OUT OF ALL the

"The lat pulldown is one of the best tried and true ways to grow your back," says Ebenezer Samuel, C.S.C.S., MH fitness director. While you can typically find one of these heavyweight rigs in most gyms, that's not always going to be the case. You might not find one of them in a small hotel fitness space, a "functional' CrossFit box, and especially not in your cobbled-together garage training set-up. So, what should you do instead when you need to train the big muscles of your back?

Replicating the lat pulldown is tough to do, but these four alternative exercise options will serve you well in the times you can't make it to the gym and need a substitution.

Let's talk about what the lat muscles do to get a better picture of what body movements we're trying to recreate. The lat muscles, or the latissimus dorsi, are the largest muscles in your back. The lats stretch from below the shoulder blade to the low portion of the back. It has two primary roles: adducting the arm, or bringing the upper arm inward towards the torso, and extending the shoulder, or pulling the upper arm back behind our torso.

The lat pulldown machine is such a valuable piece of equipment because it allows you to hone an important movement pattern: vertical pulling. This is a reliable way to build back musclebut it's not something that's easy to accomplish. You can also perform a vertical pull with a classic pullup, but not everyone is strong enough to be able to pile up rounds of pullup reps. Since you're using the machine, rather than your bodyweight, you can perform a vertical pull more reliably.

"None of [these moves] can fully replace the lat pulldown," says Samuel. "That machine is that good and that special. But we can come really, really close as long as we're focusing on these ideas."

Why: This creative move works when you're stuck with little to no equipment and still need to hit your lats for back day. It works through that moment of peak contraction that you would traditionally hit at the bottom of the lat pulldown. You'll need two chairs or two benches of the same height, or anything that you can drive your elbows down into. Don't underestimate this moveit's tougher than it looks.

How to Do It:

Sets and Reps: Aim for 2 to 3 sets of 3 to 5 second holds.

Why: This is a more obvious replacement for the lat pulldown machine. If you have a band, you can set yourself up a makeshift rig. It won't be as effective, as the band won't provide a ton of resistance off the beginning of the rep when there's not much tension through the band. You will have quality resistance at the end of the movement when the band is the most stretched, so make sure to hold the contraction at the bottom of the movement.

How to Do It:

Sets and Reps: Aim for 3 to 4 sets of 8 to 12 reps.

Why: The band-resisted dumbbell row presents a challenge to both the beginning and end of the motion, and will combine horizontal and vertical planes. It's going to require a bit more lat engagement at the beginning of your traditional dumbbell row.

How to Do It:

Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Why: The classic pullup utilizes the vertical pulling movement pattern in a similar way to the lat pulldown. It has its limitations though: the bodyweight exercise is much more difficult to perform properly, and if you do have the strength to do them, it's difficult to load beyond your bodyweight without specialized equipment. The seated pullup and chinup allows you to scale the difficulty, making it easy to tailor to your ability. If bodyweight reps get too easy, you can prop your feet onto a bench or a chair and place a medicine ball or sandbag onto your lap to load up the movement.

How to Do It:

Sets and Reps: Aim for 3 sets of 8 to 10 reps.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

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4 Lat Pulldown Alternative Exercises to Build Back Muscle - Men's Health

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Eye on Health: Sticking with fitness goals - WSBT-TV

Were all getting in the swing of things when it comes to 2024, but if one of your aspirations for the year is to get healthy, have you considered the new scam opportunities that may come with that?

Jessie Schmidt is the vice president of the Better Business Bureau South Dakota region.

She joined me on set today to breakdown a few things the BBB knows you should keep an eye out for on your journey to health, covering everything from advice on how to not join a sketchy gym to how to recognize when a meal plan delivery service may be too good to be true.

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Health and fitness: Scams and bad practices to avoid - KELOLAND.com

Constantly checking your phone - people are engrossed in their smartphones, checking emails, social media apps, and texts, almost non-stop. Could this habit be more harmful than we realize?

According to a survey from the American Psychological Association (APA), constantly checking your phone links with increased stress levels. The survey focuses on understanding how our use of technology and social media affects our stress levels, happiness, and overall well-being.

Seventy-four percent of Americans own a smartphone that connects to the internet. Simultaneously, the rise of social media users is staggering - from seven percent of adults in 2005 to 65 percent in 2015. For young adults between 18-29 years, the figures shoot up to a whopping 90 percent.

The smartphone, coupled with social media, keeps us always linked to the world. But how often do we check our phones, really? It turns out, 43 percent of Americans constantly check their phones.

The research reveals that constantly checking your phone is associated with heightened stress. About 18 percent of people consider technology use as a significant source of stress. Among those who constantly check their phones, the figures rise to 23 percent.

Several reasons play into this effect. For many, cultural disagreements and political discussions on social media trigger stress. It's stressful to engage in constant conflicts, so increased exposure may lead to more stress.

A significant impact of this stress is felt on health. Stress affects both mental and physical health negatively, and 42 percent of constant phone checkers have expressed concerns about the impact of social media on their health.

Ironically, it seems the more connected we are online, the more disconnected we might feel offline. 45 percent of constant phone checkers reported feeling disconnected from family and friends despite being physically present.

It is surprising to know that 35 percent of constant phone users mentioned they don't meet with friends or family in person due to the constant use of social media.

More than 50 percent of people believe that taking a break from the digital world is crucial for mental health. However, only 28 percent of them actually do it. A considerable part of the community, particularly Millennials, find value in social media, despite recognizing its potential negative effects on their health.

On a brighter note, people are taking small steps towards restricting constant phone-checking. Such steps include banning phone use during dinner time to reconnect with loved ones and turning off social media notifications to avoid constant distractions.

Remember, the idea isn't to quit using your phone or social media completely. It's about making conscious choices about when and how much we use these platforms. And most importantly, it's about striking a balance between our digital connections and real-life relationships.

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Constantly checking your phone- unlocking the stress - Sportskeeda

50 Cents Abstinence Announcement

Hip hop legend and multifaceted entertainer, 50 Cent, recently took to his Instagram to share some surprising news. In a series of posts, the rapper revealed that he is currently abstaining from sex, alcohol, and partying to focus on his health, fitness, and upcoming projects. A part of his announcement hinted at a new project hes working on, which hes committed to seeing through before ending his abstinence. Whether this is a serious commitment or a playful jest remains unclear. His fans, however, showed their support for his new mindset and discipline.

50 Cents commitment to abstinence extends beyond just sex. In his Instagram posts, he also mentioned abstaining from alcohol and partying. The rapper was seen holding a glass of wine in one of the photos, declaring his decision to put a halt to drinking. He expressed his determination to focus on his health and fitness goals. This commitment to a healthier lifestyle seems to be a common trend among celebrities, reflecting the increasing awareness of the importance of wellness in overall life quality.

50 Cents announcement sparked a discussion about the trend of voluntary celibacy and its potential benefits. Experts explain that celibacy can indeed be empowering and offer similar perks to a healthy sex life. However, its also important to understand that there is no right or wrong way to practice abstinence. The choice should be made without feelings of shame or guilt, and it is crucial to consider the potential physical and mental side effects of abstaining from sex and masturbation.

While abstinence can have several benefits, its also linked with certain physical and mental side effects. Some of the potential physical effects include a decrease in immune function and an increased risk of prostate cancer in men. On the mental front, it can lead to stress, anxiety, and depression due to the lack of the feel good hormones that sexual activity releases. Therefore, its important for individuals choosing to practice abstinence to maintain a balanced lifestyle and seek professional help if they experience any adverse effects.

Amidst his newfound commitment to a healthier lifestyle and abstinence, 50 Cent continues to juggle multiple projects across various networks. The rapper has reportedly got 30 different shows across ten different networks and is working on more. One of his recent focuses includes making a documentary covering Diddys alleged behavior, with plans to donate the proceeds to the alleged victims. This announcement, like his abstinence, was met with a mix of support and intrigue from fans.

50 Cents recent Instagram posts have certainly stirred up conversations about abstinence, health, and fitness. Whether his declaration will inspire others to follow suit or not, its clear that maintaining a healthy lifestyle and prioritizing personal wellness is becoming increasingly important in todays fast-paced world. As for 50 Cent, fans eagerly await to see the fruits of his discipline in his upcoming projects.

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50 Cent's Abstinence: A Commitment to Health and Fitness - Medriva

Serena Williams, the tennis legend, has always been an inspiration for millions around the world, not only for her extraordinary skills on the tennis court but also for her dedication to fitness and motherhood. Recently, she shared a video on Instagram where she is seen working out on a Pilates Reformer, with her baby strapped to her chest. This honest mom moment opened a floodgate of positive responses from fans, who applauded Serena for her commitment to both her workout and childcare.

Despite being a mother of two, Serena continues to prioritize her fitness and home workouts. She is a firm believer in the power of exercise to maintain not only physical health but also mental well-being, which is particularly important in the high-pressure world of professional sports. Her dedication is evident in the video she recently shared on Instagram, where she was seen doing various exercises and promoting her workout routine. This type of commitment is what has kept Serena at the top of her game for so long.

Being a top athlete, Serenas training goals are not just about maintaining her current level of fitness, but also about pushing her boundaries and continuously improving. Her training routine includes a strong emphasis on cardio, which is essential for endurance on the tennis court. Serena has also invested in home workout equipment to ensure that she can maintain her training routine, even when she cant make it to the gym.

Along with her rigorous exercise routine, Serena follows a healthy, plant-based diet to fuel her workouts and maintain a healthy lifestyle. A good diet is the foundation of good health and Serena understands the importance of eating right to sustain the energy levels required for her intense workouts.

Even at the age of 42, Serena remains dedicated to her fitness workouts. She has shared glimpses of her daily workout regime on social media, which is inspired by a popular video of American rapper Megan Thee Stallion. This Megan Knees trend requires coordination between hips and knees, adding an element of fun and challenge to her workouts. Serena also listens to her tennis pre-match playlist while working out, a practice that brings back memories of her glorious tennis career and keeps her motivated.

Her dedication to fitness and motherhood is a testament to the fact that its possible to balance personal and professional life. Serena Williams continues to inspire women around the world, showing that it is possible to be a dedicated mother while also pursuing personal fitness and career goals.

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Serena Williams: Balancing Motherhood and Fitness | Inspiring Workout Routine - Medriva

Prioritize your health and wellness for the new year. One to One Fitness Center will remain open on Martin Luther King Jr. Day (Jan. 15) from 5:30 a.m. to 10 p.m.

Members of the Case Western Reserve University community can stop by for access to:

Guests are welcome and have access to the fitness centers full offerings. CWRU students pay just $8 and all others pay $12.

Register and pay to participate in classes through the online Mindbody portal.

Call 216.368.1121, email onetoone@case.edu or visit the One to One Fitness Centers website for more information.

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One to One Fitness Center is open on Martin Luther King Jr. Day (Jan. 15) - The Daily | Case Western Reserve University

Strength and conditioning training is a crucial component of physical fitness and athletic performance. This type of training zeroes in on building strength, power, agility, and endurance through a wide array of exercises and techniques. It is widely used by athletes to enhance their performance and reduce the risk of injury. More than just for professionals, strength and conditioning training offers valuable benefits to individuals of all fitness levels. This article provides an in-depth exploration of these benefits and shares practical advice on incorporating strength and conditioning exercises into your workout routine.

Strength training offers a plethora of health benefits for both men and women. For men, personalized strength training programs focus on exercises that promote muscle development and toning. This leads to improved physical appearance, better posture, increased strength and endurance, and an overall sense of well-being. Moreover, such training can stimulate the formation of new bone tissue, helping prevent diseases like osteoporosis and keeping the skeletal system strong and healthy. As a bonus, strength training also positively impacts testosterone levels in men, contributing to an improvement in muscle mass, energy, and physical performance.

For women, strength training increases muscle mass and helps reduce body fat, leading to a slimmer, more toned silhouette. It can counter the risk of osteoporosis by improving bone density and strength, thus reducing the risk of fractures and improving overall bone health. Furthermore, by increasing muscle mass through strength training, women can boost their basal metabolic rate, burn more calories throughout the day, facilitate fat loss, and maintain a healthy weight.

Various studies have substantiated the benefits of strength training, showing that it improves bone density and quality in both men and women, reduces the risk of fractures, improves body composition, and leads to significant health improvements overall.

Strength training becomes even more important as we age. According to the National Institute on Aging, most adults start losing muscle mass around ages 30 to 35, leading to conditions such as sarcopenia. Strength training exercises focusing on using resistance or weights can help counter this, as well as increase bone strength and reduce the risk of osteoporosis. For people living with diabetes, strength training can help the body utilize insulin better. It is recommended to do some type of strength training exercise at least twice a week in addition to aerobic activities.

Personal training can significantly contribute to the success of a strength training regimen. It reduces the risks of atrophying muscles and bone loss, prevents injuries by teaching the correct way to exercise, keeps you motivated to workout, and tailors training sessions to individual needs. Personal training can enhance independence and overall wellness. For those seeking the advantages of a personal trainer without a large investment, AI-based applications like Traineer offer personalized workouts tailored to each users individual needs, with detailed instructions and effective progress tracking.

Joining a strength and conditioning gym can be pivotal for anyone serious about their health and fitness. These gyms specialize in improving athletic performance and overall fitness through varied workout regimes combining strength, agility, endurance, and flexibility training. They provide structured programs, expert guidance, and a community that motivates. Consistency, expert guidance, and the right environment are keys to unlocking fitness success.

Strength training should be a priority in your fitness regimen. Its benefits extend beyond just building muscles it improves overall health, prevents bone density loss, improves cardiovascular health, reduces body fat levels, and can even alleviate symptoms of depression and anxiety. As you start your strength training journey, remember the importance of learning correct techniques with the help of a professional, whether in person or via a digital platform. No matter your age or fitness level, its never too late to start reaping the benefits of strength and conditioning training.

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The Multifaceted Benefits of Strength Training | Importance of Strength and Conditioning Training - Medriva

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To live well and cope with everyday challenges, you need a holistic approach that combines a balanced diet with regular exercises to keep your health in top shape. This is because your food choices are not only important for a balanced diet, but also crucial for enhancing your workout performance.

Diet experts say you can never go wrong with including fruits and vegetables in your daily diet. But, did you know that even in this hallowed list of superfoods, beetroot, commonly known as beets, shines the brightest when it comes to improving your exercise performance?

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Understanding beetroots:With their rich, earthy hues, beetroots are more than just a colourful addition to your plate. This root vegetable offers a unique blend of health benefits and is packed with essential nutrients like vitamins, minerals, and antioxidants. From salads to smoothies, juices and more, beetroot conveniently blends with several foods.

According to a study in PubMed, beetroot juice could help enhance athletes' cardiorespiratory endurance by improving efficiency, thus boosting performance across different distances. This supplementation could lead to increased time before exhaustion at lower exercise intensities and potential improvements in cardiorespiratory performance at higher intensities.

Here are 5 ways beets contribute to better workouts:

Better endurance:Beetroots are a natural source of nitrates, which the body converts into nitric oxide, which helps relax blood vessels and improves blood flow and oxygen delivery to working muscles. This can lead to enhanced endurance during workouts.

Delays fatigue: The nitric oxide generated from beet consumption improves the efficiency of oxygen utilisation in the body. This means your muscles can extract more oxygen during exercise, delaying fatigue and supporting prolonged exertion.

Improves stamina:Studies suggest that beets may reduce the oxygen cost of exercise, meaning your body becomes more efficient in utilising available oxygen. This can result in improved stamina and endurance during both aerobic and anaerobic activities.

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Enhances performance:The nitrates in beets add to muscle power and strength. This can be especially beneficial for activities requiring explosive movements, contributing to better overall workout performance. In a study with trained cyclists, it was discovered that drinking beetroot juice can enhance performance by 0.8 percent during a 50-mile test. Furthermore, these enhancements were associated with a decrease in the time required to cover the specified distance.

Faster recovery:Beets possess anti-inflammatory properties that potentially aid in faster recovery post-exercise. This can reduce muscle soreness and contribute to a quicker turnaround time between workouts.

Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.

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How to boost stamina: Supercharge your exercise routine by including beetroot in daily diet - Moneycontrol

Garmin GRMN is leaving no stone unturned to bolster its fitness segment on the back of product innovations.

In this regard, Garmin introduced HRM-Fit, a women-specific heart rate monitor designed for sports bras, capturing real-time data for various activities like running, cycling, strength training and HIIT.

This training tool transmits real-time heart rate and performance data to compatible devices, including Garmin smartwatches and Edge cycling computers. It captures data for various activities and stores workout data when the smartwatch is out of range.

Moreover, it tracks indoor running, activity and running dynamics, providing information on pace, distance, steps, calories burned, intensity minutes and heart rate, and updating devices via the Garmin Connect app.

Garmin is expected to gain solid traction among female fitness enthusiasts on the back of its latest move.

Moreover, the launch will enable the company to capitalize on growth opportunities present in the fitness tracker market. Per a Fortune Business Insights report, the global fitness tracker market size is expected to reach $182.9 billion, indicating a CAGR of 19.1% between 2023 and 2030.

Garmin Ltd. price-consensus-chart | Garmin Ltd. Quote

Apart from the latest launch, Garmin recently introduced the Lily 2 series of petite smartwatches, featuring health, wellness and connected features. Available in two models, Lily 2 and Lily 2 Classic, these models offer up to five days of battery life.

The company also unveiled Tacx NEO 3M, a powerful indoor smart trainer with an electromagnetic motor braking system, integrated motion plates and multidirectional movement functionality. It integrates with the Tacx Training app and offers advanced performance metrics.

Garmins launch of vvoactive 5, a health and fitness smartwatch with an affordable AMOLED touchscreen display, remains noteworthy. It offers health monitoring features, personalized coaching and up to 11 days of battery life, allowing users to stay active and support their fitness goals.

All these endeavors are expected to strengthen the companys fitness segment's performance in the days ahead.

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Garmins expanding fitness offerings will, in turn, aid the company in strengthening its overall product portfolio. Its portfolio strength remains the key growth driver for the company. Its shares have gained 13.8% in the past six months compared with the Zacks Computer & Technology sectors growth of 1.2%.

Recently, Garmin introduced the Descent Mk3 series of dive computers and transceivers with SubWave sonar technology, air integration options and a vibrant AMOLED display featuring multiple dive modes, DiveView maps and dive readiness scores, as well as other health, fitness and connected features.

It launched an all-in-one dive computer and smartwatch, namely Descent G1 Solar - Ocean Edition, in a bid to boost its adventure watch offerings.

The company launched eTrex Solar, a solar-powered handheld GPS device with an unlimited battery life of up to 1,800 hours in expedition mode, enabling users to stay on the trail longer.

It announced the quatix 7 Pro, a high-performance smartwatch designed for marine life. It features a 1.3" AMOLED display, a 16-day battery life and an LED flashlight. The smartwatch also offers Trolling Motor Remote and Fish Forecast apps for mariners, boaters and anglers.

The companys growing endeavors to expand its portfolio are expected to continue aiding its overall financial performance in the near term.

The Zacks Consensus Estimate for 2024 revenues is pegged at $5.53 billion, indicating year-over-year growth of 7.4%.

Currently, Garmin carries a Zacks Rank #3 (Hold).

Some better-ranked stocks in the broader technology sector are Camtek CAMT, DoorDash DASH and Everbridge EVBG, each sporting a Zacks Rank #1 (Strong Buy) at present. You can see the complete list of todays Zacks #1 Rank stocks here

Camtek shares have returned 113.5% in the past six months. The long-term earnings growth rate for CAMT is pegged at 12.26%.

Shares of DoorDash have returned 29.1% in the past six months. The long-term earnings growth rate for DASH is currently projected at 42.13%.

Shares of Everbridge have lost 25.3% in the past months. The long-term earnings growth rate for EVBG is currently projected at 47.04%.

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Garmin (GRMN) Bolsters Fitness Segment With HRM-Fit Launch - Yahoo Finance