For many people, exercise is an important part of their lifestyle and is key for those hoping to lose weight. Moving more can help burn off extra calories with will help burn fat more quickly. What are the top ten exercises to burn calories?

In order to shape up, dieters must burn more calories than they take in.

A healthy diet plan will help those hoping to lose weight keep on top of their progress.

Combining this with regular exercise can speed up results, according to Healthline.com.

The website said: How much weight you lose depends on the amount of exercise youre willing to commit to and how closely you stick to your diet.

READ MORE: Eddie Izzard weight loss: Comedian ditched one food from diet plan to slim down

If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week.

Most exercise enthusiasts are willing to dedicate one hour to a gym class.

If spending that time working out, dieters can maximise their weight loss by picking the right exercises.

In fact doing one workout in particular could burn nearly 1000 calories in just one hour.

DON'T MISS

Running - 965

Water polo - 839

Bicycling - 710

Calisthenics - 710

Circuit training - 710

Jump rope - 671

Stationary bicycling - 622

Rowing machine - 622

Aerobic dance - 587

Swimming - 587

Comparing various sports, high cardio exercises came out as the most effective for burning calories.

Running came out on top, burning nearly 1,000 calories in just one hour of the sport.

The amount of calories actually burned can vary depending on the weight and height of the slimmer.

Factors including the pace and intensity of the workout will also make a difference.

When trying to lose weight, following an intermittent fasting diet plan can boost the metabolism, Corin Sadler, nutritional therapist and product developer at Higher Nature, explained.

He said: Research suggests with no change at all to diet, i.e. the same amount of calories, simply delaying breakfast by 90 minutes and having dinner 90 minutes earlier might have an effect on dietary intake.

Those who changed their mealtimes were found to have eaten less food overall than the control group and lost an average of two percent body fat than those left to eat at unrestricted times.

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The top ten exercises to help you lose weight fast - which burns the most calories? - Express

In the world of at-home workout programs, Beachbody reigns supreme. Its various workouts range from 21 Day Fix, P90X, 3 Week Yoga Retreat, Country Heat...the list goes on. Beachbody programs allow you to kick your own butt into stellar shape from the comfort and anonymity of your living room, so its no surprise the programs are so popularor that the company is constantly adding to their fitness catalog.

Which brings us to 80 Day Obsession, created by Beachbody super trainer Autumn Calabrese. Her newest program promises big wins in a short period of time (a 9-pound weight loss in as little as 14 days, along with major shredding down the line) by laying out an ultra-specific plan comprised of 30- to 60-minute workouts and well-timed macronutrient meals.

But is 80 Day the right fitness and diet plan for you? Well, that depends. WH asked personal trainers and a registered dietitian what they think about the plan. Plus, Calabrese herself weighed in how she designed the plan, who she had in mind, and what she really thought about that word obsession the first time she heard it.

80 Day Obsession is a weight-loss program designed primarily for people who have a basic foundation of fitness. In other words, if youre stalling out on your current exercise routine and want to kick your results up a notch, 80 Day Obsession could be just what you need to really take charge of your weight and overall health.

There are two components to the program: the fitness regime and the timed nutrition meal plan. Some basic equipment is required, like weights and resistance bands, and there are different package options ranging in price from $39 to $160 (sometimes there are discounts available).

The exercise program lasts for 13 weeks and is split up into three different phases, each one four weeks long. At first, you work on building basic strength and balance, explains Calabrese; as you move through the phases, you start to work up to more complex movementsto work up to building more muscle massand then finally start tackling power movements for optimal shredding.

We decided to throw in that final thirteenth week as a peak week, which is something we do in the competitive world, explains Calabrese. Thats the week you get your best results.

If that all sounds fairly straightforward for a three-month fitness plan, it basically is. The big thing to know up front is that these workouts are intense right from the start. Each one lasts anywhere from 30 to 60 minutes, and you work out for six days before taking a rest day. Whats more, each workout is designed to tackle a different area of fitness (like butt, legs, core, and cardio), and every week your workout gets changed up to really challenge you from one phase to the next.

I dont want people to plateau or get bored, so you never really do the same workout twice, says Calabrese. Every week youre getting something different, pushing faster and harder.

As long as youre not pushing yourself beyond your actual physical limitations, taking on a program like 80 Day Obsession can be a great way to see quick progress and to really push yourself.

The structure of the program works because you rest different muscle groups by varying your exercises daily and then getting a day of full rest, says Lynell Ross, a certified personal trainer and health and wellness coach, who adds that the six days of super varied exercise routines allows you to easily achieve new levels of fitness.

What does the 80 Day Obsession meal plan involve?

Calabrese says she always has a nutrition component included in all of her Beachbody programs, and 80 Day Obsession is no exception. And if youve ever done one of her other programs before (like 21 Day Fix), a lot here will be familiar to you.

Even if you havent done any of Calabreses programs, the nutrition piece is pretty simple: It utilizes color-coded containers (that you can buy on the Beachbody website) for different macronutrientssuch as carbs, protein, and fatsand youre generally allowed to eat what you want from your days containers at any meal.

80 Day Obsession also incorporates something called timed nutrition, where youre instructed to eat specific foods, or combinations of foods, at specific times of the day. Youre also encouraged to eat every three hours or so to avoid getting too hungry and overeating.

Basically, Calabrese's focus is on filling your diet with:

40/30/30 is a well-balanced ratio of nutrients, particularly for active people, says Danielle Schaub, RD, culinary and nutrition manager for Territory Foods. The average American diet consists of 50 percent carbs, 15 percent protein, and 35 percent fat, which is a little low on protein for most people who exercise regularly and need additional protein to repair and build muscle.

As far as the timed nutrition side of things, Schaub says that, depending on your personal goals, it can have a powerful impact on your healthbut its important to remember that weight loss can only be achieved when total calories consumed are less than the energy you expend. (In other words, when combined with a healthy diet, timed nutrition can help you control your hunger, avoid overeating, and maximize your workout efforts...but it wont make you lose weight all on its own.)

According to our experts, 80 Day Obsession features some strong qualities on both the fitness and nutrition sides.

What are the cons to consider?

There are a couple of potential downsides or challenges to keep in mind about the plan.

On that last note, Calabrese herself would have loved to see the program named something else, too. "I had the exact same feeling about the negative association with that word, she admits. Ultimately, though, Calabrese realized that its just a wordand she could make it a positive one, if she tried.

After all, it does require a certain amount of obsession to maintain a healthy level of fitness in your life. We hear that word and want it to be negative, but we get obsessed with things like TV shows all the time...why cant we be obsessed with being happiest, healthiest version of ourselves?

Okay...but should I try 80 Day Obsession?

If you are: injury-free and in good health, do not have a history of disordered eating, understand the basic principles of warming up, cooling down, and using proper formyou should be good to go.

When Calabrese first designed the program, she didnt intend for it to be used by people who had zero experience with working out or who wanted to lose a significant amount of weight. Though some people have had success jumping into 80 Day Obsession with little to no experienceand crushing their goals in the processits generally recommended that you have a baseline level of workout experience before getting started.

The reason for that really comes down to safety. A good candidate for the 80 Day Obsession Plan is a person looking for a challenging work out, but definitely not for beginners, says Ross. People can get hurt easily when they go beyond their level of fitness too quickly.

Roser agrees. This program is perfect if youve been working out consecutively for about three months, doing [strength and cardio a few times per week], she advises. It requires explosive movements and is a high intensity workout geared for people who have been conditioned to handle fast-paced movements with little recovery time.

Ultimately, if you've tried and liked Beachbody programs in the past, you'll probably be a fan of the 80 Day Obsession Planand you'll crush it! But if it sounds too restrictive for you and unsustainable, pass on this particular plan for something that better fits your lifestyle.

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What Is 80 Day Obsession And Can It Help You Lose Weight? - Women's Health

If there's one part of the body that most people would like to be free of excess fat, it's the belly. And it's not just for appearance's sake: The specific type of fat that accumulates around your midsection has been linked to a higher risk of disease, including some cancers, type 2 diabetes and heart disease.

Core exercises can reduce the appearance of belly fat, but there are better ways to get rid of it altogether.

Credit: andresr/E+/GettyImages

Spot reduction, or the idea that you can target fat loss from specific areas of the body, is a myth, so there's no exercise or food that will magically melt away belly fat. But if you're looking to lose belly fat for the long haul, there are a number of research- and expert-backed things you can do.

The first step to getting rid of your belly fat is understanding how it's different from other types of body fat and how that factors in when it comes to weight loss.

There are two types of belly fat:

"As we get older and our hormones change, we tend to deposit more visceral fat, which is very pro-inflammatory and much more dangerous to health than subcutaneous fat," Luiza Petre, MD, a cardiologist and weight-management expert, tells LIVESTRONG.com.

Generally, a waist size over 35 inches for women and over 40 inches for men indicates excess visceral fat, according to the National Institutes of Health.

First things first: Weight loss is a systemic process, which means that energy (read: fat) is burned at an equal rate throughout the body, Dr. Petre says. In other words, your body doesn't tap any one particular area before any other.

"What may seem to be focal weight loss is actually a product of how our fat tissue is distributed," she explains. Women tend to store more fat around the thighs and hips, while men carry more around the waist. Therefore, when weight loss occurs, it's more visible in those areas.

However, there is a difference when it comes to which type of fat goes first. Visceral fat is more readily metabolized into fatty acids, per Harvard Health Publishing, so it responds to diet and exercise more efficiently than soft fat on, say, the hips and thighs.

Once you create a healthy calorie deficit and implement the tips below, you can expect to see a difference in your belly in about two weeks.

Credit: Chaloemphon Wanitcharoentham / EyeEm/EyeEm/GettyImages

How quickly can you expect to watch your belly disappear? Well, that all depends on your calorie deficit.

If you want to lose belly fat, you need to lose weight, which means you need to consume less calories than you burn. Most people can safely cut between 500 and 1,000 calories per day, which typically leads to between 1 and 2 pounds of weight loss per week, according to the Mayo Clinic.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

If you stick to that schedule, you should start to notice a difference in your abdominal area in about two weeks, says Holly Roser, a certified personal trainer and sports nutritionist.

Don't fall for fads promising lightning-fast weight loss or six-pack abs in just a few days. Here's what really works when it comes to trimming your tummy and keeping visceral fat at bay.

Try High-Intensity Interval Training (HIIT)

When you think about exercise for a flatter belly, your mind may immediately go to crunches and other core-targeting moves. But while abdominal exercises can tighten the muscles and make the abdomen look better, Dr. Petre says these moves won't actually trim down the fat around your waist. "Not all exercises are created equal when it comes to belly fat," she stresses.

Research, including a September 2019 study published in Mayo Clinic Proceedings, has found that high-intensity interval training (HIIT) is more effective in reducing abdominal fat compared to other types of training. Researchers noted that people who practiced HIIT not only shaved more inches off their waists but also lost more body fat and gained more lean muscle mass than those who performed other moderate-intensity exercise, including brisk walking and cycling.

Compared to low-fat diets, Dr. Petre maintains that lower-carb diets are better when it comes to blasting visceral fat. One important study, published August 2019 in the Journal of Hepatology, found that a lower-carbohydrate Mediterranean diet was more effective at reducing belly fat than a diet lower in fat.

Everyone needs fat in his or her diet. But the type of fat you're eating is important, too. Those following a Mediterranean diet are encouraged to avoid or limit saturated fats found in such foods as butter, lard, full-fat dairy, fatty meats, fried foods and commercial baked goods and instead stick to unsaturated fats like olive oil, avocado and nuts.

The Mediterranean diet also puts the focus on whole grains over refined carbs, which can help put the kibosh on belly fat. According to Harvard Health Publishing, these refined foods (think: white bread and rice, chips, sweets and sugary drinks) cause sharp spikes in blood sugar and elevate your triglyceride levels, which cause your body to store more fat around the waist.

Avocados are a smart choice when you're trying to lose belly fat.

Credit: Milan_Jovic/E+/GettyImages

Ilana Muhlstein, RD, dietitian and co-creator of Beachbody's 2B Mindset, is a fan of cruciferous veggies such as cabbage, arugula, cauliflower and Brussels sprouts as great belly fat-blasting fuel. "They are low in calories but high in fiber," she explains.

Eating more fiber can help you feel full on less food, which helps with weight loss in general. And eating more soluble fiber such as the kind found in many veggies but also flax seeds, oranges, beans and oats in particular may be key in reducing abdominal fat. One oft-cited study published in the February 2012 issue of Obesity followed more than 1,000 people for five years and found that each 10-gram increase in soluble fiber intake decreased belly fat accumulation by 3.7 percent.

Before you get too caught up in exactly how much and which kind of fiber you should be getting, keep in mind that there's no perfect amount to aim for instead, simply fill your plate with a variety of veggies as often as possible.

"A combined program of a low-carbohydrate and high-fiber diet with regular exercise and a de-stress plan will allow you to see a waistline again."

Research has established a link between sleep and visceral fat, Dr. Petre says. Indeed, a May 2014 study published in Obesity found that those who sleep a healthy amount of time defined by researchers as seven to eight hours a day gained significantly less visceral fat than those who slept too little or too much.

One of the culprits here is cortisol, aka the stress hormone, which your body tends to release when you're short on shut-eye. Cortisol signals your body to store more fat in your belly while also increasing your hunger and negatively affecting your metabolism.

Speaking of cortisol, research has also connected higher stress levels to more belly fat. "High cortisol levels can actually increase your visceral fat, as the hormone is known to increase the amount of fat that clings to your body and magnifies the growth of your fat cells," Dr. Petre says.

Stressful situations are nearly unavoidable in everyday life, but you do have control over your response to them, which can help mitigate the effects of cortisol on your body: Check out eight ways to beat stress-induced belly fat.

Because there are so many components involved in blasting belly fat, Dr. Petre says that motivation and commitment are key even when you don't see results right away. "A combined program of a low-carbohydrate and high-fiber diet with regular exercise and a de-stress plan will allow you to see a waistline again," she says. "You can push past your genetics and bad habits to get rid of that elastic waistband forever."

See more here:
How to Lose Belly Fat: 6 Things That Really Work - LIVESTRONG.COM

If you are on Instagram, Facebook or follow nearly any celebrity, you know that carb-restricted diets are very popular. Those that follow a low-carb diet will claim its the answer youve been looking for to lose weight, cure diabetes, reduce inflammation and heal many other ailments. But, are carbs really that bad for us?

If you are on Instagram, Facebook or follow nearly any celebrity, you know that carb-restricted diets are very popular. Those that follow a low-carb diet will claim its the answer youve been looking for to lose weight, cure diabetes, reduce inflammation and heal many other ailments. But, are carbs really that bad for us?

Labeling an entire food group as bad is over simplification. Carbohydrates come in many different forms from jelly beans and white bread to pinto beans and fruit. Carbs are our bodies primary source of energy and have important nutrients that our body actually needs. They help fuel our brain, kidneys, heart, muscles and nervous system. Carbs help produce the feel good brain chemical, serotonin. Carbs have fiber that helps with digestion, constipation, lowering cholesterol and keeping us filled up. Plus, they are a rich source of nutrients, including antioxidants, vitamins, minerals and phytochemicals that help prevent and fight illnesses and keep cell damage to a minimum.

Its true that eating too many carbs can lead to weight gain, just as eating too much fat or too much protein can. Yes, you likely will lose weight on a low-carb diet. But, that can happen any time you eliminate an entire major food group!

Its important to understand that all carbs are not equal. When we eat carbs, they are broken down by our gut into glucose, which is then released into the blood stream. The pancreas responds by releasing insulin to shuttle the glucose into the cells for energy. More glucose means more insulin. Excess insulin can damage our cells and increase our risk of cardiovascular disease and diabetes, as well as trigger the body to store surplus glucose as fat, especially in the belly.

Refined carbs, like sugars and processed grains that have been stripped of nutrients and fiber, break down quickly in our gut, causing a rapid rise in blood glucose. Complex carbs, on the other hand, are made up of longer sugar molecules plus fiber, which take time to digest. This provides a steadier stream of glucose requiring gradual insulin release. Examples of complex carbohydrates include beans, nuts, whole grains and all fruits and vegetables.

How many carbs should you eat in a day? Although carbohydrates needs are different for everyone, most experts recommend that between 45 percent and 65 percent of your daily calories come from carbohydrates. If you eat around 1,800 calories a day, that means 200-270 grams of carbs per day. If you have fallen into the low-carb/no-carb diet trap, this will sound like way too many carbs. Keep in mind that 130 grams is considered the minimum amount of carbs needed daily for a healthy diet. At 4 calories per gram, this equals just a little more than 500 calories worth of carbs a day.

The claim that low-carb diets, especially very low carb, are better for your health is not supported by evidence-based science. In fact, studies have shown that people who eat a moderate carbohydrate diet of around 50 percent calories from carbs have a lower risk of premature death than either those who ate a diet higher in carbs or a low-carb diet. (Lancet, August 2018) The benefits people see from a low-carb diet, such as better blood sugar control or less pain/inflammation, are likely the result of weight loss due to calorie restriction and not necessarily due to a restricted carbohydrate diet.

Most people cannot stay on a very low-carb diet long term. What fun is life if you cant enjoy a juicy peach or some freshly baked bread? All-or-nothing thinking when it comes to carbs is risky. By focusing on eliminating carbs, you may compromise the quality of your diet and therefore your health. Many low-carb diets promote replacing carbs with proteins and saturated fats, which can increase your risk for heart disease. Its just not true that bacon and coconut oil are better for you than a banana or sweet potato!

If you pick and choose carbs wisely, you will be able to control your weight, improve your diabetes and reduce your risk for heart disease. Refined carbs like chips, sugary beverages and baked goods are high in calories and easy to overeat. Instead, focus on fiber and nutrient-rich carbs, including whole grains and lots of fruits and vegetables.

Anita Marlay, R.D., L.D., is a dietitian in the Cardiopulmonary Rehab department at Lake Regional Health System in Osage Beach, Mo. See recipe of the week on page B2.

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Marlay: Are carbohydrates really that bad for us? - Lakenewsonline.com

They showed that Mr. Trump and his aides and allies linked a sought-after Oval Office meeting for Ukraines new president to the investigations. And they established that the administration had frozen $391 million in military aid to Ukraine an ally under threat from Russia during the same period when Mr. Trump was pushing hardest for the investigations.

The risks now, Democrats asserted, rest with Senate Republicans if they fail to give serious consideration to convicting Mr. Trump.

Im stunned by some of the reactions, from their own mouths, from the leaders of the Senate abandoning their oath, in defiance of their oath, in plain view, said Representative Madeleine Dean, Democrat of Pennsylvania, who sits on the Judiciary Committee. I think of it as malpractice, but its much more serious than that.

Still, the political ramifications for House Democrats were evident, especially with the start of what will certainly be a combative election year just days away.

Led by the president and his allies, Republicans promised to make vulnerable Democrats pay for their impeachment votes and said the partisan split combined with the near certainty that the Senate would ultimately, and perhaps quickly, acquit the president would allow them to make the case that this was strictly a political exercise born out of spite against a duly elected president.

Democrats, on the other hand, needed to satisfy their own core supporters outraged by Mr. Trumps conduct. Many Democratic voters demanded that the House take some steps against him even if it was futile, given the steely control over the Senate by Mitch McConnell, the Republican majority leader, who has made clear he is working in tandem with the White House on impeachment.

Democrats had to respond, said Tom Davis, a former Republican House member from Virginia and a top party strategist during the Republican-driven impeachment of President Bill Clinton in 1998. I think if they had not done it, they may have faced a greater risk, he said, referring to a possible backlash from the left.

See more here:
House Democrats Bet Their Impeachment Votes Are Worth It - The New York Times

The gift season came early this year for University of Virginia sports fans often in spectacular fashion.

From dramatic, record-setting plays to thrilling, unexpected victories, 2019 was to borrow a title from an ACC Network documentary popular in these parts Unbelievable.

For the fourth time in school history, UVA won two NCAA team championships in the same calendar year (and came within whiskers of winning a third).

With the twin titles, UVA won the 2018-19 Capital Cup for mens sports given to the top overall athletics programs, based on their postseason accomplishments. UVA edged out Stanford University and others, and increased its all-time championships in mens sports to 20, the most of any Atlantic Coast Conference school. In all, UVA now holds 27 national titles across all sports.

Heres a look back at what can best be summed up as The Year of the Hoo.

Unbelievable was the title of the ACC Networks documentary on the 2018-19 UVA mens basketball team that debuted in the fall. It couldnt have been more fitting.

After a shocking loss to No. 16 seed University Maryland-Baltimore County in the first round of the 2018 NCAA Tournament, the UVA team rebounded in 2019 to win the programs first NCAA championship on April 8. The wins came in a thrilling, edge-of-your-seat fashion that no Cavalier fan will ever forget.

Especially memorable was the win over Purdue University in the Elite Eight, when Kihei Clarke chased down a loose ball in the backcourt and quickly passed it to Mamadi Diakite, who hit the game-tying shot at the end of regulation as Hoos around the world lost their mind. UVA then won the game in overtime.

(Do you remember where you were when that shot splashed through the net? These Hoos do.)

UVA went on to beat Auburn University and Texas Tech University in the Final Four both victories also coming in heart-stopping fashion.

The Hoos finished sixth at the NCAA Championships, their third-best finish ever (UVA placed fifth overall in 2015 and 2016). The team recorded All-America honors in 16 swims, 12 of which were individual performances.

Wrestler Jack Mueller was runner-up to Iowa Universitys Spencer Lee in the 125-pound weight class at the 2019 NCAA Championships in March, becoming just the fourth wrestler in program history to advance so far. Mueller finished the year with a 21-1 record and an ACC championship.

He also won the UVA Athletic Department Distinguished Scholar-Athlete Award for 2019.

Anna Redding played in the inaugural Augusta National Womens Amateur, held in the week before the Masters last spring. She made the cut to play in the final round and finished tied for 26th place.

By virtue of her seeding and tee time, Redding holds the distinction of being the first woman to tee off during a competitive round at the storied Augusta National Golf Course.

Check out this 2018 video feature on Redding to learn more about her dreams of playing professionally.

Head coach Kevin Sauers squad won its 10th straight ACC title in May and placed 10th at the NCAA championships. The UVA squad landed 11 student-athletes on the All-ACC Academic team, the most since 2008. Heidi Long was named ACC Rowing Scholar-Athlete of the Year.

The UVA mens track and field team won six Atlantic Coast Conference individual titles at the ACC Outdoor Championships, the most in program history.

The winners were: Jordan Scott (triple jump, long jump), Ethan Dabbs (javelin), Hilmar Jonsson (hammer), Oghenakpobo Efekoro (shot put) and Brenton Foster (high jump).

At the NCAA Championships, Scott became the first ACC male competitor to win the indoor national title in the triple jump.

Jonsson recorded the best hammer throw in program history at the NCAA championships to earn first-team All-America honors.

Also in May, UVA captured the program's sixth NCAA title with a 13-9 triumph over Yale University at Lincoln Financial Field in Philadelphia, thwarting the Bulldogs' quest for back-to-back championships. It was the Hoos first NCAA title since 2011 and fifth since 1999.

The victory came on the heels of a thrilling double-overtime over Duke University in the semifinals.

Sammy Mueller matched a career-high with eight points on six goals and two assists as the Hoos beat Navy, 15-12, to advance to the NCAA Tournament quarterfinals for the first time since 2014. Six different players scored for UVA.

For the 14th time in 15 years, UVA advanced to the quarterfinals of the NCAA Tournament, defeating Stanford University in exciting, come-from-behind fashion in a match that started outdoors before moving indoors due to weather. Carl Soderlund won the clinching match.

For the fifth time in program history and the first time since 2010, the Hoos advanced to the NCAA Final Four this fall, defeating an old ACC foe, the University of Maryland, in overtime after Annie McDonough deflected in a shot from teammate Rachel Robinson for the lone goal of the game.

UVA spent eight weeks as the No. 1 team in the country before falling to rival University of North Carolina in the ACC Tournament. The Hoos finished the year with an impressive 17-2-3 record after losing to Washington State in the second round of the NCAA Tournament.

A game-winning goal by Joe Bell off a rebound of his own penalty kick attempt gave top-seeded UVA a 3-2 overtime win over Southern Methodist University and moved the Cavaliers into their first College Cup appearance since 2014.

In Cary, North Carolina, the Hoos beat Wake Forest University in the semifinals before falling on penalty kicks to Georgetown University, 7-6, in Sundays NCAA championship game.

The streak is over.

UVA beat Virginia Tech, 39-30, in Scott Stadium to snap a 15-year losing streak to its rival, win the Commonwealth Cup and capture the ACC Coastal Division championship.

Up next for the Hoos: the Orange Bowl!

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'Year of the Hoo': Recapping Remarkable Sports Achievements from 2019 - UVA Today