Why Exercising at Night is Extra Hard

Why Exercising at Night is Extra Hard

Work was particularly rough, and you’re at the gym to blow off steam. Building up a sweat relieves stress, after all. But the workout is tougher than usual. What gives?

The more fried your brain is, the harder exercise feels, suggests a study in Psychology of Sport and Exercise. Participants completed an intense mental test, then worked out and reported their perceived physical exertion. The more mentally drained they were, the harder the workout seemed.

If you’re feeling mentally wrung out, know you’re in for a tough gym session—or postpone the night exercise and find calm in a yoga class.

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It’s Not Too Late to Get in Shape in Your 40s

It’s Not Too Late to Get in Shape in Your 40s

If you were big into sports in your youth and fitness is still a huge part of your life, good on you. However, if you were an indoor kid, or if your athleticism stalled out in college, there’s still time to reap longevity benefits from exercising to get in shape in your 40s.

A study in the Journal of the American Medical Association finds that people who take up fitness in their 40s and keep it up into their senior years lower their mortality rate by 35 percent—about on par with lifelong exercisers.

Late fitness bloomers enjoyed a 40 percent decrease in deaths related to heart disease and a 15 percent decline in cancer-related mortality when compared with nonexercisers. Although researchers are still figuring out why, it may be that increasing exercise as you age stimulates the body’s natural defenses just when you … Read the rest

This Soldier Set a Guinness World Record By Doing 4,689 Burpees in 12 Hours

This Soldier Set a Guinness World Record By Doing 4,689 Burpees in 12 Hours

Very few exercise enthusiasts and gym rats can imagine doing 1,000 burpees in a row, let alone 4,689. Yet that’s exactly what Army ROTC Cadet Bryan Abell accomplished on July 7 in Milford, MI, when he set the Guinness World Record for the most chest-to-ground burpees performed in 12 hours.

The chest-to-ground burpee starts in a standing position, with Abell entering a squat before pushing down to the floor, where the legs fully extend backward and the arms fully extend to the sides. Then, Abell brings his arms back in, pushes up, and returns to a standing positon. Abell had two witnesses present to verify the burpees for Guinness, and one of them, per Guinness’ instructions, was a certified fitness professional.

Abell’s thrust-squat marathon wasn’t just for the world record, which is still in the process of being verified by Guinness—Abell was also raising money for … Read the rest

Tackling a Hilly Run? Your Brain Will Trick You Into Running Slower

Tackling a Hilly Run? Your Brain Will Trick You Into Running Slower

You may not realize it, but you probably hold back when you set out on a hilly run.

So-called anticipatory pace conservation is a protective mechanism in the brain. In a study in Medicine & Science in Sports & Exercise, a group of trained runners did a 3,000-meter treadmill drill. Half of them were told that the last 800 meters would be hilly. For the other group, the steep incline came as a surprise.

The first group ran the easy part almost 14 seconds slower. This may not sound like a lot, but for nonpro runners, the difference may be even greater.

The takeaway: Mix up routes, and try to keep pacing during flatter portions. And to conquer tougher hilly courses, breathe and relax, which improves energy efficiency.

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Wine vs Beer: Alcohol and your diet plan

Wine vs Beer: Alcohol and your diet plan

Did you know that the FDA doesn’t require nutrition facts
for alcoholic beverages?? Does this mean that innocence is bliss when it comes
to alcohol and your diet plan?? What you don’t know doesn’t count or doesn’t
hurt you?? Well, the waistline seems to respond regardless of the data. Wine
has been called the “nectar of the gods” and beer has developed into a brewery
on every corner. Alcohol is a pleasurable beverage many people enjoy; which
type is a matter of personal preference, availability, and sometimes culture.

A bottle of wine has about 750 calories compared to a six
pack of beer that has about 900 calories. This means that if you had a standard
glass of wine every night (6oz), that’s 1260 calories added up for the week. Having
a standard pint of beer (14oz) each night would be 1500 calories for the week. For
these terms, one … Read the rest

There’s a Physical Limit to Human Endurance. This Is the Breaking Point for Every Athlete

There’s a Physical Limit to Human Endurance. This Is the Breaking Point for Every Athlete

Athletes work hard to push their limits, especially in endurance events like ultramarathons or long-distance cycling races. There are always new records to break and better PRs to achieve, but a new study followed top-tier endurance athletes and found there is, indeed, “a maximum level of exertion humans can sustain in the long term,” according to a Duke University blog post, upending the idea that barriers to athletic achievement are more mental than physical.

The study, which was published in the journal Science Advances earlier this month, assessed energy exertion during some of the most grueling endurance events, and researchers found that all athletes hit the same limit: 2.5 times their resting metabolic rate. Beyond that, their bodies start to break down their own tissues to gain more calories.

“This defines the realm of what’s possible for humans,” Herman Pontzer, associate … Read the rest

Heat or Ice? Which remedy to use

Heat or Ice? Which remedy to use

Heat and ice are natural at home remedies for many aches and
pains. However, depending on your particular problem, there is a preferential
treatment for alleviation. In general, heat increases blood flow which helps
tight muscles to relax and helps stiff joints to loosen up. Ice works by
constricting blood flow which numbs pain, reduces inflammation, and helps
prevent bruising.

HEAT

In general heat is used for chronic long-term injuries. The
increased temperature makes the area feel better. In doing so, flexibility is
increased. Again, bouts of 20 minutes should be performed whenever pain is
felt. For arthritis, heat will help loosen up stiff joints. Heat can help
reduce the severity of headaches. When applied to the neck area, heat will
relax the throbbing head and tension of the neck muscles. Heat can also reduce
the stiffness of muscle sprains, especially those that have lasted longer than
6 weeks. It … Read the rest

Meditate Before You Sleep: Here’s What You Need To Know

Meditate Before You Sleep: Here’s What You Need To Know

Meditation is known for a long time as an effective method of relieving stress and calming your mental state. Its effects vary from mental, emotional, and physical attributions. From reducing stress levels to improving focus, meditation is a popular health and wellness practice that enhances the quality of life.

Sleeping disorders like insomnia and sleep apnea are just a few of the common problems that people face on a daily basis. But most individuals rarely address these problems. People start to care less about healthy sleeping and turns a blind eye on the side effects of insufficient sleep on well-being and health. Of course, it’s impossible to live your life without the so-called essentials such as drinking coffee and going out at night.

The Stigma

We become more desensitized to sleep deprivation and insufficiency in sleeping is taking a toll on our bodies, both in subtle and not no-so-subtle ways. … Read the rest

The Best 20-Minute Tabata Workout Solution for Any Time Crunch

The Best 20-Minute Tabata Workout Solution for Any Time Crunch


The GymIt team loves to see our members busting their butts in the gym—even if they don’t have a lot of time to get in a long session! And for time-crunched days, we’re all about a Tabata workout.

This interval-style exercise, created by Japanese researcher and doctor Dr. Izumi Tabata, is a high-intensity workout that helps you burn calories, bump up your heart rate and metabolism, improve your cardiovascular fitness, and gives you a great sweat. A “true” Tabata interval lasts just 4 minutes: 8 rounds of 20 seconds of work followed by 10 seconds of rest.

You read that right: a 4-minute workout! But don’t let the short time domain fool you: the quick 2:1 work to rest ratio allows you to keep your intensity super high, meaning you could end up doing more work in less time compared to a long, low-intensity aerobic session.


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Improving Cognitive Function: The Key to Getting Smarter Starts with Getting Stronger

Improving Cognitive Function: The Key to Getting Smarter Starts with Getting Stronger


Here’s a fairly intuitive statement: exercising your body is good for your cognitive function.

But did you have any idea how true that statement actually is?

Whether you’re a student, boardroom exec, or someone looking to get the most out of their brain power, check out these five reasons why your gym membership is one of the best things you’ve done for your brain lately.

5 Ways That Exercise Boosts Your Cognitive Function

cognitive function

1. Alleviates stress.

Stressed out about that upcoming exam? Resist the urge to pound the caffeine and pull an all-nighter. You may want to pound the pavement and do some pull-ups, instead!

Research shows mental stress can impair learning and memory. Fortunately, exercise is an excellent stress buster.

For one thing, exercise triggers the release of feel-good hormones like endorphins, which can relax you and increase your sense of positivity. Regular exercise also helps you sleep better Read the rest