Every man strives to achieve a light yet muscular physique. Music and health have always been strongly correlated, with many people theorizing that what you listen to can significantly impact your overall mood and other cognitive functions. However, one untapped benefit of your playlist is it can enhance your workout routine and contribute to a better body.

Picking the Right Tunes for Your Workout

Before diving into music and health’s influence on your physique, what are the factors to choosing the right tune? There are several things to consider for your workout playlist.

Tempo

Music is always viewed as a motivational tool for exercise, thanks to its tempo. A study finds that fast-tempo music is suitable across different exercise intensities compared to those with slower beats. For the best results, it’s recommended to pick out tracks with 130 to 150 beats per minute.

Slow-tempo music does get a lot less love, and it’s also associated with the least desirable psychological outcomes within the same study. However, you may want to adopt it for your cooldown steps to signify the end of your exercise routine.

Genre

Genre is also a big factor in music and health. As lovely as classical music is, it can be hard to hype yourself up to do pushups with it in the background. Well, maybe you can, but it doesn’t help increase your passion for exercise.

Rap is one of the best genres. They’re fast-paced with a sick bass and timely beat drops. Most rap artists are men, which can make the lyrics more intense and provocative than other songs. EDM, pop and hard rock are also ideal since they offer high tempo.  

Length

Everyone’s workout duration is different, depending on their preference and goals. If you have a one-hour session though, you wouldn’t want to have one four-minute song on loop for the entire time. You need some variation.

Make a playlist that matches the length of your workout. Spotify usually displays the playtime, so you can gauge whether you’ve added enough songs. Alternatively, you could just listen to a part of the longest song in the world. It spans up to 138 hours, 41 minutes and 20 seconds.

Preference

Every man has their preference about what they like to listen to. While previous recommendations steer you toward a certain direction, you should always consider what you want. It’ll make the workout much more enjoyable.

Plus, you may just find that you are making better progress. A study finds that athletic performance may suffer if the music played isn’t in line with their preferences, imploring people to always account for personal choice. 

Music and Health Before the Workout

Music and health have always worked hand in hand to enhance the mind, which can already serve as a great prep routine for the actual exercise. Find inspirational music to stimulate you into exercising. 

There are other psychological benefits to listening to music as well. This activity provides a variety of long-term positive effects like better overall cognition, attention and orientation. It can also modify emotions, giving you a good boost on the days you don’t feel like working out. 

Benefits of Music During the Workout

The workout routine is where all the magic happens to achieve a good physique. While the destination may be far, music is a tool to make the journey more bearable. 

Increase Endurance

You need consistency to achieve your dream body. Playing a song doesn’t mean you’ll automatically get buff. However, there are signs it can improve your body’s capabilities to go through endurance exercises. 

The study on how preference improves your athletic performance specifies how music can enhance endurance and resistance in the long run. These improvements in one’s exercise response mean you can constantly work out as you’ve scheduled. 

Influence Fatigue Perception

You need to figure out how to change your fatigue perception. Some people get mentally tired immediately, which can hinder them from working out and delay their ideal physique. 

Research notes that a song’s tempo can factor into runners’ perception of fatigue after running multiple times. Granted, exercise intensity is still the most prominent factor, but you can still anticipate better mental and physical performance and overlook discomfort. 

Improve Strength and Power

With great power comes a strong physique. There’s no shortcut to achieving this, as you must focus on building your athletic capabilities. However, you can listen to music and focus on reaping its ergogenic effects.

Ergogenic effects are associated with higher strength and power output, which fortunately increases when you synchronize your movements with music. There are instances where they still happen even without such adjustments, so further research is needed. 

Using Music as a Recovery Regimen

Overworking your body is a step that can setback your health and bring your preferred physique far from reach. Luckily, you may also use music to recover from the stresses of exercise. Your favorite songs can regulate your heart rate and blood pressure go down.

You can also use slower songs to cool down and stretch, matching your movements to the rhythm. When you’re done with the workout, you can also synchronize your breathing to a steady tempo to calm yourself down. 

Downsides to be Wary Of

Music is beneficial for your health, but there are some precautions you need to take. For instance, if you’re running in a public space, you can’t have the volume too loud. It could prevent you from hearing all kinds of cues, leading to unwarranted bumps, trips, and other accidents. 

Music can even be distracting while indoors. It can negatively influence one’s working memory, affecting information retention. Imagine forgetting how many reps you’re doing. An aimless routine can be detrimental, so you must remember to lock in while your earphones are on.

Utilize Music for Your Health 

Music benefits your health and well-being, which can help you build up your physique in the long run. Just remember to be careful of getting too distracted by the beat. No matter how catchy it is, you have to use it as a tool to persevere and progress.

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Hiking is an excellent exercise if you enjoy light cardio and nature walks. How can you elevate this workout routine? Use the military as inspiration and try a rucking workout. While challenging, it is a beneficial regimen for getting fit outdoors. Your sore muscles pay off with a more muscular body later. Here’s everything you need to know about rucking. 

What Is the Rucking Workout?

Rucking includes running or walking while wearing a weighted backpack. Your bag could carry a plate, a dumbbell or another object inside to add weight. Regardless, resistance is the goal because you want to make running and walking more challenging. Rucking is tough but builds strength and resilience — two qualities necessary in the armed forces. 

If you’ve been around military members, you may have heard them discuss rucking. This exercise is commonplace for troops to build their stamina, considering how heavy their belongings are when deployed. Imagine carrying a backpack full of critical gadgets around while searching for safety. A rucking workout routine pays off when you’re running from danger. 

Rucking is something you might do in the U.S. Army, but its origins go back thousands of years. Consider Ötzi the Iceman, a body found in the Alps 30 years ago. Scientists found Ötzi carried a bag with weapons and gear on his travels, setting up the early versions of backpacking. While a workout likely wasn’t on Ötzi’s mind, you can use him as inspiration for your rucking experience. 

What Should You Know Before Rucking? 

Before your first rucking workout, preparing with gear to protect your body is smart. Here are three things you should know. 

Backpack Type

First, you must consider the type of backpack you use for rucking. Your school bag might only hold in the short term, so you should invest in a solid one made for the outdoors. An outdoor-oriented backpack also helps if bad weather arrives. 

A traditional hiking backpack between 10 and 30 liters should be enough for your first rucking workout. You don’t need anything fancy for your trip because this exercise is relatively simple. After all, a bag with weight will get the job done.  

Weight 

The next step is to consider how much weight you should put in your backpack. Base this determination on your fitness level because you don’t want to strain yourself. If unsure, start with a low weight and build over time. 

Then, determine what type of weight you want in your backpack. Weight plates are a solid idea because they’re easy to transport in your vehicle and bag. If you don’t have weights, insert dense and heavy objects to make the sack heavier. 

Shoes

While the backpack gets more attention, your shoes are still critical when rucking. Footwear supports your back and spine when walking and running, so the extra cushion is necessary for this exercise. Research shows about 28% of American adults have chronic lower back pain, so watch your back before a rucking workout. 

Your old sneakers might not be enough when rucking, so find shoes suitable for the terrain you traverse. An off-road workout may require boots or other sturdy footwear for maximum traction. After all, unpaved roads are what troops must navigate when deployed.

Posture

Rucking is challenging for a reason, and the difficulty should strengthen your body. However, the exercise can negatively affect your back and spine if you have poor posture. If you’re new to rucking, the lousy form may present itself on your first attempt. Therefore, the exercise could lead to slumping and undue stress for your neck and back.

Fix your posture by slowly starting your rucking workout. Don’t begin the exercise with a full sprint because you could harm your body. Square your shoulders and keep your head and back straight as you progress. Your body will thank you later for your consideration. 

Where Can You Get a Great Rucking Workout?

Rucking has become a widespread exercise because of its flexibility. You can put on a backpack and go nearly anywhere. That said, some locations are more conducive than others. Here are three places to make the most of your rucking workout. 

Neighborhood

The easiest way to ruck is to get up and walk around the neighborhood. Put on your weighted backpack and walk or run your usual route, ensuring safety and familiarity. While the weight makes a difference, you’ll make the walk go by faster and focus less on the resistance.

Alternatively, you could use the rucking workout to find new experiences in your city. Bring your weighted backpack when attending a local festival or working out with a new group. You may think you know your town, but you never know what hidden gems are there. 

Hiking Trails

If city living isn’t your thing, you can head to the countryside for excellent rucking. Hiking trails add an intriguing challenge to your workout because of the uneven terrain and wildlife sightings. The weight makes running and walking harder, so avoid the parks with dangerous animals. 

Start your rucking adventures on easy trails, then work up to the complex courses. For example, you can find easy trails sprinkled around the Northeast while running with a weighted backpack. The Step Falls Trail is only a mile long and one of Maine’s best trails for nature lovers. 

Walking Track

Tracking your progress is easier with a GPS watch or a tracking app. However, this technology isn’t always readily available. Find a local walking track if you want a better idea of how far you’ve run. These facilities have a specific distance, such as a quarter mile, making them easier to track.  

Your local walking tracks may be at a high school or a park with recreational facilities. If they have bleachers, take advantage of the extra challenge. Run up and down these steps to practice coordination and build your strength further. While challenging, it’s worth it for your body.  

Treadmill

Rucking typically occurs outdoors because it mimics the workout a military member might do. However, outdoor conditions might not suit this exercise if the weather becomes dangerous. The last thing you want is to feel stuck outdoors when a sudden thunderstorm appears. 

If weather is a liability, take your rucking regimen indoors for a treadmill workout. This controlled environment is worthwhile for rucking enthusiasts because you can still walk or run. Modern treadmills let you adjust the incline to make the exercise more challenging than an everyday stroll.

Getting a Rucking Workout for Increased Strength

Walking or jogging a few miles down the road might not sound difficult. However, rucking makes the job much harder with weight on your shoulders. This regimen has military origins and has entered the fitness world with civilian gear. Try the exercise and see if it affects your fitness levels.

The post Rucking Workout: A Complete Guide to This Military Exercise appeared first on Modded.

The best exercise for abs is the one that delivers the most effective results. However, the actual workouts and their durations often vary. In fact, if you ask 10 fitness experts the best way to achieve the coveted six-pack abdomen, they might recommend 10 different exercises. The good news is they all work. What matters is your willingness and ability to see it through, 

What Makes a Good Ab Exercise? 

The ideal workout for building a toned stomach targets the core ab muscles with each rep. Some exercises cover only one or two of these areas, but generally, the more muscles you can work at once, the closer you are to getting your six-pack. These are:

Rectus Abdominis

This is the largest major muscle in the abdominal region, making up the body’s upper and lower abs areas. The rectus abdominis spans almost your entire torso, holding internal organs in place and maintaining stability during movement. It’s also the primary muscle that makes the six-pack bumps when you have a trim, fit abdomen.

External and Internal Obliques

Your external obliques help rotate your body, controlling the momentum and returning to your natural position. These muscles run from the outer edges of your ribcage to the pelvic area. The internal obliques run diagonally in the opposite direction. They also allow you to rotate your torso and bend your body sideways. Exercising these areas can produce a more toned frame that enhances the six-pack physique. 

Transverse Abdominis

These muscles stabilize your core during movement. They’re located in the midsection of your body, just slightly above the waist. When you suck in your tummy, it’s your transverse abdominis doing the work. Exercising these areas is essential to maintaining strong and stable abdominal muscles.

5 Most Effective Exercises for Building Your Six-Pack

Building well-defined abs requires dedication, consistency and the right exercises targeting your abdominal muscles effectively. Here are five of the most effective workouts that can help you sculpt your abs:

1. Planking

The plank is one of the most common core exercises and one of the few workouts that don’t require special equipment. It primarily targets your core muscles, engaging multiple muscle groups simultaneously and improving stability. Planking creates tension in your abs, which helps build your endurance and improve posture. 

Start your plank in a push-up position but with your weight resting on your forearms instead of your hands. Keep your body straight from head to heels and gently squeeze your glutes and quads to prevent sagging. Hold this position for as long as you can while maintaining proper form.

2. Russian Twists

Russian twists are one of the best exercises for abs because they target the oblique muscles while also creating tension along the abdominal area. They also improve your rotational stability, which is essential for everyday activities and preventing injuries during other exercises.

To perform Russian twists, sit on the floor with your legs stretched out in front of you. Bend your knees slightly, getting your feet a few inches off the ground. Lean back to approximately 45 degrees, engage your core, and twist your torso from side to side, lightly touching the ground beside you with your hand. Remember to keep your head straight and look ahead, maintaining the proper elevation. Also, ensure you’re twisting your trunk, not your shoulders or neck.

3. Crunches 

There are different variations of crunches, and all are effective at building your abs. Bicycle crunches are among the most popular of the lot because they target both the rectus abdominis and oblique muscles. The twisting action from the bicycle movement and the up-down motion from the crunch perfectly complement each other, effectively engaging multiple muscle groups in the abdomen.

To do a bicycle crunch, lie on your back with your hands behind your head, legs raised and knees bent at a 90-degree angle. Bring your right elbow toward your left knee and alternate sides as you do a pedaling motion. 

4. Flutter Kicks

Flutter kicks primarily target the lower abdominal muscles, including the rectus abdominis and the transverse abdominis. They also engage your hip flexors and quadriceps muscles in the front of the thighs, improving overall fitness. 

Flutter kicks are stationary, so you can do them just about anywhere with a mat and adequate ground space. Simply lie flat on your back with your hands pressed palms down on either side of your body. Lift your right leg and bring it back down while simultaneously raising the left leg so it’s like you’re walking in the air.

If you want to enhance the exercise, try it in water. Wade to the pool’s deep end and practice a few flutter kicks while gripping the edges with your hand. The water adds a bit of resistance, causing you to exert more effort with each kick. Do the routine for two minutes with a 1-minute rest in between three sets. 

5. Mountain Climbers

Mountain climbers are a dynamic, full-body exercise that primarily targets the core muscles while engaging the shoulders, chest and legs. They strengthen your abdominal muscles, increase heart rate and improve calorie burn. 

Start in a plank position with your hands directly under your shoulders and your head slightly tilted like you’re looking ahead. This exercise is called mountain climbers because it mimics the motion of clambering up a steep incline while maintaining a steady momentum. It’s super easy to do and doesn’t require any special gear or accessories. 

Don’t Forget Your Dietary Changes 

The best exercise for abs will be ineffective if you don’t take care of your diet. Eating plenty of protein is key to building and maintaining healthy muscles. Think eggs, fish, chicken and lean meats while minimizing processed foods. Beans and lentils are great options, too and are rich in a host of nutrients, including magnesium, fiber and B vitamins. 

Remember to drink lots of water to replenish your lost fluids during exercise. You don’t want to risk the effects of dehydration on your journey to a more fit and toned body. 

Sticking to these dietary restrictions might seem rigorous, but they’re necessary if you’re trying to get chiseled abs as quickly as possible. 

The Best Exercise For Abs 

Incorporate these simple but super effective exercises into your workout routine consistently, gradually increasing intensity and repetitions as your stamina improves. Consistency, paired with a balanced diet and sufficient rest, will help you achieve your six-pack goals efficiently.

Ready to put your ab workout into full force? Check out our detailed breakdowns of easy ab exercises to get started and ab-building workouts you can do in the pool!

The post The Best Exercise For Abs to Build Your Six-Pack Immediately appeared first on Modded.

Functional Fitness Routines to Boost Energy Levels

Functional fitness involves exercises that mimic everyday activities, helping you build strength, stability and mobility. Focusing on movements — such as squatting, reaching and lifting — boosts your energy levels and enhances your endurance.

Incorporating functional fitness into your daily routine spikes your energy levels and improves your overall health. It makes day-to-day tasks easier and more efficient. Embrace these techniques to feel more vibrant and capable throughout your busy life.

Understanding Energy and Functional Fitness

Functional fitness boosts your energy levels by improving the efficiency of how your body uses energy. You enhance oxygen circulation through exercises that mirror daily tasks, allowing your body to function better and manage energy more effectively.

Additionally, regular fitness increases your endorphin levels, often called “feel-good” hormones. These endorphins elevate your mood and naturally enhance your energy levels, keeping you more alert and active throughout the day.

Components of a Functional Fitness Routine

Essential exercises in a functional fitness routine include squats, lunges, push-ups and deadlifts, which mimic everyday actions. These exercises strengthen your core and improve your balance and overall mobility. It helps you perform daily tasks with ease and efficiency. Regularly practicing these can significantly enhance your physical capabilities and improve overall health.

However, sticking to the same routine can lead to a workout plateau, where you see no new gains and may even notice a dip in results. Introducing variety into your workouts is crucial to avoid this. 

By varying the exercises, you challenge different muscle groups and keep the body guessing, which can lead to continued improvement and growth. This variation helps in muscle development and keeps your workouts engaging. It helps fend off boredom and maintain your motivation.

Tailored Functional Fitness Plans for Energy Boost

Ready to energize your day with a tailored fitness routine? Whether starting or looking to enhance your current regimen, here are plans designed to boost your energy levels and keep you moving enthusiastically.

Beginner’s Routine

To kickstart your energy levels, begin with a functional fitness routine that aligns with expert recommendations of at least 150 minutes of moderate aerobic exercises weekly. Start with simple, low-impact exercises like brisk walking, light jogging or cycling.

These activities elevate your heart rate and improve cardiovascular health. It also gently introduces your body to regular physical activity, setting a solid foundation for more advanced exercises.

Incorporate functional movements such as squats, lunges and arm reaches into your routine a few times a week. These exercises help strengthen your muscles and joints, which are crucial for everyday movements. 

Starting slow and progressively increasing the intensity and variety of your workouts builds endurance and boosts your energy levels. It makes it easier to tackle more challenging exercises as you advance.

Intermediate Routine

For those at an intermediate level, aim to enhance your routine to sustain your energy throughout the day. Incorporate a mix of moderate and vigorous activities to challenge your body further. It can include faster-paced jogging, swimming or cycling for cardiovascular improvements. 

You can combine them with bodyweight exercises like push-ups, planks and burpees to build strength and stamina. Alternate these activities with active rest days focused on lighter exercises such as yoga or stretching to maintain momentum without overstraining.

To ensure your routine remains effective, integrate circuit training involving several functional movements performed in succession with minimal rest. This method boosts metabolism and elevates energy levels long after your workout.

Try circuits that mix dynamic squats, kettlebell swings and resistance band exercises to engage and strengthen diverse muscle groups. It helps avoid plateaus and keeps your daily energy levels consistently high.

Advanced Routine

As an advanced exerciser accustomed to regular workouts, challenge yourself to optimize your functional fitness and push your energy levels to new heights. It’s important to understand that improvements now depend on age, workout intensity and overall training experience.

Incorporate high-intensity interval training (HIIT) and complex compound movements like clean and jerks or deadlifts to increase strength and cardiovascular endurance. These exercises demand more from your body and can lead to enhanced energy and stamina.

Expand your routine by integrating diverse training modalities such as plyometrics, advanced yoga poses and Olympic weightlifting. These activities challenge different muscle groups and improve agility, balance and coordination. It helps contribute to a more robust and energetic physique.

Remember, consistency is vital in seeing continued improvements, so maintain a disciplined schedule. Moreover, constantly adjust your workout intensity to match your evolving fitness level.

Tips to Maximize the Energy-Boosting Benefits

Attention to proper form and techniques is essential to maximize the benefits of your functional fitness routine and boost energy levels. Similarly, it helps avoid injuries. Here are some crucial tips:

• Focus on form: Always ensure you perform each exercise with proper form to avoid placing extra strain on unintended muscle groups, which can lead to injuries.
• Progress gradually: Increase the intensity and duration of your workouts gradually to allow your body to adapt safely.
• Stay hydrated and eat well: Proper hydration and a balanced diet rich in nutrients are crucial for supporting your fitness routine and recovery. Ensure you drink enough water before, during and after workouts and fuel your body with a mix of carbohydrates, proteins and fats.
• Consistent schedule: Aim for consistency in your workout schedule. A good starting point is three to five days per week, mixing various exercises to keep the routine balanced and engaging. This regularity helps maintain high energy levels and ensures steady progress.

Integrating Functional Fitness into Your Daily Routine

Incorporating functional exercises into your daily routine can be straightforward and effective, especially if you have a busy schedule. Aim for at least 30 minutes of moderate exercise five days weekly by integrating simple activities like taking the stairs instead of the elevator. Similarly, do calf raises while standing in line or perform squats during TV commercial breaks.

Moreover, schedule your workout sessions as you would any critical appointment to make time for fitness, and consider short, high-intensity workouts that can fit into lunch breaks or early mornings.

You can also create an inviting space at home with necessary equipment like a yoga mat or resistance bands to keep yourself motivated and enjoy your workouts. Likewise, choose a scenic outdoor route for runs or walks. These strategies fit exercise into your busy life and enhance your enjoyment and commitment to staying active.

Building Your Fitness Journey Step by Step

Start small and integrate functional exercises into your daily routine at a pace that feels comfortable for you. Gradually increasing the intensity and frequency of these activities will help you build stamina and make fitness a sustainable part of your lifestyle.

The post Functional Fitness Routines to Boost Energy Levels appeared first on Modded.

Exercise is integral to daily life, and people have believed it for centuries. The earliest civilizations found ways to work out even without a 24-hour gym on every corner. Athletic training and strength were priorities in the Roman Empire, as these entities needed strong soldiers. What were some of the ancient exercise techniques in Greece and Babylon? Here’s your guide to old-school fitness.

Did Ancient Civilizations Exercise?

Physical activity was more necessary in the old days because of the need for agriculture. Farmers worked long days to produce olives, grapes, wheat and other essential crops in Ancient Greece. The Greeks are only one of many people you can point to for fitness history. 

These Mediterranean inhabitants believed exercise was necessary for society, and you can see this belief in their Olympic festivals. Plato — an ancient Greek philosopher — said humans needed physical activity and education to succeed. If you don’t get exercise, you destroy your good condition. Physical activity preserves your body in the short and long run. 

The most prominent ancient exercise forum was the Olympic Games. People traveled from all over to watch the earliest forms of professional athletes show off their skills. These events included shot put, equestrian, running and other sports you still see today. The old Olympics even introduced the Pentathlon in 708 B.C. once wrestling became an official sport for the games. 

6 Ancient Exercise Methods

While the Olympics were prominent, they don’t necessarily translate to ancient exercise techniques for the average person. Here are six examples of old fitness routines even in the old days. 

1. Community Sports

People in Ancient Rome gathered in public baths for socialization and reading time. These forums also presented opportunities for physical activity and community sports. You won’t find a Madison Square Garden-type venue here, but you could gather your buddies and play sports. 

While some civilizations limited female participation, men and women competed in various sports. For instance, the men gathered for boxing, weight lifting, running and wrestling. That doesn’t sound much different from what you see with modern male exercise techniques. 

Both men and women played ball sports, even if they weren’t as popular as pickleball or modern-day football. Women typically favored swimming and trochus, a game where you roll hoops on the ground. 

2. Cauldron Lifting

Exercise has hardly ever been conventional. Some ancient exercise methods were unorthodox but provided big-time results. Have you ever tried to lift a cauldron? This strategy was prominent in Ancient China as the men discovered how to elevate their physical education. Lifting heavy objects was commonplace, but cauldron or ding lifting was among the most peculiar.

This Ancient Chinese sport grew because cauldrons were one of the heaviest objects in your home. In the Warring States period, martial artists tested their strength by lifting dings alone or with a partner. How much did these objects weigh? Scholars say the cauldrons could weigh several hundred pounds, leading to back-breaking work. Imagine having a ding-lifting contest at your local gym with the boys. 

3. Primitive HIIT

High-intensity interval training is a relatively new concept you can find at fitness centers. Some guys do HIIT because it saves time while burning calories and providing a full-body workout. You can find a HIIT group at a local gym, but the idea goes way back to Ancient Rome because of Seneca the Younger. 

Seneca was a jack of all trades, with philosophy being his most famous attribute. Additionally, he wrote satire and plays to contribute to early art forms. The famous Roman statesman also had thoughts on exercise and influenced ancient civilizations. Seneca said exercise shouldn’t be strenuous because there was no point. Instead, he recommended short bursts of workouts to take it easy. Could Seneca have launched a successful HIIT class in Ancient Rome?

4. Rope Climbing

Imagine you’re in a physical education class, and your coach says it’s time to climb the rope. It seems like this task isn’t as prominent anymore, but it’s still enough to strike fear into your heart. Climbing up the rope is challenging unless you have superior upper body strength. Where did this exercise technique come from? As it turns out, the Ancient Greeks were doing this task, too. 

The rope climb originates with Claudius Galen, who moved from Greece to Rome in the second century. This historical figure was a health care pioneer, writing books about medicine and bodily temperament. Galen said rope climbing was critical for measuring a person’s physical fitness because it determines how much energy you have. Ancient civilizations often used rope climbing competitions to test their soldiers and ensure peak physical performance. 

5. Ballistic Training

Primitive technology meant ancient exercise included any means possible to get fit. Ballistic training was a common denominator across Ancient Greece, Rome and other civilizations. Ammunition didn’t exist back then, so none of these sports included ballistic armor or bullets. This training included much of what you see in track and field events at the Summer Olympics. 

For example, the earliest form of shot put came from Ancient Greece, where people threw stones as a sport. The ancient exercise technique had similarities to modern events as the athletes threw stones from their shoulders with only one hand. Greek athletes also threw discs, javelins and tree trunks to show their feats of strength. 

6. Hindu Squats

Skipping leg day is a bad idea, and Indian wrestlers avoided lower-body peril with Hindu squats. Wrestling has existed in India for centuries as a primary strategy for staying fit. How did these ancient people use Hindu squats for their regimen? 

Squats are one of the best routines for your lower body while simultaneously strengthening other regions. Wrestlers need superior lower body strength to aid their stability, so Hindu squats are just what the personal trainer ordered.

Hindu squats look similar to the regular version, with your arm movements being the main difference. Lower your body like normal and extend your arms behind you. Raise your arms to be straight in front as you rise up. Imagine getting your body ready to jump without lifting yourself — that’s what a Hindu squat feels like. 

Ancient Exercise Methods to Get Fit 

Fitness is more accessible today with peer-supported research and professional trainers to kickstart your routine. However, ancient civilizations lacked those luxuries and cultivated exercise methods anyway. While some routines seem unorthodox, other regimens are still visible today. Hindu squats a

The post Antique Aerobics: 6 Ancient Exercise Techniques appeared first on Modded.

Soccer, or football as it’s more aptly called, has seen the development of countless legends who have left an indelible mark on the sport. However, the reality is there’s no unbiased method for determining the best soccer players of all time. Everyone’s got their favorites and would love to see them rated among the greatest of the bunch. As such, some footballers mentioned here and where they’re ranked might appear controversial. 

Nevertheless, this list comes from a place of profound respect for these players and their immense contributions to the beautiful game. To make the ranking less divisive, let’s look at the best soccer players of all time in every position. 

Goalkeepers 

Playing in perhaps the most underrated position in football, goalkeepers have the arduous task of keeping the ball from entering the goal. They’re the only on-field players allowed to use their hands. Here are the best to have ever done it. 

Lev Yashin

Regarded as the Soviet Union’s greatest football ever, Lev Yashin is the first and only goalkeeper to win the prestigious Ballon d’Or. He earned the nickname “the Black Spider” for his incredible reflexes and commanding presence in the box. During his career, he kept 270 clean sheets and saved a world-record 150-plus penalties — undoubtedly the best goalkeeper ever. 

Iker Casillas 

Real Madrid and Spain’s first-choice keeper for over a decade boasts an enviable trophy haul, which includes the UEFA Champions League (UCL), European Championship and World Cup. His quick reactions and ability to produce spectacular saves earned him the nickname San Iker (Saint Iker). 

Gianluigi Buffon 

Considered by many as the greatest Italian shot-stopper ever, Gianluigi Buffon’s goalkeeping feats are simply breathtaking. He is the country’s most capped player, having played between the sticks 176 times and lifting the World Cup in 2006.

Manuel Neuer 

Germany has produced a number of renowned goalkeepers, but perhaps none greater than Manuel Neuer. Proficient with his hands, feet and head, Neuer is a worthy inclusion on any list ranking the best keepers of all time. 

Honorable Mentions 

• Dino Zoff
• Oliver Kahn
• Petr Cech
• Peter Schmeichel
• Edwin Van Der Sar
• Gordon Banks

Defenders

You’ve probably heard the famous Sir Alex Ferguson quote, “Attack wins you matches, defense wins you titles.” That’s how crucial defenders are to the game. 

Paolo Maldini 

Even the biggest skeptics cannot fault Paolo Maldini’s selection as the greatest defender ever. His tackles were faultless and his reading of the game was simply superb. Fondly referred to as Il Capitano, Maldini’s versatility saw him play both center back and left back, making defending look effortlessly easy. 

Franz Beckenbauer

A truly all-around baller, Beckenbauer invented the modern sweeper role in which the player sits behind the defensive line to sweep up any balls coming into the zone. More impressive is the fact that he is the only defender to win the Ballon d’Or twice, scooping the award in 1972 and again in 1976. 

Fabio Cannavaro 

Cannavaro is the only defender to win a Ballon d’Or in the modern era, which he won in 2006. He was awarded the best world player of the season in the same year after winning the World Cup. 

Philipp Lahm 

Philip Lahm was the very definition of versatility in a defender. Traditionally, he played at right-back but was often employed at the left-back, defensive midfield and right midfield roles. He’s also the only defender never to receive a red card in his career — a truly remarkable feat. 

John Terry

Widely considered the best defender in Premier League history, John Terry was one of the reasons for Chelsea FC’s dominance from 2005 – 2010. 

Honorable Mentions

• Sergio Ramos
• Franco Baresi
• Alessandro Nesta
• Rio Ferdinand
• Dani Alves 
• Cafu
• Marcelo 
• Nemanja Vidic
• Vincent Kompany 

Midfielders

The midfield dictates the tempo and rhythm of the game. Players in this position must have pin-point pass accuracy, dribbling ability, creative vision and faultless interceptions. Football has produced so many world-class midfielders that it’s impossible to say who was the greatest ever. 

Additionally, the midfield comprises three distinct roles, each bringing a unique dimension to the game. As such, it makes more sense to list the best footballers in these categories. 

Defensive Midfield 

This role protects the defensive line and usually sits just behind the halfway line on the field. The DM is also integral to ball distribution and can often make long forward passes to initiate attacks. Some of the best defensive midfielders of all time include: 

• Lothar Matthäus
• Claude Makelele
• N’Golo Kante
• Patrick Viera
• Roy Keane
• Frank Rijkaard
• Edgar Davids
• Xabi Alonso 
• Sergio Busquets 
• Rodri 

Central Midfield 

Central midfielders are the link between defense and attack, often providing support during forward runs and pulling back to help defenders. The best to ever grace this position include: 

• Andrea Pirlo 
• Xavi Hernandez
• Andres Iniesta
• Paul Scholes
• Luka Modric 
• Steven Gerrard
• Toni Kroos
• Clarence Seedorf

Attacking Midfield 

This role often overlaps with forward positions and involves supporting the central striker up front. Attacking midfielders also try to draw defenders away from the box to create space for the forwards. The best soccer players of all time in this position include: 

• Zinedine Zidane 
• Frank Lampard 
• Kevin De Bruyne 
• Ronaldinho
• Diego Maradona 
• Kaka
• Johan Cruyff
• Michel Platini 

Forwards

The forward position comprises the strikers, supporting strikers and wing forwards. 

Lionel Messi

Messi is a household name in any list of world-class footballers. He is everything you could want from a forward — dribbling, vision, goalscoring sense, speed and more. He’s among the most decorated footballers of all time, having won almost every trophy winnable in the sport, including the World Cup in 2022 and four UCL titles. 

Ronaldo Nazario 

In his heyday, there was no better striker. Ronaldo was a proper number 9 — ruthless in front of goal, able to dribble past defenders and always in a position to receive a forward pass. Unfortunately, his illustrious career was overshadowed by a spate of injuries, including the very debilitating torn ACL, which sidelined him for months in 2000. 

Thierry Henry 

King Henry, as his millions of fans fondly called him, was simply a delight to watch. His speed, goalscoring sense and technical grace made him one of football’s most complete strikers ever. 

Christiano Ronaldo 

Even people who don’t watch soccer know of C.Ronaldo. He exploded on the global stage playing as a right winger at Manchester United, where he won the Golden Boot in a league that featured all-time greats like Thierry Henry and Didier Drogba. Ronaldo holds the record for the UCL top scorer, having scored 140 goals during his time at United, Real Madrid and Juventus. 

Honorable Mentions 

• Alfredo Di Stefano
• Ferenc Puskas
• Pele
• Alessandro Del Piero
• Eusebio
• George Best
• Gerd Muller
• Marco Van Basten
• George Weah
• Raul Gonzalez

The Best Soccer Players of All Time

As the world’s most popular sport, football continues to deliver an amazing array of talented players well on their way to achieving legendary status. As a fan, the goal is to appreciate these footballers and their contributions to the game rather than squabbling over who’s better. 

Want to learn more? Check out our lists of the best basketball players, football players and baseball players of all time as well.

The post The 50+ Best Soccer Players of All Time in Every Position appeared first on Modded.

Novice fitness enthusiasts make the mistake of thinking that progress is linear. Almost all physical activities start as punishing. Then, your heart rate stays stable as you get used to them, and you barely experience shortness of breath after an extended period of training. You feel good about yourself because you enjoy massive gains in just a short time.

However, what will you do when your progress comes to a standstill? Whether you’re training to increase your lean muscle mass, strength, speed or endurance, your gains are bound to plateau.

What Is a Workout Plateau?

Workout plateaus are stages of progress when you stop getting positive results from your exercises. You can experience them even if you follow your fitness program religiously.

They can happen for various reasons. Usually, fitness plateaus happen when your body adapts to your exercises’ demands. Once it becomes accustomed to your increased efficiency in burning calories, building muscle, increasing strength or whatever your workout goal may be, it thinks it’s the new normal and stops improving at the rate it used to.

Moreover, your workout progress can also plateau when you:

• Become complacent about exercises.
• Train without strategy or discipline.
• Make detrimental lifestyle choices.
• Feel burnout.

Fitness plateaus are a sign your hard work has borne fruit. However, failing to reach new milestones can be frustrating and discouraging. Your enthusiasm can wane, diminishing your motivation to continue your fitness journey.

How Do You Know If You Hit a Workout Plateau?

You know you hit a workout plateau when your exercises stop feeling challenging. After witnessing significant improvements, you may hardly see any fruits of your labor at your usual rate. Even worse, you notice the opposite of what you want to accomplish. If you’re training to shed pounds, have a ripped body or gain strength, you may put on weight, lose muscle tone or feel weaker.

Your energy levels are low when you want to do cardio or bench. You begin second-guessing your program and question whether you’re wasting your time. You drag your feet when you know it’s time to hit the gym.

How Long Do Workout Plateaus Last?

Workout plateaus can last indefinitely, regardless of your exercise. They happen for a reason and will continue unless you make the necessary changes to your fitness program.

However, only time will tell when what works stops working. For example, strength gain plateaus can last eight weeks before you can confirm your muscle growth has stagnated.

How Do You Break a Workout Plateau?

Overcoming workout plateaus can be tricky because only some adjustments can do wonders for everyone. Follow these nine tips to put yourself over the hump.

1. Track Additional Metrics

Reassess how you measure your improvement. For instance, relying solely on the scale to record the amount of weight you lose may derail your progress. Believe it or not, you can be fitter than before, even when it’s not moving.

Taking photos of yourself while wearing the same clothes every other week, sizing essential body parts with a cloth tape measure, and using a caliper to keep tabs on your body fat percentage can reveal more insight into your fitness than simply weighing yourself.

2. Recalibrate Your Routine

Being in a rut results in fitness stagnation. Your fitness situation changes over time, so your activities should, too.

You can modify your fitness regimen in various ways. Changing the order of exercises, doing an activity longer, going harder in a specific period, and lifting lighter weights with more repetitions or heavier ones with fewer reps are some avenues worth exploring.

3. Embrace Progressive Overload

This principle means incrementally increasing your workout frequency, intensity or volume to push yourself harder. Otherwise, you may send the wrong signals to your body and tell it to maintain your current state of fitness instead of taking it to new heights.

4. Use New Equipment

Introducing your body to a new tool or machine can make a difference. It can force you to perform new movement patterns and activate new muscle groups. Such a change of pace can help spice up your favorite exercises and challenge your body harder.

5. Vary Up Your Workouts

Diversifying the exercises in your program can help get you out of fitness limbo.

Doing strength training can increase fat cell metabolism, so it can be helpful when trying to reach your ideal body mass index. High-intensity interval training is an endurance booster that burns a ton of calories. Speed work can help aging muscleheads slow down atrophy. Enhancing concentration and breath awareness to hold yoga poses can help marathoners and triathletes be mentally unbreakable to finish and win races.

If you participate in group classes, consider going solo to help eliminate distractions and quiet your mind. If you’re a solitary gymgoer, think about training with others to reinvigorate the joy of workouts.

Moreover, exposing yourself to different types of exercises can help you remain physically active while discontinuing the ones you’ve overgrown. If the plateau is psychosomatic, perhaps you need fresh scenery to help your body respond to workouts positively again.

6. Get More Rest

Recovery is just as important as physical activity. Depriving your body of the time it needs to rebuild and repair itself after a grueling workout will do more harm than good in the long run.

The benefits of adequate rest are also psychological. Not taking the time to sleep and relax can affect your mood and athletic performance, making workouts less enjoyable and counterproductive.

7. Rethink Your Diet

Thoughtless eating can offset your fitness gains. What you should have on your plate depends on your exercise, so what seems healthy may be nutritionally inappropriate to achieve your goals.

For example, runners and cyclings who carbo-load with the wrong types of carbohydrates — like pizza, pastries, cake and cookies — can experience stomach aches on the day of the race because of the high fat or fiber content in their diets.

8. Set Realistic Goals

Expecting to see the same rate of results throughout your fitness journey is illogical because your body naturally has more to gain at first than in the later parts of your training. Change your definition of progress to hit more reasonable objectives and make headway.

9. Work With a Trainer

If all else fails, use a professional trainer to help figure out what’s wrong with your current workout regimen and personalize a program for you.

Break Through Workout Plateaus

Fitness plateaus are normal, but expecting them to go away on their own is an exercise in futility. As frustrating as they can be, you can break these dry spells and get back on track with these practical tips.

The post Workout Plateaus: Why Fitness Progress Comes to a Standstill appeared first on Modded.

Triathlon races are mentally and physically challenging, but with the drive to properly train, your body can be sufficiently prepared to perform well in a matter of weeks. To compete in a triathlon, you’ve got to be in peak condition for cycling, running and swimming. This guide will show you how to train for a triathlon in all three phases.

Triathlon Training Structure

Most people have the same question when they start training — how long does it take to train for a triathlon? Since you’re training for a beginner triathlon, it’s best to give yourself roughly 12 weeks to get in shape for the race. During this time, you must integrate a variety of exercises to prepare for the race’s mixture of physical activities.

Standard triathlons go in the following order:

• Swimming: the first event is always swimming because it’s the most difficult and dangerous part of the race. Beginner triathlons include a 750-meter swim while Olympic triathlons have a 1.5-kilometer swim.

• Cycling: the middle event is a 20km cycling race for beginner triathlons or a 40km race for Olympic triathlons.

• Running: the third and final event is a 5km run for beginner triathlons or a 10km run for Olympic triathlons.

It’s important to remember that triathletes need to conserve their energy for subsequent legs of the race, so their workouts shouldn’t be the same as athletes exclusively conditioning for cycling, running or swimming. Learning how to train for a triathlon requires constant fine-tuning of your routine until you find a plan that simultaneously develops all three phases of the race.

Although athletes prefer to follow the same daily routines, incorporating some variety will prevent you from getting bogged down. You will be able to explore different workout styles and thus build a well-rounded athletic skill set for your first triathlon.

Conditioning for Swimming

Even if you consider yourself a good swimmer, you’ll likely have to adjust your techniques to learn how to train for a triathlon. The skills necessary for excellence differ from those you’d use in a regular pool, so you must incorporate different workout structures. Start by using interval and pyramid training styles to ensure that your endurance slowly improves.

For triathletes, swimming outside in a generally uncontrolled environment poses a more considerable but necessary challenge. You could encounter choppy waters and currents in the real race that impede your progress. In these conditions, triathletes tend to rely on the freestyle stroke to propel them through open waters.

Experienced swimmers who trained in pools are probably used to breathing close to the surface, but in a triathlon, this would give you a mouthful of water. Instead, triathletes need to find opportunities to catch their breath by keeping their distance from other swimmers. For a beginner triathlon, your best bet is to keep your head above water as often as possible.

As for kicking, triathletes should conserve their stamina and aim to kick less frequently than
swimmers would kick in a pool. Balancing and body position likewise play a huge role in sustaining energy, since your body needs to exert more effort to correct itself whenever it’s off balance. There should be no wasted movement in your extremities.

Conditioning for Cycling

The key to getting better at cycling is developing a cadence to your pedaling during your workouts. Once you get more comfortable in a rhythm that works for you, your cycling movements will develop instinctively, propelling you toward greater success. You will expend less energy with each pedal and have more success in the running phase.

Practice in varying terrains with different gears to acclimate your body to numerous conditions. You might have to make some bike modifications and invest in more protective equipment. During your rides, be sure to rehearse shifting gears, starting, stopping, turning and even drinking from your water bottle in the midst of cycling.

Develop a consistent cycling workout strategy with two to three sessions each week while gradually building up your endurance. By the end of your 12-week program, you should be able to comfortably ride between 15 and 20 miles in one session. This benchmark puts you well above the 20km race that will take place in the triathlon.

Conditioning for Running

One of the most difficult sections of a triathlon to tackle is the transition from cycling to running. To account for this and prepare yourself, introduce combination workouts — also known as brick workouts — into your training. These sessions force you to complete your cycling and running workouts back-to-back.

Similar to cycling, for your running workouts, establish a stride cadence to settle into a relaxed, steady rhythm. Lean slightly forward and ease your hands, allowing your arms to comfortably swing. As with swimming and cycling, there must be no wasted movement. 

Plan to run two to three times per week while training, with one of those runs following your longest bike ride as part of your brick workout. You can train to build on your speed with sprints but only do so once you can complete at least three miles. The most ideal time of day to run is the morning because of its energy-boosting benefits and stress relief.

Dietary Changes

You’re going to expend lots of energy in all three phases of the race, even if it’s just a beginner triathlon. You need to adjust your diet to improve your body’s athletic performance. These foods are calorie-dense and have lots of carbohydrates, glycogen, and electrolytes to keep you energized:

• Eggs
• Bananas
• Peanut Butter
• Dates
• Beetroot
• Low-sugar cereal
• Protein/energy bars

Caffeinated beverages such as coffee and pre-workout supplements are also extremely useful when training for a triathlon. If you drink coffee every day or even multiple times per day, you’ll fit right in with the triathlete community. However, you must be careful not to become reliant on these beverages. Your energy should mostly come from food and sleep.

Obstacles to Anticipate

Knowing how to train for a triathlon requires an awareness of the race’s external obstacles. Swimming, cycling and running are hard enough on their own, but other factors will make the race even more challenging. Here are some obstacles you should keep in the back of your mind during your 12-week program:

• Other Participants: in any organized race, you always have to consider the other participants. They might kick you during the swimming phase, bump into your bike during the cycling phase or trip you up during the running phase. Try to keep your distance from your fellow competitors.

• Spectators: the triathlon’s spectators can also cause a major distraction or even get in your way at some point during the race. You can’t let their antics disrupt your focus. Try to block them out and keep your eyes pinned on the path ahead.

• Extreme Heat: triathlons almost always take place during the summer to ensure warm water temperatures, but that also means you’ll be dealing with extreme heat during the cycling and running phases. Your hydration is of utmost importance.

• Chafing: since you’ll be wearing mostly the same clothes for the whole race, chafing in the crotch and armpits is a real possibility. You might want to keep a tube of vaseline in your bike kit in case the chafing becomes too irritable.

• Equipment Trouble: if your bike runs into equipment problems, you’re out of luck. Make sure the gears, tires, brakes and other components are in good condition the night before and the day of the race.

Exercise Properly and Work on Crossover Benefits

Every stage in a triathlon requires a shared skillset. Whether you’re conditioning for cycling, running or swimming, you’re improving your aptitude to handle other legs of the race through transferable training. If there are particular areas you may be weaker in, strengthen your ability to manage them by making the most out of crossover benefits during your workouts.

With proper discipline and thorough training, it won’t take long for you to become a successful triathlete and thrive while competing.

The post How to Train for a Triathlon appeared first on Modded.

Running a marathon is an end goal for many runners, but many others enjoy regularly training and running these races for enjoyment and to stay in shape. No matter your reason for running a marathon, these products can help you accomplish your goals.

Saucony Endorphin Speed 2

Your shoes will make your break your marathon success. They don’t have to be expensive or come with special features, but they do need to fit properly and last the race without giving you blisters and pain. Saucony has a reputation for creating excellent shoes and this Endorphin model caters to your training and race day needs. They’re versatile, so you can also enjoy them after you accomplish your marathon goals.

Get Them From Saucony

Balega Support Quarters

Shoes are just part of the equation when it comes to preserving your feet and endurance during a marathon. A good pair of running socks can make your training and race a more comfortable adventure. These Balega socks give the comfort of compression socks but the breathability and durability you need when running 26.6 miles.

Get Them From Balega 

CeraVe Mineral Sunscreen Stick

Sunscreen is an essential protective measure for any climate where you can get exposure to a large amount of UVA and UVB rays, which can cause skin damage. Applying sunscreen every two hours — even when you’re sweating — can make a huge difference in preventing future skin cancer. This mineral sunscreen stick is quick to apply, gentle on the skin and provides excellent sun protection.

Get It From Amazon

Honey Stinger Energy Gels

If you’re running a marathon, you need fuel to ensure your body has enough energy to finish the race strong. With a good mix of carbohydrates in great-tasting formulas, these energy gels are easy on your body, containing electrolytes, no artificial ingredients and gluten-free recipes.

Get Them From Honey Stinger

Salomon Active Skin 4

Any reputable marathon has plenty of hydration stations along the way, but it’s good to have some water with electrolytes on hand. Every race is slightly different and your body might need water before you reach the next station. This lightweight, breathable hydration vest holds two flasks, giving you plenty of options to change amounts, add things to it or even get rid of one once it’s empty. This helps you quickly find ways to optimize your run mid-race.

Get It From Salomon

Gymboss Minimax

Interval running is a popular training and race-running method that gives different muscle groups rest periods by dividing the distance between running and walking. Popularized by runner Jeff Galloway, this type of running can help prevent injury and increase endurance. This reliable timer can save up to 20 interval patterns and perform intervals up to 90 times.

Get It From Gymboss

Oakley Flak Beta 

Sunglasses are essential for many activities, as they reduce glare and protect your eyes from the sun. For runners, sunglasses that provide optimal visibility and stay secure throughout the run are necessary. These sunglasses have the stability and protection to be as effective at mile 26 as they are at mile one. They even come in prescription versions.

Get Them From Oakley

Polar H10 

Heart rate monitors help you identify patterns, healthily build endurance and get to know your body. Chest strap monitors are popular tools that provide accurate heart rate readings. This is one of the most accurate monitors out there and transmits data to training apps via Bluetooth.

Get It From Polar

Stretch ID

Having identification with you on long runs is an overlooked but crucial part of running safely. It lists who you are, any medical conditions and who to contact during an emergency. This ID is flexible and provides quick and obvious access to this information if something happens to you on the route.

Get It From Road iD

EventClips

While many runners use safety pins to secure their race bibs, they can damage your bib and clothes. These clips are a way to connect your bib to your outfit without causing damage. They are even customizable and you can upload your own design.

Get Them From EventClip

Shokz OpenRun Pro Headphones 

The sounds you experience during your run can motivate you or slow you down — that’s why many runners prefer to run to their favorite music. However, that distraction can be dangerous during training and your race, as you need to stay aware of the people and vehicles around you. These running headphones have excellent audio quality while not impeding your ears.

Get Them From REI

Dr. Teal’s Pure Epsom Salt 

Epsom salt baths are a popular way to reduce muscle inflammation and aid recovery after long runs. This is a famous and reliable brand of Epsom salts that utilize lavender to help with mental relaxation as well.

Get It From Amazon 

Taking on a Marathon

Running a marathon is an exhilarating experience. These 12 products will help you cross the finish line with ease.

The post Equip: 12 Essentials for Marathon Runners, Week of March 20 appeared first on Modded.

Dogs truly are man’s best friend, and you want a pup that can match your lifestyle perfectly. When you’re out and about or just want a happy dog to play with, you need one of the high-energy dog breeds that will keep you on your toes. These dog breeds are better suited for owners with some experience with dogs already, as well as a wide-open space like a yard to get some of their energy out when you’re not actively training, playing or exercising with them.

1. Labrador Retriever

If you’re looking for a companion to keep you busy, the Labrador Retriever is an excellent choice. Renowned for hunting and sporting, it’s a great breed for anyone who loves to get outdoors. The Labrador Retriever is the most popular dog breed in the United States, as it’s remained at the top of the charts for over 20 years. It’s a friendly, easy-to-train dog that wouldn’t mind accompanying you on a long, challenging adventure.

2. Greyhound

Greyhounds aren’t necessarily high-energy dogs by default, but they require a lot of activity. These dogs are famous for their high prey drive. You’ll need a secure backyard for them to run around in or sturdy equipment for walks and exercise. They need to exercise regularly, or they’ll turn to destructive behavior. This breed is an excellent motivator to get you off the couch and keep you busy.

3. Siberian Husky

Siberian Huskies are sled dogs, and other breeds have a hard time matching their love for exercise. This breed can run up to 30 miles per hour, and it has outstanding stamina that can allow it to run over 100 miles a day easily. They require plenty of exercise. Unfortunately, Siberian Huskies can be a bit stubborn and unruly, so it takes a determined owner to raise them right. They can be hard to control for first-time dog owners.

4. Border Collie 

Border Collies are among the most intelligent dog breeds because of how quickly they learn and please their owners. This breed will be perfect if you want a dog you can take off-leash hiking, as they’ll likely learn quicker. They might not be as distracted by the noises in the woods as much as other breeds. They quickly pick up on tricks and commands, making them ideal exercise partners. You can teach them how to navigate agility courses, keeping both of you in shape as you go through trials.

5. Beagle

These dogs are energetic and fun-loving. They also tend to love mischief and barking, so they make a lot of noise. Most Beagles tend to calm down as they mature, but their hyperactivity makes them ideal if you want a smaller dog. You can take them anywhere, and they can complete any long walk or tricky exercise with you.

6. Australian Shepherd

Many see Australian Shepherds and Border Collies as the same breed, but they’re very different. You’ll often see “Miniature” Australian Shepherd puppies, too — meaning you’ll have all the energy in a much smaller package! 

About one in five Australian Shepherd puppies will have a naturally bobbed tail, which is a recessive trait after years of breeding them without tails, so they’d be safer when herding. Because these dogs were initially bred to keep livestock in line, you’ll see much of that same determination reflected in any challenge you take on with your Aussie puppy.

7. Dalmatian

While it might be an inconvenient pick, the Dalmatian is a perfect dog to choose for people who prioritize stamina over speed. Dalmatians used to be popular as “carriage dogs” that would follow the horses who drew carriages. The idea was that the Dalmatians could target any robbers’ horses while the carriage’s human security dealt with the robbers themselves. Even today, Dalmatians are famous for their great endurance and high intelligence, even when working with horses, allowing them to be some of the greatest exercise partners.

High-Energy Dog Breeds Keep You Accountable

You should never buy a dog before you feel like you’re ready for one. Puppies are a huge responsibility, and no matter the dog’s age, you’ll have to put consistency and determination into training your pup for whatever you want it to do with you. High-energy dog breeds are some of the best companions because they’ll love you as any animal should, but they’ll also motivate you to get up and go for a walk, run, hike or some other activity. You can keep yourself fit while giving your dog the best life possible.

The post 7 High-Energy Dog Breeds to Keep You Active appeared first on Modded.