Category: Fitness

How long should you stay in the sauna?

Just as there are many benefits to warming up before a workout, there are also many benefits to cooling down. But you should also be tactful about how to cool down after a workout, so be sure to do those cool down stretches. Whatever your cool down routine, you should be calm.

When you finish your cool down after a rigorous practice (you are doing it yourself or by joining Group exercise classes), You may start to feel your calf muscles tighten, your shoulders stiffen and your glutes tighten. While some may choose cold ice baths to relieve pain and discomfort, keeping your body warm can help relax your muscles and help with post-workout recovery.

If you are lucky enough to rest in the sauna, you may be able to prevent elastic tissue damage and pain.

But how long should you have a sauna?

Generally speaking, you should probably keep your sauna sessions between 10 and 20 minutes.1 Much more than that, and you run the risk of dehydration. However, sauna use may vary for each person, so let’s take a closer look at the factors that can affect your post-workout post-heat recovery.

Things that affect your ideal sauna time

After a hard workout, many people relax and help them recover through a sauna session. But how long should you have a sauna? Here are some reasons to consider maximizing your recovery:2

  • Experience – The first thing you should consider when deciding how long to stay in a sauna is how accustomed you are to the heat level. Typically, saunas can be between 150 and 195 degrees Fahrenheit, which can affect your body. For example, five minutes is a good starting point for those who are new to steam sauna recovery.

    On the other hand, if you are an experienced sauna user, you can get more benefits in the long run. Some experienced users enjoy 45 to 50 minute sessions.
  • Age – Although young people may prefer to use a sauna, it is better to limit their time in the sauna and keep them on the bench below where it is not heated. 10 minutes is probably a good limit for a baby, even if they are experienced sauna users.3
  • Hydration – By far, the biggest risk from saunas is dehydration and dizziness. The heat of a sauna makes you sweat and loses body moisture. If too much moisture is lost, you run the risk of dehydration. Be sure to hydrate both before and after your sauna session and listen to your body. If you start to feel light-headed, it is best to end your session early.
  • Health – Used properly, you can experience the benefits of physical and mental health. In fact, in a 2019 study, sauna use was associated with improved mental health and 83.5% of respondents saw an improvement in their sleep.4 That said, people with certain medical conditions may want to avoid sana. Recent cardiac problems such as myocardial infarction or unstable angina pectoris may be the reason for being completely away from the sun. In addition, if you are pregnant, it is best to avoid the sauna.

Varieties of saunas

Aside from the reasons mentioned above, the type of sauna you are using should also be considered. Different saunas produce different levels and heat, which can affect your body’s response:2

  • Traditional sauna – Most of the recommendations have been prepared in a traditional, dry-heat bath. In these saunas, you reach maximum sweating in 15 minutes, so you may not need to stay long. But if you are experienced and well hydrated, you can enjoy long sessions. (Note: A Finnish sauna is considered a kind of traditional sauna.)
  • Infrared sauna – As the name implies, this type of sauna uses infrared heat. You can follow the same basic guidelines when using infrared saunas, these saunas will not be as hot as traditional varieties. This means you are less at risk of dehydration, so you can spend more time on this type of massage. However, there is still a recommended duration of use of infrared sona, which is 45 to 50 minutes.
  • Steam chamber – These are sometimes called “wet gold”. You need to take the same precautions here as the traditional saunas. However, keep in mind that steam makes the heat more intense.

Sauna health facilities

Although it has been found that saunas can benefit your mental well-being, a 2001 meta-analysis also looked at the potential physical benefits of using a sauna. Soaking in a bath for 10 to 20 minutes after a workout can be helpful for:3

  • Cardiovascular and muscle health – When you immerse your body in heat, your blood flow increases, which can support healthy blood pressure and help move blood through your sore muscles to improve oxygen levels. For example, you may find that your muscles relax after spending some time in bed.
  • Lung health – Sun baths can increase lung capacity and function, especially for those who have asthma, bronchitis or runny nose. So, if you find that you are breathing heavily after your eight-minute mile, you may want to go to the sauna to strengthen your lungs.4
  • Pain and mobility – For people who deal with joint discomfort, 40% to 70% of people who bathe in saunas regularly experience less pain and better mobility.5
  • Leather – The steamy environment of a sauna can help refresh and hydrate your skin. Sweating can also provide detoxifying benefits to keep post-workout breakouts at bay.

Choose to optimize your fitness routine

Taking a bath for 10 to 20 minutes after each workout can help maximize your recovery and make your body feel optimal. Also, it feels as comfortable as listening to your favorite Playlist.

So look aside Jim near me, You should consider searching for saunas nearby. A. Choose fitness, We maximize your workout from warm-up to cool-down. Our gym has a variety of facilities, including Infrared saunas And Steam chamber. And after you stop bathing, you can give us fuel at Choose mixed Smooth bar.

Join the community today.

Reviewed:

Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.

Source:

  1. Harvard Health Publishing. Sauna Health Benefits: Are saunas healthy or harmful? https://www.health.harvard.edu/staying-healthy/saunas-and-your-health
  2. Saunaverse. How long can you stay in a sauna? https://saunaverse.com/how-long-can-you-stay-in-a-sauna/
  3. American Journal of Medicine. Advantages and risks of sauna bathing. https://www.sciencedirect.com/science/article/abs/pii/S0002934300006719
  4. Time. The sauna is stronger than ever in bathing. https://time.com/5354994/saunas-health-benefits/
  5. Middle Eastern medicine. Advantages and risks of sauna bathing. https://www.middleeastmedicalportal.com/benefits-and-risks-of-sauna-bathing/
  6. Complementary therapy in medicine. A hot topic for health: The results of the Global Sauna Survey. https://www.sciencedirect.com/science/article/abs/pii/S0965229919300998
  7. BBC News. Why Finland prefers saunas https://www.bbc.com/news/magazine-24328773

5 exercises to lower blood pressure

When your doctor tells you that you have high blood pressure, the news can come with all sorts of recommendations, such as avoiding stress, eating healthy foods and exercising — as you guessed.

But what does exercise have to do with blood pressure and what activities help the most?

Simply put, high blood pressure occurs when your blood pressure is consistently above normal.1 If it is too much, it can compromise your heart rate and cause some heart disease, such as high blood pressure and heart attack. The good news is that there are ways to keep blood pressure normal. Lowering blood pressure begins with a healthy diet, exercise training (such as aerobic exercise) and regular blood pressure monitors. But as your heart achieves fitness through physical activity, it pumps blood more efficiently through your body, ultimately lowering your blood pressure levels.

Fortunately, a variety of exercises can help lower blood pressure — meaning you can choose the type of movement you enjoy the most. Regardless of the activity you choose, aim for at least 30 minutes each day and prepare to practice to improve your heart health.2

# 1 walking

You may not think of walking as exercise, but it is one of the most natural and accessible forms of physical activity available.

To get started, all you need to do is choose the path of your choice by wearing a pair of comfortable and supportive shoes. If you face adverse weather, you can hit the treadmill, an indoor track or a turf field instead.

Walking satisfies two indicative factors for blood pressure-lowering exercise. These include:2

  • Increase your heart rate and breathing rate
  • Remove sustainably for at least 30 minutes

If you want to sweat or add extra challenge, bring a pair of light dumbbells to pump. Or, just increase your speed and focus on the feeling of your muscles contracting and relaxing.

# 2 Running

Regardless of your speed, running can be an amazing way to increase your heart rate, exercise your lungs and strengthen your heart. At the same time, you will also employ large muscle groups in your legs.

For all these reasons, running can be a great activity to help lower your blood pressure.2

Wondering where to run? Depending on where you live, you may have several options:

  • On soft-surface trails and crushed gravel paths
  • On a treadmill
  • On paved roads or sidewalks around you
  • Track or indoor turf field

Overall, running is more of a high-impact activity than walking এবং and if you’re new to this type of exercise, it may take some time to work your patience. Try walking and running for a few minutes alternately until you can run for long distances. The good thing about running is that as long as you have a route, you can easily fit it into your schedule. It can be a morning or evening workout.

# 3 Swimming

If you are looking for ways to lower your blood pressure which is also gentle in your joints, swimming may be a suitable option. When swimming, you can increase your heart rate while protecting your knees, ankles and back.

Since you can change your stroke, swimming itself provides a world of diversity.

There are four major swimming strokes:3

  • Breaststroke
  • Butterflies
  • Backstroke
  • Freestyle

If you are unfamiliar with swimming strokes, you can still enjoy pool exercises. Move or swim as you see fit — or try raising your heart rate by aqua jogging.

To juggle an aqua, fasten a flotation belt around your waist and move at a brisk pace. You will have the advantage of running on the ground without putting pressure on your joints.

# 4 Weightlifting

Weightlifting is not only a form of strength training, but also resistance training. With the right approach, weightlifting can be a great way to lower your blood pressure. However, keep in mind that the goal is to exercise your heart — that is, you will want to use weightlifting as a form of cardio activity rather than energy-building.

Instead of the maximum amount of weight you can lift for a given exercise, choose more repetitive and lighter weights.

Handheld weights such as dumbbells, kettlebells and velcro arm weights are suitable for light-weight, high-repetition sequences such as:

If you’re not sure where to start, you can start with team training where you can develop some guidance from a trainer in your gym and a series of thirty-minute weight-lifting exercises. With an instructor, you can work your way up from slow to moderate-intensity exercise. If necessary, you can increase the number of repetitions or the size of the weight to add more intensity.

# 5 Dance

Want to lower your blood pressure while jamming to your favorite tune? Like dance classes, or group training sessions Zumba class Which includes music and dance moves, offering a fun way to break a sweat (or break-dance) and boost your heart rate.

You can set a timer and dance with the exercises on your go Playlist In the house. But if you want a little more guidance, consider finding a group class at your gym or community center. Sometimes, following the lead of your enthusiastic gym instructor is the way to find motivation and strength.

Bring a friend and a fun outfit, and your thirty-plus minutes will fly by the activity.

# 6 Trying a new game

The exercises listed here are a great place to start – but don’t be afraid to try something new. As long as one activity raises your heart rate, it is a major option to help lower your blood pressure.

Better yet, recreational sports offer a great way to exercise, have fun, And Stay inspired Check out your city’s recreational leagues for sports that keep you moving, such as:

  • Tennis
  • Soccer
  • Agatbhatraf
  • Rowing
  • Volleyball

Unless you’re on the move several times a week, these team activities can help you find your way to fitness — and maybe even make some friends along the way.

It is important to remember that exercise alone is not enough. It is not harmful to consult your doctor if you need blood pressure medication to lower your blood pressure levels.

Find fitness and community with Choose Fitness

Of all these exercises, there should be the best exercise for you that helps you reach your goals. When exercising consistently, it usually takes one to three months to notice a difference in the number of your blood pressure until you reach your target heart rate.2 To further strengthen your fitness efforts, however, you can rely on a reliable resource – a high-quality gym.

When you sign up for a membership Choose Fitness, you will have a built-in fitness support system that you need to work consistently. If you are afraid to try these new games by yourself, you can too Group exercise classes, So you are not afraid. And being in a workout class for newcomers helps you gain confidence because you’re with other newcomers like you. Since we work in different states, you can easily search “choose” Jim near me

Also, you can choose our new and well-maintained equipment to become a well-oiled fitness machine. From individual cardio sessions to group training circuits on the rowing machine, there will be exercises of your choice to lower your blood pressure and gain.

Join Chuze Fitness and discover a community that brings you back to the gym day after day.

Reviewed:

Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.

Source:

  1. AHA Journals. Aerobic exercise lowers blood pressure in resistant hypertension. https://www.ahajournals.org/doi/10.1161/hypertensionaha.112.197780
  2. Mayo Clinic. Exercise: A drug-free procedure to reduce high blood pressure. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
  3. The world of swimming. Comparisons and contrasts: Four major swim strokes. https://www.swimmingworldmagazine.com/news/comparing-and-contrasting-the-four-main-swimming-strokes/
  4. CDC. Symptoms and causes of high blood pressure. https://www.cdc.gov/bloodpressure/about.htm

Static vs. Dynamic Stretching: What’s the Difference?

Whether you are working or joining yourself Group exercise classes, Most of us know by now that every healthy workout should start and end with active stretching. But, our bodies have different stretches like muscles – and then some! And using dynamic warm-ups and cool-down stretches and figuring out when to do them is crucial to optimizing your warm-ups and cool-downs.

Maybe you’re wondering how to loosen your buttocks before diving into your workout. Or maybe you’re trying to figure out how to alleviate post-workout cramps during your cool-down. For this, we need to lean towards the difference between static vs. dynamic stretching. Dive into it.

Define dynamic and static stretching

Whether you’re starting your fitness journey or a fitness pro, including stretches in your workout routine can help your athletic performance, reduce the risk of injury and improve your flexibility. But what is the difference between dynamic stretch versus static stretch? Let’s explore:

  • Dynamic stretch – Dynamic stretches are movements that mimic the tasks you are about to perform during your workout. For example, if you’re doing light jogging somewhere before you start your daily race, you’re actually doing a dynamic stretch. Using these controlled movements will warm up your muscles and prepare you to do your best.
  • Static stretch – On the other hand, static stretches are when you move a muscle as far as possible without hurting yourself, then hold that position for a certain length (usually 45 seconds to one minute). Bending down to touch your toes is probably the first stretch they taught in an elementary school gym class, and it’s a static one.

Ideally, your workout would look something like this:

  • 5-10 minutes of dynamic stretching
  • Main Exercises / Activities
  • Cool-down of 5-10 minutes so that includes static stretching

Now, let’s push further and learn how to best incorporate these movements into your routine.

Warming up with dynamic stretching

If you want to perform your best during your workout, it is best to start with dynamic stretching vs. static stretching. Numerous studies have shown that dynamic stretching improves athletic performance.1

You can think of stretching your dynamics as a rehearsal for your actual workout.

Prioritizes your body for action through dynamic stretching:

  • Increasing blood flow Good performance raises your muscle temperature Literally Warming you up leads to flexibility and more oxygen for your muscles.
  • Sharpen the nerves – Your nervous system sends signals to your muscles to work, so you need to warm it up too. Dynamic stretching helps prepare your brain for the movements you will make during your workout, thus improving response time.
  • Decreased firmness Passive resistance from your muscles and joints can cause injuries during a workout. Dynamic stretching reduces that rigidity and leads to a wider range of motion.

Remember, you don’t want to tire yourself out during your dynamic stretching routine. For best results, repeat each movement 10-12 times and do not do anything that hurts.

Designing your dynamic stretching routine

With dynamic stretching, it is important to focus on the muscles you are going to use during your workout. Think about how swimmers wave their hands before diving into the pool for a race – they are dynamically extending their arms.

That being said, every aspect of your dynamic stretching routine should be prepared for the specific exercise you are going to do. To give you some ideas on how to prime your body for your workout, here are some of our favorite dynamic stretch picks:

  • The legs are shaking – Move your legs back and forth like a pendulum, either front-back or side-to-side. This movement engages your buttocks to flex and puck, preparing you to run.
  • Walking lungs Place your hands on your hips, go one step further and lunge. For proper form, align your front knees with your buttocks and ankles and do not let your back knees touch the ground. The walking lungs are a great all-purpose dynamic stretch for any cardio workout or sport.
  • Lungs walking with torso twisting – Turning your body along with lunges connects your core and warms your spine. Relaxing your muscles is especially important if you are participating in a sport that requires lifting weights or throwing.
  • Squats Stand with your legs shoulder-width apart and slowly lower yourself into a squatting position. Squats are great for warming up your whole body and are the perfect warm-up for any workout.
  • Cat-cow – One of our favorite yoga poses is a dynamic stretch that warms the shoulders and back. Go down around with a flattened back, then lower your head and arch like a cat, and then lift your head and lower your core like a cow. Mooing and mooing are completely optional, but they can help you relax.

You should warm up with static stretch, too?

You may be wondering if your warm-up should include dynamic stretching as well as static stretching. The more stable you are, the better you will perform, right?

Well, that’s not necessarily true.

Static stretching actually relaxes your muscles, which can reduce performance during your workout.2 Just as you don’t throw some smooth jazz to pump you up for a competition, you can’t expect the muscles to perform at their highest level as they cool down from static stretching.

However, some experts recommend incorporating some short static stretches into dynamic stretching warm-ups.3 When held for only 15 seconds or more (as opposed to 60-90 seconds we recommend below), a static stretch in warm-up can help increase your range of motion and flexibility, thus reducing your risk of injury.

Cooling down with static stretching

In contrast to dynamic stretching, which prepares your muscles for action, static stretching should be included as part of a restorative cool-down. As mentioned above, static stretching involves stretching a joint as much as possible without pain, then maintaining that position for 45 to 90 seconds. These movements help your muscles to “reset” in their pre-workout form.

The advantages of static stretching include:

  • The pain has subsided – No one wants to feel worse after their practice. Static stretching sends blood and oxygen to your muscles, improves recovery time and reduces painful muscle fatigue.
  • Tension is reduced – Sometimes, an intense exercise can make your body feel excited. Taking some time for static stretching gives you the opportunity to unclaim and relax your body.
  • Good balance – Since many static stretches involve holding a certain position, you are also working with your balance and equilibrium. This can have a further knock-on effect to improve your posture.
  • Improved performance Next time In the long run, static stretching can help create a range of flexibility and speed, which will make you feel healthier and more fit to cope with your next workout.

Calibrating your cool down

Just as your static stretching warm-up focuses on awakening the muscles used in your workout, your cool-down should be designed to relax those same muscles. Static stretching is a great time to focus on your breathing, lower your heart rate and focus on yourself mentally.

Some of our favorite static stretches include:

  • Slipper stretch – It is also known as a shoulder extension or a posterior capsule extension. Bring one hand across your chest and use your other hand to gently pull towards your body. It’s a great stretch after lifting weights or playing like basketball.
  • Stretch the hamstrings – Place one foot in front of the ankle (you can use a lower stool or step to help). Then, bend forward from your hips until you feel your thighs stretch. If you stretch this after the race, your legs will thank you.
  • Quadriceps stretch – When standing, hold your ankle with one hand and pull your heel towards your buttocks. Remember to keep your back straight and your core tight. This is another good stretch after any workout below the body.
  • The core extends – Lay your face down, then push your shoulders and chest away from the floor. This stretch is commonly known as cobra pose in yoga and it is a great way to stretch your abdomen.

Static stretching: Not just after a workout

Sometimes, your body only calls for a good stretch. Even if you don’t just finish a workout, there are times in the day when a series of static stretching can improve your overall health and well-being, such as:

  • After the meeting, if you are stuck behind a desk all day
  • Follow a long car ride
  • Before going to sleep

Stretching your muscles during the day, especially if you are too busy to put pressure on a complete workout, can be important for a person’s long-term health and mobility.

The final thought on the stretch

There is a reason to include stretching in most athletic training sessions. Some of the benefits of stretching include injury prevention, increased muscle performance, improved ability to perform any physical activity, and reduced muscle tension. So don’t underestimate the power to stretch.

Warm-up and cool-down in Choose Fitness

We hope this article answers your big question about dynamic stretching vs. static stretching. But if you’re still wondering how to work out these stretches in your specific workout plan, your local Choice Fitness friendly team is here to help.

At Choose Fitness, we love to support people in our fitness community – both on and off the floor. Our team is en-chuze-iastic About sharing knowledge to help everyone do their best. We have different facilities in different states, so you can find a “choice” Jim near me“We even have one Playlist You can listen to inspirational listening.

Not that one Stretched For us Choose fitnessIt’s just what we do.

Reviewed:

Annie Choose is vice president of fitness at Fitness and oversees the group fitness and team training departments. He had a 25+ year career in club management, personal training, group exercises and coach training. Annie lives in San Diego, CA with her husband and son, and enjoys hot yoga, snowboarding and everything.

Source:

  1. Journal of Strength and Conditioning Research. Four-week dynamic stretching warm-up interventions yield long-term performance benefits. https://journals.lww.com/nsca-jscr/fulltext/2008/07000/four_week_dynamic_stretching_warm_up_intervention.36.aspx
  2. European Journal of Applied Physiology. The effects of different periods of static stretching in a comprehensive warm-up on voluntary and emerging compression properties. https://pubmed.ncbi.nlm.nih.gov/29721606/
  3. Frontiers in Physiology. Intense effects of static stretching on muscle strength and power: An attempt to clear the previous precautions. https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full

CSP Elite Baseball Development Podcast: Paki Nutton

CSP Elite Baseball Development Podcast: Packy Nutton

June 10, 2022 at 5:21 am, by Eric Cressy

We welcome St. Louis Cardinal pitcher Paki Nutton to this week’s podcast. I have known Paki since his early teens and saw his development as a high school, college and professional college. In this conversation, he shared some great insights into the Tommy John rehabilitation process and what young players can do to take ownership of their careers.

Special thanks to the sponsor of this event, Athletic Greens. Head http://www.athleticgreens.com/cressey And you get a free 10-pack Athletic Greens travel packet with your first order.

You can follow Paki on Instagram @Packie_notton.

Sponsor reminder

This episode is for you Athletic Greens. It is an NSF-certified all-in-one superfood supplement containing 75 whole-food source ingredients designed to support your body’s nutritional needs in 5 important areas of health: 1) strength, 2) immunity, 3) intestinal health , 4) hormonal support, and 5) healthy aging. Head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product every day and recommend it to our athletes. I encourage you to give it a shot – especially with this great offer.

Podcast response

If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign up today for our free baseball newsletter and get instant access to a 47-minute presentation from Eric Cressier on managing the overhead athletes!


6 Weeks of Exercise: Barbell Drop Split Squat

Exercise of the Week: Barbell Drop Split Squat

June 8, 2022 at 12:23 pm, writes Eric Cressy

Today’s guest post comes from Crazy Sports Performance Coach, Ethan Dyer.

The Barbell Drop Split Squat is a lift we use at this time of year (the transition from spring to summer) with some of our toughest athletes at CSP. Although this can be done with a safety squat bar, goblet set-up or back squat position, this video illustrates the front loaded (front squat grip) version:

Most of the upper arms we see are stiffened by their lower body, especially in the case of internal rotation. This is usually true if they have sufficient external rotation elsewhere – sufficient range of motion on the mound to allow the position to enter and exit and generate velocity / spin, ideally without forcing unwanted consequences on the chain (e.g., excessive spine or shoulder motion).

In this case the athlete does not have ROM to go down the split squat or reverse lounge without discomfort or suboptimal mechanics, so we use drop squats instead. By momentarily lowering the weight of the front pelvis (compared to the back), he finds a position of the IR below which he would not otherwise be able to. This is a great example of how we can work with traditional output qualities without compromising on position.

An added benefit here is the jump from bizarre to concentrated adaptation and from ER to IR as quickly as possible, which we wouldn’t otherwise see in a gym – especially with the classic “lower body” lifts. Additionally, an athlete needs to work hard to develop strength – which is the type of front hip pull-back performed with hits and pitching.

All of this is combined to make a drop split squat a great choice for baseball players at this time of year. We can effectively work around dramatic ROM issues that would otherwise take months to clear up (save it for offseason), keeping our boys athletic as well as allowing them to enter and exit important positions with load / speed in the gym. If you have someone who is in-season or out for a few weeks, stick to 3-4 sets of 3-4 repetitions on each side.

About the author

Ethan Dyer works as a strength and conditioning coach at Cracy Sports Performance. He started as a client at CSP and eventually became an intern at CSP-MA. After another internship at Indianapolis Fitness and Sports Training, Ethan joined the CSP-MA team. He was a pitcher at Holy Cross College before moving to Endicut College and graduating with a major in exercise science and a minor in psychology. A certified strength and conditioning coach through the National Strength and Conditioners Association, Ethan was a volunteer for both the Miracle League and the Special Olympics and has a passion for working with young athletes to help them fall in love with training to avoid injury. You can follow him on Instagram Ethan ___ Dyer.

Sign up today for our free newsletter and get a four-part video series on how to deadlift!


»CSP Elite Baseball Development Podcast: June 2022 Q&A

CSP Elite Baseball Development Podcast: June 2022 Q&A

June 4, 2022 at 4:16 am, Eric Cressy

It’s been a while since we’ve had a Q&A feature in the podcast, so in this episode, I’ve covered three questions from our viewers:

1. A while ago, I heard you mention that you want an athlete to be tighter than being too loose. Can you explain why?

2. Is the high-low model suitable for seasoned players? Or is there a better strategy?

3. You spend a lot of time training on podcasts, but what about recovery? Is there anything in particular that makes you high?

Special thanks to the sponsor of this event, Mark Pro. Head www.MarcPro.com And enter coupon code CRESSEY at checkout to get exclusive discount on your order.


Sponsor reminder

This episode is for you Mark Pro, A state-of-the-art EMS device that uses patented technology to create non-exhaustive muscle activation. Muscle activation with Mark Pro simplifies every step of the body’s normal recovery process – similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it to ensure a more complete and faster recovery in their training or games. With its portability and ease of use, players can use the Mark Pro when traveling between games or relaxing at home. Each MLB team of players and coaches – including more than 200 Pro pitchers – uses Marc Pro. Check Mark Prok for yourself and use promo code CRESSEY during checkout www.MarcPro.com For exclusive discount on your order.

Podcast response

If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign up today for our free baseball newsletter and get instant access to Eric Cressier’s 47-minute presentation on managing overhead athletes!


Navigating youth baseball development and college recruitment with Walter Bead

CSP Elite Baseball Development Podcast: Navigating Youth Baseball Development and College Recruiting with Walter Bead

May 27, 2022 at 5:22 am, writes Eric Cressy

We look forward to welcoming baseball parents, coaches, writers and mentors to Walter BD’s latest podcast for a variety of conversations on topics that are essential for baseball families to understand. I have known Walter for over 15 years, and in addition to being more passionate about baseball than anyone I have met, he has helped many families navigate the travel ball and college recruitment landscape. Walter’s new book, ProcessA must read material for all the kids in the family who play this great game

Special thanks to the sponsor of this event, Mark Pro. Head www.MarcPro.com And enter coupon code CRESSEY at checkout to get exclusive discount on your order.


You can follow Walter on Twitter @ BaseballLife 11.

Sponsor reminder

This episode is for you Mark Pro, A state-of-the-art EMS device that uses patented technology to create non-exhaustive muscle activation. Muscle activation with Mark Pro simplifies every step of the body’s normal recovery process – similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it to ensure a more complete and faster recovery in their training or games. With its portability and ease of use, players can use the Mark Pro when traveling between games or relaxing at home. Each MLB team of players and coaches – including more than 200 Pro pitchers – uses Marc Pro. Check Mark Prok for yourself and use promo code CRESSEY during checkout www.MarcPro.com For exclusive discount on your order.

Podcast response

If you like what you hear, we’ll be thrilled if you consider subscribing to the podcast and leaving us an iTunes review. You can do that Here.

And, we welcome your suggestions for future guests and questions. Just email [email protected]

Thank you for your continued support!

Sign up today for our free baseball newsletter and get instant access to Eric Cressier’s 47-minute presentation on managing overhead athletes!


Top 4 TRX Workouts for Beginners

For a full-body workout that enhances your strength And Look at endurance, resistance training.

Exercises such as squat thrusts, pull ups and bench presses help increase daily performance and develop your mobility, flexibility and balance.

But what is the deal with a resistance TRX workout?

TRX workouts use your body weight as resistance and provide plenty of variety for upper and lower body strength in your routine. Also, in scientific studies, they have been shown to increase arm strength,1 Improve the performance of handball players,2 And offers countless benefits for older (60+) participants.3

In this guide, we will take a closer look at TRX and how you can incorporate it into your workout routine as a beginner.

What is TRX?

TRX Training — which means Total Body Resistance Exercise হয়েছে has emerged as a bodyweight workout for Navy SEALs. Instead of using traditional resistance training equipment such as weights, cables, resistance bands or machines, a TRX exercise requires only one prop — a suspension trainer.

When attached to the ceiling, this portable rope helps create strength by gravity and your body weight. Just hold the handlebars on each side and start your workout. Whether you like morning or evening workouts, TRX training can be included at any time and offers a new and unique way to get a rock-solid workout that targets the whole body.

For those who are new to TRX training, here are four exercises to get you started.4,5

# 1 bottom row

This TRX exercise targets your back muscles. This is an effective workout for beginners because the movement feels intuitive, almost like a reverse push-up. To perform a TRX bottom row, follow these steps:

  • Step 1 – Anchor your TRX cords at a point above your head. Hold the handles facing the anchor point.
  • Step 2 – Engage your core and glutes to tighten your body like a plank.
  • Step 3 – Pull yourself towards the anchor point by using your back muscles and compressing your arms.
  • Step 4 – Slowly lower yourself by resisting the urge to fall under gravity for slow and controlled movement.
  • Step 4 – Repeat the repetitions as you feel comfortable.

To increase the difficulty of the lower extremities, simply move forward to keep your body weight higher under the force of gravity. To reduce discomfort, walk backwards to move diagonally.

# 2 Chest Press

Once you’ve mastered the lower row, it won’t be a problem to pull out your chest press and add it to your TRX workout because it’s a very similar movement. This will work in the same way as pushups, but you can adjust the level of difficulty by walking forward (less difficult) or back (more difficult).

Here’s how a representative of a TRX chest press performs:

  • Step 1 – Use the same setup as the bottom row, but stay away from the anchor this time when you hold the handles. The end of the suspension rope should be by your side now.
  • Step 2 – Slowly lower yourself by bending at the elbows to resist the urge to fall under the force of gravity. Withdraw your shoulders (pull back) to make sure the main muscles of your chest are working.
  • Step 3 – Push back from your chest by extending your arms to back up your body weight. Be sure to employ your core and glutes for best results.

# 3 board

A plank is an effective way to strengthen your core and stabilize your daily movements. And incorporating suspension rope into your plank workout can make it even more challenging and prepare you for a more advanced TRX workout because your legs will be suspended in the air.

Here’s how to make a plank with suspension rope:

  • Step 1 – With a high anchor point, place your feet on the handles. Make sure the ropes are still in front of the anchor or they may seem to be pulling you back during practice.
  • Step 2 – Go to the push-up position with your hands on the floor and arms outstretched. Your suspended legs will be behind you, keeping your body in a straight line. To reduce the level of discomfort, you can place your elbows on the floor instead of your hands.
  • Step 3 – Hold this board position while engaging your core and pressing your glutes. Hold for about a minute, then relax. Repeat as desired.

# 4 Squat

A TRX squat can improve your gum, calf, quadriceps and hamstring strengths as well as increase flexibility in your hip flexors. Performing a squat using a suspension trainer can help maintain proper form and improve your durability as you lower and lower yourself – just follow these simple steps:

  • Step 1 – Stand a few steps back from the anchor point and hold the handles. Make sure the rope is tight.
  • Step 2 – Squat with your feet, holding the handles, shoulder length apart. They should be pointed in a way that maximizes the flexibility of your buttocks.
  • Step 3 – When you squat, use a rope pull so that your upper body does not break and your lower back does not move forward.
  • Step 4 – Stand back up using ropes to provide support and maintain control.

Whether you’re incorporating a TRX suspension training into your lower body or upper body workout, this is a great way to improve body weight strength training.

Continue your training at Choose Fitness

TRX suspension training can improve your workout, improve your strength, endurance, flexibility and balance. Also, it gives you enough exercise to diversify your routine and improve specific muscle groups. Finding the best TRX exercises can be beneficial for strength training at any fitness level.

If you are looking for a varied workout in a comfortable gym environment, Choose Fitness offers many Advantage A. Location near you. Choose, we are here to support your fitness journey, wherever it takes you.

Source:

  1. Fourth International Conference on Physical Education. Effects of Total Body Weight Prevention Exercise (TRX) on arm muscle strength. https://d1wqtxts1xzle7.cloudfront.net/53783933/PROCEEDINGS_THE_4th_ISMINA_CONFERENCE_PROCEEDINGS.pdf?1499385388=&response-content-disposition=inline%3B+filename%3DPROCEEDINGS_THE_4th_ISMINA_CONFERENCE_PR.pdf&Expires=1651081282&Signature=WKrMjj8upVtAMuBRXybw9DXSMjXOZNRfQcLZ3PBMwPEyZknvLy9emRbUx7ZIpie-h8UWLc6syIYVmtWrfM3XccB9WUFOaawRU5PtC4IJxsVPxgv1qhfIqLyfJURF6bcR89Q1V9f6eMmyEZFHAc283qllaji-jbyLWdHwEhqxD2ONemEW19RD3FpcdEa~lUpmAjmRBg2ko8DYmb8Q~ObhDpFMxAT4ClGijYr7jiKp~SOD5d1-RDJkluM0aVfmaKp9IAo~ b28UbufLibAQLCJdmmz34xCINJ6iJKSXGT4sP8g6SXvR0FNlZt8g2pcy6u7SR-afNwTI-Yd5A4vCWEpUBw __ & Key-Pair-Id = APKAJLOHF5GGSLR5
  2. History of “Dunaria de Jos” at Galati University. TRX is an alternative to handball physical training. https://www.gup.ugal.ro/ugaljournals/index.php/efms/article/view/254
  3. International Journal of Exercise Science. TRX Suspension Training: A New Effective Training Method for Adults – Development, Training Control and Feasibility. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4833470/
  4. TRX training. 5 TRX skills for beginners training. https://www.trxtraining.com/blogs/news/the-5-most-important-trx-skills-for-training-beginners
  5. Good char. According to fitness experts, the 15 best TRX exercises for all levels https://www.goodhousekeeping.com/health/fitness/g35482970/best-trx-exercises/
  6. TRX training. What is suspension training? https://www.trxtraining.com/blogs/news/what-is-suspension-training

You should have protein before or after a workout

You’ve probably heard of pre-workout protein and eating protein after a workout, but when should you have protein? Think of protein as a building block of muscle growth – it’s the foundation of lean muscle and essential when starting your strength training journey. But, instead of sandwiches your cardio or weight-bearing ab workouts with a protein shake in the morning and a protein bar in the afternoon, it’s best to limit your intake because too much protein can interfere with other important body functions.1

Whether you consume protein before or after work is usually not considered.2 However, if you want to build muscle, the amount and timing of your protein-packed snack with your workout makes a difference.

That being said, we’ll dive deeper into everything you need to know about including protein in your workout routine in this guide.

How much protein do you need?

You might be looking at your protein powder right now and asking yourself, Should I drink a protein shake before or after a workout?? This is a fair question but you have to answer the first question, Do I need to drink protein shake at all?

Although we need protein, how much better it is is debatable. But there are a few numbers to keep in mind:3

  • 1.2 – 1.7 g – This amount of protein per kilogram of body weight is acceptable range for people who gain weight regularly. However, this number can be shaky. For example, fitness expert Jeff Nippard recommends 1.6 to 2.7 grams of protein per kilogram of body weight, depending on your goals. This equates to about 1 gram per pound of body weight.4
  • 0.8 g – This is the recommended daily amount of protein per kilogram of body weight as recommended by the World Health Organization. It is converted to 0.36 grams per pound. If you weigh 180 pounds it means you need about 65 grams of protein. Keep in mind that it is recommended for sitting adults to maintain their health.
  • 1 gram – As you get older, you start to lose muscle. Once you are between 40 and 50 years of age, your protein intake should be reduced to 1 gram per kilogram of body weight to prevent muscle wasting.

Note: Your body can only use so much protein to build muscle. Eating extra protein shakes after your workout won’t help you build double muscle when you’ve already mixed up your pre-workout smoothie — and it can lead to your kidneys overdriving. In addition, you need to avoid replacing your daily carbohydrates with extra protein powders to make sure your body has everything it needs to function optimally.

When should I eat protein?

When planning your protein intake, you may want to consider the type and timing of your workout, such as “Do you usually workout in the morning or evening?” While it doesn’t matter if you sip on your jerk before or after going to the gym, research has shown that there are other things to consider when eating protein.5 These include:

  • During your workout – A pre-workout protein shake can be what your body needs to perform a solid lineup of deadlifts, squats and bench presses. But, if you only eat a balanced diet, you don’t need to add protein shakes to the menu. For example, workouts after breakfast or lunch usually lend themselves to post-workout protein shakes. That said, if you work out late at night, the protein shake after a workout can be very heavy. Instead, choose a lighter option like a nut bar or bowl.
  • Workout performance – When deciding when to eat your protein shake or bar, consider how your body responds. For example, you may want to avoid a pre-workout snack if it makes you feel bloated and slows down your performance at the gym.
  • Carrying effect – One argument in favor of pre-workout shaking is that eating protein before a workout has a carryover effect that can last for more than an hour. After your workout.6 Before using it as a specific reason to go for a pre-workout, remember that your body does not know the difference between protein from shaking or protein from food, so you can still feel this effect if you eat before your workout.
  • Anabolic response – For those who are in favor of post-workout protein they usually refer to the anabolic response and anabolic window, a term used by strength trainers to refer to the 15 minutes of a workout when it is believed that protein intake can help increase muscle mass. While there is some truth to this notion, it is probably overstated. If you don’t fast before your workout, your system may have enough nutrients and protein to help you gain muscle.4

Whether you are taking protein for muscle repair or recovery, muscle growth, etc., when you take your protein supplement depends on your body, exercise and fitness goals.

Build muscle in Choose Fitness

So, should you have protein before or after a workout? Generally, it does not matter and should be personalized for your body and workout so that you can continue your best work and meet your fitness goals.

For a gym experience that makes a difference, check out any one of Choose Fitness Location.

Our gym has everything you need to build your muscles, including free weights and team training sessions to strengthen your fitness routine. Also, you can increase your performance and maximize your profits with us Choose mixture.

Source:

  1. WebMD. Will eating more protein help your body gain muscle faster? https://www.webmd.com/fitness-exercise/features/will-eating-more-protein-help-your-body-gain-muscle-faster
  2. American Physiological Society. Stimulation of net muscle protein synthesis through intake of Hui protein before and after exercise. https://journals.physiology.org/doi/full/10.1152/ajpendo.00166.2006?url_ver=Z39.88-2003
  3. Mayo Clinic. Are you getting too much protein? https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
  4. Jeff Nippard. The smartest way to use protein to build muscle (science has explained). https://www.youtube.com/watch?v=Pok0Jg2JAkE
  5. Newsweek. Should you drink protein shakes before or after a workout? https://www.newsweek.com/protein-shakes-before-after-workout-1674450
  6. Bodybuilding.com. Should I drink a protein shake before or after a workout? https://www.bodybuilding.com/content/ask-the-macro-manager-pre-post-workout-shakes.html

How many reps should I do?

You roll in the gym, have a water bottle and a quick dry towel in hand. Weight and music echo through the room as you move into the weight room. To your left, a man is starting to set his dumbbell shoulder press; To your right, a woman sits comfortably on a weight bench completing her final dumbbell curl.

When you make your way to the weight of your choice, you ask yourself How many repetitions should I do to build muscle like professionals??

Generally, whether you do strength training or toning with light weights, you should aim for 3 to 20 repetitions per set. However, how much you repeat will depend on your level of experience and fitness goals. As such, we’ve put together this guide to help you make the most of your next weight training workout. After you read this guide, we guarantee you will throw the thing you like. Playlist Winning at the gym like a professional.

What are reps?

Whether you’re squeezing in the morning or evening workout or shaking protein before your workout, it makes no difference unless your fitness goals align with your exercise and repetition. Before exploring how many reps to build muscle and strength, let’s first find out exactly what a rep is. “Rip” is short for “repetition” and refers to how many times you repeat an exercise.

For example, if you are pressing a seated shoulder with free weights, lifting both hands over your head and back is again equivalent to a rep. Reps then set up. You will perform several sets before you take a break to relax your muscles and take a sip from your ice-cold water bottle.

So, if you perform 10 rep sitting shoulder press reps, then take a break, then do 10 more, you have completed two sets of 10 repetitions.

Representative range

Understanding a representative is quite straightforward. However, understanding the representative range is a little more complicated. For those who are new to weight lifting, it is generally recommended that they follow the 3×10 rule 3 3 sets of 10 repetitions per exercise. However, as you move forward and your muscles become stronger, you will want to stretch or change the boundaries of your rep.

For example, if you want to build strength through heavy-lifting exercises like deadlift, back squat, or bench press, reduce your output to 3 to 5 sets of 2 to 6 repetitions.1 But, if you want to improve your patience, you may want to do 12 to 20 repetitions for only 2 or 3 sets.

To that end, there are two things to consider when planning your weight lifting routine:

  • Load – It refers to how much weight you are carrying. If you press 125 pounds bench one week and you press 130 pounds the next week, you increase your load. As mentioned above, a low representative output can correspond to a heavy load.
  • Failure – Failure means when you can Do not exercise anymore and maintain good form. You may still be able to lose weight by employing other muscles using the bad form, but this may increase your chances of injury and make the exercise less effective. If you are targeting specific muscle groups but still do not have a high level of muscle strength or endurance, you may want to reduce the number of repetitions you perform.

When you perform your representative ranges, you should look closer to failure to build your muscle strength. For example, when someone talks about doing three repetitions, it means that they are carrying a heavy load where three repetitions bring them closer to failure. For ten repetitions, the load will be lighter to accommodate higher volumes.

What is the best representative range?

So what is the best representative range for building muscle? According to a 2010 scientific article by Brad Schweinfeld, anywhere in the 6 to 12 rep range is probably best for muscle growth.2 However it is important to note that exercise selection, number of sets and rest (at least one minute between sets) are also important factors to consider.

Renaissance doctor Mike Israeletl largely agrees with this assessment, although he further breaks it down:3

Round

Not everyone just looks for hypertrophy. If your goal is to focus on hypertrophy, then the recommendation changes accordingly:

  • Power Increasing the amount of weight you lift will help build your strength. That being said, since heavy weights can quickly lead to muscle fatigue, it is advisable to have 3 to 6 reps per set.
  • Size – If you are aiming for strength and endurance for the shredded muscles, then volume is the key – 6 to 20 repetition goals.

But you have to choose between size and strength? In part, the answer depends on how long you hold on, because gaining more weight in the weight room can make it harder to gain muscle. Most lifters fall into one of three categories:

  • Newcomers – If you’ve only been or are doing weight training for a year or two, here’s the good news: By staying in the 5 to 12 rep range, you can advance both in strength and size.
  • Intermediate – Once you have been lifting weights for years, your body will not adapt as fast as before. However, during this time, you probably know that muscle strength and growth exercises work best for you and you can start adjusting your routine. For larger, composite lifts (such as bench presses or squats) you may want to move to the lower reps, where isolation exercises (such as a bicep curl) may benefit from higher reps.
  • Advanced – After many years of training, you are probably moving towards your genetic potential and will be fighting hard to gain extra muscle. Fight muscle monotony, including variety. For a month, focus on strengthening the exercise. Then switch to endurance training next month to challenge your muscles.

Don’t forget that each fitness level and goal requires a different amount of repetition. For example, if someone’s fitness goal is to increase muscle mass or build muscle, they may use heavier weights and less reps. On the other hand, if a person’s fitness goals are fat loss, weight loss or light toning, they can use lighter weights and higher reps. This is not always the case but the repetition of the exercise is an example of how it can change. Generally, the question of fitness comes from how many repetitions you should have protein before or after a workout, it depends.

Sharpen your rips routine with Choose Fitness

When it comes to gaining weight in the gym, there are a few weight room rules that you can follow Of course Adhere to: Always remove equipment, use a spatula and find out exactly how many raps you need to perform to get the best out of it and get out of the gym like a champion.

Okay, the last one isn’t set right on the rocks. But it will definitely help you monitor and meet your fitness goals. But there is no shame in training high or low representatives as everyone is different. If you want to start your strength or endurance program, there is no better place than Choose Fitness. Whether you are lifting us Free weights Or join a Team training sessionsYou will find guidance and support in every step of the way in any one of us Location.

Source:

  1. Men’s health. Which representative range should you choose for your fitness goals? https://www.menshealth.com/fitness/a38866422/best-rep-ranges-workouts/
  2. Journal of Strength and Conditioning Research. Their application in the process of muscle hypertrophy and resistance training. https://journals.lww.com/nsca-jscr/fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx?__cf_chl_jschl_tk__=099d7084ff33a3d4999555a69c173fa9fc35818f-1610020100-0-AYQLlf1UtwiZ2J6xql2n2jZSicx8IoF9bD95D3OImdLzcy55vz9YvMxxVYgCGGvYSDtE9Vbea7GBex9hGnxmYim4klwNAzaVcY6jlMTtK_Lc9WM8zinATGY8VIkN6JudsFhISESYoYXQNmIlcsVV0LAmgUigjqHP1RLie3dFUuaBTBNfUcIRBn1SZ3yJsj0X2zaPAeyLvZiTnV5frdav6Fh5v3_8y2riBJntUYlfvWwR_cH0rbZbTxaMSl1SnnE7UPnnnVlJbM00c0j76MSFsmHmGNaoWqmM2ilPqvI80mM1EbBKCaiaYwJoqd5EOF2xVnfuls0NmJHgb1sZCnOdnf-IaBka0S5rjFIvpO1-HUTEPl5zM7G0zQGRNGSnrxE6vC9PAPGn8fR7QtedDhHA1NSfr2APa5Y8d0jBwGVs0WqQox9dcVBGpee9V6bmBesR-gQCL_G_GyJV1gYDIWnHYSXqdKMUs8HiyNdvSVY6dqhD
  3. Renaissance period. The difference between training for size vs. strength. https://www.youtube.com/watch?v=3abdfR8M5XY
  4. National Library of Medicine. Prevention training is medicine: The effect of strength training on health. https://pubmed.ncbi.nlm.nih.gov/22777332/