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August 2021

Weight training

How To Use Interval Weight Training To Increase Your Cardio And Strength

After pushing hard in a workout, the last few reps were probably sloppy and maybe even left you vulnerable to injury. Follow this method of interval training to increase your cardio and strength and not sacrifice the quality of your reps.

This interval strength training workout was designed by Marcus Filly, a CrossFit athlete who has developed a form of training that combines CrossFit style workouts with his “Functional Strength” method.

In less than an hour, you’ll have a warm-up with a goal, strength training with high-threshold aerobic work that won’t tire you out, and a finisher to work on the knee flak.

Watch an interval training session with Marcus Filly

Everything is also scalable and can be regressed depending on your current fitness level. Take a lighter load or choose a less complex movement. Instead of the thruster, you can do a kettlebell squat. Instead of the deficit deadlift, you can do a normal or hello deadlift, for example.

Source: Functional bodybuilding

Warm up:

3 sets of:

  • 1 minute by bike
  • 10 dumbbells sitting hello
  • 10 Poliquin step-ups / leg

Adding a little weight during your warm-up will help you move straight to the next part without needing to do too many warm-up sets once you move on to your interval strength training.

Practice 1 – Emphasis on the anterior chain

3 sets of:

  • 6 squats before cyclists
  • 12 kettlebell thrusters
  • 90 seconds by bike
  • Rest 2 minutes

Front rider squats are done by raising the heels, which will emphasize the anterior chain of the legs.

If you have the right pace, after the last set you should feel like you don’t want to do another one, but before that you should feel like you can do one more.

Your quads should be on fire by the end of this workout.

During the rest period, you can continue to slowly move your legs on the bike to eliminate lactic acid. “Lying down now is not movement. Stay active, ” Marcus Filly said.

Workout 2 – Accentuating the posterior chain

3 sets of:

The extra range of motion in the deficit deadlift helps you work on your strength and flexibility while getting a solid strength stimulus.

Doing the same movement in the second exercise, but with a different load and a different range of motion, helps target different parts of the posterior chain.

The hamstrings should become warm at the end of the workout.

Workout 3 – Strength Balance Finisher

3 sets of:

  • Nordic hamstring curls
  • Nordic inverted

“I never like to finish a maximum intensity workout. The brain needs to slow down and consolidate some of the motor outputs by slowing down and controlling certain exercises.

This is a finisher that works a specific balance in the joints from front to back and protects your knees from balls.



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Physical fitness

Loss of smell, poor physical condition associated with cognitive impairment following COVID-19 infection

Research presented at the Alzheimer’s Association (AAIC) 2021 International Conference found associations between COVID-19 and persistent cognitive deficits, including the pathology and symptoms of Alzheimer’s disease. According to investigators, cognitive impairment was also found to correlate with persistent loss of smell in recovered COVID-19 patients.

“These new data point to disturbing trends showing COVID-19 infections leading to lasting cognitive impairment and even Alzheimer’s symptoms,” said Heather M. Snyder, PhD, vice president of medical and scientific relations at Alzheimer’s Association, in a press release. “With more than 180 million cases and nearly 4 million deaths worldwide, COVID-19 has devastated the whole world. It is imperative that we continue to study what this virus is doing to our bodies and brains. The Alzheimer’s Association and its partners are at the forefront, but more research is needed.

In addition to the respiratory and gastrointestinal complications associated with COVID-19, many patients experience short- and / or long-term neuropsychiatric symptoms, including loss of smell and taste, and cognitive and speech deficits. attention, commonly referred to as “brain fog”.

For some patients, these neurological symptoms are persistent. Researchers are currently working to understand the mechanisms behind the cognitive dysfunction caused by SARS-CoV-2 and what this might mean for the long-term cognitive health of these patients.

Researchers assessed the cognition and olfactory senses of a cohort of nearly 300 elderly people with COVID-19. Participants were observed between 3 and 6 months after infection with COVID-19.

More than half of the study participants had persistent problems with forgetting. Additionally, 1 in 4 patients had additional cognitive problems, including language and executive dysfunction. These difficulties were associated with persistent smell problems, regardless of the severity of the original symptoms of COVID-19.

“We are starting to see clear links between COVID-19 and cognitive issues months after infection,” said Gabriel de Erausquin, MD, PhD, MSc, in the statement. “It is imperative that we continue to study this population, and others around the world, for a longer period of time to better understand the long-term neurological impacts of COVID-19. “

It was also found by a separate study that people who recovered from COVID-19 and experienced cognitive decline were more likely to be in poor physical condition and have lower oxygen saturation. Investigators analyzed cognitive impairment and associated health measures in 32 previously hospitalized patients who had mild to moderate COVID-19 2 months after discharge from hospital.

According to the researchers, the lower cognitive test scores for these patients were associated with higher age, waist circumference, and waist-to-hip ratio. Additionally, after adjusting for age and gender, lower memory and thinking scores were independently associated with lower levels of oxygen saturation during the 6-minute walk test, a measure commonly used to assess ability. function of people with cardiopulmonary disease.

“An oxygen-deprived brain is not healthy, and persistent deprivation may very well contribute to cognitive difficulties,” George Vavougios, MD, PhD, postdoctoral researcher for the University of Thessaly, said in the statement. “These data suggest some common biological mechanisms between the dyscognitive spectrum of COVID-19 and post-COVID-19 fatigue that have been reported anecdotally in recent months. “

REFERENCE

COVID-19 associated with long-term cognitive dysfunction, acceleration of Alzheimer’s symptoms [news release]. AICA; July 29, 2021. Accessed August 5, 2021.


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Weight training

12 health benefits of bodybuilding

The health benefits of strength training include longer lifespan.

Image Credit: PeopleImages / E + / GettyImages

Gone are the days when lifting weights was reserved for bodybuilders and professional athletes. In fact, the Physical activity guidelines for Americans recommend thatallAdults do at least two full-body strength workouts each week.

Why? Because the benefits of strength training extend to all aspects of your physical, mental and emotional health, says Jason Li, CPT, Certified Personal Trainer and Weightlifting Coach with SoHo Strength Lab in New York City.

Do you already lift regularly? Or just not convincedneeddo weight training ? (Trust us, you do.)

Regardless of your current relationship with weights, here are 12 strength training benefits worth celebrating.

Strength training includes any activity that works your muscles against resistance (which is why it is also called resistance training). And by stressing your muscles, it stimulates them to grow and become stronger.

It happens quickly. In fact, in an August 2020 study in theJournal of Aging and Physical Activity, The elderly significantly improved their total muscle strength after just 16 hours of resistance training.

2. Healthy body fat levels

Strengthening your muscles has a significant effect on the fat cells in your body. In a great December 2014ObesityIn one study, Harvard researchers found that minute-by-minute strength training regulates age-related belly fat more than cardio. There are several reasons.

Challenging weightlifting exercises trigger a temporary metabolic stimulation, known as excessive post-exercise oxygen uptake, or EPOC, depending on the American Council on Exercise. This is because your body needs extra oxygen to cool down and repair itself after weight training. Plus, in the long run, building lean muscle mass increases your resting metabolic rate.

Strength training can also promote healthy levels of body fat by affecting hormone levels and reducing inflammation.

3. Mental and emotional health

Many people first gain weight for the physical health benefits of weightlifting, but stick with it for the mental and emotional benefits.

Research, including a May 2018 study inJAMA Psychiatry, Has shown that resistance training reduces the frequency and severity of depressive symptoms. And this regardless of physical changes. It also helps in the management of anxiety.

Strength training increases the levels of feel-good chemicals (like endorphins and endocannabinoids) in the brain. It also affects the levels of drain-derived neurotropic factor (BDNF), which promotes brain health.

“Most people aren’t able to do great push-ups or pull-ups initially, but training to achieve these goals and unlock these new skills is very motivating,” says a certified strength and conditioning specialist. Albert Matheny, DT, CSCS.

Don’t be surprised if the confidence that comes with reaching new strength goals carries over into your life outside of the gym.

5. Strong balance and stability

“Many strength training movements require your body to be balanced and mobile,” explains Matheny. As you move in different planes of motion and from different angles during strength training, your major muscle groups and the small muscles in your body become stronger and more stable.

Falls are the leading cause of death from trauma in adults over 65, according to the Centers for Disaster Control and Prevention. So feeling balanced and stable in your body becomes more and more important as you get older.

6. Ease during the acts of daily life

What are the acts of daily life? Also known as ADLs, these are common daily tasks such as showering, shopping, walking and climbing stairs.

“If you’ve practiced deadlift from a heavy kettlebell, for example, you feel a lot more confident – and safer – to pick up boxes for, say, moving,” says Matheny.

The stronger you are in your strength training workouts, the stronger you are in the world.

Being stuck in one position all day – like sitting in front of your computer – weakens the stabilizing muscles in your torso, which play a major role in your posture, Li explains.

Regular strength training can help increase the endurance of the muscles in your core that are responsible for a proud posture, he explains.

Strength training can also help you improve in your favorite non-sport activities. “Sports that require a lot of short bursts of power and longer periods of low activity or rest benefit tremendously from strength training,” says Li.

Numerous research works confirm this. For example, a study from June 2016 in theJournal of Strength and Conditioning Researchfound that six weeks of strength training benefited the sprinting ability of professional soccer players. And a study from May 2014 inScandinavian Journal of Sports Medicine and ScienceFound that 25 weeks of heavy lifting helps riders pedal more powerfully.

Strength training is important both to support bone growth in our younger years and to maintain that bone density and strength as much as possible as we age.

How Does Strength Training Benefit Your Bones? When you forcefully squeeze your muscles, they end up pulling and gently straining your bones. Plus, if you do your strength training while standing, you are effectively loading (and again, gently stressing) your spine, hips, and leg bones.

10. Balanced blood sugar levels

People with moderate levels of muscle strength have a 32% lower risk of developing type 2 diabetes than those with low levels of muscle strength, according to an April 2019 study inProceedings of the Mayo Clinic.

Additionally, in people with diabetes, strength training is an effective way to manage blood sugar and reduce the risk of complications.

Researchers believe resistance training has this effect by helping to regulate body composition and sensitivity to insulin, the sugar-regulating hormone, according to a November 2016 position statement inDiabetic treatments.

While cardio has long had all the glory for heart health, there is a growing body of research showing that resistance training deserves it, too.

For example, in a January 2017 search inMedicine and science in sport and exercise,Cis women who reported weight training had a 17% lower risk of developing cardiovascular disease than those who reported never weight training.

Together, all of these health benefits of strength training can add up to a longer life and a better quality of life.

Research confirms this. For example, a study from June 2016 inPreventive medecineWe found that strength training twice a week reduced the risk of all-cause mortality. The researchers followed older people for 15 years and found that those who strength training at least twice a week were 46% less likely to die during that time.



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Physical fitness

Appleton Terror Twilight Track Meet Held To Safely Promote Fitness and Community Engagement | WFRV Local 5

APPLETON, Wisconsin (WFRV) – Make it to the Olympics, the folks at Appleton West High School are giving you bang for your buck.

On Wednesday, Local 5 watched in amazement as community members of all ages and skill levels come together at Terror Twilight Track’s 3rd Annual Gathering for a friendly and fun competition promoting both the safe physical fitness and community engagement.

Principal of Appleton West High School, Mark McQuade, who enthusiastically participated in the event, said: “We really encourage the community to come together, have a healthy way of having fun and celebrating a bit. ”

The Terror Twilight had all the intensity and thrill of watching events one would normally see in a track and field competition, including the 50-meter sprint, 100-meter sprint, 400-meter sprint, the 400 meter relay, the 1600 meter relay, shot put, long jump, high jump, 1 mile run and fun run for kids.

During the events, the participants not only enjoyed running laps, but between laps they also had the chance to catch up and hang out with old friends and peers. “I have enjoyed my four years at Appleton West and seeing people from the past is always a great feeling,” said Appleton West alumnus Carter Feiler.


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Sunil Sharma instills fitness habits in people with DFT CrossFit Sports Gym

Success is not imminent. It is an arduous process that can take a significant portion of one’s life. Persistence adds fuel to this never-ending desire for success and shapes results your way. Sunil Sharma is a success story that has established itself as a fitness brand with perseverance. By the age of 28, most people dream of a routine job that guarantees a steady paycheck, but Sunil did not have these life expectancies. All he wanted to be was a fitter human being with a self-established business.

Sunil Sharma is from Jabalpur and spent his teenage years mainly shying away from books and physical activity. As he learned about eating habits, conditioning and fractionation exercises, his interest in fitness training as a professional grew. Sunil Sharma is an ISSA certified strength and conditioning trainer and combines her knowledge of food groups and a variety of diets to shape her client’s physique. He has trained many celebrities and influencers so far and has helped many obese people regain their self-confidence and regain their physique.

Sunil Sharma is not just a fitness trainer and recently channeled his entrepreneurial spirit into his brand DFT Strength and Conditioning. It aims to make fitness a priority among young people and middle-aged people who are very ignorant of their bodies. His brand has helped many people achieve the physique of their dreams, some of whom have also participated in and won a few bodybuilding competitions. Sunil Sharma recently helped celebrity Soundarya Sharma achieve an impressive physique for her role in Ranchi Diaries. During the pandemic, Sunil Sharma also launched a fitness app to help his audience participate in his variety of physical training programs.

Sunil Sharma has achieved key success for a 28-year-old. He says, “Fitness is inseparable from me. It gives me the strength to take on challenges other than lifting weights and builds my self-confidence. I loved the idea of ​​owning a business even though I only knew about fitness. It didn’t happen overnight and took a lot of effort and savings to get here. I pay no attention to illegal methods of achieving the physique of your dreams. I practice and preach natural fitness and advise my clients never to venture into unnatural diets and supplements. “

Disclaimer: Brand Office Content


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