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The Ness at-home trampoline workout had me sore for days – TODAY

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I was introduced to rebounding — a cardio workout done on a minitrampoline — in my early 20s. My college roommate and I used to take a class at the gym twice a week with a man who would belt Broadway show tunes while leading us through challenging choreography and I loved it. We would forget about the stress over that paper due by midnight and lose ourselves in the bounce. To be honest, I had so much fun I would forget I was even exercising. I ended up dropping a few pounds and toning up without even really trying.
It’s been years since I took a class, but after the pandemic forced me to get creative with at-home workouts, I was curious whether the same fun (and results) could be had at home.
I stumbled upon The Ness, a trampoline cardio and sculpting studio with a digital platform you can access at home, who touts celebrity fans like Eva Longoria, Gwyneth Paltrow and Kelly Ripa. I liked that they had their own trampoline and that if I liked the classes at home, there would be an in-person option as well. And of course, the celebrity endorsements didn’t hurt. So I decided to dust off my rebounding skills and give it a try.
To access the on-demand classes, you will need a membership, which costs $39.99/month or $360/year.
The Ness trampoline costs $499, and comes with a complimentary three-month membership. It was easy to set up: All it required was screwing the legs onto the trampoline which took about five minutes. There are a few reasons that The Ness minitrampoline is worth a higher price tag. First off, it’s spring-less, using elastic cords for bounce instead, which makes it silent versus the creaking I was used to with the springs at the gym. It’s also great for in-home use: It’s aesthetically pleasing with a bronze frame and is much lighter than other trampolines, making it easy to move around. You can also adjust the firmness of the jumping mat, making it tighter or looser based on your bodyweight and desired bounce. That being said, if you are on a budget, there are much cheaper options on the market.
In addition to a minitrampoline, you will need a mat, gliders (or a towel) and a pair of light dumbbells (2-5 pounds) for the mat sculpt classes. I didn’t have light dumbbells, so I used water bottles instead.
The studio offers two main types of classes: bounce (done on the trampoline) and sculpt (done on a mat). The digital platform offers over 300 videos that range from 10- to 45-minute sessions, with new classes added every Monday.
Once you sign in, your home screen will display a suggested weekly plan of five workouts, a list of your saved workouts and additional programs available for purchase — as well as the ability to filter by workout length and to search for workouts in the library.
When you click into a workout video, you will see suggestions to level up or level down (by adding wrist weights or eliminating a bounce from certain moves), what equipment you will need, as well as a highlight of some of the moves you will do during the workout. People can also leave comments under each video on a message board and the instructors respond to questions or requests.
Every subscription comes with a complimentary 20-minute online consultation where the team will walk you through proper form, answer questions and help you choose your first few workouts. I skipped this since I was already familiar with the workout, but this is such a great feature since getting the hang of proper form when using a rebounder for the first time can be tricky.
First, I watched the short intro to get a refresher on the rebounder and some of the core moves.
After dusting off my rebounding knowledge, I started with the suggested weekly plan which consisted of five, 30-minute workouts. Up first was a 30-minute bounce. I had “intermediate” selected as my skill level, which I found out was too ambitious. I got five minutes in and knew I was in over my head. I guess it’s not quite like riding a bike. I bowed out and switched to a 30-minute bounce essentials class instead.
We started with a warmup off of the trampoline and then hopped back on for a round of squats. I instantly felt the added challenge of having to balance on an unstable surface. We then jumped right into some routines with jumping jacks, high knees and changing directions on the trampoline. This class was more my speed, but definitely not easy. After 10 minutes I felt my glutes fired up and contracting in a way I hadn’t felt in a while.
Bouncing on a trampoline is such a childlike movement; it doesn’t feel like you are torturing yourself with high knees (even though you are).
The bounce classes are beat-based and very much like dance cardio: You learn parts of a combination and then slowly piece them together until you run through the whole choreography by the end. As I’m not super coordinated and there were a lot of steps to remember, I found it challenging both physically and mentally. But the time flew by and I was able to master it by the end. I finished dripping sweat, out of breath and my hamstrings and glutes were on fire. It was really challenging, but I had so much fun. Bouncing on a trampoline is such a childlike movement; it doesn’t feel like you are torturing yourself with high knees (even though you are).
The next day I decided to stick with the suggested intermediate class in my weekly plan — a mat sculpt class — since I am not a newbie to mat work like I am the trampoline. The 30-minute class used free weights (although there was the option to not use them) to target the arms, upper back and core. My legs were definitely feeling fatigued from the class the day prior, so I was happy to focus on the upper body and core.
The exercises felt really similar to barre or Pilates, with lots of repetitions using a light weight. I grabbed two water bottles because my dumbbells were too heavy and they worked just fine.
The entire class was done on the ground. The moves were really fast-paced and it was a little hard to keep up, but I definitely felt the burn. We started with an arm series and then moved into a series of modified planks broken up by child’s pose. I liked that after every set the instructor included a stretch to help the body recover a bit before moving on. We then did a leg pulse series, which added in a bit of oblique work. With one leg always off the ground, it definitely was a challenge to keep my balance, which kept my core engaged. Again, we moved really quickly through the movements and without some core strength as a foundation, it would have been very difficult to keep up.
The leg exercises hit that spot in the glute right where the butt meets the leg. This is an area I don’t often feel the burn when performing larger strength training movements like squats; I felt like I was getting deep into the muscle like I do with barre workouts. The class ended with abs. It really burned and got deep into the core. By the end, I definitely welcomed the long cool-down stretch.
The class was challenging, but it flew by. It took a lot of coordination, balance and mental focus. You never stay in one exercise for too long, so it was easy to push myself through the burn. It was really different then the typical strength training I do with heavier weights and larger, slower movements. Despite the burn, I was surprised how much I really enjoyed this class; it’s definitely one I would incorporate into my routine even without the bounce classes.
I felt energized after the mat work, so I decided to try the next class on my suggested schedule: bounce HIIT. This class felt like a combination of the original bounce class and the mat sculpt class. The class utilized the same light weights — or in my case, water bottles — and took place on and off the trampoline for a cardio workout that also incorporated some toning. The weights were really there to help get our heart rate up. We used them for most of the class, on and off the trampoline.
If I thought the sculpt class was fast-paced, this class was like pressing fast forward. The class alternated between high-intensity bounce combinations on the trampoline and bodyweight strength exercises off of it. It was designed to spike the heart rate and then lower it during active recovery work off the trampoline before spiking it again. My heart rate went through the roof — it was definitely a good HIIT workout.
Performing lower-body exercises like squats and lunges with one leg on the trampoline targeted my hamstrings and glutes in a different way and it burned out the muscles. The class also challenged my balance. During side kicks on the trampoline I had to stop and regain my composure because I felt myself getting out of control. You definitely need a foundation of proper bounce form to do this class safely. The combinations were fast paced and incorporated lots of different moves like kicks, side crunches and side-knee pulls.
The class finished with core work on the trampoline as an active recovery cool down. It was a little awkward to do crunches on the trampoline and my neck hurt by the end. I really needed a stretch and wish there was one included in the video, but we had used the entire 30 minutes working. At the end my legs felt like jelly and I felt like I got a full-body workout with an emphasis on the core, glute and hamstrings.
Since I was pretty sore the next day, I skipped the mat sculpt class on my schedule and did another 30-minute bounce instead. Again, I found it equal parts fun and challenging to master the combinations and I finished dripping sweat.
From these classes, my upper back, abs and glutes were sore for days. I felt a deep soreness in my upper abs that I haven’t felt from a workout in a long time. But it was the good kind of ache — the kind that proves you put in some serious work.
There is so much more for me to explore on the platform. I definitely plan on incorporating the sculpt classes into my routine once or twice a week. I loved how deep I was able to get into certain muscles and I think I would definitely see a difference in my body from this type of toning work. I also would like to work my way up to completing a 45-minute class — my legs are burning just thinking about it.
This workout is just plain fun. There’s no other way to put it. The classes made me feel like I was back in a boutique fitness studio. It’s just so different than any standard at-home workout. It also takes so much mental focus that it makes you forget about your to-do list and forces you to be present.
I liked that the platform offers a suggested weekly workout plan, which takes the guesswork out of selecting a class and saves you time searching the platform.
The playlists are awesome. Seriously, a few times it was the music that kept me pushing through some serious burn when my body wanted to give up.
The workout is low-impact, but high-intensity, and I loved that I could get my heart rate up with a HIIT workout without putting any stress on my joints. My knees sometimes bother me during traditional HIIT classes and they never once bothered me in these classes despite all the jumping I did.
The classes are not only a physical challenge, but it’s mentally challenging to master some of the complex sequences. In this way, it was similar to dance cardio for me. It took a lot of mental focus to master the combinations, which also made the time go by faster and it felt like such an accomplishment when I finally nailed one. It was one of those workouts that left me feeling that “high” when I hopped off the trampoline. The workout is also addicting. I found myself actually wanting to exercise — the more comfortable I got on the trampoline, the more I wanted to nail more combinations.
My biggest complaint is navigating the platform. I was unable to figure out how to change my setting to beginner, and set on intermediate a lot of the classes were too difficult. Someone with no experience jumping could get really hurt trying to start with this level class. That being said, there are a ton of fundamental classes (which I found by searching “beginner”), so the content is definitely there to help you ease into it and teach you proper form, it’s just a matter of finding it.
The cost is also a barrier to entry: The Ness trampoline is a solid chunk of change, and the monthly cost is on the higher end compared to some other digital subscriptions I have tried.
It’s also a very specific type of exercise, so if you don’t enjoy it, it’s going to get old fast. The sculpt mat classes do break up the bouncing, but if you’re someone who likes lots of diverse options on their workout schedule, you’ll have to supplement with workout options outside of The Ness platform.
After bouncing for a few days, I had pain in my shins, calves and bottom of my feet, which is where I feel pain when running, too. It would be nice if the platform offered some deeper stretch classes that focused on the areas that take a beating when jumping. Even just five minutes at the end of the bounce classes would be appreciated! Doing the bounce classes consecutively for multiple day was too much on my body (which is likely why the suggested schedule breaks it up with the sculpt classes), so if you want to get more cardio sessions into your workout routine, you will need to have some alternate activities to do a few times a week.
Brianna Steinhilber is an editor and writer on TODAY Health, Food, TMRW and NBC News BETTER.
© 2021 NBC UNIVERSAL

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7 Delicious Snack Ideas for People with Type 2 Diabetes – Prevention.com

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Snacking can actually help manage your blood sugar. Try these tasty options.
At some point along the way, snacking got a bad reputation as something you shouldn’t do. But choosing healthy snacks is actually smart for your overall health—especially if you have type 2 diabetes. Those with the condition don’t make enough insulin or don’t use insulin well. Insulin is something our bodies need to move glucose (sugar) into cells so it can be used for energy. When this process goes awry, it can cause high blood sugar levels.
But what you put into your body may help. “For some people, snacking between meals may help with blood sugar management,” says Liz Weiss, M.S., R.D.N., host of the Liz’s Healthy Table podcast and blog. The goal is to pick nutrient-rich foods and small snacks that help support your healthy eating goals and keep your blood sugar in check.
“Focus on gut-healthy fiber, good-for-you fats, and nutrient-rich foods that provide important vitamins, minerals, and antioxidants,” Weiss says. She recommends reaching for snacks that contain lean protein, whole grains, and non-starchy fruits and vegetables. And try to steer clear of processed foods, refined carbs, sweetened drinks, and high-sodium chips.
Not sure where to start? Try out some of these nutritious, delicious DIY snack ideas from Weiss.

This dish is simple to make, and it’s packed with good-for-you nutrients. “Tuna is a source of high-quality protein,” Weiss says. “And avocados promote satiety and are low in sodium, sugar, and cholesterol.” Together, these ingredients can help fill you up and keep your blood sugar steady.
To make, mix a can of tuna with a few tablespoons of chopped red onion and dollop of light mayo or plain Greek yogurt. Then, halve an avocado and scoop the mixture inside a half. (You can wrap the other half and save it for tomorrow.)
Prefer something on the sweeter side? This delicious snack uses BOOST Nutritional Drinks to help you get plenty of protein along with important nutrients like calcium and vitamin D. Choose between chocolate-flavored BOOST Glucose Control Nutritional Drink or BOOST Glucose Control Max 30g Protein Drink—both drinks are clinically shown to produce a lower blood sugar response compared to a standard nutritional drink in people with type 2 diabetes —but the latter may be a better bet if you want even more protein in your diet to support your active lifestyle.

To make this recipe, pour just eight ounces of either drink into a container with a tight-fitting lid. Add three to four tablespoons of chia seeds, secure the lid, and shake vigorously. Refrigerate until thick, anywhere from three hours to overnight. Divide between two bowls and top with berries and a dollop of plain Greek yogurt. The nutritional drinks combined with chia seeds give you a protein-packed snack that can help you feel full for hours, Weiss says.
“Half a cup of small curd cottage cheese has over 12 grams of satisfying protein, and some research shows that it may help manage blood sugar,” Weiss says. And berries are packed with fiber to help slow digestion and keep your blood sugar even. Opt for reduced-fat cottage cheese to keep saturated fat in check.
All you need to make this dish is a bit of cottage cheese, some berries, and pantry staples. Layer cottage cheese in a small bowl with a handful of fresh blueberries or raspberries, along with a few tablespoons of whole grain breakfast cereal and chopped nuts.

A nice perk of this snack is you can mix it in bulk and split it into handful-sized portions to eat throughout the week. The sweetness in the mix comes from the raisins and dried apricots, which don’t contain added sugar, Weiss points out. “A handful of this trail mix delivers healthy fats, fiber, and protein,” she says, and can help stabilize your blood sugar levels.
To make it, simply combine lightly toasted walnuts and almonds with pumpkin or sunflower seeds. Then mix in raisins or chopped dried apricots. Be sure to keep the serving of fruit to 1 or 2 tablespoons to avoid blood sugar spikes.
Got peanut butter and an apple at home? You’re ready for this snack. Core a red or green apple and cut it into thick rings. Then spread one to two tablespoons of peanut butter over the rings. Top them with a few tablespoons of chopped nuts and raisins, and a sprinkling of whole-grain oats.
“​​One medium apple has over four grams of fiber,” Weiss says. “Add some nut butter, chopped walnuts, oats and raisins to the mix and you’ve got a snack that’s filling and satisfying with over seven grams of fiber.” Fiber, she points out, can help manage blood sugar as well.
Traditional store-bought muffins are packed with white flour and added sugar, Weiss says. And that can lead to blood sugar spikes and drops, leaving you feeling lousy. Instead, use protein-rich eggs to create snack muffins.
To make, whisk together six eggs with two tablespoons of shredded reduced-fat cheddar or mozzarella cheese. Add a cup of finely chopped non-starchy vegetables, like broccoli, cauliflower, tomato, or onion, or a blend of each. Spray six muffin tins with nonstick spray, fill them with the egg mixture, and bake at 350°F for about 18 minutes. Snack on one today and refrigerate the others in a sealed container to eat later in the week.
Make your own charcuterie board at home! Weiss likes this snack because it’s packed with protein and fiber. “Hummus is often enjoyed as a dip, which encourages more vegetable consumption,” she points out.
Start with a mini serving board and set a small bowl of hummus alongside carrots, broccoli florets, radishes, celery or any other combo of non-starchy vegetables. Apple slices and almonds round out the mix.

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10 Ways To Lead An Eco-friendly Lifestyle With Kratom – E/The Environmental Magazine

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Worldwide environmental changes are the most important topics that have received far too much attention recently. Living things, such as animals and plants. People have made big changes as a result of these worries. Eco-friendly alternatives, for example, have been making a huge move away from plastic.
Kratom may be used as part of a healthy lifestyle. However, what exactly is an “eco-friendly lifestyle with kratom”? When you choose, it has a positive impact on the environment and reduces your carbon footprint. Consequently, your daily routine will become even more ecologically and energy-conscious. You may not believe it, but Kratom may play an important role in helping people live more ecologically.
Products derived from Kratom make a substantial contribution to living by assisting in developing an environmentally friendly ecosystem and fostering sustainability, among other things. Here are a few examples of how Kratom helps to a more sustainable way of life:
Keeping kratom farms running is among the most environmentally friendly farming methods on the globe. Kratom may be found in Southeast Asian jungles. Rather than cultivating fields, these peasants use decentralized agriculture, which is a more energy-efficient farming method. Kratom trees can thrive in tropical jungles because of decentralized agriculture, enabling them to flourish with their natural ecosystem.

Furthermore, kratom growers do not disrupt natural habitats in these locations. As a result of deforestation, the habitats of many species are completely destroyed. Ecologically responsible production cycles may be achieved with Kratom since these ecosystems are not disturbed. There’s no such thing as a plantation-based farming system.
The health and the environmental advantages are inseparable. Even though Kratom isn’t well studied, it’s becoming more and more popular throughout the globe. The medicine is receiving less attention, but that doesn’t mean it’s missing out on being seen as less important. The therapeutic advantages of red vein sumatra kratom have been openly discussed by many users, including first-timers and aficionados. This is proof that Kratom should rise in popularity.
Kratom leaves may only be gathered from mature trees that are at a minimum of 3 years old. This means that the tree may continue to grow naturally for a long time before it has to be taken down. One of the most crucial aspects of Kratom’s eco-friendly living. These trees benefit the ecology since they are seldom cut down. It’s also worth noting that mature trees provide a higher quality yield.
There is an issue with the notion of self-sufficiency since palm trees are indigenous to Africa, and oil palm is made from palm oil plants. How? Palm oil plants emit carbon dioxide into the atmosphere; plantation of palm palms has contributed to an increase in world temperatures; 193 highly endangered species throughout the globe are directly impacted and impeded by palm oil production.
It’s also bad for the environment since palm tree cultivation produces a lot of destruction, and its manufacturing greatly influences groundwater levels. Moreover, the kratom business in Southeast Asia is already in direct competition with palm oil plants. Oil palm tree planting, on the other hand, is more appealing to farmers.
Removing rainforests for agriculture directly impacts a variety of species, including those found in the rainforests. However, natural ecosystems and animal habitats are not disrupted by decentralized kratom cultivation, which is environmentally friendly.
For a variety of reasons, Kratom is becoming more popular. One of the chief causes is that it encourages rainforest preservation, which is excellent for the environment. Also, it offers several health advantages. As a result, demand is expected to skyrocket in the next months or even years.

Some jurisdictions prohibit the sale or ownership of Kratom altogether. For example, it is now prohibited in Washington, D.C., to possess or use Kratom even though it is allowed in Virginia as of February 2019. However, the FDA has utilized its jurisdiction to regulate dietary supplements to limit the importation of Kratom.
Thanks to the rise in reputation and demand for Kratom, farmers no longer have to pick between a healthy way of life and financial success. Instead, farmers can enjoy the best of all worlds because of the increasing popularity and demand for Kratom.
Additionally, Kratom may be cultivated in farming pods in tiny backyard farms — as a result, when collected, there is no substantial impact on the ecology.
Kratom has been investigated as a possible supplement for sexual enhancement purposes. Experts looked at various clinical investigations and revealed their results on the aphrodisiac properties of Kratom, which they called amazing. They concluded that Kratom is a powerful plant-based sexual enhancer.
According to other research, kratom has also shown promise as an antidepressant and a hunger suppressant. For example, in one experiment conducted, researchers discovered that Kratom reduces the levels of the stress hormone corticosterone in rats. Elevated corticosterone levels have been linked to Depression in the past.
Leading a sustainable lifestyle may be challenging. The influence you can make, on the other hand, is enormous. Using Kratom to lead a healthier approach helps you contribute to the preservation of the health & welfare of our planet for future generations.
Just keep in mind that lowering trash and carbon emissions may go a great, long way toward achieving a more environmentally friendly atmosphere. Furthermore, using natural goods like Kratom derived from sustainable agriculture techniques will help you minimize your carbon impact significantly. We can make a difference in the world if we work collectively.
If we are serious about protecting our ecosystem and Mother Earth, then we must act quickly. Our activities have a direct impact on the ecology and our immediate environment. Furthermore, these farming methods, which kratom farmers have implemented, encourage long-term viability, and we must ensure that they are carried along for future generations.
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Amazon’s new Halo View Fitness Tracker sees first pre-order discount to $50 (Reg. $80) – 9to5Toys

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Amazon is now offering the very first discount on its new Halo View Fitness Tracker. Dropping to $49.99 shipped in three styles as a pre-order, this upcoming release is slated to launch on December 8 with a retail price of $80. Having just been revealed back in September, this is your very first chance to lock-in any kind of savings and a notable 38% discount at that, too. As only Amazon’s second entry into the world of fitness trackers, its new Halo View arrives with an AMOLED display alongside 7-day battery life. On the actual tracking side of its feature set, you’ll find the usual measurements like sleep and heart rate joined by the ability to check blood oxygen levels, body measurements, and various other health and wellness stats. Dive into our launch coverage for a closer look and then head below for more.
Also on sale today, Amazon has the Halo Band Fitness Tracker marked down to $54.99. Down from $100, this 45% discount is delivering a new all-time low at well below our previous offers. This alternative arrived as Amazon’s first in-house fitness band and packs a screen-free experience with heart rate monitoring, sleep tracking, and body composition measurements.
Those after something a bit more premium can currently lock-in the first promotion on the new Withings ScanWatch, too. With a bundled $50 gift card, this is likely as good as it will get for the latest and great from Withings this holiday season. That’s of course alongside all of the other markdowns in our fitness tracker guide, too.
Starting a new health and wellness journey is easier when you have a great partner. Your Halo View (and your Halo membership) will be there with you every step of the way. Halo measures the quality and quantity of your sleep to provide a nightly Sleep score, personalized insights, and suggestions to help you sleep better. 
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