Lexi Bader has a large following on social media. She is also a fitness trainer, and teaches Alo sculpt classes. Bader shared some photos on Instagram from one of her classes this week. In it, she is seen in pink workout gear. Bader captioned the post, "Feeling the heat." How does she stay so fit? Read on to see 5 ways Lexi Bader stays in shape and the photos that prove they work.
Bader shared some of her workouts in this Instagram post. In it, she is seen doing stretches like leg extensions. Harvard Health states that stretching has a lot of benefits. "Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage. For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury."
In the same video, Bader is seen doing side and standard plank exercises. Planks have a lot of health benefits. "Plank exercises generally strengthen your ability to brace your abdominals," exercise physiologist, Katie Lawton, MED, tells The Cleveland Clinic. "Planks can also activate other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back."
Bader doesn't skip leg day. In her Instagram video, she is seen doing donkey kicks and fire hydrants. According to Piedmont, leg workouts can, "Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain. Reduce your risk of injury, particularly in your back and knees. Decrease lower back pain."
Bader likes to hike to stay in shape. She shared this photo on Instagram of herself hiking in Aspen. Bader captioned it, "A little special place." The National Parks Service reports that hiking has a lot of benefits. "Being in nature can boost your mood and improve mental health. Spending quality time in the great outdoors reduces stress, calms anxiety, and can lead to a lower risk of depression, according to a study done by researchers at Stanford University. In addition to having mental health benefits, being outdoors opens up your senses to your surroundings and improves your sensory perception. Taking in the sights, smells, and feelings of nature has so many health benefits it can even be prescribed by a doctor."
As you probably tell, teaching fitness classes is the main way Bader stays fit. Fitness classes have a lot of benefits. Iowa State University states, "The highest quality or type of motivation is called intrinsic motivation – you're doing something because the behavior itself is enjoyable, satisfying or both. If you enjoy exercise and not just the positive feelings you get after you've worked out, you are more likely to stick with it. Exercising with other people can supply that enjoyment, even if the activity itself is difficult or otherwise not something you love. Group exercise can turn working out into a fun social activity, which could lead to you continuing to do it."
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