Fitness
Malaika Arora's Minimalistic Workout Routine In The Morning Looks Like This…
![Malaika Arora's Minimalistic Workout Routine In The Morning Looks Like This… Malaika Arora's Minimalistic Workout Routine In The Morning Looks Like This…](https://st1.thehealthsite.com/wp-content/uploads/2024/08/Malaika-Arora.jpg)
The actor and model loves working out in the morning and never misses a session. She has truly been setting fitness goals at the age of 50!
Malaika Arora fitness routine: It is no secret that Malaika Arora is one of the fittest celebrities out there, who works out on a regular basis to stay in top shape and defy her age. The 50-year-old’s go-to exercise routine has usually been yoga and Pilates, and she never misses a day to work out. From flitting in and out of her yoga studio to finding the means to exercise at home, Malaika does it all, and is able to prioritise her overall well-being, including her hair and skin. Recently, her trainer Jahnavi Patwardhan posted a video, in which the mother-of-one was seen doing some unique exercises in the morning with very little equipment. She employed all of her muscles, but mostly relied on her legs to strengthen and tone them. Take a look.
The caption accompanying the video read, “Best mornings, with the best moves.”
In the video, the actor and model was seen running lightly inside her workout studio, with an elastic resistance band attached to both her legs. The band was placed slightly above her knees and it restricted her movement. Adorably, she was accompanied by her pet pupper, Casper, who watched her keenly.
Malaika also managed to work out with dumbbells, while having the band firmly around her thigh muscles. During one exercise, she squatted before pushing one leg backwards and then bringing it in place. In the next exercise, she squatted and bent real low with a dumbbell only to stretch her body and flatten her chest by standing on her toes and raising her arms that held the dumbbell.
In another instance, she had the resistance band around her ankles as she stretched one leg sideways, repeatedly, and raised her arms over her head. She set real fitness goals.
Working Out With Resistance Band
Working out with a resistance band attached to both legs can provide several benefits, including:
- Improved strength: It targets multiple leg muscles, such as quadriceps, hamstrings, glutes, and calves, and builds strength and endurance.
- Increased flexibility: It can improve range of motion and flexibility in the hips, knees, and ankles.
- Stability and balance: It engages core muscles and improves balance and stability.
- Low-impact: It is gentle on the joints, making it an excellent option for those with joint issues or chronic pain.
- Portability and convenience: Resistance bands are lightweight, easy to use, and can be carried anywhere.
- Improved muscle use: It engages smaller muscles and improves overall muscle use and coordination.
Some effective exercises to try with a resistance band include: banded squats, banded lunges, banded leg press, banded side steps, banded glute bridges, etc. Keep in mind that if you are a beginner, you must start with lighter resistance levels and gradually increase as you build strength and comfort with these kinds of exercises.
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Fitness
An extra boost to exercise: Long-term and special fitness programs at Ohio State
![An extra boost to exercise: Long-term and special fitness programs at Ohio State An extra boost to exercise: Long-term and special fitness programs at Ohio State](https://www.thelantern.com/files/2024/08/unnamed.jpg)
Former Ohio State lead personal trainer Blake Holthaus demonstrates how to do a lift during a fitness special program session. Credit: The Ohio State University Office of Student Life, Department of Recreational Sports
Ohio State’s group fitness classes offer students numerous ways to exercise, but the university’s long-term and special fitness programs each allow participants to stick with and improve their skills in specific fitness domains.
Registration for both instructional programs opens right before the start of each semester, and autumn registration is open now on the Ohio State Recreational Sports website. Every program lasts for four to eight weeks during their respective semesters, said Mitch Miceli, the personal training coordinator for Ohio State Recreational Sports.
When it comes to special programs, the current lineup of free autumn classes includes Party on the Plaza — an outdoor dance party Aug. 28 from 8-9:30 p.m. on the Recreational and Physical Activity Center’s, also known as RPAC, Larkins Plaza — Restore and Recover Yoga — an outdoor yoga session hosted on the lawn outside of the North Recreation Center Sept. 17 from 7:15-8:15 p.m. — and Road to Game Day — an outdoor cycle event Oct. 4 from 11 a.m. to 3 p.m. on the RPAC’s Northwest Plaza.
In terms of long-term programs, this semester’s fitness opportunity is Progressive Overload Training, a four-week program offered in two sessions that focuses on systematically increasing weight, reps and intensity over time, according to the university’s website.
The first session will take place from Sept. 9 to Oct. 4 on Mondays 12:45-1:45 p.m. and Fridays 10-11 a.m., and the second session will take place from Oct. 14 to Nov. 8 on Tuesdays 1:30-2:30 p.m. and Thursdays 5:30-6:30 p.m. Registration for both sessions is open now on the university’s website and costs $20 a person.
Miceli said one of the past long-term programs offered was Bodybuilding Foundations – Lift and Learn, which was created with help from Blake Holthaus, who graduated with a bachelor’s degree in biomedical science in May 2024 and is now an Ohio State first-year medical student.
“Saying that you want to go to the gym is super easy but having an appointment with someone else — that makes it way easier,” Holthaus, also a former lead personal trainer at Ohio State, said.
The long-term programs are instructed in a “small-group setting” ranging from six to eight participants and take place once a week for roughly an hour at the RPAC, Miceli said.
In addition to the motivational element, Miceli said the long-term programs can also lead to an increased sense of community and confidence surrounding exercise.
“It definitely correlates to building that community piece, and building maybe friendships or someone to work out with on the fitness floor because when you’re with someone, that social support goes a long way,” Miceli said. “So, I think it does help with the confidence.”
Aside from the mental benefits of working out, Miceli said participants can expect to become more skilled in the particular areas their long-term program focuses on.
“[In] Bodybuilding Foundations, for example, participants learn fundamental lifts and how to do different exercises, but they’re gonna be learning how to do those exercises to be geared more [toward] building muscle mass,” Miceli said. “That’s the skill they’re learning for that one.”
For Bodybuilding Foundations, Holthaus said he and another lead personal trainer — Brady Kolb, who graduated in May 2024 with a degree in construction systems management — “re-invented” the program to give participants the best possible experience.
“We wanted the Bodybuilding Foundations not to only teach the three basic lifts of squat, bench and deadlift,” Holthaus said. “We want the people that come to these small groups to have felt like they have done a workout.”
Miceli said other popular long-term programs have included Progressive Overload Training — a “basic” program that teaches entry-level compound lifts like bench pressing, squatting and deadlifting — and Buckeye Barbells, which is for women only and instructed by a woman.
“They’re learning all the different lifts,” Miceli said. “They’re also learning how to create exercise program plans, but it’s more of a female-empowerment class where they’re learning the skills with a female-only cohort.”
Holthaus said the programs are open to Ohio State students, faculty, community members and anyone else with an Ohio State recreational sports membership.
“We really take on anyone that wants to better themselves and come and commit to a healthier lifestyle,” Holthaus said.
Miceli said each program costs $20 a person, except Buckeye Barbells, which is $25 a person.
To learn more about the programs offered this semester and to sign up, visit the Recreational Sports website.
Fitness
Orangetheory Fitness Welcomes the Return of Its PSL Workout
![Orangetheory Fitness Welcomes the Return of Its PSL Workout Orangetheory Fitness Welcomes the Return of Its PSL Workout](https://mma.prnewswire.com/media/1529314/Orangetheory_Fitness_Logo.jpg?p=facebook)
This (P)ress (S)quat and (L)unge-focused class is guaranteed to usher in all the “fall” feels
BOCA RATON, Fla., Aug. 19, 2024 /PRNewswire/ — As the leaves start to change, Orangetheory Fitness (OTF) is (pumpkin) spicing up fall fitness routines with the return of its fan-favorite “PSL” workout. On August 27th at OTF, PSL stands for (P)ress, (S)quat, and (L)unge – and this day of classes is bound to be the perfect kickstart to the season.
“This PSL workout is our special one-day-only event that brings a challenging, yet fun twist to our members’ fitness routines,” says Rachel Vaziralli, Director of Fitness Design at Orangetheory Fitness. “It’s a fantastic way to infuse the spirit of fall into our science-backed classes, making the seasonal transition both energizing and effective.”
To celebrate the day, select OTF studio locations are offering an array of post-workout pumpkin treats so members can refuel and connect over their favorite fall flavor. These may include a coffee shop gift card, a ‘make it yourself’ PSL station, real pumpkin spice lattes post-class or limited-time offerings from RXBAR and Smoothie King. RXBAR will offer their limited-edition Pumpkin Spice bars, while Smoothie King will provide samples of its new Pumpkin Power Meal Smoothies. Special discounts and offers from RXBAR and Smoothie King will also be available through OTF and Smoothie King’s mobile app so members can satisfy their PSL cravings beyond the studio.
All OTF workouts are designed in-house by fitness experts and rolled out to their network of more than 1,500 locations globally. The fitness design team creates customized heart rate-based interval training workouts for members daily and curated the PSL class, which features a press squat and lunge-focused floor exercise section, multiple pushes on the rower and a 23-minute endurance block on the treadmill.
To learn more about Orangetheory and join the PSL class on August 27th, visit www.orangetheory.com to book your first class free. Pumpkin-lovers can contact their local OTF studio to learn more about this year’s PSL post-class offerings.
About Orangetheory
Orangetheory® Fitness (orangetheory.com) is a heart rate-based group workout that combines science, technology and expert coaching to help members live a longer, more vibrant life. Orangetheory workouts are backed by science and designed to supercharge your metabolism and cardiorespiratory health for more results. The workouts utilize connected technology to track performance, so members can view their detailed results in real-time, and monitor progress over time. Each of the workouts is led by a certified coach to ensure members of all fitness and ability levels can be successful and continually challenge themselves. One of the world’s fastest-growing franchise companies, Orangetheory franchisees have opened more than 1,500 studios in all 50 U.S. states and 24 countries. Visit https://www.orangetheory.com/en-us/international-opportunities/ for global franchise opportunities.
SOURCE Orangetheory Fitness
Fitness
Low sex drive? Here are 6 ways exercise could help you
![Low sex drive? Here are 6 ways exercise could help you Low sex drive? Here are 6 ways exercise could help you](https://hips.hearstapps.com/hmg-prod/images/gettyimages-1849342292-66c31ad87bdee.jpg?crop=1.00xw:0.753xh;0,0.188xh&resize=1200:*)
Think about the best sex you’ve ever had. Now, consider how you felt afterwards: exhilarated, calm, and pleasantly tired…not unlike how you’d feel after a great workout. Well, that’s no coincidence. In fact, there’s a huge (and perhaps surprising!) link between sex and exercise.
If you enjoy getting sweaty at the gym and between the sheets, you might’ve noticed that both activities are stress relievers, says Jenni Skyler, PhD, LMFT, a certified sex therapist and resident sexologist for Adam & Eve, and director of the Intimacy Institute based in Aspen, Colorado. That’s because they release a similar group of feel-good hormones, such as norepinephrine, dopamine, and adrenaline.
And while the two activities boast similar benefits when done separately, they can enhance each other, too. If you’re looking for a sign to book your favourite strength training group fitness class before date night, here it is: Not only can exercise benefit your cardiovascular health and mood—it also has the power to improve your sexual arousal, satisfaction, and well-being, according to a study in Sexual Medicine Reviews.
Why is this, exactly? And how can you optimise your workout routine to boost your, ahem, performance in the bedroom? Ahead, read up on the short- and long-term effects of exercise on your sex drive—plus, exactly *when* to work out to get the biggest bang for your burpees.
1.Exercise can have immediate effects like increasing blood flow—which can, in turn, improve your sex drive
Turns out, pumping iron = pumping blood. Acute (or moderate) exercise increases blood flow to the genitals, activating the sympathetic nervous system, says Amelia M. Stanton, PhD, a researcher and assistant professor in the Department of Psychological & Brain Sciences at Boston University. All of this ups the feeling of physiological sexual arousal around the vagina.
Certain workouts can also benefit you sexually, too. When you’re doing resistance training, the body releases androgens such as testosterone, the very hormone responsible for sexual desire, says Nan Wise, PhD, a licensed psychotherapist, cognitive neuroscientist, and certified sex therapist based in West Orange, New Jersey. The same applies to cardiovascular training, especially once you hit a certain intensity. When you reach that point when you’re breathing heavily and it’s difficult to hold a conversation—also known as zone four cardio—you’ll experience a release of testosterone, as well as a ‘runner’s high,’ Skyler says. This comes from endocannabinoids, a.k.a. another feel-good substance released in your brain after cardio.
Plus, training cardio can increase your cardiovascular capacity because your respiration and heart rate tend to increase during this type of exercise. The heart rate increase you experience when working out is similar to the physiological feelings you experience when you’re turned on or in the honeymoon stage of a new relationship, Wise says. You know how your heart starts beating really fast, and you can feel butterflies in your stomach? Well, this chemical state—which happens in the body, but is activated by the brain—is replicated when you work out and your heart rate goes up. This form of physical arousal can kick your sex drive into gear, she says.
Yet another reason working out can improve your sex life? A regular workout routine can help you feel more in touch with your physical self. Exercise is ‘one of the best ways’ to practice being present in your body, says Wise, because you’re focusing on the sensations you feel as you move, like whether you’re tired or sore. This can enhance your capacity to feel present sexually, too.
Although exercise does have immediate physical effects that can enhance arousal, there isn’t a ‘one-size-fits-all’ ideal time frame between working out and having sex because everyone’s body is different, Skyler says. By leaning into your own preferences, you’ll work out when you have the most energy and can then reap the rewards of your increased sex drive, Wise says.
So, if you’re more of a morning person, work out in the a.m., and if you’re more of a night owl, work out in the late afternoon. But, word to the wise exerciser: People usually experience benefits first thing in the morning or at lunchtime, per Skyler, because it builds their confidence for the rest of the day and, therefore, can put them in the mood for sex.
Plus, while some people might feel confident and ready for bedroom activities immediately after their workout, others might need an hour—or four—to cool off before feeling their best. ‘Testing out your own system is the best way to figure out your timeframe,’ she says.
Either way, you’ll feel the effects of those feel-good endorphins within a few minutes to a few hours of exercising, Skyler says, which might put you in the mood immediately. Stanton specifically found that genital arousal is most heightened 15 to 30 minutes after a moderately intense workout, like running on a treadmill for 15 to 20 minutes. And unless you’re running a marathon, a moderate workout won’t make you so exhausted that you can’t perform in the bedroom afterwards.
2. Maintaining a regular exercise practice boosts your physical, mental, and sexual health
For one thing, your testosterone levels will continue to increase as you lift weights long-term (think: a few months), kicking your sex drive into high gear and increasing your libido.
Because doing cardio regularly can increase your cardiovascular capacity, it’ll help you last longer in bed, which benefits both those with vulvas and penises. ‘The more cardiovascular fitness you have, the more confidence and capacity you have in the bedroom,’ Skyler says.
Plus, because regular exercise also increases blood flow, you’ll have more endurance and vitality during sex, Wise says. More blood circulation in the body provides the tissues with oxygen and other nutrients that give you more endurance, both at the gym and in the bedroom. And the opposite is true: Because your body can take in more oxygen, all of your body systems can run better too, she adds.
Not to mention, you’ll literally become stronger, allowing you to try different, and perhaps more physically demanding, sex positions and acts. (And if you’re lasting longer, that means you’ll have more time to experiment with tons of new positions, too.)
But on a more psychological level, exercise’s effects on your mental health—such as reduced chronic stress hormones—will also help your sex drive in the long-term. When you get stressed, the body is automatically flooded with the stress hormone, cortisol. However, sex and exercise ‘are natural healthy ways to reduce the nervous system’s overactivation,’ Wise says.
Exercise specifically reduces cortisol flooding so your parasympathetic nervous system (the system that helps you relax) can reset and be more effective at its restorative bodily functions, like digesting food, repairing muscles, and removing toxins from the body, Wise says. And, of course, when your parasympathetic nervous system spends more time in the restorative state, you’re less stressed, and more likely to become aroused. Additionally, when the sympathetic nervous system (the system that enacts your fight-or-flight stress response) is aroused, it’s accompanied by cortisol, which lowers your testosterone, hijacking your sex drive and making it hard to focus on pleasure, says Wise.
The biggest long-term effect that exercise can have on your sex drive, however, is the feeling of confidence you’ll gain from working out over time. ‘If you feel good exercising and then walking down the street, or going out to dinner, you’re going to feel good in the bedroom,’ Skyler says.
3. Regular exercise can uniquely benefit those going through perimenopause and menopause
Going through menopause can decrease your libido, due to hormonal shifts. But those who exercise regularly often experience reduced menopausal side effects and have better sexual functioning, Wise says. (So, whether you haven’t yet reached menopause or you’re already there, you should still start exercising to reap these benefits!) Pelvic floor training, specifically, increases sexual satisfaction and decreases sexual dysfunction in women of all ages, she says.
Strength training can also help mitigate other symptoms of menopause, too—such as loss of muscle mass and bone density—especially when coupled with eating protein for your muscles, and upping your calcium intake for bone density, Skyler says.
However, when it comes to the vaginal dryness that some might experience in (peri)menopause, it’s unclear whether exercise can help with that, Wise says. While exercise can help increase arousal, lubrication does not always correlate with sexual arousal. If vaginal dryness is causing discomfort and pain during sex, it’s best to consult your doctor and assess treatment options, recommends Wise.
4. Exercise can also improve the sex lives of people with other health concerns, too
While exercise is helpful for counteracting sexual dysfunction symptoms among those going through (peri)menopause, it can also help other groups experiencing libido-diminishing side effects, such as those who are on SSRI medications, those who have had hysterectomies, and those with cancer.
For starters, exercise is a well-known mood booster, and it can even potentially decrease someone’s levels of anxiety and depression, per research in Trends in Molecular Medicine. Mental health conditions such as those can potentially inhibit someone’s sex life and make them crave physical intimacy less, so exercise can also be helpful for this group, Stanton says. And while you can’t necessarily counteract the sex drive-related effects of an SSRI, you can diminish them with exercise, Skyler adds.
For people experiencing a low libido, a moderate amount of sympathetic nervous system activation through exercise is helpful for improving sexual arousal because it triggers genital blood flow, Stanton says. The key word here is “moderate”—you don’t want to over-activate the sympathetic nervous system and majorly fatigue your body, but you also don’t want to under-activate it and end up not seeing any results.
5. Moderate exercise is the best type of workout for your sex drive
Resistance training and weightlifting in a moderate fashion can release testosterone, which will increase your sex drive, Wise says. But there’s one type of training that can really help you reap the best results: Pelvic floor and core training, both of which have similar benefits when it comes to increasing blood flow to the genitals, and therefore, improving sex drive. Pelvic floor muscle training is specifically beneficial for those going through (peri)menopause, those who are on SSRI medications, those who have had hysterectomies, and those with cancer, when it comes to increasing sexual satisfaction and arousal, and decreasing sexual dysfunction, Wise and Stanton say. Try kegels (unless you have pelvic floor issues or pain during intercourse) and core work through strength training exercises or the stationary bike.
But don’t sleep on cardio. In fact, the best way to maximise your sex drive through a workout is by running on the treadmill for 15 to 20 minutes, according to Stanton’s research. She recommends running at a moderate-to-high intensity level that gets you to 60 to 80 percent of your VO2 maximum, which is the max threshold of oxygen your body can use at a time, Claudette Sariya, CPT, a NASM-certified personal trainer and founding instructor of Sole Fitness, based in New York City, previously told Women’s Health US. (The higher it is, the more endurance you have.)
A caveat: With a moderate workout like this, you shouldn’t feel too fatigued to have sex immediately afterwards. But a gruelling workout—like a training session for an Ironman or marathon—can have negative immediate effects on your sex drive. Sure, the workout itself may increase your testosterone, which can help boost arousal in the long-term. But because you’re also using up so much of your body’s energy resources, you might feel too depleted to have sex that day, Wise says.
So, when you’re planning your workouts for the week—whether you’re optimising them for your sex life or not—just make sure you’re listening to your body, Wise says. Some days you’ll be craving a more strenuous workout, and other days, you’ll want a lighter one.
6. Working out *with* your S.O. can improve your relationship, too
When you work out with a partner, your nervous systems are syncing—a process called entrainment, Wise says. So, you’re not just experiencing the individual benefits of working out; you’re experiencing them together. ‘There’s a synchrony that happens, like a falling into a similar sort of pattern between the brain, the heart, and the nervous systems,’ Wise says. Your heart rates might even sync up, she adds. This can be beneficial because it helps co-regulate your nervous systems, so your emotions are aligned.
It can also help both of your moods improve and boost your emotional bond, simply because joint exercise involves the physical and emotional intimacy of doing an activity together, Skyler says. Plus, it can be straight-up hot to watch your partner sweat—whether you’re sharing a pull-up bar or bed.
Meet the Experts: Jenni Skyler, PhD, LMFT, is a certified sex therapist and resident sexologist for Adam & Eve, and director of the Intimacy Institute based in Aspen, Colorado. Amelia M. Stanton, PhD, is a researcher and assistant professor in the Department of Psychological & Brain Sciences at Boston University. Nan Wise, PhD, is a licensed psychotherapist, cognitive neuroscientist, and certified sex therapist based in West Orange, New Jersey. Claudette Sariya, CPT, is a NASM-certified personal trainer, group fitness instructor, on-camera coach, and founding instructor of Sole Fitness, based in New York City
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Addison Aloian is the assistant love & life editor at Women’s Health and a NASM-certified personal trainer (CPT). She covers all things lifestyle, astrology, relationships, and fitness. In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City, and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.
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