Alia Myra Asiff

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6 ways to lose fat faster

1) Warm up<p>"You want to take your heart rate up progressively," Campbell says, "Focus on large muscles like the hamstrings and quads. Try ankle …

The Slow-and-Steady Cardio Routine

How to get in the zone when you're getting your cardio on<p>Steady-state aerobic exercise puts your body in a place where it's capable of operating and functioning for a long time, says Paul Arciero, Ph.D., a professor of health and exercise sciences at Skidmore College. "Your heart rate, breath, and …

Exercise

What if You Could Pay for Things by Doing Squats?

"We wanted to show that the Olympic Games is not just an international competition that people watch on TV, but that it is also about getting everyone involved in a sporting lifestyle," Alexander Zhukov, president of the Russian Olympic Committee, said to Russian state news wire RIA-Novosti.<p>Other …

Things You Didn't Know About Sports Bras

<b>The jockstrap was an early inspiration.</b><br>Seriously. Lisa Lindahl and Polly Smith were among the next people to develop a bra that actually made running comfortable, Deadspin says. It was Lindahl’s husband who jokingly said they needed a "jockbra," or a jockstrap for women—so they first tried …

How to Stay Fit While You Travel

<b>Go on a hike to Terminal B</b> <br>Flight delayed? Take a brisk walk around the airport, says Monica Nelson, American Council on Exercise-certified personal trainer. Plus, your bag probably weighs a ton.<p><b>Stretch post-flight</b> <br>After a long trip, your muscles tend to be tighter than ever. When you get to your …

Exercise at Work: Easy Weight Loss

The good news: Making little changes throughout your workday can impact the number on the scale—and more importantly, your overall health—in a big way. Cardinal's previous research shows that short bouts of activity—as brief as two minutes each—may impact your health just as much as hitting the gym …

4 Gorgeous Skin Tips for Women Who Work Out

How to keep your sweat sessions from beating up on your complexion… and other sensitive body parts<p>You hit the gym to be healthy and look hot, so it's a bummer when you walk out with an embarrassingly bright-red face. Let's not even discuss the backne, sports-bra-induced boob chafing, and hives. Or …

Skin Care

The 15-Minute "Work Out Any Time "Workout

Exercise 1 Leg Curl<p>Lie faceup on the floor, knees bent and both heels on a towel; lift your hips until your body forms a straight line from knees to shoulders <b>(a)</b>. Slide your heels away from you as far as you can without dropping your hips <b>(b)</b>. Pause, then return to start. That's one rep. Do …

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Training advice - The Running Bug

Calcium-Rich Foods You Should Add To Your Runner Diet

Want to run healthy for a lifetime? If you answered <i>yes</i>, then it’s time to start paying attention to your calcium consumption! It’s no secret that …

Motivation - The Running Bug

How to Break a Running Plateau

Not feeling it? Learn how to bust through common mental barriers that impede your training.<p>Stuck in a rut, caught in a slump, stalled out—whatever you want to call it, every runner eventually reaches a period where their progress levels off. “There’s no way around it, plateaus are inevitable and …

Trail Running for Beginners

How to get into trail running—simply and safely.<p>Taking a break from the tarmac to run on trails is a great way to invigorate your running routine. The natural surroundings and scenic vistas not encountered on your everyday road loop stimulate both your mind and body. To get the most out of your …

How To Train For A Race In 4 Weeks

<i>If you’re tight on training time, having a solid race and even a great race is well within your reach.</i><p>Whether you were battling an early-season …

A Coach Shares Her 6 Tips To Go From Running To Racing

Photo courtesy of Shutterstock.com<p><i>Question: I started running a few years ago and have finished a few 5Ks and even a half marathon! I love doing</i> …

Expert Advice: Eating Before Your Marathon

<i>What you eat and when are important cogs to race-day success.</i><p>On race morning, it’s best to stick to foods you’ve eaten before long training runs that …

Making Running A Habit

Follow these 4 steps, and gradually exercise will become a no-brainer.<p>After a few weeks of running, you'll begin to believe that there's something to this “runner’s high” thing. Feel-good brain chemicals—like dopamine and endocannabinoids—will be released while you’re on the road, and you’ll feel …

Quick Fixes To The 7 Most Common Running Mistakes

<b>R</b><b>unning seems pretty straightforward.</b> You lace up your shoes, step outside and go. Despite its apparent simplicity, a few missteps can make the …

Top-10 Offseason Tips For Runners

1. Answer, "Why Do I Run?"<p>While answers to this question may range from, winning an Olympic medal to getting away from the hustle and bustle of your …

Tweak Your Exercises to Add Power to Your Run

Boost performance by adding a twist to your workout.<p>If you've been doing the same strength-training exercises for months, your muscles may be in a holding pattern. "To add distance or increase speed, your cross-training efforts need to push your limits," says Michael Silverman, a physical therapist …

What Does It Take To Run A Marathon As Fast As An Olympian?

Mantras can make useful tools, but the messages involved are often different from the thoughts that are truly running through our minds.<p>One runner …

7 Surprising Dangers of Running a Marathon

Thinking about signing up for 26.2? Before you do, consider the risks you'll be taking.<p>Marathons have never been more popular, as statistics somewhere probably show. This is very good news for people who like to watch marathons, and for businesses that sell Band-Aids and Vaseline, and for whoever …

Long Run Hangover

Why do I feel overly fatigued post-long run?<p><i>Hi Dr. Roberts,</i><p><i>I'm training for my fifth marathon and while my runs have largely gone well strength and target pace wise, I've recently noticed that I'm covered in salt streaks afterwards, have an upset stomach and feel, for lack of a better word,</i> …

5 Keys to Running Healthy and Staying Injury-Free

Follow these rules, and you’ll spend more time on the road and less time in rehab.<p><b>AVOID THE TERRIBLE TOO’S.</b> Doing too much, too soon, too fast is the number-one cause of running injuries. The body needs time to adapt to increases in mileage or speed. Muscles and joints need recovery time so they …

How to Recover from Your First Half Marathon

What to do in the minutes, days, weeks after a race.<p>Did you train consistently for the past few months and complete your first half-marathon? Congratulations! Now it’s time to celebrate—and to recover. As soon as you cross the finish line, you can start taking steps to reduce muscle soreness, …

Six Brain Foods for Better Running

Enhance your diet for a healthier brain – and a better run.<p>Your noggin is not only responsible for memory and cognition—it also plays a critical role in dictating fatigue levels during a run. And just as fueling the muscles is critical to performance, nourishing the brain with key nutrients boosts …

6 Rules for Eating Right as a Runner

Keep it simple, keep it balanced, and stay hydrated.<p>When you start exercising regularly, you might have to revamp some of your everyday eating habits in order to feel your best while you’re working out and avoid unwanted bathroom stops. Here are some general rules.