15 Ways to Get Your Energy Back
Fatherly
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THE BEST AT-HOME WORKOUTS CAN STILL BE ACHIEVED WITH A HUMBLE PAIR OF DUMBBELLS.
THERE, WE SAID IT. GRANTED, THEY’RE NOT AS SEXY AS A CROSSFIT PULL-UP RACK, A
PILATES REFORMER, OR A BRAND-NEW STATIONARY BIKE ACCOMPANIED BY A TOO-CHEERFUL
TRAINER YELLING ENCOURAGEMENT. BUT WITH A WEIGHT IN EACH HAND, YOU'LL BE AMAZED
AT THE BURN — AND BUILD — THAT RESULTS AFTER A FEW SETS OF LUNGES, CURLS, AND
MORE. DUMBBELL WORKOUTS ARE BEGINNER-FRIENDLY, LOW-TECH, AND, COMPARED TO JUST
ABOUT EVERY OTHER FITNESS TREND, RELATIVELY INEXPENSIVE. (PRO TIP: TRY BROWSING
CRAIGSLIST OR FACEBOOK MARKETPLACE FOR A USED PAIR AND SAVE EVEN MORE.) SO, GRAB
A PAIR AND GET GOING.
DAD BOD
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THE BEST DUMBBELL WORKOUT TO BUILD MUSCLE AT HOME
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WHO NEEDS A GYM MEMBERSHIP? WHEN YOU HAVE A SET OF DUMBBELLS YOU CAN BUILD
SERIOUS MUSCLE FROM THE COMFORT OF YOUR HOME.
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TIPS AND TRICKS
THREE STRETCHES TO DO MORE OFTEN
TIGHT HIPS CAN AFFLICT BOTH ATHLETES AND COUCH POTATOES ALIKE, AND LEAD TO TONS
OF PAIN AND INJURY. TRY THESE MOVES TO GET THEM LOOSE.
1.CRESCENT LUNGE
FROM STANDING, DROP A KNEE, PLACING A PILLOW, BLANKET, OR FOLDED YOGA MAT UNDER
IT TO AVOID DISCOMFORT. PUSH YOUR HIPS FORWARD, (YOUR UPRIGHT KNEE WILL START TO
SHIFT TOWARDS YOUR TOES) ARCH YOUR BACK, AND LIFT YOUR ARMS OVERHEAD. HOLD FOR
ONE MINUTE (IT WILL FEEL MUCH LONGER) AND SWITCH SIDES.
2.FIGURE 4
STANDING AND HOLDING ONTO SOMETHING, TAKE YOUR RIGHT FOOT AND CROSS IT OVER YOUR
LEFT KNEE, SO THAT YOU RESEMBLE A 4. SIT BACK LIKE YOU’RE ABOUT TO SIT IN A
CHAIR. DO ON BOTH SIDES.
3.FROG STRETCH
LAYING ON YOUR STOMACH, BRING THE SOLES OF YOUR FEET TOGETHER, DRAWING THEM
UPWARDS TOWARDS YOUR BACK SO THAT YOUR KNEES SPLAY OUTWARDS. THIS IS LIKE THE
INVERSE OF THE BUTTERFLY STRETCH.
FURTHER READING
* 7 FOAM ROLLING MOVES TO SOOTHE SORE MUSCLES
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* THIS SHOULDER WORKOUT WILL SERIOUSLY SCULPT YOUR ARMS
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* THIS 20-MINUTE LIVING ROOM CARDIO WORKOUT WILL LEAVE YOU PANTING
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POWER UP
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15 WAYS TO GET YOUR ENERGY BACK
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EXHAUSTED? THESE SHORTCUTS WILL HAVE YOU KICKING THINGS INTO GEAR AGAIN.
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YAWWWNNN
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IF YOU HAVE TO CHOOSE ONE, SHOULD YOU SLEEP OR EXERCISE?
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SOMETIMES YOU'RE FACED WITH A BINARY CHOICE: GET MORE REST OR GO HIT THE GYM.
WHICH ONE WILL HELP GIVE YOUR DAY, AND WEEK, A BOOST? LET SCIENCE BE YOUR GUIDE.
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TIPS AND TRICKS
A WORD ON NAPS
THERE’S NOTHING WRONG WITH A GOOD OLD-FASHIONED POWER NAP. BUT, CONTRARY TO
POPULAR BELIEF, THE PROPER POWER NAP SHOULD BE NO MORE THAN 20-30 MINUTES. THE
ACTUAL LENGTH DEPENDS ON SUCH FACTORS AS WHEN YOU FALL ASLEEP AND HOW DEEPLY YOU
SLEEP, BUT THAT’S THE SWEET SPOT FOR ACHIEVING A BOOST OF ALERTNESS WITHOUT ANY
OF THE LAG THAT MIGHT OCCUR IF YOU WAKE BETWEEN SLEEP CYCLES. NAPPING TOO LONG —
AND TOO OFTEN — DURING THE DAY CAN THROW OFF YOUR INTERNAL CLOCK, LEADING TO
DIFFICULTIES SLEEPING AT NIGHT. IF A REGULAR NAPPER HAS NO PROBLEM CONKING OUT
AT NIGHT, THAT’S FINE. BUT FOR THOSE WHO MIGHT HAVE TROUBLE SLEEPING AT NIGHT,
LIMITING THE LENGTH OF THE DAILY NAP COULD AID THE ACTUAL LONG, RESTORATIVE
SLEEP THEY NEED.
FURTHER READING
* HOW TO SLEEP BETTER WHEN STRESSED
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* HOW TO GET SLEEP WHEN THE BABY WON’T SLEEP
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* HOW TO GET YOUR TODDLER TO STAY IN BED ALL NIGHT
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STYLE
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THE BEST MEN’S SWEATPANTS ARE BETTER THAN EVER
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STYLISH, STREAMLINED, AND SUPER COMFORTABLE, THESE SEVEN PAIRS ARE IDEAL FOR
WORKING FROM HOME, WORKING OUT, AND GOING OUT INTO THE WORLD.
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READ THE STORY
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