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      Boost Your Mind And Movement With ASICS’ NAGINO™ Collection

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      ASICS unveils a groundbreaking global campaign emphasizing the transformative power of exercise in empowering women to navigate everyday stresses. This momentous campaign coincides with the launch of ASICS’ revolutionary NAGINO™ Collection, spotlighting the profound impact that movement can have on our mental well-being.

      The campaign was developed in response to ASICS 2022 State of Mind Index, which revealed that globally, women tend to exercise less than men and, as a result, experience a lower state of mind.

      The power of movement on the mind

      In a world where stress and anxiety are at record levels, the campaign highlights the power of exercise to calm the mind. Contrasting the shortness of breath in stressed moments with the controlled, rhythmic breaths of a workout, the new campaign highlights the power of movement to offset the stresses and strains of everyday life.

      ASICS’ NAGINO™ Collection

      Designed by women for women. The new NAGINO™ Collection is created to support women to find their inner calm through movement. Each piece is purposefully crafted to inspire body confidence and support women to move undistracted and comfortably during their run and workout.

      “With the NAGINO™ Collection we wanted her to feel comfortable and confident before, during and after her training. We know that nothing frees the mind like exercise and so the new collection is designed to be 100% distraction-free, so the only thing she needs to focus on is herself and her workout.”
      Martina Jurcova, Product Manager for Apparel and Accessories

      The collection features pieces designed for running and training and is completed with colour-matching footwear. This includes the brand’s latest product innovation, the GEL-NIMBUS™ 25 running shoe. Each item is highly technical, providing storage and layering options for on-the-go adaptability. One of the apparel highlights is the NAGINO™ Run Unitard made from premium heathered knit fabric and designed in a body-hugging shape to help her feel supported.

      Shop The NAGINO™ Collection

      The NAGINO™ Collection is available online and in-store now. For more information, click here.

      Nimbus 25 Running Shoe

      Nagino Running Jacket

      Nagino Seamless Blue Tights

      Nagino Seamless Bra

      Nagino Blue Vest

      Nagino Blue Run Shorts

      READ MORE: Is This Really The World’s Most Comfortable Running Shoe?

      ASICS Commitment to Move Every Mind

      ASICS believes every mind deserves the right to be moved so we can all achieve a Sound Mind in a Sound Body. This is why ASICS is launching its mission to move every mind to help tackle exercise inequality and support everyone to feel the positive mental benefits of movement.

      This mission comes in response to ASICS State of Mind Index which uncovered a gender exercise gap, with women exercising significantly less than men, and potentially missing out on the mental benefits that exercise bring.

      As a first step to move every mind, ASICS is conducting a global live study. This is to better understand the environmental and societal barriers preventing women from exercising. Plus, what needs to be done to help them to move freely.

      Sign up here to learn more about move every mind. More

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      8 of the best fitness studios to feel the burn in Dubai

      by

      Life

      by Sarah Joseph
      3 hours ago

      With Dubai taking its wellness routines to a new level, there are a plethora of studios to elevate your fitness experience.
      You can find venues for yoga, Pilates, martial arts, CrossFit, dance, and more, to ensure you stay fit from head to toe.
      So, whether you’re looking for state-of-the-art gyms, outdoor activities, or specialised fitness studios, Dubai has something for everyone and we’re here to help.
      Reform Athletica

      A boutique fitness studio offering signature classes which include The Reform Method, TRX Athletica, RA Yoga and Kettle Form in an environment that is plastic-free. With a holistic approach to life, the instructors modify the classes to ensure every class member receives the best experience, every time.
      Focus: Yoga & Pilates
      For more information visit reformathletica.com 
      Crank

      For those who require a high-energy workout, spinning at Crank is nothing short of that with its adrenaline-fueled music. Each class is conducted by highly trained professional, who brings their expertise to the table. This fitness boutique also offers an exclusive smoothie section for visitors to have the entire experience from start to finish. With a strong community of individuals who share similar interests, Crank is the perfect place to be for that midweek workout or to fuel in more energy on the weekend with the first trial session being priced at Dhs60. Located in Unit 43, Alserkal Avenue, it’s open from Sunday to Thursday 6:30am to 10pm, Friday 8am to 3pm and Saturday 8am to 10pm
      Focus: Spinning
      For more information visit crank-fit.com
      Studio Republik

      With a space designed to nurture inner growth whilst bringing discipline to every part of your life, StudioRepublik is an immersive, state-of-the-art environment where you can lose yourself in the best way possible. Reformer equipment develops strength, movement and fluidity, fast.
      Focus: Pilates
      For more information visit studio-republik.com
      Sol Pilates Studio

      This equipped Pilates studio offers everything from Reformer and pre-natal expertise to providing its guests with a vibrant haven to learn and grow.
      Focus: Pilates
      For more information visit solpilates.ae 
      Shimis

      Introducing a completely new yoga concept to get the maximum benefit, the team also deliver peace of mind with calming meditation sessions that challenge both your flexibility and mental well-being.
      Focus: Yoga
      For more information visit shimis.com 
      Paus; Wellness + Community

      By normalising wellness in your day-to-day life, this wellness studio located in the heart of Jumeirah promises an unforgettable experience unlike any other. For a new take on your workout routines, guests can try a hip-hop yoga class. Participants will typically start with some gentle stretching and breathing exercises to warm up their bodies. The instructor will then guide students through a series of yoga poses, often set to a soundtrack of hip-hop music. Who said feeling zen needs to be boring? Everyone can be a part of the class with a few creative twists to match the rhythm and beat of the music.
      Focus: Yoga & Meditation
      For more information visit pausdxb.com
      The Hundred Wellness Centre

      From Ashtanga and Vinyasa to Hatha yoga, numerous disciplines are offered at this wellness retreat that is a real haven in the city. A strong focus on balance, power, fluidity, flexibility and alignment make for improved posture, flexibility and overall wellbeing.
      Focus: Yoga & Pilates
      For more information visit thehundred.ae 
      Barre Effect

      With a focus on full-body movements to sculpt, tone and keep your mind alert, the Barre Effect method is a contemporary version on traditional barre, designed to sculpt your body, boost your metabolism and challenge your mind as it empowers a community of strong women.
      Focus: Barre
      For more information visit barreeffectdxb.com 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @melissawoodhealth More

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      10 New Running Shoes To Help You Run Faster And Further In 2023

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      The pair of running shoes you choose can make or break your run. You ever slipped on a pair only to feel that red-hot feeling of an incoming blister a few kms into your first run? Or you take your shoes off after a long run to find a blackening toenail? Whatever your woeful running horror story is, one thing is for sure, you need a solid pair of takkies to help you hit the tar, treadmill or trails. And we’re here to help.

      What To Consider When Looking For A New Pair Of Running Shoes

      There are a few questions you’re going to want to ask yourself before you head out to your nearest Sportsmans Warehouse one the next available Saturday morning.

      What will you mostly be using your shoes for?

      How far do you want to run?

      What kind of terrain are you going to be running on?

      Do you want to use them for other kinds of training (like HIIT or strength training)?

      READ MORE: The Top South African Road Running Events To Look Out For In 2023

      What To Look For In A Shoe

      Cushioning: This helps the ground feel softer and encourages ground-contact stability.

      Weight: Lighter shoes usually have less cushioning; they’re designed for your speedy runs. Heavier shoes tend to have more cushioning and are better for your longer runs.

      Drop: This is the difference in cushioning (or height) from the heel to the front of the foot. Basically, when you’re barefoot your heel and forefoot touch the ground so the drop is 0mm. Slip on a pair of particularly cushioned running shoes (or some serious heels) and the drop starts to increase. Drop tends to range from 0mm to 14mm, with 10mm being the most common heel drop.

      Pronation: Many shoes will state the type of pronation they are suitable for (but every person is different). Make sure you choose a shoe that’s suitable for you after doing a gait analysis with an expert (hint: they’re usually free). Not sure what these words mean? Keep on reading!

      Do You Need A Gait Analysis For Running?

      Many running coaches, trainers and running brands recommend getting a gait analysis. But what does that actually mean? In simple terms, your gait describes the way in which you walk. So a gait analysis is an exam that gives you information about your walking and running style.

      Everyone is different and knowing your gait is a huge part of knowing your running style. The more information you have, the more equipped you are to choose the right pair of shoes for you and ultimately prevent injury.

      “Knowing your gait can help you grow as a runner and help prevent injuries in the future. Each runner has a specific gait, and not knowing yours could result in an injury,” according to Asics.

      What Does Pronation Mean?

      A large part of gait analysis focuses on determining your pronation. When it comes to running, pronation refers to how your foot naturally rolls inward after your heel strikes the ground. Ideal pronation would result in this motion (the natural inward roll) absorbing the shock from the force of your heel coming into contact with the ground.

      Once your pronation has been determined, you want to try to match yourself to a running shoe that adjusts for your specific pronation. Wearing the correct running shoe will make you a more efficient runner and help you avoid those jog-ending injuries.

      3 Types Of Pronation:

      Neutral pronation: When your foot lands outside of your heel and then rolls naturally inward (about 15%), absorbing the shock and keeping your ankles aligned. If this is you, try the Under Armour FLOW Velociti Elite.

      Overpronation: When your feet roll inward too much. This requires a more sturdy running shoe so that your foot can be kept in place. Try the PUMA ​​ForeverRUN NITRO or Asics Gel-Nimbus™ 25 if you’re an overpronater.

      Supination or underpronation: When the feet don’t roll inward enough. This requires a shoe that has plenty of cushioning, like the Salomon Spectur.

      READ MORE: These Are The Stretches You Should Be Doing Before Race Day 

      5 Places To Get A Gait Analysis In South Africa?

      Sportsmans Warehouse

      Sportsmans Warehouse has RUN-id, an industry-leading advanced gait analysis technology developed by German engineer Jens Hellenbacher. It’s in selected stores around South Africa (Gauteng, Western Cape, Pretoria, KZN and Eastern Cape), is completely free and only takes a few minutes. Find out more here.

      ASICS Mall Of Africa

      If you’re a runner, you’ll be familiar with Asics. They have a huge range of shoes to suit any type of runner. So if you’ve got your heart set on your next pair being from the brand, why not head straight to the Asics store at Mall Of Africa for a gait analysis? The analysis is free of charge. Find out more here.

      Total Sports

      Total Sports is really changing the game when it comes to getting active (have you seen their new TS-ACTV8 workout range???). Their free gait analysis is available at Totalsports in Sandton, Mall of Africa, Canal Walk, Cavendish, Gateway and more.

      The Athlete’s Foot

      You can pre-order your running and gait analysis at the shop over here. They also give an in-depth breakdown of what they will be analysing and why it matters here.

      The Sweat Shop

      Head to The Sweat Shop Dunkeld in Johannesburg or The Sweat Shop Claremont in Cape Town for shoe fittings, gait analysis and premium advice.

      Now that you know a little bit more about what to look for in your next pair of running shoes, you’re ready to shop. Whether you’re a newbie or an experienced runner, hit the ground running with these newly-released running shoes.

      READ MORE: Beginners 5K Running Training Plan And How To Crush It In Just 6 Weeks

      PUMA ​​ForeverRUN NITRO

      We Love It For: Being A Solid All-Rounder

      Weight: 224g (women’s UK4.5)

      Drop: 10mm

      Good For: Overpronators

      Say hello to this fabulous addition to the Nitro family; the ForeverRUN Nitro. This stability shoe encourages an optimal running stride and runners have found it to be more stable, help reduce pronation velocity and reduce peak tibial shock/acceleration. It’s time to leave any niggling injuries in your dust.

      Asics Gel-Nimbus™ 25

      We Love It For: Its Marshmallowy Cushioning

      Weight: 255g

      Drop: 8mm

      Good For: Neutral pronators and overpronators

      This new iteration of Asics’ world-famous runner is ideal for long, slow, distance runs due to the max cushioning (you can thank the new PureGEL™ tech for that). But don’t take our word for it: a study of 100 runners testing 5 pairs of running shoes rated this the most comfortable shoe. Read our full review here.

      Reebok Floatride Energy 5 

      We Love It For: Affordable, Lightweight Training

      Weight: 210g (women’s UK4)

      Drop: 8mm

      Good For: Neutral pronators

      Designed to support women no matter their distance or pace (because running is for everybody and every body), the breathable, lightweight upper keeps your feet cool and comfy. It’s a shoe that punches well above its weight with Floatride Energy Foam for cushioning and a midfoot plate for torsional stability.

      Under Armour FLOW Velociti Elite

      We Love It For: Marathon PBs

      Weight: 213g

      Drop: 8mm

      Good For: Neutral pronators

      Meet UA’s first super/carbon race shoe. This highly-responsive and cushioned ride gives you everything you need to crush race day. And it packs some serious tech; a full-length thermoset carbon plate for snappy strides, a  WARP upper that  provides  lockout and lightweight containment and a Microperf tongue that’s breathable and lightweight for zero irritation.

      READ MORE: Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

      Salomon Spectur

      We Love It For: Speed Training

      Weight: 258g

      Drop: 6mm

      Good For: Neutral pronators and underpronators

      Wanna go faster, have fun and smash a new 5km PB? This snappy shoe is your best bet. With their signature rocker geometry, R.Camber, ensuring a quicker transition, you’ll spend less time on the ground and more time moving forward. You’ll be even speedier thanks to their lightweight and soft Energy Surge foam that evens out the impact and delivers a smoother foot strike.

      adidas Ultraboost Light

      We Love It For: Road Running

      Weight: 299g (UK8.5)

      Drop: 10mm

      Good For: Neutral pronators and light overpronators

      Made with 30% lighter BOOST material, this female-tailored shoe has a narrower heel fit and lower instep curve that’s designed to reduce blisters (eina!) and heel slip. It’s perfect for those runners who want to clock in kms a few times a week and need a reliable running buddy to do just that.

      PUMA Fast-Trac NITRO

      We Love It For: Doing It All, Literally

      Weight: 250g (women’s UK5)

      Drop: 8mm

      Good For: Neutral pronators

      Okay, so maybe you’re someone who likes to do a little bit of trail running, some road running and a social hike or two on the weekends. This is for you, girl! No matter the terrain, this shoe will tackle it with ease. We’re talking loose trails, gravel, you name it! You can thank the dual-foam midsole – combining full-length NITRO foam and a layer of ProFoamLite – and the durable PUMAGRIP ATR outsole, for that. Plus, the integrated eyestays allow for a snug fit and amazing lockdown. You’ll be wowed by how great it feels on the road.

      Skechers GO RUN Consistent – Energize

      We Love It For: Walking

      Weight: 213g (women’s UK7)

      You don’t have to be running marathons to enjoy the health benefits of increasing your step count. You can step up your cardio in these lightweight lace-up running style shoes. They’re crafted with 100% vegan materials and feature an engineered mesh upper, responsive ULTRA LIGHT cushioning and a Skechers Air-Cooled Goga Mat™ cushioned insole. Hot girl walks, incoming!

      Nike ZoomX Invincible Run 3 Flyknit

      We Love It For: Daily Training

      Weight: 258g

      Drop: 9mm

      Good For: Overpronators

      The ZoomX foam has a cult-like following from runners around the world and for good reason. The strobel lining underneath its insole gives it a firmer, more stable ride with less energy return – and there’s a longer heel clip to improve stability. Try before you buy though, some runners find the heel clip too intrusive for them.

      READ MORE: 5 Of The Best Post-Run Snacks, According To A Dietician

      New Balance FuelCell SuperComp Elite v3

      We Love It For: Race Day

      Weight: 179g

      Drop: 4mm

      Good For: Neutral pronators and underpronators

      New Balance promises big things, saying “It’s not just a running shoe. It’s a racing shoe.” So this is the perfect running buddy for marathon races and longer, high mileage runs. Comfortable, speedy and with a next-level carbon-fibre plate so you can run faster, for longer, new PBs are all but guaranteed!

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body Workout

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      Load shedding putting your fitness goals on pause lately? Well, worry no more! We’ve got the perfect dumbbell workout to keep you in shape even when the lights go out. Best part: it’s also beginner-friendly.

      Designed by local Sport Scientist and personal trainer, Andile Peyi, this routine is guaranteed to get your heart pumping and your muscles working, no matter how dimly lit the room is. With just six moves, you’ll be targeting all major muscle groups while torching those stubborn calories.

      So, grab that trusty dumbbell, put on your gear and let’s make the most out of those load shedding hours. It’s time to turn darkness into an opportunity for a killer workout. Or at least give you something to do till the lights come back on!

      Meet The Expert: Andile Peyi is a qualified Sport Scientist and personal trainer at FitFreak Training.

      “My workout videos are mostly for beginners starting their fitness journey. There is no excuse not to get it done with the videos I make. You can do it anywhere!” says Andile. And as for her favourite fitness quote? It’s obviously this one: “You have to put the work in for it to work out”. Let’s get to it then!

      Equipment: Dumbbell | Good For: Total Body

      Try This Full-Body Dumbbell Workout

      Goblet Squat

      10 reps | 3 Sets

      How to: Start with your feet shoulder-width apart and then hold a weight against your chest. Always keep your core engaged and pelvis tucked in, avoiding an arched back. Lower your body by bending your hips and knees while keeping your chest tall. Avoid rounding your back as you descend. Pause briefly at the bottom of the squat, then push through your heels to raise back up.

      Static Lunge

      10 reps | 3 Sets

      How to: Begin in a split squat position with one foot forward and the other foot back. Hold a weight under your chin. Then raise your back knee up and squeeze your glutes as you come up. Ensure that your core is engaged and your body is in an upright position.

      Curl + Press

      10 reps | 3 Sets

      How to: Stand with your feet hip-width apart, holding a dumbbell in both hands. Keep your core engaged and your back straight. Start by curling the weight towards your chest while keeping your body stationary. From the curl position, slightly dip your knees to generate momentum and press the dumbbell overhead, fully extending your arms and elbows. Slowly lower the dumbbell back to the curl position, then return to the starting position.

      READ MORE: Try This Tough-ish Workout To Really Build Your Strength

      Shoulder Taps

      12 reps | 3 Sets

      How to: Begin in a push-up position with your core engaged and your back straight. Then tap your left hand to your right shoulder and your right hand to your left shoulder.

      In + Out

      12 reps | 3 Sets

      How to: Place the weight in front of you. Start with your hands behind you, facing forward. Then slightly lean back. Bring your legs toward your chest and then push them out to each side of the weight.

      Plank Jack

      20 reps | 3 Sets

      How to: Start in a low plank position with your elbows on the ground. Ensure your core is engaged. Then jump your legs in and out without allowing your lower back to drop.

      Work Out With Andile

      Smashed this workout? Then follow Andile on Instagram for more beginner-friendly workout routines and advice. More

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      7 of the best padel courts in Dubai to revamp your fitness routine

      by

      Life

      by Sarah Joseph
      4 hours ago

      VIEW GALLERY/ 7 IMAGES
      If there’s one sport that has grown in popularity over the years, it’s padel Tennis.
      While there’s no denying that the sport is gaining momentum in the region, a few people what the game is actually about. Overall, the game is played with solid racquets and a depressurized tennis ball.
      Now, there are several clubs and venues in Dubai that offer padel tennis facilities for players to enjoy. These clubs typically provide well-maintained padel courts, equipment rental, and coaching services.
      If you’re thinking of giving this new buzzword in the sporting community a shot, we’re here to help.
      To get back into the fitness game, Emirates Woman has curated the ultimate padel guide of where to book your next friendly match.

      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied & Feature Image: Instagram @matchadxb More

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      The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

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      Smartwatches are possibly essential to any healthy woman’s life. They track your steps (gotta hit that 10K a day), measure your sleep and feed you detailed info about your workouts.

      The science backs up smartwatches, too. They’re viable tools that can give healthcare providers robust data about a person’s health. And with tracking abilities that sync your data to your menstrual cycle, you can tailor your workouts to whichever phase you’re in.

      The benefits of smartwatches, according to science

      According to John Hopkins Medicine, trackers encourage more movement and are also clutch at helping you take more steps. And more movement is vital for various health markers, from keeping weight at a healthy range to warding off cardiovascular disease. Studies show that smartwatches can even help in the self-management of epilepsy, diabetes, speech therapy monitoring and even CPR training. Yep!

      Then there’s the extensive review published in The Lancet. It found that “activity trackers improved physical activity, body composition, and fitness, equating to approximately 1800 extra steps per day, 40 min per day more walking, and reductions of approximately 1 kg in body weight.” That’s huge.

      Your smartwatch doesn’t even have to be the most expensive on the market for you to get the benefits. At its most basic form, reminders to move more are effective and can help move the needle towards healthier habits. And heart rate monitors offer tons of insights, like when you’re in a heart rate zone that’s too high or low. We’ve rounded up some of the best fitness trackers, each with their own set of unique skills. Here, the fitness watches that elevate your health and fitness.

      The best smartwatches for health and fitness

      For the serious adventurers

      Suunto 9 Peak Pro

      Specifications

      Size: 43 x 43 x 10,8 mm, 64g

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: 100m waterproof

      Swim tracking: Yes  

      Mobile payments: No

      Phone call: No

      Don’t be intimidated by the size of the watch face. This tracker is lightweight and packs a punch. Choose from over 95 sports modes, including trail running, mountain biking and even snorkelling. There’s a built-in GPS with navigation capabilities when you’re off on a run or trekking the wilderness. Plus, they’re made using renewable energy, with a low carbon footprint and a long lifespan that compensates for their very existence.

      Garmin Enduro 2

      Specifications: 

      Size: 51 x 51 x 15.6mm, 70g

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: Yes, 10 ATM rating

      Swim tracking: Yes

      Mobile payments: Yes  

      Phone calls: Yes

      Rough and ready for anything, this watch does it all. Run to the ends of the earth and still have enough power, since this watch also has solar charging capabilities. Built-in navigation helps you figure out which way you need to be. It even works out your metrics to help you with training – and suggests a pace that’ll get you over the finish line in style. That’s not all. Trend data shows how your training is having an impact over time.

      For the wellness queen

      Fitbit Sense 2

      Specifications: 

      Size: 38 x 38 x 11.43mm

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: 50m

      Swim tracking: Yes

      Mobile payments: Yes

      Phone calls: Yes

      Wellness girlies love this watch. Get all-day stress management (and reminders to do some meditation and breathing exercises) and a stress score. Menstrual tracking is part of the package, as is a personalised sleep profile, with daily sleep feedback. A health metrics dashboard gives detailed data about your heart rate, skin temp and SpO2. It’ll even give you a Daily Readiness Score, something that takes all metrics available and lets you know what kind of workout you should hit that day, depending on what your body is ready for.

      Garmin Lily

      Specifications:

      Size: 34.50 x 34.50 x 10.15 mm, 24g

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: Yes, 5 ATM rating

      Swim tracking: Yes  

      Mobile payments: No

      Phone calls: Yes

      See your bod’s energy levels throughout the day so you know the best times for workouts, and when’s best to rest. Stress monitoring also lets you know how you’re doing and of course, a period tracker measures your flow, symptoms and more. Respiration tracking lets you know how your breathing is doing, with reminders for breathwork and yoga. Truly, a wellness watch.

      For iPhone users

      Apple Series 8

      Specifications: 

      Size: 41 x 35 x10.7mm, 31.9g

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: Yes, WR50 rating

      Swim tracking: Yes  

      Mobile payments: Apple Pay

      Phone calls: Yes

      Temperature sensing makes this watch a cut above the rest, which offers detailed insights into women’s health tracking, so you know for sure when you’re ovulating. It’ll also stay on for longer. The Blood Oxygen app lets you in on your blood oxygen levels, clueing you in if you’re at risk for something like pneumonia. Heart rate notifications ping when you’re in a zone too high or too low. In low battery mode, get a whopping 36 hours extra battery life, so you’re always connected.

      For Android users

      Samsung Galaxy Watch5

      Specifications: 

      Size: 43.3 x 44.4 x 9.8 mm, 33.5g

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: Yes, 5ATM+IP68 rating

      Swim tracking: Yes

      Mobile payments: Yes, Samsung Pay

      Phone calls: Yes

      For Samsung users, this watch is a worthy companion. From advanced sleep tracking that lets you plan a better snooze for your sleep type, to the over 90 trackable exercises it hosts, this watch can do pretty much whatever. A heart rate monitor and ECG is incorporated into the device, along with something called the Bioelectrical Impedance Analysis Sensor (BIA). That tracks your body fat percentage and skeletal muscle weight, so you’re in the know about your health – especially if you’re on a fat loss journey. It even guides your selfies. Real talk.

      For the budget

      Huawei Band 7

      Specifications:

      Size: 44.35 × 26 × 9.99 mm, 16g (without the strap)

      GPS: No

      Heart rate monitor: Yes

      Water resistance: Yes, 5 ATM rating

      Swim tracking: Yes

      Mobile payments: Only with Android

      Phone calls: No, only call notifications and the option to decline

      This watch does a lot with a low price point. Pick from over 90 workout modes and an app connects you to menstrual health data, steps, SpO2 tracking and more. A five-minute charge powers the device for two whole weeks (huge score!). A vibration lets you know if your blood oxygen level or heart rate strays from the healthy range, too. And it’s water resistant, a big feature at this price point.

      Amazfit Bip 3

      Specifications:

      Size: 44.12×36.49×9.65mm, 33.2g

      GPS: Yes

      Heart rate monitor: Yes

      Water resistance: Yes, 5 ATM

      Swim tracking: Yes

      Mobile payments: No

      Phone calls: Notifications only

      Get two weeks’ use out of this watch with one charge. While the watch face is wide enough for different displays (even a customisable face of your choosing, like your own photo), it’s slim and lightweight. It’ll track your swims, workouts and runs – along with everything else in between, including sleep quality. Plus, the watch’s Target Pace function lets you set and crush your pace goals. There’s also a built-in GPS and even a blood oxygen saturation feature.

      Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More

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      The 15-Minute Pregnancy Workout You Can Do At Home

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      Joanie Johnson, certified personal trainer and founder of Fit Pregnancy Club in New York City, says these exercises are safe for most pregnant women—provided you get your doctor’s okay.

      Time: 10 Minutes | Equipment: 2-4.5 kg Dumbbell | Good For: Total Body

      Instructions: Start with a five-minute warmup to get your heart rate up (march in place, step from side to side, etc.) For each exercise move, perform the reps as directed. Then continue to the next move. Repeat entire circuit more than once for a longer workout. Finish with a five-minute cool-down and stretches.

      READ MORE: Everything You Need To Know About Working Out While Pregnant

      Pump and kegel

      How to do the exercise: Stand up straight, with your hands over your belly. Slowly inhale using your diaphragm and release your core muscles. Then, use your ab muscles to hug the baby towards your body (imagine you’re trying to zip up a pair of pants that are too tight). gently lift your pelvic floor muscles at the same time. Inhale and release your abdominals and pelvic floor muscles. That’s one rep. Perform 20 reps, continue to the next move.

      Dancer’s triceps

      How to do the exercise: Stand with your feet spread out, wider than hip-width. Point your left foot away from your body, and right foot forward. Hold a dumbbell in each hand, arms bent, dumbbells near your shoulders. Slowly bend your left knee as far as you can, without letting your knee go past your foot. As you do, extend your right arm to the ground, then away from your body, engaging your triceps. Return to start. That’s one rep. Perform 20 reps on each side. Continue to the next move.

      Biceps Curl

      How to do the exercise: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Perform 10 to 15 reps, continue to the next move.

      Lunge pulse with overhead press

      How to do the exercise: Stand with your left foot forward and your right foot a couple of feet behind. With a dumbbell in each hand, press your arm overhead as you drop into a lunge position. Return to start and repeat on the right side. Perform 10 reps on each side, continue to the next move.

      Squat

      How to do the exercise: Stand with your feet hip-width apart and hold a dumbbell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Lower the dumbbell to the floor at the same time. Push yourself back to start. That’s one rep. Perform 10 to 15 reps, continue to the next move.

      Side-lying leg extension

      How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Extend your right leg straight and behind your body. Return to start. That’s one rep. Perform 15 to 20 reps, then repeat on the other side. Continue to the next move.

      Clamshell

      How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Rotate your right knee towards the ceiling, keeping your feet together. Lower your leg, keeping your hips raised throughout. That’s one rep. Perform 20 reps, then repeat on the other side. Continue to the next move.

      Triceps Dip

      How to do the exercise: Sit with your hands stacked directly under your shoulders, fingers forward. Place your feet on the floor, knees bent. Keeping your arms straight, hover your butt above the ground. Bend your arms and lower your butt, stopping when you nearly reach the floor. Push yourself back up to starting position. That’s one rep. Perform 10 reps. Repeat entire sequence two to three times, as preferred.

      This article was originally published on www.womenshealthmag.com  More

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      in health and weelbeing

      Get Fit Fast: Discover the 25-7-2 StairMaster Workout Taking FitTok by Storm

      by

      So you’ve crushed the 12-3-30 treadmill workout and mastered the 3-2-8 method (you go girl!), and you’re ready to take on a new fitness routine. Say hello to the 25-7-2 StairMaster workout, FitTok’s latest number-based fitness craze boasting 881.6 million views. Created by TikToker @shutupcamilla as a “way to get abs in as little as six weeks,” it’s no wonder the aforementioned regimens are stepping aside (pun intended) to make way for the 25-7-2. Keep scrolling to get all the details you need to get to stepping (on the 25-7-2 StairMaster workout), plus the benefits you can expect from the viral FitTok trend.

      What is the 25-7-2 StairMaster workout?
      Let’s get into the nitty gritty of the workout:

      Set the StairMaster to level 7
      Climb for 25 minutes
      Repeat twice a week 

      ICYMI, all you need is a stair climber machine. Sounds simple enough, right? In theory, maybe. If you’re new to the StairMaster or cardio in general, go at your own pace (there’s nothing wrong with starting at a lower level or going for less time and working your way up). The idea is to maintain a steady, medium-intensity speed that you can sustain throughout the 25 minutes.
      Hot tip: Warm up before each session and make sure you stand upright (don’t lean on the machine), engage your core, and drive through your heels, focusing on working your legs and glutes. Ready to up the ante? Go hands-free to test your core strength. Don’t have access to a StairMaster? Recreate the regimen with stairs at a local park or in your apartment building (work with what you’ve got!). For example, start with three rounds of five-minute sets of climbing at a constant rate (with a one-minute recovery between each set), then challenge yourself from there by increasing your pace, upping the time spent climbing, or skipping steps.

      @shutupcamilla
      They key to abs always #absworkout #abs #gymmotivation #workoutplan #workoutroutine
      ♬ Believe Me – Navos

      Benefits of the 25-7-2 workout
      Following the current wave of medium-intensity exercise, there’s something to be said about the 25-7-2: for starters, it’s low-impact cardio, making it easier on your joints while increasing your heart rate. Research shows that moderate exercise could be the key to living longer, reducing your risk of injury, and getting more sound Zzzs. What’s more, a recent study compared doing moderate-intensity exercise five times a week versus a HIIT program three times a week and found that the former lowered body fat and improved blood pressure whereas the latter did not. Translation: You don’t have to hit it hard with HIIT to get a solid sweat sesh or build cardiovascular strength. 
      Another added bonus of the 25-7-2 workout? It’s a form of functional training, AKA it mimics how your body moves IRL outside the gym (think: walking up a flight of stairs), giving you a leg up in better and more easily performing daily actions you don’t think twice about. 

      @oliviasever
      inspired by @shutupcamilla. you’re supposed to do no hands but this is literally so hard i had to hold on🫠 #fitness #stairmaster #stairmasterworkout #gym #gymmotivation
      ♬ BOOM – Tiesto

       
      The final verdict
      The stair climber machine is no joke. If you’ve ever been on it for more than ten minutes without huffing and puffing and breaking a sweat, I applaud you. The not-so-good news? If you’re looking for a well-rounded workout program, the 25-7-2 alone won’t cut it. The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes every week of moderate-intensity aerobic activity and at least two days per week of muscle-strengthening activities. So add in strength-training days 2-3 times a week and get your hot girl walk strides in to balance out the 25-7-2. 
      Another bummer reality check: just doing the 25-7-2 workout won’t magically give you ab muscles. If you’ve set your sights on six-pack abs for the summer, it depends on a wide variety of factors like your genetics, diet, gut health, hormones, water retention, etc. That said, having a six-pack is not the definition of being fit. Bottom line: What your body can do should be celebrated, regardless of whether it sports a six-pack or not. 

      I Tried the 3-2-8 Method for 2 Months—Here’s Why I’m Telling Everyone To Do It Too More