STANFORD, Calif. (AP) Tara VanDerveer gave her time and energy to a young Dawn Staley behind the scenes years before the South Carolina coach started winning championships or delivering an improbable undefeated season.

The Hall of Fame Stanford coach did the same for her Pac-12 rivals.

For Cori Close. For Lindsay Gottlieb. For Charmin Smith. For Charli Turner Thorne. And for Kate Paye, who will become VanDerveers successor now that the 70-year-old womens basketball pioneer is retiring.

Nearly everybody has a story of how VanDerveer went out of her way to do something kind along the way during her decorated, four-decade career. She cherished her role in helping the sport any way she could. And now, she is leaving on a high note.

The winningest basketball coach in NCAA history announced her retirement Tuesday night after 38 seasons leading the Stanford womens team and 45 years overall. A news conference was scheduled for Wednesday.

VanDerveer surpassed Mike Krzyzewski for the wins record in January. She departs with 1,216 victories at Idaho, Ohio State and Stanford.

Basketball is the greatest group project there is and I am so incredibly thankful for every person who has supported me and our teams throughout my coaching career, VanDerveer said in a statement. Ive been spoiled to coach the best and brightest at one of the worlds foremost institutions for nearly four decades.

And as has been the plan for years, top Cardinal assistant Paye is set to take over the program; Stanford said in a statement that negotiations with Paye are underway. Paye played for VanDerveer from 1991-95 and has coached on her staff for 17 years.

In 2013, Gottlieb was coaching California, which played in the same NCAA Tournament regional as Stanford. When VanDerveers top-seeded Cardinal were eliminated by Georgia and Cal had to face the Bulldogs next, VanDerveer reached out to congratulate Gottlieb and offer to help with the game plan.

The second-seeded Golden Bears went on to reach the programs only Final Four.

After beating Staley and South Carolina 70-32 on Nov. 26, 2010, VanDerveer made her way to the Gamecocks locker room in Maples Pavilion for a postgame pep talk.

For me being on the West Coast I had a front-row seat to all those things, Gottlieb said by phone Tuesday night, fondly remembering VanDerveer reaching out after Cal beat LSU. The first call after that win was from Tara and she asked if we wanted the Georgia scout after her season had just ended. Those are things you dont forget. It shapes the way you treat opponents, it shapes the way you treat other coaches.

Stanford coach Tara VanDerveer, left, celebrates with her players after her 1,000th career coaching win on Feb. 3, 2017, in Stanford, Calif. (AP Photo/Marcio Jose Sanchez, File)

Stanford, which lost to North Carolina State in a regional semifinal this year after last seasons second-round defeat at home to Mississippi, will play in the Atlantic Coast Conference next season after the Pac-12 imploded changes that VanDerveer called sad.

From the time I wrote Tara a letter as a senior in college until coaching against her 25 years later, she has always been the model for game-planning, for excellence and for growing our game, Gottlieb said, and I think our prevailing feeling should be gratitude for everything shes done for all of us.

Turner Thorne, a former Stanford player who later coached Arizona State and is now retired, reached out to VanDerveer immediately after hearing Tuesdays news.

She has done it all so just really happy for her to enjoy life after coaching! Turner Thorne said in a text message to The Associated Press. When you know you know.

UConn coach Geno Auriemma called it a monumental day in womens basketball, and in basketball in general.

When youve coached for this extended period of time and youve accomplished what Taras accomplished, it has an incredible effect on the basketball community, Auriemma said. The number of wins, the national championships, the Hall of Fame. Shes had an incredible career and shes left a great impact on the sport. Its been exciting to compete against her all these years.

Coaches who were mentored by VanDerveer said her legacy will be long-lasting.

Taras influence is both deep and wide. I went to her very first camp at Stanford as a camper, UCLA coach Close said in a text to the AP. I competed against her and worked her camps as a player. And I have now been competing against her and learning from her for many years as a coach. My coaching has been affected on so many levels by Taras example and direct mentorship at many crossroads. Congrats on an amazing career Tara. Our game, the Pac-12 Conference, and my coaching is better because of you. Enjoy retirement. You sure have earned it.

VanDerveers last day is scheduled for May 8 the 39th anniversary of her hiring. She plans to continue working for the athletic department in an advisory role.

Her Stanford teams won NCAA titles in 1990, 92 and 2021 and reached the Final Four 14 times.

Rosalyn Gold-Onwude played on the 2008 Final Four squad and is thrilled about the strides her sport has made since.

Whatever helped her decide, she deserves it all, Gold-Onwude said in a text to the AP. She steps away knowing her work was part of making all this possible, and she deserves all the rest, shes earned it! Im happy for her. Thankful for her.

VanDerveer took a year away from Stanford to guide the undefeated U.S. womens Olympic team to a gold medal at the 1996 Atlanta Games.

The Stanford team listen to their coach Tara VanDerveer, upper center, during basketball practice at the NCAA Womens Final Four, April 4, 2009, in St. Louis. (AP Photo/Jeff Roberson, File)

Coupled with my time at Ohio State and Idaho, and as head coach of the United States National Team, it has been an unforgettable ride, she said. The joy for me was in the journey of each season, seeing a group of young women work hard for each other and form an unbreakable bond. Winning was a byproduct. Ive loved the game of basketball since I was a little girl, and it has given me so much throughout my life. I hope Ive been able to give at least a little bit back.

For many in womens basketball, the answer is a resounding yes.

Shes a legend. The game will miss her, Smith, the current California coach and former Stanford player and assistant, said in a text to the AP. Im grateful for everything Tara has done to contribute to the coach I am today.

This story has been corrected to show that Lindsay Gottlieb was coaching California, not Southern California, in 2013.

AP March Madness bracket: https://apnews.com/hub/ncaa-womens-bracket/ and coverage: https://apnews.com/hub/march-madness

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Tara VanDerveer retires as Stanford women's hoops coach after setting NCAA wins record this year - The Associated Press

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The critical voice in Roberta Smiths head is mercifully, blessedly silent.

I can walk into a show now and not have the first line of the review pop into my head, said Ms. Smith, 76, who retired last month as the co-chief art critic of The New York Times.

The announcement prompted tributes on social media from fellow critics, artists, gallery owners, curators and readers, who called her legendary, peerless and a critical model for a lifetime. Over her 38-year career at The Times, Ms. Smith cultivated a reputation for intimate observations conveyed in accessible prose. She began her career as a freelance critic for The Times in 1986 before being hired in 1991. In 2011, she was promoted to co-chief art critic the first woman to hold the title, which she shared with Holland Cotter.

But now, without the pressure of having to present a point of view in The Times, shes free to do what she loves most visit shows and galleries just to look.

I look at shows less intently when Im not writing about them, she said. That means sometimes I may not come out with a really formed opinion, because there isnt that pressure.

In a recent phone conversation from her Greenwich Village apartment, where she lives with her husband of 32 years, the New York magazine art critic Jerry Saltz, Ms. Smith discussed her journey to becoming a professional critic, how her taste in art has changed over the years and what its like being married to a fellow critic. These are edited excerpts.

How did you get started as a critic?

I began writing when I was 25 as a freelancer at Arts Magazine which is now defunct with an article on the painter Brice Marden. I became a critic in the same way a lot of people become critics: by immersing themselves in a subject and having enough confidence to listen to their opinions. Criticism isnt really an academic subject. I dont think it can be taught at school; its much more visceral. It happens when youre in front of art, examining it, articulating opinions and trying to convert those opinions into clear prose.

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Roberta Smith on Life as an Art Critic and Retirement - The New York Times

Tom Brady might be open to an NFL return. Or he just wanted to get his new podcast some exposure. (Photo by Ethan Miller/Getty Images)

Tom Brady retired. Then he unretired. Then he retired again, "for good." Then he joked about unretiring. Then he said unretiring is "off the table."

You'll never guess what he did Thursday.

The former New England Patriots quarterback appeared on a new podcast called "DeepCut," in which the premise appears to be guests being interviewed while receiving haircuts from barber influencer VicBlends.

When asked about the prospect of returning from retirement, specifically to replace a quarterback late in the season for a playoff team, Brady didn't rule it out. He actually presented the NFL as the actual obstacle to a return, due to his ongoing attempt to buy a chunk of the Las Vegas Raiders.

He compared the idea to that of Michael Jordan, who returned to the NBA after a second retirement to play for the Washington Wizards, of which he owned a piece.

Brady's answer:

"I'm not opposed to it. I don't know if they are going to let me if I become an owner of an NFL team. I don't know, I'm always going to be in good shape, always be able to throw the ball, so, to come in for a little bit, like MJ coming back, I don't know if they would let me, but I wouldn't be opposed to it."

Brady also mentioned the Patriots and Raiders as possibilities for such a comeback, while VicBlends mentioned his hometown San Francisco 49ers.

That's as much as Brady has entertained the possibility of a return since his little video on the beach, and comes a month after he posted a video of himself running a 40-yard dash. You could call these breadcrumbs for a potentially shocking return, but it's also probably worth noting that "DeepCut" is produced by a production company called Shadow Lion.

What is Shadow Lion? Well, it happens to be co-founded by Brady and his longtime manager Ben Rawitz, with others, and is responsible for many of the ads you've seen Brady in over the past few years, as well as his well-coordinated social presence.

So Brady and his people are behind this podcast. And what would help a nascent podcast get exposure more than one of the most famous athletes in the world implying he could return from retirement a second time?

Serious or not, it's clear that Brady will never stop hustling. It's just more likely he'll be hustling for Shadow Lion or Fox Sports, where he's still set to begin broadcasting next season, than for an actual NFL team.

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Tom Brady cracks open door to possible return from retirement: 'I'm not opposed to it' - Yahoo Sports

Yoga asanas for students

Yoga enhances focus through various physical, mental, and mindfulness aspects. The combination of specific postures (asanas), breath control (pranayama), and meditation contributes to improved concentration. Here's how yoga achieves this:

Yoga emphasizes the connection between the mind and body. As practitioners move through asanas, they become more attuned to bodily sensations, fostering present-moment awareness and reducing mental distractions.

Pranayama techniques in yoga involve conscious control of breath. Deep and intentional breathing calms the nervous system, reducing stress and promoting mental clarity, which is essential for sustained focus.

Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa says, Yoga postures promote physical health, and a healthy body contributes to a focused mind. The improvement in overall well-being from regular practice positively influences cognitive functions and attention span.

Yoga encourages circulation and blood flow throughout the body, including the brain. Improved blood flow ensures an adequate supply of oxygen and nutrients, positively impacting cognitive function and focus.

Stand tall with feet together, arms by your sides. This pose improves posture and enhances concentration by grounding the body.

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Shift weight to one leg, place the sole of the other foot on the inner thigh or calf, and bring hands to prayer position. This helps in improving balance and focus.

Sit with legs extended, hinge at the hips, and reach for your toes. This asana stretches the spine, promoting blood flow to the brain for improved cognitive function.

Kneel with buttocks on heels, stretch arms forward, and rest your forehead on the mat. This relaxing pose relieves stress and encourages mental clarity.

Lie on your back, lift legs overhead, and support your lower back with your hands. Shoulder stand enhances blood circulation to the brain, aiding memory.

From the shoulder stand, lower your legs behind your head. Halasana stimulates the nervous system, promoting mental alertness.

Sit comfortably, close one nostril, inhale, then switch nostrils while exhaling and inhaling. This pranayama technique balances the brain hemispheres, enhancing focus.

A series of twelve poses, Surya Namaskar improves overall flexibility and energizes the body, promoting mental alertness.

Trataka meditation is a yogic technique involving focused concentration on a single point, commonly a candle flame. Practitioners sit in a comfortable position, gazing at the chosen point without blinking. This simple yet potent method promotes mental clarity, improves memory, and awareness.

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If you find yourself tossing and turning at night, unable to sleep, its likely that either your body or mind or both are drowned in stress. So, if are looking for a promising solution, here is a breathing technique to feel relaxed and sleep peacefully, one that is often recommended by yoga practitioners. Wondering what it is?

As someone who has been practicing and teaching yoga and breathing techniques for over a decade, Saurabh Bothra, CEO and certified yoga instructor, Habuild assured that belly breathing is one of the most powerful techniques to release that mental/physical stress, and induce sleep.

Its a breathing technique that focuses on the use of the diaphragm rather than shallow chest breathing, said Bothra. He added that our stresses can trap us in a cycle of tension and anxiety, which can make our bodies forget how to breathe properly, resorting to shallow, quick breaths that barely touch the belly. But this type of breathing unknowingly activates our fight-or-flight mode and deactivates our sleep mode, said Bothra.

Anupm Bhattia, a gut health specialist took to Instagram to show how to do belly breathing:

*Lie down on your back and place one hand on your belly and the other on the chest. *Take a deep breath in through your nose making sure your belly rises as you inhale. *Hold that breath for a few seconds and then slowly exhale through your mouth as your belly falls. *Repeat this process for a few minutes focusing solely on your breath and the rise and fall of your belly.

Bhattia mentioned that this technique helps activate the bodys relaxation response, which can help reduce stress and tension, making it easier to drift off to sleep. You will notice that your heart rate slows down, your muscles relax, and your mind becomes more peaceful, said Bhattia.

Now, lets understand how deep belly breathing induces sleep and relaxation:

Activates the relaxation response of the body

When you engage your diaphragm and breathe deeply into the belly, according to Bothra, the parasympathetic nervous system, responsible for promoting relaxation and reducing stress, gets stimulated.

By consciously engaging in deep, slow belly breaths, you signal to your body that its time to unwind and prepare for sleep, said Bothra.

Slows down your heart rate and blood pressure

Belly breathing is the best way to tell your heart to take it easy. According to Bothra, slow and deep breaths reduce the oxygen demand of the body, which lowers the heart rate and blood pressure. This signals your body that its time to unwind and get some sleep, said Bothra.

Reduces stress hormones

Deep belly breathing lowers levels of stress hormones like cortisol in your body. Bothra shared that when these hormones are on the down-low, its easier for the mind to relax and for sleep to take over. I always advise people to have a proper bedtime routine that includes reading, meditation, warm bath, journaling, and chamomile tea, said Bothra.

Its important to prepare your mind for sleep. Add belly breathing into this bedtime routine and itll drastically improve your sleep quality and overall well-being. Yes, it will take time to break the habit of shallow chest breathing, but if you consciously practice it daily before sleeping, deep breathing will become your second nature, added Bothra.

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Yoga expert vouches for this powerful technique to induce sleep - The Indian Express

Often when we are travelling by car, air, train, boat or sitting on an amusement park ride, some of us have motion sickness which can lead to fatigue, uneasiness, dizziness, nausea, and vomiting. Often motion sickness usually goes away when the motion stops. However, it can be quite inconvenient. According to the Centers for Disease Control and Prevention (CDC) website, motion sickness happens when the movement you see is different from what your inner ear senses. While there are many remedies and internet hacks to combat this nauseous feeling, you can also deal with it through a yoga mudra. Scroll through to know more.

Celebrity yoga trainer, Anshuka Parwani, known for training stars like Alia Bhatt, Kareena Kapoor, Deepika Padukone, Ananya Panday, Rakul Preet Singh and more actors, took to Instagram today to share a video featuring a yoga mudra that can help people with motion sickness while travelling. According to the post, one has to practice the Shunya Mudra, a hand gesture, while they are travelling. Anshuka said the mudra helps balance the elements in the body and calm the mind. Thus, reducing nausea. Watch the video below.

Anshuka captioned her post, "Do you suffer from motion sickness? Since ancient times Yoga mudras have been practiced to direct the flow of vital energy (prana) through the energy channels (nadis) in the human body. The Shunya Mudra is a hand gesture believed to have various health benefits, including alleviating motion sickness. Next time you hit the road, avoid taking medication and instead start practising the Shunya Mudra."

To practice the Shunya Mudra, one should place the tip of their middle finger at the base of the thumb. Then, press down gently on the middle finger with your thumb. Do the mudra with both hands.

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Do you suffer from motion sickness while travelling? Alia Bhatt's yoga trainer shares a mudra to combat it: Watch video - Hindustan Times

Amazon has been dropping all kinds of deals on spring fashion this month and some of the best discounts on comfy clothes are exclusively for Prime members.

Right now, shoppers with an Amazon Prime subscription can scoop up a pair of the Ueu Wide-Leg Yoga Pants for just $26. The popular bottoms have earned more than 6,400 five-star ratings from customers who describe them as silky smooth and very flattering. Theyre made from soft material that has some stretch, so you can reach for them when you want to lounge at home, go for a walk, or run errands.

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The lounge pants have a wide waistband thats elasticized to help it stay in place while youre on the go. They also feature a loose fit through the ankle, meaning they wont cling to you. And unlike most standard yoga pants this pair has two roomy side pockets that can hold small essentials like a phone and wallet.

Theyre available in sizes ranging from S to XXL, and you can take your pick from 19 colors, including several easy-to-style neutrals and bold prints. Another big draw? Theyre easy to care for since theyre machine washable and dryer-safe.

More than 1,700 shoppers have left a glowing review to go along with their perfect rating, calling them incredibly comfortable and lightweight. One shopper shared, These are very comfy for traveling.

Another reviewer described them as versatile, writing, My favorite thing about these pants though is that you can dress them up or down. I literally went from lounging around the house all afternoon in them to simply adding a cute sweater and heading out to dinner.

Keep scrolling to check out more colors, then head to Amazon to pick up the Ueu Wide-Leg Yoga Pants while theyre on sale. Not a Prime member? Sign up for a free 30-day trial to access the deal, plus a bunch of other perks.

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Only Amazon Prime Members Can Score These 'Silky Smooth' Yoga Pants for $26 Right Now - PEOPLE

Yoga Pro 27 2024: New all-in-one PC with powerful features.

The Yoga Pro 27 2024 is a new all-in-one PC, which not only has a powerful processor, but also a high-performing dedicated graphics card. The built-in monitor is said to offer decent image quality.

Lenovo has a new AiO PC on offer, the Yoga 7 2024, which is a powerful PC that is not only suitable for office tasks. The installedAMD Ryzen 7 8845HSis a powerful processor or APU that also comes with a dedicated graphics card, the GeForce RTX 4050, as long as customers opt for this. This makes the Yoga 7 2024 suitable for demanding tasks such as video editing, 3D modeling of complex objects or video gaming. Cooling is provided by several heatpipes, with emissions of up to 33 dB, depending on the selected operating mode.

The built-in display measures 27 inches diagonally and has a resolution of 2560 x 1440. According to Lenovo, the sRGB color space is fully covered and 95% of the DCI-P3 color space is covered. TV Rheinland certification means that the monitor should be easy on the eyes. Ergonomic use is supported by height adjustment and the screen can also be tilted. Moreover, the Yoga 7 2024 can be used in pivot mode and thus rotated by 90.

As is often the case, the monitor can be connected to an external device via a USB-C port. DisplayPort, Gigabit Ethernet and several USB 3.2 Gen 2 ports are also available.

With the dedicated graphics card, the price in China is just over $1650; information on an international release is not yet available. Other AiO PCs from Lenovo are already available at Amazon, such as the Lenovo IdeaCentre AIO 3i.

I have been active as a journalist for over 10 years, most of it in the field of technology. I worked for Toms Hardware and ComputerBase, among others, and have been working for Notebookcheck since 2017. My current focus is particularly on mini PCs and single-board computers such as the Raspberry Pi so in other words, compact systems with a lot of potential. In addition, I have a soft spot for all kinds of wearables, especially smartwatches. My main profession is as a laboratory engineer, which is why neither scientific contexts nor the interpretation of complex measurements are foreign to me.

Growing up in regional Australia, I first became acquainted with computers in my early teens after a broken leg from a football (soccer) match temporarily condemned me to a predominately indoor lifestyle. Soon afterwards I was building my own systems. Now I live in Germany, having moved here in 2014, where I study philosophy and anthropology. I am particularly fascinated by how computer technology has fundamentally and dramatically reshaped human culture, and how it continues to do so.

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Get ready to stretch, pose and relax on the diamond! Salt River Fields at Talking Stick is bringing back 'Yoga in the Outfield!

The event takes place on Saturday, April 13.

It runs from 8 a.m. to about 11 a.m. includes a one-hour class, everybody gets a free drink with that, that you can enjoy before, during or after, said Chris Bonnell, Director of Marketing for Salt River Fields. After the one-hour class, there's an after-party on our Pepsi patio deck that offers 360-degree views of the whole valley in the mountain ranges that kind of make it a really unique experience for anybody who loves just kind of doing yoga, especially outside and not really closed in in a class.

The class is taught by a local instructor, Courtney Fox. And dont worry, you dont have to be a yoga guru to participate.

Its for every skill level. So even if you've never taken a yoga class before you can show up. You don't necessarily need a mat to use, you're going to be on the outfield grass so it's going to be nice. And the teacher, Courtney Fox, she really does a good job of walking you through the different movements. So, it can be an introductory course, or you know we do have some folks that are pretty high up on their levels and do some pretty crazy stuff out there but it's built really for everybody to come out and enjoy doing something outdoors while the weather is still really nice, said Bonnell to ABC15.

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The video in the player above showcases the best things to do in the Valley this April. Yoga in the Outfield is featured in minute 5 of the show. Read about the othermonthly events, right here.

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Know before you go: 'Yoga in the Outfield' on Saturday at Salt River Fields - ABC15 Arizona in Phoenix

If you're trying to build endurance, low-impact exercises are a stellar place to start. These exercises offer short and long-term benefits for your body and prioritize joint health. In addition, low-impact training can deliver results comparable to high-impact alternatives while being kinder to your joints. Furthermore, low-impact exercises possess a unique power to elevate and sustain your heart rate, making them perfect for cultivating muscular endurance. That's why I'm here to share 10 of my top-recommended low-impact exercises to build endurance.

Whether you're just starting your fitness journey or a seasoned gym enthusiast, integrating low-impact training into your regimen is a smart move. Allow me to guide you through a handful of my favorite low-impact exercises to build endurance. These can be used for weekly workouts, cardio finishers after a strength training workout, or fun and effective active recovery sessions.

Continue reading for the 10 best low-impact exercises to build endurance. And when you're finished, don't miss these 5 Floor Workouts To Regain Muscle Mass as You Age.

Walking is an excellent choice for a low-impact exercise that effectively boosts endurance. It's accessible to people of all fitness levels and can easily be incorporated into your daily routine.

By maintaining a brisk pace, you can elevate your heart rate and keep it elevated for an extended period, improving cardiovascular health and muscular endurance. Additionally, walking engages multiple muscle groups, including the legs, core, and arms, contributing to overall strength and stamina.

Knock out a 30 to 60-minute walk for a steady-state workout, or ramp up the intensity by performing 10 to 20 rounds of 30-seconds on, 30-seconds off walking intervals at a brisk pace.

Here's How Long You Need To Walk Every Day for Weight Loss

Biking emerges as a stellar choice for a low-impact exercise that significantly enhances lower-body endurance while being gentle on the joints. Whether you opt for outdoor cycling adventures or prefer the controlled environment of a stationary bike indoors, the benefits remain consistent.

Pedaling engages key muscle groups in the legs, including the quads, hamstrings, and calves, fostering strength and endurance development over time. The beauty of biking lies in its versatility; it caters to various fitness levels and preferences, allowing individuals to tailor their workouts to their specific needs.

Hop on a bike for a steady-state workout lasting 30 to 60 minutes to build your endurance base. When you're ready for a new challenge, switch things up with 15 to 20 intervals consisting of 40 seconds of high-intensity effort followed by 20 seconds of an easy pace.

Swimming offers a multitude of benefits for full-body muscular endurance, mobility, and joint health. The resistance of the water provides a challenging yet gentle workout for muscles throughout the body, including the arms, legs, core, and back.

Additionally, the buoyancy of water reduces the strain on joints, making swimming a particularly appealing option for individuals with joint issues or those seeking a rehabilitation-friendly workout. Moreover, the range of motion required for swimming strokes enhances flexibility and mobility, promoting overall physical well-being.

Swim continuously for 20 to 30 minutes at a moderate pace, focusing on maintaining steady breathing and rhythm. Alternate between different strokes (freestyle, breaststroke, backstroke) to engage various muscle groups. An interval option would be to perform 10 to 12 rounds of 50-meter sprints, followed by 20-30 seconds of rest between each sprint. Focus on maintaining high intensity during the sprints, using your preferred stroke or alternating between different strokes for variety.

A 63-Year-Old Yoga Instructor's Top 3 Moves for Better Mobility

A rower is a powerhouse when it comes to boosting full-body endurance while offering the benefits of low-impact exercise for cardio workouts. This versatile machine simultaneously engages multiple muscle groups, including the legs, core, back, and arms, providing a comprehensive workout that improves strength and stamina.

Rowing is gentle on the joints, making it an excellent option for individuals with joint issues or those seeking a low-impact alternative to high-intensity cardio exercises. The fluid, rhythmic motion of rowing promotes cardiovascular health and endurance while minimizing the risk of injury, allowing individuals to push their limits without undue strain.

For an endurance-building workout, row continuously for 20 to 30 minutes at a moderate intensity, aiming to maintain a consistent stroke rate and rhythm throughout. Want a fun interval workout? Alternate between 1:00 of rowing at a high intensity (aim for a stroke rate of 26 to 30 strokes per minute) and 1:00 of rowing at a recovery pace (lower stroke rate, relaxed effort) for a total of 10 to 15 rounds.

The SkiErg offers unique workouts. This machine mimics the double-pole motion of cross-country skiing, engaging the upper-body muscles in a coordinated and dynamic manner. By incorporating the arms, shoulders, and core in the pulling motion, the SkiErg provides a comprehensive workout that improves strength, stability, and endurance in these muscle groups.

The SkiErg's smooth and controlled movement minimizes joint stress, making it an ideal option for individuals seeking a low-impact alternative to traditional cardio exercises.

To build a strong upper-body endurance base, ski continuously for 20 to 30 minutes at a moderate intensity, maintaining a steady rhythm and focusing on engaging your arms, shoulders, and core throughout each stroke. Interval training offers a fun twist on cardio sessions. Alternate between 30 seconds of high-intensity skiing (aim for a fast pace and strong arm engagement) and 30 seconds of rest or easy skiing for a total of 10 to 15 rounds.

10 Functional Strength Exercises To Boost Mobility as You Age

Ellipticals are exceptionally accessible and versatile for low-impact workouts, making them ideal for building muscular endurance and providing alternatives to high-impact cardio exercises. 6254a4d1642c605c54bf1cab17d50f1e

These machines offer a smooth, gliding motion that mimics the natural movement of walking, jogging, or running without the impact on joints that comes with activities like running on pavement or jumping. This makes ellipticals suitable for individuals of all fitness levels and those with joint issues or injuries.

Additionally, ellipticals typically have adjustable resistance levels and incline settings, allowing users to tailor their workouts to their fitness goals and preferences.

Maintain a steady pace for 30 to 45 minutes at a moderate intensity. Focus on keeping your heart rate elevated while engaging your legs, arms, and core muscles throughout the workout. Alternate between high-intensity intervals and recovery periods. For example, sprint at maximum effort for one minute, followed by two minutes of easy-paced recovery. Repeat this cycle for a total of 20 to 30 minutes.

Yoga gives a whole different perspective on building endurance compared to cardio exercises. Yoga presents the unique benefits of improving mobility while improving isometric strength and conditioning for your muscles.

You'll move in and out of positions as you flow through various poses requiring mobility and flexibility, and if you've done yoga before, you already know how tough it is to hold static positions, requiring great amounts of isometric strength and endurance. Beyond improving endurance, I advocate for clients and athletes to use yoga as one of the best forms of active recovery to jumpstart the day!

Flow through your favorite yoga poses, holding each position for a few deep inhale and exhale breath cycles. Aim to accumulate 10 to 30 minutes of continuous, active movement.

10 Strength Training 'Rules' to Follow for the Best Results

Alternating lunges are a standout low-impact exercise renowned for their ability to cultivate strength and endurance in the lower body. Engaging muscles across the legs, hips, and glutes, lunges offer a solid workout option without subjecting joints to undue stress.

Their unilateral nature sets alternating lunges apart, which uniquely challenges stability and bolsters balance. As each leg independently supports the body's weight, it strengthens muscles and hones proprioception and coordinationkey elements of holistic fitness.

Perform three to four sets of 15 to 20 reps per side using only your body weight. To add variety, incorporate circuit intervals of alternating reverse lunges between 30 seconds of work and 30 seconds of rest.

Bodyweight squats target the quads, hamstrings, and glutes, as they provide an effective workout without the need for equipment or added strain on the joints. By incorporating higher rep sets or intervals, bodyweight squats become a potent tool for building muscular endurance in these muscle groups.

Introducing variations such as pauses and tempo reps further amplifies the muscular endurance benefits, as these techniques challenge muscles to work harder and for longer durations. Moreover, they enhance mobility by promoting proper squat form and depth, contributing to overall flexibility and range of motion.

Complete three to four sets of 15 to 20 reps using only your body weight. To add variety, incorporate circuit intervals.

Pushups are a quintessential upper-body compound exercise renowned for their effectiveness in building muscular endurance, particularly in the triceps, shoulders, chest, and core. What makes them truly versatile is their adaptability to various fitness levels; they can be modified to accommodate beginners and seasoned athletes alike.

Introducing variations such as tempos and pauses further intensifies the endurance challenge, requiring muscles to work harder and for longer durations. To enhance endurance, aim for higher rep sets or incorporate pushups into circuit intervals, allowing for brief periods of rest between sets to maximize performance.

Perform three to four sets of 15 to 20 reps using only your body weight. To add variety, incorporate circuit intervals.

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10 Best Low-Impact Exercises To Build Endurance - Eat This, Not That