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If you want to tone up before the end of lockdown, theres one humble bit of fitness kit that studies show can help boost abdominal strength, aerobic capacity as well as increase lower-body strength especially for beginners.

Kettlebells have emerged as the lockdown hero of 2020, says Luke Barnsley, a trainer on the fitness app Fiit. He says they might look tough but underneath that exterior lurks a lifelong tool that can help you with virtually every component of your physical fitness.

But such is its power to transform (especially now gyms are closed), there has been a national shortage. Over the summer they were totally sold out, and even now they are in demand: John Lewis reported sales increasing by 292 per cent during the first week of November.

The primary reason kettlebells are good for us is because they add in weight training into our home workouts. Weight training should be a key part of anyone's training schedule, Jane Hart, co-founder of Get Me Fit, the fitness instructors platform, confirms. Not only for the obvious improvement in your muscle strength, calorie burning and metabolic rate, but weight training is also essential for maintaining good bone density. As we age our bone density reduces, so building a regular weight training session is essential to counteract this part of the ageing process. Multiple studies have shown that midlifers and older adults who lift weights also have better mobility, mental sharpness and metabolic health.

But kettlebells trump other weights, such as dumbbells, because of their handle, meaning you can swing them.A major advantage is that most kettlebell exercises tend to make the body move in multiple planes of movement, Dr Richard Blagrove, Lecturer in Physiology at Loughborough University, explains. Because exercises usually involve gripping the kettlebell with one hand, so muscles in the trunk and upper limb need to work harder to maintain posture and control movement patterns, compared to training with a barbell that weighs the same.

Many personal trainers recommend their clients buy a kettlebell as an essential bit of kit. Because of the shape of a kettlebell (most of the load is positioned below the handle so the end of the lever arm is heavier), they can be used for swinging type exercises, such as the kettlebell swing, that are ballistic and explosive in nature, Dr Blagrove explains. These types of exercise develop rapid eccentric (muscle lengthening) control in wide ranges of motion that can contribute towards strength development.

A study by Wisconsin University found that twice-weekly, hour-long kettlebell classes produced a 70 per cent boost in abdominal core strength, and also a marked increase in the aerobic capacity of participants. Meanwhile a trial in The Journal of Strength and Conditioning Research found that beginners trying out a kettlebell swing improved lower-body strength by 10 per cent and power by 20 per cent after five weeks.

He adds that even if strength is not your primary goal, kettlebells can help with cardio goals, too. Light to moderate weight kettlebells can provide a useful means of overloading some basic exercises beyond simply using bodyweight.

As personal trainer Caroline Bragg says:You can be very creative with kettlebells and that allows the workouts to be fun and effective in a relatively short space of time.

Hart recommends three basic moves for beginners. Kettlebell swings are always a favourite because they combine resistance and cardio in one movement, she says. Place your feet a little wider than shoulder width apart and your kettlebell between your feet. Grip the top of the handle with both hands, then push your hips back and bend your knees. Your starting position is with your arms reaching back between your legs, then thrust your hips forward until your hands and kettlebell reach chest height in a powerful explosive movement. Swing back between legs to the start position then repeat. For beginners aim for three sets of 10-15 reps.

Next up is a goblet squat essentially hugging a kettlebell as you squat. Start holding either side of the kettlebell handle at chest height, a few inches in front of your chest, Hart says. Keeping your feet hip width apart, engage your core, bend your knees and lower down as far as you comfortably can, keeping your body tall and back straight. Then, pushing through your heels power back up to standing. Repeat these reps 10-15 times for three sets.

Finally, try a kettlebell row to work back muscles. Start with a light weight for this one, Hart says. Take a big step forward with your left leg, as if you are lunging, then lean your left elbow on your bent leg for support. Keeping your core engaged, hips square to the front and your back straight, lean forward, lift back the kettlebell in your right bent arm, pull back and squeeze your shoulder blades. Lower your arm back in a controlled movement to the start position and repeat 10-15 times. Repeat on the opposite side. Repeat a full set 2-3 times.

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Kettlebells: The lockdown fitness trend and why you need to do it - Telegraph.co.uk

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LOS ANGELES, United States 2020:WMRhas recently published abusiness research report titled, GlobalFitness Clothing Market has gained incredible momentum in recent years. The steadily increasing demand due to improved purchasing power is expected to be a good sign for the global market.The report includes CAGR, market shares, sales, gross margin, value, volume, and other vital market figures that give an exact picture of the growth of the global Fitness Clothing market. Report offering you more creative solutions that combine our deep geographic experience, intimate sector knowledge and clear insights into how to create value in your business. Team subject matter experts provided readers with qualitative and quantitative data on the market and various factors related to it.

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This report has been prepared by experienced and knowledgeable market analysts and researchers. There is a dearth of data mapping, analysis and real-time decision-making between the layers of applications. The report has been aggregated by using a couple of research methodologies such as primary and secondary research techniques. It helps in collecting informative pieces of professional information for deriving effective insights into the market. This informative report helps in making well informed and strategic decisions throughout the forecast period.

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Prominent Key Players Covered in the report:ASICS Corporation (Japan),Adidas AG (Germany),Reebok International Limited (USA),Anta Sports Products Limited (China),Bravada International Ltd. (USA),Columbia Sportswear Company (USA),Fila, Ltd. (South Korea),GK Elite Sportswear (USA),Hanesbrands, Inc. (USA),Hosa International (China),Kappa (Italy)

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Fitness Clothing Market share (regional, product, application, end-user) both in terms of volume and revenue along with CAGR

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In conclusion, The Fitness Clothing Market report is a reliable source for accessing the research data that is projected to exponentially accelerate your business. The report provides information such as economic scenarios, benefits, limits, trends, market growth rates, and figures. SWOT analysis is also incorporated in the report along with speculation attainability investigation and venture return investigation.

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Fitness Clothing Market: The greatest challenges in the coming year | ASICS Corporation (Japan), Adidas AG (Germany), Reebok International Limited...

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A comprehensive Activity Tracking Fitness App market report may be a crucial a part of planning a business and arranged thanks to compile and document information about the Activity Tracking Fitness App Market industry, market, or potential customers. This report is structured by taking under consideration several steps which may be summarized as follows. 1. Create a page 2. Affix a table of contents 3. Abridge the report within the executive summary 4. Write an introduction 5. Write the qualitative research segment of the body 6. Write the survey research section of the body 7. Summarize the kinds of knowledge utilized in drawing conclusions 8. Share findings supported research 9. State conclusions and call the reader to action.

Major Players such as Fitbit, Inc., Apple Inc., adidas International Trading B.V., Motorola Mobility LLC, ASICS Corporation, Google Fit, Under Armour, Inc., Nike, Inc., Azumio, Polar Electro, TomTom International BV, Jefit, Inc., SAMSUNG ELECTRONICS CO., LTD., Sports Tracking Technologies, inKin Social Fitness, Wahoo Fitness.

Global activity tracking fitness app market is expected to register a substantial CAGR in the forecast period of 2019-2026. The report contains data from the base year of 2018 and the historic year of 2017. This rise in market value can be attributed to the growth in the levels of disposable income available with individuals, along with various innovations in technology as well as product development with advanced components integration.

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What is more, the statistical and numerical data of the persuasive Activity Tracking Fitness App market report is interpreted with the utilization of established and advanced tools like SWOT analysis and Porters Five Forces Analysis. The chief areas covered within the report include market definition, market segmentation, competitive analysis and research methodology. For a thriving business, its quite essential to urge knowhow of consumers demands, preferences, attitudes and their changing tastes about the precise product and this report is true there to unravel this purpose. The market report also provides the list of major competitors alongside the strategic insights and analysis of the key factors influencing the Activity Tracking Fitness App Market industry. Activity Tracking Fitness App Market is that the promising and best suited market report for the clients.

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Activity Tracking Fitness App Market Report Highlights:

Complete report is available @ https://www.databridgemarketresearch.com/toc/?dbmr=global-activity-tracking-fitness-app-market

SOME POINTS FROM ACTIVITY TRACKING FITNESS APP MARKET REPORT TOC:

PART 01: Executive Summary

Part 02: Scope Of The Report

PART 03: Market Landscape

PART 04: Market Sizing

PART 05: Five Forces Analysis

PART 06: Activity Tracking Fitness App Market Segmentation by Technology

PART 07: Activity Tracking Fitness App Market Segmentation by Furnace Type

PART 08: Customer Landscape

PART 09: Geographic Landscape

PART 10: Drivers And Challenges

PART 11: Activity Tracking Fitness App Market Trends

PART 12: Vendor Landscape

PART 13: Vendor Analysis

About Data Bridge Market Research, Private Ltd

Data Bridge Market ResearchPvtLtdis a multinational management consulting firm with offices in India and Canada. As an innovative and neoteric market analysis and advisory company with unmatched durability level and advanced approaches. We are committed to uncover the best consumer prospects and to foster useful knowledge for your company to succeed in the market.

Data Bridge Market Research is a result of sheer wisdom and practice that was conceived and built-in Pune in the year 2015. The company came into existence from the healthcare department with far fewer employees intending to cover the whole market while providing the best class analysis. Later, the company widened its departments, as well as expands their reach by opening a new office in Gurugram location in the year 2018, where a team of highly qualified personnel joins hands for the growth of the company. Even in the tough times of COVID-19 where the Virus slowed down everything around the world, the dedicated Team of Data Bridge Market Research worked round the clock to provide quality and support to our client base, which also tells about the excellence in our sleeve.

Data Bridge Market Research has over 500 analysts working in different industries. We have catered more than 40% of the fortune 500 companies globally and have a network of more than 5000+ clientele around the globe. Our coverage of industries includes

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Activity Tracking Fitness App Market Drives to Remain in Equilibrium during the Forecast Period || Future Plans and Industry Growth with High CAGR by...

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The fitness industry tends to save its best deals for December and January, when people are really starting to lean into the whole new year, new you ideaand need the tools to do it. As the COVID-19 pandemic has shuttered gyms across the country and people remain (rightfully) wary of breaking a sweat in shared spaces, its become damn-near impossible for brands to keep their best at-home gear and equipment (think dumbbells and cardio machines) on their virtual shelves. As such, Black Friday 2020 will be predominantly online to avoid crowds in stores.

With people settling in for a long winterand the majority of them still holding back on re-upping their gym membershipsfitness companies are stocked up and getting a jump on the seasons holiday sales to help everyone stay on top of their fitness goals. From splurge-worthy equipment to high-tech wearables, recovery gear to the best performance apparel, heres everything you can score at a steal for Black Friday 2020.

Been pining for a WHOOP Strap 3.0? The wearable provides a greater look at your holistic health and fitness by establishing a recovery scorefactored by your daily workout strain, stress, sleep, and heart rate variabilityso you can train smarter.The companys offering 25 percent off its annual membership (12 months). The deal runs from Black Friday through Cyber Monday. [whoop.com]

Nurvvs smart insoles are $100 off at BestBuy and Amazon, or 30 percent off at NURVV between November 25 and 30. What makes these so unique are the 32 sensors that track metrics like step length and footstrike while you perform certain running drills; they also sync with your headphones to provide personalized cues (like shorten your stride or increase your cadence) to help you run more efficiently. [nurvv.com]

Save $90 on a pair of headphones that can stand up to the toughest workouts. These sweat-resistant wireless buds hook over the top of your ears for greater comfort and stability. Each one has volume and track controls, but the internal sensors can detect when you put them in your ear so the music kicks in as soon as youre ready to go. And with nine hours of listening time, you could run a marathon, and then some. [$159.99, bestbuy.com]

Target is offering $50 off the latest iteration of the Apple Watch. In addition to sleep tracking capabilities, new features let you measure blood oxygen levels and take an ECG from your wrist to track important health markers that may clue you in to whether youre getting sick or not. And itll make sticking to your New Years fitness goals even easier when Apple Fitness+ debuts at the end of the year. [$349.99, target.com]

You may not be heading back into the spin studio anytime soon, but you can bring that experience home with the brands Soul for the Holidays offer (available until 11/30). This package includes the SoulCycle at-home bike, SoulCycle Basics bundle (which includes a bike mat, a SoulCycle x Jonathan Adler Grapefruit Pop Candle, and one set of two-, three-, or five-pound dumbbells), and a Theragun Elite by Therabody, totaling over $500 in savings. [$2,500, variis.com]

Get a low-impact, total-body cardio workout at home for $500 less than normal. The NordicTrack RW200 Rower has 24 levels of resistance to help you level-up with the machines built-in workouts (there are also thousands of interactive, trainer-led workouts that come with the free, 30-day iFit membership, included with this deal; otherwiseits $15 a month). When youre not using the machine, just fold it up for easy stowing. [$799.99, bestbuy.com]

Get 30 percent off sitewide through November 30 when shopping for performance lifestyle items fromRhone. Youll find everything from weather-proof winter jackets and vests to super cozy joggers and technical twill pants for when you make it back to the office. Its never a bad idea to stock up on elevated basics like jersey tees and quilted pullovers, too. [rhone.com]

Give your leg muscles some relief with the SPRYNG Deep Tissue Bundle, which is on sale at over 40 percent off for the holidays. The SPRYNG compression calf wraps are designed to reduce recovery time and improve overall performance, while the KNUCKLES Power-Up inner layer delivers localized compression that helps warm up your muscles pre-workout or recover better post-workout. [$199.99, spryngme.com]

Running apparel company Janji launches its only sitewide sale of the year on Black Friday, offering 20 percent of literally everythingincluding the latest gear, inspired by South Africa and winter weather essentials made from a new high-performance knit. On Cyber Monday, you can score 50 percent off gear from past collections. And in both cases, if youre a member of Janji Collective, you get an additional 15 percent off. [janji.com]

Fitbits Black Friday deals start on November 22, and include $50 off the new Fitbit Sense, which debuted in September. This wearables electrocardiogram function is FDA-approved, and comes with new tools for stress management, blood oxygen tracking, skin temperature measurements, and more. The Fitbit Charge 4 is also $50 off, the Fitbit Versa 3 and Fitbit Inspire 2 are $30 off, and the Fitbit Ace 2 is $20 off. [fitbit.com]

The rush for at-home workout equipment in 2020 led to a major spike in the cost of weights, but you can get a set of Bowflexs adjustable dumbbellsthe resistance of which can be changed from 10 to 90 pounds in five-pound increments with just the turn of a dialfor almost $1,500 off at Walmart right now. [$1,160.99, walmart.com]

This sporting goods and outdoor store has a number of Black Friday deals covering some of the most popular fitness and performance brands: You can get up to 40 percent off Adidas apparel; up to 30 percent off Costa, Oakley, and Ray-Ban sunglasses; and running shoes from brands including Adidas, Brooks, New Balance, and Asics; up to 25 percent off select styles from Under Armour and Nike; plus, up to 50 percent off fitness gear and accessories. [academy.com]

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The Best Black Friday Fitness Deals of 2020 - Men's Journal

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The recent rains have produced swarms of mosquitos.

Getting the pups out of the truck, I paused and slapped my arm.

Three mosquitoes died from the single slap, with two that had fresh blood.

As I removed them from my arm, I thought it would be a banner year for mosquito-borne diseases and heartworms.

But in an exam room last week, I gave my lesson on heartworms and heartworm preventative to a client.

Then I listened to the client discuss that they did not want to put their pets on heartworm preventative.

I know that there are different levels of care that people want for different pet and that money is often an issue and I let it go.

But later that night, I realized that many clients dont really understand why their dog needs heartworm medication.

Heartworm disease starts when a mosquito bites an infected dog. The microfilaria is taken up with the blood and move to the mosquito kidneys for two weeks of growth.

The slightly larger larvae are then deposited on the skin when the mosquito bites again.

The larvae quickly burrow into the skin and the capillaries of the skin. (By the way, over seventy species of mosquitos can transmit heartworm larvae.)

Once back into a dog (or ferret or cat), the larvae grow and molt and grow and molt again.

They outgrow the capillaries and start moving to the heart and lungs. The worms can be ten to fourteen inches long by the time they are living in the ventricles of the heart.

The foot-long worms then get together, mate and have babies. (The males can be differentiated from the females by a corkscrew shaped tail that holds on to the female to assist in mating.) These babies are picked up by a mosquito and the cycle starts all over again.

Cats, ferrets, foxes and some other animals all can get heartworms, but they may have some natural immunity that makes them not as susceptible.

Coyotes get heartworms about as often as dogs. (When I was in vet school, I concurrently worked on my masters degree and studied over 500 coyotes and foxes for heartworm prevalence. I received research awards and presented at national conferences.)

A foot-long worm in a small pet heart is bad news.

Heartworms damage the lining of the lungs and cause thrombotic events (clots) and granulomas due to dead or dying worms.

The constant cracking the whip motion of the worms in the blood vessels cause the pulmonary vessels to become thickened and tortuous.

The worms cause the valves to leak causing a reduction in cardiac output and pulmonary hypertension. The right side of the heart enlarges and can fail.

Although in the early stages a pet can look normal, severe or long term infections can cause coughing, difficulty breathing, weight loss, abdominal fluid retention, exercise intolerance and arrhythmias.

It can also damage the kidneys by a secondary antigen-antibody complex deposition.

Sometimes the worms get lost and are in strange places in the body. I removed a heartworm from the anterior chamber of an eye once.

Although it is very rare in our area, sometimes there are so many worms that the pet goes into caval syndrome. Worms cause enough problems with circulation that the heart beats too rapidly for the heart to fill and blood does not circulate. Sudden collapse and death can occur.

But most of the time, we find dogs are positive on a simple blood test at the annual exam.

And to be fair, more often we see tick-borne diseases than heartworm disease.

So, owners think that it is not important. After all, whipworms and hookworms can kill pets and fleas are bad. When we notice a problem, we treat the animal and they are all better.

But heartworms are different. When intestinal parasites die, they just move out with the poop. When fleas die, we give the pet a bath or vacuum.

When heartworms die, their graveyard is the lungs. The tiny white blood cells must clean up the foot-long worms. This is not an easy or quick procedure. If not done carefully, the patient may still die even after (or during) treatment. Not to mention, the drug is somewhat expensive (think hundreds of dollars.)

So, while it is okay to wait until you have fleas to treat them, heartworms really need to be prevented or killed while they are under the skin and tiny.

Prevention, not treatment. Especially, this peak mosquito year. Get your dog tested, get them on preventative and miss the expense and scare of heartworm treatment.

MJ Wixsom, DVM MS is a best-selling Amazon author who practices at Guardian Animal Medical Center in Flatwoods, Ky. GuardianAnimal.com 606-928-6566

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MJ Wixsom: Heartworms are serious pet threat - The Tribune - Ironton Tribune

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Ah the Internet, a great way for one to access a plethora of nutritional information. So convenient and fast!

Unfortunately, it also comes with a high amount of myths and misinformation that might endanger the lives of the general public.

According to the Herbalife Nutrition Asia Pacific (APAC) Nutrition Myths Survey 2020, Malaysia has scored the third highest in having personal confidence about nutritional knowledge.

However, that confidence is misplaced as the country has also scored the least in answering nutrition-related questions.

The survey and quiz were conducted in March 2020 with 55,000 respondents from Australia, Hong Kong, Indonesia, Japan, Korea , Malaysia, Philippines, Singapore, Taiwan, Thailand and Vietnam.

The survey included 48 True or False questions such as general weight management, breakfast, general nutrition, protein, carbohydrates, fats, vitamins, minerals and caffeine.

Here are some myths debunked by the Herbalife Nutrition Asia Pacific (APAC) Nutrition Myths Survey 2020.

Fact: It is important to note that fasting does not help everyone lose weight, specifically those with pre-existing medical conditions such as diabetes.

Those on medication for blood pressure or heart disease should avoid intermittent fasting unless they discuss this with their health care provider.

This avoids their blood glucose levels from decreasing and it reduces the risk of electrolyte abnormalities.

Fact: As we age, we may experience a gradual, progressive loss of muscle mass and function otherwise known as sarcopenia.

Fortunately, this process could be weakened by boosting our protein intake while also incorporating resistance exercise as part of our daily routine.

Fact: Caffeine is a natural compound which gives the central nervous system a bolt of energy, this compound can also be found in cocoa beans which are used to make chocolate.

The darker the chocolate, the higher the amount of caffeine. Caffeine is also found in guarana plants and these are often added to beverages.

However, the guarana plant is packed with antioxidants and it provides a gentle boost of energy to keep one energized throughout the day.

Fact: Our peak bone mass ( max bone size and strength) is dependent on our calcium intake and reaches its peak as we turn 30.

However, sufficient calcium intake throughout our life could reduce the risk of osteoporosis.

Calcium supplementation can protect against bone loss at older ages, especially for post-menopausal women with naturally higher calcium needs.

Fact: Our body already has its own way of removing toxins from various organs such as the lungs and kidneys.

However, there are ways for us to improve the bodys natural detoxification system which includes getting quality sleep, drinking more water, decreasing our salt intake and being more active.

Fact: Studies have shown minimal weight loss after the first year from very low-fat diets, making it an ineffective long-term weight loss strategy.

Our bodies need some fat to stay healthy, as it helps build cell membranes and hormones while aiding absorption of fat-soluble vitamins.

Fact: The Glycemic Index measures how carbs in food impact our blood sugar levels, but it cannot be completely relied on when choosing a healthy diet.

The amount of carbs and what it is being eaten with also need consideration.

Fact: Protein powder can be as good as protein from natural foods if derived from high-quality sources.

For example, soy protein from soybeans is a complete protein and it provides a full range of 9 essential amino acids for the bodys nutrition requirements.

According to Steven Chin, General Manager and Director of Herbalife Nutrition Malaysia, the widespread presence of nutrition myths on the Internet had led to a widespread of confusion over nutrition facts.

To help heighten the nutrition knowledge among Malaysians, we have been working closely with the Nutrition Society of Malaysia to promote accurate knowledge on food and nutrition.

We hope that consumers will be better informed in the long run and help Malaysians lead healthier lives he finished.

Herbalife Nutrition is a global company that offers high-quality, science-backed products, sold in over 90 countries by entrepreneurial distributors that provide a one-on-one coaching and a supportive community that inspires customers to embrace a healthier, more active lifestyle.

If you would like to test your knowledge on nutrition myths, check out the full survey and findings, on Herbalifes website HERE.

Do you know of any other myths about nutrition? Let us know on TRPs Facebook, Twitter and Instagram!

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Malaysians Overconfident On Their Personal Knowledge Wind Up Scoring Lowest On Nutrition Myth Survey - The Rakyat Post

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BOISE (KIVI) Before the pandemic hit, Kvell Fitness & Nutrition was preparing to open their third facility in the Treasure Valley, now they are done to one location, and this local gym continues to lose money.

Every single month, we have seen a decline in revenues, we have seen a decline in membership, said Brett Denton, the owner of Kvell Fitness & Nutrition. It has been challenging.

On Monday, a new public health order takes effect requiring businesses to follow social distancing and sanitizing recommendations from Central District Health.

Failing to do so carries a penalty of losing their business license for ten days for the first offense, 20 for the second offense and a year for a third offense.

Central District Health has also issued a new advisory that requires gyms to reduce capacity by 50 percent.

We visited a class where people were spaced out more than six-feet for social distancing purposes.

For gym business models, we cant operate at 50 percent capacity. That means we are not making any money, said Denton.

As we enter the holiday seasons with Thanksgiving, Christmas and New Years right around the corner, a time where people typically try to work out to keep the holiday pounds off, plus many people turn to fitness at the start of every new year.

When you look at what a gym, it really is a place to get healthy in all those different aspects of mental, physical, emotional and social, said Denton. I think for the most part, for most people working out is really hard, it is really hard to do on your own and its really hard when you dont know what you are doing.

So what options do people have? I attempted to build a gym in my garage in case the pandemic continues to get worse forcing another lockdown.

But I found out that not only is gym equipment costly, it is also hard to find because of the pandemic.

We have sold out of dumbbells, plates, bars and racks numerous times, said Michelle Spindler of Gym Outfitters Inc. Just getting the inventory has proven to be exceptionally challenging with pro-longed lead times from manufacturers.

Gym Outfitters has adapted its business model from selling equipment to gyms, hotels and collegiate weight rooms to supplying people with equipment for their own home gym.

So weve really focused on increasing our inventory to try and meet that demand so we can help people within our to achieve their health and fitness goals, said Spindler. I like to think weve been able to help a lot of people.

But to work out at home, people need to know what they are doing, get the equipment they need, but it is also really hard to work out by yourself and stay motivated.

I think humans need that we are social creatures, and a gym is a place you can go to escape everything else, said Denton.

So the question becomes when this pandemic finally ends, how many local gyms and fitness studios will still be standing?

For us, it is can we get enough people in to keep the doors open, said Denton.

Kvell Fitness and several other gyms have implemented virtual classes to help members, but Denton also says that it also takes away the social aspect of working out.

We know of two yoga studios that have already closed their doors for good during the pandemic.

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The fitness industry is reeling from regulations imposed because of the COVID-19 pandemic - East Idaho News

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Last month in book club we were talking about an adorable newborn baby we had just met over Zoom. Someone commented that the baby looks like their father. Another person piped up with an evolutionary explanation they had heard before newborn babies look more like their fathers so that the father will know theyre his and will help raise and protect them.

Some of us started wondering how something like that would even work. We agreed that this kind of paternal effect was possible and moved on. Later I looked it up only to learn that this popular hypothesis had been debunked nearly ten years ago.

Many of us have had conversations like this. In chatting about this or that, about babies, dating, or the mysterious lives of cats, someone brightly chimes "That's because of evolution!" It's easy to accept and internalize those ideas, re-hashing them at parties in an endless cycle.

This reflects a misunderstanding of both the process of science and the process of evolution. Any discussion of a scientific hypothesis to explain a pattern should ask first, "is the pattern real?" and second, "could anything else lead to the same pattern?" There is a fine line between its possible and its probable and the consequences of mistaking a possibility for the truth can be far-reaching.

Evolution is often treated as synonymous with natural selection, and natural selection is often boiled down to a single phrase: survival of the fittest. This oversimplification is easy to apply to everyday life but should we? If we dont carefully manage our assumptions and biases, we are in danger of the same sort of thinking that leads to Social Darwinism, in which Darwin's theory of natural selection is applied to justify social inequities between different groups of people. To prevent that, lets tease apart the concepts of evolution, natural selection, and fitness.

Evolution, in the broadest sense, means change over time. Societies evolve. Languages evolve. Technologies evolve. And species evolve, because DNA evolves.

Physical traits result from the production of various proteins in your cells. A gene is a piece of DNA that codes for a protein. Changes to DNA (mutations) create new versions of the same gene these versions are called alleles. Different alleles can make different proteins, or cause differences in how a certain protein manifests in the body we call this physical manifestation of gene products a phenotype.

Your phenotype for eye color is determined in part by how much of the protein melanin is produced and stored in the eye. Different combinations of alleles will lead to different amounts of melanin and different color phenotypes. Scientists used to think that eye color followed a simple inheritance pattern, because the allele for brown eyes is dominant over the allele for blue eyes. We know now that it is more complicated. The oversimplified version of the story led to the widespread, mistaken belief that two people with brown eyes could never have a child with blue eyes. Even in such a trivial trait as eye color, this misunderstanding of how inheritance works can have serious repercussions.

A child with heterochromia

Karl Fredrickson via Unsplash

Evolution determines the fate of any new mutation that occurs in a population. Evidence suggests that the original Homo sapiens all had brown eyes, and mutations created other alleles only more recently. On the molecular level, evolution is the change in allele frequencies in a population. Over time some populations evolved a high frequency of the allele for light eyes and consequently the light-eyed phenotype, but we cant know for sure what caused that evolution. Just because a phenotype is common in a given population or species does not mean it is adaptive or beneficial in that population's environment. It could be that the population just happened to be founded by individuals with that phenotype. This is a type of random evolution called the founder effect.

Some evolution is random, but not all. Humans, especially scientists, look for patterns and seek non-random explanations for natural phenomena. Our curiosity led to the discovery of natural selection. But to understand natural selection, you must first understand fitness.

In evolutionary biology, the word "fitness" is the capacity of an organism to survive and reproduce in a given environment. Individual fitness might be measured as the number of offspring an individual has over the course of their lifetime. The popular phrase survival of the fittest (notably not coined by Charles Darwin) doesn't mean much because it fails to account for reproduction. Survival alone will not lead to evolution if you dont contribute genes to the next generation. In social species like humans, this contribution can be indirect for example, helping to raise your sibling's kids increases your own fitness. Longer survival may or may not increase fitness, because it depends on the timing and frequency of reproduction. Fitness can also be measured as the overall reproductive rate of a given population. And most importantly: fitness is relative to the environment an individual that has high fitness in one environment might have low fitness in a different environment.

In an environment with infinite resources and minimal threats, most individuals would probably have the same fitness. Everyone would happily pass on their alleles, and the only cause of evolution would be random events. But we do not live in a world with infinite resources. Individuals need to compete for limited resources in their environment, and whoever is best able to acquire those resources is more likely to survive and reproduce. If there is a specific phenotype that helps individuals acquire and use resources more efficiently, individuals with that phenotype are likely to reproduce more than individuals with other phenotypes, and if it is heritable, that helpful phenotype will be more common in future generations. This change in frequency of a phenotype (and change in allele frequencies for the underlying genes) due to a fitness advantage is evolution by natural selection, otherwise known as adaptation.

One example of an adaptation in humans is the increased oxygen-carrying capacity of red blood cells in populations that live at high elevations. This phenotype is heritable and evolved (increased in frequency) in direct response to natural selection, because individuals with higher oxygen saturation have higher fitness at high altitude. Whether or not a phenotype is an adaptation depends on a) whether it confers a fitness advantage in its environment, and b) whether its function evolved because of that fitness advantage.

There are cases where the function of a phenotype confers a fitness advantage, but the trait did not evolve as a result of natural selection for that function. Some traits affect fitness through multiple functions, but they are only considered to be an adaptation for the function that they originally evolved with. One example is the structure of feathers in birds. Evidence in the fossil record indicates that the earliest feathers to evolve were not used for flying, and it is now thought that feathers may be an adaptation to survive colder temperatures, because they provide insulation. So although feathers are used for flight, and flight provides a fitness advantage in many environments, feathers are not an adaptation for flight. Traits like this whose current function differs from an ancestral function are known as exaptations.

Adaptation is a natural consequence of variation and differences in fitness, but it doesn't yield perfection. Phenotypic evolution is constrained by physical and genetic limitations. Some mutations increase fitness in one way but decrease fitness in a different way; this is an evolutionary trade-off. For example, when predators are around, Trinidadian guppies are under selection to put more energy towards reproduction, but also under selection for fast-start swimming to evade predators. Increased reproductive capacity in females makes that fast-start more difficult, so there is a direct trade-off between those traits.

Sexual selection, which is caused by preferences in mate choice, can also lead to trade-offs. For example, in widowbirds, females have a preference for males with long tails, but for the males, making a longer tail comes at a cost more energy. So why do the females care about a long tail? Why not choose a partner who is really good at acquiring resources? To the female, thats exactly what she is doing. The long tail is a signal that the male has been successful enough to have energy to spare on tail length, and will probably have successful offspring as well. In the case of Jacksons widowbird, male tail length was shown to be positively correlated to body condition, so this is considered an honest signal of fitness.

Another important note on adaptation. Phenotypes are not created as a result of a specific need, but they can evolve as a result of that need. Random mutations create new phenotypes. A phenotype will persist in the population if it has no effect on fitness and remains in existence by random chance. A phenotype will increase in frequency in a population if it increases the number of offspring that individuals contribute to the next generation.

This distinction between evolution and creation is especially important in the context of the origin of life. Evolution does not attempt to explain the origin of life. It explains how life has changed after it originated. It also explains the origin of new species, most famously described by Darwin in On the Origin of Species. It is generally accepted among evolutionary biologists that all species on Earth have a common ancestor, the original organism, the Last Universal Common Ancestor (LUCA). The main piece of evidence for this theory is the shared genetic code the translation of DNA into proteins. There are some very solid hypotheses out there for what that original organism was, and how life on Earth originated, but the theory of evolution is not in the business of answering those questions.

Natural selection is beautiful. It is easy to observe and model. It is one of the most widely-loved and studied processes among evolutionary biologists. Its no wonder that it has captured the imagination of the public we value meaning over randomness, order over chaos. A basic understanding of natural selection gives us optimism that the world is improving, leading to a better future. But natural selection is so appealing that we forget two important facts: that natural selection is just one of many mechanisms leading to physical and behavioral traits, and natural selection only occurs when there is variation in fitness, and humans are intelligent enough to be aware of and influence that variation.

A male widowbird

Via Wikimedia

There are a lot of possible explanations for why my new baby friend may resemble her father more than her mother although as she grows and changes, the consensus is that she looks like both of her parents. If there were data to support the idea that most babies resemble their father (which there are not) then the realm of possibilities gets a little more interesting, and we begin to speculate. The idea that this resemblance is an adaptation to induce men to care for their own children (and the implication that otherwise they would abandon them) fits very nicely into the gender roles that many human societies perpetuate. Armchair evolutionary psychologists love to reinforce gender stereotypes, touting that men are built for fighting and hunting and not caregiving, or women are less promiscuous and more inclined to prefer monogamy than men.

Confirmation bias kicks in: people who want these statements to be true will believe them to be true without looking for good evidence. And of course, this danger goes beyond gender stereotypes to racial and ethnic stereotypes. Our concept of race has roots in biased, poorly done studies that were held up to justify slavery in the 19th century. Notions about biological races persisted into the 20th century, when racist interpretations of the theory of natural selection led to eugenics movements around the world, including the Holocaust. The misuse of evolutionary concepts in social situations has allowed white supremacy to maintain its hold on American society, despite the fact that there is no valid scientific evidence for human races. Unfortunately, understanding that there is no biological basis for race does not eliminate racism or its real impact on human health and wellness. Systemic racism and racial trauma have devastating consequences, particularly for Black Americans.

I believe that fitness the ability to survive and reproduce is a basic human right. The existence of natural selection in nature does not justify its application to social policy. The synergy of intelligence, compassion, and social structure in humans has created a unique opportunity to prioritize equity and even the fitness playing field within our species. Some of our greatest achievements as a species have increased access to resources and raised each others capacity to survive and reproduce. These innovations are cultural adaptations rather than genetic adaptations they are passed down through culture rather than DNA. But unfortunately, in the US these innovations are more accessible to people with money, and money has become a proxy for fitness. Survival of the richest.

Humans are unique from other species in our ability to shape our environment to increase our fitness rather than waiting for our bodies to adapt. We are empathetic, we are compassionate, but we are also selfish and cruel. What do you value more: your own fitness, or your humanity?

Read more:
Evolution doesn't work the way you think it does - Massive Science

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Weight loss: To melt belly fat, overall fat loss from the body is needed

Weight loss: Have you dreamt of having toned and flat abs like a fitness trainer? Then you have landed just at the right place! Sweat trainer Kayla Itsines says that training her arms and abs is one of her favourite workouts. This is not just because it gives you a flat stomach, but also because it helps in improving stability in the body and improves overall strength. "Arm and ab workouts go hand in hand - like leg and glute workouts - because the muscle groups activate together to help with stability and exertion," she writes in the caption of one of her posts on Instagram.

As part of Monday Motivation today, we are going to talk about how you can get abs like Itsines herself. "How can I get abs like yours? This is a question I get asked all the time. I always try to break down this question when it gets asked. If you are asking "how can I just get defined abs without changing any other part of my body, then what you are basically asking is: how can I spot reduce?" she explains.

Also read:Belly Fat Exercises: 6 Exercises For Flat Abs That You Can Do At Home

As we have mentioned several times earlier, melting belly fat can be more difficult than you think. And focusing on just your abs, or thinking that you can define only your abs by working on them is not going to help. As Itsines says, you cannot spot reduce or lose fat in specific areas of the body.

When you aim towards losing fat from just your abdominal area, you need to lose fat from your whole body. "The best way to do this is to stick to a workout routine that targets your full body, eat a healthy and balanced diet, drink lots of water, and get enough rest," she says.

Targeted exercises can help in strengthening specific parts of your body, like abs and core. To build muscles in these areas, you can try the workout in the video shared below.

Also read:Want Flat Abs Without Going To The Gym? Here Are 6 Body Weight Exercises You Can Do

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Yesterday, billionaire rapper Jay-Z and tennis legend Novak Djokovic announced a new business venture, an investment in the at-home fitness equipment brand CLMBR. The deal makes perfect sense, given that since the COVID-19 pandemic began in March, the way people work out has been forced to change. In an interview with Forbes this summer, the vice president of research and product marketing at Mindbody reported that the platform had seen a 56% jump in the use of video workouts and a 78% increase in the use of livestreamed classes compared to 2019. In October, Fast Company interviewed the CEOs of trendy gyms and fitness services including Barrys, Tracy Anderson, and Orangetheory, who all reported an increase in use of their virtual offerings as well.

As this industry explodes, celebrities are, of course, getting in on a piece of the pie, as investors, collaborators, and even simply as users. Below, AD rounds up the workout programs which not only allow you to sweat it out in the privacy of your own home, but which also come complete with an A-list stamp of approval. Plus, as an added bonus, these stylish people tend to select or develop products with sleek design, which, if were being brutally honest, is more important to us than burning calories.

CLMBR

While the machine does not fold down, the base is removable, which helps with storage.

This vowel-less brand backed by Jay-Z and Djokovic will launch two at-home vertical climbing machines in 2021. While the machines are somewhat largeit is unlikely youd put it in a living roomtheyre no clunky treadmill either. We wanted to ensure the most important quality of the machine was not a single attribute but instead a subtle balance between a natural aesthetic beauty and visual simplicity with pure functional efficiency, the companys chief design officer Nat Carruthers tells AD. This drove us to ensure we created a machine that was an honest and authentic expression of its intended use while being simple and elegant to fit seamlessly into your home and daily routine. It is certainly innovative, and according to Djokovic, its great for your body. Vertical climbing has been known to be an incredibly efficient total body workout without impact, he said in a release. In addition, it puts your body in a neutral spine alignment, which is important for me as an athlete.

Peloton

Peloton users can now work out to Beyonc-themed playlists.

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Even Jay-Z and Beyonc Have Hopped on the Virtual-Fitness Bandwagon - Architectural Digest

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