Many people fail to exercise their calves, rotator cuffs, forearms, hip flexors, and lower backs. These five exercises will help you strengthen these key areas.

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The triceps are the muscles extending along the back of the upper arms. Exercises that effectively train the three main areas of the muscle are essential to strengthening and toning it. Training these muscles does not require a big-time investment, and many exercises require no equipment. The American Council on Exercise researched the most effective triceps exercises. For the best results, include these moves in your training plan.

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Our understanding of exercise is constantly evolving as new research emerges. It's important to stay up to date on the most effective moves so that you can eliminate unsafe or ineffective exercises.

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You can increase your heart rate and burn calories without a trip to the gym. These three cardio workouts last for 5 minutes each. When you repeat the segments four times, you will complete a fast-paced 20-minute cardio workout. Perform each movement for 50 seconds and allow 10 seconds to transition between exercises.

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Kayaking

The watersports don't have to end once summer is over. Kayaking provides a great way to enjoy cooler temperatures and fall foliage. Many cardiovascular exercises work the lower body, but few challenge the upper body as much as paddling. Kayaking at a moderate pace for 60 minutes will burn 478 calories.

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Athletes use sports-specific training to improve fitness, speed, and strength. You don't have to be an athlete to take advantage of the same effective exercises. By incorporating more challenging moves and using them in a way that matches your fitness level, you can gain similar benefits for health and exercise performance.

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Athletic shoes protect your knees and other joints by providing support and cushioning during high-impact activities. While athletic shoes should be replaced approximately every 350-500 miles or every 3-6 months, shoe quality is also influenced by factors like body weight, intensity, and exercise surface. When you lose track of the exercise distance or time spent in your current pair, pay attention to these signs that you need new athletic shoes.

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Whether on the road, a sidewalk, or a trail, it's important to take responsibility for your safety when exercising outdoors. Put these tips into practice every time you hit the pavement for a workout.

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Moving workouts indoors during hot weather will allow you to keep up the intensity without overheating. Don't think that indoor workouts are limited to lengthy treadmill sessions. Add variety by trying new classes, sports, and routines that burn calories and keep you fit.

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A plank is an isometric exercise that strengthens and tones the muscles of the abdominals and lower back. It requires no equipment and little space, making it one of the easiest abdominal exercises to squeeze into your day.

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