Quarantine Fitness: A workout guide for senior citizens WCBD News 2
* This article was originally published here
Tuesday, March 31, 2020
Working out after anorexia
So, title!
I had an eating disorder and ever since then working out has been super tainted for me. I want to work on my waist and glutes but every video I've seen involves some form of muscle building on the thighs. So, when I was at my worst, gaining muscle scared me and I never ever wanted to show any kind of muscle. I know this probably sounds dumb but does anyone know how I can work on my wait and especially glutes without intentionally gaining or making muscle show more?
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* This article was originally published here
'What Kind of Pushup Is This?': Keyshia Ka'oir's Workout Post Derails After Fans Say She Doesn't Know How To Do a Pushup - Atlanta Black Star
How would you create a program to achieve these goals?
Came across this website (https://www.verywellfit.com/how-to-train-for-special-forces-entry-3498552 ) with fitness standards for Special Forces entry. Not sure how accurate they are but if you were to try and achieve these, how would you create a program to do so?
Target these aerobic / endurance standards:
Beep, multi-stage or shuttle test. Level 14
Three kilometer run: 11.5 minutes
Five kilometer run: 20 minutes
Ten kilometer run: 42 minutes
Twenty kilometer run: 88 minutes
Run a marathon (42.2 km): 3 hours 15 minutes. Or Olympic distance triathlon in 2 hours 30 mins
Swim two kilometers in 40 minutes.
Walk 40 kilometers with 20 kilogram pack in 7 hours
Aim for these strength/endurance standards:
Pushups, full body: 80
Situps, standard military: 100
Pull-ups (to proper hang and chin standard): 12
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* This article was originally published here
Everyday or Every Other Day?
So for starters I’m a 16 year old boy that it trying to stay physically active and hopefully lose weight. I swim for my high school during the winter. I recently started wanting to get into running so I got up early two days ago and ran. The day after I my legs hurt a lot so I did a 30 minute at home workout. Should I run and do some body weight exercises everyday or run every day and “weight train” every other day?
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* This article was originally published here
Cells must age for muscles to regenerate in muscle-degenerating diseases
Exercise can only improve strength in muscle-degenerating diseases when a specific type of muscle cell ages, report researchers.
* This article was originally published here
* This article was originally published here
Routine Campfire - Greg Nuckols 28 Free Programs
Welcome to the next r/Fitness Campfire series - Routine Campfires! You can read the original announcement thread along with the future schedule here.
This week's topic: Greg Nuckols 28 Free Programs
Ask questions you have about this routine in this thread, and the community will help you get an answer.
Here are the rules for Routine Campfires:
- Routine Campfires are for asking specific questions about a specific routine and getting answers from the community.
- Top level comments must be a specific question about the topic routine. Questions which are excessively vague to a point of being difficult to answer directly will not be permitted. Comments should not be used for general chit-chat, just for asking and answering questions.
- Routine Campfires are not for routine critique requests of any kind. This includes but is not limited to: tweaks, lift replacements, accessory choices. All such questions should be directed to the Daily Thread exactly as any normal routine critique would be.
- Replies to questions should be either an answer to the question, or asking the poster for information necessary to better answer the question.
- Comments which in any way support or encourage piracy of a routine or its material will be removed and posters who make them banned permanently.
- Comments should be civil and serious. Jokes, memes, and rudeness will not be permitted.
- If the answer to a question can be found in an existing page about the routine, please be sure to include a link to the page.
- Please check the thread to see if your question has been asked prior to posting.
Comments which break these rules will be removed and posters given bans at the discretion of the moderators. Remember when you participate that the purpose of these threads is to develop community resources for those who come to r/Fitness for help in the future.
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* This article was originally published here
Get rid of Bubble Gut?
Hi all
I just noticed I'm starting to develop a Bubble Gut. This is pretty concerning, especially regarding the fact that I don't work out, nor do I practice any physical sport.
I have been eating like those big guys at the gym tho, I heard they convert all that food into muscle mass and I wanted to look buff like them too so I adapted their diet. Am I doing something wrong?
Please help me get rid of my Bubble Gut..
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* This article was originally published here
Maybe You Should Just Quit
Another blog article from /u/MythicalStrength that the /r/fitness population really needs to hear. Every single concern listed in this article is something I see multiple times in every daily questions post. People concerned about being genetically weak, getting injured, getting a bit fat, ect. If these are things that you are so concerned about that it interferes with your training effectively then maybe lifting just isn't for you, maybe you should quit. Or, if you refuse to do that, maybe you should stop worrying about those things as it does not help anything to do so.
http://mythicalstrength.blogspot.com/2020/03/maybe-you-should-just-quit.html
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* This article was originally published here
Keeping lower back pain at bay: Better exercises
Scientists have devised a spinal stabilization exercise program for managing lower back pain for people who perform a sedentary job. After testing the program with 70 volunteers, the researchers have found that the exercises are not only efficient in diminishing the non-specific lower back pain, but their effect lasts 3 times longer than that of a usual muscle strengthening exercise program.
* This article was originally published here
* This article was originally published here
Consuming extra calories can help exercising women avoid menstrual disorders
Exercising women who struggle to consume enough calories and have menstrual disorders can simply increase their food intake to recover their menstrual cycle, according to a new study.
* This article was originally published here
* This article was originally published here
Sweat App: Fierce Program Review
Sharing my thoughts and review of the Fierce program in Kayla Itsines’ SWEAT app.
Hey hey! How’s everything going? Schools were officially canceled for the remainder of the school year – I knew it was coming but the finality of it was pretty hard-hitting – so we’ll just keep doing our thing over here and hanging out at home. Thank goodness for at-home workouts, right?
There are so many options for online workouts right now and I love testing out new ones so I can report back! Over the past couple of months, I’ve taken some of the Fierce classes from the SWEAT app. (Check out my full review of Kayla Itsines’ program here. This was back when it was a PDF instead of an app.) This has become my favorite plan in the app so far. (I did some workouts from the PWR program a couple of years ago and really liked it and have also tried BBG and BBG Stronger.) They have an at-home version, which has been awesome for limited equipment during this time, and I thought I’d share my thoughts on this plan if you’re thinking of checking it out.
Sweat App: Fierce Program Review
What is the Fierce program?
Fierce is part of the Kayla Itsines’ SWEAT app and is lead by Chontel Duncan. She is insanely fit (check out her IG!) and I really like her method of training. In this program, you’ll complete kickboxing-style movements with weights, intervals, AMRAP-style workouts, Tabata, hypertrophy work and circuit training.
What to expect:
– A different workout every.single.time. One of the things that caught my attention is the fact that the workouts are so different and some included moves I’d either forgotten about or not done in a long time (like single-arm kettlebell deadlifts). I love the explosive and powerful movements combined with traditional strength training and it’s how I personally like to structure my workouts.
– For the gym version, you’ll need access to tools like medicine balls, barbells, cable machines, a sled, battle ropes, and strength machines. For the home version, you can do the workouts with a pair of dumbbells, resistance band loop, and a bench or sturdy chair. (It’s helpful if you have a kettlebell but you can use a dumbbell instead.)
– The workouts include 3-4 resistance workouts per week and 2 cardio sessions, plus 1-2 days of active recovery and/or rest.
Pros:
– Variety. I love the variety in these workouts! I never really know what to expect and it’s been a nice way to keep me guessing (and distracted) during this time.
– Smart, functional exercises. I like that the exercises make sense and they don’t have you doing any bizarre movements.
– Emphasis on lifting heavier weights. The app in general encourages women to lift weights and also makes it approachable, which is so important.
– The workouts are pretty short. I’ve found that I can get through most of them in 35-45 minutes, which is the perfect amount of time.
Cons:
– No true progressions. One thing I’ve noticed about the app as a whole is that there isn’t really a progression as you move through the program. It’s like you hit ground running, blast through the gates, and nothing really changes from there. I think the workouts are excellent but I think it would be nice to see phased training and progressions instead of remaining at the same difficulty and intensity the entire time. (This was a huge goal of mine while I was developing the Fit Guide workouts. All of the plans have true progressions and they change training types and get more advanced over time.)
I think if you want hit a plateau, if anything, just switch programs in the app since there are quite a few programs to choose from. (Note: they do have beginner training weeks but I’ve found that the rest of the plan is very similar in structure and intensity.)
– No guidance on how to mix and match workouts. This can be tricky if you do one or two workouts from the app and like to mix up different classes and cardio modes. If you need help setting up a workout plan, check out this post!
All in all, I really like the program and think it’s a great way to switch up your training.
Tell me, friends: what’s your favorite workout resource or app? What’s been your go-to workout for the past couple of weeks? I’ve been doing Peloton, streaming classes from Dance Trance and Barre Body, yoga, strength, and Les Mills On Demand workouts. (<— check out my link for 21 days free)
Please let me know if there are any apps or workouts you’d like me to review here on the blog.
Have a great day and I’ll see ya soon!
xo
Gina
Note: this post wasn’t sponsored in any way and I pay for the app with our own dinero. It’s $20 per month and they offer a free 7-day trial.
More workout review posts:
The post Sweat App: Fierce Program Review appeared first on The Fitnessista.
* This article was originally published here
Can you give me advice as a 15 year old planning to start?
I'm 15, 5 ft 9' and weigh 54 kg. As I'm bored in self-isolation I thought, this is the perfect time to start working towards some muscles. I want to develop abs, or a six pack. Can you give me some advice on how to develop abs?
So far I plan to use this video as a plan. https://youtu.be/3p8EBPVZ2Iw
What tips can you offer?
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* This article was originally published here
Can/should I do press-ups and sit-ups after every Overwatch game?
So I know that you're not supposed to work out too much because your muscles need time to heal after being torn or something (I don't know much about the biology behind working out but bear with me), but in the interests of staying active and keeping my heart rate decent and cardiovascular system working well, would it be wise to do 10 press-ups and sit-ups whilst queueing between games of Overwatch?
Theoretically I might play 10-15 games a day, which would be only a hundred of each over the course of 2 or 3 hours, with 10 at a time not being a strenuous workout for me. Is exerting yourself in small bursts over a really long period of time a good idea for my cardiovascular fitness AND muscular fitness? Or both? Or neither?
Cheers <3
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* This article was originally published here
Monday, March 30, 2020
Has anyone been on the misc section on the bodybuilding forum?
I think it's very toxic. I used to fuck around on there as a troll and quite a large number of people on there troll as well and don't take it seriously. But then there's also a group of people that are Elliot Rodger like, its fucking sad man
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* This article was originally published here
Equipment limited facepulls
I have a pulley system with an upper and lower pulley. All the facepull how-tos I’m seeing show a setup that has a middle pulley. Are there variations I can do with my upper or lower pulley? I’d rather not get into bands so I can do progressive overload and see the numbers on my pulley. Thanks for any advice.
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* This article was originally published here
Any way to reduce ribcage size?
I have a disgustingly huge ribcage and aspire to have scrawny/slim build and I believe that weight training is involved. My diet is 1000 calories and less. What exercises are good for reducing the entire body to make it look super skinny and to reduce my nasty looking ribcage please and thank you.
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* This article was originally published here
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