Wallstein Verlag – Variety in Creating Your Exercise Program
Dienstag, 23. Februar 2016
Exercise variation is an important factor when designing an exercise program, with many benefits when you change exercises every so often, such as increased performance and decreased injury risk. However, it is important to apply variation correctly to maximize results.
Adaptive Resistance
If you are an exercise enthusiast, weekend warrior or athlete, you are always looking to improve your performance. But a phenomenon called adaptive resistance can stand in the way of improved performance. Adaptive resistance is when you have done an exercise over a long period of time, and your body no longer responds to it.
Worse, adaptive resistance can result in injury. This happens because if you do the same exercise for a prolonged period of time, you use the same muscles in the same pattern/angle, which causes more wear and tear on the same soft tissue structures.
By creating variation and changing exercises in your routine, you can create a new stimulus, which creates more progress over time. And if you rotate exercises or activity every so often, your injury risk will decrease. Examples include adding bench pressing every Monday or continuously adding mileage when running or biking on a weekly basis. This is how these fit after 50 reviews works as a healthy supplement.
How Much Variation?
Variation is important, but too much variation can become an issue. When choosing exercises in a program, two to three variations should be chosen for each muscle or movement. If more exercises are performed, it becomes more difficult to adapt because you are always doing something different and waking up the system!
For the general, recreational fitness enthusiast, the act of training and pursuing goals is just as much of an experience as it is a means to an end. If adding in more exercise variation allows fitness enthusiasts to stay motivated and adhere to programs better, then it may be worth considering how much variation is enough.
For most recreational lifters, it is important to establish a few compound lifts to track variables like strength, power and workload capacity, while integrating enough variation to keep excitement and adherence to a program.
Try These Exercise Variations
Here are some exercise variations:
Straight sets are the most common. These are sets performed with a chosen number or reps, then you rest, and after a brief rest period of 90 to 120 seconds, you repeat the same number of reps again. Example with three sets of 10 reps: 10 reps — rest — 10 reps — rest — 10 reps.
Pyramid sets are slightly more advanced and are for when you want to increase the weight lifted from set to set. Perform the sets so that reps decrease as weight increases after each rest period as you move up the pyramid, and then decrease the weight again and add more reps as you go down the pyramid. Example: 10 reps at 50 lbs. — rest — 8 reps at 60 lbs. — rest — 6 reps at 70 lbs. — rest — 8 reps at 60 lbs. — rest — 10 reps at 50 lbs. Check out these one and done workout meredith shirk reviews.
Supersets (agonist/antagonist) are sets performed in either straight or pyramid fashion. However, two exercises are used to work opposing muscle groups like the biceps and triceps, or the quadriceps and hamstrings, for example. Supersets work on a principle called reciprocal inhibition, the phenomenon that occurs when one muscle contracts, and its opposite must relax. Example: biceps curls immediately followed by triceps extensions — rest — repeat; or chest press or push-ups immediately followed by seated row — rest — repeat.
Compound sets are exercises that require the entire body to perform, such as squats/push- ups/deadlifts. This may be accomplished by performing three or four exercises in succession with the same muscle group, opposing muscle groups or total body exercises performed in succession, such as shoulder presses immediately followed by squats, then lunges with biceps curls with little or no recovery in-between.
William Boyd: Die Fotografin
Sonntag, 21. Februar 2016
Eine Biografie, die keine ist
Eine Biografie als Roman. Nichts unübliches in letzter Zeit. Viele Biografien, die ich in letzter Zeit gelesen habe, waren Biografien in Romanform. Das heißt, die Personen gab es wirklich, die Tatsachen stimmen zum größten Teil, nur die Dialoge sind nicht echt, sondern nur so wie sie hätten sein können.
Also dachte bei Beginn des Buches, dass es die Fotografin Amory Clay wirklich gab. Dass mir der Name nichts sagte, schrieb ich meiner mangelnden Allgemeinbildung zu. Nach den ersten Seiten und den ersten Fotos wurde ich dann stutzig und informierte mich.
Dieses Buch ist eine gut inszenierte Biografie über eine fiktive Person. Durch die stimmigen geschichtlichen Ereignisse drumherum und die auf Flohmärkten zusammengesuchten Fotos erstaunlich glaubwürdig. Read More
Neringa
Dienstag, 16. Februar 2016
Stay Active Outside When the Weather Gets Colder
It’s easy to get out for a run or other form of outdoor exercise when the sun is shining and it’s nice and warm. But what about during the cold, dark and gray days of winter, when you can feel those brisk, chilled winds deep in your bones?
Whether you’ve been a regular outdoor runner for years or you’ve only recently started up a new exercise routine, the freezing temps and foul weather of winter pushes a lot of people indoors for the season.
But with many gyms closed or exercisers not comfortable going back thanks to the coronavirus (COVID-19) pandemic, where else can you go? With preparation, precautions and planning, it’s definitely possible to keep fit with outdoor workouts until spring returns.
We talked to orthopedic surgeon Michael J. Scarcella, MD, about the best outdoor exercises for wintertime and how to stay safe while training in the ice and snow.
Get the right gear
The most important thing when doing, well, anything outside in colder temps is to make sure you’ve dressed appropriately. You’ll want clothes that fit you right for whatever the activity is and you’ll want to make sure that you’re prepared for the cold air. Try out blast auxiliary.
For more active things events like running, hiking or cross-country skiing, consider layers that can be taken off and added back later, allowing you to more comfortably — and safely — balance rising body temperatures with the cold air temperatures.
“The layer closest to your skin should be a moisture-wicking material, like lightweight polyester or polypropylene, to take moisture away from your skin to the outer layers to evaporate,” says orthopedic surgeon Dominic King, DO.
The second layer is the insulating layer, which should be wool or polyester fleece. The third, outer layer needs to be wind and rain-repellent. When exercising in the cold, King says, this third layer should be removed unless it is raining, snowing or very windy. If worn during exercise, this layer can trap sweat and not allow for proper evaporation. You can always put the top layer back on during rest times outdoors. Take a look to these biofit reviews.
There are also specially made caps and winter hats made to help wick away sweat while retaining heat. Likewise, be sure to wear gloves to protect your hands and fingers. If exercising in extreme cold, consider combining gloves and mittens or a liner under your gloves.
Sporting goods stores are good sources of information for the different layers you’ll need for each activity. You can also talk to your healthcare provider about this, too, to make sure you have all the info for cold-weather layering.
Walking and running
Walking and running are the easiest of the outdoor exercises to keep up during the cold winter months as they don’t really require much in the way of extra gear or certain conditions. As long as it’s not too cold, you can pretty much put on your shoes and, with some extra preparation, hit the road. Improve your results after checking out these lean belly 3x reviews.
Just be careful about sidewalk conditions: surfaces can often be uneven which can cause injuries if you’re not paying attention. And do your best to keep to clear sidewalks as snow and ice can make things even more treacherous.
Die Kekse zum Buch: Marzipankartoffeln
Sonntag, 14. Februar 2016
Habt ihr Marzipan schon einmal selbst gemacht?
Früher machte man Marzipan ganz einfach selber. Ich wollte das ehrlich gesagt schon immer mal ausprobieren, aber dabei blieb es leider. Joachim Meyerhoff hat mich beim Lesen seines Buches wieder daran erinnert. Und auch wenn die Weihnachtszeit vorbei ist und somit die klassische Marzipankartoffelzeit, habe ich es vor kurzem probiert.
Kennt Ihr das Buch „Wann wird es endlich wieder so wie es nie war“ und die Geschichte mit den Marzipankartoffeln? Eine sehr traurige Geschichte, die in jedem Erziehungsratgeber stehen sollte. Read More