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Excerpt from:
Local fitness center impacted as Chicopee reverts to Step 1 of Phase 3 - WESTERNMASSNEWS.com

Forget the fitness center.

In a Covid-era world, in-room workout options are quickly becoming de rigueur at many high-end hotels.

"I think that prepandemic, the private, in-room gym was traditionally seen as something typically reserved for VIPs who might request to have equipment set up in the penthouse," said Victoria Batten, director of sales and marketing at the Langham New York. "But the pandemic has made a lot of people realize it's nice to have your own personal gym equipment. Many are still a bit fearful about working out with other people."

Fitness equipment in a Deluxe room at the Langham New York.

In response to such anxieties, the Langham New York recently launched its Work In or Work Out promotion. The offer includes accommodations in a Deluxe King Room as well as another adjoining Deluxe room at half price, with the second room able to be set up for either remote working and/or schooling or as a private fitness area.

If used as the latter, the adjoining room comes stocked with Technogym equipment, free weights, an exercise mat and ball, resistance bands and complimentary, on-demand fitness content, which can be accessed via the TV.

The equipment and weights can be customized according to individual preference, Batten added.

"We'll work with the travel advisor or the guest directly to make sure the gym meets their needs," she said. "If someone hates the elliptical machine and would rather have a stationary bike, we bring a bike up. There's lots of flexibility."

Customization is also a focus for lifestyle hospitality group SBE, which unveiled a partnership with luxury personal training brand Dogpound in late October. In addition to physical gyms in New York and Los Angeles, Dogpound also offers virtual training services.

"We were mulling the best way to roll out Dogpound across our facilities, and the pandemic hit, and it became a no-brainer that virtual training was the answer," said Philippe Zrihen, chief business officer for SBE. "The pandemic has clearly made people realize that working out in a virtual setting is not only doable but actually has many advantages."

SBE has already debuted in-room virtual Dogpound training at its SLS South Beach and SLS Brickell properties in Miami, with expansion to the group's Mondrian Doha hotel in Qatar to follow. According to Zrihen, the Dogpound programming is expected to be rolled out across SBE's full portfolio over the next six to nine months.

Under the partnership, SBE guests can connect with trainers through in-room tablets for live training sessions. Workouts are personalized, and the tablets can be taken to other areas of the property, such as the beach, should a guest prefer to exercise outdoors.

"Ultimately, variety is hugely important in fitness," said Zrihen. "People are working out more and more, so there's a need to diversify beyond the typical routine every single day. And because fitness isn't our primary line of business, that means that, as a hotel, partnering with brands that can provide that flexibility and variety for you is the wave of the future."

Mandarin Oriental Hotel Group has similarly opted to forge strategic fitness partnerships, linking with wellness video subscription platform Grokker to offer guests complimentary in-room yoga, Pilates and other fitness content at properties worldwide.

Working out with a Mirror interactive fitness system.

In the U.S., Mandarin Oriental has also deployed Mirror fitness systems in suites at select locations.

Mirror, which is an interactive, digital fitness trainer that looks like a full-length mirror, provides users on-demand access to live and prerecorded fitness classes and training sessions, with more than 50 different fitness genres available, from kickboxing to barre to dance cardio.

"There's a growing awareness of the need for in-room fitness options," said Jeremy McCarthy, group director of spa and wellness for Mandarin Oriental. "One downside of the traditional fitness center is that fitness training has become much more niche and personalized. One guest does yoga, another does CrossFit, another may do dance classes. It's getting harder and harder to provide a single space that caters to all our guests."

At Hotel Esencia, a 45-room boutique property just south of Mexico's Playa del Carmen, guests will soon be able to opt for private accommodations that offer a wealth of fitness options. This month, the hotel debuted five Rooftop Wellness Suites, which each span two floors and feature amenities like a Mirror system and weight kit as well as add-on options like a Peloton bike or treadmill. The suites also offer a rooftop pool, outdoor shower and steam sauna and can be connected to a separate suite below to create a family-style villa.

"These suites are essentially your own private spa and fitness facility," said Hotel Escencia owner Kevin Wendle.

But despite surging demand for privacy, SBE's Zrihen doesn't envision the hotel fitness center disappearing altogether. While in-room fitness options are likely to continue gaining traction post-pandemic, he believes that a communal gym will always be an important amenity for guests who "want a reason to get out of their room or get motivated by being around others."

As for the future of in-room fitness, Zrihen looks forward to seeing just how far technology can push the envelope.

"As technology keeps on improving and we tap into things like artificial intelligence and virtual reality, the experience of working out on your own virtually will evolve," he said. "We believe technology will play a huge role in fitness, and it'll be exciting to see where it goes."

Original post:
Hotels embrace the evolution of in-room fitness in Covid era - Travel Weekly

Resistance training is an increasingly popular way to build strength, lose weight and get in shape. But despite its many benefits, it can also be time consuming which is why many fitness enthusiasts have started incorporating supersets into gym routines. When done properly, supersets have the potential to help you build strength and muscle all while spending less time in the gym.

Sometimes called paired sets, supersets are a form of strength training in which you perform a set of repetitions of usually two exercises, back-to-back with minimal or no rest between them. The exercises should also target opposing muscle groups namely the agonists (the force-generating muscles) and the antagonists (the muscle that relaxes when the agonist contracts). For example, leg curls (where the hamstrings are the agonists and the quadriceps the antagonists) would typically be followed by leg extensions (where the quadriceps are the agonists and the hamstrings the antagonists) to make up a superset.

However, many people perform supersets incorrectly. Many believe supersets to be the same as compound sets, in which two exercises engaging the same muscle group are performed back-to-back. Or they get confused with contrast training, in which two similar exercises are paired to increase power, the first performed with a heavier load, while the second is performed explosively with a lighter load such as heavy squats followed by vertical jumps. Many also think supersets comprise upper and lower body exercises performed in succession.

Based on current research, it appears that supersets can be a time-efficient way to develop muscle size and strength in the short-term when done properly.

Researchers have compared the effect of performing exercises in a traditional sequence (for example, completing four sets of bench presses before moving onto the next exercise) and as supersets. They found superset workouts are faster (completed in 31 minutes as opposed to 40) because the superset exercises were done in pairs, instead of pausing after each individual exercise.

They also found supersets required the body to use more stored energy (such as fat and carbohydrates) during exercise and for an hour afterwards. This could ultimately increase fat burning, and may even lead to more muscle gain as supersets mean more work is performed.

A similar study also found that supersets required a person to work 8% harder than traditional sets. This means that you can use supersets to complete more resistance training in the same or less time and this may be as effective as traditional routines. Working harder may also burn more calories during and after exercise.

Another study had participants perform a pair of pull-push exercises (bench pull and bench press) in both traditional format and as supersets. Rest periods for all types of exercise were controlled to two minutes, so that each training session only lasted ten minutes. They found that supersets allowed participants to work harder as they were able to complete more reps in ten minutes compared to the traditional format. More work completed in the same time demands greater effort, which could result in greater strength and muscle gains (although this hasnt yet been proven).

Not only that, but the order superset exercises are performed in could also impact performance. One study found that performing a leg curl followed by a leg extension allowed participants to perform more reps while feeling less difficult to perform than doing the exercises in separate sets. The researchers werent sure why this was the case, but it could be due to the large quadriceps muscles being activated during the leg curl, making the leg extension easier to perform.

Supersets may also be slightly less exhausting than traditional sets. One study compared a superset (bent over row followed by a bench press), with two versions of compound exercises (either a dumbbell bench press followed by a regular bench press, or a back squat followed by a bench press). Participants also completed a control session of three sets of bench presses.

All pairings comprised three sets of ten repetitions at 65% of the maximum load a person was able to lift in one repetition, with two minutes rest in between sets. Participants found all paired exercises felt difficult to perform and resulted in loss of speed and power compared to the control session. However, the superset felt less difficult to perform than the control or the compound exercises and resulted in less speed loss overall so was likely to be more effective when time was limited compared to the other formats.

Its worth noting, however, that many of the above superset studies used different exercise intensities, and had people lift different volumes of weights, making it hard to properly compare results. For example, reducing intensity (with lighter weights), while increasing volume (with more repetitions) might enhance muscle gains over the long-term, while low volume, high-intensity supersets might be better for developing maximal strength and power.

Most superset studies have only looked at the effects in the short-term, during a single exercise session so its uncertain whether theyre more effective than traditional resistance training for building strength, muscle size, or both. Results will likely depend on the combination of the number of sets, reps, load and rest periods performed.

But in the short-term, current evidence shows supersets allow you to complete more work in less time because of their intensity. This has the potential to burn more calories, both during and after the training session. But the intensity (loads lifted), volume (number of sets and reps) and order of the exercises within the superset are potentially important for maximising these benefits.

More here:
Supersets save time in the gym which may help you reach fitness goals faster - The Conversation UK

Pam Moorhead (center) teaches outdoor workout classes which are also broadcast over Zoom. (Courtesy Health and Soul Fitness)

Ive always had a passion for helping people become healthier and improve their quality of life, she said. I got my undergraduate degree in exercise physiology and my masters in corporate health education.

Moorhead spent time as a personal trainer and group teacher before launching Health and Soul Fitness in Cedar Park about four years ago.

I started it as a way to incorporate more of the whole person into healthour mental and emotional well-being as well as physical health, she said. I also believe fitness is a fun way to bring people together. It breaks down some of the barriers and lets us get to know people while were all sharing similar goals.

When COVID-19 hit and everyone went into shelter-in-place, Moorhead said she quickly found new ways to help the community connect through fitness. She switched to online classes and even created a new one for people who had been previously working out at a gym.

At the end of any session, Moorhead makes a point to spend a minute or two chatting with everyone on Zoom, just as they used to do when they would finish up in-person workouts.

We talk about our healthy habits for the week, set an intention or say something positive about ourselves, she said.

Moorhead has kept all of her regular clientele through the pandemic while also adding new members, she said. After shelter-in-place orders were lifted she added outdoor workout options, which she also broadcasts live via Zoom.

Even as restrictions ease and more in-person events may safely happen, Moorhead said she will always offer a mix of online options going forward.

There are a lot of people that prefer to do their workouts from their living room for the sake of time and convenience, or comfort level, she said. I know there are a million offerings online people could do for free, but I watch you and coach you. I can help you safely do your exercises and give you encouragement.

Moorhead said she will work with any person at their level and help them safely take their mind and body to the next level.

I have been in the field so long, and I understand the different complexities of health and fitness, she said. I know its not all about just getting to a gym. Theres a lot that goes into the health journey and I like to help people wherever they are, and then get them to the next step.

Moorhead offers a free weekly, outdoor community class every Saturday from 8:15-9 a.m. at Good Shepard Lutheran Church, 700 W Whitestone Blvd., Cedar Park.

Here is the original post:
Health and Soul Fitness offering in-person and online workouts in Cedar Park - Community Impact Newspaper

The excitement surrounding their new hobby temporarily fizzled as their own lives evolved. Then just over a year later, Johnson convinced Dawson to return to the ice cream machine for a more serious go at things.

We created dream flavors, combinations that had never been made, Dawson said. Its funny how different our worlds were, but it was it was just like undeniable, he (Johnson) was like, We have to get back, we got to make some flavors. And so, we we started back in and the rest is kind of history.

JD's Ice Cream's "Lunchbox" ice cream includes Sweet n salty pretzel ice cream, pieces of oatmeal crme pie, and a PB&J swirl.

Ready to take the next, sweet step, the friends have rented space in Spark Fairborn, a co-working office and kitchen incubator in downtown Fairborn. There, they will be making small batches of limited-supply, homemade ice cream. New flavors will be announced on Facebook each week and the first people to claim them will have dibs.

The first flavor drop is expected to happen this weekend, with a call for orders to happen as soon as the first weekend in December.

Just starting out were gonna make as much as we can, show it to whoever we can and just kind of invite the community to like grow with us and follow us on the journey, Dawson said.

If all goes well, Dawson said they would love to work with local grocers and possibly grow to ship nationwide.

Were definitely like really happy to do the Dayton scene first, Dawson said. We both love Dayton, its where we both grew up and (Daytons been) super cool and supportive.

As both Dawson and Johnson lead physically fit, healthy lifestyles, Dawson said theyve had many people ask if their ice cream is comparable to lighter ice cream brands like Halo Top or Skinny Cow.

Customers can expect an ice cream more akin to Ben & Jerrys, according to Dawson.

We want (people to have) just wonderful experience, Dawson said. You know, we definitely dont want to lean into fitness stuff too hard because its kind of polarizing, but like, we are pretty happy to say, Hey, you can enjoy these foods you like in moderation and not feel guilty. We want people to know that.

People can follow Johnson and Dawsons ice cream journey, and soon, can order their own pint, by following JDs Ice Creams Facebook page, by searching on Facebook for @jdsicecream.

The founders of JDs Ice Cream say there is no connection between their venture and JDs Old Fashioned Frozen Custard in Englewood, which opened in 1998.

Here is the original post:
Their friendship forged by a love of fitness and ice cream, duo will soon sell frozen creations - Dayton Daily News

Lets admit it, finding the motivation to exercise during the winter season is tough. And who doesnt love to stay in bed on a cosy winter day and snack on some pakoras and hot drinks?

Its true, winter tends to make you lazy and laid back when it comes to working out. You can burn calories in winters just like in summers. Cold weather can actually boost your endurance. In lower temperatures your heart does not work as hard as it does normally, you sweat less (no smell) and you spend less energy, all of it means that you can exercise more efficiently.

Exercising in winter can help in improving the entire system as we breathe in cold, crisp air during this time. Its the perfect time to work on that summer body youve always wanted.

Additionally, exercising releases feel-good brain chemicals, serotonin and dopamine which can help reduce anxiety and stress.

Things to keep in mind while exercising:

Always wear layers

Wearing the right winter workout outfit is extremely important as dressing too warmly is a big mistake when exercising in cold weather. The best way to stay warm and dry during winter workout is to learn how to properly layer your clothing.

Avoid cotton as it absorbs sweat and can make you feel cold. Start with a thin layer of synthetic material which helps you to draw away that sweat from your body. One may need to experiment to find the right combination for themselves based on their intensity of workout and comfort level.

Choosing the right footwear

Choosing the right kind of footwear for a workout can actually help you reduce the chance against common injuries such as ankle twist, fractures, muscle tear etc.

It doesnt matter whether your workout involves cycling, running, walking, a shoe like the Skechers Go Run 7+ is an excellent choice as it fits perfectly, is lightweight and made for almost every type of workout.

It is designed for flexibility and comfort because of the hyper burst cushioning, making it lightweight and keeps you comfortable during daily long runs and even marathons.

Stay hydrated

You are more likely to get dehydrated in cold weather because cold air tamps down thirst. While you may not need the same water intake as during summer, you still need to maintain the same approach to hydration.

Drink water before, during, and after your workout and pay attention to being thirsty. Always keep a water bottle with you while exercising. There are also android and iOS applications that help you to set reminders to drink water in like every 1-2 hour.

So get out of your bed, make the most of this winter season and work on that summer body!

Read the original here:
Say NO to laziness and YES to fitness this winter - The Statesman

Healthy eating means providing your body with the necessary nutrients to maintain your health, feel good, have energy and sustain or boost your performance. Whatever your sporting level might be, good nutrition is important for everyone.

The food we eat provides the necessary energy we need to survive and perform. Your body requires the following nutrients to thrive:

A healthy diet will include a good balance of all the nutrients above. On a basic level, food sustains every bodily function through the energy it provides our bodies with it is, plainly, the fuel we need to survive.

There are, of course, many qualities of fuel. Providing our bodies with healthy food, especially for athletes, is not only important to lead a better life but to have enough energy to exercise and, more importantly, recover and improve.

Take control of your health.

Good eating habits will vary from individual to individual based on their activities and lifestyles, yet there are overall guidelines all fitness enthusiasts should follow to ensure success in their sporting journey.

Eating healthy does not only prevent many forms of disease, but also helps athletes perform to the best of their ability, as it impacts strength, injury risk, performance and recovery.

Good nutrition will ensure that the hours you spend training are not wasted.

Follow these seven healthy eating habits to succeed in your fitness journey.

The key to healthy eating is to balance the energy you consume with the energy you expend. You should eat enough calories to sustain your daily activities without topping over what your body needs, as this will lead to weight gain.

Conversely, eating and drinking too little will lead to weight loss and, in the case of athletes, poor performance and an increased risk of injury.

For most people, eating the right amount of food (a balance between calories consumed and calories burnt) is the most important eating habit to follow to stay healthy.

A good and easy way to invest in your health is a quality blender, as a good one will last a lifetime, give you full control over what you add to your food, and provide you with easily digestible, nutrient-rich foods, creams or sauces.

Generally, the more processes your food has gone through, the lower its nutritional value.

The term whole foods describes natural, unprocessed foods (usually comprising a single ingredient). Whole foods tend to be nutrient-dense and have fewer calories per serving than processed foods.

To make sure youre getting the most out of the beneficial elements packed in fruits and vegetables is to, largely, eat them in their natural form.

While there are many (often conflicting) diets out there, one consistent finding is that a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.

Having full control of what goes into your food is not only cost-effective but also the healthier option, as you can avoid empty calories and the added preservatives and sweeteners that come in most packaged food. It also means you can make meals and snacks based on your personal eating preferences and taste.

For example, with a blender you can make your own nut butter out of 100% peanuts, or a whole fruit smoothie.

Get up to $190 off select Vitamix blenders only this weekend or while supplies last

Often overlooked, an important way to stick to healthy eating habits is to enjoy the food you eat.

A plain rocket salad, while excellent for athletes with its rich vitamin stores, is simply quite boring. But preparing rocket in a fun way or adding it to your daily morning smoothie are great ways to include this excellent ingredient in your diet.

Find ways to make good food interesting (and delicious) and youre more likely to consume it.

A Vitamix Blender and accessories such as the Aer Disc Containerlets you whip, emulsify, muddle or foam ingredients according to your needs and taste. The Vitamix allows you to get creative with your diet, adding different textures to your dishes and presenting new ways to enjoy your food.

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Progress takes time, so consistency is key when it comes for forming and following healthy eating habits.

Just as one meal wont throw off your whole diet, you cant expect one healthy dish to suddenly make you feel great. You shouldnt feel bad about including refined sugars in your diet as athletes these are sometimes good sources of energy for exercise but make sure you stay consistent in your healthy choices.

Unless you have a specific disease or dietary requirement, no food needs to be entirely off limits. By basing the vast majority of your diet on whole foods, youll be able to enjoy occasional treats while still achieving excellent health.

A sustainable diet is one you can see yourself following for the next two or three years. An extreme diet might work wonders at first, but will prevent you from developing long-term, healthy eating habits.

Generally, foods that are easy to cook are more likely to be consumed. As humans with limited time, were more likely to choose to eat something hassle-free, even if its less nutritious, over a healthy meal if this requires a long time to prep or is complicated to cook.

Having meals pre-planned and ready enables you to consistently meet your fitness and performance goals. Pre-preparing your meals brings consistency and gives you more room to think about what youre eating (and will eat) and the amount of carbs, fats and protein in your food.

Proper regimented meal prep ensures youre getting the right amounts of:

Chopping or preparing your food in advance can also make your decision making easier in future as theres less hassle involved around your food, so youre less likely to stick a frozen pizza in the oven.

The Vitamix Certified Reconditioned Venturist V1200comes with a SELF-DETECT blending cup that allows you to quickly make your food, store it easily or take it to go.

Its nice and comforting to have a cookie cupboard, but having easy access to unhealthy choices makes us more likely to succumb to temptation. While you dont have to go to the lengths of forbidding yourself to have cookies, not having a separate, special place for them in your kitchen will reduce the chances of you eating them.

Create a new environment for yourself that makes healthier choices easier and bad ones harder.

For example, avoid the junk food isles when grocery shopping or add small barriers to unhealthy eating (such as putting a small amount of money away every time to finish a bar of chocolate, then donate the money to charity). Adding friction to unhealthy choices makes you less likely to take them.

Conversely, make healthier choices easier. Chopping an apple at the start of the day or replacing sweets with dates are both good places to start.

Another important healthy eating habit is to eat a wide range of foods to make sure youre getting a balanced diet and your body is receiving all the nutrients it needs.

A variety of colours and textures in your food is a good way to make sure youre meeting your nutritional needs. These include:

The chemicals that give foods their colours each have unique health benefits (for example, red foods contain important antioxidants, orange foods are high in carotenoids and green foods are packed full of fibre, vitamins and minerals). Eating the full rainbow means consuming a variety of foods so your body gets all the essential nutrients it needs.

Variety in your dishes is important for good health. With a Vitamix blenderyou can create steaming-hot soups or frozen sorbets, chunky salsas or silky smoothies. Best of all, you can pack full rainbows in all of them.

GO BEYOND BLENDING

When physically active, your body will use up more energy. This can help with weight control or loss if that is your aim, or you might find that you need to consume more food to replace the extra energy used.

Healthy eating habits for athletes can have many benefits, including:

Healthy eating is not just going to improve your quality of life now, but also ensure you live more years free of chronic disease in the future.

Athletic performance and recovery from exercise are enhanced by optimal nutrition. During times of high physical activity, all athletes should ensure they meet their nutritional needs to maintain body weight, replenish glycogen stores and provide protein for the building and repair of tissue.

Fuel yourself properly!

A blender is a great step towards healthy eating. Enjoy Cyber Weekend deals of up to $190 off on Vitamix blenders.

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All content within this article is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult a dietitian before making big changes to your diet.

View post:
7 Healthy Eating Habits All Fitness Enthusiasts Should Follow - BOXROX

We're about eight months into quarantine life, which means that we're about eight months into working-out-at-home life, too. Maybe you have your fitness routine all set by nowyou have your favorite at-home workouts, a strict schedule, and a spot to do your thing. Or you might have some kind of noncommittal exercise setup. There are moments when you keep to your routine and other times when you're spending more time on your couch. Or there's also the chance that you haven't been getting as much movement in during quarantine, and that's okay, too.

Whatever your fitness level or motivation, if you are wanting to take it to the next level or get started, it helps to have a few things on hand to get you moving. While you don't need a treadmill or Peloton bike or a very fancy at-home gym setup to get a good workout in, a pair of weights, a mat, resistance bands, and sliders can make a difference. The good news is there are so many good deals right now to help you complete your home gym or equip yourself with the basics. Here are some of the sales you don't want to miss.

Schwinn IC4 Indoor Cycling Bike ($899)

Give your home gym a serious upgrade with this indoor cycling bike. It has magnetic resistance for a smooth yet challenging ride. It's equipped with an LCD screen and three-pound weights, so you don't have to worry about adding on accessories. And it's designed to work with the Peloton and Zwift apps.

P.volve P.ball ($60)

P.volve is a streaming and in-person workout that involves resistance-based, high-intensity, and low-impact movements, which will tone and strengthen your muscles and body. I've taken a class before, and let me tell you, you'll feel the burn. The proprietary P.ball is an essential part of the workout, and it targets your glutes, thighs, and core.

Bala Bangles Weighted Bangles ($49)

You might be used to your normal exercise routine by now, but to avoid plateauing, you can add these weighted bangles to challenge yourself. Each one weighs one pound.

Story continues

Lululemon Lift and Lengthen Yoga Block ($18)

An essential for your at-home yoga practice, this yoga block will provide support when you're working on various poses and is great for stretching.

Alo Yoga Warrior Mat ($100)

Alo Yoga's mat has enough cushion and a no-slip grip, so you can go through your poses without worrying about your joints or sliding off. If you prefer a larger mat, you'll like this oneit's 6.2ft x 2.2ft x 4.2mm.

NordicTrack T Series Treadmill ($665)

Another investment for your home gym, this treadmill folds up for simple storage, so you don't have to worry about it taking up too much space 24/7. It comes with one month of iFit, so you can take live or recorded classes.

UrbnFit Exercise Ball ($32)

Use this exercise ball for all sorts of exercises, from Pilates to yoga to core workouts. And if you find yourself sitting most of the day, make it a point to stretch out on the ball and relieve any back pain a couple times throughout the day.

TRX All-in-One Suspension Training ($170)

With a TRX system, you don't really need that many other pieces of fitness gear or accessories to get a full-body workout in. It uses your body weight to strengthen and tone your muscles.

Gaiam Resistance Bands ($15)

Resistance bands help you build muscle and deepen your stretches. This set comes with three bands of various resistance levels: light, medium, and heavy. You'll also get a downloadable exercise guide for some workout ideas.

Degol Skipping Rope ($8)

Jumping rope is one of the easiest ways to get some cardio in. Plus, if a jump rope was one of your favorite playground accessories, you'll find that this just brings some nostalgic fun.

P.volve Sliders ($30)

Add some sliders to your set of at-home gym gear. They'll work out your legs, glutes, biceps, triceps, and core, depending on the movements.

Bala Bangles The Power Ring ($85)

The 10-pound Power Ring can be used for a number of full-body workouts. You can use it to press, swing, and squat.

BalanceFrom Colored Neoprene Coated Dumbbell Set With Stand ($45)

No home gym is complete without some weights. This set has weights in different sizes: three pounds, five pounds, and eight pounds.

AmazonBasics High-Density Round Foam Roller ($24)

You can't forget about recovery when working out. This foam roller can be used for stretching, strengthening, and balance exercise.

Fitbit Charge 4 ($100)

It's so easy to monitor your progress with a Fitbit since it tracks your heart rate and calories burned. The built-in GPS helps you look at your pace and distance during outdoor runs.

Theragun Theragun Pro ($449)

If you're serious about your post-workout recovery, the Theragun will be your go-to device. It provides deep massages and treats your muscles to a release of stress and tension.

Apple Airpods Pro ($200)

Even though I live alone and can blast music during my at-home workouts, I like to put in my AirPods to help me focus and get in the zone. The AirPods Pro are sweat resistant and noise canceling.

Alo Yoga No Sweat Hand Towel ($14)

It's helpful to keep a towel at hand for every workout. Who wants to worry about sweat getting in their eyes or in the way when you're working hard?

Apple Watch SE ($260)

The Apple Watch SE is water-resistant, so you can even swim laps in it. It tracks your heart rate, calories burned, steps taken, and so much more. It's a must-have for people obsessed with tracking their metrics and goals.

Hydro Flask 32-Ounce Wide Mouth Bottle With Straw Lid ($45)

And of course, you need to stay hydrated during your workouts, so make sure you have a durable water bottle. The Hydro Flask keeps beverages hot or cold for a long period of time and is easy to take anywhere. This one comes with a straw lid so you can easily grab a sip during an intense workout.

Next up: This Is the Best Time of Year to Stock Up on ActivewearHere's What I'm Buying

This article originally appeared on The Thirty

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20 Top-Rated Fitness Gear Finds You Won't Get Any Cheaper Than Now - Yahoo Lifestyle

There were a lot of injuries to key players in the first round of ISL 7...

The aftereffects of an improper pre-season are evident in how the teams have gone about their business on the field after the first round of matches in the Indian Super League (ISL) this season.

As the season enters into Round 2, injuries and fitness issues have hogged the limelight for a lot of clubs.

After several months without football and on-field training due to the Coronavirus pandemic and the lockdown, the ISL clubs set up camp in Goa to train a month before the season opener on November 20.

The foreign players came in batches and that meant none of the head coaches wereable to train with a full-strength squad for at least a month.

Goal 50 Revealed: The best 50 players in the world

Not going through a proper pre-season can be detrimental's to a team's progress. Moreover, the players will take time to reach full match fitness and are more likely to pick up niggles along the way.

Improper pre-season is only one of many reasons for players to pick up injuries. Even otherwise, the teams have had to deal with injury blows to tackles and bad landings.

ATK Mohun Bagan received the biggest hammer blow to their the season right after their first match when MichaelSoosairaj suffered a ligament injury. The former Chennai City player is set to be ruled out for the rest of the season.

Kerala Blasters missed the services of Rahul KP and Nishu Kumar for their season opener due to knocks they picked up inpre-season. Nishu returned for the second game but Rahul remains out of contention. Sahal Abdul Samad also picked up a quad strain was unavailable for the second match.

Mumbai City had to take off Raynier Fernandes in the 26th minute of their opening game against NorthEast United. The Indian midfielder suffered a groin injury. Odisha's Thoiba Singh had to be stretchered off the field in the second half of their game against Hyderabad.

Jamshedpur have also suffered a big blow as an injured Peter Hartley had to be replaced after the half-hour mark in their first game of the season. His replacement Narender Gehlot too had to be subtituted as he picked an injury.

Other than these, the return to full fitness of several key players is also anticipated in the upcoming rounds of matches. One such player is Brandon Fernandes, ISL's all-time top Indian assist provider, who injured his knee in the playoffs last season. He made a brilliant cameo appearance in Goa's 2-2 draw with Bengaluru but was an unused substitutein the second game.

The decision by the league to allow five substitutions this season is a welcome tweak and will help coaches manage the situation better if their players are under pressure in terms of fitness. Only five teams - Kerala Blasters, Bengaluru, Chennaiyin, ATK Mohun Bagan and Mumbai City have made use of five changes and going forward, coaches may be forced into rotating their squad more often and makingfive changes every game.

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ISL: Injuries and fitness hogged the limelight in the first round - Goal.com

Im someone who has always done his best to commit to a fitness regime. Countless gym memberships, hours of sweat (fortunately there has been no blood nor tears) and possible hearing problems due to excessive dance beats being pumped into my ears, and yet, no noticeable gains.

It wasnt until the lockdown this year and takeaway upon takeaway for dinner that I finally decided enough was enough and Id pay for personal training to put me on the right path. Not only has the one-on-one training allowed me to learn about new exercises and the benefits they have, but my PT also revealed to me that I simply wasnt eating enough to facilitate the figure I craved.

My BMR Basal Metabolic Rate, the minimum number of calories needed to maintain everyday functions was worked out to be 2,000 calories. It was highly likely I wasnt even hitting this when working out. No wonder I was noticing no significant muscle growth.

Image: DMARGE

By the way, Im aware that to many people/gym-goers, this is obvious information, but I was a little oblivious. I always had the fear that the more I ate, the fatter I would get. Eating more seemed counterintuitive.

Tracking food and calories is something I never thought I would find myself practising, but some 100 days later Im trying to log everything I put into my body on a daily basis.

For a few weeks I was estimating the portion sizes and weights of what I was eating and logging it in my smartphone app, but still, the scales werent showing me what I wanted to see.

I surmised that perhaps my estimations were way out, and I was perhaps eating too much or too little still. So I darted it to Kmart, picked up a $10 set of scales and upon first use, it was clear my estimations were skewed.

Image: DMARGE

Following a week of weighing two of the main meals I consume: chicken, sweet potato, broccoli, mixed nuts, muesli and chia seeds (not at once, of course, but breakfast and lunch), I hopped onto the scales and recorded a significant drop in body fat percentage and an increase in muscle mass.

Who would have thought? A simple $10 everyday item could be all that is required to make gains.

Image: DMARGE

Although can I put it down to using scales alone? The jury may be out, I may have simply had a good week at the gym, in the kitchen, and steered clear of excessive alcohol. However, even if coincidental, weighing out my food is something I will now continue to do. It wont cause any harm, at least.

For The Internet, it seems, weighing food for the purpose of accurately tracking calorie intake is one of the go-to fitness hacks. AsThe Fitness Chefsays, To eyeball food and estimate calories is only applicable to those trained in calorie counting.

For the untrained individual seeking fat loss, it may be short sighted to forego accurate tracking of their calorie intake. Obstinate refusal to measure accurate quantities of food may disarm their ability to portion accurate quantities of food that support their goal.

The Instagram post he captioned this with relates to fat loss, but the same mantra can easily be applied to weight gain too. Im finally playing with the big boys, then.

My PT started me on a calorie surplus diet of 3,000 calories, has since upped it to 3,500 in the hope I will be putting on real size in no time. Im going to need to replace the scales batteries sooner than anticipated.

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I Succumbed To The Internet's Favourite Fitness Hack In The Pursuit Of Greater Gains - DMARGE

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