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Strength Train To Reduce Injury Risks
Bones, muscle, tendons, ligaments all benefit (e g 88% injury reduction in ACL injuries among female soccer players)From Morgan Pillsbury in Athletic Lab:So what is the physiological basis of strength training to reduce injury? Resistance training provides dynamic loads on the joints, therefore creating physiological changes in the bone, muscle, and connective tissue (tendons and ligaments). Bone has an incredible ability to rebuild itself, so when a load is placed on bone, the bone is remodeled, increasing the bone density and therefore making the bone stronger. This decreases the chances of ..
Fitness and Hydration
Water makes up most of our body weight, and it can improve your health and fitness if you understand how it affects us in many ways.Here's a useful article on the topic.   Fluids, Hydration and Fitness..
Do one set each of these compound exercises - that's a circuitBench press (isolateral - independent arms)Squat and/or lungeWide grip barbell rowSquat or lungeClose grip pull-downDo 12 reps per set. Find a resistance level which lets you do 12 high-quality reps. Take about 5 secs per rep. Go faster on the stress end of the rep, longer on the relax end. Take 30-60 seconds between sets. You'll need it to change position and weights. That 5 sets is a Circuit. It should take around 8 minutes with changes and breaks.  Now, do three circuits. Including 30-60 second breaks between circu..
Check these out, link below.  Excellent for fast-paced circuits! The most versatile strength tool there is.This has a download button for exercise pictures as well...
Squats might add power to your downward force, but hamstrings and glutes propel you forward. Training with deadlifts will help improve and maintain a better posture for longer, and they're an efficient investment in time.See this, from TrainingPeaks.com..
                                                 Perspectives and Choices - Power Rack and Leverage GymA rack is the classic strength training tool. With a barbell and plates, and safety bars that can catch a loaded bar you can’t handle, it permits the major compound exercises – presses (with a bench), dead lifts, squats, and with many variations. Add-on features (sometimes included) are chin up bars, and dip bars, which can be used for assisted press-ups, and inverted..
In a report presented to a recent American College of Cardiology Conference, new research found that while all physical activity is beneficial, static activities -- such as strength training-- were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling.  (But doing both static and dynamic activities is probably best)Here's an article:  Different types of physical activity offer varying protection against heart disease..
New research, presented at the American College of Cardiology 's Latin America Conference 2018 in Lima, Peru, found that while all physical activity is beneficial, static activities -- such as strength training -- were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling."Both strength training and aerobic activity appeared to be heart healthy, even in small amounts, at the population level," said Maia P. Smith, PhD, MS, statistical epidemiologist and assistant professor in the Department of Public Health and Preventive Medicine at St. Geo..
Aerobic means "with oxygen," meaning oxygen - carried by your cardiovascular system to your muscles, as the fuel; anaerobic means "without oxygen." With training, aerobic fitness lets you swim or run or cycle for long periods. Anaerobic exercise is the type where you get out of breath in just a few moments, such as when lifting heavy weights to improve strength, when you sprint, or when you climb a long, steep flight of stairs. It’s something that’s used in bursts of intensity and depletes rapidly.Anaerobic exercise uses glycogen, which is largely stored in muscle or the liver. Glycogen, (a g..
There are lots of shapes and styles of workouts…weight lifting, powerlifting, bodybuilding, Olympic lifting, power training, and Cross-fit; just a few.The circuit idea has much in common with Interval Training which has been around a long time and is the basis of much athletic training; in fact the interval training term is widely regarded as being only about athletic performance. Its key principle is to vary a workout or training session between periods of intense effort, and rest periods – either passive (pure) rests, or active rests, where the trainer proceeds at a much lower pace.  T..
Published in Medicine and Science in Sports and Exercise, an Iowa State University study looking exercise-related activity over time, of nearly 13000 people, showed it doesn't necessarily take a lot of time to reduce the risk of heart attacks and strokes. The results - some of the first to look at resistance exercise and cardiovascular disease - show benefits of strength training are independent of running, walking or other aerobic activity. In other words, you do not have to meet the recommended guidelines for aerobic physical activity to lower your risk; weight training alone is enough. (Sci..
Replace A Back Squat With This
Hold a kettlebell or dumbbell at arm's length in front of you, with perhaps a slight angle above the level.  Squat.It gives you quite an upper-body blast, and moves you back on your heels for the squat.  Eases off on the knees...
The Best Way To Get Quality Exercise At Home
Finding a real solution isn't easy. But solutions are there, and can let you get much more done, more often, more effectively, with better results. Let's assume you want a combination (you choose the emphasis) of strength gain, leanness, and cardio gains.  It's best to base a workout on compound exercises, which use multiple joints. They get it done thoroughly, in a way that fits naturally how you live and function. (There's plenty more you can add for variety, balance, agility, and looks - more on that later) Things like a medicine ball, rubber bands and a treadmill won't do much. The..
Just as you would warm up your muscles with increased blood flow, you can - and should, if you're looking for best results  - warm up your brain-muscle connections as well.  The process of firing up these connections is called Post-Activation Potentiation. (PAP) The definition:  PAP occurs when you precede a heavy lift movement with a fast or explosive similar movement through the same plane.  Do a few box jumps and partial and/or light squats before serious squats.  It works in reverse.  If you a sprint athlete or basket ball player, do a few heavy reps of a..
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