Do you also love the Dutch winter weather? We sure do! Especially when we get to go ice skating! You can burn around 400 kcal per hour while skating — that’s comparable to a run. You burn so many calories because your whole body is engaged: you need to move forward and stay balanced. It’s…
The best form of exercise is the one you actually do. A great way to get cardio in is through Zone 2 training. Below you’ll read all about its benefits and how to apply it in your own routine. What is Zone 2 cardio?Zone 2 cardio is a form of exercise where your heart rate…
Many people want to lose a few kilos. But what if it just isn’t working? Read about the 7 most common mistakes and tackle those extra pounds effectively! 1. Eating too littleAt the top of the list: eating too little in an effort to lose weight quickly. But rapid weight loss often leads to a…
Squats may be the most well-known exercise for your legs and glutes, but doing an exercise on one leg can be just as effective for toning your lower body! Our favorite? The single-leg deadlift. Here’s how to do it: Start with your feet hip-width apart. Shift your weight onto your right leg and keep it…
Imagine a miracle cure that can prevent obesity and diabetes, lower the risk of certain types of cancer, relieve depression and anxiety, increase mobility, and reduce the risk of hip fractures by 40%. A remedy that even slows the progression of Alzheimer’s disease and gives you more energy! What is this miracle cure?The miracle is:…
Is circuit training the most efficient way to train?There have been many fitness trends that have come and gone. Do you remember Tae Bo, with Billy Blanks? You don’t see it much anymore, but it was hugely popular in the 90s. Circuit training, however, seems to be a lasting one, and today we’ll take a…
If you want to lose weight, you need to consume fewer calories than you burn. Simple.And the good news is: your body already burns quite a lot of calories each day without you even trying. It needs energy to digest food, grow hair and nails, and keep your heart beating. Even while you sleep, you…
Daily movement is one of the most important types of physical activity — because you do it most often. In fact, healthy daily movement does more for your health than an hour at the gym. So how can you build more movement into your daily life? An easy one: take the stairs instead of the…
Training for a long-distance run is tough and usually requires many hours of training. But is there a faster alternative? For some people, this might be Sportrusten — a method that claims nearly anyone who can run 10 kilometers in 65 minutes can prepare for a marathon in just 100 days. The training plan consists…
Obesity is a major issue in the Netherlands. This month, new data revealed that over 100,000 adults are morbidly obese — the most severe form of overweight. To prevent this number from rising, it’s important that young people stay active. Unfortunately, only 55% of children aged 4 to 12 met the recommended physical activity guidelines.According…
It’s all the rage: working out with resistance bands. But what can you actually do with them?These bands are inexpensive, easy to carry — just roll them up and toss them in your bag.They also allow you to train muscle groups that are harder to target with free weights or machines. Here are some exercises…
When is muscle soreness a good sign, and when should you be careful to avoid injury? Every athlete knows that exercise comes with discomfort — and that’s necessary. To build stronger muscles, you need to place them under a certain amount of stress. This stress usually feels like a burning sensation during the workout and…
