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• TRX is a suspension workout system developed by a Navy SEAL to solve the problem of staying in peak physical condition while on the move and without access to the luxuries of a gym.
• The TRX System uses body weight and gravity to turn your body into your own gym machine, and it allows users to increase their flexibility and range of motion simultaneously.
• TRX has become a well-known favorite of supermodels, pro athletes, Ivy League college sports teams, and the US army.
• The system begins at $130 and can be found on Amazon or TRX.com.

What do you get when you put a Navy SEAL, a jujitsu belt, and some parachute webbing in a room together?

Well, if you’re lucky, a wildly successful world-class exercise equipment system. Supermodels, pro athletes, Ivy League college sports teams, and the US army are just a few of the more noteworthy clientele of an invention that started this way.

Randy Hetrick was a Navy SEAL squadron commander when he decided to address the problem posed by deployment: maintaining peak physical condition, but doing so without the luxury amenities of a gym. Using a jujitsu belt and parachute webbing, Hetrick created for himself the first prototype of what would years later be known as the TRX suspension system.

The TRX system is a highly portable performance training tool that leverages gravity and the user's body weight to complete hundreds of exercises. By using gravity and weight, the TRX makes for better balance, strength, flexibility, and core stability simultaneously. 

The concept is pretty simple: use body weight and gravity to manipulate the body you have into creating the one that you want. In essence, TRX makes your body act as your machine. 

There are some obvious advantages to this. When you're only using gravity and your own body weight as your main workout tools, the need for expensive machines is eliminated, (though, of course, the option to supplement is always there). Suspension training hits much the same sweet spot as low-impact sports like swimming also, going easier on the joints and reducing the risk of injury while still getting the heart pumping and torching calories.  

And similar to rolling around in a pool, your range of motion is more complete, more fluid, and you can build lean muscle while simultaneously gaining flexibility and mobility — like you would be able to do with yoga and pilates exercises, just a bit more drastically. You don't have the limitations of 90-degree angles and can expand in your space, utilizing muscles that traditional equipment won't reach or cultivate. 

Another benefit is that you control the pace, the resistance, and how far you push yourself. If you're like me, it's actually easier to test your physical limits when on your own and isolated, comparing your progress against yourself instead of the person next to you. 

Classes are loud and crowded, running can get repetitive, and things like Crossfit can feel more intimidating than immediately useful. And if you want the benefits of a class without the bill or the trek, you can tune into classes TRX broadcasts live on Periscope occasionally.

But perhaps the really major selling point of TRX is its unparalleled versatility. You only have to take a look at their Instagram account to see that users really are taking their TRX equipment outdoors to parks, beaches, mountains, and anything that they can wrap their gear around. If you get bored with your routine, you can switch up the landscape. And if you're traveling for work or stuck at home watching the kids, there's no real excuse to break from your routine. And minus the prep and travel time to the gym, you might find workouts actually easier to commit to. 

Instead of using solely weight machines, TRX allows you to build functional strength — the strength that applies to real life. Your muscles are adjusting and growing to accommodate the fluid and practical challenges posed to it by the very body that's changing. Your muscles are pitted against each other, rather than an external object. You aren't just pressing down and up on a machine, but moving in and out of different challenges to whole muscle groups, getting a more complete and effective workout, organically, with a body that will actually serve your everyday life. You don't need to worry about ending your routine with a lopsidedly toned left bicep in comparison to right most likely either.

Even though it's the same equipment supermodels use to get in shape after having a baby or pro football players use to stay lithe and fit, it's actually extremely affordable.  Their most minimal option is just $130, with most sitting in the $150 range, and the most expensive, the TRX Tactical Gym that the US Armed Forces use, is $250. When you consider the added benefits of not really needing to buy a gym membership or pay $20 for every yoga class, it's a pretty great deal if you can trust yourself to use it.

Hetrick has been featured on HISTORY's "Million Dollar Genius" and has expanded the company to include apparel, workout programs, accessories, training tools, and different versions of the classic TRX training equipment.

It's not exactly hard to award some credence in good faith to the equipment alone for the fast success. In five years, Hetrick went from selling the equipment out of the back of his car to pairing with NFL quarterback Drew Brees and being adopted as a staple component in US Marine Corps training.

It started with the simple task of using the most minimal tools to challenge the body into SEAL-grade excellence, and it's evolved into defining what exactly suspension training is and means. But for efficacy, portability, affordability, and a star-studded following that truly swears by its abilities, it's not exactly difficult to imagine why the TRX has been met with such success.

If you're interested in trying it out, you can buy it on Amazon or TRX's site.

This article was originally published on 3/30/2017.

SEE ALSO: 5 things you didn't know you needed for your next workout

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• Demi Lovato recently spoke to INSIDER about maintaining a healthy relationship with exercise throughout her eating disorder recovery.
• She said that finding a balance in her workout routine is "a daily thing" and a "learning process."
• "I make exercise a priority just because of what it does for my mind. I live in less shame and guilt surrounding food when I'm exercising."

Demi Lovato is open with fans about her history with eating disorders. She often uses social media to post body-positive photos and even to highlight her "flaws" as an act of self-love. But as anyone who has faced similar struggles will know, recovery is an uphill battle— and Lovato's journey includes maintaining a healthy relationship with exercise.

Although the "Sorry Not Sorry" singer is committed to promoting a balanced lifestyle, she still struggles with obsessive or toxic tendencies. Lovato told INSIDER that reminding herself to train healthily is "a daily thing."

"I find myself sometimes exercising too much. Sometimes I find myself not exercising enough," she said. "I think that it's this gray area. At one point in my recovery, I was exercising two to three times a day. Now when I look back on that, I'm like 'OK, I wasn't in my eating disorder completely but I was teetering on the edge.' It's a learning process."

Lovato credits her dietitian with helping to keep her grounded in healthy habits.

"She tells me that if it ever starts to feel like a punishment, then don't do it. If it ever starts to feel like it's never enough, check in with yourself," Lovato told INSIDER. "Right now, I'm devoting one hour a day. I used to devote more time to that, sometimes it's an hour and a half, but no more than that. I try to maintain a healthy relationship with it."

The "Confident" singer has found strength and comfort in "combative" exercises. She's a blue belt in jujitsu and also practices boxing and Muay Thai.

"I get so bored in yoga and running on the treadmill, or even running outside. I get so bored with that. And those are the things that kind of feel like punishments to me — when you're in the gym and you're forcing yourself to get on a treadmill or an elliptical," Lovato told INSIDER.

As InStyle reported, when Lovato is home in California, she works out at Unbreakable Performance Center in West Hollywood nearly every day. Mike Bayer, a personal development coach who co-owns CAST Centers with Lovato, introduced her to the exclusive gym.

"What I was looking for for Demi was a community. I feel like that's something that celebrities lack, a community where they're just another person there. [Unbreakable] is an awesome, loving community of people that are extremely supportive of each other," Bayer told INSIDER.

He also noted that exercise has given her a hobby, which is helpful in recovery — and that earning belts in jujitsu is a reward system similar to celebrating milestones in sobriety.

"I've found that it's exciting for me to have goals in my fitness routine, where it's not just about wanting to lose weight or wanting to get my stamina up — it's actual belt colors that I want to get to someday," Lovato told INSIDER. "I want to be a black belt in jujitsu. I think that I can get there if I just don't give up."

Although Lovato said that it's difficult for her to train whenever she wants, considering her tour schedule and that she's often on the road, she is committed to her goals and to cultivating mental wellness.

"I make exercise a priority just because of what it does for my mind. I live in less shame and guilt surrounding food when I'm exercising," she told INSIDER. "It definitely balances out my life and my busy schedule."

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NOW WATCH: These 3D printed homes can be constructed for $4,000 — and they might change the approach to underdeveloped housing

• Chris Jones proposed to his girlfriend, Katie Parker, in the middle of the London Marathon on Sunday.
• He was wearing a dinosaur costume.
• A video of Parker joyously freaking out went viral.
• Jones said he ran the marathon in a dinosaur costume to raise money for the children's hospital that treated his cousin who was infected with a rare and deadly flesh-eating virus.
  

At Sunday's London Marathon, Chris Jones ran all 26.2 miles while wearing a Tyrannosaurus Rex costume.

But halfway through, he zipped off his dinosaur costume and proposed to his girlfriend, Katie Parker.

"I've been planning for about a year now," Jones told INSIDER. "She was surprised. She had no idea."

Jones ran the marathon in costume to raise money for the Evelina Children's Hospital, which treated his cousin James when he was infected and nearly killed by a rare, flesh-eating virus when he was 20 months old.

After two months of constant treatment in the hospital, James was finally cured. Now, about six years later, Jones said the apparent under-funding of the National Health Service in the UK, which pays for treatment like what Jones received, inspired him to raise money for the hospital.

"It was like a really rare strain at the time," Jones said. "They had to research and develop whilst they were treating him. They probably operated him maybe 20 or 30 times to basically repair his upper arm."

Jones ran the marathon with Parker's father, Phil Parker, who carried the ring and was dressed as a "Jurassic Park" ranger. The two arranged for a group of around 20 friends and family members to be at a "cheer point" on Tower Bridge, around halfway through the marathon's course.

"It was very emotional. She cried. I cried. Her dad cried. Everyone cried," Jones said. "Everyone was just in shock."

A BBC reporter interviewed the couple after the proposal. Parker's overjoyed reaction went viral.

Later on, Jones posted the full proposal video on Twitter.

But after the proposal, Jones had to go. He had 14 miles left in the marathon.

"I had to go run the second half of the race," Jones said. "She was like, 'Oh, he's gone now?'"

Jones finished the marathon in about six hours — still wearing the T-Rex costume.

Afterward, he and Parker attended a party thrown by the Evelina Children's Hospital charity. He raised nearly $3,700.

James is seven now. Jones says he's doing well.

"He's about the most active, sporty little child you can find," Jones said. "He runs around, winning football trophies. At the time, we all thought it was definitely life-threatening, and the hospital did just such a great job of getting him back into health."

As for the T-Rex costume, he said we haven't seen the last of it.

"I won't be walking down the aisle with it," Jones said. "But I might make a speech with it."

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NOW WATCH: Google, Apple, and Amazon are in a war that no one will win

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• Vivobarefoot shoes mimic the natural shape of your foot and provide minimal cushioning for maximum sensory feedback.
• The pair I tried, the Kanna ($125) are the most useful and versatile shoes I've added to my closet in a long time.
• The Kanna is stylish, comfortable, breathable, and roll up to the size of a pair of socks so I can carry them in my purse or crowded carry-on.
• You can find them at Vivobarefoot.com or Zappos. 

Let me begin by saying that I have never been one to proselytizes shoes that look like gloves for your feet. I am no convert. And while I do prefer going barefoot, the surprise-ridden sidewalks of NYC have completely tampered the impulse. 

Having said that, clunky sneakers and boots make walking in the city a tiring, sweaty affair. So when Vivobarefoot sent a pair of their new sneakers — the vegan Kannas, ($125)— to try out, I was excited by the prospect to potentially discover the same fervor those glove-shoe missionaries seem to have.

After a month of using them multiple times a week, I can honestly say I rely on these shoes more than any other pair in my closet. Their versatility is unprecedented for me. I’ll get into the nitty gritty below, but they deliver on packability, versatility, style, comfort, and a lightweight construction I am consistently impressed by. They are extremely minimal (meaning minimal cushioning), but the trade-off is worth it.

Vivobarefoot is a pretty recognizable name in minimalist, almost-barefoot footwear. According to the company, the human foot is a biomechanical masterpiece that can cope with more than we ask it to nowadays: “by cramming it into a modern shoe, you negate its natural function.” Your feet have 200,000 nerves in them — the same as your hands. By loading up on padding, you muffle the sensory feedback your brain would otherwise receive, resulting in clumsier, less skillful movement.

It reminds me of the logic oft-repeated in my sports of choice — kickboxing and yoga. Participants are asked not to wear shoes so that they can more actively and fluidly engage all parts of their body — through sensory feedback, and by more literally building flexibility and strength in every muscle group — all the way down to your toes.

Vivobarefoot shoes are made from thin, puncture-resistant soles with no heel or support. In theory, they allow your 200,000 nerves to better provide your brain with the sensory feedback that enables you to move with greater agility and skill. Or, if you aren't planning to use them for added agility, it's as close in weight and breathability to wearing nothing as you can get without being poked by sidewalk glass. 

Vivo shoes are also purposefully wide. Wide shoes allow your toes (especially your big toes) to provide a stable base of support. This “foot shaped” design enables your feet to move closer to how nature intended — whether you’re clambering over rocks or pirouetting. This wide shape, though, may come with an adjustment period. I order my typical size 9, but I may have thought they were too big if I hadn’t known what to expect.

I’m not sure what my nana would say about arch support looking at these, but at the moment I’m too happy with the product to care.

If you’re looking for cushion, you have come to the wrong place. Vivo shoes truly don’t have a heel or sole — which is why they can roll up into a ball to be stuffed in your bag. However, I don’t find them uncomfortable. There was some sensitivity — though nothing drastic by any means —when I ran six miles in them on the treadmill, and after spending a long day of walking around the hard concrete of the city, though. And since we learn "bad" (or, unnatural) posture and gait habits as we grow up, Vivobarefoot recommends ‘walking before you can run’ in their shoes — getting used to the flexibility and unusual muscle engagement before stretching yourself too far.

In fact, the company says that if you plan to stick to jogging (characterized by “long sticky heel-striking strides") the more cushioning the better — and you should stick to what you know and enjoy.

When I did some preliminary research online, I found that there were a decent amount of negative reviews (mostly pertaining to poor customer service, which I myself did not experience) — which surprised me. If you want to mitigate that concern, you might want to do your shopping on Zappos (though the newest iteration, the women's Kanna, is only available at Vivobarefoot so far).

As I’ve mentioned, I love these shoes. I did not expect to love them, and yet here we are. The black Kanna is stylish and goes with a pair of jean shorts as well as workout leggings, the construction is impressively lightweight and exceedingly breathable, and they pack down to almost nothing (really) — making them ideal for a packed work purse, carry-on, or gym bag on long days.

All in all, if you value breathability, versatility, and packability in your shoes, this is one of your best options. In my experience, Vivobarefoot's Kanna is impressively versatile and delivers on its claims of comfort, breathability, and lightweight construction. The fact that it can be folded up into the size of a pair of socks makes it my go-to for most days that require multiple activities, and even if you don't use them for the added agility they promise, the Vivobarefoot shoes deliver on everyday usefulness like few other pairs in my closet. For $125, they're a great buy if you think you'll use them. 

Shop Vivo shoes at Vivobarefoot or Zappos

Shop Vivobarefoot's Kanna, $125 [currently only available at Vivobarefoot]

SEE ALSO: 10 stylish sneakers to buy that aren't going to sell out in seconds

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If the last few years fell short of motivating you into six pack abs and easy breathing during the company 5K, then you might benefit from a couple fitness hack tools in 2018. They help remove the roadblocks between you and your goal and optimize the effort you're already giving. 

Some are no-brainers — cult-favorite socks, fantastic wireless headphones, and maybe even an app that can help you navigate the landscape of routines by generating one for you. If you hate working out in front of other people or want to focus on safe but effective routines that are travel-friendly, check out the cult-favorite TRX systems. 

Some, however, lay just to the side of the beaten path. Instead of sit-ups, try an ab wheel. Instead of doing mountain climbers for 30 seconds before diagnosing the awkward motion as a hoax, grab $13 sliders to make your motions smoother, deeper, and more enjoyable so you have fewer excuses. 

Below are 7 tools you might not think of buying but have the potential to make a big difference to your workout routine: 

SEE ALSO: 26 of the best workout accessories you can get for under $50

Battling ropes

Steadily rising in popularity over the last few years, battling ropes might be something you've seen in your local gym or broadcasted as an intrinsic part of a celebrity workout regime.

The idea is that these thicker-than-average ropes are not only a fun new way to work in your cardio, but that the actions required to move them will more dynamically engage muscle groups all over the body. It's a great way to work up a sweat at the same time you work out the entire body using one tool.

Get your own to and set up on a hook or anchor to a pole or tire for a great at-home workout. 

Titan Poly Battle Rope, various sizes and widths, available on Amazon, $40.99 - $102.99

*Note: Currently unavailable

Exercise sliders

Use the slick side for carpets and the foam side for hard surfaces to improve a nearly endless number of exercises. It's a cheap way to make motions like mountain climbers, lunges, and reverse crunches more effective and enjoyable to do, so you have fewer reasons to put exercises off. For $13, it might wind up being one of the best buys you make to help you stay true to your resolution to work out more. 

Double-Sided Elite Sportz Exercise Sliders, available on Amazon, $11.45

Leggings with built-in resistance bands

Physiclo's leggings with built-in resistance bands have to be among my favorite fitness hacks that I've found while on the job here.

They can be a challenge to get on and off and the fit might not be as flattering as your pair from Lululemon, but they're an actually helpful innovation to fitness in a sea of gimmicks. 

While working at an NYU rehabilitation center, co-founder Frank Yao and his fellow med students and physicians wanted to make it easier for patients to improve their fitness with limited time and fewer opportunities. "Resistance clothing" helped patients turn everyday activities into opportunities to improve physical fitness and tone muscle. 

The same benefits apply to athletes and casual gym-goers. You can find a full review here, but if you're looking for a way to optimize everyday errands to arduous gym sessions, you might want to look into checking out a pair of Physiclo's resistance leggings yourself.

Women's Pro Resistance Tights, available on Amazon and Physiclo, $125

Men's Pro Resistance Tights, available on Amazon and Physiclo, $125

• Whether you're new to exercising or have been at it for years, you may unknowingly be making some pretty serious mistakes.
• We spoke to nine fitness experts to figure out which seemingly harmless exercise habits might actually be hurting you or causing injury.
• From the way you're stretching (or not stretching!) to doing the same workout every day, you might be putting your body through unnecessary stress and pain.

Whether you're an exercise newbie or you've been on your fitness grind for years, there's no doubt you enjoy the many feel-good benefits of exercise on your physical and mental health—  regular exercise is great for your brain and body, and challenging your body just feels awesome.

But plenty of common workout habits are actually kind of dangerous, and you may unknowingly be hurting yourself in the process. INSIDER spoke with nine fitness experts who gave us the low-down on common habits that are not only ruining your workouts but also potentially causing you to injure yourself.

You're working out every single day.

Although it's true that getting regular exercise is awesome for your body, you absolutely need to give yourself adequate rest. According to Dr. Chelsea Axe, DC, CSCS and fitness expert at DrAxe.com, there are some potentially risky (and even life-threatening!) side effects of not giving your body the rest it needs.

"The side effects of overtraining are real and can range from mild to potentially life-threatening. Consistently skipping our rest days and overtraining can lead to poor performance and excess fatigue, thanks to [the] negative impacts not just on your muscles, but your metabolic, immune and hormonal systems, too," she told INSIDER.

Another possible result? Weight gain — which is likely the opposite of what you're looking for. "Another common consequence of too much training is actually weight gain. Failing to use your rest days, you risk chronically elevated cortisol levels, which impairs insulin sensitivity and puts your body into fat-storing mode," Dr. Axe said.

Cortisol is a hormone your body produces when it's under stress—too much cortisol is not good for your muscles.

There are a myriad other physical issues associated with excessive exercise, according to Dr. Axe. She notes "joint pain, signs of adrenal fatigue, digestive issues, irritability, insomnia and irregular periods for women are all other warning signs that you're in dire need of more rest days."

One other seriously scary side effect is a higher risk of depression. Dr. Axe notes that it's "one of the most surprising and serious impacts of overtraining and skipping rest days over the long term," adding, "Miami University researchers found that overtraining coincided with increased depression symptoms and suicidal behaviors related to growing pain insensitivity."

Dr. Axe advises that you "pay attention to the other things going on in your life, too." She notes, "If you're experiencing a few days of extreme psychological stress, counter that with more yoga or stretching … It's most likely just what your adrenals really need." Even athletes are sure to take regular rest days, and it's critical that you do, too.

You're a "weekend warrior," saving workouts for your days off.

As our schedules get increasingly busier, it's easy to compensate by saving intense workouts for weekends and days off instead of trying to squeeze them in during the week. This is a bad idea, according to Dr. Axe.

"One of the most serious threats of playing the weekend warrior game is a condition called rhabdomyolysis," she explained. Often associated with 'crush' injuries that happen during terrorist attacks, natural disasters, war or car accidents, it can also be triggered by a single case of overtraining.

If it sounds scary, that's because it is.

"Rhabdomyolysis, known as rhabdo, is a complex condition that is triggered by the rapid breakdown of skeletal muscle," Dr. Axe told INSIDER. "This breakdown leads to muscle proteins leaking out of the cells and into the bloodstream. People who de-conditioned and jump fast into training are at an elevated risk of rhabdo, a condition that can ultimately lead to everything from an electrolyte imbalance to acute renal failure."

You're only doing one type of workout.

Maybe you're addicted to that spin bike or prefer to crush it in the weight room, thinking that as long as you're not sitting on the couch all day, it's better than nothing. And although that is true, you've got to switch up your workouts often, if only to prevent injury.

According to Tyler Spraul, a certified strength and conditioning specialist and the head trainer at Exercise.com, there are a few issues with sticking to the same exact fitness routine.

"This can hurt you in a few ways," he told us. "You're only going to get better in that one area — whatever it is that you're focusing on. If you want to be more well-rounded, you need to try different exercises and workout styles! Even professional athletes need to have strong foundations in more general parts of fitness like conditioning, mobility, moving through different planes, etc. instead of only training the specific moves they use at work."

Plus, the effects on the muscles you're working — and not working — are potentially detrimental.

"If you're only doing one thing, chances are that you will build up a lot of imbalances between different muscle groups, and maybe even from one side of your body to the other. While muscle imbalances are common and not usually problematic, if you only do one thing year after year, you're going to run into trouble," he told us. "You also need to be on the lookout for signs of overuse. Repeating the same motions over and over can cause problems, particularly if your form isn't spot on"

He also noted that if you're feeling pain or soreness in your joints and ligaments instead of your muscles, that something's not right.

• Sometimes we don't see the results we'd like to from our workouts.
• But that doesn't mean your exercise routine isn't enough.
• If you are hitting your workout goals, maintaining a healthy lifestyle outside of the gym, and your metabolism is working well, your workouts are probably enough.

Few things are as discouraging as heading to the gym regularly and not seeing results. Unfortunately though, at some point if you've started working out, it feels as if everything you're doing is in vain.

Although amping up your workouts may be your first response — just like it was for me — sometimes it's better to look for the subtle signs that are you in fact getting enough exercise. Andrea Fornarola, founder of Elements Fitness Studio, told INSIDER that there are plenty of other ways to determine if your current workout routine is enough.

"There is a super fine line between hitting it hard, and then working out too much. Usually people think that the more you workout the better it is, but that's not always the case," she said. "If you are exercising three to four times a week, and hitting your target heart rate for at least 30 minutes, you are most likely working out enough — even if it doesn't feel like it. It's better to work smarter not harder."

Need more proof that you're workouts are doing their job even if it feels like you're not doing enough? Here are seven signs that your workouts are going better than you think.

You walk a lot on a daily basis.

Over the last few years, counting steps has become all the rage in monitoring cardio intake, and according to Jeana Anderson Cohen, founder of the wellness company A Sweat Life, you should still consider your steps part of your workout routine.

"Counting your steps is a great way to attune yourself to the amount of daily activity you're actually getting," she told INSIDER. "Even if you didn't fit a gym-session in, those 15,000 steps you enjoyed walking your dog, catching a bus, and taking your conference call as you walked your office count against your activity needs."

Cardio doesn't always need to be on a treadmill. You can sometimes get the proper amount needed by just doing your day-to-day activities.

You're reaching your goals.

Working out can seem pointless if you haven't put your eye on a prize. That's why Dr. Kevin Kinney, a chiropractic doctor and wellness expert, told INSIDER that you should be keeping track of your goals.

"The simplest way to know that you are working out enough is to set and keep track of your progress through measurable goals," he said. "Whether the goal is increasing in weight, repetitions, strength, flexibility, speed, or distance. If you are consistently hitting and exceeding that thing, then you are on a healthy regimen. Goals should challenge you but also be achievable and practical."

Set a workout routine each week that will increase from your previous week's goals.

You're hitting your target time.

According to Cohen, if you're starting to feel as if your workout isn't getting the job done, consider the amount of time you've been working out.

"Steady state cardio — or LISS (low intensity steady state) workouts — can be judged on time," she said. "From power walking to jogging, settle into a pace that's a 5 to 6 on a scale of 1 to 10 for you and hang out there for 45 to 60 minutes. Even if it feels like you're not working hard enough, LISS is an important part of your fitness mix."

You never want to overdo it just to make yourself feel like you've worked out. Pay attention to how your body reacts to your workout.

• Combat sports are more popular than ever in the fitness world.
• Boxing is on the radar of most mainstream gym-goers these days, but kickboxing classes are also on the rise.
• We visited a boutique kickboxing studio in central London to put the workout to the test.
• Flykick's founders spoke to Business Insider about the muscles you work in a kickboxing class compared to boxing.
• Scroll down for our verdict.

Boxing was one of the biggest fitness trends of 2017 — and if you're partial to throwing a punch or two on the bag, then you might want to give kickboxing a go.

Its champions say you'll get a better full body workout and ultimately burn more calories in a kickboxing class — so we went to Flykick, a new pay-as-you-go kickboxing gym that recently opened in Central London, to see how it compares to boxing.

The gym is owned by American former venture capitalist Charlie Kemper and Irishman Ben Leonard-Kane, an ex-management consultant and COO.

The pair, who had both been practising kickboxing or Muay Thai for a number of years, left the corporate world to embrace their passions for fitness.

They've also brought Greg Wootton, a professional Thai boxer and two-time world champion, on board as a coach.

Boxing vs. kickboxing

Thanks to the likes of the Victoria's Secret crowd, boxing is on the radar of most mainstream gym-goers these days. Many celebrities and influencers claim it's the best way to get shredded.

However, Leonard-Kane argues that you'll gain significantly more from a kickboxing class.

When you first start out boxing, you won't initially get a good full body workout, he said. "Obviously the conditioning side of it it is, but you’re not kicking, and you're probably not transferring your weight properly. You're not ducking shots, so your legs aren’t getting a workout.

"From day one here, even if you haven’t done a kickboxing class before, your legs are going to get a good workout. If you're standing on one leg, you're strengthening that leg, and kicking with the other — you're engaging all of the big muscles in your legs, the quads, glutes, hamstrings, that are much bigger than the muscles in our upper body."

Three classes in one

As with many boutique boxing classes, Flykick's 55-minute session is divided into sections, in this case three.

You begin with a high-intensity-interval training session — which is like a hard HIIT class in and of itself. Think one-minute non-stop tuck jumps, then another of burpees, and another of squat jumps — the jumping is relentless.

Once you've got your heart racing – which trust me, you will – it's eight minutes of flow before hitting the bag.

"Stretching is the element that gets neglected most in high-intensity workouts because people put it at the end," said Leonard-Kane. "People nip out because they want to be the first in the showers. I've put it in the middle so it's compulsory. You can't miss it by coming in late or leaving early."

He added that it's particularly important to stretch your legs properly if you're kicking at rib height, but that it also allows for social interactions: "I can't ask you what you did at the weekend when I'm asking you to do one minute of burpees!"

They also throw a mini-ab burning circuit in right at the end, just for fun.

Disguising the burn

Kickboxing is very core-centric, added Kemper. He says you spend most of the class engaging your abs like you would in a plank, but you last longer because you're kicking and punching, which in turn distracts you from how much you're working the core, "try holding a plank for 55 minutes," he said.

"It’s just disguised," Leonard-Kane went on. "You're standing on one leg and rotating the weight of your body around that one leg. It’s almost impossible to do an isolated core exercise that's going to pull in so many muscle groups."

He added that everyone will come out of a kickboxing class feeling different little muscles that they never knew they had.

The personal touch

With the added kicks, there's more choreography to learn in a kickboxing class than your average boxing class.

And Leonard-Kane and his team of trainers are meticulous about correcting your moves. They man each class with at least two trainers, to the point where after a few 2.5 minute rounds on the bag, you might actually start to dread seeing the blue vested-instructor approach you.

"Learning a skill is what makes young professionals tick," Leonard-Kane said. "That's why we'll always have two to three instructors in a class, to actually give people at least one, if not two, meaningful interactions while they're on the bag to help them progress — that's a real USP for us.

Kemper added: "If someone can give you one tip every class, you’ll want to come back for one more tip next time."

'When you strike something, it feels good'

Leonard-Kane says that as you learn the craft, the class will become more enjoyable.

"Once you put a bit of concentrated effort into getting the basics right, when you learn to transfer your weight you’ll be able to hit harder, which is enjoyable and a stress release. It also makes you stronger and means you're burning more calories — it’s all self-propelling."

"And kicking is fun," Kemper added. "Even if you’re not doing it right, football is built around people kicking a ball because when you strike something it feels good. A lot of people [that come here] say they've never kicked something before."

Our verdict?

When I put the class to the test, I found it challenging. The kicks make the sequences trickier to get a hang of, and coordination really is key, so it might be easier if you've done a few boxing classes to begin with.

The class felt much longer than my usual HIIT class — which admittedly is only 30 minutes — and I was definitely worked harder than I have been for a while in a class. There was no slacking allowed!

I saw a few seemingly fit men and women taking breaths with their heads in their hands or leaning on the walls in between pounding the bag — so I certainly wasn't alone.

But the following day I could feel muscles in my back that I haven't felt since the time I kayaked down a river for four hours straight— and my glutes and backs of my legs felt noticeably tighter after just one session.

I'll be back — but maybe after a few more boxing classes, to get a grounding first.

SEE ALSO: The personal trainer brothers of Jourdan Dunn and Rosie Huntington-Whiteley share the single most important thing you should do after a workout

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• Beck Jackson, 23, is a fitnessInstagram personality based in Australia. 
• On April 19, she posted before-and-after photos that show her body got "softer" over a period of four months.
• In the caption she wrote that her body changed because she was busy living life — and she doesn't feel unhappy or unhealthy because of it.
• It's a good reminder that it's normal for bodies to fluctuate — and that gaining weight or losing muscle tone aren't necessarily bad things.

An Australian fitness personality took to Instagram last week to share a different kind of before-and-after photo: One that shows off a loss of muscle tone and some weight gain. 

In a photo collage posted to her account on April 19, 23-year-old Beck Jackson compared two photos of herself side-by-side. The photo on the left shows Jackson in a bikini, with visibly defined ab muscles. It's labeled, simply, "Me."

The photo on the right shows Jackson in a sports bra, her abs no longer visible and her stomach slightly rounder. This image is labeled, "Me after: Christmas, Easter, holidays and living my life."

"Your body will fluctuate so much throughout adulthood and it really shouldn't take over your life," Jackson wrote in the post's caption. "Yes I've probably gained a kilo or two ... yes I'm less toned than I was 4 months ago, no I don't think I'm unhealthy, no I'm not unhappy ... I've had fun, I've been on holidays, I've been eating amazing food, I haven't been beating myself up when I don't get to the gym because I'm too busy living my life, I've been really really HAPPY! That's why I may look a little 'softer' than I did 4 months ago."

It's true — as some commenters pointed out — that Jackson's weight gain and loss of muscle tone aren't dramatic. Even her "softer" body still conforms to the thin-but-fit ideal propagated all across Instagram.

Still, the sentiment behind the post is an important one. Many of us — no matter our size — contend with a deeply entrenched cultural belief that weight loss is worthy of celebration and weight gain is an embarrassing personal failure. 

But that belief leaves no room for real-life nuance. 

Weight loss can be a symptom of illness, for example. (In a recent Cosmopolitan article about weight bias in medicine, one woman recalled a doctor congratulating her when she dropped 30 pounds due to Lyme disease.)

Similarly, weight gain doesn't automatically indicate laziness or gluttony or downward spirals. It can signify recovery from disordered eating, as model Emily Baydor wrote in an Instagram post published in 2017.

And it can result from time well spent, good memories, and food enjoyed without guilt, as Jackson noted in her post last week. 

"Try to stay healthy, exercise regularly, but [remember] your body doesn't define who you are as a person," she wrote to close out the caption. "Your weight shouldn't control your life, and if you want to eat a bowl of ice cream after dinner — EAT A BOWL OF ICE CREAM AFTER DINNER! Because life is too short to give up those simple little pleasures."

No, a single post like this can't erase Instagram's flood of unrealistic and potentially damaging fitness imagery. But is clearly resonated with commenters, most of whom thanked Jackson for her honesty.

"Loving this message, as someone [whose] weight can fluctuate an insannneee amount very quickly, I've found it super important to not let the scales effect my wellbeing," one person wrote. 

"Really needed this," another said. "Been feeling so 'fat' and bloated and frumpy lately and need to change my method of thinking around because I've been able to enjoy life and food and shouldn't be so hard on myself."

A representative for Jackson did not immediately respond to INSIDER's request for comment. 

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NOW WATCH: Everyone is welcome at this unicorn-loving fitness studio

• Some people commit to diets but never see results.
• INSIDER spoke with two diet and fitness experts to find out why this happens.
• It's all about finding the right balance that works for your body. 

Dieting is never easy. You're either taunted by the free pizza andpastries in the break room or struggling to find the healthiest dish on the menu. But, all the challenges should be worth it when you see the progress in your body. If you're doing everything right, you're supposed to feel better and see results.

For some, those results never come even if they're putting in the effort. The truth is dieting is harder than it looks — and it already looks pretty hard. Dieting takes time a great deal of time, patience, and knowledge.

We spoke to CEO and founding dietitian at New York Nutrition Group Lisa Moskovitz and fitness expert and author of "Finding Your Fit" Kathleen Trotter to find out why some people are not seeing the expected results from their diets.

You're too concerned with calories and not enough with nutrition

From breakfast to dinner to snacks in between, it's easy to lose track of what you're eating throughout the day. While many turn to counting calories, Moskovitz says it's not a foolproof plan.

"Unless you sit down and calculate total calories—which can be very difficult, it's hard to say whether you're eating the right amount to create the calorie deficit needed for weight loss or fat burning," she said.

Trotter advised that you should be more aware of the nutritional value of food instead of counting calories. In fact, if you're eating a 100 calorie snack and it has no nutritional value, then it's not helping. Instead, turn to snacks with a slightly-higher calorie count that have a better nutritional value and will keep you full longer.

You may be stressed and sleep deprived

Your mental state has a lot of effect on your physical body, and there is a clear link between your emotions and your weight loss.

"Even with a perfect diet and plenty of activity, if you aren't getting enough Z's or have chronically high-stress levels," Moskovitz said, "your body may hold on to extra pounds and body fat instead of burning them."

Instead, carve out time in your week for extra sleep or for yoga. Meditating and calming your body can have positive effects, and you might even see faster results.

You're not eating enough

The first impulse when starting a diet is to drastically cut back on your portions. While moderation is important, you cannot starve yourself. If you're skipping meals and avoiding food, it can actually have an adverse effect.

"Under-eating can force your body to hoard or store all calories instead of burning them as a protective mechanism," Moskovitz said.  "It can also slow down your metabolism."

Just because you feel hungry, doesn't mean you're on track to lose weight. You need to find the right balance for your body.

You're eating unhealthy healthy foods

It's easy to fall into traps while dieting. If you're buying foods that are packaged as "low-fat" or "low sodium," you may be doing more harm than good. Granola bars and low-fat yogurts are not helping you lose weight. Trotter advises to stay away from packaged foods entirely.

Likewise, there are healthy foods that when eaten too much are actually unhealthy. Trotter said some of her clients eat an entire box of nuts, thinking they're making a good choice. But, in reality, the quantity is having a negative effect on their diet.

"A little bit goes a long way," Trotter says.

Your workout is too stagnant

If cardio is your jam and it's the only exercise you're doing, you may need to switch up your fitness routine.

"Instead of simply getting on an elliptical and zoning out for twenty minutes, one needs to do intervals. With intervals, you alternate between bouts of high- and low-intensity training," Trotter explained. "This places a high metabolic demand on the body and burns lots of calories in a short amount of time."

Try that Zumba class or take a stab at HIIT training. Stepping outside of your comfort zone will spark changes in your body mentally and physically.

You may be facing a larger health issue

Moskovitz pointed out that some people may not be seeing results because of a larger health issue. In some cases, it's an under-active thyroid, insulin sensitivity, or a medication you're using.

You should speak with a doctor if you're not seeing results over a long period of healthy eating and working out. But, keep in mind that progress takes time.

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This is a preview of a research report from Business Insider Intelligence, Business Insider's premium research service. To learn more about Business Insider Intelligence, click here.

Blockchain isn't just for bankers anymore. Most of the buzz around the distributed ledger has focused on its uses in finance, where it originated. But one of the most promising blockchain trends is its growing disruptive presence in the Internet of Things (IoT).

Companies are pioneering innovative new solutions that use blockchain for tasks like tracking goods as they move and change hands in the supply chain, monitoring the location and condition of assets like industrial machinery at remote work sites, or storing medical data, and they are transforming the IoT

In a new report from Business Insider Intelligence, we analyze the developing role of blockchain in the IoT ecosystem. First, we look at how blockchain works, both generally and as part of an IoT solution. We then identify the areas most suited to use blockchain as part of larger IoT projects, specifically looking into the supply chain, asset tracking and monitoring, and health care. Finally, we discuss the challenges companies looking into blockchain solutions for IoT programs will face, and explore what the future holds for blockchain in the IoT.

Here are some of the key takeaways:

• Blockchain is emerging as a key tool with numerous applications throughout the IoT. Companies are developing innovative solutions that use blockchain to cut costs and improve services.
• While solutions address a number of potential pain points in the IoT, several challenges exist that could hold back widespread adoption. These issues include blockchain’s complexity, companies’ loss of control, regulation, and hardware requirements.
• Blockchain is poised to provide a new, powerful tool for companies developing and implementing IoT solutions, offering increased versatility, security, and efficiency.

In full, the report:

• Explains how firms are already exploring ways to make use of blockchain in all sorts of IoT projects.
• Provides an overview of disruption in critical sectors including the supply chain and asset management.
• Analyzes how blockchain is poised to see rapid expansion as a tool used in IoT solutions that reduce costs, increase efficiency, and remove reliance on cloud-based platforms.

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• Janji is a running apparel startup that makes great, unique gear at accessible prices for men and women.
• The startup donates 5% of each sale to help fund clean water projects in various countries as a way of providing steady charity from the running community — instead of just on race day. 
• Each collection is inspired by a country in which Janji supports ongoing clean water efforts. Right now, you can shop the line inspired by the waves and jungles of Uganda.
• Prices range from $25 to $130.

If you've ever run a race — be it in middle school as your team’s sacrificial lamb for the 800 meter or an Iron Man of your own volition — you know how terrible it is to be thirsty at the same time. A dry throat flares hotter and tighter every time you pull air into your lungs, and limbs feel slower and heavier to carry. 

The relief that accompanies the end — and the lukewarm bottle of water that finally stops it — is all you really need to more directly appreciate a necessity most of us take for granted. 

Runners, like most athletes, have an active experience with the basics (food, water, temperate conditions) more frequently than the rest of us. And perhaps because of this connection to the fundamentals — or the clarity that accompanies endurance or the endorphins that accompany exercise — philanthropy has often coincided nicely with sports.

But that exciting, empowering act of charity demonstrated on race day can peter out with the day itself. It’s a hugely important part of the running community, but it’s not necessarily ongoing. 

That's something David Spandorfer and Michael Burnstein wanted to change when they entered a business plan competition at Washington University. A company Fun Run fundraiser for a non-profit organization, while impactful, is only one day out of the year. They wanted to provide further opportunities for runners to make a lasting and frequent impact on the world. With that in mind (and $15,000 as top prize-winners), they founded Janji — meaning “promise” in Malay. To them, it represents Janji’s promise to “run for another” — the company’s slogan.

Janji is a socially conscious running clothing company that makes impressive gear at affordable prices (from $25 for a shirt to $130 for a Windstopper) and sends 5% of each sale to help fund clean water projects in various countries. Spandorfer explains the company as "a way for runners to explore, connect, and change the world through running."

Each collection is inspired by a country in which Janji has ongoing clean water efforts. In the past, the company created unique designs for countries such as Kenya and Haiti, incorporating significant motifs from each: iconic topography, or the country's national colors and bird. The company works with local artists, fabrics, and designs to encapsulate each place's personality and diversity. This practice, though, means that each line is de facto limited edition — which is both a big perk for individuality and a con for those who miss out on a particular edition.

Right now, you can shop the line inspired by flowing waves and the jungles of Uganda. 

The original patterns are consistently exciting and beautiful, the aesthetic is edgy but clean, and the designs are surprisingly clever. You can find updates like an ergonomic 180-degree visible hood, 2-way front zippers, and oversized back zip pockets with inner media sleeves that, on first glance, look ornamental rather than hyper-functional. 

Janji sent some of this line for me to test, and I was impressed by the consistent quality. Of the leggings, crew sweater, singlet, and tee that I had a chance to put through the ringer in workouts, I liked each one, which rarely happens. Spandorfer told Business Insider that Janji is one of the fastest growing running apparel companies in the world. That doesn't surprise me, but how under-the-radar the company is certainly does. 

Janji brings together quality materials, clever design hacks, an affordable price point, and a really cool mission many runners can get behind. The success is warranted, but I wish I'd heard about them sooner. 

And while the most important aspect is that your clothes go towards ending the global water crisis, it's also an ongoing perk to have people consistently ask where you got your unique gear. And for $80 for leggings that look flattering on and also have helpful, functional updates like a back zip media pocket and perforated lower leg mesh, Janji is priced competitively. The 15% off your first order and free shipping also help.

The best deal in my opinion, though, might be their ultra-lightweight and odor resistant Feather Tees ($42 - $46). I found myself doing laundry more just so I could keep wearing it to exercise classes.

All in all, if you're looking for a way to get the most out of a win-win situation, the up-and-coming Janji doesn't require you to sacrifice quality in the name of philanthropic tendencies. You can grab a pair of figure-flattering, moisture-wicking leggings at the same time that you support ongoing (and sustainable) solutions to the global water crisis. If you love companies with positive impact and/or great running gear you're sure to get compliments on and love wearing, Janji fits that bill.

Shop the entire Janji collection here [Get 15% off your first order]

Shop Janji's Uganda collection here and 5% of your sale will automatically go to clean water initiatives in Uganda 

DON'T MISS: NFL athletes, supermodels, and the US Army all swear by this former Navy SEAL’s affordable workout gear

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• In a new study, researchers pinned down five factors that appear to be strongly linked with a significantly longer life.
• All five of the factors are related to lifestyle and include things like diet and exercise.
• Women in the study with the strongest adherence to all five factors lived an average of 14 years longer than their female peers who adopted none of them; men lived an average of 12.2 years longer.

The road to a long life is littered with hype. There are the usual suspects, like pricey pills and supplements, as well as the peculiar, such as infusions of blood from young mice or standing-room chambers pumped with sub-zero temperatures.

And then there's science.

As is frequently the case, the real ways to improve your health happen to be mundane. Thankfully, however, that also means you wield a significant amount of power over these factors. 

In a new study published in the journal Circulation, researchers at the American Heart Association pinpointed five lifestyle factors that appear to be linked with a significantly longer lifespan, judging by the outcomes of two long-term studies that involved roughly 123,000 adults.

All of the factors are things that can largely be changed, like quitting smoking or eating healthier. In the studies, women who adopted all five of the factors enjoyed roughly 14 extra years of life on average compared with their peers who adopted none of them; men got an average of an extra 12.2 years.

Keep in mind that these are averages. These conclusions do not mean that suddenly putting all five factors into practice will lengthen your life by a decade. All we can say definitively, judging by this research, is that people with these traits tend to live longer than people with few or none of them. With that in mind, here are the five factors:

At least 30 minutes of daily cardio exercise

Cardio exercise is an all-natural way to lift your mood, improve your memory, and protect your brain against age-related cognitive decline. In other words, it's the closest thing to a miracle drug that we have.

A wealth of recentresearch suggests that cardio — any type of exercise that raises your heart rate and gets you moving and sweating for a sustained period of time — has a significant and beneficial impact on the brain.

“Aerobic exercise is the key for your head, just as it is for your heart,” said a recent article in the Harvard Medical School blog“Mind and Mood.”

Most research suggests that the best type of aerobic exercise for your mind is anything you can do regularly and consistently for 30 to 45 minutes at a time, bringing it in line with the latest study findings.

Eating like a Mediterranean

It often seems like there can't be a single best diet for your health.

But a growing body of research suggests that a meal plan focusing on vegetables, protein, and healthy fats has key benefits for losing weight, keeping the mind sharp, and protecting the heart and brain as you age. The new study bolsters that research, finding that eating this way is also linked with living longer.

Like drinking, dietary habits were self-reported, but the study's general findings are supported by dozens of previous studies. Researchers looked at aspects of previously agreed-upon standards for healthy eating, including high intakes of vegetables, fruit, nuts, whole grains; healthy fats like those from fish and olive oil; and low intakes of red and processed meats, sugary beverages like soda and juice, and trans fats and salt.

Never smoking

Smoking kills. No other habit has been so strongly tied to death. In addition to cancer, smoking causes heart disease, stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease, which includes emphysema and chronic bronchitis, according to the Centers for Disease Control.

Smokers inhale burned tobacco and tar along with toxic metals like cadmium and beryllium, and elements like nickel and chromium — all of which accumulate naturally in the leaves of the tobacco plant.

So it's no surprise that the latest study found evidence that abstaining from cigarette smoking for life was linked with living longer. But if you've already smoked, the research still has good news: both quitting and cutting back were also linked with positive outcomes related to life expectancy.

"Smoking is a strong independent risk factor of cancer, diabetes mellitus, CVDs, and mortality," the researchers wrote, "and smoking cessation has been associated with a reduction of these excess risks."

Sticking to a healthy body weight

When it comes to quickly assessing the health of large groups of people, a measure called body mass index, or BMI, can be helpful. Generally speaking, a BMI of between 18.5 and 24.9 is considered within the "healthy range" for healthy adults over age 20, according to the CDC.

Because of this, it makes sense that the latest study used this BMI range to define what they considered an "optimal" body weight. Essentially, they found that people who fell within that BMI range tended to out-live people who fell outside of it and were either over- or under-weight.

From an individual perspective, however, BMI is far from a perfect means of gauging your overall health. The 1830s-era measure does not take into account a number of key health factors, including overall body fat, gender, muscle composition, or the amount of fat you're carrying around your middle, also known as abdominal fat. Abdominal fat, (as measured by your waist circumference) is emerging as a key alternative to BMI because of its strong links with heart health and diabetes. Plus, it's really easy to do.

Drinking no more than 1 to 2 alcoholic beverages a day

Several studies attempting to pin down the precise relationship between drinking and overall health have come up short, with often conflicting results.

These studies can be problematic because they include small research samples or rely on people to accurately self-report their drinking habits. Another big problem is that what most of us consider "moderate" drinking is really far from it: according to the National Institutes of Health, moderate drinking is one drink per day for a woman and two drinks per day for a man. Up to a third of Americans regularly exceed these levels.

That said, some previous research has linked such "moderate" drinking with beneficial outcomes, including a lower risk of certain diseases like diabetes.

The new study again relied on people's self-reported alcohol habits, so they need to be taken with a grain of salt. Still, the researchers concluded that one drink per day for women or two drinks per day for men was linked, on average, with a longer life.

SEE ALSO: The best ways to counter the negative effects of aging and live a long time — starting right now

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• Running can significantly improve physical and mental health.
• As a form of aerobic exercise, running can reduce stress, improve heart health, and even help alleviate symptoms of depression.
• Some researchers think running may be so good for us because it's something we evolved to do.

People are built to run — literally.

Many experts think that human bodies are shaped the way that they are because we evolved to be extremely effective endurance runners. The shapes of our hips and feet, the length of our legs, our shock-absorbing spinal discs, and our skin (and ability to sweat) make it possible for us to run mile after mile.

So it's perhaps no surprise that running is strongly associated with a number of benefits for our bodies and brains.

Many experts consider exercise to be the closest thing to a miracle drug in existence. As a form of cardio exercise that's easily accessible, running is one of the easiest ways to get some of the most important benefits of exercise.

Since it improves aerobic fitness, running is a great way to help improve cardiovascular health. Plus, it burns calories and can build strength, among other things. There's also a long list of psychological benefits runners can get from their sport.

Getting used to running if you haven't done it in a while — or ever — can be brutal.

But once your body and mind start to acclimate, running can be blissful and provide a sense of freedom.

These are some of the physical and mental health benefits of running.

SEE ALSO: Shorter, high-intensity workouts offer the same benefits as longer, moderate ones — here's how to get started and how it could transform your body

Even a 30-minute run can lift symptoms of depression and improve mood.

Spending 30 minutes on a treadmill is enough to lift the mood of someone suffering from major depressive disorder, according to one study in the journal of the American College of Sports Medicine. Even better for those who are still trying to get started with running, participants could go at a walking pace to receive the same mood-lifting benefit.

This shows that no matter what pace you're going at, moving has positive effects, and adds to the already-significant body of research showing that running and other forms of exercise can improve mood and help fight depression.

Contrary to what many people think, running actually seems to improve knee health.

Knee pain can quickly sideline a runner and is often a sign of overtraining or a need to improve form or flexibility. But even though people stop running because of knee pain, it's probably not causing knee osteoarthritis.

In one eight-year study of 2,637 participants, researchers found that the more people ran, the less likely they were to suffer from knee pain or osteoarthritis. While it's hard to say that running caused less knee pain, researchers think it could do so by helping people keep their BMI in check and their leg muscles strong. Running also strengthens bones.

Running helps young people sleep better and improves their mood and ability to focus.

In one study of 51 young people with an average age of 18, those assigned to run were found to sleep better, show signs of improved psychological functioning, and focus better during the day when compared to peers who continued without adding running to their routines. These peers were not totally sedentary and did get some exercise, but didn't add a regular running regimen. 

To get the benefits associated with running, the group ran at a moderate pace for 30 minutes a day, five days a week, for three weeks. The same benefits are likely to apply to runners of any age.

• Jennifer Garner stars in the upcoming action-thriller "Peppermint," where she plays a vigilante mom who's out for revenge.
• To prepare for the role, Garner added boxing and martial arts to her routine.
• She also engaged in daily Cryotherapy sessions and uses the famous "Body By Simone"exercise method.
• Garner's Instagram reveals that she enjoys to grow her own food and cook meals herself, which allows for a more organic and healthy diet.

Jennifer Garner has been making headlines again, and this time it's not for doting on her kids or transforming into a viral meme. Rather, it's for transforming her body to prepare for the upcoming September thriller "Peppermint," in which she plays a vigilante mom who's bent on revenge.

"To do action for the sake of action has never interested me but this script was so smart,"Garner told People at CinemaCon. "This was to avenge your child's death, and there's no bigger reason to go out and get into really good shape and then kill people."

Indeed, Garner has been showing off an impressive new physique, which she said is the result of adding boxing and martial arts into her workout routine, according to People. She also shared a look at her intense workout sessions on Instagram, introducing the video as a "Recipe for Turning A Mom Back into Action Lady."

"Everyone gets very invested and are you going to actually look the way we want you to look," she said at CinemaCon, referring to her preparation for a physical, action-packed film. "I don't know if I did, but I just always followed what felt right to me."

Garner also revealed on Instagram that she has embraced daily Cryotherapy — a procedure that involves standing in a chamber of up to -130 degrees Fahrenheit for a couple of minutes — and often works out with her friend, celebrity trainer Simone De La Rue. 

De La Rue is known for her exercise method "Body By Simone," which is also celebrated by celebrities like Reese Witherspoon and Anne Hathaway. 

Garner's social media presence also gives fans some insight into her healthy eating habits. She recently posted recipes for both beet chips and kale chips as substitutes for her "nemesis," blue corn tortilla chips. Garner is apparently an avid cook,and has even attempted homemade bagels.

Another post revealed that Garner starting working with Kelly LeVeque, a self-described "holistic nutritionist" and "wellness expert," to get in shape for "Peppermint."

"[I] have had her smoothie every day for breakfast," Garner wrote in the caption. "Today, I decided to play scientist and see if my @onceuponafarm cold-pressed, organic purée (or baby food, if you're a baby, but whatever) could be a substitute for fresh blueberries when I didn't see any in the fridge. Yep, it could."

"Don't be scared! It's tastier than it looks!" she added.

LeVeque is favored in Hollywood for her meal formula, dubbed the "Fab Four." She encourages clients to combine protein, fat, fiber, and greens to "turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients," according to her interview with MyDomaine. 

Garner recently told People that she and her three kids have their own farm in Los Angeles where they grow most of their food. She enjoys getting her kids involved in the farm-to-table process, such as harvesting honey from their seven bee hives. 

"Kids will say, 'I don't like broccoli, I don't want broccoli,' but if we're picking it fresh out of the ground and eating it in the row of the garden, they can't resist it," Garner told People. "You can't resist what is still warm from the sun. You just can't. So all of the luck that I've had with my kids, is what's been picked with the dirt still on it and what's been plucked out of the ground, rubbed on your knee and eaten right there."

It's clear that Garner's dedication to a well-rounded, family-oriented, fitness-focused lifestyle has paid off — and we can't wait to see the mom of three kick ass in her upcoming role. 

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NOW WATCH: What will happen when Earth's north and south poles flip

• Fitbit's new Versa smartwatch saw strong initial sales and may be a catalyst for share price growth according to DA Davidson. 
• The first-quarter marked Fitbit's sixth straight quarterly loss. 
• Watch Fitbit trade in real-time here. 

Fitbit posted another loss on Wednesday. Still, the quarter showed some improvement, and some see this as an indicator the company may be on its way to recovery. Shares fell as much as 10% Thursday. 

The company's new Versa smartwatch in particular looked promising, at least based on initial sales. The company, best known for their activity trackers, has struggled with sales and profitability in the past, posting its sixth straight quarterly loss as a result of high competition in the smartwatch market and a shift in demand away from basic fitness trackers. 

"Early sell through of Fitbit Versa, our first true mass appeal smartwatch, has been the best in our company’s history, positioning us to expand our user base and capture greater share of the fast-growing smartwatch market," Fitbit co-founder and CEO James Park said in a press release. 

The Versa smartwatch can serve as a catalyst for shares, DA Davidson analyst Tom Forte wrote in a note. He also suggested that if its strong performance continued, he may consider upgrading Fitbit to "buy" from his current "neutral" rating. 

Fitbit is also implementing a new strategy to increase revenue by expanding its offerings to data services, shifting dependency away from weak wearable sales. The company announced Monday that it would partner with Google to explore patterns in health data with greater accuracy. While Forte ultimately approves of the strategy, he estimates the business model transition will likely take years rather than quarters and that sales will continue to contract during this period. 

The company guided second-quarter revenue in the range of $275 million-$295 million, which reflects reduced demand for trackers offset by the more popular Fitbit Versa sales. Management expects smartwatches to make up a larger percentage of revenue in the future, but still expects a 19% year-over-year decline. Fitbit made no changes to their previous full-year 2018 revenue guidance of  approximately $1.5 billion. 

Shares are down almost 14% this year. 

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Trainers know that the exercises we choose, and how we choose to do them, can have a huge impact on body shape.

When it comes to getting ready to take your clothes off this summer, some moves are proven to work better and quicker than others at getting a slim, toned, beach-ready physique.

Tony Maloney, a trainer and exercise physiologist at the National Institute for Fitness and Sport in Indianapolis, shared his best tips for slimming down this summer with Business Insider.

It turns out that a lot of basic exercises that we all know and recognize are still some of the best for anybody trying to get a little leaner. Take a look:

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Push-ups are still one of the best moves for toning from the waist up.

Push-ups are a great way to tone the upper body and build shapely arms and shoulders. But that's not all they're good for. "You're still working the trunk, so you're working the abs and the core," Maloney said.

Planks and side planks are stellar core exercises.

Maloney says he prefers plank moves to crunches or sit-ups, because you're less likely to do them wrong and injure the spine. Plus, they're generally more effective at building a tight core. "You're holding and stabilizing the spine," he said. "That's really what the core is supposed to do."

When you get really good at regular planks, start moving your extremities for some extra-intense fun.

Lifting one elbow or one foot is "going to challenge the system big time," Maloney said.

• Regularly taking saunas is associated with a more than 60% reduction in stroke risk, according to a new study.
• This adds to a growing body of research that suggests exposure to different temperatures — both hot and cold — can provide health benefits.
• A fitness approach known as environmental conditioning centers on the idea that climate-controlled bubbles aren't always good for our health.

In the modern world we spend a lot of time in climate-controlled spaces with air-conditioning or heat. The temperature around us rarely dips below 68 or creeps above 72 Fahrenheit.

And there's more and more evidence that this may not always be good for us.

In a study recently published in the journal Neurology, researchers found that regularly taking saunas was associated with a substantially lower risk for stroke among middle-aged and elderly men and women. Other research has found that saunas and hot baths are also connected to positive health effects, including reduced inflammation, improved blood sugar, and lower blood pressure.

Still other studies have shown that exposure to extreme cold can help people burn fat, improve the immune system, and counteract some effects of type 2 diabetes. Those findings have led some people — notably athletes and Silicon Valley biohackers — to incorporate cold showers and ice baths into their routines.

The practice of seeking out health benefits by forcing your body to cope with hot and cold temperatures is known as "environmental conditioning" among fitness experts.

'What Doesn't Kill Us'

Dutch fitness guru Wim Hof, who goes by the nickname "Iceman," is credited with popularizing one branch of environmental-conditioning practice.

Hof argues that our circulatory systems are designed to help us adapt to different surrounding conditions. He says that a lack of stress on this system, which comes from always controlling the temperature around us, could be partially responsible for diseases of the circulatory system like hypertension and stroke.

Journalist and anthropologist Scott Carney investigated Hof's method in his book,"What Doesn't Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength." In it, Carney suggests Hof's concept of environmental stress could be considered a third pillar of physical fitness, alongside diet and exercise.

In Finland, where the latest study on saunas was conducted, environmental conditioning has long been in practice. There, taking a sauna as a means of making the body more resilient is known as "hardening."

Studying saunas in Finland

In the latest study, researchers looked 1,628 men and women in Finland between the ages of 53 and 74. They followed that group for an average of almost 15 years, tracking the participants' cardiovascular health and stroke incidence.

Most Finns take a sauna at least once a week, according to an editorial published alongside the study. So participants were divided into three groups: one of people who took saunas once weekly, the second of people who took two or three saunas, and the third of people who took an impressive four to seven saunas a week.

That last group, with the highest sauna frequency, had more than a 60% reduced risk of stroke compared to the once-per-week group. The middle group had a 12% lower risk of stroke than the low-frequency group.

This is an observational study, so it can't prove that saunas directly caused the lower stroke frequency. But it's not the only study showing health benefits associated with heat. Other researchers have used data from the same study to calculate that people who take saunas more frequently have lower risk for high blood pressure and lung disease. Other studies show reduced risk for heart attacks with more saunas.

Studies have also shown that regular hot baths can improve blood pressure and may cause blood-sugar improvements and an anti-inflammatory response similar to exercise.

The benefits of exposing your body to cold

On the other side, a recent study published in the Nature journal Scientific Reports found evidence that exposure to cold temperatures could transform the type of fat we form in our bodies to a healthier kind of fat, helping us burn off excess body weight.

Other data indicates that Hof's cold exposure method — and an accompanying breathing regimen he teaches — can lead to better fat-burning capabilities, weight loss, improved immune-system function, and the ability to counteract some effects of type 2 diabetes in certain people.

For those interested in incorporating some of this science into their lives, hot baths and saunas might be easier to add into a fitness regimen than cold showers or ice baths. But perhaps the biggest takeaway might be that a little bit of environmental stress — allowing yourself to feel hot or cold and adapt to that — might be healthier than closely controlling the temperature around you at all times.

There are likely good reasons why many cultures around the world have sought out extreme temperatures for health for hundreds of years.

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• High-intensity interval training (HIIT) continues to grow in popularity, but the high impact workout can often lead to stiffness and tight muscles.
• It's important to factor some restorative exercise into your routine.
• Chris Magee, head of yoga at Another Space, talked us through some of the many variations of yoga and how to pick the right practice for you.
• Vinyasa, Ashtanga, Hatha, Restorative, Rocket, Power, and Bikram yoga are just a few of the many variations.

High-intensity interval training (HIIT) continues to grow in popularity, but the high impact workout can often lead to stiffness and tight muscles, making it more important than ever to factor some restorative exercise into your routine.

Yoga is very versatile — but there are many different styles of practice that could confuse a beginner. To make it even more complicated, many studios and instructors teach their own signature styles.

To help us through the maze, Chris Magee, head of yoga at Another Space, talked us through a few of the many variations of yoga and and what they're likely to mean on a timetable.

Magee, a former actor and ex-professional rugby player, found yoga as a way to heal his body from long-term sporting injuries — and he stresses the importance of mixing up your workout routine.

If you're looking to strike a balance in your training regime, or are simply interested in taking up yoga, here are some of the most popular variations you may come across:

Vinyasa

"Vinyasa is the broadest term for flow yoga which is the most popular in the western world," Magee told Business Insider.

The word Vinyasa applies to the principle of synchronising movement with breath. In a Vinyasa class everything is guided by your breath, including how long you hold a pose for, he said, and each posture flows into the next.

A teacher will instruct the class with things like: "Inhale bring your arms up into the air, exhale fall forward into your legs," he said.

"It's consciousness, breath, and movement. But it can be quite aerobic, it can be quite fast-paced, and you can still get your sweat on — I teach quite a strong vinyasa class.

"No two classes of mine will be the same. There will be similar elements and I may reintroduce things, but you won’t know what you're getting," he said, adding that it's his favourite yoga to practice, because he enjoys the unknown.

Ashtanga

Ashtanga yoga is a variation of Vinyasa — it’s just with a set sequence of movements.

"If you take an Ashtanga primary series class, no matter where in the world you are or who is leading the class, they’ll teach you the same sequence — so you know which pose is coming next," Magee explained.

"There’s something to be said for going in and knowing what you’re getting. It can help with your understanding, and you can also moderate yourself throughout the class a bit more: save a little bit of energy for this, decide where to test yourself, and where to ease off."

There are also some fast-paced, dynamic variations of Vinyasa, such as rocket or power yoga.

Rocket

Rocket yoga, as the name might suggest, is a fast-style yoga. "It's a derivative of Ashtanga. It comes from the traditional Ashtanga series, but was modified for the west by a man called Larry Schultz in San Francisco," Magee explained. While Schultz was on tour teaching yoga to American rock band "The Grateful Dead," one member, Bob Weir, suggested he name his yoga style "Rocket, because it gets you there faster"— and it stuck.

According to Style Craze, Rocket yoga was the result of Schultz' attempt to make Ashtanga yoga more accessible to westerners, by breaking down the rigidity of the classic practice.

"Rocket's great, I teach and practice it a lot," Magee continued. "It's playful and has a set structure, but the teacher has some room for manoeuvre within that. Each class won't necessarily be the same, but it's much of a muchness."

Power

There are a number of Power yoga styles, and the one Magee highlighted was made popular by Baron Baptiste. "It's quick, it's punchy," he said. It's sometimes, but not always, practised in a heated room.

"The only downside to something like Power yoga is, yes, you're going to get a sweat on and feel aerobically challenged, but for a beginner does it have the queuing and the guidance needed to keep you moving safely in and out of the spaces where you need to go?" Magee said. "In my opinion, probably not. You'd probably need a few beginner classes first, which focus on the yoga fundamentals. "

Bikram

For those who really want to push themselves, there's always Bikram, the original hot yoga founded by Bikram Choudhury. It’s a set series of 26 postures in a 90-minute class, in a room heated to 40°C (105°F ). Bikram himself apparently calls the rooms "torture chambers."

Meanwhile, "hot yoga" refers to any style of yoga practised in a heated room. It can be influenced by many different schools of yoga. The classes can be shorter, lasting just 60 minutes, and they're sometimes slightly less hot — more like 33°C — which many people find more manageable.

By warming up the muscles it can help to avoid injury and the added intensity of the heat is thought to help burn fat faster, and provide a detoxifying effect on the body, although not everyone is convinced that hot yoga is superior to other practices.

Hatha

"All yoga comes from Hatha yoga, including Vinyasa and Ashtanga — it's posture-based yoga," Magee said, adding that when you see it advertised on timetables as a style of practice, it’s typically a technique-centred class that's not as focused on "flow," and is heavily oriented around learning the fundamentals.

Restorative

"Restorative yoga is a yin style yoga that is primarily linked to releasing," said Magee. "It's based around release work rather than flow."

This style, he explained, is heavily reliant upon props to build yourself into a pose.

"You'll use the props to support yourself to get into a space then stay there for three, four, or five minutes — it's very gentle and relaxing.

"You might be in 'pigeon position' for five minutes, giving yourself time to breath and relax — the time allows your body to really start to let go," he said. "Often if you're in a pose for too short a time you don't gain the full benefit."

Nailing the basics

As is a good idea when taking up any form of exercise, Magee suggests taking some time to understand the fundamentals first. Lots of classes will give you the option to hold stages one to five of a pose — one being the most basic and five being the most intense version.

But Magee warns it's important to first get comfortable with option one. "It's as good an option as five," he said. "Drop the idea that we always have to push."

The importance of cross-training

While Magee is a self-confessed yogi, he stresses the benefits of "cross-training"— incorporating different workouts into your exercise regime — on the body and mind.

"Too much of one thing is detrimental to you in the sense that it can lead to injury," Magee told Business Insider. "If you do nothing but strength training, your body will become tight and bound and that lack of space means a lack of appropriate movement for the joints and muscles. Things start to tear, pop, and go wrong.

"But also if you did nothing but flexibility training your body would become so loose and so weak that the joints can’t stabilise themselves when you need that strength — and that looseness also leads to pops and tweaks."

He added that as the body adapts so quickly to repeated activity, it's easy to plateau if you're exercising in the same way all of the time.

Acknowledging that many gym-goers who are short of time are reluctant to forgo their cardio or weights session for something low impact like yoga, studios like Another Space are increasingly offering cross-training classes that combine either HIIT and yoga or HIIT and cycle into one 90-minute fusion class.

"The benefit of cross-training is that you’re constantly giving your body little shocks in different ways and you’re also bringing yourself to a place of balance," Magee said.

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