8 Key Areas You Can Massage Daily with a Handheld Massager Massage is a great way to get rid of stress and body aches, and you can get those benefits on your own with a handheld massager—but you’ll only get the desired results if you know what areas to target. Here are the key areas …
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How Many Calories Does a Stair Stepper Burn? The calories you burn using a stair stepper depend on your weight and the intensity of your workout. For instance, someone who weighs 175 pounds and workouts for 30 minutes will burn about 243 calories. A person doing that same workout, but who weighs 130 pounds, will …
Everything You Need to Know About Speed Training Speed is about much more running fast. It’s an integral component of many competitive sports and refers to the rate at which an athlete can perform their specialized task. Effective speed training involves striking an optimum balance between strength, endurance, and agility to achieve the best results. …
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How to Lose Weight Using a Treadmill To lose weight using a treadmill, sixty minutes of moderate to intense exercise per day is recommended. Depending on your weight and intensity, you can burn anywhere from 350 to 1,000 calories per hour. This caloric burn makes the treadmill one of the most effective tools for weight …
What is the Best Time of Day to Exercise? Typically, the best time of day to exercise is in the mornings. However, we know that life is a balancing act. Between work, friends, and family, it can be hard to find the right time to exercise. While it is largely a matter of preference, several …
How Does a Fitness Tracker Work? A fitness tracker is a wearable device used to keep track of your physical activity and body stats. The device works by using a three-axis accelerometer to track your various movements in all directions. Various other sensors in the device constantly monitor the acceleration, duration, intensity, frequency, and patterns …
How Much Does it Cost to Build a Home Gym? The average cost of a home gym ranges somewhere between $1,000 and $2,000 depending on your price range. There are budget options available that may cost around $300, and there are also high-end options with price tags upwards of $10,000. The variations within home gyms …
Why Use a Weight Vest: 6 Things You Need to Know Weight vests, as the name suggests, are vests made of heavy metal material with pockets to add extra weight. They’re similar to old-fashioned chainmail with a modern twist. Weight vests are an incredibly diverse tool to add to your training kit. Suitable for use …
What is Reformer Pilates? Reformer Pilates refers to a piece of equipment called a reformer. It is an exercise machine that uses your body weight to enable Pilates. There is a carriage that connects to springs and pulleys that people can manipulate during exercise. The device allows for controlled movement that strengthens muscles and flexibility. …
What Is Your Body Language Communicating? As humans, we tend to spend a lot of our time thinking about the things we say—especially in and around the office. Of course, it’s important to think carefully before speaking, but that’s actually only half the battle when it comes to communication. In fact, some experts believe that only …
Try These 3 Short Exercises To Ease Your Lower Back Pain Do you belong to the two-thirds of Americans who suffer from lower back pain? While nearly 72 percent use pain medication as a way to relieve their symptoms, more than 55 percent use heat and cold packs at home for relief. But is this getting to …
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The Ultimate Cheat Sheet On Runner’s Vocab In linguistics and in writing, there is this funny concept of discourse communities, which is essentially different groups of people who share a set of values, interests, knowledge and attitude for a given topic or goal and communicate about it in a very specific and specialized way. We …
The Slouchy Life of the Business Traveler Travel is a wonderful experience for many. Gathering your things and boarding a plane or climbing into a car to set off into the distance, away from chaos where no emails or phone calls can reach you is a feeling many of us look forward to all year. …
How to Set Your New Year’s Running Resolution (and stick to it!) It’s easy to say “I’m going to run more in 2020″… but sticking to New Year’s resolutions is a lot harder than just saying them out loud. Whether you’re looking to run your first half marathon, your first 5K, or just hit the …
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Good Posture vs. Bad Posture [Infographic] The effect our posture has on us goes beyond appearance. The consequences of good and bad posture extend into our health, the way we feel, and even what we are communicating to those around us. Take a look at our Good vs. Bad Posture Infographic to see exactly how …
Essential Exercises and Stretches for Weak Hip Flexors The hip flexors are a particular group of muscles that are vital to the physical functionality of every individual, from the finest athlete to ordinary folks. They comprise primarily of the iliacus and psoas major muscles that connect the femur (or thigh bone) to the pelvis, and …
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How to Counteract the Negative Effects of Sitting Prolonged sitting can have a dramatic impact on your health. Lack of movement has been linked to chronic disease such as cancer, diabetes, weight gain and more. It’s no wonder that sitting has been dubbed the new smoking! As more people find themselves working behind a computer, it’s …
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Best Stretches to Relieve Tight Shoulders Tightness in the shoulders is often an underlying cause of a myriad of problems including neck pain, mid-upper back pain, and tension headaches. Individuals who spend a significant amount of time at a desk or working at a computer are especially susceptible to carrying tension in the shoulders. Below …
5 Ways to Boost Energy Without Caffeine Many of the folks here at Lumo will be the first to tell you that my love affair with coffee may steer on the unhealthy side. In fact, a concerned co-worker just sent me this Inc. article on 19 Horrible Things That Can Happen if You Drink Too …
A Better Way to Run Faster In a previous post, we discussed the dangers of overstriding and how it is one of the most common faux-pas of running form, as well as a very common cause of injury for many runners. The solution there was to increase your cadence to reduce stride length, which also affects …
Four Simple Plyometric Exercises To Improve Your Running Form Most important to a runner’s ability to perform effectively is the ability of the muscles and tendons to store energy. Improvements in the muscles’ ability to elastically store energy has incredible benefits for runners, wherein, the more energy stored, a runner would be more efficient at …
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The Surprising Ways Tight Hips can Ruin Your Posture and Cause Back Pain The hip flexors consist of a group of muscles which have a significant impact on our daily movements and play an essential role in in our functional tasks. The hip flexors connect the lower body. Specifically, they are a group of five …
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The Surprising Link between Good Posture and Happiness It is truly incredible how the human body works sometimes. For example, take a look at our posture. Something as small and simple as straightening your back while sitting and walking can have such a profound impact on your mental health, not to mention contributes to alleviating …
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Stiff Wrists? Take a break from typing and try these stretches In this age of booming technology, many of us spend the majority of the day trapped behind a computer. That means, on average, we spend 40 hours a week typing on a keyboard or moving a mouse. When you add it all up, that’s …
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A Simple Guide to Reducing Back Pain at Work Our jobs today come in many forms and physical labor requirements. Most of the occupations in which we are employed are not back health-friendly, from continuously slouching in our desk chairs while typing on a computer keyboard, to repetitively lifting heavy objects while laboring at a construction …
The Runner’s Guide to Foam Rolling After a run, your muscles are in need of two things; relaxation and restoration. Foam Rolling is a form of self-massage which has become hugely popular among runners and exercise enthusiasts due to it’s ease of application and immediacy of results in improving running form. A foam roller is a …
How to Run your First Race with Strength and Confidence Are you thinking about running your first race? Good for you! You’ll be successful with the proper preparation, but there are a few major points to keep in mind. The three keys to race day success are to prepare yourself, pick your race, and stick …
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What Is Your Lower Back Pain Telling You? Hint: It Might Be Related to Poor Posture You’ve been sitting at your office workstation all morning, intently finishing up an important client’s project. Getting up to take a well-deserved break, you nearly shout out in pain, as you are greeted by a sharp “twinge,” or the …
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ITB Syndrome getting in the way of your running? Try these stretches and exercises today Iliotibial band syndrome is common injury that occurs in individuals who are very physically active. This is a stress injury that occurs as a result of inflammation and irritation of the iliotibial tendon that rubs against the femoral condyle. Damage …
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Is Slouching Killing Productivity and Costing You Millions? Take a second to consider your current posture. Bring close attention to your head, neck, shoulder and spine position. Is your head hanging forward, hinging at your neck? Are your shoulders rounded in as you rest your hands on your keyboard? Perhaps your back is hunched over …
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How To Integrate Cross-Training Into Your Running Workouts You’ve likely heard about the importance of cross-training. Greater speed, improved endurance, and reduced risk of injury are some of the frequently-touted benefits of adding cross-training into your running workouts. But it can be overwhelming to decide which cross-training activity to add to your existing running workouts. …
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How to Prevent and Correct Forward Head Posture The human race has made some amazing technological strides in recent years. Think about it: how many intricate electronic devices do you use in the run of a day? Chances are you wake up to an alarm each morning on your smartphone, listen to music on a …
What is Good Posture? Two of the questions we get most often here at Lumo Bodytech are, “What is good posture?” and “How do I get into good posture?” You know we love talking about posture around here, so we’re happy to share our expert advice. First and foremost, we believe that your best posture …
Hack Your Fitness: Lumo Run Helps Improve Your Running Form And Push Harder Anthony Karcz, FORBES CONTRIBUTOR I write about how to do more with your consumer gadgets. The funny thing about runners is that we all think we have fine form until we snap an IT band or strain a tendon. And even then, …
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Five Stretches to Prevent and Relieve Lower Back Pain Lower back pain is one of the most common ailments that affect approximately 31 million Americans per year. Surprisingly, it is one of the leading causes of disability and affects up to 80% of individuals at one point or another. (Castillo) There are many causes for …
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A Complete Guide to Fixing Your Posture During a typical work day, for example, if your job is in an office setting and you spend countless hours seated while squinting at a computer screen, most of us unknowingly experience poor posture. What exactly does that look like? Well, incorrect posture manifests when we slouch, with our …
Suffering from Chronic Inflammation? These 3 exercises just might help When the body sustains an injury, it reacts by initiating an inflammatory process to increase nutrients to the injured area and promote healing. This process is marked by redness, warmth, and swelling in the area. This is an important part of recovering the health of …
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The Best Ways to Recover from a Painful Running Injury We can all agree that runners make the healthiest group of injured people. Unfortunately, even with a perfect form, injuries are unavoidable and are always undesirable side effects of exercise. It should nonetheless stress you less given that you can get back to form by simply observing …
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A Beginner’s Guide to Sleeping with Lower Back Pain Over the course of the past several days, the invigorating experience of a good night’s sleep has escaped your grasp, interrupted by the reemergence of your chronic lower back pain. And no matter how you’ve tossed and turned, trying to get positioned comfortably upon your worn …
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A Beginner’s Guide to Preventing and Correcting Forward Head Posture Another busy workday at the office is drawing to a close. You’ve spent the past 3 hours hunched over in front of your desk, leaning in and squinting intently at figures on your computer screen. As you get up from your chair, a sharp pain …
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A Runner’s Guide to Warming Up When it’s time to run, you just want to get going. Once you’ve got your runners on your feet, it’s time to start pounding the pavement, right? Not quite – whether you’re out for a training run or about give it your all in a race, it is essential …
6 Squat Variations for Injury Prevention Squats are not an exercise you want to skip. They target many of the major muscles used in running, such as the quadriceps, gluteus maximus, hamstrings, and core. Strengthening these major muscle groups may prevent injury by supporting and stabilizing the joints around them. The squat, in particular, focuses on …
6 Resistance Band Exercises to Prevent Running Injuries In the past few decades, running has gained speed as a popular cardio choice. Fun runs, such as foam runs, color runs, and mud runs, have made it accessible and inclusive to all. It is a great option for anyone just starting out or wanting to get …
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6 Exercises to Beat IT Band Syndrome The IT band is the ligament that runs down the outside of the leg, from the hip to the knee. IT band syndrome is one of the most common running injuries. Often due to overuse, it results in an irritated and inflamed IT band which can make running …
6 Commonly Overlooked Remedies for Back Pain You’ve been hunched over your crowded work desk for the past few hours, intently crunching numbers as you type up the latest quarterly report for your boss. Your persistent back pain, resulting from a serious auto accident 10 years ago, has reemerged, and is reminding you of that …
5 Tips to Relieve your Lower Back Pain on Road Trips Lower Back Pain can be an Unwelcomed Travel Companion Road trips are intended to be fun, as you excitedly drive across the vast expanses of America with your family members or friends. But once underway, riding in the car can unexpectedly become painful when …
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5 Things You Can Do Today To Improve Your Running Form The truth about running form is: unless you are 1) an elite athlete with a dedicated coach, or 2) you’ve been injured before and have been working with a PT, you probably have spent little to no time considering your running form. Here’s why …
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5 Stretches to Help You Recover from Your Long Run Going for a nice long run can be as much of a good workout as a peaceful getaway from the everyday. Feeling the breeze on your skin and the sound of your feet hitting the ground documenting the victory of each mile you conquer are …
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5 Static Stretches for After Your Run A cool down post-run is just as important as a warm-up prior to your workout. Including a proper warm-up and cool down into your running routine may decrease the risk of running injuries. A warm up increases blood flow to the muscles and increases your heart rate. It is …
5 Exercises to Restore Your Muscles After a Hard Run Proper muscle recovery is essential to prevent running injuries and to help facilitate the healing and building of your muscles. Stronger muscles are built via small tears created during exercise. During the rest and recovery period following a run, your body is working hard to repair …
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