Petar
Padawan Learner
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.
Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.
Immediate Benefits:
A single bout of moderate-to vigorous physical activity provides immediate benefits for your health.
1. Sleep
– Improves sleep quality
2. Less Anxiety
– Reduces feelings of anxiety
3. Blood Pressure
– Reduces blood pressure
Long-term Benefits
Regular physical activity provides important health benefits for chronic disease prevention.
1. Brain Health
– Reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression
2. Heart Health
– Lowers risk of heart disease, stroke, and type 2 diabetes
3. Cancer Prevention
-Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
4. Healthy Weight
– Reduces risk of weight gain
5. Bone Strength
– Improves bone health
6. Balance and Coordination
– Reduces risks of falls
Emerging research suggests physical activity may also help boost immune function.1,2
1. Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of sport and health science, 8(3), 201-217.
2. Jones, A. W., & Davison, G. (2019). Exercise, Immunity, and Illness. In Muscle and Exercise Physiology (pp. 317-344). Academic Press.
Source: Physical Activity Guidelines for Americans, 2nd edition (Chapter 2, page 32) pdf icon[PDF-15.2MB]external icon
Download: Health Benefits of Physical Activity for Adults pdf icon[PDF-3MB]
As C's have stated on 08.04.2023 session,
Q: (Farmies) What adjustments can be made in HBOT treatment to maximize production of stem cells?
A: It takes longer with lower pressure as you have already discussed. But a regular program of high intensity training can help.
Let's try to bring some more insight about the training, exchange ideas and thoughts about it and help everyone to make "the work" even more complete.
Training is important to maintain physical health, actually, you can not really separate mental and physical health from each other, so we all need training to maintain both fysical and mental health.
The first global division of training would be on Aerobic and Anaerobic one, let's start with,
Aerobic:
"Aero" as a prefix comes from the Greek word for air. By aerobic training we usually mean an activity during which we move our arms and legs in order to "work" the whole body. We use our muscles in continuous (and usually easy to perform) rhythmic movements that we repeat, thus increasing our heart rate and breathing, while building physical endurance. Aerobic means "with oxygen" - meaning that by doing aerobic exercise, we use oxygen to burn fat and carbohydrates. Another name for aerobic exercise is cardiovascular exercise because our heart rate increases and we run out of air. As we breathe harder, during this type of training, with each exhalation, we expel carbon dioxide from our body, and lactic acid is not produced, as during anaerobic training.
Types of aerobic training:
Aerobic exercises, to some extent, can be divided into three groups, depending on how much energy is needed to perform a certain activity. The first group includes light physical activities such as: walking, jogging, cycling and climbing stairs. The second group includes moderate to intense exercises such as: dance classes, hiking, swimming, "climbing the bench". While the third group of exercises is characterized by intense and exhausting exercises included in sports such as basketball, tennis and volleyball.
The benefits of aerobic training:
Aerobic training not only improves overall health and quality of life, but also increases life expectancy. Aerobic training burns fat, improves mood, strengthens the heart and lungs, reduces the risk of diabetes, strengthens the immune system and endurance. In addition, it helps us to lose weight, if we combine it with a diet. Of course, results vary from one individual to another, depending on a number of factors such as age, gender, amount of physical activity and others.
Anaerobic training:
In contrast to aerobic training, which is mainly oriented towards moving the entire body at the same time, anaerobic training targets individual muscles and another name for it is "load training". Because we don't jump or run, we do not move the whole body at the same time, this type of exercise does not require the use of oxygen to the same extent, so we burn mainly carbohydrates. Anaerobic exercise builds muscle through exhausting activities such as high-intensity weight lifting and push-ups. By exercising in this way, we force the muscles to fight against a greater load than our own body, in order to strengthen the muscles.
Types of anaerobic training:
This type of exercise not only builds and strengthens our muscles, but also increases our overall strength through resistance exercises using our body weight or machines and weights. Short distance running, i.e. sprinting, and yoga can also be classified as anaerobic training.
The benefits of anaerobic training:
Anaerobic exercise strengthens bones, which reduces the risk of osteoporosis. It can also improve the strength of cartilage and ligaments, while at the same time improving joint function. This type of training also reduces the risk of potential injuries and improves heart function. Muscles protect the human body and the stronger the muscles, the more protected our body is. Of course, it is necessary to introduce a healthy diet into the combination and that the results vary from one person to another.
It is clear that the intensity of the training determines what the effect will be on the body and thus how the training will serve us, its is necessary to follow the heart rate and know more about training zones (see diagram):
There are many ways to measure the puls with modern gadgets (polar belts) , smartphones, watches or just ‘old way’ method (see foto) of measuring the heart rate in order to stay in the range of certain training zone.
Before we start with training examples, let’s set some basic rules of the training:
1. Train regularly (3 to 5 times a week)
Be consistent and patient don’t get discouraged, It takes our bodies time to change. On a cellular level, you’d be able to see (with a microscope) changes in protein synthesis in the muscles in as little as six hours after a workout, but it can take weeks or months to see changes.
2. Don’t skip rest days:
Rest days are just as important to training as the days you’re working out; they’re when your muscles actually grow. During your workout you’re causing tiny muscle tears that get repaired by the body after the fact — on your days off — and it’s during that muscle repair process that the muscles actually get stronger. But a rest day doesn’t mean you need to lie on your couch all days, it's okay to be active most days or even every day but the intensity and type of activity being done should vary.
3. Make and follow trainings plan:
Training plan creates consistency, for your exercise to be effective. It also create structure, that organise your training. With training plan you create balance, it is not only about exercises, it includes nutrition, hydration and rest. If you have a training plan you can get a optimal balance between exercising and taking a break.
4. Perform the exercises correctly:
It is important to learn the correct technique for performing each exercise, especially if you are a beginner. If you learn to perform the exercises incorrectly in the beginning, you will need twice as much time and energy to correct it. In addition, there is a greater risk of injury.
5. Warming up is important:
No workout, be it strength training or conditioning, should begin without a warm-up. Muscles that are not sufficiently warmed up are less able to perform exercises, and tendons and joints are then often prone to injuries. That’s why a ten-minute warm-up is mandatory.
6. Do not exercises for only one muscle group:
If you only do abs exercises, you won't get a flat stomach. If you want to lose weight: You will achieve the desired goal in the long run only with the right combination of fitness training, strength exercises for the whole body (mainly large muscle groups) and a certain diet.
7. Don't overexert yourself:
Strength only grows if you challenge your body. A sweat-inducing, breathless, muscle-straining challenge. If the body feels nothing or only a little, then the training is in vain. Even muscle pain is not a bad thing, but a sign that the training was strong and effective enough. You should not exaggerate in exercise, because in the long run the body can become weak.
8. Give your body recovery:
During normal training, the recovery of a certain muscle group can last from 24 to 48 hours, intensive training recovery up to 72 hours. It is important not to do next training before body is fully recovered. Pain is always a warning signal.
9. Breathe evenly:
The breath should be even! If you are lifting something heavy or crossing an obstacle, ie. when you are tired and breathing hard, it is important to exhale. When you lower the weight or return to the starting position, inhale. Mostly everyone finds their own rhythm of breathing. However, air retention and suppression should be avoided.
10. Hydration :
As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65.
Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day
However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained.
Under most circumstances, sports drinks do not offer a physiological benefit over water during weight training. However, high-intensity exercise for a continuous duration of at least one hour may require the replenishment of electrolytes which a sports drink may provide.
Insufficient hydration may cause lethargy, soreness or muscle cramps. The urine of well-hydrated persons should be nearly colorless, while an intense yellow color is normally a sign of insufficient hydration.
11. After the training:
Slowly finish your training 'cool down ', do some stretching exercises, watch your diet and take care to get good rest!
Let start with some training examples building up from light to heavy one’s :
-Aerobic low intensity traning: easy walking, jogging, cycling..
It is important to keeper your back straight, inhale through the nose, exhale through the mouth, synchronise arms and legs.
-Anaerobic low intensity traning, using body weight :
-One of the very basic exercise, could be used as the warming up is the Sun Sulutation (see foto,
).
It is important to synchronise inhale and exhale with movements of the body.
Following one would be five Tibetan Rites (see the foto, video
).
Again really important to synchronise inhale and exhale with movements of the body.
The book five Tibetan Rites is very inspiritive as wel.
Aerobic Hi intensity: interval running, sprinting, circular training.
Aerobic Hi intensity Training Methods:
There are many ways to accomplish aerobic training. Aerobic training can be weight-bearing (walking, running, hiking, dancing, elliptical machine) or non-weight-bearing (recumbent cycling, swimming). What you choose to do is up to you depending on your goals, preferences, physical limitations, or availability. You might decide to do cross-training, in which you do different types of aerobic training exercises in the same workout (swim, then bike, then run). There are different types of aerobic training methods that can be considered:
1. Continuous training: After a period of warm-up, a specific speed or intensity is chosen and followed for the duration of the workout until the cool-down period.
2. Interval training: After a period of warm-up, periods of higher-intensity exercise are separated by periods of lower-intensity exercise. The length and intensity of each of the higher- and lower-intensity periods can vary (usually from 30 seconds to 5 minutes in length). The session concludes with a cool-down period.
3. High-intensity interval training: After a period of warm-up, periods of highly vigorous exercise are separated with periods of recovery (lower-intensity exercise). The length of each of the vigorous intensity and recovery periods varies (vigorous is typically 30 seconds to 2 minutes in length, while recovery may be 1 to 3 minutes in length). Some intervals may go beyond vigorous intensity into “all-out” or “near-exhaustion” intensity.
There is no one right way to do aerobic training. The most important principle is to take the time to do it. You do not have to stick with only one method of aerobic training. You can mix up the methods you use each time you work out or even mix up the methods within one particular workout. You have as many options as you would like. The type of method(s) you decide on for aerobic training may depend on personal preference, access and availability, convenience, or comfort level with the different methods. It is important to choose methods that are safe and practical for you. Moderate-intensity exercise is generally safer for beginners than vigorous intensity. As fitness levels improve, you can add periods of more vigorous exercise to see how you feel and how your body responds.
Anaerobic Hi intensity traning : HIIT, Circuit training , strength (resistance) training , Weightlifting training.
HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements. Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes.
Body weight can be used as the main form of resistance so that additional equipment is not needed. HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout. HIIT workouts can be integrated into various exercise formats, such as running (outdoors or on a treadmill), dancing, rowing machines, stationary bicycles, or stair climbers. The interval durations can be timed by using one to five-minute music tracks.
Benefits : HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes, but it is not necessarily better than other exercise formats. Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest.
Example of a beginner HIIT training,
(see foto’s expl. 1,2,3, 4,
)
1.This workout can be performed at home using just an exercise mat and a timer or clock. The speed of each exercise can be faster or slower, depending on one’s fitness level, but encourages the participant to work to their maximum ability. A 5-minute warm-up of walking or marching in place should be performed before the workout, and a 5-10-minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout.
• 30 seconds of side lunges, alternating right to left
o 15 seconds of slow marches in place
• 30 seconds of squats (variation for higher intensity: jump squats)
o 15 seconds of slow marches in place
• 30 seconds of push-ups on the floor (modification: at a 45-degree angle on a sturdy chair, or against the wall)
o 15 seconds of slow marches in place
• 30 seconds of jumping jacks (modification: alternate right and left tapping toes to the sides while bringing arms overhead as you would a jumping jack)
o 15 seconds of slow marches in place
• 30 seconds of triceps dips using a sturdy chair or bed
o 15 seconds of slow marches in place
• 30 seconds of alternating high knees (variation for higher intensity: jogging high knees)
o 15 seconds of slow marches in place
• 30 seconds of sit-ups (modification: sit-ups on a stability ball, or abdominal crunches on the floor)
REST FOR 60 SECONDS AND REPEAT THE SESSION 2 MORE TIMES
2.
3.
4.
Circuit training (Tabata): is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. His exercise intervals were extremely high intensity, followed by very brief rest periods, training takes about 20-30 minutes and encourage participants to reach their highest intensity ability, but they can self-regulate their workouts. While circuit workouts focus on strength, they also get your heart rate up because you're doing your reps and sets back to back and taking minimal breaks between exercises. They're intense, involves 8-12 exercises and get into different muscle groups, but they are not HIIT workouts, where you are working with 100-percent effort for short bursts of time followed by quick rest periods (instead, that's a form of interval training).
Safety:
People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT. It has been observed that for deconditioned individuals, the intensity of HIIT is comparable to what they may encounter during activities of daily living. The American College of Sports Medicine provides screening tools that can be used to identify risk factors using the HIIT format, to lower the risk of adverse events. These checklists include medical conditions that are contraindicated to performing HIIT workouts (e.g., uncontrolled heart rate such as with arrhythmias, uncontrolled diabetes, retinopathy), and symptoms to watch for to end a HIIT workout early, such as a significant rise or drop in blood pressure during the workout.
HIIT workouts should be tailored to the individual’s fitness level and medical conditions. Research has generally found HIIT to be a safe and enjoyable exercise for a range of ages and medical conditions. A meta-review of HIIT compared with control groups found HIIT to be safe (no acute injury reports or serious cardiovascular events) in controlled supervised settings, with mean compliance rates in completing the program reaching >80%.
Strength training tips for beginners:
1. Warm up.
Some aerobic activity, such as a 10 mine jog, brisk walk or skipping rope will increase blood flow to your muscles and prime them for a good workout.
2. Start with lighter weights.
You want to start with weight that you can lift 10 to 15 times with proper form. Begin with 1-2 sets of 10 to 15 repetitions, and slowly progress to 3 sets.
3. Gradually increase the weight.
When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
4. Rest for seconds in between sets.
This helps prevent muscle fatigue, especially as you start out.
5. Limit your workout to not longer than 45 minutes.
You can get workout you need in this time frame. Longer sessions may not lead to better results and may increase your risks of burnout and muscle fatigue.
6. Gently stretch your muscles after your workouts.
Stretching can help boost your flexibility, ease muscle tension and reduce your risk of injury.
7. Rest a day or two in between workouts.
Resting gives your muscles time to recover and replenish energy stores before your next workout.
SETS and REPS
What is a rep? A repetition (rep) is one complete exercise movement.
What is a set? A set is a certain number of reps. For instance, 10 to 15 reps make up 1 set.
Exercises for the beginners :
You may be especially interested in building your biceps or toning your legs, but the best resistance training program works all the major muscle groeps in your body.
In fact, overworking one muscle group at the expense of another could raise your risk of injury.
For a solid all-over workout, you may want to start off with the following exercises. Including these exercises in your weight lifting routine will work most of the large muscle groups in your body.
Dumbbell single – arm rows
Targeted area: Your back and upper arm muscles.
How to do this exercise:
1. Place your left knee on the end of a sturdy bench and place your left hand palm-down on the bench for balance.
2. With your back parallel to the ground, reach down with your right hand and grab a dumbbell with your palm facing the bench.
3. Slowly bring the dumbbell up to your chest. Squeeze your back and shoulder muscles and slowly straighten your arm to the starting position.
4. Finish 1 set, then switch arms and do 1 set with your right knee and right hand on the bench.
Dumbbell shoulder press :
Targeted area: Your shoulder muscles.
How to do this exercise:
1. Sit or stand with a dumbbell in each hand, your palms facing forward, and your elbows out to your side at 90-degree angles.
2. Without leaning back or arching your back, press the dumbbells up over your head until your arms are almost straight.
3. Slowly return them to the starting position.
Dumbbell chest press:
Targeted area: Your chest muscles.
How to do this exercise:
1. Lie flat on a bench with a dumbbell in each hand and your palms facing forward.
2. Slowly press the dumbbells upward until your arms are directly over the shoulders. Be careful not to lock your elbows.
3. Slowly lower the dumbbells to the starting position. Your elbows should be a little lower than your shoulders.
Bicep curls:
Targeted area: Your biceps (muscles in the front of your arms).
How to do this exercise:
1. Sit or stand with a dumbbell in each hand in front of you, your elbows at your sides, and your palms facing up.
2. Curl the dumbbells up toward your shoulders by bending your elbows but keeping them stationary at your sides.
3. Reverse the curl to the starting position.
Triceps extensions:
Targeted area: Your triceps (muscles in the back of your arms).
How to do this exercise:
1. You can do this exercise sitting on a bench or standing with your feet about shoulder-width apart.
2. Place both your hands around the dumbbell handle.
3. Lift the dumbbell up over your head so that your arms are straight.
4. Keeping your elbows by your ears, bend them to a 90-degree angle, lowering the dumbbell behind your head.
5. Slowly straighten your arms so that the dumbbell is above your head again.
Resistance band pull apart(see foto) :
Targeted area: The muscles in your back, shoulders, and arms.
How to do this exercise:
1. Stand with your arms stretched out in front of you at chest height.
2. Hold a resistance band parallel to the ground and grasp it tightly with both hands.
3. Keeping your arms straight, pull the band toward your chest by moving your arms outward, away from your body. Use your mid-back to initiate this movement.
4. Keeping your spine straight, squeeze your shoulder blades together and “downward,” and then slowly return to the starting position.
Lunge (see foto below 1) :
Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps, too.
How to do this exercise:
1. Stand tall with your feet shoulder-width apart (a dumbbell in each hand for the more advanced).
2. Take a big step forward with your left leg so your heel touches down first.
3. Lower your body so your left thigh is parallel to the floor.
4. Pause for a second (curling the dumbbells up toward your chest and lowering them again to the starting position for the more advanced).
5. Push off your heel and return to the starting position.
6. Repeat, but lead with your right leg.
Squats (see foto below 2) :
Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves.
How to do this exercise:
1. Squats can be done with or without weights.
2. Stand with your feet shoulder-width apart and slowly bend your knees, so your thighs are almost parallel to the floor.
3. Slowly rise to your starting position.
4. To add resistance, hold a dumbbell or kettlebell close to your chest with both hands.
Calf raises (see foto below 3) :
Targeted area: Your calf muscles (back of your lower leg).
How to do this exercise:
1. Stand on the edge of a step with your feet parallel to each other.
2. Slowly raise your heels a few inches above the step and hold for a few seconds.
3. Slowly lower your heels below the edge of the step and hold for a few seconds. You should feel a stretch in your calves.
4. You can add resistance by holding a light dumbbell in each hand down by your sides.
Plank (see foto below 4) :
The plank works your entire body, but specifically targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.
1. Start on all fours, with your hands below your shoulders and your knees below your hips.
2. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core.
3. Hold for 10 to 30 seconds.
4. As you get stronger, increase to holding it a minute or more
To make this exercise easier, place your knees on the floor.
Weight training schedule:
If your goal is to mainly build strength, three weight training workouts a week will likely provide the results you need.
According to a 2019 studyTrusted Source, doing a weight training routine 3 times a week is as effective as more frequent workouts for strength building.
However, if you want to build up muscle mass, you’ll need to do more repetitions and more frequent workouts.
You can work all your muscle groups during a workout, doing 1 or 2 sets of each exercise to start, and working your way up to more sets or heavier weights as the exercises get easier.
Or, you can focus on certain muscle groups on specific days. For example:
Weekly weight training schedule:
Monday: Chest, shoulders, triceps, and core
• dumbbell chest press
• dumbbell shoulder press
• dumbbell triceps extension
• plank
Wednesday: Back, biceps, and core
• dumbbell single-arm rows
• bicep curl
• resistance band pull apart
• plank
Friday: Legs and core
• lunges
• squats
• calf raises
• plank
As you become more comfortable with weight training, you can mix up the exercises you do for each muscle group. Be sure to add weight and more sets as you build up your strength.
WEIGHTLIFTING: THE BASICS
In this feature we'll be discussing a few of the different types of lifts done in weightlifting and powerlifting competitions.
Let's quickly look at the key differences:
Bodybuilding – bodybuilding competitions are judged subjectively and are based on muscle size and definition. Even though this is a feat in itself, bodybuilding is more of an artform when comparing it to the other styles of competitions. There is no lifting involved or any specific test of strength.
It's important to point here that muscle size and strength do not necessarily equate. Size and strength require different styles of training and you can be strong with smaller muscles, or much larger but with an average amount of strength.
Weightlifting – this is the style of lifting you see at the Olympics and involves doing lifts known as the snatch and the clean and jerk. Because of the tight competition rules in weightlifting competitions, you'll see a much more defined technique during these sorts of competitions with very specific movements. The bars and weight plates are also very specific. Bumper Plates are more commonly used to ensure the bar starts off at the same height each time regardless of the weight load, and also to allow competitors to drop the weight following the lift.
Powerlifting – powerlifting is more about overall strength. Competitions focus on three main lifts: the squat, deadlift and bench press. And because powerlifting is all about lifting the most weight, it's judged on getting in a complete lift so it's less technically demanding than weightlifting.
Powerlifters tend to train whole muscle groups rather than target individual muscles. So rather than "leg day" it's more likely to be "lower body day".
And when it comes to your training regime, adopting techniques and training styles from each type, and weaving them into your routine, can really help you improve.
TRAINING TO BUILD STRENGTH AND IMPROVE TECHNIQUE:
We've spoken before about how to get stronger.
The general rule is:
1.Lift a higher weight with fewer reps to build strength (80-90% of your maximum weight load for 1-5 reps, for 3-5 sets with 3-5 minutes in-between)
2. Lift slightly less weight but with more reps to build muscle (75-85% of your maximum weight load for 8-12 reps, for 4-6 reps with a 0-30 second rest in-between)
Although, doing both is optimal for both outcomes. With this in mind, these are our top five compound exercises for advanced lifters which will help build both strength and muscle.
BEST WEIGHTLIFTING EXERCISES(see foto's below) :
1 - SQUAT
There are lots of people who squat. But there aren't that many people who can squat with the correct technique. There is a lot to think about when doing squats and you need to take a full body approach. Training not only for strength, but flexibility, technique and timing.
Box squats and pin squats will help you develop strength here as well as pause squats to help cut the stretch shortening cycle. They'll also help increase the amount of power you possess while in a deep squat position.
2 - BENCH PRESS
Benching is one of the best ways to build chest strength. Do them properly and you'll also work your shoulders, arms and back. Adding on weight with a poor form is going to end up in shoulder and wrist injuries. Grip, angle and posture are all just as important when doing a bench press.
Remember that form is really important for benching. Keep your back tight and arched, make sure your hips are firmly on the bench. And drive through your feet. It's also important to keep your wrists straight and make sure your elbows don't flare outwards.
3 - DEADLIFT
Deadlifts are one of the best ways to load up your posterior chain and build up some real muscle mass. The technique is particularly important, not only to avoid injury but also to ensure you get the most out of the exercise. Employing a straight spine, tight glutes and fluid hip hinge movement will all contribute to your progress.
This is where bumper plates can really help. Being the same size – as well as a good 45cm in diameter – you can ensure your deadlifts always start from the same height. You can also stand on the plates and use them to do decline deadlifts.
4 - SNATCH
The snatch is a more complex move but worth practising if you have a good training space - like a garage gym - and a training partner to give you feedback. The snatch starts off with the bar in a deadlift position. Take a wide grip on the bar (usually at the very ends but it depends on your arm length) and quickly move the bar up into an overhead press while still in a deep squat position. Then push upwards so you're stood up straight.
A really technical movement that should be practised first with a Technique Bar to ensure your form is right before you start adding any weight.
5 - CLEAN AND PRESS
This is the most difficult of all of the five moves. Mainly because it involves a front squat which requires excellent shoulder and wrist mobility, as well as a good amount of strength to be able to resist falling forward.
Again, best practised first with just a bar as well as an experienced training partner.
Start off with the barbell either on the floor, at the knee, mid thigh or wedged in at the hip, depending on your level. Your grip will be narrower than when doing a snatch. Lift the bar up into a front squat position. You'll now be in a quarter squat position rather than at full depth. There is also sometimes a slight pause here as well before you move into the press.
Finally push up into the overhead press. Some weightlifters will also place a foot behind them to do this so their legs are in a lunge position rather than a squat position.
Incorporating any of these moves into your training regime is going to help you build strength, as well as give you a more composite approach to your workouts. Naturally however, there are some risks involved so they should be saved for more advanced lifters. Especially the snatch and the clean and press which will need to be done without safety bars.
Always train safely, practise your form and technique without weight first and then slowly build up as you improve. Get your training partner to help out and train regularly for the best results.
Safety tips
It’s important to focus on safety when you start a weight training routine. Pay close attention to your body and resist the urge to push yourself too quickly.
To stay safe while weight training, remember to:
1.Wear proper clothing for weight lifting, like closed-toe shoes and weight lifting gloves if needed.
2.Perform each exercise slowly, paying attention to proper form.
3.Use a spotter to help you with heavier lifts, especially those that go above your head.
4.Stay hydrated throughout your workout.
5.Inhale before your lift and exhale during the lift. Never hold your breath when working out weights.
6.Stop your workout if you feel sharp or stabbing pain. If the pain doesn’t go away when you stop exercising, seek medical attention.
Benefits of Strength Training
Strength training provides a range of mental and physical health benefits. Below are some of the most noteworthy benefits of strength training, according to experts.
Increase Muscle Size and Strength
Strength training can help increase muscle size and strength. It also helps increase power—the combination of speed and strength—and can help the person training perform better in sports or other physical activities.
Strength training can lead to more significant muscle growth (hypertrophy) when combined with a proper diet and adequate rest.
Improve Cardiovascular Health
Strength training can help improve cardiovascular function by strengthening the heart and lungs, as the heart is a muscle that requires regular exercise to stay healthy and strong.
Regular strength training can help increase aerobic capacity, meaning a person can navigate more physical activity for extended periods of time without feeling fatigued. Strength training can reduce resting blood pressure, cholesterol levels and risk of cardiovascular disease as well.
Increase Bone Density
Strength training can increase bone density and decrease overall bone loss by helping to stimulate bone growth and increase the strength of existing bones. For optimal results as it relates to bone health, research suggests strength training at least twice each week.
Bone density, which refers to the amount of minerals in the bones, is important for preventing fractures and other bone-related diseases like osteoporosis.
Stabilize and Protect Joints
Joint health is essential for maintaining an active, healthy lifestyle. Knees, hips and shoulders are all vulnerable to injury and disease, such as osteoarthritis—especially as people age. Strength training can help increase the stability and strength of the joints, which can prevent injuries and improve overall function.
Strength training can also help improve posture and balance as the joints become stronger.
Reduce Body Fat
The reduction of body fat is another benefit of strength training, especially when combined with aerobic exercise and a balanced diet. Strength training helps the body burn calories during and after exercise, a process referred to as post-exercise oxygen consumption (EPOC), enabling the body to burn more calories throughout the day. Research also notes exercises like high-intensity interval training (HIIT) and sprint interval training (SIT) may be more effective in activating EPOC.
What’s more, strength training can help reduce body fat by increasing a person’s metabolic rate. Since muscular tissue is more metabolically active than fat tissue, people with more muscle tend to have a higher metabolic rate. This increase can affect body composition as well.
Support Mental Well-being
According to 2021 research in the International Journal of Environmental Research and Public Health, strength training can help improve mental health by decreasing symptoms of anxiety and depression.
The mind-body connection used in strength training can increase feelings of self-confidence, improve mood and boost brainpower.
Improve Sleep Quality
Research suggests strength training can help improve sleep quality, too, which is essential for physical and mental well-being and may help reduce fatigue and increase energy levels throughout the day.
Regular strength training can also help the body adjust to a regular sleeping pattern and improve stiffness and aches that can cause sleep disturbances.
Strength training should not be performed within 90 minutes of going to bed, as intense workouts may make it harder for some to fall asleep, according to research.
I wish everyone happy and successful workout!
Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.
Everyone can experience the health benefits of physical activity – age, abilities, ethnicity, shape, or size do not matter.
Immediate Benefits:
A single bout of moderate-to vigorous physical activity provides immediate benefits for your health.
1. Sleep
– Improves sleep quality
2. Less Anxiety
– Reduces feelings of anxiety
3. Blood Pressure
– Reduces blood pressure
Long-term Benefits
Regular physical activity provides important health benefits for chronic disease prevention.
1. Brain Health
– Reduces risks of developing dementia (including Alzheimer’s disease) and reduces risk of depression
2. Heart Health
– Lowers risk of heart disease, stroke, and type 2 diabetes
3. Cancer Prevention
-Lowers risk of eight cancers: bladder, breast, colon, endometrium, esophagus, kidney, lung, and stomach
4. Healthy Weight
– Reduces risk of weight gain
5. Bone Strength
– Improves bone health
6. Balance and Coordination
– Reduces risks of falls
Emerging research suggests physical activity may also help boost immune function.1,2
1. Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of sport and health science, 8(3), 201-217.
2. Jones, A. W., & Davison, G. (2019). Exercise, Immunity, and Illness. In Muscle and Exercise Physiology (pp. 317-344). Academic Press.
Source: Physical Activity Guidelines for Americans, 2nd edition (Chapter 2, page 32) pdf icon[PDF-15.2MB]external icon
Download: Health Benefits of Physical Activity for Adults pdf icon[PDF-3MB]
As C's have stated on 08.04.2023 session,
Q: (Farmies) What adjustments can be made in HBOT treatment to maximize production of stem cells?
A: It takes longer with lower pressure as you have already discussed. But a regular program of high intensity training can help.
Let's try to bring some more insight about the training, exchange ideas and thoughts about it and help everyone to make "the work" even more complete.
Training is important to maintain physical health, actually, you can not really separate mental and physical health from each other, so we all need training to maintain both fysical and mental health.
The first global division of training would be on Aerobic and Anaerobic one, let's start with,
Aerobic:
"Aero" as a prefix comes from the Greek word for air. By aerobic training we usually mean an activity during which we move our arms and legs in order to "work" the whole body. We use our muscles in continuous (and usually easy to perform) rhythmic movements that we repeat, thus increasing our heart rate and breathing, while building physical endurance. Aerobic means "with oxygen" - meaning that by doing aerobic exercise, we use oxygen to burn fat and carbohydrates. Another name for aerobic exercise is cardiovascular exercise because our heart rate increases and we run out of air. As we breathe harder, during this type of training, with each exhalation, we expel carbon dioxide from our body, and lactic acid is not produced, as during anaerobic training.
Types of aerobic training:
Aerobic exercises, to some extent, can be divided into three groups, depending on how much energy is needed to perform a certain activity. The first group includes light physical activities such as: walking, jogging, cycling and climbing stairs. The second group includes moderate to intense exercises such as: dance classes, hiking, swimming, "climbing the bench". While the third group of exercises is characterized by intense and exhausting exercises included in sports such as basketball, tennis and volleyball.
The benefits of aerobic training:
Aerobic training not only improves overall health and quality of life, but also increases life expectancy. Aerobic training burns fat, improves mood, strengthens the heart and lungs, reduces the risk of diabetes, strengthens the immune system and endurance. In addition, it helps us to lose weight, if we combine it with a diet. Of course, results vary from one individual to another, depending on a number of factors such as age, gender, amount of physical activity and others.
Anaerobic training:
In contrast to aerobic training, which is mainly oriented towards moving the entire body at the same time, anaerobic training targets individual muscles and another name for it is "load training". Because we don't jump or run, we do not move the whole body at the same time, this type of exercise does not require the use of oxygen to the same extent, so we burn mainly carbohydrates. Anaerobic exercise builds muscle through exhausting activities such as high-intensity weight lifting and push-ups. By exercising in this way, we force the muscles to fight against a greater load than our own body, in order to strengthen the muscles.
Types of anaerobic training:
This type of exercise not only builds and strengthens our muscles, but also increases our overall strength through resistance exercises using our body weight or machines and weights. Short distance running, i.e. sprinting, and yoga can also be classified as anaerobic training.
The benefits of anaerobic training:
Anaerobic exercise strengthens bones, which reduces the risk of osteoporosis. It can also improve the strength of cartilage and ligaments, while at the same time improving joint function. This type of training also reduces the risk of potential injuries and improves heart function. Muscles protect the human body and the stronger the muscles, the more protected our body is. Of course, it is necessary to introduce a healthy diet into the combination and that the results vary from one person to another.
It is clear that the intensity of the training determines what the effect will be on the body and thus how the training will serve us, its is necessary to follow the heart rate and know more about training zones (see diagram):
There are many ways to measure the puls with modern gadgets (polar belts) , smartphones, watches or just ‘old way’ method (see foto) of measuring the heart rate in order to stay in the range of certain training zone.
Before we start with training examples, let’s set some basic rules of the training:
1. Train regularly (3 to 5 times a week)
Be consistent and patient don’t get discouraged, It takes our bodies time to change. On a cellular level, you’d be able to see (with a microscope) changes in protein synthesis in the muscles in as little as six hours after a workout, but it can take weeks or months to see changes.
2. Don’t skip rest days:
Rest days are just as important to training as the days you’re working out; they’re when your muscles actually grow. During your workout you’re causing tiny muscle tears that get repaired by the body after the fact — on your days off — and it’s during that muscle repair process that the muscles actually get stronger. But a rest day doesn’t mean you need to lie on your couch all days, it's okay to be active most days or even every day but the intensity and type of activity being done should vary.
3. Make and follow trainings plan:
Training plan creates consistency, for your exercise to be effective. It also create structure, that organise your training. With training plan you create balance, it is not only about exercises, it includes nutrition, hydration and rest. If you have a training plan you can get a optimal balance between exercising and taking a break.
4. Perform the exercises correctly:
It is important to learn the correct technique for performing each exercise, especially if you are a beginner. If you learn to perform the exercises incorrectly in the beginning, you will need twice as much time and energy to correct it. In addition, there is a greater risk of injury.
5. Warming up is important:
No workout, be it strength training or conditioning, should begin without a warm-up. Muscles that are not sufficiently warmed up are less able to perform exercises, and tendons and joints are then often prone to injuries. That’s why a ten-minute warm-up is mandatory.
6. Do not exercises for only one muscle group:
If you only do abs exercises, you won't get a flat stomach. If you want to lose weight: You will achieve the desired goal in the long run only with the right combination of fitness training, strength exercises for the whole body (mainly large muscle groups) and a certain diet.
7. Don't overexert yourself:
Strength only grows if you challenge your body. A sweat-inducing, breathless, muscle-straining challenge. If the body feels nothing or only a little, then the training is in vain. Even muscle pain is not a bad thing, but a sign that the training was strong and effective enough. You should not exaggerate in exercise, because in the long run the body can become weak.
8. Give your body recovery:
During normal training, the recovery of a certain muscle group can last from 24 to 48 hours, intensive training recovery up to 72 hours. It is important not to do next training before body is fully recovered. Pain is always a warning signal.
9. Breathe evenly:
The breath should be even! If you are lifting something heavy or crossing an obstacle, ie. when you are tired and breathing hard, it is important to exhale. When you lower the weight or return to the starting position, inhale. Mostly everyone finds their own rhythm of breathing. However, air retention and suppression should be avoided.
10. Hydration :
As with other sports, weight trainers should avoid dehydration throughout the workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65.
Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day
However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after a typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained.
Under most circumstances, sports drinks do not offer a physiological benefit over water during weight training. However, high-intensity exercise for a continuous duration of at least one hour may require the replenishment of electrolytes which a sports drink may provide.
Insufficient hydration may cause lethargy, soreness or muscle cramps. The urine of well-hydrated persons should be nearly colorless, while an intense yellow color is normally a sign of insufficient hydration.
11. After the training:
Slowly finish your training 'cool down ', do some stretching exercises, watch your diet and take care to get good rest!
Let start with some training examples building up from light to heavy one’s :
-Aerobic low intensity traning: easy walking, jogging, cycling..
It is important to keeper your back straight, inhale through the nose, exhale through the mouth, synchronise arms and legs.
-Anaerobic low intensity traning, using body weight :
-One of the very basic exercise, could be used as the warming up is the Sun Sulutation (see foto,
It is important to synchronise inhale and exhale with movements of the body.
Following one would be five Tibetan Rites (see the foto, video
Again really important to synchronise inhale and exhale with movements of the body.
The book five Tibetan Rites is very inspiritive as wel.
Aerobic Hi intensity: interval running, sprinting, circular training.
Aerobic Hi intensity Training Methods:
There are many ways to accomplish aerobic training. Aerobic training can be weight-bearing (walking, running, hiking, dancing, elliptical machine) or non-weight-bearing (recumbent cycling, swimming). What you choose to do is up to you depending on your goals, preferences, physical limitations, or availability. You might decide to do cross-training, in which you do different types of aerobic training exercises in the same workout (swim, then bike, then run). There are different types of aerobic training methods that can be considered:
1. Continuous training: After a period of warm-up, a specific speed or intensity is chosen and followed for the duration of the workout until the cool-down period.
2. Interval training: After a period of warm-up, periods of higher-intensity exercise are separated by periods of lower-intensity exercise. The length and intensity of each of the higher- and lower-intensity periods can vary (usually from 30 seconds to 5 minutes in length). The session concludes with a cool-down period.
3. High-intensity interval training: After a period of warm-up, periods of highly vigorous exercise are separated with periods of recovery (lower-intensity exercise). The length of each of the vigorous intensity and recovery periods varies (vigorous is typically 30 seconds to 2 minutes in length, while recovery may be 1 to 3 minutes in length). Some intervals may go beyond vigorous intensity into “all-out” or “near-exhaustion” intensity.
There is no one right way to do aerobic training. The most important principle is to take the time to do it. You do not have to stick with only one method of aerobic training. You can mix up the methods you use each time you work out or even mix up the methods within one particular workout. You have as many options as you would like. The type of method(s) you decide on for aerobic training may depend on personal preference, access and availability, convenience, or comfort level with the different methods. It is important to choose methods that are safe and practical for you. Moderate-intensity exercise is generally safer for beginners than vigorous intensity. As fitness levels improve, you can add periods of more vigorous exercise to see how you feel and how your body responds.
Anaerobic Hi intensity traning : HIIT, Circuit training , strength (resistance) training , Weightlifting training.
HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one’s maximum heart rate, followed by short periods of lower intensity movements. Interval training was first introduced in the 1950s as a higher intensity form called sprint interval training, which reached 100% maximum heart rate and was used to improve the performance of elite Olympic athletes.
Body weight can be used as the main form of resistance so that additional equipment is not needed. HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout. HIIT workouts can be integrated into various exercise formats, such as running (outdoors or on a treadmill), dancing, rowing machines, stationary bicycles, or stair climbers. The interval durations can be timed by using one to five-minute music tracks.
Benefits : HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes, but it is not necessarily better than other exercise formats. Its main appeal is that it can achieve similar fitness and health benefits in a shorter duration, and that it includes periods of rest.
Example of a beginner HIIT training,
(see foto’s expl. 1,2,3, 4,
1.This workout can be performed at home using just an exercise mat and a timer or clock. The speed of each exercise can be faster or slower, depending on one’s fitness level, but encourages the participant to work to their maximum ability. A 5-minute warm-up of walking or marching in place should be performed before the workout, and a 5-10-minute cool-down of slower movements allowing the heart rate to gradually decrease, along with stretches, should be included to end the workout.
• 30 seconds of side lunges, alternating right to left
o 15 seconds of slow marches in place
• 30 seconds of squats (variation for higher intensity: jump squats)
o 15 seconds of slow marches in place
• 30 seconds of push-ups on the floor (modification: at a 45-degree angle on a sturdy chair, or against the wall)
o 15 seconds of slow marches in place
• 30 seconds of jumping jacks (modification: alternate right and left tapping toes to the sides while bringing arms overhead as you would a jumping jack)
o 15 seconds of slow marches in place
• 30 seconds of triceps dips using a sturdy chair or bed
o 15 seconds of slow marches in place
• 30 seconds of alternating high knees (variation for higher intensity: jogging high knees)
o 15 seconds of slow marches in place
• 30 seconds of sit-ups (modification: sit-ups on a stability ball, or abdominal crunches on the floor)
REST FOR 60 SECONDS AND REPEAT THE SESSION 2 MORE TIMES
2.
3.
4.
Circuit training (Tabata): is a form of HIIT that was created by Professor Izumi Tabata in 1996 involving Olympic speedskaters. His exercise intervals were extremely high intensity, followed by very brief rest periods, training takes about 20-30 minutes and encourage participants to reach their highest intensity ability, but they can self-regulate their workouts. While circuit workouts focus on strength, they also get your heart rate up because you're doing your reps and sets back to back and taking minimal breaks between exercises. They're intense, involves 8-12 exercises and get into different muscle groups, but they are not HIIT workouts, where you are working with 100-percent effort for short bursts of time followed by quick rest periods (instead, that's a form of interval training).
Safety:
People who are deconditioned, recovering from injury, elderly, have overweight, or have medical conditions should be followed and monitored closely by their physician and an exercise professional, because of the higher intensity achieved with HIIT. It has been observed that for deconditioned individuals, the intensity of HIIT is comparable to what they may encounter during activities of daily living. The American College of Sports Medicine provides screening tools that can be used to identify risk factors using the HIIT format, to lower the risk of adverse events. These checklists include medical conditions that are contraindicated to performing HIIT workouts (e.g., uncontrolled heart rate such as with arrhythmias, uncontrolled diabetes, retinopathy), and symptoms to watch for to end a HIIT workout early, such as a significant rise or drop in blood pressure during the workout.
HIIT workouts should be tailored to the individual’s fitness level and medical conditions. Research has generally found HIIT to be a safe and enjoyable exercise for a range of ages and medical conditions. A meta-review of HIIT compared with control groups found HIIT to be safe (no acute injury reports or serious cardiovascular events) in controlled supervised settings, with mean compliance rates in completing the program reaching >80%.
Strength training tips for beginners:
1. Warm up.
Some aerobic activity, such as a 10 mine jog, brisk walk or skipping rope will increase blood flow to your muscles and prime them for a good workout.
2. Start with lighter weights.
You want to start with weight that you can lift 10 to 15 times with proper form. Begin with 1-2 sets of 10 to 15 repetitions, and slowly progress to 3 sets.
3. Gradually increase the weight.
When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
4. Rest for seconds in between sets.
This helps prevent muscle fatigue, especially as you start out.
5. Limit your workout to not longer than 45 minutes.
You can get workout you need in this time frame. Longer sessions may not lead to better results and may increase your risks of burnout and muscle fatigue.
6. Gently stretch your muscles after your workouts.
Stretching can help boost your flexibility, ease muscle tension and reduce your risk of injury.
7. Rest a day or two in between workouts.
Resting gives your muscles time to recover and replenish energy stores before your next workout.
SETS and REPS
What is a rep? A repetition (rep) is one complete exercise movement.
What is a set? A set is a certain number of reps. For instance, 10 to 15 reps make up 1 set.
Exercises for the beginners :
You may be especially interested in building your biceps or toning your legs, but the best resistance training program works all the major muscle groeps in your body.
In fact, overworking one muscle group at the expense of another could raise your risk of injury.
For a solid all-over workout, you may want to start off with the following exercises. Including these exercises in your weight lifting routine will work most of the large muscle groups in your body.
Dumbbell single – arm rows
Targeted area: Your back and upper arm muscles.
How to do this exercise:
1. Place your left knee on the end of a sturdy bench and place your left hand palm-down on the bench for balance.
2. With your back parallel to the ground, reach down with your right hand and grab a dumbbell with your palm facing the bench.
3. Slowly bring the dumbbell up to your chest. Squeeze your back and shoulder muscles and slowly straighten your arm to the starting position.
4. Finish 1 set, then switch arms and do 1 set with your right knee and right hand on the bench.
Dumbbell shoulder press :
Targeted area: Your shoulder muscles.
How to do this exercise:
1. Sit or stand with a dumbbell in each hand, your palms facing forward, and your elbows out to your side at 90-degree angles.
2. Without leaning back or arching your back, press the dumbbells up over your head until your arms are almost straight.
3. Slowly return them to the starting position.
Dumbbell chest press:
Targeted area: Your chest muscles.
How to do this exercise:
1. Lie flat on a bench with a dumbbell in each hand and your palms facing forward.
2. Slowly press the dumbbells upward until your arms are directly over the shoulders. Be careful not to lock your elbows.
3. Slowly lower the dumbbells to the starting position. Your elbows should be a little lower than your shoulders.
Bicep curls:
Targeted area: Your biceps (muscles in the front of your arms).
How to do this exercise:
1. Sit or stand with a dumbbell in each hand in front of you, your elbows at your sides, and your palms facing up.
2. Curl the dumbbells up toward your shoulders by bending your elbows but keeping them stationary at your sides.
3. Reverse the curl to the starting position.
Triceps extensions:
Targeted area: Your triceps (muscles in the back of your arms).
How to do this exercise:
1. You can do this exercise sitting on a bench or standing with your feet about shoulder-width apart.
2. Place both your hands around the dumbbell handle.
3. Lift the dumbbell up over your head so that your arms are straight.
4. Keeping your elbows by your ears, bend them to a 90-degree angle, lowering the dumbbell behind your head.
5. Slowly straighten your arms so that the dumbbell is above your head again.
Resistance band pull apart(see foto) :
Targeted area: The muscles in your back, shoulders, and arms.
How to do this exercise:
1. Stand with your arms stretched out in front of you at chest height.
2. Hold a resistance band parallel to the ground and grasp it tightly with both hands.
3. Keeping your arms straight, pull the band toward your chest by moving your arms outward, away from your body. Use your mid-back to initiate this movement.
4. Keeping your spine straight, squeeze your shoulder blades together and “downward,” and then slowly return to the starting position.
Lunge (see foto below 1) :
Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps, too.
How to do this exercise:
1. Stand tall with your feet shoulder-width apart (a dumbbell in each hand for the more advanced).
2. Take a big step forward with your left leg so your heel touches down first.
3. Lower your body so your left thigh is parallel to the floor.
4. Pause for a second (curling the dumbbells up toward your chest and lowering them again to the starting position for the more advanced).
5. Push off your heel and return to the starting position.
6. Repeat, but lead with your right leg.
Squats (see foto below 2) :
Targeted area: Your leg muscles, including your quadriceps, hamstrings, and calves.
How to do this exercise:
1. Squats can be done with or without weights.
2. Stand with your feet shoulder-width apart and slowly bend your knees, so your thighs are almost parallel to the floor.
3. Slowly rise to your starting position.
4. To add resistance, hold a dumbbell or kettlebell close to your chest with both hands.
Calf raises (see foto below 3) :
Targeted area: Your calf muscles (back of your lower leg).
How to do this exercise:
1. Stand on the edge of a step with your feet parallel to each other.
2. Slowly raise your heels a few inches above the step and hold for a few seconds.
3. Slowly lower your heels below the edge of the step and hold for a few seconds. You should feel a stretch in your calves.
4. You can add resistance by holding a light dumbbell in each hand down by your sides.
Plank (see foto below 4) :
The plank works your entire body, but specifically targets your core. It also strengthens your arms, shoulders, back, glutes, and legs.
1. Start on all fours, with your hands below your shoulders and your knees below your hips.
2. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core.
3. Hold for 10 to 30 seconds.
4. As you get stronger, increase to holding it a minute or more
To make this exercise easier, place your knees on the floor.
Weight training schedule:
If your goal is to mainly build strength, three weight training workouts a week will likely provide the results you need.
According to a 2019 studyTrusted Source, doing a weight training routine 3 times a week is as effective as more frequent workouts for strength building.
However, if you want to build up muscle mass, you’ll need to do more repetitions and more frequent workouts.
You can work all your muscle groups during a workout, doing 1 or 2 sets of each exercise to start, and working your way up to more sets or heavier weights as the exercises get easier.
Or, you can focus on certain muscle groups on specific days. For example:
Weekly weight training schedule:
Monday: Chest, shoulders, triceps, and core
• dumbbell chest press
• dumbbell shoulder press
• dumbbell triceps extension
• plank
Wednesday: Back, biceps, and core
• dumbbell single-arm rows
• bicep curl
• resistance band pull apart
• plank
Friday: Legs and core
• lunges
• squats
• calf raises
• plank
As you become more comfortable with weight training, you can mix up the exercises you do for each muscle group. Be sure to add weight and more sets as you build up your strength.
WEIGHTLIFTING: THE BASICS
In this feature we'll be discussing a few of the different types of lifts done in weightlifting and powerlifting competitions.
Let's quickly look at the key differences:
Bodybuilding – bodybuilding competitions are judged subjectively and are based on muscle size and definition. Even though this is a feat in itself, bodybuilding is more of an artform when comparing it to the other styles of competitions. There is no lifting involved or any specific test of strength.
It's important to point here that muscle size and strength do not necessarily equate. Size and strength require different styles of training and you can be strong with smaller muscles, or much larger but with an average amount of strength.
Weightlifting – this is the style of lifting you see at the Olympics and involves doing lifts known as the snatch and the clean and jerk. Because of the tight competition rules in weightlifting competitions, you'll see a much more defined technique during these sorts of competitions with very specific movements. The bars and weight plates are also very specific. Bumper Plates are more commonly used to ensure the bar starts off at the same height each time regardless of the weight load, and also to allow competitors to drop the weight following the lift.
Powerlifting – powerlifting is more about overall strength. Competitions focus on three main lifts: the squat, deadlift and bench press. And because powerlifting is all about lifting the most weight, it's judged on getting in a complete lift so it's less technically demanding than weightlifting.
Powerlifters tend to train whole muscle groups rather than target individual muscles. So rather than "leg day" it's more likely to be "lower body day".
And when it comes to your training regime, adopting techniques and training styles from each type, and weaving them into your routine, can really help you improve.
TRAINING TO BUILD STRENGTH AND IMPROVE TECHNIQUE:
We've spoken before about how to get stronger.
The general rule is:
1.Lift a higher weight with fewer reps to build strength (80-90% of your maximum weight load for 1-5 reps, for 3-5 sets with 3-5 minutes in-between)
2. Lift slightly less weight but with more reps to build muscle (75-85% of your maximum weight load for 8-12 reps, for 4-6 reps with a 0-30 second rest in-between)
Although, doing both is optimal for both outcomes. With this in mind, these are our top five compound exercises for advanced lifters which will help build both strength and muscle.
BEST WEIGHTLIFTING EXERCISES(see foto's below) :
1 - SQUAT
There are lots of people who squat. But there aren't that many people who can squat with the correct technique. There is a lot to think about when doing squats and you need to take a full body approach. Training not only for strength, but flexibility, technique and timing.
Box squats and pin squats will help you develop strength here as well as pause squats to help cut the stretch shortening cycle. They'll also help increase the amount of power you possess while in a deep squat position.
2 - BENCH PRESS
Benching is one of the best ways to build chest strength. Do them properly and you'll also work your shoulders, arms and back. Adding on weight with a poor form is going to end up in shoulder and wrist injuries. Grip, angle and posture are all just as important when doing a bench press.
Remember that form is really important for benching. Keep your back tight and arched, make sure your hips are firmly on the bench. And drive through your feet. It's also important to keep your wrists straight and make sure your elbows don't flare outwards.
3 - DEADLIFT
Deadlifts are one of the best ways to load up your posterior chain and build up some real muscle mass. The technique is particularly important, not only to avoid injury but also to ensure you get the most out of the exercise. Employing a straight spine, tight glutes and fluid hip hinge movement will all contribute to your progress.
This is where bumper plates can really help. Being the same size – as well as a good 45cm in diameter – you can ensure your deadlifts always start from the same height. You can also stand on the plates and use them to do decline deadlifts.
4 - SNATCH
The snatch is a more complex move but worth practising if you have a good training space - like a garage gym - and a training partner to give you feedback. The snatch starts off with the bar in a deadlift position. Take a wide grip on the bar (usually at the very ends but it depends on your arm length) and quickly move the bar up into an overhead press while still in a deep squat position. Then push upwards so you're stood up straight.
A really technical movement that should be practised first with a Technique Bar to ensure your form is right before you start adding any weight.
5 - CLEAN AND PRESS
This is the most difficult of all of the five moves. Mainly because it involves a front squat which requires excellent shoulder and wrist mobility, as well as a good amount of strength to be able to resist falling forward.
Again, best practised first with just a bar as well as an experienced training partner.
Start off with the barbell either on the floor, at the knee, mid thigh or wedged in at the hip, depending on your level. Your grip will be narrower than when doing a snatch. Lift the bar up into a front squat position. You'll now be in a quarter squat position rather than at full depth. There is also sometimes a slight pause here as well before you move into the press.
Finally push up into the overhead press. Some weightlifters will also place a foot behind them to do this so their legs are in a lunge position rather than a squat position.
Incorporating any of these moves into your training regime is going to help you build strength, as well as give you a more composite approach to your workouts. Naturally however, there are some risks involved so they should be saved for more advanced lifters. Especially the snatch and the clean and press which will need to be done without safety bars.
Always train safely, practise your form and technique without weight first and then slowly build up as you improve. Get your training partner to help out and train regularly for the best results.
Safety tips
It’s important to focus on safety when you start a weight training routine. Pay close attention to your body and resist the urge to push yourself too quickly.
To stay safe while weight training, remember to:
1.Wear proper clothing for weight lifting, like closed-toe shoes and weight lifting gloves if needed.
2.Perform each exercise slowly, paying attention to proper form.
3.Use a spotter to help you with heavier lifts, especially those that go above your head.
4.Stay hydrated throughout your workout.
5.Inhale before your lift and exhale during the lift. Never hold your breath when working out weights.
6.Stop your workout if you feel sharp or stabbing pain. If the pain doesn’t go away when you stop exercising, seek medical attention.
Benefits of Strength Training
Strength training provides a range of mental and physical health benefits. Below are some of the most noteworthy benefits of strength training, according to experts.
Increase Muscle Size and Strength
Strength training can help increase muscle size and strength. It also helps increase power—the combination of speed and strength—and can help the person training perform better in sports or other physical activities.
Strength training can lead to more significant muscle growth (hypertrophy) when combined with a proper diet and adequate rest.
Improve Cardiovascular Health
Strength training can help improve cardiovascular function by strengthening the heart and lungs, as the heart is a muscle that requires regular exercise to stay healthy and strong.
Regular strength training can help increase aerobic capacity, meaning a person can navigate more physical activity for extended periods of time without feeling fatigued. Strength training can reduce resting blood pressure, cholesterol levels and risk of cardiovascular disease as well.
Increase Bone Density
Strength training can increase bone density and decrease overall bone loss by helping to stimulate bone growth and increase the strength of existing bones. For optimal results as it relates to bone health, research suggests strength training at least twice each week.
Bone density, which refers to the amount of minerals in the bones, is important for preventing fractures and other bone-related diseases like osteoporosis.
Stabilize and Protect Joints
Joint health is essential for maintaining an active, healthy lifestyle. Knees, hips and shoulders are all vulnerable to injury and disease, such as osteoarthritis—especially as people age. Strength training can help increase the stability and strength of the joints, which can prevent injuries and improve overall function.
Strength training can also help improve posture and balance as the joints become stronger.
Reduce Body Fat
The reduction of body fat is another benefit of strength training, especially when combined with aerobic exercise and a balanced diet. Strength training helps the body burn calories during and after exercise, a process referred to as post-exercise oxygen consumption (EPOC), enabling the body to burn more calories throughout the day. Research also notes exercises like high-intensity interval training (HIIT) and sprint interval training (SIT) may be more effective in activating EPOC.
What’s more, strength training can help reduce body fat by increasing a person’s metabolic rate. Since muscular tissue is more metabolically active than fat tissue, people with more muscle tend to have a higher metabolic rate. This increase can affect body composition as well.
Support Mental Well-being
According to 2021 research in the International Journal of Environmental Research and Public Health, strength training can help improve mental health by decreasing symptoms of anxiety and depression.
The mind-body connection used in strength training can increase feelings of self-confidence, improve mood and boost brainpower.
Improve Sleep Quality
Research suggests strength training can help improve sleep quality, too, which is essential for physical and mental well-being and may help reduce fatigue and increase energy levels throughout the day.
Regular strength training can also help the body adjust to a regular sleeping pattern and improve stiffness and aches that can cause sleep disturbances.
Strength training should not be performed within 90 minutes of going to bed, as intense workouts may make it harder for some to fall asleep, according to research.
I wish everyone happy and successful workout!
