TIME health

5 Workout Moves That Will Change Your Body

runner
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Functional training gives you the kind of strength that matters at the end of the day. This type of training will give you power in your daily life for practical movements like hauling your cooler to the beach, moving furniture, or carrying a toddler. So instead of measuring your strength by how much weight you can bench press (or curl, or squat), get fit where it counts by doing exercises that stem from natural, everyday movements like bending, pushing, and twisting.

Try this 5-move functional workout to feel the power, fast!

  1. T Push-up

Start in push-up position with your hands directly beneath your shoulders. Lower into a push-up, and as you return to starting position, rotate your torso to the left raising your left arm up into the air so that you are in a T position. You will need to engage your core, and balance on your right hand and sides of your feet. Hold this position for a count of two, and return to push-up position. Repeat, next time twisting to the right side and raising your right arm. Complete 3 rounds of 8 push-ups.

Health.com: How to Do the Perfect Push-Up

  1. Squat with Overhead Press

Stand hip-width apart holding two dumbbells at your shoulders. Squat down until your knees are bent at a 90-degree angle, keeping your weight back on your heels. Your torso should bend forward slightly with your knees tracking over your feet, without going past them. As you come back to standing, press the dumbbells up over your head to a full extension. As you lower back into another squat, lower the weights back down to starting position. Repeat for 3 rounds of 10 squats with overhead presses.

Health.com: How to Do a Squat with Perfect Form

  1. Reverse Wood Chop with Dumbbell

With your feet in a wide stance and knees slightly bent, hold a dumbbell in both hands by your right hip. From here, rotate your torso and engage your abs to bring the dumbbell up to your left shoulder in a fluid motion. Lower the weight back down and repeat. Remember to keep your abs engaged even as you lower the weight. Repeat for 3 rounds of 10 on each side.

Health.com: 24 Fat-Burning Ab Exercises (No Crunches)

  1. Hip Extension with Reverse Fly

This exercise will test your balance while working your back, shoulders, and legs. Stand with your weight on your right foot, holding a light dumbbell in each hand at your sides. Keeping your body in a straight line, lean forward while bringing your left leg out in a straight line behind you. As you lean forward, raise your arms out to the side into a T position. Your chest should be parallel to floor with your leg in a straight line. Hold for a count, and return to neutral. Repeat for 3 rounds of 10 on each leg.

Health.com: 11 Moves to Get Strong, Toned Arms

  1. Russian Twists

This move will work your obliques and also test your balance. Sit on your butt with your knees bent and feet flat on the ground, holding a dumbbell with both hands. Lean back so that your torso is at a 45-degree angle to the floor. (If you’re more advanced, lift your feet off the ground and cross them at the ankles while balancing on your butt.) From this position, rotate your torso to the left and touch the dumbbell to the ground next to your body. Next, twist back over to the right tapping the weight to the ground on the right side of your body. That’s one rep. Repeat back and forth all while balancing, moving as quickly as possible. Repeat for 3 rounds of 20 twists.

This article originally appeared on Health.com.

TIME Innovation

Ralph Lauren Debuts Biometric Shirts at the U.S. Open

Fashion-Wearable Tech
Ralph Lauren's new garment offers smart technology to send heartbeat, respiration, stress levels and other data to tablets and smartphones AP

But don't get excited. You won't be able to buy them until early 2015

Fashion guru Ralph Lauren has sought to morph fashionable sportswear into wearable technology with the launch of the Polo Tech smart shirt, which is being worn by some ball boys at this year’s U.S. Open tennis tournament.

The compression garment comes with technology from a Canadian firm, OMsignal, that feeds detailed information about a wearer’s heart rate, breathing, activity and so on directly to a smartphone or tablet.

Silver-yarn-based sensors gauge athletic performance by measuring the expansion and compression of the wearer’s chest along with electrical changes associated with heart rate. The information is collected in a small black-box-type recorder, which can be removed when the garment needs to be thrown into the washing machine.

While the Polo Tech shirt is making a splash at the U.S. Open, the public won’t be able to purchase it until the spring.

TIME

These Are the Absolute Best Exercise Headphones

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This post was created in partnership with The Wirecutter. Read the original full article below at TheWirecutter.com.

By Lauren Dragan

If I were looking for a pair of headphones to use in my workout, I’d want the Relays by Sol Republic. They are hands down the most comfortable headphones to wear while being active. They sound good, stay put without chafing or tugging, are light and resistant to sweat, and have a lifetime of free tips (because you know those lil’ buggers love to get lost in a gym bag).

The Wirecutter

 

I base this conclusion after extensively testing 38 models. Our tests involved a professional listening panel, three stress tests, and real workout tests. After all that, I’m confident the Sol Republic are the best fit for your fitness routine.

Who’s this for / should I upgrade?

Exercise headphones are for people who want to run, hike, bike, or hit the gym while listening to music, podcasts, or other media. That means they should be able to withstand a variety of stressors like sweat, rain, strain from dropping media players, and abuse from being thrown in a bag. The headphones should also sound decent, feel good, stay put, and stay out of the way when you’re being active.

Our Pick

The Sol Republic Relays won because they were, hands down, the most comfortable headphones to wear while being active. What really solidified our choice was the run test. Where other headphones had cable noise, the Sol Relays were quiet. Where other headphones tugged and chafed our ears, the Relays were comfy and so light that one could easily forget they were being worn. Where other headphones took a while to get into the correct position, the Relays popped immediately into place. And after our punishing drop, crumple, and moisture tests, the Sol were still in perfect shape. You can trust that they are up to the abuse that fitness headphones face on the daily.

Also they sounded great to our listening panel of audio experts; and although there were other headphones that we liked the sound of better, not a single panelist disliked listening to the Relays.

Plus, Relays come with a fit-in-your-pocket small carrying case, have a one-year warranty, and if you register your Relays on Sol Republic’s website after purchase, Sol will send you free replacement tips whenever you ask. No more freaking out if one of your ear tips disappears in an errant roll across the gym floor. How handy is that?

Flaws but not dealbreakers

The Sol Relays are not the best sounding headphones in their price range and type. If you want the utmost best sound that $100 can buy, read our piece here on non-exercise headphones. But those headphones won’t take the brutal punishment that we dished out.

Wireless exercise headphones (for a price)

Why wireless headphones? Two words: No cord. But you knew that. What surprised me when I first started running with Bluetooth headphones was the way it affected my posture and stride. I never realized that I actually carried my head stiff and straight to avoid snagging the cord on my shirt or arm and popping the buds right out of my ears.

If you don’t mind charging your headphones once or twice a week, and spending $140 on headphones in exchange for cutting the cord (you get about 8 hours of use per charge), you can’t do better than the Jaybird Bluebud X.

They have fantastic bass, are light, stay put without chafing, and have a lifetime sweatproof warranty. I’ve personally recommended these to several people who have all have reported back that they are extremely happy. We like these a tiny bit better than the Sol Relays in terms of sound balance, but the need to charge, the extra cost, and the tricky setup meant they were just barely edged out as our top pick. Still, you can buy these with confidence.

Open ear and budget exercise headphones.

The SOL and Jaybirds are our picks, but if you want to spend a lot less, the Koss Fitclips go over your ears and cost about $16. They don’t sound anywhere as good as our main picks, but they’re also much, much less money. If you want to spend a little more and get a microphone for taking phone calls on your runs, the $42 Skullcandy Chops are our pick. Although you should be able to hear outside noise fine using these choices, for those who need a heightened sense of awareness of the outside world while they run, bike, or exercise, the inexpensive $20 Panasonic RP-HS34 headphones are our favorite budget-friendly unsealed set.

How did we test?

I started out by researching professional reviews from fitness journalists as well as pro audio writers, users, bloggers, and forums members. This eventually lead us to try out about 38 models, narrowed down from the original 75 models we considered.

I burned in every model and then turned them over to our expert panel for audio testing.

One of the tables full of sport headphones awaiting testing. The Wirecutter

One of the tables full of sport headphones awaiting testing.

After I had the top-rated choices in those categories, I took to the track and ran half a mile with each pair of headphones. Then, to check durability, I connected each headphone to a portable speaker, held the headphones from where they would connect to your ear and dropped the speaker from a height several times to test the cord. Next, I put the headphones in their included cases or bags and shook, kicked, sat on, mashed, and smooshed the bag vigorously to simulate abuse in gym bags and workouts.

Because all of that wasn’t enough, I next tested water resistance. Each headphone was sprayed with a water-filled utility misting bottle, and then plugged in to see how they worked when sweated on. Yes, I endured 10 wet-willies for you.

In closing

After testing all those headphones in all the different ways that exercise headphones should be tested, it’s pretty clear to me that the SOL Republic Relays are the best headphones for most people. And for those who want wireless, open-ear, or budget picks, we have those recommendations covered as well.

This guide may have been updated. To see the current recommendation please go to The Wirecutter.com

TIME motherhood

If You’re Fat, Blame Your Mom, Says Controversial PSA

Even if you're a full-grown adult

A startling Public Service Announcement from Children’s Healthcare of Atlanta has a harsh message for moms: if your child is fat, it’s your fault, even if he’s not a child anymore.

The video starts with a 32-year-old, 300-lb man, Jim, on the operating table after he’s just had a heart attack as life flashes backwards before his eyes. It’s a series of unhealthy choices, like ordering fast food and sitting on the couch, interspersed with warnings from doctors about his weight getting out of control. But as the flashbacks go further and further back, more of the blame gets shifted onto his mother– she took him to get fast food, she let him drink sugary juice, she even fed him french fries when he was a baby. “It’s the only thing that’ll make him stop [crying,]” she responds when her skeptical friend says “I still can’t believe you give this child french fries.”

The PSA ends with the text: “Your child’s future doesn’t have to look like this,” placing the blame for the adult man’s weight squarely on his mom.

While there are points where the mom does seem to be encouraging unhealthy behavior, like feeding a baby french fries, she also appears to care about his excessive weight gain. She buys him a treadmill, takes him to the doctor, and does other things to help him slim down. The organization even included a fake diary, called “Confessions of Jim’s Mom,” in which she describes how difficult it is to make healthy choices for her son. It includes “confessions” like:

I’m a little concerned about an article I read about juice being bad because it’s full of sugar. But if I take away the sippy, Jimmy throws an even bigger fit. What’s a tired mama to do? (I say, give the boy his juice. What’s a little extra sugar when it makes him so happy—and keeps me sane!?)

And:

I love my son with all my heart and I want him to be healthy. But I honestly don’t know how or where to start. Deep down, I wonder if I’m to blame for his weight problem. But if I force him to eat food he dislikes and do activities he hates (while the jocks tease him even more), he’ll resent me. I just want my boy to be happy.

On the one hand, numerous studies have shown that parents influence everything about their child’s weight, from their genetic makeup to their eating habits. But isn’t a 32-year old man responsible for himself at a certain point? Is it really fair to blame the mom entirely for something that an adult man has the power to change?

Children’s Healthcare of Atlanta seems to acknowledge that this PSA could cause a lot of guilt. “As parents (and humans), we’ve all made decisions that didn’t look too good in hindsight,” they say on their website. “But today, right now, we have an opportunity for a life changing do-over. It’s true. We can rewind the future by doing something differently today, and literally change our story’s ending.”

But is it too late for moms of obese adults? Is it really all their fault?

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