Weight training

Weight training

Diet and bodybuilding pays off for Clarkdale RB Mason Horne | Sports

Clarksdale’s Mason Horne had one preference: he preferred to carry the ball himself and follow a block instead of handing out a block for another ball carrier.

As a subclass, Horne weighed around 205 pounds – not a bad weight for a running back, but the weight was not “good weight.” So, in February 2020, Horne started the Keto Diet and dropped to 165 pounds, then he joined Fitness Depot that summer and started gaining weight.

Horne has maintained his fitness routine and is seeing results from good diet and strength training. He entered Friday’s game in Sevastopol after collecting 311 yards and five touchdowns in just 32 carries for the Bulldogs so far this fall, and Clarkdale head coach Jason Soules said the success is due to the fact that Horne took the time to sculpt his body into an ideal shape for playing the running back and defensive back.

“Mason has always been our kicker – and he’s always been a good kicker for us – and we were trying to put him on the pitch and considered moving him to guard. Maybe that’s why he started training so hard, I don’t know, ”Soules said with a chuckle. “Over the past year he has worked extremely hard to transform his body for soccer and football, and it has been a great blessing for him and for us. All the good things that happen to him, he deserved them. I don’t have enough superlatives to say about his work.

While getting in shape wasn’t limited to soccer, Horne admitted part of it was because he really wanted to play a skill position.

“I wanted to get in shape in general, but I also wanted to play as a running back instead of playing on the offensive line,” said Horne. “I also wanted to go faster and just lose some weight.”

The last time he weighed himself, Horne said he weighed 176 pounds and his goal is 200 pounds of “good weight”, which is why he will continue to gain weight in the short term. Ahead of his junior year in 2020, Horne admitted he only lifted weights for football, but a membership to Fitness Depot in the summer of 2020 changed his outlook on bodybuilding.

“At first I had a lot of friends who were all members there, which helped encourage me,” Horne said. “To be honest, during my first and second year years, I didn’t like working out because it kind of killed me, but I fell in love with it at Fitness Depot.”

Coaching, Horne said, is like football in that it is an escape from the daily stresses of life.

“Going to the gym allows me to get away from it all,” Horne said. “I just put on my headphones and am in my own little world.”

It was reflected on the pitch as well, which Soules noticed this summer when the Bulldogs went to 7v7 competitions in places with fast athletes.

“All of a sudden Mason is catching some deep balls against guys from Meridian High and other places that we know have fast guys, so we were pleasantly surprised that Mason could run fast,” Soules said. “He’s had a great summer, and the season has been as good as it gets for him so far. “

The added speed and physical strength gave Horne more confidence on the pitch.

“I really feel like all the hard work paid off,” Horne said. “I feel better about myself and more confident to hit the holes knowing that I’m one of the fastest guys out there. It energizes me and pushes me.

Being in better shape also makes Horne more energetic in general, especially on game days.

“Honestly, I feel more excited than I’ve ever been,” said Horne. “When I wake up on Friday now I have butterflies and I’ve never felt that way before. “

When not getting tough yards on the ground or playing defensive back, Horne is also Clarkdale’s reliable punter and spot kicker, an aspect Soules has enjoyed for several years now.

“Within 40 yards we’re pretty confident that if the snap is good and the grip is down, he’s going to hit the kick,” Soules said. “It makes the game a little easier to know that when you step into the 30 you have a chance to score (at least three) and you don’t always have to do that on the fourth down. This team is really lucky to have him and we have benefited a lot from him.

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Weight training

Strength training speeds up the weight loss process

A Research study in mice and humans has shown that exercises such as resistance training or weight lifting promote changes in the level of fat cells. This is good news for those who like to go to the gym and those who don’t like cardio or aerobic exercise.

How it works?

Several researchers, including Ph.D. and associate professor of physiology at the University of Kentucky College of Medicine, conducted a study examining how resistance training helps the weight loss process. When a person lifts weights and engages in mechanical activity, the muscles are stressed and release certain substances. The message of the substances goes to the fat cells, which in turn start the fat burning process.

Research was very much needed as there are still many unknown facts about weight loss and exercise. Other studies have focused on muscle and its improvement after weight training, but this one in particular shows the benefits of weight training in fat loss.

Resistance training has many other benefits

In addition to speeding up the fat loss process, weight lifting and resistance training in general help build muscle and store glycogen. Muscle strength helps prevent type 2 diabetes by improving blood sugar and lipid levels in the body.
Experts Explain that resistance training improves brain function, improves body mobility and physical performance. Plus, it helps people with anxiety issues and their self-esteem. We all want to look good and feel good about ourselves. Those who suffer from back problems can benefit from strength training because it strengthens the back muscles and supports the spine.

Ask for help to get started

Before you start buying weights and other equipment, it is necessary to understand that a fitness trainer should explain and show you how to lift weights. It’s great to start with professional help and make sure you’re on the right track.

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New weight room to open soon in Twin Falls

Ground Zero Strength is a new weight room scheduled to open soon in Twin Falls. If you’re looking for a place that aims to make people stronger and less focused on cardio, then this is the place for you.

What is this new gym?

Ground Zero Strength will be a 24 hour weight room. There would be no machines or cardio equipment, this will focus on barbells and squat racks and heavy lifting. The gym wants to focus on people who are committed to getting stronger but may not be sure where to start.

Will they offer training or courses?

Personal training will be something they will offer. It can be a semi-private or individual group training. It will also be available around the clock for anyone to enter and lift on their own.

What kind of membership fees do they make?

They will be doing monthly contracts starting at $ 50 per month. The basic membership will give you access to the gym 24 hours a day. There will be special reduced rates for the military, teachers, first responders, healthcare workers and a few others. You can consult more information on their The Facebook page.

When do they plan to open?

Right now they’re hoping to be open by November 1, which is great. Just in time for the holidays.

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KEEP READING: Discover 25 Natural Ways To Boost Your Immune System

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Weight training

Bodybuilding and bodybuilding advice – with coach Maxwell Alexander

Strength training is an important part of your workout routine if you are truly interested in strength training. The importance of strength training in bodybuilding cannot be overstated, but it is not the only aspect of any workout program. With a solid weight training plan, it becomes easier to achieve your weight training goals.

Bodybuilding and bodybuilding advice – with coach Maxwell Alexander – Fitness photography by Duncan Avenue Studios, New York

You need to lift weights that provide resistance to certain muscle groups in order to work them. When starting your strength training program, remember to start small and work your way up. Basically you start with a heavy weight that is difficult to lift, but you can lift it with some effort. Add more weight as it becomes easier to lift. It is important to develop slowly so that your body does not injure itself.

Make sure that you are doing the exercises correctly when doing weight training. Lift the weights with extreme caution and feel the muscles as they work. When lifting weights your form is just as important as the weight you lift, so pay attention to how the exercises are performed and perform them safely.

Bodybuilding and bodybuilding advice – with Fitness model + Bodybuilding trainer Maxwell AlexanderFitness photography by Duncan Avenue Studios, New York

During weight training you will have to lift a lot of heavy things, so safety is crucial. Squats and deadlifts put a strain on your lower back. When performing these exercises, it is a good idea to wear a weight belt to reduce the risk of injury. Weight belts support your lower back and align your spine so that you don’t do the exercises incorrectly.

One of the benefits of strength training in bodybuilding is the increase in physical performance. Using energy to create movement, muscles are the engine or powerhouse of the body. Strength training improves the size, strength, and endurance of our muscles, which can be beneficial for our work, favorite sports, and daily activities.

Strength training will improve your physical appearance as your body will burn fat for energy to lift weights. You lose weight and gain muscle tone when you burn fat. Plus, weight training prevents muscle loss that can lead to a flabby body. The resistance you get from weight training will help you build muscle in new and exciting ways.

Weight training is an integral part of a strength training program. You need to incorporate strength training into your exercise program if you want well-defined muscles. With your efforts, you will see tremendous results and have a more beautiful and healthy body.

Secrets of Natural Bodybuilding by Trainer Maxwell Alexander
Secrets of Natural Bodybuilding by Trainer Maxwell Alexander

If you’re looking for more resources to get started in bodybuilding or to take your training to the next level, consider my book “Secrets of Natural Bodybuilding” on Amazon Kindle. There is a lot to learn about bodybuilding in this eBook, and it’s easy to understand! It has even been called the “Bodybuilding Manual” by my clients! Like having a bodybuilding expert on hand, ask questions when you need them! Check out a wide variety of tips, like how to properly build your body! As a beginner I was looking for a way on my own to tone and build muscle, but it wasn’t easy! It’s hard to find information on these things… Especially the ones I wanted to make weight training easier. All signs pointed to expensive weight machines or personal trainers. In all honesty, I was sick of searching and looking everywhere so I decided to become certified myself. I took a specialty course focused on the science and art of bodybuilding in addition to the fitness trainer program. I then refined my own bodybuilding experience and decided to write this definitive bodybuilding book.

There are so many ways to build your body with minimal effort! You will not only learn how simple and easy bodybuilding is, but you will also learn tricks that will benefit others. The following is just a “small snapshot” of what you will discover in my Bodybuilding ebook – The Secrets of Natural Bodybuilding:

  • Familiarize yourself with the terminology.
  • Establish your own training program.
  • Learn exactly how strength training will benefit you.
  • Find out how your diet affects your health.
  • Find out what nutrients you need.
  • Learn about the importance of carbohydrates.
  • Find out why fat is always a big part of your diet!
  • Get ideas for preparing meals.
  • Find out how your goals are affected by sleep.
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  • Find out if the supplements are harmful.
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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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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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Weight training

How weight training burns fat

Before and after this process, the researchers took blood, biopsied tissue, centrifuged fluids, and looked under a microscope for vesicles and other molecular changes in the tissue.

They noted a lot. Before their improvised strength training, rodent leg muscles were teeming with a special extract of genetic material known as miR-1, which modulates muscle growth. In normal and untrained muscles, miR-1, one of a group of tiny strands of genetic material known as microRNAs, maintains a brake on muscle building.

After rodent resistance exercise, which consisted of walking around, the animals’ leg muscles appeared to be miR-1 depleted. At the same time, the vesicles in their bloodstream were now filling with the substance, as was neighboring fatty tissue. It seems, the scientists concluded, that the muscle cells of the animals somehow packed these chunks of microRNA that delay the hypertrophy in the vesicles and sent them to neighboring fat cells, which then allowed the muscles to grow. immediately.

But what did miR-1 do to the fat once it got there, the scientist wondered? To find out, they labeled the vesicles of weight-trained mice with a fluorescent dye, injected them into untrained animals, and followed the trajectories of the glowing bubbles. The vesicles concentrated on the fat, saw the scientists, then dissolved and deposited their cargo of miR-1 there.

Soon after, some of the genes in fat cells became overdriven. These genes help direct the breakdown of fat into fatty acids, which other cells can then use for fuel, reducing fat stores. This is because weight training reduced fat in mice by creating vesicles in the muscles that, through genetic signals, told the fat it was time to separate.

“The process was just remarkable,” said John J. McCarthy, professor of physiology at the University of Kentucky, who authored the study along with his then graduate student Ivan J. Vechetti Jr. and others. colleagues.

Mice aren’t people, however. So, as the latest facet of the study, the scientists collected blood and tissue from healthy men and women who had completed a single tiring lower body workout and confirmed that, like in mice , the levels of miR-1 in the muscles of the volunteers plummeted after they were lifted, while the amount of vesicles containing miR-1 in their bloodstream skyrocketed.

Of course, the study focused on mice and wasn’t designed to tell us how often or how hard we need to stand up to maximize vesicle production and fat burning. But, even so, the results remind us that “muscle mass is vitally important for metabolic health,” said Dr. McCarthy, and that we start to build that mass and get our tissues talking every time we do. let’s lift a weight.

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Strength training can help relieve anxiety

As expected, the control group, for the most part, retained their original low levels of anxiety. They still felt as peaceful as eight weeks ago.

But the weight trainers scored about 20 percent better on anxiety tests. They started out with low anxiety at first, but felt even less anxious now.

This effect was “larger than expected,” says Brett Gordon, currently a postdoctoral researcher at the Penn State Cancer Institute at Penn State College of Medicine, who co-authored the study with Matthew Herring, Cillian McDowell and Mark Lyons. The mental health benefits were actually greater than those often seen in studies of aerobic exercise and anxiety. But Dr. Gordon cautions that such comparisons are limited, as the various experiments use different amounts of exercise and mood measures.

The new study also didn’t examine how weight training can affect anxiety. But Dr Gordon and his colleagues suspect an increase in physical and psychological power. Weightlifters have grown stronger over time and able to lift heavier weights. “Feelings of mastery may have arisen,” he says, leaving people generally feeling more able to cope. Molecular changes in weightlifters’ muscles and brains likely also occurred and contributed to improvements in their mood, he says, noting that future studies may help detail some of these changes.

Of course, this experiment only involved healthy young people doing some version of training, so the results cannot tell us if lifting also alleviates anxiety in older people. It also can’t tell us which diet might be enough, too much, or just the right amount to boost mental health. Lastly, it also doesn’t prove that hitting the gym today can acutely soothe any mental disturbances we might be feeling, since the improvements in the study came after weeks of training.

But if you’re feeling tense and tense, as many of us are these days, getting stronger is probably a worthy goal and doesn’t have to be intimidating, says Dr. Gordon. “There are a lot of ways to train with little or no equipment,” he says. “Try common bodyweight exercises, such as push-ups, sit-ups, or squats, or use household items as weights.”

You can find more information on DIY bodybuilding in our Well guides: “How to get strong” and “How to build muscle in 9 minutes”.

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Olympic fencer Kat Holmes prioritizes bodybuilding to gain advantage

At the 2016 Olympics in Rio de Janeiro, Kat Holmes was ready to retire from elite fencing upon her return to the United States. However, when the American team finished fifth at the Games, just one game off the podium, Holmes knew they had business to deal with on the track.

Holmes will shoot in the épée category in the individual and in the team competition at the Olympic Games in Tokyo. She is currently ranked No. 22 in the world, which is the highest rank she has ever held in senior competition. American team could be a contender for a sword medal after securing a major victory in this event at the 2018 World Championships.

Despite being older and struggling with the limitations of pandemic training, Holmes, 28, is in the best shape of her life. This Olympic cycle, she added a game-changing element to her training program: weightlifting. Fencers typically don’t focus on strength training, but rather technique and agility, but Holmes believes his sheer physical form gives him a competitive edge.

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“One of the first things to decrease when you’re tired is your technique,” ​​she told USA TODAY Sports. “The stronger you are, the longer you can maintain a high level of technique, and frankly, the stronger you are the easier it is to strike the blade beyond your opponent’s hand.”

Holmes has worked with his strength trainer Matt Fleekop since 2017. Fleekop was the strength coach of the fencing team at Princeton University while Holmes competed for the Tigers, and he had never worked with fencers before joining the Princeton staff. He said bodybuilding for fencers requires a unique approach compared to a football or basketball player.

“Kat’s right arm is visibly bigger than the other, and it’s the same with her legs, because she’s so dominant on that side,” Fleekop told USA TODAY Sports. “It’s about figuring out how to fight that and keeping them healthy and strong on both sides while also being aware of the asymmetries in their bodies.”

Fleekop said Holmes’ improvements in weightlifting have been huge over the past three years. He said her maximum bench press when they first started working out was around 70 to 80 pounds, and that she is now able to lift 135 pounds, which is over 75% of her body weight. She can also lift over 300 pounds in her favorite exercise, the trap bar deadlift. Fleekop said the biggest challenge with training Holmes is his constant desire to surpass himself.

“There would be times in Princeton where another team would come in and they would have to end up alone. I would give her five or six sets of something, and she would say, ‘Oh, I did nine or 10 rounds, I’m forgetting,’ ”he said. “Knowing that she kind of wants to get run over, I have to strategically put things like that into her workouts or else she will do it on her own and could get hurt.”

Holmes is based in New York City, so she was unable to access any of her regular training resources when the COVID-19 pandemic first escalated in March 2020 due to a lockdown. Even when she was able to return to her weight training facilities and her fencing club, she was unable to work with Fleekop in person.

In September, Fleekop started a new job as a performance trainer for To come up, an app that allows users to digitally connect with personal trainers to manage individualized workouts. Holmes and Fleekop started using the app, and she said it was a big benefit to her training.

“During the pandemic, I was just lifting alone in my apartment, and it was so boring and so unmotivating,” Holmes said. “[Future] is super interactive, as if they were there. There are few voice recordings from your coach that cheer you on and they have a heart rate monitoring system via Apple Watch that really allowed me to biometrically track my heart rate and tailor my training to that. I have noticed huge gains from this.

The app continued to help Holmes train despite the easing of COVID-19 restrictions. She said that since fencing is primarily an individual sport, the resources provided by the national governing body are mainly centralized at the Olympic training center in Colorado Springs, Colo., But most fencers are not at the center. more than a few weeks a year. Thanks to Future, Holmes was able to take her strength trainer with her in her daily training sessions and when she travels abroad with the national team.

Holmes will kick off his competition roster in Tokyo with an opener against Sera Song of South Korea on July 24. Fleekop said Holmes’ strength gave him a mental boost as much as physically, and he hopes he sees that reflected in his performance.

“She’s in such incredible physical shape that she knows that when she’s out there against someone they can’t survive her and they’re not as strong as she is,” he said. “She is convinced that no one is where she is, and it shows. She couldn’t have trained harder or done anything more, so I just want her to do her thing and feel good about the way she competes.

Katharine Holmes of the United States, left, and Anna Catheri Van Brummen celebrate with a chest lump after defeating Venezuela to win gold in the women's team épée at the Pan Am Games in Toronto on July 24, 2015.

Holmes is aiming for Olympic gold, particularly in the team competition. Even though she was on the verge of retirement five years ago, she said that today even a gold medal might not satisfy her desire to continue her journey in the sport. She will begin her medical studies at Icahn Medical School on Mount Sinai three days after returning from Tokyo, but Holmes believes she can balance the next phase of her studies while continuing to shoot internationally.

“When I was competing in our last Olympic qualification, our only international competition this season, in Russia, there was that moment where I was like, ‘I’m not ready to stop this,'” she said. . “I still see room to grow and room to be better. There are only three years left until the next Games, and the first two years of medical school are a bit like college. Looks like it’s just around the corner and a lot more accessible.

The two-time Olympian describes himself as a “big nerd” and got into fencing as a child after reading books about medieval times that featured sword fights. She feels a spiritual and physical connection to the sport which she believes keeps her training at such a high level and keeps coming back for more.

“There is a quote from the movie Chariots of Fire … it says: ‘God created me for a purpose but he also made me fast, and when I run I feel his pleasure’, and that is how I feel when I do fencing, “said Holmes.” To put it in a more scientific perspective, you’ve seen instances where you hit a tuning fork and a wineglass vibrates and explodes. Everything in it world has a resonant frequency, a frequency that it vibrates like that. When I fencing, I feel like I’m vibrating at my resonant frequency.

Contact Emily Adams at or on Twitter @ eaadams6.

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The benefits of bodybuilding and weight training

Besides the much touted (and frequently Instagram) benefit of adding tone and definition to your muscles, how does strength training help you? Here are some of the many ways:

1. Strength training makes you stronger and fitter

This advantage is obvious, but it should not be overlooked. “Muscle strength is crucial in making things easier for you to do on a daily basis,” says Pire, especially as we get older and naturally start to lose muscle.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resistant force. According to the Encyclopedia of Behavioral Medicine, there are two types of resistance training:

  • Isometric resistance involves contracting your muscles against a stationary object, such as against the floor during a push-up.
  • Isotonic strength training involves contracting your muscles through a range of motion, such as in weight lifting.

2. Strength training protects bone health and muscle mass

Around age 30, we begin to lose up to 3-5% of lean muscle mass per decade as we age, notes Harvard Health Publishing.

According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high intensity resistance and impact training has been shown to improve functional performance, as well as bone density, structure and strength in postmenopausal women with low bone mass. – and it had no negative effect.

Likewise, the HHS physical activity guidelines state that for everyone, muscle-building activities help maintain or increase muscle mass, strength, and power, which are essential for healthy bones, muscles and muscles. joints and muscles as we age.

3. Strength training helps your body burn calories efficiently.

All exercise helps boost your metabolism (the rate at which your resting body burns calories throughout the day).

With both aerobic activity and strength training, your body continues to burn calories after strength training as it returns to its most restful state (in terms of energy exerted). This is a process called “excessive oxygen uptake after exercise,” according to the American Council on Exercise.

But when you do weight training, weight training, or resistance training, your body demands more energy depending on the amount of energy you exercise (meaning the harder you work, the more energy you demand. ). So you can amplify this effect depending on the amount of energy you put into the workout. This means more calories burned during training and more calories burned after training, too, while your body recovers to a state of rest.

4. Strength training helps keep weight off for good

Because strength training increases excess oxygen uptake after exercise, it can also help users increase weight loss more than if you were just to do aerobic exercise alone, Pire says. “[Resistance or strengthening exercise] keeps your metabolism active after exercise, much longer than after aerobic training.

A study published in the journal Obesity in November 2017 found that, compared to dieters who did not exercise and those who only exercised aerobically, dieters who did strength training four times a week for 18 months lost the most fat (about 18 pounds, compared to 10 pounds for non-exercisers). and 16 pounds for aerobic exercise).

You may even be able to further reduce body fat, especially when strength training is paired with calorie reduction through diet. People who did full-body resistance training and diet combined over the course of four months reduced body fat while also improving lean muscle mass better than resistance training or diet alone, one small concluded. study published in January 2018 in the International Journal of Sports Nutrition and Exercise Metabolism.

5. Strength training helps you develop better body mechanics

According to previous research, weight training also benefits your balance, coordination, and posture.

A review, published in Clinical and experimental research on aging in November 2017, found that doing at least one resistance training session per week – done alone or in a program with several different types of workouts – produced up to a 37% increase in muscle strength, an increase in muscle strength 7.5% of muscle mass and a 58% increase in functional capacity (linked to the risk of falling) in frail elderly people.

“Balance depends on the strength of the muscles that hold you upright,” notes Pire. “The stronger these muscles, the better your balance. “

6. Strength training can help with chronic disease management

Studies have shown that strength training can also help relieve symptoms in people with many chronic conditions, including neuromuscular disorders, HIV, chronic obstructive pulmonary disease, and certain cancers, among others.

For the more than 30 million Americans with type 2 diabetes, weight training along with other healthy lifestyle changes may help improve blood sugar control, according to the Centers for Disease Control and Prevention and a study published in June 2017 in Diabetes therapy.

And research published in 2019 in Frontiers in Psychology Suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer.

7. Strength training increases energy levels and improves your mood

According to a meta-analysis of 33 clinical trials published in JAMA Psychiatry in June 2018.

“All exercise improves mood because it increases endorphins,” says Pire. But for strength training, additional research that has examined neurochemical and neuromuscular responses to such training offers further evidence that it has a positive effect on the brain, he adds.

And there is some evidence that strength training can also help you sleep better, according to a study published in the January-February 2019 issue of Brazilian Journal of Psychology.

And we all know that a better night’s sleep can go a long way in maintaining mood.

8. Strength training has cardiovascular health benefits

Along with aerobic exercise, muscle building activities help improve blood pressure and reduce the risk of hypertension and heart disease, according to the HHS.

RELATED: Strength training lowers your risk of heart disease and diabetes, regardless of how much cardio you do

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