10 Best Exercise Dresses for Every Workout and Budget
These exercise dress picks not only top the comfort list, but look super cute on, too. The post 10 Best Exercise Dresses for Every Workout and Budget appeared first on The Healthy.
Anyone who was around in the mid-to-late 90s will no doubt remember Tae Bo, the at-home VHS workout craze that combined synchronized aerobics and moves inspired by martial arts and boxing. ("Tae Bo" is evidently a portmanteau of taekwondo and boxing.) At the very least, night owls will remember the ubiquitous informercials featuring the exercise's energetic founder, Billy Blanks. © Provided by Eat This, Not That! large group of young people training Tae Bo, outdoor
According to the promos, Tae Bo was the greatest workout ever invented. "The hottest gym in the United States belongs to seven-time world martial-arts champion Billy Blanks," touted former Olympian Dana Torres (talk about the 90s!) in one 1998 video. "Every week, thousands of people, including the world's top athletes and celebrities, crowd into Billy's world training center to train shoulder-to-shoulder with housewives, executives, and kids. They take part in an incredible new fitness system called Tae Bo! It's the rage of the fitness world!"
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Tae Bo went on to sell millions of home videos and momentarily was crowned king of the at-home video fitness world, supplanting Richard Simmons, Jane Fonda, and Jazzercise. Of course, it faded away into the aughts, as newer trends such as the Insanity Workout, CrossFit, SoulCycle, HIIT classes, and other forms of fitness caught on.
Now, to be fair, many of the principles of Tae Bo never truly went away—until COVID-19 reared its ugly head, group classes like Zumba were on the rise, and kickboxing classes that feature punching and kicking have remained popular for some time—but the two words "Tae Bo" have since become synonymous with era best known for dial-up Internet, Monica Lewinsky, Y2K, and movies that could go by I Know What Urban Legend You Screamed About Last Summer.
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Gallery: New Study Reveals the Trick for Getting Fit in As Little Time As Possible (ETNT Mind+Body)
New Study Reveals the Trick for Getting Fit in As Little Time As Possible
There are only 24 hours in a day, and there's only so much time you can devote to exercise in 2021. This is especially the case when it comes to weight lifting, which science has shown is one of the most crucial ways you can get fit, lose weight, ward off disease, and live a longer and more active life. After all, if you're busy—and assuming you haven't rehauled your basement into your own personal Equinox—finding your way to the nearest dumbbell rack or squat machine is way harder than popping out for a 20-minute jog at lunchtime.
Mercifully, a new study published in the journal Sports Medicine sought to "determine how strength training can be most effectively carried out in a time-efficient manner by critically evaluating research on acute training variables, advanced training techniques, and the need for warm-up and stretching." In other words, if you're short on time to lift—which is critical for building lean muscle mass, getting stronger, and melting fat—the researchers looked to find out how you can get in a great strength-training workout in the most time-efficient way imaginable. Curious to know what to do? Read on for what the scientists found. And for more on the benefits of weight lifting, see here for The One Exercise You Need to Do to Reshape Your Body, Says Science.
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1. Go Easy on Warmups and Ditch the Stretching Entirely
When it comes to reducing your time at the gym, the study says you can save time at the beginning and end of your training session.
"Stretching is not necessary for strength training," the study succinctly notes. And though warmups are important to practically all forms of exercise, including strength training, if you're on a time crunch, you can get by with minimal or limited warm-ups. "Limit warm-ups to a few repetitions with light loads before performing each exercise," the study notes. And for more life-changing exercise advice, see here for the Secret Exercise Tricks for Keeping Your Weight Down for Good.
2. Weight Train Just Once Per Week
While we—and every major health authority—would advise you to ideally weight train at least 2 to 3 days per week, this new study says that you can achieve make solid gains only one day per week. The key to this form of pared down training is to emphasize "primarily bilateral, multi-joint exercises." (Read on for more on what those are.)
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"General guidelines recommend that people train 2–3 times per week; unfortunately, this recommendation may cause those who find it challenging to train several times a week to not train at all," notes the study. "However, emerging evidence indicates that it is possible to achieve similar training effects by training once a week compared to a higher frequency when total weekly volume is equated."
In fact, the review cites another study that found that higher frequency weight training of 3 days per week reported "only negligibly greater increases in strength gains." "When training volume was matched, i.e. total number of repetitions (sets × repetitions) or as total volume loading (sets × repetitions × loads), no significant effect of training frequency was observed for strength gains," says the study. "Thus, training a muscle 1 day per week appears to induce similar strength gains as training ≥ 3 times per week if the total training volume is the same."
In other words, when time is of the essence, you can get plenty done in one round per week.
3. Focus on Bilateral Multi-Joint Exercises
There are two main forms of strength-training moves: single-joint moves (such as bicep curls) or multi-joint moves (such as squats). The latter are also known as compound exercises, and they target multiple muscle groups at once. If you're short on time, those are simply better.
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"Multi-joint exercises activate several groups of muscles synchronously, which allows lifting of heavier weights," says the study. "ACSM guidelines state that the strength training programs should include both single- and multi-joint exercises, but recommend emphasizing multi-joint exercises as they are considered more effective in increasing overall strength and daily-life function… Strength improvements in multi-joint exercises appear to be higher and more rapid than in single-joint exercises. Thus, single-joint exercises could provide little added benefit from a strength standpoint."
5. So What Does One Workout Look Like?
According the study, an example one-day-per-week total-body strength training routine would be a short warmup followed by leg presses or squats, an upper-body pulling exercise such as a pull-up, and an upper-body pushing exercise such as a bench press. You'd do roughly 4 sets of each, going for 4 to 15 reps per set. And if you're ready to squeeze in more strength training, read about the surprising Side Effect of Lifting Weights Just 2 Days Per Week.
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But, you know, then 2020 happened. And while at-home fitness products such as Peloton exploded in popularity, so has Tae Bo. "When Tae Bo first came out, that's what it was all about—working from the inside out," Blanks explained to USA TODAY Sports last year, at the height of the pandemic. "Especially during these tough times, we're at mental warfare and my thing is, let me work you out to help you find a place of peace inside yourself to deal with everything, so that when you go back to normal life, you're feeling 3-4 times better."
Last year, Blanks emerged from obscurity to post a video titled Tae Bo "For Real," featuring a 25-minute workout. In place of the usual Tae Bo fanatics around him, he had his family. "This time I'm showing you a TAE BO 'For Real' Workout with my wife and daughter," he explained. "Us three want to encourage you and your loved ones to get off the couch and get those calories burnin'!"
To date, the video has been viewed more than 775,000 times. Since then, he's been posting a steady stream of Tae Bo workouts—the "SUMMER SLIMDOWN," the "WARRIOR WORKOUT," the "MOTHER'S DAY WORKOUT!"—and he's now got a devoted following of nearly a 500,000 subscribers.
Blanks is quick to give some credit to social media for his resurgence. "I think because of social media, fitness is in people's eyes, 24/7," he explained to Men's Health in a recent interview. "Back in the days, when I was coming up, it wasn't. But fitness is a household word now because of social media."
Now, if Tae Bo's not your thing—and you're in the market for a great new workout—here are some other great workouts you can do, courtesy of our own in-house training team:
- Build Muscle and Get Lean with This 4-Move At-Home Workout.
- Try This Simple Bodyweight Workout to Burn Fat and Get Lean
- Over 60? Here Are 5 of the Best Exercises You Can Possibly Do
- These Are the 5 Best Exercises for Toning Your Abs, Says Trainer
- One Trendy Celeb Exercise Trick You Can Try at Home, Says Trainer
- Do These Exercises for a Toned and Healthy Summer Body, Says Trainer
Introducing Sanoë, Where ’90s Ralph Lauren Meets Bavarian Trachten .
Sanoë is a new outerwear line specializing in impeccably tailored jackets and blazers, blending old-world style with modern-day charm. Shop now.Burda and Pallais consider their own grandmothers Sanoë muses; the co-founders (and childhood best friends) tell Vogue, they share a “common passion for rummaging through our grandmothers’ closets in pursuit of finding vintage treasures...For us, each Sanoë jacket is itself a timeless heirloom, designed to be passed down and cherished for generations to come.” Burda’s great grandmother is Aenne Burda, who founded the German fashion magazine Burda Moden in the 1950s, which quickly became a style bible for women across the globe.