Your activity level during the holidays could be the difference between maintaining your weight and gaining unwanted pounds. The more you move, the more calories you burn. Taking advantage of every opportunity to make the holidays more active will help you reach your fitness goals.

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Increasing exercise intensity means burning more calories and improving cardiovascular fitness. You don't have to change your entire program; making a few simple changes can quickly increase the intensity of your workout.

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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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