There is so much information about weight loss out there and while some of it might prove to be helpful, a whole lot of it just leads to more confusion. During a study on why so many people who set off to lose weight end up giving up, it was gathered that one of the reasons why they gave up their weight loss dreams was because they were utterly confused.
This article however, summarizes all the relevant steps you need to take for proper and efficient weight loss. Here they are:

1. Clean up your diet

Of course, you must know by now that weight loss will be extra hard if you keep on eating everything you feel like, all the time. Weight loss can’t be accomplished without self-discipline. So the first step you should take towards weight loss is to clean up your daily diet. Foods high in carbs and unhealthy fats should immensely be reduced. On the other hand, foods high in protein, healthy fats, fiber, omega-3 acids, and vitamins should be increased in the right proportions.
So eat more of beans, avocados (rich in fiber and healthy fats), nuts (also rich in fiber and healthy fats), fruits, oatmeal, and salmon or other seafoods (rich in omega-3).

Note: The fact that you’re eating healthy doesn’t grant you license to overeat. Some of these foods, when they’re not broken down by the body can be stored as fat.

2. Engage yourself in different cardio exercises

Weight loss can’t be as efficient as you would want it to be without exercise. Cardio exercises can be done anywhere- in the gym, at home, at the local football field, at your backyard and even in your bedroom.
Make sure to change up the kind of cardio exercise you do (don’t just go jogging all the time). Some of the best cardio exercises for weight loss include jogging, running, walking, swimming, skipping, burpees and high knees.

3. Embrace strength training

Lots of women have the wrongest ideas about strength training, avoiding it for fear of developing a manly look. While strength training will help you build muscles, it is extremely hard for women to build muscles beyond a certain point, as this requires much higher levels of testosterone than the female body has readily available. Strength training helps you build muscles to replace the fact that you’re burning and since muscles take up less space than fats, this will lead to weight loss.

4. Sleep well

Inasmuch as you’re working so hard to drop those pounds, don’t forget the importance of sleep as well. You can burn calories even while you sleep too. The human body was designed to have at least 7 to 8 hours of sleep and when this does not happen, so many things can go wrong.

5. Drink a lot of water

Your metabolism is said to be that engine in your body responsible for burning calories. So to keep this engine running make sure to always stay hydrated at all times. If possible, carry a bottle of water along everywhere you go.

Conclusion

These 5 steps are all you need for effective weight loss. When it comes to weight loss, consistency is key. Always have this in mind.

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Strength training should be an important part of any fitness program. Even if your goal is not to be build muscle, but instead to lose weight, strength training will help you.

It does this by increasing the metabolism rate of the body, and when muscles get built they push out the fat of your body, well so to speak.

This article shows you 4 essential things you should know about weight training.

1. Strength training is a great form of cardio

As a form of fitness training, strength training is highly advised for you. One of the reasons why this is so is because it improves your cardiovascular fitness. This is the fitness of the heart that allows you to develop better stamina and health essentially.

If you’ve ever done a grueling bench press set or squat set and your heart seemed like it was racing for air, you should know that this was a very beneficial form of cardio.

2.Reduces body fat levels

You should know that strength training done at a challenging pace requires a lot of energy. When all this energy is expended during workouts like squats, deadlifts, etc, you burn a lot of calories.

3.Strength doesn’t mean bigger size

It’s almost automatic to think that strength training makes you look like Dwayne Johnson. However, this is a misconception. Although it is true that you could get much bigger muscles with strength training, this only with the right nutrition and supplements.

So the question arises, how do you increase strength without increasing size? There is a combination of factors, mostly from the nervous system. When a muscle contracts it doesn’t contract fully, and this leaves behind a percentage of unstretched muscle fibres.

The more force you apply to a muscle the higher the percentage of muscle fibers stretched, which means a greater force can be applied. The muscle adapts by allowing a greater number of motor units in the muscles to remain available for future use.

This is a major difference:

When you train with high weight, low reps, low volume, it yields gains in strength and muscle tone but very limited increases in muscle size. This is good for those that desire a high strength to weight ratio.

Whereas, if you train with moderate reps, moderate weight, moderate-high volume, this is best for muscle gain. By training this way you allow sufficient stimulus to be sent for the muscles to break down, which signals the body to grow more muscle in response. This process is referred to as anabolism, or muscle building. But as mentioned previously, you need the right nutrition for this to happen.

4.Strength training improves posture and balance

A lot of people suffer from poor balance and posture caused by a range of activities performed on a daily basis. For ladies we, for instance, wearing high heels can cause tightness in the calves, as spending long hours sitting at a desk, and etc.

Whatever the case may be, strength training evens out unbalances, strengthens a weak core, and builds a balanced posture for both sport and regular daily activities.

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The lower body muscles are extremely important, as everyone uses them frequently, in a number of activities, on a day to day basis. You rely heavily on these muscles when you perform any kind of physically demanding task and you should make sure they are strong and healthy. Another very good reason why developing your lower body muscles matters is the fact that muscles enhance the body’s fat burning process and people trying to lose weight are encouraged to incorporate some muscle building into their fitness plan.

The lower body actually has three of the largest muscles in the entire body—the gluteus, hamstrings and quadriceps—and it makes sense to think that if these muscles are well developed, your body will burn more fat. So, now that we’ve given you a few good reasons why you should develop your lower body muscles, here are some simple practical steps you can take to develop all the major and minor muscles in your lower body:

1. Quadriceps

Quadriceps are one of the largest muscle groups in the entire body and comprise four major muscles: the Rectus Femoris, Vastus Medialis, Vastus Intermidus, Vastus Laterlis. Together, these muscles act as extensors(the Rectus Femoris doubles as a flexor too)—muscles which pull the leg, and are therefore responsible for generating power for dynamic sporting activities such as jumping and running.

How to work the quads: Front Squats

2. Hamstrings

Hamstrings are the opposing muscle to the quadriceps and play a major supporting role in the movement of the legs. In technical terms, hamstrings are really the tendons that connect the muscles that are referred to as hamstrings; these muscles are the biceps femoralis, semitendinosus and semimembranosus. Unsurprisingly, as hamstrings are usually less visible, a lot of people tend to give disproportionately high amounts of attention to their quadriceps while ignoring their hamstrings which creates an imbalance that could and often does lead to injuries. Aside from injury prevention, hamstrings are actually the major contributor to speed while running so if you’re into sports or simply looking to improve your personal best, strengthening your hamstrings is a smart idea.

To work hamstrings:

Back Squats, Hamstring Curl, Single Leg bridge

3. Gluteus Family

The gluteus muscles are, individually, used to support the movement of the legs in particular directions. Together these muscles support motion against tension for example when you have to push against something or ride a bike up a hill.

How to work the Glutes: Cook Bridge, Back Squats

4. Hip Abductor

Hip abductors are group of muscles related in function to the glute family. These muscles play a specific role in stabilizing your legs as you walk, run and engage in other such motions. Severe weakness in the hip abductors will result in improper form which is not only inefficient but also puts individuals at a much greater risk of injury.

How to work hip abductors: Use hip abductor machine

5. Thigh Adductors

In all probability, a good number of people you meet on the street probably do not even know of the existence of this very important leg muscle which is somewhat understandable as there are quite a number of large muscles in the upper leg area; but the inner adductors are actually quite large—larger than even the hamstrings, and are capable of generating immense power. Adductors are the major muscle used to pull the legs inwards and for anyone involved in even moderately intense sports, this is one muscle group you simply cannot afford to ignore.

To work them: Use thigh adductor machine

6. Calves

Calves are another major power generator particularly for sports and dynamic physically activities. From lifting heavy objects to jumping, running and climbing stairs, your calves will help to provide balance to keep you on your feet and generate the power that you need to get work done quickly. For people who play sports such as soccer or martial arts, strong calves will also provide greater kicking power.

To work Calves: do calf raises

7. Tibialis Anterior

The tibialis is the opposing muscle to the calves but you could be forgiven for not knowing what it is or what it does as most people are not even aware that they have a muscle that runs along the front of their tibia(lower leg bone that connects the foot and the knee).

To Work the tibialis anterior: Reverse calf raises

Conclusion

A strong lower body is a key component of a fit all round body, with benefits including fat loss, increased balance, speed and etc. You can achieve this goal by following the steps which have been mentioned here.

A personal trainer might be able to help you get the most out of your fitness plan and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

WhatsApp number: +971 565 830 067  (Just send us code 3743 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Strong calves are an important component of a strong and healthy body because you need your calves to perform nearly every other fitness activity you could think of, from running, to lifting weights or playing a sport. You probably have already realized this and perhaps you’ve already started training your calves; but so many people makes some basic mistakes with calf training, that end up inhibiting the amount of gains they make. We want you to make the most of your calf training, though, so we’ve put together this list of the top 3 mistakes people make when they train their calves. Read on to make sure you’re training your calves in the best way.

1. Insufficiently intensity

Calves are muscles that require an unusually high level of intensity, because they are one of the most used muscles on a daily basis. Almost every motion you make relies on the calves, in part, to sponsor its execution; from the thousands of steps you take each day and even when performing other exercises such as running, squats or weight lifting, your calves play a major role. This of course, means that even if they might not exactly be the size of balloons, your calves are very developed and strong, which then means that if you want to experience visible calf growth, your calf exercises will have to be more intense.

2. Failure to stretch well

With extremely repetitive exercise motions such as calf raises, it can be easy to lose a bit of concentration and start going through the motions without making sure you achieve the full range of motion on each stretch. This is the fastest way to waste your time doing hundreds of calf raises without any marked benefit.

The reason why going through the full range of stretching on each calf raise is so important is that muscles are surrounded by a protective sack called fascia, which does not grow as fast muscles do when you exercise; however, fascia can be stimulated to expand by proper stretching. Most calf exercises are unique because unlike other strength building exercises that focus on creating minuscule tears in the muscles, they also simulate stretch moves which means they also cause the fascia that surround muscles to grow.

In general, you should perform calf raises with slow and steady movements, hold the extended position (both when you’re standing on your toes and when your heel dips) for at least one-two seconds.

3. Focusing on the gastrocnemius alone

The gastrocnemius is the very visible calf muscle that forms a bulge at the back of the tibia. A common mistake a lot of people make is doing calf exercises in such a way that this muscle is targeted at the expense of others. Needless to say this a major mistake. Other important muscles in the calf area include the soleus and tibialis anterior—the opposing muscle to the gastrocnemius and soleus muscles.

Seated calf raises will effectively target both the gastrocnemius and soleus muscles and you can do seated or standing reverse calf raises to work on your tibialis anterior.

Conclusion

The calve  muscles are a somewhat complicated muscle to develop and you can easily spend a lot of time and energy without seeing much gains in strength or size; but if you follow these sure tips, you are sure to see some impressive results.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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At Trainer.ae, we believe a lot in the benefits of doing full body training but we also think you should know about the benefits of split training as well. Split training is a strength training technique which dedicates whole days for partial body training (as opposed to full body training) of individual muscles with the goal of eventually working the full body at the end of a given number of days. With split training, you should only train a maximum of 3 muscles per day with a minimum rest time of 3 days, during which you focus on other muscles. Like any other strength training technique, split training has it’s unique benefits; read on to find out six benefits you could gain from doing split training.

1. Higher intensity

The benefit of dedicating a whole day of training to one muscle group is that you are able to put in much more intensity into training that muscle and thus it develops and grows much more than it would if you were doing full body weight training each time.

2. Conserves time

Spending half the time the average person spends in the gym and yet, developing a stronger, better-looking body is definitely something every person engaged in strength training should want; and even though it sounds too good to be true, this is exactly what happens when you do split training. Not only does this leave you with more time for other pursuits, but if the thought of spending hours at the gym is not something you fancy, then split training should work just fine for you.

3. Safer

Overtraining can lead to injuries which could set your training back by days or even weeks, and this is a very common theme with strength training, as you don’t really feel the full effect of training during performance. When you isolate different muscle groups, for training though, there is a much lower risk of this happening.

4. Sufficient Recovery time

Split training allows individual muscles longer time to recover and a result, they grow faster and stronger during the recovery period. Also, you don’t have to worry about struggling to do every little thing from getting into the car to turning over on your bed simply because every muscle in your body is aching from yesterday’s full body training session.

5. Increased Strength Gains

To state the obvious, the chances are pretty high that you’re taking up strength training in order to increase your strength. The fact that you are able to focus more intensely on working individual muscles and also give them increased recovery time, adds up to significantly greater strength gains.

6. Full body workout

The truth is, when you try to do a full body workout in one go, not only will you probably not work each muscle as intensely as you might be able to or should, but you also run the risk of ignoring some muscles or devoting more time and energy to some than to others. This is an almost inevitable risk with full body training but the segmented approach of split training means that you run much less risk of marginalizing any one muscle group.

WhatsApp number: +971 565 830 067  (Just send us code 3263 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Lifting weights to many is a grueling task. All the boring repetitions of lifting iron upon iron, and still being told “Go harder”, “One more push”, and the like. However, this same activity to some is not just a privilege and fun, but is not to be toyed with.

This article shows you five reasons why weight training should be the latter to you, fun and worth every push.

1.Increased muscle mass:

Weight training reduces likelihood of Sarcopenia. Sarcopenia is the loss of muscle tissue as part of the aging process. This process can start from as young as your twenties, and training from even your teens into your twenties will give you stronger muscles.

2.Increased bone strength:

Lifting weights helps in the increase of bone density which ultimately increases bone strength. It significantly slows down a process called “osteoporosis”. This is a disease where decreased bone strength makes you more prone to getting a broken bone.
It is regarded as the most common reason for broken bones among senior citizens.
You can avoid such disease through weight training.

3.Better balance:

Have you ever just tripped so effortlessly it made no sense? This kind of fall is very embarrassing and no one wants to experience it again in public. However, a reason why you have such a low balance or why you don’t have better balance is because you do not do weight training.
Research has shown that weight training increases stability and balance, but mind you, it doesn’t permit you to walk into a stone because you lift fifty kilos on a bench press every Thursday, Friday and whenever. If you do this, you will most likely fall.

4.Lower blood pressure:

In the long run, weight lifting can actually reduce blood pressure. This may seem weird because obviously the heart works harder during weight lifting.
However, during weight training, you stimulate increased blood flow to the muscles you are using. As your muscles get firmer, it takes less strain to make them contract which means your heart wouldn’t have to work as hard and you will have lower blood pressure.

5.Better daily activities:

Lifting weights will force your muscles to do more work. This is because when we stain our muscles continuously, we prepare them to do more work and everything we do requires physical activity. Be it eating, running, standing, sitting, etc.

Whatever the task, lifting weights will help you perform all of them better.
Weight lifting is clearly beneficial to you. Not just because you look good with a nice pair of biceps or quadriceps, but because it bolsters your health both momentarily and in the long run.
Hit the gym today, get the right assistance and lift weights!

WhatsApp number: +971 565 830 067  (Just send us code 2988 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Triceps make up the largest muscle group on your arms and by fact, working on them will make them look bigger. But sometimes defining your triceps can be a very tricky task, which is why we have come up with 5 of the best triceps workout you should always try out for bigger muscles.

Triceps push-ups

Triceps push-ups are a great triceps exercise, and a slight variety of the normal push-ups. The key to remember when doing triceps push-ups is to make your hands in the shape of a diamond, and then you get on a plank position, make sure your hands are positioned closer than shoulder width-apart, this will work your triceps. Don’t ache your back, keep your head and neck in a straight line so you’re looking at the ground, slowly go down to the floor until it is touching it then go back up until your hands are fully extended, then repeat.

Triceps kickbacks

The triceps kickbacks targets the triceps muscle, helps with your elbow or lower back problems. For this, you start by placing your knee on the bench, then your hand. Make sure your body is at a 45 degree angle, bring the dumbbell up to your waist, with your upper arm stable, strain out your arm and remember not to lock your elbow. The dumbbell should be facing down, up, and slowly back down. When you’re done doing the set, you switch over to the other arm. Remember to keep your abs locked in.

Triceps overhead dumbbell extensions

This is called overhead because you’re bringing it over your head… Stand straight with your shoulder width apart, hold the dumbbell and rest it on your shoulder while you’re pointing it up to the ceiling. Grab the weight and lower it back as if to scratch your back underneath your head. flex the triceps on top when you’re bringing it down and stretch it out. Make sure you control it, and don’t extend it with your arm straight out; keep it a little bend. Control it and give it a good squeeze while bringing it down and a good flex on top. You can do 8-10 reps and about 3 sets, and then switch arms and repeat.

Lying triceps extensions

Lie with your back on a bench and hold a barbell above your chest arms length, then keep your arm rigid and lower the bar slowly until it is almost touching your forehead. Raise the bar back to the starting position and repeat.

Triceps arm pullover

There are many ways to perform this exercise; the most common is with dumbbells and flat bench. You lie down on a bench with your feet on the floor, and place the weight directly on your head. Lower the weight towards your forehead and carefully keep your elbows from moving, then straighten your hands and keep them under control using a full range of motion. Keeping your arms healthy and under control can help isolate the triceps muscle.

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Sometimes it’s not just about the cardiovascular exercise, equally the amount of effort you put towards cardio should also be placed onto strength training. The idea of strength training your core shouldn’t make you feel exhausted, instead you should look forward to the mixture of exercise routines that are available.

Things you should know:

• Whilst side crunches target your obliques, standard crunches help strengthen your rectus abdominis. Ensure you know what exercise does what for your body.
• Just doing crunches alone won’t give you those abs you’ve been dreaming of, you must participate in cardio exercise and most importantly change your diet completely.

Suggested Routines for Abs

Standard Crunch

Step by Step :

1. The basics of exercise for abs, for a standard crunch you need to lie down on your back with knees bent.
2. Place your hands behind your head.
3. Whilst doing this routine you should never pull your neck up with your hands.
4. Contract your abs and lift your head and shoulder blades off the ground.
5. Your neck can curl slightly, however it shouldn’t strain toward your chest.
6. As you lower back down your head should hover just off the ground.
7. Repeat.

Weighted Crunch

Step by Step :

1. Lay on your back with knees bent.
2. Hold a weight of your choice but preferably light at the center of your chest.
3. Curl up without letting your chin touch your chest.
4. Lower back down with control for one rep.

Reverse Crunch

Step by Step :

1. Lay on your back.
2. Hips and knees bent at 90-degree angles.
3. You shins should be parallel to the floor.
4. Place your arms alongside your body, palms facing down.
5. Contract your lower abdominal muscles to lift your butt and lower back off the ground.

Bicycle Crunch

Step by Step :

1. Lay flat on your back with hands behind your head.
2. Contract your lower abs to raise your legs a few inches off the ground.
3. Twist your torso and bend your left knee so that your right elbow crosses your body and reaches toward your left knee.
4. Switch and twist to the other side so that your left elbow reaches toward your bent right knee.
5. Continue alternating sides without tucking your chin toward your chest.

Full Sit-Up

Step by Step :

1. Lay on your back with your knees bent.
2. Keeping your feet solid to the ground.
3. Lift your body up into a sitting position.
4. Make sure you don’t let your chin tuck into your chest.
5. Only use your abs to pull you up to a seated position.
6. Lower your body back down and repeat.

Reverse Crunch Pulse

Step by Step :

1. Lay on your back with your legs up in the air.
2. Keep your arms down along your side with palms facing down.
3. Squeeze your lower abs.
4. Raise your glutes and lower back off the floor.

V-Ups

Step by Step :

1. Lie on your back.
2. Arms can either be by your side or above your head.
3. Engage your core and lift both your torso and legs straight off the ground.
4. Touch your toes if it helps.
5. Keep your core tight and your legs straight.

There is no such thing as perfect

Unless you’re delusional and have this strange idea that ‘perfect’ is Kim Kardashian, then you’ll know that no one is ever satisfied with their body or appearance. Just look at Kim’s track record of the number of times she’s had to go under the knife firstly to even reach the look she flaunts today. Whether your a size 0 or a world supermodel, you will always find something that you don’t like about yourself. Maybe it’s because were women and nothing is ever good enough?

For me, I felt I was getting slightly out of shape, so I joined the gym and guess what ladies – it wasn’t just a January thing! I can proudly say I’ve kept it going and have been solid with consistency. But I confess to some chocolate temptations here and there, nonetheless, I worked a sweat in the gym the following day as a punishment.

If I looked in the mirror and hate what glances back at me, I’d have to book an appointment to change my hair or a visit to MAC where I can change my makeup and feel different for a change. What I’m trying to get at is we have to learn to accept ourselves and love what we look like or simply do something about it!

Stop Hating Yourself

The big problem today is media is everywhere and influencing our lives. Celebrities and models suffocate us with the ‘perfect body’ until you manage to get a hold of a leak where they’ve not been airbrushed and looking their best, hands up if you can’t help but horribly grin that they don’t look like gods but could just pass as US NORMAL PEOPLE! But that’s exactly what they are, normal.

The only difference between us and them is two simple things, an evil gym instructor that must daily make their lives miserable and two, their make up artists are the best of the best.

So let’s stop caring about what the celebs look like and focus on helping ourselves out.

• Try to exercise at least 3 to 4 days every week even if its for 30 minutes
• Exercise areas of your body that you’ve been hiding for so long
• Strength training and cardio will help you tighten loose and unwanted skin

Accept that what you see isn’t real!

Now I love Beyonce, for me when the ‘outrageous’ photos of her L’Oreal advert where leaked I couldn’t help but take a step back and wonder what so many of the Beehive Beyonce fans were getting so emotional about?

Is it bad that we’re seeing a ‘real human being’?

It’s like they expect us and we as fans want to believe she is PERFECT? Don’t get me wrong, with and without makeup Beyonce and many other women we look up to are beautiful! But not to the point where they no longer look real.

We have to accept that our idols go under hours of professional transformation with not only excellent makeup products but also the power of the editing brush.

• You shouldn’t want to look like someone else, be unique. Try out makeup that suits you.
• Makeup is like art, experiment with the canvas of your own face. Don’t listen to peoples opinions, what you like someone else might not and vice versa.
• Change your makeup technique now and again. If you do the same routine day in and day out you’ll begin to get bored and feel unsatisfied very soon.

Consider a Make Over night with the girls! Pamper and do each others makeup.

Confidence is POWER

The power we posses to a better self – esteem and self worth in ourselves can help influence the way people treat us. If you believe you deserve to be loved regardless of your shape and appearance, if you truly love yourself first, people will only follow!

This valentines I  was all prettily pampered and I felt beautiful, maybe I jinxed myself because as soon as I got into the City somehow the tip of my heel got caught into a drainage slip and the plastic tip of the heel that stops the horrible noises as you walk was yanked out. Did it stop my night? Of course not, but what I did next no one expected.. I purposely placed the other heel into the drain slip and pulled out the other. I couldn’t really be walking around not being level could I now ladies?

I spent the entire night clicking about, but considering I did it so confidently no one else could point the problem out to me. Because I knew and I didn’t care.

My last tip to all you fabulous readers is that you should take care of your body, not with pills and potions. Take a well deserved spa day, buy plenty of facial/skin care products and make yourself feel and look good.

There’s something about being drenched in sweat that just simply signals that had a really good workout, really given it your all. But if you’re anything like me, you’ll hate ichy feel it has on your body an clothes.

Sweat can get in your eyes, it can make you smelly, and it can really mess up your hair. And let’s face it, some people hate sweating so much that they don’t like to workout at all. Even though heart-pumping and sweat-inducing high-intensity exercise is often touted for its health and weight-loss benefits, low-intensity workouts have their perks, too.

Oftentimes lower-intensity exercise can be more enjoyable than more intense forms of exercise because it’s more comfortable. And remember that any exercise you do regularly is good exercise!

These eight activities are perfectly stress- and sweat-free!

• Mat Pilates
  Pilates exercises, which are based on dance, yoga, gymnastics and calisthenics, are designed to strength the core, lengthen the body and improve posture. This form of exercise involves little to no cardio work, but instead builds on moves that target the abs, back and overall core strength.
• Water Workouts
  If you hate to sweat, working out in the water is awesome because even if you are sweating, you won’t even know it! Swimming can be an incredibly relaxing workout that works your whole body with little impact on your joints, so it’s perfect for people with significant amounts of weight to lose or individuals with injuries or arthritis.
• Walking                                                                                                                                                                     You can walk outdoors, indoors or on the treadmill. It doesn’t really matter where you are as long as you get moving. It reduces heart attack risk, manages weight, controls blood pressure, lengthens life span and reduces your risk of breast cancer. The other great thing about walking is that it can be as intense as you want it to be.
• Cleaning the House                                                                                                                                        Light housework such as dusting, taking out the trash, organizing and changing the sheets burns about 170 calories an hour for a 150-pound person. Heavier, more intense chores such as sweeping the floor, washing windows, scrubbing the floors and cleaning out the garage can burn more than 250 calories an hour. Working in the yard can burn serious calories, pushing a power mower for 20 minutes burns about 95 calories, and raking can burn 137 calories in 30 minutes.
• Strength Training
  Lifting weights builds muscles, boosts metabolism and helps you to do everyday activities more easily. But the best part of strength training to those who don’t like to sweat? It doesn’t have to take a lot of time or a lot or perspiration to get your lift on. In fact, by doing a few push-ups, squats, lunges and triceps dips, you can get a full-body strength workout in less time than it takes you to shower which you won’t need to do if you take a quick 30-second break between moves to keep your heart rate down to a no-sweat level.
• Yoga                                                                                                                                                                      Yoga is another mind-body exercise that is perfect for those who like to move without getting sweaty or too out of breath. It can reduce stress and increase strength and flexibility.