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Teens can exercise free, all summer, at this fitness chain

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Teens can exercise free, all summer, at this fitness chain

Health middle chain Planet Health is renewing its “Excessive Faculty Summer season Cross” for a 3rd 12 months permitting these between the ages of 14 and 19 to train free of charge all through this summer season at any U.S. or Canadian location.

Beginning this week, highschool college students can go to Planet Health’ web site to register for this system and start gaining free entry on Monday, Could 15 via Thursday, Aug. 31, Planet Health mentioned in a information launch.

Teenagers underneath the age of 18, or underneath the age of 19 in Canada, should additionally register with a guardian or guardian on-line or in-club to realize the free entry, the corporate mentioned.

The transfer is supposed to not solely assist younger individuals sustain their bodily well being, but additionally their psychological well being — with Planet Health citing knowledge it commissioned in a nationwide survey which indicated 61% of teenagers admitted they battle with psychological well being and that 93% admire how health can have a constructive influence on their lives and existence.

  • Learn extra: Massachusetts ranked fifth most energetic state within the U.S. by Health Volt

The corporate additionally cited knowledge from the World Well being Group (WHO), which recommends youth as much as 17 years previous get a mean of least 60 minutes of reasonable to vigorous bodily exercise day by day.

Moreover, citing 2021 knowledge from the Facilities for Illness Management and Prevention (CDC) commissioned Youth Threat Conduct Survey, Planet Health mentioned 29% of highschool college students skilled poor psychological well being and that there was a “regular biannual enhance” because the survey was first fielded in 2011 — suggesting youth “persistently — and more and more — face psychological well being struggles.”

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Planet Health, which has 2,400 places throughout the U.S. and Canada, mentioned by opening up its gyms free of charge to youngsters that it permits them to remain energetic through the summer season months in a “enjoyable, protected and Judgement Free surroundings.”

The corporate mentioned it comes at a “essential time” for youngsters when college is out and essential tutorial and extracurricular packages like sports activities, gymnasium class and after-school actions are out of session.

  • Learn extra: Planet Health opens second location in Worcester

The corporate additionally pointed to analysis which reveals college students who meet advisable quantities of bodily exercise “skilled better tutorial achievement in comparison with those that didn’t.”

Final 12 months, the free summer season cross supplied by Planet Health inspired 3.5 million excessive school-aged college students to finish 17 million exercises on the firm’s gyms over the three-and-a-half-month-long interval, it added.

Notably, college students can solely train free of charge on the location they join and aren’t permitted to make use of different places with the supply, in keeping with Planet Health. As soon as signed up and a guardian or guardian has signed Planet Health’ waiver, college students underneath 18 can even work out alone and don’t want their guardian or guardian current to make use of the amenities.

For all contributors who join the free summer season exercises, Planet Health can also be providing $10,000 particular person tutorial scholarships to 10 teenagers within the U.S. and Canada — who can enter by way of a TikTok video submission contest.

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Teenagers are requested to submit a TikTok tagging the corporate @planetfitness and utilizing the hashtags #contest together with #HSSP23US for these within the U.S., the corporate mentioned, with a separate #HSSP23CAN for Canadian entrants, who’re additionally requested to tag the corporate’s Canadian account @planetfitnessca.

  • Learn extra: Fundraising brings new gymnasium floor to Westfield’s White Oak Faculty

Entrants can submit their movies till the top of the free exercise interval via August 31.

On prime of that, faculties can even money in, with the highest 10 faculties on the corporate’s leaderboard throughout completely different tiers every receiving $10,000 which can be utilized to fund athletic gear, health lessons, facility renovations and well being and wellness initiatives, the corporate mentioned.

Planet Health was based in 1992 in Dover, New Hampshire, and has 17 million members throughout its over 2,000 places — additionally discovered within the nations of Panama, Mexico and Australia.

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All you need to know about the good morning exercise

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All you need to know about the good morning exercise

When it comes to exercises that deliver bang for your buck and work muscles across your whole body, you’re probably thinking of big-ticket exercises like your squats and deadlifts. But what about the good morning exercise?

A hip hinge move, it strengthens your whole posterior chain (including your hamstrings, glutes, spinal erectors), much like a hip thrust or glute bridge. What’s more, according to research, the exercise is helpful for hamstring and erector spinae activation, and may be helpful for reducing the risk of hamstring injury.

We spoke to Lewis Paris, PT, founder and award-winning lead trainer of London-based Lewis Paris Fitness to talk about this movement that 2.9k of you Google every month – as demoed by our Women’s Health Collective expert trainer, Izy George – including what it is, how to do it, good form and more.

What is the good morning exercise?

‘The good morning exercise is a hip-dominant movement that primarily focuses on your posterior muscles,’ says Paris. ‘So that means your hamstrings with support from your lower back and glutes.’

Which muscles does the good morning exercise work?

‘The good morning is a compound exercise and is posterior dominant,’ says Paris. The main muscles worked are predominantly:

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Compound exercises (or multi-joint movements) are moves work multiple muscle groups at the same time. For example, a lunge works your quads, core, glutes, hamstrings, and calves.

Since compound exercises tend to use large muscle groups, you’ll increase strength in multiple areas. One Frontiers in Psychology study showed that training using compound exercises provided higher gains in physical performance than training with single-joint exercises. It’s also an efficient way to exercise, since you’re hitting multiple groups at the same time.

How do I do the good morning exercise?

Women’s Health Collective expert trainer Izy George demonstrates the good morning exercise with a barbell

If you are doing it with a barbell, Paris recommends these steps:

1.Position the barbell on your back the same height you would a back squat, but not too high, as this will add stress to your neck and lower-back muscles. Take a wider grip with your hands.

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2. Pinch your shoulder blades together while shrugging down to contract your lats and protect your spine. Position your feet between hip and shoulder width apart.

3. Brace your core by inhaling and creating tension in your mid-section. Prepare to keep your torso straight and avoid rounding your back.

4. This is primarily a hip hinge, so begin the movement by leading from your hips and slightly bending at your knees, bringing your chest forward towards the floor and driving your hips back.

    Keep in mind not to squat as you bow down. Your focus is to feel your hamstrings engage as you make your descent.

    5. As you continue to come down, maintain a rigid back and neutral spine. Avoid tilting your head too far up or too far down: imagine a tennis ball between your chin and chest.

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    6. You should now start to feel the tension build up in your hamstrings. Go as far down as your hamstrings and mobility will allow before your form breaks. If you find it difficult, slightly bend your knees to allow for greater range of motion.

    7. Avoid shifting all your weight into your heels and aim to keep your weight in the midsection of the feet for a more rooted stance.

    If you feel pain in your lower back at any point then stop going down any further.

    8. Once you’ve reached your maximum depth (which will never be more than parallel to the floor), stop, exhale and come up. As you ascend, focus on pushing your hips forward.

    Can I do the good morning exercise with dumbbells?

    Yes, you can do the exercise with dumbbells and using your body weight.

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    Performing the good morning with one dumbbell

    Paris notes: ‘Rather than placing the weight on your back with a barbell, you can place the dumbbell on the front side of your body just above the chest (front-rack position).’

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    Women’s Health Collective expert trainer Izy George demonstrates the good morning with a single dumbbell

    The same rules apply when performing the exercise with a barbell, so:

    1. Focus on lat contraction by pinching the shoulder blades together.

    2. Brace your core, leading from your hips and slightly bending at your knees.

    3. Go as far down as your hamstrings and mobility will allow before your form breaks.

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    4. Once you’ve reached your maximum depth (which will never be more than parallel to the floor), stop, exhale and come up.

    Performing the good morning with two dumbbells

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    Women’s Health Collective expert trainer Izy George demonstrates the good morning with two dumbbells

    Performing the good morning using your body weight

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    You can also perform the good morning exercise using a resistance band, standing with both feet about hip-width distance apart on the band and with it looped around your neck. This movement has the benefits of a barbell good morning, but without the compression and pressure on your upper back and shoulders. It can be useful as a warmup or a low-risk, lower-intensity variation.

    Five common form mistakes to look out for with the good morning exercise and how to avoid injury

    Here are five form mistakes to watch out for, according to Paris:

    1. Rounding of your back

    ‘This will lead to lower-back strain and lack of engagement in your hamstrings,’ says Paris.

    2. Leading from your head

    ‘If you lead with your head down, you’re likely to relax your upper back and force the weight towards your neck, which will increase instability and put more strain on your lower back and neck,’ warns Paris.

    3. Leaning too far back on your heels

    Avoid shifting your weight onto your heels to protect your lower back. ‘With your feet fully rooted into the ground and the weight distributed throughout your whole foot, you’ll encourage the weight to stay in your core and hamstrings,’ advises Paris.

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    4. Going too heavy

    Paris reminds us that, ‘This is an accessory movement so going heavy can cause serious strain to your spine due to how the weight is positioned’.

    5. Not bracing

    ‘Learn how to engage your core to perform the exercise safely. This protects your lower back and encourages a neutral spine. In turn, that will help to distribute the weight to your hamstrings, which is the focus of the exercise,’ says Paris.

    good morning exercise

    Keep your torse straight and avoid rounding your back

    What are the benefits of the good morning exercise?

    Paris says that ‘the good morning is a great accessory exercise to improve and strengthen your posterior chain, which can aid in:

    • posture development
    • core stability
    • hamstring strength
    • improved Romanian deadlift technique
    • increasing isometric control (contracting a muscle without it changing length) of your back and dynamic control of your hips and hamstrings.

    This can also be part of your warm-up routine to prime your posterior muscles before a big lift such as a squat or deadlift.

    According to Paris, ‘Yes, the good morning is a compound exercise, but it’s also classed as isolation for the hamstrings.’ As a multi-joint move, it works your hamstrings, glutes, lower back, spinal erectors, core and upper back.

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    Can I do the good morning exercise seated?

    Yes, says Paris. ‘If you find it difficult whilst standing, you can take the load off your knees, increase balance and focus primarily on hinging at the hips for further engagement of your hamstrings.

    ‘The same sequencing follows but just in a seated position’, continues Paris.

    1.Your feet will be wider than your hips

    2. Brace at your core throughout inhalation. With your back and core engaged start your descent by leaning forward and hinging at your hips.

    3. Go as far down as your hamstrings allow and when you reach your depth, exhale and sit back up leading through with your core and glutes.

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        What are some good morning alternatives?

        1.Romanian deadlift (including the single-leg variation)

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        Similar to the good morning, the RDL engages your glutes, hamstrings, quads, lower back, erector spinae and core.

        1. Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of your hips with palms facing thighs.
        2. Keeping your spine in a neutral position and squeezing the shoulder blades, start sending your hips back
        3. Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Once they pass your knees, do not allow the hips to sink further.
        4. Maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing your glutes at the top.

        A study in the Strength and Conditioning Journal revealed that the good morning is a helpful alternative to the Romanian deadlift if you have lower levels of grip strength or upper-limb injuries, as you can still work your posterior chain without having to use your forearms or lats.

        2. Kettlebell swing

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        Like the good morning, kettlebell swings target your glutes and hamstrings, but also the rest of your posterior chain:

        • glutes
        • hamstrings
        • shoulders
        • lats
        • hips
        • core

        1. Stand with your feet shoulder-width apart and squat down to pick up the kettlebell with both hands in an overhand grip.

        2. Look ahead, not down, and keep your spine aligned and your knees slightly bent throughout the movement.

        3. Drive your pelvis forward to swing the kettlebell out and up to shoulder-height.

        4. Allow the weight to drop back down, hingeing at the hips as it swings between your legs.

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        The main muscles targeted here are your:

        • glutes
        • hamstrings
        • quads
        • hip flexors
        • core
        1. Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart.
        2. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.

        Related stories:

        preview for The new Women's Health app is here!

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Move like a gorilla for the ultimate full-body workout – and five other animal exercises

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Move like a gorilla for the ultimate full-body workout – and five other animal exercises

As someone who considers themselves relatively fit and strong, animal-style exercise is shockingly and humiliatingly hard. 

Jake Dearden, a trainer, influencer and fitness racer is taking me through some floor moves and instantly I’m reduced to a puce-faced beginner. In my head, I’m aiming for the fluid motion of a cat or the contained power of a primate but instead, I’m a retiree who’s lost their reading glasses under the sofa.

‘Animal’ or ‘primal’ movement is having a moment. Chris Hemsworth has been seen making his way across the floor on his hands and feet. Conor McGregor, an MMA fighter, trained in this way many years ago and now social media is abuzz (440,000 Instagram posts on the animal flow hashtag). 

Dearden is a keen advocate: “You don’t need any kind of weights, you can do the moves anywhere, they are full body and they require mobility. If you do conventional resistance machine workouts, you’re not engaging the core, you’re not having to think about the movement.”

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The five best exercises for heart health

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The five best exercises for heart health

You can probably feel that you’re working your heart when you walk up a hill. Your heart beats faster and you might feel out of breath, but you might not appreciate the full extent of the benefits.

Any exercise that works your heart and lungs will strengthen the heart muscle, helping to prevent high blood pressure and the “bad” kind of cholesterol that can clog up our arteries. All of this is great for your health span and will reduce your risk of a heart attack or stroke. While any kind of cardio, whether it’s walking or running, is good for heart health for maximum heart benefits, you need to mix up your training sessions.

First, you’ll need some longer, low- to medium-intensity training sessions (known as “zone two” training), ideally three a week. Second, you need a couple of medium- to high-intensity interval training (also known as HIIT) sessions each week. Finally, sports training, or anything that mimics it, is also great for developing cardiovascular fitness and heart strength. So how do you go about working these into your training?

Walking

While walking in general is good for you, to truly boost your heart health your pace needs to be quick, or the terrain will need to be highly varied so that you are working hard enough. You’ll need to reach around 65-70 per cent of your maximum heart rate and for most people this is not your average stroll, it means walking at a pace with some real intent and it should feel as though you can have a conversation with someone but it’s also slightly strained. The heart and lungs thrive on this, but they need 40 minutes-plus to make it truly effective and the same is true when it comes to fat burning.   

Aim for three days per week of at least 40 mins, at a brisk pace.

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Running

For most people running is a real effort. Even when you reach a good level your heart rate will still be higher than walking at the fastest pace, so for the majority this is not your go-to exercise for longer training sessions. Instead, either opt for a short 20- to 40-minute run to increase your heart strength, or switch between short bouts of 30-90 seconds at a fast pace and 90 seconds’ recovery and make this one of your interval sessions. 

Aim for two sessions a week of 20-40 mins, either at a steady pace or interval training, switching between a fast and slow pace.

Swimming 

The effect of the cool water and the pressure of water on your body makes your heart rate slightly slower when swimming than when exercising on dry land. This makes swimming very effective as a long, constant-pace session as you will have a low to medium heart rate for that 30-40-minute duration with no breaks. However, this only holds if you’re a strong swimmer. If your swimming is not so good but you want to use it in your training it’s a perfect interval session. Good swimmers can also use it for interval sessions, as it’s frankly a tough full body exercise. 

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