It is possible to get a killer kettlebell ab workout with these versatile exercises. We'll break it down for you.

Short on time or equipment? Don't worry — you can still get a great at-home bootcamp workout! Try these 8 exercises for a full-body burn. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Medically reviewed by Jake Tipane, CPT — By Emily Cronkleton on June 15, General tips Tips to build muscle Tips to lose weight Tips for sore muscles What to avoid If you don't follow a routine When to talk with a pro Takeaway Share on Pinterest.

General tips to follow. Tips to build muscle. Tips to lose weight. Tips for sore muscles. What to avoid. When to talk with a pro. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Read this next. Looking for an Exercise Routine That Works? READ MORE. How to Do 8 Different Plyometric Exercises. Medically reviewed by Daniel Bubnis, M.

At-Home Boot Camp Workouts: 8 Exercises to Try. Medically reviewed by Danielle Hildreth, RN, CPT. The majority of nutrients in a pre workout meal should come from carbohydrates, as these macronutrients immediately fuel the body.

Some protein should be consumed as well, but not a significant amount, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity. Research has demonstrated that the type of carbohydrate consumed does not directly affect performance across the board Campbell et al.

Regular foods are ideal e. Exercisers might also supplement with a piece of fruit, glass of low-fat chocolate milk or another preferred carbohydrate, depending on needs. Pre-exercise fluids are critical to prevent dehydration.

Before that, the athlete should drink enough water and fluids so that urine color is pale yellow and dilute-indicators of adequate hydration. Read more: What to Eat Before a Workout. Timing is a huge consideration for preworkout nutrition. Too early and the meal is gone by the time the exercise begins; too late and the stomach is uncomfortably sloshing food around during the activity.

Although body size, age, gender, metabolic rate, gastric motility and type of training are all meal-timing factors to consider, the ideal time for most people to eat is about hours before activity. If lead times are much shorter a pre-7 a. workout, for example , eating a smaller meal of less than calories about an hour before the workout can suffice.

For a pound athlete, that would equate to about 68 g or servings of carbohydrate, 1 hour before exercise.

For reference, 1 serving of a carbohydrate food contains about 15 g of carbohydrate. There are about 15 g of carbohydrate in each of the following: 1 slice of whole-grain bread, 1 orange, ½ cup cooked oatmeal, 1 small sweet potato or 1 cup low-fat milk.

It is generally best that anything consumed less than 1 hour before an event or workout be blended or liquid-such as a sports drink or smoothie-to promote rapid stomach emptying. Bear in mind that we are all individuals and our bodies will perform differently.

It may take some study to understand what works best for you. Preworkout foods should not only be easily digestible, but also easily and conveniently consumed. A comprehensive preworkout nutrition plan should be evaluated based on the duration and intensity of exertion, the ability to supplement during the activity, personal energy needs, environmental conditions and the start time.

For instance, a person who has a higher weight and is running in a longer-distance race likely needs a larger meal and supplemental nutrition during the event to maintain desired intensity. Determining how much is too much or too little can be frustrating, but self-experimentation is crucial for success.

The athlete ought to sample different prework-out meals during various training intensities as trials for what works. Those training for a specific event should simulate race day as closely as possible time of day, conditions, etc.

when experimenting with several nutrition protocols to ensure optimal results. See how to count macros to keep your nutrient timing as effective as possible.

Supplemental nutrition may not be necessary during shorter or less-intense activity bouts. If so, carbohydrate consumption should begin shortly after the start of exercise. One popular sports-nutrition trend is to use multiple carb sources with different routes and rates of absorption to maximize the supply of energy to cells and lessen the risk of GI distress Burd et al.

Consuming ounces of such drinks every minutes during exercise has been shown to extend the exercise capacity of some athletes ACSM However, athletes should refine these approaches according to their individual sweat rates, tolerances and exertion levels.

Some athletes prefer gels or chews to replace carbohydrates during extended activities. These sports supplements are formulated with a specific composition of nutrients to rapidly supply carbohydrates and electrolytes. Most provide about 25 g of carbohydrate per serving and should be consumed with water to speed digestion and prevent cramping.

To improve fitness and endurance, we must anticipate the next episode of activity as soon as one exercise session ends.

That means focusing on recovery, one of the most important-and often overlooked-aspects of proper sports nutrition. An effective nutrition recovery plan supplies the right nutrients at the right time. Recovery is the body's process of adapting to the previous workload and strengthening itself for the next physical challenge.

Nutritional components of recovery include carbohydrates to replenish depleted fuel stores, protein to help repair damaged muscle and develop new muscle tissue, and fluids and electrolytes to rehydrate.

A full, rapid recovery supplies more energy and hydration for the next workout or event, which improves performance and reduces the chance of injury. Training generally depletes muscle glycogen. To maximize muscle glycogen replacement, athletes should consume a carbohydrate-rich snack within this minute window.

The recommendation for rapidly replenishing glycogen stores is to take in foods providing 1. For a pound athlete, that equates to between 68 and g of carbs or ~ 4.

Since this can be difficult to consume in whole foods shortly after activity, liquid and bar supplements may be useful and convenient after exercise. Consuming smaller amounts of carbohydrates more frequently may be prudent if the previous recommendation leaves the athlete feeling too full.

Bananas are a great source of healthy carbs , if you didn't know! Muscle tissue repair and muscle building are important for recovery.

Whether you're focusing on endurance or strength training, taking in protein after a workout provides the amino acid building blocks needed to repair muscle fibers that get damaged and catabolized during exercise, and to promote the development of new muscle tissue. Recent research has further demonstrated that a similar amount of protein approximately g after resistance exercise may even benefit athletes on calorie-restricted diets who also want to maintain lean body mass Areta et al.

It is important to note that some literature emphasizing extremely high levels of protein intake-well beyond these recommendations-for strength training may be dated and lack quality research Spendlove et al. Virtually all weight lost during exercise is fluid, so weighing yourself without clothes before and after exercise can help gauge net fluid losses.

It is important to restore hydration status before the next exercise period. Morton, R. and Phillips, S. Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy.

Frontiers in Physiology, 6. Kelsey Graham, MEd, CHES, is an Assistant Professor and Director of the Health and Wellness Coaching and Personal Trainer Certification Programs at San Diego Mesa College. She has more than 10 years of experience in the fitness industry, working as a personal trainer, group fitness instructor and health coach.

Her love of movement lies in its ability to go beyond physical health and improve mental and emotional well - being. Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.

Get answers to all your questions! Things like: How long is the program? Program Design. Six Things You Can Do to Improve Your Workout Results. by Kelsey Graham on May 08, Filter By Category. View All Categories. Prioritize Determine your goal and train for it.

Periodize The overload principle dictates that you must expose your body to greater demands e. Plan Nothing kills an hour faster than aimlessly wandering around the gym.

To build a long-term strategy, ask yourself: How many days a week should I or can I, realistically train? What crucial exercises should I include in my workouts?

How often should these exercises be done e. What set and repetition schema will best help me achieve my goals? Perform these exercises first. How many days of recovery do I need between exercise sessions? Refuel The easiest way to undermine fitness gains is through inadequate refueling.

Recover Muscular adaptations occur after repeated bouts of training in which muscle tissue is damaged and, in the process of repairing, grows in size or strength. Reset Your body views exercise as a stressor. Optimize Your Training A little pre-exercise prep and post-workout replenishment go a long way in improving your health and fitness results.

References Levenhagen, D.