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Self Talk
The next time you work out, talk it up with yourself. Researchers at the University of Wales at Bangor studied 300 athletes and found that those who talked to themselves in a positive way during exercise performed better. Thinking good thoughts isn’t enough—you have to say them, either “muttered or out loud,” says study author James Hardy, PhD. If you enjoy competitive sports, the vocalization is more effective in practice, say the researchers, because during competition thinking about the execution of a skill might detract from how well you execute it. Stick to descriptive terms rather than specific instructions. For example, if you want a smoother layup, instead of saying “take it easy at the basket,” just say, “smooth” or “soft.”
The next time you work out, talk it up with yourself. Researchers at the University of Wales at Bangor studied 300 athletes and found that those who talked to themselves in a positive way during exercise performed better. Thinking good thoughts isn’t enough—you have to say them, either “muttered or out loud,” says study author James Hardy, PhD. If you enjoy competitive sports, the vocalization is more effective in practice, say the researchers, because during competition thinking about the execution of a skill might detract from how well you execute it. Stick to descriptive terms rather than specific instructions. For example, if you want a smoother layup, instead of saying “take it easy at the basket,” just say, “smooth” or “soft.”
Simple Twist
Squats are an all-around, quality exercise that hits the quads (muscles in the front of the thigh), glutes (buttocks), and hamstrings (muscles at the back of the thigh). With a slight variation, you can add in the calves as well. Using dumbbells, straight bar, or machine, start with the classic squat position of legs shoulder-width apart. With your heels nailed to the floor, reach back with your hips and lower into a sitting position, not allowing your knees to go past your ankles. Push up through your heels to a standing position, and, at the top, shift your weight onto the balls of your feet and do a calf raise, making sure your ribs are stacked up over your hips to maintain proper posture, says Joan Pagano, author of Total Body Workout.
Squats are an all-around, quality exercise that hits the quads (muscles in the front of the thigh), glutes (buttocks), and hamstrings (muscles at the back of the thigh). With a slight variation, you can add in the calves as well. Using dumbbells, straight bar, or machine, start with the classic squat position of legs shoulder-width apart. With your heels nailed to the floor, reach back with your hips and lower into a sitting position, not allowing your knees to go past your ankles. Push up through your heels to a standing position, and, at the top, shift your weight onto the balls of your feet and do a calf raise, making sure your ribs are stacked up over your hips to maintain proper posture, says Joan Pagano, author of Total Body Workout.
Run Free
If you've got a beach in the neighborhood, consider leaving your shoes at home for your next run. Experts say that jogging barefoot strengthens muscles in your arches and might even stave off plantar fasciitis—an inflammatory condition of the foot. If you already have plantar fasciitis or have flat feet or high arches, however, keep your running shoes on. No sand in your zip code? Get a similar benefit from minimally built running shoes like the Nike Free (check them out at your local running store). Barefoot or not, scale down your mileage for the first few runs to give your feet time to adapt and recover.
If you've got a beach in the neighborhood, consider leaving your shoes at home for your next run. Experts say that jogging barefoot strengthens muscles in your arches and might even stave off plantar fasciitis—an inflammatory condition of the foot. If you already have plantar fasciitis or have flat feet or high arches, however, keep your running shoes on. No sand in your zip code? Get a similar benefit from minimally built running shoes like the Nike Free (check them out at your local running store). Barefoot or not, scale down your mileage for the first few runs to give your feet time to adapt and recover.
Rotation Sensation
Tennis , volleyball, basketball, golf, baseball, football: what do these sports all have in common? Besides projectile objects flying through the air at high speeds? They demand heavy use of the rotator cuff (muscles and tendons that stabilize your shoulder). To strengthen this integral sports muscle group, try the four-way pickup and reach: Standing with your left heel 2 feet in front of your right toes with your knees bent, hold a 5-pound dumbbell in your right hand just outside your left calf. Lift the weight across your body, rotating your wrist so that your thumb points behind you as you rise to standing with your arm above your head. Go back to the starting position with the weight in the same hand but with your right foot in front of your left. That’s 1 rep. Aim for 12 and then switch the weight to the left hand for the second set of reps.
Tennis , volleyball, basketball, golf, baseball, football: what do these sports all have in common? Besides projectile objects flying through the air at high speeds? They demand heavy use of the rotator cuff (muscles and tendons that stabilize your shoulder). To strengthen this integral sports muscle group, try the four-way pickup and reach: Standing with your left heel 2 feet in front of your right toes with your knees bent, hold a 5-pound dumbbell in your right hand just outside your left calf. Lift the weight across your body, rotating your wrist so that your thumb points behind you as you rise to standing with your arm above your head. Go back to the starting position with the weight in the same hand but with your right foot in front of your left. That’s 1 rep. Aim for 12 and then switch the weight to the left hand for the second set of reps.
Group Effort
Need help getting to the gym regularly? A 2006 A.C. Nielsen survey of 1,000 group fitness participants found that they visited the gym an average of 2.9 times a week. Gym members who don’t take classes show up about half as often, according to the International Health, Racquet and Sportsclub Association. What classes to consider? Spinning, step, and Tae Bo burn as many calories as 45 minutes of running at a 10-minute-per-mile pace, according to a 2006 study in the Journal of Strength and Conditioning Research. Body-sculpting classes are great for building bone and muscle but burn far fewer calories. Best bet: Tae Bo, which tones your body and zaps a load of calories.
Need help getting to the gym regularly? A 2006 A.C. Nielsen survey of 1,000 group fitness participants found that they visited the gym an average of 2.9 times a week. Gym members who don’t take classes show up about half as often, according to the International Health, Racquet and Sportsclub Association. What classes to consider? Spinning, step, and Tae Bo burn as many calories as 45 minutes of running at a 10-minute-per-mile pace, according to a 2006 study in the Journal of Strength and Conditioning Research. Body-sculpting classes are great for building bone and muscle but burn far fewer calories. Best bet: Tae Bo, which tones your body and zaps a load of calories.
Night Sweat
Not an early bird? Your body may be primed to exercise later in the day. A University of South Carolina study found that swimmers worked out harder—getting a greater calorie burn and more heart benefits—at 11 PM than at 5 AM. Body temp rises during the day, so muscles are more flexible and exercise feels easier. Still, the best time for a workout is when you’re least likely to skip it. If you choose evening, do it as soon as you get home— before dinner or other tasks interfere.
Not an early bird? Your body may be primed to exercise later in the day. A University of South Carolina study found that swimmers worked out harder—getting a greater calorie burn and more heart benefits—at 11 PM than at 5 AM. Body temp rises during the day, so muscles are more flexible and exercise feels easier. Still, the best time for a workout is when you’re least likely to skip it. If you choose evening, do it as soon as you get home— before dinner or other tasks interfere.
TREND WATCH: Plugging In
I f you’re still wavering, here’s one more pro-iPod argument: It’ll make running easier. The Nike+ shoes have an insole pocket for a chip that syncs into the nano and provides you with verbal information throughout your run – distance covered, distance remaining, calories burned, and pace. You can keep a log on your computer through iTunes. Garmin also has a watch with GPS that tracks the same storable information.
I f you’re still wavering, here’s one more pro-iPod argument: It’ll make running easier. The Nike+ shoes have an insole pocket for a chip that syncs into the nano and provides you with verbal information throughout your run – distance covered, distance remaining, calories burned, and pace. You can keep a log on your computer through iTunes. Garmin also has a watch with GPS that tracks the same storable information.
Good Medicine
One of life’s simple joys is chucking an object with no repercussions. Here’s your chance in the name of fitness. Grab a 4-pound medicine ball and stand perpendicular, 8 feet away from a wall. Throw the ball against the wall just like a bucket of water, pick it up on one bounce, and repeat. After 10 throws, switch sides. The exercise will work your lower back and core. Especially good for tennis, since it mimics the forehand and backhand, it helps with any rotational sport, such as golf and softball, says Art Coleman, a tennis teaching pro in the Boston area. Start with 1 set, 3 times a week, eventually increasing up to 3 sets and a heavier ball.—Steve Calechman
One of life’s simple joys is chucking an object with no repercussions. Here’s your chance in the name of fitness. Grab a 4-pound medicine ball and stand perpendicular, 8 feet away from a wall. Throw the ball against the wall just like a bucket of water, pick it up on one bounce, and repeat. After 10 throws, switch sides. The exercise will work your lower back and core. Especially good for tennis, since it mimics the forehand and backhand, it helps with any rotational sport, such as golf and softball, says Art Coleman, a tennis teaching pro in the Boston area. Start with 1 set, 3 times a week, eventually increasing up to 3 sets and a heavier ball.—Steve Calechman
