Fitness

Just one session of exercise can keep your brain supercharged till the next day – Times of India

Published

14 hours ago

December 28, 2024

A lot is being said about physical activity these days. The impact of physical inactivity has hit the population so terribly that health agencies have been urging people to include at least 150 minutes of exercise in their weekly routine. The effect of exercise is beyond physical benefits, it boosts cognitive health too.
A new study by researchers from the University College London has said that only one session of exercise can give memory benefits for more than 24 hours.
“Our findings suggest that the short-term memory benefits of physical activity may last longer than previously thought, possibly to the next day instead of just the few hours after exercise. Getting more sleep, particularly deep sleep, seems to add to this memory improvement,” Lead author Dr Mikaela Bloomberg (UCL Institute of Epidemiology & Health Care) has said.

What kind of exercises should we aim at doing?

“Moderate or vigorous activity means anything that gets your heart rate up – this could be brisk walking, dancing or walking up a few flights of stairs. It doesn’t have to be structured exercise,” the researcher has said.
For this study, the researchers examined 76 people aged 50 to 83 with moderate to vigorous physical activity than usual on a given day. They observed that these individuals did better in memory tests the day after. They found that less sitting hours and more hours of deep sleep contributed to this. The participants wore activity trackers for eight days and took cognitive tests each day.
“The study is among the first to evaluate next-day cognitive performance using a “micro-longitudinal” study design where participants were tracked going about their normal lives rather than having to stay in a lab,” the University has said.

Yoga Asanas to Improve cognitive well being and emotional functioning

The findings of the study have been published in the International Journal of Behavioral Nutrition and Physical Activity.

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Fitness

This Workout Program Will Help You Shred Your Dad Bod

Published

6 hours ago

December 28, 2024

Press Room

This Workout Program Will Help You Shred Your Dad Bod

BALANCING FATHERHOOD AND FITNESS has never been easy. You’ve got less time, less sleep, and less mental bandwidth. Most workouts just aren’t made for the daily grind dads face. Until now.

That’s because now you can follow the program that’s kept one of the fitness world’s most shredded trainers ripped while raising four kids. Meet Dad Bod Shred, your new go-to video workout program built just for busy dads by 46-year-old Cory Gregory.

Gregory is in the best shape of his life. And he’s gotten here by overcoming his own daddyhood challenges. Like plenty of dads, Gregory’s beaten injuries, battling back from a torn rotator cuff to bench press more than 300 pounds. He’s also learned to maximize his gym time, developing a system of muscle-building sessions that can have him in and out of the gym in less than 45 minutes.

He’s sharing those secrets with you in Dad Bod Shred, which includes five 30-minute muscle-building workouts, one quick cardio session, and countless hacks that can help busy dads everywhere get jacked in less than an hour a day.

The program is available exclusively to Men’s Health MVP Premium members, so if you’re not already a member, sign up NOW!

Dads, get ready to FEEL and LOOK and MOVE YOUR BEST—so you can keep up with the kids for decades.

Your Coach

Justin Steele

CORY GREGORY, who’s better known as CoryG, is a veteran fitness trainer and influencer who’s worked with celebrities and powerlifters alike. But he’s more than that too. A father of four, he’s a savvy presence who understands how to build muscle and strength without spending hours in the gym.

His secret: A unique brand of training that incorporates supersets and limited rest times to push your muscles to the limit even if you aren’t lifting titanic loads. This helps minimize injury while still setting you up for the gains you’ve always wanted.

Workout 1

Arms

Workout 2

Back

Workout 3

Chest

Workout 4

Legs

Workout 5

Shoulders

10×10 Biceps Pump

Nighttime Abs

10-Minute Cardio

Press Without Pain

Your 4-Week Dad Bod Shred Schedule

You can tackle these five workouts any way you want, but for best results, follow the 4-week schedule below; it’ll insure you’re pushing your limits five days a week.

Week 1

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Week 2

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Week 3

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Week 4

SUNDAY: REST
MONDAY: LEGS
TUESDAY: ARMS, 10-MINUTE CARDIO
WEDNESDAY: BACK
THURSDAY: REST/10-MINUTE CARDIO
FRIDAY: CHEST
SATURDAY: SHOULDERS, 10-MINUTE CARDIO

Join the Men’s Health Community for even more perks

MEN’S HEALTH MVP is a community of guys who are passionate about building their physical, mental, and emotional fitness, just as you are. And our MH MVP program is about giving you as many tools as possible to make that possible. Our Summer Shred program is just the start of a vast array of features that’ll help you become your best self.

Unlock all stories and curated training plans for all fitness goals, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com
Get every print issue delivered straight to your mailbox
Receive a weekly members-only newsletter with deep insights from MH’s fitness experts
Access hundreds of streaming video workouts on demand

JOIN MVP PREMIUM

Photographs by Justin Steele.

Fitness

Plod and Pedal: Missoula exercise group getting you outside every single day

Published

24 hours ago

December 27, 2024

Press Room

Plod and Pedal: Missoula exercise group getting you outside every single day

MISSOULA — As the new year nears, so do resolutions.

For those looking to dedicate themselves to fitness, a Missoula group gets you running or biking every day. No exceptions or you’re out.

MTN met with the founders of Plod and Pedal to learn the purpose behind the project.

After a holiday challenge got them moving, in 2018, coworkers Ryan Mellem and Josh Pierce decided to run outside every single day.

“I’m like, we should try to run 1 mile a day, every day for the entire year. And he’s like, really?” Pierce detailed.

For the first year, they got some other co-workers in on the plan.

“Started talking about it with other people and they’re like, well, I would do that,” noted Pierce.

Everyone anteed up $20 and there was one rule, if you miss a day you lose the chance at the prize pot. “You miss a day, you’re out,” said Pierce.

Five years later, Plod and Pedal is running strong and the person with the most miles takes home the prize.

Mellem explained, “There have been some people that have done one discipline every year since then. We’ve had multiple people that have stayed in it the whole time.”

The rules are: sign up on Plod and Pedal’s website, start on New Year’s Day, run a mile in under 15 minutes, or bike 3 miles outside each day, and if you miss a day then you’re out until the next year.

171 participants started 2024. As of November, the total is down to 105.

“Since 2018, I’ve run outside every single day. At this point, it’s not a decision, it’s just what am I going to put on to do it,” stated Pierce.

For many in the group, some hailing from around the country and some across the world, they feel being able to move is a gift that shouldn’t be wasted.

“You get the body for a certain period of time and it’s nice to use it. We’ve all done things that we never thought were possible before,” offered Mellem.

Plus, the Plod and Pedal founders are passing on the gift of exercise to the next generation.

“So, allowing our 3-year-olds to go for a run with us, and keep it under that 15 minutes, was a huge part. And even to this day, they’re like, have you ran your mile yet?” Pierce told MTN

To learn more about Plod and Pedal or sign up, click here.

Fitness

Aldi’s new fitness range includes an exercise bike for £79.99

Published

1 day ago

December 27, 2024

Press Room

Aldi’s new fitness range includes an exercise bike for £79.99

If you want some kit to help you hit your fitness goals in the new year, Aldi (of all places) might be the best place to look thanks to its new sports and leisure range.

While I’ve long since stopped being surprised by the contents of its middle aisle, I was impressed by how affordable the products are. There’s an exercise bike for just £79.99, yoga mats for £5.49, and a selection of resistance bands for only £2.49 each, hitting stores from 29 December.

An exercise bike for less than £100 is a rarity, and though I’m yet to test the range, all the hallmarks of a solid product are there – perhaps this is why Aldi has limited purchases to one per customer. The bike has a simple LCD to display basic metrics, a belt-driven 6kg flywheel, a sturdy steel frame and a centralised knob for adjusting the resistance.

(Aldi)

But, as a fitness writer, the most exciting inclusion for me is the free weights – you’ll be amazed how much you can do with just a single kettlebell and a few foundational exercises. If you’re looking to exercise at home in the new year, sending your health, fitness and strength levels soaring in the process, I think these should be your first port of call.

From 2 January (these specific items are running a little behind schedule), you can pick up a 6kg or 8kg kettlebell for £7.99, and a 10kg or 12kg kettlebell for £12.99, which is incredibly cheap compared to the competition – Amazon’s 6kg kettlebell costs a around £14, at the time of writing.

Don’t expect a cast iron build for this price. These ‘bells have a plastic body and are filled with sand, but they still have a wide handle for kettlebell swings and an ergonomic shape suitable for explosive exercises like cleans. They’re also priced so reasonably you might consider picking up a few weight options, or an equally weighted pair for more versatility.

If you’re after a metal finish, you’ll find it in the adjustable dumbbell set, which costs £19.99. Each set comes with a central steel bar, a selection of 2kg and 1kg cast iron weight plates and a couple of spring collars to lock them into place.

Like the kettlebells, it might be worth picking up a pair to widen your training horizons. Then you can adjust the weight of the dumbbells to suit different strength training exercises, helping you build muscle at home. Or, if you want a set weight dumbbell for more dynamic workouts like HIIT classes, you can pick up a 5kg rubber-coated pair for the same price.

The range is available in-store from 29 December. So, if you’re after a bargain, you’ll have to be quick. Then the only challenge is carrying your new weights home.