5 minutes exercises to make your back stronger

Back pain? We got your back!

5 Minute Back Workout to Strengthen Your Back by Paleo Grubs

 

 Back Pain Yoga: Stretch & Strengthen (5 min routine) by YOGABODY®

 

Sore Back Release ♥ Yoga For Beginners | 5 Min Miracle by Boho Beautiful

Yoga for Back Pain- 5 Minute Beginners Cat Cow Yoga Flow For Lower Back Pain by Yoga TX

 

5 min Lower Back Workout by Kasia Rain

 

Photo by Christopher Campbell

The 5 best fitness apps in 2016 according to Men’s Health

Want to change to a fitness life style?

  1. Microsoft Health –  The pre-progamming feature allows the user to build a workout beforehand which will then feed into the user’s phone for live prompts, also includes 24/7 heart rate analysis, sleep tracking, cardio GPS and Golf tracking
  2. myfitnesspal – Has an unrivalled food database to browse to make sure your meals are accurately recorded
  3. Strava – Compatible with over 25 different activity-tracking devices, Strava allows users from a huge variety of sports and activities to compare data and analyze their results
  4. Freeletics – With the Body Weight training, Gym and nutrition plans, they offer great options for who loves fitness or it is just starting
  5. Endomondo – Can track over 50 different exercises and provide real-time audio feedback on your efforts to spur you on

Ranking of medals in the Olympic games from 1896 to 2014*

Ranking of medals from 1896 to 2014

*Sum of gold, silver and bronze medals including Summer and Winter Olympic Games

  1. United States – 2681
  2. Soviet Union – 1204
  3. Great Britain – 806
  4. Germany – 782
  5. France – 780
  6. Italy – 663
  7. Sweden – 627
  8. China – 526
  9. East Germany – 519
  10. Russia – 519
  11. Hungary – 482
  12. Australia- 480
  13. Norway – 477
  14. Finland – 463
  15. Canada – 449
  16. Japan – 443
  17. Netherlands – 376
  18. Switzerland – 323
  19. Austria – 304
  20. Romania – 302
  21. South Korea – 296
  22. Poland – 291
  23. West Germany – 243
  24. Bulgaria – 220
  25. Cuba – 209
  26. Denmark – 180
  27. Czechoslovakia – 168
  28. Belgium – 147
  29. United Team of Germany – 137
  30. Unified Team – 135
  31. Spain – 133
  32. Ukraine – 122
  33. Greece – 111
  34. Brazil – 108
  35. New Zealand- 100
  36. Belarus – 90
  37. Yugoslavia – 87
  38. Turkey – 86
  39. Kenya – 86
  40. South Africa – 76
  41. Argentina – 70
  42. Czech Republic – 68
  43. Jamaica – 67
  44. Mexico – 62
  45. Iran – 60
  46. Kazakhstan – 59
  47. North Korea – 49
  48. Ethiopia – 45
  49. Estonia – 40
  50. Croatia – 34
  51. Slovenia – 34
  52. Ireland – 29
  53. Slovakia – 29
  54. Indonesia – 27
  55. India – 26
  56. Egypt – 26
  57. Azerbaijan – 26
  58. Latvia – 26
  59. Georgia – 25
  60. Thailand – 24
  61. Mongolia – 24
  62. Portugal – 23
  63. Nigeria – 23
  64. Morocco – 22
  65. Lithuania – 21
  66. Uzbekistan – 21
  67. Chinese Taipei – 19
  68. Colombia – 19
  69. Trinidad and Tobago – 18
  70. Mixed team – 17
  71. Algeria – 15
  72. Chile – 13
  73. Bahamas – 12
  74. Australasia- 12
  75. Venezuela – 12
  76. Armenia – 12
  77. Pakistan – 10
  78. Tunisia – 10
  79. Uruguay – 10
  80. Serbia and Montenegro – 9
  81. Liechtenstein – 9
  82. Philippines – 9
  83. Zimbabwe – 8
  84. Russian Empire – 8
  85. Puerto Rico – 8
  86. Uganda – 7
  87. Israel – 7
  88. Serbia – 7
  89. Moldova – 7
  90. Dominican Republic – 6
  91. Malaysia – 6
  92. Cameroon – 5
  93. Costa Rica – 4
  94. Luxembourg – 4
  95. Peru – 4
  96. Bohemia – 4
  97. Ghana – 4
  98. Iceland – 4
  99. Lebanon – 4
  100. Namibia – 4
  101. Qatar – 4
  102. Singapore – 4
  103. Hong Kong – 3
  104. Panama – 3
  105. Syria – 3
  106. Kyrgyzstan – 3
  107. Saudi Arabia – 3
  108. Tajikistan – 3
  109. Independent Olympic Participants – 3
  110. Ecuador – 2
  111. Mozambique – 2
  112. Suriname – 2
  113. Afghanistan – 2
  114. British West Indies – 2
  115. Haiti – 2
  116. Kuwait – 2
  117. Sri Lanka – 2
  118. Tanzania – 2
  119. Vietnam – 2
  120. Zambia – 2
  121. Burundi – 1
  122. Grenada – 1
  123. United Arab Emirates – 1
  124. Bahrain – 1
  125. Barbados – 1
  126. Bermuda – 1
  127. Botswana – 1
  128. Ivory Coast- 1
  129. Cyprus – 1
  130. Djibouti – 1
  131. Eritrea – 1
  132. Gabon – 1
  133. Guatemala – 1
  134. Guyana – 1
  135. Iraq – 1
  136. Macedonia – 1
  137. Mauritius – 1
  138. Montenegro – 1
  139. Netherlands Antilles – 1
  140. Niger – 1
  141. Paraguay – 1
  142. Senegal – 1
  143. Sudan – 1
  144. Togo – 1
  145. Tonga – 1
  146. Virgin Islands – 1

Photo by Agberto Guimaraes

The 10 most accessed websites for runners in 2016 according to Amazon

That is the list for who wants to start running.

  1. Runnersworld.com -Daily running news, running tips for beginners and advanced, injury prevention, and more

  2. Mapmyrun.com – MapMyRun.com provides running enthusiasts with the tools and community they need to improve
  3. Letsrun.com – Links to news items covering running topics, nutrition and health information.
  4. Active.com/running/ – A runner’s source for running, training information, racing tips, and race registration.
  5. Runrepeat.com – RunRepeat.com compile reviews of running shoes.
  6. Runrocknroll.com – International series of marathons, half marathons, and 10k/5k races. Includes online registration.
  7. Coolrunning.com – Offers news, fitness information, race event calendar, message board, online running log, and more.
  8. Nyrr.org – Offering running, yoga, health walking, deep water running, and stretching clinics and training.
  9. Halhigdon.com – Runners World magazine writer, answers running questions and provides training programs.
  10. Runningahead.com – Free online running log featuring an easy to use interface, powerful searching and graphing.

Photo by Jacob Miller

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