Improve Your Fitness 22,000 Times a Day
If
there's one thing you'd think we'd have mastered by now, it's
breathing. Not so, says Mike Boyle, M.Ed., A.T.C., creator of Men's
Health Thrive, a training system used in nearly 40 gyms nationwide.
Boyle says most of us are too mouthy: "You should inhale through your
nose and exhale from your mouth to reap health benefits," he says. "Air
is fuel; it's more important than carbs." Breathing the right way
increases your body's capacity to absorb oxygen, which is critical for
everything from exercise to sleep. For perfect form, repetition is key.
So go ahead and suck O2 through your schnoz; imagine your lungs filling from the bottom up. Exhale through your mouth. Repeat often.
Exercise Smarter
"Most
people tend to focus on pushing movements, which can lead to strength
imbalances and eventually injury," says Boyle. "Instead, try to include a
push, a pull, a lower-body multijoint exercise, a core move, and
intervals in each workout. Later you can upgrade to single-arm and
single-leg exercises. My favorite core exercise is the pushup with feet
elevated."
Simplify Your Diet
"When
I go to the supermarket, I do one lap around the perimeter. That's
where to find the most nutritious food and protein. I don't especially
like vegetables, but I've found I don't mind spinach, mushrooms, or even
broccoli when it's smothered in eggs. My go-to breakfast is a four-egg
omelet with ham and all the vegetables I can handle."
Go on a Roll!
"When you're in your What's the best exercise to improve my tennis backhand? JOHN, SACRAMENTO, CA
Blasting
a backhand like Djokovic isn't about arm power-it's about core strength
and good posture, says Brad Minns, a certified tennis coach based in
Orlando. "You must twist your body so your nondominant hand can lead
when you strike the ball," he says. That means your hips, shoulders,
arms, and core muscles should all work together. So build balanced
strength with perpendicular medicine ball throws, which mimic the shot,
says Minns. Practicing with a partner is also a good way to simulate the
complexity of a real game.20s, your muscles are like filet mignon. By
your 40s, they're more like beef jerky. That's why I suggest that people
include foam rolling as part of their weekly routine--one day for each
decade of age. (So a 30-year-old guy would foam-roll three days a week.)
It irons out knots and scar tissue in muscle and helps blood
circulation."
Share Your Values
"If
I discover a great book, I'll buy 25 copies for my staff. It's the kind
of investment that can help people be better workers, spouses, and
human beings. Two titles I shared recently are Aspire The and Slight
Edge. Giving someone a book is different than suggesting that they read
it-that's the 'slight edge,' how doing just a little more can make a
difference."