Fitness

A pickleball star offers tips for improving your game. The 22-year-old pro athlete says the sport isn’t just for old people.

Published

1 year ago

December 3, 2023

A pickleball star offers tips for improving your game. The 22-year-old pro athlete says the sport isn’t just for old people.

Pickleball is a great all-ages sport that can be athletic and competitive, too.
To up your pickleball performance, practice footwork and hitting drills before you play.
Train like a pickleball pro by working your core and balance with planks and single-leg squats.

Pickleball isn’t just for your grandparents — the decades-old ball game has become the fastest growing sport in America, and it can help you sharpen your social network, build some serious athletic skills, and make exercise fun, according to a 22-year old star of the sport.

Parris Todd is a former elite junior tennis player who leveraged her skills to turn pro at pickleball (which can a lucrative career, powered by massive investment in the sport, new courts, and gear).

Despite its reputation as a retirement home activity, pickleball is a dynamic game of skill, athleticism, and strategy, and it can supplement your workouts by adding a strong sense of community as well as helping develop your balance, agility, and core strength, Todd said.

“The biggest misconception is that pickleball is for old people. It’s had that stigma for a while. It’s been cool to see younger pros to come in and show how athletic the sport is,” she told Business Insider.

Todd shared what she loves about pickleball, and her top tips and exercises to help you train like a pro — and beat your friends and family on the court.

You can play pickleball at all ages and fitness levels

Todd, who entered the pro tennis circuit at age 14, said she first got into pickleball in late 2021 while spending time with, you guessed it, her grandparents. Longtime fans of the sport, they encouraged her to try it out on some newly-remodeled pickle ball courts at the local tennis center in Newport Beach. Todd said she assumed it would be comparable to tennis, but quickly learned two things: it was a lot more fun, and harder than she expected.

“As a tennis player, you think of pickleball as a cop out. But when I was playing for fun and started losing to 60-year-old ladies, I thought I had to really give this a shot,” she said. “It’s very addictive when you start playing.”

One of the biggest revelations for Todd, besides being humbled by elderly athletes, was how social and accessible the sport was, especially compared to tennis which can take years of training to do well.

“The great thing about the sport is anyone at any age can play. At public courts you see grandparents playing with grandchildren,” Todd said. “You can go out there, pick up a paddle, and start having fun. The social aspect makes it different from anything else I’ve ever done.”

Despite being easy to pick up, pickleball is athletic, dynamic, and strategic, offering plenty of challenge to athletes who want to advance in the sport, while staying accessible to more casual fans, Todd said.

For peak pickleball performance, warm up before a game by drilling different shots.

Courtesy of Parris Todd

Do a proper warm-up for better pickleball performance

If you’re playing pickleball to win, even just against friends and family, one of the biggest mistakes you can make is jumping right into the game, according to Todd.

“A warm-up and cool down is really important,” she said. “I see amateurs just go out and start playing. No one wants to take the time to drill.”

Before hitting the court, she does some jogging, footwork exercises like “karaoke” or grapevine steps, lunges, and dynamic stretching.

Then, she gets ready for peak performance with drills. Aim to warm-up different shots and strokes, from volleys and dinks, to lobs and drives.

“You want to practice hitting every shot that you would in a match,” she said.

Afterward, Todd said some of her favorite cool-down exercises include movements to reduce soreness, such as hamstring stretches and pigeon pose to relax tense hips.

Core exercises like planks can also boost your pickleball game

You can also work out to get better at pickleball with specific exercises to do in the gym or at home. Todd said strengthening your core and back can keep your posture rock-solid for better performance.

Her go-to exercises include planks, balancing on a bosu ball, and cable machine rows.

Adding core and balance exercises to your workouts can give you a boost on the pickleball court.

Courtesy of Parris Todd

Get better balance and agility for pickleball with single-leg workouts

Pickleball isn’t just about strength, however, and requires excellent footwork, and some endurance, to do well.

“We’re always on our toes as pickleball players,” she said.

Todd said she gets plenty of cardio exercise through competing. As a result, she focuses her mid-season training on balance and agility with single-side movements for the lower body including deadlifts, squats, and balances, Todd said.

All of these can be a great way to develop better balance, agility, and explosive power at any fitness level, personal trainers previously told Insider. To work up the strength and mobility to do single-leg squats (also known as pistol squats), practice with support like a TRX band, box, or stability ball and gradually progress.

Related Topics:advertisement agility balance core core strength courtesy Exercise game new court parris todd pickleball plank shot sport workout

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Fitness

Hate Working Out? The Viral Cozy Cardio Trend Makes Exercise Enjoyable

Published

1 hour ago

January 28, 2025

Press Room

Hate Working Out? The Viral Cozy Cardio Trend Makes Exercise Enjoyable

Despite its importance, working out can sometimes feel intimidating. But what if we told you that you could reap the health rewards of being physically active without even changing out of your pajamas? “Cozy cardio” is a trendy approach to movement that’s easy and approachable. Keep reading to learn the basics, plus see an expert-curated routine to help you get started!

What is cozy cardio?

In 2023, content creator Hope Zuckerbrow posted a viral TikTok video of her morning workout session. Against the backdrop of a dimly-lit living room, Zuckerbrow pours herself a tall glass of ice water, makes a protein coffee and lights scented candles (one of which is aptly named “cozy comfort”). She takes her daily supplements, then steps onto her walking pad wearing fuzzy socks while choosing a TV show to watch during her exercise session.

“I want cozy cardio to be a movement for women to reclaim their relationships with exercise,” Zuckerbrow explained in another video. “Cozy looks different for everyone, but my version looks like ambiance lighting, the flicker of a candle, the taste of my favorite protein coffee or the comfort of the show I’m binging. I just applied that to my exercise.”

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The relaxed, inviting approach to exercise resonated with so many people that the TikTok creator’s cozy cardio trend was even featured on the Today show.

Health benefits of cozy cardio

In any environment and at any intensity level, cardiovascular exercise is crucial for good health and longevity. To summarize its effects briefly, regular aerobic activity protects your heart, plays a vital role in weight management and improves brain function and mental health.

It encourages you to stay active

A cozy cardio workout is meant to encourage you to be physically active in a way that feels satisfying, which makes it easier to maintain healthy habits. Many people have an all-or-nothing attitude toward exercise, believing they either have to commit fully to something they don’t enjoy or feel it’s not worth putting in any effort, explains Rachel Goldberg, LMFT, founder of Rachel Goldberg Therapy.

“Cozy cardio is basically a way to say, ‘Hey, it’s okay to just move your body in a way that you don’t hate, and it’s actually good for you,’” she says.

When you use language and supporting practices to create a more inviting experience, you’re much more likely to follow through with that experience, adds Kathrine Brown, founder and Certified Coach at Conscious Weight Loss Inc.

It supports weight loss

If weight loss is your goal, consistency is key. You lose weight when you’re in a calorie deficit, which means eating fewer calories than you burn. Cozy cardio can be an ideal way to increase your daily activity levels and burn more calories, explains Matt Dustin, Certified Precision Nutrition Coach and NASM Corrective Exercise Specialist at Garage Gym Reviews.

“When paired with a proper nutrition plan, it’s an easy way to support weight loss while staying comfortable at home,” he says.

However, Brown suggests dropping any expectation of weight loss based solely on the movement you choose for cozy cardio. This expectation may overshadow two key things that are beneficial for weight loss: connecting with your body and improving your digestion, she explains.

Cozy cardio reduces stress

By making exercise feel relaxing, cozy cardio can reduce stress levels, says Supatra Tovar, Clinical Psychologist, Registered Dietitian and Certified Pilates Instructor at ANEW.

“High stress can increase cortisol, a hormone associated with weight gain, particularly in the abdominal area,” she explains. “Engaging in exercise that is enjoyable and soothing can help lower cortisol levels, creating a hormonal environment more conducive to weight loss.”

How to add cozy cardio to your wellness routine

The great thing about cozy cardio is that it’s simple and accessible for almost everyone, says Tovar. If you’re new to cardio, the key is to ease into it while tailoring the details to your personal preferences, she explains. Here’s how to get the full experience:

Create your cozy space

Start by choosing a quiet area in your home where you feel relaxed, says Tovar. Add elements like soft lighting or a scented candle. Then have your favorite playlist, TV show or podcast ready to accompany your workout. “The goal is to make the space inviting so that you look forward to exercising,” she says.

Wear comfortable clothing

Dress in loose, soft or stretchy clothing—whatever makes you feel relaxed and confident, advises Tovar.

Choose your exercise

Aim for 10 to15 minutes of movement initially, suggests Tovar. Starting with shorter sessions ensures you don’t feel overwhelmed and allows you to build confidence and stamina over time.

While walking on a treadmill is a great starting point since it’s accessible and everyone knows how to do it, you can do any activity you enjoy, says Goldberg.

“Using light equipment that doesn’t feel intimidating, such as a stepper or light dumbbells while watching TV or listening to an audiobook, can also be good ideas,” she says. “Dancing is also a great option for people who are inspired by music. Ultimately, making exercise feel cozy isn’t a one-size-fits-all approach. It’s about finding a way to be active that doesn’t feel dreadful and allowing yourself to feel good about that movement.”

A stationary bike, rower or walking pad are excellent options that allow you to enjoy a gentle cardio workout, adds Dustin, and you can adjust the resistance settings to customize the intensity of your workout. If you don’t have any equipment, you can also do low-impact bodyweight workouts like yoga or Pilates, he adds.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Fitness

Doctors Reveal Whether You Really Need To Exercise To Lose Weight

Published

13 hours ago

January 28, 2025

Press Room

Doctors Reveal Whether You Really Need To Exercise To Lose Weight

It’s been a hotly debated topic for years: Is focusing on your diet or your workout regimen better when you’re trying to lose weight? While research over time has generally found that dietary changes will have a larger impact on your weight than exercise alone, health experts still stress the importance of exercise in a holistic weight loss program—and here’s why.

On its own, “exercise is not a very effective tool for weight loss,” says Alexandra Sowa, MD, an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution. “But exercise is still important for cardiovascular health, overall longevity, and cognitive health.”

To simplify things, Mir Ali, MD, the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, says to consider this comparison: A 155-pound adult will burn about 200 calories doing a 30-minute low-impact aerobics class. A tall Starbucks mocha is nearly 300 calories. Based on the math alone, you’d have more impact on your weight loss efforts—and save more time—by simply skipping the mocha.

Research has had similar conclusions. One scientific review concluded that doing consistent moderate-intensity aerobic exercise, like walking for 30 minutes a day, five days a week, likely won’t lead to any significant weight loss in most people without dietary changes. Another older scientific analysis of six studies in the Journal of the Academy of Nutrition and Dietetics found that people who focused on diet and exercise to lose weight didn’t end up dropping more pounds in a six-month period than people who solely altered their diet.

Exercise isn’t completely meaningless when it comes to weight loss, though.

In fact, some data suggest that a combination of dietary changes and exercise is superior to help you drop pounds. “The majority of weight loss involves diet, but exercise plays a role,” says Dr. Ali. “It can help support weight loss, and maintain your metabolism.” But if you don’t tweak your diet first and foremost, you likely won’t see notable results, he notes.

Also, exercise may make more of a difference in your waistline over the long term. That same study in the Journal of the Academy of Nutrition and Dietetics that found exercisers and dieters lost similar amounts of weight after six months did determine that people who focused on combining diet and physical activity lost more weight over a year than interventions based on diet or physical activity alone.

“Exercise is still important for cardiovascular health, overall longevity, and cognitive health.”

Working out beyond what’s recommended may have an impact, too. One study found that people who burned at least 400 to 500 calories a workout, five or more days a week, experienced weight loss without nutrition interventions. That’s why you may notice that you slim down if you’re, say, training for a half marathon or distance bike race.

Exercise can also help prevent weight gain and support weight maintenance once you reach your goal weight, Dr. Sowa says. That’s why she suggests that her patients “get into the habit of exercise to maintain weight loss and improve long-term health.”

Meet the experts: Mir Ali, MD, is the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. Michael Snyder, MD, is the director of the Denver Center for Weight Loss and Bariatric Surgery Foundation and a medical advisory team member at FuturHealth. Alexandra Sowa, MD, is an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution.

Whether strength training is more impactful for weight loss than cardio is still up for debate.

Strength training is generally seen as a wise move because it helps to build muscle mass. The more muscle you have, the harder your body works at rest to burn calories, Dr. Ali explains. It’s also important to focus on increasing muscle mass as you lose weight because your body tends to lose lean muscle mass along with fat. Not only can that mess with your overall strength, it can also lower your metabolism, so you end up not burning as many calories at rest as you did in the past, Dr. Ali adds.

Of course, exercise of any sort still burns calories, and that shouldn’t be minimized. “But exercise can also increase feelings of hunger,” Dr. Ali notes. So, if you’re not being mindful of your diet while working out, you may end up taking in the same amount of calories that you burned during your workout or even more.

When paired with nutrition changes, a workout regimen that prioritizes resistance training and includes some aerobic activity is the sweet spot for weight loss.

Something else to consider: Doctors who prescribe weight loss medications usually recommend that you don’t go overboard with cardio when you’re taking something like Ozempic. Among other things, the medications tend to lower your blood sugar and exercise has a similar impact. Having blood sugar that’s too low raises your risk of uncomfortable symptoms like a rapid heartbeat, shaking, and feeling weak. “If you overdo it with aerobic exercise, it can lower your sugar further,” Dr. Ali says. “However, the point of excessiveness is different for each person.” Meaning, some cardio is probably fine. But training for a marathon while taking Ozempic may be something to discuss and plan for with your physician.

One 2022 scientific review published in the journal Obesity Reviews found that a mix of resistance training and calorie restriction was the most effective at reducing body fat compared to these interventions on their own. However, the researchers also found that a combination of resistance training and aerobic exercise also lead to “significant results.” Worth noting: Resistance training alone was also the most effective for increasing lean mass.

A 2021 analysis of 12 reviews and 149 studies also found that aerobic exercise and HIIT workouts were effective at weight management, while resistance training helped lower the odds of lean muscle mass loss while people lost weight. “These findings show favorable effects of exercise training on weight loss and body composition changes in adults with overweight or obesity,” the researchers concluded.

How To Lose Weight Effectively—Beyond Your Exercise Routine

Doctors recommend these tips whether you’re losing weight with or without medical intervention (say, with the help of a weight loss medication). Experimenting with all of the tips below can help you achieve noticeable and lasting weight loss results—and complement a workout plan too.

1. Prioritize protein.

Everyone should be eating protein, but Dr. Sowa says it’s “very, very important” when you’re on a weight loss journey. “It’s satiating and fills you up,” she says. Protein also helps to prevent muscle loss as you lose weight—a common issue—and to improve your muscle mass, she says.

Everyone’s protein needs are slightly different, but the bare minimum recommendation is 0.35 grams of protein per pound of body weight every day if you’re not active, according to The Academy of Nutrition and Dietetics. But many doctors say you’ll likely need more, especially if you’re active and strength training. That can put you more at something like 0.73 to 1 grams of protein per pound of body weight (or about 30 to 35 grams of protein per meal), per the National Academy of Sports Medicine.

2. Ramp up your fiber intake.

Fiber has a lot going for it. “Fiber slows digestion, keeps you feeling full, and helps regulate blood sugar levels,” says Michael Snyder, MD, director of the Denver Center for Weight Loss and Bariatric Surgery Foundation and medical advisory team member at FuturHealth. That translates to you feeling fuller, longer after meals and makes it less likely you’ll overeat.

The U.S. Dietary Guidelines for Americans recommend that adult women have 22 to 28 grams of fiber a day, but most Americans aren’t getting that. Consider incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet. (Just ramp up your fiber intake slowly, or you’ll end up dealing with uncomfortable bloating and gas.)

3. Get plenty of quality sleep.

Sleep hasn’t been a huge focus with weight loss in the past, but doctors swear it’s a crucial element. When you don’t get enough sleep, your body craves more energy—and that can cause you to reach for more food, Dr. Sowa says.

Dr. Snyder agrees: “Poor sleep disrupts hunger hormones, leading to overeating.”

Everyone’s sleep needs are slightly different, but it’s generally recommended that adults get seven hours of sleep or more a night.

4. Cut out sugary beverages.

Sugary drinks like sodas and sweet teas are packed with simple carbohydrates and add empty calories to your day, Dr. Ali says. If sugary drinks are a regular part of your life, “your body will use those simple carbohydrates as a fuel source rather than burning fat for fuel,” Dr. Ali explains.

These drinks can also mess with your blood sugar, which can cause you to have energy crashes, making you more prone to overeating, Dr. Snyder says.

5. Practice mindful eating habits.

It’s practically inevitable that you’ll have to eat in front of your computer at some point or that you’ll want to be entertained during dinner. But doing your best to focus on the food in front of you vs. your Instagram feed, and how your body feels while you’re eating can go a long way toward keeping you from overeating, Dr. Ali says.

Among other things, research has shown that mindful eating can help lower the risk of emotional eating. “If you’re more aware about what you’re taking in, you’re more likely to eat better,” Dr. Ali says.

6. Stay well hydrated.

Don’t sleep on the power of hydration. “Not getting enough fluids will make you feel more tired and rundown,” Dr. Ali says. Having enough fluids can also help you to feel fuller, longer and lower the odds you’ll overeat, he says.

Doctors generally recommend that you aim to have your pee be a pale yellow color—that indicates that you’re well hydrated. But if you want a more definitive guide, the U.S. National Academies of Sciences, Engineering, and Medicine recommends that women aim to have 11.5 cups (2.7 liters) of fluids a day from foods and drinks.

7. Make your stress management plan as foolproof as possible.

Some stress is inevitable in life, but being chronically frazzled isn’t great for your weight loss efforts. “Chronic stress increases stress hormone levels, which can lead to weight gain and dietary de-regulation,” Dr. Snyder says.

Research shows that stress ramps up the levels of the hunger hormone ghrelin in your body, stimulating your appetite and encouraging you to eat more than you might have if you were feeling more zen.

8. Add in plenty of vegetables at every meal.

Vegetables usually contain plenty of fiber, which is useful for weight loss, as mentioned. But Dr. Sowa notes that they’re also a great way to fill up while getting in plenty of nutrients. “Vegetables are a wonderful low-calorie, high-density food,” she says.

They can also help crowd out less healthy foods from your plate, Dr. Ali says. He just suggests focusing on high-fiber, lower starch vegetables for weight loss.

9. Swap out refined grains for whole grains.

Quick primer: Refined grains have a lot of nutrients removed and include things like white pasta and white bread. Whole grains have plenty of nutrients and include things like whole wheat, oats, and quinoa.

“Whole grains have more fiber, have a lower effect on blood sugar, are more nutrient-dense, and give longer appetite satisfaction and sustained fullness,” Dr. Snyder says.

Again, doctors stress the importance of continuing to exercise when you’re on a weight loss journey. “You still want to be active,” Dr. Ali says. “You want to at least maintain the activity that you’re already doing, and ideally increase it.”

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

Fitness

How to perfect squats, the most underrated exercise

Published

1 day ago

January 27, 2025

Press Room

How to perfect squats, the most underrated exercise

Coleen Rooney does hers in the shower, Jennifer Lopez in her garden, Arnold Schwarzenegger at the gym, with such enthusiasm, he once said, “I do squats until I fall over and pass out.”

While I don’t go that far, this underrated exercise is integral to my own workouts. Squats are endlessly versatile and suitable for every age and exercise level, can be a high or low-impact exercise, and not only improve strength, but mobility and cardiovascular fitness too.

“Squats are without doubt the most effective compound exercise to build strength and burn calories, and a form of functional movement that makes everyday activities such as walking, getting out of the car and climbing stairs easier,” says the personal trainer Cornel Chin.

But 100 a day?