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27,997 |
<p>I'm a boxer and after a workout I like to fix myself a recovery shake with protein, healthy fats and some carbs. After training I need some time to shower and change and then drive home. I'd say it takes me about 45 minutes. Is this already too late for the shake? I could bring whey powder and some soy milk to the gym but then I wouldn't have all the other goodies like banana, peanut butter and oats...</p>
<p>I read many times you should have your protein within 30 minutes of working out.</p>
|
[
{
"answer_id": 27998,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 6,
"selected": true,
"text": "<p>45 minutes is fine. 2 hours, also fine.</p>\n\n<p>The whole \"you need to do it RIGHT AFTER YOUR WORKOUT\" is a misinterpretation of actual science, propagated by protein shake producers, because a protein shake is much more convenient than a chicken dinner in the locker room. They call it the \"anabolic window\".</p>\n\n<p><a href=\"http://www.jissn.com/content/10/1/53/abstract\">Source.</a></p>\n"
},
{
"answer_id": 27999,
"author": "maverick",
"author_id": 18513,
"author_profile": "https://fitness.stackexchange.com/users/18513",
"pm_score": 2,
"selected": false,
"text": "<p>No, it's not late. Your body will be in need of proteins and carbs as long as it doesn't get enough amounts of them. But, it is better to get your nutrients before going to bed, else, it will result in catabolism.</p>\n"
},
{
"answer_id": 28013,
"author": "Michael Benjamin",
"author_id": 16437,
"author_profile": "https://fitness.stackexchange.com/users/16437",
"pm_score": 0,
"selected": false,
"text": "<p>For a post-workout meal time, don't buy into an arbitrary number of minutes or hours. Everybody is different. There isn't one schedule that works for all human bodies.</p>\n\n<p>In my case, if I'm doing cardio, legs or abs, I normally start my workout at least 2 hours after eating. Sometimes I just go in before breakfast. I prefer an empty stomach for these sorts of exercises.</p>\n\n<p>After the workout I just let my body guide me in terms of nutrition. Sometimes I feel a strong urge to eat right after, sometimes during, sometimes not for a few hours. </p>\n\n<p>If I'm doing arms, shoulders, back or chest, I could have a meal right before a workout. This way I'm assured not to run out of energy for hours. Plus, I don't need to eat for hours after the workout.</p>\n\n<p>This works well for me. May not work for you or others. Bottom line is listen to your body and don't worry too much about absolute claims (especially from people trying to sell you something).</p>\n\n<p>When I was younger, I bought into the relentless and ubiquitous claim that I should drink 8 glasses of water a day. I tried my best to follow this advice. It was not a fun experience. I felt like I was forcing myself to drink water, was peeing all day, and couldn't help thinking I was flushing important nutrients out of my body. Well, turns out the claim was a load of crap:</p>\n\n<ul>\n<li><p><a href=\"http://www.nytimes.com/2015/08/25/upshot/no-you-do-not-have-to-drink-8-glasses-of-water-a-day.html?_r=0\" rel=\"nofollow\">No, You Do Not Have to Drink 8 Glasses of Water a Day</a></p></li>\n<li><p><a href=\"http://www.today.com/health/8-glasses-water-day-common-recommendation-isnt-recommended-all-t40516\" rel=\"nofollow\">8 glasses of water a day? The common recommendation isn't recommended at all</a></p></li>\n<li><p><a href=\"https://www.yahoo.com/health/everything-you-know-about-hydration-is-probably-127493199097.html\" rel=\"nofollow\">For the Last Time, You Don't Need to Drink 8 Glasses of Water a Day</a></p></li>\n</ul>\n"
},
{
"answer_id": 28030,
"author": "andrewb",
"author_id": 4301,
"author_profile": "https://fitness.stackexchange.com/users/4301",
"pm_score": 0,
"selected": false,
"text": "<p>One factor to consider is that if you've set yourself a high calorie & protein intake, one which challenges your normal appetite, a recovery shake immediately plus a meal some hours afterwards may be easier for hitting your intake goal than just one larger meal hours afterwards.</p>\n"
}
] |
2015/11/15
|
[
"https://fitness.stackexchange.com/questions/27997",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10566/"
] |
28,007 |
<p>I'm 40 now, but ever since 30 I've been concerned about being fit when I get to age 60-80. The thought of shuffling everywhere instead of dancing or being able to lift a box of books is terrifying.</p>
<p>I was in sedentary job, not exercising, and realised I wasn't going to get fit <strong>when</strong> I was 60; I'd have to get fit <strong>now</strong>, in order to <strong>stay</strong> fit as I age. I'm not sure what made me think of this, but is seems common sense.</p>
<p>I've managed to get into an exercise habit that just about moves me from the "not fit" to the "fit" category, but I'm hardly going to wow anyone with my fitness levels.</p>
<p>Are my concerns valid, and what types of exercise (at 40) will prepare me for an active lifestyle at 70?</p>
|
[
{
"answer_id": 28010,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>The same principles apply whether you're a 20 year-old, 40 year-old, or a 60 year-old. Exercise is always good. The only difference between the age groups is the amount of intensity you should allow yourself.</p>\n\n<p><strong>In general</strong></p>\n\n<blockquote>\n <p>I'm 40 now, but ever since 30 I've been concerned about being fit when I get to age 60-80. The thought of shuffling everywhere instead of dancing or being able to lift a box of books is terrifying.</p>\n</blockquote>\n\n<p>Terrifying, and rightfully so. But you've obviously understood that you have some work to do in order to overcome this, and that's a pretty damn crucial first step.</p>\n\n<blockquote>\n <p>I was in sedentary job, not exercising, and realised I wasn't going to get fit when I was 60; I'd have to get fit now, in order to stay fit as I age. I'm not sure what made me think of this, but is seems common sense.</p>\n</blockquote>\n\n<p>It's good that you realize this intuitively. <strong>Getting</strong> fit becomes gradually more difficult with age. So does <strong>staying</strong> fit, but that difficulty curve isn't as steep. Maintaining is always easiler than developing. This goes for all phases of exercise.</p>\n\n<blockquote>\n <p>I've managed to get into an exercise habit that just about moves me from the \"not fit\" to the \"fit\" category, but I'm hardly going to wow anyone with my fitness levels.</p>\n</blockquote>\n\n<p>Doing something is always infinitely better than doing nothing.</p>\n\n<p>On this site, I consistently try to make one tremendously important point; walking is exercise! There's so much to be said for an exercise where you're simply moving, but keeping your back straight, chin up, and your heartrate slightly elevated. If you're able to do this for even 15 minutes per day, you're well on your way.</p>\n\n<p>I like to recommend 30 minutes, with the extended caveat that it shouldn't be a part of your work day. For instance, walking back and forth between office cubicles is NOT exercise. But taking a walk outside, in a variety of uphills, downhills and flats, is amazing for you. And it also help with other aspects of your fitness, for instance mentally, but allowing you to clear your mind, get some fresh air, and it can almost be meditative if you'd like it to.</p>\n\n<blockquote>\n <p>Are my concerns valid, and what types of exercise (at 40) will prepare me for an active lifestyle at 70?</p>\n</blockquote>\n\n<p>Absolutely valid. And I have another point that I always dish out to anyone and everyone; for the love of all that is good, go swimming! I cannot emphasize this enough, so let me just say it again, GO SWIMMING!</p>\n\n<p>Swimming is this miracle of an exercise where you do this repetetive, aerobic movement (cardio), but with the added resistance of water (strength training). And on top of this, there are so many styles and ways of swimming that allow you to work your entire body.</p>\n\n<p>I consider myself a fairly decent swimmer, and I'm still learning new strokes and styles, and each time I try a new one, my body reaps the rewards, because of what we call \"progressive overloading\" where your body develops new neural patterns to adapt to new challenges. Not to mention that you're burning fat, and building muscle at the same time.</p>\n\n<p><strong>Gym</strong></p>\n\n<p>Going to the gym is never a bad idea either. Talk to someone who works there, and they will gladly help you set up a workout program designed for general fitness.</p>\n\n<p><strong>Summary</strong></p>\n\n<p>In short, a combination of walking, swimming, and a couple days per week at the gym, is HUGE. And even if you decide to do only one of these, you'll be doing yourself big favors. And hey, if you do decide to just do one of these, I'd highly suggest you pick swimming.</p>\n"
},
{
"answer_id": 28015,
"author": "J.R.",
"author_id": 18532,
"author_profile": "https://fitness.stackexchange.com/users/18532",
"pm_score": 1,
"selected": false,
"text": "<p>A few years ago, I completed a half marathon, and met a 70-year-old runner at the finish line. I offhandedly said, \"I'd sure like to be running half marathons when I'm 70.\" </p>\n\n<p>He looked me in the eye, serious as can be, and replied, \"Well, then, <strong>don't stop running</strong>!\" (with three jabs of his finger timed with each of the last three words).</p>\n\n<p>His advice in a nutshell? Once you're in shape, don't quit. Stay committed.</p>\n\n<p>Now that I'm in my 50s, I've been having a few tendon problems, so it's hard to say if I'll be putting any <code>13.1</code> stickers on my 2035 Buick. However, I will say this: stay active, and don't neglect stretching. (My daughter thinks I might have fewer tendon problems if I stretched more, and I don't stretch as often as my specialist recommends.)</p>\n\n<p>As a footnote, Alec recommends walking and swimming; other lower-impact sports include cycling and skating. </p>\n"
},
{
"answer_id": 28020,
"author": "Noumenon",
"author_id": 8332,
"author_profile": "https://fitness.stackexchange.com/users/8332",
"pm_score": 1,
"selected": false,
"text": "<p>You are not going to be doing plyometrics when you're 70. And with the exception of muscle nuclei, most of the adaptations your body makes to exercise <a href=\"http://www.popsugar.com/fitness/How-Fast-Do-You-Lose-Cardio-Fitness-Level-8373742\" rel=\"nofollow\">decline so fast</a> that you will not really be far ahead if you exercise for 10 years and then quit.</p>\n\n<p>The benefits of exercise that will last your entire life are </p>\n\n<ul>\n<li>being prompted to learn about your body -- when you research deadlift form, you learn how to hip hinge with a neutral spine, and you'll always use that knowledge.</li>\n<li>experience in dealing with injury -- when something hurts, you don't just stop using it, you research your form and perform corrective exercises.</li>\n<li>experience -- it's easier to fall back into a habit than to start one. It's easier to believe you can run a mile if you remember running five before.</li>\n<li>character -- exercising your discipline muscle makes you more likely to be the kind of person who is actively improving themselves at age 70 instead of sliding downhill, and the kind of person who eats a healthy diet.</li>\n</ul>\n\n<p>So the specific kinds of exercises I recommend are about learnable skills rather than endurance. Weight lifting for movement patterns. Ice skating, trail hiking, or yoga for balance (very important for 70-year-olds, very tough to teach your body to use hip muscles when you've been relying on your ankles for years). Dance for coordination. Cross-training in general. You won't ever get huge or marathon-ready if you flit from skater squats to skiing to dumbbell rows, but you will find that every exercise program has something to teach you. You've got thirty years, there's time to spend three months on everything.</p>\n"
},
{
"answer_id": 28201,
"author": "Rob Sterach",
"author_id": 16691,
"author_profile": "https://fitness.stackexchange.com/users/16691",
"pm_score": 0,
"selected": false,
"text": "<p>Yes, but only to a degree. Chances are about 90-95% that you will not be lifting weights or running marathons when you are 80, sorry. Once you are pretty old like that you probably will be able to walk, swim, bike, golf and stretch for exercise; but not much more. You can also keep a healthy diet so that could benefit you, too. When you are 60-70 you could probably lift lighter weights and maybe run slower so that would be good for you; yes, be worried about fitness, until you pass age 70. Otherwise when you are past age 70 the ability to recover from an injury or even to climb up steps safely are both way more beneficial to you than the ability to bench press 225.</p>\n"
}
] |
2015/11/16
|
[
"https://fitness.stackexchange.com/questions/28007",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18523/"
] |
28,033 |
<p>My native language is not English so I apologize if some terms are not correctly stated.</p>
<p>I regularly go to the gym twice a week. What I do there is 10 minutes crosstrainer, leg press, chest press, stiff arm lat pulldowns, cable curls, pushdowns and shoulder press. I do this 3 sets with 15 repeats. The day after my gym day ( I make a break of 1 day between each gym day ) I execute <a href="https://www.youtube.com/watch?v=9oAbP7LHT9Q" rel="nofollow">this abs training</a>. I trained for 4 month now and got a feeling for the gym and the exercises. Now what I aim to change. I want to burn more calories and get my sixpack abs on :D ( my height is 1.68m or 5'6 and I weigh 67kilograms at the moment ). What can I change to make those changes? The reason Why I posted the other stuff that isn't abs related, because I really don't know much about training plans and if somebody would suggest some change or some additions I would be open to it! This is just a training plan from some app I got from the app store :)</p>
|
[
{
"answer_id": 28034,
"author": "brickyyyy",
"author_id": 18116,
"author_profile": "https://fitness.stackexchange.com/users/18116",
"pm_score": 1,
"selected": false,
"text": "<p>If you want to see results, you have to stress your muscles, thus change your routine at some period of time. Normally that should be 4-6 weeks. If you do not shock the muscles, do not expect them to shock you. Try implementing different moves in your routine as well as different rep ranges. Instead of doing 3x15, try 5x8 with more weight and change the exercises or at least the order in which you execute them.</p>\n\n<p>If you want to see your abdominal muscles peaking, you must have a significantly low body fat percentage. This is achieved through incorporating a clean diet, regular exercise, some cardio and as well training the inner muscles of the abdominal wall. If you train them first, this will make sure your stomach doesn't stick out like the one of a pregnant woman. Make sure you have good form and squeeze.</p>\n"
},
{
"answer_id": 28035,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Your ability to obtain “six pack abs” is going to be limited by a few factors, some in your control, and, others you can’t control.</p>\n\n<ul>\n<li>First, set a realistic goal. Don’t aspire to the abs you see in the\nfitness magazines. We all have different musculature, so, your abs\nwill probably look completely different from those in the magazines\nwhen stripped of fat. Genetics will play a part in what abs will\nlook like.</li>\n<li><p>Consistency – the key to any fitness program is consistency. Plan on\nworking on abs for a long time. Great abs typically take a while to\nachieve.</p></li>\n<li><p>Exercise selection – There’s no one perfect ab exercise. If there were, we’d all have great abs. Experiment with different ab exercises that target the <a href=\"http://www.bodybuilding.com/fun/abdominal-encyclopedia-core-anatomy-and-effective-training.html\" rel=\"nofollow\">muscles that make up great\nabs</a>:\nRectus Abdominis, External Obliques, Internal Obliques, and the\nTransverse Abdominis. Most people neglect training one or more of\nthese muscles.</p></li>\n<li>Clean diet – Try to follow a clean, low fat diet. That does not mean\nyou need to eat strictly all the time. Pick one day a week to cheat\nand you’ll eat cleanly 86% of the time.</li>\n</ul>\n\n<p>Lastly, since you can’t spot reduce for great abs, try to follow an overall fitness program that encompasses work for <strong>all</strong> major body parts. The key is to try to continuously burn calories while building muscle and maintaining fitness.</p>\n"
}
] |
2015/11/18
|
[
"https://fitness.stackexchange.com/questions/28033",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18522/"
] |
28,039 |
<p>I started strong-lifts 5x5 on almost a month ago, and while I do seem to be getting stronger, since I have been able to increase the weight every workout, I don't see any real change in my body composition as measured using <a href="http://rads.stackoverflow.com/amzn/click/B004L6NTHU" rel="nofollow">bio-impedance.</a></p>
<p>My weight has barely budged: 256.6 -> 254.8.</p>
<p>My muscle mass dropped a bit and fluctuated but never got up to where it started: 33.9 -> 33.5 -> 33.7.</p>
<p>My body fat percent took a small dip then basically climbed up very slightly:
37.5% -> 37.1% -> 37.4%</p>
<p>There are fluctuations but not really outside of those ranges (except for weight which might go up to 258ish after a "night out/cheat day" then drop back down in a day or two.)</p>
<p>I was eating a consistent 2,000 kcal/day for the first week then realized I might need a bit more. A study showed good fat burning and muscle building at an 80% deficit, and other studies showed I needed more protein so I added cottage cheese to every meal so for the past couple weeks I've been at 2,500 kcal and ~148g of protein.</p>
<p>I use a Jawbone Up3 to track my calories burned in a day. On a Stronglifts day I'm usually hitting ~3,100 kcal burned and on off days I try to go for a couple walks and almost always hit 3,000 kcal burned. That should put the 2,500 kcal from my diet really close to that 80% range from that study.</p>
<p>The thing is I'd expect to see some kind of change, rather than this stability. For instance if I were eating too many calories I'd expect to gain weight be it fat, muscle or both. If I were eating too few I'd expect to lose weight be it fat, muscle or both.</p>
<p>Why does it seem like nothing's changing?</p>
<p>EDIT: Wanted to clarify my expectations. I'm not expecting to suddenly be in shape here, I just don't understand why the numbers aren't moving at all. For instance based purely on calorie deficit I should be down almost 4lbs instead of, at best, 1lb. Fat and muscle percentages should be changing, even the scale's documentation says to expect fluctuation and look at the trend but I'm getting an almost flat line. I'm not expecting miracles here, just looking for a difference. Even if it was in the wrong direction I could then react to change it.</p>
|
[
{
"answer_id": 28040,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p><em>\"almost a month ago\"</em> - Almost? ALMOST A MONTH?!</p>\n\n<p>I'm going to be harshly honest here; <strong>come back in a year</strong>, and give me the new numbers. If you can't stick with the program for at least a year, this just isn't for you. </p>\n\n<p>In terms of health and fitness, nothing of value happens in a month. If it did, there'd be no fat people, and everyone would have rippling 6-packs and rock solid biceps.</p>\n\n<p>Seriously, I want you to think about that last paragraph. Read it again. It makes sense, right?</p>\n\n<p>Don't believe any article you read where someone makes any sort of meaningful transformation in a month.</p>\n\n<p>Lather yourself up with some patience, and keep logging your changes. Over time - way more time - the numbers will start to deviate further from your starting point.</p>\n"
},
{
"answer_id": 28073,
"author": "kfk",
"author_id": 18608,
"author_profile": "https://fitness.stackexchange.com/users/18608",
"pm_score": 0,
"selected": false,
"text": "<p>1 month is not enough. I changed my diet in May and I saw pretty big results, but it took 3-4 months. But with that level of fat you have, I would say you should see something. Check your diet, not only calories but also % of carbs/pros/fat. I see big changes having dropped carbs, but there is no real way to prove this, you have to try yourself to see what % work for you (I'd say lower your carbs at least). Exercise is for many people really not enough, diet is what might make a difference.</p>\n"
}
] |
2015/11/18
|
[
"https://fitness.stackexchange.com/questions/28039",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6544/"
] |
28,056 |
<p>I consider myself a very good swimmer; I know how to swim well. My strength is in swimming pool swimming. Recently, I have been open water swimming in the ocean. I always swim right to the edge of the buoy in the ocean.</p>
<p>However, I started wearing googles and it has been all downhill. I cannot see the sea bottom and it has completely put my off. You name it; sharks, drowning, all types of fears. It results in my keeping my head above water and failing bi-lateral swimming. I cannot even swim far out without getting scared. </p>
<p>My question is: I want some techniques to develop this mind over matter and was wondering what helps?</p>
<p>Thanks</p>
|
[
{
"answer_id": 28059,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 1,
"selected": false,
"text": "<p>I get the same feeling except I can't swim well. What I do is to just float there, look at the bottomless depth, and try to recognize that the water is holding me up. Additionally I try to swim down a little and allow myself to float up. This worked best for me the one time when I did it with a snorkel.</p>\n"
},
{
"answer_id": 28060,
"author": "FredrikD",
"author_id": 3778,
"author_profile": "https://fitness.stackexchange.com/users/3778",
"pm_score": 4,
"selected": true,
"text": "<p>The switch from the pool to the lake/ocean can be challenging. Google on \"overcome fear of open water swimming\" or \"panic attack triathlete water\" and you will find that you are not alone. </p>\n\n<p>There are two aspects of your question:</p>\n\n<ol>\n<li>Overcoming fear in general when training/doing sports and</li>\n<li>Specifics with swimming.</li>\n</ol>\n\n<p>Overcoming fear in general when training is personal. Doing things gradually more challenging works for me. </p>\n\n<p>Specifics with swimming is related to breathing. Waves, cooler water, noise, a new wetsuit and obstacles (sea grass, frogs, snakes, other swimmers at the start of a race) in the water are all factors that can throw your breathing off-balance and cause you to hold your breath and thus not exhaling enough. Not exhaling increases the level of CO2 which in its turn increases the feeling of anxiety and even panic. And more anxiety makes you more sensitive to the factors which then impacts your breathing, i.e. it is easy to fall in a vicious circle in open water swimming. </p>\n\n<p>What to do? Here is a short mental program (similar to other recommendations e.g. <a href=\"http://www.swimsmooth.com/triathlon.html\" rel=\"nofollow\">swimsmooth</a>): \nDetect that you are about to fall in the vicious circle. For a few strokes (e.g. 5-6): </p>\n\n<ul>\n<li>Slow down the stroke rate.</li>\n<li>Focus on exhaling under the water</li>\n<li>Focus on relaxing</li>\n</ul>\n"
},
{
"answer_id": 28173,
"author": "jetset",
"author_id": 6823,
"author_profile": "https://fitness.stackexchange.com/users/6823",
"pm_score": 0,
"selected": false,
"text": "<p>I had the exact same issue, where I felt fearful and a little panicky while swimming in the ocean even though I swim for an hour at a time in a pool. For me, what helped was just doing it over and over, while telling myself that there was nothing to be afraid of, that I was a string swimmer and could easily make it back to shore. I found that, when swimming at the same beach, it gradually got easier and I was calmer, but then when I went to a new beach it started over and gradually got better. So, if you are like me, just practicing will make it go away eventually.</p>\n\n<p>One spot in particular is on Curaçao, where the island falls off sharply. Just a few hundred meters off the beach the bottom drops away very steeply. You're swimming along, seeing the bottom very clearly, and there is a sudden line where it goes to complete black. It took me a number of times to stop getting panicky when swimming beyond that.</p>\n"
},
{
"answer_id": 28669,
"author": "giorgio79",
"author_id": 5418,
"author_profile": "https://fitness.stackexchange.com/users/5418",
"pm_score": 0,
"selected": false,
"text": "<p>I am not an expert or a doc, but IMHO paying attention to your inner instinct and fear is normal and being fearful of the sea is normal. Sea is not our natural habitat, and we are not the top predators there. Individuals do get attacked by sharks, medusas etc. </p>\n"
},
{
"answer_id": 31563,
"author": "LSU Moose",
"author_id": 22010,
"author_profile": "https://fitness.stackexchange.com/users/22010",
"pm_score": 0,
"selected": false,
"text": "<p>I'm a bit bewildered that you say your problems started after you started wearing goggles. Were you able to see the bottom of the ses before that? Or did you just close your eyes?</p>\n\n<p>If the latter is the case, I would say you should try using goggles, but closing your eyes like you used to.</p>\n\n<p>You see, one great obstacle in both open water swimming and scuba diving is that all mammals, including humans of course, have a diving reflex. When we get water on our face, we instinctively close our epiglottis. In the pool you have long since overcome this, but in the ocean it comes back. It comes back to me every open water season. (Where I live, open water is not a year-round activity.) And it usually takes some getting used to when you practice at taking off your mask and replacing it during scuba diving.</p>\n\n<p>With that said, I think you should have an easier time getting past it in a rather clear ocean, than we do over here in murky lakes. So I'm confident that you'll do fine after some practice. </p>\n"
}
] |
2015/11/22
|
[
"https://fitness.stackexchange.com/questions/28056",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18593/"
] |
28,057 |
<p>I am 23 years of age and played basketball professionally. </p>
<p>Back when I was in practice, I had dynamic and explosive fitness to move quickly with strength. After my 2 year layoff, I have put on some weight, and am now 5'7" and 76 kilos. I am on track to lose weight and reach my ideal weight that would be around 68-70 kilos. </p>
<p>I need to know how I can achieve my previous fitness since due to this layoff, as my lower body has gotten really weak. There is some kind of swelling between my lower knee joint between my calf muscles and hamstrings due to de-conditioning. I can barely jump like I use to previously. </p>
<p>Please suggest what kind of exercises I should include in my routine of losing weight so that I can achieve the fitness of a basketball player that I previously had.</p>
|
[
{
"answer_id": 28077,
"author": "law10",
"author_id": 18613,
"author_profile": "https://fitness.stackexchange.com/users/18613",
"pm_score": 2,
"selected": false,
"text": "<p>I would implement some time of cardio and also a good diet plan for the weight loss portion. If your knees are giving you trouble try an elliptical machine or exercise bike or even a pool if you have access. If using an elliptical or bike I would go for interval training rather than distance as it will better mirror the cycles of fast then slower movement in a real basketball game. I would also implement some plyometrics along with weighted exercises for your lower body to build muscle back up slowly. Just search lower body plyometrics drills on Google for a variety of drills and as for the weighted drills I would do things such as squats and calf raises to give your lower body added strength. Also work out your abdominal section with drills like leg raises among other exercises. Lastly implement some light upper body exercises like curls and various bench presses. </p>\n"
},
{
"answer_id": 29013,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": -1,
"selected": false,
"text": "<p>I am not sure if you have any lab or rehabilitation center near you but if they have <a href=\"http://www.alterg.com/products/anti-gravity-treadmills/m320-f320/health-wellness\" rel=\"nofollow noreferrer\">Anti-Gravity Treadmill</a> you can try it. It reduces gravity so you don't have too much pressure on your knee and you can walk or run without the effect of gravity.</p>\n\n<p>Besides, weight training, pool and bike is the best solution for your weight loss and knees :-)</p>\n"
},
{
"answer_id": 29312,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>Honestly, it's going to be extremely difficult to regain your prior level of fitness. Taking off 6 kilos, in and of itself, is probably going to take you at least 3 months if not half a year, and you've got the additional constraint of also improving your physical strength and stamina. Add to that that you're not as young as you used to be, and it adds up to that a more realistic goal is to be the best you can be at your current age rather than to chase that past dream.</p>\n\n<p>Right, with that out of the way, the first thing I'd note is that you will likely want to see a doctor, maybe a physical therapist, about the knee. It sounds like there may be some lingering trauma there from your prior years of playing that's been exacerbated by your increased weight and decreased conditioning. Knees are always tricky things regarding injury, and I'd recommend the doctor both to prevent more permanent injury and also because even a minor recoverable injury can hurt your motivation to get fit and stay fit. Complicating things, as a former athlete, you're used to being in good shape and will have to actively check your expectations in workouts to prevent injuring yourself and burning yourself out.</p>\n\n<p>I feel like this is sounding overly pessimistic. That is not my intent. As someone who has been in shape before, you're also in a good position to get back in good shape, if not at the top of your game as before. Specifically exercising for improving your basketball skills, you're going to be looking at cardio, of course, for endurance and for overall caloric burn (cardio isn't as efficient for weight loss as High-Intensity Interval Training or lifting weights, whether bodyweight or external, both of which will boost your metabolic rate more, but it's a lot easier to maintain for a longer amount of time). Plyometrics is pretty much a given since you're looking for explosive power in your limbs, particularly jumping skills. With both, you're going to want to start slowly. Normally, the advice would be to listen to your body, but you're probably used to pushing your limits, so at least for the first week or two, you're going to want to follow a relatively easy plan, probably half of what you automatically assume you can do. If you can do that for a few weeks and you're not waking up in pain, you can start scaling up and listening for what your body is telling you.</p>\n\n<p>You will also want to address diet. At first, you're not going to be burning that many more calories than you did when sedentary, so you're not going to be sharply increasing your caloric intake, but you're going to want to keep track of what you're eating and how much. Reduce junk food intake as much as possible and ensure that you're getting sufficient amounts of protein in your diet. When your workouts get more intense, you're going to want to increase your intake a bit to accommodate the extra energy needed to build muscle, but continue tracking things to ensure that you're not eating 500 calories to compensate for a 300 calorie workout.</p>\n\n<p>Best of luck! Like I said, you've got some unique advantages and pitfalls ahead of you as someone who previously professionally played sports.</p>\n"
}
] |
2015/11/22
|
[
"https://fitness.stackexchange.com/questions/28057",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18594/"
] |
28,064 |
<p>I'm currently in the position where I want to <strong>start working out</strong>, but I do not want to aimlessly begin doing just anything.</p>
<p>First my <strong>target</strong> goal for training is an <strong>overall fitness</strong> to counter my all-day office job. This overall fitness should include <strong>strength, endurance, balance and coordination</strong>.</p>
<p>My second premise is that i do not want to go to the gym. So the training has to be mainly <strong>with body-weight exercises</strong>.</p>
<p>The basic question now is <strong>how do I get a good personalized workout plan</strong>?</p>
<p>Sure, there are tons of plans on the internet. But let's be realistic; none of this basic workouts considers my fitness level and weaknesses.</p>
<p>So, from my perspective, an optimal workout plan will <strong>start with an fitness tests</strong> in which will be determined what fitness level the person has and which muscles are stronger or weaker. Is there any test that would test these things and show which body parts have deficits?</p>
<p>Based on these facts, it would be perfect to create a workout plan in which the <strong>weak parts</strong> of my fitness <strong>will trained harder</strong>, than the good ones until I have <strong>reached an balanced good fitness level</strong>.</p>
<p>So now the question:<br>
Are there any tools, websites, books, information that will help to create an good personalized bodyweight workout plan? </p>
<p>Any suggestions are welcome.</p>
|
[
{
"answer_id": 28068,
"author": "coder guy",
"author_id": 18600,
"author_profile": "https://fitness.stackexchange.com/users/18600",
"pm_score": 1,
"selected": false,
"text": "<p>I would have just commented, but it won't allow me since I apparently don't have enough \"reputation points\". There are a lot of good plans online, and I would suggest you give one a try. I am new to working out, and I currently use the Big Man On Campus 12 week training program. Its a free program, includes a diet plan, supplement plan, and 12 week workout plan - bodybuilding.com/bigman. If you use that plan or find another one, always watch the videos and learn how to use proper form. If you're at the gym and having trouble with a certain workout, ask someone around you for help. Most people who workout take honor in a new learner asking them for assistance. Believe me, I have asked many people for help, and they always smile and tell me what to do. Also remember if you feel like you can't do a certain workout in the plan due to your current strength, you can always lower the weight or repetitions, or completely skip that exercise and come back to it at a later time, when you are stronger and more confident. You don't need a coach to workout, I promise. If you have trouble with self discipline and organization, a coach would help, but you can always train and learn to be self-sufficient. Good luck.</p>\n"
},
{
"answer_id": 28070,
"author": "Julian",
"author_id": 15141,
"author_profile": "https://fitness.stackexchange.com/users/15141",
"pm_score": 2,
"selected": false,
"text": "<p>As mentioned in the comments by @Dave Liepmann, you could try a coach with an individual assessment of your level and a personalised training plan. But this will cost quite some money. </p>\n\n<p>I try to recommend some books (and Apps and videos), which I quite like. As @Alex L mentioned the YAYOG by Mark Lauren are a good starting point, which considers all parts of the body with strength and endurance strength. </p>\n\n<p>I also like the convict conditioning program by paul wade. Forget the name and the \"story\" around it, I guess that´s for marketing only. \nHe has 4 (resp. 6) big movements which sound crazy heavy, but you´ll start at a low level and progress e.g. from Wall push ups to one arm push ups. </p>\n\n<p>You can test on the first levels where you are right now and start from there or you can try to start all exercises from level 1 and focus on the proper form. Wall push ups will sound easy, but 30-50 of those with proper form and really slow will also kick your butt (or in this case your arms and shoulders). </p>\n\n<p>Other places to start with calisthenics would be:</p>\n\n<ul>\n<li>Al Kavadlo (Pushing the Limits)</li>\n<li>Kelly Starett (Becoming a Supple Leopard)</li>\n<li>The Barbrothers</li>\n</ul>\n"
},
{
"answer_id": 28074,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>Under fairly simple means of evaluating fitness, there are the various \"Six Weeks\" (last I saw, upgraded to <a href=\"http://www.7weekstofitness.com/programs/\" rel=\"nofollow\">Seven Weeks</a>) programs, often known by their individual names such as \"100 pushups\", \"200 situps\", etc. All of these start with an evaluation test at the beginning where you do as many as you can of that exercise, to exhaustion, then check your results against a chart to see where to start. The programs themselves suffer slightly from how they focus on only one exercise at a time, with it being kind of difficult to mix them (believe me... I've tried), but the evaluations give you a simple way to determine which exercises you're more deficient on (Pushups and Pullups, I had to start at Week 1, or example, but jumped to Week 3 on squats because I could do more of them).</p>\n"
}
] |
2015/11/22
|
[
"https://fitness.stackexchange.com/questions/28064",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18597/"
] |
28,078 |
<p>I was a sprinter who used to run 100, 200 metres races, but now I'm training myself to improve my stamina and run long distance races.</p>
<p>I run on a treadmill 1 km everyday. Will a treadmill help me increase my stamina or do I have to choose an open field/road?</p>
<p>Also, I have completed 1 km in 4:05 minutes, is it good enough if I'm preparing for a 10 km race? Half and full marathon is a distant dream as of now. Also, I want to run marathons as a personal achievement only.</p>
<p>I'm open for any valuable suggestions.</p>
|
[
{
"answer_id": 28079,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p><strong>Progressing</strong></p>\n\n<p>A treadmill is a very good place to gain stamina, but only 1km is very little.</p>\n\n<p>Suffice to say, if you want to complete a half marathon, you won't be running 1km per day, and then suddenly 21km on event day, right?</p>\n\n<p>If you run on a treadmill you have the luxury of setting a steady tempo for yourself, and seeing how far you can get at that tempo without having to walk.</p>\n\n<p><strong>Testing</strong></p>\n\n<p>So one plan of attack would be to set the treadmill to say 12km/h, and test yourself. Say you can run 8km at that pace, you have a benchmark to go by.</p>\n\n<p>After a month of running at different speeds and different distances, try testing yourself at 12km/h again.</p>\n\n<p>You should also seek to test yourself at distances outside, in the environment that the half-marathon would be held on (concrete, terrain, etc). Try for instance completing a 10k as fast as you can, and use that as another measurement for your progress.</p>\n\n<p><strong>Calculating your needed average velocity</strong></p>\n\n<p>Say you want to complete the half-marathon in 4 hours (just an example).</p>\n\n<p>21km / 4h = 5.25 km/h, so that's the average speed you'd need to complete it in that time. I see now that this should be a very pedestrian speed, so let's try 3 hours.</p>\n\n<p>21km / 3h = 7km/h. This should be very doable for most people, especially someone who is already presumably in decent shape.</p>\n\n<p>You get the idea, right? You should easily be able to gauge whether or not you'd like to participate in the upcoming half-marathon based on what you've been seeing on the treadmill.</p>\n"
},
{
"answer_id": 28085,
"author": "law10",
"author_id": 18613,
"author_profile": "https://fitness.stackexchange.com/users/18613",
"pm_score": 1,
"selected": false,
"text": "<p>Your pace for 1km is good but you need to train by doing longer distances or your body will not be at all ready for a 10k and you will in no way be able to keep that 1k pace on a 10k run while only training 1k each run. Start increasing the distance you run until you are up to at least being able to run 5k or 6k at a comfortable pace. If you have the time try to run 10k once a week at least to get a feel for the pace you need to set for the race. Also, running on a treadmill is not bad but try getting some running in outside as it is much different than running on a level treadmill with a steady pace given you by the machine. If possible, try to find the route for the race and run it a few times before the race.</p>\n"
}
] |
2015/11/24
|
[
"https://fitness.stackexchange.com/questions/28078",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18615/"
] |
28,081 |
<p>It doesn't make any sense. I did 7 sets of 4 reps with 45 lb dumbbells each hand yesterday and today I tried to do a set with 50 lbs each hand for 2 reps and I couldn't do 2. I could only do 1 before getting stuck on the second (midway if that matters).</p>
<p>What am I doing wrong?</p>
|
[
{
"answer_id": 28082,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>Your first mistake was expecting progress after 1 day.</p>\n\n<p>Your second mistake was doing the same exercise two days in a row.</p>\n\n<p>After that, I can only guess about your form, but standing overhead press is usually something that doesn't come very naturally, so you will most likely have some mistakes there if you haven't recieved any guidance.</p>\n"
},
{
"answer_id": 28084,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 3,
"selected": false,
"text": "<p>Overhead work does tend to be more difficult to progress in than anything else. First thing you'll need to understand is the concept of <strong>equivalent effort</strong>. It's one way that many lifter's track progress, and decide if that 8 RM (Rep Max) was really a better effort than last month's 5 RM.</p>\n<p>All of these are roughly equal effort to a <strong>1 rep max</strong>:</p>\n<ul>\n<li>95%, 2 reps</li>\n<li>90%, 3 reps</li>\n<li>87.5%, 4 reps</li>\n<li>85%, 5 reps</li>\n<li>80%, 8 reps</li>\n<li>75%, 10 reps</li>\n<li>70%, 12 reps</li>\n</ul>\n<p>Now, if we do the math on the increase of weight we find:</p>\n<blockquote>\n<p>45 / 50 = 0.9 = 90%</p>\n</blockquote>\n<p>You've just jumped up with roughly a 10% increase. When we account for the reps, we see that what we can best expect for a new 1 RM is:</p>\n<blockquote>\n<p>45 / .875 = 51.4 lbs</p>\n</blockquote>\n<p>(when figuring out an expected 1RM, divide by the percentage for equivalent effort).</p>\n<p>Most of the time we do better with a 5% increase or lower. As the weights get heavier the jumps are a lower percentage. For example, jumping from 85 lbs to 90 lbs is just over a 5% increase and won't feel as incredibly difficult.</p>\n<p>Dumbbells are a challenge because above 10-15 lbs the increases are all 5 lb jumps.</p>\n<p><strong>Recommended change</strong></p>\n<p>Until you can work with much heavier dumbbells you are probably going to have to push your reps more.</p>\n<p>Go for at least 5 reps in a row if you want to be able to hit 50 lbs by 2. Personally, I find pushing my reps out to 8 before going up in weight works out better for me.</p>\n<blockquote>\n<p>50 / .95 = 52.6 lbs (target max)</p>\n<p>45 / .85 = 52.9 lbs (should barely be able to get 2 at 50)</p>\n<p>45 / .8 = 56.2 lbs (should easily make that 2 at 50)</p>\n</blockquote>\n<p>Overshooting your effort with a lower weight gives more room to work with a heavier weight. It also helps build momentum that will keep you more motivated.</p>\n<p><strong>Also Review Your Technique</strong></p>\n<p>Video yourself. You'll find you can put more weight in your hands by getting better than you can just by working harder.</p>\n"
}
] |
2015/11/24
|
[
"https://fitness.stackexchange.com/questions/28081",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18475/"
] |
28,088 |
<p>How do I program both benching and dumbell overhead press with the goal of getting better at both?</p>
|
[
{
"answer_id": 28093,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>Congrats on joining the big plate club!</p>\n\n<p>When it comes to progressing at several different exercises, there's really no magic to it. You just make sure you do both of them.</p>\n\n<p>I don't know what kind of program you're using, but for someone with a small frame such as yourself, I'd probably do a full-body program, or at most a 2-split (leg day, upper body day).</p>\n\n<p>Whenever you do pressing movements, do both bench press AND overhead press. Whichever you do second will feel heavier since you've already used a lot of the same muscles on the previous exercise, so what you can do is just alternate which one you do first.</p>\n\n<p>Remember, don't think that you're wasting your time with the second movement. Doing an exercise when you're already exhausted is great!</p>\n\n<p><strong>Don't skip the important stuff!</strong></p>\n\n<p>Training legs is the most important thing you do. It builds core strength, and makes sure your soon-to-be big torso isn't causing imbalances and damage to your back. Also, leg day <strong>directly</strong> affects your overhead press, since all your power has to go through your entire core and legs.</p>\n"
},
{
"answer_id": 28098,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 1,
"selected": false,
"text": "<p>It sounds like you already had some good progress. Hitting a milestone like that 135 lb bench is a real validation of the work you've put in. You have two questions, but one of them I think you have more concerns with.</p>\n\n<p><strong>Relative Strength</strong></p>\n\n<p>The concept of equating the effort that a 150 lb young man does with a 230 lb man does is actually a fairly complicated subject. My old coach wrote a very good article on the subject (<a href=\"http://www.strengtheory.com/whos-the-most-impressive-powerlifter/\" rel=\"nofollow\">ref</a>). Some of the high points (quoted) are:</p>\n\n<ul>\n<li>The most common method people use to compare relative strength is strength/bodyweight ratios. However, this standard is horribly flawed.</li>\n<li>The formulas used to compare relative strength in powerlifting (most notably the Wilks formula) have their own issues. The two biggest problems with the Wilks formula are that it’s not regularly updated, and it’s notably biased against middleweight lifters.</li>\n<li>Allometric scaling is an alternative to strength/bodyweight ratios and formulas like Wilks. It has strong theoretical support, and it works very well in practice.</li>\n<li>I also developed another formula to compare relative strength that fixes some of the main problems with the Wilks formula.</li>\n</ul>\n\n<p>Instead of worrying about where size increases don't yield as much return on strength, worry about putting on clean mass. In other words, slowly increase how much you weigh so that most of that weight is muscle. Fat doesn't actively move things, so just try to stay under 15% body fat as a general rule.</p>\n\n<p><strong>Emphasizing Two Pressing Movements</strong></p>\n\n<p>I think this is the real question you are asking. You can either follow a specific program which already has the balance, or you can play \"Beat the Book\". The goal is to see improvement over time. Improvement isn't <em>just</em> more weight on the bar.</p>\n\n<p>Forms of improvement:</p>\n\n<ul>\n<li>More weight</li>\n<li>More reps</li>\n<li>More sets</li>\n<li>Less rest</li>\n<li>Less time for the same work</li>\n</ul>\n\n<p>I personally alternate emphasis for pressing days. One day is bench emphasis, another day is overhead emphasis. Overhead work helps build the shoulders and keeps them healthy, so don't neglect it completely. Also, don't neglect curls. As you push heavier and heavier weights, the curls prevent tendonitis.</p>\n\n<p>Programs suitable for beginner to intermediate lifting:</p>\n\n<ul>\n<li>Starting Strength</li>\n<li>Greyskull</li>\n<li>5/3/1 (and the variant 8/6/4)</li>\n<li>Starting Strongman</li>\n</ul>\n\n<p>Those are just templates that have worked for a large number of people. If you find they aren't for you, then there are lots more out there to choose from.</p>\n"
},
{
"answer_id": 28099,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 0,
"selected": false,
"text": "<p>You need to do yourself a service and get out of your head the idea that you need to work maximally in order to make progress. It will help you not get hurt (which will lead to a longer, more productive lifting \"career\") and get stronger by ingraining proper technique. What do I mean by that:</p>\n\n<p>When you do a lift \"fresh\", you will be able to lift more weight. Every time you do a set, the weight you can lift diminishes. In that sense, your 5th set of bench isn't much different than your 1st set of shoulder press: your muscles are fatigued, they can lift less. And that is completely ok: research shows that what actually matters is the total overall volume (that is a somewhat abstract way of describing the amount of work done by a muscle, usually calculated as sets x reps x weight) that you inflicted on your muscles as well as the average effort of your lifts (that is whether you go close to mechanical failure). The volume part of the equation is tampered by the fact that you need to recover from it, so doing 100 sets of chest exercise is pointless if it leaves you paralyzed for 2 weeks because you could have done 200 sets in that same time frame if you cut it up in smaller portions which are easier to recover from. The effort part of the equation is tampered by the fact that you need to stay far enough from failure to maintain perfect technique, lest you will just ingrain bad technique, and that will lead to injury, which is why it is often recommended to leave one or two reps in the tank at all times.</p>\n\n<p>What does that mean for you? It means that if you bench first, you are inflicting some of that volume on your chest, shoulders and triceps (the prime movers in the bench). When you shoulder press, you are inflicting some volume on your shoulders and triceps, but those are already prefatigued from the bench. Instead of looking as a negative (\"shit, I can't lift as much, I must be getting weaker/stalling\") look at it as a positive (more volume => more progress) because you are winning on both sides:</p>\n\n<ul>\n<li>Volume-wise, you can get away with using less weight because your bench will drive your shoulder press up, and vice versa.</li>\n<li>Effort-wise, you can get away with using less weight because you are already fatigued, and thus it will be easier to reach a high effort (one or two reps from failure) with it.</li>\n</ul>\n\n<p>If you are worried, just do that experiment: take a few days off pressing (to allow your fatigue to clear out) and then train a few weeks by shoulder pressing first and you will see that it has been going stronger all along without you noticing it.</p>\n"
}
] |
2015/11/25
|
[
"https://fitness.stackexchange.com/questions/28088",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18475/"
] |
28,100 |
<p>I recently got a heart rate monitor and have been trying to beat my time each week on the exercise bike. I'd say I'm in pretty good shape. During the 30 mins workout I am in zone 5, with an average rate of 171 and a max of 187. I feel fine during and feel worn out after as I've pushed it hard. I feel fine afterwards too as I just go back to work.</p>
<p>Is it bad for me to train like this? I enjoy it and feel great but not sure if being in the zone 5 of the heart rate zones is bad.
I'm 33 and train about 5/6 times a week so I'm in good shape.</p>
<p>For the heart rate zones see this:
<a href="https://i.stack.imgur.com/imel8.gif" rel="noreferrer"><img src="https://i.stack.imgur.com/imel8.gif" alt="enter image description here"></a></p>
|
[
{
"answer_id": 28101,
"author": "brentwpeterson",
"author_id": 10532,
"author_profile": "https://fitness.stackexchange.com/users/10532",
"pm_score": 4,
"selected": false,
"text": "<p>First every HR monitor will read your HR differently. To get an actual reading you will need to do a Vo2Max test at a Doctor.</p>\n\n<p>2nd You are listing quite a large range for 30 minutes. There is a difference between 30 minutes at 171 and 30 minutes solid at 190. What is your average? </p>\n\n<p>Finally, the VO2Max is only attainable in the lab and a formula is only a formula. </p>\n\n<p>You can see here <a href=\"http://www.runningforfitness.org/calc/heart-rate-calculators/hrmax?age=33&gender=M&Submit=Calculate\">http://www.runningforfitness.org/calc/heart-rate-calculators/hrmax?age=33&gender=M&Submit=Calculate</a> that your Max HR can range almost 10bpm. </p>\n\n<p>If you HR monitor is wrong, and you are not at 189 the entire time it is possible that your graph is completely wrong. If you can sustain the rate you are training at then perhaps there are some variables that are not correct. Your body will tell you that you are maxing out and if you can sustain 100% Max HR for 30 minutes then perhaps you are in better shape than you thought... or maybe your HR Monitor is wrong</p>\n"
},
{
"answer_id": 28106,
"author": "tomf",
"author_id": 18646,
"author_profile": "https://fitness.stackexchange.com/users/18646",
"pm_score": 3,
"selected": false,
"text": "<p>If you enjoy it and feel great (and still do, after a week) then you aren't doing damage. But you may not be optimising your results either...</p>\n\n<p>Perception of effort is a better guide to exercise intensity than HRM and \"rules of thumb\" about training zones. If you can train for 30 minutes at steady output (as measured by the exercise bike) then you are probably close to your anaerobic threshold, and not significantly over it. An HRM really becomes useful when you have calibrated the values against some reference points - either using fancy physiological testing gear or making inferences from your HR profile during ramp or flat-out tests.</p>\n\n<p>I don't think you will harm yourself by training like this, if you are able to recover each day and tackle the next session without feeling worn out. But depending on your training goals, doing this kind of session 5 times per week is likely <strong>not</strong> the most effective programme. </p>\n\n<p>For example, if you want to continue to see improvements in the distance covered (or time taken) during this type of session, I would mix in some steadier work (eg. an hour at a lower intensity) and some harder intervals (eg. 4 repetitions of 5 minutes each 10% faster than the speed you can maintain in this 30m session, with 4 minutes easy spinning in between) as well as at least 1 rest day per week.</p>\n"
},
{
"answer_id": 32242,
"author": "Brian",
"author_id": 23658,
"author_profile": "https://fitness.stackexchange.com/users/23658",
"pm_score": 3,
"selected": false,
"text": "<p>There is a simple answer that lies in both your question and in the chart you provide.</p>\n\n<p>Your question says, “…is it bad to train...”. Training implies you are trying to improve. Zone 5, is not improving and therefore not training. The chart says zone 5 is “Recommended for: Very fit persons with athletic training background.” Have you already been training (in the improvement zones) for several years? If the answer is not yes, you are not ready for zone 5. </p>\n\n<p>I understand you are new, so you are smart for asking. Doing a google for “exercise target heart rate” returns 1,700,00 results. Taking just the first one says “It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.” </p>\n\n<p>The key to understanding why is understanding aerobic exercise. To oversimplify for this context, aerobic exercise is the process in which the body has time to use oxygen and nutrients from the body to generate energy. Anaerobic exercise is when the body has been forced in to emergency or survival mode, thus it must find a faster way to generate energy. Essentially the faster method consumes resources the body has already stored and may need, such as energy used by the brain to function. The anaerobic method is more destructive to the body.</p>\n\n<p>Yes, some athletes (sprinters, football players, etc.) need burst energy. So, yes, some athletes need training that includes anaerobic exercise. Those same athletes will do large levels of doing cardio vascular training first or at least at the time same time.</p>\n"
},
{
"answer_id": 33437,
"author": "Frank",
"author_id": 24487,
"author_profile": "https://fitness.stackexchange.com/users/24487",
"pm_score": 2,
"selected": false,
"text": "<p>I'm basing a lot of this on my own personal experience so, by all means, take it as anecdotal if you'd like. </p>\n\n<p>I started exercising the week of my 34th birthday (about 8 months ago) after having smoked for 15-16 years and living a sedentary lifestyle. I discovered the heart rate zones early on, just like you, and I got my heart rate monitor (FitBit Charge HR) as well.</p>\n\n<p>Some people will say that if you want an accurate heart rate, VO2 measurement, etc., you'll need to go see a medical professional, have a bunch of gear hooked up, and so on and so forth. They're right. </p>\n\n<p>That being said, I have measured my FitBit heart rate against probably 20-30 different types of cardio machines (treadmills, bikes, stair stepper, etc...) from different manufacturers, and my heart rate on the Fitbit almost always matches the heart rate on the machine within 1-2 beats. </p>\n\n<p>Considering that the FitBit uses a different methodology than ordinary cardio equipment, I feel like it's a decent enough approximation. Might I see a difference between my FitBit and a professional medical device? Sure. Is it going to be significant enough to where one day you find out you've never even hit zone 5? I highly doubt it.</p>\n\n<p>Furthermore, the FitBit uses my heart rate to determine total caloric burn. Again... not a medical device, but considering that I've lost 35 pounds by studiously trying to keep to a -500 calorie daily deficit, and been successful with it, my guess is the FitBit is accurate enough to be useful. </p>\n\n<p>So, that being said, the question is whether or not exercising at that heart rate is dangerous. Obviously, each individual is different, so it's not a one-size-fits-all answer. That being said, I imagine if you told your doctor you were doing this, they'd probably jump for joy. The first few weeks/months of exercise for me, as soon as I took a step, I was virtually in zone 5. Now... I have to push it very hard to get there. So, I somewhat suspect that the reason you're always in this zone is because you're once again challenging your body. </p>\n\n<p>So, my guess is that, over time, and especially if you don't vary your routine, your heart and the rest of your cardiovascular system will learn to very quickly adapt to this exercise routine. As a result, you'll probably struggle to get into that range as time goes on.</p>\n\n<p>For normal people, I haven't read that this is overly problematic. That being said, if you have an underlying or undiagnosed condition, I suppose it could be dangerous. One thing I noticed early on was that if I overtrained, the next day I might have a very mild heart flutter. It may have only happened for 2-3 seconds out of the entire day. It didn't happen all the time, and it was usually when I was at rest, but I knew that it was time for me to take an extra day off, and then I'd be fine. </p>\n\n<p>Obviously, you know how you feel more than any of us do. I'd say that if you're feeling great, then you're doing fine. The more you do it, the better you'll feel. I'm at a point now where missing my gym days puts me in a bad mood. I look forward to it. I love it.</p>\n\n<p>I like the heart rate monitor. I have learned its intricacies, it allows me to gauge my current performance against past performance, and although I can say that <strong>I</strong> am responsible for my weight loss and lifestyle change, the FitBit was an excellent enabler. </p>\n"
}
] |
2015/11/26
|
[
"https://fitness.stackexchange.com/questions/28100",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18640/"
] |
28,102 |
<p>Even paces for marathons seem to be the norm, but seem to require very intense efforts near the finish. For example Greg McMillan recommends a fast finish long run to be done with an additional increased effort over the last few miles as a test to see if it is possible or more likely to meet the goal marathon pace.</p>
<p>As someone who is trying to maximize their time without worrying about sprinting past others at the end then why not run at a constant effort where your pace will drop over time instead of your effort increasing over time?</p>
|
[
{
"answer_id": 29569,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>While I don’t have a specific answer for marathon running, I can relate it to a somewhat similar requirement. I feel the methodology utilized would share some of the same characteristics.</p>\n\n<p>As a competitive rower, I am faced with racing long distances in a “Head” style race. The typical distance is 3.2 miles (~5000 meters). Granted, this is not a marathon distance, but, the energy requirements and strategy are similar in my opinion.</p>\n\n<p>Our races are typically broken down into three separate phases each with its own strategy and energy requirements: Start, Body, and Sprint. The goal is to try to provide a consistent effort over the three separate phases. Obviously, energy requirements would need to be managed to handle the demand of the distance.</p>\n\n<p>In rowing, there is a term called “fly and die”. This is a common strategy in which a boat starts a race at a very high stroke rate (defined as “strokes per minute”) and tries to maintain it throughout the race. The typical result is the boat “dies” (thus, the “fly and die”). A more widely accepted methodology is to start the race at a higher than normal race pace, but, then, after a predetermined (short) distance, drop the stroke rate to a more <strong>manageable</strong>, relatively uncomfortable rate that can be <strong>maintained</strong> throughout the “Body” of the race. This strategy would correspond to what you see as an “even pace”.\nIn the last phase, the “Sprint”, the rate is again increased for the final predetermined sprint length. Obviously, the distance strategy is going to be determined by the level of fitness of the boat crew, and any in-race adjustments. And, setting an early manageable rate allows for the opportunity to sprint at the end of the race. I would expect the same thing to be true for a marathon runner. </p>\n\n<p>In either sport, managing the energy requirements seems to be the key goal.</p>\n"
},
{
"answer_id": 29580,
"author": "nilon",
"author_id": 20063,
"author_profile": "https://fitness.stackexchange.com/users/20063",
"pm_score": 1,
"selected": false,
"text": "<h1>General Answer</h1>\n\n<p>If you want to economize I'd say that you'd be best at keeping not pace, but <strong>the same <em>effort</em> all along</strong>. If someone states that you should be running faster at the end, the question would be: to what aim?</p>\n\n<p>In my experience the key is to do proper training to <strong>get familiar with which is your own real long slow distance (LSD) pace</strong>. (This also applies for ultras.) It's the mind frame of not trying to push harder than you can, and simply setting to what you already know you can get to with your training. If you can or should sprint at the end of a race seems optional, but mostly arbitrary. In any case, a rule of thumb for most experienced runners is: <strong>don't overtrain</strong>.</p>\n\n<hr>\n\n<h1>Personal Experience</h1>\n\n<p>I ran the Buenos Aires Marathon a long time ago, in 2004, and I did not try to speed up at any time. (Noted, I did an awful time, but still) It was my first marathon and I felt perfectly at the end. I just ran as slow as I could and leaving it flow as the time passed. I did my first half of the race in about 2 hours and 20 minutes. After that I just kept going completing the next half in two hours. So, yes, I did run slightly faster at the end but without <strong>no rule imposing</strong> that on me, it just came because <em>I felt well to run faster at the end</em>, but I wouldn't have done so if I was tired. </p>\n\n<p>Just to support my argument let me wrap it up a bit with my own conclusions.</p>\n\n<p>Effort is more easily measured by your own bodily sensation, more I'd say than looking at your pace in a gps watch that checks your pace. Depending on your age perhaps a HRM is an intermediate device that may be mandatory for you, and is closer to \"natural perception\". I'm more for natural perception, but each person has their own favorite ways of measuring state of health and mind during training/race. You can <strong>pick your own tailored way</strong> after reviewing many different strategies. No need to get into the obligation of doing one certain way because someone just said so. Trail and error.</p>\n\n<hr>\n\n<h1>Some references</h1>\n\n<p>Also, you may find useful to see other references, for other arguments, some perhaps different to my own. A simple online article states that <a href=\"http://www.runnersworld.com/peak-performance/how-to-run-your-best-marathon-pace-guaranteed\" rel=\"nofollow\">you shouldn't run beyond your Brain-Body potential / Listen to your body</a>, a good reference recommended by <a href=\"http://runblogger.com/2013/04/marathon-training-long-run-pacing.html\" rel=\"nofollow\">Peter Larson</a>.</p>\n\n<p>On yet another note, I'd suggest that you look for the classic opinions on the matter. I'm reading the bibliographic material from James Fixx's book <em>The complete book of running</em>. He points out that one of the first to intoduce and tackle the LSD subject was <strong>Joe Henderson</strong> with the 1969 book <em>Long Slow Distance: The Humane Way to Train</em>.</p>\n"
}
] |
2015/11/26
|
[
"https://fitness.stackexchange.com/questions/28102",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
28,103 |
<p>So I am 20, I recently began smoking marijuana and am now doing it during my training sessions(in between sets, for example). When I am doing a curl I might lift with one hand and smoke with the other hand. I lift at my friend's basement(we both never went on to college but did graduate high school if that matters), anyway, so we don't get in trouble or anything. Is there health risks involved with this?</p>
|
[
{
"answer_id": 28104,
"author": "Dylan Wheeler",
"author_id": 18641,
"author_profile": "https://fitness.stackexchange.com/users/18641",
"pm_score": 2,
"selected": false,
"text": "<p>Assuming it is legal to smoke marijuana where you live, I would suggest waiting until after you work out to enjoy a smoke. Smoking while your body is under stress from the weightlifting makes it harder to reap the benefits of working out.</p>\n"
},
{
"answer_id": 28122,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>Specifically, I think your biggest issue will be cognitive impairment. </p>\n\n<p>The image of two kids in a basement toking and curling is honestly quite hilarious, and probably isn't going to be too much of a problem in and of itself. More to the point:</p>\n\n<ol>\n<li>Curling is a terribly inefficient exercise unless you're a rather advanced body builder, which I'm going to safely assume you're not. You'd be much better of doing <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a compound lifting program</a>.</li>\n<li>Smoking dope actually in the middle of a <a href=\"https://fitness.stackexchange.com/a/24596/7091\">compound lifting program</a> is dangerous because you need your focus and concentration. <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/600655\" rel=\"nofollow noreferrer\">Marijuana impairs your motor functions</a>, and when you lift heavy you need everything firing properly.</li>\n</ol>\n\n<p>Health risks associated with marijuana in general are out of scope for this StackExchange site, but I'd encourage you to look around for <a href=\"http://www.cancer.gov/about-cancer/treatment/cam/hp/cannabis-pdq\" rel=\"nofollow noreferrer\">authoritative sources</a> and <a href=\"https://nccih.nih.gov/health/marijuana\" rel=\"nofollow noreferrer\">peer reviewed medicine</a> to make your decisions. </p>\n"
}
] |
2015/11/26
|
[
"https://fitness.stackexchange.com/questions/28103",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18642/"
] |
28,108 |
<p>I'm obviously <strong>NOT</strong> talking about physics here - obviously your body has mass and therefore momentum.</p>
<p>What I mean is:</p>
<p>I've been tracking my weight over the last 18 months or so, and I know a fair bit about the amount of exercise I've done and my non-meal eating habits (whether I'm snacking more or less than usual)</p>
<p>It seems like there's a time delay between changes in my weight-affecting-behaviour and changes in my weight.</p>
<p>When I start exercising hard, it takes 3-4 weeks to get a noticeable shift in my weight, and then my weight will continue to drop even after I've dropped back to my "normal" amount of exercising.</p>
<p>It's acts much like my weight is a physical object, that I'm physically moving on the graph, and my behaviour is a force acting on that object with a certain amount of friction/gravity present so that if I do less exercise I reach a stable point and if I stop altogether, I gain weight.</p>
<p>Obviously, that's not LITERALLY true!</p>
<p>But <em>(I perceive that)</em> the effect is very noticeable.</p>
<ol>
<li>Is this behaviour a recognized "thing"?</li>
<li>Does it have a name I can Google?</li>
<li>If so, what is the mechanism behind it?</li>
</ol>
<p>I could mutter the words "hormones" and "homeostasis" and wave my hands vigorously, but I'd be making it all up.</p>
|
[
{
"answer_id": 28109,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>I like the analogy, and I'll try to explain using it.</p>\n\n<p>If I understand you correctly, let's say your weight is a bowling ball, and your behaviour (diet, exercise habits, sleeping patterns) is the person throwing the ball.</p>\n\n<p>You have this idea that when the bowler has released the ball, its momentum will keep the ball going. In this analogy, we can let the bowling pins be your ideal weight.</p>\n\n<p>The analogy breaks, because we have to introduce the physical phenomenon of friction. In fact, we have to introduce extremely high values for friction.</p>\n\n<p>Your weight is in fact immediately affected by your diet, so if you change your diet drastically one day, your weight will also take a very sudden turn.</p>\n\n<p>On a bowling lane, this would be the equivalent of the lane AND ball being made of velcro, and the ball being so light that it stops as soon as the bowler releases it. In order to get it rolling again, he has to keep adding force.</p>\n\n<p>This is all sounding very hand-wavy at this point, but my point is that if you're in the middle of a very extensive diet, and you suddenly have a heavy cheat day, this idea of \"momentum\" isn't going to make your body consume less of the calories in whatever you eat.</p>\n\n<p>Weight loss is a direct result of calories consumed vs. calories spent, over pretty much any time period larger than a day. (Periods shorter than a day is usually subject to other minor influences, and it very hard to track reliably.)</p>\n\n<p>So in the end, as soon as you</p>\n\n<ul>\n<li>release the ball</li>\n<li>let yourself go in terms of diet</li>\n</ul>\n\n<p>you will have to deal with the consequences.</p>\n\n<p>But that's not necessarily a catastrophic failure. Most people who diet do have cheat days, but we tend to account for this by seeing that <em>\"even though I have a caloric surplus today (i.e. I gained weight today), I have a net caloric deficit this week (i.e. I lost weight this week) even though I had a cheat day\"</em>.</p>\n\n<p>I think this is where your idea of weight change momentum comes into mind, and as I said, I like the analogy. It just lacked the key factor of friction.</p>\n\n<hr>\n\n<p>The analogy could be made even better if this \"momentum\" was the idea of a person's discipline. If you're very good at structuring your diet and exercise, having a cheat day doesn't ruin anything, because the next day, you'll be back to your diet and exercise, and your weight change will continue the way you planned it. So staying disciplined is what keeps the weight changing.</p>\n\n<hr>\n\n<p>EDIT: After a pretty rewarding chat, I think what you're experiencing is a <a href=\"http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it\" rel=\"nofollow\"><strong>deload</strong></a>, which fits pretty well with the idea of momentum.</p>\n\n<p>A deload is where we take a bit of a break from training, whereby we either train very lightly, or not at all, in order to give our bodies complete restitution. It's pretty much like a vacation, because it allows for some time off in order to come back stronger and feeling better.</p>\n\n<p>We use deloads specifically to destroy plateaus, because having an indefinite linear progression is physically impossible. Taking a step back and really letting your muscles and CNS get back to 100% helps prevent stagnation.</p>\n\n<p>And best of all, when you come back to the gym, you'll find that not much strength has been lost. Within maybe a week or two, you'll be back where you left off, but with more energy to spare. That might be why it seems like you're carrying <em>momentum</em> from before your break.</p>\n\n<p>Although the article I linked presents a deload typically as a one-week thing, I've had the same effect from taking as much as two months off, although I wouldn't make it that long unless I had to (work, vacation, other circumstances).</p>\n"
},
{
"answer_id": 31682,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>I do concur with Alec's answer but I wanted to give a different perspective.</p>\n\n<p>There are 4 cycles you go through when you train:</p>\n\n<ol>\n<li>Initial fitness (what you walk into the weight room with).</li>\n<li>Training (weakening your body through targeted stress).</li>\n<li>Recovery (your body is actively repairing you through active and passive rest).</li>\n<li>Supercompensation (your body is bigger/faster/stronger by a small margin).</li>\n</ol>\n\n<p><a href=\"https://i.stack.imgur.com/Zpqpx.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Zpqpx.png\" alt=\"enter image description here\"></a></p>\n\n<p>Mitochondria take up to 8 days to recover and have no super-compensation period. So long period of training with no deload can cause the damage to mitochondria to build up to a level where you cannot progress without letting them recover (up to 8 days, depending on individual and diet). </p>\n\n<p>While recovering during this period you are still building muscle which means your body still needs the same fuel you would have been eating while exercising. </p>\n\n<p>If you eat at sustaining calories (maintaining weight); then deload workouts and reduce calories at the same time to your new, lower TDEE then you will lose some weight as your body is still expending more energy to recover. </p>\n"
}
] |
2015/11/27
|
[
"https://fitness.stackexchange.com/questions/28108",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18649/"
] |
28,123 |
<p>I Average 40 miles per week for running and ramping up to a marathon I peak at 60 miles. After the marathon I take two weeks off.</p>
<p>The normal rule I go by is 10% for milage increases, but I am wondering how a base plays into that? Can I go back to 40 miles a week? How long and how fast can I go back to that?</p>
|
[
{
"answer_id": 28109,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>I like the analogy, and I'll try to explain using it.</p>\n\n<p>If I understand you correctly, let's say your weight is a bowling ball, and your behaviour (diet, exercise habits, sleeping patterns) is the person throwing the ball.</p>\n\n<p>You have this idea that when the bowler has released the ball, its momentum will keep the ball going. In this analogy, we can let the bowling pins be your ideal weight.</p>\n\n<p>The analogy breaks, because we have to introduce the physical phenomenon of friction. In fact, we have to introduce extremely high values for friction.</p>\n\n<p>Your weight is in fact immediately affected by your diet, so if you change your diet drastically one day, your weight will also take a very sudden turn.</p>\n\n<p>On a bowling lane, this would be the equivalent of the lane AND ball being made of velcro, and the ball being so light that it stops as soon as the bowler releases it. In order to get it rolling again, he has to keep adding force.</p>\n\n<p>This is all sounding very hand-wavy at this point, but my point is that if you're in the middle of a very extensive diet, and you suddenly have a heavy cheat day, this idea of \"momentum\" isn't going to make your body consume less of the calories in whatever you eat.</p>\n\n<p>Weight loss is a direct result of calories consumed vs. calories spent, over pretty much any time period larger than a day. (Periods shorter than a day is usually subject to other minor influences, and it very hard to track reliably.)</p>\n\n<p>So in the end, as soon as you</p>\n\n<ul>\n<li>release the ball</li>\n<li>let yourself go in terms of diet</li>\n</ul>\n\n<p>you will have to deal with the consequences.</p>\n\n<p>But that's not necessarily a catastrophic failure. Most people who diet do have cheat days, but we tend to account for this by seeing that <em>\"even though I have a caloric surplus today (i.e. I gained weight today), I have a net caloric deficit this week (i.e. I lost weight this week) even though I had a cheat day\"</em>.</p>\n\n<p>I think this is where your idea of weight change momentum comes into mind, and as I said, I like the analogy. It just lacked the key factor of friction.</p>\n\n<hr>\n\n<p>The analogy could be made even better if this \"momentum\" was the idea of a person's discipline. If you're very good at structuring your diet and exercise, having a cheat day doesn't ruin anything, because the next day, you'll be back to your diet and exercise, and your weight change will continue the way you planned it. So staying disciplined is what keeps the weight changing.</p>\n\n<hr>\n\n<p>EDIT: After a pretty rewarding chat, I think what you're experiencing is a <a href=\"http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it\" rel=\"nofollow\"><strong>deload</strong></a>, which fits pretty well with the idea of momentum.</p>\n\n<p>A deload is where we take a bit of a break from training, whereby we either train very lightly, or not at all, in order to give our bodies complete restitution. It's pretty much like a vacation, because it allows for some time off in order to come back stronger and feeling better.</p>\n\n<p>We use deloads specifically to destroy plateaus, because having an indefinite linear progression is physically impossible. Taking a step back and really letting your muscles and CNS get back to 100% helps prevent stagnation.</p>\n\n<p>And best of all, when you come back to the gym, you'll find that not much strength has been lost. Within maybe a week or two, you'll be back where you left off, but with more energy to spare. That might be why it seems like you're carrying <em>momentum</em> from before your break.</p>\n\n<p>Although the article I linked presents a deload typically as a one-week thing, I've had the same effect from taking as much as two months off, although I wouldn't make it that long unless I had to (work, vacation, other circumstances).</p>\n"
},
{
"answer_id": 31682,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>I do concur with Alec's answer but I wanted to give a different perspective.</p>\n\n<p>There are 4 cycles you go through when you train:</p>\n\n<ol>\n<li>Initial fitness (what you walk into the weight room with).</li>\n<li>Training (weakening your body through targeted stress).</li>\n<li>Recovery (your body is actively repairing you through active and passive rest).</li>\n<li>Supercompensation (your body is bigger/faster/stronger by a small margin).</li>\n</ol>\n\n<p><a href=\"https://i.stack.imgur.com/Zpqpx.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Zpqpx.png\" alt=\"enter image description here\"></a></p>\n\n<p>Mitochondria take up to 8 days to recover and have no super-compensation period. So long period of training with no deload can cause the damage to mitochondria to build up to a level where you cannot progress without letting them recover (up to 8 days, depending on individual and diet). </p>\n\n<p>While recovering during this period you are still building muscle which means your body still needs the same fuel you would have been eating while exercising. </p>\n\n<p>If you eat at sustaining calories (maintaining weight); then deload workouts and reduce calories at the same time to your new, lower TDEE then you will lose some weight as your body is still expending more energy to recover. </p>\n"
}
] |
2015/11/29
|
[
"https://fitness.stackexchange.com/questions/28123",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10532/"
] |
28,130 |
<p>Basically went to bed at midnight and didn't fall asleep until almost 4, so I got maybe 3 hours of sleep last night. To make matters worse I skipped my workout (Stronglifts 5x5) yesterday because M/W/F fit better into my schedule this week so now I really feel like I shouldn't skip today.</p>
<p>So I just want to make sure I'm not putting myself at risk of injury because I'm overtired? </p>
|
[
{
"answer_id": 28131,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 2,
"selected": true,
"text": "<p>You are putting yourself at a <em>higher</em> risk. There's always the chance for injury to happen whether you slept for 12 hours or none.</p>\n\n<p>What most likely will happen is that you'll feel tired sooner and won't be able to lift as much as you usually do.</p>\n"
},
{
"answer_id": 28133,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>A regular training program will eventually encounter head colds, bad sleep, and other curve balls of life.</p>\n\n<p>Do your warmups and make sure you have the mental wherewithal to handle your coordination and strength. Worst case scenario, get in there and do ~75% of your weight or something of the sort. Unless you have a real injury I'd just throttle back the weight but make sure you still lift. </p>\n\n<p>I've had some terrific days where I felt terrible, and some terrible days when I felt great. Sleep affects me (and probably you) more on the recovery side.</p>\n"
}
] |
2015/11/30
|
[
"https://fitness.stackexchange.com/questions/28130",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6544/"
] |
28,136 |
<p>So I have read that we should not eat 2-3 hours before sleeping. If I workout in the evening, does that apply to me too?</p>
|
[
{
"answer_id": 28137,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>If you can sleep easily while still digesting a meal, go for it.</p>\n\n<p>There's no harm, other than the potential loss of sleep. Try it out, and see how <em>your</em> body deals with it. If you still wake up well rested, it's fine.</p>\n\n<p>It's common to wake up and have to use the bathroom if you ate a meal just before bed. It's also pretty common to experience nightmares because your body isn't completely at rest.</p>\n\n<p>But bottom line is; try it, and see for yourself.</p>\n"
},
{
"answer_id": 28141,
"author": "Dade",
"author_id": 18364,
"author_profile": "https://fitness.stackexchange.com/users/18364",
"pm_score": 2,
"selected": false,
"text": "<p>Eating late suppers are discouraged for sleep disturbances and also for weigh gain. Digestion take about 4 hours for the food to leave the stomach. There sleeping 3-4 hours after supper enable the stomach to rest and thus ensure your good quality sleep. It has been noted that people who do not sleep well tend to gain weight (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/23319909\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/23319909</a>). Therefore sleeping well is pivotal for even ensuring we lose weight. Since people tend to sleep only after exercise therefore the calories consumed might lead to weight gain. In you case since your exercise late you might use up some of the calories , however depending on what you have eaten you might still not get good quality sleep due to a busy stomach. Therefore keep exercising and just sleep 3-4 hour after supper to maximise on maintaining a healthy weight.</p>\n"
},
{
"answer_id": 28732,
"author": "Ava.smiles",
"author_id": 19188,
"author_profile": "https://fitness.stackexchange.com/users/19188",
"pm_score": 0,
"selected": false,
"text": "<p>When you eat the right amounts of the right foods, your blood sugars stabilize and your fat burning hormone glucagon can do its job (i.e. burning fat!!). When you skip the bedtime snack, your blood sugar crashes shortly after you fall asleep, and you don’t sleep well and pack on the pounds. So yes, skipping your bedtime snack can actually cause weight gain. And consuming a nicely balanced bedtime snack can promote weight loss.</p>\n"
}
] |
2015/12/01
|
[
"https://fitness.stackexchange.com/questions/28136",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7032/"
] |
28,140 |
<p>When weight training I've been told that to avoid muscle inflexibility to always perform lifts through the full range of motion of the joint. Does this extend to isometric exercises, where there is no movement at all?</p>
|
[
{
"answer_id": 28142,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": true,
"text": "<p>I'll try to answer this another way, and state that full range of motion (ROM) exercises do indeed increase flexibility. This is primarily due to the <a href=\"https://en.wikipedia.org/wiki/Viscoelasticity\" rel=\"nofollow noreferrer\">viscoelastic</a> response, where the muscle and connective tissue is pulled taught like a rubber band. </p>\n\n<p>I discussed this a bit on an answer about <a href=\"https://fitness.stackexchange.com/questions/27257/why-are-deadlifts-so-much-more-taxing-than-other-workouts-say-squats/27263#27263\">why squats are harder than deadlifts</a>, the viscoelastic component being a major factor. </p>\n\n<p>Anecdotally, I can speak to your question by saying that a body generally only has the flexibility it needs. If you <em>only</em> did isometric exercises, I would imagine that you would lose flexibility. But provided you are stretching your body in other ways, I believe the range of motion will stay.</p>\n\n<p>Apologies for needing to drop away from empirical and enter less peer-reviewed data, but that's the best I can come up with. </p>\n"
},
{
"answer_id": 28150,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>Do isometric exercises decrease flexibility?</p>\n</blockquote>\n\n<p>Assuming you mean ROM when you refer to “flexibility”, from the studies I’ve read, isometric exercises do not <strong>decrease</strong> flexibility. In the International Journal of Sports Physical Therapy (Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.), a recent article, <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/\" rel=\"nofollow\">Current Concepts in Muscle Stretching for Exercise and Rehabilitation</a>, reviewed stretching as used in exercise and rehabilitation. The article discussed Static, Dynamic, and Pre-Contraction stretches. Isometric stretching is a form of Static stretching. As such, the review indicated that</p>\n\n<blockquote>\n <p>Static stretching is effective at increasing ROM. The greatest change\n in ROM with a static stretch occurs between 15 and 30 seconds; most\n authors suggest that 10 to 30 seconds is sufficient for increasing\n flexibility. In addition, no increase in muscle elongation occurs\n after 2 to 4 repetitions.</p>\n</blockquote>\n\n<p>The article goes on to say</p>\n\n<blockquote>\n <p>Static, dynamic, and pre-contraction stretching are all effective\n methods of increasing flexibility and muscle extensibility; however,\n these modes may be more effective in specific populations. Several\n authors have noted an individualized response to stretching;\n therefore, stretching programs may need to be individualized.</p>\n</blockquote>\n\n<p>More research is needed, however, because some studies indicated that</p>\n\n<blockquote>\n <p>Static stretching often results in increases in joint ROM.\n Interestingly, the increase in ROM may not be caused by increased\n length (decreased tension) of the muscle; rather, the subject may\n simply have an increased tolerance to stretching.</p>\n</blockquote>\n"
}
] |
2015/12/01
|
[
"https://fitness.stackexchange.com/questions/28140",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15885/"
] |
28,151 |
<p>In my gym, the trainer gives me a routine of 5 days with 6 exercises each, a total of 30 different activities. They don't come with pictures but names, and I have difficulties recognizing which exercise corresponds to each name in the routine sheet. This probably sounds like a minor thing, but to me it is not:</p>
<ol>
<li>It's embarrassing to keep asking the professor which machine or exercise to do. </li>
<li>Each gym has different names for same exercise? It confounds me.</li>
</ol>
<p>I imagine there are hundreds of possible exercises. But it would be good to know of these things:</p>
<ol>
<li>A standard or official naming convention, or an advised naming guide. </li>
<li>Helpful hints on what certain words mean, namely: what is "press"?</li>
</ol>
|
[
{
"answer_id": 28152,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>It depends on the exercise. There are some very common names (Such as bench press) that are fairly universal, but your trainer may have some unique exercises that are different.</p>\n\n<p>As far as universal terms, you would have to list the ones you would like, or look at some weightlifting sites. For example, a press is generally a movement of the weight from close to the body to further away. A bench \"press\" is where you lay on your back, lower the weight and then \"press\" it up. Shoulder press is the same, but in a vertical plane (From a sitting position, press from your shoulders to over your head).</p>\n"
},
{
"answer_id": 28159,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>It's easy to get confused, but most exercises have very descriptive names, and some of them cover entire classes of exercises.</p>\n\n<h1>The gist of it</h1>\n\n<p><strong>Pressing</strong> means you're pressing/pushing something away from you, such as bench press or overhead press.</p>\n\n<p>Notice again that the other words are pretty descriptive too. \"Bench\" and \"overhead\" both help describe the movement.</p>\n\n<p><strong>Pulling</strong> or <strong>rowing</strong> means you're pulling something towards you, such as pull-ups and pull-downs, as well as cable rows, upright rows, dumbell rows etc.</p>\n\n<p><strong>Extensions</strong> are exercises where you extend either your arms or legs against a resistance. Examples here are cable tricep extensions and leg extensions. You'll find leg extension machines in most gyms, as well as cable equipment. You'll know it when you see it.</p>\n\n<p><strong>Curls</strong> are the opposite of extensions. Here, you <em>close</em> the elbow or knee joint versus resistance. Examples are bicep curls and leg curls. The former comes in huge variety.</p>\n\n<h1>Moderators</h1>\n\n<p>There is a huge number of movements for all of the mentioned classes, but again, most of them have very descriptive names.</p>\n\n<p>Take for instance the <strong>incline bench press</strong>. Here, we are obviously using a bench, which is sloped a bit, so you're more upright (hence <em>incline</em>). And we're again pressing something. But it doesn't say <em>what</em> you're pressing, so it could be either a barbell or a couple of dumbells. So if someone says \"let's do incline bench press\", it's perfectly natural to ask \"bar or dumbells?\".</p>\n\n<p>So an even better name would be <em>incline barbell chest press</em>, but you'll get used to a lot of these short-hands.</p>\n\n<h1>Stand-alone names</h1>\n\n<p>A lot of exercises have their own names, simply because describing them would be too long to call it a name.</p>\n\n<p>Take for instance the <strong>skullcrusher</strong> which would have to be named <strong>flat bench close grip barbell tricep extensions</strong> to be descriptive. (Granted, some of these words are open for change depending on the person doing it.)</p>\n\n<p>No one will think any less of you for asking what exactly a \"french press\" or a \"concentrated curl\" is. But know this, you can find videos of ANY exercise simply by googling the name as you hear it.</p>\n\n<p>In fact, I suggest you do this for most of the exercises I've mentioned in this answer.</p>\n"
}
] |
2015/12/02
|
[
"https://fitness.stackexchange.com/questions/28151",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18686/"
] |
28,166 |
<p>The traditional "<a href="http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx" rel="nofollow">7 Minute Workout</a>" includes two exercises that require a chair or other elevated surface, the ones mentioned above in the title. Due to an unfortunate incident involving a guest who twisted too quickly in their chair and shattered the back (freak accident, I suspect), my wife has banned use of the chairs in the house for exercise. Until I acquire a secondhand chair from Goodwill, what are some good substitute exercises? It would need to be something I can do at high-intensity for 30 seconds. The two exercises are listed as "Whole body" and "Upper body" respectively for the body parts worked in the original list.</p>
|
[
{
"answer_id": 28152,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>It depends on the exercise. There are some very common names (Such as bench press) that are fairly universal, but your trainer may have some unique exercises that are different.</p>\n\n<p>As far as universal terms, you would have to list the ones you would like, or look at some weightlifting sites. For example, a press is generally a movement of the weight from close to the body to further away. A bench \"press\" is where you lay on your back, lower the weight and then \"press\" it up. Shoulder press is the same, but in a vertical plane (From a sitting position, press from your shoulders to over your head).</p>\n"
},
{
"answer_id": 28159,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>It's easy to get confused, but most exercises have very descriptive names, and some of them cover entire classes of exercises.</p>\n\n<h1>The gist of it</h1>\n\n<p><strong>Pressing</strong> means you're pressing/pushing something away from you, such as bench press or overhead press.</p>\n\n<p>Notice again that the other words are pretty descriptive too. \"Bench\" and \"overhead\" both help describe the movement.</p>\n\n<p><strong>Pulling</strong> or <strong>rowing</strong> means you're pulling something towards you, such as pull-ups and pull-downs, as well as cable rows, upright rows, dumbell rows etc.</p>\n\n<p><strong>Extensions</strong> are exercises where you extend either your arms or legs against a resistance. Examples here are cable tricep extensions and leg extensions. You'll find leg extension machines in most gyms, as well as cable equipment. You'll know it when you see it.</p>\n\n<p><strong>Curls</strong> are the opposite of extensions. Here, you <em>close</em> the elbow or knee joint versus resistance. Examples are bicep curls and leg curls. The former comes in huge variety.</p>\n\n<h1>Moderators</h1>\n\n<p>There is a huge number of movements for all of the mentioned classes, but again, most of them have very descriptive names.</p>\n\n<p>Take for instance the <strong>incline bench press</strong>. Here, we are obviously using a bench, which is sloped a bit, so you're more upright (hence <em>incline</em>). And we're again pressing something. But it doesn't say <em>what</em> you're pressing, so it could be either a barbell or a couple of dumbells. So if someone says \"let's do incline bench press\", it's perfectly natural to ask \"bar or dumbells?\".</p>\n\n<p>So an even better name would be <em>incline barbell chest press</em>, but you'll get used to a lot of these short-hands.</p>\n\n<h1>Stand-alone names</h1>\n\n<p>A lot of exercises have their own names, simply because describing them would be too long to call it a name.</p>\n\n<p>Take for instance the <strong>skullcrusher</strong> which would have to be named <strong>flat bench close grip barbell tricep extensions</strong> to be descriptive. (Granted, some of these words are open for change depending on the person doing it.)</p>\n\n<p>No one will think any less of you for asking what exactly a \"french press\" or a \"concentrated curl\" is. But know this, you can find videos of ANY exercise simply by googling the name as you hear it.</p>\n\n<p>In fact, I suggest you do this for most of the exercises I've mentioned in this answer.</p>\n"
}
] |
2015/12/03
|
[
"https://fitness.stackexchange.com/questions/28166",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8039/"
] |
28,183 |
<p>I'm currently 172 lbs, 5'8", ~32" waist, and am trying to lose weight via losing fat, and have been trying to figure out a good amount to eat per day. My exercise per day is... hard to say exactly. I'm about 6 weeks into the Insanity Max 30 Program, take a 1-hour martial arts class twice a week, go to the gym at least once a week, and do other exercises on days I'm not doing anything else.
For a while, I'd been eating around 1100-1650 calories each day, but I noticed that one week, even though I eat a lot on Thanksgiving(which was in that week), I'd lost 7 lbs! I'm not sure how that's possible, but that's what the scale said.</p>
<p>My personal trainer suggested I should be eating 2900 - 3200 calories each day. That seems like an awful lot, doesn't it? Since he suggested this I've been eating probably around 2500 per day, and honestly think I may have started <strong>gaining</strong> weight again, but I haven't weighed myself yet. Is it even possible to lose weight eating that much each day?</p>
<p>tl;dr: 172 lbs, 5'8", male, aiming to lose fat, personal trainer said I should eat 2900-3200 calories per day, can I lose fat doing so?</p>
|
[
{
"answer_id": 28185,
"author": "PhysicalHealthHelper",
"author_id": 18710,
"author_profile": "https://fitness.stackexchange.com/users/18710",
"pm_score": 1,
"selected": false,
"text": "<p>Yes, it is possible to do so if your target is to gain muscle, but only with an intense physical regiment. With the amount of exercise that you say that you have, a good average would be around 1500-1650. A personal recommendation would be to add around 4-5 sets of 30 push ups, and around 3-4 sets of 60 sit-ups, as well as other muscle-building a day, and if you have time, to go on a 15-30 minute intense run every day. After doing this, you should raise your calorie intake to around 2000-2200 calories a day and should begin seeing effects within the month.</p>\n"
},
{
"answer_id": 28187,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 2,
"selected": false,
"text": "<p>First and foremost, I'd like to remind you that fat and weight are not synonymous, but they are related. It is possible to <strong>gain weight</strong> and <strong>lose fat</strong>, but it is also difficult.</p>\n\n<p>I'm missing critical detail about your trainer, such as who he has trained and the effect he has had on those clients. If your trainer is a reputable person who is specifying your diet and training regimen, I highly recommend you just go with the program. If it needs adjusting they will adjust it on the fly. If not, then you may be right to have concerns.</p>\n\n<p>Second, understand your <strong>TDEE</strong> (Total Daily Energy Expenditure). This is the amount of energy required to sustain your body's natural processes and your activities. Eating above your TDEE will cause you to gain mass, and eating below your TDEE will cause you to lose mass. Also remember that mass includes both muscle and fat.</p>\n\n<p>Lastly, understand that your exercise regimen dictates just how much of your mass changes affect your fat. This is where the rubber meets the road so to speak.</p>\n\n<ul>\n<li>If you are eating well above your TDEE, you will gain fat along with muscle no matter how much you exercise</li>\n<li>If you are eating well below your TDEE, you will lost muscle along with fat no matter how much you exercise</li>\n<li>When seeking to change your body composition, eating slightly above or below TDEE is the best approach in order to preserve or build muscle while burning fat.</li>\n</ul>\n\n<p>The problem is that TDEE is nearly impossible to be 100% accurate with. You'll find that the amount of energy needed to <em>maintain</em> a certain mass is a lot more than you expect. The calculators you may find online are reasonably useful to help you get in the ballpark. After that you have to take consistent measurements to determine the effect the changes in diet are making to your body.</p>\n\n<ul>\n<li>Routinely weigh yourself at the same time of day. Keep your weight in a spreadsheet or app, and average your weight for the week. This gives a more consistent view of your weight changes over time while accounting for daily fluctuations in water weight.</li>\n<li>Routinely measure yourself with a tape measure to make sure your body composition is changing the way you want. If your weight isn't changing the way you want it to, then this can give you an indication of what it is you are gaining.</li>\n<li>Re-educate yourself. If your clothes are fitting better and you like what you see in the mirror, and the scale is telling you that you are gaining weight, then chances are you may have less fat and a bit more muscle.</li>\n</ul>\n\n<p>Finally, just a note that one day of eating a lot of calories or fasting isn't going to make a permanent change to your body composition. It takes several days/weeks to see any real change in body composition.</p>\n"
}
] |
2015/12/04
|
[
"https://fitness.stackexchange.com/questions/28183",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15815/"
] |
28,184 |
<p>Been doing weights the last few weeks now. Leaving my ego at the door - I'm a small build kinda guy. I started off at 5kg then worked my way up to 10. I'm currently doing 8-12 reps of bicep curls, hammer curl and concentration curls but I'm beat after one set.. my arms can barely make 5 reps on the next set? Should I lower the weight? Also, is this routine ok for arms? My arms are not sore the next morning anymore after being totally beat the previous day.. should they be? What am I doing wrong </p>
|
[
{
"answer_id": 28186,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 1,
"selected": false,
"text": "<p><a href=\"https://fitness.stackexchange.com/a/19157/7091\">Soreness is not at all related to the effectiveness of exercise</a>. </p>\n\n<p>I would very much recommend <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a comprehensive strength training program</a>. It will give you much faster results all over your entire body, including your biceps. </p>\n\n<p>The problem you're having is that doing some curls is not an effective way to build strength, at all. While curls are one of the most widely recognized strength exercises, they're arguably the most ineffective use of your time, or certainly in competition with others like the Smith machine and quarter squats. </p>\n"
},
{
"answer_id": 28194,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>Maybe you try something in addition, try to do 4 sets as much reps of chins you can, and after that do 5 sets of 20 reps with 5 kg of your curls. I bet you will be sore the next day. However, if you succeed in doing all 5 sets of 20 with 5kg, simply add 1 or 2 kg more so you have a new challenge. Good luck.</p>\n"
},
{
"answer_id": 28197,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n <p>I'm currently doing 8-12 reps of bicep curls, hammer curl and concentration curls...is this routine ok for arms? </p>\n</blockquote>\n\n<p>Cutting-edge research shows that curls are not the only exercise. Consider the addition of other movements, like overhead presses, Turkish get-ups, or \"skullcrusher\" tricep extensions.</p>\n"
}
] |
2015/12/04
|
[
"https://fitness.stackexchange.com/questions/28184",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18708/"
] |
28,191 |
<p>While jogging it is advised by many to breathe by mouth because it increases the intake of oxygen which is required for performance. The problem with me or some of you may be that mouth gets dry as well as throat after sometime and one have to swallow saliva to wet it again and again.</p>
<p>How should I deal with this breathing problem ?
What are the best practices while jogging and running ?</p>
|
[
{
"answer_id": 28192,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>Don't breathe in through your mouth while jogging. Breathe in through your nose and out through your mouth. This helps regulate your rate of breathing as well as the temperature and particulate content of the air hitting your throat and lungs.</p>\n"
},
{
"answer_id": 28196,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>As with Dave's answer, it is preferable to breath in through your nose. Your nose has evolved over the years to do a great deal of filtration, from filtering pollutants to warming the air as it comes in to adjusting the humidity. Breathing out has been more debated with some people claiming that breathing out through the nose helps you keep from getting dehydrated (the moisture gets caught on the nose hair and mucous membranes so that it can hydrate incoming breath) and others claiming that breathing out through the mouth helps clear more CO<sub>2</sub> from your system.</p>\n\n<p>The one exception that I've run into, and it's a big one for some people, is whether you can get enough air through your nose. If you have a cold, or you suffer from allergies, it may be impossible for you to get sufficient oxygen through your nose, and the process of trying may make things worse (the nose is where the primary mechanism for respiratory allergies activating lies). So ultimately, if you don't have obstructed nasal breathing and you don't suffer from severe allergies, I recommend breathing in through the nose. When your nose stuffs up, or when you can't get in enough air to sustain your exercise, switch to mouth breathing as necessary. But hold off on the latter to train yourself to increase the amount of breath you get in through your nose rather than relying on mouth-breathing from the start.</p>\n"
},
{
"answer_id": 31638,
"author": "Imran khan",
"author_id": 22116,
"author_profile": "https://fitness.stackexchange.com/users/22116",
"pm_score": -1,
"selected": false,
"text": "<p>You should never breath through your mouth because it causes to get tired more quickly than breathing through your nose. You should be jogging with the inhaling of air from the nose and also exhale from the nose. </p>\n"
},
{
"answer_id": 31671,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 1,
"selected": false,
"text": "<p>The deal is that you will get more oxygen through your mouth for sure and you may have a chance to produce more energy depending on the type of exercise. However, if it is too hot or cold you may experience some problems with your respiratory tract. You can use some mouth protector to keep the moisture inside especially during the winter or in cold weather, which may help to some degree.</p>\n"
}
] |
2015/12/04
|
[
"https://fitness.stackexchange.com/questions/28191",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
28,198 |
<p>At the moment, I'm working out in 3 splits:</p>
<ol>
<li>Split: Leg + Shoulder, Tuesday.</li>
<li>Split: Chest + Biceps, Thursday.</li>
<li>Split: Back + Triceps, Saturday.</li>
</ol>
<p>This is just for building up muscles, but now I want to add a bit of cardio training (20-30min) to my workout. Should I do the cardio training on my training days or on my rest days? What are the pro's and con's? Would appreciate any help.</p>
|
[
{
"answer_id": 28200,
"author": "Rob Sterach",
"author_id": 16691,
"author_profile": "https://fitness.stackexchange.com/users/16691",
"pm_score": 0,
"selected": false,
"text": "<p>Training for cardio on weight-lifting days is fine, as long as you stick to 30 min. and are not doing more than 45 min. a day, or 5 hrs. per week, you should be fine, usually, if you are not a beginner. Either way it shouldn't effect gains in mass; beginners should generally ease into their exercise routine though. The only problem with doing them on work days, leg day, for example, is that your muscles may ache after squatting and getting on a bike may not be desirable. Also, another problem may be you could be craving rest and all sweaty and not wish to get anymore sweaty and tired. Chest/Biceps and Back/Triceps are completely opposite muscle groups by the way just for the record, usually it would be Chest/Triceps and Back/Biceps. Also, many exercises that isolate so you just use the triceps can lead to elbow tendinitis; something that isn't desirable. Bench press works both chest+triceps and isn't usually associated with this problem, but working too hard on the bench may cause a shoulder injury.</p>\n"
},
{
"answer_id": 28214,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>There’s no right or wrong methodology for determining when to introduce cardio training in your fitness program. It pretty much depends on your personal goal. For example, if you’re a competitive bodybuilder, you’ll want to do more cardio. Typically that means on the same day you train usually at the end of your routine.</p>\n\n<p>From the phrasing of your question, it would seem like you’d like to balance the gains you’ve made against losing some fat. If that’s the case, I would add cardio work gradually, keeping in mind there’s no “rule” as to how many times per week you need to perform it. Performing a minimum of 20 minutes per session with the goal of <a href=\"http://www.bodybuilding.com/fun/cardio_for_fat_loss.htm\" rel=\"nofollow\">steadily increasing the intensity</a> should get you started. You can do that by adding more cardio sessions, or, increasing the amount of time you do cardio. Either way, you’ll need to pay close attention to your caloric and sleep requirements to insure you are still fueling your training and muscle growth.</p>\n\n<p>As for pros and cons, adding cardio will require more time at the gym. Increasing your training volume by doing cardio on the same day you train may require more recovery time than just doing the weights. You could add more training days if you do cardio on the “off” days. But, that would require more of your time. For my goals, I’d prefer to do cardio on the same day as my training. But, that’s not to say that I don’t occasionally switch the cardio to an “off” day. And, as I stated above, you’ll need to pay closer attention to your nutrition to avoid a calorie deficit. On the plus side, balancing cardio with your weight training, will provide you with the opportunity to reveal the muscle tissue you’ve worked hard to attain. And, adding cardio will certainly benefit your overall health as well.</p>\n"
},
{
"answer_id": 28218,
"author": "PmanAce",
"author_id": 6625,
"author_profile": "https://fitness.stackexchange.com/users/6625",
"pm_score": 0,
"selected": false,
"text": "<p>Yes you can do both on the same day but make sure to do your cardio after your weights session because when you lift, you are in a way doing cardio also if you lift heavy (ie you are panting or breathing heavy after your set), and the other way around is not true. You want to maximize your energy expenditure lifting weights, then finish off with cardio.</p>\n\n<p>Rest days are indeed rest days. :)</p>\n"
}
] |
2015/12/05
|
[
"https://fitness.stackexchange.com/questions/28198",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18718/"
] |
28,202 |
<p>I am a vegan, but I'm fine with eating bivalves like mussels.
Vegans tend to have lower creatine levels, but I don't really want to supplement. So my question: do mussels contain creatine?</p>
|
[
{
"answer_id": 28200,
"author": "Rob Sterach",
"author_id": 16691,
"author_profile": "https://fitness.stackexchange.com/users/16691",
"pm_score": 0,
"selected": false,
"text": "<p>Training for cardio on weight-lifting days is fine, as long as you stick to 30 min. and are not doing more than 45 min. a day, or 5 hrs. per week, you should be fine, usually, if you are not a beginner. Either way it shouldn't effect gains in mass; beginners should generally ease into their exercise routine though. The only problem with doing them on work days, leg day, for example, is that your muscles may ache after squatting and getting on a bike may not be desirable. Also, another problem may be you could be craving rest and all sweaty and not wish to get anymore sweaty and tired. Chest/Biceps and Back/Triceps are completely opposite muscle groups by the way just for the record, usually it would be Chest/Triceps and Back/Biceps. Also, many exercises that isolate so you just use the triceps can lead to elbow tendinitis; something that isn't desirable. Bench press works both chest+triceps and isn't usually associated with this problem, but working too hard on the bench may cause a shoulder injury.</p>\n"
},
{
"answer_id": 28214,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>There’s no right or wrong methodology for determining when to introduce cardio training in your fitness program. It pretty much depends on your personal goal. For example, if you’re a competitive bodybuilder, you’ll want to do more cardio. Typically that means on the same day you train usually at the end of your routine.</p>\n\n<p>From the phrasing of your question, it would seem like you’d like to balance the gains you’ve made against losing some fat. If that’s the case, I would add cardio work gradually, keeping in mind there’s no “rule” as to how many times per week you need to perform it. Performing a minimum of 20 minutes per session with the goal of <a href=\"http://www.bodybuilding.com/fun/cardio_for_fat_loss.htm\" rel=\"nofollow\">steadily increasing the intensity</a> should get you started. You can do that by adding more cardio sessions, or, increasing the amount of time you do cardio. Either way, you’ll need to pay close attention to your caloric and sleep requirements to insure you are still fueling your training and muscle growth.</p>\n\n<p>As for pros and cons, adding cardio will require more time at the gym. Increasing your training volume by doing cardio on the same day you train may require more recovery time than just doing the weights. You could add more training days if you do cardio on the “off” days. But, that would require more of your time. For my goals, I’d prefer to do cardio on the same day as my training. But, that’s not to say that I don’t occasionally switch the cardio to an “off” day. And, as I stated above, you’ll need to pay closer attention to your nutrition to avoid a calorie deficit. On the plus side, balancing cardio with your weight training, will provide you with the opportunity to reveal the muscle tissue you’ve worked hard to attain. And, adding cardio will certainly benefit your overall health as well.</p>\n"
},
{
"answer_id": 28218,
"author": "PmanAce",
"author_id": 6625,
"author_profile": "https://fitness.stackexchange.com/users/6625",
"pm_score": 0,
"selected": false,
"text": "<p>Yes you can do both on the same day but make sure to do your cardio after your weights session because when you lift, you are in a way doing cardio also if you lift heavy (ie you are panting or breathing heavy after your set), and the other way around is not true. You want to maximize your energy expenditure lifting weights, then finish off with cardio.</p>\n\n<p>Rest days are indeed rest days. :)</p>\n"
}
] |
2015/12/06
|
[
"https://fitness.stackexchange.com/questions/28202",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18722/"
] |
28,221 |
<p>I'm 5'9'' and 153 lbs now and 24 years old. I've been working out regularly for a year now. But I feel that the results now is not as impressive as it used to be. </p>
<p>I go to the gym 4 times a week, 2 muscle groups each time. Monday chest and triceps, Tuesday back and biceps, Thursday shoulders and legs, Friday chest and abs. I also do abs on Tuesday. I work on chest twice a week because I want to build more muscle mass on my chest. I pretty much use the same weight for around 9 reps and 4 sets for each workout. Sometimes I add 2.5lb to each side for my chest workout. But I'm still not very satisfied with my chest muscle mass. How should I change my routine to build more muscle mass?</p>
<p>I've also heard that there are different cycles in training, bulking cycles and cutting cycles. Bulking cycles are for building muscle mass and in this cycle you are expected to eat more and you are likely to gain some body fat. And in cutting cycle, you do more cardio and reduce your body fat. Is that true if I want to build muscle mass progressively? Is it possible to build muscle mass without going through these cycles? </p>
|
[
{
"answer_id": 28225,
"author": "Hugh",
"author_id": 18726,
"author_profile": "https://fitness.stackexchange.com/users/18726",
"pm_score": 0,
"selected": false,
"text": "<p>Have you ever tried ascending sets,where you do a warm up set of 10 to 12 reps,always in good form,then the next set add a little more weight for say 10 reps,third set add a little more and do say 8 reps,fourth set add more weight and do 5 to 7 reps,fifth set add weight again and do around 3 reps.After your warm up first set,add enough weight that you have to work on the final 2 to 3 reps pretty hard on each set.By the fifth set you should be really grunting out the 3 or so reps.Always use good form on the lighter sets,but say if you are doing barbell curls,which should be your main biceps exercise,the fourth and fifth sets can incorporate a little,A LITTLE swing,but dont do too many cheat reps overall.If your main purpose is bodybuilding,e.g showy muscle,then stricter reps with a little looseness at higher weights has worked well for me.I built my arms up to 20 inches at their largest,these days at 52 years of age they are 18 qnd a half to 19 inches.I have not used steroids to do this,just strict form and not training arms or anything else more than twice per week.You need to let your body recover then grow.Creatine when it came out,plain old monohydrate,helped me put size on quickly.But be aware it usually takes years to build muscle mass naturally,so be consistent and patient,look at things in the long term.You can also do descending sets,which is done this way:After your heaviest 3 rep set,strip weight off the bar and do say 5 reps,then strip more weight off the bar and do say 7 reps,and so on.If you choose to do both ascending and descending sets in a workout,then train that body part no more than once per week.It is high intensity,which will shock your muscles,and should make you quite sore 24 hours later.This may trigger growth in your stale muscles.You may need to do this type of training for say two of your four workouts per week,it all depends how well you recover.This is an old school routine,simple but effective.I found it worked well for arms.Also incorporate deadlifts,squats,presses into your routine,as you need compound movements such as these to build strength and a solid power base.Be careful and get someone with lots of practical experience to teach you these lifts if you do not already do them,proper form will help protect your lower back from injury.</p>\n\n<p>Dont make the mistake I did at 21 years of age,and over eat constantly.I put on 60 pounds in 5 months this way,sure I added muscle,but I also added a layer of flab which will haunt you the rest of your life.I was rather sheltered and believed the hype in the magazines at the time ,that all you had to do was stuff yourself and lift heavy and you would look like the guys in the magazines.I didnt realise it was the steroids they took with the excess of food that produced the huge muscle gains.Of course there are people who put on muscle quickly without drugs,but unfortunately that is not often the case. Give the ascending sets routine a try if you like,hope this helps.</p>\n"
},
{
"answer_id": 28226,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>Phew, there are tons of them, some proven routines are GVT aka German Volume Training (10x10), Breathing Squats, Dogg Crapp and so on. I would encourage you to Google for them and use one and stick with it until you don´t see any progress anymore.\nPlease note, all of the routines have one thing in common, they always involve compound movements, with relatively heavy weight and HARD WORK and recovery.\nI found the Layer system from Christian Thibaudeau very effective as it targets different muscle fibers in one workout ... and is not so boring like GVT.\nYou could even make nice gains from a Powerlifting routine focusing on assistance movements like Jim Wendler 5/3/1 or Classical 5/4/3/2/1 routine.</p>\n\n<p>I also would not over micromanage the diet, just try to eat clean with more protein an carbs in the morning and day times and more fats (healthy fats ex fishoil, nuts etc.) and less er carbs the later it gets in the evening. You should eat at least 4 times a day.</p>\n"
},
{
"answer_id": 28229,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>I've also heard that there are different cycles in training, bulking\n cycles and cutting cycles. Is it possible to build muscle mass without\n going through these cycles?</p>\n</blockquote>\n\n<p>Most definitely. I cringe when I hear relative beginners use the terms “bulk” and “cut”. Especially if they’re not competitive bodybuilders. In my opinion, “bulking” and “cutting” is somewhat akin to “yo-yo” dieting. Why bother when some <a href=\"http://www.bodybuilding.com/fun/ask-the-muscle-prof-is-bulking-really-necessary.html\" rel=\"nofollow\">recent research</a> indicates that “bulking” and “cutting” is not the key to muscular gains.</p>\n\n<p>First, you must be training hard to achieve <strong>any</strong> gains. Couple that with consuming the correct amount of protein in each meal, and, you’ve got a good recipe for gaining mass. However, this is not a license for eating everything in sight.</p>\n\n<p>A study by <strong>Jacob Wilson</strong> (PhD in Skeletal Muscle Physiology) in the European Journal of Applied Physiology, found that it is possible to gain muscle without taking in excessive amounts of calories. The study looked at the impact of “bulking” on hard training athletes. Two groups of individuals were fed <em>“either a moderate 800 calories or an extreme 2,000 extra calories per day for 45 days”</em>. They found that</p>\n\n<blockquote>\n <p>We found that both groups increased their muscle mass by approximately\n 6-8 pounds. But, the difference when it came to fat gain was more\n pronounced. While the moderate calorie group lost 2 pounds of fat, the\n extreme calorie group gained 2 pounds of fat! This tells us that while\n extra calories can be anabolic, there is a ceiling for their positive\n effects.</p>\n \n <p>Past this ceiling, excess calories will be stored as fat. The result\n is that it will take you longer to cut down, and when you do that, it\n will cost more muscle tissue from catabolic breakdown.</p>\n</blockquote>\n\n<p>The study emphasized that the key to the process is optimizing your training and your protein intake, not, adding excessive calories. Lastly, the study recommends</p>\n\n<blockquote>\n <p>There is a limit to the potential anabolic effects of overfeeding,\n after which you aren't gaining any more muscle, but only fat. Our\n study suggests that any overfeed should probably be no more than\n 500-800 extra calories per day.</p>\n</blockquote>\n\n<p>I'd personally rather pursue muscle gains on a gradual basis with a sound approach to calorie manipulation. Even it if means it will take longer.</p>\n"
}
] |
2015/12/08
|
[
"https://fitness.stackexchange.com/questions/28221",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16736/"
] |
28,227 |
<p>I can find many opinions and a few scientific articles on stretching prior to exercise, with the takeaway that it probably doesn't help and might hurt a bit <strong>for that exercise session</strong>.</p>
<p>I have very poor flexibility in general, and it's affecting my ability to exercise to become more fit & flexible. In other words, my flexibility is a gating factor for better health.</p>
<p>So, I'd like to just take a 10 minute break every hour to get off my computer & stretch, which I could make time for easier than taking an hour chunk out of my day.</p>
<p>However, I don't want to do something that will have no effect, and certainly not something that might have a negative effect. The only studies I can find are about the effects on the immediate workout after cold stretching, but not the effects of cold stretching on long-term flexibility.</p>
<p>So:</p>
<p>Would cold stretching ~6 times @ 10 minutes daily increase my range of motion long-term, or would that chronically weaken the stretched muscles?</p>
<p>Would it be better to do ex. Ashtenga, including the proper warm-up poses, for say 30 minutes daily or perhaps two 15-minute sessions daily?</p>
|
[
{
"answer_id": 28228,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 4,
"selected": true,
"text": "<p>Here's something that might help a bit. From <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19118789\">a 2009 study</a>:</p>\n\n<blockquote>\n <p>The purpose of the present study was to <strong>investigate the long-term\n effects of two different stretching techniques</strong> on the range of motion\n (ROM) and on drop jump (DJ). DJ scores were assessed by means of a\n contact mat connected to a digital timer. ROM was measured by use of a\n goniometer. <strong>The training was carried out four times a week for 6 weeks\n on 10 subjects as passive static stretching (SS), and on 9 subjects as\n contract-relax PNF (CRPNF) stretching.</strong> The remaining nine subjects did\n not perform any exercises (control group). One-way Analysis of\n Variance (ANOVA) results indicated that the differences among groups\n on DJ were not statistically different (F(2,27)=.41, p>.05). ROM\n values were significantly higher for both stretching groups, while no\n change was observed for the control group. <strong>In conclusion, static and\n proprioceptive neuromuscular facilitation (PNF) stretching techniques\n improved the ROM</strong>, but neither of the stretching exercises had any\n statistically significant effect on the DJ scores.</p>\n</blockquote>\n\n<p>Specifically looking at your questions:</p>\n\n<blockquote>\n <p>Would cold stretching ~6 times @ 10 minutes daily increase my range of\n motion long-term, or would that chronically weaken the stretched\n muscles?</p>\n</blockquote>\n\n<p>There's certainly no evidence that stretching throughout the day will weaken your muscles. Look at people who take yoga daily: it's a lot of stretching, and there's no indication of long term weakness.</p>\n\n<blockquote>\n <p>Would it be better to do ex. Ashtenga, including the proper warm-up\n poses, for say 30 minutes daily or perhaps two 15-minute sessions\n daily?</p>\n</blockquote>\n\n<p>Personally I think doing yoga once a day would be a bit better, because a proper 30 minute exercise sessions throughout the day has a lot going for it. Yoga certainly would qualify, and <a href=\"http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp\">that's a number that the American Heart Association views as being very helpful</a>.</p>\n\n<p>Lastly I would add that stretching is quite normal and natural. Animals all along the evolutionary scale stretch, and it feels good. When in doubt, if there's a motion you can do that feels good during and afterward, it's probably a good thing or at least not bad.</p>\n"
},
{
"answer_id": 28398,
"author": "Bankuei",
"author_id": 7485,
"author_profile": "https://fitness.stackexchange.com/users/7485",
"pm_score": 2,
"selected": false,
"text": "<p>So the reason we usually see mixed results with stretching is that stretching is often used incorrectly.</p>\n\n<p><strong>Stretching to avoid injury</strong></p>\n\n<p>When you stretch to the ROM you plan on using in an activity, and you have sufficient strength throughout that entire ROM, you prevent strains/pulls. </p>\n\n<p>This is because the stretch resets the muscle spindles from activating a protective measure for your joints which has the unfortunate side effect of damaging muscle. As muscle heals easier than joints, it's an evolutionary defense system. Also, slow stretches won't help if you have fast movement. </p>\n\n<p>Most folks will do slow then faster action as their warm up.</p>\n\n<p><strong>Stretching that increases odds of injury</strong></p>\n\n<p>When you stretch to a ROM that is greater than the ROM you plan on using in an activity, or to any ROM for which you don't have corresponding muscle strength in that ROM, you destabilize joints and leave yourself open to joint damage.</p>\n\n<p><strong>Short stretches vs. Long stretching sessions</strong></p>\n\n<p>For your needs, which is minor ROM increases, cold sessions can work just fine. Just don't go too fast. You're mostly resetting your muscles to get out of the shortened positions you get from desk work - stretch hamstrings, get the shoulders back, spinal extensions, etc.</p>\n\n<p>Most initial gains in stretching aren't actually lengthening the muscles - it's just getting the muscles to accept the lengthened positions they can normally take by resetting the muscle spindles' \"normal length\" settings. For nearly anyone, just getting normal ROMs for daily life can be achieved this way. Once you get around to exercising again, if you're looking for doing splits or such, then you can start looking at longer stretching sessions as being necessary.</p>\n\n<p>Actual muscle lengthening takes a long process, and is usually not needed except for certain athletic specializations. Aside from the fact that muscle remodeling takes time, the other problem is that if you attempt to force a ROM beyond what the muscles can achieve, you're now stretching tendon. And unlike muscle, tendon, once lengthened, doesn't return to it's normal size - you end up destabilizing your joints, permanently.</p>\n"
},
{
"answer_id": 33884,
"author": "lady",
"author_id": 25390,
"author_profile": "https://fitness.stackexchange.com/users/25390",
"pm_score": 1,
"selected": false,
"text": "<p>It wont hurt you. The type of stretching you're going to be doing on an office break isn't that intense. It's also necessary or you will loose range of motion. Nursing home patients regularly receive ROM exercises and they aren't doing any cardio. </p>\n\n<p>Most of the stuff written on these fitness sites is as you noticed copy and paste. They also tend to target people who know nothing about fitness in order to sell them something. </p>\n\n<p>Stretching does increase blood flow on its own. Just start slow you'll be fine.</p>\n"
}
] |
2015/12/08
|
[
"https://fitness.stackexchange.com/questions/28227",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18737/"
] |
28,231 |
<p>Is there a difference between hydraulic rowing machines and pulley rowing machines?</p>
<p>I am looking at getting a new rower and wanted to avoid a hydraulic one while not spending too much money. </p>
<p>I have been looking at the V-fit PTR1 Pulley Rower, which seems to work with the use of elastic (I may have got that wrong).</p>
<p>Does the pulley rower provide a more realistic rowing experience than the hydraulic ones and are there any other advantages / disadvantages?</p>
|
[
{
"answer_id": 28232,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": true,
"text": "<p>The primary difference between hydraulic and cable rowing machines seems to be that <a href=\"http://www.afpafitness.com/research-articles/a-quick-and-easy-guide-to-indoor-rowing-machines\" rel=\"nofollow\">most hydraulic machines restrict your arm movement in an unnatural way</a>:</p>\n\n<blockquote>\n <p>Although hydraulic based indoor rowers are low-cost, they differ from air, magnetic and water rowers because the rowing machine technique doesn’t allow you to pull in a straight line. The majority of hydraulic piston based rowers require you be placed in an exercise position that does not allow you to perform a natural rowing motion. Because of this, you are unable to naturally synchronize your arm and leg movements together.</p>\n</blockquote>\n\n<p>You can find a breakdown at that link of variations on the cable machines from flywheels to magnetic to water resistance. They seem to largely vary in noise and expense with the last one apparently being a realistic enough movement that <a href=\"http://www.rowing-machine-review.com/best-rowing-machines/\" rel=\"nofollow\">there are competitions</a>.</p>\n"
},
{
"answer_id": 28240,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p><em>Disclaimer</em>: I am not affiliated in any way with the Concept2. I'm an experienced rower with my own Concept2 rower.</p>\n\n<p>The machine you quoted is a low cost rower. As such, it will not have the functional features that closely mimic an on-water experience (i.e. \"a more realistic rowing experience\"). However, if cost is a concern, I would go with the one you quoted because it will allow for a better experience than a hydraulic machine. If cost is not a concern, please consider the gold standard for rowing machines – the <a href=\"http://www.concept2.com/\" rel=\"nofollow noreferrer\">Concept2 rower</a>. </p>\n\n<p>For comparison, the Concept2 rower includes a performance monitor to track your rowing sessions. The one you've selected does not. Second, the Concept2 rower provides for a much more comfortable and natural placement of the feet. The one you've selected provides a “foot peg” which may become uncomfortable after a while. I'd also reconsider your choice since it is not highly rated (e.g. two out of five stars).</p>\n\n<p>As for using hydraulics as the resistance mechanism, there are some machines that <strong>do</strong> allow for unrestricted movement (i.e., you can pull in a straight line), but, I would still <strong>not</strong> recommend them. They tend to be inferior in material and design. Also, hydraulics will provide a constant resistance throughout the rowing stroke. That, in and of itself, is not natural to a rowing experience. It's my experience that hydraulic resistance will not allow you to fully recover the same way as a flywheel would since the rowing stroke consists of a drive and then a recovery phase. </p>\n\n<p>Lastly, I'd be careful with consuming advice from a personal trainer (like the one quoted in the link in Sean's answer) because they tend to <strong>not</strong> have sufficient quality experience on a rower. You may also find it useful to read my response on a <a href=\"https://fitness.stackexchange.com/questions/23697/what-rowing-machines-are-best-for-both-cardio-and-strength-training/23698#23698\">similar rowing machine question</a>.</p>\n"
}
] |
2015/12/09
|
[
"https://fitness.stackexchange.com/questions/28231",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18745/"
] |
28,233 |
<p>I didn't know how to word the question to actually fit what I wanted to ask, so if you can reword it into a more fitting title, please do.</p>
<p>Over the past couple of months I've done several weight-lifting approaches.</p>
<ol>
<li><p>One muscle per day, this was a bit tiring since I was able to do around 5-6 exercises per muscle/area(chest, back, shoulders, arms, legs). After a month I switched to series, but still one muscle per day.</p>
<ul>
<li><p>Monday: chest1, chest2, chest3, chest4, chest5</p></li>
<li><p>Tuesday: back1, back2, back3, back4, back5</p>
<p>and so on</p></li>
</ul></li>
<li><p>By groups of muscles and in series (leg, chest/triceps/shoulders, back/biceps/forearms) but the way I did it was one muscle at a time, so 3-4 exercises per muscle, jump onto next muscle.</p>
<ul>
<li>Monday: chest1/chest2, chest3/chest4, shoulder1/shoulder2, shoulder3/shoulder4, triceps1/triceps2, triceps3/triceps4</li>
<li>Tuesday: back1/back2, back3/back4, bicep1/bicep2, (you get the idea)</li>
</ul></li>
<li><p>My current routine(barely 1 week in) its also by group of muscles but the difference is that each series consists of one exercise per muscle. This one has been the most tiring of all and for the first time in months I'm actually feeling DOMs(not hardcore ones but I feel them)</p>
<ul>
<li>Monday: chest1/shoulder1/tricep1, chest2/shoulder2/tricep2, chest3/shoulder3/tricep3, chest4/shoulder4/tricep4</li>
<li><p>Tuesday: quad1/hamstring1/calf1, quad2/hamstring2/calf2, quad3/hamstring3/calf3, quad4/hamstring4 </p>
<p>and so on</p></li>
</ul></li>
</ol>
<p>What is it so special about this new approach that can get so tiring? I've been working out for a while, but I'm no expert so I can't explain it myself.</p>
<p>Hope my question makes some sense.</p>
|
[
{
"answer_id": 28254,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 3,
"selected": true,
"text": "<p>One approach isn't inherently better or worse than the other. What I believe is happening is that you are adapting to one way of training after a while, and then changing your approach causes your body to re-adapt.</p>\n\n<p><strong>The SAID Principle</strong></p>\n\n<ul>\n<li>Specific</li>\n<li>Adaptation to</li>\n<li>Imposed</li>\n<li>Demands</li>\n</ul>\n\n<p>Basically, your body will adapt to make you more capable of satisfying the demands you place on it. When you change the demands, you change the rules and the body has to re-adapt. After you adapt to your current workout, you could go back to the first approach and see that renewed DOMS.</p>\n\n<p>Further, your body responds specifically. In other words, if you spend time building your back, then your arms aren't going to see the same growth as you would if you built them directly. Same with leg development, etc. If you focus on cardiovascular work, you will build your cardiovascular system.</p>\n\n<p><strong>Ways of Imposing More Demands</strong></p>\n\n<p>So far you've explored exercise diversity to impose new demands on your body, but there are several other ways:</p>\n\n<ul>\n<li>More weight</li>\n<li>More reps</li>\n<li>Less time to do the same work</li>\n<li>Focus on fast moving techniques (power cleans, snatch, etc.)</li>\n<li>Changing exercise selection</li>\n</ul>\n\n<p>Over time you will find ways of employing all of these, and probably more that I didn't mention, to get the results you want. The bottom line is that if you aren't feeling the fatigue like you used to, it's time to impose more demands on your body in some way.</p>\n"
},
{
"answer_id": 28265,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>By combining different exercises into one exercise you target multiple muscle groups at once. This enhances muscle activity and the need to supple the muscles with energy so your body is working harder to breakdown carbohydrate molecules to be used for energy. The harder your body works to breakdown carbohydrates the more calories you burn. This is also called complex training, often used by olympic lifters. </p>\n\n<p>First mentions of complex training appeared after Istvan Javorek introduced them in the 90s.</p>\n\n<p>They are a great tool to burst through a plateau, burn calories and increase stamina and gaining strength.</p>\n"
}
] |
2015/12/09
|
[
"https://fitness.stackexchange.com/questions/28233",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
28,234 |
<p>I know this question has been asked before but my situation is a bit different.
Beside going to the gym, I literally have no other physical activity. I'm a programmer and I spend most of the day behind a computer.</p>
<p>I have heard that you have to wait 48 hours after weight-lifting for muscles to rest, but since I have low physical activity, would 24 hours be enough for me?</p>
|
[
{
"answer_id": 28236,
"author": "brentwpeterson",
"author_id": 10532,
"author_profile": "https://fitness.stackexchange.com/users/10532",
"pm_score": 1,
"selected": false,
"text": "<p>Full Disclosure: I am a programmer and sit at my computer all day. I do have a treadmill desk but I forget to use it!</p>\n\n<p>To answer your question: You should not be working out the same muscle groups back to back. You should work different muscles on each work out and have a rotation to do so. The same is true for running, you shouldn't do a two hard workouts back to back, you should have a rest or easy day in-between. In your case, if you want to do a 6 day schedule it might look something like this </p>\n\n<p>Day 1 - Hamstrings And Deadlifts</p>\n\n<p>Day 2 - Chest</p>\n\n<p>Day 3 - Back</p>\n\n<p>Day 4 - Shoulders</p>\n\n<p>Day 5 - Quads</p>\n\n<p>Day 6 - Arms</p>\n\n<p>Day 7 - OFF</p>\n\n<p>You can workout everyday, just work a different part of your body</p>\n\n<p>Of course you can Google and find a plan that fits, or if you are at a gym they will have plans for you.</p>\n"
},
{
"answer_id": 28237,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>The 48 hour figure is to allow your muscles to recover. As noted by brentwpeterson above, this can involve different parts of your body. This is specifically for recovering from the exercise itself, so your activities outside of the gym don't really apply. Sitting at the computer for 8 hours at a stretch isn't going to rebuild your muscles faster (actually, if you can, try to get up at least once an hour and take a short walk and/or stretch. I personally do it between cups of coffee or refilling my water bottle at work).</p>\n\n<p>On a side note, the 48-72 hour rest is, I believe, partially predicated on workouts that nearly exhaust your muscles. Lighter activity in the gym can be done on a daily basis, but that's more for maintenance, not for gains. Less intensive activities such as moderate cardio and calisthenics or \"greasing the groove\" (you'll see the term for a number of activities from weightlifting to calisthenics to stretching and basically refers to doing a few reps when you have a spare moment, not even enough to break a sweat, but enough to get you in the habit of exercising) won't require that sort of rest period, but you will want it for something more intensive.</p>\n"
},
{
"answer_id": 28238,
"author": "Daniel",
"author_id": 5071,
"author_profile": "https://fitness.stackexchange.com/users/5071",
"pm_score": 2,
"selected": false,
"text": "<p>Bob, the short answer is: yes, <strong>do</strong> train the same muscle every 24 hours if it pleases you. I think you would see great improvements.</p>\n\n<p>The long answer is that this is quite a subjective topic, and your goals are a consideration here. Let's discuss why.</p>\n\n<p>Some of the strongest men in the world (olympic weightlifters) often train the same muscle for hours per day, seven days per week. Their training volumes are greater than you or I can likely imagine. </p>\n\n<p>On the other hand, the <em>biggest</em> men in the world (bodybuilders) are concerned with 48 hour recovery windows because muscle damage, soreness, perceived exertion, strength deficit, and so on often peak within that time frame (according to studies -- and anecdotes of course). It's a concern for bodybuilders because they wish to have a \"full tank of gas\" when performing their sets in order to gain maximal muscle size. These gentlemen/women eat 8,000-10,000 calories per day and wake up multiple times during the night to ingest more calories and protein. Again though, these athletes have training volumes greater than we can imagine. The average Joe Gym Rat is leagues away from concerning themselves with this. </p>\n\n<p>This is a complex question for many reasons, and that's why I say it's subjective. For example: how much exertion is actually required to warrant 48 hours of recovery -- just one set to failure or 40 sets to failure? How does this window vary between well-trained individuals and untrained ones? We know hormone levels have an adaptation period as we get in shape, so how big of a part is our current hormone level playing in recovery? Are we an individual that has naturally high testosterone levels? How much sleep have we had? How much protein/amino acids? How much training volume did we do last time? The body is quite complex and we're basically just trying predict the weather here. We shouldn't be talking in absolutes, or arbitrary numbers. It's hard to say how all the systems are going to work together in your case without study.</p>\n\n<p>All of that said, the easiest thing to do here is just to try it out and measure your progress. You may start to plateau while training under this modality, in which case you would incorporate longer rest periods. On the other hand, your physique might start looking awesome, but your lifts may not improve much. Some things to measure are: circumferences of muscles and waist, body fat %, 1RM numbers, etc. In any case, I think you would be well into the advanced/elite athlete category before you should even begin thinking about this. In my experience, more training volume precipitates better results. After all, elite athletes train all day, every day. </p>\n\n<p>Just a side note: be wary about injury. Training at higher volumes can be dangerous, especially if you are not using your body for most of the day. Muscle tissue is not the only thing we are concerned about here. Be sure you are adequately prepared for your lifts by building up to them. </p>\n\n<p>Here is some further reading on the 48-hour window:</p>\n\n<ul>\n<li>The time course for elevated muscle protein synthesis following heavy resistance exercise. <br />\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/8563679\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/8563679</a></li>\n<li>Time course of strength and power recovery after resistance training with different movement velocities. <br />\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/21701287\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/21701287</a></li>\n<li>The effect of recovery time on strength performance following a high-intensity bench press workout in males and females.<br />\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/20625191\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/20625191</a></li>\n<li>Changes in perceived recovery status scale following high-volume muscle damaging resistance exercise. <br/> \n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/23287827\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/23287827</a></li>\n<li>The time course for elevated muscle protein synthesis following heavy resistance exercise. \n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/8563679\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/8563679</a></li>\n</ul>\n"
},
{
"answer_id": 28241,
"author": "Fattie",
"author_id": 1039,
"author_profile": "https://fitness.stackexchange.com/users/1039",
"pm_score": 2,
"selected": false,
"text": "<p>There seems to be a basic problem that you are perhaps confusing these two things:</p>\n\n<p>(1) aerobic exercise -- say jogging (perhaps on a treadmill), or exercise bike, or rowing machine, or jazzercise or other aerobics classes</p>\n\n<p>(2) weightlifting</p>\n\n<p>These two things are <strong>completely and totally different</strong>.</p>\n\n<p>If you are literally every day ... that is 365 days a year ... going to the gym, then you should be doing a lot of aerobics exercise. <strong>You can, and should, do that every single day.</strong> So maybe swim two days a week, run for an hour two days a week and do jazzercise three days a week .. whatever.</p>\n\n<p>Regarding literally weightlifting (ie, to make your muscles large), that is a fairly technical topic. (Note some of the very technical information in Daniel's excellent answer, for example.) If, incredibly, you are literally weightlifting every single day, it's hard to believe you wouldn't have a trainer at least once a month or something. That person would have specific technical ideas on weightlifting science. I mean it could be that you do different groups on different days .. whatever. There's no \"broad general rule\" like \"don't weightlift every day\".</p>\n\n<p><em>A footnote</em> - many are trying to reduce body fat. If that's you, it's fine that you're doing aerobics exercise every day, as it will burn a small amount of calories. But don't even bother with that until you slash carbs from your diet and also generally control your calorie intake. As they say \"weight loss starts and ends in the kitchen\". Indeed, a huge problem is that aerobic exercise makes you hungry: this is a danger if your goal is indeed fat reduction. (Regarding weightlifting, it has no connection to eliminating body fat; it just makes your muscles bigger.)</p>\n"
},
{
"answer_id": 28242,
"author": "PmanAce",
"author_id": 6625,
"author_profile": "https://fitness.stackexchange.com/users/6625",
"pm_score": 1,
"selected": false,
"text": "<p>There are some good answers here but what I suggest is the following routine (I'm also a software dev but love working out and being stronger than bodybuilders at my gym). You can train everyday if you wish since the same muscles are only trained every 4 days:</p>\n\n<p>Day 1: Legs/Shoulders/Traps</p>\n\n<p>Day 2: Back/Biceps</p>\n\n<p>Day 3: Chest/Triceps</p>\n\n<p>Day 4: start day 1 again or rest or do some sports</p>\n\n<p>I recommend not using isolation exercises or machines, mostly use free-weights and olympic bars for squats, deadlifts, bent-over rows, standing shoulder press, etc. Compound movements are the key for strength and balance. My abs get strong from doing heavy standing shoulder press for example, my core needs to balance the weight.</p>\n"
},
{
"answer_id": 28249,
"author": "Dustin Kreidler",
"author_id": 16824,
"author_profile": "https://fitness.stackexchange.com/users/16824",
"pm_score": 1,
"selected": false,
"text": "<p>The only reason to wait 48 hours is to maximize hypertrophy (muscle growth) post-exercise. The strongest people you've ever met are dudes who dig ditches every damn day. The 48-hour window came out of bodybuilding, NOT health and fitness. Strength and health have only tangential correlation to muscle size. You can work out every day. You may not see the GAINZ, BRO! But you will be healthier. \nNote that this all goes out the window if/when you start overtraining, but here's the dirty secret: most people are NOT strong or... uh... endurancey enough to overtrain, with the exception of most runners who've gotten into the 30+ mile/week club and or ANYONE who doesn't have enough sleep/nutrition going on to allow them to adequately recover. </p>\n"
}
] |
2015/12/09
|
[
"https://fitness.stackexchange.com/questions/28234",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18746/"
] |
28,243 |
<p>My current bodyweight is 65kg and I am doing StrongLifts 5x5 for past two months. I am stuck between 70-75kg squat. Until 65kg squat it didn't matter much how my form was. I know that, I used to neither engage my abdominals & obliques by holding breath nor used to keep my 'chest up' and keep my upper body tight. As a result, my squat used to look more like GoodMorning Squats. But I continued squatting with such terrible form till 75kg. But then I couldn't make any further progress.</p>
<p>Realising my mistakes (based on formcheck on reddit), I deloaded to 67.5kg and started incorporating 'chest up' & 'holding breath'. My form improved very much. But I was <em>unable</em> (I was trying my best) to maintain 'chest up' during last 2-3 reps of 3rd, 4th & 5th sets at 70kg. I tried on the next workout day but face same issue. I deloaded further to 65kg and started working my way up. I could hold it at 65kg & 67.5kg but at 70kg I faced same issue. I then started doing 70kg squats for first 2 sets and 65kg for last 3 sets but I am still facing the same problem during last 2 reps of 4th & 5th sets. </p>
<p><strong>Question:</strong>
However hard I try to keep 'chest up' my upperback is collapsing and rounding while moving up during last reps of last sets. What do I do? Should I do any supplementary exercises? Is this problem going to go away? Am I going to make progress further? Will I reach my dream of squatting double my bodyweight?</p>
<p>Also I'm starting to dislike squats. I actually want to love them but I'm getting that resistance in my brain.</p>
<p><strong>EDIT:</strong> I'm quite happy with my progress in other exercises. DeadLift: 95kg, OHP: 33kg, BenchPress: 42.5kg, Barbell Row: 45kg.</p>
<p>I don't know if it is relevant but during deadlift, while pulling, my upper back is rounding but once I reach the top most position, everything is locked and I attain perfect 'chest up'</p>
<p><strong>EDIT 2: Update after today's workout session incorporating suggestions given in the answers</strong></p>
<p>I had a wonderful workout session today.I've deloaded my squats to 62.5kg, as suggested by StrongLifts App and for the first time ever, squats felt more like an Abdominal workout when I incorporated following suggestions in doing them:</p>
<ol>
<li>I didn't lean too much forward at the bottom of Ass-to-grass squat. Only Approx 30 degrees</li>
<li>I didn't lift my elbows up behind as high as I could. I stopped where I felt was sufficient.</li>
<li>After holding air inside my belly, I squeezed my abs to the maximal possible extent.</li>
<li>When I was struggling to rise up, during that short span of struggle, I squeezed and pulled the bar into my body, as if I'm slicing my body with bar, and simultaneously, I pushed my chest towards chin with force (Honestly, all of this happened naturally). I felt this really helped in preventing upper back from rounding.</li>
<li>Another cue, which happened by accident but really helped is, for around 15 sec before approaching the bar for a set, I stood with chest up and I stood for 5 sec
in front of the bar with chest-up position and then started a set. I don't know, somehow it really helped me.</li>
</ol>
<p>I felt burning in the abs after every set. I also did Over-head-squat at 30kg @ 3sets x 8reps, just after Squats. They were just forcing me to keep everything in order. I really loved them.</p>
<p>I'll update again when I reach the 75kg squat.</p>
|
[
{
"answer_id": 28244,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": true,
"text": "<h2>Deadlift properly</h2>\n\n<p>It's almost impossible to remotely determine what the trouble is, but:</p>\n\n<blockquote>\n <p>during deadlift, while pulling, my upper back is rounding but once I reach the top most position, everything is locked and I attain perfect 'chest up'</p>\n</blockquote>\n\n<p>That's not good. For a strong back, you want a perfect, tense, straight, shoulderblades-retracted position for the entirety of each deadlift rep. 95kg is waaaaay too early for you to start rounding your shoulders to push past weakness. The solution for that is to insist on doing every deadlift rep perfectly. If that means flexibility work, do it. If it means a 5kg drop in your max deadlift, do it.</p>\n\n<h2>Weak upper back</h2>\n\n<p>Your upper-body lifts also don't seem indicative of the upper-body strength to support a really right upper back position on a 70kg squat. The solution for that is to really push those upper-body lifts, to make sure they're getting the attention and progression they need. Don't stop squatting and deadlifting, don't change programs. Just keep an eye on those upper-body lifts.</p>\n\n<h2>Set-up</h2>\n\n<p>There's also the task of properly bracing for the squat. Are you breathing correctly? Are you retracting your shoulderblades correctly? Are you hyperextending your back instead of properly bracing it in a straight position? There's a lot to get right in the squat, and it's impossible to pinpoint these issues without at least a form check.</p>\n\n<h2>3x5</h2>\n\n<p>Remember to follow the program recommendations on deloading and eventually switching to a 3x5 system for a lift that is giving you trouble. Reread that section of the program. You're at a stage where your squat might be fine with just 3 sets of 5, leaving more energy for your other lifts.</p>\n"
},
{
"answer_id": 28245,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>I think that without seeing your posture and movement, it really is difficult to say what the issue could be, but incorporating Overhead-Squats (even Front Squats) are forcing you to keep the upper back tense all the time and breast up, and with focusing on Barbell Rows you can strengthening your (potential) weak areas. </p>\n\n<p>I would start the Overhead-Squat with 30 kg to see how that feels and you get used to the movement, the same for the Front-Squat. As you feel stable and don´t have problems executing them, start adding some weight. </p>\n\n<p>As Dave stated already stick to your routine, just remove some weight and incorporate the movements mentioned as assistance exercises.\nHope that helps. (You will achieve 2 x Body weight for sure!)</p>\n\n<p>BTW. there are small tricks you can try: </p>\n\n<ol>\n<li><p>While holding the bar and squeezing it, try to pull your hands in direction to your head, without actually moving them... so that you feel your traps and upper back muscles contracted!</p></li>\n<li><p>Try to avoid lifting the elbows UP behind as you mentioned as you are pushing your head forward and tend to round the upper body more. </p></li>\n</ol>\n"
}
] |
2015/12/10
|
[
"https://fitness.stackexchange.com/questions/28243",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/692/"
] |
28,258 |
<p>When learning a new exercise, it's a good idea to learn "proper form" to reduce the chances of injury, increase efficiency, etc. It's usually recommended to "run with proper form", "perform a bench press with proper form", or "climb with proper form". However, there is a lot of conflicting information regarding what proper form actually is for any given exercise. It seems like everyone has a different idea of what proper form actually is.</p>
<p>So, given that there are multiple ways to do any exercise, how can I verify that I'm doing things the best way possible, and not in person X's favorite but unverified way? Is there an independent body that produces scientific information on this topic?</p>
|
[
{
"answer_id": 28272,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>There are a few ways to obtain the information you want. Some colleges/universities offer a major in <a href=\"https://www.cappex.com/colleges/majors/Kinesiology-and-Exercise-Science-169#!p=1&\" rel=\"nofollow noreferrer\">Kinesiology and Exercise Science</a>. You may want to see if there is one in your area. They may provide learning programs available to the general public. </p>\n\n<p>A more widely accepted and cost effective source of information is to locate a certified fitness trainer. And, by “certified”, I mean a trainer who has studied and passed a test by a <a href=\"http://www.acefitness.org/default.aspx?adpos=1t1&creative=85969792284&device=c&matchtype=e&network=g&gclid=COym3-uT18kCFQEuHwodTpUIgg\" rel=\"nofollow noreferrer\">reputable organization</a>, and, who must pursue continuing education credit to maintain that certification. Certified trainers are required to become proficient in the following areas:</p>\n\n<ul>\n<li>Exercise Science</li>\n<li>Screening and Evaluation</li>\n<li>Principles and Methods of Training</li>\n<li>Individualized Program Design</li>\n</ul>\n\n<p>As such, they learn the correct way to train and help their clients train to reach individual fitness goals.</p>\n\n<p>You may gain some more insight by reviewing my response to a <a href=\"https://fitness.stackexchange.com/questions/25154/how-to-find-someone-that-can-direct-my-training-to-a-safe-path-what-is-the-name/25167#25167\">similar question</a>.</p>\n"
},
{
"answer_id": 28275,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>We do not receive wisdom, we must discover it for ourselves, after a journey through the wilderness which no one else can make for us, which no one can spare us, for our wisdom is the point of view from which we come at last to regard the world.</p>\n</blockquote>\n\n<p>-Proust</p>\n\n<p>Adhering to proper form means picking a form to hew to. Picking a form requires you to choose: </p>\n\n<ul>\n<li>picking an authority to dictate proper form</li>\n<li>a having an opinion (hopefully, an informed opinion) on what proper form is</li>\n</ul>\n\n<p>If you choose to have an opinion, there is no shortcut to the task of evaluating evidence and deciding for yourself. </p>\n"
}
] |
2015/12/11
|
[
"https://fitness.stackexchange.com/questions/28258",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18763/"
] |
28,268 |
<p>I <a href="https://fitness.stackexchange.com/questions/28243/preventing-upper-back-from-rounding-while-squatting">realized that</a> weak abdominals are resulting in poor Squat form and thus limiting my progress in StrongLifts 5x5. How can I integrate and program additional abdominal workouts to my StrongLifts program?</p>
|
[
{
"answer_id": 28270,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p>Don't. The issue is not \"weak abs\" but that you haven't been properly engaging your abs during squats. Heavy squats, unlike light squats, require a locked trunk, which requires abdominal engagement. This doesn't mean you need to do ab-specific work. It means you need to set up your squats correctly.</p>\n\n<p>Additional ab work can be OK, or it can distract. I suspect that in your situation it will distract. Stick to a program, don't veer off into assistance exercises, and focus on getting strong in the core lifts: squat, deadlift, overhead press, two or so more. </p>\n"
},
{
"answer_id": 28273,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 1,
"selected": false,
"text": "<p>I'm going to differ from <a href=\"https://fitness.stackexchange.com/users/1771/dave-liepmann\">Dave's</a> answer and throw out some ab exercises, because I feel that done right they'll accomplish two things:</p>\n\n<ol>\n<li>Your abs will get stronger, which is important but not so much as the next item.</li>\n<li>You're gaining <a href=\"https://en.wikipedia.org/wiki/Motor_unit_recruitment\" rel=\"nofollow noreferrer\">motor unit recruitment</a>, and learning specifically how to engage them.</li>\n</ol>\n\n<p>A good example of this for me (and others I've seen) is the <a href=\"http://www.exrx.net/WeightExercises/HipFlexors/BWKneelingWheelRollout.html\" rel=\"nofollow noreferrer\">ab wheel rollout</a>, and it's an exercise I'd recommend you start incorporating. Done incorrectly, people feel it in their back, which is bad. To do it right, <a href=\"http://www.exrx.net/Questions/WeightTraining.html#Muscle\" rel=\"nofollow noreferrer\">you need to isometrically lock your abdominal muscles</a>. So there's value in the exercise from a strength standpoint, but there's also value in that you really learn to control and lock your abdominal wall. </p>\n\n<p>I think something like a <a href=\"http://bretcontreras.com/a-better-way-to-teach-barbell-glute-bridges-and-back-extensions/\" rel=\"nofollow noreferrer\">barbell glute bridge</a> is likewise good for deadlifts in that beyond the strength gains you're practicing the engagement of a particular movement which is helpful to many others (<a href=\"http://www.exrx.net/WeightExercises/Kettlebell/KBTwoArmSwing.html\" rel=\"nofollow noreferrer\">kb swings</a>, <a href=\"http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html\" rel=\"nofollow noreferrer\">deadlifts</a>, <a href=\"http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html\" rel=\"nofollow noreferrer\">back squats</a>, etc). </p>\n\n<p>The other \"abdominal\" exercise I'd recommend is the <a href=\"http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html\" rel=\"nofollow noreferrer\">front squat</a>. Not for any weights that would interfere with your 5x5 program, but enough that you are again having to extend and brace (isometrically contract) your abs from buckling. </p>\n\n<p>When doing an <a href=\"http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html\" rel=\"nofollow noreferrer\">overhead press</a>, I think of the lock out on the top of a deadlift to remember how tight my glutes should be. I don't think there's anything wrong with doing some ancillary exercises when they're not interfering with your primary training program and you're doing them to work on an issue that you've identified. </p>\n\n<p>I get Dave's sentiment though, and I say it often enough myself, which is basically \"Don't get creative: stick to the program, you're not smarter than the person who designed it.\" But you can mitigate that by keeping the ancillary exercises light and maybe once a week.</p>\n"
}
] |
2015/12/12
|
[
"https://fitness.stackexchange.com/questions/28268",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/692/"
] |
28,276 |
<p>I swim for fun once per week.</p>
<p>During a training session it is better to swim with the same style for many round (4/6 laps) or it is better to alternate the style each time?</p>
<p>I ask it because I find it difficult to swim a lot with the same style because of tired muscles. After a freestyle lap I use to "prefer" a backstroke to recover on arm muscles.</p>
|
[
{
"answer_id": 28277,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>There is progress to be had both by continuing to swim using tired muscles, and switching styles to train other muscles.</p>\n\n<p>Using the same muscles, even when they're tired, means those muscles are going to get even stronger than if you stopped. But giving them a bit of a rest, and going back is even better, because you can usually go for longer.</p>\n\n<p>So my advice is definitely to alternate. Try alternating with different frequencies too. For instances, this week do 5 laps per style, and next week try 8 laps per style.</p>\n\n<p>Fitness in general is very dependent on variety. Not just in terms of how many different styles you do, but also in terms of how often you switch.</p>\n"
},
{
"answer_id": 31561,
"author": "LSU Moose",
"author_id": 22010,
"author_profile": "https://fitness.stackexchange.com/users/22010",
"pm_score": 1,
"selected": false,
"text": "<p>I guess your avatar means you normally play curling? That means you might want to get the benefit of swimming to strengthen your core muscles. You don't mention what kind of strokes you know, more than freestyle (\"front crawl\" I suppose) and backstroke (\"back crawl\" I hope?). Either of those will, when executed properly, strengthen your core by the rotation that the body makes by each stroke.</p>\n\n<p>The answer to your question, though, is yes, do both. </p>\n\n<p>And stop doing \"laps\". Do 50s and 100s and, as you progress, longer and longer distances. You could try, for example:</p>\n\n<ul>\n<li>2x25 back + 1x50 free </li>\n<li>4x25 back + 1x100 free </li>\n<li>6x25 back + 1x150 free </li>\n<li>8x25 back + 1x200 free</li>\n</ul>\n\n<p>or some set akin to that as your fitness level in the pool increases. And if you really get hooked, contact your local swim club's masters (adult swimming) coach, and make your weekly session one together with other enthusiasts.</p>\n"
}
] |
2015/12/12
|
[
"https://fitness.stackexchange.com/questions/28276",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18245/"
] |
28,279 |
<p>I am a 32 year old male serving several years in prison.</p>
<p>I am hoping to stay in good physical condition there and the security guards enforce a daily routine of 200 push ups, 200 sit ups, and 500 jumping jacks. They also make us lift heavy boxes and buckets and do work around the prison. We have access to a bench press, a leg press, and a pull up bar; but I do not use them believing that the daily exercise routine and labor is enough. </p>
<p>Is this the case or should I utilize the gym equipment?</p>
|
[
{
"answer_id": 28289,
"author": "Totoro",
"author_id": 16662,
"author_profile": "https://fitness.stackexchange.com/users/16662",
"pm_score": 3,
"selected": false,
"text": "<p>Read Charles Bronson's book named <a href=\"http://rads.stackoverflow.com/amzn/click/1844543099\" rel=\"nofollow noreferrer\"><em>Solitary Fitness</em></a></p>\n\n<p>Charlie Bronson has spent three decades in solitary confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records in the process. Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it.</p>\n\n<p>You have time in your hand so it would not hurt to try something new, and as Bronson was a prisoner, maybe you will be getting a diet similar to his. Therefore this book fits for you.</p>\n"
},
{
"answer_id": 28297,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>It all really depends on your goals respectively what is important to you.\nThere are certain goals you can not achieve by calisthenics alone and the other way around.</p>\n\n<p>If you simply want to use your body and occasionally a pull-up bar I can recommend <a href=\"https://www.goodreads.com/book/show/5989195-never-gymless\" rel=\"nofollow\"><em>Never Gymless</em></a> by Ross Enamait or <em><a href=\"https://www.goodreads.com/book/show/7305111-convict-conditioning\" rel=\"nofollow\">Convict Conditioning</a></em> by Paul Wade.</p>\n\n<p>Doing some deadlifts and bench-pressing (if done as full-body movement in powerlifting fashion) can't hurt... probably would be even beneficial.</p>\n"
}
] |
2015/12/13
|
[
"https://fitness.stackexchange.com/questions/28279",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
28,283 |
<p>After failing to open a jar the other day it came to me that the strength required to do so is not built in most exercises and also that it is a common test of strength in daily life. </p>
<p>Therefore I would like to do some exercises that will help build the strength necessary to easily open jars.</p>
<p>What muscles/muscle groups are used in the opening of jars (I imagine grip strength is the main factor) and what exercises will help increase the strength of these muscles?</p>
<p>Note I am not particularly interested in <a href="http://www.midnightbox.com/mas_assets/full/10056497-110.jpg">these</a> sort of things. I'm more interested in more traditional exercises, body weight or free weight (bar/dumb) exercises that will also build the strength I'm looking for.</p>
<p>I have a <a href="http://i5.walmartimages.com/dfw/dce07b8c-9ba6/k2-_f099fff5-27fa-41e6-ae8a-7ba2683288ac.v1.jpg">power tower</a>, barbell and dumbbells with variable weights available to me.</p>
|
[
{
"answer_id": 28284,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": true,
"text": "<p>Maybe I can help out a little.\nThis kind of grip strength can be achieved by strengthening your forarms, wrists, thumbs, fingers and by learning to recrute more muscle as you do right now for opening a jar as example.</p>\n\n<p>There are three types of grip strength:</p>\n\n<ol>\n<li><p>The Crush Grip is the grip between your fingers and your palm—the one you use for shaking hands and crumpling beer cans.</p></li>\n<li><p>The Pinch Grip is the grip between your fingers and your thumb. This can be further subcategorized into individual fingers + thumb grip.</p></li>\n<li><p>The Support Grip is the ability to maintain a hold on something for a while—think pull ups or long and productive shopping trips</p></li>\n</ol>\n\n<p>To train the grip there are many ways to do it, Ill include some of my favourites that would help in your situation.</p>\n\n<ul>\n<li>hanging or pull-ups with a towel</li>\n<li>Fingertipp push-ups </li>\n<li>thick bar training, including 'fatgrips' or towel to increase the diameter of the bar or bell.</li>\n<li>plate pinches ( simply put some plates together and lift them with your thumb and fingers)</li>\n<li>farmer carries and deadlifts</li>\n<li>I personally include rise-buckets where I turn my hands in circles in it, to strengthen my wrists</li>\n<li>sometimes I do push-ups with broomsticks in each hand or two peaces of wood with my thumbs up.</li>\n<li>At some point, you’re going to need to open your hands again. Get a rubber band, slip it over your fingers, and open your hand as wide as you can. Add more rubber bands as needed.</li>\n</ul>\n\n<p>Hope that helps.</p>\n"
},
{
"answer_id": 28290,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>Following on what Mitro suggested, for forearm strength, I would recommend the following exercises:</p>\n\n<p><a href=\"http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html\" rel=\"nofollow\">Dumbbell Hammer Curls</a> which work the Bracioradialis.</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=F_MzS5HCy3k\" rel=\"nofollow\">Zottman Dumbbell Curls</a>. A little known and not widely used exercise that works multiple forearm muscles.</p>\n\n<p>For wrist and forearm, I suggest:</p>\n\n<p><a href=\"http://www.bodybuilding.com/exercises/detail/view/name/seated-palm-up-barbell-wrist-curl\" rel=\"nofollow\">Seated Barbell Wrist curl</a>. Make sure to rest the wrists on your knees since proper balance of the bar is important.</p>\n\n<p><a href=\"http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl\" rel=\"nofollow\">Standing Behind the Back Wrist Curls</a>. This one of my personal favorites because it can be performed on in multiple ways. You can use a barbell, dumbbells, or, a plate loaded stack with a straight bar.</p>\n\n<p>I'd also suggest you try squeezing a small baseball sized rubber ball. Squeezing a ball is often recommended therapy for recovering from carpal tunnel syndrome because it works the wrist and forearm.</p>\n"
},
{
"answer_id": 31857,
"author": "Jim Farwell",
"author_id": 23332,
"author_profile": "https://fitness.stackexchange.com/users/23332",
"pm_score": 0,
"selected": false,
"text": "<p>Many years ago, a neighbor had a stroke, and lost the strength in his right hand, wrist, & arm. He could no longer remove the lids from any jars or bottles -- large (e.g., mayonnaise), medium (cranberry juice), or small (plastic soda-pop). A physical therapist had him do simple isometric exercises that required no equipment or expense, and they worked like a charm:<br>\n - To simulate opening larger lids, hold your left hand in a tight fist, wrap the finger-tips of your right hand around the fist, and try to twist your hand off...of course, you can't, but it really exercise the right muscle-groups.\n - For medium-size lids, the exercise is almost the same, but open your left thumb away from the fist, then grip down on the first two fingers of your left hand with your right thumb under the finger-tips, and the right index finger against the palm-knuckles of the left hand, try to twist the fingers open. Again, you can't, but the attempt closely resembles removing a juice bottle lid.\n - For smaller bottle-tops, just wrap your right hand around the base of your left thumb, and once again, try to twist it off. On this one, be careful to grip the BASE of the thumb...farther out will be painful to the left thumb.</p>\n\n<p>I realize that you could do the exercises with real bottles of mayo, juice, or pop, but if you want to do these exercises many times each day, sometimes you simply don't have immediate access to the real bottles...but it seems like you always take your left hand with you.</p>\n\n<p>What surprised my neighbor, he didn't even have to squeeze or twist really hard. He'd just do each exercise for about ten seconds each, then repeat them. He went through this routine four or five times a day for a month, and regained most of the strength in his right arm/hand. He had no trouble opening bottles and jars.</p>\n"
}
] |
2015/12/13
|
[
"https://fitness.stackexchange.com/questions/28283",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15315/"
] |
28,295 |
<p>I've been quite enjoying my tiring lifting routines, and I feel really good about developing muscle and strength, <strong>but</strong> I still want to lose body fat, not really for looking slimmer, just to look more toned. I was wondering if I could do my 3 day routine on Monday, Wednesday and Friday while having some full body workouts on Tuesdays and Thursdays without involving any lifting, and focus more on reps and body-weight exercises. Is this advisable? if so, I read swimming is one the best full body exercises, but I have no access to a pool. What would be some replacements for it? </p>
|
[
{
"answer_id": 28284,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": true,
"text": "<p>Maybe I can help out a little.\nThis kind of grip strength can be achieved by strengthening your forarms, wrists, thumbs, fingers and by learning to recrute more muscle as you do right now for opening a jar as example.</p>\n\n<p>There are three types of grip strength:</p>\n\n<ol>\n<li><p>The Crush Grip is the grip between your fingers and your palm—the one you use for shaking hands and crumpling beer cans.</p></li>\n<li><p>The Pinch Grip is the grip between your fingers and your thumb. This can be further subcategorized into individual fingers + thumb grip.</p></li>\n<li><p>The Support Grip is the ability to maintain a hold on something for a while—think pull ups or long and productive shopping trips</p></li>\n</ol>\n\n<p>To train the grip there are many ways to do it, Ill include some of my favourites that would help in your situation.</p>\n\n<ul>\n<li>hanging or pull-ups with a towel</li>\n<li>Fingertipp push-ups </li>\n<li>thick bar training, including 'fatgrips' or towel to increase the diameter of the bar or bell.</li>\n<li>plate pinches ( simply put some plates together and lift them with your thumb and fingers)</li>\n<li>farmer carries and deadlifts</li>\n<li>I personally include rise-buckets where I turn my hands in circles in it, to strengthen my wrists</li>\n<li>sometimes I do push-ups with broomsticks in each hand or two peaces of wood with my thumbs up.</li>\n<li>At some point, you’re going to need to open your hands again. Get a rubber band, slip it over your fingers, and open your hand as wide as you can. Add more rubber bands as needed.</li>\n</ul>\n\n<p>Hope that helps.</p>\n"
},
{
"answer_id": 28290,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>Following on what Mitro suggested, for forearm strength, I would recommend the following exercises:</p>\n\n<p><a href=\"http://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl.html\" rel=\"nofollow\">Dumbbell Hammer Curls</a> which work the Bracioradialis.</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=F_MzS5HCy3k\" rel=\"nofollow\">Zottman Dumbbell Curls</a>. A little known and not widely used exercise that works multiple forearm muscles.</p>\n\n<p>For wrist and forearm, I suggest:</p>\n\n<p><a href=\"http://www.bodybuilding.com/exercises/detail/view/name/seated-palm-up-barbell-wrist-curl\" rel=\"nofollow\">Seated Barbell Wrist curl</a>. Make sure to rest the wrists on your knees since proper balance of the bar is important.</p>\n\n<p><a href=\"http://www.bodybuilding.com/exercises/detail/view/name/standing-palms-up-barbell-behind-the-back-wrist-curl\" rel=\"nofollow\">Standing Behind the Back Wrist Curls</a>. This one of my personal favorites because it can be performed on in multiple ways. You can use a barbell, dumbbells, or, a plate loaded stack with a straight bar.</p>\n\n<p>I'd also suggest you try squeezing a small baseball sized rubber ball. Squeezing a ball is often recommended therapy for recovering from carpal tunnel syndrome because it works the wrist and forearm.</p>\n"
},
{
"answer_id": 31857,
"author": "Jim Farwell",
"author_id": 23332,
"author_profile": "https://fitness.stackexchange.com/users/23332",
"pm_score": 0,
"selected": false,
"text": "<p>Many years ago, a neighbor had a stroke, and lost the strength in his right hand, wrist, & arm. He could no longer remove the lids from any jars or bottles -- large (e.g., mayonnaise), medium (cranberry juice), or small (plastic soda-pop). A physical therapist had him do simple isometric exercises that required no equipment or expense, and they worked like a charm:<br>\n - To simulate opening larger lids, hold your left hand in a tight fist, wrap the finger-tips of your right hand around the fist, and try to twist your hand off...of course, you can't, but it really exercise the right muscle-groups.\n - For medium-size lids, the exercise is almost the same, but open your left thumb away from the fist, then grip down on the first two fingers of your left hand with your right thumb under the finger-tips, and the right index finger against the palm-knuckles of the left hand, try to twist the fingers open. Again, you can't, but the attempt closely resembles removing a juice bottle lid.\n - For smaller bottle-tops, just wrap your right hand around the base of your left thumb, and once again, try to twist it off. On this one, be careful to grip the BASE of the thumb...farther out will be painful to the left thumb.</p>\n\n<p>I realize that you could do the exercises with real bottles of mayo, juice, or pop, but if you want to do these exercises many times each day, sometimes you simply don't have immediate access to the real bottles...but it seems like you always take your left hand with you.</p>\n\n<p>What surprised my neighbor, he didn't even have to squeeze or twist really hard. He'd just do each exercise for about ten seconds each, then repeat them. He went through this routine four or five times a day for a month, and regained most of the strength in his right arm/hand. He had no trouble opening bottles and jars.</p>\n"
}
] |
2015/12/14
|
[
"https://fitness.stackexchange.com/questions/28295",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
28,301 |
<p>I started to go to fencing few weeks ago and got myself a powerball to strengthen my wrist. But even if after you use until you can feel in your arms that you made an effort, I didn't notice many improvements and a complete lack of stiffness. I guess because it forces you to have your arm in a fixed position with a weight, and also having your wrist moving you feel like you are doing a lot of exercise but really you are not doing much. </p>
<p>The other side of a powerball is it use as a toy. Its funny to see how long it takes your friend to make it work and after that compete to see who can make it spin faster.</p>
<p>That made me think that it more a toy that a training tool. </p>
<p>I am right or I am not using it correctly? </p>
|
[
{
"answer_id": 28303,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>Ah, the powerball. I had forgotten these existed after I broke mine.</p>\n\n<p>A powerball is indeed a workout tool, but it has an extremely limited effect. It can help with strengthening grip by engaging forearm muscles, but depending on how you \"swing\" it, you can get some upper arm and shoulder work into it.</p>\n\n<p><strong>Forearms</strong></p>\n\n<p>To train forearm and grip, have a constant 90 degree angle in your elbow joint, and simply rotate your wrist to keep it going.</p>\n\n<p><strong>Upper arms</strong></p>\n\n<p>This time, keep your wrist fixed, and rotate your elbow joint to keep it going. This engages the bicep and tricep, and will take a bit of getting used to. But again, it's very import that you're not rotating your wrist here. It should be completely straight throughout the entire movement, and the only joint that is moving is the elbow.</p>\n\n<p><strong>Shoulders</strong></p>\n\n<p>This is the tricky one. Extend your arm completely out to the side, and lock out both your elbow and wrist. Now rotate the entire arm to keep the ball in motion. It's kinda like washing your window, but with a completely straight arm. Your hand should be making perfect circular motions.</p>\n\n<hr>\n\n<p>It's important to note that the powerball is not a wholesome training apparatus. It's not so much a tool for getting stronger, but just to get the blood flowing, and prevent stiffness from prolonged periods of little to no activity.</p>\n"
},
{
"answer_id": 28306,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>It is a training tool, it's just not the ultimate tool that the website claims it to be.</p>\n\n<p>I've used it mostly for work on grip strength and forearm stabilization. Use it at a high speed, with a wide fingered grip to promote the grip strength, and rotate the forearm around the \"axis\". Also you can flex/extend the wrist to work on the forearm. </p>\n\n<p>I've used it to increase grip strength for sword form competitions, and it's a minor tool but it can be useful.</p>\n"
}
] |
2015/12/15
|
[
"https://fitness.stackexchange.com/questions/28301",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18793/"
] |
28,313 |
<p>Currently, I'm doing strength exercises and cardio exercises on alternate days, 6 days a week.</p>
<p>In <strong>strength exercise:</strong></p>
<ol>
<li>Chest & triceps.</li>
<li>Biceps & back.</li>
<li>Legs & shoulder.</li>
</ol>
<p>4-5 exercises with alternate sets (3 sets with 10 reps) for each part.</p>
<p>In <strong>cardio exercise:</strong></p>
<ol>
<li>2km running.</li>
<li>10 min cycling.</li>
<li>10 min stepper.</li>
<li>Plank exercise.</li>
<li>Abs workout.</li>
</ol>
<h2>Update</h2>
<p>My diet is simple. I'm using cooked lentils, eggs, tofu, raw nuts, milk in my <strong>daily protein diet</strong>. I'm not using any whey protein and other diet related plans and precautions. Suggest me and enrich my knowledge towards diet which is very important for body.</p>
<p>I got enough muscle bulk but body is mixed with fat and muscle bulk. <strong>Need better workout schedule or suggestions to get ripped body</strong>.</p>
|
[
{
"answer_id": 28316,
"author": "Erhann",
"author_id": 18811,
"author_profile": "https://fitness.stackexchange.com/users/18811",
"pm_score": 2,
"selected": false,
"text": "<p>The problem doesn't seem to be the workout. It looks just fine, and without more details it's hard to advise you any better.</p>\n\n<p>However, changing your workout schedule is probably not the way to go if you want a <em>ripped body</em>. Diet plays a major role, and I am a bit surprised that you didn't even mention it in your original post.</p>\n\n<p>There are a bunch of them out there, but the main idea to focus on limiting carbs (and calories more generally), and on keeping a decent protein intake (between 1.5g to 2g per kilo). </p>\n\n<p>In short, continue working you, but pay attention to what you eat.</p>\n"
},
{
"answer_id": 28327,
"author": "Chandra shekar",
"author_id": 18753,
"author_profile": "https://fitness.stackexchange.com/users/18753",
"pm_score": 0,
"selected": false,
"text": "<p>Your workout routine is fine, but maintain your diet in proper way because nutrition is very important. Make sure you consume 200 gm protein and 0.5 gm carbs * (body weight in pounds) a day.</p>\n\n<p>Instead of consuming 3 big meals, divide them into 6 small meals which helps you to maintain your metabolism at constant rate. \nBasically your diet plan during workout days should be <strong>High Protein and Low Carbs</strong> and during recovery day <strong>High Carbs Low Protein</strong>.</p>\n"
}
] |
2015/12/17
|
[
"https://fitness.stackexchange.com/questions/28313",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17879/"
] |
28,317 |
<p>At the Gym I use an abdominal machine to do stomach crunches and over time I've increased the weight and made steady progress. However I have just started a Taekwondo class and as part of the warm-up we have to do sit-ups, I cannot even do a <strong>single sit-up</strong> without someone holding my feet. I can lift my upper back of the floor but not the bottom half of my back. For what it's worth, in case there is a genetic component, neither can my son. </p>
<p>I can do the other exercises including press-ups, I'm surprised I cannot do them at all since I have made progress on the abdominal machine. Will doing them with my feet held strengthen the correct muscles so that over time I can do them unaided, or is there a particular muscle/mechanical issue that will continue to prevent me doing them unaided?</p>
|
[
{
"answer_id": 28318,
"author": "Erhann",
"author_id": 18811,
"author_profile": "https://fitness.stackexchange.com/users/18811",
"pm_score": 4,
"selected": true,
"text": "<p>The problem is not that your core muscles are not strong enough to lift your chest up. It looks like you are facing another (bigger problem) : <strong>physics</strong>.</p>\n\n<p>Actually, it is not weird not to be able to do what you are trying to do. In the position that you are in (supposedly with your feet close to your butt), your center of gravity is located above the waist. So whenever you try to lift up your chest, you will simply more or less roll on your back.</p>\n\n<p>Two ways of solving this :</p>\n\n<ul>\n<li><p>Stick you feet under something heavy (furniture, children, wife, whatever is available)</p></li>\n<li><p>Simply lift your feet like this</p></li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/Ttn5p.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/Ttn5p.jpg\" alt=\"Classic crunch\"></a></p>\n\n<p>Actually, what you are currently doing will mostly target your upper abs. So you don't need to go all the way.</p>\n"
},
{
"answer_id": 28320,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>It is possible that you're using your leg muscles to push yourself up in the sit-ups. I know I had that problem at one point. If you're feeling tension in your legs while doing the sit-ups, there's a decent change you're engaging the legs. If so, doing them with your feet held will have more limited use since you're diluting your effort with your legs. That said, they're generally still of some use since you have to use your stomach some.</p>\n\n<p>The two ways in which I trained myself into it was a) tapering off the amount of weight on my feet by putting them under progressively smaller chairs (I know... it sounds silly, but it worked by providing me some support, but giving me a warning sign that I was using my legs whenever the chair started tipping up) and b) doing negatives, starting up in the completed position, feet on the floor and unsupported, and trying to lower myself as slowly as possible. Eventually, I got the hang of it.</p>\n"
},
{
"answer_id": 34083,
"author": "Troy",
"author_id": 25602,
"author_profile": "https://fitness.stackexchange.com/users/25602",
"pm_score": 0,
"selected": false,
"text": "<p>Sometimes it's not about strength and as mentioned in earlier posts it's just physics.</p>\n\n<p>It's similar to a seesaw, it's all relative to weight and distance from the pivot point. If two equal weights are positioned at each end of a seesaw, at equal distances from the pivot point, then it is perfectly balanced. However if you increase one of the weights or move it further from the pivot point (such as a long torso) then the other end (feet) will lift up.</p>\n\n<p>The only ways to prevent the feet lifting up are; Reduce weight to torso, increase weight to legs or get someone to hold your legs... or any combination of these.</p>\n"
},
{
"answer_id": 37976,
"author": "Alex",
"author_id": 28712,
"author_profile": "https://fitness.stackexchange.com/users/28712",
"pm_score": 1,
"selected": false,
"text": "<p>It is because when you've used the machine at the gym you haven't had to activate the hip flexors, that is the muscle group connecting your legs to pelvis and abdomen. These are activated when you do a classic crunch on the ground and move your upper body all the way up towards your knees. </p>\n\n<p>Really the only way to do crunches without anchoring your feet is to at your own pace try to mentally focus on activating your core and keep your feet down while doing your crunches. Don't anchor your feet under something else like someone suggested, that way the hip flexors are over exaggerated and a resistance is created from where they can pull, and they're not tensed and released for every crunch which is what you want if you want to strengthen them. </p>\n\n<p>There is no advice that will work instantly just because you \"do the crunch right\", you have to be patient. Over time you will have to strengthen those muscles and you will be able to do crunches without anchoring your feet. </p>\n\n<p>Good luck!</p>\n"
},
{
"answer_id": 38083,
"author": "user28793",
"author_id": 28793,
"author_profile": "https://fitness.stackexchange.com/users/28793",
"pm_score": 0,
"selected": false,
"text": "<p>I do pilates and sit-ups, as well as the reverse lowering down from the sit-up position in a slow a controlled way, are major parts of my pilates session. I am able now to do a controlled rollback, however the sit up with legs straight is a struggle. Weirdly if my instructor holds the tips of my fingers without even pulling me up, I have no difficulty doing a sit up legs straight and in a slow controlled way. I was thinking is there a psychological thing going on. Well major breakthrough at yesterdays class, in that another instructor put a small lumber support pillow thing under my lower back and as they say here in New Zealand, land of cows and sheep. I could do sit-ups until the cows come home now. So I'm not crazy maybe some lower back muscle strength needed or it may be physics too in terms of a fulcrum. I fantasise that my legs are long however maybe my torso is longer. Hope this helps you can find lumber support things here <a href=\"https://www.thebodyworkshop.co.nz/products.html\" rel=\"nofollow noreferrer\">https://www.thebodyworkshop.co.nz/products.html</a>. Or maybe just roll up a towel and stick it under your lower back - that's called the number 8 wire approach in NZ.</p>\n"
}
] |
2015/12/17
|
[
"https://fitness.stackexchange.com/questions/28317",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18575/"
] |
28,337 |
<p>I have begun to be feeling demoralized and I have trouble keeping my workout sessions. I'm doing a basic workout like:</p>
<ol>
<li>50 push ups</li>
<li>30 dips</li>
<li>15 pull ups</li>
<li>20 diamond push ups and </li>
<li>leg raises</li>
</ol>
<p>Sometime I added additional weight. Any tips?</p>
|
[
{
"answer_id": 28338,
"author": "Dylan Wheeler",
"author_id": 18641,
"author_profile": "https://fitness.stackexchange.com/users/18641",
"pm_score": 1,
"selected": false,
"text": "<p>There are lots of ways to stay motivated, and it all depends what is right for you! Everyone is different, but I can at least tell you a few of the things that have worked for me.</p>\n\n<p>Personally, I've found each one of these things to be helpful to varying degrees when trying to stay motivated:</p>\n\n<ul>\n<li>listen to a playlist of your favorite music: maybe have a couple different playlists with different song selections to help keep it interesting</li>\n<li>keep it interesting and switch up the workout routine: the same exact thing every time gets very boring very fast</li>\n<li>reward yourself after a workout by doing something fun: but remember you're still an athlete so take care of your body even when you're not actively training</li>\n<li>find a partner to work out with: having the motivation of someone else with you is one of the best motivators for me and it helps both people</li>\n<li>measure and keep track of your progress: this can be a fun little side hobby to working out and is very rewarding when you can see your progress</li>\n<li>watch motivational movies or listen to motivational speeches</li>\n</ul>\n\n<p>In sum, whatever you can do to make your workouts fun and engaging will keep you coming back for more! Be creative and have fun with it.</p>\n"
},
{
"answer_id": 28339,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": false,
"text": "<p>You might want to watch <a href=\"https://www.youtube.com/watch?v=k_FFIFhG6to\" rel=\"nofollow noreferrer\">this video from Elliot at Strength Camp, entitled \"Motivation is Bullshit\".</a></p>\n\n<p>Honestly, you're not going to be motivated every day that you need to work out (or do anything else). What you really need is the <a href=\"https://en.wikipedia.org/wiki/Discipline#Self-discipline\" rel=\"nofollow noreferrer\">discipline</a> to stick with your program when you feel like crap, have skipped a week, feel fat, feel weak, etc. </p>\n\n<p>If I could distill fitness down to two things, it would be this:</p>\n\n<ol>\n<li>Use <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a good program</a>.</li>\n<li>Adhere to it. When you fall off the horse, get back on.</li>\n</ol>\n\n<p>If people just did those two things, the entire world would be phenominal athletes in ripped shape running around with washboard abs high-fiving each other. </p>\n\n<p><a href=\"https://fitness.stackexchange.com/a/24596/7091\">Good programs</a> are a matter of putting your ego in check and following the science, and sticking to the program is a matter of self discipline and good life choices. </p>\n\n<p>From <a href=\"https://en.wikipedia.org/wiki/Discipline#Self-discipline\" rel=\"nofollow noreferrer\">Wikipedia</a>:</p>\n\n<blockquote>\n <p>Discipline is the suppression of base desires, and is usually\n understood to be synonymous with restraint and self-control.\n <strong>Self-discipline is to some extent a substitute for motivation.</strong>\n Discipline is when one uses reason to determine the best course of\n action that opposes one's desires, which is the opposite of fun.</p>\n</blockquote>\n"
},
{
"answer_id": 28342,
"author": "PmanAce",
"author_id": 6625,
"author_profile": "https://fitness.stackexchange.com/users/6625",
"pm_score": 1,
"selected": false,
"text": "<p>Tell yourself do you want to age faster, your body breakdown faster, have less energy, etc if you don't stay physically active?</p>\n\n<p>Try and keep a log of your exercises and weight, you'll see and enjoy your progression to keep you motivated to go even further. :)</p>\n"
},
{
"answer_id": 31323,
"author": "Olivier",
"author_id": 19333,
"author_profile": "https://fitness.stackexchange.com/users/19333",
"pm_score": 1,
"selected": false,
"text": "<p>The external things mentioned above might help in a pinch, but if you want the real, scorching kind of motivation you need to look inwards.</p>\n\n<p><strong>1. Progression is the ultimate motivator.</strong> As a former athlete who trained 10+ times per week (swimming) I can tell you that burnout is misunderstood. It's not from exhaustion, but from a lack of improvement and progression. This means you should be setting goals and targets for your time in the gym.</p>\n\n<p><strong>2. Be realistic about what you hope to achieve.</strong> Unrealistic expectations are the worst. Not only do they set off a negative feedback loop that teaches us we can never achieve our goals, but they are simply not grounded in reality. Tracking your workouts is one way you can see how long it takes for you to actually improve.</p>\n"
},
{
"answer_id": 31347,
"author": "user3564421",
"author_id": 21789,
"author_profile": "https://fitness.stackexchange.com/users/21789",
"pm_score": 1,
"selected": false,
"text": "<p>Music can help keep you motivated. Something up tempo and upbeat.</p>\n\n<p>Watching motivation films or video clips can also help you to change your mindset. The mind and your thoughts are your strongest motivator. </p>\n\n<p>Question whether or not you really want it, and why you want it. You are doing it for a reason, and remember that reason when you feel like you are giving up.</p>\n\n<p>Another good way to stay motivated is to bring a buddy. It can become fun talking to him/her during rest and helping you to drain out every last rep. </p>\n\n<p>What's getting me through nowadays is heartbreak and making sure she will regret missing out :(</p>\n"
}
] |
2015/12/20
|
[
"https://fitness.stackexchange.com/questions/28337",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18747/"
] |
28,343 |
<p>I train in the evenings, sometimes pretty late. The training is typically grappling or weight lifting and so I usually feel the need to drink a lot of water afterwards.</p>
<p>Unfortunately, this means my sleep is broken to go to the bathroom and I can feel the difference vs having an uninterrupted nights sleep.</p>
<p>Should I drink more water before training and then fight the urge to drink after training?</p>
|
[
{
"answer_id": 28345,
"author": "Dylan Wheeler",
"author_id": 18641,
"author_profile": "https://fitness.stackexchange.com/users/18641",
"pm_score": 2,
"selected": false,
"text": "<p>You should be hydrating all day long. This will help your body get the hydration it needs to repair your body after a work out. Drinking a lot a mere hour before working out does almost nothing; it's important to keep drinking.</p>\n\n<p>Do not resist the urge to drink after your workout. If you feel like you need a drink, take a drink. Note that hydrating all day long will allow you to afford to drink less after working out.</p>\n\n<p>You may also want to look into working out earlier in the evening before you go to bed if you can help it. That way you won't have to worry about needing to wake up during the night.</p>\n\n<p>Even the little things can help: use the bathroom right before you go to bed. Also make sure you're getting the doctor's recommended sleep times for your age.</p>\n"
},
{
"answer_id": 28351,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": true,
"text": "<p>This might get closed for being offtopic, but personally I disagree. Additionally, I don't think this is opinion-based at all, and that people who think that's the case are ignoring the medical evidence for urine production. That said:</p>\n\n<p>You may want to consider adding a small bit of salt to your diet and seeing what that does for you. <a href=\"http://healthyeating.sfgate.com/salt-intake-affect-urine-production-5863.html\" rel=\"nofollow\">Salt generally decreases urine production</a>. The author of this block quote is an RN, and this is inline with my understanding of natremia:</p>\n\n<blockquote>\n <p>To protect against the harmful effects of too much sodium in the\n bloodstream, the body utilizes a hormone regulation system. When too\n much sodium accumulates in the circulatory system, the posterior\n pituitary gland releases antidiuretic hormone. The hormone travels\n through the blood until it reaches the kidneys. Once it arrives, it\n triggers the kidneys to stop producing urine and re-absorb water back\n into the kidneys, which helps dilute the accumulated sodium. When too\n little sodium circulates in the bloodstream, the production of\n antidiuretic hormone ceases. As a result, the kidneys increase urine\n production until sodium concentration returns to a normal level.</p>\n</blockquote>\n\n<p>This is clearly related to fitness because:</p>\n\n<ol>\n<li><p>Sleep is directly tied to hormone regulation and production, which is where all catabolic and anabolic activity come from.</p></li>\n<li><p>A lot of fitness trends tend to focus on staying hydrated and reducing salt. </p></li>\n</ol>\n\n<p>Your body is doing exactly what it's supposed to do, which is regulating the sodium in your blood. I'm certainly not advising you to eat a spoon full of salt, but I would experiment with something like a few small salted pretzels and see what impact it has. </p>\n\n<p>If you eat some salted popcorn in the evening, I'd wager to guess that you'll have a relatively urine-free night.</p>\n\n<p>I've treated several people with <a href=\"https://en.wikipedia.org/wiki/Hyponatremia\" rel=\"nofollow\">hyponatremia</a>; and while you certainly aren't complaining of those symptoms and there is no reason to suggest you have it, it's worth reading up on to learn how salt, water, sweat, and urine production all work together. </p>\n"
}
] |
2015/12/20
|
[
"https://fitness.stackexchange.com/questions/28343",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18834/"
] |
28,352 |
<p>I signed up for a half marathon (there were half + full marathon races for the same event), taking place in April '16, and started training last week (Around 13 December). I'm not a regular runner (or exerciser in general), but I think I'm naturally physically inclined towards cardio activities. [Early 20s, male, 60-70kg, 170-180cm.]</p>
<p>As part of some <em>'beginner to half marathon'</em> schedule I'm following, I went for few 3milers throughout the week, and then yesterday went for a 5 miler. </p>
<p>But I ended up running a full 13.2mi because I was feeling pretty comfortable. Running a fairly easy, steady pace, I finished in 1hr 55mins. I was tired but happy, and not completely exhausted.</p>
<p>Bearing in mind I was training to simply <em>finish</em> a half marathon, I'm now slightly concerned that I set my goalposts too far apart. I want a target that is hard to achieve but feasible with enough training, and a bit of mental fairy dust.</p>
<p><strong><em>So:</em> Could I feasibly switch to running a full marathon in a respectable time</strong> <em>(which would be more of an impressive achievement in my eyes)</em>, <strong>with 15 weeks of training?</strong> If so, would I be looking to simply finish, or could I probably try a good time?</p>
|
[
{
"answer_id": 28345,
"author": "Dylan Wheeler",
"author_id": 18641,
"author_profile": "https://fitness.stackexchange.com/users/18641",
"pm_score": 2,
"selected": false,
"text": "<p>You should be hydrating all day long. This will help your body get the hydration it needs to repair your body after a work out. Drinking a lot a mere hour before working out does almost nothing; it's important to keep drinking.</p>\n\n<p>Do not resist the urge to drink after your workout. If you feel like you need a drink, take a drink. Note that hydrating all day long will allow you to afford to drink less after working out.</p>\n\n<p>You may also want to look into working out earlier in the evening before you go to bed if you can help it. That way you won't have to worry about needing to wake up during the night.</p>\n\n<p>Even the little things can help: use the bathroom right before you go to bed. Also make sure you're getting the doctor's recommended sleep times for your age.</p>\n"
},
{
"answer_id": 28351,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": true,
"text": "<p>This might get closed for being offtopic, but personally I disagree. Additionally, I don't think this is opinion-based at all, and that people who think that's the case are ignoring the medical evidence for urine production. That said:</p>\n\n<p>You may want to consider adding a small bit of salt to your diet and seeing what that does for you. <a href=\"http://healthyeating.sfgate.com/salt-intake-affect-urine-production-5863.html\" rel=\"nofollow\">Salt generally decreases urine production</a>. The author of this block quote is an RN, and this is inline with my understanding of natremia:</p>\n\n<blockquote>\n <p>To protect against the harmful effects of too much sodium in the\n bloodstream, the body utilizes a hormone regulation system. When too\n much sodium accumulates in the circulatory system, the posterior\n pituitary gland releases antidiuretic hormone. The hormone travels\n through the blood until it reaches the kidneys. Once it arrives, it\n triggers the kidneys to stop producing urine and re-absorb water back\n into the kidneys, which helps dilute the accumulated sodium. When too\n little sodium circulates in the bloodstream, the production of\n antidiuretic hormone ceases. As a result, the kidneys increase urine\n production until sodium concentration returns to a normal level.</p>\n</blockquote>\n\n<p>This is clearly related to fitness because:</p>\n\n<ol>\n<li><p>Sleep is directly tied to hormone regulation and production, which is where all catabolic and anabolic activity come from.</p></li>\n<li><p>A lot of fitness trends tend to focus on staying hydrated and reducing salt. </p></li>\n</ol>\n\n<p>Your body is doing exactly what it's supposed to do, which is regulating the sodium in your blood. I'm certainly not advising you to eat a spoon full of salt, but I would experiment with something like a few small salted pretzels and see what impact it has. </p>\n\n<p>If you eat some salted popcorn in the evening, I'd wager to guess that you'll have a relatively urine-free night.</p>\n\n<p>I've treated several people with <a href=\"https://en.wikipedia.org/wiki/Hyponatremia\" rel=\"nofollow\">hyponatremia</a>; and while you certainly aren't complaining of those symptoms and there is no reason to suggest you have it, it's worth reading up on to learn how salt, water, sweat, and urine production all work together. </p>\n"
}
] |
2015/12/21
|
[
"https://fitness.stackexchange.com/questions/28352",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7432/"
] |
28,353 |
<p>My workouts consist of weight-lifting followed by a moderate cardio session. I'm pretty used to it, but I have a growing concern; I'm visiting my folks for the holidays and I plan to stay there for 11 days. And I won't have access to a gym while over there. Is pure cardio enough for these 11 days? Or should I use stuff around the house to have something to lift? </p>
|
[
{
"answer_id": 28354,
"author": "Prashant Brall",
"author_id": 18848,
"author_profile": "https://fitness.stackexchange.com/users/18848",
"pm_score": 1,
"selected": false,
"text": "<p>I think best way is to go for HIIT (High Intensity Interval Training) along with some band exercise. HIIT is all about body weight training with no equipment, however the focus is on short bursts rather than long cardio exercises. Try these:</p>\n\n<ol>\n<li>Burpees</li>\n<li>Squats</li>\n<li>Pushups</li>\n<li>Jumping Lunges</li>\n<li>Vertical Jumps</li>\n</ol>\n\n<p>Do every exercise as hard as possible for 45 seconds and take a 15 seconds break and move to the next exercise. Try completing 3-5 sets of these exercise and you will melt away fat.</p>\n"
},
{
"answer_id": 28355,
"author": "Kneel-Before-ZOD",
"author_id": 7894,
"author_profile": "https://fitness.stackexchange.com/users/7894",
"pm_score": 3,
"selected": true,
"text": "<p><strong><em>If your workout session is limited to the gym, you need to be introduced into the world of Calisthenics</em></strong></p>\n\n<p>Let me whet your appetite with a few links: </p>\n\n<ul>\n<li>\n <a href=\"https://www.youtube.com/watch?v=GhfLNN4BloY\" rel=\"nofollow\">Bar Brothers</a> \n</li>\n<li>\n <a href=\"https://www.youtube.com/user/OfficialBarstarzz\" rel=\"nofollow\">Barstarzz </a>\n</li>\n</ul>\n\n<p>Essentially,</p>\n\n<ul>\n <li>Any strong, horizontal overhead bar is your equipment for building strong back, lats, arms, biceps, triceps, and shoulders via pull ups, chin ups, and muscle ups.</li>\n <li>Your staircase hand rails <em>(if it's narrow enough or putting two chairs across each other)</em> is your dip station to build bigger triceps and chest</li>\n <li>The floor is always available for for various types of push ups.</li>\n <li><a href=\"https://www.youtube.com/watch?v=BsaD-BadB9M\" rel=\"nofollow\">The floor is always available for core exercises.</a></li>\n <li>Fill up a 5 gallon bottle with water and you can perform front squats, one-arm bicep curl, and overhead press with it.</li>\n <li>A lot of neighborhoods <em>(especially in the US)</em> have playgrounds with bars. Go nuts!</li>\n</ul>\n\n<p>My point is simple: <strong><em>there are ample exercise equipment around you outside the gym; recognize them, use them, and you'll never be limited to the gym.</em></strong></p>\n\n<h2>Wait.....there's more!</h2>\n\n<ul>\n<li>If you have your personal dumbbells <em>(or an EZ curl bar with disc)</em> and you're driving to your folks, you can easily take those with you.</li>\n<li>While jogging is the de facto running mode, <strong><em>sprinting is a better way for you to keep in shape.</em></strong> Interweave sprinting with knee jumping for maximum cardio.</li>\n<li>Yoga and pilates are also wonderful alternatives. You can use the time to stretch your body, joints, and muscles.</li>\n</ul>\n\n<p>\n <strong><em>Where there's a way, there's a kickass way to stay in shape.</em></strong>\n</p>\n"
},
{
"answer_id": 28363,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 1,
"selected": false,
"text": "<p>Honestly, 11 days isn't going to destroy your gains and you may even benefit from the break. </p>\n\n<p>Consider just going for a run, to keep on schedule and not feel like garbage. You could also drop <a href=\"http://amzn.to/1Te4fSD\" rel=\"nofollow\">~$30 on a knock-off TRX</a>, or run to a playground somewhere and knock out some pullups. Or rig up the suspension trainer on a nearby tree. </p>\n\n<p>If you're doing real strength training in a gym, you're not going to be able to simulate that in any practical sense without a gym. </p>\n\n<p>Another real option, if you have the cash to drop (or have them already) would be a couple of heavy kettlebells. I'll use my 53LB for swings, snatches, and other such lifts. Tossing in some sprints, pushups, and pullups, it's not a bad workout.</p>\n"
}
] |
2015/12/21
|
[
"https://fitness.stackexchange.com/questions/28353",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
28,367 |
<p>For starters, I usually train specifically for maximal strength gains. As my strength has increased, I've trained to lift maximally using a belt. Unfortunately, I recently injured a couple of my floating ribs. Wearing a belt is now intolerable, so I am unable to train specifically for my goals. However, since I'm also currently in my bulking season (thank you, holidays), someone suggested I look into <a href="https://en.wikipedia.org/wiki/Hypertrophy-specific_Training" rel="nofollow">hypertrophy-specific-training</a>.</p>
<p>The basics of that protocol (from my understanding) is to perform each lift (or for each muscle group) more frequently, but to have a lower volume per workout (but an equivalent volume for the week). Is this protocol enough to maintain current maximal levels of strength (or minimize their loss), or is there a better protocol to achieve this goal?</p>
<p>Note: I have seen a doctor for my injury. I was told to merely avoid things that cause pain (so no belt) and to be mindful of my lifting habits. I wasn't told to stop lifting until my ribs heal.</p>
|
[
{
"answer_id": 28369,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>No, I would suggest in reading the follwing nice explanantions about the different types of training styles for different goals. </p>\n\n<p>On Hypertrophy: <a href=\"https://fitness.stackexchange.com/questions/2017/why-is-muscle-size-not-proportional-to-strength?lq=1\">Why is muscle size not proportional to strength?</a></p>\n\n<p>OnStrength focused Training (better neronal efficency) aka maximal strength: \n<a href=\"https://fitness.stackexchange.com/questions/7235/neural-adaptation-training-vs-hypertrophy-training?rq=1\">Neural Adaptation Training vs. Hypertrophy Training?</a></p>\n\n<p>If you plan to do it for a longer period of time, you could see some decrease in your maximal strength output. In that case I would say that you should at least spend two days for covering the basic lifts like Bench, Deads, Squats and Overhead to lift above 85% of you max weight to maintain your strength level.\nThere is a protocol covering this: P.H.A.T <a href=\"http://www.directlyfitness.com/store/p-h-a-t-training-layne-nortons-workout-system/\" rel=\"nofollow noreferrer\">http://www.directlyfitness.com/store/p-h-a-t-training-layne-nortons-workout-system/</a></p>\n\n<p>that you could use as an example or can give you an idea.\nHope that helps</p>\n"
},
{
"answer_id": 28371,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 3,
"selected": true,
"text": "<p>Your question can be answered by yes and no, depending on the level of your understanding of what strength is. Strength isn't a monotonously increasing quantity, it's a very chaotic variable that goes through deep valleys (when you are overreaching and accumulating a lot of fatigue through high volume training) and high peaks (when you are coming out of a successful <a href=\"http://www.jtsstrength.com/articles/2014/08/12/peaking-powerlifting/\" rel=\"nofollow\">peaking cycle</a>). There is an excellent blog post by Bryce Lewis called <a href=\"http://www.jtsstrength.com/articles/2014/05/28/landscape-training/\" rel=\"nofollow\">Peaks & Valleys</a> on that very topic.</p>\n\n<p>Most strength athletes spend a massive portion of their time in offseason training (searching for \"offseason powerlifting\" on Google yields a dozen fascinating results), which is usually hypertrophy specific. Research has shown that <a href=\"http://www.strengtheory.com/powerlifters-should-train-more-like-bodybuilders\" rel=\"nofollow\">the cross-sectional area of a muscle is the most direct predictor of its strength</a> and thus it stands to reason that increasing its size is the most reliable way to become stronger, in addition to the other benefits that it brings w.r.t health and longevity (bigger muscles can protect your joints in several physical activities, including lifting heavy weights, and help you maintain a leaner physique, which is good for both your lifespan and your quality of life).</p>\n\n<p>That being said, staying a long time in hypertrophy specific training will decrease the strength you can express <strong>at that instant</strong>. That doesn't mean that your muscles are becoming weaker, just that they adapt to the required demand and the required demand at that instant isn't to lift maximal loads. The strength will come back extremely fast with an appropriate intensification & realization/peaking cycle (do some research on block periodization if you want to learn more about that). You can help this happen faster by still practicing the sports-specific skills on which you would like to express your strength all throughout your hypertrophy cycle (so for instance, if you were training for a powerlifting meet, keeping a large portion of squat, bench press and deadlift along with your bodybuilding exercises during your hypertrophy cycle in order to practice your form with lower weights).</p>\n"
}
] |
2015/12/22
|
[
"https://fitness.stackexchange.com/questions/28367",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16204/"
] |
28,368 |
<p><a href="https://i.stack.imgur.com/Jy5cC.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/Jy5cC.jpg" alt="enter image description here"></a></p>
<p>How to build a descent muscular ripped physique at home? </p>
<p>I already know that physique achieved at home cannot be compared to the physique achieved at gym by lifting heave weights. But since gym is far far away from my home, financial instability, I cannot go to the gym. And as I have said I really don't have much money to keep buying dumbbells at home for the sake of progression overload, I am only relied to work on bodyweight exercises at home. </p>
<p>Also, I stay at a place where there is no park around to workout like the bar brothers, so my home is my only gym. I don't want to look like a massive guy (neither it is possible to be super massive by doing only calisthenics) nor do I want to look too much ripped. I just want to look fairly decent and muscular, a little sculpted body to be flaunted in beach and good arms. </p>
<p>To ask the question in much shorter way, I don't wanna get big like Arnold nor do I just want to be super ripped like Bruce Lee. A physique like hollywood actor Taylor Lautner would be my wish. </p>
<p>I am currently 17, weight around 65 kg and height 5'11. Currently, my target is to build a little more mass and look decent physique...a moderate muscular-cum-ripped physique. I dont wanna look skinny! Now I know that Lautner lifted heavy weights for the 30 pound of muscle mass that he gained and I don't have resource to work on weights but I do have some alternatives which i combine with my normal calisthenics. </p>
<p>I need a good routine and diet! To work by biceps, I take a backpack and do bicep curls and it gives tremendous pump. I do same for tricep skull crushers, lateral rises for shoulders, weighted push ups, weighted pull ups and weighted squats. I use the bag pack to progress the overload and workout in a gym-ush fashion but at home with bodyweight workouts and other alternate sources of weights. </p>
<p>In my current routine, I work my chest and legs thrice a week and arms, shoulders and lats thrice! A good routine would help me a lot and some suggestions. I dont wish to get very big! A physique like taylor lautner is my goal :) The picture of taylor lautner may depict the physique i want almost like!</p>
|
[
{
"answer_id": 28378,
"author": "Prashant Brall",
"author_id": 18848,
"author_profile": "https://fitness.stackexchange.com/users/18848",
"pm_score": 2,
"selected": false,
"text": "<p>High intensity interval training (HIIT) is the key and you can do it at home even if you have small space.I recommend buy a nice pullup bar something like this <a href=\"http://www.amazon.com/pull-up-bar/b?ie=UTF8&node=3408471\" rel=\"nofollow\">http://www.amazon.com/pull-up-bar/b?ie=UTF8&node=3408471</a> and work on some sort of workout plan. Have a look at feeletics <a href=\"https://www.freeletics.com/en?gclid=COnEwqHL8MkCFQxvvAodlXcONw\" rel=\"nofollow\">https://www.freeletics.com/en?gclid=COnEwqHL8MkCFQxvvAodlXcONw</a> and it's availabe in apple store and google play. If it's not free you can still find tons of HIIT exercises or you could build your own program once you get a hang of it. </p>\n\n<p>A typical exercise would be, do one exercise for 45 seconds with high intensity then rest for 15 seconds and move on to the next exercise. Perform 4-5 exercises as one circuit and complete 4-5 circuits.</p>\n\n<p>Sample circuit:-</p>\n\n<ol>\n<li>50 pushups</li>\n<li>20 chinups</li>\n<li>100 Squats</li>\n<li>40 Jump lunges</li>\n<li>60 mountain climbers</li>\n</ol>\n"
},
{
"answer_id": 28726,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>I can't speak from personal experience, still being a bit on the scrawny side and only recently having started the program, but <em><a href=\"http://rads.stackoverflow.com/amzn/click/B004GTLFNW\" rel=\"nofollow\">You Are Your Own Gym</a></em> by Mark Lauren comes with a fair amount of recommendations and you can see from his build that it apparently works. He includes both exercise programs and suggestions for diet in the book. There are apparently also apps and videos that he markets.</p>\n"
}
] |
2015/12/22
|
[
"https://fitness.stackexchange.com/questions/28368",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18854/"
] |
28,372 |
<p>Does it count as a set if you stand up after each repetition during deadlifts (to take a deeper breath and brace more properly) which also includes resetting your grip?</p>
<p>Background: I am training for powerlifting </p>
|
[
{
"answer_id": 28373,
"author": "john3103",
"author_id": 10879,
"author_profile": "https://fitness.stackexchange.com/users/10879",
"pm_score": 2,
"selected": false,
"text": "<p><strong>Yes, depending on your goals</strong></p>\n\n<p>Resetting your grip <em>likely</em> takes a bit of time, perhaps a few seconds, perhaps 10 or more. During this time, your hamstrings are (mostly) resting. This changes the results of the exercise somewhat.</p>\n\n<p>From a hypertrophy standpoint, the more you are 'resting' between reps, the more you're losing a bit of Time-Under-Tension, which means the muscles will have a little bit less stimulus to grow. </p>\n\n<p>From a strength standpoint, the more you rest the more muscle-fibers will be ready-to-fire, so you'll have more strength to pull with. </p>\n\n<p>In other words, if you're taking enough time to reset your grip so that your 5x5 protocol is becoming more of a 1x25 protocol, it's going to change what you get out of your workout. </p>\n"
},
{
"answer_id": 28375,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>John's answer is correct - all in all, it's hypertrophy (TUT) vs strength (rest).</p>\n\n<p>I just wanna add that it's a matter of how long the stoppage lasts, and not the reason that made you stop (as long as you're remaining in the starting position). e.g. resetting your grip is equal to stopping for a breath.</p>\n\n<p>There is no definition for how long the bar should lay on the floor between reps, but I'd say that the process of stabilizing yourself in the starting position and start getting up shouldn't take more than 2.5 seconds. <a href=\"https://www.youtube.com/watch?v=BArzbunIKCg\" rel=\"nofollow\">Here</a>'s a very random example I found that represents a good resting time between sets (1.5-2 seconds). When you go really heavy, for a set of 2 or 3 reps, the resting time goes up to 4-5 seconds, as I saw in some pro's videos.</p>\n\n<p>One last thing to mention, in competitions they perform 1 rep at a time, so for this subject your training habits don't matter.</p>\n"
},
{
"answer_id": 28376,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 4,
"selected": true,
"text": "<p>It's a <strong>dead</strong>lift, meaning the weight should be dead on the floor. Touch-and-go or otherwise bouncing around is not a deadlift. </p>\n\n<p>Personally, I relax my grip and reset on every rep. My hands don't come off the bar, but I open my fingers, ensuring that the weight is indeed dead on the floor. </p>\n\n<p>The extra second this adds to each set is negligible and the benefit to ensuring proper form far outweighs any loss. You also need to breathe between reps, and the bottom relaxed position is the perfect spot to dump the air in your lungs, get a nice breath, breath that out, then get another, hold it in, tighten the abs, get your chest up, and pull. </p>\n\n<p><a href=\"http://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/9166-pause-squat-reps.html\" rel=\"nofollow\">From Mark Rippetoe</a>:</p>\n\n<blockquote>\n <p>If you are working with enough weight that you need multiple breaths\n to get each rep, take them, but don't just stand there and pray that\n the next rep will be easier. If you need 2 or 3 between, take them.</p>\n</blockquote>\n\n<p>So for those 2-3 breaths between reps, you have plenty of time to relax your grip, brace for your next lift, and make sure you're lifting clean. </p>\n\n<p>If you're deadlifting near your 5RM, your biggest concern should be proper form. If that takes you 1 second, 5 seconds, or 10 seconds, take the time. </p>\n\n<p>Regarding standing up in between, that might be a bit excessive, but if it's what you require to nail your form, then do it. For me, I don't want to get my hands off the bar and I want to stay mentally in dead-lift mode. When I stand up without a bar in my hand, I'm done with my set.</p>\n\n<p>The problem I could see with standing up is that you are probably moving your feet as well, so you'll be fully resetting between each rep. If that's a net positive for you, causing you to have dialed in form, good breathing, and hit your numbers, then by all means stand up. But if standing up is a bit too much of a \"break\" as it is for me, then it might not be serving you well. </p>\n"
}
] |
2015/12/22
|
[
"https://fitness.stackexchange.com/questions/28372",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18292/"
] |
28,381 |
<p>I am a 14 year old male. I am overweight and weigh about 60 kg. My height is 5feet 5inches . I want to develop muscle and loose fat for which I have bought a pair of fixed dumbbells 3 kg each. Can anyone suggest exercises with these to build muscle and get into shape? Also, are these weights sufficient? I cant do pushups /pullups. Also for how long will I be able to use these? Please help.</p>
|
[
{
"answer_id": 28382,
"author": "Prashant Brall",
"author_id": 18848,
"author_profile": "https://fitness.stackexchange.com/users/18848",
"pm_score": 2,
"selected": false,
"text": "<p>For fat loss and maximum muscle gain you will have to do compound exercises 3-4 times a week combined with proper nutrition. Have a look at this exercise <a href=\"https://www.youtube.com/watch?v=Jih2uiAhl6A\" rel=\"nofollow\">https://www.youtube.com/watch?v=Jih2uiAhl6A</a>. You can also do the following exercises with dumbbells however you might need some more dumbbells with different weights to target different muscles of your body.</p>\n\n<ol>\n<li>Dumbbell Bench Press</li>\n<li>Bent Over Dumbbell row</li>\n<li>Dumbbell Flyes</li>\n<li>Arnold Dumbbell Press</li>\n<li>Dumbbell Alternate Curls</li>\n<li>Dumbbell Alternate Hammer Curls</li>\n<li>Dumbbell Squats</li>\n<li>Dumbbell Lunges</li>\n<li>Dumbbell Romanian lunges</li>\n<li>Dumbbell Shrugs</li>\n</ol>\n\n<p>Just do a google \"image search\" of the above exercises and you will be able to understand how it performed.</p>\n\n<p>Combine the above exercises with any kettlebell movement with high intensity and you have a perfect combination for fat loss and muscle gain.</p>\n\n<p>Remember when it comes to weigh loss,gym is only 30% rest is nutrition.</p>\n"
},
{
"answer_id": 28383,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<ol>\n<li><p>In order to lose weight, you need to be in calorie deficit. According to your parameters, your daily calories intake for functioning is around 1950-2000 per day, so as long as you'll consume less, you lose weight. When performing aerobic training (running, swimming, cycling, etc) you burn more calories and thus your calorie deficit increases. Strength training will also help for two reasons:</p>\n\n<ul>\n<li>Muscles require more calories than fat for maintenance, thus your required intake increases.</li>\n<li>You burn calories during strength training as well (though much less than in aerobic training).</li>\n</ul>\n\n<p>There are more parameters to take into account (for example, body adaption), but that's the general idea. You don't have to perform any sports in order to lose weight, but it definitely helps, and has more positive effects on your body.</p></li>\n<li><p>In order to develop muscles, you need to stimulate your muscles, cause them damage and thus encouraging your body to support them and make them bigger and stronger. This is also not a simple topic to sum up in one paragraph, but my main suggestion for you is to have a plan. The web is full of beginner's plans, and some of them may be even bodyweight-based.</p>\n\n<p>As long as you're not going to the gym, these are (in my opinion) the most essential bodyweight exercises. Each of them has dozens of versions:</p>\n\n<ul>\n<li>Pushups</li>\n<li>Pullups</li>\n<li>Planks (rather than crunches, though you can still do it)</li>\n<li>Bench dips</li>\n</ul>\n\n<p>Find a version of each exercise that you're able to perform, preferably at least 8 reps. For example, here's a video of <a href=\"https://www.youtube.com/watch?v=1vsWC6ao_To\" rel=\"nofollow\">16 pullup variations</a>, from easy to insane. Find your level in these variations.</p>\n\n<p>If you wanna use dumbbells wisely, one set is not enough in the long term. You should build your own set, or, which is much easier, register the nearest gym.</p></li>\n</ol>\n"
},
{
"answer_id": 28403,
"author": "Willi Mentzel",
"author_id": 18292,
"author_profile": "https://fitness.stackexchange.com/users/18292",
"pm_score": 0,
"selected": false,
"text": "<p>With 14 I would not worry about gaining muscle. Just do cardio (running, cycling, swimming) for times up to 1h or more. Start with 20min and work your way up.</p>\n\n<p>You can start building muscle when you are 16-18. Testosterone levels are low at your age which won't yield noticeable results, because building muscle is even in the optimal age range a really slow process.</p>\n"
}
] |
2015/12/23
|
[
"https://fitness.stackexchange.com/questions/28381",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18372/"
] |
28,386 |
<p>Further to the question <a href="https://fitness.stackexchange.com/questions/6105/bench-press-grip-width">Bench press grip width</a>, i have noticed that if the width is closer, muscles on my right hand close to my shoulders (sorry as i am unsure what they are called however someone suggested it may have to do with my rotator cuffs) hurt and i am unable to lift as heavily. </p>
<p>If the width is sufficiently far apart, the pain isn't as acute and i am able to lift heavier. </p>
<p>It is my understanding that a closer width bench press targets the chest more effectively however how do i avoid further aggravating the pain, increase strength and build muscle?</p>
|
[
{
"answer_id": 28387,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>If you have trouble with the close-grip bench press, but you want to target the pectoralis muscles more intensively, I'd suggest you implement some flies into your program instead, while working on your possible injury.</p>\n\n<p>The chest fly can be done with dumbells or cables, and can be done standing up, or lying down on a bench. Alternatively there are machines for this as well, and they're found at pretty much any gym.</p>\n\n<p>The pain is likely to stem from poor flexibility in the shoulders. This can be worked on by getting into the habit of properly warming up, and doing some light dynamic stretching before your workouts. Personally, I warm up shoulders and chest by doing shoulder dislocators (which isn't as bad as it sounds), and some arm rotations.</p>\n\n<p>The dislocators look like this. They can alternatively be done with a stick. With a sufficiently wide grip, you won't have any problems with this.</p>\n\n<p><a href=\"https://i.stack.imgur.com/X6evB.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/X6evB.jpg\" alt=\"enter image description here\"></a></p>\n"
},
{
"answer_id": 28388,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>Based on you not knowing what your shoulder muscles are called, I'm going to take a guess that you're not really doing any shoulder exercises to speak of, or at least over-emphasizing your bench press. </p>\n\n<p>A good rule of thumb for shoulder health is to <a href=\"http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html\" rel=\"nofollow\">overhead press</a> at least as often, and more like twice as often, as you bench press. Additionally, you'll want to be exercising the back of your shoulder (posterior deltoid) via things like the <a href=\"http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html\" rel=\"nofollow\">rear delt raise</a> and <a href=\"http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html\" rel=\"nofollow\">bent over row</a>. </p>\n\n<p>Most of the shoulder pain I've seen in the gym traces back to poor shoulder development. <a href=\"http://www.exrx.net/Kinesiology/Weaknesses.html\" rel=\"nofollow\">EXRX has a good page on common muscular weaknesses</a>, roughly half of which are related to shoulders. </p>\n\n<p>In short, to fix your bench press, you should look towards your shoulder strength.</p>\n"
},
{
"answer_id": 28393,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>As you asked how to avoid, remove the pain and increasing strength, for the causes I cant really say anything without seeing what you do. The usual suspects are already covered in the answers by Eric and Alec ... flexibility and or weak shoulders and I agree on the recommendations (i personally dont like flys as I dont see much benefits from them).\nI would like to give you some ideas on additional exercises that may help in your situation.</p>\n\n<ul>\n<li>One arm bench press (heavy) with max ROM </li>\n<li>Dips with weight (close and elbows wide)</li>\n<li>weighted push ups </li>\n<li>Bent over rows with the same grip with as your bench (try to keep the torso as close to 90° as you can without loosing form)</li>\n<li>strict Military presses (elbows in front and false grip - makes it more wrist friendly)</li>\n<li>band pull aparts (plenty of them after wprkout)</li>\n<li>face pulls (plenty of them after workout not heavy!)</li>\n</ul>\n\n<p>I hope that helps in getting some ideas.</p>\n"
},
{
"answer_id": 28397,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 2,
"selected": false,
"text": "<p>One thing that can happen as you bring your hands in is the tendency to shift your shoulders forward to compensate for being in an unnatural position. That tendency is something that you much not fall in to.</p>\n\n<p>Keep in mind:</p>\n\n<ul>\n<li>You have a hand placement that allows <em>you</em> to lift the most weight</li>\n<li>Every inch closer or farther apart will diminish your ability somewhat</li>\n<li>At the extremes, your ability to move the bar diminishes quickly</li>\n</ul>\n\n<p>That said, you know when a hand placement is not good when:</p>\n\n<ul>\n<li>Your shoulders come off the bench (this is how most bench related shoulder injuries happen)</li>\n<li>Your forearms can no longer be perpendicular to the ground</li>\n<li>You experience pain with no prior injury</li>\n</ul>\n\n<p>You can get the effects of varying your bench grip without the pain. As you change the hand position you'll notice that the bar will hit a different area on your chest. The following guidelines will be good for someone without the experience to know when to go beyond them:</p>\n\n<ul>\n<li>You will be strongest when the bar is in contact with your body somewhere between your solar plexus and your nipple line at the bottom position.</li>\n<li>Narrower grips move the bar down your chest.</li>\n<li>Wider grips move the bar up your chest.</li>\n<li>If you want to use a grip that is either narrower or wider than that range, do not force yourself to use full range of motion\n\n<ul>\n<li>Keep your shoulders back and in contact with the bench at all time</li>\n<li>Reduce the weight on the bar and go for more reps</li>\n<li>If you feel pain in a position, you've gone too far.</li>\n</ul></li>\n</ul>\n\n<hr>\n\n<p><strong>Bench Press Instructions</strong></p>\n\n<p>Probably the best explanation I've run across is Paul Carter's \"Developing Your Raw Bench\" series. He explains body position, bar position, arm position, etc. in greater detail than space provides here.</p>\n\n<ul>\n<li><a href=\"http://www.lift-run-bang.com/2011/11/developing-your-raw-bench-part-1.html\" rel=\"nofollow\">Developing Your Raw Bench Part 1</a>: basics of bench press set up</li>\n<li><a href=\"http://www.lift-run-bang.com/2011/12/developing-your-raw-bench-part-2.html\" rel=\"nofollow\">Developing Your Raw Bench Part 2</a>: discussion of grip and assistance work</li>\n<li><a href=\"http://www.lift-run-bang.com/2011/12/developing-your-raw-bench-part-3.html\" rel=\"nofollow\">Developing Your Raw Bench Part 3</a>: example programming</li>\n</ul>\n\n<p>Just a little caveat here: I don't support all of Paul Carter's positions, particularly for people relatively new to lifting. However, his treatment of the bench press as a lift is really spot on and he stays out of dogmatism with this series. You'll get the most mileage out of the first two articles in the series. I believe there are videos as well as still pictures.</p>\n"
}
] |
2015/12/23
|
[
"https://fitness.stackexchange.com/questions/28386",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18308/"
] |
28,410 |
<p>I know there are tons of apps for keeping track of your running performance, but most of them seem to share data with third parties, which I really don't like!</p>
<p>Are there apps that respect one's wish for privacy of data but still allows you to track and analyze your runs (distance, time, heart rate etc.)? Ideally all data should be stored on my phone only and then manually exported to a pc/mac...</p>
<p>BTW. If it matters, I do have a POLAR H7 BLUETOOTH SMART and an iphone 6. </p>
|
[
{
"answer_id": 28387,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>If you have trouble with the close-grip bench press, but you want to target the pectoralis muscles more intensively, I'd suggest you implement some flies into your program instead, while working on your possible injury.</p>\n\n<p>The chest fly can be done with dumbells or cables, and can be done standing up, or lying down on a bench. Alternatively there are machines for this as well, and they're found at pretty much any gym.</p>\n\n<p>The pain is likely to stem from poor flexibility in the shoulders. This can be worked on by getting into the habit of properly warming up, and doing some light dynamic stretching before your workouts. Personally, I warm up shoulders and chest by doing shoulder dislocators (which isn't as bad as it sounds), and some arm rotations.</p>\n\n<p>The dislocators look like this. They can alternatively be done with a stick. With a sufficiently wide grip, you won't have any problems with this.</p>\n\n<p><a href=\"https://i.stack.imgur.com/X6evB.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/X6evB.jpg\" alt=\"enter image description here\"></a></p>\n"
},
{
"answer_id": 28388,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>Based on you not knowing what your shoulder muscles are called, I'm going to take a guess that you're not really doing any shoulder exercises to speak of, or at least over-emphasizing your bench press. </p>\n\n<p>A good rule of thumb for shoulder health is to <a href=\"http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html\" rel=\"nofollow\">overhead press</a> at least as often, and more like twice as often, as you bench press. Additionally, you'll want to be exercising the back of your shoulder (posterior deltoid) via things like the <a href=\"http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise.html\" rel=\"nofollow\">rear delt raise</a> and <a href=\"http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html\" rel=\"nofollow\">bent over row</a>. </p>\n\n<p>Most of the shoulder pain I've seen in the gym traces back to poor shoulder development. <a href=\"http://www.exrx.net/Kinesiology/Weaknesses.html\" rel=\"nofollow\">EXRX has a good page on common muscular weaknesses</a>, roughly half of which are related to shoulders. </p>\n\n<p>In short, to fix your bench press, you should look towards your shoulder strength.</p>\n"
},
{
"answer_id": 28393,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>As you asked how to avoid, remove the pain and increasing strength, for the causes I cant really say anything without seeing what you do. The usual suspects are already covered in the answers by Eric and Alec ... flexibility and or weak shoulders and I agree on the recommendations (i personally dont like flys as I dont see much benefits from them).\nI would like to give you some ideas on additional exercises that may help in your situation.</p>\n\n<ul>\n<li>One arm bench press (heavy) with max ROM </li>\n<li>Dips with weight (close and elbows wide)</li>\n<li>weighted push ups </li>\n<li>Bent over rows with the same grip with as your bench (try to keep the torso as close to 90° as you can without loosing form)</li>\n<li>strict Military presses (elbows in front and false grip - makes it more wrist friendly)</li>\n<li>band pull aparts (plenty of them after wprkout)</li>\n<li>face pulls (plenty of them after workout not heavy!)</li>\n</ul>\n\n<p>I hope that helps in getting some ideas.</p>\n"
},
{
"answer_id": 28397,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 2,
"selected": false,
"text": "<p>One thing that can happen as you bring your hands in is the tendency to shift your shoulders forward to compensate for being in an unnatural position. That tendency is something that you much not fall in to.</p>\n\n<p>Keep in mind:</p>\n\n<ul>\n<li>You have a hand placement that allows <em>you</em> to lift the most weight</li>\n<li>Every inch closer or farther apart will diminish your ability somewhat</li>\n<li>At the extremes, your ability to move the bar diminishes quickly</li>\n</ul>\n\n<p>That said, you know when a hand placement is not good when:</p>\n\n<ul>\n<li>Your shoulders come off the bench (this is how most bench related shoulder injuries happen)</li>\n<li>Your forearms can no longer be perpendicular to the ground</li>\n<li>You experience pain with no prior injury</li>\n</ul>\n\n<p>You can get the effects of varying your bench grip without the pain. As you change the hand position you'll notice that the bar will hit a different area on your chest. The following guidelines will be good for someone without the experience to know when to go beyond them:</p>\n\n<ul>\n<li>You will be strongest when the bar is in contact with your body somewhere between your solar plexus and your nipple line at the bottom position.</li>\n<li>Narrower grips move the bar down your chest.</li>\n<li>Wider grips move the bar up your chest.</li>\n<li>If you want to use a grip that is either narrower or wider than that range, do not force yourself to use full range of motion\n\n<ul>\n<li>Keep your shoulders back and in contact with the bench at all time</li>\n<li>Reduce the weight on the bar and go for more reps</li>\n<li>If you feel pain in a position, you've gone too far.</li>\n</ul></li>\n</ul>\n\n<hr>\n\n<p><strong>Bench Press Instructions</strong></p>\n\n<p>Probably the best explanation I've run across is Paul Carter's \"Developing Your Raw Bench\" series. He explains body position, bar position, arm position, etc. in greater detail than space provides here.</p>\n\n<ul>\n<li><a href=\"http://www.lift-run-bang.com/2011/11/developing-your-raw-bench-part-1.html\" rel=\"nofollow\">Developing Your Raw Bench Part 1</a>: basics of bench press set up</li>\n<li><a href=\"http://www.lift-run-bang.com/2011/12/developing-your-raw-bench-part-2.html\" rel=\"nofollow\">Developing Your Raw Bench Part 2</a>: discussion of grip and assistance work</li>\n<li><a href=\"http://www.lift-run-bang.com/2011/12/developing-your-raw-bench-part-3.html\" rel=\"nofollow\">Developing Your Raw Bench Part 3</a>: example programming</li>\n</ul>\n\n<p>Just a little caveat here: I don't support all of Paul Carter's positions, particularly for people relatively new to lifting. However, his treatment of the bench press as a lift is really spot on and he stays out of dogmatism with this series. You'll get the most mileage out of the first two articles in the series. I believe there are videos as well as still pictures.</p>\n"
}
] |
2015/12/25
|
[
"https://fitness.stackexchange.com/questions/28410",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18881/"
] |
28,418 |
<p>I am trying to improve my deadlifts. One trouble area is the bottom of the deadlift when I just pick up the barbell and my back wants to round--though I resist that. I want to figure out what muscle/muscle group it is that works at the bottom of the deadlift to stabilize the back and prevent it from rounding? I want to find exercises to strengthen those muscles. </p>
|
[
{
"answer_id": 29109,
"author": "JaredW82",
"author_id": 19550,
"author_profile": "https://fitness.stackexchange.com/users/19550",
"pm_score": 2,
"selected": false,
"text": "<p>First and foremost ensure that you are using the proper lifting techniques. This means you should be able to lift in slow, controlled movements as opposed to jerky and unstable movements. If your new to lifting, you may see lifters who are capable of working out with 85% of their 1RM and you may struggle with 85%. Keep in mind that they may have been doing it a long while and that they have conditioned their <strong><a href=\"http://www.ptdirect.com/training-design/anatomy-and-physiology/skeletal-muscle-roles-and-contraction-types\" rel=\"nofollow noreferrer\">antagonist, synergists, and fixators muscles</a> to be able to control the weight better.</strong> This is essential to preventing injury.</p>\n\n<p>The deadlift involves many muscles and stabilizers, so the answer to your question likewise involves may different muscles but often there are <a href=\"http://stronglifts.com/deadlift/\" rel=\"nofollow noreferrer\">lifting techniques</a> that will help as well. <a href=\"http://stronglifts.com/deadlift/\" rel=\"nofollow noreferrer\">This</a> is a great site for information on proper techniques for deadlift. </p>\n\n<p>One technique to avoid rounding is to simply take a <strong>wider stance</strong>. This will naturally make your back want to be less rounded. I am not suggesting the sumo stance, although you can try this and see how it feels. I am suggesting to try a stance that places your feet slightly wider than your shoulders. </p>\n\n<p>Another technique is to incorporate <strong>'pause Deadlifts'</strong> into your workouts. See illustration:</p>\n\n<p><a href=\"https://i.stack.imgur.com/gLIpO.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/gLIpO.jpg\" alt=\"Pause Deadlift\"></a></p>\n\n<p>Pick up your weight just a few inches off the ground and pause for a few seconds. This will have the effect of forcing your body to be in the right position and help strengthen your supporting muscles <strong>(the Synergists and Fixators)</strong> and thereby help you maintain proper form as you progress in weight, but don't do these with a lot of weight. </p>\n\n<p>Lastly, if you increase the strength and flexibility hamstrings, along with the all the other muscles involved, this will improve your control over your form. See Deadlift anatomy illistration:\n[<img src=\"https://i.stack.imgur.com/Q8AQj.jpg\" alt=\"Deadlift Anatomy[3]\">\nAlso the antagonist muscles are helpful in controlling the weight as you come back down. If you struggle with maintaining proper form and controlling the weight coming down then also consider strengthening the antagonists. </p>\n\n<p>More on proper lifting techniques:<br>\n<a href=\"http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/\" rel=\"nofollow noreferrer\">http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/</a></p>\n"
},
{
"answer_id": 29112,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>There's a lot of them. At first blush, you have the <a href=\"https://en.wikipedia.org/wiki/Erector_spinae_muscles\" rel=\"nofollow noreferrer\">erector spinea</a> muscles which you can imagine like a bundle of angel hair pasta running along the sides of your vertebrae. </p>\n\n<p>But left alone, there's no way the erector spinea can accomplish this since the lower attachment point is the <a href=\"https://en.wikipedia.org/wiki/Sacrum#Articulations\" rel=\"nofollow noreferrer\">sacrum</a>. The pull on the sacrum is countered by the <a href=\"https://en.wikipedia.org/wiki/Gluteus_maximus_muscle\" rel=\"nofollow noreferrer\">glutes</a>. </p>\n\n<p>Collectively, everything from your <a href=\"https://en.wikipedia.org/wiki/Deltoid_muscle\" rel=\"nofollow noreferrer\">posterior deltoids</a> to your heels is affectionately known as your <a href=\"http://boxlifemagazine.com/strengthening-your-posterior-chain/\" rel=\"nofollow noreferrer\">posterior chain</a>, because like a chain any given single link is irrelevant unless it can rely on its neighboring link to be steadfast.</p>\n\n<p>Specifically answering this in your question:</p>\n\n<blockquote>\n <p>I want to figure out what muscle/muscle group it is that works at the\n bottom of the deadlift to stabilize the back and prevent it from\n rounding? I want to find exercises to strengthen those muscles.</p>\n</blockquote>\n\n<p>This answer can vary for a lot of people depending on their body dimensions, level of training, and deadlift form. Longer femurs, a bar too far away from your shins, and a gym career of out-of-balance broscience lifting will cause a very different set of challenges than someone who's been attacking the problem directly and following <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a solid strength training program</a> for some time. </p>\n\n<p>Some key pointers I would give anyone for deadlifting:</p>\n\n<ol>\n<li>Keep your chest up. Don't drop your hips. If your chest is up, your back is probably plenty flat. </li>\n<li>Use the Valsalva technique. Hold a bunch of air in your lungs, and tighten your abdominals like you're readying for a sucker punch to the gut. <a href=\"https://fitness.stackexchange.com/a/28479/7091\">This isn't going to increase your strength, but it will increase your safety and cause you to have a strong brace up front</a>.</li>\n<li>Focus on engaging your abs. If you're doing it right, your abs will be a smidge sore after deadlifting, in the beginning at least. </li>\n<li>Try to \"screw\" your feet into the floor. Don't let your feet move, but apply force like you're trying to rotate your toes outward while keeping your heels planted. This will cause your glutes to engage in a serious way. </li>\n<li>Tight abs. Tighter. </li>\n</ol>\n"
}
] |
2015/12/26
|
[
"https://fitness.stackexchange.com/questions/28418",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/9909/"
] |
28,419 |
<p>Due to an injury to my right knee, it precludes me from activities such as running and jogging as it places considerable strain and intensity which results in pains. </p>
<p>Since i have gained weight since the accident, i am attempting to lose fat by increasing my heart rate using squats and walking lunges with weights followed by push-ups and mountain climbers. </p>
<p><strong>This is my current regime</strong></p>
<p><strong>Parallel squats</strong></p>
<p>4 sets and 10 repetitions - 132 pounds/60 kilograms of parallel squats supported by a bench. I used the bench to signal squatting depth as well as to prevent further injury to my knee. </p>
<p><a href="https://i.stack.imgur.com/vB4yD.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/vB4yD.jpg" alt="enter image description here"></a></p>
<p><strong>Walking lunges</strong></p>
<p>4 sets - 38 pounds/17 kilograms similar to the form <a href="https://www.youtube.com/watch?v=8OYsCRAb5c4" rel="nofollow noreferrer">here</a>. The distance varies. The way i measure this is approximately 10 steps in total. </p>
<p><strong>Push-ups</strong></p>
<p>4 sets and 10 repetitions of diamond push-ups followed by 30 second mountain climbers</p>
<p>4 sets and 10 repetitions of decline push-ups followed by 30 second mountain climbers.</p>
<p>I am however unsure if this is an effective way to lose body fat and build muscle. </p>
<p>I understand that diet plays a critical role and am attempting to cut back on sugars including natural such as fruits. I have however found that this is resulting in a loss of energy. My diet mostly consists of vegetables and legumes and as little white rice i can get away with. I don't take other carbs such as breads, pastas, etc. I also limit the intake of cheese and creams e.g. coconut. </p>
<p><strong>EDIT</strong></p>
<p>It has been pointed out that my post may be a duplicate of the post on the differences <a href="https://fitness.stackexchange.com/questions/19114/aerobic-vs-anaerobic-for-better-fat-loss">between aerobic an anaerobic exercises</a>. I would like to point to the specific question of whether the exercises i am performing will help lose fat as opposed to the differences. </p>
|
[
{
"answer_id": 28423,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>Yes they can, I even would recommend doing them as a circle and shortening the rest period. ex. One set squat one set push ups one set lunges - rest 60secs and repeat. You might want to have a look at barbell complexes in addition for some more combination ideas... ex: <a href=\"https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique\" rel=\"nofollow\">https://www.t-nation.com/training/screw-cardio-four-complexes-for-a-shredded-physique</a></p>\n"
},
{
"answer_id": 28443,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 0,
"selected": false,
"text": "<p>The short answer to your question is Yes. However, having said that, it's a little more complicated than just substituting an exercise. You'll need to determine your <a href=\"http://www.hanford.gov/health/?page=112\" rel=\"nofollow\">target heart rate</a> for an effective fat burning workout. And since <a href=\"http://www.livestrong.com/article/453845-ways-to-lose-weight-without-running/\" rel=\"nofollow\">muscle burns more calories than fat</a>, adding a strength training program to build muscle should help.</p>\n\n<p>And, now, the hard part. I think you'll find you need to perform the exercises you've indicated in a slightly different way. For example, adding strip sets or <a href=\"https://en.wikipedia.org/wiki/Drop_set\" rel=\"nofollow\">drop sets</a> should help keep your heart rate elevated. You may also want to try <a href=\"http://www.muscleandfitness.com/workouts/workout-routines/fat-busting-superset-workout-0\" rel=\"nofollow\">Supersets</a>. However you decide to structure your training, the goal should be to keep your heart elevated enough to burn fat. A good heart rate monitor should help with that. Of course, all of this means nothing if you do not maintain a clean, healthy diet.</p>\n"
}
] |
2015/12/26
|
[
"https://fitness.stackexchange.com/questions/28419",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18308/"
] |
28,420 |
<p>Having watched videos such as those by <a href="https://www.youtube.com/user/JDCav24" rel="nofollow">Athlean-x</a>, the common theme appears to be progressive overload while increasing repetitions. </p>
<p>However, someone I met seems to be doing the exact opposite however, and he has gained considerable mass and a leaner body. </p>
<p>His regime is as follows (generalized):</p>
<ul>
<li>15 minute cardio - either incline walk or run</li>
<li>4 sets/20 repetitions of bench presses, dumb-bells, etc with no overload i.e. For example, he simply lifts 132 pounds/60 kilograms when performing a bench press and does not progressively overload. </li>
</ul>
<p>I do appreciate everyone is different, however I don't find it easy when there appear to be so many variations to the advice and recommendations. </p>
<p>What is the rule of thumb or what is recommended as being the best approach when you are wanting to lose weight and gain muscle?</p>
|
[
{
"answer_id": 28421,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": true,
"text": "<p>Please do not make the mistake in becoming a 'template hopper', just stick to your SL 5x5 program you started and stay with it for as long as you see progress. You will gain muscle and even loose fat if your diet is clean. Dont look at what the others may have done and use their regime as everybody is different. What works for him might not work for you.</p>\n\n<p>Eric Kaufmann has given you a nice answer and advice on one of your questions about pec-specific training.\nI could write some magic-fat burning-turn-you-in to hulk-program... in 30 days.\nBut that would be a lie.</p>\n\n<p>The only general rule of thumb I personally can give you, and this is the only regime that works: Eat clean, train hard, dont miss a training session and the most difficult. .. be patient. The results will come, it just takes some time.</p>\n\n<p>You can do some swimming or prowler work for additional 'fat burning' boost between your training days but remember that rest and recovery is as important as training. </p>\n"
},
{
"answer_id": 28433,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>There are no certain rules/methods to be considered \"ideal\". Each of the recommendations you see in videos & articles are based on research assumptions that may conflict (for example, progressive overloading means a very proper warmup and preparation for the final sets, but in contrast you may \"waste\" too much energy in these mid sets), but still most of them make sense, so the best way to test them is by trying and seeing if it's good for you (calculable gains as well as your general feeling). As long as you're satisfied with your program's results, in numbers and in the mirror, keep going, and keep in mind that results should be tested in the long term.</p>\n\n<p>In addition to the rule #1 of dedication (diet and training), I follow a general recommendation by Arnold who says that you basically need to \"surprise\" your body since it gets used to your sessions over time. It means that you should change your plan and methods from time to time, sometimes the exercises order, sometimes the weight/reps for a set and sometimes the whole program. One of his videos where he mentions this can be found <a href=\"https://www.youtube.com/watch?v=o9zCgPtsups\" rel=\"nofollow\">here</a>.</p>\n"
}
] |
2015/12/26
|
[
"https://fitness.stackexchange.com/questions/28420",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18308/"
] |
28,435 |
<p>The title says all, I'm a <strong>male</strong>, <strong>5%</strong> body fat, <strong>18 years</strong> smoker that is already struggling to eat enough to <strong>earn muscle with minimal fat gain</strong> on a <strong>clean bulk diet</strong> <em>(relying on supplements only when can't fulfill my needs and no junk food)</em> but I also practice martial arts and my cardiovascular system can't keep up to my necessities. I can get out of breath like when you run a lot just by doing legs or abs exercises and doing too much heavy exercises without rest between them.</p>
<p>So which exercises would have the <strong>best ratio</strong> of calorie spent to improvement on cardio measurements such as <strong>VO2 max</strong>?</p>
<p>Or in other words, which HIT will be the most "hard" to my heart and lungs with less calories spent?</p>
<p>I'm sure must be any studies, empirical evidence or hard data comparing the results of many HIT training methods, to see which is most effective?</p>
<p><strong>Observations</strong> : Ideally I would like to spend at most <strong>20-30 minutes</strong> for this 3-4 a week, the less the better.</p>
<p><strong>Goals :</strong> My first goal is muscle growth. I'm on a gray area about working on <strong>muscle growth</strong> and <strong>fat control</strong>, and at same time improving my cardiovascular system, that's why I'm asking here, its essential to know things like to build a routine that's optimal according to my goals and desires and that is not at odds with others goals. I'll measure how long I can keep my heart rate at 80% and my <strong>V02 Max</strong> weekly. ( I appreciate any tips on better measurements I could use) </p>
|
[
{
"answer_id": 42256,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n <p>So which exercises would have the best ratio of calorie spent to improvement on cardio measurements such as VO2 max?</p>\n</blockquote>\n\n<p>Skipping, running in general, but skipping is <a href=\"https://www.healthline.com/health-news/why-you-should-skip-for-exercise-instead-of-run\" rel=\"nofollow noreferrer\">is better</a></p>\n"
},
{
"answer_id": 44458,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 1,
"selected": false,
"text": "<p>First of all, I highly doubt that you're actually 5% bodyfat. I have above average muscularity and you can see veins all over my body and I'm still not at 5% bodyfat, I am around 8%. Being at 5% is (for the vast majority of people) unhealthy and unsustainable. So if you really are only 5% bodyfat, that probably one of the issues here. Try going up to 8 or 10% to see if that brings positive changes.</p>\n<p>That being said, based on your post it sounds like <strong>the problem lies not in your cardiovascular system, but in the fact that you smoke and eat too little.</strong> You mention that your cardiovascular system can't keep up with your necessities, what do you base that on? How do you know it's your cardiovascular system that is the problem?</p>\n<p>I would suggest you try to stop smoking and eat more calories. Do you have any estimate of how many calories you consume on a daily basis? Try adding 300 calories on top of that and see what the result is when you consume that for about a month. If you notice significant positive changes you know you're on the right path, if not, you can make more changes.</p>\n"
}
] |
2015/12/27
|
[
"https://fitness.stackexchange.com/questions/28435",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15362/"
] |
28,438 |
<p>I have been working out at home for a few months with mostly successful results. I just came back from a shoulder injury that I'm pretty sure was caused by improper form in both bench press and dips: I was pushing my shoulders forward during the movements instead of pulling them backwards having a scapular contraction.</p>
<p>I'm going to come back to the gym after my injury and this time I'd like to make sure that I don't mess my body up again doing anything wrong. At this point, it's not completely clear to me if I should have a scapular contraction while bench pressing only, or also while doing dips, OH press, DL, rows, and pretty much any exercise. </p>
<p>In other words, is there any exercise where having a scapular contraction is actually advised against?</p>
|
[
{
"answer_id": 28439,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 4,
"selected": true,
"text": "<p>The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people.</p>\n\n<p>Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position.</p>\n\n<p>A couple caveats:</p>\n\n<ul>\n<li>Dips adds a vertical dimension you have to protect against. Engage your lats, and keep the shoulder socket neutral.</li>\n<li>Deadlifts you can get to a point where you can lift more than you can fully retract your shoulder blades. I wouldn't get too dogmatic on that lift. On these, focus more on engaging your lats.</li>\n</ul>\n\n<p>It's less about the scapular retraction than it is keeping the ball socked of the shoulder in the middle of the joint. Retracting the scapula is easier to understand than engaging your lats on a number of these lifts, but I do find that more effective as the weights get heavier.</p>\n"
},
{
"answer_id": 28440,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>I dont think that there is a general approach, there are some practical advices and each person need to test the effiziency and benefit of them.\nHere are some recommendations that I follow, they might help you too:</p>\n\n<ul>\n<li><p>I contract while benching the whole movement through as I feel more stable, I also focus on keeping the shoulders low (away from the ears)</p></li>\n<li><p>While Overhead pressing I contract only on the upper half of the press during the locker out and try to have my biceps as close to my ears as possible.</p></li>\n<li><p>while deadlifting I only focus on having the breast up and the lats contracted to have the spine in a 'natural' position as much as I can.</p></li>\n<li><p>during barbell rows I contract at the upper part of the movement as closer the bar to my breast I contract</p></li>\n<li><p>for dips I actually focus only on keeping the elbows close to my body and not going down more then 90° as I am more keeping my body errect so my shoulders dont get any problems but I dont think that a scapulae contraction makes sense here.</p></li>\n</ul>\n\n<p>So from my point of view it makes sense for all Overhead movements and flat benching. </p>\n"
},
{
"answer_id": 28618,
"author": "BaronPostureFitness",
"author_id": 19034,
"author_profile": "https://fitness.stackexchange.com/users/19034",
"pm_score": 1,
"selected": false,
"text": "<p>My name is Ben and I'm a posture Alignment Therapist and Personal Trainer. I've had the same issue you have had about 5 years ago before I learned the ins and outs of correcting postural position. Bellow I will discuss briefly why you are having this problem and what cues you should look at, pertaining to your own body, that is causing this issue...</p>\n\n<p>Shoulder issues are generally a direct result of shoulder position. In your case, it was more than likely improper shoulder position while lifting, causing to over use of your shoulders as oppose to your chest and back (the prime movers for these push and pull exercises). </p>\n\n<p>Often times people that have a rounded shoulder position due to dysfunctional posture have a difficult time attaining a neutral shoulder position. What needs to happen before you lift is corrective exercises that address this shoulder position, often times also addressing other related postural issues such as kyphosis (thoracic rounding) and lardosis (excessive curve of the lumbar spine), as well as other postural dysfunctions that may be leading the improper loading of your shoulders during these movements. Everything is connected and related, so you must look at your overall postural position. </p>\n\n<p>The first step would be to look at yourself in the mirror and analyze where the imbalances are in your structure. Are your shoulders rounded? Do you have forward head position? Is one of your shoulders higher than the other? Is one of your shoulders rotated more forward than the other? Do you have an elevated hip? Do you have one hip that is rotated forward? Do you have an anterior pelvic tilt or a posterior pelvic tilt? Are your feet everted or inverted as oppose to neutral? There are other aspects to look at, but these will keep you busy in thought and research for now in how to address these dysfunctions leading to the compensation that caused your injury. </p>\n\n<p>The key is to bring your body back into balance to attain a more ideal postural position. Once this occurs, your body will start to find proper function within movement in whichever exercise you are doing. As a positive consequence to addressing your overall posture, your shoulder should be able to heal faster because you will no longer be over using the wrong muscles through compensatory patterns.</p>\n\n<p>I know I threw allot at you, so don't hesitate to ask further questions... </p>\n\n<p>Ben</p>\n"
},
{
"answer_id": 28619,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 1,
"selected": false,
"text": "<p>I don't retract my shoulderblades fully, but engage pretty forcefully the muscles that retract the scapulae in most major exercises: front squat, back squat, deadlift, overhead press, pull-ups, and so on. If you're rounding your upper back forward during any of those then something is weak and wrong.</p>\n"
}
] |
2015/12/28
|
[
"https://fitness.stackexchange.com/questions/28438",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16789/"
] |
28,447 |
<p>For the last few years, I have found that if I don't exercise regularly, especially movements where my back is involved, I'm experiencing back pain and stiffness in the morning after waking up.</p>
<p>I know that it's probably related to my age and due to structural exhaustion from heavy manual labour to some point, but it would be interesting to know why only in the morning and why it is gone if I do my Deads and presses regularly.</p>
|
[
{
"answer_id": 28620,
"author": "BaronPostureFitness",
"author_id": 19034,
"author_profile": "https://fitness.stackexchange.com/users/19034",
"pm_score": -1,
"selected": false,
"text": "<p>Age certainly has a role in your back pain, but I would move more towards your daily routine over a number of years as to why your current state is a painful and stiff one when waking up. Once upon a time when you were young and spry, you had less miles, thus there was less spinal compression and use overall upon your joints and structure. As time goes on, not only does gravity set in, but the repetitiveness of your job and habits lead to a creaky existence over time, similar to that of a car not being properly serviced. Also like an old car not being serviced, it has trouble starting in the morning, but once it gets going, it runs through movement. Keeping with this car metaphor, a car that is taken care of \"properly\" runs strong and powerful for a long time. </p>\n\n<p>Your remedy is to do daily hip, spinal and shoulder mobility corrective exercises (based on your current postural position) to unlock your body over time. I say over time because it took you many years to attain your current state, thus change won't happen over night. If you start on this process, over time, your mornings won't be so painful and stiff. If allowed to re-find proper function, your body will find its way back. </p>\n"
},
{
"answer_id": 28627,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": 3,
"selected": true,
"text": "<p>I hurt my back in a football injury in 8th grade. Speared right in the middle of lower back. Was out a few days and have now had the exact same problem that you have for the past 20 years. My family has pictures of me stretching out and dying in lines at DisneyWorld because I wasn't able to workout on vacation. </p>\n\n<p>Why do you feel better? Blood flow and muscles expanding and contracting. I find that even if I do an \"arms\" day that my back feels a little better after lifting, but not nearly as good as after I squat. And definitely no where near as good after I run - hard (do about 4.75 miles 30 mins - not record breaking but good for a 200lb meathead).</p>\n\n<p>What do I suggest? </p>\n\n<ul>\n<li><p>Get your body in better balance. Whether it is tight hams or quads or gluts your lower back will face the brunt of your poor flexibility. Also make sure that you keep you muscles in sync. If your back is much stronger than your chest you will bow and put pressure on areas of the lower back. Our bodies like symmetry.</p></li>\n<li><p>if you aren't looking to get bigger than vary your workouts and concentrate on less weight, more reps, and better form. Often you can do this squatting and deadlifting by giving yourself just 60 seconds rest per set. Years ago I was squatting well over 600... I had a workout where I did 5 sets x12 at 245. Got them all in in less than 10 minutes. I found that this was much harder than my heavy days and I literally couldn't move the first few times I did it. The point is it emphasized working my legs instead of doing a shitload of weight and my whole body is pounded.</p></li>\n<li><p>Do cardio that stretches your core. If you have lower back issues I suggest only running on grass or a treadmill. Also you should focus on your stride. The longer your stride the more you stretch out your hams and lower back. If you are lifting a lot running more than twice a week might not be doable. I suggest some sort of nautilus or elliptical that has a large range of motion for your legs (I know this rules 90% of them out), walking on an incline, or a real stair stepper machine. </p></li>\n<li><p>start doing core movements a few times a week. Doing good mornings may seem anti-intuitive but doing them with really light weight (start with bar) a couple times a week can not only strengthen your lower back but also stretches your legs. And obviously you should hit your abs a few times a week (feet off floor exercises).</p></li>\n</ul>\n\n<p>Your lower back issue in all likely hood is caused by a small amount of disc movement. When you work out your muscles force them back into a good place - for you. The fact is the situation will probably get worse as you get older. You will have to start incorporating smart lifting methodology, specialized cardio and core routine, along with a stretching (yoga) routine to offset the effects of aging and the years of pounding you have put on your discs. </p>\n\n<p>I would also add that it really really helps to find a chiropractor that specializes in athletes. I used to go to doctors that talked about surgery and if not surgery told me everytime my back hurt to not do anything at all for 4-6 weeks (yep that made it much worse). A good sports chiropractor that understands that you are going to be active can help with alignment and stretching exercises and also deal with the 1-2 times a year your workouts don't fix the soreness.</p>\n"
}
] |
2015/12/29
|
[
"https://fitness.stackexchange.com/questions/28447",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18502/"
] |
28,454 |
<p>I use a machine in my apartment's gym that is similar to this:
<a href="http://www.exrx.net/WeightExercises/BackGeneral/LVNarrowGripSeatedRowH.html" rel="nofollow">http://www.exrx.net/WeightExercises/BackGeneral/LVNarrowGripSeatedRowH.html</a></p>
<p>I've found that muscles around ** where the medium and lower trapezius are (possibly those muscles themselves) tend to tire much faster than my lats and are sore more the next days. I don't feel I'm getting a good lat workout because of this. </p>
<blockquote>
<blockquote>
<p>Any tips to use more lats and less of the muscles around that area? </p>
</blockquote>
</blockquote>
<p>If it helps at all, my goals aren't muscle building or health perse. My main goals are to get thinner and smaller in most of my body except get a V shape from wider lats and shoulders. So if I lost fat and all of my muscles got smaller except lats, maybe upper pecs, and medial/rear delts which I hope to make bigger that would be great. There are benefits to being lighter on your feet. </p>
|
[
{
"answer_id": 28455,
"author": "Sparafusile",
"author_id": 35,
"author_profile": "https://fitness.stackexchange.com/users/35",
"pm_score": 0,
"selected": false,
"text": "<p>If you want to target the lats specifically, try switching to pulldowns instead of rows. Rows are more of a compound exercise whereas pulldowns, especially wide grip, will target the lats. You can also try wide grip pullups for the same effect.</p>\n\n<p>If you're simply going for aesthetics, this should be fine, but realize that you may end up causing muscle imbalances that can cause posture and other health problems down the road. It's always a good idea to choose compound exercises in order to make sure all the muscles are exercised to avoid injury.</p>\n\n<p>My suggestion would be to stick with the rows, but add the pulldowns to target the specific muscles you want. Don't neglect your chest either - exercise both the pull and push muscles to avoid back problems.</p>\n"
},
{
"answer_id": 28474,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<ul>\n<li>try to keep your shoulders down and not contraction the shoulder blades </li>\n<li>keep your elbows close to the body</li>\n<li>try to find a grip where you 'feel' that the movement is targeting the muscles you want to work on </li>\n<li>focus on the muscles you train </li>\n</ul>\n"
},
{
"answer_id": 28477,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>If you watch the animation that you posted closely, I think you'll see two important adjustments to consider. </p>\n\n<ul>\n<li>First, make sure that the seat is correctly placed to target the\nlats. You'll notice in that animation that the top of the chest pad\nis at the top of the chest. That's a good guide for adjusting the\nseat. You don't want the seat too high or too low. You'll need to\nplay with it until you get the correct feel in the lats.</li>\n<li>Second, as shown in the animation, it's important to keep your chest\nin contact with the front pad for as long as you can during the\nmovement. Failure to do so will encourage other muscles to assist in\nthe training load. That may be what you're experiencing in the\ntraps.</li>\n</ul>\n\n<p>Lastly, some seated row machines have a handle that would allow you vary the grip. If yours has multiple grips, I would suggest you try that.</p>\n"
}
] |
2015/12/30
|
[
"https://fitness.stackexchange.com/questions/28454",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18876/"
] |
28,456 |
<p>So, my mother got me a copy of Mark Lauren's <em>You Are Your Own Gym</em> book, and I'm trying his workout plan. For the first week, everything is done as "ladders" where the plan is to do one rep, rest, two reps, rest, etc, until you've hit a number of repetitions where you feel failure might happen in subsequent sets, then do n-1 and so on down to one rep. He says that the rest period should be equal to the work period in length, and the ladder should take 7.5 minutes (if you finished a ladder before then, you start back at 1). The thing is, I was trying it with pushups and I barely made my way through two repetitions of the ladders (first time, with a high of five and the second one with a high of three) before my arms were rubbery enough that I couldn't get a single rep in.</p>
<p>Since each pushup was taking only a little more than a second, the rest periods were short too. I didn't even feel like I could exit the push-up position without running out of time. Should I be taking more time in between? Only count the time from when I'm out of position? Should there be rest periods in between ladders?</p>
<p>I know he has various DVDs and an app for his program, but I'm loathe to put more money in if the answer is simple.</p>
|
[
{
"answer_id": 28460,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": true,
"text": "<p>I think the reason is how you perform the push-up. You can do them as a Martial Artist and you are focusing on quick burst with near zero resistence on the 'down' movement or you see this as a strength and body building exercise where you focus on where the muscles have a longer time under tention.</p>\n\n<p>However, you should do your push-ups in a controlled motion ex. all the way with the same tempo (you can force yourself slowing down if you try to pull your hands together during a rep)\nor\nYou can do them explosively on the way up but slow (two second or more) when going down.</p>\n\n<p>In general I personally prefer the second one with YAYOG and I tend to do the rest by feel ex. when the hardest burn inside the muscles stops I continue.</p>\n\n<p>Hope that helps.</p>\n"
},
{
"answer_id": 33560,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>In addition to mitro's answer above, about how I needed to do the pushups more deliberately, I also picked up the phone app, and learned that I was likely shorting myself for rest periods. Assuming a second per pushup, I was counting slowly backwards for the number of pushups, but it was at least a second going down, and one going up, so I was getting half of the rest I was supposed to be.</p>\n"
}
] |
2015/12/30
|
[
"https://fitness.stackexchange.com/questions/28456",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8039/"
] |
28,461 |
<p>I'm absolutely new to fitness and want to start exercising. So which should I start first? I want to build lean masculine body.</p>
|
[
{
"answer_id": 28465,
"author": "Ron Collins",
"author_id": 18928,
"author_profile": "https://fitness.stackexchange.com/users/18928",
"pm_score": 3,
"selected": false,
"text": "<p>Both cardio and strength training can be an excellent way to improve your physique, it all depends on what you like to do. Lean muscular body mass can be done by doing cardio for say 30 minutes a day and focus on 45 minutes of moderate to intense strength training. </p>\n\n<p>At first start out with light weight until you get a feel of the weight, you can then gradually increase weight.</p>\n\n<p>If you are not a big fan of cardio, you can try decreasing rest intervals with strength training keeping the rest between sets to around a minute, this works well letting you burn fat and increase muscle.</p>\n\n<p>One training method I have implemented recently myself that has helped me not only drastically increase strength, it has also helped me increase lean muscle mass. It has been practiced by famous bodybuilders like Mike Mentzer and Dorian Yates, its called <a href=\"http://steroidreviewer.com/high-intensity-training-hit/\" rel=\"noreferrer\">HIT training</a>, also known as \"high intensity training\". The important thing is regardless of what training method you decide to adopt is to be consistent and you will achieve your gains, it just takes time.</p>\n"
},
{
"answer_id": 41557,
"author": "Marcus",
"author_id": 32674,
"author_profile": "https://fitness.stackexchange.com/users/32674",
"pm_score": 1,
"selected": false,
"text": "<p>As for a beginner, I'd suggest you do both: Cardio and strength all-in-one!</p>\n\n<p>This can be achieved on the <strong>spinning bike</strong> (by increasing its resistance), on the <strong>step machine</strong> or on the <strong>rowing machine</strong>.</p>\n\n<p>Also, <strong>hill climbing</strong> (essentially running upwards) is considered cardio and strength as well, just read my post about hill climbing <a href=\"https://fitness.stackexchange.com/questions/41528/is-it-healthy-to-climb-upstairs-9-storeys-everyday/41534#41534\">here</a>.</p>\n"
}
] |
2015/12/30
|
[
"https://fitness.stackexchange.com/questions/28461",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18923/"
] |
28,486 |
<p><a href="https://i.stack.imgur.com/XTbhc.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/XTbhc.jpg" alt="enter image description here"></a></p>
<p>If this position is wrong?
and when bringing the weight down, Do i need to rest bar on my chest slightly?</p>
|
[
{
"answer_id": 28489,
"author": "Ron Collins",
"author_id": 18928,
"author_profile": "https://fitness.stackexchange.com/users/18928",
"pm_score": 2,
"selected": false,
"text": "<p>While you will see a lot of people doing this it is incorrect form, especially if you are lifting heavy weight, your feet should be planted firmly on the floor and will help you maintain your balance.</p>\n"
},
{
"answer_id": 28491,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<ol>\n<li>This form is wrong because your stability is bad. It's very important to keep a stable & core-involved position during your bench press, which means contracting your abs and keeping your feet on the ground, pushing through your heels. Personally, I can affirm that my bench quickly improved by about 10 pounds since I started following this approach.</li>\n<li>It depends on your goal. If you're training goal is developing pure strength, it may help, but then your should consider doing dead press (<a href=\"https://www.youtube.com/watch?v=jk4Lu4VOmXA\" rel=\"nofollow\">here's</a> a video example). If your main goal is hypertrophy, there are better approaches.</li>\n</ol>\n"
},
{
"answer_id": 28495,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": true,
"text": "<p>This position is as much wrong as it is correct.</p>\n\n<p>If your goal is pure hypertrophy or you want to focus more on just the pecs and shoulders this type of 'style' is better also it does not have much impact on your spine. Please take care to keep the elbows closer to your body then the guy on the Image as it is healthier for your shoulders.</p>\n\n<p>If your goal is strength, you should consider a different 'style' and treat the bench press as a whole body movement. Therefore you have to use your legs and a tight back. There are a lot of different youtube Videos out there and you should find the correct form for you.</p>\n\n<blockquote>\n <p>The truth is actually quite simple – both ways can be valuable in your training, depending on your goal...\n <a href=\"http://angrytrainerfitness.com/2012/01/fitness-fact-or-fiction-bench-press-feet-up-or-down/\" rel=\"nofollow\">http://angrytrainerfitness.com/2012/01/fitness-fact-or-fiction-bench-press-feet-up-or-down/</a></p>\n</blockquote>\n\n<p>In general there is no prescription on what the correct form is, try to find it out for your goal and body and work on it. </p>\n\n<p>The important part is to always think of shoulder and back development too, as people nowadays neglect the body Parts that are not visible in the mirror, but are important for muscular balance and health.</p>\n"
}
] |
2016/01/02
|
[
"https://fitness.stackexchange.com/questions/28486",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10751/"
] |
28,487 |
<p>What kind of exercise is most beneficial, if I am spending most of my time sitting in the office?</p>
<p>I have been working out for quite some time, with 60% of my workout targeted on pectorals and thighs.</p>
<p>Now, things have changed and I want to change my workout routine to suit my current lifestyle.</p>
|
[
{
"answer_id": 28497,
"author": "Andres Mejia",
"author_id": 18920,
"author_profile": "https://fitness.stackexchange.com/users/18920",
"pm_score": 3,
"selected": true,
"text": "<p>I spend most of my time at a computer, and consequently developed some <em>really</em> bad posture. What fixed it were a host of exercises that required <strong>thoracic extension</strong>, and compound movements that recruit multiple muscle groups simultaneously. Great options are:</p>\n\n<ol>\n<li><p><strong>Conventional deadlift</strong>: With proper form, (shoulder blades pulled back and low, neutral spine) I don't think that there is a faster way to fix \"slumped shoulders.\"</p></li>\n<li><p><strong>Bent over rows</strong>: A similar idea, but get your back in check, so that everything starts to work properly again.</p></li>\n<li><p><strong>Overhead press/ front squats</strong> Help develop core stability, by forcing your body to keep balance. Esp. front squat, since the weight is displaced from your center of gravity, core strength and shoulder flexibility are essential if you want to keep good form and lift heavy weights.</p></li>\n<li><p><strong>Pull ups</strong>: I do pull ups absolutely every day, wider grip, chest flared a little bit, and keeping your core tight. Excellent exercise for overall development.</p></li>\n</ol>\n\n<p>Good luck and happy lifting</p>\n"
},
{
"answer_id": 28503,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>The most important exercise if you're sitting in the office all day is <a href=\"http://www.mensjournal.com/health-fitness/exercise/a-five-minute-walk-could-undo-an-hour-of-sitting-20141009\" rel=\"nofollow\">regular short walks on the hour</a>. Sitting has been shown to have negative effects on circulation in the legs <a href=\"http://www.lifehack.org/articles/lifestyle/why-sitting-is-killing-you.html\" rel=\"nofollow\">which has a subsequent effect on mortality</a>, but a short walk seems to solve the problem entirely. I've seen suggestions of 10 minutes every six hours, 5 minutes every hour... I personally just take a quick circuit of the office, generally refilling my coffee cup or water bottle at the same time so that I look busy.</p>\n"
}
] |
2016/01/02
|
[
"https://fitness.stackexchange.com/questions/28487",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10751/"
] |
28,496 |
<p>I haven't really exercised for quite a few years now and I'd like to get back on the bandwagon this year starting with some treadmill running (along with some other gym based things like ellipticals and bikes)</p>
<p>What type of running shoes would be good for an amateur runner with extremely flat feet? What types of things should I be considering when looking for shoes?</p>
|
[
{
"answer_id": 28563,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": true,
"text": "<p>I don't think there's any particular shoe you'd need, but a couple of things you won't need:</p>\n\n<ul>\n<li>Waterproofness. You're inside on a treadmill.</li>\n<li>Offroad / trial runners. They're generally heavier and can handle more traction which you won't need.</li>\n<li>High mileage rubber. The treadmill surface is much softer than a road, so you really don't need the durability.</li>\n</ul>\n\n<p>Other than that, any running shoe that works for you in general would be fine. </p>\n"
},
{
"answer_id": 28644,
"author": "Steven McDermott",
"author_id": 19102,
"author_profile": "https://fitness.stackexchange.com/users/19102",
"pm_score": 0,
"selected": false,
"text": "<p>A running shoe is a running shoe, but find the one that fits to your foot and your stride correctly. The assumption is the way you run on a treadmill will be the same as inside. Go to a store and try a few on and run around a bit in them, even if it looks a bit silly, just find the one that you feel wont cause injury.</p>\n"
},
{
"answer_id": 28645,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": 0,
"selected": false,
"text": "<p>Just to add to Eric's answer the two most important things I look for in a running shoe - I am all treadmill due to nasty shin issues I get running on hard surfaces - are:</p>\n\n<ul>\n<li><p>light weight</p></li>\n<li><p>cushioning</p></li>\n</ul>\n\n<p>Stability, how well the shoe is made (toe/heel forms), and all the extra stuff is really nothing to worry about since you aren't cutting, your shoes are scuffing, you aren't hitting potholes, and such. So I have been buying some running shoes lately that I would have never bought before if I were running outdoors as a lot of the new ones especially from Nike and Adidas have virtually no ankle support.</p>\n"
}
] |
2016/01/03
|
[
"https://fitness.stackexchange.com/questions/28496",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18955/"
] |
28,498 |
<p>My local gym has dumbbells up to 30 kgs. I can bench several multiples of that. How to do progressive flys and DB presses with this limitation?</p>
<p>(There is a pec fly machine, but it tops out at 80 kgs)</p>
<p>(I tried making my own DBs with short bars and collars, but the weights slide off)</p>
|
[
{
"answer_id": 28501,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>You can use resistence bands or substitute with weighted dips while keeping the elbows 'out' - not close to the body.</p>\n\n<p>Also consider to use a small belt or rope with what you can hang more weight to the dumbell you are currently using.</p>\n\n<p>Weighted wide push-ups or weighted trx flys or furniture glider push ups simulate the same movement.</p>\n"
},
{
"answer_id": 28507,
"author": "Prashant Brall",
"author_id": 18848,
"author_profile": "https://fitness.stackexchange.com/users/18848",
"pm_score": 0,
"selected": false,
"text": "<p>I will recommend doing pyramid training with the weights i.e. Do 8-10 reps of flys with 30 kgs ( or whatever you are comfortable with). After that with no rest pick 20 kgs dumbbell and try doing 8-10 reps, then move to 15 kgs and so forth till you get to 1 kgs dumbbell and you can't do any further. </p>\n\n<p>If this is too easy drop off weights by 2 kgs every set and focus on form and perform each rep slowly with full control and balance. Not only you will feel the real burn in your muscles but you will quickly build strength and definition.</p>\n"
},
{
"answer_id": 28512,
"author": "PmanAce",
"author_id": 6625,
"author_profile": "https://fitness.stackexchange.com/users/6625",
"pm_score": 1,
"selected": false,
"text": "<p>Depends what your goals are, possibly you don't need to even do flies or db press. Normal barbell bench and dips could do the trick.</p>\n"
},
{
"answer_id": 28518,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 0,
"selected": false,
"text": "<p>Weigths in my gym only went up to 40kg, most guys who could do more than that would put 4, 6, 8 or 10kg dumbells on top of the 40kg ones. You could also try out other exercises. A similar exercise to chest press is Barbell Benchpress, it also won't limit you in the range of weigth.</p>\n\n<p>Keep up the good work!</p>\n"
},
{
"answer_id": 31231,
"author": "Drakes",
"author_id": 15682,
"author_profile": "https://fitness.stackexchange.com/users/15682",
"pm_score": 1,
"selected": true,
"text": "<p>I solved this by asking a partner (or just a random person) to press down on the dumbbells during the lifting or the negative phase. This burns so good, plus I made new gym friends.</p>\n"
}
] |
2016/01/03
|
[
"https://fitness.stackexchange.com/questions/28498",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15682/"
] |
28,499 |
<p>How am I losing weight now?</p>
<p>so, when I started working out, I went from a 44 inch waist to a 39.5, with a weight loss from 92 to 87 kgs. Ever since that, I pretty much quit working out. Whenever I did workout, it was not serious and got my heart beating barely enough. Eventually, I thought I was doomed to be fat and could not lose weight no matter what I did.</p>
<p>So, recently I went aboard. While I was there, I noticed my jeans were slightly loose now. I chose to ignore the fact until later. When I came back, I started drinking green tea. Its been about 62 days since I came back. I took green tea every day at about an average of 3 cups. Then later on I have purchased a treadmill. It has been 42 days since I've been running on it, and now my waist is 33.7. </p>
<p>Why wasn't I able to lose this weight before? Was there something wrong with my metabolism?</p>
|
[
{
"answer_id": 28572,
"author": "Adrian Bryant",
"author_id": 13420,
"author_profile": "https://fitness.stackexchange.com/users/13420",
"pm_score": 0,
"selected": false,
"text": "<ol>\n<li><p>did you have a set plan? if not see <a href=\"http://www.nowloss.com/how-to-lose-weight.htm\" rel=\"nofollow\" title=\"How to Lose Weight Fast in 2 steps\">which of these 9 plans</a> best fits your lifestyle so you can consistently stick to a regular plan</p></li>\n<li><p>what was your calorie intake? if you don't know then that could be a reason for unexplained weight loss so again see #1 for a solid plan</p></li>\n<li><p>your workout. how did it differ in intensity, time and etc.</p></li>\n<li><p>other factors like did you spend more time in the cold or under 66 F where your metabolism increases? Or did you lower your carb and increase your protein intake to flush out excess water</p></li>\n</ol>\n\n<p>It could be any number of reasons but you need to STICK to something.</p>\n"
},
{
"answer_id": 28576,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 2,
"selected": false,
"text": "<p>It's hard to say because you don't give very precise information, but if I had to hasard a guess I would say that you experienced a combination of factors:</p>\n\n<ul>\n<li>Slightly elevated lifestyle expenditure: maybe you just moved more. Add to that consistent aerobic training and even if you \"only\" ran on it 20 to 25 minutes a day, it still builds up a large caloric deficit over time (especially if you are overweight)</li>\n<li>Slightly healthier lifestyle: you mentioned drinking green tea. Did it replace something else, like sweet soda? or treats? Not only does tea have some health benefits on its own, it's doubly the case when it takes the place of something that is less good (like a hot chocolate, or a starbucks capuccino, etc.)</li>\n<li>You experienced what is called the \"whoosh\" effect among people used to diet/cut weight. Weight loss doesn't always happen linearly and quite often tends to slow down, stall, and then happen as a burst after a refeed, due mainly to water retention.</li>\n</ul>\n"
}
] |
2016/01/03
|
[
"https://fitness.stackexchange.com/questions/28499",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18956/"
] |
28,504 |
<p>I'm looking for effective exercises to strengthen the entire core while minimizing stress and flexing on the lower back.</p>
<p>No exercises recommended here will be performed without a doctor's approval so please make recommendations freely. </p>
|
[
{
"answer_id": 28572,
"author": "Adrian Bryant",
"author_id": 13420,
"author_profile": "https://fitness.stackexchange.com/users/13420",
"pm_score": 0,
"selected": false,
"text": "<ol>\n<li><p>did you have a set plan? if not see <a href=\"http://www.nowloss.com/how-to-lose-weight.htm\" rel=\"nofollow\" title=\"How to Lose Weight Fast in 2 steps\">which of these 9 plans</a> best fits your lifestyle so you can consistently stick to a regular plan</p></li>\n<li><p>what was your calorie intake? if you don't know then that could be a reason for unexplained weight loss so again see #1 for a solid plan</p></li>\n<li><p>your workout. how did it differ in intensity, time and etc.</p></li>\n<li><p>other factors like did you spend more time in the cold or under 66 F where your metabolism increases? Or did you lower your carb and increase your protein intake to flush out excess water</p></li>\n</ol>\n\n<p>It could be any number of reasons but you need to STICK to something.</p>\n"
},
{
"answer_id": 28576,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 2,
"selected": false,
"text": "<p>It's hard to say because you don't give very precise information, but if I had to hasard a guess I would say that you experienced a combination of factors:</p>\n\n<ul>\n<li>Slightly elevated lifestyle expenditure: maybe you just moved more. Add to that consistent aerobic training and even if you \"only\" ran on it 20 to 25 minutes a day, it still builds up a large caloric deficit over time (especially if you are overweight)</li>\n<li>Slightly healthier lifestyle: you mentioned drinking green tea. Did it replace something else, like sweet soda? or treats? Not only does tea have some health benefits on its own, it's doubly the case when it takes the place of something that is less good (like a hot chocolate, or a starbucks capuccino, etc.)</li>\n<li>You experienced what is called the \"whoosh\" effect among people used to diet/cut weight. Weight loss doesn't always happen linearly and quite often tends to slow down, stall, and then happen as a burst after a refeed, due mainly to water retention.</li>\n</ul>\n"
}
] |
2016/01/03
|
[
"https://fitness.stackexchange.com/questions/28504",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18963/"
] |
28,505 |
<p>One of the approaches for gaining muscle mass is to do exercises to failure. Obviously some of the exercises can be quite dangerous if doing them without a spotter, like bench-presses. Others can be just "messy" like squats or pull-overs where you'd have to drop the barbell on the floor behind you without really knowing where the barbell might land. </p>
<p>I'm exactly in this situation, i working on building mass and i don't have a spotter. So i'm doing supersets instead. </p>
<p>So, my question is: </p>
<p>Is it as effective replacing one exercise done to failure with a superset consisting of the first exercise done till 1-3 reps to failure and immediately followed by another exercise targeting the same muscle?</p>
<p>Examples:</p>
<ol>
<li>Bench press to failure --> Bench press (stop 1-3 reps before failure) + Dumbbells fly</li>
<li>Squats to failure --> Squats + Dumbbells lunges</li>
<li>Barbell shoulder press to failure --> Barbell shoulder press + Shoulder press in a machine</li>
</ol>
<p>EDIT (for clarification): Since i've just started on my mass building, i don't have plateau issue (yet). </p>
|
[
{
"answer_id": 28514,
"author": "Max Goodridge",
"author_id": 18976,
"author_profile": "https://fitness.stackexchange.com/users/18976",
"pm_score": 1,
"selected": false,
"text": "<p>In short, yes. It does depend a lot on what you have been doing in the past and whether you're starting to plateau. If this is the case then you will probably notice that you will have much better workouts by changing up your sets and rep ranges as much as possible. Remember you can always alternate or do both.</p>\n\n<p>As for which is actually better, that is debatable. Different things can work better for different people. I would suggest that you should try both and find what works best for you. Sorry I cannot give you a more definitive answer.</p>\n"
},
{
"answer_id": 28520,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 0,
"selected": false,
"text": "<p>Depends on your goals, if it is to build muscle and look good, you would probably use more exercises, because they will build different muscles from different sides. If you trying to become good at one exercise, I would recommend to do as much as you can of that exercise.</p>\n\n<p>Keep up the good work!</p>\n"
},
{
"answer_id": 28529,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>In that case I liked drop-sets as you will be able to exhaust the muscle as effective as with all out sets. But will be able to handle the weight on your own.\nExample:</p>\n\n<ol>\n<li><p>Do your work sets ex. 3 sets with your usual weight (1-2 reps shy to failure)</p></li>\n<li><p>4th set take 10 kg of the bar and do as much reps as possible to 1 rep shy to failure.</p></li>\n<li><p>Continue removing weight from the bar the next sets and do the same rep scheme as with the 4th set until you are doing the last set with the bar only.</p></li>\n<li><p>You could continue with body weight sets to failure for the same movement ex. Bench -> push-ups.</p></li>\n</ol>\n\n<p>Note that this is an intense approach and should not be used all the time ...after six weeks I would suggest switching to a less taxing method.</p>\n\n<p>If searching for a whole routine, I would suggest you look up Breathing Squats (20 rep squats) or German Volume Training for Mass.</p>\n"
},
{
"answer_id": 28532,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": 2,
"selected": true,
"text": "<p>No it's not as effective. To gain mass weight is crucial. Supersetting may give you a great workout and can certainly be used to push over a plateau or be used on light days or whatever - it can be a useful tool. But it cannot be a long-term solution for weight. Doing this your gains are going to be slow and your body will just get used to doing that exercise quicker. </p>\n\n<p>Expect to burn more calories and possibly produce more definition but do not expect to make gains quick. Your suggested routine is something someone that is fully produced would do to maintain. If you are looking at getting bigger this would be a light or one-off day but you still need the heavy days in your routine.</p>\n"
}
] |
2016/01/03
|
[
"https://fitness.stackexchange.com/questions/28505",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18959/"
] |
28,506 |
<p>How can I achieve a similar flexibilty like <a href="https://youtu.be/AvrzgKsRnJ0" rel="noreferrer">this</a> (not talking about the weight, just empty bar for example)? I like his squatting style alot and would like to be able to get into the same bottom position.</p>
<p>What are the most important stretches (<a href="http://www.allthingsgym.com/hip-and-ankle-stretches-for-olympic-weightlifting/" rel="noreferrer">here</a> I found a good list)? </p>
<p>How can I pin-point which muscles/ areas are my worst? I am searching for mobilty tests for:</p>
<ul>
<li>Hip</li>
<li>Ankles</li>
<li>Hamstrings</li>
</ul>
|
[
{
"answer_id": 28523,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": -1,
"selected": false,
"text": "<p>You'll have to keep in mind he is wearing Adidas lifting shoes, these have a raised heel (0,75 inch) which will give a tremendous advantage in mobility. </p>\n\n<p>As for mobility exercises just roll everything out with either a foam roll or a lacrosse ball. That works for me.</p>\n"
},
{
"answer_id": 28549,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": true,
"text": "<p>Try the squat without shoes and if you cant get down or are falling backwards you might have to work on flexibility of the achilles tendon.</p>\n\n<p>For general squating flexibility gobblet-squats are great.\n<a href=\"http://breakingmuscle.com/kettlebells/how-to-do-the-perfect-goblet-squat\" rel=\"nofollow\">http://breakingmuscle.com/kettlebells/how-to-do-the-perfect-goblet-squat</a></p>\n\n<p>For working on the achilles flexibility you should do some of these exercises:\n<a href=\"http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html\" rel=\"nofollow\">http://www.mikereinold.com/2013/03/ankle-mobility-exercises-to-improve-dorsiflexion.html</a></p>\n"
},
{
"answer_id": 29668,
"author": "Michał Zaborowski",
"author_id": 20149,
"author_profile": "https://fitness.stackexchange.com/users/20149",
"pm_score": 0,
"selected": false,
"text": "<p>Squats w/o shoes gives better ankle flexibility. \nTo go lower, most of my problems came form hips. Here is set of exercises to start:\n<a href=\"http://breakingmuscle.com/mobility-recovery/6-mobility-exercises-for-an-a-to-grass-squat\" rel=\"nofollow\">http://breakingmuscle.com/mobility-recovery/6-mobility-exercises-for-an-a-to-grass-squat</a></p>\n\n<p>Perhaps there are better pictures, better explanation. But as a set - good one. I've tried on youtube, but all are joga... Looks great, but IMVHO too great. </p>\n\n<p>Be warned. Making your joins more mobile, drops power. That is somehow temporal, but please be sure to go down with load after aggressive stretching. And that has to be aggressive, since you are attacking not muscles, but collagen, fascias. Number two from that set was killer to me</p>\n"
}
] |
2016/01/03
|
[
"https://fitness.stackexchange.com/questions/28506",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18292/"
] |
28,508 |
<p>I'm very overweight, 6'1, 142 kgs (313 pounds) 36 years of age. I had a work accident a few years ago and never really got active after and then I felt too "big" to exercise but I want to fight that mentality. </p>
<p>Other issues:
I also have asthma and I find sometimes that causes issues.<br>
I have achilles tendinitis that can flare up occasionally.
When I ran today, the balls of my feet hurt the most, and now as I sit, I feel sore all over (which I can work through).</p>
<p>I tried to run today at a track (just got a membership) and the most I was able to run was 200 metres without getting winded/feet aching beyond tolerance. I ended up alternating 200 metres jogging, then running, so I ended up doing 2000 metres at 26 minutes.</p>
<p>I have a goal of being able to run 4k in 20 minutes to start. Will it be possible for someone in my situation to be able to do this say in 90 days? What are some of the things I have to look at to prevent injury, etc?</p>
<p>Finally, I don't know how to swim but I'm learning. Will swimming as an exercise improve my ability to run longer distances? I have a friend in my swim class who runs 15km every morning but he gets winded very quickly swimming.. will the same hold true in reverse?</p>
<p>I've looked at questions such as:
<a href="https://fitness.stackexchange.com/questions/14580/what-should-i-do-to-run-6-miles-in-1-hour">What should i do to run 6 miles in 1 hour</a></p>
<p><em>Edit</em>: I'm going to keep track of my daily runs and will try to record my daily caloric intake as well.</p>
<p><em>Edit 2</em>: I mentioned this in a comment but I figured I'd put it up here as well: This is the inspiration behind this effort: <a href="http://www.seattletimes.com/sports/seahawks/marshawn-lynch-saved-my-life-how-a-380-pound-man-went-beast-mode/" rel="nofollow noreferrer">http://www.seattletimes.com/sports/seahawks/marshawn-lynch-saved-my-life-how-a-380-pound-man-went-beast-mode/</a></p>
<blockquote>
<p>At 3 o’clock that morning, Jake ran about a tenth of a mile, walked
another four tenths, and said he felt like he was going to die. The
next day, he watched the interview another 30 times and did the same
thing.</p>
<p>A couple weeks later, he could jog the full half-mile without
stopping. A couple months after that, he completed a five-mile race.</p>
</blockquote>
<p><em>Edit 3</em>: Went for my second run. The pain on the outside of my feet is worse than the fatigue itself. Will try to get better running shoes (currently using Asics Duomax). However I do know that I have wide flat feet so I'm not sure what good selection there is for this.</p>
|
[
{
"answer_id": 28509,
"author": "Aequitas",
"author_id": 15315,
"author_profile": "https://fitness.stackexchange.com/users/15315",
"pm_score": 3,
"selected": false,
"text": "<p>If you're trying to lose weight my suggestion is to focus on your diet. Focus on eating less calories than you are expending and you will lose weight.</p>\n\n<p>Exercise is great for your health but will do little (relative to dieting) for your weight. Since you're just starting to exercise I suggest not trying to do too much too soon as it may result in injury and frustration which could cause you to want to or have to stop exercising.</p>\n\n<p>To start with just walk. Go for a walk every single day. Start off slow and easy, just a short 10 minute walk or whatever, but slowly increase speed and duration until you are doing an hour or so walk. Once you can walk at a relatively decent pace for an hour without getting too tired then you should look at more intensive exercises such as swimming and running, also some strength exercises would be good.</p>\n\n<p>The point of walking every day isn't so much to give a decent workout but to form a habit of exercising. Once you've developed the habit it's far easier to progress with more challenging workouts.</p>\n"
},
{
"answer_id": 28513,
"author": "Return TM",
"author_id": 18972,
"author_profile": "https://fitness.stackexchange.com/users/18972",
"pm_score": 2,
"selected": false,
"text": "<p>I agree with the first comment to your question, check with a doctor first and get a checkup (gotta make sure your body can handle the stress of exercise).</p>\n\n<p>Assuming you are OK'ed by the doctor, 4k in 20 minutes within a 90 day timespan seems quite impossible. However, I have no idea about your past physical fitness but given the asthma and other problems I can only assume. Personally, I weighed about 120KG when I started running (no health/physical ailments) and my time for 4k was about 30~40 minutes depending on my drive to run faster. So getting to 20 minutes may be a long term goal for you. As others have said, start with walking (you gotta walk before you can run).</p>\n\n<p>As for avoiding injury, make sure to warm up and cool down after working out. Make sure to stretch before and after any work out (tight muscles hurt during a workout and muscles that tighten up hurt after a work out). My suggestion is to get a pair of shoes for walking/running that are either the \"wide\" version of a shoe you like or get a shoe you like in a slightly bigger size (half sizes if you are in the USA). A slightly bigger shoe will allow your feet room to swell while walking/running and may make your work outs less painful (but if the slightly bigger one is too roomy just get the size that fits you).</p>\n\n<p>Swimming is easy on the knees but it is a different kind of cardio that uses muscles in a different way so swimming faster won't equal running faster. I would suggest trying different kinds of cardio to find the one that works with your level of mobility. Rowing machine, swimming and spinning bike are all easy on the body cardio (in my opinion).</p>\n"
},
{
"answer_id": 28515,
"author": "Max Goodridge",
"author_id": 18976,
"author_profile": "https://fitness.stackexchange.com/users/18976",
"pm_score": 1,
"selected": false,
"text": "<p>I think that the best thing for you to do would be to start off slow. Just try to do a small amount of cardio once a week for 30 minutes or so (you can run anywhere!). It doesn't matter how far you go for now you just need to change your current habits and get in to a routine (easier said than done, I know). </p>\n\n<p>Once you feel comfortable with doing that on a <em>regular basis</em> and have started to bring your diet back on track then, and only then should you start increasing the amount of time that you are exercising for. Consistency is key. Diet is also key. Good luck!</p>\n"
},
{
"answer_id": 28526,
"author": "Francois",
"author_id": 18983,
"author_profile": "https://fitness.stackexchange.com/users/18983",
"pm_score": 1,
"selected": false,
"text": "<p>From your post you seem to focus a lot on running distance and time as measure of achievement. You should absolutely set yourself a goal to help your motivation, but I would advise you more caution in the beginning phase, to avoid injuries which are only going to set you back.</p>\n\n<p>As an athlete, I've learned that the most important alarm bell you should never neglect is <strong>pain</strong>. In your case, your feet pain and past achilles tendinitis are two warnings that you should be careful.</p>\n\n<p>To avoid feet pain, go to a specialized running shop and have your feet measured so that they can advise you on shoes matching your foot arch. Properly fitting shoes are important for your health and comfort, so go for the best you can afford.</p>\n\n<p>For your achilles tendons, it's important to warm up properly (<a href=\"https://fitness.stackexchange.com/a/28513/18983\">as said in a previous post</a>) and to stretch gently. It's also very important to tone up your lower leg muscles as they are probably not used to the strain they are being put under. The best way is to start by walking longer distances, and then try walking on unpaved/uneven terrain, and up hills and stairs. You can then start running short distances, while allowing your body to recover a few days in between runs. As you get fitter, you can increase your mileage and decrease your recovery time between runs.</p>\n\n<p>To get fit faster, you can alternate with other types of exercise, allowing your running-specific muscles to recover while still working on your general fitness. Improve your swimming as it is one of the gentlest form of cardio exercise on your body. It won't tone your legs muscles to make them good at running, but it will help you get fit faster, which in turn will improve your running. You could also go biking for a good leg workout. A rowing machine is also great, it will strengthen your legs and tendons, and give you a full body workout.</p>\n\n<p>Good luck!</p>\n"
},
{
"answer_id": 28527,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>As others have said, start off slow. You didn't gain 150 lbs in a few months, you aren't going to lose 150 lbs in a few months. You will have ups and downs, and your losses will be disproportionately greater in the initial phases of your workouts than they will later on.</p>\n\n<p>As others have said, get the doctor's OK first.</p>\n\n<p>Start slow. If you really want to get into running, make sure you have new shoes that fit well. That can cause just as much grief as your weight can. Old, broken down shoes are one of the biggest contributors to injuries as much as overwork. My recommendation is to find something to do that you enjoy. If you enjoy it, you are much more likely to keep on doing it. Repetition is the name of the game, being able to do the work day in and day out. That also goes back to the start slow. Everyone seems to thing that if you don't have soreness, you didn't work hard. Horsepuckey. If you work so hard that the next day you can't do anything, you're losing ground not gaining it.</p>\n\n<p>Calories are king. Various studies (One of my answers has links to them, I can dig them up if needed) show that the type of diet doesn't really matter, it is calorie reduction that produces results. Your comment about bread is a little misguided. Cutting out entire chunks of a diet isn't really productive. If you like bread, go ahead and eat it. Just don't eat as much of it. And, with your diet, just like with the exercise, go slow. Don't say \"Tomorrow I start eating Paleo\" or whatever. Instead, tomorrow say \"I will replace one of my bad snacks with some fruit and nuts.\" Do that for a week. Then make another small change.</p>\n\n<p>Figure out some realistic goals, and write them down. Make some 6 month, 1 year and 3 year goals. Then figure out the steps needed for each one. Say your 1 year goal is to lose 50 lbs, and be down to 260. Your 6 month goal would be to be working out consistently for four days a week. Your diet goal is to be eating 75% healthy foods. Etc, etc. Figure out SMART (Specific, Measurable, Achievable, Realistic, Time limited) goals to where you can make small, consistent changes towards a bigger goal.</p>\n\n<p>And, don't get locked into any one activity. Try a bunch. See what you like to do, and just as important, who you like to do it with. If you like the activity, and you have friends that do it with you (or you make new friends in that activity), they will encourage and support you. That's another big element. If you don't enjoy the activity, or you don't like who you do it with, you are much more likely to abandon the program. If you like cycling, great, go ride. If you like gymnastic badminton, have at it. You're not earning a living at it, so enjoy it. </p>\n\n<p>Make a good plan, stick to it, and keep your eye on the final prize, you'll get there faster than you think and will enjoy it more than you thought.</p>\n"
},
{
"answer_id": 28537,
"author": "cuvy",
"author_id": 18992,
"author_profile": "https://fitness.stackexchange.com/users/18992",
"pm_score": 0,
"selected": false,
"text": "<p>First, ensure you get enough sleep, at regular times. Eg go to bed every night at 10pm, wake up at 7am. Exactly when you go to bed and how long you sleep will depend on your body.</p>\n\n<p>Second, fix your diet. Exactly what diet is best will depend on your body and it's reaction. If you have trouble with hunger and/or blood sugar levels dropping, you might want to consider a ketogenic type diet (high fat, moderate protein, very low carbohydrate) for at least the short term. Unless low fat, calorie restricted diets actually work well for you in terms of both efficacy and compliance (which I'm guessing they don't, otherwise you wouldn't be in this situation - they don't work well for most people), then a low carbohydrate diet is probably a good option. The key is that everyone responds differently to diet, so you need to work out what works for you. Sadly medical professionals are generally pretty bad at doing this. </p>\n\n<p>After diet is sorted, you should lose weight fairly quickly. Once you've got to a weight where you feel comfortable exercising, then introduce exercise. You may need to alter your diet once you introduce exercise.</p>\n"
}
] |
2016/01/04
|
[
"https://fitness.stackexchange.com/questions/28508",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18966/"
] |
28,531 |
<p>So I have to drop a little bit of some back story and a stat or two to give some context.</p>
<p>I'm a small-ish dude, 5'8, nothing special, and weighed 180lb when I really tried to jump start my "fitness as a lifestyle" (aka lifting weights just to stay moderately healthy), I did okay, nothing impressive, but for a completely natural dude who didn't really do anything special with diet except just eat a bit more at home and a lot less out on the go, I shed some weight, got down to 159lb, but I know I needed to lose more since my stomach still wasn't completely flat yet. I did StrongLifts 5x5 which was completely new to me at the time, got up to a 250 lb 5x5, and then, at my job where the gym was at, the gym closed for the winter holiday(it was a college). I took the time off from the gym(big mistake), etc, etc, fast forward a year + later, and now I'm back, put on a few extra pounds, and am just annoyed by having to start all over again.</p>
<p>One of my most annoying hurdles is whenever I drop out of going to the gym and try to jump back into things, I get kind of depressed easily when the weights don't really fly up. I was never a guy squatting 4 plates, so it's not like I'm dropping down from 405lb squats to 3 250lb and "getting back into it", it's more of like, I'm dropping from a measly max of 250lb squats to 135lb or even less, depending on how I feel. And it just sucks because I'm like sore af for the first few weeks, and I'm not really sure if I should just jump straight back into the StrongLifts methodology of adding weight each work out. Should I take a few weeks to just "warm back up" into everything? Or is it okay to just hit it hard?</p>
<p>So here's the thing. I've been an overweight guy my whole life. Not overweight by relatively -that- much, but still overweight, never had a great aesthetic, etc, etc. I just want to be thin and fit well in clothes, have a flat stomach, maybe abs one day. But what I really am not interested in is bulking, adding on tons of mass, squatting 4-5 plate, etc. I mean squatting 3 plate for me would probably be a great achievement and one I'd be completely content with if I was a skinny dude that didn't focus on "bulking" or "eating over maintenance", and all of that other stuff. I know a friendly who literally just eats everything in sight because he's "on a bulk". The guy squats 405lb 1RM but he's also like 6'2.. Frankly, I really can't stand the idea of eating just to eat or bulking, and, I know what you're thinking, it's ironic given my current status. I just admit that I've made poor life style choices that lead me to this state. I just want to cut and get thin, get rid of these b!tch tits, etc. I do not want to bulk, I don't want to be the next popular power lifter, or anything like that.</p>
<p>So, I guess what I'm trying to figure out is, are lifting programs like StrongLifts and Sheiko's destined to set me up for failure when my goal is to be "perpetually cutting" or just being at less or around maintenance calories? I find that when I try to cut and diet for real on programs like StrongLifts that I just don't have the energy to knock out all the 5x5s day in and day out, adding weight daily, resting only 60-90 seconds. And this just takes a mental toll because, like I said, I'm not really pushing that much weight at all. What kind of advice can you guys give me for lifting, as far as intensity, volume, or programs are concerned, that will help keep my sanity and central nervous system in check, to where I can achieve my goals of just becoming a thin, normal body weight dude, but won't also completely tire my brain out in the gym? I'm just not sure if I should just keep it simple with stronglifts, and just cater it to my needs. Would cardio be a better way for me to achieve my goals?</p>
<p>Hope this all makes sense. Sorry for the livejournal entry.</p>
|
[
{
"answer_id": 28533,
"author": "Aequitas",
"author_id": 15315,
"author_profile": "https://fitness.stackexchange.com/users/15315",
"pm_score": 2,
"selected": false,
"text": "<p>Firstly I would suggest going very easy for a while, for the same reason you stopped for over a year when your gym closed for a month. You lost the habit of exercising every week. You need to get that back by having a routine even if it's not very much weight or very intense or whatever. </p>\n\n<p>Since your goals are purely to lose weight and you're not worried about maintaining muscle mass or strength I would recommend doing HIIT combined with a caloric deficit diet instead of a strength program like stronglifts. Even cardio would be better for your goals than lifting.</p>\n"
},
{
"answer_id": 28534,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>Dude, don't stress it. Eat a high-protein diet without sweets or junk. Pick a lifting program with room for cardio. 5/3/1 is a common and solid choice for this.</p>\n\n<p>I see two templates working well. The first is cardio during the lifting workout:</p>\n\n<ul>\n<li>warm up</li>\n<li>work up to one or more heavy sets of a compound lift, e.g. 3x5 squat or 1x5 deadlift or something</li>\n<li>run a few miles on the treadmill OR a circuit of bodyweight exercises done without rest OR whatever cardio you feel like</li>\n<li>go home, rest, repeat a few times per week</li>\n</ul>\n\n<p>The second is cardio in a separate workout. So do your two or three lifting workouts a week, and run (or whatever) two or more times per week. </p>\n"
},
{
"answer_id": 28553,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 1,
"selected": false,
"text": "<p>First, I'd advise against doing Sheiko if your goal isn't powerlifting as it's extremely specialized. I'd also advise against doing StrongLifts as it's just a dumb program in general (for various reasons, including the unhealthy mindset it creates in beginners, the poor technique it develops, and the fact that it's based on blatantly wrong assumptions). Assuming that you do like lifting weights, your best bet is to find a balanced program that can accommodate your desire (eating at maintenance, becoming more generally athletic rather than specialized in the powerlifts) and set it on autopilot.</p>\n\n<p>As it was mentioned in another comment, 5/3/1 is popular because of its simplicity and its flexibility, as Jim Wendler (its creator) is very keen on making people strong and fit (in an athletic sense) rather than out-of-shape powerlifters (which he was before). I'd recommend picking up the books (5/3/1 second edition and Beyond 5/3/1 are good and complementary) and reading up as it's a program sustainable enough that you can probably do it for the next decade. There are also a lot of excellent apps for 5/3/1 (like Wendlerized, on Android) that can help you take the thinking out of the equation, even though I'd still recommend reading the books to understand the program.</p>\n"
}
] |
2016/01/04
|
[
"https://fitness.stackexchange.com/questions/28531",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18988/"
] |
28,535 |
<p>I'm a freshman in high school. I've been working out for a little over a year now. I've finally reached a max of a 55 lb curl with one arm and now I would like to increase bicep size for my arms, which are only 11.5 inch when flexed. I would also like to increase endurance. Could anyone give me an ideal weight and rep range for increasing size and endurance?</p>
|
[
{
"answer_id": 28538,
"author": "PmanAce",
"author_id": 6625,
"author_profile": "https://fitness.stackexchange.com/users/6625",
"pm_score": 1,
"selected": false,
"text": "<p>Yup, look at gymnasts, they probably don't do bicep curls and have huge biceps. </p>\n\n<p>I would recommend doing more back exercises that will engage your biceps like the following:</p>\n\n<ul>\n<li>bent-over barbell rows</li>\n<li>chin-ups</li>\n<li>pull-ups</li>\n<li>neutral grip pull-ups</li>\n<li>etc.</li>\n</ul>\n\n<p>All those exercises will target your biceps on different angles as such they will get strong and big.</p>\n\n<p>The hammer curl is the closest exercise you can get to isolating the brachialis muscle for getting it wider. </p>\n"
},
{
"answer_id": 28575,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>How your muscle looks like is defined by your genetics. However, what I have learned is that also working as hard on the antagonist helps actually the targeting muscle to grow too. </p>\n\n<p>There was an Old school Bodybuilder with tremendous Arms (including Biceps): Chuck Sipes you can try some of his biceps and arm building routines... they might work for you.</p>\n\n<p><a href=\"https://www.t-nation.com/training/bodybuildings-original-superhero-chuck-sipes\" rel=\"nofollow\">https://www.t-nation.com/training/bodybuildings-original-superhero-chuck-sipes</a></p>\n\n<p>General info: \nMy recommendation for a bigger arm in general would be to work hard on your triceps too as it is nearly 2/3 of your arm to get a bigger look.</p>\n"
},
{
"answer_id": 28663,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 0,
"selected": false,
"text": "<p>You are saying you want to grow your biceps. There are multiple thing that you will have to keep in mind while saying that:</p>\n\n<ul>\n<li><strong>Bicep and tricep have to be in relation.</strong> The strength on your bi's and tri's should be in a good relation to each other. If the bicep as example is a lot stronger you could develop elbow tendonitis and other joint related pains.</li>\n<li><strong>Tricep make up a lot of the arm.</strong> Not only biceps, but also triceps make up a lot of your arms. You are saying you want bigger biceps. I used to be saying that too, but all I wanted were bigger arms. So triceps matter too.</li>\n<li><strong>The best muscle building exercises are compound movements.</strong> Compound movements are movements which require multiple muscles. Some examples: rows, pull-ups, push-ups and squats. These movements have been scientifically proven to be better muscle builders than isolation movements (E.G. bicep curl).</li>\n<li><strong>For muscle growth you will need hypertrophy.</strong> Hypertrophy is a process in the muscle which causes it to grow. You will get hypertrophy when training with a minimum of 8 reps. Most people say 8-12 reps will be the best, but there is scientific evidence that has proven 30 rep sets to be just as effective as 8-12 reps.</li>\n</ul>\n\n<p>I'm sorry I wasn't able to put sources to my claims, but I hope I'll still be able to help.</p>\n\n<p>Keep up the good work!</p>\n"
}
] |
2016/01/05
|
[
"https://fitness.stackexchange.com/questions/28535",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18980/"
] |
28,536 |
<p>I have a fitness tool which is somewhat between barbell and dumbbell.
I don't know what this is called.</p>
<p>It is a bar that is 60cm (24 inches) long and is supposed to hold a steel plate or plates to add weights.
It should be held by 'two hands' but is too short to be called 'barbell.'</p>
<p>What is this called?</p>
|
[
{
"answer_id": 28541,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 1,
"selected": false,
"text": "<p>It could just be a short barbell. They're usually used for exercises like straight bar curls which require a barbell but not necessarily long ones since you don't have to use a rack like you would for squatting or pressing/bench pressing, and can be done without a wide grip.</p>\n"
},
{
"answer_id": 29295,
"author": "Jon robert",
"author_id": 19778,
"author_profile": "https://fitness.stackexchange.com/users/19778",
"pm_score": 0,
"selected": false,
"text": "<p>I made 2 of these to use for dumbbell squats. It allows the weights to clear my knees going up and down. So the bar is a one handed thing.</p>\n"
}
] |
2016/01/05
|
[
"https://fitness.stackexchange.com/questions/28536",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18971/"
] |
28,539 |
<p>In an effort to make a regular basis for working out, and as an extension of my previous question*, I am looking for a simple plan that satisfies these requirements:</p>
<ol>
<li><p>No equipment require, or simple equipment that I can find in my house.</p></li>
<li><p><strong>Uncomplicated formula</strong> to work it harder everyday. For example, tomorrow I will do more than one rep for every exercises than what I do today. Having no set is my preference. I just want to focus on one exercise, then take a break, then move on to the next one.</p></li>
<li><p>Have the minimal number of exercises to save my time, but having enough to avoid muscular imbalance.</p></li>
</ol>
<p>Most program like <a href="https://imgur.com/gallery/FkVrO" rel="nofollow noreferrer">this one</a> is very good to follow, but it doesn't satisfy 2, since I have to look it up. If I have to look it up everyday, then I don't have to ask this question. I also understand that this plan will be so simple that it will takes year(s) to see any visual improvement, so I have made up my mind about that. I'm not sure if changing my diet is required, because usually I don't eat much fat or fired food. I don't think that gender is ever needed, but if it's ever needed, I'm male.</p>
<p><br><sub>*<a href="https://fitness.stackexchange.com/q/28481/15036">Would only doing exercises on a regular basis, without worry about anything else, help grow muscle?</a></sub></p>
|
[
{
"answer_id": 28540,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": false,
"text": "<p>The program for <em><a href=\"http://rads.stackoverflow.com/amzn/click/0345528581\" rel=\"nofollow\">You Are Your Own Gym</a></em> is pretty close to that. It's all bodyweight exercises with \"equipment\" involving tables, sills, boxes, and broomsticks. There's a suggested series of exercises which consist of a particular way to follow the routine and then four exercises for the session, which vary across the week. For example, for the beginning program, for your first day, you do a \"ladder\" (do one rep, rest as long as it took you to do the rep, do two reps, rest as long as it took to do two reps, etc until you decide to go back down the ladder in decreasing order) for 7.5 minutes of Push-ups, then \"Let me Ups\" (Inclined pull-ups with your feet on the floor), then Tricep dips, then \"Let me Ins\" (pulling yourself into an open door). That's 30 minutes of arm exercises. The next day a ladder of Backwards Lunges, Romanian Single-leg Deadlifts, Squats, and Swimmers. And so forth. You basically check what four exercises you're doing, then go at it.</p>\n\n<p>The first two weeks are ladders. I don't have my book with me to check the later days or weeks, but it's always four exercises in a particular area and a simple way of doing a set number or a set time of them.</p>\n\n<p>I will give you warning that the simplicity of it does not make it easy. You probably will wake up sore the first few times.</p>\n"
},
{
"answer_id": 28554,
"author": "Aequitas",
"author_id": 15315,
"author_profile": "https://fitness.stackexchange.com/users/15315",
"pm_score": 3,
"selected": true,
"text": "<p>I believe that the below exercises are the minimum to train the most amount of muscles that also requires minimal equipment:</p>\n\n<ul>\n<li>Pull ups (only requires a sturdy tree branch or similar)</li>\n<li>Squats </li>\n<li>Dips (can be done between high chairs, or on the corner of a bench)</li>\n</ul>\n\n<p>As your goal is to get toned I would suggest doing one exercise until failure and then move onto the next one (a short break or even none is best), until you've done all of them. Repeat this every 2nd day, if you're body is still sore you should consider resting a bit more.</p>\n\n<p>Since you seem to want to save as much time as possible it may be worthwhile making the exercises more difficult if you deem they are taking too long, or if they seem too easy. You can easily make any of these exercises more difficult by wearing a backpack with filled water bottles.</p>\n\n<p>Also as a side note, if you are looking to get toned you will also need to lose fat if you are overweight. The best way to do this is by eating less calories.</p>\n\n<p>Just my two cents based on my knowledge, hopefully it's somewhat useful.</p>\n"
}
] |
2016/01/05
|
[
"https://fitness.stackexchange.com/questions/28539",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15036/"
] |
28,550 |
<p>I would like to increase my flexibility. Not necessarily every single part of my body but I would like to hit most if not all areas. I would like a set of several exercises that I can do one day or over several days for basically the rest of my life, to constantly improve my flexibility.</p>
<p>What is the simplest, most necessary/important/commonly used(as in the muscle's flexibility is needed commonly in real life situations, not the stretch itself is commonly used) set of stretches that I could do to increase full body flexibility?</p>
|
[
{
"answer_id": 28551,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>I could recommend some 'flows' like the 4 movement closed System from ido portal. <a href=\"https://youtu.be/D8QxbtcA5hU\" rel=\"nofollow\">https://youtu.be/D8QxbtcA5hU</a></p>\n\n<p>I like those kind of stretch and mobility drills highly effective and timesaving also are more fun then static stretching routines.</p>\n"
},
{
"answer_id": 28552,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>As in my answer <a href=\"https://fitness.stackexchange.com/questions/24160/is-there-a-stretching-equivalent-of-the-food-pyramid/24161#24161\">here</a>, I'm a fan of Craig Ramsay's <em><a href=\"http://rads.stackoverflow.com/amzn/click/1607103982\" rel=\"nofollow noreferrer\">Anatomy of Stretching</a></em>, which offers, along with a long list of stretches, both an hour-long comprehensive routine and a 15 minute \"essentials\" routine. Here is a low-res scan of the latter:</p>\n\n<p><a href=\"https://i.stack.imgur.com/kI983.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/kI983.jpg\" alt=\"Essential stretches\"></a></p>\n"
},
{
"answer_id": 28557,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p>No static program will bring constant improvement. If you want to continue increasing flexibility over time, you need to do something like regularly attend a yoga class, where the exercises used progress over time and you're exposed to a wide variety of movements.</p>\n"
}
] |
2016/01/06
|
[
"https://fitness.stackexchange.com/questions/28550",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15315/"
] |
28,558 |
<p>About 10 days ago I started feeling a strong pain in my right forearm in certain movements. I consulted the doctor and he said it's presumably a stretched tendon, the expected healing time is up to one month, and that I should avoid exercises that involve forearm stress at this time.</p>
<p>As I mentioned, it's noticeable only in certain movements and in the gym I faced it only in shoulder training. However, I prefer to avoid the risk and follow his orders. My question is which upper body exercises may be considered "not putting stress on the forearm", if it even exists. For example, I thought at first that bench press may fit in when done with moderate weight (10-12RM), but in the end of the concentric part of the move I do stretch the forearm.</p>
<p>Any idea for such exercises?</p>
|
[
{
"answer_id": 28561,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>Just from thinking about it here are some recommendations:</p>\n\n<ul>\n<li>Weighted Push-ups on knuckles (as regular ones would cause a stretch of the forearm)</li>\n<li>sitting shoulder machines where you don´t have to grip a handle (ex. lateral raises)</li>\n<li>Zercher Deadlifts</li>\n</ul>\n\n<p>get well soon ...</p>\n"
},
{
"answer_id": 28564,
"author": "David Ward",
"author_id": 19022,
"author_profile": "https://fitness.stackexchange.com/users/19022",
"pm_score": 0,
"selected": false,
"text": "<p>There are a plethora of exercises one can do. If your knowledge of possibles is scant, I suggest you look at free apps like iMuscle 2 or others freely available at no cost. Discover what exercises use which parts of the anatomy, you will be able to work-out no matter what part is giving trouble.\nDavid, Cornwall U.K</p>\n"
},
{
"answer_id": 28568,
"author": "Alex L",
"author_id": 16204,
"author_profile": "https://fitness.stackexchange.com/users/16204",
"pm_score": 2,
"selected": true,
"text": "<p>To avoid stretching of the forearm, you should also try to avoid extension of the wrist under load. When performing most upper-body exercises, it's important to maintain straight wrists (regardless of injury or not). Wrist wraps can help a great deal with maintaining a straight wrist while performing a pressing movement. If holding something heavy for a moderate amount of time also causes pain, then wrist straps will also help remove some of the stress from your forearms.</p>\n\n<p>As long as you can keep your wrists straight, most upper-body exercises should be fair game. Back exercises (rows, pulldowns, etc) are easy to maintain a straight wrist (and using wrist straps if necessary). Flyes (cable or dumbbell) are another good contender, as the weight is generally low enough that keeping a straight wrist isn't very challenging. Dumbbell bench (or shoulder) press may also be easier on your forearms than the barbell.</p>\n"
}
] |
2016/01/07
|
[
"https://fitness.stackexchange.com/questions/28558",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18858/"
] |
28,566 |
<p>My trainer suggested me to do <strong>3 days upper abs, external obliques and 3 days lower abs, internal obliques</strong> alternatively in a week.
Is it a good approach to burn fat and get abs quickly?</p>
|
[
{
"answer_id": 28567,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>For getting abs? Sure.</p>\n\n<p>For burning fat? No.</p>\n\n<p>Doing ab workouts doesn't do much in the way of burning fat. Fat burning happens when you consume less calories than you spend over any given period of time. As such, this is something that is best accomplished in the kitchen.</p>\n\n<p>For most people, the size of the abs isn't the problem. It's the layer of fat on top of it. So unless you have really underdeveloped abs, doing a lot of ab work is mostly overkill.</p>\n\n<p>But with that said, abs are muscles like any other, and will react to hypertrophy like any other. But since it's a rather small muscle group, it's very limited in how much volume you can hope to gain.</p>\n\n<p>I'm very confident in saying that you will have a lot more success getting a proper workout program with compound lifts, which will invariably strengthen your entire core, including the abs.</p>\n"
},
{
"answer_id": 28578,
"author": "Mikael Lundstedt",
"author_id": 19026,
"author_profile": "https://fitness.stackexchange.com/users/19026",
"pm_score": 2,
"selected": false,
"text": "<p>Anatomically there is no \"lower abs\", you have the rectus abdomonis which is the six pack. This muscle looks like it may contain specific lower, middle and upper parts but that's not true.\nSo no, you don't need to split your ab training unto different days. Also your obliques will be trained when doing exercises like crunches so you don't necessarily need to train them specifically either.</p>\n"
},
{
"answer_id": 29267,
"author": "JohnnyQ",
"author_id": 19757,
"author_profile": "https://fitness.stackexchange.com/users/19757",
"pm_score": 0,
"selected": false,
"text": "<p>We all have abs the problem is the fat. So reduce that fat by eating less than your calorie maintenance level but not too much or you will lose more muscles in the process. So the solution to your question is:</p>\n\n<ol>\n<li>Get your calorie maintenance level.</li>\n<li>Then eat little less than that and if you see you are losing weight then you are doing it right but don't be unrealistic 0.5-1.5lbs is fine per week especially if you're looking to keep those precious muscles.</li>\n</ol>\n\n<p>Again, if your goal is to show that abs the key is DIET and not so much on the workout. I've done 100 sit-ups 3 times a week for 3 months and I didn't even look different from the first time I lifted weights and all thanks to my instructor. It was a case of the blind leading the blind. So do your research about diet and always be skeptic about what other people tell you and match it with scientific evidence there are a lot of resources available in this day and age!</p>\n"
}
] |
2016/01/08
|
[
"https://fitness.stackexchange.com/questions/28566",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18753/"
] |
28,586 |
<p>I have read the old saying that one should focus on more weight and fewer reps for muscle gain and vice versa for endurance gain. I have also read about most exercises that a set should be between 8 and 12 reps and should be done with the weight that fatigues you on 12 reps. If you can do more reps using a particular weight, you should progress to a higher weight.</p>
<p>With that in mind, I decided to go with 5kg for my dumbbell curls because that's the weight that fatigues me after 12 reps, which is fine. The only problem is that I can only do one set of 12 and another of 5 with that weight. Is it okay to continue like this or should I reduce the weight to be able to do more sets? My aim is to gain muscle mass.</p>
<p>I face the same problem with other weight-related exercises (pecs fly, shoulder press, etc.) as well. I can do only one perfect set with the right weight that fatigues me in about 12 reps but unable to follow through with subsequent sets. If I reduce the weight, I can do more sets but then it allows me to do more than 12 reps in the first set. I fear it might be less efficient but not sure.</p>
|
[
{
"answer_id": 28588,
"author": "Berin Loritsch",
"author_id": 879,
"author_profile": "https://fitness.stackexchange.com/users/879",
"pm_score": 4,
"selected": true,
"text": "<p>Anything that allows you to put in more overall fatigue inducing volume will be good. If you can do the first set at 12 reps, you have a few options:</p>\n\n<ul>\n<li>Do 3 sets at whatever you can get, and focus on building up even one more rep each time you do the exercise until you have the full set/reps</li>\n<li>Reduce weight for each set and use the last set to get as many as possible</li>\n<li>Instead of 12 reps, do 8 or 10 reps per set and focus on more sets.</li>\n</ul>\n"
},
{
"answer_id": 28590,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>(This answer is according to your goal, hypertrophy)</p>\n\n<p>Reaching failure shouldn't be your goal. According to a few articles I read (a very good one can be found <a href=\"http://www.bodybuilding.com/fun/ask-the-muscle-prof-training-to-failure-helping-or-hurting-me.html\" rel=\"nofollow\">here</a>), training constantly to failure may hinder your results. I have two main rules in this topic (both also appear in the article):</p>\n\n<ul>\n<li>Set weight that lets you reach failure only on the last set of each exercise (or lets you finish all the reps as you get close to failure).</li>\n<li>Use dropsets only as the finisher of the training session.</li>\n</ul>\n"
}
] |
2016/01/09
|
[
"https://fitness.stackexchange.com/questions/28586",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19040/"
] |
28,593 |
<p>When I stretch my hamstrings, I get an acute pain right behind my knee, what exactly is that pain? Is it ligaments? Is it my gastrocnemius? </p>
|
[
{
"answer_id": 28596,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 1,
"selected": false,
"text": "<p>It could be the inner and outer head of the gastrocnemius, but if you're doing the stretch where you lean forward into a stretched out leg, then that pain is perfectly normal. In my experience, it feels more like semimembranosus.</p>\n\n<p>But yeah, I experience the same thing, so I do another hamstring stretch, which doesn't require full extension of the leg.</p>\n\n<p><a href=\"https://i.stack.imgur.com/Is9Wd.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Is9Wd.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>I still do the leaning forward one too, specifically to work on the pain in the back of the knee.</p>\n"
},
{
"answer_id": 28600,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 1,
"selected": false,
"text": "<p>I'll assume it's tendons, as I can't imagine that you're loading up your ligaments with a standard hamstring stretch, but I guess it's possible. Either way, there's a lot of connective tissue in there and no relevant muscle so the distinction between ligament and tendon might not be of much material relevance. </p>\n\n<p>The anterior knee pain you're experiencing is bad though, to be sure. To solve the problem, try bending your knee slightly. </p>\n\n<p>A much superior stretch you may want to try is a standing forward bend, aka <a href=\"https://en.wikipedia.org/wiki/Uttanasana\" rel=\"nofollow noreferrer\">uttanasana</a>. Check out the reference below (<a href=\"https://i.imgur.com/qt4Vg3o.jpg\" rel=\"nofollow noreferrer\">higher res here</a>), and note the beginner stance on the right where the person is using two blocks. Hand position is important, and I've always been advised to try to push my butt into the corner between the ceiling and the wall behind me, if that makes sense. Keep your butt up and push it up and back. Take your shoes off, keep your feet pretty close together, and spread the weight evenly from your toes to heels. A slight bend in your knees is completely acceptable. </p>\n\n<p><a href=\"https://i.stack.imgur.com/YLrj8.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/YLrj8.jpg\" alt=\"enter image description here\"></a></p>\n"
},
{
"answer_id": 28604,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Pain in the back of the knee (<a href=\"http://www.kneeguru.co.uk/KNEEnotes/blogs/admin/pain-back-knee\" rel=\"nofollow\">‘popliteal’ region</a>) does have some common causes. The most common being a <a href=\"http://www.healthline.com/health/bakers-cyst#Overview1\" rel=\"nofollow\">popliteal cyst</a> caused by the buildup of synovial fluid in the knee that migrates to the back of the knee. The underlying cause is usually related to arthritis, or, acute cartilage injury to the knee.</p>\n\n<blockquote>\n <p>A popliteal cyst, also known as a <a href=\"http://www.healthline.com/health/bakers-cyst#Overview1\" rel=\"nofollow\">Baker’s\n cyst</a>, is a\n fluid-filled swelling that causes a lump at the back of the knee,\n leading to tightness and restricted movement. The cyst can be painful\n when you bend or extend your knee.</p>\n</blockquote>\n\n<p>If it is a Baker’s cyst, then, stretching the hamstrings may cause some painful discomfort in the <a href=\"http://www.kneeguru.co.uk/KNEEnotes/knee-dictionary/popliteus-muscle\" rel=\"nofollow\">popliteus muscle</a>.</p>\n"
}
] |
2016/01/10
|
[
"https://fitness.stackexchange.com/questions/28593",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19047/"
] |
28,601 |
<p>So I have been doing weight training for a couple of months now. Using the idea of progressive overloading I have been increasing the weight by about 5kg every week or 2 or 3. Since I'm working out at home without a spotter I make sure I'm safely below my max.</p>
<p>My problem is that, with my deadlift, I can now do all the weight I can fit on the bar. My biggest plates are 7.5kg of which I only have 2 and 2x5kg and the rest are 2.5kg. So they are not very tall and thus take a lot of horizontal space on the bar and I can no longer fit any more weight onto the bar. I imagine that I will be having the same problem with my bench press soon as I am only 5kg the bar's maximum.</p>
<p>I am currently looking to buy/make some larger weights but won't be able to do this for a while. In the meantime I would still like to be increasing my strength.</p>
<p>So my question is:</p>
<p>How can I continue to increase my strength without increasing the weight on the bar? Should I do more reps per set? More sets of the same reps? Repeat the exercise daily or twice a day?</p>
<p>Will these alternatives cause me to increase muscle size? I've been doing 5 reps as I've read that this or even less is optimal for training strength without increasing muscle size.</p>
<p>My goal is to increase strength without gaining too much muscle size.</p>
|
[
{
"answer_id": 28603,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>If you can't increase the weight on the bar, then you have to settle for moving the bar faster (good for strength and power), reducing rest periods between sets (good for conditioning, hypertrophy (sometimes), and endurance), increasing the number of reps per set (good for endurance, conditioning, and hypertrophy), increasing the number of sets (good for hypertrophy, conditioning, and a little bit of strength), or doing different exercises that challenge some of the same muscles and movement patterns as the exercise you're trying to get stronger in.</p>\n\n<p>Exercises to supplement the deadlift in this way include Romanian deadlifts, single-leg deadlifts, power cleans, power snatches, paused deadlifts, deficit deadlifts, and snatch-grip deadlifts.</p>\n\n<p>Since you are 15kg more than the maximum amount of weight that you can fit onto your bar, you should probably focus on getting good at high-rep deep squats (e.g. multiple sets of 20 with 65kg on the bar), power cleans, and Romanian deadlifts. Those are still useful at less-than-bodyweight amounts.</p>\n"
},
{
"answer_id": 28605,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": false,
"text": "<p>First we need to understand what strength is and what types of strength there are (Ross Enamait describes it nicely on this page <a href=\"http://rosstraining.com/blog/strength-training-for-fighters/\">http://rosstraining.com/blog/strength-training-for-fighters/</a>):\nHowever, he is talking about fighters and their need for strength but the concept is the same.</p>\n\n<p><strong>Maximal Strength</strong> – Maximal strength is defined as the amount of force that one can exert under voluntary effort. Max-strength is developed by lifting heavy loads, or through body weight methods such as isometrics and the use of strenuous rep-for-rep movements. Obviously there will be a time where you can´t progress if not adding weight to the bar or body.</p>\n\n<p><strong>Explosive Strength</strong> – Explosive strength is defined as the ability to express significant tension in minimal time. You can increase explosive strength by executing the movements faster from a dead stop for example or using resistance bands with a moderate to light weight.</p>\n\n<p><strong>Speed Strength</strong> – Speed strength is defined as the ability to quickly execute an unloaded movement or a movement against a relatively small external resistance.</p>\n\n<p><strong>Strength Endurance</strong> – Strength endurance is defined as the ability to effectively maintain muscular functioning under work conditions of long duration. </p>\n\n<p>So, to answer your question now that we know how strength is defined, we can work on the things we have to our disposal.\nThe best thing would be to work on all four types of strength for a well rounded program but in your case, as you are limited with adding weights, we can use a concept that is called contrast training. <a href=\"https://www.t-nation.com/training/contrast-training-for-strength-size-and-power\">https://www.t-nation.com/training/contrast-training-for-strength-size-and-power</a></p>\n\n<p><strong>Note</strong> that the title is strength size and power, YOU will no add significant amount of size if not adding more weight to the bar.</p>\n\n<p>You simply execute a movement with a relatively heavy load for 1-5 reps, and immediately following a reactive or explosive movement.\nAn example for Bench-Pressing: <a href=\"https://www.youtube.com/watch?v=zd7TI4vMRFA\">https://www.youtube.com/watch?v=zd7TI4vMRFA</a></p>\n\n<p>For more information I can recommend: \n<a href=\"http://www.jtsstrength.com/articles/2014/11/29/get-stronger-faster-french-contrast-method/\">http://www.jtsstrength.com/articles/2014/11/29/get-stronger-faster-french-contrast-method/</a>\nand\n<a href=\"https://www.t-nation.com/training/contrast-training-for-strength-size-and-power\">https://www.t-nation.com/training/contrast-training-for-strength-size-and-power</a></p>\n\n<p>hope that helps.</p>\n"
},
{
"answer_id": 28608,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 3,
"selected": false,
"text": "<p>mitro's answer is really good, but I'd like to add on it. It's going to be hard to really build strength without weight, but there are a few things you can consider in the meantime:</p>\n\n<ul>\n<li>Volume progression - good strength/powerlifting programs (Sheiko, Juggernaut, etc.) use volume as a main training stimulus rather than intensity. By increasing your training volume you can drive progress without having to touch a weight over 70-80% of your max. The fatigue you accumulate by doing a lot of submaximal volume, added to the extensive practice offered by doing thousands of repetitions, will give you tremendous strength gains. It's one of the rare things both the S&C literature and the world-class strength coaches agree on.</li>\n<li>Underloading - the principle of underloading is to use a harder variation of the lift in order to provide mechanical stress without using very heavy weights. In powerlifting we often do this with for example paused bench press, spoto press (paused bench without touching the chest), paused squat, paused/double-paused deadlift, deficit deadlift, and all kinds of tempo variations of the big lifts.</li>\n<li>Speed - speed days are a favorite of the conjugate system, even if they are quite controversial outside of it. It's basically form practice, where you do a lot of sets of very few reps, with very low weight, focusing on perfect form and maximal speed. For example, 10 sets of 3 with 60% (week 1), 65% (week 2), 70% (week 3), increase max and repeat. The Westside Barbell Book of Methods has a lot of information on the topic, along with traditional soviet training books.</li>\n</ul>\n\n<p>Using these 3 principles you can easily work for a couple of months with whatever weight you have.</p>\n"
},
{
"answer_id": 39775,
"author": "Erikas",
"author_id": 30626,
"author_profile": "https://fitness.stackexchange.com/users/30626",
"pm_score": 0,
"selected": false,
"text": "<p>Although strength and muscle size is tied, its not the same thing completely. Queastion is what you want more? For size, do hypertrophy exercises, for strength you want to do less reps and sets with bigger windows of rest, with more explosive power and speed. Example: squatting 100 kg slowly, and doing jumping squats with 100 kg, jumping squats require much much more strength.</p>\n"
},
{
"answer_id": 39776,
"author": "Examine Fitness",
"author_id": 30628,
"author_profile": "https://fitness.stackexchange.com/users/30628",
"pm_score": 0,
"selected": false,
"text": "<p>If you're limited on equipment you still have some options to increase strength without adding more weight.</p>\n\n<p>Some previous answers mentioned a few good methods but I don't believe anyone mentioned lifting <em>slower</em>. Sometimes called eccentric training is a simple method that can be started with no weight at all. The focus is on moving slowly during the eccentric (lowering) portion of the movement. It is very effective at not only improving strength but can also greatly improve your technique.</p>\n\n<p><strong>Eccentric Training Example:</strong></p>\n\n<p>Perform the eccentric phase of the movement for 30 seconds per repetition and perform a total of 8 repetitions to acquire 4 minutes of eccentric training.</p>\n\n<ul>\n<li>Push Up- starting in the top position with arms extended, slowly lower your body to the bottom position of the push up for <strong>30 seconds</strong>, when you reach the bottom push back up <strong>as fast as possible</strong>\n\n<ul>\n<li>make sure you are moving slow enough to make sure you hit the bottom of the movement exactly at the end of 30 seconds</li>\n<li>this may seem easy for the first few reps but it can get extremely difficult, if it is easy for all of the reps increase the amount of time spent on the eccentric portion of the exercise</li>\n</ul></li>\n</ul>\n\n<p>Other exercises that work well: sumo squat, inverted row, split squat</p>\n\n<p><strong>Ways to improve the strength of your deadlift with without adding additional weight</strong></p>\n\n<p>-<strong>Deadlift from A Deficit</strong>- you can use a plate to stand causing to start from a slightly higher position can help you learn how to create tension at the bottom of the lift.</p>\n\n<p>-<strong>Perform Rack Pulls</strong>- placing the bar on the rack just below your knees or higher can really below improve to top portion of the deadlift, usually performed with a greater amount of weight then you can perform the full deadlift with, so may not be recommended if you don't have additional weight to add but can help you work on technique.</p>\n\n<p>-<strong>Deadlift From A Standing Position</strong>- start at the top of the movement and work on the eccentric portion of the lift.</p>\n\n<p>-<strong>Change Deadlift Stance</strong>- if you are performing the deadlift in a conventional stance try using a Sumo stance</p>\n\n<p>-<strong>Deadlift With Chains or Bands</strong>- adding bands of chains can increase the resistance at the top of the lift as well as cause uneven resistance.</p>\n\n<p>Good luck, reach out if you have any questions.</p>\n"
}
] |
2016/01/10
|
[
"https://fitness.stackexchange.com/questions/28601",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15315/"
] |
28,615 |
<p>I have been running 5k since last month and slowly building up my pace. The only problem that I face is that my lower part of the feet heats up during my run. I wear <em>NIKE
DUAL FUSION RUN 3 MSL PRM BLACK RUNNING SHOES</em> and cotton ankle socks. </p>
<p>Before consulting a doctor, I felt I should share with the community :)</p>
<p>Any suggestions?</p>
<p>NB: FYI I can cover 5 km distance in 28-29 minutes at a constant pace.</p>
|
[
{
"answer_id": 28626,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>I can sympathize with your problem. My feet get really hot when I'm running as well. My solution for the problem was to move to <a href=\"https://en.wikipedia.org/wiki/Minimalist_shoe\" rel=\"nofollow\">minimalist shoes</a>, in my case, a set of <a href=\"https://en.wikipedia.org/wiki/Xero_Shoes\" rel=\"nofollow\">Xero Shoes</a> sandals. They don't work for everyone — and they do necessitate learning a different running technique for most people as you no longer have artificial cushioning around your heel, but I personally find them much more comfortable.</p>\n\n<p>Outside of that, my impulse is that you could probably try adding venting to your shoes by cutting holes, albeit at the loss of structural integrity and waterproofing.</p>\n"
},
{
"answer_id": 28630,
"author": "Christian",
"author_id": 18442,
"author_profile": "https://fitness.stackexchange.com/users/18442",
"pm_score": 2,
"selected": false,
"text": "<p>I experienced the same problem and I might have figured out the answer:\nThe heat is caused by friction. This friction is produced because your feet can move within your shoe...so my suggestion is get some thicker, breathable socks.</p>\n"
},
{
"answer_id": 28642,
"author": "Steven McDermott",
"author_id": 19102,
"author_profile": "https://fitness.stackexchange.com/users/19102",
"pm_score": 1,
"selected": false,
"text": "<p>Pay attention to if your feet are rubbing or not, I find the socks I use make the difference. I tried some short basic cotton socks and my feet get very hot. Then I got some puma socks that are meant for running and breathe a lot (my shoes also breathe pretty well) and I noticed a major difference. Make sure your shoes are good for your feet. I'm not sure where you are located but there are running shops where they will look at you walk and recommend shoes as well as help you with the heat issue. Where I live we have a place called fleet feet and they are great.</p>\n"
},
{
"answer_id": 28875,
"author": "Deepak Negi",
"author_id": 19325,
"author_profile": "https://fitness.stackexchange.com/users/19325",
"pm_score": 0,
"selected": false,
"text": "<p>Tie your shoes with a <a href=\"http://www.runnersworld.com/running-shoes/the-best-knot-for-your-running-shoes\" rel=\"nofollow noreferrer\">Runners Knot</a>, if friction is the reason, friction as in movement of the feet in the shoes. It will keep your feet stable inside the shoe.</p>\n"
},
{
"answer_id": 28886,
"author": "ignaciosports",
"author_id": 19363,
"author_profile": "https://fitness.stackexchange.com/users/19363",
"pm_score": 1,
"selected": false,
"text": "<p>Our feet absorb more force during running as compare to other body parts.So you should give extra care to your feet because foot is the most frequently injured part of the body.Proper shoe selection should be there, once you purchase right shoes then you need to maintain them and replace them when they are worn out.</p>\n"
},
{
"answer_id": 40153,
"author": "Darren Beattie",
"author_id": 31032,
"author_profile": "https://fitness.stackexchange.com/users/31032",
"pm_score": 2,
"selected": false,
"text": "<p>I'd check out thinner merino wool socks or a synthetic sock specific to 'cooling.' Merino wool and specific synthetics pull sweat from the feet and help keep them cooler. Generally speaking. For example the Smartwool PhD Run (Ultra) Lights or Wigwam Ultra Cools.</p>\n\n<p>Even more specifically I'd look for thin double layer socks, which sounds thicker true. But, two thin double layers also help reduce friction (a source of heat).</p>\n\n<p>I'm partial to the Wrightsock coolmesh II at the moment for this reason.</p>\n\n<p>If changing your socks to something more cooling still doesn't help, then I'd blame the shoes. </p>\n"
}
] |
2016/01/12
|
[
"https://fitness.stackexchange.com/questions/28615",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18615/"
] |
28,628 |
<p>I used to row competitively, but had to stop around 9 months ago due to bursitis in my right shoulder. I got treated, mostly cortisone, but it never really got a lot better– a new doctor diagnosed scapular dyskinesis that could be either cause or symptom. </p>
<p>Since then I've been doing some exercising here and there, and I would like to get back into it fully – probably not directly rowing but at least lifting/rowing ergometer or whatever, but I feel like I have to feel good about my shoulder first.</p>
<p>Unfortunately I cannot go to a physiotherapist due to cross country insurance stuff (I live abroad), so my questions are: Are there any exercises, self massages (eg myofascial) I can do that will help my shoulder? Against both bursitis and (probably more important) scapular dyskinesis. Thanks! </p>
|
[
{
"answer_id": 28635,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>This question brings back memories. I’m a competitive rower and I had a similar situation. Although, my symptoms were more situated in the rhomboid/trap region <strong>without</strong> shoulder inflammation. I did, however, have some discomfort in the shoulder.</p>\n\n<p>Here are some of the exercises/stretches I had to do as part of my rehab.</p>\n\n<ul>\n<li>Thoracic Extension</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/selpj.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/selpj.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Thoracic Rotation</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/xwMDI.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/xwMDI.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Cross Body Horizontal Adduction Stretch</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/AMSh1.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/AMSh1.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Sleeper stretch</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/wMWn7.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/wMWn7.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Para scapular strengthening (T’s and Y’s)\n(sorry, no images)</li>\n</ul>\n\n<p>The above is a small subset that should get you started. I would recommend you go back to your doctor and get his advice on the above exercises <strong>before</strong> trying them. I'd also suggest you suspend erg work (if you're doing it) until you feel no discomfort. The last thing you want to do is have a setback if you’re trying to get back into a boat.</p>\n"
},
{
"answer_id": 28661,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 0,
"selected": false,
"text": "<p>A question at Stackexchange should never replace advices from professionals. Please, only view my answer as inspiration and not as recommendations for treatment.</p>\n\n<p>If you take into account that</p>\n\n<ul>\n<li>Scapular dyskinesis is a displacement of your shoulder blade\n(scapular) often caused by short muscles</li>\n<li>18 muscles attaches to each shoulder blade\n<a href=\"https://en.wikipedia.org/wiki/Scapula#function\" rel=\"nofollow\">https://en.wikipedia.org/wiki/Scapula#function</a></li>\n<li>Rows intensively trains a strong muscle called Trapezius, which\nattaches to the shoulder blade</li>\n<li>You probably do not perform adequate stretching exercises (most\npeople don't) and do not care about training antagonistic pairs\nequally.</li>\n</ul>\n\n<p>I will first recommend you to get familiar with functional exercises (like crossfit) and stretching for your upper body to train it in a healthy way.\nPopular speaking you should not do row exercises without doing an equally amount of push ups.(I know this is not really an option for top athletes). Ideally you should perform an equally amount of exercises for all your major muscles in your upper body and make sure to retain full movement by proper stretching.</p>\n\n<p>If you are out for specific video exercises for your situation, I think they are easy to find like\n<a href=\"http://www.thesportsphysiotherapist.com/treatment-of-scapular-dyskinesis/\" rel=\"nofollow\">http://www.thesportsphysiotherapist.com/treatment-of-scapular-dyskinesis/</a></p>\n\n<p>Danish physiotherapists often recommends the book Robin McKenzie: \"Treat your own shoulder\", which detailed explains stretching exercises.</p>\n"
}
] |
2016/01/13
|
[
"https://fitness.stackexchange.com/questions/28628",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19087/"
] |
28,637 |
<p>I have started following series to build muscle, in <a href="http://www.bodybuilding.com/fun/kris-gethin-building-trainer-nutrition-overview.html" rel="nofollow">this</a> page the calories is 2712, the author says to have 6 meals a day including calories from your workout. Now if i do simple maths as do breakdown of 2712, it is as following</p>
<p>Protein : 241g <br>
Carbs : 402g <br>
Fats : 71g <br></p>
<hr>
<p>Total : 714</p>
<p>But if we do 714*6 = 4,284. That is like double of what he mentioned for training day. Am i doing the maths wrong or there is any typo?</p>
|
[
{
"answer_id": 28635,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>This question brings back memories. I’m a competitive rower and I had a similar situation. Although, my symptoms were more situated in the rhomboid/trap region <strong>without</strong> shoulder inflammation. I did, however, have some discomfort in the shoulder.</p>\n\n<p>Here are some of the exercises/stretches I had to do as part of my rehab.</p>\n\n<ul>\n<li>Thoracic Extension</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/selpj.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/selpj.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Thoracic Rotation</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/xwMDI.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/xwMDI.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Cross Body Horizontal Adduction Stretch</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/AMSh1.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/AMSh1.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Sleeper stretch</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/wMWn7.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/wMWn7.jpg\" alt=\"enter image description here\"></a></p>\n\n<ul>\n<li>Para scapular strengthening (T’s and Y’s)\n(sorry, no images)</li>\n</ul>\n\n<p>The above is a small subset that should get you started. I would recommend you go back to your doctor and get his advice on the above exercises <strong>before</strong> trying them. I'd also suggest you suspend erg work (if you're doing it) until you feel no discomfort. The last thing you want to do is have a setback if you’re trying to get back into a boat.</p>\n"
},
{
"answer_id": 28661,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 0,
"selected": false,
"text": "<p>A question at Stackexchange should never replace advices from professionals. Please, only view my answer as inspiration and not as recommendations for treatment.</p>\n\n<p>If you take into account that</p>\n\n<ul>\n<li>Scapular dyskinesis is a displacement of your shoulder blade\n(scapular) often caused by short muscles</li>\n<li>18 muscles attaches to each shoulder blade\n<a href=\"https://en.wikipedia.org/wiki/Scapula#function\" rel=\"nofollow\">https://en.wikipedia.org/wiki/Scapula#function</a></li>\n<li>Rows intensively trains a strong muscle called Trapezius, which\nattaches to the shoulder blade</li>\n<li>You probably do not perform adequate stretching exercises (most\npeople don't) and do not care about training antagonistic pairs\nequally.</li>\n</ul>\n\n<p>I will first recommend you to get familiar with functional exercises (like crossfit) and stretching for your upper body to train it in a healthy way.\nPopular speaking you should not do row exercises without doing an equally amount of push ups.(I know this is not really an option for top athletes). Ideally you should perform an equally amount of exercises for all your major muscles in your upper body and make sure to retain full movement by proper stretching.</p>\n\n<p>If you are out for specific video exercises for your situation, I think they are easy to find like\n<a href=\"http://www.thesportsphysiotherapist.com/treatment-of-scapular-dyskinesis/\" rel=\"nofollow\">http://www.thesportsphysiotherapist.com/treatment-of-scapular-dyskinesis/</a></p>\n\n<p>Danish physiotherapists often recommends the book Robin McKenzie: \"Treat your own shoulder\", which detailed explains stretching exercises.</p>\n"
}
] |
2016/01/15
|
[
"https://fitness.stackexchange.com/questions/28637",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8561/"
] |
28,638 |
<p>I just began fasting today to get myself into keto faster, only going to have 800-1000 calories of mostly fat (80%+) for the next 2-3 days. My question is should i stop working out? The easy answer in my head is no because I have worked out on little to no food in the past (not on purpose) and been just fine. While i wont really be building any muscle and probably wont lift as much, just seeing what the recommendation is from others for this scenario. This is my first time trying keto and my lifting is powerlifting, today would be deadlift day, tomorrow is accessory/light cardio day, then rest day.</p>
|
[
{
"answer_id": 28660,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": -1,
"selected": false,
"text": "<p>Participants in fitness competitions do keep a low calorie diet for a few weeks while they continue to do their usual workouts.</p>\n\n<p>Keep in mind that they calculate the daily amount of calories very accurately, and get supervision from nutrition experts or personal trainers.</p>\n"
},
{
"answer_id": 28662,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 1,
"selected": false,
"text": "<p>I think you could better just keep on lifting. As said above you won't hit the same numbers, but there is always a technical flaw you could try to work on.</p>\n\n<p>You could also use the time you are now not lifting to learn new movements. I can't tell how experienced you are but you could try other types of squats as example:</p>\n\n<ul>\n<li>goblet squat</li>\n<li>front squat</li>\n<li>box squats</li>\n<li>goodmornings</li>\n<li>etc.</li>\n</ul>\n\n<p>Hope I helped you and keep growing stronger!</p>\n"
},
{
"answer_id": 28796,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 2,
"selected": false,
"text": "<p>If anything, I'd definitely avoid cardio in your case. Here's a study (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/7380688\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/7380688</a>) where people, who exercised after their glycogen reserves were already wiped out, burned away 13.7 grams of proteins per hour of exercise (that was measured through sweat alone), which is an equivalent of a little below 70 grams of muscle mass.</p>\n\n<p>Your training performance will also drop once your glycogen reserves are depleted (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/6865776\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/6865776</a>).</p>\n\n<p>As far as muscle preservation (or even hypertrophy) is concerned, strength training shouldn't be as much of a problem IF you keep your protein intake high enough and don't interrupt ketosis with carbs. But studies on nitrogen balance while strength training in ketosis (especially with powerlifting) aren't exactly plentiful...at least not to my knowledge.</p>\n"
}
] |
2016/01/15
|
[
"https://fitness.stackexchange.com/questions/28638",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19102/"
] |
28,646 |
<p>I am a 14 year old girl, and not in very good shape. 5 days ago I went to archery practice, with my 40lb bow. </p>
<p>The first 40 arrows weren't a problem for me, but when I got to 50 I began to shake. I stretched out and went home. The days after my muscles were very sore. </p>
<p>5 days later the soreness was gone. I tried to pull back the bow and I felt so much weaker than last time I used the bow. Did I do something wrong or do I just need more rest? Or is it something else?</p>
<p>I just don't know why I got weaker.</p>
|
[
{
"answer_id": 28660,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": -1,
"selected": false,
"text": "<p>Participants in fitness competitions do keep a low calorie diet for a few weeks while they continue to do their usual workouts.</p>\n\n<p>Keep in mind that they calculate the daily amount of calories very accurately, and get supervision from nutrition experts or personal trainers.</p>\n"
},
{
"answer_id": 28662,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 1,
"selected": false,
"text": "<p>I think you could better just keep on lifting. As said above you won't hit the same numbers, but there is always a technical flaw you could try to work on.</p>\n\n<p>You could also use the time you are now not lifting to learn new movements. I can't tell how experienced you are but you could try other types of squats as example:</p>\n\n<ul>\n<li>goblet squat</li>\n<li>front squat</li>\n<li>box squats</li>\n<li>goodmornings</li>\n<li>etc.</li>\n</ul>\n\n<p>Hope I helped you and keep growing stronger!</p>\n"
},
{
"answer_id": 28796,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 2,
"selected": false,
"text": "<p>If anything, I'd definitely avoid cardio in your case. Here's a study (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/7380688\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/7380688</a>) where people, who exercised after their glycogen reserves were already wiped out, burned away 13.7 grams of proteins per hour of exercise (that was measured through sweat alone), which is an equivalent of a little below 70 grams of muscle mass.</p>\n\n<p>Your training performance will also drop once your glycogen reserves are depleted (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/6865776\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/6865776</a>).</p>\n\n<p>As far as muscle preservation (or even hypertrophy) is concerned, strength training shouldn't be as much of a problem IF you keep your protein intake high enough and don't interrupt ketosis with carbs. But studies on nitrogen balance while strength training in ketosis (especially with powerlifting) aren't exactly plentiful...at least not to my knowledge.</p>\n"
}
] |
2016/01/15
|
[
"https://fitness.stackexchange.com/questions/28646",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19106/"
] |
28,658 |
<p>I have a basic Polar HR sensor. Am in very good shape and do lots of cardio a week. In a 60 minute cardio session I can hardly break 400 calorie burn while my friends boast over 600 burn with a Fitbit and I am in WAY better shape physically than they are. My HR stays within the predetermined range and is average about 153 for about 45 minutes. I have checked and rechecked the data input info for my monitor. I really just wanted the most simple device I can get for HR, calorie burn etc. Is it because I do not have a lot of fat to burn and that my heart is in good shape and that I have a fast recovery? BTW my heart rate drops very fast during a minute rest. My doctor say my EKG is EXCELLENT!
Should I consider a different device? </p>
|
[
{
"answer_id": 28660,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": -1,
"selected": false,
"text": "<p>Participants in fitness competitions do keep a low calorie diet for a few weeks while they continue to do their usual workouts.</p>\n\n<p>Keep in mind that they calculate the daily amount of calories very accurately, and get supervision from nutrition experts or personal trainers.</p>\n"
},
{
"answer_id": 28662,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 1,
"selected": false,
"text": "<p>I think you could better just keep on lifting. As said above you won't hit the same numbers, but there is always a technical flaw you could try to work on.</p>\n\n<p>You could also use the time you are now not lifting to learn new movements. I can't tell how experienced you are but you could try other types of squats as example:</p>\n\n<ul>\n<li>goblet squat</li>\n<li>front squat</li>\n<li>box squats</li>\n<li>goodmornings</li>\n<li>etc.</li>\n</ul>\n\n<p>Hope I helped you and keep growing stronger!</p>\n"
},
{
"answer_id": 28796,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 2,
"selected": false,
"text": "<p>If anything, I'd definitely avoid cardio in your case. Here's a study (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/7380688\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/7380688</a>) where people, who exercised after their glycogen reserves were already wiped out, burned away 13.7 grams of proteins per hour of exercise (that was measured through sweat alone), which is an equivalent of a little below 70 grams of muscle mass.</p>\n\n<p>Your training performance will also drop once your glycogen reserves are depleted (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/6865776\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/6865776</a>).</p>\n\n<p>As far as muscle preservation (or even hypertrophy) is concerned, strength training shouldn't be as much of a problem IF you keep your protein intake high enough and don't interrupt ketosis with carbs. But studies on nitrogen balance while strength training in ketosis (especially with powerlifting) aren't exactly plentiful...at least not to my knowledge.</p>\n"
}
] |
2016/01/16
|
[
"https://fitness.stackexchange.com/questions/28658",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19115/"
] |
28,665 |
<p>Hypertrophy means that your muscles are bigger, but does this mean that they don't perform better or worse than smaller muscles?</p>
<p>Is it really possible for hypertrophy of the muscles to have no functional effects? Would you gain at least some strength? Are there any negative functional effects? I've heard that bigger muscles makes you less flexible, is this true?</p>
<p>So what are the functional effects both positive and negative of hypertrophy?</p>
|
[
{
"answer_id": 28673,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 4,
"selected": true,
"text": "<p>Hypertrophy is the sole phenomenon of muscles getting bigger. (This can be considered a distinct physiological process, but is difficult if not impossible to trigger separate from increases in strength, endurance, and so on.) </p>\n\n<p>Hypertrophy <em>in and of itself</em> slightly increases strength due to leverage advantages that come with greater cross-sectional area producing a superior angle of contraction. </p>\n\n<p>Hypertrophy <em>in and of itself</em> says nothing about flexibility. Hypertrophy training can result in reduced or increased flexibility; this is determined by the program one uses.</p>\n\n<p>Hypertrophy alone may create greater metabolic demand, that is, it's harder to fuel a bigger body during sustained cardio effects. But other training can obviate this effect.</p>\n\n<p>But all in all, hypertrophy gets a bad rap. Excessive attention on bodybuilding in popular Western culture has caused lifting weights to be associated with bodybuilding's excesses, but the fact is that hypertrophy should generally be desired by everyone. It's a rational goal of working out that carries vanishingly few negative effects of any significance at all.</p>\n"
},
{
"answer_id": 28754,
"author": "user19210",
"author_id": 19210,
"author_profile": "https://fitness.stackexchange.com/users/19210",
"pm_score": 0,
"selected": false,
"text": "<p>Within-participant comparisons reveal and inverse logarithmic relationship between ∆muscleCSA and V•O2max. In other words, although we all love adding muscle, it can absolutely be detrimental to some other exercise adaptations, like work rate in activities of middle and long durations. </p>\n"
}
] |
2016/01/17
|
[
"https://fitness.stackexchange.com/questions/28665",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15315/"
] |
28,666 |
<p>Just wondering what set of exercises do you recommend to be able to perform muscle ups ?</p>
<p>Thanks</p>
|
[
{
"answer_id": 28667,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 2,
"selected": false,
"text": "<p>Ring dips and ring pull ups (with false grip) in ordinary gym rings.</p>\n\n<p>If one or both of these exercises are too hard then replace ring pull ups with pull ups (strict or with kipping) in the bar or lower the rings until your feets touches the floor during the exercise. Replace ring dibs for instance with dips between two boxes.</p>\n\n<p>You can also apply a rubberband between the rings and let your knees rest on the band for dips and sit on the band for pull ups.</p>\n\n<p>When you are in the rings: Remember to do simple exercises pressing your shoulders in the opposite direction of gravity to avoid injuries.</p>\n\n<p>\"Muscle ups\" is an advanced exercise. You must have been doing core exercises and common functional exercises for your upper body for a while to stabilize your body and to avoid injuries.</p>\n"
},
{
"answer_id": 28680,
"author": "Aequitas",
"author_id": 15315,
"author_profile": "https://fitness.stackexchange.com/users/15315",
"pm_score": 1,
"selected": false,
"text": "<p>Firstly you need to be able to do pull ups and chest dips.</p>\n\n<p>To train for muscle ups you will need to do lots of both of those two exercises.</p>\n\n<p>Pull ups and chest dips account for most of the muscle up move however the most difficult part of a muscle up is the transition. False grip training is highly recommended to improve the transition part of a muscle up. So incorporate false grip hangs and false grip pull ups.</p>\n\n<p>Aside from that, all you can do is the full muscle up move but with assistance, the same as when you probably first started doing pull ups; rest your legs on a stool or something to take some of the weight. Do the move quickly with a bit of a jump at the start. Go to the top of the move and then slowly go down to a hang.</p>\n"
}
] |
2016/01/17
|
[
"https://fitness.stackexchange.com/questions/28666",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19121/"
] |
28,670 |
<p>I'm 5'1 and 90 pounds. For my age (I'm 13 years old), I'm underweight. Some of you may be like don't worry about this, you're so young but I still will worry about it. For those of you who say "eat more" it doesn't work that well for me, I have a small appetite. In 3 weeks I only gained around 1 pound which really concerns me. I wanna get in shape, to gain more muscle.</p>
|
[
{
"answer_id": 28671,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>Gaining weight as an underweight person (and I know this from experience) is having the balls to eat even though you're not hungry. This does not mean binging, but rather eating healthy food 5-6 times per day, in moderate portions.</p>\n\n<p>But you can help yourself get a bigger appetite by joining a sport. I wouldn't recommend weightlifting just yet, but a form of martial arts or gymnastics is one of the best choices you could possibly make right now. It will make sure that as you grow, you grow in the right ways. It will make you both look good, and feel good.</p>\n\n<p>Obviously, I'm not discounting other sports, and you should go for whatever sport you really want to partake in. Martial arts or gymnastics are suggestions that I know will give you a strong and lean body whether you want one or not.</p>\n"
},
{
"answer_id": 28675,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 1,
"selected": false,
"text": "<p>You do not necessarily need to eat more, but you have to get correct nutrition:</p>\n\n<ul>\n<li>Six smaller meals a day containing <strong>20-25g protein each time</strong> (this is much harder to plan than you think - use a kitchen scale and nutrition tables to check the amount of protein)</li>\n<li>Healthy food: Fresh fruit rather than dried or canned fruit. Raw or\nslightly cooked vegetables. No fast food.</li>\n<li>Slow carbohydrates: Prefer whole grain products and avoid sugar.</li>\n</ul>\n\n<p>Choose some sports, which makes you <strong>feel happy</strong> and that you have fun. Good feeling is usual the best motivation for using your body and gain muscles mass.</p>\n"
}
] |
2016/01/17
|
[
"https://fitness.stackexchange.com/questions/28670",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19122/"
] |
28,676 |
<p>After really enjoying running for a couple of years and running a few times a week and entering some races, I have lost the motivation to go out after work in the dark and cold and put in the hours. Do you have any advice beyond the obvious "sign up for a race" that I could try to get my groove back?</p>
<p>Thanks in advance.</p>
|
[
{
"answer_id": 28677,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 4,
"selected": true,
"text": "<ul>\n<li>Run for fun: Do not push yourself to reach a certain distance, speed,\ntime or any other criteria for success. Just do what you like to do\ntoday, make a random choice each time you reach an intersection, jump\nover smaller fences, run backwards and so on.</li>\n<li>Change style: Try trail-running or something different from usual.</li>\n<li>Buy some fancy sportswear, which makes you look cool and <strong>feel\ncomfortable</strong>.</li>\n<li>Think about other people who stayed at home. Tell yourself that you\nare outstanding, what you actually are, when you get out in the cold\nnight.</li>\n<li>Mix your runs with functional exercises like air squats, lunges,\npush-ups etc.</li>\n<li>Get friends and have fixed times each week for running together.</li>\n<li>Get a personal trainer, which for sure will push you beyond any\nreasonable limit.</li>\n<li>Accept winter is not optimal for running and have fun trying some\nother sports. You will most likely feel better at springtime.</li>\n</ul>\n"
},
{
"answer_id": 28684,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>Along with Gyrfalcon's suggestions, I'd also recommend an app like \"<a href=\"https://zombiesrungame.com/\" rel=\"nofollow\">Zombies, Run!</a>\" which gives you a narrative while running. I've got a mixed opinion on the \"zombie chase\" bits, which I feel do not properly handle courses with hills or other obstacles that prevent you from raising your speed for a prolonged sprint, but the actual storyline is kind of fun to follow.</p>\n\n<p>You could also listen to an audiobook, but my experience is that I find it hard to convince myself to listen to said book while running instead of listening in the comfort of my own home.</p>\n"
},
{
"answer_id": 28688,
"author": "user3573647",
"author_id": 8474,
"author_profile": "https://fitness.stackexchange.com/users/8474",
"pm_score": 2,
"selected": false,
"text": "<p><strong>New places, music or podcasts.</strong> I need to occupy my mind, and that means listening to something or looking at something new.</p>\n\n<p>Sometimes I'll drive to a city or state park for my workout, or run in a new part of the city I'm not familiar with. Even areas you think you know are very different on foot than seem from the driver's seat. You'll realize how much you miss driving.\nI try to avoid suburbs...most are very boring and repetitive.</p>\n\n<p>Music, comedians, and good podcasts are great for when you're running in a familiar area. If you have something to think about the time passes quicker, and music can keep you pushing yourself.</p>\n"
},
{
"answer_id": 28730,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 1,
"selected": false,
"text": "<p>Running with other people can be fun alot of fun, like sharing here on StackExchange. </p>\n\n<p>Otherwise destination running can be fun too. For me I used the Pikes Peak Marathon as a source of inspiration. Now I have Grindstone 100, Keys 100, Hardrock 100 and Nolans 14 as similar destination type sources of motivation.\nI use Strava and Endomondo and seeing others accomplish things motivation me to get out there too.</p>\n\n<p>Also I had a goal to beat my times from the past, done, and have taken up my goal from the past to see how fast I can run. So self competition is a big factor for me to go run.</p>\n\n<p>So enjoy your runs :)</p>\n"
}
] |
2016/01/17
|
[
"https://fitness.stackexchange.com/questions/28676",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19123/"
] |
28,681 |
<p>Every day I climb 8 stories of stairs. I'm 23, and my friends say if we daily climb 8 stories that in the future there will be knee problems and all. </p>
<p>Are they right? If so can you suggest any better way.</p>
|
[
{
"answer_id": 28683,
"author": "Syren Baran",
"author_id": 19137,
"author_profile": "https://fitness.stackexchange.com/users/19137",
"pm_score": 2,
"selected": false,
"text": "<p>It's highly unlikely you will have any long term ill effects from climbing 8 stories stairs daily.</p>\n\n<p>Nonetheless you might want to consider the same supplemental excercises for the thighs that e.g. joggers or cyclist do, such as stretching thighs <a href=\"https://i.stack.imgur.com/i9npl.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/i9npl.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>or massaging with a blackroll<a href=\"https://i.stack.imgur.com/VysM2.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/VysM2.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>This will prevent the musculature from becoming stiff and avoid unnecesarry pressure on the knee caps.</p>\n"
},
{
"answer_id": 28686,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>As with any form of exercise, it is possible to accrue injury by doing it incorrectly. For stair-climbing, the key to avoiding knee strain is to keep your body over your knee while ascending. When going up a step, place your foot on the step, shift your weight over it, and then push up. Odds are you're already doing it, since climbing with your weight further back is uncomfortable for most people, but I figured it was worth mentioning.</p>\n"
},
{
"answer_id": 28687,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": false,
"text": "<p>Until elevators and <a href=\"https://en.wikipedia.org/wiki/I-beam\">steel girder construction</a> around the turn of the 19th century, the tallest buildings were usually five stories. People worked in those fifth stories for years.</p>\n\n<p>Also, plenty of <a href=\"https://en.wikipedia.org/wiki/Shepherd\">jobs</a> have people walking up and down hills all day for decades, starting as small children.</p>\n\n<p>It's actually sort of sad that people consider eight flights of steps a day to be something that is beyond the scope of what a healthy human body can do.</p>\n\n<p>If you have problems, it will likely be from <a href=\"http://www.uhs.wisc.edu/health-topics/muscles-and-bone/overuse.shtml\">over-use</a>, as you adapt to the load on your body. But if you've been doing it continuously without any ill effects, you can rest easy knowing it's fine. If something starts to hurt, cut back and ride the elevator up. If it feels good, keep doing it.</p>\n\n<p>And tell your friends to stop giving you poor advice.</p>\n"
},
{
"answer_id": 28718,
"author": "Dustin Kreidler",
"author_id": 16824,
"author_profile": "https://fitness.stackexchange.com/users/16824",
"pm_score": 0,
"selected": false,
"text": "<p>Your friends are idiots. (So are mine. That's not really a dig.)</p>\n\n<p>That said, as other posters have said, make sure you're doing it right. Don't let your knees cave inwards as you put pressure on the lead foot. keep the weight over that lead foot. That <em>should</em> be about it. </p>\n\n<p>(That said, be smart. If you do start getting sore knees, no one will go hungry or have their village overrun if you take the elevator a few times. I promise.*)\n<hr>\n<sup>*This promise is only 99.9% guaranteed. Acts of Gahd are not covered. </sup></p>\n"
}
] |
2016/01/18
|
[
"https://fitness.stackexchange.com/questions/28681",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19133/"
] |
28,689 |
<p>Due to recently events back at my parents house, I decided to help with some of the expenses, this lead me to sacrificing my membership to the gym. I know there are at-home workouts, but I am unsure of which one to follow since I am so used to lifting weights. I kinda regret cancelling that payment, but family comes first. I really don't know for how long I am going to keep my account cancelled. Buying weights it's an option, but again I'm pretty tight budget wise and it would take time for me to get everything I would want to have.</p>
<p>Any recommendations for an at-home workouts that can tire me as much as lifting? </p>
|
[
{
"answer_id": 28691,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 4,
"selected": true,
"text": "<p>Do not regret this break from your weightlifting and take the opportunity to become an even better weightlifter.</p>\n\n<p>The trainers I have had, most often has used about half of the workout for yoga exercises to improve flexibility, range, mobility and core strength.\nExercises like over-the-head-squats demands extremely high flexibility.</p>\n\n<p>You can highly improve quality of your squats by doing air squats in front of a mirror.</p>\n\n<p>You can improve your core strength and stability far beyond what you think is possible just by doing functional training and calisthenics - without any equipment.</p>\n\n<p>If you can afford a little for a smaller device, I will definitely recommend you a cheap suspension-trainer aka TRX (cheap ones are as good as the expensive ones), which you easily can attach to a door, and sliding exercises like this: <a href=\"http://www.6-directions.com/\">http://www.6-directions.com/</a>\nYou can just use floor-cloths for sliding exercises. I use to do so.</p>\n\n<p>If you dare to try advanced exercises, Switch ball can take your weightlifting to the next level, but I recommends proper instructions.</p>\n\n<p>If you have room for more than that, then get inspiration from crossfit and use sandbags (or water bags), tires, logs, etc. as weights. </p>\n"
},
{
"answer_id": 28692,
"author": "Aequitas",
"author_id": 15315,
"author_profile": "https://fitness.stackexchange.com/users/15315",
"pm_score": 3,
"selected": false,
"text": "<p>If you consider yourself handy then you could consider building some weightlifting equipment yourself. It is cheap and surprisingly simple.</p>\n\n<p>Although I do recommend that you do buy the barbell since making one out of wood or other common materials would be considerably weaker or larger if you try to maintain the same strength. </p>\n\n<p><a href=\"https://www.youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ\">Buff Dudes</a> have a Youtube channel where sometimes <em>Buff Dad</em> has tutorials on how to make Gym Equipment. <a href=\"https://www.youtube.com/watch?v=6dy5eyMDt3c\">This</a> is an example for a power rack. I've found that the procedure is quite simple and doesn't require any advanced tools. The material is mostly wood so it is very cheap.</p>\n\n<p>As for weight plates, there are again many tutorials on Youtube (<a href=\"https://www.youtube.com/watch?v=EpwewKou_R0\">this one</a> for example) where people show you how to make weight plates from concrete. It's about $5 for a 25kg bag of concrete, so you could make ~30kg (some water is retained from curing, I'm not sure how much) of weight plates for only the cost of a bag and a mould which would be less than $5.</p>\n\n<p>Although it would take a considerable amount of time you could build yourself a home gym for a couple of hundred dollars. </p>\n"
},
{
"answer_id": 28696,
"author": "womp",
"author_id": 19101,
"author_profile": "https://fitness.stackexchange.com/users/19101",
"pm_score": -1,
"selected": false,
"text": "<p>Lifting>family</p>\n\n<p>but really, you might be able to find a place to do chinups in a park or on a tree or something, it's one of the best exercises to do. Maybe you can buy a metal bar from a hardware store and make a chinup station yourself. Dips are also great. Other than that you can start a running routine. </p>\n"
},
{
"answer_id": 28697,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 2,
"selected": false,
"text": "<p>Get a pullup/chinup bar. You can get one for about $20.</p>\n\n<p>Buy a couple of parallel bars where you can do dips. If you have a couple of sturdy chairs, they will do.</p>\n\n<p>Pullups, chinups, dips, pushups, planks, bodyweight squats are all great exercises that could make up for a very decent routine.</p>\n"
},
{
"answer_id": 28698,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>Training is in essence applying force to a resistance. How that resistance looks like is just limited to your imagination.</p>\n\n<ul>\n<li><p>The World is your gym (phrase stolen from Ross Enamait)\ngo out and train outside in fresh air, you can do pull-ups, chin-ups, dips on trees or monkey bars on playgrounds, using heavy stones, barrels or kegs for overhead lifting or deadlifts or big logs.\nRunning up hills for conditioning is an challenging task... too.</p></li>\n<li><p>You are your own Gym (phrase stolen from a title of a bodyweight training program od a farmer navy seal - Mark Lauren) you can do bodyweight exercises in addition or just alone, there are some outstanding programs outhere. I recommend: Never Gymless-Ross Enamait, YAYOG - Mark Lauren or Convict Conditioning by Paul Wade. </p></li>\n<li><p>Make your own gym:\nDepending on your Budget and available space for training you could build some of the tools on your own, here is some Information on custom created tools like bulgarian bags, sandbags, gymnastic rings, trx bands and kettle-dumbells.\n<a href=\"http://rosstraining.net/forum/viewtopic.php?f=9&t=157&sid=03871eb27b3ff4b3f2230da5c9b07e97\" rel=\"nofollow\">http://rosstraining.net/forum/viewtopic.php?f=9&t=157&sid=03871eb27b3ff4b3f2230da5c9b07e97</a></p></li>\n</ul>\n\n<p>now go do something...</p>\n"
},
{
"answer_id": 28706,
"author": "claws",
"author_id": 692,
"author_profile": "https://fitness.stackexchange.com/users/692",
"pm_score": 2,
"selected": false,
"text": "<p><a href=\"https://www.gymnasticbodies.com/\" rel=\"nofollow\">Gymnastic Strength Training</a> is a perfect option for you in my opinion. It is very well designed program with tons of progressions and requires almost negligible equipment.</p>\n"
}
] |
2016/01/18
|
[
"https://fitness.stackexchange.com/questions/28689",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
28,699 |
<p>The description in the book describes touching the right hand in front of the left foot while the right leg goes up, then says to repeat it with the left hand going down, and that you've completed one rep when you've done that. Then, it says to switch legs. So, when doing ladders (1 rep, then 2 reps, then 3 reps, etc), is one to do the right leg twice as one rep, then do left twice, right twice as the second two reps, and so on? Or is "one rep" supposed to be twice on the right and twice on the left?</p>
<p>I would consult his website, but <a href="https://www.marklauren.com/forum/" rel="nofollow">the forum</a> seems to perpetually be down.</p>
|
[
{
"answer_id": 28691,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 4,
"selected": true,
"text": "<p>Do not regret this break from your weightlifting and take the opportunity to become an even better weightlifter.</p>\n\n<p>The trainers I have had, most often has used about half of the workout for yoga exercises to improve flexibility, range, mobility and core strength.\nExercises like over-the-head-squats demands extremely high flexibility.</p>\n\n<p>You can highly improve quality of your squats by doing air squats in front of a mirror.</p>\n\n<p>You can improve your core strength and stability far beyond what you think is possible just by doing functional training and calisthenics - without any equipment.</p>\n\n<p>If you can afford a little for a smaller device, I will definitely recommend you a cheap suspension-trainer aka TRX (cheap ones are as good as the expensive ones), which you easily can attach to a door, and sliding exercises like this: <a href=\"http://www.6-directions.com/\">http://www.6-directions.com/</a>\nYou can just use floor-cloths for sliding exercises. I use to do so.</p>\n\n<p>If you dare to try advanced exercises, Switch ball can take your weightlifting to the next level, but I recommends proper instructions.</p>\n\n<p>If you have room for more than that, then get inspiration from crossfit and use sandbags (or water bags), tires, logs, etc. as weights. </p>\n"
},
{
"answer_id": 28692,
"author": "Aequitas",
"author_id": 15315,
"author_profile": "https://fitness.stackexchange.com/users/15315",
"pm_score": 3,
"selected": false,
"text": "<p>If you consider yourself handy then you could consider building some weightlifting equipment yourself. It is cheap and surprisingly simple.</p>\n\n<p>Although I do recommend that you do buy the barbell since making one out of wood or other common materials would be considerably weaker or larger if you try to maintain the same strength. </p>\n\n<p><a href=\"https://www.youtube.com/channel/UCKf0UqBiCQI4Ol0To9V0pKQ\">Buff Dudes</a> have a Youtube channel where sometimes <em>Buff Dad</em> has tutorials on how to make Gym Equipment. <a href=\"https://www.youtube.com/watch?v=6dy5eyMDt3c\">This</a> is an example for a power rack. I've found that the procedure is quite simple and doesn't require any advanced tools. The material is mostly wood so it is very cheap.</p>\n\n<p>As for weight plates, there are again many tutorials on Youtube (<a href=\"https://www.youtube.com/watch?v=EpwewKou_R0\">this one</a> for example) where people show you how to make weight plates from concrete. It's about $5 for a 25kg bag of concrete, so you could make ~30kg (some water is retained from curing, I'm not sure how much) of weight plates for only the cost of a bag and a mould which would be less than $5.</p>\n\n<p>Although it would take a considerable amount of time you could build yourself a home gym for a couple of hundred dollars. </p>\n"
},
{
"answer_id": 28696,
"author": "womp",
"author_id": 19101,
"author_profile": "https://fitness.stackexchange.com/users/19101",
"pm_score": -1,
"selected": false,
"text": "<p>Lifting>family</p>\n\n<p>but really, you might be able to find a place to do chinups in a park or on a tree or something, it's one of the best exercises to do. Maybe you can buy a metal bar from a hardware store and make a chinup station yourself. Dips are also great. Other than that you can start a running routine. </p>\n"
},
{
"answer_id": 28697,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 2,
"selected": false,
"text": "<p>Get a pullup/chinup bar. You can get one for about $20.</p>\n\n<p>Buy a couple of parallel bars where you can do dips. If you have a couple of sturdy chairs, they will do.</p>\n\n<p>Pullups, chinups, dips, pushups, planks, bodyweight squats are all great exercises that could make up for a very decent routine.</p>\n"
},
{
"answer_id": 28698,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>Training is in essence applying force to a resistance. How that resistance looks like is just limited to your imagination.</p>\n\n<ul>\n<li><p>The World is your gym (phrase stolen from Ross Enamait)\ngo out and train outside in fresh air, you can do pull-ups, chin-ups, dips on trees or monkey bars on playgrounds, using heavy stones, barrels or kegs for overhead lifting or deadlifts or big logs.\nRunning up hills for conditioning is an challenging task... too.</p></li>\n<li><p>You are your own Gym (phrase stolen from a title of a bodyweight training program od a farmer navy seal - Mark Lauren) you can do bodyweight exercises in addition or just alone, there are some outstanding programs outhere. I recommend: Never Gymless-Ross Enamait, YAYOG - Mark Lauren or Convict Conditioning by Paul Wade. </p></li>\n<li><p>Make your own gym:\nDepending on your Budget and available space for training you could build some of the tools on your own, here is some Information on custom created tools like bulgarian bags, sandbags, gymnastic rings, trx bands and kettle-dumbells.\n<a href=\"http://rosstraining.net/forum/viewtopic.php?f=9&t=157&sid=03871eb27b3ff4b3f2230da5c9b07e97\" rel=\"nofollow\">http://rosstraining.net/forum/viewtopic.php?f=9&t=157&sid=03871eb27b3ff4b3f2230da5c9b07e97</a></p></li>\n</ul>\n\n<p>now go do something...</p>\n"
},
{
"answer_id": 28706,
"author": "claws",
"author_id": 692,
"author_profile": "https://fitness.stackexchange.com/users/692",
"pm_score": 2,
"selected": false,
"text": "<p><a href=\"https://www.gymnasticbodies.com/\" rel=\"nofollow\">Gymnastic Strength Training</a> is a perfect option for you in my opinion. It is very well designed program with tons of progressions and requires almost negligible equipment.</p>\n"
}
] |
2016/01/19
|
[
"https://fitness.stackexchange.com/questions/28699",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8039/"
] |
28,704 |
<p>I once heard that basic definition of cardiovascular exercise is "exercise that increase heartbeat for a specific amount of time"</p>
<p>Is this true? If yes, can I choose any exercise(like toe touching,leg lifting,etc) for weight loss?</p>
|
[
{
"answer_id": 28707,
"author": "Gyrfalcon",
"author_id": 19117,
"author_profile": "https://fitness.stackexchange.com/users/19117",
"pm_score": 2,
"selected": false,
"text": "<p>You are doing cardiovascular workouts to improve the transportation of oxygen in your body.</p>\n\n<p>When you say a person is in a poor shape, that is he or she becomes breathless just after short time of light physical activities, you actually mean he or she has a poor oxygen transportation.</p>\n\n<p>The way you do such workouts is usually by working as hard as possible in the aerobic area to maximize your need for oxygen.</p>\n\n<p>You can have a good <em>individual</em> indication of the level of oxygen transportation by measuring the heart rate (HR).\nNote that you cannot compare the HR of two persons and conclude that the one works harder or has a better oxygen transportation than the other one. If you measure the HR of yourself during a single workout (but not during e.g. a year) it is common to assume that the maximal transportation of oxygen take place when your measure the fastest HR.</p>\n\n<p>While it use to be optimal to do exercises with many fast repetitions, you can do literally any exercise you want for cardiovascular workouts.\nIt is just extremely hard to work as hard as maximal oxygen transportation / HR takes place by doing a plank compared to running fast or jumping.</p>\n\n<p>That fact leads to a reasonable <strong>definition of cardiovascular exercises</strong>: Exercises, which makes it easy to push your body to work in such a way, that maximal oxygen transportation takes place.</p>\n"
},
{
"answer_id": 28708,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>Technically speaking, any activity that increases your cardiac and vascular levels by activity is indeed cardiovascular exercise. Whether it's walking, climbing stairs, boxing, or yoga, maintaining your heart rate at a higher level during activity. There are a couple of catches, though.</p>\n\n<p>First, heart rate is a symptom of the activity, not the activity itself. <a href=\"http://www.straightdope.com/columns/read/236/if-i-get-my-heart-pumping-with-caffeine-is-that-good-aerobic-exercise\" rel=\"nofollow\">You can't improve your cardio by drinking a lot of coffee</a>. I mention that in part because you mention toe-touching. Toe-touches, like any stretch, can be good cardio-vascular activity, but you're also inverting yourself, which messes with your blood pressure a bit, which may induce a higher heart rate for a time that has nothing to do with the exercise.</p>\n\n<p>Secondly, to simplify things a bit, you're looking to reach an elevated heart rate for a sustained period. Doing a minute or so of fast walking will get your heart rate up and it will stay up for a bit, but your body will quickly catch on that it was only a short burst of activity and it won't give you as many benefits. The trick to good cardio exercise involves getting your body into a state where it's convinced that it needs to keep the engine idling, so to speak, just in case you need to start sprinting to escape the ravening wolves again.</p>\n\n<p>Lastly, not all exercises are created equally. Some will more efficiently exercise your system and, in general, it's best to do movements that apply to what you plan to do. There was a nice quote I ran into at one point about elliptical machines that pointed out that they do a good job of building up cardio, but the odd movement means that all you're really training your body to do is to more efficiently work the elliptical machine. Most people are better off running, or climbing stairs, because that's what they'll actually be doing in their life.</p>\n"
},
{
"answer_id": 28727,
"author": "user546626",
"author_id": 19181,
"author_profile": "https://fitness.stackexchange.com/users/19181",
"pm_score": 2,
"selected": true,
"text": "<p>Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.</p>\n"
}
] |
2016/01/20
|
[
"https://fitness.stackexchange.com/questions/28704",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19149/"
] |
28,710 |
<p>When I go to the gym for e.g. a hard chest workout, the next day or two I can feel my chest be a little sore while it tries to recover.</p>
<p>But I never get this feeling with my thighs and calfs although I feel that during my workout I push them near their limits.</p>
<p>During the exercise, I can feel them burning, like any other muscle, but I feel that they recover way too quickly after the exercise. I feel like I can work them out two days in a row and push them to their limit without any problem (I don't do this).</p>
<p>I have by no means extremely trained feet; they are normal.</p>
|
[
{
"answer_id": 28711,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>First of all, soreness is definitely not a good tool to measure your training session quality. There is some correlation between the \"damage level\" and the feeling of soreness, but the lack of soreness doesn't indicate a too low-intensity workout.</p>\n\n<p>There are a few points I suggest you to think about in order to assess your training:</p>\n\n<ul>\n<li><strong>Priority</strong>: Do I train calves only in the end of the session? Am I considering other muscle groups to be more important in the session?</li>\n<li><strong>Volume</strong>: Do I put more effort into other muscle groups over my calves? Am I performing significantly more sets/reps when training other muscle groups?</li>\n</ul>\n\n<p>In addition to that, remember that calves are actually used daily, so it's a bit harder to challenge them. Vary the reps range, do supersets, etc, anything that will shock your body. Don't train the same group on consecutive days, but find the way to increase the muscle stimulus in the current workouts.</p>\n"
},
{
"answer_id": 28716,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": -1,
"selected": false,
"text": "<p>You are having one or all of the issues:</p>\n\n<ul>\n<li><p>You aren't doing enough weight.</p></li>\n<li><p>You aren't doing enough reps.</p></li>\n<li><p>You take too much time between your sets.</p></li>\n<li><p>You are doing the lifts incorrectly.</p></li>\n</ul>\n\n<p>Even when I was at my peak and lifting 6 days a week with two leg days (at the time had been steady for 10+ years), there was not a single time I did legs and didn't feel it the next day. Even if I totally felt horrible and half-assed a workout I would be a little sore the next day. To me when I hear something like this I feel that you are spending a lot of time in the gym doing a lot of useless things. I mean if you want to go to the gym to burn 50 extra calories and be a little active that is fine but if you are looking to get stronger or really tone up you should feel it the next day. No pain no gain.</p>\n"
}
] |
2016/01/21
|
[
"https://fitness.stackexchange.com/questions/28710",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16302/"
] |
28,713 |
<p>I am 22 1.75 m and 85 kg.
I started training about four months ago, starting with bodyweight exercises and one time I tried to do a full 'flag'. After this I showered and I saw stretch marks on my armpits. I moved to training in a gym and these marks only got bigger and longer. Now I have marks on both sides, looks like a bold red line. They are starting to move to the chest area in one direction and to the biceps in second direction.</p>
<p>I read that they will go away but they have only worsened.
I can live with them in my armpits because no one sees them, but if they move to my chest and biceps I'll look like a mutant.
Is there a way for me to stop them from spreading, other then by stopping my training?</p>
<p>I should mention that in that time frame, I was dieting, and I managed to lose about 4 kg amd gain them back.</p>
|
[
{
"answer_id": 28711,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>First of all, soreness is definitely not a good tool to measure your training session quality. There is some correlation between the \"damage level\" and the feeling of soreness, but the lack of soreness doesn't indicate a too low-intensity workout.</p>\n\n<p>There are a few points I suggest you to think about in order to assess your training:</p>\n\n<ul>\n<li><strong>Priority</strong>: Do I train calves only in the end of the session? Am I considering other muscle groups to be more important in the session?</li>\n<li><strong>Volume</strong>: Do I put more effort into other muscle groups over my calves? Am I performing significantly more sets/reps when training other muscle groups?</li>\n</ul>\n\n<p>In addition to that, remember that calves are actually used daily, so it's a bit harder to challenge them. Vary the reps range, do supersets, etc, anything that will shock your body. Don't train the same group on consecutive days, but find the way to increase the muscle stimulus in the current workouts.</p>\n"
},
{
"answer_id": 28716,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": -1,
"selected": false,
"text": "<p>You are having one or all of the issues:</p>\n\n<ul>\n<li><p>You aren't doing enough weight.</p></li>\n<li><p>You aren't doing enough reps.</p></li>\n<li><p>You take too much time between your sets.</p></li>\n<li><p>You are doing the lifts incorrectly.</p></li>\n</ul>\n\n<p>Even when I was at my peak and lifting 6 days a week with two leg days (at the time had been steady for 10+ years), there was not a single time I did legs and didn't feel it the next day. Even if I totally felt horrible and half-assed a workout I would be a little sore the next day. To me when I hear something like this I feel that you are spending a lot of time in the gym doing a lot of useless things. I mean if you want to go to the gym to burn 50 extra calories and be a little active that is fine but if you are looking to get stronger or really tone up you should feel it the next day. No pain no gain.</p>\n"
}
] |
2016/01/21
|
[
"https://fitness.stackexchange.com/questions/28713",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19165/"
] |
28,725 |
<p>I suffered a knee injury back in July, that I had a friend of mine (he's a physiotherapist) look at briefly. His diagnosis was that I suffered either a minor MCL tear, or possibly a minor meniscus tear.</p>
<p>I have been working on it and it's almost back to normal, despite causing me some trouble in case of strong impacts on the fully extended leg, or with excessive strengths applied to the outer side of the knee.
(In those cases after a 30 sec / 1 min rest I'm 100% back).</p>
<p>While so far I have been doing any type of workout I know involving legs in general in addition to tyring to lose some weight (being a little over 90kg doesn't help), I would like to focus more on strengthening especially muscles, ligaments, and tendons around the knee, to prevent future injuries as well as avoiding excessive stress on the injured area.</p>
<p>What type of workout should I focus on? Body-weight exercises and running preferred over gym, cycling, swimming, etc., due do logistic reasons.</p>
|
[
{
"answer_id": 28729,
"author": "Mathieu",
"author_id": 19119,
"author_profile": "https://fitness.stackexchange.com/users/19119",
"pm_score": 3,
"selected": true,
"text": "<p>In addition to squatting (light and heavy are both beneficial), I'd suggest looking at Ido Portal's squat mobility routines, as superbly organized and referenced by Antranik. <a href=\"http://antranik.org/the-floreio-project/\" rel=\"nofollow\">Here's the link</a>; look into the Mobility-Hips/Legs/Spine section. </p>\n\n<p>These drills should get you started, but don't stop at that. Look for other such drills and also explore your own mobility yourself and ask what would feel good to do.</p>\n\n<p>I've been taking care of both my knees for some time now; another thing that helped was gauging the amount of intensity (i.e. load, as in weight taken) used on knee-involved motions (such as squats) so that if it felt good to go heavy I did, but if it actually felt better to go lighter, I'd do that too. I've actually \"reset\" back to bodyweight-only movements for quite a bit of time as I felt it would give my knees a chance to rebuild, while still remembering that it needs to get strong.</p>\n\n<p>Hope it helps!</p>\n"
},
{
"answer_id": 28735,
"author": "Marekkk",
"author_id": 17954,
"author_profile": "https://fitness.stackexchange.com/users/17954",
"pm_score": 1,
"selected": false,
"text": "<p>Most of the common leg exercises involve the knee (joint, tendons and muscles). Therefore you could just pick any exercise which involves the knee to strengthen it. </p>\n\n<p>The muscle you should be targeting the most will be the muscles of the quadricep (front leg). By strengthening the muscle you will also strengthen the tendons.\nYou should not over do it though, because knee injuries are very annoying in my opinion.</p>\n\n<p>Keep up the good work!</p>\n"
}
] |
2016/01/22
|
[
"https://fitness.stackexchange.com/questions/28725",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19178/"
] |
28,737 |
<p>What workouts can you do to determine each threshold between your heart rate zones?</p>
<p>For example a lactate threshold pace can be determined by running as fast as possible for 30 minutes at a even pace.</p>
<p>Is there something similar for each heart rate threshold and what is it?
Right now Im using 90 minute runs to determine any heart rate as being aerobic versus anaerobic, but I dont know how accurate this is nor feel that it is a very good measure. Really need something like this for knowing the threshold between aerobic and fat burning (or easy) zones.</p>
|
[
{
"answer_id": 28867,
"author": "Julii Brainard",
"author_id": 19342,
"author_profile": "https://fitness.stackexchange.com/users/19342",
"pm_score": 2,
"selected": false,
"text": "<p>I suppose those are really good questions, because most the formulae just work on rules of thumb & probably we're all too individual for the formulae to work perfectly for everyone reliably.</p>\n\n<p>But the question makes me wonder if the whole idea of zones is just a bit hokey, since the transition points are probably not fixed even for individuals; probably depends on how you feel on the day, even. So then I wonder if it makes more sense to go with \"feel\" for each zone, rather than relying on precise numbers. There's a description below of what each zone feels like. You'd have to really know yourself to know when you were in each zone, I suppose, so then people go back to inflexible numbers.</p>\n\n<p><a href=\"https://www.britishcycling.org.uk/knowledge/article/izn20140808-Understanding-Intensity-2--Heart-Rate-0\" rel=\"nofollow\">https://www.britishcycling.org.uk/knowledge/article/izn20140808-Understanding-Intensity-2--Heart-Rate-0</a></p>\n"
},
{
"answer_id": 28869,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 3,
"selected": true,
"text": "<p>There is a rule of thumb that anything below 80%HRMax is working within the aerobic zone, whereas above you are heading towards threshold and anaerobic zones (being able to sustain these harder efforts for less and less time).\nPersonally, when training aerobically, I aim for roughly 75% and not higher, even when it comes to hills. There is thought within the coaching communities that if even a slight fraction of the run goes above the aerobic zone threshold, then the aerobic training effect is greatly diminished.</p>\n\n<p>As stated by Julii above, there is no easy way to determine your own heart rate zones, lactate threshold etc, as they are all based on rules of thumb, and averages, and the fact is that everybody reacts differently to the exercise stimulus.</p>\n\n<p>However, there are options available, depending on how keen you are to determine your true zones - a wide number of sports institutions carry out VO2 testing, and with that they will help you determine your heart rates zones. This isn't cheap, however, and I imagine a good 12 months training and you would need to have undergo testing again. </p>\n\n<p>For most casual runners, the algorithms carried out by Garmin, Strava, TomTom etc., will be good enough. Whilst these seem to be arbitrary to begin with (as in fact, they are often just percentages of your HRMax), you can start to adjust them by running by feel - which is something that seems to be lost nowadays with the masses of information available at our wrists.</p>\n\n<p>If you are interested in a slightly more involved method of determining heart rate zones, and/or heart rate zone training, I point you in the direction of <a href=\"https://www.angio.net/personal/run/hadd.pdf\" rel=\"nofollow\" title=\"Hadd's Approach to Distance Training\">Hadd's Approach to Distance Training</a>. If nothing else, it makes for a very good read for the more competitive casual runner, that is looking for a different way to train [I had started following this training method in November, just before I broke my collarbone, but intend to embark on it again!]</p>\n\n<p><a href=\"https://www.angio.net/personal/run/hadd.pdf\" rel=\"nofollow\">https://www.angio.net/personal/run/hadd.pdf</a></p>\n\n<p>I hope this has offered some insight, and I wish you the best of luck!</p>\n"
},
{
"answer_id": 28870,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>As Julii alludes to, "zones" are pretty much arbitrary, as you are burning fat as a fuel in all zones, just the percentage to which it contributes to the whole is different for different effort levels. As you get higher in intensity, the more you rely on stored carbohydrates (glucose), and the lower in intensity, the more you rely on fat. They are both still utilized, however, except in very short burst, 100% efforts.</p>\n<p>Your best bet is to do a couple of different stress tests to determine your approximate maximum heart rate, and use that <a href=\"http://www.brianmac.co.uk/esource.htm\" rel=\"nofollow noreferrer\">with various charts</a> to determine effort and fat utilization.</p>\n<p>You can use a few different formulae to approximate your maximum heart rate from run data, but it's not going to be as accurate as a couple of stress tests. Also realize that dehydration, sleep, muscle fatigue, many factors can affect the heart rate to where you think you are working hard but are actually not.</p>\n"
}
] |
2016/01/24
|
[
"https://fitness.stackexchange.com/questions/28737",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
28,742 |
<p>I'm 21 years old next week. I weigh 41 kilos (~90lbs). </p>
<p>My light body weight lead me to depression. I've been smoking cigarettes for the past 5 years, but I've finally made up my mind to get fit and joined a gym last week. </p>
<ul>
<li>Day 1 I did 40 pushups, </li>
<li>Day 2 I did 40 pushups, along with other exercises and weight lifts. </li>
</ul>
<p>I've experienced muscle soreness for 3 days but now the soreness I gone. Surprisingly I've gained 2 kilos in just a week without using any protein but </p>
<p><strong>I'm not able to do more than 3 pushups. My body isn't supporting it. Why is that so?</strong> </p>
<p>I even stopped smoking and using 1 or 2 nicotine gums a day, it's helping me with cravings.</p>
|
[
{
"answer_id": 28743,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<h1>Soreness</h1>\n<p>Cherish it. It's not a way of measuring how effective your workout was, but it should tell you that you've done something out of your comfort zone, and that's good!</p>\n<p>The more you train, the less of it you'll have. But generally, don't worry about it.</p>\n<h1>Sudden weakness</h1>\n<p>This is important. Learn this immediately!!</p>\n<p><strong>When you train, you break the muscle fibers down. When you rest and eat, you build the muscles back up, stronger.</strong></p>\n<p>So essentially, you failed your pushups, because your chest and tricep muscles were already weakened from your previous workout(s).</p>\n<p>We like to go to the 48 hour "rule of thumb", and suggest that you don't train the same muscle groups two days in a row, but give them at least one day of rest before you train them again. This can be overlooked if you eat and rest a LOT between each workout, but again, the 48 hour rule of thumb is a good place to start to see how you handle it.</p>\n<h1>Weight gain</h1>\n<p>2 kg in 1 week is fine, but it goes under "easy come, easy go". A week is a very short period of time, and what you accomplish in a week can be lost in another week. But what you gain in a year, sticks with you for much, much longer.</p>\n<h1>Smoking</h1>\n<p>Obviously, quitting smoking is the way to go. You know it, we know it, I don't think it warrants too much of a reply, besides... Good luck!</p>\n"
},
{
"answer_id": 28771,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>Do I understand correctly that you are not able to do any push-ups after 3 days of your last workout? </p>\n\n<p>I think you are attacking your problem wrong. You should not force your body to something, pick up a proper wprkout program, stick to it and watch your diet. Muscles and Strength will come - be patient, dont rush - what comes fast, goes fast ... you will be frustrated and stop your journey.</p>\n\n<p>As a an example you could start working out 3 days a week, doing compound movements ex. Deadlifting, Squating, Bech and Military Pressing as you said you joined a gym. </p>\n\n<p>With bodyweight only exercises you will sooner or later plateau or having difficulties gaining more mass as the stronger and bigger you get the more resistance you will need to progress further as the body adapts to the demands you put it through.</p>\n\n<p>Dont give up, good things need time.\nConsistency and patience is the key.</p>\n"
}
] |
2016/01/24
|
[
"https://fitness.stackexchange.com/questions/28742",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19196/"
] |
28,758 |
<p>I have flat feet. I don't think it's that severe though. It was my leg day a couple of days back and I did squats, lunges, exntensions, curls and some rope jumps. However, today, my left knee hurts. It's cardio day today. I feel running or jogging would make matters worse so I plan on sticking to the elliptical trainer. However, I feel jumping rope is an excellent exercise. This is why I wanted to ask you all whether it is advisable to do it given my condition or would I be better off not doing it at all. Thanks in advance!</p>
|
[
{
"answer_id": 28760,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 0,
"selected": false,
"text": "<p>Yes, i think that you can definitely do it.\nBut what you need to use is some good shoes for it. The kind that makes your heels pretty up from the floor. Good for your feet and your back too.\nDo not opt for converse/vans style for this kind of exercice.</p>\n\n<p>If you feel that your knees hurt and that they're showing signs of fatigue, better give them some rest for the remaining of this week.\nhave a nice day & a Good jumping ;)</p>\n"
},
{
"answer_id": 28763,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 4,
"selected": true,
"text": "<p>You should do some research on <a href=\"https://en.wikipedia.org/wiki/Flat_feet\">flat feet</a>, and I think you'll see that it's not really anything to concern yourself with. I have rather flat feet myself, and have never noticed a problem except when others tell me I should deal with my flat feet.</p>\n\n<p>In fact, if you start looking into <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/16130646\">the research</a> a bit, you won't find any smoking guns that indicate being flat footed, but you may see some that say very high arches are a problem.</p>\n\n<blockquote>\n <p>This study provides high-level evidence that foot shape has little\n impact on pain, injury, and functioning among military recruits.</p>\n</blockquote>\n\n<p>So, jump rope away. If you want to strengthen your feet, go ahead and (seriously) take some walks on the beach to strengthen your arches. </p>\n"
}
] |
2016/01/26
|
[
"https://fitness.stackexchange.com/questions/28758",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19192/"
] |
28,770 |
<p>I'm trying to get better at pull-ups. Currently I can do 3-4 unassisted* pull-ups, but would like to be able to steadily 3x10 pull-ups. What's the best way to achieve this?</p>
<p>I attend a gym which grants me access to the following:</p>
<ul>
<li>Pull-up bar</li>
<li>Rubber-bands for assisting in pulling up</li>
<li>Assisted pull-up machine</li>
<li>Lat pull-down</li>
<li>I can also use the bar for reverse push-ups (supine row?)</li>
<li>Potentially more...</li>
</ul>
<p>Currently I just do unassisted pull-ups: 3 x 4-5. Would I be better using the assisted machine (where I can obviously do more) or using the rubber-bands to assist (where again, I can obviously do more), or should I avoid both and use the lat pull-down or supine row instead?</p>
<p>I read <a href="https://fitness.stackexchange.com/questions/24731/assisted-pullup-machine-or-inverted-row">this question about assisted pull-ups</a> about problems with the assisted pull-up machine, and truthfully had already heard it's a bad idea because it limits movement and one doesn't get a chance to use their balancing muscles.</p>
<p>I also read <a href="https://fitness.stackexchange.com/questions/3157/how-to-practice-pull-ups-without-equipment">how to practice [sic] pull-ups without equipment</a> and <a href="https://fitness.stackexchange.com/questions/484/what-exercises-are-good-to-build-up-to-performing-chin-ups">how to build up to a chin-up</a> but this doesn't strictly apply because I <em>can</em> already do a pull-up, and I have access to equipment.</p>
<p><a href="https://fitness.stackexchange.com/questions/3268/how-can-i-increase-my-pull-ups-reps">This question</a> about increasing pull-up reps seems to focus exclusively on pull-ups with no attention to any other exercise involving back muscles.</p>
<p>The OP in <a href="https://fitness.stackexchange.com/questions/3096/how-to-train-up-to-50-pull-ups/3098#3098">this question</a> seems like they're on a totally different level to me, as I want to work up to what they are already doing!</p>
<p>For completeness, <a href="https://fitness.stackexchange.com/questions/21074/how-to-increase-pull-ups">this question about increasing pull-ups</a> uses a machine I don't have access to (I go to the gym, I don't have a bar at home that I can practise on frequently. Also, I'm at work most of my day, and my colleagues probably won't appreciate me installing a bar and doing pull-ups while compiling code, but I'm open to the suggestion if it'll help).</p>
<p>* <sub> Although I'm not 100% sure on my form: perhaps I'm not lowering myself enough </sub></p>
|
[
{
"answer_id": 28773,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 3,
"selected": true,
"text": "<p>I just completed my 3×10 sets last week.</p>\n\n<p>It took me no more than 3 weeks to achieve it, from not being able to do even 4 repetitions.</p>\n\n<p>How I did it:</p>\n\n<ol>\n<li><p>Before you start your workout session <strong>(every workout session, no matter if it's chest, shoulders or back day)</strong>, have a good warm up and stretch your arms.</p></li>\n<li><p>Try to do as many pull ups as you can, rest for 45 seconds, then go for it again. Just do it 3 times like normal sets.</p></li>\n</ol>\n\n<p>Usually, this exercise would go this way for me: 4 reps in the first set, 4 in the second and 2-3 in the third one. This seems to be \"disappointing and demotivational\" comparing with the results you're seeking. But trust me, as soon as your back get used to this intensity, you'll be amazed by your progress; normally you'll just jump from the 4 reps to 10 in a week or in 10 days. The strength will come and the motivation to continue along with it.</p>\n\n<p>That's it, just a little bit of effort and courage and you'll achieve and you'll surely achieve everything you are dreaming of.</p>\n"
},
{
"answer_id": 28774,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 1,
"selected": false,
"text": "<p>No better way to get better at an exercise that doing that exercise. I would only advise using rubber bands as assistance or doing negatives if you can't do a single pull-up. Since you can do several, keep at it and you will get better.</p>\n"
},
{
"answer_id": 28783,
"author": "womp",
"author_id": 19101,
"author_profile": "https://fitness.stackexchange.com/users/19101",
"pm_score": 2,
"selected": false,
"text": "<p>Doing 10 pullups is a lot different than doing 50 pullups. 10 pullups is a feat of strength, while 50 is more about endurance. It's quite easy to build up to 10 chinups and you can do so in a couple months (the other answers have already answered how). If you want to do more than say 20-30 then you have to focus on losing weight, pushing to max reps every time and doing chinups every day. The reason I mention this is because you mentioned a post about building up to 50 chinups.</p>\n\n<p>One great workout that can help with chinups (other than doing chinups) is one arm rows with dumbells.</p>\n"
},
{
"answer_id": 28804,
"author": "user19270",
"author_id": 19270,
"author_profile": "https://fitness.stackexchange.com/users/19270",
"pm_score": 0,
"selected": false,
"text": "<p>Go to \"A Shot of Adrenaline\" and the sites under it's umbrella. One major way to increase pull up ability is to simply get the form right. Most people think it's all in the arms, but it's equally in the back. The articles will explain all of this way better than I possibly can. Check out Todd Kuslikis' stuff.</p>\n"
}
] |
2016/01/28
|
[
"https://fitness.stackexchange.com/questions/28770",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18169/"
] |
28,777 |
<p>I recently bought an empty punching bag for, well punching, and I am trying to find a good source of filler. I have a plentiful source of free packing peanuts and was hoping these would work, but this might be too light. I realize the typical weight should be 70-100 lbs for a bag also, and this would be hard to achieve with packing peanuts.</p>
<p><strong>Does anyone have cheap suggestions for boxing bag filler?</strong> Would packing peanuts work <strong>if I packed them densely enough</strong>?</p>
|
[
{
"answer_id": 28778,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>I sincerely doubt that packing peanuts will provide any resistance to your punches.</p>\n\n<p>Rice is something you can buy cheaply in huge bulk, and is dense enough to provide the resistance you need. You can also help packing it by using old clothes you don't need. It doesn't have to be all rice.</p>\n\n<p>If you use a mixture of small particles (e.g. rice or sand) and bigger ones (e.g. packing peanuts), then you need to consider the Brazil Nut effect, aka <a href=\"https://en.wikipedia.org/wiki/Granular_convection\" rel=\"nofollow\">\"granular convection\"</a>.</p>\n\n<p>When you shake a container with both small and large particles, the larger ones will jump, and smaller ones will fall through cracks. The smaller particles will then collect at the bottom, and create a weird imbalance in the punching bag.</p>\n\n<p>Using clothes in the mix will help mitigate this effect, and keep a steadier and more even mix.</p>\n"
},
{
"answer_id": 28789,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>I have used a mix of foam, old clothes and corn for my bags. </p>\n\n<p>There are some other ways to create a boxing bag - car tires:<a href=\"https://www.google.com/search?q=tires+boxing&oq=tires+boxing&aqs=chrome..69i57j0l5.3607j0j4&sourceid=chrome&es_sm=93&ie=UTF-8\" rel=\"nofollow\">https://www.google.com/search?q=tires+boxing&oq=tires+boxing&aqs=chrome..69i57j0l5.3607j0j4&sourceid=chrome&es_sm=93&ie=UTF-8</a></p>\n\n<p><a href=\"http://rosstraining.com/blog/2011/06/01/homemade-punching-bag-ideas/\" rel=\"nofollow\">http://rosstraining.com/blog/2011/06/01/homemade-punching-bag-ideas/</a></p>\n"
},
{
"answer_id": 28792,
"author": "PStag",
"author_id": 19264,
"author_profile": "https://fitness.stackexchange.com/users/19264",
"pm_score": 1,
"selected": false,
"text": "<p>Maybe wood chips like the ones that pad the ground in children's play equipment in parks. This would be soft but maybe mix this with sand to add weight.</p>\n"
}
] |
2016/01/28
|
[
"https://fitness.stackexchange.com/questions/28777",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19246/"
] |
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