This article originally appeared on Time.com.  Running has a reputation for causing wear and tear on knees over time, leading to joint pain, arthritis or other injuries. But a recent small study found that 30 minutes of running actually lowered inflammation in runners’ knee joints, leading many to question whether running really does increase a person’s risk for injuries—or if it helps prevent them. In the report, published in the European Journal of Applied Physiology, researchers at Brigham Young University brought 15 healthy runners ages 18 to 35 into a lab where they took samples of their blood and knee joint fluid before and after they ran for 30 minutes on a treadmill. They also assessed the same samples when they were sedentary. [...]

If you ask us, resistance bands are underrated. The stretchy plastic may seem like a been-there-done-that fitness prop, but it can actually be integrated into tons of total-body exercises. Source: Health.com Fitness

Tune into the Grammy Awards last night? Then you know that legs were having a major moment. From the red carpet to the performance stage, the limbs of several of our favorite celebs, including Jennifer Lopez, Lady Gaga, Carrie Underwood, Taraji P. Henson, Heidi Klum, and (all of) Beyonce, were on display in micro minis, gorgeous gowns with thigh-high splits, and barely-there booty shorts. And let’s be honest: We were here for all of it. In honor of their striking stems, we’ve pulled together some of our toughest leg toners to help you get a leg up as well. While it won’t be easy, these exercises will definitely be effective in helping to get those gams in showoff shape. You leaner, stronger leg plan starts now. Side [...]

Your body language can be very powerful. Are you constantly slouching or crossing your arms? You may be unintentionally telling those around you that you lack strength or are defensive. What's more, this type of posture ends up closing off your upper body and making you look less fit. If you crave a longer, leaner frame, developing the upper body is essential. To work on opening yourself up, try incorporating a hand towel in your workout. Yes, a hand towel! Holding it taut forces you to stretch your arms apart and press your shoulders back, which instantly opens you up. Not to mention, keeping the towel pulled tight as you move your body challenges your brain to stay fully engaged (always the goal). [...]

A workout on the rowing machine is a great addition to your gym routine. Rowing is one of the best exercises you can do for your back because it involves so many different muscles. And since you use triceps and biceps to stay stabilized, you’re sneaking in an effective arm workout as well.  Source: Health.com Fitness

Lifting will not make you bulky  Source: Health.com Fitness