Even though strength training seems like low impact exercise that doesn't mean you should skip out on warming up. Start off with at least five minutes of brisk walking, jogging, biking, or jumping rope. Here are some reasons why:

• A cardio warm-up raises muscle temperature, which helps your muscles contract more forcibly and relax more quickly. You'll feel stronger and reduce the risk of overstretching or tearing a muscle.
• Aerobic activity raises your body temperature, which improves your muscles' elasticity and helps prevent injury. This also helps prevent muscle stiffness later.
• It raises your blood temperature, so your blood can't hold as much oxygen. This means there's slightly more oxygen available to your working muscles, so your performance and endurance are enhanced.

With all those different rises in temperature, you can definitely see why it is called "warming up." There are more benefits to doing a little cardio before your strength training, so read more

---

Life on the Biggest Loser ranch was a little tense at the beginning of the week, since Amy voted Brady off the show. To lighten the mood, someone decided to celebrate the '80s, complete with teased hair, leg warmers, and lots of blush. Bob and Jillian treated their teams to '80s-style workouts. Jillian's group did some "break dancing"(I put that in quotes since the only thing they did resembling break dancing was a group wave) and Bob, wearing short shorts, led his team in a step aerobics class.

The physical challenge was an '80s health and fitness trivia quiz, performed with the contestants holding 50 percent of their weight in large water buckets placed over their heads. If they answered a question wrong water was added to their bucket, and when the contestants let go, they were doused with water reminiscent of the famous scene in Flash Dance. The prize, won by Michele after bribing her mom to let go by offering her a designer purse, was either $5,000 or giving another contestant a one-pound penalty at the weigh in.

The show heated up as we edged closer to the weigh in, to see who was sent home and how they look now, just read more

When you go to the doctor and the nurse shakes her head at your high blood pressure (also called hypertension), you may not be able to blame it on your salt bagel cravings or your old Aunt Thelma. New research shows it could be caused by your lack of potassium. Of the over 3,000 women who were tested, the ones with high blood pressure had low levels of potassium in their urine. It turns out these women were also older, heavier, and more likely to be African-American, so those factors play a part too.

While there's an emphasis on losing weight and decreasing sodium intake to help lower blood pressure, this study also proves that there should be an increase in dietary potassium. If you suffer from hypertension, it looks like you better start eating more bananas, avocado, and sweet potatoes.

Source

In this season of giving, Danskin is showing its generosity by offering customers 30 percent off full price and markdown items. With comfy collections for women and girls, and fitness equipment like weights and mats, now could be the perfect opportunity to check off some names on your holiday gift list. Your niece just started taking dance lessons? Check out the cute activewear for girls. And if you've been trying to get your best friend to take yoga classes with you, get her inspired with a new yoga top. Get the 30 percent discount on your entire purchase from now through Nov. 23 by entering FRIENDS8 at checkout. With that great discount, the X-Trainer jacket that I practically live in is just over $50!

Looking for more sales online? Take a trip over to SaleHabit.

In my opinion, nothing beats a long bike ride in the Fall. However, lack of light and low temperatures (not to mention snow and rain) can dampen anyone's enthusiasm to jump on the saddle. This is where taking a good old-fashioned spin class comes in handy.

Spinning tops my list of five fitness classes everyone should try. I know that riding a stationary bike in a low-lit room with a bunch of strangers doesn't necessarily sound like a good time, but it is. It is an amazing cardio workout and a calorie burner too. Just this morning I burned over 400 calories in a hour-long class, and I got to rock out to Van Halen. What more could a child of the '80s ask for? Spinning makes sense if you are a cyclist, but it is a great way to keep up your cardio fitness if you run as well. A good spin class will include a warmup and a cooldown period with stretching, as well as intervals, sprints, hill climbs, and jumps (where you come in and out of the saddle quickly). I highly recommend taking a hand towel, because spinning equals sweating, and a water bottle. In fact, many places don't allow you to participate in a class without water.

Visit Spinning.com to find an official spin class near you. I have also seen spinning classes listed on gym schedules as Cycle Plus. Whatever you do, arrive early to class so you can adjust your bike to fit your body. Ask the instructor for help if you need it.

Source