Weight training – Open Door Youth Center http://opendooryouthcenter.org/ Wed, 20 Oct 2021 03:13:25 +0000 en-US hourly 1 https://wordpress.org/?v=5.8 http://opendooryouthcenter.org/wp-content/uploads/2021/10/icon-8.png Weight training – Open Door Youth Center http://opendooryouthcenter.org/ 32 32 Why weight training is important for men and women http://opendooryouthcenter.org/why-weight-training-is-important-for-men-and-women/ http://opendooryouthcenter.org/why-weight-training-is-important-for-men-and-women/#respond Tue, 19 Oct 2021 16:10:57 +0000 http://opendooryouthcenter.org/why-weight-training-is-important-for-men-and-women/ Do men and women have different fitness needs? Our contrasting characteristics, communication styles, behaviors and desires can sometimes be so pronounced that we can feel like we are from entirely separate planets. But both men and women can understand this vital necessity: a complete workout for good health. While there are specific biological factors that […]]]>

Do men and women have different fitness needs? Our contrasting characteristics, communication styles, behaviors and desires can sometimes be so pronounced that we can feel like we are from entirely separate planets. But both men and women can understand this vital necessity: a complete workout for good health.

While there are specific biological factors that can promote men’s physical abilities, such as having more testosterone to help with muscle growth, the disparity between the sexes and their essential exercises has less to do with physical needs than it does. behavior and motivation.

Historically, society has created gender norms that make men considered the stronger sex. Women are expected to focus their fitness ambitions on light aerobics and pumping with puny weights. Meanwhile, fitness magazines and blockbuster movies featuring stars as superhuman as The Rock have pressured men to have bulging biceps.

The result: Motivation for women tends to focus on appearance, weight loss, and light toning exercises for bending over, while for men it includes competitiveness and muscle building.

These gender biases have created loopholes in most people’s gym play. Men and women could improve their fitness plans if they united their toning tendencies to form a complete, well-balanced routine that prompts men to engage more in aerobics and stretching, and women to include more. days of strength training in their training.

Let’s learn from each other. Here are some beneficial stretches and strength training exercises that should be a part of everyone’s fitness routine.

To stay loose and improve your strength training efforts, stretch out common tension traps in the body with therapeutic stretches. By adding flexibility work to your week, you can safely build stronger muscles. Here is an example of a good total body stretch that also strengthens.

Downward facing dog

Stretches + strengthens: hips, shoulders, hamstrings, arms, upper and lower back

  • Start on your hands and knees with fingers extended for support.

  • Press your hands to lift your knees off the floor and straighten your legs. Gently move your hands forward and your feet back to help lengthen this pose. If this stretch feels too intense, bend your knees slightly. Relax your head between your arms, watch your feet, keep your core engaged and your spine extended. Hold for 20 seconds.

Weightlifting helps build bone density. This is especially important because the density decreases for women as they age and can make them more susceptible to fractures and breaks. You’ll also burn more calories, feel stronger, and improve your overall physique. Here are two powerful compound exercises to try. These exercises are great for the guy or the girl on the go because they integrate multiple muscle groups into one exercise. You will need a set of free weights.

Squatting press

This exercise strengthens the quads, hamstrings, core, glutes, biceps, triceps, shoulders, and back.

  • Hold a weight in each hand at shoulder height with the palms facing inward.

  • Step back at your hips, keeping your body weight in your heels, and lower yourself into a squat.

  • Push up on your heels and while standing, raise your arms so that they extend above your head. Hold for two beats then drop back down into a squat. Repeat 10 to 12 times.

Side lift in reverse lunge

This exercise strengthens the quadriceps, hamstrings, calves, core, glutes, shoulders, back, and chest.

  • Stand up straight with a weight in each hand.

  • Take a step back with your right leg and as you lower yourself into a lunge simultaneously extend your arms out to the sides until they are about shoulder height. Your weight should be distributed between your front heel and the back sole of your foot.

  • In unison, step your right foot forward and lower your arms. Now repeat on the opposite leg. Continue to alternate for 16 counts (8 on each side).

Ashley Blake Greenblatt is a Certified Personal Trainer and Wellness Coach in South Jersey. Learn more about its virtual training program at ashleyblakefitness.com.


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From intermittent fasting to weight training, how the lockdown helped Myles boss focus on fitness http://opendooryouthcenter.org/from-intermittent-fasting-to-weight-training-how-the-lockdown-helped-myles-boss-focus-on-fitness/ http://opendooryouthcenter.org/from-intermittent-fasting-to-weight-training-how-the-lockdown-helped-myles-boss-focus-on-fitness/#respond Fri, 24 Sep 2021 14:14:00 +0000 http://opendooryouthcenter.org/from-intermittent-fasting-to-weight-training-how-the-lockdown-helped-myles-boss-focus-on-fitness/ The lockdown has imposed major travel restrictions and this is something Sakshi Vij, founder and CEO, Myles misses the most. “I can’t wait to be able to travel without restriction. Besides business travel, I also look forward to exploring more destinations in India and abroad. If I had to plan a vacation, I would like […]]]>
The lockdown has imposed major travel restrictions and this is something Sakshi Vij, founder and CEO, Myles misses the most. “I can’t wait to be able to travel without restriction. Besides business travel, I also look forward to exploring more destinations in India and abroad. If I had to plan a vacation, I would like to explore Morocco. J I was fascinated by the beauty of Chefchaouen, cultural history of Fez and Casablanca. So I would love to plan a vacation in these cities of Morocco. As next destination, I would meet my classmates from Harvard Business School in Europe because it was an annual ritual before the pandemic. In India, I look forward to a family vacation in the North East. The region is now easily accessible and one of the most naturally beautiful places in India, “shares she.

Restart must
Vij would love to start returning to the gym. “I especially enjoyed the morning Pilates sessions at the Delhi Pilates studio, so I can’t wait to come back and work on the Reformers. In Delhi, I like to spend a relaxed evening at Perch or partying with an Indian accent. been missed during lockdown and would definitely like to return to these places. However, what I miss the most is traveling to different cities and exploring local cuisines, ”she says.

Containment has made us all addicted to minimalism and Vij would like to move on. “Most of the brands that go online and deliver to our door mean I’m missing nothing. Retail therapy, however, is a lot about being in the markets, walking endlessly, and discovering new brands. London has been a fun shopping destination for me. I also like exploring the Craft / Farmer’s Market in Delhi and most of the cities I go to to explore local businesses and artists, ”she says.

Lockdown meant more virtual meetings. So, as a business, they have gone on to professionally upgrade their video calling plans for all teams. Vij says: “Personally, I was most concerned about the quality of voice and video. I bought the Airpods pro right before the lockdown and it became a very worthwhile purchase.

Since we were all mostly stuck at home, I found it helpful to have a treadmill so that I could reduce the sedentary nature of the job. ”

Challenge accepted
At the start of the lockdown, Vij was mainly busy managing the transition to working from home. “However, I also missed being able to meet friends and family. As a personal challenge, I took the pastry and made sure to bake cakes for family and friends in Delhi for their birthdays. This in turn meant that I upgraded my oven and invested in cooking equipment, ”she says.

Containment was a good time to focus on fitness. Vij signed up with an online personal trainer to train her, five times a week. “I like strength training and high intensity interval training during these workouts. Most of the fitness equipment such as weights and mats were purchased from Amazon. I was also able to start intermittent and prolonged fasting afterwards. have read the work of Dr. Jason Fung. The long term benefits on physical and mental health are enormous. I focus on overall fitness and strength in my workouts. I started weight training under the guidance of my trainer . I also like running on the treadmill. With all the time we spend sitting at meetings while working at home, regular mobility exercise becomes very important. I keep track of my workouts on the train. Apple Watch, which also keeps me active every hour, ”she says.

New things
Vij decided to spend his free time cooking (mainly on weekends). “Baking bread is extremely therapeutic and I enjoyed trying to bake simple white sourdough bread from scratch. It also allowed us to switch to artisanal foods without preservatives at home,” she says. .

Lockdown has been a great time to eliminate distractions and focus on what matters. “Having the company of my family and friends around me kept me optimistic and focused on my goals. Since there has been so much suffering and health emergencies, I have also become more grateful for what I have. the transition to working from home took a little while for us, I manage the stress now by being more solution-oriented, ”she says.

Vij believes that a well-built personality attracts productivity and good energy among coworkers, even if it is through virtual media. “During the lockdown, I went back to home-grown rituals and practices to keep myself groomed. Using ingredients in cooking for the face like our grandparents used to can be a wonderful change and the skin thanks us more for it. late. Among the tools, I really liked the Gua-sha stones with face oils, ”she concludes.


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Mysuru Dasara elephants continue their bodybuilding http://opendooryouthcenter.org/mysuru-dasara-elephants-continue-their-bodybuilding/ http://opendooryouthcenter.org/mysuru-dasara-elephants-continue-their-bodybuilding/#respond Thu, 23 Sep 2021 19:03:34 +0000 http://opendooryouthcenter.org/mysuru-dasara-elephants-continue-their-bodybuilding/ Mysuru Dasara elephants continue their bodybuilding Abhimanyu, who will likely wear the golden howdah during the Jamboo Savari, managed to carry sandbags weighing 500 kg DHNS, Mysore, Sep 24, 2021, 12:33 AM is updated: Sep 24, 2021, 12:48 AM ist The Dasara elephants continued to train with weights at the famous Mysuru Palace premises for […]]]>

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Diet and bodybuilding pays off for Clarkdale RB Mason Horne | Sports http://opendooryouthcenter.org/diet-and-bodybuilding-pays-off-for-clarkdale-rb-mason-horne-sports/ http://opendooryouthcenter.org/diet-and-bodybuilding-pays-off-for-clarkdale-rb-mason-horne-sports/#respond Thu, 16 Sep 2021 19:57:00 +0000 http://opendooryouthcenter.org/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, […]]]>

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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Strength training speeds up the weight loss process http://opendooryouthcenter.org/strength-training-speeds-up-the-weight-loss-process/ http://opendooryouthcenter.org/strength-training-speeds-up-the-weight-loss-process/#respond Thu, 16 Sep 2021 12:07:04 +0000 http://opendooryouthcenter.org/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. […]]]>

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 http://opendooryouthcenter.org/new-weight-room-to-open-soon-in-twin-falls/ http://opendooryouthcenter.org/new-weight-room-to-open-soon-in-twin-falls/#respond Wed, 15 Sep 2021 19:52:15 +0000 http://opendooryouthcenter.org/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 […]]]>

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.

Goosebumps and other bodily reactions, explained

KEEP READING: 15 Natural Ways to Improve Your Sleep

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


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Bodybuilding and bodybuilding advice – with coach Maxwell Alexander http://opendooryouthcenter.org/bodybuilding-and-bodybuilding-advice-with-coach-maxwell-alexander/ http://opendooryouthcenter.org/bodybuilding-and-bodybuilding-advice-with-coach-maxwell-alexander/#respond Sun, 12 Sep 2021 20:25:37 +0000 http://opendooryouthcenter.org/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 […]]]>

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.
  • Take advantage of the power of supplements.
  • Find out if the supplements are harmful.
  • Discover female bodybuilding.
  • Find out how teens can build muscle.

Also, there is a lot more!

The revolutionary new book is actually a guide. The culmination of years of researching, studying and reviewing hundreds of websites, books and magazines. It’s not one of those “code” books that you don’t understand. Everything is in plain English, so translation books are unnecessary. This bodybuilding book is easy to understand, so you won’t have to spend weeks reading it. Download The Secrets To Natural Bodybuilding eBook Now From Amazon >>


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Strength Training for General Health and Therapy – The Science Show http://opendooryouthcenter.org/strength-training-for-general-health-and-therapy-the-science-show/ http://opendooryouthcenter.org/strength-training-for-general-health-and-therapy-the-science-show/#respond Sat, 11 Sep 2021 07:00:00 +0000 http://opendooryouthcenter.org/strength-training-for-general-health-and-therapy-the-science-show/ Robyn Williams: For our next high level scientists, to Natasha Mitchell and Mandy Hagstrom. Natasha Mitchell: If you think lifting weights is for gym junkies and boys on steroids, think again. Our speaker is Dr Mandy Hagstrom. Mandy is a Senior Lecturer in the Department of Exercise Physiology at UNSW, and she researches resistance training […]]]>

Robyn Williams: For our next high level scientists, to Natasha Mitchell and Mandy Hagstrom.

Natasha Mitchell: If you think lifting weights is for gym junkies and boys on steroids, think again. Our speaker is Dr Mandy Hagstrom. Mandy is a Senior Lecturer in the Department of Exercise Physiology at UNSW, and she researches resistance training with a particular interest in female physiology, gender differences, as well as the use of l ‘exercise in cancer and its treatments. Mandy and her team are doing fascinating work on the relationship between the gut microbiome and its influence on the benefits of resistance training. So a pretty fascinating set of connections to explore. Welcome Mandy.

Mandy Hagström: Thanks Natacha. I am the mother of a cheeky and gorgeous little girl who just turned four and has now had two pandemic birthdays. I have a fantastic husband who is an emergency services worker, and I am very proud of what he has done over the past 18 months for our community. He’s also my number one supporter and my biggest champion. We actually met at a weightlifting gym in New Zealand so weightlifting has had a huge influence on my career but actually my life as a whole.

I grew up loving sports, was an elite athlete in two team sports in my youth and as a young adult, then I discovered weightlifting and found what I really liked . It’s just something different about it. For me, it was my first foray into an individual sport, but it was also something about you raising a number that you never would have thought of before, and all that overall self-efficacy of success. And what I loved about lifting is that it was for everyone. It can be for a 90-year-old with mobility limitations that could help improve their overall quality of life, or it can make those tiny performance improvements that can be the difference between an Olympic silver medal and an Olympic medal. Olympic gold. So strength training is so varied in its application. And the benefits are also vast; physical health, mental health.

One of the main areas I look at is how resistance training benefits cancer survivors. Recently, we’ve established that cancer survivors don’t seem to adapt to resistance training the same way a healthy adult does, and we don’t know why. So we are trying to determine if we are wrongly prescribing our strength training in this cohort? And I have an idea that I think this may be the case. Or is it actually some sort of inborn physiological resistance, I guess, for lack of a better term, anabolic resistance due to cancer or its treatments? And we don’t know. So our next trip is to try to figure out what’s going on with exercise, to see if we’re doing it right, before we can determine if there is anything biologically behind these changes.

Another area that interests me a lot is gender differences. Obviously, we are different. Men and women are biologically and physiologically different, but neither are we as different as many people think. And right now, a lot of our exercise tips don’t consider gender. And I’m not saying that I think he should consider sex all the time, I am saying that I think we need to know if it considers sex, and we don’t know that yet because the majority of research in certain areas is coming from men . So again, this kind of specialty has a little personal story for me. And I came across it while doing my research on cancer survivors.

So at that point I was training as an Olympic weightlifter, getting ready to try to go to Glasgow for the Commonwealth Games, and I was studying, and I found it really, really hard about everything. do, to try to get to the Commonwealth Games while still being completely immersed in a cancer clinical trial. So I decided that I was not doing everything right and that I would retire from Olympic weightlifting. And within a few months I had itchy feet, and I did what every crazy athlete does and I picked a whole new sport called powerlifting and I did it because I thought, well, i am not going to drop a coach or anyone with time commitments and i can train myself, i can use science because i am doing a phd in it, to write a program. It will surely be fun and I will see what happens.

So I wrote a program. Nine months later I’m on my first Commonwealth, which was pretty awesome, and I was pretty cool, got a medal, which was awesome. But my program that I wrote to get there was based on male literature. How did I know if their results were affecting me? Could I have done better if the literature reflected me and my possible biological differences? So I started this research stream which, in my opinion, is probably currently the area that fascinates me the most and that interests me the most.

Robyn Williams: I just came back from a run on the beach, and to make the resistance I brought back two trees at the same time, and I was going to ask you what is the physiological difference between having a little trot, which is easy, and the physiologically necessary effort … but if you are still working on it, let me ask you another question, which relates to the Edith Cowan University work of Professor Rob Newton which I covered in the Scientific show. Are you in contact with them, are you cooperating like that?

Mandy Hagström: Okay, so your first question; how are they different? When you run, it’s a cardiovascular exercise, so you’re trying to adapt the heart and the lungs and then the blood vessels and oxygenation and all these different metabolic processes. When you are weight training the effort you put into lifting something heavy is quite different, you are training your neuromuscular system. And depending on how you lift, whether you do a lot of reps with a lighter weight or a few reps with a heavier weight, it changes the way your muscle adapts, which changes the influence on height or height. strength. So these are very different approaches to exercise. And while I obviously love strength training, to have the healthiest body and mind possible, we should be doing all types of exercise. So, question one.

Question two; yes, I am in contact with Rob Newton. I actually organized myself to do an internship in his lab, some experience working with him, and then the pandemic came along. So unfortunately I haven’t made it yet, but I intend to do so when I have the right to leave five kilometers from home.

Robyn Williams: Dr Mandy Hagstrom of Exercise and Physiology, University of New South Wales. And she says the difference between men and women may lie in the aspects of recovery after intense training, as you’ll hear in many upcoming ABC programs when she’s one of the Top Five Scientists.


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How To Use Interval Weight Training To Increase Your Cardio And Strength http://opendooryouthcenter.org/how-to-use-interval-weight-training-to-increase-your-cardio-and-strength/ http://opendooryouthcenter.org/how-to-use-interval-weight-training-to-increase-your-cardio-and-strength/#respond Wed, 18 Aug 2021 07:00:00 +0000 http://opendooryouthcenter.org/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 […]]]>

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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12 health benefits of bodybuilding http://opendooryouthcenter.org/12-health-benefits-of-bodybuilding/ http://opendooryouthcenter.org/12-health-benefits-of-bodybuilding/#respond Fri, 06 Aug 2021 14:15:00 +0000 http://opendooryouthcenter.org/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 […]]]>

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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