Convincing yourself to ditch your Netflix marathon and go slay your new HIIT workout is challenging enough as it is.
But when you have to bring two uninvited, bouncy visitors along for the ride?
It’s a pain in the ass or boobs, I guess.
If you were #blessed with a larger chest, you know the unpleasant feels that come with attempting to work out in a sports bra that appears to have been designed for those who aren’t, shall I say, as well-endowed as others.
All these new, lightweight, bralette-style sports bras are cute AF, but if you try fitting any boobs with a cup size larger than a B into them, you’re basically setting yourself up for a guaranteed nip slip.
Tasteful side-boob? More like unsatisfying spillage.
If you know the struggle, here are six different sports bras that will keep your girls in place through even the most intense workouts.
1. High-Intensity Hold
The ultramarine color of this bad boy will give you the opposite of the breast blues.
The cross-back style and softy padded straps work in tandem to ensure you’re both supported, and comfortable, no matter what workout you bring to the table that day.
2. Free To Move
Lulu, you’ve done it again.
Wearing this bra is literally, like, an enlightening experience think of it asnipple Nirvana.
The price is definitely steep, but trust me, your girls will seriously thank you for this purchase.
3. The Underwire Wonder
Underwire is to big boobs like peanut butter is to jelly. The two are basically meant to go hand-in-hand.
Don’t let that wire scare you, though.Using a curbed wire, this sports bra can literally shape itself to your body while it effortlessly supports you.
Bring on the burpees, baby.
4. Maximum Support
Runners, this one’s for you.
Avoid unwanted jigglesand uncomfortable bounce with this expertly banded baby.
This sports bra provides full coverage, and it’s designed especially for high-impact activities.
Thank you, science.
5. Sturdy And Sexy
Trust me, you can definitely feel supported looktrendy AF at the same time with your large chesticles you just need the right fit, and this baby is it.
The mesh-marble combo in this sports bra is anything but bland, and it’ll leave you feeling strong andsexy even when you’re aggressively dripping in sweat post-SoulCycle.
6. Zip, Don’t Slip
Minimize bounce and maximize confidence with this vibrant zippered bra.
It’s hot pink, high-impact, and comfortable AF. Zip this baby up and head straight to Zumba.
You can dance like no one’s watching but the athleisure envy is sure to have all eyes on you.
Ever wake up in the morning and feel a little bit like your body is so knotted and stiff, it’s likeyou’ve turnedinto a zombie? It’s not particularly surprising, considering you haven’t been moving much for (hopefully) eight or nine hours. So it only makes sense to give yourself time forsome quality morning stretches towake you up and get your blood pumping before you officially start your day.
According to the American Council on Exercise,morning stretches provide a wonderful variety of benefits, like keeping aches and pains at baythroughout the day. Stretching your limbs in the morning can also help clear your mind, not to mention itincreases mobility, decreases risk of injury, increases blood flow, and keeps muscle and tissue as healthy as can be.
As for me, I follow a super easy stretching flow I do each morning that helps get all the juices flowing and gets my body feeling just a little more limber. And, yes, I start this flowbeforeIeven get out of bed.
Try these eight stretches for yourself and see how you feel. It really helps with that whole zombie-body thing I promise.
1. Start Slow Under The Covers
Lying on your back, bring your arms over your head and your legs together. Stretch and lengthen your arms and legs at the same time, then alternate stretching out your opposite arm with your opposite leg.
2. Now Shake It Out
I learned this one in a dance class it really makes the limbs feel .
Shake out each arm, then each leg. Like, shake it. It warms up the muscles and loosens the joints.
3. Go Side To Side
Raising one arm above yourhead, and placing your other hand on your opposite hip, first think of raising your shoulder up and out of the socket, then dropping it back down.
Then, keeping your hips level, inhale, rising from your abdomen, and stretch your side body. Switch sides and repeat.
4. Roll Right Down The Spine
Standing in place, knees slightly bent, roll down one vertebrae at a time, as far as you can comfortably go. Exhale the whole way, and pause for a few breaths as you drape your body loosely like a rag doll.
Come on back up, slightly tucking your tailbone, inhaling one vertebrae at a time, keeping your chin tucked in gently toward your chest until you roll all the way up.
Roll back down one more time, bending your knees and walking your hands forward into
5. The Not-So-Classic Downward Dog
Personally, I can easily over-stretch my hamstrings, so considerrotating you hip sockets in, and keep your knees softly bent in this position. If your heels don’t touch the ground, don’t fret.
Walk your legs in place, then return to thedownward dog position.
Alternate lifting each leg behind you, keeping your legs rotated inward, knees toward the ground.
Rotate your hips outward into a tilt stretch on each side.
6. Table Top/Cat Cow
Drop down onto your hands and knees, keeping your back and spine straight like an actual table top.Inhaling, gently C-curve your spine forward, belly toward the ground, lifting your chin toward the ceiling.
Exhaling, drop your tailbone toward the ground, and C-curve your spine toward the ceiling, like an angry cat.
Repeat as many times asyou want!
7. Find Your Way To Child’s Pose
Sitting on your knees, place your thighs in a V shape, then stretch your upper body forward, resting here for five breaths.
8. Complete Your Flow On Your Back
While lying on your back, reach your arms straight out to your sides, so your body looks like a giant T.
Bring one foot onto the ground with your heel toward your butt, knee toward the ceiling. Cross that leg over your body, thigh parallel to the ground, reaching your knee toward the ground, being mindful of your lower back and keeping both shoulders and your upper back on the ground.
Stretch your leg out as much as you can, but don’t strain yourself. Listen to your body, and do what feels good for you.Repeat on other side, and remember to maintain a steady breath.
Now just lie down, breathe into your belly, and whenever you’re ready, go conquer your day.
Researchers found that children ages 9-10 who spend 75% of their time engaging in sedentary activities, such as watching TV or using a computer, are up to nine times more likely to exhibit poor motor coordination than more active children in the same age range.
The study also concluded that sedentary activity levels are an independent predictor of poor motor coordination in skills such as balance and jumping. In other words, it doesn’t matter if a kid plays in Little League, or if the only exercise he gets is walking home from school, he or she will still have subpar motor coordination if too much time is spent on the couch.
Published in American Journal of Human Biology, the Portuguese study used accelerometers to measure the sedentary and physical activity levels of 110 girls and 103 boys from urban elementary schools. These measurements were then compared to the results of a motor coordination test known as the Körperkoordination Test für Kinder.
Boys who spent a majority of their time on sedentary activities were shown to have worse motor coordination skills than comparable girls. Girls who spent 77.3% of their time on sedentary behaviors were four to five times more likely to exhibit lower-than-average motor coordination. Boys who were sedentary more than 76% of the time were five to nine times more likely to exhibit lower motor coordination.
The team performed a logistic regression analysis in order to determine the effect such variables as physical activity level, parental education and body type had on the results. The only variable found to consistently predict poor motor coordination was each child’s level of sedentary behavior. So, watching a few hours of TV cannot be effectively “cancelled out” by going for a jog, at least as far as motor coordination is concerned.
Lead author of the study, Dr. Luis Lopes told Science Daily:
“Childhood is a critical time for the development of motor coordination skills which are essential for health and well-being. We know that sedentary lifestyles have a negative effect on these skills and are associated with decreased fitness, lower self-esteem, decreased academic achievement and increased obesity.
The results demonstrate the importance of setting a maximum time for sedentary behaviour, while encouraging children to increase their amount of physical activity. We hope that our findings will make a valuable contribution to the debate on child health and encourage future investigations on this subject.”
This study emphasizes the real impact sedentary lifestyles can have on kids as well as adults. With more and more people working, playing, and living with an LCD screen, exercise is more important now than ever before.
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This article originally published at Geekosystem
As with all vigorous exercise, you should speak with healthcare professional before starting. Having the correct form during heavy lifting is key. So whatever you do, don’t copy this weightlifter’s form. Almost everything he is doing is wrong. The video is shared on Guyism and DailyPicksAndFlicks.
Humans have been riding bicycle-like machines for close to 200 years, beginning with the Draisine or velocipede in 1817.
While riding and balancing a bicycle can seem simple and effortless, the actual control process used by a human rider is still somewhat of a mystery. Using mathematical equations, researchers have explained how a bicycle without a rider can balance itself and have identified the bicycle design features critical for that to happen.
However, the stability that is, the ability to remain balanced of a bicycle with a rider is more difficult to quantify and describe mathematically, especially since rider ability can vary widely. My colleagues and I brought expert and novice riders into the lab to investigate whether they use different balancing techniques.
The physics of staying upright on a bicycle
A big part of balancing a bicycle has to do with controlling the center of mass of the rider-bicycle system. The center of mass is the point at which all the mass (person plus bicycle) can be considered to be concentrated. During straight riding, the rider must always keep that center of mass over the wheels, or whats called the base of support an imaginary polygon that connects the two tire contacts with the ground.
Bicycle riders can use two main balancing strategies: steering and body movement relative to the bike. Steering is critical for maintaining balance and allows the bicycle to move to bring the base of support back under the center of mass. Imagine balancing a broomstick on one hand steering a bicycle is equivalent to the hand motions required to keep the broomstick balanced. Steering input can be provided by the rider directly via handlebars (steering torque) or through the self-stability of the bicycle, which arises because the steer and roll of a bicycle are coupled; a bicycle leaned to its side (roll) will cause a change in its steer angle.
Body movements relative to the bicycle like leaning left and right have a smaller effect than steering, but allow a rider to make balance corrections by shifting the center of mass side to side relative to the bicycle and base of support.
Steering is absolutely necessary to balance a bicycle, whereas body movements are not; there is no specific combination of the two to ensure balance. The basic strategy to balance a bicycle, as noted by Karl von Drais (inventor of the Draisine), is to steer into the undesired fall.
Newbies versus pros
While riders have been described using mathematical equations, the equations are not yet useful for understanding the differences between riders of different ability levels or for predicting the stability of a given rider on a given bicycle.
Therefore, the goal of my colleagues’ and my recent work was to explore the types of control used by both novice and expert riders and to identify the differences between the two groups. In our study, expert riders identified themselves as skilled cyclists, went on regular training rides, belonged to a cycling club or team, competed several times per year, and had used rollers for training indoors. Novice riders knew how to ride a bicycle but did so only occasionally for recreation or transportation and did not identify themselves as experts.
A subject riding the instrumented bicycle on training rollers in our experimental setup. Cain SM, Ashton-Miller JA, Perkins NC (2016) On the Skill of Balancing While Riding a Bicycle. PLoS ONE 11(2): e0149340, CC BY
We conducted our experiments in a motion capture laboratory, where the riders rode a typical mountain bike on rollers. Rollers constrain the bicycle in the fore-aft direction but allow free lateral (left-right) movement. They require a bicycle rider to maintain balance by pedaling, steering and leaning, as one would outdoors.
We mounted sensors and used a motion capture system to measure the motion of the bicycle (speed, steering angle and rate, roll angle and rate) and the steering torque used by the rider. A force platform underneath the rollers allowed us to calculate the lateral position of the center of mass relative to the base of support; that let us determine how a rider was leaning.
We found that both novice and expert riders exhibit similar balance performance at slow speeds. But at higher speeds, expert riders achieve superior balance performance by employing smaller but more effective body movements and less steering. Regardless of speed, expert riders use smaller and less varying steering inputs and less body movement variation.
We conclude that expert riders are able to use body movements more effectively than novice riders, which results in reducing the demand for both large corrective steering and body movements.
Despite our work and that of others in the field, there is still much to be learned about how humans ride and balance bicycles. Most research, including ours, has been limited to straight line riding, which only makes up a fraction of a typical bicycle ride.
Our work reveals measurable differences between riders of different skill levels. But their meaning is unclear. Are the differences linked to a higher risk of crashing for the novice riders? Or do the differences simply reflect a different style of control that gets fine-tuned through hours and hours of training rides?
Ideally, we would like to identify the measurements that quantify the balance performance, control strategy and fall risk of a rider in the real world.
With such measurements, we could identify riders at high risk of falling, explore the extent to which bicycle design can reduce fall risk and increase balance performance, and develop the mathematical equations that describe riders of different skill levels.
Theres nothing like a good workout.
Those sweaty, satisfying, endorphins can leave you feeling good for , even if youre left struggling to make it up your five-floor walk-up after the fact.
Even though you know how good youll feel after busting your butt on the elliptical, sometimes you still need a little extra push to get motivated.
A workout buddy can immediately make going to the gym seem way less like a chore, and more like another means of hanging out with a friend. And theyll definitely come in clutch on those days when the last thing you want to do is work out.
But, much like your ominous freshman year roommate decision, you must choose wisely.
Here are six must-have qualities to look out for in a true swolemate.
1. Motivation Nation
Like I said, some days, you just dont feel like making the trip to the gym, and those are the times that youll need some serious motivation.
When you call your buddy up and tell them you just want to lay in bed with a loaf of bread, you dont want someone who says theyll come join you and skip out on leg day (OK fine, maybe you want that occasionally).
Choose a friend who will pump you up, and save the bread for after the booty work.
Youve got your Lulu leggings on, youve had your pre-workout snack, and youve maybe even foam rolled a little bit to warm up.
You text your gym partner about how excited you are to try out this new HIIT routine together and then nothing.
Your supposed partner-in-crime is simply nowhere to be found, and theyre ghosting you harder than that f*ckboy you were too hung up on back in college.
Make sure you choose a buddy whos actually reliable, so youre not left psyching up for every burpee set.
3. Right Place, Right Time
You have to find a friend with a similar schedule to you.
As much as you may love working out with your friend who works the night shift at a radio station, the two of you are only able to make your schedules work together once a week, that.
No matter how much you love them, its just not meant to be.
An ideal workout buddy will share similar fitness goals with you, and theyll be just as invested in the partnership as you are.
Its like marriage,minus the wedding cake, plus the protein shakes. Your gym spouseshould feel devoted toyour success and cheer you on as you get closer to your goals.
Oh, and they shouldntbe afraid to call you out when youre slacking.
Guys, theres actual science behind this one.
The Khler Effectis a phenomenon discoveredby German psychologistOtto Khler, who found that weaker peoplepersisted longer within a group in contrast to working out alone.
A person whos not afraid to go the extra mile (literally) will make you work harder towards your goals. Choose someone who will push you to be your best, and a little more.
6. Attitude Is Everything
At the end of the day, it all comes down to attitude.
Whos going to cheer you on when you just get through that final ab circuit, or tell you youre stronger than you think when you choose the lighter set of weights? Thats what your swolemate is there for.
Finding your perfect match can feel a bit like a a series of left swipes on Tinder, but once youve found your person, you wont be able to resist saying I do.
So, apparently, there really is such a thing as going too hard at the gym. Reddit user Unilythe posted in TIFU about how he went permanently deaf after intense sit-ups. Seriously, take a moment to sit down before you read this, and maybe think about canceling that ab circuit you have planned later or, just, go easy with it, for the sake of your ears.
According to the user’s post, after a few rounds of sit-ups, hefelt a pop in his left ear, which was soon followed by extreme nausea and vertigo, and of course, a frantic onlinesearch of his symptoms.
After the internet basically told him he was dying and that it was definitely cancer (curse you, Google), heeventually receiveda more realistic diagnosis of a fractured round or oval window akaa perilymphatic fistula.
Apparently these fractures can be so small, it’s possible you’ll never actually locate them. But after a hospital visit and a scheduled surgery, the Reddit user was given a strong likelihood that he would regain hearing from his core-related catastrophe.
However, months later, his balance is somewhat off, and the hearing in his left ear has yet to return.
While it’s extremely rare for this to happen,intense exercise can cause a rupture in a membrane in your inner ear.
In fact, you may have actually experienced this yourself at some point already, brushed it off, and the condition essentially healed itself. But in some cases i.e. this extremely unlucky Reddit user it requires surgery to repair, and canresult in permanent hearing loss.
Even something as chill as breathing exercisesduring yoga, if done incorrectly, can also result in vertigo and cause sudden hearing loss due to a buildup of pressure in the ear.
So, I know what you’re thinking: This is the perfect excuse to skip out on the breathing portion of your yoga class and literally never do a single core exercise again.
But even the Reddit user himself admitted he knew what he was doing was wrong before he received his diagnosis.
He wrote in his post,
I held my breath, which is dumb. I kept going when my body barely could, which is dumb. I strained all my muscles to get those last few sit-ups out, which is dumb.
Working out doesn’t cause this. Being a dumb f*ck who doesn’t know what he’s doing causes this.
A little harsh, but I definitely feel his frustration on a spiritual level.
So, yeah, this story should kind of scare the sh*t out of you, but it shouldn’t turn you off of all exercise for good (now burpees are another story JK, sort of).
In the end, if you can take any lesson from this TIFU post, it’s that pushing through a workout when your body is screaming for you to stopis never a good idea.
And while you might want that extra core strength, I’m willing to bet you probably want fully functional hearing a lot more.
There is something about grunting or moaning while exercising that brings to mind the clich of a cockyweightlifter, or maybe even that person who seems to be having multiple, heavy-breathing orgasms in your yoga class. But the truth of the matter is, yelling while working outcan feel really cathartic and energizing. Not to mention, it might just be really good for your body.
Some exercise psychologists, in fact, believe a good yell or groan is a practice in mentally preparing for a moment of forced exertion or physical release. As sports psychologist Charlie Browntold the , grunting while exercising can allow youto be more mentally present overall in your workout. It is part of total concentration, he said, referring to grunting in particular. It really is a matter of giving oneself over to the process.
Vanessa Dunleavy, a buti and vinyasa yoga teacher,says she considers it a way to remove static energy from the body, relieve stress, and help people be more present during an exercise practice, which she reiterates should be a judgment-free zone, both of yourself and of others.
She tells Elite Daily,
I encourage my students to make sounds. Make the weird noise! It makes you feel good, it allows others people to release and do the same.
While there’s some debate as to whether or not yelling during a workout really impacts performance, some evidence suggests it may affect your strength.
A 2009 study from Iowa State Universityinvolving martial artists measured their handgrip strength on a dynamometer, a device used to measure force. They first gripped without noise, then tried again while performing a breath/sound technique used in martial arts called a kiap, which is basically a quick and loud yell. When they made the noise, their strength increase by about seven percent.
Even if you’re not looking to increase strength in your workouts, the power of yelling and soundis actually considered by someto be primally healing,and there’s a whole psychology and mode of therapy behind using such soundsas a means of releasing trauma.
While having a few good yells or moans while you exercise might not necessarily solve neurosis, it can, at least, help relieve a little bottled-up stress, which I think everyone can benefit from, amirite?
So, even if it seems a little weird, give it a try. You might just be surprised by how good it makes you feel.
When your day is filled with errands and what seems like a never-ending to-do list, the thought of having to get a workout in can bereally overwhelming.
But in actuality, your day is filled with endless opportunities to sculpt your bod and burn extra calories.
When you cant seem to make it to the gym, these added little bonuses will assist your workout routine and give you even better results, faster!
Try out a few or all of the below tips to add in some sneaky toning throughout your busiest of days:
1. Slim your waistline bystanding.
Whenever you have the choice, stand instead of sit.
On average, standing burns an extra 20 calories per hour (based on a 130-pound woman). Standing an extra three hours per day equates to six pounds lost in one year.
All of that just from standing!
It may not sound like much, but consider how easy it could be to burn some extra calories by standing during class, work meetings, Netflix binging, reading a book, scrolling through your Instagram feed, eating lunchthe list goes on and on.
2. Sculpt your upper body by lending a hand.
See someone struggling with a heavy box or a pile of textbooks? Offer to help them out.
Not only are you getting some good karma for the future, but youll also tone your body in the process.
Flex your real-life muscles byassisting someone who could use the help.
3. Sneak in a workout at your desk.
Keep a set of resistance bands at your desk or in your purse and whip them out once an hour for a quick, five-minute sweat sesh.
Each hour, work a different part of your body: triceps, biceps, quads, hamstrings, booty, shoulders, back or core. You can also try out theDaily Moves on ToneItUp.com.
By the end of the day, youll have completed an entire 40-minute, total body workout without even entering a gym.
4. Planwalking dates.
Walking briskly for 10 minutes burns an average of 50 calories. Being active with a pal or a new flame can cause you to lose track of time while chatting and ultimately walk longer than you planned.
5. Playtime toning.
Get competitive with yourself!
For every email you receive, do one burpee. Every time you look at the clock, do five squats. When you yawn, do three pushups.If you check your phone, do five tricep dips.
Make it fun! You can even get your friends or co-workers to join in, too.
6. Be the coffee person.
Volunteer yourself to pick up everyones coffeeorders. Get a few extra steps in, soak up some Vitamin D outside and strengthen your biceps from holding all of those almond milk lattes.
Plus, your co-workers and friends will be pretty happy with you, and youll be racking up even more of those good karma points.
7. Tighten your core.
Whenever it crosses your mind, engage your core by pulling your belly button in toward your spine.
This helps with balance, posture, and yeah, toning your tummy.
The more often you do this, the more itll become second nature.
Youll even start noticing better form in your gym workouts as a result of this really simple technique.
8. Hang out with the dogs.
Dogs are a great example of endless, pure happy energy.
If you have a dog, take it on a walk and do a few sprints with your little guy.
In between each sprint interval, give your pooch a pet and a breather, then head straight back into the next sprint.
Your pup will be beyond stoked to be running around, and youll blast calories, raise your metabolism and tone your entire lower body by doing so.
An active lifestyle is just one half of the equation. Make sure to give your body the nutrients it needs to reveal the muscles youve been working so hard to achieve.
Check out the Tone It Up Nutrition Plan for tasty recipes to help you reach all of your fitness goals.
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