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☆ A new path to better sleep: Evening exercise breaks
▼ + stars: | 2024-08-23 | by ( Dana Santas | ) edition.cnn.com time to read: +9 min

Now, a small efficacy study published July 16 in the journal BMJ Open Sport & Exercise Medicine suggests a simple yet effective strategy to improve sleep duration: incorporating short resistance, or strength training, exercise breaks in the evening. The findings were compelling: The participants slept an average of 27.7 minutes longer when they took regular exercise breaks compared with when they sat uninterrupted. “Our research found that interrupting evening sitting time with short bursts of light intensity exercise improved sleep duration and did not disrupt sleep quality,” Gale added via email. “Adding quick, simple and light resistance exercise breaks to your evening routine could be a simple way to improve your sleep and health,” he said. Better sleep could be just a few short exercise breaks away.

Persons: Dana Santas, Aaron Lockwood, ”, Jennifer Gale, Gale, ” Gale, Raj Dasgupta, Dasgupta, “ Organizations: Pain, CNN, US Centers for Disease Control, University of Otago, Huntington Health, CNN’s Locations: United States, New Zealand, California

☆ Stretches for becoming more flexible
▼ + stars: | 2024-08-05 | by ( Kristen Rogers | ) edition.cnn.com time to read: +7 min

Becoming more flexible as an older adult is still doable, but collagen loss means it’s also harder to achieve. Stretch yourself looseThe stretches experts recommend for flexibility can depend on personal needs, but they do have some suggestions for full-body flexibility. Stretches for hip flexors, including the cat-cow yoga pose and compound stretches that target multiple muscle groups, are especially helpful for people with desk jobs, experts said. Stretches should be held for 15 to 30 seconds, and you can sprinkle in stretches throughout your day by taking a break from work every 45 minutes, or try 20-minute sessions, experts said. Other pros of pliabilityAs you’re working your way to a more flexible body, you may find stretching produces even more payoffs than just the flexibility itself.

Persons: Ashley Cruz, ” Cruz, “ It’s, Cruz, ”, Rachelle Reed, Dana Santas, you’re, Reed, It’s Organizations: CNN’s, CNN, Paris, Cruz Chiropractic Wellness Locations: New York City, Athens , Georgia

☆ World-record-holding American shot-putter Ryan Crouser prepared for the Olympics by eating 5,000 calories and training 8 hours a day
▼ + stars: | 2024-07-29 | by ( Rachel Hosie | ) www.businessinsider.com time to read: +6 min

For the first hour of a heavy-training day, Crouser focuses on stretching and getting his body moving. In the second half of the day, Crouser does a "sprint plyometric workout," including sprints of up to 40 meters, to work on acceleration, he said. On an average day, Crouser might eat:Five eggs, a quarter-pound turkey sausage, cheese, one cup of oats with flaxseeds, and one cup of berries. Mindset training is Crouser's key to successCrouser puts in countless hours of training but will have only six throws at the Olympics. When Crouser does this exercise, it helps his body enter a flow state so it does what he's prepared it to do, he said.

Persons: Ryan Crouser, Crouser, —, it's, I've, he's Organizations: Olympic, Service, Summer Locations: Paris, prehab, Thorne

☆ Ryan Reynolds' personal trainer shares how the 47-year-old actor got in shape for 'Deadpool & Wolverine' while keeping longevity in mind
▼ + stars: | 2024-07-25 | by ( Rachel Hosie | ) www.businessinsider.com time to read: +6 min

Read previewRyan Reynolds is back as Deadpool, this time alongside joke frenemy Hugh Jackman, for "Deadpool & Wolverine." To prepare for the action-packed movie, Reynolds worked with Don Saladino, his personal trainer of 15 years. Related storiesThursday and Friday featured similar exercises to Monday and Tuesday, but different sets and reps. "If you were to line up all the meals that he had during the day, I wanted them to look different, to have different textures. Reynolds focuses on longevitySaladino has always focused on resilience and longevity, and Reynolds has embraced that more over time, the trainer said.

Persons: —, Ryan Reynolds, Hugh Jackman, Reynolds, Don Saladino, Saladino, we've, Blake Lively, Emily Blunt, Jackman, It's, Don Saladino Reynolds, he's, you'd Organizations: Service, Business, Hollywood Locations: Romanian

☆ 3 exercises you should be doing to build muscle, according to the World's Strongest Man
▼ + stars: | 2024-07-19 | by ( ) www.businessinsider.com time to read: +5 min

download the appSign up to get the inside scoop on today’s biggest stories in markets, tech, and business — delivered daily. Read previewPrioritizing three simple exercises can help you build muscle and strength in less time while preventing injury, according to one of the strongest men on the planet. Brian Shaw is a professional strongman with a plethora of awards under his belt, including winning the title of World's Strongest Man multiple times. Weighted carries are a simple way to build full-body muscleShaw said another high-priority exercise is anything that involves carrying weight. Functional strength exercises that build stability and balance can also help boost longevity, research suggests.

Persons: —, Brian Shaw, Shaw, he's, I've, squats, that's, " Shaw Organizations: Service, Strongest, Business

☆ A personal trainer at a longevity clinic says you should care about 3 fitness markers if you want to live a long, youthful life
▼ + stars: | 2024-07-15 | by ( ) www.businessinsider.com time to read: +5 min

Your VO2 max can help assess heart health, while muscle mass and balance are key to staying active. VO2 max is a measure of how much oxygen your body can use during exercise. Research suggests that the higher your VO2 max, the better your endurance and odds of living longer. "VO2 max is one of our best indicators of life expectancy." Sports-medicine experts suggest mixing steady cardio work at a conversational pace and interval workouts with short bursts of high-intensity exercise to improve VO2 max.

Persons: —, Caitlin Donato, " Donato, It's, Donato, glutes Organizations: Healthcare, Service Locations: Miami

☆ Georgia Laurie: Twin who fought off crocodile to save her sister receives royal bravery award
▼ + stars: | 2024-05-14 | by ( Issy Ronald | ) edition.cnn.com time to read: +3 min

Georgia reached the bank, but as Melissa was being pulled up onto it by another member of the group the crocodile reappeared and dragged her under the water. Georgia, now 31, plunged into the water and twice fought off the reptile to save her twin sister, an extraordinary act of bravery for which she is now receiving the King’s Gallantry Medal. The award from King Charles III recognizes acts in which civilians put themselves at risk in an attempt to save someone else. It is a “silver lining to have come out of the terrible ordeal,” Georgia told the UK’s PA Media news agency. She sustained bite injuries to her hand, but the impact was hard enough that the crocodile eventually released her sister.

Persons: Melissa Laurie, Melissa, King Charles III, ”, ” “ What’s, Melissa –, Aaron Chown, Compañeros En Organizations: CNN, UK’s, Media, Thames, Compañeros Locations: British, Georgia, Mexico, Puerto Escondido, ” Georgia, Compañeros En Salud, Mexican, Chiapas, “

☆ Equinox launches $40,000 membership to help you live longer
▼ + stars: | 2024-05-06 | by ( Robert Frank | ) www.cnbc.com time to read: +4 min

Equinox is teaming up with lab-test startup Function Health to launch "Optimize by Equinox," a personalized health program that includes everything from personal training and nutrition plans to sleep coaching and massage therapy. "It's really a paradigm shift in how we're able to live with vitality and avoid suffering," said Jonathan Swerdlin, co-founder of Function Health. Function Health will test members for 100 biomarkers — everything from heart, liver and kidney health to metabolic and immune systems to cancer markers and nutrients. Equinox will then run its own battery of fitness tests, including VO2 max, strength and movement range. The fee doesn't include an Equinox gym membership, which brings the total to about $40,000 or more for the year.

Persons: Jonathan Swerdlin, Julia Klim, Equinox's, Klim, Swerdlin Organizations: Function, Pacific Locations: Philadelphia, Pacific Palisades, Los Angeles, New York City, Highland Park , Texas

☆ Sidestep injury with the lateral lunge
▼ + stars: | 2024-04-25 | by ( Dana Santas | ) edition.cnn.com time to read: +6 min

The side or lateral lunge is one of the best exercises for building lateral stability and mobility in the often neglected frontal plane. The side lunge also improves the mobility and stability of your hips, knees and ankles to avoid related strains and sprains. By strengthening the muscles involved in lateral movement with side lunges, you can accomplish these chores more efficiently while reducing your risk of muscle strain or injury. Training with side lunges can increase your lateral movement strength, enhance your mobility and boost your confidence to be more adventurous outdoors. The side or lateral lunge strengthens the quadriceps, hamstrings, glutes, adductors and core to help you ward off injuries.

Persons: Dana Santas Organizations: Pain, CNN

☆ Why stretching isn’t always a cure-all for pain
▼ + stars: | 2024-04-16 | by ( Dana Santas | ) edition.cnn.com time to read: +9 min

And since stretching is often touted as a cure-all for pain, I have seen too many individuals get caught in an unhealthy, painful cycle in which they stretch even more to relieve the tension and pain that they are unwittingly increasing with their continued stretching. When stretching isn’t the answerBefore using stretching as a quick fix for muscle tension, it’s important to ask yourself why you feel tight in the first place so you can determine if stretching isn’t advisable. PeopleImages/iStockphoto/Getty ImagesWhen muscles feel tense, the standard assumption is that they are short and tight, making stretching a logical solution. As an example, let’s look at a common issue I encounter in my clients as a mobility coach: tight hamstrings. For instance, if you’re experiencing low back pain related to tension, a combination of stretching and strengthening would yield best results.

Persons: Dana Santas, I’ve, it’s, Aaron Lockwood Organizations: Pain, CNN, CNN’s

☆ Megan Thee Stallion shares the recipe for the protein-packed pre-workout smoothie she drinks every morning
▼ + stars: | 2024-04-11 | by ( Rachel Hosie | ) www.businessinsider.com time to read: +2 min

Megan Thee Stallion revamped her diet for better mental and physical health. She cut back on sugary drinks and red meat, and started eating more nutrient-dense foods. download the app Email address Sign up By clicking “Sign Up”, you accept our Terms of Service and Privacy Policy . AdvertisementIf you follow Megan Thee Stallion on social media, you'll know the rapper takes her fitness seriously — and has the physique to prove it. AdvertisementMegan Thee Stallion's protein smoothieBefore working out in the morning, Megan drinks green juice or a protein smoothie consisting of:StrawberriesBananaAlmond milkProtein powderCarbs, found in the banana and strawberries, provide energy for exercising.

Persons: Megan Thee, —, you'll, she's, Women's, Megan, Nichola Ludlam, Raine, Ludlam Organizations: Megan Thee Stallion, Service, Women's Health

☆ Fighter pilots can black out in seconds during high-G flying. Here's how flight experts say they train to stay conscious.
▼ + stars: | 2024-04-10 | by ( Ella Sherman | ) www.businessinsider.com time to read: +8 min

Athletes tend to have an advantage when it comes to preparing for high-G-force flights as they may already have significant lower body strength. AdvertisementHandling the real thingThe two main mechanisms of AGSM that prevent a pilot from passing out are calculated breathing and the squeezing of the lower body. Before the pilot even enters G-force onset while flying, they have to flex their lower body like their glutes, hamstrings and other muscles as tight as they can. "It's not a normal breath, it's a forced air exchange where you are essentially forcing the glottis open and closed really, really rapidly," Price Moore described. For instance, among other incidents, both the Navy Blue Angels and Air Force Thunderbirds have lost demonstration pilots to G-LOC.

Persons: —, Carolyn Price Moore, Thomas Sjoberg, Price Moore, Tyler Long, you've, Long, Moshe Paul The Organizations: Service, Business, Air, Air Force, Talon, Columbus Air Force Base, . Air Force, Dayton, US Air Force, New Air Force, Training, AMF, Laughlin Air Force Base, Navy Blue Angels and Air Force Thunderbirds Locations: Columbus Air Force Base , Ohio, UPT, Texas

☆ You can strengthen your core without planking
▼ + stars: | 2024-03-28 | by ( Melanie Radzicki Mcmanus | ) edition.cnn.com time to read: +7 min

Yet despite the popularity of various 10-minute plank challenges, planking is actually one of the most dreaded core exercises, according to many fitness experts. But it’s not because a strong core equates to a sexy six-pack — a strong core is central to your overall health. Also, as time goes on, a strong core helps with hernia prevention and incontinence issues.”A strong core is also an important means of combating back pain, especially in the lumbar region. The breath is the key to successBefore performing any core exercise, you first need to think about your breathing. Core exercises that don’t require plankingReady to strengthen your core without planking?

Persons: ”, Samira Shuruk, Jessica Chellsen, Chellsen, Prasert, ” Shuruk, “, ” Chellsen, Shuruk, Melanie Radzicki McManus Organizations: CNN, Yoga Center of Columbia, US Centers for Disease Control, National Institutes of Health, Therapy, Wellness, Getty, CNN’s Locations: Maryland, San Luis Obispo , California

☆ Foam rollers: The must-have tool for soothing sore muscles
▼ + stars: | 2024-03-25 | by ( Dana Santas | ) edition.cnn.com time to read: +8 min

Enter the foam roller: an affordable and accessible self-care solution that’s backed by science for its muscle-soothing benefits. A foam roller, as its name implies, is a cylindrical piece of dense foam. FreshSplash/E+/Getty ImagesWhen, where and how to roll:Incorporating foam rolling into your fitness routine or lifestyle can be simple with some practical guidance. As a strength and mobility coach in professional sports, I recommend that all of my athletes prep for their workouts by foam rolling. Foam rolling is a simple yet powerful tool for soothing sore muscles, improving range of motion and enhancing recovery.

Persons: Dana Santas Organizations: Pain, CNN, CNN’s

☆ I tried the AI robot massage table coming to Equinox. It's impressive, but I still prefer a human.
▼ + stars: | 2024-03-17 | by ( Ana Altchek | ) www.businessinsider.com time to read: +8 min

Equinox is getting an AI massage table this summer and it's the first of its kind to launch in the US. So naturally, I had to test out the new Aescape AI massage that Equinox is adding to its New York City locations in June. It's the first fully automated, customizable massage experience available commercially in the US, with two long robotic arms that massage you in tandem. The table is located in a dimly lit room with a large dresser, mirror, and robotic massage table in the center. Beider also said Aescape's massage table isn't an option for everyone.

Persons: —, I've, It's, Eric Litman, Rachel Beider, Aescape, Ana Altchek, Litman, Molly O'Connor, Frank Sinatra, Beider, didn't, We've, you'll Organizations: Service, Massage, PRESS Locations: Paris, New York City, Colombia, COVID

☆ At 40, Chris Hemsworth has a new longevity workout routine — adding booty bands and going easy on weight machines
▼ + stars: | 2024-02-24 | by ( ) www.businessinsider.com time to read: +5 min

But these days, you're more likely to find him training with booty bands than Thor's hammer, his personal trainer told Business Insider. Recently, Hemsworth has become a fan of so-called "booty bands," elastic resistance bands placed around the ankles or thighs to help fire up the glutes. AdvertisementZocchi said the warmup helps Hemsworth protect his lower back on leg day — and is surprisingly spicy. "It's slowing things down a bit and really trying to focus on that muscle-mind connection as well," Zocchi said. AdvertisementSwap machines for sleds, farmer carries, and walking lungesFunctional strength is better for longevity than Marvel-movie muscle, Zocchi explained.

Persons: —, Chris Hemsworth, Luke Zocchi, Hemsworth's, Zocchi, Hemsworth, he's, Chris Organizations: Service, Business, Hemsworth, Marvel Locations: Hemsworth

☆ Deadlifts, squats, and bench presses can cause pain or injury if done incorrectly. A physical therapist explains how to avoid common mistakes.
▼ + stars: | 2024-01-18 | by ( ) www.businessinsider.com time to read: +5 min

download the appSign up to get the inside scoop on today’s biggest stories in markets, tech, and business — delivered daily. Read previewLifting weights is great for your health — but a wrong move can put too much stress on your joints instead of your muscles, leaving you with pain instead of gains. Proper form can help you lift more effectively and avoid the most common gym injuries, according to a physical therapist. Many people struggle with a lack of ankle mobility in the squat, setting them up for inefficient form, Simeonovski said. For example, when bench pressing, aim to keep the elbows around a 45-degree angle instead of directly out to the side in a T shape to correctly engage the chest muscles instead of stressing out the shoulder joint.

Persons: —, Andrey Simeonovski, Simeonovski, they're, it's Organizations: Service, Business

☆ Do these 5 quick exercises after a Zoom call to increase your energy, says a celebrity trainer
▼ + stars: | 2023-10-24 | by ( Renée Onque | ) www.cnbc.com time to read: +3 min

"Many people spend between six and eight hours a day on Zoom calls, which means in general, unless you have a walking desk, you're sitting for an extended period of time," says Kira Stokes, a celebrity trainer and founder of Kira Stokes Fitness. "[Bridges] actually work on hip extension, which is the opposite of hip flexion, and they get your glutes engaged," Stokes says. "What I hear a lot of as a trainer is, since Covid when Zoom calls really became a thing, there's been a real increase in low-back pain." Doing these exercises without a band is also possible, but the band gives you more of a challenge by adding resistance. Postural exercises After activating your glutes, Stokes says doing postural exercises is a good way to reset your posture after sitting for a long time.

Persons: Kira Stokes, Stokes, there's, Tanja Ivanova Organizations: Istock, Getty

☆ I was scared of flying and took a course to help me. Here are 6 things every nervous passenger should know.
▼ + stars: | 2023-07-17 | by ( Sophia Ankel | ) www.businessinsider.com time to read: +9 min

I took British Airways' Flying with Confidence course to help me overcome my fear of flying. And I know I'm not alone: up to 40% of Americans have a form of aerophobia, otherwise known as the fear of flying. So, in an effort to face my fears head-on, I recently attended British Airways' Flying with Confidence course. But in the same way that pilots always prepare for the worst kind of turbulence, aircraft designers do too. Breathing is keyOne of the main takeaways from the course was how to control my fear of flying through breath control.

Persons: I'm, Steve Allright, Allright, Sophia Ankel Organizations: British Airways, Heathrow Airport, Federal Aviation Administration, Boeing, US Airways, Pilots Locations: London, Hudson

☆ I drove the $180,000 Lucid Air and experienced the stunningly fast, screen-filled future of luxury cars
▼ + stars: | 2023-05-21 | by ( Tim Levin | ) www.businessinsider.com time to read: +9 min

I drove the Lucid Air Grand Touring Performance, a $180,000 electric car. The Lucid Air Grand Touring Performance. The Lucid Air Grand Touring Performance. The Lucid Air Grand Touring Performance. The Lucid Air Grand Touring Performance.

☆ 6 essential tips for surviving long flights, from a former Air Force pilot who now flies one of the longest commercial flights in the world
▼ + stars: | 2023-05-18 | by ( Claire Turrell | ) www.businessinsider.com time to read: +5 min

Emirates pilot Yusri Abu Bakar used to be in the Singapore Air Force before switching to commercial. He now flies an A380, piloting one of the longest flights in the world from Dubai to New Zealand. A former Republic of Singapore Air Force pilot, Yusri Abu Bakar pivoted from flying an F-16 fighter jet to an A380 as a commercial pilot for Emirates airline out of Dubai, where he is based. Yusri flies this long-haul flight two or three times a month, in line with regulations regarding how many hours a pilot can fly a month. Pack noise-canceling headphones and an eye maskPacking a well-thought-out carry-on can improve your long-haul flight experience, Yusri said.

☆ I'm a plastic surgeon who does Brazilian butt lifts. BBLs are my most popular procedure, but some people shouldn't have it done.
▼ + stars: | 2023-02-19 | by ( Jen Glantz | ) www.businessinsider.com time to read: +7 min

Dr. John Paul Tutela has offered Brazilian butt lift surgery since he started his practice in 2014. I started offering the BBL procedure as soon as I opened my practice and it continues to grow in popularity. Getting a Brazilian butt lift requires pretty aggressive liposuction to help sculpt the body's shape. I'd never tell this category of people to gain weight for the surgery, I'd just recommend they don't do it. What is the recovery time for a Brazilian butt lift?

☆ This Home Gym Equipment Watches You Work Out. That’s (Mostly) a Good Thing.
▼ + stars: | 2023-02-17 | by ( Ashley Mateo | ) www.wsj.com time to read: 1 min

MIRROR MIRROR ON THE WALL Not only does the Fiture Core ($1,195) show you an instructor to mimic, it can tell you what you’re doing wrong. Legging, $128, LiveTheProcess.comIMAGINE HOISTING a pair of heavy dumbbells off the floor in a sweaty gym or studio class: “Keep your back straight!” a trainer might bark, or “squeeze your glutes!” When you’re working out at home, by contrast, no one tells you what you might be doing wrong. Enter a new class of at-home fitness equipment that monitors your movements and can correct you in the moment. These devices use a type of artificial intelligence called computer vision, a field related to how machines interpret photos and videos. A company will train its software to understand the mechanics of how the body moves, then equip it to identify proper form.

☆ 22 Unique Valentine’s Gifts for Men Who Have Everything
▼ + stars: | 2022-12-19 | by ( ) www.wsj.com time to read: +12 min

From the cocktail gadget that will level-up his drinks to the ultimate undershirts, these are presents you can purchase with confidence—no gift receipt required. This edition has a wood cabinet with metal plaques, die-cast metal houses and hotels, gold-foil stamping and money-holding drawers. Buy Side’s favorite automatic cocktail maker works with pre-measured pods and his favorite spirits to dispense cocktails at the push of a button. For more great gadget ideas, check out our roundup of the top gifts for your favorite techie. Even better, the jean material “came ready-to-wear with no awkward break-in period, plus a custom liner.”—Additional reporting by Leslie Yazel

☆ Six Exercises Every Golfer Should Know and Everyone Else Should Try
▼ + stars: | 2022-11-12 | by ( Jen Murphy | ) www.wsj.com time to read: 1 min

For golfers, “nice butt” is at least as pleasing a compliment as “nice putt.” That’s because strong glutes are vital for a solid golf swing. The three muscles that make up the rear end—the gluteus minimus, medius and maximus—help move the hip joint and stabilize the pelvis.

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