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Fitness Articles & Tips

Achieving optimal health is a personal journey that may include improving your physical fitness. Signos encourages a balanced approach to exercise and fitness that includes cardio workouts, resistance training, and frequent bouts of movement spread throughout each day. Our fitness articles are intended to provide you with valuable material, tools, tips, advice, support, and information—all backed by science—to help you start, continue and achieve your fitness goals.

Why Cardiovascular Fitness Is a Cornerstone of Metabolic Health

Learn how regular aerobic exercise can help boost metabolic health, improve insulin sensitivity, and help prevent metabolic syndrome.

Sarah Zimmer, PT, DPT

July 4, 2025

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Fitness

Pelvic Floor Strengthening Guide: Daily Exercises for Better Health and Function

Sarah Zimmer, PT, DPT

May 30, 2025

tai chi
Fitness

Tai Chi 101: A Beginner's Guide to Balance, Health, and Inner Peace

Sarah Zimmer, PT, DPT

May 29, 2025

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Fitness

Is Foam Rolling Effective? Science-Backed Benefits for Recovery and Mobility

Victoria Whittington, RDN

May 19, 2025

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Fitness

Micro Workouts: Exercise Snacks that Lead to Fitness Gains

Sarah Zimmer, PT, DPT

May 13, 2025

treadmill
Fitness

More Than Just Running: Treadmill Workouts for Weight Loss and Fitness Gains

Sarah Zimmer, PT, DPT

April 29, 2025

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Fitness

Creatine for Weight Loss: Burn Fat, Build Muscle, and Boost Performance

Sarah Zimmer, PT, DPT

April 14, 2025

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Fitness

The Benefits of Walking for Blood Sugar Control

Sarah Zimmer, PT, DPT

April 7, 2025

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Fitness

Muscle Fatigue: Causes, Symptoms, and Effective Management Strategies

Sarah Zimmer, PT, DPT

March 26, 2025

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Fitness

Supersets: Maximizing Workout Efficiency and Results

Sarah Zimmer, PT, DPT

March 19, 2025

group exercise
Fitness

Hold On - What Are Isometric Exercises, and Should I Be Doing Them?

Sarah Zimmer, PT, DPT

March 11, 2025

core exercises
Fitness

7 Easy Core Exercises for Beginners to Try at Home

Sarah Zimmer, PT, DPT

February 27, 2025

bicep workout
Fitness

The Best 15 Biceps Workouts You Can Do At Home

Sarah Zimmer, PT, DPT

February 20, 2025

Power of movement
Fitness

The Power of Movement: How Consistent Physical Activity Can Fight Winter Blues

Sarah Zimmer, PT, DPT

February 12, 2025

Sustainable fitness
Fitness

From Sedentary to Active: 5 Steps to a Sustainable Fitness Routine in 2025

Sarah Zimmer, PT, DPT

February 6, 2025

Activity levels
Fitness

What Are Physical Activity Levels: Why You Should Be Tracking Yours

Sarah Zimmer, PT, DPT

January 27, 2025

Caffeine and fitness
Fitness

Caffeine and Fitness: Unlocking the Secret to Better Workouts and Faster Weight Loss

Sarah Zimmer, PT, DPT

December 20, 2024

Strength training after 50
Fitness

Staying Strong After 50: The Benefits of Strength Training As You Age

Sarah Zimmer, PT, DPT

December 9, 2024

Benefits of pickleball
Fitness

8 Key Benefits of Playing Pickleball: Serving Up Fun For Your Health and Fitness

Sarah Zimmer, PT, DPT

December 6, 2024

Alcohol and muscle growth
Fitness

Does Alcohol Impair Weight Loss and Muscle Growth?

Sarah Zimmer, PT, DPT

October 18, 2024

How does exercise help type 2 diabetes
Fitness

How Does Exercise Help Type 2 Diabetes? The 6 Benefits and 9 Tips to Start Today

Sarah Zimmer, PT, DPT

October 17, 2024

Barre workouts
Fitness

Set Your Fitness Barre High: 8 Benefits of Barre And a Sample Workout to Try at Home

Sarah Zimmer, PT, DPT

September 16, 2024

Cycling 101
Fitness

Pedal Your Way to a Healthier You: A Beginner's Guide to Cycling

Sarah Zimmer, PT, DPT

September 12, 2024

Foods to avoid when building muscle
Fitness

Top 6 Foods to Avoid When Building Muscle

Sarah Zimmer, PT, DPT

September 6, 2024

Running to lose weight
Fitness

Running to Lose Weight: How It Works, Benefits, and Tips

Sarah Zimmer, PT, DPT

August 27, 2024

Exercise at night
Fitness

Exercise at Night: The Pros and Cons of Nighttime Workouts

Sarah Zimmer, PT, DPT

August 22, 2024

A woman working out
Fitness

When Fitness Backfires: The 6 Hidden Dangers of Over-Exercising

Sarah Zimmer, PT, DPT

August 5, 2024

Fitness app
Fitness

Top 6 Fitness Apps: Are They Useful and Should You Use Them?

Sarah Zimmer, PT, DPT

July 29, 2024

Exercising with a heart rate monitor
Fitness

A Guide for Heart Rate Monitors: Boost Your Fitness

Sarah Zimmer, PT, DPT

July 19, 2024

A woman running
Fitness

Run Your Way to Health: Tips and a 4-Week Running Plan

Sarah Zimmer, PT, DPT

July 11, 2024

Fitness

Drinking Coffee as a Preworkout? Know the Benefits and Risks

Sarah Zimmer, PT, DPT

June 27, 2024

A woman's muscled back
Fitness

How Long Does It Take to Lose Muscle Mass?

Sarah Zimmer, PT, DPT

June 21, 2024

Fitness

7 Tips for Managing Blood Sugar During and After Workouts

Sarah Zimmer, PT, DPT

June 10, 2024

Man performing a military press at the gym.
Fitness

14 Best Shoulder Exercises to Workout at Home

Sarah Zimmer, PT, DPT

May 28, 2024

a man holding hands behing his back
Fitness

Best At-Home Back Workout to Stretch and Strengthen Your Spine

Sarah Zimmer, PT, DPT

May 21, 2024

Yoga 101: Getting Started and Beginner Tips for a Successful Yoga Practice
Fitness

Yoga 101: Getting Started and Beginner Tips for a Successful Yoga Practice

Sarah Zimmer, PT, DPT

April 26, 2024

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Fitness

22 Best Leg Exercises You Can Do at Home

Sarah Zimmer, PT, DPT

April 16, 2024

A man performing a one-hand push-up outdoors.
Fitness

10 Outdoor Workouts to Add Fun to Your Fitness Routine

Sarah Zimmer, PT, DPT

April 9, 2024

A woman doing stretches in a cozy living room setting.
Fitness

Stretching Routine: 10 Easy Stretches to Do Every Day

Sarah Zimmer, PT, DPT

April 8, 2024

man stretching chest
Fitness

13 Exercises to Improve Your Posture Today

Sarah Zimmer, PT, DPT

March 29, 2024

middle-age-woman-doing-squats-in-her-living
Fitness

Unlocking the Power of Squats: Benefits, Targeted Muscles, and Safety Techniques

Sarah Zimmer, PT, DPT

December 11, 2023

strong-shirtless-sportsman-jogging-on-bright-day
Fitness

Is Fasted Cardio Good for You: The Pros, the Cons, and How to Do it Safely

Sarah Zimmer, PT, DPT

December 7, 2023

person-barefoot-scale
Fitness

Steroids Weight Gain and How to Avoid it

Sarah Zimmer, PT, DPT

October 22, 2023

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Fitness

39 Activities to Keep You Active And Avoid the Winter Blues

Sarah Zimmer, PT, DPT

October 15, 2023

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Fitness

How Long Does It Take to Get Fit Again? Get In Shape

Sarah Zimmer, PT, DPT

October 9, 2023

woman-sitting-on-couch-fixing-resistance-band-on-legs
Fitness

How Effective are Resistance Band Workouts for Weight Loss?

Sarah Zimmer, PT, DPT

September 20, 2023

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Fitness

When to Fuel Up: Should You Eat Before or After Your Workout?

Sarah Zimmer, PT, DPT

September 18, 2023

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Fitness

What Is a HIIT Workout? The Top 8 Benefits

Sarah Zimmer, PT, DPT

September 6, 2023

woman-planking-on-yoga-mat-at-home
Fitness

Top 8 Plank Benefits That Will Blow Your Mind

Sarah Zimmer, PT, DPT

August 29, 2023

man-doing-planks-at-park-in-the-morning
Fitness

12 Great Benefits of Working Out in the Morning

Sarah Zimmer, PT, DPT

August 21, 2023

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Fitness

7 Health Benefits of Jumping Jacks and How to Do Them Safely

Sarah Zimmer, PT, DPT

August 10, 2023

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Fitness

Is it Safe to Exercise While Sick? Everything You Need to Know

Sarah Zimmer, PT, DPT

August 1, 2023

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Fitness

Sauna After Your Workout: Health Benefits

Sarah Zimmer, PT, DPT

July 23, 2023

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Fitness

Swimming for Weight Loss: A Complete Guide with Tips

Sarah Zimmer, PT, DPT

July 18, 2023

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Fitness

Yoga For Back Pain: Best Poses To Reduce Discomfort

Sarah Zimmer, PT, DPT

July 10, 2023

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Fitness

Jump Rope: The Benefits for Your Health

Sarah Zimmer, PT, DPT

July 2, 2023

Two-women-running-on-outdoor-stairs
Fitness

What Should You Eat Before a Run? + What to Avoid

Rebecca Washuta

May 29, 2023

Man-and-woman-walking-around-the-street
Fitness

The Truth About Walking After Eating: 9 Benefits Explained

Sarah Zimmer, PT, DPT

May 23, 2023

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Fitness

The Benefits of Aerobic vs. Anaerobic Exercise and the Impact on Weight Loss

Sarah Zimmer, PT, DPT

May 14, 2023

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Fitness

Understanding Heart Rate Zones for Workouts

Sarah Zimmer, PT, DPT

April 26, 2023

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Fitness

What is Zone 2 Cardio? The Key to Efficient and Effective Workouts

Sarah Zimmer, PT, DPT

April 26, 2023

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Fitness

7 Easy Tips to Get Back into Working Out After a Long Break – and Enjoy it

Victoria Whittington, RDN

April 18, 2023

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Fitness

20+ Toning Exercises to Get Fit & Strengthen Muscle

Sarah Zimmer, PT, DPT

April 5, 2023

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Fitness

10 Barre Workout Benefits You Will Love

Sarah Zimmer, PT, DPT

March 15, 2023

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Fitness

Feeling Tired After Working Out: Reasons and How to Prevent

Danielle Kelvas, MD

March 14, 2023

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Fitness

How to Speed Up Muscle Recovery: Expert Tips

Sarah Zimmer, PT, DPT

March 14, 2023

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Fitness

Yoga for Weight Loss: Benefits, Types & Exercises

Sarah Zimmer, PT, DPT

March 13, 2023

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Fitness

How Many Average Steps Per Day to Aid Weight Loss

Sarah Zimmer, PT, DPT

December 15, 2022

Women-doing-pilates-at-the-park
Fitness

Benefits of Pilates: How Does Pilates Help with Blood Sugar Control?

Sarah Zimmer, PT, DPT

November 30, 2022

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Fitness

Low-Impact Workouts for Weight Loss: 8 Exercises to Burn Fat

Chelsea Rae Bourgeois, MS, RD

October 25, 2022

woman-exercising-at-home
Fitness

Exercises That Can Increase Your Metabolism

Julia Zakrzewski, RD

October 12, 2022

Woman-Wearing-Black-Sports-Bra-and-Jogger-Shorts-Smiling
Fitness

Using METs to Track Physical Activity

Julia Zakrzewski, RD

October 9, 2022

Woman in activewear doing push-ups
Fitness

Metabolic Conditioning for Better Health

Julia Zakrzewski, RD

October 6, 2022

a woman and a man lifting weights in a gym
Fitness

The Metabolic Advantages of Strength Training

Caitlin Beale, MS, RDN

September 6, 2022

a couple jogging on a path through a wooded park
Fitness

Does Cardio Increase Metabolism + Ways to Boost It?

Caitlin Beale, MS, RDN

August 28, 2022

woman jogging in a park
Fitness

How Much to Exercise Weekly Based on Your Goals

Julia Zakrzewski, RD

August 28, 2022

Woman walking down city street while talking on phone
Fitness

Walking for Weight Loss: Maximize Fat Burning

Leann Poston, MD, MBA, M.Ed

June 9, 2022

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Fitness

How Long Does Blood Sugar Stay Elevated After Exercise?

Leann Poston, MD, MBA, M.Ed

May 11, 2022

A man and woman doing lunges in a park just after sunrise
Fitness

Should You Work Out Before or After Breakfast?

Ashley Pitt, CPT, Pn1

April 26, 2022

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Fitness

Using Metabolic Workouts to Speed Up Your Metabolism (And Training Time)

Ashley Pitt, CPT, Pn1

March 20, 2022

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Fitness

Fat-Burning Heart Rate: What Is It, How to Calculate and Zones

Sarah Zimmer, PT, DPT

February 21, 2022

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Fitness

Can You Lose Weight Without Exercise?

Leann Poston, MD, MBA, M.Ed

January 11, 2022

Woman powerlifiting a heavy barbell over her head. This is an example of anaerobic exercise.
Fitness

14 Health Benefits of Anaerobic Exercise

Signos Staff

December 1, 2021

A man bending down to pick up a barbell, a weightlifting exercise that burns calories
Fitness

How Many Calories Does Weightlifting Burn?

Amelia Sharp

October 28, 2021

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Fitness

Fuel Your Workouts with Protein: Before or After?

Sabrina Tillman

September 23, 2021

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Fitness

Full Body Workout: 10 Minutes to Lower a Glucose Spike

Sabrina Tillman

August 10, 2021

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Fitness

Dumbbell Leg Workout (Only 10 Minutes!)

Sabrina Tillman

August 10, 2021

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Fitness

10-Minute HIIT Workout

Sabrina Tillman

August 10, 2021

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A black woman wearning a grey tank top extending her arms over her head with her elbows bent. She's wearing a CGM and a Signos sports cover on her left arm.An older white woman crouching down, tying her shoe. She's in a gym and is wearing a grey sports bra and black shorts, and has a CGM and a Signos sports cover on the tricep of her left arm. A man tying his shoe.A middle-aged white man wearing a black tank top with a CGM and a Signos sports cover on his left tricep. He's taking a group exercise class and stretching his left deltoid by pulling his left arm across his chest and pulling on his left forearm with his right hand.

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