Category: Fitness

CSP Elite Baseball Development Podcast: Drew Verhagen

CSP Elite Baseball Development Podcast: Drew Verhagen

Written on April 22, 2022 at 3:04 am, Eric Kressi

We welcome St. Louis Cardinal pitcher Drew Verhagen to this week’s podcast. Drew talks about overcoming injury, developing as a pitcher in Japan, and how he attacks off-season and in-season training and throwing. This episode is timely, e.g. My new thoracic outlet syndrome course Debuted earlier this week, and Drew details his experience with both TOS for diagnosis, surgical intervention and rehabilitation.

Special thanks to the sponsor of this event, Unco training. This state-of-the-art training innovation simply serves as an amazing replacement for columns and functional trainers, allowing you to train important movement types with invaluable portability, and at low cost while taking up less space. We have multiple units in both facilities and love them. Head to www.AncoreTraining.com And enter coupon code CRESSEY at checkout to save 10% on your order.

You can follow Drew on Twitter RewDrewVerHagen And on Instagram RewDrewVerHagen.

Sponsor reminder

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Perhaps most importantly, Ancore travels extremely lightly; You can throw it in a backpack or suitcase and not even know it is there. I know of coaches and players who are taking these units on the road to overcoming unprepared weight houses and hotel gyms.

When all is said and done, it saves space, money and headaches and also provides portability benefits.

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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!

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5 tabata workout for beginners

What is your favorite type of fitness workout? Are you all about cardio exercise? Do you like to lift weights? Or is it a spin class that you can’t get enough of? From calisthenics vs. weight gain to high intensity vs. low intensity workouts there are many types of exercises that keep our body active in our own way.

While everyone has their favorite workout routine, changing it every now and then can be a great way to challenge some of your other muscles and maximize the benefits your body gets from the workout. You should try to add one type of workout to your routine.

Tabata is a type of high-intensity interval training, but it only lasts four minutes. This short HIIT workout increases your heart rate and burns a lot of calories. While this may seem simple, you may be surprised at how challenging and effective it can be. To learn more, check out the basics of Tabata for beginners and our five Tabata workouts below.

Tabata for beginners: basic

High-intensity interval training is an effective way to burn significant amounts of calories in a short period of time. This, in turn, can help you lose fat and gain muscle faster.

If a HIIT workout is of interest to you, then you should consider doing a Tabata style workout. Tabata is a type of high-intensity interval training developed by a Japanese professor in the 90’s. Although it was originally intended to train speed skaters, it is now an incredible workout that anyone can apply in a variety of steps.

This 4 minute training format is relatively easy to remember. To turn your workout into a tabata workout, follow these steps:

  • Work for 20 seconds
  • Rest for 10 seconds
  • Repeat

Traditionally, a Tabata workout consists of only about eight rounds of a single exercise, but you can be creative and adapt it to include different exercise moves. For example, some classic tabata training steps may include:

  • Lungs
  • Barpiece
  • Highlighted above
  • Sprint
  • Rowing
  • The kettlebell is swaying
  • Squats

Tabata breaks and training can certainly be challenging to workout. But, once you’re ready to get started, try our five Tabata exercises for beginners below.

Always remember to warm up before any exercise. The benefits of warming up before a workout are essential for preventing injury, preparing your body for work, and much more.

Tabata Workout # 1: Lateral Squat

Lateral squats are one of the best tabata workouts for beginners because it offers a low-impact step that will still tear your lower body.

  • Start by standing with your arms at your sides and your legs together.
  • Next move your right side to the side, then lower your body to the squat position.
  • Push with your right foot to return to your original standing position, then repeat this process to the left.
  • Repeat this pattern by changing your legs for 20 seconds.
  • Rest for 10 seconds.
  • Repeat until you hit a total of four minutes.

Tabata Workout # 2: The Lateral Jump Squat

This Tabata exercise is similar to the lateral squat, but it also includes a jump for extra explosive movement.

  • Start by standing with your arms at your sides and your hips wide apart.
  • Swing your arms and bend your knees slightly, jump to the right and immediately lower your body to the squat position.
  • Without resetting to a standing position, immediately push from your squat and then jump to the left, lowering your body back into the squat.
  • Continue squat jumping from right to left for 20 seconds.
  • Rest for 10 seconds.
  • Repeat until you reach a total of four minutes.

Tabata Workout # 3: Push-ups

It’s an old one, but a goodie – push-up To incorporate this top body burner into your tabata routine, follow these steps:

  • Start in the push-up position with your feet together. (If you want to make it a little easier, you can start with your knees in the push-up position on the ground.)
  • Lower your chest just above the ground, then push yourself to your starting position.
  • Continue this process for 20 seconds, then rest for 10 seconds.
  • Repeat until you reach a total of four minutes.

Tabata Workout # 4: The Burpee

Barpi works on both your upper and lower body while challenging your cardio endurance with explosive jumping movements.

  • Stand with your legs hip-width apart.
  • Bend your knees and hips and bend to the ground, placing your hands on the floor below your shoulders.
  • Once your hands are on the floor, jump with your feet back so that you are in the push-up position. (For an additional challenge, insert a push-up here).
  • Jump your legs back to your hands, then jump into the air, reaching for your hands over your head.
  • Continue this for 20 seconds, then rest for 10 seconds.
  • Repeat for a total of four minutes.

Tabata Workout # 5: Star Jack

Take your jumping jack to the next level with a Tabata Favorite 7 Star Jack.

  • Start with your arms at your sides and your feet together.
  • Drop in half a squat (until the tip of your finger reaches around the shin bone). Then, jump into the air.
  • Raise your hands over your head as you jump and spread your legs outwards to create an X shape.
  • When you land, bring your arms back to your sides and your legs together and lower yourself to the starting squat position.
  • Repeat for 20 seconds, then rest for 10 seconds.
  • Do this for a total of four minutes.

All of these Tabata training exercises are great for any fitness level, but special for a beginner. Tabata workouts are the perfect fun group workout idea to challenge everyone and work out together.

Try your new tabata routine at Choose Fitness

While we all have a favorite workout routine, adding a little tabata to your fitness regime can challenge your muscles and help you burn serious calories. Looking for a clean, spacious, and friendly gym to try your next Tabata workout? Choose fitness You have been covered.

With turf area, circuit training area, sophisticated equipment and many other amenities, you will have no problem finding the perfect place to achieve your fitness goals. Also, if the membership starts at just under $ 9.99 per month, you will reduce calories and save cash. Find your nearest Chuze fitness today.

Source:

  1. How To Do A Tabata Workout For Beginners, Intermediate And Advanced Fitness Levels. Internal. https://www.insider.com/tabata-workout
  2. 9 Must try to start with the tabata. Mahanabadi. https://greatist.com/fitness/best-tabata-moves#how-to-do-it
  3. The best tabata workout for beginners. Shape. https://www.shape.com/fitness/videos/best-tabata-workout-Newcomers
  4. Great tabata exercise for beginners. 8 feet. https://8fit.com/fitness/great-tabata-exercises-for-beginners/

Renew Your Fitness Goals – G&G Fitness Equipment

Spring is here, and it’s time to reevaluate your health and exercise routine (or just a start).

Why wait for the summer to roll around when you can start jumping into your fitness goals right now? Spring is the perfect transitional season to help you get rid of those winter blues and use spring well, with a sense of freshness and focus. Here are some of our favorite things about spring that are great not only for your physical health but also for your mental and emotional well-being!

Enjoy the sun.

Spring sunFor me, the worst part of winter is not the cold, or the three feet of snow falling out of my car (although it is on the list), but the lack of sunlight that not only gathers my inspiration to sneakers up and work out but also increases the feeling of depression. According to medical alerts, low levels of vitamin D can impair the functioning of our bones, immune system and even nerves and muscles. Long-term exposure to sunlight comes with the accumulation of daylight, which means you will experience a boost of vitamin D – and improve your overall well-being.

Enter the Great Outdoors.

With increased exposure to the sun comes the opportunity to simply go outside. You can choose your local gym, but you can’t deny that warm temperatures, blooming flowers and green grass all make for a beautiful, inspiring environment for running, hiking or walking – especially when your favorite trail or surroundings are obscured. Ice and snow have been kept all winter long. And I know I like to take a walk during my lunch break, which can be difficult in snowstorm situations, so I welcome spring for the opportunity to take a few steps away from my focus on the computer or phone screen.

Clean your nutrition in the spring.

Spring vegetables are healthy, rich in vitaminsSpring is the perfect time for fruit and vegetable lovers to find fresh, local, seasonal produce that is hard to come by in the colder months. And even if you’re still struggling to eat your vegetables, spring offers you many more simple additions to make your next meal or snack for your nutritional play. Mangoes, strawberries, radishes, peas, dandelions – the possibilities are endless. So grab your favorite tote bag and hit the local farmer’s market for a fun activity that’s great for your health (and your wallet)!

Get some fresh new workout clothes.

Fresh workout clothes for springOkay, that may sound like an exaggeration, but listen to me: who doesn’t feel more powerful wearing a great pair of leggings or a brand new sneaker at a workout? A 2012 study published in the Journal of Experimental Social Psychology, in fact, coined the term “encircled knowledge” to describe the measurable effects of one’s clothing on their psychological processes. So when you are cleaning your closet in the spring, take a list of what workout gear you have and toss something that doesn’t fit or make you feel good while wearing it. Go ahead, get those new Galaxy-printed sports bras or spin shoes that cost you a million bucks. Science says it’s a good idea.

Find your community.

Friends out on a sunny summer spring dayI remember being in college and the first few nice days of spring, when I thought the population on my campus had tripled. Planning and interacting with others is much more exciting when you don’t have to pull up to eight levels, and since we’ve all come out of our own hibernation dens, this is the perfect time to get together for a new workout class or to explore. A new park.

    Spring is known as a season of growth and renewal, so why not apply the same mentality to your workout and overall health goals?

    What do you like best about spring in terms of your well-being?

    Comment and let us know!


    About Megan Tomaszewski

    Megan Tomaszewski, Guest Blogger

    Megan is a freelance contributor to G&G Fitness. Communication from SUNY Genesis: With a bachelor’s degree in journalism and media, he is a former staff member of The Buffalo News Affiliate The Hamburg Sun and currently works as a marketing writer at Damon LLP in Berkeley. Megan Pilates, a fan of weight lifting and yoga, has a love-hate (mostly hate) relationship with cardio. His secret to gaining strength through hard workouts is to imagine that he is training to be a vindictive person. In her spare time, Megan likes to listen to podcasts, read, spend time outdoors and watch Yes to the Dress. If you have an article that you would like to share on the LiveFit blog, Please contact.

Strength and Conditioning Coach (April 2022)

Crazy Sports Performance – Florida Job Posting: Strength and Conditioning Coach (April 2022)

April 27, 2022 at 9:38 am, by Eric Cressy

With the growth of our Palm Beach Garden, FL facility, we are opening the position for the right candidate to join our team as a strength and conditioning coach.

To that end, we will hire a strength and conditioning coach to join the CSP-FL team next month. This position will primarily involve strength and conditioning training for professional and amateur athletes (especially in the baseball state), but will also include daily work with clients of the general population and post-rehabilitation.

Responsibilities for this position include:

  • Strength and conditioning coaching in a semi-private and personal training format
  • Perform assessment
  • Program writing
  • Participate in staff and intern educational in-service

Eligibility Requirements:

  • Experience working with an athletic population, especially baseball
  • Willingness and ability to collaborate with sports medicine professionals
  • Strong interpersonal skills
  • Written communication and proficiency with Microsoft Excel
  • Familiarity with social media platforms
  • Nationally recognized certificate
  • The desire to work as part of a team

Applicants can submit resume and cover letter Single PDF document Per [email protected]. Application deadline is May 5, 2022.

Crazy Sports Performance is an equal opportunity employer. Applicants will be considered regardless of race, gender, religion, sexual orientation, marital status, citizenship status, color, religion, national origin, age, disability, experienced status, or any other status protected under local, state, or federal law.


5 AMRAP workout facility Choose fitness

What is the best way to define your gym personality? Are you an exercise junkie who can’t go to the gym five days a week? Maybe you like taking group workout classes that challenge you with a little friendly competition. Perhaps you are the one who wants to build more muscle and live a healthier life.

No matter where you land in the gym’s personality spectrum, an AMRAP workout can be an exciting and effective new addition to your fitness repertoire.

If you think, “What is an AMRAP workout? “, You’ve come to the right place. In this guide, we will break down what an AMRAP workout is and explore the top 5 AMRAP workout benefits.

What is an AMRAP workout?

AMRAP is a form of high-intensity interval training (HIIT) where you push yourself toward your limit by performing multiple times or rounds of an exercise over a period of time.1 In fact, AMRAP is an acronym that stands for Representative as much as possible.

During an AMRAP workout, you will not rest until your scheduled deadline. For example, your AMRAP workout is doing as much barping as possible in a one minute time frame, then resting for 30 seconds.

If you use this Burpee example and perform 1-minute rounds for 10 rounds, your AMRAP workout will look something like this:

  • Set your timer for 1 minute
  • Start your timer, and start burpees immediately
  • Continue barping until your timer is off
  • Take a 30-second rest
  • Set your timer and repeat 9 more times

You can also get creative with AMRAP workouts by stacking different exercises and setting different goals.2 For example, you can set your timer to 10 minutes and calculate how many rounds of the following workout routine you can get in that time:

  • 10 jumping jacks
  • 10 squats
  • 10 push-ups
  • 10 sit-ups

Although the ten repetitions of each of these moves may not seem challenging on their own, when you repeat this circuit straight for 10 minutes, the repetitions will be added and your heart rate will increase.

The primary purpose of an AMRAP workout is to work as hard as possible within a short period of time. Rip as much as possible in a concentrated time frame, challenge yourself to tighten yourself up because you know you can rest soon.

Whether you are doing body weight exercises, strength training or even a home workout, the benefits of AMRAP exercises are great for any fitness ride and can be used anywhere.

A reminder that as these types of workouts tend to be more intense, it is important to warm up your body and muscles before you start. The benefits of warming up before a workout are important for your body, endurance and performance and should be done before any activity.

However, let’s take a look at the benefits of an AMRAP workout.

Top 5 Benefits of an AMRAP Workout

The benefits of AMRAP exercises are wide, reaping the rewards for both your body and mind. However, for the purpose of this guide, we have compressed our top five.

# 1 AMRAP workouts can help you burn more fat and build more muscle

One of the most notable AMRAP training benefits is that this HIIT workout can help you burn more fat and build more muscle. As cardio blast increases your heart rate, AMRAP workouts burn calories to reduce visceral body fat.3

Also, since you can include body weight training moves, such as push-ups, AMRAP workouts also help to strengthen and build your muscles.

# 2 AMRAP Workout can improve heart health

Keeping your heart healthy can help reduce your risk of heart disease in later life. During an AMRAP workout, you are constantly pushing yourself to the limit, forcing your heart to pump blood throughout your body.

It helps with flatulence and increases oxygen consumption – both helping to strengthen your heart and cardiovascular system.3

# 3 AMRAP Workouts Can Improve Mental Health

Exercise has always been associated with physical health benefits, but it also works wonders for mental health. Since AMRAP workouts force you to focus on manual tasks, you are less likely to start thinking about potential stressors, such as:

  • Work
  • Work
  • Everyday worries

Also, achieving a physical goal (such as completing a certain number of delegates) can be emotionally rewarding. In fact, studies have shown that such workouts help reduce certain symptoms of depression and anxiety.4

# 4 AMRAP workouts can give you more leverage for your money

Not everyone has the time to workout in the gym for hours daily. However, with an AMRAP workout, it’s not about that Length Workout, rather:

  • Intensity of workout
  • Quality of workout

In other words, short AMRAP workouts challenge you to exercise more efficiently and provide the same physical benefits as an hour-long workout.

Since you choose how long you want to work, it can be like 10, 20 or 30 minutes – whatever works best with your schedule. In fact, you might as well push for a 15-minute workout during a 30-minute lunch break.

# 5 AMRAP Workout Suitable for any fitness level

Beginner, average, pro, or crazy, AMRAP workouts can be performed by people of any fitness level. If you don’t do an AMRAP workout with a friend, you’re only competing against yourself.

This means you can move at your own pace and progress when you feel ready.

If you work in a group setting, an AMRAP session can be a great way to create a little repetition competition so that as many repetitions and rounds as possible can be done and the benefits of group exercise can be reaped. Incorporating fun group workout ideas to engage everyone, like an AMRAP session, can inspire each participant to move forward individually and collectively.

Add AMRAP workouts to your routine at Choose Fitness

Consider whether your fitness goals include high intensity training, regular cardio exercises, or weightlifting and strength training, including an AMRAP style workout. Ready to experience the benefits of an AMRAP workout for yourself? As one of the largest, clean and friendly gyms in the area, Choose fitness The best place to perfect your AMRAP routine.

Also, the low cost of our membership means you can do more at a lower cost without sacrificing quality.

With turf area, circuit training area, group classes, lots of equipment and friendly, expert staff members, you’ll wonder why you didn’t try Choose Fitness soon. Find your nearest location today.

Source:

  1. AMRAP workouts are the next HIIT – here’s why you should give it a try. LiveStrong. https://www.livestrong.com/article/13721585-what-are-amrap-workouts/
  2. AMRAP: Definition, benefits and why it is part of FIERCE. Chantel Duncan. https://www.chontelduncan.com/blogs/fitness/amrap
  3. High-intensity interval training for health benefits and cardiac disease care – the key to an efficient exercise protocol. National Center for Biotechnology Information, US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/
  4. The mental health benefits of exercise. Helpguide. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

»CSP Elite Baseball Development Podcast: Tyler Bid

CSP Elite Baseball Development Podcast: Tyler Beede

Written on April 29, 2022 at 4:21 am, Eric Kressi

We welcome San Francisco Giants pitcher Tyler BD to this week’s podcast. I have known Tyler since his high school days, and these years have been filled with experiences that have been tremendously rewarding for players, parents and coaches alike. From long-term athletic development, to the emotional side of living up to high expectations, to overcoming traumas, Tyler is a man who has been very knowledgeable over the years and is very outspoken in sharing his lessons.

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

You can follow Tyler on Instagram YTylerBeede.

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 to 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 Eric Cressier’s 47-minute presentation on managing overhead athletes!


4 Best Workout Classes for Weight Loss

You did the workout thing alone and found that it was not for you. When you’re dedicated to your weight loss journey, you’ve already finished all the content from your favorite podcast, and TV News Anchors are terrific company on the treadmill. Basically, you are starting to get annoyed by your loneliness.

If this sounds like you, this might be a good time to try a group exercise class. Group workout classes are a great opportunity to exercise with others who have similar fitness levels and goals, or with your friends. But, what is the best exercise class to lose weight?

Fortunately for you, we’ve compiled a list of the four best weight loss group classes, as well as information on how weight loss works and what qualities you should look for in a weight loss exercise class. Let’s get started.

What to look for in a workout class to lose weight

Whether you’re looking for a workout class, a weight loss class, or a HIIT workout class for beginners, there are a few things to consider. If you want to lose weight, you’ll want to find workout classes that include the following qualities:

  • Cardio focused – Target 50-80% of your maximum heart rate Heart rate makes optimal, cardio classes essential for weight loss.1 Also, the more your heart is pumping, the more calories your body burns, making it easier for you to achieve one. Calorie deficiency– Baseline requirements for weight loss.2
  • Attractive – Whether through gamefiction, meditation or artistry, classes that have emotional elements will keep you engaged.
  • Motivational – When you find a group class that has been taught by an enthusiastic instructor and taken by helpful classmates, it’s easy to stay motivated throughout the workout.

Fortunately, our four best workout classes for weight loss share these qualities.

# 1 Dance

For those of us who are more artistically thoughtful, there is no better way to exercise than dance. Also, there are many types of dance workout classes that you can try. Here are just a few:

  • Zumba Zumba offers a cardio-centric, Latin-dance-inspired exercise class. Combinations are high-power, fun and easy to pick. It creates Zumba A fantastic choice for new and seasoned dancers alike.
  • Tap If you want to challenge your body as well as your brain, tap can be a dance class for you. Intricate rhythmic patterns and strong, original driven movements are combined for a pleasurable exercise experience.
  • At the bar – If you want to build core and leg strength by pretending to be a ballerina, consider trying barre Don’t worry about the class – you don’t have to go to the whole sugar-plum fairy.

Whether you are a professional dancer or not, a dance group fitness class is a great way to do some exercise and burn calories while having fun.

# 2. Cycling

Spin classes have changed a lot since the nineties. Trainers have fully expanded the experience, trading in analog tools and tired pop playlists for digital bikes, live leaderboards and New Pop playlist.

Consider taking a cycling class if these qualities apply to you:

  • A fast-paced, exciting environment
  • Lots of focus on the legs, glutes and core
  • Intense competition (in some classes, live statistics of students are displayed on a board)
  • Lots of private space (since everyone has their own stationary bike)

If the idea sounds interesting but a little intense, start with non-competitive Beginner-friendly cycling class.

# 3. Water aerobics

Maybe you love to exercise, but your body suffers from it from time to time. Shin-splits, sprains and painful joint pain can all throw a wrench into your weight loss plan.

All you need is a low-impact cardio option. And if you’re looking for a low-impact option that’s still exciting and inspiring, look no further than the swimming pool.

Water aerobics is an ideal class for those of us who sometimes struggle to move our bodies. Water support removes stress and strain, allowing you to focus on your workout. Not to mention, it’s fun! Take a dip in one of us Aqua Fit Class What we want to say.

# 4. Yoga and Pilates

Not every yoga or Pilates class will be ideal for weight loss. For example, yin yoga and stat pilates are structured around slow, restorative exercises, alignment and release. However, there are cardio-forward, calorie-burning classes based on yoga and Pilates principles. These include:

  • Add the vinegar One of a kind Yoga Focusing on smooth, uninterrupted movement or “flow”, often featuring repeated sun salutations. Vinyasa yoga will keep your heart rate at a high level, burn fat and build lean muscle.
  • Drink Developed by Shailene Johnson of Beachbody, Drink A fast-paced exercise class that combines elements of yoga, pilates, martial arts and dance. The result is a long, vigorous, calorie-busting workout.

Choose fitness to build you better

From strength training and boot camp to yoga and low-intensity interval training, group exercise class options are endless. A. Choose fitnessWe actually understand its value To enjoy Your Workout That’s why we offer exciting, inspiring and fun cardio-based group classes to help you on your weight loss journey.

But that’s not all we have to offer. Our amenities include infrared saunas, hydromassage chairs, and even kids clubs to keep the little ones busy during your workouts. And the best part about choosing Chuze? Our subscription starts at just $ 9.99 / month.

Try a workout class today and choose the difference for yourself. We can’t wait to see you and help you get better.

Source:

  1. LiveStrong. Fat-burning heart rate zone. https://www.livestrong.com/article/253114-fat-burning-heart-rate-zone-target-heart-rate/
  2. LiveStrong. Healthy way to lose weight fast. https://www.livestrong.com/article/13713640-healthy-ways-to-lose-weight-fast/

The link between sleep and weight loss – G&G Fitness Equipment

When we don’t get enough sleep, we get lazy the next day. We may even make bad choices or get slow responses to basic questions.

One of the most noticeable effects of poor sleep is how we satisfy our hunger.

Instead of reaching for protein-rich, long-term energy foods, we’re reaching for high-fat, high-carb foods. The brain wants energy, and it knows how to solve it quickly.

When you don’t get enough sleep, you can’t reach your ideal weight, even if it is full Home gym. Here’s why and how you can change things to get more zzz and a healthier weight.

Understanding the sleeping brain

The sleeping brain has a dull frontal lobe – that part of the brain Manages your decisions. It also manages emotions, moods and self-control. For example, “Can I hold extra slices of blueberry pie?”

When your brain goes to sleep less, it does not find the strength to say no to treatment. You may have trouble controlling portion sizes because your brain’s reward center goes into overdrive, forcing you to eat more of those unhealthy but tasty snacks.

Brain and metabolism

Your metabolic rate continues to rise as you sleep About 15% reduction As a maximum. Most of that energy is used up in your brain, and natural chemicals like human growth hormone and cortisol increase with the sleep cycle.

ঘুমA sleep-deprived brain tells your adrenal glands to release extra cortisol surge in the evening. This stress hormone increase then tells your body to store energy. More stored energy means you retain more fat.

পাশাপাশি In addition to cortisol spikes, lack of sleep destroys your appetite hormones. Gherlin is the hunger hormone and leptin is the fullness hormone. According to the Mayo Clinic, poor sleep results in increased ghrelin and decreased leptin, so you often feel hungry and never feel satisfied. More appetite means eating more calories.

After all, bad sleep means you Glucose is more likely to be intolerant Because your body is not so good at absorbing carbohydrates. This is another way to keep your body fat. Too much sugar left in the blood can cause your pancreas to increase insulin. According to CDC, All these insulin can stop your cells from responding and when you can insulin resistance and store excess fat. It can also be diabetes.

Sleep and exercise

Not getting enough sleep affects metabolism. This leads to less energy, less motivation and less awareness, so you are more likely to give up your fitness goals or injure yourself through a half-hearted effort. Treadmill Or RoarOr while using Kettlebell Or Dumbbells. We know this is not a healthy weight loss way.

Get a good night’s sleep American Academy of Sleep Medicine Recommends that you try to be consistent with your bedtime, exercise regularly, stop eating late at night, turn off electronics, and darken your home as much as possible.

‌ At G&G Fitness Equipment, we look forward to seeing you around. Healthy days mean healthy nights, and this leads to great years ahead. Contact us for advice on the best equipment for your home gym needs.

5 Best Pregnancy Workouts | Choose fitness

If you are looking for the best pregnancy workout, let’s start with this: Congratulations! Bringing a whole new life to the world is an incredibly special experience.

While your body is already working hard for your baby to grow, challenging your body through regular exercise during your pregnancy can actually lead to an easier and healthier pregnancy.1 Training your strength for light pregnancy exercises and changing intense physical activity can keep you on track with your fitness goals while keeping your body running smoothly.

Whether you join a low-impact exercise class or opt out for aerobic exercise, you can still find a prenatal workout to keep your body active. If you are interested in learning about the best prenatal workouts and creating a new exercise routine, keep reading. In this guide, we share our top five best pregnancy workouts as well as important safety tips.

Swimming # 1

If you are already pregnant, you know how harmful it can be to your body. Your legs and ankles become swollen, and your joints and ligaments relax, among other physical changes. This is what makes swimming the ideal pregnancy workout. A low impact exercise like swimming is great for working out without putting too much pressure on your body.

With a fresh dip in the pool, you can benefit from therapeutic movements without putting any pressure on your legs, ankles, back or joints.

At the very least, you will feel like yourself and get a great workout. At most, you will relieve your nausea and sciatica.

However, there are a few things to keep in mind before you go swimming:

  • Take extreme care of the glamorous surfaces around the pool.
  • Never scuba dive while pregnant.
  • Avoid jumping or diving in the pool, as the effect is risky. Instead, go to the steps or use the ladder.

# 2. Walking

Walking on this list is the most readily available form of exercise. You can do this practically anywhere — even above and below the hospital hallway after your delivery. In other words, walking during your pregnancy is an acceptable workout, from the beginning of pregnancy until you give birth.

Walking is also an easy way for pregnant people (one and a half hours / five days a week) to meet the CDC’s recommended amount of exercise.2 Also, the benefits are numerous:

  • Relief from pregnancy symptoms Like constipation and back pain
  • The risk of complications such as preeclampsia and pre-diabetes is low
  • Good sleep
  • Higher endorphin levels

# 3. Indoor cycling

Cycling outside is not the safest workout for a pregnant person. In fact, any type of exercise that relies on balance can be risky, especially when falling means affecting the sidewalk or sidewalk. Fortunately, gearheads can still fix them while pregnant. As long as you keep an eye on the intensity of the routine, indoor cycling can serve as a great pregnancy workout.

If you are interested in indoor cycling, here are some things to consider:

  • Experience – Starting your pregnancy is not the best time to start a cycling routine. This workout is for experienced cyclists and spinners.
  • Posture You will want to sit up straight during your bike session. Adjust the handlebars to accommodate this posture and prevent pressure on your lower back.
  • Intensity If you are in a class setting, let your instructor know that you are pregnant at the beginning of the class. During class, sit on the bike – standing up for a pregnancy workout is very intense. Also, be sure to pay close attention to your heart rate and how your body feels, taking as many breaks as you need.

Simple, Beginner-friendly class A smart choice for a low-risk cycling workout during your pregnancy.

# 4. At the bar

If you need physical activity that does not include walking or swimming, a great prenatal workout at the bar. Strengthening your core, pelvic floor muscles, glutes and legs is a great way to exercise during pregnancy. These areas need to be strong and capable of carrying the baby’s extra weight and managing the delivery pressure better as you get closer to your due date.

The bar part of a ballet class is entirely focused on this area. This is done while holding a long railing, which eliminates any concerns about balance. Most Dedicated bar class Exclude the airborne aspects of ballet but check in with your instructor regardless. They can also help you find pregnancy-friendly combinations for the sometimes risky steps.

# 5. Weight lifting

Weight training is an endless customizable way to workout, making it a fantastic form of exercise for pregnant women. If you want to maintain muscle tone during your pregnancy, try a consistent weight lifting routine.

As a general rule, you will want to use lighter weights than before. You can build up to prevent losing by adding more repetitions to your routine. Consider talking to a personal trainer about your personalized weight training method.

Stay safe during your pregnancy workout

Before starting or changing your exercise routine during pregnancy, it is important to consult your doctor. The relative safety of different activities may vary depending on your unique body and previous experience. Although pregnancy exercises are important, certain exercises should be avoided to avoid complications of pregnancy and straining your body.

Regardless of your body and experience, here are some hard and fast rules to follow:

  • Avoid any activity that could lead to bad fall or rough communication.
  • Do not exercise in hot environment.
  • Avoid lying on your back, especially after your pregnancy.

Don’t forget that a first trimester pregnancy workout will look different from your second trimester and third trimester as your pregnancy progresses. Keep in touch with your healthcare team regularly, and don’t be afraid to contact if you have any questions. Follow what feels good and don’t forget to listen to your body signals.

Choose Fitness, Choose U.

No matter where you are during your pregnancy-And Your Fitness Journey-Choose fitness Here for you our gyms provide the comfort, space and facilities you need to make your pregnancy workouts a success. After giving birth, you can continue to exercise after pregnancy to strengthen your pelvic floor muscles, bring your body into shape and keep your fitness going. We even offer a kids club so you can exercise without having to nail a babysitter first.

Take a look at one of our benefits to see the difference between choosing a fitness for yourself. We look forward to seeing you, and your little ones, around!

Source:

  1. What are you expecting? The benefits of exercise during pregnancy. https://www.whattoexpect.com/pregnancy/exercise-benefits
  2. What are you expecting? Walking during pregnancy. https://www.whattoexpect.com/pregnancy/keeping-fit/week-38/walk-it-off.aspx
  3. What are you expecting? The best pregnancy workout and exercise. https://www.whattoexpect.com/pregnancy/exercises-for-pregnant-women

The sun is out, the gun is out! – G&G fitness equipment

Great weapons available for summer

Summer is almost here, and it’s time to show off all the bodies we worked with during the epidemic. And if some of us spend the last few years perfecting our baking skills, that’s fine! Great weapons take just a little thought and effort.

Three general tips

  1. Consistency is the key to physical gain. A daily workout (and a day of rest and recovery) is much better than doing it all at once and taking the risk of injury.

  2. Many of the best hand exercises are also great for the whole body. In general, muscle growth will burn fat faster, help the body function and function, and – yes – make the arm look better.
  3. Variety is a great way to keep workouts fun and there are many exercises that can be done at home that will give the arms a great all round workout.

Tip: Think about movement

The arm is made with the upper arm, with the biceps — or biceps brachii Those of us who want to get technical – front and back with triceps, arms, wrists and hands. When exercising, we want to consider the entire posterior chain – the upper back, shoulders and lats – as well as the arms. With that in mind, think about the movement for an arm workout.

েনCentral movement (holding hands) will work our biceps. Like movement Pull up and chin up Undoubtedly the best upper body resistance exercises, the biceps and the back both work together. Bizarre movements (such as the classic triceps curl on) A home gym) Will work behind the arm. So one would dip a tricep against EglasUses body weight for prevention.

The back movement, like the rowing, will work the biceps and back (see below in the free weight section for a possible exercise). Exercises like push-ups, which can be used to improve the upper arms Push-up barThe whole arm will work, but will notice the triceps as well as the peak and chest area.

Tip: Don’t neglect triceps

Strengthening the triceps adds flexibility, increases the range of motion and reduces our chances of getting injured in general. And the big triceps, of course, also looks big on the arms. We like to make pushups more challenging while balancing our legs Stability ball Time to do them.

পTip: Work with TRX until the pull-up

This is a great way to move on to full chin-up and pull-up Resistance workout like TRX band. TRX stands for “Total Body Resistance Exercise.” TRX allows us to adjust the difficulty level of each exercise by leaning back or changing the position of the legs. Additionally, TRX exercises make it easier to be aware of position and posture, as this affects the difficulty of each exercise. The arm exercises we want to do with TRX include:

  • Tricep Curl: Fix the TRX in a high place on the door frame (for example). Keep the legs shoulder width apart, keep the back straight, and align the upper arms with the trunk. Pull down slowly and carefully, and then use equal care to release back to the starting position.

  • Bicep Carl: Fix the TRX to a lower position and toward the classic pull-up, bicep squeezing motion. Be sure to lower the TRX band as well with the controls.
  • Standing row: Stand upright with the TRX and carefully pull the wires back, feeling the back, biceps and deltoid (shoulder muscles) burn.
  • Wood sawing: It mostly targets the core and shoulders, but also includes the arms. Hook the TRX to about the original height and stand a few feet away. Pull the wires out and up as if waving an ax, holding the core tight, bending the knees as needed. Get back in control.

For all of the above, we prefer to start with a set of 8, then 10, then with a short break between 12 repetitions, before working further.

Tip: Use free weights to get great weapons

With A good set of weights The possibilities are virtually endless. Depending on the desired outcome, there are two ways to go:

  • More reps with lighter weight
  • Low reps with heavy weight

The first option is to give the arms a more toned, colorful look to the slow-twisting muscle fibers. The second will result in much larger muscles.

Broad-armed rows are a great way to work the arms (mostly biceps), upper back and shoulders simultaneously. Stand up, bend your knees slightly and lean forward. Row back and forth with a weight in each hand, with breaks and clenching between the shoulder blades at the top of the row. Slowly return to starting position (count to two in each path, up and down).

Free weights are also particularly good for a variety of bicep curls, including:

  • Hammer Curl: These work better for full biceps than regular curls. They also work on the arm. Hold the weight horizontally, not vertically. Seating will allow for greater control.
  • Inline Hammer Curl: Sit back a Eglas At a bend of 45 degrees, rather than steep. It really breaks the biceps and makes it pop!
  • Combo Move: Lift the weight horizontally (e.g., along, sit, keep the core tight). At the top of the elevator, twist the weights 90 degrees, take a break, and then return to a horizontal position when lowering.

For an easy way to work the triceps with free weights, hold a light weight at the back of the head (at least for starters), bend the elbows. Slowly raise and lower. Three sets of 10, alternately try the weapon and wait for the compliments to roll.

Tip: Be creative with free weights

A bunch Adjustable weight Great for mixing light and heavy weights. For variety, try these exercises:

  • Farmer’s walk: With a heavy weight in each hand – squat down and lift them up and use the legs and glue force to protect the back – walk the length of a hallway, turn and walk backwards. We suggest starting with four to six of these, then take it from there.
  • Goblet squat: Holding a heavy dumbbell with both hands in the form of a cup in the middle level of the chest while squatting while working the core and legs is a great way.

Tip: Don’t forget mobility

This is a good idea Yoga mat Easy, because in addition to keeping the joints flexible, yoga is a great way to strengthen the arm as well as the whole body. Postures like squats, quadrangular pushups and crows are especially beneficial and yoga helps us to stretch and strengthen our often neglected wrists, preventing injury.

We like to add Light weight To look like a Warrior Two – optional added small stalks above and below – to help strengthen the whole arm and joints. Even the lightest weight will soon start to feel too heavy to do it!

Tip: Try the free weights option

Barbells for those who still do not feel comfortable with dumbbells, Swiss barOr a Compound effective trainer Both can help to relax the muscles and give more stability.

Tip: Go to the old school

Use Kettlebell A great way to add variety and difficulty to the curls and other exercises listed above. Kettlebells (a 19th-century Russian workout tool that enjoys resuscitation) have the added difficulty of distributing their mass. We need to constantly re-calibrate their body as we find balance, it works more fully. We recommend starting with individual movements before working up to composite exercises Turkish Get Up.

OrTell the medicine Another classic tool to enjoy a return. We like simple exercises like standing against the wall, raising our hands over our heads and bouncing the medicine ball against the wall, catching and throwing. It will not take long to burn!

The Resistance band Another simple tool we love. We use these to practice as pool-apart: grab the band and hold the arms to the front. Separate these by clenching the back before returning to the center. Try to do ten before the rest.

Tip: Take care of cardio and arms at once

We want to do double duty using our cardio Rowing And Elliptical

These machines work smoothly arms and shoulders, also provide us Doctor-approved Cardio benefits such as better heart health, better joints, less stress and better sleep.

Armed and ready

Stronger, more flexible arms mean we can enjoy more summer, increase our fun time in the water, boxing, rock climbing, even believe it or not, walking (healthy walking, we use our arms to move us forward). .

But the strong arm just doesn’t allow us to be more powerful all-round athletes. They help us with our daily activities like shopping, keeping up with our kids and hugging our loved ones. Don’t forget proper rest and nutrition, but make sure there is plenty of time for summer to come to fruition – all it takes is one Home gym And some healthy sweat!