Circuit, Work It. 🤗👊🏻🤩
👿 Ignore my waddling from the Assault Bike - the video is sped up a hair to make it fit - And walking is my least favorite activity right now 👿
It’s hard for me to get my HR given my orthopedic stuff, so I’m utilizing circuits to maintain some level of fitness while I wait. It might seem weird that I can do squats or some of these things (keep in mind, I’m not lifting heavy nor am I going through full range), but my worst discomfort is on single leg things, walking, etc. I can sit in a deep squat with zero pain, but ask me to do anything between 0 deg to about 40 deg of knee flexion in weight bearing and it’s game over. Put any valgus stress on me and I’m done. However if I could live on a revolving set of descending stairs I’d be loving life. I’m storing all these painful things in my brain because it’s helpful post-op to remember what hurts and to minimize those motions post op to somewhat protect that area. That was helpful for my hip and aided in me knowing what progress I was making week to week.
Anyway, the circuit:
🔥 Assault Bike
🔥 Goblet Squats
🔥 Trunk Twists
🔥 DB Swing into Shoulder Press
Nice mixture of core, arms, legs, and cardio - 💥 Boom! 💥 Enjoy 😀 Five cycles done.
Em criança sofri de excesso de peso, tinha sempre muito apetite e até aos meus 11 anos fui “gordinha”, pesava 70kg.
Foi precisamente nesse ano que comecei a fazer desporto. Entrei para uma escola de karate e comecei a gostar realmente de atividade física. No liceu, era muito boa aluna na disciplina de educação física, e a prática de karate prolongou-se até à faculdade. Depois parei completamente e ganhei um bocado de peso, pela inatividade e pela alimentação que não era a melhor (sim que isto de estudar nutrição não quer dizer nada!)
Depois da faculdade, o percurso é como o de todas as pessoas, trabalho-casa e vice-versa. Mas aquele gosto pelo desporto continuou sempre ativo, fui andando de ginásio em ginásio. Entretanto engravidei, nasceu a C. e o ginásio ficou como “não opção”. Há cerca de 1 ano retomei o ginásio e sempre que posso atividade ao ar livre. E isto para dizer o quê? Que acho importante estimular a atividade física nas crianças e jovens para que ganhem aquele “bichinho” do desporto. Mas mais importante, é que a prática de atividade física tem tantas vantagens que nem vale a pena enumerar.
Pelo saúde, pela felicidade!
15 months of CrossFit. 3RM at 135# (40% body weight @ 340#) to a heavy single at 315# (162% body weight @ 195#). The weight on the scale has become irrelevant. The scale is in the closet - the only time I know my weight is when I check in with @unchainedpotential every week. The numbers and times that go on the white board are the measurements of change now. I don't think I've lasted beyond 3 months with anything else I've ever tried in my life, exercise or diet related. My mindset going into CrossFit was that I was sure I'd get bored and stop going eventually, just like I had with everything else before. The community @crossfitfenton won't let that happen. Once people learn your name and find out your phone number, you're done for. Your days of sandbagging and half-assing are over. I'm almost twice the age I was when I enlisted in the Army and way more than twice as fit. It's hard to reconcile the progress with what's taught in college about exercise physiology but the more I look at the progress of myself and others in the gym, the answer is quite clear: we don't know as much as we think we do about the potential of the human body. We study exercise outcomes in research labs in segments (power training OR strength training OR body weight training OR endurance training OR anaerobic training). As Coach Glassman so beautifully says: segmented training efforts deliver a segmented capacity. So much to practice and train, so little time. I'm hoping that with enough practice and hard work, I can become a really good CrossFitter over the next 50-70 years
Feat. @jamielasco screaming free of charge
17 minutes ago
𝑺𝑻𝑹𝑬𝑺𝑺 Part 6️⃣ - Immune System
Your immune system is the defense mechanism the body uses to keep you safe from bacteria and viruses. It's incredibly powerful - stronger than most people realize. Every time you ingest germs or bacteria, your body's immune system destroys it quickly, because it is trained to do whatever it takes to keep you from getting sick.
Anxiety has a complicated relationship with the immune system, and unfortunately, there is some evidence that too much anxiety can actually weaken the immune system dramatically. It can put a stress on the body which in turn releases a stress hormone called cortisol. Cortisol is the body’s main stress hormone, and is somewhat like nature’s alarm system. Anxiety doesn't cause sickness but when there is contact with germs, the weakened immune system may struggle to fight them back.
There is also some evidence that those with allergies may be more prone to getting anxiety, which in turn weakens the immune system and could potentially lead to more allergies.
It's not clear why this is the case. Some theories are that this occurs at a molecular level, but it is quite possible that simply living with allergies and illnesses (as one would with a weak immune system) makes life more uncomfortable and difficult, which in turn increases the likelihood of developing anxiety. Your immune system may not cause anxiety, but may instead contribute to behaviors that eventually lead to anxiety on their own.
Worry about your health? Well your health is effected by your worries. Think smart.
There are actually some anxiety reduction strategies that can also have immune system boosting capabilities, which we will look into in the second half of the STRESS/ANXIETY posts coming next week.
19 minutes ago
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FREE MAT CPD THIS THURSDAY helping you learn a 21st Century Approach To Injury Risk Assessment!⠀
It is with great pleasure that we invite you to join us THIS THURSDAY 30th May at 8.30pm (AEST) as we discuss how to perform a 21st-century injury risk assessment and utilise technology to get better rehabilitation and return to sport outcomes.⠀
In this FREE training held in our MAT Users Group, we'll discuss:⠀
- Why it's critical health and fitness professionals improve injury risk and return to sport processes⠀
- How you can improve the FIVE key stages of the rehabilitation processes⠀
- Some of the key apps and technology that you can use to get better results with your patients and clients⠀
- How you can stop guessing with athletes returning to sport from injury⠀
Make sure you've joined our MAT Users Group before Thursday so you can join the live session. You can join the MAT Users Group by clicking here: https://www.facebook.com/groups/MATassessment/⠀
This will be the first of several upcoming live training sessions from MAT in 2019. #physio#physiotherapy#chiro#chiropractic#osteo#osteopathy#ep#exphys#exercisephysiology#injury#movement#physicaltherapy#sportsmedicine#sportsmed#acl#themat#matassessment
CARDIO VS WEIGHTS 🏃♂️🏋️♀️
You Burn More Calories After Training When You Do Resistance Training!
This is also known as EPOC, Excess Post-exercise Oxygen Consumption. It’s the amount of oxygen your body needs to return to its normal, resting metabolic state.
Weight training is superior to cardio when it comes to increasing EPOC (1). Meaning if you want to burn a greater amount of calories during the week, it’s ideal to be spending the majority of your training time resistance training.
For weight training, afterburn appears to increase with exercise intensity (2), but the actual gains measured vary widely, the range is from 6 to 800 calories. There are a ton of benefits to weight training, so whatever afterburn effect you get from it, is like the cherry on top.
However, this is why I like to prioritise weight training first and only use cardio strategically when trying to lose fat. Not only will weight training burn more total calories, it will also help preserve your muscle tissue while you are burning fat.
At the end of the day, it’s much more efficient to create a deficit through your calories than it is to be trying to burn extra calories from exercise. If your goal right now is to lose fat, start by moving more in the ways you enjoy, and being more mindful of what you’re eating. It’s easier to say no to a piece of cake than it is to run on the treadmill for 30 mins. To get results you need discipline and knowledge.
Great information presented here by @kyle.fitness_
March saw the release of the first UK national guidelines for women returning to running after delivery. It finally provides clear, evidence based guidelines for screening, functional tests and a guided step by step return program. High time since we wouldn't send other athletes back on the field after an injury or prolonged absence without assessing their readiness and especially considering the high percentage of women who report urinary incontinence.
If you want to return to exercise get clearance from your doctor, see a women's health physiotherapist and ask your trainer - if you have one - to work with both of them.