How Often Should I Deadlift and Tips for It

The deadlift is a weight training exercise that involves one lifting a dead weight off the ground. It is considered to be one of the most important exercises for mass building, strengthening core muscles and also developing leaner muscles. Additionally, there are more benefits accrued from doing a deadlift, that is, it helps in burning of fat, increasing bone density, helps in the production of the growth hormone and also helps in the production of testosterone.

There are different approaches one can use in doing deadlifts. These approaches vary and they include the squat, sumo-deadlift, kettlebell deadlifts and the conventional deadlift.

The sumo style of the deadlift is mostly known for being gentle on the lower back and involves holding the bar between the legs and has a wider stance. The conventional deadlift has a narrower stance compared to the sumo style deadlift and one has to position his/her hands close to the outside of the feet. Finally, there is the kettlebell style deadlift and it involves the two-handed kettlebell deadlift and the double kettlebell suitcase technique. The two-handed kettlebell deadlift involves lifting the weight with both hands in between the legs while the double kettlebell technique involves lifting two kettlebells, one on each hand.

The approach one chooses to us while performing a deadlift will have a significant approach to the amount of weight one can lift. However, this is dependent on your physical structure or the condition of your body. As one exercises their body falls into three broad types. The first body type easily adapts to high-intensity workouts and as one can maximum results as he or she trains more. The second body type involves those who cannot keep up with high volumes of work out routines but can easily adapt doing extremely heavy weightlifting but at moderate routines. Finally, there is the third body type which is for people who can do extremely high volume training. Before one decides to do a deadlift or weightlifting at large it is quite important to know what body type you are.

What muscle does deadlift work?

Deadlifts are very hip dominant, however, they work out a variety of other muscles and this is from performing the different variations of the deadlift. These variations include the deficit deadlift, the standard deadlift, deadlift rack pulls, the sumo deadlift, and lastly the Romanian deadlift. All these variations are slightly different from each other but all work for the different muscle groups.

Some of the muscle groups that the deadlift works are the gluteus maximus(simply the butt) and the hamstrings which work for the extension of the hip joint. The deadlift also works the quadriceps so as to be able to extend the joint on the knee. The adductor Magnus is another muscle worked on which helps in stabilization of the legs. Other groups of muscles worked are the core musculature and the grip strength which help to stabilize the spine as well as prevent the spine from rounding itself respectively.

Other than the group of muscles worked on there are also individual muscles that are worked on such as the biceps, flexor digitorium profindus on the forearm and also the torso. The torso muscles include both those at the front and the back and include rectus abdominis, iliocostalis, latissimus dorsi, levator scapulae, longissimus, abdominal extended oblique muscle among others.

How often should you deadlift?

There is no perfect answer to this question since we all are different and our bodies respond quite differently. Some of the key factors that affect the frequency of doing a deadlift are how well one recovers as well as how one feels. How well one recovers will depend on your nutrition, how well hydrated you are, your genes and your health at large. If you have recovered well and feel good at the same time you can hit the gym and continue with your routine workout.

Additionally, it is important to know that deadlifting is a very difficult task for your body so you should consider your body type as well as your experience at the gym, that is if you are a beginner how long you should rest before undertaking another weight lifting session.

More tips for doing deadlift better

As you do your deadlift it is important to put on a belt so as to support your back. Additionally, it is important to mix deadlift with other exercises so as to ensure even development of the body. For beginners, they should not try heavyweights that they cannot manage but they should simply start with small weights and slowly grow into heavy lifting.

Final words

In conclusion, there is no other weight lifting exercise as the deadlift. This is because it involves the movement of the full body and uses a lot of body mass. Start small and be consistent and with the time you will able to reap from your hard work.

What Muscles Do Shrugs Work and How To Do Shoulder Shrugs Correctly

For professional athletes such as footballers, wrestlers, and boxers, having strong neck muscles and trapezius comes at a great benefit because, with their professionalism, it ensures a certain level of protection. However, most people within the general population wonder exactly What Muscles Do Shrugs Work on because they appear effortless and one can dismiss their significance.

Shoulder shrugs, when performed correctly, develop the trapezius and neck muscles in a balanced way. Although they look easy to execute, certain precautions should be put in place to avoid injuries. In this article, we take you through the importance, types and the specific muscles that shoulder shrugs work.

Shoulder Shrug Exercise Benefits

1.Increases your cervical spine strength and balance: Having a strong neck allows you to perform certain exercises in a better way and use more weight. These exercises include military presses and standing curls which require strong neck muscles and trapezius. Most people have a stronger and tighter upper trapezius, and by performing shoulder shrugs, it creates a balance throughout the upper, middle, and lower part of the muscle. Having imbalanced trapezius causes neck and shoulder pain and can even lead to injuries when carrying out other exercises.

2.Improves your aesthetics: Performing shoulder shrugs helps you look better by:
•Creating a better posture: If you go to the gym and work out without ever working on your trapezius and neck, you’ll end up with shoulders dropped inwards because of the weak and loose trapezius. Performing shoulder shrugs will tighten and strengthen the trapezius and neck muscles creating an upright and better posture.
•Broader shoulders: For those who want to have broader shoulders that make your waistline look smaller, then make sure you do shoulder shrugs when you workout. They build up your trapezius and neck muscles making your shoulders broader.

3.Reduces neck and back pain: the trapezius and neck muscles are connected to the upper body. As you carry out your other exercises, these muscles work as a support system, and one can end up feeling pain throughout the upper back and neck. To avoid this, you need to strengthen them by carrying out shoulder shrugs.
4.Reinforces the glenohumeral joint articulation, i.e., the joint between your scapula and humerus

What Muscles Do Shrugs Work

This is the main target of shoulder shrugs and one of the major back muscles. It runs from the middle of the back and extends to the posterior of the cervical spine (neck). The trapezius is connected to the shoulder blades and is responsible for their movement and rotation. They are also responsible for stabilizing the upper body.

Shrugs work the trapezius by contracting them during the upward motion and then relaxing them during the downward movement.

These are helper muscles engaged by your body to aid other muscles in carrying out their movement. When performing shoulder shrugs, the synergists involved are the levator scapulae. The levator scapulae are located at the side of your neck and aid in elevating the scapula. When you shrug, these muscles become stronger and more pronounced giving you the strength to carry out other exercises and better aesthetics.

Just as the name suggests, these are muscles that stabilize your position during workouts. In this case, the erector spinae act as the stabilizer muscle during shoulder shrugs.

The erector spinae runs from the tail bone to the lower part of the neck. By carrying out shoulder shrugs, this muscle is strengthened increasing your stability. Strengthening this muscle also helps reduce the risk of spinal injuries.

How to Do Shoulder Shrugs the Right Way

Although there is various equipment that you can use to do shoulder shrugs, it’s usually performed in a specific way. Here is a procedure to ensure that you do shoulder shrugs correctly:
•First, ensure that your legs are width apart as your shoulders
•Make sure that your hands hold the weight at the side of your thighs and not in front (apart from when using the barbell as the weight will be on your thighs)
•Lift your shoulders while keeping your arms straight and pause when you reach the top and squeeze the trapezius hard for a few seconds
•Lower your shoulders and repeat the process
•Note: maintain tension during the upward and downward motion for maximum effectiveness.

One mistake that most people make is rolling their shoulders. Do not roll your shoulders because it adds no value to shoulder shrugs. On the contrary, it strains the shoulder joints and may even cause injuries. Another mistake you should avoid is using more weight than you can handle. The extra weight makes it difficult to carry out shoulder shrugs correctly.

SummaryShoulder shrugs, if done correctly, deliver fantastic results on the trapezius and neck muscles.They have many benefits starting from giving you better looks and ensuring that you are protected from injuries during other exercises. However simple they look, they should be carried out carefully as per the procedure mentioned above to ensure maximum effectiveness with no injuries.

A Review of The Best Suspension Trainers

The Navy seal invented suspension training. The idea was to use body weight to keep fit and improve body strength. Suspension training is a low impact work out and is considered as one of the safest but highly effective work out routines.

We are going to discuss some of the advantages of suspension training. Apart from that, we will also review the top three suspension trainers that are on the market.

Top 5 Advantages of Suspension Training

Most people who have never experienced suspension training tend to overlook the impact it has on the body. Below is a list of five advantages of working out using a suspension trainer.

1.Suspension training helps in toning the core muscles

Gaining a well-formed core muscle is a difficult task. However, doing suspension training makes everything a little bit easier. Core muscle help in protecting internal organs from damage and also improve overall body stability and strength. Apart from that, core muscles improve how you look which is essential for self-esteem.

As you are suspended above the ground, your body weight and gravity make the muscles around your stomach tighten. Over time muscles around your stomach will be toned leaving you with a well-formed core.

2. Improve your body balance and coordination

Good balance and coordination of your body are vital if you want to have a successful daily routine. Regular suspension training helps you become more flexible. Hence you will be able to avoid injuries since your movements will be more fluid. Unlike other workouts where specific muscles are targeted in suspension training most of your body muscles are targeted.

3. Help in strengthening and toning up your muscles

As you are working out, your muscles need to work harder to stay suspended for longer. Over time of consistent training will tone up your muscles and increase the endurance of your muscles. Your muscles will become stronger and well formed in the end.

4.You can work out suspension training almost anywhere

Suspension training requires little space to work out. The equipment used in suspension training is also small and can be carried even when you are traveling, which means that you can work out anywhere with little trouble.

5.Almost anyone can engage in suspension training

Regardless of your age or fitness level, you can start suspension training with little trouble. It is safer than most work out routines because it is a low impact work out. Meaning that suspension training is gentle on your joints.


A Review of the Top Three Best Suspension Trainer Available


1.The TRX Suspension Trainer

The TRX suspension trainer is one of the best suspension trainers available in the market. It is very versatile and can be used to work out almost anywhere both outdoors and indoors. It comes with a manual that can help you understand how to install and work out on the TRX effectively.

Even though it is expensive, its quality cannot be compromised. Its straps are made of nylon making TRX very strong and durable. Apart from that, the full TRX suspension kit has two anchors that allow you to fix the suspension trainer almost anywhere and a bag to store the straps once you are done.

2.Lifeline Jungle Gym XT

The Lifeline Jungle Gym XT is considered one of the best suspension trainers because they have an extra sturdy strap made of nylon. The handles are made of extra durable plastic that has a good grip which prevents your hands from slipping off.

It also has a Duro- link anchor which allows you to anchor the suspension trainer almost anywhere. It also allows you to do a variety of workouts that would require you to be fully suspended.

The lifeline Jungle Gym XT also comes with a manual that shows you how to perform some basic and advanced workouts. It is also simple to use and assemble this suspension trainer. Its only drawback is that it doesn’t have a bag to store the suspension equipment.

3.GoFit Gravity straps

The GoFit Gravity straps are trendy because they are easy to use and also install. It has two straps that are attached to an anchor that can easily fit through a doorway. The handle grips are padded hence making them very comfortable to use. Besides that, they come with a user manual and a bag that is used to carry it.

As much as it is easy to use the GoFit Gravity straps can only be used indoors and can just be attached to a closed door.


In conclusion

To make sure that you are doing it right always look for information online or even seek advice from a professional trainer.

What Muscles Does A Rowing Machine Work And How To Use It Correctly

As a newbie, choosing the right workout routine that works for you can be an uphill task. As a result, you may end up making simple mistakes that may not help you reach your fitness goals or worse get you injured.

Working on a rowing machine is one of the simplest but most effective work out machines to start from. Apart from that, a rowing machine works up the entire body giving you your desired results quicker.

In this article, we shall state and discuss the benefits, how to use a rowing machine appropriately and which muscles are targeted when you are rowing.

Benefits of Using A Rowing Machine

1. Rowing machines are easier and safer to use.
Rowing machines are one of the safest work out machines available. It is a low impact workout which is good for newbies and people with joint problems.
Rowing machines are easier to use. Thus lowering your chances of making mistakes while working out, making it easy to reach your fitness goals easier and faster.

2. A rowing machine provides both cardio and strength training.
A good workout routine should always include a cardiovascular workout. Rowing works up your cardiovascular system improving your energy levels.
When on a rowing machine muscles are targeted to increase their power. Growing your muscles and improving your full body strength. Allowing you to go on with your daily chores with ease.

3. Rowing burns a lot of calories.
You can burn over 300 calories every thirty minutes you work out on a rowing machine. This helps in burning excess fat and converting them into muscles. Allowing you to lose weight and have well-toned muscles in your upper and lower body.

4. Rowing is an excellent full body work out.
While rowing your lower and upper bodies are worked up. Your shoulders, core, legs, and even the back are also engaged while working out. This strengthens and helps to tone your muscles giving you a physical look to be desired.

5. It helps you build a lot of endurance.
Having endurance means that your energy levels are up and you can engage in an activity for longer without getting tired quickly. Stamina is vital if you are to participate in your daily activities comfortably.

Read more: Best Recumbent Bike Workout Machine for Lower Back Pain

How to Use A Rowing Machine Well

Just like any other ordinary fitness routines, people are prone to making mistakes, and rowing is no exception. Even though the consequences of rowing the wrong way cannot be felt immediately, they are still severe.

Simple mistakes such as not keeping your back straight or moving your arms alone are some of the common mistakes people make while rowing. Below we have explained how to row correctly to ensure that you get the right results faster when using the rowing machines.

1. The first step is to ensure that your legs are appropriately secured on the feet straps. Ensure that your legs are firm on the footplate and that you are comfortable before you start working out.
2. Once your legs are set, grasp the handlebars with both hands and get into the rowing position. With your back straight fold your knees until your body is close to the footplate.
3. Once you are ready, slowly move your feet back until they are straight. Then slowly push back the handlebars until you lean back at an angle of 45 degrees.
4. Repeat this for several reps while your back is straight.

Muscles That Are Built When Rowing on A Rowing Machine

Rowing machines have been known to build and increase power in your muscles. Below is a list of eight primary muscles that are targeted when rowing.

1. The deltoids muscles
Deltoids are muscles that cover the shoulders and helps the arms move. When rowing this part of the arm regularly moves hence strengthening the shoulders

2. Tricep and biceps.
Both of these muscles are located on the upper arm just below the deltoids muscles. These muscle groups help you do a lot of things which include pushing, lifting or pulling. A rowing machine works them hence strengthening and toning your arm muscles leaving strong and looking good.

3. Core muscles
Have you always wanted a flat stomach? Well working out on a rowing machine can help you reach that goal. Moving back and forth when rowing tones your core muscles leaving you with a flat stomach.

4. Rhomboids and the erector spinae muscles
Having a strong back makes you powerful and even less prone to injuries. While rowing your back muscles especially the rhomboids, which are located on your upper back, and the erector spinae group of muscles are strengthened.

5. The Hamstring
The hamstring muscle is located behind your thighs. They help in the movement of the legs. As you row, these muscles move regularly. Strengthening them keeping you strong and less prone to injuries.6. The glutes.
Glute muscles have a lot of importance to us. They help in providing the much-needed stability for the upper body. Apart from that having strong glute muscles help in preventing back and knee pains.

7. Quadriceps
The quadriceps muscles join the knee and the hip joints. It is made up of a group of four muscles. They help in making the lower body firm and strong.

8. The Gastrocnemius
The gastrocnemius muscles are located at the back of the lower leg. Its primary function is to help in the movement of the legs. Besides that gastrocnemius helps in pushing blood from the lower body to the heart.

In conclusion

To ensure that you get good results, ensure that you work out with intensity, eat well and drink plenty of water.

What Muscles Do Squats Work And How to Do Squat Correctly

Every gym rat or fitness enthusiast has one motto, never skip leg day. Even though squat is a full body work out, it primarily works up most of the lower body muscles. It is considered as a core work out routine that anyone who wants to get fit or even become stronger should try.

Squats can be done using weights or even body weight. Apart from the regular squat routine, there are various squat variations that you can engage in to help improve results and built lower muscles further.

What Are the Benefits of Squats

1. You become stronger

As stated above squats works up the entire body. As a result, your whole body is likely to become stronger, and your energy levels will rise. An athletes performance is expected to improve as a result. Engaging in daily routines for non-athletes also becomes more natural because of the extra energy one has.

2. Squats can help you shed off extra fat.

Squats are also an excellent fat burning work out. It helps burn the extra calories and converts them into muscles. This tones up the body giving you a good look which is essential for your health and confidence in general.

3. You can get a flat stomach when you squat.

Do you want a well-toned stomach? Well, squats have been known to help tone up your core muscles. To squat easily, you have to tighten your core muscles and straighten your back repeatedly as you go up and down. Over time excess fat on your stomach is shed leaving you with a flat stomach.

4. Squatting straightens your posture.

Squats help to strengthen and straighten your back. Allowing you to have a better walking and sitting posture. Because having a bad posture is known to be a leading cause of backache, squats help you to avoid constant backaches.

How to Squat Properly with Correct Posture

A good number of people do not like squatting merely because they don’t know the proper squatting technique. To have a strong lower and upper body, you have to squat correctly.
Knowing the right technique has a lot of advantages, with avoiding life-threateningInjuries being the main one. Below we are going to show you the proper squatting technique step by step.

1. The starting position for squats is standing straight with your legs apart. Ensure that you will be comfortable and stable at the same time when you start going down. 2.Look forward, push out your chest and ensure that your back is always straight.
3.Slowly start going down as if you are going to sit. Ensure that your knees do not go in front of your toes.
4.When you reach an angle of 90 degrees slowly go up. 5.Repeat this severally until you get the right technique.

Which muscles are built when doing squats?

As stated above squats strengthens the lower and upper body muscles. Below are the muscles that are strengthened when squatting and how.

1. The Hamstring.
Hamstring muscle is found behind the thighs and precisely below the buttocks. They are attached to the knee and gluteus muscle. Hamstring muscles help in the movement of legs.

2. The Quadriceps.
Found on the thighs, a quadriceps is a group of four muscles namely the rectus femoris, vastus intermedius, vastus lateralis, and the vastus medialis. These muscles join the knee and hip joints.

3. Core muscles.

Core muscles are found on the stomach. They help to protect the stomach and other internal organs from any external damage. As you move up and down when squatting the core muscles are strengthened with every movement.

4. Gluteus maximus.
Popularly known as the buttocks, the gluteus maximus is the bodies largest and strongest muscle group. It helps in the movement of the hip and the body’s stability in general.

5. The back muscles.
Scientifically known as the erector spinae, back muscles are some of the most important muscle groups. They protect and strengthen the spinal cord protecting you from injuries.

What muscles do squats work without weights?

Using body weight is one of the best and easier ways to do squats. Squatting without weights helps in strengthening your glutes, core, quadriceps and the hamstring muscles. Apart from those muscles squatting strengthens your knee and hip joints.

In conclusion

Squatting is one of the most important workouts that everyone should try to strengthen your entire body. However, when doing squats ensure that you use the right technique. If you don’t know how to squat appropriately do not be afraid to ask for help from a professional fitness trainer.
If you are a beginner, always use weights that you can manage or use your body weight until you are comfortable and strong enough to use heavy weights.

heavy duty inversion table

FAQ: How Long And How Often Should I Use An Inversion Table?

We got most common questions from our customers about the HARISON 407 heavy duty inversion table are “how long should I invert on this machine” and “how often should I use it?”. Today we will replies these questions in details to all of you. Let’s move on!


How Long Should I Hang on a 407 Inversion Table?

The answer is all up to you! Well, I don’t mean that you can decide how long you use it. I just mean that you should listen and respond to your body to gain the suitable duration. It is better to begin with 1-2 minutes per session and advance only as you feel comfortable. Keep in mind that frequency (inverting more often) is more important than duration (inverting for longer periods of time).

Over time, work up to 3-5 minutes or as long as it takes for your muscles to relax and release. While there is no predetermined time limit for using your inversion table, it’s important to listen and respond to your body and remember that inversion is about relaxation and enjoyment.


How Often Should I Invert on An Inversion Machine?

To achieve maximum results, we recommend routinely inverting with the inversion table several times a day. Inversion is a great morning wake-up or evening wind-down in preparation for a good night’s sleep. Incorporate inversion into your fitness routine as a way to recover from high impact, compressive, or rotational activities. Or use it simply as a go-to tool for occasional relief from back pain and tension.

Why You Need Strength Training Machines?

You may think that strength training is just for athletes to become stronger and faster. But actually it is suitable for people who are not athletes to gain a healthier body. The strength training burns calories more efficiently than a cardio workout, which will shorten your time but gain the same result compare to long time exercise on Cardio machine. Keep reading to know why.

Target your workouts
One of the wonderful things about strength workouts is that you can target any muscle group you like. Glutes, back, biceps, you name it – you can isolate any muscle or area with a selective workout.

It’s also a cardio workout
You don’t need to kill yourself running 12 mph on the treadmill to work your heart. Doing various strength exercises not only builds muscle, but it pumps your heart.

Slows the aging process
According to research from Duke University, strength training not only maintains muscle mass that naturally diminishes with aging, but it increases our metabolism, which normally declines with age.

You get stronger
While this is somewhat of a “duh” statement, it’s important to recognize the importance of becoming stronger. According to the American College of Sports Medicine, building muscle strength makes you more resistant to injury, and building bone strength makes you more resistant to developing osteoporosis.

Body weight management
By maintaining consistent strength workouts, you maintain your body weight and dramatically reduce your risk of becoming obese or getting diabetes. Better overall health means that your life and health insurance premiums could be reduced.


Recommendation for The Strength Equipment

HARISON 408, this power tower allows you to all type of exercises. Including Pull-up, Push-up, Leg-Hip Raise, sit-up, Leg raises, Chest-expanding, Squat pulls and so on. Click here to know more.

Read more details about HARISON 408: Multifunction Power Tower Dip Station with Bench

Suggestions to Choose the Suitable Home Fitness Machine 2019

Everyone wants to be fit and health. In order to reach the goals, people need to do exercise. But If you are busy and have no time to gain workout at gym or outside. You may need to have some home fitness equipment to help you to save time and gain healthy body at your own home. This article will show you what to consider when selecting the machines. Now let’s go on reading for some helpful tips for choosing the best home workout equipment.

Estimate Your Space

It is important to estimate the space that you can use for placing the fitness equipment before you purchase. It may drive you crazy when you get your dreaming machine but only to find there is no room for it. If you have a smaller area to work with, you’ll need to consider fitness equipment that can either be folded up and stored when not in use or that won’t take up a lot of room once it’s fully assembled. Don’t forget to pay attention to the size data of the machine as well.

Set Your Goals

When you think that you need a fitness machine, you must want to gain something from it. Whatever you want to build muscle, lose weight, build stamina or tone your physique, just find out it, set your goals and make the clear plan. So that you will know which type of machine is suitable for you. For example, if you want to lose weight, you may not want to buy the fitness machines which are aiming at helping people to gain muscle. If you want to a high intensity exercise machine, you may not like a mini stepper. But if you want to exercise when sitting on your chair, then stair stepper is your best choice.

Determine a Budget

Not only is there a wide variety of exercise equipment available, but the prices vary a lot, as well. That’s actually a good thing, since it makes working out more accessible for everyone. It certainly is possible to create a good home gym without breaking the bank. However, it’s important to remember that you get what you pay for. You may actually be better off buying one or two higher-quality pieces of equipment than filling your gym space with several machines that easily break down or don’t deliver on their promises. Once you decide how much you can feasibly afford to spend, you can visit sports stores in your area to assess which types of equipment will fit that budget and help you actually reach your goals. This can keep you from over- or under-spending on equipment and allow you to get the most out of your investment.

By considering the tips above, you can create your home gym that will allow you to have good workouts at your own home. You can also view the products on HARISONFITNESS website, which contain all kinds fitness equipment.


Read more: Tips for Choosing the Right Mini Stair Stepper Machine

Tips for You When Using an Inversion Table

If you have never used an inversion table before, then you may be wondering where to start. It can seem daunting at first and the sensation of being upside down can take some getting used to. But the benefits undoubtedly make all this worthwhile. This article has all the advice you need on how to use an inversion table and you will soon be inverting in no time!

Tip 1
Secure your inversion table on a flat surface. Ensure that all the joints, straps and pivot points are correctly connected. Do this every time you use the table in order to avoid a serious accident.
Read your inversion table instructional manual thoroughly before attempting to use the table. It will support your body weight, so it is important that all the steps are done correctly. Make sure you have a friend with you when you use the inversion table for the first time, in case there are problems.

Tip 2
Wear athletic shoes when you use an inversion table. They will give you an extra firm support when the table locks into place. Never use the inversion table with bare feet.

Tip 3
Step into position, with your back toward the table. Raise your feet onto the steps one at a time. Lean forward with a straight back to pull up the lever and lock your feet in place.

Tip 4
Place the straps over your body. Inversion tables differ in how they secure your body in place. They may have an ankle bar, body strap or other device, so make sure all the safety gears are locked in place before inverting yourself.

Tip 5
Grasp the straps on either side of the table. You will push off these straps to invert your body.

Tip 6
Return to a horizontal position for 1 to 2 minutes when you start to come up from your inversion. This will allow the blood flow to adjust. Slowly return to the starting position before unhooking yourself and getting out.

5 Methods to Stay Active and Healthy for Busy People

Many of us start the year by making resolutions to eat healthier or exercise more. You may be someone who starts off strong but tends to fizzle out somewhere along the way. While your intentions may be good, there’s a huge difference between wanting something and actually doing something about it. Even if you’re trying to make better lifestyle choices, your busy schedule may be keeping you from doing so.

1.Fit In a Few

You don’t necessarily have to have an hour or two to spare to get a good workout. Fitting in just a few minutes of exercise every day is better than nothing. If you have only a small amount of time to work out, you may benefit from doing some more intense, shorter routines that come with a higher payoff. You might be surprised by just how those few extra minutes of exercise can pay off!

2.Become a Micro-Workout Master

If you’re too busy to even get to the gym, develop a repertoire of micro-workouts that you can do just about anywhere! That way, if you’re stuck working late at the office or are running around doing errands all day, you can still burn off some calories and stretch some muscles.

3.Switch It Up

If you don’t feel motivated to make time for a workout, monotony could be to blame. If you’re bored with your exercise routine, you aren’t going to make it a priority. But increasing variety in your workouts will keep your mind occupied and alleviate that dreaded “plateau” effect.

4.Pay It Forward

You might be more inclined to find time for a workout if you incentivize it. Even if you have a busy schedule, you might not use that an excuse if you have money riding on your physical fitness regime. Paying in advance for a gym membership or classes (or even using apps made for this purpose) can keep you from flaking on your health.

5.Make It a Habit

The easiest way to ensure you get your exercise? Do it until it feels natural. If you start small and slowly build fitness habits into your regular routine, it’ll get to the point where you’ll crave those sessions at the gym. As long as you’re realistic about what you can commit to in the long term, you’ll create a schedule that’s manageable and puts your health at the forefront.

Making healthy choices can change the way you think and help you develop a more positive attitude. While it is great to strive for a perfect lifestyle, you may not be able to attain this. Instead, attempt to find balance despite your busy schedule. Adopting some of the habits mentioned in this article can help you feel better and improve your overall health in the long run.