“Eating After You Exercise May Provide Added Fat-Burning Benefits” – The New York Times
Cyclists who had pedaled on an empty stomach incinerated about twice as much fat as those who had consumed a shake first. By Gretchen Reynolds Nov. 27, 2019 Working out on an empty stomach could amplify the health benefits of the activity, according to a well-timed new study of the interplay of meal timing, metabolic […]
“The Zen of Weight Lifting” – The New York Times
Chop wood, carry water and other lessons that apply far beyond the gym. By Brad Stulberg Nov. 22, 2019 One of my favorite movements at the gym is called a farmer’s carry. You hold a heavy weight — for me, around 95 pounds — in each hand and attempt to walk with a solid, upright […]
10-20-30 Training
This simple program will help you make the most of a short workout by improving heart health and endurance. Try it with your favorite cardiovascular activity. 1. Run (or bike or swim or row) lightly for 30 seconds. 2. Run moderately for 20 seconds. 3. Run at top speed for 10 seconds. Repeat the sequence […]
10-Minute Workout
If you like to run, bike, row or swim — just a little bit — this workout is a great option for you. 1. Warm up for 2 minutes. 2. Pedal, run or swim all-out for 20 seconds. 3. Pedal, run or swim slow and easy for 2 minutes. 4. Pedal, run or swim all-out […]
The 7-Minute Workout
12 exercises deploying only body weight, a chair, and a wall, it fulfills the latest mandates for high-intensity effort — all of it based on science. 1. Jumping jacks 2. Wall sit 3. Push-ups 4. Abdominal crunches 5. Step-up onto a chair 6. Squats 7. Triceps dip on a chair 8. Plank 9. High knees, […]
The 4-Minute Workout
If you don’t really like doing push-ups or wall sits, you can still benefit from H.I.I.T. Try this 4-minute burst of fitness. 1. Warm-up briefly. 2. Run, swim or bike intensely for four minutes. 3. Stop. Catch your breath. Repeat three times a week.