jerryking + exercise   290

Working out in the winter
December 10, 2019 | The GoodLife Fitness Blog | Chris Stapylton

1) DRESS PROPERLY
(2) DON’T SKIP WARM-UPS AND COOL DOWNS
(3) EQUIP YOURSELF FOR SAFETY
(4) STAY HYDRATED
(5) PROTECT YOURSELF FROM THE SUN
exercise  fitness  hydration  outdoors  running  stretching  tips  winter 
27 days ago by jerryking
25 Again? How Exercise May Fight Aging
The muscles of those who worked out looked like those of 25-year-olds and showed less of the inflammation that is tied to health problems as we age.
aging  exercise  inflammation  strength_training 
6 weeks ago by jerryking
The Zen of Weight Lifting
Nov. 22, 2019 | The New York Times | By Brad Stulberg.

There’s an old Eastern adage: “Before enlightenment, chop wood, carry water. After enlightenment, chop wood, carry water.” It’s great training advice too.......A favorite movements at the gym is called a farmer’s carry. You hold a heavy weight in each hand and attempt to walk with a solid, upright posture for between 30 and 60 seconds...... the farmer’s carries work your grip, core, arms, legs and even cardiovascular system — an utterly elegant full-body exercise. .......The physical and mental health benefits of weight lifting are well documented. Weight training can help us to maintain muscle mass and strength as we age, as well as better mobility and metabolic and cardiovascular health. It may help ease or prevent depression and anxiety, and promote mental sharpness.......lifting weights becomes a transformative practice to be undertaken primarily for its own sake, the byproduct of which is a nourishing effect on the soul.....Weight lifting offers participants a chance to pursue clear and measurable goals with outcomes that can be traced directly back to oneself.....In the weight room, however, it’s just you and the bar. You either make the lift or you don’t. If you make it, great. If not, you train more, and try again. Some days it goes well, other days it doesn’t. But over time, it becomes clear that what you get out of yourself is proportionate to the effort you put in. It’s as simple and as hard as that. A kind of straightforwardness and self-reliance that gives rise to an immense satisfaction, a satiating feeling that makes it easier to fall asleep at night because you know you did something real, something concrete, in the world. This doesn’t mean that progress happens fast or is always linear. Consistency and patience are key. If you try to rush the process or force heroic efforts, you invariably wind up getting hurt. Weight lifting, like so much in life, demands showing up day in and day out, taking small and incremental steps that, compounded over time, lead to big gains.
Whether you like it or not, there will be plateaus, which in my experience tend to occur right before a breakthrough. Weight lifting teaches you to embrace them, or at the very least accept them.....For most, the plateau is a form of purgatory. But to advance beyond the low-hanging fruit in any meaningful discipline — from weight lifting, to writing, to meditation, to marriage — you must get comfortable spending time there. Weight lifting shoves this reality in your face since progress, or in this case, lack thereof, is so objective.......
you don’t keep showing up and pounding the stone.

But here’s a paradox: Pound too hard or too often, and you’ll run into problems. The only way to make a muscle stronger is to stress it and then let it recover. In other words, you’ve got to balance stress and rest. Exercise scientists call this “progressive overload.” Too much stress, not enough rest, and the result is illness, injury or burnout. Too much rest, not enough stress, and the result is complacency or stagnation. It’s only when yin and yang are in harmony that you grow — another lesson that applies to a lot more than lifting weights.

It is true that from the outside, weight lifting can seem dull or boring — same movements, same barbells, same people at the same gym. 
Weight lifting fulfills three basic needs:
Autonomy: The ability to exert oneself independently and have control over one’s actions.
Mastery: A clear and ongoing path of progress that can be traced back to one’s efforts.
Belonging: Being part of a community, lineage or tradition that is working toward similar goals.
 
The Zen of weight lifting — the joy, fulfillment, hard-earned calluses and growth — lives in the process, in the journey. 
cardiovascular  consistency  core_stability  exercise  fitness  functional_strength  movement-based  objective_reality  paradoxes  patience  soul-enriching  strength_training  efforts  metabolic 
8 weeks ago by jerryking
As I enter middle age, these are the fitness lessons I wish I could teach my younger self
October 6, 2019 | The Globe and Mail | by PAUL LANDINI.

Mistakes have been made. Efforts were wasted. Time was lost. If I could mentor my 20-year-old self, the first thing I would do is collect all of the tattered fitness and lifestyle magazines that would soon lead me astray and throw them all in the trash where they belong. Then, I would sit myself down and impart the following hard-earned knowledge.

* IT’S SUPPOSED TO BE FUN
Remember recess? Remember how much fun it was to be set loose upon the schoolyard after enduring hours of enforced sitting? ...Playground games such as double dutch, red rover and tag always appealed to me more than traditional sports, but as we age, society tells us to stop playing games, to get serious, to respect and follow the rules. The grown-up rules of physical fitness emphasize pain, suffering and drudgery over pleasure, joy and leisure. Exercise becomes a form of corporal punishment for simply existing; you can’t indulge in any of life’s rewards without having to pay the price on the treadmill the next day........The point here is that there is great happiness to be had in being active, you just have to find the right outlet. Powerlifting, CrossFit, kettlebell sport, parkour, gymnastics, cycling, swimming, dancing, walking, running, rowing, climbing – each of these activities has merit, each can deliver “results.” If your current workout is leaving you bored and listless, try something new. A whole world of movement possibilities awaits.

* START WITH STABILITY
Just like solving an algebra problem or landing a 747, the principles of getting in shape are governed by a specific order of operations. However, unlike the laws of mathematics and aerodynamics, the consequences for ignoring the rules of fitness aren’t as dire. The worst thing that will happen, outside of actually injuring yourself, is a complete lack of progress in reaching any of your goals.

There are variations on these steps, catchy turns of phrase that certain coaches will use to enhance their industry brand, but the gist is the same – first you enhance stability, then you build strength, then you apply that strength to some form of fast, explosive movement. The logic of this continuum is evident – you can’t be fast without being strong, and you can’t be strong without first building a stable foundation. Of course, all of this was beyond me when I first started lifting, which is why I didn’t progress for a long time.

The fitness industry sells itself by using exciting images of muscular people doing cool things – Kettlebell swings! Box jumps! Deadlifts! – the implicit message being: This could be you......know planks and push-ups are boring, but you must master your body first. Then, and only then, are you ready to increase resistance.

* YOU DON’T NEED BARBELLS
This is a corollary to the last two points, if not a summary of my fitness philosophy in general. Barbells are designed to support significant weight – hundreds upon hundreds of pounds – and in that respect, they do their job very well. Now, what about you. What are you wired to do?

If your answer is “move as much weight as humanly possible,” then stick with barbell training. It will serve you well for a time, as long as your technique and programming are sound, but eventually your body will break.......For everyone else, it’s time to think outside of the squat rack. If you’re walking into your workouts with anything less than a semi-reluctant enthusiasm, freeing yourself from the confines of barbells and benches can have a dramatic impact on your mindset. Think push-ups over bench press, pull-ups over pull-downs, sled pushes over squats. Actually, everyone should squat, you just don’t need to sling a barbell on your back to do so.
aging  CrossFit  exercise  fitness  lessons_learned  midlife  play  pull-ups  push-ups  squats  stability  strength_training 
october 2019 by jerryking
The Best Obliques Workout For A Stronger & Better Looking Core (V-Cut Abs) - YouTube
*High to low wood-choppers.
*Bicycle crunch
*twisting leg raises or lying twisting leg raises.
abdominals  core_stability  exercise  fitness  howto  strength_training 
september 2019 by jerryking
Scientists still puzzled by the causes of osteoarthritis, but new ideas emerge
August 12, 2019 | The Globe and Mail | by ALEX HUTCHINSON
SPECIAL TO THE GLOBE AND MAIL
PUBLISHED 8 HOURS AGO
Alex_Hutchinson  exercise  fitness  injuries  osteoarthritis  running 
august 2019 by jerryking
How to train your core and reap the benefits - The Globe and Mail
July 29, 2019 | | by PAUL LANDINI, SPECIAL TO THE GLOBE AND MAIL

Everyone needs to work on their core strength (yes, I said everyone – even you six-pack bikini models). A strong, functionally sound core enhances every aspect of physical life. Having visible abs is great, but all that means is your body fat percentage is low, which is a result of diet more than anything else. In order to add some go to your show, you need to make intelligent exercise choices that train the core the way it’s intended......The core performs movement – hip flexion, spinal extension, torso rotation – but it also resists, or prevents, those very same movements. On top of that, the core acts as a bridge between the upper and lower body, transferring kinetic energy between these two areas. Think of a sprinter pumping their arms as their legs chug-a-lug along the track; that arm movement feeds into the leg movement, propelling the runner faster and faster. Now think of the same sprinter trying to run with their hands tied behind their back.

Not quite as fast, is it?

three muscle groups:

* The rectus abdominis (a.k.a. the six-pack). [McGill Curl Up, plate crunches, hanging knee, leg raises and ab rollouts, the plank]
* The obliques [ the kettlebell windmill. hold a heavy-ish weight in one hand like a suitcase and march!, ab rollouts and plank variations will do the trick, the Pallof Press. ]
* The spinal erectors [ Back extensions and Romanian deadlifts ]
abdominals  core_stability  exercise  fitness  howto 
july 2019 by jerryking
How exactly does fat cause cancer?
July 22, 2019 | The Globe and Mail | by PAUL TAYLOR.

our understanding of fat has gone through a huge transformation in recent years.

It was once thought that fat – medically known as adipose tissue – was just an inert collection of cells used for the storage of surplus calories, or energy, that we can draw upon in times of need.

But now medical experts realize that fat behaves almost like an organ – interacting with other parts of the body. It actually sends out signals that play a crucial role in regulating metabolism, the immune system and other functions. If we become overweight or obese, the normal running of the body can get knocked off balance by too many signals from fat.

There are several ways in which fat may contribute to the development of a variety of cancers:

(1) fat can be converted to estrogen – a hormone that is known to fuel the growth of some ovarian, endometrial (the membrane lining the uterus) and breast cancers.

(2) Fat also creates a state of chronic inflammation – another factor linked to cancer. The inflammatory process is associated with free radicals, unstable oxygen molecules that can damage DNA and cause potentially cancerous genetic mutations.

(3) excess weight often leads to a condition known as insulin resistance. Insulin is a hormone that moves glucose (or sugar) from the blood stream into cells where it is used for energy. As the body’s cells become resistant to insulin, the pancreas responds by producing more and more of the hormone in an attempt to clear glucose from the bloodstream. Elevated levels of insulin and related substances – such as insulin-like growth factor-1 – stimulate cells to divide and multiply. This increased activity may lead to random genetic mutations that set the stage for cancer.

(4) People with excessive weight around the abdomen are prone to gastric reflux (or heartburn), in which digestive juices will back up into the tube connecting the mouth to the stomach. The constant irritation can damage cells and may lead to esophageal cancer.

(5) Dietary and lifestyle factors that may contribute to weight gain are also directly linked to an increased cancer risk. For example, diets rich in red meats and highly processed foods have been implicated in colorectal and other cancers.

People who tend to eat lots of fresh fruits and vegetables and whole grains are consuming a host of micronutrients that may help guard against cancer. Likewise, studies suggest that regular exercise may be protective, too.
cancers  colorectal  cured_and_smoked  diets  digestive_systems  exercise  fats  healthy_lifestyles  immune_system  inflammation  insulin  meat  metabolism  risk_factors 
july 2019 by jerryking
How ‘The Pump’ can help give your muscles – and ego – a quick boost - The Globe and Mail
PAUL LANDINI
SPECIAL TO THE GLOBE AND MAIL
PUBLISHED 7 HOURS AGO

If, however, you’ve been putting in the hours and you’ve already built an appreciable amount of muscle that’s not hidden underneath a smooth layer of fat, keep reading, because you’re a prime candidate for taking advantage of the vainglorious lifter’s best friend – “the pump.”

Immortalized by Arnold Schwarzenegger in the 1977 documentary Pumping Iron, “the pump” is the temporary increase in a muscle’s size that follows ultraintense sets of high-repetition resistance exercises. As your muscles contract during a lift, metabolic compounds such as lactic acid accumulate in and around the muscle cells. Water and blood is then drawn into the muscle (“pumped,” if you will) as a defence mechanism against the inflammation brought on by these compounds. The longer and more taxing the set, the more fluid that enters the cells, the ultimate result being a muscle that looks like it’s been shrink-wrapped.

A side benefit of this practical biological function? For up to about an hour afterward your muscles will appear significantly larger, providing an instant ego boost before strutting one’s stuff on the beach-side boardwalk or disrobing for a photo shoot. But the pump isn’t all smoke and mirrors. This style of training forms the basis of all bodybuilding programs, where the end goal is the accumulation of maximum muscle........The pump-training protocol is the exact opposite of strength training. Whereas strength gains come from lifting relatively heavy weights for low reps with up to two minutes of rest between sets, building a pump is all about high volume and minimal rest. Anywhere from 12 to 20 reps will suffice, with 30 to 45 seconds of rest max. Adding some pauses at the end-point of the exercises will increase the intensity and test your mental fortitude, as will employing “finishers” such as drop sets, in which you extend the set for as long as you can by continually reducing the weight once you’ve hit failure so you can keep firing off a few more reps.

Resistance bands are the perfect tool for building a pump, as they offer constant tension throughout the entire range of motion during each exercise, never giving your muscles a chance to rest.
exercise  fitness  metabolic  power_of_the_pause  strength_training 
june 2019 by jerryking
The winner’s wisdom of Silicon Valley Stoics
TheGoat 2 days ago
Having just spent the last four years enjoying a spot of multiple-near-death-by-cancer life jokes from the almighty, here is my advice: enjoy every second to the fullest, life i...
advice  arduous  exercise  food  friendships  letters_to_the_editor  mybestlife  relationships  Stoics  from notes
june 2019 by jerryking
How to Get the Best From Your Immune System - Smarter Living Guides
2019 | The New York Times | By Matt Richtel.

**“An Elegant Defense: The Extraordinary New Science of the Immune System.”"

The immune system is much less about exercising power than it is about finding balance. You can help train and maintain it. Here’s how:
(A) What Is the Immune System?
Our great defense system helps ward off the most dangerous of invaders......It is a common misconception that the immune system goes to war with every foreign organism. That would lead to scorched earth, nuclear winter. Instead, the job of the immune system is to take stock, monitor, assess and judge potential threats...if an invader is deemed a threat, the immune system has a narrow job: destroy the threat while doing as little collateral damage as possible. This response from the immune system is called “inflammation.” .....inflammation can feel like a stuffy nose, sore throat, tummy ache, fever, fatigue or headache. Yes, the symptoms of an immune response feel lousy, but you must suffer a little to keep the rest of your body healthy over the long term. And for your health and daily well-being, the key is to keep your immune system from underperforming or getting out of hand.
(B) IT’S ABOUT BALANCE
The immune system, often seen as a ruthless defender, seeks a steady state, not a police state.....a fiercely delicate combination of a bouncer and a ballet dancer. In fact, many molecules in this complex system are designed to send a signal that it should withdraw, pause an attack and stand down. Without these molecules, the state of inflammation that helps destroy threats would lay your body to waste..... Instead of boosting your immune system, you should be supporting it. And you should try to never undermine its delicate structures.
(C) The Immune System and the Beast
Let's take a moment to understand how (and why) our immune system acts in the face of a threat.....Our immune system took shape roughly 480 million years ago. All jawed vertebrates going back to the shark share its key properties. One property is priority setting.....an acute threat, e.g. a lion attack, the body’s network focuses wholly on that threat....the body goes into an emergency state known colloquially as “fight or flight.” During these periods, the body fires off powerful chemicals, including:

Epinephrine, which creates a kind of high for the body to subvert fatigue.
Norepinephrine, which also helps to subvert fatigue.
Cortisol, which helps the body maintain essential functions, like blood flow.

When these hormones are at work, we can feel generally O.K.,but .... the release of these fight-or-flight hormones dampens our immune response. ...it causes the immune system to withdraw.
(D) WHY THE IMMUNE SYSTEM WITHDRAWS
During times of real, acute stress — like threat of being eaten by a lion — our bodies can ill afford to waste resources dealing with illness. Viruses and bacteria, while dangerous, pale in comparison to the gigantic beast with razor-sharp teeth chasing us across the savannah. In that moment, our body needs all our energy, non-essential functions be damned. Step one: survive lion. Step two: deal with head cold.
(E) Sleep Is a Magic Bullet
Both you and your immune system need rest. ...If you don’t sleep, you will die — sooner. Studies show that lack of sleep leads to premature death through diseases like cancer and heart disease, and the reasons have everything to do with the immune system,
(F) SLEEP KEEPS YOUR SYSTEM IN BALANCE
This might sound contradictory. How can sleep can weaken the immune system, but also lead to inflammation?

Your immune system does not work as a binary system. It is not either on or off. It is made up of many molecules that send different signals, some urging inflammation and others restraining it. Your goal is to create an environment that doesn’t require your immune system to lose its natural balance.

Sleeplessness tips your immune system out of balance, hinders homeostasis, and turns the once elegant system into reckless pinballs of powerful molecules bouncing off your body’s bumper rails, and sometimes through them.

More concretely, it is a hard pill to swallow knowing there is no pill to swallow. The most important steps to support your immune system require discipline and habit.
(G) Exercise, Food and Meditation
Ward off illness with these three staples of a healthy body. ...the best things you can do for yourself when you’re sick are rest, eat well, don’t turn little things into lions, and remember that your immune system, if given your support, will likely do a darn good job of keeping you at harmony with the world.
allergies  bacteria  books  defensive_tactics  exercise  food  habits  homeostasis  howto  immune_system  inflammation  meditation  mens'_health  mindfulness  priorities  self-discipline  sleep  sleeplessness  steady-state  threats  viruses 
june 2019 by jerryking
When Is It Safe for Children to Start Strength Training?
May 26, 2019 | WSJ | By Heidi Mitchell.

Under the AAP guidelines, children as young as 7 can embark on a strength-training program, as long as they do all exercises with good form, she says. Though this may sound young, Dr. Benjamin notes that strength training can consist of push-ups, sit-ups, handstands and squats—“all of which a 6-year-old gymnast would think of as a normal part of the sport.” She wouldn’t suggest anyone start out a strength-training program with weights.

As with other physical activities, strength training by kids 7 years and older has been shown to help improve cardiovascular fitness, bone density and mental health.
children  exercise  fitness  strength_training  functional_strength 
may 2019 by jerryking
In defence of the pull-up and the push-up
April 15, 2019 | THE GLOBE AND MAIL | by PAUL LANDINI.

As we age, moving well-mobility-becomes increasingly important....calisthenics – along with developing strength and endurance, body-weight training has a built-in mobility element that’s missing from many barbell lifts. It’s an efficient and, a pair of upper-body exercises: the pull-up and the push-up, are ideal builders of strength.

Pull-ups
* Bring your chest to the bar (mental cue)
* Retract your scapular (mental cue)
Pulling exercises are the toughest part of body-weight training.....THE FIXES
The active hang is the bottom portion of a pull-up, and it’s great for strengthening the hands as well as developing a sense for the mechanics of pulling exercises. Grab an overhanging bar with your palms facing away, arms extended. From there, pull your shoulder blades down flat and squeeze them tight to your spine, then extend your legs forward, flattening the arch in your low back. Maintain tension throughout your body, working up to a 60-second hang.

The flex hang is the top portion of a pull-up. This variation places more emphasis on the arms and the upper back. It’s similar to the active hang, only your palms face in and your arms are flexed rather than extended so your chin is over the bar.

Push-ups
Forget about the bench press – for a well-built chest and powerful shoulders, push-ups deliver the goods.
THE PROBLEMS
You may not think of push-ups as being a core exercise, but if you think about it, the whole movement is basically an up-and-down plank. A stable core, mobile shoulder blades and healthy wrists are a must, not to mention strong triceps and shoulders.
bench_press  calisthenics  core_stability  exercise  functional_strength  pull-ups  push-ups  strength_training 
april 2019 by jerryking
Sitting for More Than 13 Hours a Day May Sabotage the Benefits of Exercise
April 10, 2019 |The New York Times | By Gretchen Reynolds.

Regular exercise reduces the risk of heart disease, Type 2 diabetes and many other chronic conditions. Even a single workout can improve our metabolisms, studies show, so that we burn fat more efficiently after meals and keep our blood sugar and insulin levels steady.

Inactivity, meanwhile, has almost the opposite physiological effects. People who spend most of their waking hours sitting face heightened risks for many chronic diseases. They often also experience metabolic problems that raise the risk of diabetes and heart disease, including insulin resistance, poor blood sugar control and high levels of triglycerides, the fatty acids from food that linger in the blood if they are not metabolized.
inactivity  sedentariness  mens'_health  disease  exercise  fitness 
april 2019 by jerryking
A Guide to Your Knees - Well Guides - The New York Times
By Dr. Jordan Metzl

Never had knee pain? Excellent. Let’s keep it that way. And while not all knee problems are preventable, you can prevent many issues and also improve knee function with strength and flexibility training.

With increased muscular strength and flexibility surrounding your knees, the better they bear their load. Muscles are shock absorbers; the stronger they are, the better they can offload the hips and knees and the better your joints will feel — no matter your age.

STRENGTH
Lower extremity strength training includes anything that builds muscle around the hips and knees. Stationary biking is the easiest way to start and has the added benefit of aiding knee and hip mobility. Biking can be done several times per week on a stationary or recumbent bike; we recommend biking for 20 to 30 minutes per session.

Functional strength exercises are designed to strengthen multiple muscle groups simultaneously. Unlike a single muscle exercise such as a bicep curl, functional strength exercises like as a push-up, strengthen all of the muscles in a body area simultaneously. When you move normally, muscles work together, so it makes more sense to exercise them together as well........
Bodyweight Split Squat
Single Leg Hip Raise
Single Leg Toe Touch

FLEXIBILITY
As sore knees stiffen, the muscles around the knees tighten as well. This soft tissue tightening often amplifies knee pain. A foam roller is a terrific, low-cost option that can be used at home to improve flexibility and reduce pain through a process known as myofascial release.

HOW TO ROLL YOUR KNEE
The Hamstrings Roll

Place a foam roller under your right knee, with your leg straight. Cross your left leg over your right ankle. Please your hands flat on the floor behind you.
Roll your body forward until the roller reaches your glutes. Then roll back and forth over the roller.
Repeat with the other side.
Note: You can also do this with both legs on the roller.

Glutes Roll

Sit on a foam roller with it positioned on the back of your right thigh, just below your glutes. Cross your right leg over the front of your left thigh. Put your hands behind you for support.
Roll your body forward until the roller reaches your lower back. Then roll back and forth.
Repeat on the other side.
exercise  fitness  functional_strength  injuries  primers  knees  mens'_health  legs  glutes  injury_prevention 
march 2019 by jerryking
Unlocking the secrets to military-grade fitness - The Globe and Mail
ALEX HUTCHINSON
SPECIAL TO THE GLOBE AND MAIL

.A recent study published in the Journal of Strength and Conditioning Research reveals some telling clues about which physical abilities are the best predictors of success in the U.S. Army’s storied 75th Ranger Regiment – though such clues, military experts are quick to point out, don’t tell the whole story.

Would-be rangers have to complete a gruelling obstacle course called the Ranger Physical Assessment Test (RPAT) that involves climbing ropes, scaling walls, dragging an 84-kilogram sled, and running more than five kilometres, all while wearing combat boots and nearly 10 kilograms of body armour. They have to finish in less than 40 minutes to pass.

A test such as this requires full-body strength, power and endurance in various proportions. So how do you train for it?

A team of U.S. Army researchers combed through data from more than 1,000 recruits who completed this test between 2014 and 2017, looking to see if success or failure could be predicted from the baseline physical tests the recruits had previously completed – things such as deadlifts, push-ups, jumps and sprints.

All seven of the tests they analyzed were linked to RPAT success, but there were three in particular that had significant independent predictive power: broad jump (standing start and you have to stick the landing); pull-ups (overhand grip, straight body, locked elbows at the bottom each time); and average time in a pair of 300-yard shuttle runs (back and forth between two lines 25 yards apart, with two-minutes rest between runs).......“After pulling tens of thousands of pieces of hard data,” he says, “there was one that correlated in some statistically significant way to a higher likelihood of graduating from our basic special warfare training school: pull-ups.”
elite  exercise  fitness  pull-ups  strength_training  U.S._Special_Forces  functional_strength 
march 2019 by jerryking
The Best Type of Exercise to Burn Fat
Feb. 27, 2019 | The New York Times | By Gretchen Reynolds.

A few minutes of brief, intense exercise may be as effective as much lengthier walks or other moderate workouts for incinerating body fat.... super-short intervals could even, in some cases, burn more fat than a long walk or jog, but the effort involved needs to be arduous......high-intensity interval training, which typically involves a few minutes — or even seconds — of strenuous exertion followed by a period of rest, with the sequence repeated multiple times. Most H.I.I.T. workouts require less than half an hour, from beginning to end (including a warm-up and cool-down), and the strenuous portions of the workout are even briefer......studies show that interval workouts can improve aerobic fitness, blood sugar control, blood pressure and other measures of health and fitness to the same or a greater extent than standard endurance training, such as brisk walking or jogging, even if it lasts two or three times as long....the most common question..... is whether they also will aid in weight control and fat loss....Plan your workouts around your preferences and schedules, he says, and not concerns about which type of exercise might better trim fat.
aerobic  arduous  best_of  cardiovascular  exercise  fat-burning  fitness  high-impact  high-intensity  interval_training  endurance 
february 2019 by jerryking
Is Aerobic Exercise the Key to Successful Aging?
Dec. 12, 2018 | - The New York Times | By Gretchen Reynolds.

Aerobic activities like jogging and interval training can make our cells biologically younger, according to a noteworthy new experiment. Weight training may not have the same effect, the study found, raising interesting questions about how various types of exercise affect us at a microscopic level and whether the differences should perhaps influence how we choose to move.
aerobic  aging  benefits  exercise  fitness  health  interval_training  strength_training 
december 2018 by jerryking
There’s no such thing as being too fit - The Globe and Mail
ALEX HUTCHINSON
SPECIAL TO THE GLOBE AND MAIL
PUBLISHED 10 HOURS AGO
exercise  fitness 
november 2018 by jerryking
How One Silicon Valley C.E.O. Masters Work-Life Balance - The New York Times
By Bee Shapiro
Aug. 24, 2018

Daily Lists
I have a tomorrow list that I make the night before. I write down the three things I have to accomplish the next day. I try to wait until I get to the office before I’ll crack that open. I used to have a more organic approach, and my system just broke. With the complexities of the C.E.O. life — board calls, meetings, traveling and trying to be there for your family — you need a system.

Work Philosophies
This guy Tony Schwartz wrote a book that said: Time is a finite resource and energy is renewable. This was profound for me. For example, I enjoy the act of staying fit. It feels good, and the results are palpable. If I’m not getting exercise and seven hours of sleep, I’m not as good, so I view it as essential.

I also set themes throughout the week. I borrowed this from Jack Dorsey. It helps me and the people on my team minimize the content twitching that goes on. So if Monday is themed for business matters, and Thursday is more for recruiting, everyone knows. Content twitching is one of the reasons we feel overwhelmed and maybe not as productive. We’re constantly content twitching between apps and topics.
CEOs  Evernote  exercise  focus  Jack_Dorsey  productivity  routines  Silicon_Valley  to-do  lists  finite_resources  Tony_Schwartz  work_life_balance  GTD  think_threes  personal_energy  overwhelmed  squirrel-like_behaviour 
august 2018 by jerryking
The Top Reader Advice for Surviving Extra-Long Flights - WSJ
By Adam Thompson
Aug. 21, 2018
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
I would also add that taking Melatonin - particularly when flying eastwards - can be very helpful in reseting your internal clock.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
Always do serious exercise before a long flight, for me, 1.5 mile swim. Could be a big run for you, or walk, whatever is your thing. To get tired. to help sleep on plane. all other points good, limit alcohol, take a melatonin for sleep; time your meals to new time zone; you should skip a meal, better to arrive hungry. Get in sun as long as possible in new locale, and serious exercise again. and just know you're gonna be physically bad until you can recover. And last, business class or better if possible.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++
advice  airline_industry  airports  exercise  long-haul  melatonin  mens'_health  tips  travel 
august 2018 by jerryking
Are you cheating at the gym? | The GoodLife Fitness Blog
most common short cuts.
SWINGING
Lifting weights is built of two parts, the concentric and eccentric, or the contract and stretch. If you’re swinging into the move to build momentum then you’re not able to control the eccentric phase and you sacrifice results. You also risk injury when you’re not in control. Use a one second count on the concentric movement, and four on the eccentric.
strength_training  shortcuts  exercise  fitness  gyms  cheating 
july 2018 by jerryking
Adopt a movement-based approach for optimized workouts - The Globe and Mail
MAY 25, 2017 | SPECIAL TO THE GLOBE AND MAIL
PUBLISHED | PAUL LANDINI

the four most common movement patterns: 1. pushing (vertical and horizontal), 2. pulling (vertical and horizontal), 3. squatting (knee-dominant) and 4. hinging (hip-dominant). Master these movements and you'll be able to execute just about any exercise that comes your way.

(1) Pushing

Main muscles: Pectorals (chest), deltoids (shoulders), triceps (back of arms).

Best exercises: Push-ups; landmine press; one-arm kettlebell press.
(2) Pulling
Main muscles: Latissimus dorsi (mid back), rhomboids (upper back), biceps (front of arms).

Best exercises: Pull-ups; inverted row; face pull

(3) Squatting

Main muscles: Quads (front of legs), glutes (butt), hamstrings (back of legs).

Best exercises: Goblet squat; split squat; reverse lunge.

(4) Hinging

Main muscles: Hamstrings, glutes, spinal erectors (low back).

Best exercises: Deadlift; Romanian deadlift; kettlebell swing
back_exercises  calisthenics  compound_movements  deadlifts  exercise  face-pulls  fitness  functional_strength  glutes  movement-based  pull-ups  push-ups  shoulder_exercises  squats  strength_training 
april 2018 by jerryking
The Common Advice for Those With Thinning Bones Could Be All Wrong - WSJ
Bone building happens specifically at the areas of the bone you stress during your workout, says Pamela S. Hinton, associate professor of nutrition and exercise physiology, at the University of Missouri, in Columbia.

For this reason, a dead lift is one of the best exercises because it “uses big muscles around the hips and hamstrings,” causing the muscle to pull on the bone. It also recruits the muscles around the lumbar and thoracic spine to stabilize the body during the lift, says Polly de Mille, exercise physiologist at the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York. Proper form is critical to safety, she adds.
aging  longevity  strength_training  intensity  fitness  exercise  high-intensity  trauma  overcompensation  deadlifts  osteoporosis  bone_density  high-impact 
april 2018 by jerryking
Running Is the Worst Way to Get Fit - Tonic
Nick English

Nov 17 2016

Running is a crappy way to lose fat and an inferior way to boost cardiovascular health, but it's somehow become the most popular exercise on Earth after walking.....It's an incredibly inefficient way to build strength. And as we all know, a strong body is the number one way to prevent injuries, increase metabolism, burn fat, and stay mobile and functional in old age. Folks "do cardio" because they want to burn off their bellies. And running is a bad pick.

"That's usually what the mentality is, that it's a way to get leaner and lose weight, but doing other things outside of running will probably have a better effect at catalyzing that result," he says. Boyce's fat-loss prescription, like that of practically any trainer worth their salt, is compound strength exercises. That means multi-joint movements like the squat, deadlift, overhead press, chin-ups, pull-ups, and push-ups......Studies have consistently shown that weight training and sprinting are more effective than running at targeting belly fat and creating a good hormonal environment for fat loss, meaning better insulin sensitivity, less of the stress hormone cortisol, and more growth hormone and testosterone. ....exercising the heart at a higher intensity is a better way to get the job done. Studies have shown that shorter sessions of anaerobic training, like fast-paced resistance training or sprints, are just as good for heart health as long, drawn-out runs and better at maintaining muscle and increasing aerobic fitness (or VO2 max, if you want to be specific). ...."In many ways, sprinting is safer than running,"....you're going to have more of a fat loss effect from sprinting for the same reasons you get it from weights: You're doing things that require strength, explosiveness, exertion, and intensity, so your muscles are going to have to work a little bit harder, they're going to burn more calories, and you're going to be more metabolic after you finish your workout as well.".....
aerobic  cardiovascular  compound_movements  deadlifts  exercise  fast-paced  fat-burning  fitness  functional_strength  howto  interval_training  high-impact  high-intensity  injury_prevention  military_press  pull-ups  running  squats  strength_training 
april 2018 by jerryking
How to reduce the risk of joint injuries in your fitness routine - The Globe and Mail
more young people are having joint replacement surgeries due in large part to their “repetitive athletic pursuits.” In other, less measured words: too many young people are training like dummies.

In most cases, overuse injuries are a result of poor program design, improper exercise selection or bad technique. All three of these factors tend to arise when overly excited rookie lifters go it alone. A smart strength coach or personal trainer will know how to help their clients avoid grinding their joints into dust by choosing the right exercises, in the right order, done the right way.

Strength Training Anatomy-3rd Edition Paperback – Mar 9 2010
by Frederic Delavier (Author)
fitness  injuries  exercise  strength_training  books  pain  anatomy 
april 2018 by jerryking
The dumb-bell economy: inside the booming business of exercise
FEBRUARY 9, 2018 | FT | Jo Ellison.

Where once consumers looked for acquisitions to express their status, our spending habits are shifting towards more holistic expenditures. In the past 20 years, the leisure industry has emerged as one of the most dynamic, disruptive and fashionable of forces. It’s all part of a new focus on the “lifestyle experience”, a trend that has possessed consumers and found luxury brands spiking with sporty new offerings — sneakers, leggings, apps and accessories — designed to harness the burgeoning market. As Harvey Spevak, the executive chairman and managing partner of the Equinox group, likes to say: “Health is the new wealth.”
.....2019 will see the first Equinox hotel opening in New York’s Hudson Yards, the first in a rollout of Equinox hotels earmarked for billions more in investment. The hotels will be founded on the same full-service ideal as the clubs. “Our vision for the hotels is to cater to the high-performance traveller,” says Spevak, “and we think about it as we do, historically, from a science perspective. We call it MNR — movement, nutrition and recovery — where a high-performance lifestyle and a healthy lifestyle is a three-legged stool.”.....as our lives have become busier, atomised and more urban, the gym has emerged as the new place in which to gather: to be part of a community....not only are millennials more likely to buy gym memberships, they’re driving the boutique business as well. The rise of the group workout, club membership and all of the attendant accessories that come with it have become part of the new language of “wellness”......Where you work out, who you work out with, and what you wear to work out in have become totems of fashionability. Spevak traces the first shoots of the wellness trend to 9/11, when he saw a jump in the number of people becoming focused on holistic health and taking care of themselves.
....But more than anything, the fitness boom must be a corollary of a digital revolution in which working out has become a ubiquitous feature of our online life; ....Minton agrees that a gym’s success depends on cultivating this tribal loyalty, delivering a unique experience and then selling product that marks its members out. “Some of the most interesting clubs are those that are expanding into less obvious areas,” he says. “We now have over 600 boutiques across the UK and they are growing faster than traditional gyms as they have a smaller footprint and can take pop-up spaces.......The experiential market is throwing a lifeline to retailers, as well. “The fashion link is growing,” adds Minton. “Fitness apparel brands like Lululemon, Sweaty Betty, Reebok, Nike all now offer free in-store workouts, which provide them with an opportunity to market their brand lifestyles more directly and forge a connection with the consumer.”.......“The demise of retail is a permanent shift,” says Spevak. “It doesn’t mean retail’s going to go away, but it’s going to look very different. The consumer, in my opinion, will continue to buy nice things for themselves, but I think in the scheme of priorities the experience is more important than the handbag.”
fitness  exercise  London  United_Kingdom  gyms  wellness  rollouts  strength_training  boutiques  leisure  Equinox  millennials  experiential_marketing  small_spaces  pop-ups  non-obvious  upscale  retailers  in-store  digital_revolution 
february 2018 by jerryking
Lift Weights, Eat More Protein, Especially if You’re Over 40 - The New York Times
By GRETCHEN REYNOLDS FEB. 7, 2018

To answer the simplest question of whether taking in more protein during weight training led to larger increases in muscle size and strength, the researchers added all of the results together....And the answer was a resounding yes. Men and women who ate more protein while weight training did develop larger, stronger muscles than those who did not.
strength_training  fitness  exercise  aging  midlife  diets  proteins 
february 2018 by jerryking
“COMPLETE” Back Workout (Width, Density, Strength!) - YouTube
lat pulldown
barbell dead row
static hold, wide raise
high boy row
perpendicular landmine row (parallel to the bar)
hyper extension machine. (dumbells)
superman hold (snow angels.)
AthleanX  exercise  fitness  strength_training  back_exercises 
february 2018 by jerryking
Strengthen your glutes for better balance and less pain
November 1, 2017 | The Globe and Mail | KATHLEEN TROTTER.

Weak or inactive glutes – which are all too common – can contribute to lower back, hip, knee and ankle pain, not to mention reduced daily function and decreased endurance, strength and power.

The causes include excessive sitting (tight hip flexors), habituated improper loading patterns (over-recruitment of quads and lower back) and motor-control deficits. Even those who perform exercises that theoretically strengthen the glutes tend to unknowingly recruit other muscles.

How weak glutes can lead to injuries

Walking, jogging and running require hip extension – i.e., the leg moving backward to propel the body forward. The gluteus maximus is responsible for this motion. When you lack adequate hip extension, the body compensates, often by extending through the lower back or tilting the pelvis. These compensations stress the lower back, contributing to degenerative changes in the spine, muscle pain and an inefficient gait, and the pelvic tilt can cause the hamstrings to become over-lengthened and thus easily strained.

Pelvis stability impacts the knee. The femur makes up half the knee joint. The femur is controlled by pelvis muscles (primarily glutes). Thus, hip control is knee control. One common result of weak glutes is knee pain from an internally rotated femur that torques the knee.

How to activate and strengthen your glutes

1. Stretch your hip flexors, especially if you have a fairly sedentary lifestyle, which most of us do.

Sitting shortens hip flexors. Tight hip flexors inhibit the glutes. The bum can't fully engage when hip flexors are tight.

Lunge stretch: Step your left leg forward into a shallow lunge, both feet facing forward. Tuck your pelvis – your right hip bones should move toward your ribs. Feel a stretch up the front of your right thigh. Hold for 30 seconds or more. Switch sides.

2. "Activate" so you can integrate. Activation exercises "turn on" muscles that are not firing appropriately.

Isometric hip extensions: Tie a resistance band around your thighs. Lie on your right side, head supported, bottom leg bent, top leg straight and top hip long. Lift the top leg up and back in space slightly. Hold for 10 seconds. Initiate the motion from your bum. Release. Repeat for 10 reps. No band? Do the exercise without the band but hold for 30 seconds, working up to 60 seconds.

Band squats: Stand with a band tied around your thighs, feet slightly wider than shoulder width. Use the hip strategy outlined below to sit backward and imagine your sit bones widening as you squat. Hold for 10 seconds, engaging your bum to meet the tension of the band. Repeat 10 times. No band? Do body-weight squat holds for 20 seconds each.

The long-term goal is to integrate the now-active muscle into functional movement patterns such as squats. This way, motions that should theoretically work the glutes will actually work them. Do activation exercises daily until your bum is able to engage. Once activated, these exercises work well as part of a warm-up before training your lower body.

Utilize a "hip strategy" when squatting, lunging, performing step-ups, etc.

Hip strategy: This biases the glutes. To perform, lean up to 45 degrees forward, have a proportionally greater bend at the hip than the knee and when possible load the exercise from the back versus the front.

Knee strategy: This biases the quads. To perform, have an erect torso (shoulders over hips) and a proportionally larger bend at the knee versus the hip.

One strategy is not "good" and the other "bad." What you use depends on your goal. If you require stronger thighs, use the knee strategy. To get your glutes to join the party, use the hip strategy. Once your glutes are active, alternate strategies week to week.

Be mindful

The greatest predictor of future injury is previous injury. If you've had ankle, knee, hip or back injuries, don't wait for pain – pre-emptively train your glutes. Consider having an expert assess your overall movement mechanics. The body is a series of dominoes – every muscle and joint affect the muscles and joints above and below. To improve function and decrease rates of injury, work to understand your kinetic chain as a whole.

The goal of this program is to make unconsciously "active glutes" a new norm. I want your bum to work appropriately when you run, walk, sit or stand without you consciously deciding to use it. To make this a reality, purposeful thought – at least initially – is required. Turn your music off and stop chatting. Consider putting a hand on the muscle being worked. The brain responds well to tactile feedback. Concentrate on form and the muscles you're attempting to work.
endurance  exercise  fitness  glutes  squats  stretching  strength_training 
november 2017 by jerryking
The young person's guide to extreme success: What I wish I had known when I was 20 - YouTube
Your life is nothing more than a series of choices....you are the compilation of your choices!!
Rule #1: Think carefully about relationships and children.
Rule #2: Learn how to start a business, just in case.
Rule #3: Always think like an investor in every part of your life (investing--Sun Tzu "The battle is won before it begins"; invest your time like its money, learn how to ignore the world when necessary, 1, 3, 5, 10 yr. goals--figure out what you need to do that day, schedule how you will use your time each day)
Rule #4: Educated geeks are now running the world (educational mediocrity is unacceptable); (listen to everybody, stop talking so damn much).
Ruel #5: Protect your mental and physical health [(exercise, keep losers away from the things you value (i.e. mind, body, spirit, family, time, business)] Be miserly with my time.
Rule #6: Stop being normal!!
advice  preparation  life_skills  relationships  parenting  conflict_resolution  Sun_Tzu  owners  self-education  exercise  positive_thinking  affirmations  time-management  Pablo_Picasso  geeks  delayed_gratification  Boyce_Watkins  choices 
september 2017 by jerryking
3 Ways To Build A Better Mind-Muscle Connection
Todd Bumgardner
July 20, 2016

1. Cueing Mantras

The meditative "om" is often misunderstood, but it's been used for centuries for a reason: It works. This simple, one-syllable utterance cuts away the outside world and gives a meditator the means to travel inward. We can use the same process to improve our exercise performance and focus.

The means are simple, and what I like to call "three-letter self-cueing mantras." Think about the most impactful tasks a lift requires: getting into the starting position, finding a good middle position, and performing the lift forcefully. Let's use the deadlift as the example.

You want to start, and finish the lift, tall and tight. You have to reach into a good bottom position before lifting, and you have to drive the floor away for a solid lift. The deadlift mantra, then, is TRD: Tall and Tight. Reach. Drive.
deadlifts  exercise  fitness  gyms  mantras  mindfulness  self-talk  strength_training 
june 2017 by jerryking
Why Running May Be Good for Your Back - The New York Times
Phys Ed
By GRETCHEN REYNOLDS JUNE 7, 2017

People who regularly run or walk briskly appear to have healthier discs in their spines than people who do not exercise, according to one of the first studies to closely examine links between movement and disc health.

The findings refute a widely held belief that activities like running might overtax the spine and indicate that, instead, they make it sturdier.

The human spine is a complicated mechanism, composed of vertebral bones cushioned between intervertebral discs. These discs, shaped like tiny whoopee cushions, contain a viscous fluid that compresses and absorbs pressure during movement, keeping the back in good working form.

With age, disease or injury, spinal discs can degenerate and bulge, resulting in back pain, which can be debilitating......Muscles and bones respond to the physical strains of movement by becoming larger and stronger. But most experts thought that spinal discs remain impervious to this process and might in fact be harmed by the jarring from running........Interestingly, mileage barely mattered. The discs of the people who ran less than 30 miles per week were almost identical to those in the long-distance group, suggesting that, compared to moderate mileage, heavy training does not augment disc health but also does not contribute to deterioration.......The sweet spot for disc health seemed to reside somewhere in the range of fast walks and gentle jogs.....this was a one-time snapshot of people’s backs. It cannot prove that exercise caused people’s discs to become healthier, but only that people who ran had healthier discs.
running  exercise  fitness  human_spine 
june 2017 by jerryking
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