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News & Advice
Skip the Gatorade and opt for a postworkout drink containing both carbohydrates and protein, say researchers at Saint Cloud State University in Minnesota. They had 13 people drink either a carb-plus-protein solution or a carb-only drink after losing 2.5% of their body weight to sweat. Those who drank the carb- protein mixture retained 15% more fluid than those in the carb-only group, and 40% more than those who drank only water. Protein aids fluid absorption and helps prevent it from leaving cells, accelerating recovery, say the researchers. Two good carb-plus-protein drinks are Accelerade and PowerBar Performance Recovery.
Some trainers swear that each color—part of the spectrum of light, or energy—can affect your workout. Experts are just now studying this one, but it can’t hurt to slip on a bright sports tank. Red is thought to boost heart rate and energy, says Christina Leon, creator of the Colorgize fitness method, which incorporates color and lights into gym classes.
Turns out your workout really starts with your morning chow. British researchers found that people who eat carbohydrate- rich, high-fiber breakfasts burned twice as much fat while exercising. Apparently, low-fiber breakfasts heavy in refined carbs raise the level of insulin in your blood, limiting your body’s ability to use fat for fuel. The breakfast prescribed: ½ cup of muesli with 1½ cups of low-fat milk and ²/³ cup of low-fat yogurt. Bon exercise!
New Moves
The next time you’re face-to-face at the gym with the Lat Pull-Down machine, which strengthens your upper back and biceps, try these exercises to work new muscles and get improved results.
Standing V-Pull Stand facing the bar about 2 feet away from the seat, holding the bar with your hands just outside the curves, palms down. Keeping your arms straight and your back steady, pull the bar down from eye level to your hips. This variation still hits your lats but also forces you to contract and stabilize your abs. Make sure you allow your arms (not your back) to move the bar. Select a weight that you can complete 2 sets of 10 reps with.
Peaking Biceps Curl Sit at the machine and hold the flat section of the bar so that your palms face you and your biceps are next to your ears. Leaning forward slightly, curl the bar behind your head, contracting your biceps. Perform 2 sets of 10 reps. This move hits hard-to-tone areas—the tops and outsides of your biceps.
Steel yourself against cold and flu season by exercising regularly now. In a yearlong University of Washington study, women who exercised 5 days per week—taking 45-minute walks, for example—were 66% less likely to catch a cold in the last 3 months of the study than their couch-sitting counterparts.
Good posture on the bike is key to avoiding injury. To make sure you’re riding right, adjust your seat so that your leg is straight if you place your heel on the pedal at the bottom of its revolution. Next, arch your back (like a bridge) and bend your elbows slightly. Finally, push your shoulders forward so that your pecs help carry the weight of your upper body.
Download Some Inspiration
Rev up your exercise routine with these heart-pumping music and fitness products:
Cardio Coach: Spice up your workouts with cues set to music you can pedal, climb, or stride to (itrain.com; $1+ per workout or $10/month).
Trainer on Call: Pick from over 80 superstar instructors for customized daily routines synced with your own play lists (podfitness.com; $20/month).
Walking Buddy: Prevention columnist Chris Freytag leads interval workouts for walkers (prevention.com/walking; free). — the editors of Prevention
Changing Gears
Running, by definition, is simple and repetitive. Left, right, breathe. Repeat. Here’s how to shake up the routine:
Switch speeds. Rather than your usual loop, run out halfway, turn around, and come back. Go out at a conversational pace. On the return, aim to shave 30 seconds to 3 minutes off. You’ll learn about pacing and using different gears. Busting out in the second half will also help you burn more calories and become more aerobically fit, and, by changing the setup, you’re challenged and reengaged in your workout, says Jenny Hadfield, Chicago running coach and coauthor of Running for Mortals.
Organize a running book club. When you’re running at conversational pace, discuss a chapter. This multitasking feat will make the distance seem secondary.
Alternate the leader. Every 30 seconds to 2 minutes, someone new sets the pace. Varying the speeds will keep things lively, and trying to keep up with someone quicker will improve your performance.—Steve Calechman
