is offering 20% off its products this Labor Day with the code LDW20. Shop some of their best sellers like the Divi scalp serum or volumizing shampoo and conditioner if you’re looking to give your hair some TLC.
If you want to step up your home gym with a rowing machine, you’ll want to check out the Hydrow Wave or Hydro Pro. For Labor Day deals, Hydrow is taking over $600 off the two models. Hydrow created a rowing machine with a smooth stride that uses electromagnetic drag technology to mimic the outdoor rowing experience. Both of these Hydrow models topped CNET’s best rowing machines list, so you know they are worth the investment. These are solid options to choose from with the Hydrow Wave being ideal if you have limited space.
Meal prep just got a whole lot easier with Purple Carrot. If you’re plant-based but have a hard time whipping up meals in the kitchen, a Purple Carrot subscription takes the guesswork out for you. Right now for Labor Day deals, Purple Carrot is taking $100 off four boxes with the code FUELUP100. You’ll have plenty of option to pick from for breakfast, lunch and dinner.
When I was four months postpartum, I started losing my hair, which is something that commonly happens to new mothers. Taking Nutrafol supplements slowed the hair loss and improved my hair texture and its growth. You don’t have to be postpartum to enjoy the benefits of Nutrafol’s supplements as the brand has plenty of different options for hair loss. Men can even take advantage of Nutrafol’s supplements.
Supergoop is well known for its sunscreen products. In fact, CNET named it the best facial sunscreen for all skin types. For Labor Day weekend, Supergoop is taking 20% off all of its products, including free shipping. You can purchase items for yourself and the whole family while supplies last.
The runner in your life will love the Garmin 265S Running Smartwatch, which is now $100 off on Amazon. This smartwatch functions as a sleep coach, Pulse Ox sensors and a heart rate monitor and offers race adaptive training plans as well as daily suggested workouts. The Garmin 265s battery life also lasts for up to 15 days in smartwatch mode.
If you’re looking for a trusty water bottle, Hydro Flask has its water bottles on sale during Labor Day deals on Amazon. Take 25% off the 24-ounce bottles, which brings the price down to $30. Users enjoy this bottle because it keeps water cold for up to 24 hours, has an easy-to-use straw, is leakproof and fits just about any cup holder. You can also choose from a variety of colors so you can stock up to have a bottle at home, in the car, at work and for the gym.
The Gym People is one of Amazon’s top-selling workout leggings that are affordable. For Labor Day, Gym People leggings are on sale for over 20% off. There are a variety of patterns and colors to choose from and they’re all under $25.
If you’re just starting out lifting weights, it helps to have a few sets of weights at home. The Amazon Basics Neoprene Dumbbell Hand Weights are on sale for $30. The set comes with a stand and three sets of two, three and five-pound weights. These fit perfectly under a desk or in a small space and don’t take up a lot of room.
One of my favorite workout tools to have on hand is TRX suspension straps because it’s suitable for beginners and advanced users alike. The TRX GO Straps are now on sale for $114, $25 off the original price. These straps are suitable to use at home, hang up at the gym, at the park or while you’re on the go.
If you have the space to fit a cable machine, a workout bench and other stations in your home gym, you can get Titan Fitness equipment for up to 40% off this Labor Day. You can get a Leg Press Hack Squat machine, now over $200 off, or a Safety Squat Olympic Bar for $100 off.
Recovery is important when it comes to your wellness routine. Chirp is well known for its Chirp wheels that come in four different sizes (6,10,12 and 4 inches). They’re intended to massage and help stretch out your back and shoulders, with the 4-inch wheel meant to massage the neck comfortably as well. This Labor Day, all Chirp products, with the exception of the Chirp RPM Mini, are on sale for 15% off until Sept. 9. If you sit at a desk all day long and your back is looking for some relief, the Chirp may be a good option.
NordicTrack is offering up to $700 off its fitness equipment, including treadmills, studio bikes, ellipticals and rowers. If you’re not sure which to pick from, CNET named the NordicTrack Commercial 2450 the best overall treadmill, and it’s currently $2,499, $500 off during its current sale. Other items that are discounted for Labor Day are the S22i Studio Bike and its latest RW900 and RW600 rowers.
If you’ve been eyeing an exercise bike that isn’t a Peloton, but still a trusted brand, then you’ll want to consider a Schwinn bike. For Labor Day, Schwinn is offering up to $200 off its exercise bikes, plus free shipping. Schwinn exercise bikes that are part of the sale include the IC4 Bike, 130 Upright Bike, 190 Upright Bike, 230 Recumbent Bike and 290 Recumbent Bike. The majority of these bikes are $50 off with the exception of the IC4 Bike, which is $200 off.
Therabody kicked off its Labor Day sale early and is offering discounts on its popular massage guns, the TheraFace Pro and other recovery items until Sept. 7. Standout deals you won’t want to miss out on include CNET massage gun favorite, the Theragun Elite (now $299), which is perfect for beginners or advanced massage gun users. It also includes a free charging stand with your purchase. Another item you’ll enjoy if you want muscle relief on the go is the Theragun Mini 2, now $149.
Most BowFlex equipment is on sale for Labor Day weekend for up to $300 off, plus free shipping. Some popular items that are discounted include the BowFlex Treadmill 22, marked down to $2,499 from $2,799; the Max Total 16, one of the CNET’s favorite ellipticals, now $2,199; and the BowFlex SelectTech 1090 Adjustable Dumbbells, marked down to $599. CNET’s favorite budget exercise bike, the BowFlex C6 Bike, is also on sale for $799. Plus, there are deals on BowFlex home gyms and benches if you’re looking to add pieces to your home gym.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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