Weight Loss: Resume Your Exercise Routine With This Dumbbell-Only Workout From A Fitness Trainer NDTV
* This article was originally published here
Sunday, February 28, 2021
Exercise training and reproductive outcomes in women with polycystic ovary syndrome: A pilot randomized controlled trial - MD Linx
Could someone explain me grease the groove a bit more and tell me if I understood it right?
I'm 19, 173cm (5'6') and i believe around 60 - 65kg (132 lbs-143 lbs) . I am planning to join millitary in April-May hopefully and I need to get my body in check.
My current workout program consists of:
2km (1.24 miles) run,
15-20 minute rest,
get down and do pushups until I can't,
rest 10 minutes,
Bicep curls with 20kg plate, until I hate plateu of 4 reps per set and I get bored.
Next week I'll start doing negative pullups since I need 5 to get in and I can't do a single one, yet.
I do these exercises 3 days on, one day off and have been taking that pace for the last 5-6 weeks.
Basically, going back 5 weeks I couldn't do a single pushup and now today I can pump out 10 pushups, rest 3 minutes then pump out 9, and then i hit a plateu after my 6th set of around 4 pushups.
Usually after my 6th set of pushups I am just able to do 4 pushups then I rest 3 minutes, do 4 pushups and not a single more, rest 3 minutes, do 4 pushups again and I can do that for about 10 or so sets with just 4 pushups.
My goals are 70 pushups
15 pullups
2,4km (1.50 mile) run in 9 minutes.
I recently found out about this subreddit and the FAQ suggested 'grease the groove' to increasing the amount of repetitions one can do in a row.
Please tell me if I understood correctly, basically if i'm working from home, every hour i should get up, go down and, if my max reps are 15 pushups, i should get down, do 8 pushups, get back to work, wait an hour or two, get down again, do 8 pushups, get back to work and so on AND i should be doing that basically every day?
And this should work with any exercise, ie, pullups, sit ups? Pardon my English, I'm european. Thank you.
[link] [comments]
* This article was originally published here
Saturday, February 27, 2021
Friday, February 26, 2021
Genes identified that increase the risk of obesity but also protect against disease
Scientists have identified 62 genes that lead to both higher levels of body fat but a lower risk of cardiovascular and metabolic diseases. These genes may help to keep body fat healthy, and open a new avenue for developing drugs that lower the risk of diabetes and heart disease.
* This article was originally published here
* This article was originally published here
Thursday, February 25, 2021
You've got to move it, move it
Research suggests that light-intensity physical activity, including shopping or a casual walk, may protect against mobility disability in older women.
* This article was originally published here
* This article was originally published here
Wednesday, February 24, 2021
Hormone helps prevent muscle loss in mice on high fat diets
A new study suggests that a hormone known to prevent weight gain and normalize metabolism can also help maintain healthy muscles in mice. The findings present new possibilities for treating muscle-wasting conditions associated with age, obesity or cancer, according to scientists.
* This article was originally published here
* This article was originally published here
Tuesday, February 23, 2021
Daily Simple Questions Thread - February 23, 2021
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.
Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.
Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.
If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.
(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)
[link] [comments]
* This article was originally published here
HIIT and Strength Workout Video (you can do at home)
Sharing a HIIT and Strength workout video you can do at home. All you need is a pair of dumbbells to get an awesome total body and cardio workout.
Hi friends! Happy Tuesday! Hope you’re having a lovely morning. I’m so excited that you guys liked Meal Prep Blueprint! You can check out the post and download your free copy here.
Today, I’m working on getting stuff together for Barre Bootcamp (I can’t wait for you to have this one!) and looking forward to Taco Tuesday. There’s something magical about a Tuesday night margarita. Also, the Pilot and I watched the movie Tenet last night and my mind is still spinning. Has anyone else seen it?? It.is.bananas.
For today’s post, I have an all-new workout for you! This one includes one of my favorite training strategies: combining compound strength work with sweaty cardio intervals. You get an intense and fun total body strength and cardio workout in 30 minutes and BOOM: energized and ready to crush the rest of the day!
HIIT and Strength Workout Video (you can do at home)
40 seconds on, 20 seconds of rest
3 rounds:
Weighted burpees
Push-up to dumbbell pass
Curtsy lunge to bent-arm lateral raise
Squat to dumbbell front press
Overhead triceps extension
Rock and roll to squat jump
3 jumping lunges to 1 front kick
Alternating snatch
40 seconds on, 20 seconds of rest
2 rounds:
Rotating squat jump
Mountain climbers into a thruster
Here’s the full follow-along video:
(Pants are from Carbon38! Use the code GINAHAR for 15% off your first two purchases)
Benefits of HIIT training:
HIIT is one of my favorite favorite exercise strategies. It consists of periods of hard work followed by rest. There are TONS of benefits of HIIT (check out this podcast episode with the master) but some include:
– Increased size and density of mitochondria. These are the fat burning firehouses in our cells that promote a healthy metabolism.
– Increased speed, strength, power, and performance gains. HIIT is an excellent way to train your body to be more powerful for explosive movements, faster for running and sprinting, and stronger for heavier strength training work.
– Cardio health! HIIT trains our heart to work more effectively and can increase aerobic capacity. It can possibly help with blood sugar levels, blood pressure, and cholesterol.
– The workouts are SHORT and sweaty. I would warm up and do HIIT for 15-25 minutes max. If you’re working hard, you won’t want to do longer than that. The fact that these workouts are super short makes it more realistic to catch a quick workout when you’re crunched for time.
Can you do HIIT while pregnant?
I would definitely check with your doctor before making any fitness changes, especially if you’re currently expecting. In general, if you’ve been doing HIIT workouts leading up to pregnancy, I would say that interval-style workouts are still ok but here’s the kicker: the goal is completely different. Instead of trying to get to that “breathless, working your booty off, aiming for max heart rate” point, you’ll want to just do gentle intensity increases while minimizing the impact. (For all of the exercises above, I include low-impact modifications in the video!) During pregnancy, I don’t recommend using heart rate as an indicator of exertion, but instead go by perceived exertion (how hard do you feel like you’re working?? Don’t push it!) and the talk test. You should be able to say your entire address while you’re working out.
All in all, I think that pregnancy is the perfect time to focus on maintaining your activity level instead of adding time or intensity to your routine.
Favorite shoes for HIIT workouts:
I’ve changed up my favorite HIIT shoes so many times, but favorite for the past couple of years are APL. I LOVE that they’re super lightweight! They’re my go-to strength training and HIIT shoes (and I also wear them for life).
What are you favorite HIIT or cross training shoes?
Please let me know if you give today’s workout a try!
xo
Gina
More workouts you can do at home:
Bodyweight workouts you can do anywhere
Tabata and Strength workout video
15-minute Barre Burner workout
Barre Strength Workout with Dumbbells
Dance Sculpt 30 minute cardio and strength workout
The post HIIT and Strength Workout Video (you can do at home) appeared first on The Fitnessista.
* This article was originally published here
Monday, February 22, 2021
Validity of DB Exercises "Balancing Things out" Muscularly
Note: I posted because I thought this question didn't belong in the daily simple question thread - but I can post there if this doesn't belong as a post.
--
A lot of people say that, if you're muscularly unbalanced (say, right arm is stronger than the left), that you should switch to DB exercises instead, like DB bench instead of barbell.
Is there actually any validity to this advice? I feel like experiences are either anecdotal, or this is an easy cop-out answer to a more difficult question than most can tackle. Anytime someone asks this question in the Daily Simple Question thread, the answer is "just switch to DB", without any more context needed, and forgoing the knowledge to the newbie that they are probably going to progress a lot faster if they just stick to barbell.
I've been training for a long time, and personally have never noticed DB training to "balance things out". In fact I would say the opposite (emphasizing this is my anecdotal experience)
Keeping with the DB bench example - I understand that, you're forcing yourself to push the same weight on DB exercises. Like, you're gonna push 80lbs each arm, no matter what. But this isn't accounting for, say, RPE on each arm, speed of the push, or angle of elbow (one might have their weaker arm closer to their body for it to be more tricep dominant without realizing it). Ultimately, what I have seen, is someone holding back on reps so that their weaker arm can perform the movement.
Meanwhile, let's say you switch back to barbell bench. You're going to notice that your left arm is lagging behind on the lift a bit more than the right arm. Whether it's slower to push, craps out right before the right arm, etc. But in the past I have just kept training, trying to push on equal parts of the body and it usually fixes itself the next set or so. Typically, for me, spending extra time setting up, breathing, and bracing fixes these issues, or, I try again the next week without jumping up in weight and notice no weakness on the other arm.
Maybe the answer is a bit of both - continuing training barbell, but include DB variations as needed/wanted.
Thoughts?
[link] [comments]
* This article was originally published here
Sunday, February 21, 2021
Can you train to cause hypertrophy in some muscle groups but only strength increase in others at the same time?
According to this video I am linking below (and basically every online information source I could find), higher volume/lower intensity equals hypertrophy and higher intensity/lower volume equals strength without too much hypertrophy. From what I gather, in order not to gain too much mass you should also avoid going on a calorie surplus and be either on maintenance or a deficit. Can you however train some groups for hypertrophy and others just for strength at the same time (while on maintenance)? For example, if I did high volume/lower intensity arm and shoulder workouts and high intensity/lower volume abdominal workouts, would this give me bulky arms and shoulders and a trim but strong abdomen? Or you have to follow the same approach for the entire body?
https://www.youtube.com/watch?v=DozNYzi-6Oo&ab_channel=JordanSyatt
[link] [comments]
* This article was originally published here
Subscribe to:
Posts (Atom)