The number of weekly recommended workout sessions can really add up. With five or more periods of cardio, and two or three each of strength training, flexibility and motor skills for balance and agility, it’s inevitable that you’ll need to do more than one type of exercise on any given day. To make the most of every session, know the right sequence to follow. A Western Colorado University study sponsored by the American Council on Exercise (ACE) tested the variables and found definitive results. First, on days when you’re doing cardio, you should typically start with this workout, whatever aerobic activity you choose. You’ll not only get the maximum benefits by doing it first, but you’ll also warm up your body for the second exercise. If strength training is also part of that day’s plan, do it next. If you’re piggy-backing all types of exercise, flexibility and motor skills should follow strength training, in whatever order you like. The research found that this sequence had psychological as well as physical benefits. However, experts add that it’s fine to personalize these findings based on individual goals. For instance, if you need to focus on one type of exercise in particular, like flexibility to help with low back pain, start a multi-discipline session with that workout so that you’re fresh when doing it. Or if building muscle…  read on >

The exhaustion of a new baby can have negative fitness consequences as you lose the motivation to exercise and feel there’s no time to get to the gym. But not exercising actually worsens fatigue, makes it harder to lose your baby weight, and increases the risk of chronic health problems down the road. Don’t fret, though: There’s a popular way to turn the situation around — stroller walking. A small study published in the Journal of Women’s Health Physical Therapy tested the cardio benefits of walking at about 3 miles per hour while pushing a stroller, and found that it met guidelines for boosting cardio fitness. Another study quantified the metabolic advantages: The calorie burn is up to 18 percent higher at 3 miles per hour and up to 20 percent higher at 3.5 miles per hour than walking without a stroller. Of course, there are safety precautions to take for baby. A traditional 4-wheel stroller isn’t safe for jogging or even brisk walking because it lacks features that protect baby from shocks as you move quickly, especially over uneven surfaces and bumps in the road. Invest in a well-designed 3-wheel jogging stroller. And look for a lockable swivel for smooth surfaces and a fixed setting for rough surfaces. Jogging stroller features: Baby harness and safety tether. Large air-filled tires (check tire pressure often). Suspension…  read on >

Flexibility is a component of all types of movement — from everyday activities to the most rigorous exercises. Being flexible helps you stay mobile and avoid injury. Yet flexibility training often gets lost in the shuffle or pushed to the bottom of the list after cardio and strength training. Its goal is to increase your range of motion — how far you can reach when, for instance, you bend from side to side, or raise your arm overhead to grab an item from a high shelf. Flexibility is best achieved through static stretching, which are stretches you ease into and hold for 10 to 30 seconds while inhaling and exhaling — no bouncing, no holding your breath. As you start a stretch, focus mentally on the muscles you’re targeting. Extend just to the point of discomfort; you shouldn’t feel any pain. Here are three moves that target the lower body. For your hamstrings, sit on the floor with your legs straight in front of you. Think of your hips as a hinge and, with a straight back, lower your chest toward your thighs until you feel the stretch in the backs of your thighs. Repeat 3 to 5 times. For your hips, stand up straight, facing a sturdy chair or table in case you need it for support. Raise the heel of your right foot…  read on >

Ballet dancers are known for their sleek, sculpted look, in part the result of hours spent exercising at the ballet barre. While not everyone can dance the Nutcracker or Swan Lake, classes in “barre” are now widely available and wildly popular. Some follow classical training, which is often slow and methodical, while others are inspired by it. The technique involves very focused repetitive movements done holding onto the barre, which can be freestanding or anchored to a wall for support. Barre work enhances posture, muscle tone, balance, flexibility and coordination. The exercises tend to work four muscle groups: arms, abs, glutes and thighs, but in a true barre class the focus will be on just one of these at a time. There are lots of options for finding barre workouts. Many professional dance studios now offer classes to the general public. Local dance studios originally designed primarily for children have started to add adult classes in the evenings and on weekends for moms, and even dads. Specialty studios, like the popular Pure Barre and the Bar Method, are opening in locations across the country. It’s important to evaluate the classical dance training of instructors as well as the quality of a studio’s equipment. There should be at least two different sizes of barres available to accommodate varying heights. And ask for a rundown of the…  read on >

If you’re not yet familiar with the fitness approach called cross-training, it might sound like hard work. But it’s really just a way to add variety to your exercise routine by alternating activities. You’ll avoid boredom and boost your fitness level as well as protect against overuse injuries, which are more common when you do a single workout or sport. Reasons to cross-train: The combination of exercises adds up to a true total body workout. Your muscles learn to adapt to new types of fitness activities more quickly. Using different muscle groups helps you avoid injury. If you do suffer an injury, you may be able to still perform one of your favorite activities. With cross-training you can make sure all muscle groups are used over the course of each week. For instance, if you bike every day, swap a day or two with walking or using the elliptical to get in weight-bearing exercise. Or add swimming to give yourself a full body workout. You can apply the same concept to your strength training routine. Alternate using free weights with weight machines or taking Pilates classes, which develop the core muscles. Mix up your flexibility workouts, too, by alternating between yoga and tai chi, for instance. You can even cross-train during individual workouts — switch from one activity to another after 15 minutes if doing…  read on >