100 no-equipment workouts The Major Exercise Mistake I Made for Over 30 Years… The Major Exercise Mistake I Made for Over 30 Years… by DR. MERCOLA A recent study shows that ten minutes of brisk exercise triggers metabolic changes that last at least an hour. Researchers measured biochemical changes in the blood of a variety of people. According to USA Today: “Checking a metabolite of fat breakdown, the team found people who were more fit — as measured by oxygen intake during exercise — appeared to be burning more fat than the less fit … The extremely fit — 25 Boston Marathon runners — had ten-fold increases in that metabolite after the race.” However, there’s more to exercise than what this study presents. Knowing what type of exercise creates the greatest beneficial biochemical changes can make a huge difference in your health. Dr. The science of exercise has come a long way over the past decades. How Exercise Changes Your Biochemistry Increase Your Exercise Benefits by Ditching Traditional Aerobic Cardio The NEW Peak Fitness Program Dr. Benefits of Peak Fitness Exercises
Circuit Training: Get Crushed - Muscle Blasting, Fat Burning Inferno Get Crushed: Muscle Blasting, Fat Burning Inferno On most days you head to the gym and ‘do the right thing’. You take out your training log, follow the reps and sets, add a little more weight than last week and walk out the door feeling pretty darn good about yourself. Other days, you’re not quite ‘feeling it’ and you spend less time bulking up and more time chatting up the former pro football cheerleader at the squat rack. Hey, it happens. Then there are some days you just walk into the gym feeling extra pumped and super focused. Lucky for you, we’re here to help. There’s a famous saying which states “what gets measured, gets managed”. Complete the circuit below in as little time as possible resting only as needed. A1) Conventional Deadlift3 sets x 6 reps A2) Barbell Push Press3 sets x 9 reps A3) Wide-Grip Pull-ups3 sets x 12 reps B) Run1 mile
Outdoor adventure sports newsletter | Home Minutes a Day: How Stretching Improves Your Physical Wellness by Jeremiah Johnson Stretching in an instinctive movement and one we see in not only our physical behaviors but in the observation of animals. Looking more closely at our domesticated pets, we see this as a biological response that is ingrained in animals. As a result, they are more agile predators, with better balance and better muscular coordination. Why is this movement ingrained in animal’s natures? Stretching is a form of gentle massage for your major muscle groups and important to do before you exercise for the same reasons. Don’t become confused: stretching is not the same as warming up or cooling down, but you can combine elements of stretching with both of those to obtain good results. Static stretches involve flexing or extending the body part and enabling the stretch to occur gradually and carefully.Dynamic stretching is more akin to what we talked about with waking up in the morning…a combination of stretching, extension, and massage. How To Effectively Stretch
Home BETTER MOVEMENT Reddit and the Marathon Bombers: The Wise Way to Crowdsource a Manhunt After Reddit’s attempt to find the Boston Marathon bombers turned into a major failure (for which Reddit’s general manager Erik Martin publicly apologized Monday), the over-all conclusion seems to be that the whole experiment was misguided from the start, and that the Redditors’ inability to identify the Tsarnaev brothers demonstrates the futility of using an online crowd of amateur sleuths to help with a criminal investigation. Or, as the Times’s Nick Bilton put it, “It looks as if the theory of the ‘wisdom of crowds’ doesn’t apply to terrorist manhunts.” That proposition may be true. You can certainly fault the Redditors for not recognizing the limits of their own knowledge and for jumping to conclusions (even if a good deal of that jumping was done by the national press). Of course, saying that official investigators also mess up is hardly a ringing endorsement of crowdsourced sleuthing. It doesn’t have to work this way, though. Photograph: F.B.I.
Exercise 10 min a day to live longer Even as little as 75 minutes a week of physical activity can extend your life by nearly two years, according to U.S. researchers who found some benefits regardless of body weight. The study by Steven Moore of the U.S. National Cancer Institute and his co-authors also suggests that regular activity would boost life expectancy even more. The researchers pooled data on 650,000 men and women aged 40 and older in Sweden and the U.S. who reported their activity levels. The findings show that 75 minutes a week — or just over 10 minutes a day — was associated with 1.8 years of added life expectancy, compared to getting no leisure-time activity. As well, brisk walking for 450 minutes a week, just over an hour a day, was associated with living 4.5 years longer. The researchers in the study in PLOS Medicine hope the findings convince sedentary people that even a modest physical activity program can boost health. Investigators also considered weight categories: Intensity rule of thumb
Bring Back the Mile : Home Don’t Jog, It’s Too Dangerous: Part 2 Dr. DeVany’s title quote has haunted me for years; I typically ponder the significance of this deadpan assertion during my morning jog. “Come on, this can’t be dangerous, can it?” I assert that my morning jog helps me enjoy nature, clear my mind for the impending busy day in front of a screen or microphone, and seemingly contributes to both my fitness base and my health. But only if I go slow! That is the revelation I have come to appreciate over decades of devoted endurance training. This article details how I destroyed my health during a six-month binge of high volume aerobic exercise (playing Speedgolf, where you run around five miles while playing 18 holes as fast as possible) after a long layoff from real training. In Case You Missed It: Don’t Jog, It’s Too Dangerous (Part 1) Here are some ideas to trade steady state cardio sessions for sessions that deliver broader fitness benefits and are more fun, more challenging, and more rewarding. What to Do Instead of Steady State Cardio
The best workout songs and playlists for your running pace - jog.fm "Don't Jog, It's Too Dangerous." Evolving Your Cardio for More Benefit, Less Risk Mark’s Daily Apple veterans are familiar with one of the most controversial and impactful posts ever published to the site, Mark’s 2007 treatise called A Case Against Cardio. The article changed my life and caused me to rethink many of the flawed assumptions about endurance training that have been indoctrinated into conventional stupidity for decades. Follow up posts like this one dig deeper into the do’s and don’ts of cardiovascular exercise, as does the Primal Endurance book and online multimedia education program. The title of this article is a quote from Paleo movement pioneer Dr. This post will provide an update on the mounting science suggesting that steady-state cardio need not, and probably should not be the centerpiece of your fitness endeavor. Spoiler alert: I’m going to suggest you take your typical steady state jogging session at a chosen pegged heart rate and add some walking (gasp!) High Jump as an Eye Opener Risks of Overtraining Endurance as a Once-in-a-while Endeavor Dr.
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