denis
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Post by denis on Jun 16, 2023 9:48:10 GMT
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denis
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Post by denis on Jun 18, 2023 0:38:53 GMT
I use imbalance and awkwardness when I exercise with moderate weights to add challenge to constant tension, but the farther the weight or load is from my body center, the lighter it is and the less dynamic my movements are. “Your body needs to be shocked to become resilient,” Eric explained. Follow the same daily routine, and your musculoskeletal system quickly figures out how to adapt and go on autopilot. But surprise it with new challenges - leap over a creek, commando-crawl under a log, sprint till your lungs are bursting - and scores of nerves and ancillary muscles are suddenly electrified into action. Instead of stretching before a run, I got right to work. Lunges, pushups, jump squats, crunches; Eric had me powering through a half hour of raw strength drills every other day, with nearly all of them on a fitness ball to sharpen my balance and fire those supportive ancillary muscles.“ sive.rs/book/BornToRun
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Post by mr potatohead on Jun 18, 2023 13:59:11 GMT
I like a good chimp-walk-suitcase-carry now and then.
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Post by gruntbrain on Jun 18, 2023 14:28:25 GMT
Increase the Heath Lift by placing your hands between the bar and your thighs
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jonrock
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Rock-a-hula
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Post by jonrock on Jun 18, 2023 19:44:36 GMT
Increase the Heath Lift by placing your hands between the bar and your thighs Jefferson lifts and the likes are fantastic alternatives.
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Post by gruntbrain on Jun 19, 2023 14:18:38 GMT
Trap Bar pulls initiated from above the knees is another Health Lift alternative . However, the use of weight plates become impractical as your strength soars so either increase the range of motion with the pulls or just do isometric Health Lifts. Another work around is to add in high resistance flat bands .
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denis
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Post by denis on Jun 24, 2023 0:21:35 GMT
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denis
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Posts: 1,833
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Post by denis on Jun 24, 2023 5:01:21 GMT
These guys like the landmine too m.facebook.com/TrainAwayYourPainRehab stuff The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation to your core movements (push, pull, hip hinge, etc) theprehabguys.com/landmine-exercises/The Best Landmine Exercises You Should Know About By Michael Lau PT, DPT, CSCS
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denis
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Post by denis on Jun 28, 2023 7:26:23 GMT
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ganesha
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Elephant bonce
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Post by ganesha on Jun 29, 2023 15:57:00 GMT
These guys like the landmine too m.facebook.com/TrainAwayYourPainRehab stuff The landmine has got to be one of the most underutilized, but highly effective pieces of equipment for adding a challenge and variation to your core movements (push, pull, hip hinge, etc) theprehabguys.com/landmine-exercises/The Best Landmine Exercises You Should Know About By Michael Lau PT, DPT, CSCS
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denis
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Posts: 1,833
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Post by denis on Jul 8, 2023 16:13:03 GMT
www.newintervaltraining.com/new-interval-training.php"The only similarity between the original Interval Training and New Interval Training is that the training effect takes place specifically in the interval between the faster repetitions." www.newintervaltraining.com/old-interval-training.phpWoldemar Gerschler Woldemar Gerschler - centre To find the origins of the special form of repetition training known as Interval Training we must go back in history, over 70 years to the late 1930s. At that time a German coach, Dr. Woldemar Gerschler, was a pioneer attempting to base his training methods on solid physiological and psychological principles. For the physiology, he teamed up with cardiologist Dr. Herbert Reindel and they applied Gerschler's understanding of the importance of cardiovascular conditioning in the search for a training method which would maximise the size, fitness and efficiency of the heart. Gerschler and Reindell initially carried out experiments with 3000 subjects, each of whom completed a 21-day period of precise heart rate controlled training. They found an increase in the heart volume by one-fifth after this short time period and significant improvements in performance. From this experience they devised a form of repetition training where an athlete would run over a relatively short distance, such as 200m, at a relatively fast pace, a number of times. The name of the system, 'Interval Training', was because the rest or recovery period between the faster runs was considered the most important and vital part of the training. It is during the interval that the heart adapts, growing larger and stronger. In its original form, the faster repetition, whether of 100, 150 or 200 metres and occasionally up to 300 or 400 metres, would be run at a pace to achieve a heart rate of around 180 beats per minute, bpm. The next faster repetition run would start as soon as the heart rate had returned, in the interval, to 120 bpm. The training principle was based on the fact that the volume of blood in the body is constant for a given individual. As the heartbeats diminish in the interval for the same volume of blood, the quantity of blood pumped at each beat is increased in volume - the training effect comes then as the heart rate decreases. "While Gerschler's Interval Training trains the development of the heart during the recovery intervals - the New Interval Training, during the recovery interval, trains the development of the energy systems' function."
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denis
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Post by denis on Jul 11, 2023 18:15:30 GMT
Ben: And there’s high intensity interval training is one way to do it, very long, easy aerobic exercise sessions are another way to do it. But this is kind of a perfect segue to talk a little bit about what you found in terms of exercise for inducing autophagy. What kind of exercise protocol could do it, coz a lot of people I think they’re either too catabolic or too anabolic, what have you found to be the sweet spot with these researchers you talked to?
Naomi: So the researchers like Dr. Beck Levine, she did a lot of research on exercise and you talk about the high intensity interval training. She discovered that after 30 minutes, your activating 70-80% of your autophagy, and if you go up to 80 minutes, you’re actually totally cranking your autophagy with interval training. And the other type of exercise…
Ben: Wait, so 80 minutes of interval training?
Naomi: Yeah.
Ben: That’s a lot.
Naomi: That’s a lot. So it’s…
Ben: So these mice weren’t doing aerobic exercises, was it?
Naomi: No, it was interval.
Ben: Oh geez.
Naomi: So for 30 minutes is where you’re really getting the 80-20 principle.
Ben: Okay.
Naomi: So in my book, it’s all about 30 minutes and it’s every other day. So autophagy loves acute stress, that’s created obviously when we’re exercising, so the interval training for 30 minutes is what we do every other day and/or resistance training for 30 minutes every other day. And the research is just so exciting around movement and these forms of exercise.
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denis
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Post by denis on Jul 31, 2023 16:52:15 GMT
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denis
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Post by denis on Aug 3, 2023 7:21:02 GMT
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denis
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Post by denis on Aug 24, 2023 16:06:30 GMT
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