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Walking more could solve most of our problems, and we're not just saying that for the sake of a great opening line in these difficult times. If you're using your hour's exercise to walk or had already vowed to walk more this year back in January you'll be glad to know that it does help you get fitter overall, to burn off some extra calories, and just to feel better and improve your health generally. Better still, there is solid scientific proof that walking helps to achieve more than just basic fitness goals.

Let's talk health benefits of walking first: they are enormous, in particular the positive effects of walking on our hearts. According to Harvard Health, walking is as beneficial for human heart health as running you'll just need to do more of the walking than you would of the running (not that hard for most of us).

Next, walking may well be the best way to maintain a healthy weight, even more so than going to the gym. According to the NHS, this doesn't mean that you shouldn't do any other type of exercise (and there is some evidence that exercising at the gym or at least doing proper home workouts is better if you're trying to lose weight), but it is true that a brisk 30-minute walk at least five days a week has been linked to lower BMI rates and slimmer waists. Moreover, frequent walking has been shown to improve our metabolic rates, which also helps to maintain a healthy weight.

And what about our mental health? This is where the research gets even more interesting. According to Shane O'Mara, Professor of Experimental Brain Research at University College Dublin, walking can not only alleviate mental health conditions such as depression, but it has also been shown to make us smarter by keeping our brains engaged. When we walk regularly, we become more extraverted, less neurotic, more creative and better able at solving problems.And, of course, while we're all suffering the stress and anxiety of coronavirus and lockdown, good mental health is all the more important.

Not that we necessarily need all this scientific proof to know that walking feels good and makes us feel well. How much walking should we be doing? The recommendation is pretty consistent across all sources: half an hour a day at least five days a week. For most of us, this will be pretty achievable at the moment and when life goes back to normal, simply skipping a couple of stops on public transport every morning, or going out for a walk during lunch will do the trick.

What's even better is that you don't need any special gear to walk. The perfect workout regimen is free for all. However, you can invest in a Fitbit (see our list of the best) to make tracking how much you're walking easier and to keep you motivated.

Today's best Fitbit Versa, Fitbit Ionic and Fitbit Inspire deals

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Walking is better exercise than going to the gym how to boost your workout - Real Homes

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TLCs popular docu-series My 600-lb Life had recently aired its latest season at the beginning of 2020. The eighth season featured around 15 clinically obese patients looking to shed weight and regain their health. The show had one of its best runs with the most successful stories and inspired people worldwide. John and Lonnie were two such patients whose grit and determination were fiercely applauded! The brothers not only lost weight on the show but also stayed committed to the process after the filming wrapped up.

Lonnie, 35 years old, and John, 34 years old, belonged to different cities in Texas. The two jointly made the decision to travel to Houston and enroll in Dr. Nows weight-loss program. The duo opened up about their heartbreaking journey and what exactly triggered their addiction to food.

By the time the brothers were around ten years of age, both of them were around 200-lbs. This happened due to their mothers remarriage. Their step-father ill-treated the duo, which in turn led them to search for safety and comfort in food. Another issue that caused their addiction to spiral out of control was when Lonnie came out as gay as a teenager. His mother was a religious and conservative woman who had raised her children the same way and chose to ignore the revelation. John, too, couldnt process the information at that time. This made Lonnie withdraw into his shell and food helped him cope with his depression. John took to food as well as a means to deal with the growing distance between him and his brother.

But the duo soon realized the consequences of their weight gain. After joining Dr. Nows program, they worked together and motivated each other. Both of them admitted that the process was extremely challenging and not for the faint-hearted. The changes in diet and inclusions of exercise regimes made the journey tougher than they had expected. By the end of 12 months, Lonnie, who had weighed 612.7 lbs, managed to lose 245 lbs and came down to 368 lbs. John, who had weighed 686.5 lbs, lost 294 lbs and came down to 393 lbs.

John and Lonnie are back home and doing extremely well. The brothers have finally mended their relationship and are closer than ever, thanks to the program. Both of them had shared in recent interviews that they have been sticking to their diets, eating healthy, and staying active.

Lonnie also shared that he and John call each other daily for chit-chat and also to keep track of their daily progress. John added that he is now able to play ball with his son and spending time with his family has become easier. The duo emphasized on the fact that one should never give up. They feel confident and worthy again. This is definitely reflected in Johns Facebook post.

While Lonnie is keeping a low-profile these days, John has made a public Facebook page. He doesnt update it much but he recently uploaded a picture of him and Lonnie, and the two definitely look slimmer and healthier! The brothers have also been hosting live sessions and answering fan questions about fitness and leading a healthy lifestyle.

Read More: Where are Jennifer and Marissa Jess Now?

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Where are John and Lonnie Hambrick Now? My 600-lb Life Update - The Cinemaholic

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JEDDAH: Around the world, Muslims eating habits and sleeping patterns change during Ramadan with the obligation to abstain from eating and drinking during daylight hours.

However, this sudden shift in routine needs to be handled carefully since our bodies are not used to this lifestyle.

Apart from spiritual advantages, fasting offers several health benefits. However, depending on ones health, every individual should adapt to this routine in their own way.

Several weeks before the holy month, people began circulating health tips on social media, including hints on weight loss, detoxification, ways to fight fatigue and dealing with bad breath.

Experts frequently warn people against blindly following online tips because of the health risk. In many cases, these suggestions lack scientific proof, and are accompanied by exaggerated claims and testimonials.

Arab News caught up with some health experts to discuss common misconceptions during Ramadan and asked them to provide helpful tips for healthy fasting.

People often view Ramadan as a chance to lose weight because tgheir food intake is lower than usual.

Dr. Mohannad Badghaish, a senior registrar in internal medicine, agrees that fasting can help shed extra weight and offers several guidelines.

Eat three balanced meals a day, including breakfast, dinner and sahoor. Each meal should consist of 30 percent protein, 15-20 percent fat and 50 percent carbohydrates, while also maintaining daily workout, he said.

Clinical and sports dietitian Sundos Malaikah advises against aiming for rapid weight loss, suggesting a gradual behavioral change that can be maintained during and after Ramadan.

Weight that is quickly lost will most probably be quickly regained. It is scientifically proven that such diets often fail. I always try to promote improving your relationship with food first, learning about hunger and satiety cues, while gradually changing eating behavior, she told Arab News.

People often adopt an all-or-nothing approach to changing habits, while taking things step by step is more sustainable and healthier, Malaikah said.

She suggests people avoid eating processed foods and rely on natural sources.

According to Malaikah, weight loss is simple if a person eats natural food and makes sure their food intake matches their energy needs.

Associating weight loss with less food is inaccurate, she said.

In a time where many people are worried about their health due to the coronavirus threat, fasting can help improve health when done properly.

However, an abundance of food and sweets not only prevents people from gaining the health benefits but also goes against the spiritual value of Ramadan.

Our immune system is quite complex and very powerful. There are no individual foods that will make it stronger. Unfortunately, that is a misconception. We can boost its fighting abilities by providing the right environment, which is staying physically active, getting enough high-quality sleep, managing stress and eating well, she said.

Badghaish also warned that excessive consumption of food has a negative impact on health and goes against Islamic teaching.

The Prophet Muhammad said: A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third of food, one-third for drink and one-third for air, he said.

Exercise is another important factor in weight loss, but there are conflicting opinions on the best time to work out during Ramadan and if it is wise to exercise while fasting.

Badghaish said that there is no harm in exercising while fasting, but for non-diabetics the best time to exercise is 60 to 90 minutes before breakfast/iftar.

Malaikah said that the benefits of exercising on an empty stomach are often exaggerated.

The claim we often hear is that our body is using our fat store for fuel. While that may be true, it doesnt mean fat loss. My body is using my fat stores for energy all the time simply because thats how it works. Using fat doesnt equate with losing fat, she said.

Therefore, the best time for a workout is whenever you can, and to lose weight you should watch your food intake.

Malaikah also offered a warning on detoxification diets or meals.

If our body had toxins in it, we would be lying in a hospital. Our body is equipped with strong mechanisms that detoxify and remove any harmful substances. No green juice will do that for you. Unfortunately, a lot of marketing tries to sell ideas that dont have much scientific evidence, she said.

If you want to make your body work at its best, do at least 150 minutes of cardio exercise during a week along with resistance exercises twice a week, and eat well and mindfully. Our bodies usually tell us when to stop eating and when to start. If we listened instead of continuing to eat while ignoring all these cues, our health would be better.

Many people usually experience headaches, fatigue, difficulties concentrating or doing our daily work while fasting, especially during the first days of Ramadan. Badghaish said that the main reason for these symptoms is insufficient compensation for the lost water and fluids from the body.

A man should drink about three liters of water per day, while a woman should drink 2.5 liters, he said.

Liquids that contain sugar are not recommended.

Caffeine also speeds up water loss, so its consumption should be reduced or avoided during Ramadan.

Bad breath may result from fasting due to lack of water and food for long hours, making one feel embarrassed and uncomfortable. However, it is possible to control the problem.

Malaikah said that certain types of food, such as spices, garlic and onions, can affect breath.

Maintaining proper oral hygiene helps brushing our teeth at least twice per day, using a mouthwash and flossing on a daily basis. Additionally, eating at least five servings of fruits and vegetables per day often helps as well, she said.

Breath odor can be a sign of dental or gastrointestinal problems that might need expert help.

Among the causes of bad breath with the digestive tract are oesophageal reflux, high blood sugar and liver failure, Badghaish said.

While fasting is obligatory for all healthy adult Muslims, there are exemptions for those who are ill or whose health could be affected by fasting, for example, pregnant or breastfeeding women and people with certain health conditions.

Read the original:
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Moong dal chilla recipe: How to make this quick, healthy Indian breakfast that can help you lose weight  |  Photo Credit: Getty Images

New Delhi: Moong dal chilla or cheela is a hearty Indian breakfast recipe. It is very nutritious and delicious as well. This Indian style savoury can be an excellent addition to your weight loss diet. Mung dal or mung beans are packed with vitamins, minerals, antioxidants, protein and fibre, which can help control craving and keep you full for a long time. You can make moong dal chilla using different healthy ingredients such as vegetable, paneer or Indian cottage cheese, which is also enriched with essential nutrients.

Chillas are thin and palatable pancakes loved by many. Moong dal and paneer chilla makes for a wholesome breakfast meal that can be enjoyed by your entire family. Not only this recipe is perfect for your weight loss diet, but it is also heart-friendly. Whats more both paneer and moong dal are versatile foods which you can use it in a variety of tasty dishes. They are high in nutrients and antioxidants that may improve digestive health, lower bad cholesterol and blood sugar levels.

This healthy moong dal chilla or moong dal and paneer chilla recipe is loaded with essential nutrients that are so good for your health and can be enjoyed by anyone.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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Moong dal chilla recipe: How to make this quick, healthy Indian breakfast that can help you lose weight - Times Now

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JEDDAH: Around the world, Muslims eating habits and sleeping patterns change during Ramadan with the obligation to abstain from eating and drinking during daylight hours.

However, this sudden shift in routine needs to be handled carefully since our bodies are not used to this lifestyle.

Apart from spiritual advantages, fasting offers several health benefits. However, depending on ones health, every individual should adapt to this routine in their own way.

Several weeks before the holy month, people began circulating health tips on social media, including hints on weight loss, detoxification, ways to fight fatigue and dealing with bad breath.

Experts frequently warn people against blindly following online tips because of the health risk. In many cases, these suggestions lack scientific proof, and are accompanied by exaggerated claims and testimonials.

Arab News caught up with some health experts to discuss common misconceptions during Ramadan and asked them to provide helpful tips for healthy fasting.

People often view Ramadan as a chance to lose weight because tgheir food intake is lower than usual.

Dr. Mohannad Badghaish, a senior registrar in internal medicine, agrees that fasting can help shed extra weight and offers several guidelines.

Eat three balanced meals a day, including breakfast, dinner and sahoor. Each meal should consist of 30 percent protein, 15-20 percent fat and 50 percent carbohydrates, while also maintaining daily workout, he said.

Clinical and sports dietitian Sundos Malaikah advises against aiming for rapid weight loss, suggesting a gradual behavioral change that can be maintained during and after Ramadan.

Weight that is quickly lost will most probably be quickly regained. It is scientifically proven that such diets often fail. I always try to promote improving your relationship with food first, learning about hunger and satiety cues, while gradually changing eating behavior, she told Arab News.

People often adopt an all-or-nothing approach to changing habits, while taking things step by step is more sustainable and healthier, Malaikah said.

She suggests people avoid eating processed foods and rely on natural sources.

According to Malaikah, weight loss is simple if a person eats natural food and makes sure their food intake matches their energy needs.

Associating weight loss with less food is inaccurate, she said.

In a time where many people are worried about their health due to the coronavirus threat, fasting can help improve health when done properly.

However, an abundance of food and sweets not only prevents people from gaining the health benefits but also goes against the spiritual value of Ramadan.

Our immune system is quite complex and very powerful. There are no individual foods that will make it stronger. Unfortunately, that is a misconception. We can boost its fighting abilities by providing the right environment, which is staying physically active, getting enough high-quality sleep, managing stress and eating well, she said.

Badghaish also warned that excessive consumption of food has a negative impact on health and goes against Islamic teaching.

The Prophet Muhammad said: A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third of food, one-third for drink and one-third for air, he said.

Exercise is another important factor in weight loss, but there are conflicting opinions on the best time to work out during Ramadan and if it is wise to exercise while fasting.

Badghaish said that there is no harm in exercising while fasting, but for non-diabetics the best time to exercise is 60 to 90 minutes before breakfast/iftar.

Malaikah said that the benefits of exercising on an empty stomach are often exaggerated.

The claim we often hear is that our body is using our fat store for fuel. While that may be true, it doesnt mean fat loss. My body is using my fat stores for energy all the time simply because thats how it works. Using fat doesnt equate with losing fat, she said.

Therefore, the best time for a workout is whenever you can, and to lose weight you should watch your food intake.

Malaikah also offered a warning on detoxification diets or meals.

If our body had toxins in it, we would be lying in a hospital. Our body is equipped with strong mechanisms that detoxify and remove any harmful substances. No green juice will do that for you. Unfortunately, a lot of marketing tries to sell ideas that dont have much scientific evidence, she said.

If you want to make your body work at its best, do at least 150 minutes of cardio exercise during a week along with resistance exercises twice a week, and eat well and mindfully. Our bodies usually tell us when to stop eating and when to start. If we listened instead of continuing to eat while ignoring all these cues, our health would be better.

Many people usually experience headaches, fatigue, difficulties concentrating or doing our daily work while fasting, especially during the first days of Ramadan. Badghaish said that the main reason for these symptoms is insufficient compensation for the lost water and fluids from the body.

A man should drink about three liters of water per day, while a woman should drink 2.5 liters, he said.

Liquids that contain sugar are not recommended.

Caffeine also speeds up water loss, so its consumption should be reduced or avoided during Ramadan.

Bad breath may result from fasting due to lack of water and food for long hours, making one feel embarrassed and uncomfortable. However, it is possible to control the problem.

Malaikah said that certain types of food, such as spices, garlic and onions, can affect breath.

Maintaining proper oral hygiene helps brushing our teeth at least twice per day, using a mouthwash and flossing on a daily basis. Additionally, eating at least five servings of fruits and vegetables per day often helps as well, she said.

Breath odor can be a sign of dental or gastrointestinal problems that might need expert help.

Among the causes of bad breath with the digestive tract are oesophageal reflux, high blood sugar and liver failure, Badghaish said.

While fasting is obligatory for all healthy adult Muslims, there are exemptions for those who are ill or whose health could be affected by fasting, for example, pregnant or breastfeeding women and people with certain health conditions.

Read the original:
Saudi Arabia keeping 'all options open' to deal with virus impact: Finance Minister - Arabnews

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Anyone who has ever searched on Google for strategies on improving nutrition or getting faster would need a few lifetimes to parse through the advice those queries return. But there does seem to be a more targeted and beneficial way to use online tools to learn about those goals, according to new research.

The study, published in the Journal of Medical Internet Research, focused on the impact of a web-based exercise and nutritional education program for 105 people who were obese with hypertension. About half were part of a control group that received usual medical care without any online education programs.

The other half received medical care, but also worked through a self-administered online program for three months, which included education on healthy lifestyle choices, daily habit changes, behavioral issues that could cause challenges, and reinforcement of progress. They also received a list of recommend foods and advice for physical activity.

Nine months after the interventions were complete, researchers took a look at the participants health markers. The people who used the online program showed a significant decrease in body fat mass, body mass index (BMI), and blood glucose levelsa measure used to determine risk of developing diabetes. They also showed considerable increases in functional capacity for aerobic exercise, as well as lower blood pressure.

By contrast, the participants who didnt use the online program went in the other direction, with significant increases in BMI and blood glucose.

The results for those using the online program were so notable that all of the people in the control group were subsequently offered the educational material once the study was complete, lead researcher Juan Francisco Lison, M.D., Ph.D., of the Department of Medicine at Cardenal Herrera University in Spain told Runners World.

Whats the takeaway for those who arent fortunate enough to be part of a lifestyle intervention study? That structure and pacing really do matter when it comes to making changes like getting more activity and eating healthier.

[Run faster, stronger, and longer with this 360-degree training program.]

Each of the first five modules in the study were activated a week apart and the last three were activated two weeks apart, Lison said. That gave participants time to absorb the material, put it into practice, and do some homework before new material became available.

Simple strategies can easily be incorporated into daily living in a cost-effective and scalable way, and it can empower people with education about health, said Lison. That increases confidence and encourages them to manage their habits.

In other words, step away from the Internet search firehose and find a more structured program insteadsuch as an online coaching or training programthat includes a number of beneficial behaviors and preferably stretches out over at least a few months. Doing so can not only improve your performance, but help you become a more well-rounded runner, too.

See more here:
A Structured Online Training Program Has More Health Benefits Than You May Think - runnersworld.com

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Living with chronic pain isnt easy in any part of your life. However, the good news is you dont have to forgo your fitness routine. In fact, by committing to a regular workout routine, youre not only improving your health but your body will feel better too.

Exercise has been called the miracle drug because of the countless benefits to the human body and often recommended as a major component in the management of numerous disorders, Christopher Harper, PT, DPT, OCS, tells SheKnows. Exercise improves blood flow to the brain and feeds the growth of new blood vessels and brain cells. Exercise therapy is also the most widely used type of conservative treatment for pain, with systematic reviews advocating exercise therapy as effective in the management of chronic pain.

While Harper points out that its important for an individual to consult with their medical team before engaging in any exercise as well as recommends participating in a fitness program that is tailored to your own needs and health, the following exercises have been recommended by an array of personal trainers and medical health professionals for those managing chronic pain.

Jillian Michaels, health and fitness expert and creator of The Jillian Michaels Fitness App

When dealing with chronic pain I always recommend running any exercise regimen past your doctor. Every condition is different and while fitness can be extremely helpful in reducing chronic pain it can also exacerbate the problems greatly if done incorrectly or if you are engaging in a type of fitness that is simply not conducive to pain management.

In my experience, when I owned a sports medicine facility and worked directly with physical therapists and physiatrists, there are certain modalities that help to increase blood flow, improve mobility, and build strength that arent going to increase inflammation in the body.

Things like restorative yoga, tai chi, mat pilates, swimming or water exercises, light cycling, and even walking programs have been shown to help with conditions like fibromyalgia and rheumatoid arthritis, etc. I am not a fan of recommending a few exercises because the key is a fitness regimen that is consistent and has a variety of exercises within the modality. You dont want to do the same exercises repeatedly because it can actually cause repetitive stress, which leads to inflammation. So consider a program for beginners that incorporates the above mentioned modalities with the approval of your doctor.

Dr. Josh H Glass, certified Chiropractic Sports Practitioner, 2012 & 2016 USA Olympic Team Sports Medicine Staff

The two things that anyone with pain can start with is improving core strength and flexibility. Core muscles provide stability and support to the spine and pelvis, and the stronger they are the less likely chronic pain is to occur. Of course, always consult with your sports medicine physician if your pain persists or becomes worse. With any of these stretches and core exercises, stop if the pain increases.

Some basic core exercises to start with at home, include:

Improving flexibility will also aid in reducing chronic pain, by improving your posture and movement. Stretches should never hurt. You should stop any stretch that does. Stretching should be done multiple times a day. After any exercise and in the evening are ideal times. Short holds, 3 5 seconds long, are safest, says Glass, but longer holds are okay, as long as there is no pain. Do in sets of 5 10. Here are a few basic stretches that he recommends:

K. Aleisha Fetters, MS, CSCS, a certified strength conditioning specialist, online coach, and author of Fitness Hacks for Over 50.

Regular movement and exercise can be incredibly beneficial in easing symptoms of, and in some cases, treating, many forms of chronic pain. Strengthening the muscles of the core, glutes, and back can help reduce lower back pain. For example, the spinal erectors act as scaffolding for the spine. Fortify that structure and the compressive forces on the spine will decrease, she tells SheKnows. Strengthening muscles around any joint, such an arthritic knee similarly takes excess stress off of the joint. It also promotes lubrication of the joints, increases oxygen-rich blood flow to the area, and can improve joint mechanics. Research consistently shows that multiple forms of exercise can slow the progression of diabetic neuropathy and pain.

Benefits: Strengthens the core muscles and helps alleviate the chronic posterior tilt of the pelvis, which is a large contributor to lower back pain and even hamstring tightness. You can perform it on the floor or even on top of your bed, based on mobility and comfort.

Instructions: Lie face up with your arms and legs extended toward the ceiling, knees straight or bent. Press your lower back into the floor and brace your core. From here, while maintaining this back-to-the-floor position, lower one arm toward the floor above your head and your opposite leg toward the floor. You can straighten your knee as you do so to increase the load on your core. Lead with your heel. Pause when both are as close to parallel with the floor as possible without your lower back losing contact with the floor. Squeeze your core to draw your arm and leg back to start. Repeat on the opposite side. Thats one rep.

Benefits: The core includes your back. This exercise hits all 360 degrees of the torso to strengthen the transverse abdominis as well as erector spinae to address muscle weaknesses and postural issues that may be contributing to back pain.

Instructions: Get on your hands and knees. Your shoulders should be directly over your hands and your hips directly over your hips. Brace your core to tuck your pelvis so that you are in a flat tabletop position. Here, the bottom of your ribs should be pointed to your hips, rather than jutting down toward the floor. From here, squeeze through your back and glutes to raise one arm and your opposite leg, leading with your heel, until theyre parallel to the floor. Keep your torso stationary as you do so. Pause, then slowly lower your arm and leg to return to start. Repeat on the opposite side. Thats one rep. Prioritize maintaining a completely still torso over the height of each arm and leg raise. If this feels easy, you need to double-check your setup!

Benefits: Training the upper back does so many great things for the entire body, improving posture, spinal alignment, and helping to correct issues throughout the kinetic chain.

Instructions: Lie face down with your arms extended in front of you and positioned so that your thumbs point up toward the ceiling. This is the starting position. Pinch your shoulder blades together to raise your arms as high as possible without letting your chest leave the floor, then slowly and with control, return your arms to start.

Perform with your arms positioned in an I (arms straight overhead), a Y (arms diagonally overhead), and T (arms straight out to the sides), all with your thumbs pointing up. All motion should come from between your shoulder blades.

As is the case with anyone, says Fetters, its important for people with chronic pain to listen to their body and choose exercises that are right for their unique needs. Exercise can feel challenging, and sometimes even uncomfortable as muscle fatigue, but theres a definite difference between the feeling of a muscle working and pain. Anything thats experienced as sharp, stabbing, sudden, or occurs in or around a joint, as opposed to in the belly of the muscle, is reason to take pause and reassess both your exercise technique and selection.

Want more advice from real trainers? Heres some HIIT workout equipment one trainer is obsessed with:

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Best Exercises for People With Chronic Pain, According to Personal Trainers - SheKnows

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May In Montclair is a celebration of the physical beauty and the indomitable community spirit of Montclair.

Normally, its a month-long festival, kicked off in Watchung Plaza, with art shows, concerts, garden tours, health and exercise programs, fairs and markets presented to make people feel good about living, working, shopping, and spending leisure time as they celebrate the spirit that is Montclair. Although in-person events have been cancelled, May in Montclair is encouraging all organizations that are able to host online, virtual events to add those to the May in Montclair calendar.

What still endures, is the natural beauty of May in Montclair, thanks to the May In Montclair Committees fall planting of thousands of tulip bulbs, already in colorful bloom all over Montclair.

To celebrate its 42nd year, May in Montclair has distributed (and helped plant) 20,000 tulip and daffodil bulbs.Since 1979, May in Montclair tulip and daffodil bulbs have been planted and distributed free of cost to schools, park conservancies, houses of worship, and in the business districts all over town.

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May In Montclair Blooms Differently This Year - Baristanet

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As a community nonprofit organization whose three pillars are Youth Development, Healthy Living and Social Responsibility, the Summit Area YMCA hasprovided a variety ofonline activitiesfor kids and families to support the health and well-being of the community. Fromvirtual workoutsto activities foryouthandteens, tolow impact exercises, wellness tips and brain stimulating activitiesfor seniors, there are a number of fun and helpful resources available to all from the Y. The newest innovation from the Y movement includes12Bursts, an online website with activities toget kids moving and thinking!

Every day, the 12Bursts website has a Daily Dozen that includes 12 new 5-minute activities. Everything can be done for free at home and keeps families having fun with 12Bursts. Theres something for everyone, regardless of age or ability. Activities like Zoo & You asks each player to become their favorite animal. In High Knees, participants run or walk with high knees to the count of 10.

Due to COVID-19 we know families are spending a lot more time at home, where it becomes more difficult to get the recommended 60 minutes of daily physical activity, said Paul Kieltyka, President& CEO of the Summit Area YMCA. We saw a need for kids activities that could be accessed from anywhere, which hopefully helps ease the burden of our parents and our community. For over a hundred years, the Y has continuously evolved to meet the changing needs of our community. Were excited to offer something that is kid-approved and adult-friendly.

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12Bursts is designed to help kids and families engage with the YMCA virtually from the comfort of home. More than a four dozen bursts are already available, with more to be released in the coming weeks.

Learn more about 12Bursts at12bursts.org.

For moreresources during this time of uncertainty, visitthe Summit Area YMCA's community Virtual Resources page atwww.thesay.org/at-homefor materials, activities and resources for virtual workouts,

###

About the Summit Area YMCAThe Summit Area YMCA is one of the areas leading 501(c)(3) charitable organizations. Founded in 1886, the Summit Area YMCA has a history steeped in working side-by-side with our neighbors to ensure that everyone, regardless of age, income and background, has the opportunity to learn, grow and thrive. Each year, we serve more than 10,000 individuals with our free and fee-based programs and services in an area spanning the communities of Berkeley Heights, Gillette, Millburn, New Providence, Short Hills, Springfield, Stirling and Summit. Through the generosity of our members, donors, and partners, we are able to offer financial assistance for our programs and services to those with demonstrated need.

Link:
The Y's 12Bursts Brings Daily Exercise to Kids and Families at Home - TAPinto.net

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There are a ton of different ways to build big, strong biceps, and theres really no one definitive way to do so. In fact, when Broses passed down the 10 Commandments of Biceps Training to all of his fellow lifters he made a point to be creative with training and to enjoy it along the way.

These commandments are guidelines or best practices when trying to build big, strong arms, and by no means should be taken as an end all be all. So do they need to be followed to a tee? Not necessarily, but they could be useful to keep in mind when building effective arm workouts for the biceps.

Its also worth noting that there are vast differences in various coaches and athletes training ideologies when it comes to building arms, so thats also important to factor in reading the commandments below!

Effective arm training starts with a base understanding of what the biceps do and what their functions are. Understanding this can lead to better positioning and strategy behind exercises and methods of loading.

The anterior upper arm includes four muscles that are worth knowing: biceps brachii, brachialis, brachioradialis, coracobrachialis. The biceps brachii are a biarticular muscle, which means they pass two joints (shoulder and elbow) and have two primary heads (long and short).

Understanding how the four muscles above function can play an important role in strategic programming. For example, this is when considering isolation movements versus multi-joint exercises could come into play.

In arm training and all training in general really its important to consider the eccentric and concentric movement patterns, as doing so will help better facilitate adaptations and can help lifters train different points of the muscle.

When a muscle concentrically contracts, its primary goal is to produce enough force to move an object through a desired range of motion. As muscles eccentrically contract and lengthen, theyre controlling/decelerating loads and often mediating forces greater than what the said muscle creates.

The consideration of concentric and eccentric training for the biceps is important for building well-rounded arms. For example, when the biceps are in full contraction, their distal head will not be as trained as it would handling external load in a stretched eccentric position. (1) This is why preacher curls feel incredibly tough at the bottom range of motion versus the top.

While theres no perfect ratio for concentric:eccentric biceps training, a good, or more safe bet, is to simply provide each movement pattern with adequate attention in training. If one is getting ignored, then it could be assumed that a lag in growth will eventually become present and this concept leads us to our next commandment.

We could argue that effective biceps training is best summarized by strategically accommodating various exercises strength curves.A strength curve entails how an exercise changes in difficulty through different ranges of motion. This change in difficulty can lead to better programming.

And to go into another level of depth, a strength curves difficulty is not constant, as different implements will place different demands on the muscles/joints as they move through different ranges of motion. (2) For example, consider the concept of using a cable for a preacher curl versus a dumbbell. These two implements will require different amounts of force at different ranges of motion.

The biceps are able to produce the most force around 60-90 degrees of elbow flexion and theyre the weakest when fully extended and flexed. By remembering their strength curve, exercises and angles in performance can be plotted out to accommodate for the biceps potential to create force.

Some examples of this in action could be:

The best way to sum up the above is that its important to implement variations and a plethora of training methodologies, and speaking of training methodologies

Tempo is a seriously powerful tool when it comes to increasing and optimizing training efficiency. Tempo entails assigning time goals for specific movement patterns in exercise.

Generally, tempo will be written out with 3 or 4 numbers and will resemble something like: 4010.

Using tempo in training comes with a ton of benefits, but for the biceps specifically there are three benefits that are useful to keep in mind:

On top of the above benefits, using tempo can be a great way to improve and practice the skill of mind muscle connection.

Its easy to zone out during accessories especially when they seem tedious and boring, but doing so could be leaving gains on the table. The concept of creating a mind muscle connection with the biceps is easier said than done and takes a lot of practice.

In the sport of bodybuilding, mind muscle connection is a focal point for training. Its often compared to a form of meditation and frankly, thats not too far off from the truth of it.

By fully immersing the mind into training and focusing on the task at hand, contractions can become more meaningful and the body could experience extra benefits. For example, both internal and external cuing during exercise haven been suggested to play a role in increasing muscle activity.(3, 4)

At the end of the day, its a tough skill to develop, but it doesnt take a ton of extra time to do, and it takes nothing extra besides being present in the moment. Its a win, win for the brain and the body!

The biceps brachii are a biarticular muscle, so its important to train them like one. This means performing both compound and isolation exercises throughout ones program if the goal is building bigger and stronger biceps.

Some great examples of compound and isolation exercises that target the biceps can be seen below:

The compounds above will also work other muscle groups (primarily the back), so its a win win for loading multiple muscles at once and providing the biceps with different loading stimuli.

Optimal training frequency is a subject that is still being explored by research, however, we do have a fairly good basis for structuring frequency when the goal is strength and mass.

When it comes to training muscle groups specifically for maximizing hypertrophy, generally speaking, its suggested to train muscle groups twice per week. (5) Note, this is assuming volume is accounted for and increased over time, along with adequate loading to match an individuals needs.

The above may vary for advanced athletes and bodybuilders.

What looks great with a nice set of biceps? A strong pair of forearms.

Its important to also train up the forearms while building the biceps for both sport performance purposes and aesthetics. A balanced program mixed with compound and isolation exercises will usually be enough for building strong forearms, however, dedicated forearm training here and there can also have a ton of benefit.

Exercises like carries, holds, and fat gripped movements are good options for building strong forearms while also providing [some] benefit to the biceps.

This is big one because muscle-focused programs marketed to beginners is a huge marketing ploy for a few Instagram coaches out there. Now, this isnt to throw shade, but true beginners will benefit more with a variety of training that has some arm training programmed in over longer periods of time.

So while it might be inciting to buy that 21 day bicep blasting program, its not going to be incredibly beneficial in the long run without a solid foundation to stand on. Sure, there might be some temporary hypertrophy increases and the pumps will be nice, but the moment that frequency and volume drops, then the biceps usually return back to baseline.

If you do want to follow one of those arm blasting plans as a newer lifter, then do so, but create an after plan to transition into. For example, if youre training the biceps 4-times a week for a month and stop abruptly, then its wise to have a plan to transition into something like training them 2-3 times a week to avoid completely taking away their stimulus.

Whats a sure fire way to look like you have bigger arms in general? Simple, train the triceps and biceps.

The triceps make up about 2/3 of the arm and neglecting them can actually make the biceps look smaller than they actually are. An easy solution? Train both muscle groups with adequate volume, variety, and loads. If youre on the quest of bigger triceps, too, then check out some of our favorite triceps exercises.

Editors note: This article is an op-ed. The views expressed herein and in the video are the authors and dont necessarily reflect the views of BarBend. Claims, assertions, opinions, and quotes have been sourced exclusively by the author.

Feature imageBy Oleksandr Zamuruiev / Shutterstock

1.Franchi, M., Reeves, N., & Narici, M. (2017). Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations.Frontiers In Physiology,8. doi: 10.3389/fphys.2017.00447

2.McMaster, D., Cronin, J., & McGuigan, M. (2009). Forms of Variable Resistance Training.Strength And Conditioning Journal,31(1), 50-64. doi: 10.1519/ssc.0b013e318195ad32

3.Calatayud J, e. (2020). Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement. PubMed NCBI . Retrieved 30 April 2020, from https://www.ncbi.nlm.nih.gov/pubmed/28500415

4.Paoli, A., Mancin, L., Saoncella, M., Grigoletto, D., Pacelli, F., & Zamparo, P. et al. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise.European Journal Of Translational Myology,29(2). doi: 10.4081/ejtm.2019.8250

5.Medicine, A. (2020). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. PubMed NCBI . Retrieved 30 April 2020, from https://www.ncbi.nlm.nih.gov/pubmed/19204579

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