Inflammation is a major buzzword these days鈥攁nd not just in the context of sprained ankles or itchy insect bites. Much of the discussion instead surrounds the chronic low-grade inflammation that tends to increase throughout your body as you age. This phenomenon is thought to contribute to a wide range of ills, like heart disease, cancer, and chronic pain. It even has a catchy name: 鈥渋nflammaging.鈥� Whether exercise helps or hinders this process has long been a topic of debate.

It鈥檚 clear that exercise causes a short-term surge of inflammation. One of the earliest in sports science, in 1901, tested blood samples from four competitors in the Boston Marathon. The results showed a spectacular surge of inflammatory markers after the race, which was, at the time, interpreted as worrisome evidence that 鈥渢he exercise had gone far beyond physiological limits.鈥�

In the years since then, we鈥檝e come to a more nuanced view of the links between exercise and inflammation. Yes, exercise triggers acute inflammation. But the body responds by deploying its own anti-inflammatory molecules. One theory is that the body鈥檚 defenses against inflammation then get stronger over time, so regular exercise actually protects you from inflammaging. Evidence for this claim is mixed, though, so researchers in Spain recently pooled the available data to investigate the effect of decades of serious athletic training on inflammation.

What鈥檚 the Problem with Inflammation?

Inflammation is a double-edged sword. It鈥檚 part of the body鈥檚 emergency response to stressors like an infection or a twisted ankle, a biochemical cascade that often results in swelling or soreness, but also calls in key molecules that initiate the defense and repair process. That鈥檚 why sports doctors use anti-inflammatory drugs more sparingly than they used to, because shutting down inflammation might delay recovery. In this context, inflammation is good鈥攁s long as it turns off again once the danger is past.

Inflammation becomes a problem when it鈥檚 chronic (meaning that it doesn鈥檛 shut off once a threat has been successfully dealt with) and systemic (meaning that it鈥檚 everywhere in the body rather than just at the site of an injury). Chronic inflammation is a characteristic鈥斺�攐f heart disease, cancer, diabetes, and various other conditions. To put it bluntly, if you have high levels of various inflammatory markers when you鈥檙e at rest, you鈥檙e likely to than someone with lower levels.

There are various reasons that you might have chronic inflammation: a lingering infection, high levels of psychological or emotional stress, and so on. Your diet can contribute, although there鈥檚 plenty of debate about which foods help or hinder (fiber, fruit, and vegetables are ; sugar and trans fats, not so much).

The big factor, though, is aging. As you get older, baseline levels of various inflammatory markers creep inexorably upward. It鈥檚 not entirely clear why it happens. is that dead or damaged cells accumulate and keep triggering the immune system at a low level; is that it鈥檚 caused by gradual changes in your gut microbiome. Whatever the cause, it鈥檚 bad news.

How Being an Athlete Affects Inflammaging

The new study, , comes from a joint research team led by I帽igo P茅rez鈥慍astillo of Abbott Nutrition in Spain, along with medical staff from the Real Madrid soccer club and the Real Madrid Graduate School, a sports-focused unit of the European University of Madrid. (Yes, that鈥檚 a real thing. .)

Previous research has shown that if you train for a few months, your baseline levels of inflammation will go down鈥攂ut then if you stop training, the levels go back up. What P茅rez鈥慍astillo wanted to know was whether, if you train at a reasonable level and simply never stop, you can avoid inflammaging altogether. To find out, he and his colleagues pooled the results of 17 studies with 649 participants in total, comparing lifelong masters athletes鈥攑eople over the age of 35 who train and compete regularly in a sport鈥攚ith healthy but untrained people both young and old.

One challenge with studying inflammation is that there鈥檚 no simple measure of it. Instead, there鈥檚 a whole collection of molecules that respond to various types of stimulus in various ways that increase or decrease inflammation. Some do both. Interleukin-6, for example, surges sharply and temporarily after exercise in a way that fights inflammation, but at higher levels during rest can promote inflammation.

This means you have to look holistically at a bunch of markers to get a sense of overall inflammation levels. When you do this, a fairly convincing pattern emerges in the data. If you compare masters athletes with age-matched peers who don鈥檛 train, the athletes have consistently lower levels of baseline inflammation. But if you compare them to young people in their 20s who don鈥檛 train, the young people have even lower levels. Youth trumps training, in this case.

The data isn鈥檛 totally uniform. The strongest results show up in comparisons of C-reactive protein, which is associated with inflammation, and interleukin-10, which fights inflammation. Older athletes have less of the former and more of the latter. Training didn鈥檛 seem to make any difference for tumor necrosis factor alpha, another inflammatory molecule.

For interleukin-6, the results were mixed. Training didn鈥檛 lower baseline levels by a statistically significant margin. But when you break out the data by sport, endurance training did have a significant benefit while resistance training didn鈥檛. That might be because endurance training has unique powers, or it might simply be that there haven鈥檛 been enough resistance training studies to see an effect. At this point, there鈥檚 no way of knowing.

If you were hoping for proof that running is the fountain of youth, you might see these results as a let-down. (I鈥檒l admit, I was hoping for better news.) It鈥檚 possible that we might eventually stop inflammaging entirely by pulling more levers: maybe it鈥檚 lifelong endurance training and eating some yet-to-be-determined mix of vegetables and fish and never raising your voice in anger. The more likely scenario, I suspect, is that nothing can halt the flow of time entirely. If that鈥檚 the case, then I鈥檒l take these results as a win.

***

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The post Does Exercise Fight Inflammation鈥擮r Make It Worse? appeared first on 国产吃瓜黑料 Online.

From yoga to Pilates to more general workouts, the call for core strength is ubiquitous.

As a yoga teacher, I constantly need to remind students to engage their core. It’s not about shame or even strength鈥攊t’s the knowledge that an activated core will deliver support and improved alignment while alleviating potential pain.

Why Core Strength Is Essential

When contracted, the muscles of your core support the spine, help you maintain proper posture, and reduce your risk of injury. Many people think the “core” refers to only the superficial abdominal muscles, but your core muscles extend from the diaphragm to the pelvic floor and surround the trunk in a . That includes all of the abdominal muscles (rectus abdominis, internal and external obliques, and deep transversus abdominus) as well as those of the hips, glutes, and lower back (including the erector spinae and multifidus).

That鈥檚 a lot of support. If you鈥檙e not properly activating your core, or if you lack sufficient strength in your muscles, you鈥檙e at a disadvantage.

Given the complexity of the primary and supportive muscles that are considered part of the core, it can actually be easier to discern when you鈥檙e not engaging them compared to when you are using your core effectively. These signs may be subtly indicating that you need to activate or strengthen your core.

6 Signs You Need More Core Strength

Though there are many causes for each of the following indications, a weak core is a simple factor to address.听Be sure to consult with your physician if you鈥檙e experiencing pain or discomfort.

1. Posture Challenges

Slouchers, this one’s for you.

Your core muscles support the spine and help you maintain a neutral posture. If you struggle to do so when you鈥檙e seated or standing, these are signs that you might not be engaging your core or would benefit from strengthening your core.

2. Difficulty Maintaining Alignment

If you experience difficulty maintaining alignment in your lower back and hips when you鈥檙e in yoga poses or other positions that demand strong core engagement, you may not be using those muscles as much as is needed.

For example, do your hips start to sag in ? Does your look more like a or ?听You may need to engage or strengthen your deep transversus abdominis, rectus abdominis, and perhaps gluteus maximus muscles to help support your spine.

3. Balancing Challenges

that increasing core strength supports better balance. A strong and active core enhances balance by strengthening the connection between the upper and lower body and delivering more control over your center of gravity.

But don鈥檛 strain with all your might. Tensing to the point of becoming rigid is actually counterproductive to balancing. Your body needs to be able to as you balance. Simply focus on drawing your muscles toward your spine and grounding through your standing leg while breathing slowly and easily.

4. Hip Pain

If your hips ache after a workout or throughout the day, one potential cause is not engaging your deep hip muscles.

These deep core muscles create connections among the spine, pelvis, and hips and are essential to maintaining your alignment. A lack of support from weak or inefficiently engaged muscles will be taken up elsewhere by neighboring muscles, such as the hip flexors, external rotators or adductors, or the hip capsules or joints themselves. This overloading can cause strain.

For example, when you balance on one leg, if you鈥檙e engaging your deep abdominal muscles, pelvic floor muscles, and gluteus medius muscles, your hips will remain level. But if the hip on your lifted leg side drops down and the hip on your standing leg sways out to the side (known as ), chances are your gluteus medius is weak or not engaging. This can cause referral tension in one or both hip flexors, adductors, piriformis, and of the hips (as well as the quadratus lumborum in the lower back).

5. Knee Pain

There is evidence that suggests a weak core can increase the risk of knee injuries and knee pain. A conducted in athletic populations found that lower scores in core strength, core proprioception, and neuromuscular control of the core were found to be risk factors in the development of lower extremity injuries.

Your entire body is connected through your skeleton, muscles, and connective tissue. If you are not engaged and aligned toward the top of your body, the structures below will also experience misalignment. This can place excessive pressure on the knee joints, including the cartilage, meniscus, ligaments, and bony structures.

6. Low Back Soreness

There are countless explanations for low back achiness, soreness, discomfort, and pain. However, if you feel a dull ache in your lumbar area after practicing yoga, find it difficult to get out of bed the morning after a challenging workout, or have developed chronic back pain, there鈥檚 a chance you鈥檙e either not engaging your core muscles or need to strengthen them.

The purpose of the core muscles is to help stabilize the spine. When you engage your core, you create tension in the abdominal and lower back muscles that reinforces spinal stability and reduces the load on your joints as well as your intervertebral discs. This tension results from contracting the deep and often overlooked muscles of the core, including the multifidus, rotatores, intertransversarii, and pelvic floor.

Without the stability provided by deep muscle engagement when you move through yoga poses, workouts, or everyday life, the more superficial muscles in the lower back will be forced to compensate, or that load will be transferred to joints and other structures. These muscles are better suited to other roles like large or fast movement, so demanding that they take on the role of creating stability could lead to those muscles feeling tense or sore later.

This can of lower back pain and tightness and make you susceptible to tweaking your back.

The post 6 Subtle Signs You Need to Strengthen Your Core appeared first on 国产吃瓜黑料 Online.

An ankle injury can stop you in your tracks, making running painful or even impossible. Injuries at and below the knee make up approximately of all running-related injuries in athletes of all genders, and the ankle is the second most likely spot (after the knee) to get hurt. But most of the common ankle injuries, like 鈥攚hich is caused by repetitive stress to the tendon that connects the heel to the calf鈥攃an be prevented.

By spending just a few minutes a week building mobility and strength, you can stop most overuse injuries from interfering with your running goals.

鈥淚 always ask my clients if they鈥檙e warming up before a run because that鈥檚 the most modifiable thing we can do to prevent injury,鈥� says ,听a physical therapist based in Toronto, Canada.

Your ankles are made to flex and extend as you run and absorb the shock of repeated foot strikes on the pavement. But if the ankle joint鈥檚 range of motion is limited or the surrounding muscles aren鈥檛 strong enough to withstand the impact, they 肠补苍鈥檛 do their job properly.

鈥淎 lot of runners wait too late to start doing this preventative work,鈥� says London. Even if you have never had ankle pain or injuries, focusing on maintaining the health of your joints can keep you moving well through your weekly 5K or to the finish line of your next marathon.

The Anatomy of Your Ankle

Your is a hinge joint, which means it can move forward and back in one plane of motion鈥攗nlike the ball-and-socket joints of the hip and shoulder, which can do that and move side to side or rotationally.

Surrounding the ankle joint are muscles, including the calf, tibialis (anterior and posterior), and peroneals, which flex and extend to move your foot. The soft tissue of the ankle鈥檚 ligaments connects the ankle bones (like the tibia, fibula, and talus) to one another and stabilizes the joint. Tendons, such as the Achilles, connect the ankle muscles to the bones. Finally, cartilage, which covers the ends of your bones, acts as a shock absorber.

When your foot strikes the ground, the ankle flexes (dorsiflexion, when your toes are pointed upwards) and absorbs the impact, explains London. The ankle extends (plantarflexion, when your toes are pointed downwards) when you push off from the ground to push forward.

Common Ankle-Related Injuries

Your body is a kinetic chain, which means all the muscles, tendons, and bones are connected and work together. Weak or limited ankles don鈥檛 just impact a single joint; they can cause issues across your body. Because your ankles help you maintain balance, weakness or tightness can lead to instability when standing or moving. Added wobbliness will make you more prone to acute injuries from tripping or falling or cause knee pain and muscular imbalances from placing more weight on one limb.

Sprains

Sprains are among the most common acute ankle injuries in runners. Low ankle sprains usually occur when a runner rolls or twists their ankle inward or outward while moving.听Sprains can be relatively minor (a pull or strain in a ligament) or more significant (a partial or full tear of the ligament).

High Ankle Sprains

are less common and occur when the ankle is dorsiflexed (toes pointed up) and turns inward or outward at the same time, often caused by a quick change in direction while running or jumping. Though this is more likely in sports like football and soccer, it can also happen to runners, especially in activities with uneven terrain听or where quick pivots are necessary, like obstacle course racing.

Stress Fractures and Shin Splints

Overuse can also lead to ankle injuries like stress fractures, which are small cracks in the bone, and Achilles tendinopathy. London says shin splints, characterized by pain along the inside of the shin bone that tends to feel worse with dorsiflexion, are one of the biggest complaints from the runners he treats. Caused by repetitive activity like running, shin splints are an inflammation of the muscles and tendons around the tibia.

Signs of Limited Mobility and Poor Ankle Strength

While noticeable stiffness and discomfort can signal mobility issues, there are other less obvious ways to spot concerns.

Tight Calves

Feeling tenseness or strain in your calves indicates a limited range of motion in your ankles. To check the flexibility of your calves, try standing on the edge of a stair and seeing how low you can drop one heel. 鈥淚f you can only slightly drop below the edge, you鈥檙e really tight through that foot,鈥� London says.

Losing Balance Easily

When assessing a client鈥檚 ankle mobility and strength, London first asks them to stand on one foot. If they can do that without losing balance, he hands them a weight and asks them to move it from hand to hand so their center of mass shifts as they balance, forcing them to work harder to stabilize the foot of the standing leg. London isn鈥檛 just looking for whether the ankle moves inward or outward but whether the client has enough control to bring it back to center.

If the knee of the standing leg caves inward along with the ankle, that鈥檚 also a sign that there may be some ankle weakness and that the knee may be in danger of sustaining an injury when you run.

Stiff Ankles

For another at-home mobility test, you can also try squatting with your toes pointed forward; if you have to spin your feet out to the sides, that鈥檚 a sign of ankle stiffness.

7 Moves to Build Ankle Strength and Improve Mobility

You can prevent and rehab from a lot of ankle injuries by improving your ankles鈥� range of motion and ability to absorb impact.

鈥淢ost running injuries are caused by overuse,鈥� says London. By building the strength of your muscles, you also improve the strength of your tendons and ligaments, allowing them to take more impact before sustaining injury. That makes it more likely you can run longer and, more often, pain-free.听鈥淪trength training allows you to do more,鈥� London adds. 鈥淚t’s really about having a foot that’s mobile but also strong.鈥�

Mobility work primes your muscles for movement, increasing blood flow to the area and warming up the muscles. Performed before a run, they help increase your range of motion and can help prevent injury. Many ankle mobility exercises can be modified to strength exercises by slowing them down, doing additional reps, or adding weight.

Five to ten minutes of mobility work (including ankles, hips, and shoulders) before your run is a great starting point to ensure 鈥測ou’re not over-fatiguing, you’re just priming the system,鈥� says London. You can do the strength exercises twice a week as part of any other strength routine.

Perform the two dedicated mobility moves first, then do one set of each of the moves labeled 鈥淢obility or Strength鈥� as mobility exercises before adding weight or time. Try to do sets of around 12-15 reps, which will fatigue the muscles and help build endurance.

Watch this video to see a compilation of all the ankle strength and mobility moves explained in this article. (Video by Brad Kaminski)

1. Banded Ankle Mobilization

Move Type: Mobility

:

• Place a step or a low box about two feet away from an anchor point (the leg of a couch, a stair railing, or a squat rack).
• Loop a long resistance band around the anchor point.
• Place your right foot on the step and your left knee on the ground so your legs are both forming 90-degree angles, as in a deep lunge.
• Grab the end of the resistance band and loop it over the top of your right foot, right below the hinge point of your ankle joint. Deeply bend your right knee forward, bringing your knee over your toes.
• Pause for three to five seconds at the endpoint, then return to the start.
• Do 30 seconds of deep bends on one side before switching sides.

2. Pogo Hops

Move Type: Mobility

:

• Begin standing with your feet hip-width apart.
• Push off the balls of your feet and begin doing quick, short jumps, keeping your knees straight but not fully locked throughout the movement. Continue for 30 seconds.

You can jump forward, backward, and side to side as you get comfortable. You can also do this on one leg, jumping on one side for 30 seconds and immediately switching to the other.

3. Heel Walks

Move Type: Mobility or Strength

Heel walks warm up the tibialis anterior, which runs along the front of the shin and is primarily responsible for ankle dorsiflexion.

:

• Walk for 30 seconds with only the heels of your feet touching the ground, taking short steps. Draw your toes up as high as possible as you walk.

4. Toe Walks

Move Type: Mobility or Strength

Toe walks help warm up your muscles in the calf and those through your feet and prime your ankles for plantar flexion.

:

• After 30 seconds on your heels (from your heel walk), switch to walking on your toes for 30 seconds.

Make it a Strength Move: Hold a dumbbell in each hand as you walk

5. Single-Leg Calf Raises

Move Type: Mobility or Strength

:

• Stand on a step allowing only the balls of your feet to be planted on the step (your heels will be hovering behind the step).
• Lift your right foot slightly.
• Holding onto a wall or railing for balance, slowly lower the heel of the left foot until you feel a stretch in your left calf. Press through the ball of your left foot to bring the heel back up and rise up onto the toes of your left foot.
• Slowly lower and repeat.
• Do 30 seconds of raises on one leg before switching legs.

Make it a Strength Move: To improve calf strength and help protect the Achilles tendon, slow down the heel drop, lowering for five seconds before coming back to neutral and onto the toes.

6. Tibialis Raises

Move Type: Strength

:

• Stand with your back against a wall, feet flat on the floor, and hip-width distance apart. The first time you try this, bring your feet just about a foot away from the wall.
• Keeping your legs straight, slowly pull your toes off the floor, continuing to pull and engage the shin muscles until only your heels are in contact with the floor.
• Pause, then slowly lower down.
• Do one or two sets of 12-15 reps on days when you are not running, with 30 seconds of rest in between sets.

To increase the difficulty: You can make this move more challenging by bringing your feet further from the wall.

7. Single-Leg Deadlift

Move Type: Strength

:

• Stand with feet hip-width apart; keep a soft bend in both knees.
• Shift your weight to your left leg and lift your right foot off the ground.
• Tighten your core, hinge at the hips, and kick your right leg behind you.
• With your hands crossed over your chest, lower your torso down towards the floor until both your torso and right leg are in a straight line and parallel to the floor.
• Do two sets of 12-15 reps on each side with 30 seconds rest between sets.

To increase the difficulty: Grab some free weights and hold one in each hand. Another option: hold one free weight in the hand opposite your lifted leg鈥攊f you put a weight in your right hand, your left leg would be raised鈥攖hen switch sides.

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

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After a run in the sun or a day spent on the windy ski slopes, I usually come home to discover that my hair is a sweaty, tangled mess. Trying to pull a comb through it only seems to make it worse, forcing me into yet another wash, which I鈥檓 pretty sure we鈥檙e not supposed to do daily, right? And considering how much of a beating our hair takes when exercising, it’s important to take good care of your hair during and after a workout.

The good news is that protecting your hair doesn鈥檛 mean you have to sacrifice your fitness goals. With the right routine for your hair type and a few mess-free styling tips, you can ensure your hair and scalp stay as healthy and strong as you.

A Build-Up of Sweat Creates the Perfect Environment for Bacteria to Grow

According to a Colorado-based dermatologist, and avid hiker and climber, when we work out, sweat sits on the scalp and increases moisture and oil, which can lead to excess fungal growth.

She explains that this kind of fungi, also called , is a type of yeast that naturally exists on our skin. But, if it overgrows, it can lead to inflammation, itching, scaling, excessive oiliness or dryness, and flaking on the scalp.

Sunlight and Elements Dry Out鈥攁nd Break鈥擸our Strands

鈥淪un exposure can damage the actual hair shaft, and it can lead to excessive dryness, which can lead to breakage,鈥� says Shao, who adds that sun exposure over time on the scalp itself can also increase your risk for skin cancer.

If you are doing an activity like skiing or biking, wind may also cause damage. 鈥淲hen your hair is getting whipped around, it gets super knotty, and you have to get all that out; that is definitely going to cause hair breakage and damage,鈥� says Shao.

She adds that it鈥檚 important to avoid doing outdoor activities while your hair is wet. 鈥淲et hair is really weak, making excessive heat and cold when your hair is wet a potential problem.鈥�

Too-Tight Buns and Ponytails May Cause Hair Loss

Keeping your hair pulled taut and away from the face with a scrunchie can lead to , a type of hair loss caused by prolonged or repeated tension on the hair strands. 鈥淭his pulling can lead to hair loss and scalp damage,鈥� says Shao.

Swim Caps Are, Ironically, Not Great Either

Wearing tight swim caps may also cause the hairline to recede.

鈥淪wim caps are great in one sense because they have the benefit of protecting our hair from chlorine,鈥� says Shao, who explains that the chemicals can damage the protective hair cuticle, drying out your strands and scalp. 鈥淏ut swim caps鈥攅specially if they are too tight, or worn for extended periods of time, or not put on properly鈥攖hey can cause a lot of excessive pulling force.鈥�

Silicone caps are better than other materials, like latex, because they tend to fit better and don鈥檛 pull on the hair. Regardless of your chosen material, Shao suggests applying a leave-in conditioner to your hair before putting on a cap, which can allow it to slip on more easily. Put both hands inside the cap facing each other and stretch the cap as wide as you can, pulling it over your forehead.

How to Manage Your Hair While Working Out

Your active hair care routine should be tailored to your specific hair profile.听Hair knowledge and routine adjustments will go a long way in protecting and nourishing your hair.

Consider Your Hair Type

Hair types divide your hair鈥檚 growth pattern and texture into numbered, lettered categories. The accompanying letters, A, B, and C, align with section width, aka the tightness of your curl. Coily hair, for example, may be categorized as type 4b or 4c.

In terms of texture, there are :

• Straight (Type 1): lays flat and can be harder to curl
• Wavy (Type 2): has more volume than straight hair; the tightest waves can be mistaken for curls
• Curly (Type 3): can be loose or tighter, springy curls; because oil has a harder time traveling down the winding strands, curly hair can get dry and frizzy
• Coily (Type 4): tight curls and strands have a zigzag pattern

Additionally, your hair may be naturally thick or thin, oily or dry. And while anybody can experience scalp conditions like psoriasis or alopecia, different hair types are often associated with different conditions. 鈥淚n general, coarse, coily hair is going to be more prone to dryness and breakage, while more fine hair can be more susceptible to oiliness and scalp irritation,鈥� says Shao.

Choose Accessories Best Suited to Your Hair Needs

While getting to know your locks is a must, proper styling is another can’t-miss step. , co-founder of , an organization dedicated to elevating Black women distance runners, suggests wearing hats with satin linings to prevent snagging.

That said, Shao notes that cotton hats can trap sweat and moisture against the scalp鈥攕o if you are going to wear a hat, make it a moisture-wicking one. 鈥淢ake sure that you are washing those caps frequently and allowing them to听 fully dry before using them again, as caps, as well as headbands, can hold on to bacteria, and that can lead to acne, folliculitis, and breakouts,鈥� she says

In terms of all styles, loose is better. Shao recommends a low bun, loose braid, or hair twists rather than tight braids for those with type 4b or 4c hair. Silk or snag-free hair ties can help ensure that there’s no unnecessary tearing.

鈥淓veryone鈥檚 hair is unique to them and how they care for it is also something that is deeply personal to them, so finding what works best for you is important,鈥� says Robinson. 鈥淚f one thing doesn鈥檛 work, just try something else.鈥�

5 Easy Workout Hairstyles

Not sure which updo is right for you? These simple styles are worthy contenders.

1. French Braids

鈥淢y go-to is two French braids that lead into a ponytail,鈥� says running influencer听. 鈥淚t keeps hair out of my face and is super cute, too.鈥�

SAVE FOR LATER! Instructions below! What you鈥檒l need: two clear elastics, regular hair tie, brush Step 1: Part your hair down the middle Step 2: Start a French braid on the left side. When you reach the back of your head, don鈥檛 gather more hair and instead pivot to a regular braid! Tie off at the end. Step 3: Repeat on the right side Step 4: Gather all hair in a ponytail and that鈥檚 it! Optional Steps: Use a wax stick to keep any flyaways down. You can also untie the smaller elastics once the ponytail is secure and undo the braids in just the pony so they still stay up top but the ponytail is brainless. If you try this out, defo let me know!

2. Loose Bun or Puff

A not-too-tight bun or puff is a good choice to keep your hair off your neck on hot days. Spiral hair ties 听are a good option if you want to toss your hair up; they can stretch to accommodate thick hair, are durable, and are gentle on your strands.

A hair tutorial for hair or any babes.

3. Bubble Ponytail

Justine also often wears a bubble pony (where you use elastic bands to create puffy sections in a ponytail). This is a great style for an intense workout because gathering the hair down the ponytail can prevent nasty tangles which then cause breakage when you try to comb them out.

Now accepting ideas for my next running hairstyle! I need fun inspo and I love trying new things!

4. Rip Tied

Shao suggests a , a brand of hair tie that keeps your hair contained. 鈥淭hose are really nice, especially if you are a skier and you want to wear your hair in a braid, or if you’re a surfer, because the wind factor is a problem, so having your hair a little more tied up is nice.鈥� As a bonus, Rip Tie offers ties in an array of vibrant colors to suit whatever vibe you’re going for.

This @RipTieHair are such a game changer for my tangled hair girlies

5. Softly Secured

Robinson likes to wear wide elastic headbands if she is wearing her hair straight and loosely clipped back to avoid the dreaded ponytail dent. 鈥淚f I鈥檓 wearing a protective style, same thing: I just loosely tie my hair up so it doesn鈥檛 give my edges too much tension,鈥� she says.

Need more headbands

How to Care for Your Hair After a Workout

Ultimately, intentional hair care is just one part of a healthier whole. After working out, the correct cleansing schedule and between-wash products can make all the difference.

Cleanse with Care

鈥淚n general, it鈥檚 important to maintain a regular hair wash routine, but that is going to be a little different for everybody,鈥� says Shao. 鈥淚t really does depend on the type of scalp and hair that you have, and also your activity level.鈥� If you are exercising daily and have an oily scalp, for example, you may need to wash your hair daily or every other day. For frequent cleansing, Shao suggests using a mild, sulfate-free shampoo and applying it directly to your scalp before lathering. 鈥淵ou don鈥檛 necessarily need to put shampoo on your hair shaft, and definitely not your hair ends unless you rolled around in the dirt or something,鈥� she says.

People with coily, type 4b or 4c, hair may not need to wash every day. Shao notes that these hair types tend toward dryness and brittleness, making the natural oils that come with skipping a wash essential. For people with extensions, weaves, or braids, Shao recommends diluting your shampoo into a spray bottle鈥攋ust spray your scalp and rinse.

Refresh Between Showers

There are ways to refresh your hair after a workout without fully washing it. If you have coily hair, Shao recommends doing a water rinse of your scalp after workouts to get some of the salt and sweat buildup out. Robinson says she only washes her hair about once a week but uses the to revamp her hair between washes.

If you are washing infrequently and still struggling with dry hair or dandruff, Shao suggests using an anti-dandruff serum ( from Jupiter, a scalp repair and haircare brand), which she says can help control yeast growth.

鈥淒on鈥檛 be discouraged by your hair getting messed up because the bigger picture is making sure you are well,鈥� says Robinson. 鈥淵ou can always style your hair in a different way, try something else, wash it, and start over, but you only get one you, one life, to be healthy. That鈥檚 the priority.鈥�

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Now that the excitement of New Year鈥檚 has long worn off, you might find yourself de-prioritizing the list of resolutions you made at the top of the year. I, for one, have already skipped the daily journaling and stretching practices I committed to more times than I鈥檇 like to admit. Whether your goal was to squeeze in a ten-minute walk each day before work or totally overhaul your fitness routine, it鈥檚 always tough to make new habits stick.

For this reason, many Americans who resolve to be more active each year quit into the new year. And according to data from the , some people report that they break their resolutions even earlier. About 60 percent of adults who made at least one resolution in 2024 had kept all of them by mid-January; another 28 percent said they鈥檇 kept some of their resolutions, while 13 percent said they鈥檇 already given up on them. If you鈥檙e in this last camp (or you鈥檙e about to be), we have good news: 鈥淚t鈥檚 never too late to start a habit or get back on track, especially when it鈥檚 tied to a core value you hold,鈥� says , a psychologist based in Florida. 鈥淵ou can pick back up at any time.鈥�

Here, experts provide a few tips for anyone whose resolutions are in danger of being put on the back burner until the next new year rolls around.

1. If You’ve Been Missing Your Daily Walks, It’s Time to Recruit a Friend

If you鈥檙e just not excited about your daily walk, inviting a neighbor might do the trick. 鈥淚t鈥檚 harder not to do something you said you鈥檙e going to do when there鈥檚 another person involved in it,鈥� says , a psychologist based in California. Another plus, she adds, is that 鈥淚t鈥檚 just probably more fun. Changing behaviors can be challenging, and you should infuse fun and joy into that any way you can.鈥�

You may even take longer walks when you bring a friend. I鈥檝e found that time flies by when you chat with a friend while strolling through the park. If you鈥檙e still not convinced, that people may see added mental health benefits when working out with others compared to those who work out alone.

2. If You’re Skipping Workouts Because It’s Cold, Reassess What Kind of Gear You Need

Extreme cold has descended upon much of the U.S.听in recent weeks, and this could be why you鈥檙e dragging your feet when it鈥檚 time to go for your daily run or other outdoor exercise routine.

If those workouts have led to severe discomfort lately鈥攆or instance, if your fingers, toes, or any other part of your body got so cold they became stiff or numb鈥攖hat鈥檚 a sign you need to wear different gear, says , an exercise physiologist at the Hospital for Special Surgery in New York. This doesn鈥檛 necessarily mean you need to buy anything new. 鈥淭ry dressing in layers,鈥� Horan recommends.

If you鈥檙e up for spending a few bucks on some cold-weather gear, consider investing in a good base layer, fleece-lined gloves, or a headband that doubles as an ear warmer. that stick to the bottom of your socks have also been a game-changer for me this year.

3. Plan to Skip Some Days

Because implementing a new practice into your daily life can be difficult, you should be prepared to miss some days. This means designating a few days each week or month as “no-gym” days when you know you won鈥檛 make it.

You can approach this one of two ways: blocking out certain days听you know will be extra busy or picking those days as they arise. Try to spend the time that you would normally dedicate to your resolutions doing something rejuvenating, like reading, meditating, watching reality TV, or doing another activity that leaves you feeling refreshed.

鈥淎s much as routine can be helpful and good, it鈥檚 not always realistic to say, 鈥業鈥檓 going to start going to the gym four times a week,鈥欌�� Puder says. Inevitably, you will have a sick day, a really long work day, or a day during which things just don鈥檛 go as planned. Knowing you won鈥檛 meet your goal every single day can help you reset when that happens.

鈥淎ll-or-nothing thinking is a cognitive error,鈥� Reynolds says. If you鈥檝e come to terms with the fact you鈥檒l probably break your streak, you may also be more inclined to give it your all on the days when you do make it to the gym.

4. Listen to Your Body鈥擨f You’re Sore or In Pain, It’s Time to Go Back to the Drawing Board

Taking your fitness routine from zero to 100 can leave you feeling fatigued or worse. 鈥淲e call it ,鈥� Horan says. 鈥淲hen someone鈥檚 new exercise regimen is too intense, this听paired with sleep lack and/or lack of proper nutrition can increase injury risk,鈥� she says.

It can be hard to differentiate between regular soreness that occurs after working out a particular muscle group for the first time in a while and overtraining. But one sign that you鈥檙e going a little too hard is pain or soreness that lasts more than four days after the workout that caused it. 鈥淚f it鈥檚 lasting five days, that can be a sign that our bodies are not recovering properly,鈥� Horan says.

Another tell-tale sign is asymmetrical pain. For example, Horan says, 鈥淲hen someone comes to me and says, 鈥楳y right knee really hurts, but my left knee is fine.鈥欌��

Overtraining can highlight slight muscle imbalances throughout your body. Let’s say you always do certain household chores with your right arm; this could mean that the muscles on the right side of your upper body may already be a bit stronger than those on your left. If you start overtraining, those muscle imbalances may become noticeable via asymmetrical pain.

If this sounds familiar, consider scaling back your workout routine and then building up to your ultimate goals.

5. Make Sure You’re Getting Enough Protein to Accommodate Your New Activity Level

If you鈥檙e beginning to feel less energized than usual ahead of your workouts, you may need to tweak your diet.

鈥淚f you are increasing your movement without also increasing nutrition, you鈥檙e asking your body to perform at a higher level with less fuel,鈥� says , a dietitian based in New York.

You may need to work more protein into your meals or simply eat more of the foods you usually gravitate towards. 鈥淢aybe someone who used to be satisfied with a cup of rice alongside their dinner finds they鈥檙e going back for seconds,鈥� Geraty says. Paying attention to your body鈥檚 needs will boost your energy and help you meet your goals.

6. Consider Starting Some (Healthy) Competition

Many fitness trackers and apps, like , allow you to share your progress at the gym with friends and family members, and they can give you kudos when you鈥檙e on a roll. The recognition from loved ones is nice, but it can also be motivating to monitor their progress as well.

If you see that you鈥檙e the only one in your family who didn鈥檛 go for a walk today, that may be all the incentive you need to grab your tennis shoes and get out the door. Each time I learn that my Dad, who鈥檚 one month shy of 70, has hit five-plus miles in a given day, I鈥檓 far less likely to rot on the couch all evening.

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

The post What to Do If Your New Healthy Habits Just Aren鈥檛 Working Out appeared first on 国产吃瓜黑料 Online.

Mick Jagger is 81 years old and on the Rolling Stones’ 鈥淗ackney Diamonds鈥� tour. The shows run somewhere between two and two-and-a-half hours long. Jagger is running, gyrating, singing, and dancing at each one. I couldn鈥檛 help but notice that Jagger is in incredible shape鈥攆or a person at any age. How does he do it? And what would it feel like to work out like him?

How to Work Out Like Mick Jagger

Jagger has worked with the Norwegian personal trainer Torje Eike for many years, and cite yoga, dancing, strength training, sprinting, and meditation as听the types of workouts that Jagger tends to do five to six days each week.

Using these online sources鈥攁long with videos Jagger has shared and interviews he has given鈥擨 put together a five-day Jagger workout plan that incorporates each of his core fitness practices.

And then I tried it.

Day 1: 1 Hour of Vinyasa Yoga to Start the Day

I decided to start my Jagger week in my comfort zone with a form of physical activity we both seem to love: yoga. I practice vinyasa two to three times a week and have done so听on and off for a decade.

Today鈥檚 class started with a dash of kismet, though. The instructor at my usual studio, ,听asked if anyone in the room was familiar with Rick Rubin. Surely she 肠补苍鈥檛 be talking about the record producer, right? I thought to myself as I tentatively raised my hand. But Rick Rubin, the unparalleled American producer of albums ranging from The Beastie Boys鈥� 1984 License to Ill to Mick Jagger鈥檚 1993 Wandering Spirit,听was exactly who she was talking about. She used Rubin鈥檚 thoughts on creativity to ground that day鈥檚 practice, which ended up going pretty heavy on the chair poses if you ask me.

Mick, are you here with us in the room right now?

Day 2: Transcendental Meditation and Strength Training

I鈥檓 not going to lie; I was dreading the meditation component of Jagger鈥檚 routine. will tell you that meditation is one of his major habits. Except, and this is important, I have spent at least 15 of my 36 years on the planet very aware that meditation might help quiet my usually screaming mind. But I’ve always refused to do it because it sounds a little too quiet. And 15 minutes sounds like a very long time.

So, since I鈥檓 a meditation avoider and thus a total novice, I did some cursory research on Transcendental Meditation before I sat down to try it. From what I , picking a mantra, one that consists of sounds vs. meanings, and repeating that mantra throughout the practice serves as step one. Step two is sitting for 15 to 20 minutes twice a day, choosing a comfortable position, and repeating the mantra until the end of the allotted time.

Obviously, I went for the 15-minute option. I chose the classic Sanskrit 鈥淥m鈥� as my mantra and settled into a comfortable position in my office and guest room. As the minutes ticked by, I resisted the urge to check the remaining time on my phone and to focus on the meditation.

And, honestly, it was kind of great. The time passed much faster than I expected. I assumed I was around the five-minute mark when the timer went off to signal 15. Repeating the mantra made it easier to push out intrusive thoughts, and I felt myself settle into silence in a way that is usually pretty elusive to me. I think I might keep meditating even after my Jagger week.

Oh, I also did strength training on Day 2听because Jagger gets in a few good gym workouts each week, and weight training is already part of my regular routine. I performed bench presses, shoulder presses, tricep extensions, flys, concentration curls, medicine ball twists, incline bench with dumbbells, and kettlebell shrugs.

Not bad.

Day 3: 1+ Hour of Vinyasa and Sprints

Most places I looked online included a striking detail about Jagger鈥檚 purported regimen: in the past at least, he鈥檚 done sprints to keep in shape. A lifetime ago, I, too, regularly did 100-meter sprints, and I was actually very good at them. I was a high school soccer player who set the all-time scoring record for the sport at my high school because, in addition to a strong right foot, I was just really, really fast.

But then,听close to 20 years elapsed, and I became a sedentary knowledge worker and had a baby. I 肠补苍鈥檛 say sprinting is part of my week unless we鈥檙e talking about hustling behind my child after she darts toward the street in front of our house.

So sprinting hurt, and I went relatively easy on myself since it had been a while.听I opted to do four 100-meter sprints with a ten-minute warmup consisting of a short jog, leg swings, and some stretching. I tried to be reasonable, too, and get some negative splits going by starting at around 70 percent of my already diminished sprinting capacity. I was huffing and puffing by the end, but I made it through, which was my singular goal for this exercise.

I should note that I also did an hour and 15 minutes of vinyasa yoga in the evening. I鈥檓 not sure if Mick Jagger combines workout types across his days, but I have to imagine that if he鈥檚 feeling up to it, he does.

Day 4: Dance Workout

No Jagger workout week could exist without at least one . (And in one , Jagger said he does two dance workouts a week.) I kept it simple and found a , though I鈥檓 certain Jagger must be able to dance for much longer stretches.

Dancing isn鈥檛 at all part of my regular regimen, and it was hard. It required coordination and speed, and I had to keep my eyes on the screen to be able to follow the instructions with any semblance of proficiency. I think the cardio component of this workout is great, and I totally get why it makes sense for someone performing “I Can’t Get No Satisfaction” on the regular, but I鈥檓 not sure I鈥檇 subject myself to this particular form of training again. My dancing is best saved for family wedding receptions.

Day 5: Strength Training

On my final day of Jagger Week, I repeated my strength training circuit from Day 2. This is my regular lifting routine, and it makes my arms and back feel strong and pliable. I figured I would end the Jagger week in my own comfort zone.

Should You Work Out Like Mick Jagger?

I spoke with , a former Division 1 athlete, SoulCycle instructor, and certified personal trainer, to get her take on the workout plan I put together, as well as what she would suggest for anyone who really does want to get started working out like Jagger.

Gaines told me it would be best to ease into the Jagger-style workout if you鈥檙e a relatively sedentary person. She recommends working out two to three times per week for the first month, building up to four times per week in month two, and maxing out at five to six times per week in month three. “For the first month, I would suggest strength training two times per week and cardio once a week,” she says. “Strength training will help prevent injuries and will give your muscles the foundation to take on other activities, such as dance or yoga.鈥�

If my week as Mick Jagger taught me anything, it鈥檚 that a diversified workout plan and a focus on mindfulness feel really good. If I were to habituate some of what I tested out this week鈥攁nd move beyond the initial soreness鈥擨 think I would feel really balanced and strong.

And, as Gaines reminded me, the most important thing to remember when starting any routine is to take it easy on yourself. “Have patience in building a program that works best for you, but also patience in getting the results you are looking for, she says. “The best way to build a Jagger-style regimen would be over time, so patience is key.鈥�

Ryleigh Nucilli is the former Director of Digital Content at National Geographic and the former Digital Managing Editor at 国产吃瓜黑料 Online. Sturgill Simpson is her favorite musician, but she鈥檚 not sure what he does to stay in shape.

The post I Worked Out Like 81-Year-Old Mick Jagger for a Week. Here鈥檚 What Happened. appeared first on 国产吃瓜黑料 Online.

You should do something that makes you sweat every single day, right?

At least, that very loose metric has long been the standard for anyone who wants to stay fit, live longer and healthier, and stave off any number of diseases that are associated with inactivity. According to in both the U.S. and UK, adults should do at least 150 minutes of moderate exercise (like walking) or 75 minutes of vigorous exercise (like running) each week听to reduce the risk of long-term health issues like .

However, according to a journal from the American Heart Association, it might be perfectly fine to cram a week鈥檚 worth of exercise into one or two days. In fact, the study says that doing as much鈥攂ecoming a 鈥�weekend warrior,鈥� so to speak鈥攃an lower the risk of developing more than two-hundred diseases when compared to wholly inactive people.

The study, led by scientists at Massachusetts General Hospital, analyzed information from nearly 90,000 people enrolled in the UK Biobank project and categorized their physical activity as weekend warrior, regular, or inactive based on federal guidelines. Researchers found that weekend warriors鈥� approach of going hard on their days off seemed as effective at reducing disease risk as regular exercise spaced more evenly throughout the week.

鈥淏ecause there appears to be similar benefits for weekend warrior versus regular activity, it may be the total volume of activity, rather than the pattern, that matters most,鈥� the study鈥檚 co-senior author, Dr. Shaan Khurshid, said in .

It鈥檚 hardly a shock that doing something is better than doing nothing. But seeing the positive impact of just a few workout sessions per week backed by scientific research is reassuring, especially for people who may not have the time to get sweaty every day.

All that being said, don鈥檛 give in to the temptation to skip your warmup so you can pack all of your fitness goals into a compact timeframe.

鈥淓ven if your time is very limited, I would never tell an athlete to go into a workout cold,鈥� says Mandy Gallagher, a level-one USA Cycling coach based in Durham, North Carolina. Gallagher also says you should still move your body as much as possible during the week, even if that just means taking a short walk every day, lightly stretching and loosening your body during work hours, or, if you鈥檙e a parent, getting outside and playing with your kids.

鈥淒o something active during the week, even if it鈥檚 just for ten minutes a day,鈥� she says.

Matt Sanderson, a human performance coach at the fitness company , stresses the importance of approaching a reduced workout load for exactly what it is.

鈥淒on鈥檛 try and pack five days of working out into two days,鈥� says Sanderson, who has a master鈥檚 degree in strength and conditioning and was previously a physical training instructor with Britain鈥檚 Royal Air Force. 鈥淎pproach it as a two-day-a-week training plan.鈥�

So how do you become a weekend warrior? How do you wring the most out of those 75 or 150 minutes? Here鈥檚 how to optimize your weekend workouts.

Change Up Your Zones

To get the most out of your two-day-a-week workout plan, both Gallagher and Sanderson agree that varying your level of intensity is key.

Alternating workouts between two of the five heart-rate training zones is an effective way to build aerobic and anaerobic fitness, Sanderson says. He recommends exercising in zone two, which is typically 60 to 70 percent of your maximum heart rate, for one of your workouts. Then on the next day, try exercising in zone five, which should push you to 90 to 100 percent of your maximum heart rate. (To calculate your maximum heart rate, subtract your age from 220. For example, a 35-year-old would have a maximum heart rate of 185 beats per minute).

If you don鈥檛 have a way to track your heart rate, Sanderson says you can estimate your workout intensity by your ability to talk. While exercising in zone two, you should be able to hold a conversation; a zone five workout will require 鈥渆verything you鈥檝e got,鈥� he says.

Depending on your level of cardiorespiratory endurance, a zone two workout could be an hour of brisk walking, jogging, or alternating between walking and running at a leisurely pace. For another moderate intensity workout, Sanderson recommends rucking鈥攁n increasingly popular fitness trend that involves walking with a weighted backpack.

鈥淕o ruck for 400 meters,鈥� he says. 鈥淭hen ditch your pack and walk for 400 meters. Then throw your pack back on for 400 more. Alternate that for an hour.鈥�

Your zone five workout may include sprint repeats or shorter, max-effort runs. For these efforts, Sanderson stresses focusing on how close you are to your endpoint, whether that鈥檚 your home or your car.

鈥淧ick a loop around your neighborhood or go work out at the local track,鈥� he says. 鈥淭he last thing you want is to have done hard efforts five kilometers down a trail only to say, 鈥極K, I鈥檓 done,鈥� and have to walk five kilometers back.鈥�

Ride Your Bike

If you鈥檇 rather spend your weekend cycling, Gallagher also recommends varying the pace and length of your bike rides.

鈥淥ne day focus on endurance or a longer ride, one day focus on intensity or a shorter ride,鈥� she says.

To build a strong endurance base, Gallagher recommends a 90-minute ride at a steady, conversational pace. Bookend that ride on either side with a 15-minute warmup and a 15-minute cool down and stretch. For your warmup, Gallagher suggests an easy ride peppered with some quick speed bursts, where you鈥檙e pushing your pedals over 100 RPM.

To increase your , your next workout should focus on intense efforts. For those, Gallagher recommends the following with the same warmup and cool down efforts.

鈥淔ind some short climbs, under three minutes, and do hill repeats,鈥� Gallagher says.

She advises听starting with a set of three to five climbs with about two to three minutes in between efforts. As your fitness increases, you can add additional sets.

Gallagher also suggests finding some flat terrain and focusing on 15- to 30-second-long sprints. Start with five to eight sprints with about two to three minutes of moderate cycling in between efforts, and add more sprints as you are able.

Finally, Gallagher encourages one-to-one bursts, where efforts and rest come in equal measure. In other words, ride hard for 30 seconds and then rest for 30 seconds. As you gain fitness, increase to one minute on, one minute off; three minutes on, three minutes off, etc. Repeat the efforts three to six times per set with five to ten minutes of rest in between sets.

Keep It Fun

The key to staying consistent as a weekend warrior is having fun. If you don鈥檛 enjoy running, don鈥檛 run. If you have limited time to achieve your fitness goals, it鈥檚 best (and easiest) to get your exercise in by planning an activity you鈥檒l look forward to.

鈥淚t鈥檚 essential to do something that you enjoy rather than something you hate that you think is going to be beneficial to you,鈥� Sanderson says. 鈥淵ou have to think of it like, 鈥榃hat鈥檚 something I鈥檓 going to do for the rest of my life?鈥� rather than, 鈥楾his is something that鈥檚 going to be beneficial to me over the next six weeks.鈥欌��

Sanderson also says that exercise can be a social activity. In particular, the conversational nature of zone two workouts allows you to connect with a workout partner in a way that intense efforts may not.

鈥淔ind a flag football league or a softball league, a running club or a cycling group,鈥� he says. 鈥淭hat helps massively, not only for fitness but also accountability and mental health.鈥�

If you enjoy your workout, it will feel less like work, Gallagher says.

鈥淭he big thing is that you don鈥檛 want to make it seem like another job,鈥� she says. 鈥淚f you鈥檙e out on your bike, that鈥檚 a good thing.鈥�

Too often, we associate fitness with suffering in a gym or miles thumping underfoot. In reality, fitness can and should be fun. And when it is, you鈥檙e more likely to keep coming back to it, even if it is just for a few hours each week.

The post You Don鈥檛 Have to Work Out Every Day. Here鈥檚 How to Be a Weekend Warrior. appeared first on 国产吃瓜黑料 Online.

As an endurance athlete, I spent the better part of my twenties training for and running ultramarathons. My body was resilient, productively absorbing 60- to 100-mile training weeks and races just as long, and I thought that would continue indefinitely.

Then, over the course of nine months, I developed intermittent but often excruciating sciatica, nerve pain that originates in the lower back and radiates down the leg, and eventually, as a result of changing my running gait to compensate for this pain, a torn hip labrum. I expected rest鈥攖he do-nothing, on-the-couch type rest鈥攖o eventually heal me, but the pain persisted. I saw massage therapists, chiropractors, acupuncturists, bone and joint specialists, and nerve doctors. No one had a clear answer and no treatment worked.

It was at this vulnerable moment, in 2020, that I discovered the Knees Over Toes Guy. Ben Patrick, a then 30-year-old based in Clearwater, Florida, posted videos of himself on Instagram performing scroll-stopping feats of circus athleticism without any apparent discomfort: springing from a stationary deep squat up to dunk a basketball; where, from a standing position, he drops his knees out forward to touch the ground. These exercises put a remarkable amount of pressure on very vulnerable joints.

In nearly every video, Patrick shares that he has had three knee surgeries, and doctors told him he would never be able to squat or play basketball without pain again. But through an unconventional鈥攁nd some might say dangerous鈥攕trength training protocol, Patrick was not only able to effectively eliminate his pain, but he says he was able to increase his speed and vertical jump to well beyond his youthful PRs. His message was that anyone can achieve that same ability and resilience. But in order to do so, you鈥檇 have to forget most everything you鈥檝e been told about strength training.

The internet is rife with fitness hucksters and overpriced, overcomplicated training plans, but Patrick seemed different. As I read the hundreds of comments under his videos, I was struck by how universally positive everyone was, with sincere-seeming testimonials for his online program, gratitude for introducing them to these unconventional movements, and encouragement towards users who shared their stories of chronic pain.听I was also impressed by the numerous physical therapists . Desperate to regain autonomy over my athleticism, I decided to give his exercises a try.

Over the last four years, Patrick has exploded in popularity, going from a trainer and gym owner to an online fitness mega-personality with 2.4 million Instagram followers. Patrick, who declined to speak with us for this article, has shared his origin story on many podcasts, including the mega-popular Joe Rogan Experience, which has 14.5 million followers on Spotify and 17.6 million on YouTube.

As an obsessive youth basketball player, his passion for the sport and penchant for grueling drills (he would frequently perform 1,000 daily layups) led to painful, fragile knees. His teammates nicknamed him Old Man. After Patrick underwent those three knee surgeries鈥攖he first while he was still a teenager鈥攈e discovered the late, famed Canadian strength coach Charles Poliquin, who preached a style of strength training where each rep is taken to its stretched end range. The priority is not just the amount of weight you can lift, but the body’s ability to move into deeper positions while doing so. (Poliquin was noted for his Seussian soundbite: 鈥淪trength is gained in the range it is trained.鈥�)

Patrick adopted Poliquin鈥檚 training techniques and not only eliminated his chronic knee pain, he says, but began to redevelop his athleticism. At age 23, he was offered a full-ride scholarship to play D1 basketball at Eastern Florida State College. Now, as a trainer, he proselytizes this training philosophy through his unsubtly named app and online coaching business, Athletic Truth Group.

Part of Patrick鈥檚 success can be attributed to his origin story and his social media savvy: his videos are short, attention grabbing, and feature practical training advice. With the bracing sincerity of a youth camp counselor, he talks directly to the camera, appearing trustworthy and capable. But the other part is that this style of training鈥攚hich Poliquin pioneered and Patrick champions鈥攊s, by historic standards, radical.

If you have ever spent time in a weight room, you鈥檝e likely been warned that your knees should never go past your toes in a squat. Instead, you should push your butt backwards and stop when the upper and lower leg form a 90-degree angle. Failing to do so will put too much pressure on your knee and cause injury.

This is only half true. Squatting with your knees over your toes does put pressure on the joint, but that pressure may actually help you avoid injury.

鈥淭endons, cartilage, ligaments鈥攁ll those things will toughen up to load,鈥� says Erik Meira, a physical therapist and rehab specialist based in Portland, Oregon, who works with NBA and NFL players. For most athletes, especially those in endurance sports, injuries occur in the connective tissues of the joints. Tendons, while quite different in composition than muscles, still operate under the same principle: to get them stronger, you must use them in a mildly stressful manner, then back off and let them recover.

鈥淜nees over toes is something that has been vilified for a long time as causing pain to the front of the knee,鈥� says Meira. 鈥淭he reality is it will cause pain if you鈥檙e not conditioned to take that kind of load. But the best way to condition yourself to that kind of load is to get used to positions like that.鈥�

Patrick has taken this philosophy鈥攖hat bending your knees under progressive load will make them healthy and strong鈥攁nd applied it to other vulnerable parts of the body including the ankles, hips, lower back, shoulders, and elbows. In a way, Patrick’s protocol could be seen as a gym routine structured entirely around proactive physical therapy: he identifies problem areas and develops strength and range of motion in the local musculature and connective tissue.

It is a tremendously appealing proposition to many endurance athletes, who are traditionally averse to the gym. Here is a style of strength training that doesn鈥檛 prioritize muscle mass, is singularly focused on avoiding pain, and will allow you to fully express yourself physically outside of the gym.

In 2020, I was one of many impressionable scrollers transfixed by Patrick and his message. Without much to lose, I dedicated myself to 16 weeks of his program through the app. The first cycle, a full-body general protocol called Zero, was easy. I did repetitive, progressive bodyweight exercises鈥攕ome familiar, some novel鈥攖o strengthen mind-muscle connections and expose my joints to new movement patterns. Then, four weeks later, came Dense, where you take these same and other similar exercises, add weight, and perform many sets to condition your joints through repetition under manageable load. Four weeks after that, I moved on to a back-specific training program.

The most significant movement for me in this block was the , which you perform on a forward-angled, hip-high bench that allows you to hinge forward from the hips and directly strengthen the lower back muscles. This was terrifying, as I thought putting my injured back in that exposed position would only hurt it further. But this is precisely what this program is trying to teach: safely training in a vulnerable position creates resilience in that position.

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鈥淭he most important part of rehabilitation is graded exposure,鈥� says Mike Istraetel, the popular online fitness commentator who holds a doctorate in exercise science. 鈥淵ou want a little bit of irritation, then back off and heal up鈥� The biggest mistake people make in a gym is assuming a degree of fragility to their body.鈥�

And while Patrick emphasizes the importance of developing strength in tendons themselves, there鈥檚 also another factor at work. 鈥淭endons take up to nine months, if not more, of consistently loading to heal and grow stronger,鈥� says Matt Klein, a rehabilitation and movement science professor at George Fox University. 鈥淏ut patients can have an acute decrease in pain [when they first start training the injured joint] and that鈥檚 not because the tendon has changed. That鈥檚 because their perception of pain鈥攁 fear response鈥攈as changed.鈥�

Meira explains that fear activates our nervous system and sends us into a dysfunctional 鈥減rotective mode.鈥澨� 鈥淲e see this a lot with low back pain,鈥� Meira says. 鈥淎n individual starts to fear taking load and their back gets weaker. Then they 肠补苍鈥檛 take more load, then they fear it more, and they end up in a downward spiral where their back is made out of glass.鈥�

With this mindset, I performed small reps at first, barely leaning forward a few inches, then the next time I went a little deeper, and so on until months later, I was doing 20 full range reps. Eventually I started holding a weight to my chest as I leaned forward, taxing my low back further. And an amazing thing happened: my sciatica went away. Gone, vanished. The insidious nerve pain that for years鈥攍iterally years鈥擨 tried to roll, massage, stretch, and rest away, finally disappeared. All it needed, it turned out, was to get stronger.

鈥淭he biggest mistake I see with athletes is resting for wellness,鈥� says Meira. 鈥淟et鈥檚 say the front of my knee gets sensitive when I run. I think I鈥檓 going to stop putting any load on it and let that heal. Then once it heals I鈥檒l go back to what I鈥檓 doing. But when I鈥檓 resting it, the front of that knee isn’t getting any stimulus, so it鈥檚 not learning to take load. It鈥檚 being de-conditioned to load. Being overprotective is often what gives us issues.鈥� This is ultimately Patrick鈥檚 message: to heal your body, you must use your body.

鈥淭en years ago we still had a postural fear model: you should not put your knees over your toes because that鈥檚 going to cause you knee pain; you should not slouch because that鈥檚 going to cause you neck pain,鈥� says Klein. 鈥淭he current evidence suggests that the perfect posture is the one you鈥檙e in for the least amount of time. Move. People are going to be slumped forward and extended and everything in between. Your body is meant to move in these ways. If your body is having trouble in a position, train in that position more.鈥�

As I progressed through the program, it became evident that there are only about two dozen total exercises that Patrick repeatedly prescribes. If you’ve never performed these movements, the app鈥攚hich coaches you through proper form鈥攊s invaluable. The back extension machine was revelatory for me and got me out of pain and back to the sport I love.

But as I rebuilt my running body and tried to progress deeper into his program, I ran up against his one-size-fits-most approach, an unfortunate and necessary limitation of mass-marketed fitness programs. For instance, deadlifts, which Ben prescribes, still hurt my back no matter how gentle or light I went.

No program will serve as the answer to everything, says Klein. 鈥淚 think [Patrick] is helping a lot of people,鈥� he says. 鈥淏ut I also think it can hurt a lot of people.” Klein points out that athletes should only try these training protocols after taking the time to pursue an accurate diagnosis with doctors and physical therapists鈥攖o ensure they’re treating the right thing.

After two years, I stopped following Patrick鈥檚 program through his app, but his philosophies have fundamentally changed how I think about exercise. Now, four years since I began his protocol, running is still my priority, but I only run four days a week instead of six. Strength training two to three times a week is non-negotiable. Each session is full-body and joint-focused, and at least half of the exercises I perform are ones I learned through his program. I haven鈥檛 gone a week without a back extension in two years. But the most important thing the Knees Over Toes Guy has taught me is as simple and radical as this: to keep athletically progressing and doing what you love into your thirties and beyond, you have to get strong. Spending time in the gym is a real-time fight against aging.

Despite the reduction in my running volume, I鈥檓 still getting faster, winning races, and setting PRs. But the thing I鈥檓 most proud of: I鈥檓 doing it all without pain.

The Knees Over Toes Philosophy

Strength Train

If you are injury-prone, aging, or looking to maximize your body鈥檚 potential, you MUST strength train. Full stop. Two or three times a week is ideal, but once a week is better than nothing. Perhaps this is obvious, but it bears repeating to strength-shy endurance athletes.

Measurably Strengthen Vulnerable Areas

Identify the muscles that support your body鈥檚 most vulnerable areas and train them unyieldingly. For ankles, this means targeting your calves (encompassing both the soleus and gastrocnemius) and tibialis anterior, the oft-ignored muscle on the front of the lower leg. For knees, it鈥檚 mainly quads and hamstrings. And for hips and back, well, it鈥檚 your hip flexors and back muscles. Do this in a manner that you can measure, such as weight lifted or reps completed, and work to improve those metrics. This is in contrast to many other runners鈥� strength programs, where you鈥檒l likely find complex kettlebell swinging workouts, yogic core stability routines, or resistance band 鈥渁ctivation鈥� drills. There鈥檚 nothing inherently bad about these exercises, but they fail to give you a way to measure their progress. They are also inefficient at genuinely strengthening the muscles and tendons that do the most for you.

Build Balance

Nearly everyone has practiced squatting. But when was the last time you did the opposite鈥搕hat is, lifted weight up off the ground with your legs instead of lowering weight toward the ground? Over time, certain exercises have become popular while their counterbalancing movements have not. Most athletes train their calves but not their tibialis anterior; their squat but not their hip flexors; their abs but not their lower back. To be a high-performing pain-free athlete, you must train both sides of the body, and both sides of any joint.

Regress

If pain pops up, as it is bound to, do not stop training that area. Instead, regress the movement (e.g. less weight, smaller range of motion, and/or fewer reps) to the point where you feel no pain. But do not cease to use that area of the body entirely. Pain is bad and you should never work through pain鈥攂ut motion is lotion.

Length Through Strength

Static stretching is not the panacea for health that it was once thought to be. However, the mobility (i.e. range of motion) of your joints and muscles is incredibly important and is correlated with healthier tissue. So how do we reconcile those two truths? We work to lengthen while strengthening. This means that for every exercise, you should be feeling a stretch at the top or bottom of the movement, and you should perform every exercise with the greatest bend in the targeted joint that you can achieve without pain. (Often, this means starting by lifting lighter weights.)

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If you鈥檙e used to following a fitness program, the prospect of taking a break over the holidays can feel daunting. Will all that time spent sitting in airport terminals or melting into the couch set you back in your training? Will you return from vacation a slower, weaker athlete?

Let鈥檚 start with the good news: A short break from working out can actually be helpful. 鈥淎s long as you鈥檙e staying consistent before then, taking a three- or four-day rest is actually going to be a net positive because you鈥檙e giving your body that time to recover,鈥� says Grayson Wickham, a doctor of physical therapy听and the founder of , a stretching app and website.

During a break from exercise, cardiovascular capacity typically declines faster than strength, but even that reduction in aerobic fitness takes longer than you may think. A 2024 meta-analysis published in the journal suggests that it takes at least 12 days of not training before your VO2 max starts to decrease. You have even more leeway when it comes to strength training. The researchers behind a 2024 study published in the say that people who lift regularly 鈥渟hould not be too concerned鈥� about taking up to ten weeks off once a year.

But this doesn鈥檛 mean you should be sedentary for the duration of your vacation either, as prolonged sitting may lead to muscle and joint , which can make everyday tasks difficult or uncomfortable. A little movement can go a long way.

Yes, Body-Weight Workouts Still Count

Body-weight exercises might sound easy for experienced athletes. But there are three levers you can pull to make an on-the-road workout harder: eccentrics, isometrics, and plyometrics. 鈥淰arying your exercise choice, as well as tempo and speed, can make your workout more challenging and lead to increased strength, power, and hypertrophy,鈥� Wickham says. 听

Eccentric training involves controlling a weight (including your body-weight) as it moves downward (think: lowering into a squat or a pushup, or bringing a weight back down after an overhead press). Focusing on the eccentric portion of an exercise can also lead to greater 鈥渁s there is typically more muscle damage elicited during the exercise鈥� rather than at a typical speed, Wickham explains.

Isometric holds involve while keeping its length constant. When performed at a joint鈥檚 end range of motion鈥攍ike the bottom of a squat or the top of an overhead press鈥攊sometric holds 鈥渁re very effective for improving mobility and range of motion,鈥� Wickham says. This will then lead to increased joint stability and injury prevention potential, he adds.

鈥攋umping movements that challenge you to quickly exert force and target your fast-twitch muscle fibers鈥斺�渁re great at improving power as you are now taking a movement and then increasing the speed at which you are performing it,鈥� Wickham says. During this type of training, your muscles need to control the descent back to the ground, he adds. Plyometrics particularly benefit athletes whose sports rely on fast, forceful movements (think: tennis, martial arts, sprinting).

If you鈥檙e primarily focused on training for one sport, you can structure your body-weight workouts in service of that goal. Cyclists, for example, can focus on leg exercises and may want to do higher rep sets to improve muscular endurance.

If you鈥檙e a higher level athlete or otherwise concerned about straying from your usual schedule, plan ahead by building in a de-load or taper week to coincide with the holiday break.

The Moves

These exercises cover five fundamental movement patterns typically used while training and performing everyday tasks: squat, lunge, hinge, push, and pull.

Build your own workout(s) by choosing one or two moves from each category. Each basic exercise can be enhanced by slowing down the eccentric movement, holding an isometric pause, or adding a plyometric component.

Any amount of time spent working out is great, but try to fit in a session that鈥檚 20 minutes or longer if possible.

For each exercise, complete three or four sets of eight to twelve repetitions with about 60 seconds between sets.

Squat

Stand with your feet hip-width apart and hands by your sides. Engaging your core, hinge at the hips and bend your knees at the same time. As you lower into the squat, keep your arms straight and raise them to chest height. Keep your gaze straight ahead as you maintain a flat back and proud chest. When you鈥檙e ready to rise back to standing, press your feet into the floor and imagine that you鈥檙e trying to pull the floor beneath your feet apart. This will help keep your knees from caving in as you stand back up.

How to Make This Move More Challenging

Eccentric

Try lowering for a count of three.

Isometric

Hold a two-second pause at the bottom.

Plyometric

At the bottom of the squat, bring your straight arms slightly behind you, then quickly bring them forward and use them to help you drive your body up from the floor. Extend your legs as you rise so your ankles, knees, and hips are at full extension in the air. Land with control and then repeat.

Reverse Lunge

Stand with your feet hip-width apart and arms by your sides. Take a big step back with your right leg and bend both knees so your legs form 90-degree angles, bringing your arms to 90-degree angles by your sides. Your right knee should hover an inch above the floor, and the majority of your weight should be in your left leg (if you鈥檙e feeling this more in your right leg, try leaning your torso slightly forward). Press through your left foot and straighten both legs as you return your right leg to standing and let your arms hang by your sides. Complete all reps on one side before switching sides.

How to Make This Move More Challenging

Eccentric

Lower into each lunge to a count of three.

Isometric

Hold at two-second pause at the bottom of the lunge, keeping your back leg hovering just above the ground.

Plyometric

For this one, you鈥檒l switch legs after each rep. At the bottom of the lunge, press into both feet and jump up, coming to full extension of the ankle, knee, and hip in the air. Land with the opposite leg in front and lower into a lunge on that side. Keep switching back and forth.

Single-Leg Romanian Deadlift

Stand with your feet hip-width apart and a soft bend in both knees. Shift your weight to your left leg and hover your right foot off the ground. Engage your core and hinge at your hips as you kick your right leg back behind you. Lower until your torso and leg are in a straight line and parallel with the floor. You can keep your hands clasped at your chest for the duration of this movement. To make this move more challenging, hold a weight or another household item, like a water bottle or book, in each hand. Alternatively, you could hold a single weight in the hand on the same side as the elevated leg. Maintain a flat back throughout the movement. Switch sides.

How to Make This Move More Challenging

Eccentric

Lower to parallel to a count of three.

Isometric

Pause for two seconds at the bottom of the hinge.

Plyometric

Romanian deadlifts should be slow and controlled but you can similarly challenge your hip hinge with a box jump or broad jump. For a box jump, use a sturdy platform like a stair or bench. Stand with your feet parallel in front of the platform, bend your knees, and jump up, landing with your hips and knees in flexion. Stand up and step back down. For a broad jump, choose a spot on the floor in front of you, and bounding off both feet at the same time, jump toward that spot. Land with your hips and knees in flexion, then stand up, turn around, and jump the other way.

Push-Up

To do a standard push-up, begin on the floor on all fours, your hands shoulder-width apart. Step one leg back at a time so you鈥檙e in a plank position. Bending your elbows out to the sides, slowly lower your body in a straight line without arching your lower back or raising your hips. When your torso is just above the floor, press your palms into the floor and rise back up to plank position.

In addition to doing traditional modified push-ups on your knees, there are several other ways that you can make the basic push-up easier.

• Elevated push-up: Place your hands on a chair (as long as that chair is pressed against a wall) or similar elevated surface. To make this even easier, stand with your hands pressed into a wall.
• Banded push-up: If you have a resistance band, place it around both arms, just above your elbows (a long loop band may need to be wrapped around twice). As you lower into the push-up, the band will help you press back up to the top.
• : Begin by sitting on the floor on your knees. Walk your hands out in front of you until your back is flat, keeping your knees and toes planted on the floor. Bend your elbows and lower your body all the way to the floor. When your chest touches the floor, pause, lift your hands one inch off the floor, place them back down, and push yourself back up.

How to Make This Move More Challenging

Eccentric

Lower for a count of three (you can do this as a hand-release push-up as well).

Isometric

Hover just above the floor for two seconds before pressing back to the start position.

Plyometric

Plyometric push-ups are a particularly advanced move when done on the floor. Try this move first by beginning in an elevated push-up stance as explained above. Lower your chest towards the bench or other sturdy elevated surface, keeping your elbows pressed into the sides of your torso. Press your hands into the bench and try to explosively push your body away from the bench, extending your arms straight as you rise; your hands should be off the bench for a brief second before landing back into push-up position. That鈥檚 one rep.

Resistance Band Rows

Pulling pattern movements are going to be most effective with something to pull onto. If you can slip a long resistance band (loop- or handle-style) into your bag, there鈥檚 a lot you can add to your workouts.

You can do these two ways: horizontal row and vertical row.

For the horizontal row, attach one end of a resistance band to a sturdy anchor point at about chest height (this might mean kneeling to use a door knob or table leg, or standing and closing a door on the band). Grip the opposite end of the band in both hands, keeping your hands slightly wider than shoulder-width. Drawing your shoulder blades together and engaging your lats, pull your elbows back. Hold, then return to the starting position.

For the vertical row, stand with your feet hip-width apart, one end of the looped band under your feet. Grip the opposite end with both hands about shoulder-width apart. Keeping an upright torso, draw your elbows high, pulling the band up towards your chin. Hold, then slowly return.

How to Make This Move More Challenging

Eccentric

Resist the band for a count of three as you return to your starting position.

Isometric

Hold for a count of two at the highest point of your row.

Plyometric

Making a banded row plyometric is challenging (especially when it鈥檚 attached to the doorframe of someone else鈥檚 home). For a plyometric pulling exercise, try attaching one end of your band to the top of a door or, if possible, a tree branch outside. Hold the opposite end of the band with two hands, shoulder-width apart. As you would on a Ski Erg machine, in one quick motion, hinge at the hips and pull the band down with force, drawing your hands towards the outsides of your hips, as you might with a pair of ski poles.

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