Earn Rewards When You Work Out

Earn Rewards When You Work Out


Did you know that you can get more than just a great workout by using adidas Training and adidas Running? Our motivating challenges, races, and workouts reward you beyond your fitness and health.

Enter adidas adiClub: you can earn customer loyalty program points when you use our apps, which you can use to unlock four levels of exclusive adidas goodies.

Millions of our members around the world are discovering the benefits of adiClub every day. Download or open the adidas app to get started!

Don’t see adiClub in your app? Don’t worry: we’re most likely working hard to make it available in your country!

What is adiClub?

adiClub is adidas’ customer loyalty program where members can earn points by using adidas apps.

Signing up is easy! Everyone with an account on our apps in adiClub countries is automatically a member of adiClub.

With four different levels offering exclusive members-only benefits and the chance to convert points into cool products, you’ll feel motivated to keep moving.

Earn points when you track activities, follow in-app workouts, or complete challenges. Points unlock different levels with incentives you can redeem at any time.

See Your adiClub Points

You can find your current point balance and membership level in your adiClub profile in the adidas Training and Running apps, in the adidas app, or by logging in and checking the ‘My Account’ section at adidas.com.

What do I get with adiClub?

Each level of adiClub offers unique experiences. Every time you move up a level, you get to keep your previously-unlocked rewards.

When you sign up for our apps, you will start at Level 1.

Level 1 gives you:

  • Your adiClub ID, which connects all adidas apps, websites, and communities (like adidas Runners)
  • Hyper access – the chance to shop exclusive, limited-edition adidas apparel
  • Personalized content to your inbox
  • Access to members-only products

At Level 2 (Unlocks at 1,000 points):

  • A birthday gift straight to your inbox
  • Three months of Premium membership for both apps 
  • Special offers

Level 3 (Unlocks at 3,000 points):

  • Early access to products
  • Personalization on selected adidas shoes and apparel

Level 4 (unlocks at 9,000 points):

  • Hype priority access
  • 1 year of Premium membership on us
  • Special event invites

How to earn adiClub points

There are plenty of ways to level up across the adidas Training and adidas Running apps. It’s simple: the more active you are, the more points you’ll collect. 

Use adidas Training to do a variety of workouts: Try a beginner’s workout inspired by Marvel Studios’ “Black Panther: Wakanda Forever” or relax with a calming yoga flow. On adidas Running, earn points when you track your next run, walk, or another eligible sport!

You can earn adiClub points when you sign up for challenges, like doing 120 minutes of workouts or running 30 km in one month.

Across the adidas universe, in-store and online, you can also collect points by shopping and reviewing products.

Can’t see points or levels on your adiClub profile? Not all countries have full adiClub features yet!

A new way to spend points

We’re giving members from some countries the chance to go even further with the points they earn! 

Not only can you use points to access different levels of rewards, but you can now spend your points directly in the US and UK.

You can spend points on vouchers that give you discounts on select adidas products.

Spending your points won’t affect your current level, so you can keep levelling up with adiClub.

Celebrate him, her, them, US during Members Week

Members Week takes place from September 30 to October 6. This 7-day digital festival is where adidas’ diverse fitness community comes together and gets the chance to earn even more adiClub points.

This year, Members Week will combine our community’s love of sport with a passion for progressive change. 

Discover the next generation of athletes, artists, and body-positive activists who are leaving their creative mark on adidas.

Celebrate adidas Members Week, Wakanda-style

Need some inspiration for your next workout? Get pumped with our Wakanda Forever Workouta full-body warrior workout inspired by the upcoming film from Marvel Studios, “Black Panther: Wakanda Forever”.

This workout is part of our adidas Members Week challenge: your chance to get fit and earn 100 adiClub points.

We’re aiming for 300k collective hours of activity from September 30 to October 6.

Get started on adidas Training now!

***





Source link

Balance and Stability Exercises: Tips for Core Workouts

Balance and Stability Exercises: Tips for Core Workouts


Many people, when starting their fitness journey, are drawn to the machines at the gym that only isolate a single muscle at a time. This is really common, and the truth is, we oftentimes don’t really know any better. We think that by going to the gym to better our health we should be using those machines for our fitness training workouts. But that’s not the most effective way to work out.

The truth is, the foundation of your fitness routine should be stability and balance exercises to…

  • activate and strengthen the core and the many stabilizing muscles
  • improve coordination
  • decrease the risk of injury
  • work to eliminate overcompensations that probably have developed over time

And, there are so many effective bodyweight exercises you can do to build this foundation without ever even stepping foot into a gym. Hooray for time and money saved, right?

In this article, you will find basic information on stability and balance training, plus 12 core stability exercises for your next workout:

What Is Stability and Balance Training?

This kind of training is performing an exercise in what we call in the fitness industry a proprioceptively enriched environment. To put it in layman’s terms: an unstable environment.

This can be performing an exercise…

  • while balancing on one leg
  • standing on a pillow
  • BOSU ball
  • or even a rolled-up yoga mat

Stability and balance training demands a lot of core activation and attention (it’s impossible to be on your phone or have a conversation while doing this type of training – so you’ll have to save your selfies until after you’re done) you can take a selfie after). If you want to get a feel for stability and balance training, you can try balancing on one leg while brushing your teeth!

Think like a kid

As a kid, most of us were running, jumping, climbing, landing on one foot, balancing on a balance beam or on the edge of a sandbox…are you getting the mental picture here? We were doing balance and stability exercises without even realizing it. As adults, we’re not climbing all over the place anymore (unfortunately!), balancing and activating our core as we should.

As a result, many of us have a weak core and distressed lower back, and have adopted many movement compensations (favoring one side while walking, standing, sitting, and even while training). Have you adopted any of these bad habits? Not sure? Don’t worry – there are ways to fix it with core stability exercises.

How Often Should You Incorporate This Type of Training?

Aim for one to two workouts per week. This goes for beginners all the way up to advanced athletes. It’s very important that pros improve stability as well.

The 12 Best Balance and Stability Exercises 

1. Single-Leg Deadlift

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Start the single-leg deadlift in a standing position. Keep your core engaged. Now slowly move one leg back by keeping it straight. Simultaneously, move your torso forward until it’s parallel to the floor, with your arms straight and at shoulder height, perpendicular to the floor. To come up, pull your back leg forward, and lift your torso until you are back in a standing position. Switch sides and repeat.

2. Speed Skaters

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Train your balance and stability with speed skaters! Start in a standing position with your feet hip-width apart. Now shift your weight to your right leg and move your left leg off the floor. Engage your standing leg as you balance with your left leg slightly behind you. Then jump back to the left foot, in the opposite direction. While doing this, your arms are swinging from side to side like a speed skater.

3. Single Leg Squats (SL Squats)

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>
Stand straight on one foot if you want to do single leg squats. Bend the opposite leg by bringing it up in front of you, slightly bent at the knee. Now slowly bend your standing leg into a squat position keeping your knee stable and in line with your ankle. After you’ve completed all reps on one leg, switch sides and repeat.

4. Lunge & Twist

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>
Start in a standing position with your feet together. Keep your core engaged and your chest up. Step your right foot forward into a lunge position. The front knee is perpendicular to the floor, keeping it in line with the ankle and behind the toes. Hold the lunge position, keeping your hips, knees, and legs still while twisting your upper body towards the right from your midsection. Step back into the starting position and repeat the lunge and twist on the opposite side.

Tip:

For more intensity, you can hold a weight.

5. Single Leg Jump Squats (SL Jump Squats)

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Single leg jump squats made easy! Standing on one foot, slightly bend the opposite leg, keeping your foot slightly elevated, lifting at the knee. Keep your core engaged while pushing your bent leg back behind you, slightly squatting with your standing leg. Swing your leg forward, lifting your knee up as you jump off of your standing leg, your arms slightly bent and swinging with the movement. Switch sides and repeat.

6. Lunge to Front Kick

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Start in a standing position with your core engaged. Step one leg back into a lunge position. Swing the back leg forward in front of you, pushing through the front heel to power a kicking motion. Be sure to engage the glute muscle of your standing leg. Switch sides and repeat the lunge to front kick. 

7. Side Plank Oblique Crunch

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

For the side plank oblique crunch, lie on the floor on one side, stacking your elbow directly under your shoulder. Lift your bottom hip up as high as you can while tucking your hips under to stay as straight as possible. Lower your hip back towards the floor, making sure not to touch the ground, and lift back up. Repeat the set on the other side.

8. Limb Raise Push-ups

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Limb raise push-ups can improve your balance and stability. For this exercise, perform a push-up while keeping your hips square to the ground at all times. At the top of the push-up, lift your opposite leg and arm while engaging your core. Your hips and shoulders should move at the same rate, controlling the movement as you raise your arm to shoulder height and lift your leg above hip-level. Be sure to keep your core engaged throughout the entire exercise. 

9. Low Plank Crunches

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Low plank crunches are another great stability exercise. When performing these crunches, it is important to find a steady pace, not moving too fast.   Starting in a plank position, make sure only to elevate your hips slightly, placing your elbows directly under your shoulders. Your core, glutes, and legs are engaged when bringing your opposite knee and elbow together, slightly touching underneath your midsection. 

Tip:

You can modify this exercise with a bodyweight exercise that’s called quadruped knee to elbow:

 

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

10. One-Legged 4 Count Burpees

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>
The one-legged 4 count burpee is an advanced bodyweight exercise, so make sure to execute it correctly. Your hands should be directly under your shoulders in a plank position, and your core is engaged. Keeping one leg lifted off the ground for the entire movement, bring your grounded foot forward under your midsection and stand up straight, jumping upwards. Bring your body back into a plank position by lowering back to the floor on one leg, kicking one leg behind you, landing in a single-leg plank. 

11. Single Leg Crab Bridge

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

Ever heard about the single leg crab bridge? This intermediate exercise can help you improve your balance and stability. Start by sitting on the floor with your hands slightly behind you, feet on the floor with your knees pointed up at the ceiling. Using one leg, lift your hips off of the floor to shoulder level, lifting your other leg in the air. With your wrists stacked under your shoulders and fingers pointing forward,  push through the heel of your supporting leg. Squeeze your glutes at the top of the bridge position, making sure that the ankle is directly under your knee on the supporting leg. Repeat on the other side.

12. Squat Knee to Elbow Twist

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

For the squat knee to elbow twist, start in a standing position with your feet slightly wider than shoulder width apart. Lower your hips into a squat, keeping your elbows up, interlocking your hands in front of you at shoulder height. When you come back up to the standing position, twist at your midsection while lifting up one knee to touch your opposite elbow. Follow your hands with your head, looking forward and keeping your back straight. Alternate sides after each squat.

So, did you try out these stability and balance exercises? If so, you probably noticed that one side is much stronger and more coordinated than the other. That’s normal – just keep practicing to build more strength and balance!

All of these bodyweight exercises can be found in the adidas Training app! Download it today and start improving your balance, stability, and core control!  

***





Source link

Strong Back • 6 Great Back Strengthening Exercises

Strong Back • 6 Great Back Strengthening Exercises


Many people think you need weights or a pull-up bar to train your back, but this simply isn’t true. Bodyweight exercises are also an effective way of strengthening your back muscles. The exercises using your own body weight as resistance are usually very complex and great for activating your stabilizing muscles.

Why Back Strengthening Exercises are Important

A strong back is important for more than just looking good. Working together with your abdominal muscles, a well-conditioned back can protect your spine, improve your alignment, and help you avoid sprains and strains.

A lot of us work a sedentary job, which means we’re typically sitting for hours in a forward-leaning position that puts a lot of stress on our spine. Regular back training can improve your posture and is the most effective method for preventing back pain.

6 Back Strengthening Exercises for a Stronger Back

Today we’d like to show you six great exercises for your next back training:

How to Create a Defined Back With These Exercises:

  • Pick three of the exercises
  • Do three sets per exercise with 90-120 seconds of rest between sets
  • Do 10-12 repetitions per exercise and set (for the plank: hold 30-60 seconds for one set)

1. Superman



2. Superman Pull



For extra resistance:

Hold a resistance band between your hands and stretch it out while pulling your shoulders back.

3. Quadruped Limb Raises



4. Low Plank



5. Bridge



6. Wall Lateral Pulldowns



Do you want to improve your overall fitness and train your entire body? Get the adidas Training app, and find core exercises, HIIT workouts, and more!

HIIT Banner

***





Source link

Body Type Workouts >> What You Need to Know!

Body Type Workouts >> What You Need to Know!


Perhaps you’ve heard about the three different body types, also known as the somatotypes, but did you know that it is also important to work out according to your body type?

Your body type is predominantly genetic, but that doesn’t mean you are limited to a certain level of fitness. While it might be unlikely to get that hourglass figure if you are predispositioned to have more of a straight and narrow physique type, there are ways you can train in order to make the most out of your body type and have a healthy fitness level that feels great! 

Note:

Since not all body types are the same, you may not find yourself identifying with one specific body type, and that’s totally normal! Still, this post should give you some guidance on how to train and eat to reach your own individual goals.

What are the 3 body types?

The idea of body types generalizes the shape and composition of the human body, and divides the characteristics into three common categories, known as the three somatotypes.  The three body types are Ectomorph, Mesomorph and Endomorph. You can get a good idea of what these body types look like and where they are prone to build more muscle and store more fat from the image below.

The History Behind The Somatotype Theory

The idea of the three body types was first introduced in the 1940s by Willian Sheldon, a University of Houston professor. After studying hundreds of people’s physiques, he found three extremes of body types – underweight, athletic, and overweight.(1) 

It may seem simple, but his theory was that human physiques fell into one of three categories and that it was impossible for anyone to change or alter their somatotype since it was determined by their skeletal structure.(2) 

Female body types

Modern Research On The Somatotype Theory

Over the years, there have been many studies performed to test Sheldon’s theory. One study looked at kayakers, basketball players, and football players and observed the athlete’s body type patterns in relation to the sport they played and level of performance.(3) 

They found that the high-achieving athletes in each sport had a common body type; high-achieving kayakers fell under the endomorphic body type, the basketball players aligned with the mesomorphic body type, and the football players fell under the ectomorphic body type.(4)

The results of this study concluded that a common somatotype was present in each of the high-achieving athletes in their chosen sport.(5)

On the contrary, there have been other studies that argue that the human physique can’t simply fall into three categories and that there must be either more body types or combinations of the ectomorph, mesomorph, and endomorph body types where someone shows two primary characteristics of two different body types.(6)  

How To Work Out According To The Body Types

Not everybody is going to fit exactly into a single category of body type, but you might notice that there is one type that is more predominant. Let’s break it down a bit further and talk about each body type in more detail as well as how you should approach your fitness training and balanced diet according to your type in order to maximize results.

Male body types

Ectomorph

The Ectomorph is naturally very thin, has narrow hips and shoulders, very low body fat and very thin arms and legs. The Ectomorph might say things like, “No matter how much I eat, I cannot seem to gain weight.” Contrary to popular belief, not everyone is looking to lose weight, as fitness training is also about being healthy. So here are some great tips for fitness training and a balanced diet for the Ectomorphs. 

Ectomorph Workout:

Strength training for the Ectomorph:

  • Train with heavy weights and lots of rest in between sets (2-3 minutes) as well as in between exercises (5 minutes).
  • Only train 1-2 body parts per training day to avoid too much caloric expenditure.
  • Aim for 5-10 reps and 6-8 sets of each exercise.
  • Take plenty of rest in between workouts and never train a muscle group that is sore. And if you’re feeling really sore, try out foam rolling for recovery.

Check out this low-intensity strength training workout on our adidas Training app

Cardio training for the Ectomorph:

  • Very minimal cardio.
  • Moderate and low-intensity bike rides and brisk walks (think of them more as relaxing cardio activities to reduce stress).
  • lower-intensity, total-body workouts like Pilates, dance, and yoga 

Check out this low-intensity cardio training workout on our adidas Training app

Ectomorph Diet and Nutrition:  

  • Opt for well-balanced meals, making sure not to skip meals or trade for snacking.(7) 
  • Diet of moderate proteins, lower fats, and higher carbohydrates. 
  • Starchy carbohydrates like rice, oats, quinoa, and potatoes are a healthier choice.
  • A balanced diet could include oatmeal, fruits, veggies, nuts, lean meats, quinoa. 
  • Avoid highly processed carbohydrates like chips and candy. 

Mesomorph

The Mesomorph body types are able to put on muscle easily, often having strong legs, broad shoulders, and a narrower waist. Generally, they also have very low body fat and are considered to not be overweight or underweight

Mesomorph Workout:

Strength training for the Mesomorph:

  • The more varied the training, the better the results.
  • Light, moderate, and heavy weight training as well as bodyweight training with the adidas Training app.
  • Basic exercises (squats, lunges, deadlifts, rows, chest press, shoulder press, etc.) with heavy weights, followed by isolation exercises with moderate/light weights.
  • Aim for 8-12 reps for most exercises. When it comes to leg training, you can incorporate really heavy weights with around 6 reps and really light or no weights at around 25-30 reps for 3-5 sets.
  • Adding in other strength training activities that you think are fun can add variety to your fitness routine, like this Lower Body Lean With Band resistance band workout.

Check out this strength training workout on our adidas Training app

Cardio training for the Mesomorph:

  • 3 days per week of cardio for 15-30 minutes.
  • Get motivated with a fun and rhythmic with our HIIT workout on our adidas Training app. 

Check out this cardio training workout on our adidas Training app

Mesomorph Diet and Nutrition:

  • Well-balanced and equal distribution of proteins, carbohydrates, and fats. 
  • Dinner idea could be grilled chicken breast, baked sweet potato, and roasted veggies.  

Endomorph

The Endomorph body type is more round and pear-shaped and tend to store more body fat throughout the entire body, especially in the legs and arms. Typically, it’s much harder for the Endomorph to put on muscle and much easier to gain weight. However, as mentioned before, health and fitness is possible for all body types despite your genetics. Reaching your goals might take more discipline and time but becoming more fit and healthy is worth the effort of making better choices.

Endomorph Workout:

Strength training for the Endomorph:

  • Total-body workouts with compound movements to burn the most calories. This can be a mix of bodyweight training with the adidas Training app as well as moderate weight lifting.
  • Avoid heavy weight lifting with low reps.
  • Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.
  • After reaching initial weight loss goals, it is okay to start to isolate muscles you want to shape a bit more.

Check out this strength training workout on our adidas Training app

Cardio training for the Endomorph:

Check out this cardio training workout on our adidas Training app

Endomorph Diet and Nutrition:

  • Diet for endomorphs is higher proteins and lower carbohydrates. 
  • Consume food like quinoa, zucchini noodles, hummus, lean meats, and veggies. 

With so much information out there, it can be quite overwhelming to find the right body type workout that best suits your needs. Knowing your fitness body type is a great starting point to help lead you in the right direction. And remember, long-lasting results, regardless of your body type, take time and consistency. So keep it up and make the necessary adjustments as you continue on your fitness journey! 





Source link

Fasted Cardio: A Good Morning Workout?

Fasted Cardio: A Good Morning Workout?


Morning exercise on an empty stomach is a surprising fitness trend that has many of us confused. So before you start running or working out on empty, read this article and get informed.

Fasted workouts…

…(also known as fasted cardio) involve working out on an empty stomach. It takes several hours for the body to enter the fasted state. Since most of us “fast” through the night, fasted workouts are usually performed first thing in the morning – before we breakfast.

Why, you ask, would anyone willingly skip breakfast? Sometimes exercising on an empty stomach is the only way to squeeze in a workout before the day begins. But the big reason this exercise trend remains popular is that working out on an empty stomach can burn more fat than a workout after food. It’s “scientifically proven.”(1) (2) So what’s the debate?

Well… it’s complicated. Let’s first look at how the body fuels exercise.  

The Science of Fasted Workouts

The body relies on three key energy sources to fuel a workout; the three macronutrients carbohydrates, fats, and proteins.

Carbohydrates are quickly broken down into glucose, the body’s preferred energy source. Glucose travels through the blood and is stored as glycogen in the muscles and liver. It provides a rapid supply of energy and is essential fofr high intensity activities.

The key for fasted workouts is that glycogen reserves are in relatively short supply. After an overnight fast, glycogen stores (especially those in the liver) are significantly reduced. With less of this carbohydrate energy available, the body responds by burning more fat.

And here’s proof. A number of recent studies showed that fasted state exercise increases fat burning both during (1, 2, 3, 4) and after exercise(5) when compared to exercise after food. After a 29-day Ramadan fast, those who had exercised on an empty stomach reduced their body fat percentage more than those who had exercised after food, despite the same calorie intake.(6) Exercising on an empty stomach has also been linked to improvements in VO2 max — the gold standard for measuring aerobic fitness (7) — and cycling performance.(8)

Hey presto, skipping breakfast equals super fat burning workout. Not so, err… fast. 

Despite the “science has shown” badge of approval, there are a number of consequences to working out on an empty stomach which you should consider.

THE BONK

Fasting as a way of…

…emptying your glycogen stores and reverting to fat as a fuel source may sound like a winning strategy but it can negatively impact your workout.

One sure way to have a terrible workout is to hit the wall, or bonk. Bonking refers to the sudden fatigue and energy loss that result from depleting your glycogen stores. Liver glycogen is particularly susceptible to depletion and is almost completely used up after exhaustive exercise or an overnight fast. 

In a fasted state, liver glycogen is the primary source of energy for the brain, which requires a steady supply of blood glucose to function properly. So if it isn’t a lack of muscle glycogen that causes you to bonk, it’s a lack of glucose to the brain. Either way, by exercising in the fasted state you increase the risk of hitting the wall.

WEAK WORKOUTS

Another problem with fasted workouts is that relying on fat as a fuel source limits your capacity for high intensity exercise. The process of breaking down stored fat into available energy takes longer than for carbohydrates because it requires more oxygen. The energy released through fat metabolism is therefore too slow to sustain a high intensity workout.

So although the percentage contribution of fat metabolism to your fasted workout increases, you will burn fewer calories overall. A study published in the British Journal of Nutrition found that although fat oxidation was increased in the group who exercised on an empty stomach, the group who ate breakfast beforehand burned 156 calories more during the same 60-minute workout.(4) Ultimately, a negative energy balance (more calories burned than eaten) is the key to weight loss.

And let’s not forget the bonus of high intensity workouts – EPOC.

Excess Post-exercise Oxygen Consumption (EPOC)… 

…also known as the afterburn effect, occurs when we accrue an oxygen debt during high intensity exercise. This debt is paid back in the hours after exercise by consuming oxygen above resting levels – and this burns calories. Even at the low end of the scale, EPOC amounts to an additional 6% of the total energy expended during your workout.(10) Every little bit helps.

LAST WORD — FOR NOW

Yes, it’s true that fasted workouts increase your reliance on fat as a fuel. But the long term benefits to body composition and fitness have yet to be confirmed. 

Think of it like driving a car on empty. As you rely on those last drops of fuel, you are forced to drive more economically. Your ability to accelerate and hit top speed are compromised.

If you want to improve fitness, build muscle, and burn calories, focus your efforts on what definitely works – regular moderate to high intensity workouts with the right fuel in your tank.

Give breakfast-skipping a miss and create a morning routine that works with our tips below:

What Makes a Good Morning Workout?

  • Drink at least 100ml before your workout. If cold liquid upsets your stomach, take something warm instead. Black or green tea can improve insulin sensitivity, stimulate metabolism, and promote weight loss.(11)
  • Eat something before your workout. Include both carbohydrate and protein to top up liver glycogen stores and promote muscle growth and repair. Breakfast doesn’t need to be big.
  • Avoid the breakfast mistakes in this post.
  • Eat something afterwards to replenish glucose stores and promote muscle recovery. This post-workout shake recipe is ideal.
  • Include high intensity exercise in your workout.
  • Workout for at least 30 minutes.
  • Stop exercising if you feel dizzy, nauseous, faint, or unusually fatigued.

Build these two multi-purpose bodyweight exercises into your morning workout for strength, fitness, and flexibility. 

1. Mountain Climbers

This all-body exercise stimulates most major muscle groups and is a perfect addition to any HIIT (high-intensity interval training) workout. Use mountain climbers to build muscular strength and cardiovascular fitness. Adjust the duration and intensity of the exercise to suit your needs. 

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

2. Starfish Crunches

The Starfish Crunch is more versatile than standard abdominal crunches. By crunching with extended and opposite arms and legs, you work out both the abdominal and oblique muscles, while at the same time improving dynamic flexibility in your hip extensors (glutes and hamstring).

<span data-mce-type=”bookmark” style=”display: inline-block; width: 0px; overflow: hidden; line-height: 0;” class=”mce_SELRES_start”> </span>

 

***





Source link

How to Get Motivated to Work Out ▸ 7 Tips

How to Get Motivated to Work Out ▸ 7 Tips


“I’m so tired. I’m too stressed out. It’s cold and wet outside, and the sofa is so cozy…”

We get it! It is a challenge just to throw on your workout clothes, let alone to start tackling your fitness goals.

Yes, there’s always a great reason not to work out. Some reasons are 100% valid, and you should skip that run. But constantly excusing yourself from exercise is a dishonor to your body and mind. 

Our inner couch potato is often our worst enemy. It talks us into believing that a workout will feel much worse than it actually is. After all, you don’t need to run a marathon three times a week or prepare for a bodyweight training competition to be fit. All you need is a 20- to 50-minute run or workout – and it doesn’t even have to be every day!

It’s time to break those mental barriers and get your sweat on!

Sports Motivation: 7 Tips on How to Motivate Yourself to Work Out

1. Put Your Workout Clothes On

Don’t think about it, just get dressed – it’s the best way to get motivated to work out. You’re less likely to plop yourself on the couch after having put your workout clothes on. Choose athletic gear that fits you and makes you feel good when you wear it. Whether it’s bright colors, completely black, or anything else, so long as it makes you feel powerful, it’s perfect!

Write Down Your Feelings After Your Workout

Keep a little journal and write down how you feel after training. If you track your workouts with the adidas Running app, you can also add a note to each activity. That way you can go back and take a look at which workouts make you feel best for sports motivation and workout ideas.

Don’t use adidas Running yet? Download the app to keep track of your workouts.

adidas running banner

Exercise helps

We’re often tempted to skip sports activities because we’re tired, busy, drained, or have a massive to-do list. But exercising actually makes all of that easier – because of endorphins! Exercise releases hormones into our bloodstream that make us more alert and positive. Plus, there’s the mental benefit of knowing that you’ve done something good for yourself, despite the odds.

3. Variety Is Key

Don’t do the same workout all the time. Keep your mind and body curious about what’s next by mixing it up!

You can swim, go for a run, a bike ride, or do some bodyweight training using the adidas Training app. This is a great way to make your workout routine more fun, so you will stick to it long-term.

Whether it’s yoga, HIIT, or a core workout: the adidas Training app gets you moving!

4. Put Workouts in Your Calendar

If you put your workouts in your calendar every week, you won’t run out of time. Think of these as appointments with yourself. You’ll see that planning helps you get motivated to work out by helping you prioritize it within your schedule.

5. Surround Yourself With Motivation

You also need to hang around with people that make you feel capable of reaching your goals. It can be helpful to write down your fitness goals and motivational quotes where you can see them every day.

6. Group Fitness Is Fun

Working out with friends makes everything better!

It’s so great to combine exercise with social time – your friends can motivate you and help you push through a tough workout. Find something that you all enjoy doing, and meet once a week to do it!

7. Food Matters

When you eat food with low nutritional value or not enough food, your body doesn’t get the energy it needs. You’ll feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet with plenty of fruit and vegetables as well as the three macronutrients protein, carbohydrates, and fat. Eating well will help you to achieve your fitness goals.

Post Workout Snacks

Try a delicious vegan post-workout shake with peanut butter after exercising:

In a Nutshell: You Need to Train Your Motivation Like a Muscle

Remember: every day is different.

Sometimes you may feel totally motivated to work out. Heck, you could run an ultramarathon if you tried! 

On other days you might just feel like a couch potato.

That’s totally normal and okay. Just don’t forget that it’s about finding the right balance between sports and self-care.

Remember that you’re the gatekeeper of your health. You set your own fitness goals based on your own needs, and you should listen to your body in the process. Set SMART goals, remember the great reasons for exercise, plan ahead, eat well, and respect the process. 

Keep your eyes on the prize and train your sports motivation like a muscle. You’ve got this!

***





Source link