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The Impact of Exercise on Bone Density and Overall Wellness

Simon Knez — Thu, 19 Dec 2024 17:38:46 +0000

Introduction

Are you looking to improve your bone density and overall wellness? Look no further than the power of exercise. Exercise has long been touted for its many health benefits, from boosting cardiovascular health to increased muscular strength and reducing stress. But did you know that it can also significantly impact your bone strength and density?

This article will explore the connection between correct Exercise and bone density, uncovering how physical activity can help build stronger bones and promote better overall health. We will delve into the science behind how exercise stimulates bone growth and discuss the exercises most effective for improving bone density.

Whether you’re a fitness enthusiast or looking to incorporate more movement into your daily routine, this article will provide valuable insights and practical tips for managing your bone health.

The importance of bone health

Our bones play a vital role in our overall health and well-being. They provide the structural framework that supports our bodies, protects our vital organs, and facilitates movement. Strong, dense bones are essential for maintaining physical function, preventing injuries, and reducing the risk of osteoporosis.

Improved metabolic health

Healthy bones also contribute to our metabolic health by serving as a reservoir for essential minerals like calcium and phosphorus. When these minerals are depleted, the body can draw from the bones, which can lead to a weakening of the skeletal structure over time [1]. Maintaining optimal bone health is therefore crucial for maintaining overall health and reducing the risk of age-related bone diseases [2], [3].

Prevent pain, fractures, and disability

Neglecting our bone health can have serious consequences, including an increased risk of fractures, chronic pain, and even disability. By prioritizing bone health through lifestyle choices like proper nutrition and regular exercise, we can take proactive steps to safeguard our long-term well-being and enjoy a higher quality of life as we age. Understanding the importance of bone health is the first step in taking charge of our physical vitality and longevity.

Understanding bone density

Bone density, also known as bone mineral density (BMD), refers to the amount of bone mineral (primarily calcium and phosphorus) present in a given volume of bone. It is a key indicator of bone health and strength, as higher bone density is associated with a lower risk of fractures and osteoporosis [4].

Measuring bone density

Bone density is typically measured using a dual-energy X-ray absorptiometry (DXA) scan, which provides a detailed assessment of the bone mineral content in specific body areas, such as the spine, hips, and forearms. The results of a DXA scan are then compared to a reference population to determine an individual’s bone density status, typically classified as normal, low (osteopenia), or low enough to be considered osteoporosis.

Bone density is an essential marker of long-term health

Understanding your bone density is crucial for monitoring your bone health and identifying potential issues early on. Low bone density can result from various factors, including age, genetics, hormonal imbalances, and lifestyle choices. By regularly monitoring your bone density, you can work with your healthcare provider to develop a personalized plan to maintain or improve your bone health, ultimately reducing your risk of fractures and other bone-related complications.

Factors that affect bone density

Various factors, both within our control and beyond, influence bone density. Understanding these factors is essential for developing strategies to maintain and improve bone health.

Aging

One of the primary factors that affects bone density is age. For both men and women, bone loss accelerates after age 50 due to a gradual decrease in the body’s ability to replace old bone with new, dense bone.

Genetics

Genetics also plays a significant role in bone density. Individuals with a family history of osteoporosis or low bone density are at a higher risk of developing these conditions themselves.

Medical conditions

Additionally, certain medical conditions, such as hormonal imbalances, inflammatory disorders, and malabsorption syndromes, can negatively impact bone health.

Lifestyle

Lifestyle factors, such as diet, physical activity, and substance use, also profoundly impact bone density. A diet lacking essential nutrients like calcium, vitamin D, and protein can contribute to bone loss. At the same time, a sedentary lifestyle and smoking or excessive alcohol consumption can further exacerbate the problem[5]. Conversely, weight-bearing exercise and a balanced, nutrient-rich diet can help support strong, dense bones [6].

The role of physical activity in maintaining bone density

Regular physical activity is one of the most effective ways to maintain and improve bone density. Exercise, particularly weight-bearing and resistance-based activities, stimulates the body to build and strengthen bones, increasing bone mineral density.

Bone remodeling

The mechanism behind bone strengthening is known as “bone remodeling” [7]. When we engage in physical activity, the stress on our bones triggers a response from specialized cells called osteoblasts and osteoclasts. Osteoblasts build new bone, while osteoclasts break down old, weakened bone.

Exercise stimulates the activity of osteoblasts

Exercise helps tip the balance in favor of osteoblasts, leading to a net increase in bone density over time. This mechanism is triggered in two ways: through the direct impact on the bones (mechanical loading) and through muscular contractions that exert force on the bones.

Best activities for increasing bone density

The type of physical activity you choose can significantly impact the effectiveness of this bone-building process. Weight-bearing exercises, such as walking, running, and strength training, are particularly beneficial for bone health because they directly load the bones, stimulating the osteoblasts to work harder. In contrast, while good for cardiovascular health, non-weight-bearing exercises, like swimming and cycling, do not provide the same bone-strengthening benefits.

Correct Exercise stimulates bone density via two pathways

However, even amongst activities that promote bone density, there are better and worse examples. For best efficiency, physical activity should trigger the positive mechanisms through as many channels as possible, i.e., mechanical tensions and intense muscular contraction.

Correct Exercise avoids stressing the joints and ligaments

However, one should also avoid stressing other structures of the skeleton, especially the joints. Therefore, the best bone-density-building physical activity creates a high level of muscular tension in combination with heavy resistance while also avoiding strenuous and dangerous ranges of motion. Extreme ranges of motion put damaging pressure on the joints and ligaments, leading to aggravation and injuries. For that, the most fitting type of activity is correct Exercise [8], [9], [10]. By this, we mean an activity primarily focused on establishing a deep level of muscular fatigue [9]. Correct Exercise will efficiently, safely, and intensely fatigue your muscles, load your bones, and even challenge your cardiovascular fitness simultaneously [6], [11], [12].

Other lifestyle factors that contribute to bone health

While exercise is critical to maintaining bone health, it’s important to consider other lifestyle factors impacting bone density and overall skeletal well-being.

An animal-based diet contains essential elements

Diet plays a crucial role in supporting bone health. A diet rich in calcium, vitamin D, protein, and other essential nutrients, such as magnesium, phosphorus, and vitamin K, can help promote the formation and maintenance of strong, dense bones. Incorporating dairy and meat is especially beneficial as they provide all the mentioned nutrients in a better bioavailable form compared to plants. Animal-based proteins also contain collagen, one of the main building blocks of bones and joints [13]. Finally, animal proteins are also devoid of antinutrients, such as oxalates and phytates, that prevent calcium absorption[14], [15], [16].

Sugar intake can damage collagen proteins

Another important dietary aspect is sugar intake, which is the primary driver of advanced glycation end products (AGEs). High blood sugar levels accelerate the formation of AGEs, which damage proteins such as collagen, leading to issues like joint stiffness, skin aging, and an increased risk of chronic diseases like diabetes and cardiovascular conditions. Reducing sugar intake is crucial for minimizing AGE-related damage and maintaining overall health. As an interesting side note, fructose promotes AGE formation at a rate 7 to 10 times higher than glucose, making high-fructose diets particularly harmful.

Lower body weight reduces stress on the joints

Maintaining a healthy body weight is also important for bone density. Being underweight can decrease bone mass, while being overweight can put additional stress on the bones, increasing the risk of fractures. Achieving and maintaining a balanced, nutrient-rich diet and engaging in regular physical activity can help you maintain a healthy weight and support your bone health.

Smoking and alcohol can negatively impact bone density

In addition to diet and exercise, lifestyle factors such as smoking, excessive alcohol consumption, and certain medications can also negatively impact bone density. Quitting smoking, limiting alcohol intake, and discussing any concerns with your healthcare provider can help mitigate these risks and support your overall bone health.

Protein Rich Meal

A diet rich in protein provides the building blocks for bone repair and collagen production, strengthening bone density.

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Sugary Snacks

Excess sugar accelerates AGE formation, weakening collagen and reducing bone resilience over time.

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Smoking

Smoking inhibits calcium absorption and reduces bone-forming cell activity, leading to weaker bones.

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Obesity

Excess weight stresses joints and can lead to inflammation, negatively impacting bone density and joint health.

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Malnourishment

Nutrient deficiencies hinder bone repair and mineralization, increasing the risk of fractures and osteoporosis.

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The connection between bone density and overall wellness

The health of our bones is closely linked to our overall well-being and quality of life. Strong, dense bones reduce the risk of fractures and other bone-related complications and contribute to various physical and mental health benefits.

Prevent fractures and accidents

Maintaining optimal bone density can help prevent the development of osteoporosis, a condition characterized by a significant loss of bone mass and strength. Osteoporosis can lead to an increased risk of debilitating fractures, particularly in the spine, hips, and wrists, which can result in chronic pain, disability, and a reduced ability to perform daily activities. Prioritizing bone health through exercise and other lifestyle factors can significantly lower your risk of these devastating outcomes [4].

Storage of minerals

Beyond the physical benefits, strong bones also play a vital role in supporting overall metabolic health. As mentioned earlier, bones serve as a reservoir for essential minerals like calcium and phosphorus, crucial for a wide range of bodily functions, from muscle contraction to nerve function. Maintaining healthy bone density can help ensure these minerals are readily available to support your overall well-being.

Tips for incorporating exercise into your daily routine

Incorporating exercise into your daily routine can be a game-changer for your bone health, but finding an approach that works for you and your lifestyle is important. Here are some tips to help you get started:

Focus on strength training

Prioritize weight-bearing and resistance-based exercises: Focus on activities that place a direct load on your bones, such as walking, jogging, strength training, and bodyweight exercises. These types of exercises are the most effective for improving bone density.

Start with the least you can do

Make it a habit: Aim to exercise regularly. Start with one correct Exercise workout consisting of 5 – 6 basic movements [17]. If you feel an urge, have extra time and energy to increase the workout frequency after eight weeks, add another workout. It can be the same as the first one, or you can add new movements, split them by body parts, etc [18].

Add other types of physical activities if desired

Alternatively, instead of an additional workout, you can add another activity, such as hiking, running, climbing, or any other sports you are intrigued by. However, we advise keeping at least one weekly session for correct Exercise, as most health benefits come from that. Other activities are more as a way to enjoy your newly gained strength by being active.

Seek professional guidance for maximum efficiency

Finally, seek guidance from a fitness professional: Consider working with a personal trainer or physical therapist, especially if you have any pre-existing conditions or concerns about your bone health. They can help you develop a safe and effective exercise program. While physical activity is needed, doing it wrong or increasing your injury rate will not bring the desired benefits and can prevent you from being active in the future.

By making exercise a regular part of your lifestyle, you can take proactive steps to build and maintain strong, healthy bones, ultimately supporting your overall well-being and quality of life.

Common misconceptions about exercise and bone health

Despite the well-established benefits of exercise for bone health, some common misconceptions can prevent people from taking advantage of this powerful tool. Addressing these misconceptions is important to help individuals make informed decisions about their bone health.

Any kind of physical activity improves bone density

One common misconception is that only high-impact exercises, such as running and jumping, are effective for improving bone density. While these types of exercises can indeed be beneficial, they are not the only effective options. Weight-bearing exercises, such as strength training, have a more significant impact on bone health, and are even more suitable for individuals with certain physical limitations or concerns. Especially correct Exercise, where the focus is on establishing deep muscular fatigue, as time efficiently and safely simultaneously.

Exercise is only for the young

Another misconception is that exercise is only important for younger individuals and that elderly should perform low-impact physical activities. Exercise remains crucial for maintaining bone density and preventing lifelong osteoporosis. Regular physical activity becomes even more important as we age to offset the natural decline in bone mass. For that reason, it is much more important to include correct Exercise as your long-term health strategy, as it is the safest and most efficient approach to improve and maintain your overal wealth and fitness [11].

Low bone density can not be mitigated

Finally, some believe that exercise is too late if they’ve already been diagnosed with low bone density or osteoporosis. This is a myth. Even those with existing bone health issues can benefit from tailored exercise programs that help slow or even reverse bone loss, reducing the risk of fractures and other complications. Moreover, even if bone density can not be improved, increasing muscle strength alone can already mitigate the side effects of these conditions, as stronger muscles provide better support for weakened bones, improve balance, and decrease the risk of falls.

Conclusion

Your bone health is a crucial component of your overall well-being, and exercise is one of the most powerful tools you have at your disposal to maintain and improve it. By incorporating a variety of weight-bearing and resistance-based activities into your routine, you can stimulate the natural bone remodeling process, leading to stronger, denser bones that will support your physical function and reduce your risk of age-related bone diseases.

Remember, bone health is not just about preventing fractures – it’s about supporting your overall metabolic health, reducing chronic pain, and maintaining your independence as you age. By taking a proactive approach to your bone health, you can enjoy a higher quality of life and feel empowered to take charge of your physical well-being.

References

[1] K. E. Naylor, P. Iqbal, C. Fledelius, R. B. Fraser, and R. Eastell, “The Effect of Pregnancy on Bone Density and Bone Turnover*,” J. Bone Miner. Res., vol. 15, no. 1, pp. 129–137, Jan. 2000, doi: 10.1359/jbmr.2000.15.1.129.

[2] M. J. Mitchell, M. A. Baz, M. N. Fulton, C. F. Lisor, and R. W. Braith, “Resistance training prevents vertebral osteoporosis in lung transplant recipients,” Transplantation, vol. 76, no. 3, p. 557, Aug. 2003, doi: 10.1097/01.TP.0000076471.25132.52.

[3] M. Wilhelm, G. Roskovensky, K. Emery, C. Manno, K. Valek, and C. Cook, “Effect of Resistance Exercises on Function in Older Adults with Osteoporosis or Osteopenia: A Systematic Review,” Physiother. Can., vol. 64, no. 4, pp. 386–394, 2012, doi: 10.3138/ptc.2011-31BH.

[4] K. G. Faulkner, “Bone Matters: Are Density Increases Necessary to Reduce Fracture Risk?,” J. Bone Miner. Res., vol. 15, no. 2, pp. 183–187, Feb. 2000, doi: 10.1359/jbmr.2000.15.2.183.

[5] K. D. Cashman, “Diet, Nutrition, and Bone Health12,” J. Nutr., vol. 137, no. 11, pp. 2507S-2512S, Nov. 2007, doi: 10.1093/jn/137.11.2507S.

[6] S. Knez, “Exercise Progress Part 2: Changes in Body Shape,” BrevisFit. Accessed: Dec. 08, 2021. [Online]. Available: https://brevis-fit.com/exercise-progress-part-2-changes-in-body-shape/

[7] L. J. Raggatt and N. C. Partridge, “Cellular and Molecular Mechanisms of Bone Remodeling *,” J. Biol. Chem., vol. 285, no. 33, pp. 25103–25108, Aug. 2010, doi: 10.1074/jbc.R109.041087.

[8] S. Knez, “Defining Exercise: The Intensity – Safety Quadrant,” BrevisFit. Accessed: May 30, 2021. [Online]. Available: https://brevis-fit.com/the-intensity-safety-quadrant/

[9] S. Knez, “Defining Exercise: Theoretical Concepts,” BrevisFit. Accessed: Apr. 21, 2023. [Online]. Available: https://brevis-fit.com/defining-exercise-theoretical-concepts/

[10] S. Knez, “Weight lifting or Exercise. Which do you do? – BrevisFit.” Accessed: Jan. 17, 2022. [Online]. Available: https://brevis-fit.com/weight-lifting-or-exercise-which-do-you-do/

[11] S. Knez, “Exercise Progress Part 1: Our Guide For Long Term Success – BrevisFit.” Accessed: Dec. 06, 2021. [Online]. Available: https://brevis-fit.com/exercise-progress-p1/

[12] S. Knez, “Exercise progress part 3: Muscular Strength,” BrevisFit. Accessed: Apr. 01, 2022. [Online]. Available: https://brevis-fit.com/exercise-progress-part-3-muscular-strength/

[13] S. Viguet-Carrin, P. Garnero, and P. D. Delmas, “The role of collagen in bone strength,” Osteoporos. Int., vol. 17, no. 3, pp. 319–336, Mar. 2006, doi: 10.1007/s00198-005-2035-9.

[14] E. Frossard, M. Bucher, F. Mächler, A. Mozafar, and R. Hurrell, “Potential for increasing the content and bioavailability of Fe, Zn and Ca in plants for human nutrition,” J. Sci. Food Agric., vol. 80, no. 7, pp. 861–879, 2000, doi: 10.1002/(SICI)1097-0010(20000515)80:7<861::AID-JSFA601>3.0.CO;2-P.

[15] A.-S. Sandberg, “Bioavailability of minerals in legumes,” Br. J. Nutr., vol. 88, no. S3, pp. 281–285, Dec. 2002, doi: 10.1079/BJN/2002718.

[16] B. F. Harland, “Dietary Fibre and Mineral Bioavailability,” Nutr. Res. Rev., vol. 2, no. 1, pp. 133–147, Jan. 1989, doi: 10.1079/NRR19890011.

[17] S. Knez, “Maximize Your Workout Efficiency with Compound Exercises,” BrevisFit. Accessed: Jun. 16, 2024. [Online]. Available: https://brevis-fit.com/maximize-your-workout-efficiency-with-compound-exercises/

[18] S. Knez, “Exercise Frequency – The most adaptive part of our Exercise program,” BrevisFit. Accessed: Jan. 09, 2024. [Online]. Available: https://brevis-fit.com/exercise-frequency/

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Stay Safe and Get Fit: A Beginner’s Home Workout Safety Guide

Simon Knez — Tue, 20 Aug 2024 15:36:13 +0000

Introduction

Starting a home workout journey is an exciting step toward improving your fitness and overall well-being. Home workouts offer the convenience and flexibility to exercise on your schedule, but they also require a strong focus on safety to prevent injuries and ensure long-term success. Creating a safe workout environment and understanding your body’s capabilities and limitations are crucial to an effective fitness routine.

Safety in home workouts is not just about avoiding accidents; it’s about optimizing your exercise regimen to achieve the best possible results. By prioritizing safety, you lay the groundwork for a sustainable fitness journey that keeps you motivated and injury-free. This approach empowers you to push your limits safely and effectively, allowing you to reap the full benefits of your efforts.

This guide will explore essential aspects of maintaining safety during home workouts. From setting up your workout space and choosing the right equipment to understanding the importance of warm-ups, proper form, and listening to your body, each section provides practical tips to enhance your home exercise routine. Following these guidelines can create a productive and enjoyable workout experience that supports your health and fitness goals.

Importance of Safety in Home Workouts

Before diving into a new exercise routine, it’s crucial to prioritize safety. Ensuring that your workouts are safe prevents potential injuries and sets the foundation for long-term success in reaching your fitness goals.

Creating a safe workout environment involves more than just having the right equipment; it’s about understanding your body’s capabilities and limitations. By focusing on safety, you’re laying the groundwork for a sustainable fitness routine that will keep you motivated and injury-free in the long run.

Safer workouts are more efficient workouts

Remember, safety is not a restriction but a tool to empower you in your fitness journey. By implementing safety measures from the start, you’re setting yourself up for success and ensuring you can enjoy the benefits of home workouts for years. A safe workout does not limit the potential benefits of exercise. A safer workout is a more effective workout. That is primarily because a safe workout allows you to fatigue your muscles most efficiently [1].

Common Home Workout Injuries and How to Prevent Them

While home workouts offer convenience and flexibility, they also have potential risks if safety measures are not taken seriously. Common injuries such as strains, sprains, and overuse injuries can occur when exercises are performed incorrectly or without proper precautions.

Injuries due to lack of control

Important to note is that the intensity of Exercise does not increase the chances of injury. What does lead to injuries within performing an activity is the amount of control over the resistance you can impose and the range of motion. Throwing the weights up and down and not avoiding extreme ranges of motion is the best predictor for injuries. With this, most of the force is on your joints and ligaments instead of the targeted muscles. This, in turn, leads to more work being required to fatigue the muscle sufficiently, meaning more and more load on those areas. This leads to an unproductive and injury-prone workout routine [2].

Accidents and falls

However, in addition to injuries that occur within the exercise movement due to incorrect form or a lack of control over the resistance, injuries can also occur due to unsafe tools, unstable surfaces, and reduced control over the movement. These injuries can, however, be much more severe than the injuries from the movements themselves. Therefore, avoid using unstable surfaces like bosu as they increase the chances of falls. Be careful with elastic bands and ensure they are not torn or damaged, as they can break apart when stretching them, hitting you in the process. When using a dumbbell or barbell, make sure the plates are locked into position, and if possible, use a safety rack to prevent being stuck under a heavy barbell.

Uneven muscular development

Finally, injuries can also occur over time. Overuse injuries, such as tendonitis or stress fractures, can result from repetitive movements without adequate rest or recovery. Be sure to fatigue all the body’s major muscle groups with equal focus and incorporate rest days. An efficient exercise program can achieve a lot with only 20 to 40 minutes per week. This frees up your time, increases your strength, and reduces the strain on your joints. With a routine we recommend and employ, all three causes of injuries can be mostly eliminated.

Preparing Your Workout Space and Equipment

Setting up a designated workout space in your home is key to creating a conducive environment for safe and effective exercise. Choose an area with enough room to move freely and ensure that it is well-lit and adequately ventilated. Clear any obstacles or clutter that could pose a tripping hazard during your workout. However, a smart and efficient workout program only requires a little space. You need just sufficient room to move your body and limbs freely.

A home routine does not require sophisticated equipment

Initially, you can design a very efficient workout program relying on only body weight exercises. Later, you will need some equipment that increases the challenge. When it comes to equipment, quality and functionality are essential for both safety and performance. For home workouts with minimal equipment, rely on a good dumbbell set or quality resistance bands, or even better, get yourself towing straps and leverage static contractions. The latter will serve as cheap and very robust equipment, allowing you to provide unlimited resistance using the static contraction protocol.

Add non-slip mats and use padding for better movement control and comfort

Additionally, consider adding non-slip mats or padding to your workout space to prevent slips and cushion impact during high-intensity exercises. Properly setting up your space and choosing the right equipment creates a safe and supportive environment for your home workouts.

Remember, safety starts with preparation. By dedicating time to organize and equip your workout space, you invest in your health and well-being every time you step into your home gym.

Choosing the Right Exercises

Selecting the appropriate exercises for your fitness level is crucial in ensuring a safe and productive home workout. Whether you’re a beginner or have some experience with exercise, there are always principles that define a particular movement as more or less risky. There is no real benefit to choosing more complex technical exercises, no matter your experience level. Safe movements will always be the best choice, as they allow you to focus on the muscles, fatigue them efficiently, and avoid or prevent dangerous ranges of motion [5].

Focus primarily on basic compound exercises

Start by assessing your strengths, weaknesses, and any physical limitations you may have. Choose exercises that target multiple muscle groups and focus on movements that efficiently and safely target multiple synergistic muscle groups simultaneously, i.e., compound movements [8], [9]. A great first choice is movements like squats, rows, and different pressing forms.

Leverage isolation exercise

If you notice the targeted muscles lacking engagement, try adding isolation exercises. Here, you increase the physical and mental focus to only one muscle group, which helps you achieve deep levels of muscular fatigue faster and more efficiently. An excellent example of such movements targeting the neck, wrists, and calve muscles.

Target deep stabilizers without unstable surfaces

Finally, if you need to exercise the deep stabilizer muscles of the shoulders, hips, and ankles, avoid tools that reduce your stability, such as Bosu balls. Instead, prioritize exercises, allowing controlled and precise movements that fatigue that muscle group. Such movements include internal/external shoulder rotation, wall deadlifts, and hip ab- and ad- duction. However, avoid combining such movements with exercises targeting the superficial muscles. This only increases the danger of placing the load intended for the big and strong superficial muscles on the weaker stabilizer muscles. The deep stabilizers are not intended for load bearing and can, therefore, spasm if overloaded. Rather than that, perform the deep stabilizer muscles at the beginning of the workout and continue with your regular movements afterward.

Internal Shoulder Rotation

Internal shoulder rotations strengthen the deep stabilizer muscles of the shoulder joint.

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Resistance Band Pull-apart

The pull-apart exercise strengthens the deep shoulder stabilizers and the muscles of the middle back.

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Hip Abduction

Hip abduction strengthen the deep stabilizer of the hip, residing beneath the big superficial muscles of the glutes.

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Proper Form and Technique

Maintaining proper form and technique during home workouts is essential for maximizing results and preventing injuries. Each exercise has a specific set of movements and alignment cues that, when followed correctly, target the intended muscles and reduce strain on joints.

Keep in mind your body posture

Focus on posture alignment and core engagement throughout your workouts to ensure you’re working the right muscles and minimizing the risk of injury. If you need help with the correct form for a particular exercise, consider seeking guidance from online tutorials or fitness professionals, such as ourselves.

Avoid momentum

When performing strength training exercises, control the movement through the entire range of motion and avoid using momentum to lift weights. Especially at the beginning of your Exercise journey, focus on improving the technique and the mind-muscle connection. The better you can control and voluntarily engage the targeted muscles, the less resistance and special equipment you require [10], [11].

Remember, quality over quantity is key when it comes to exercise. Prioritize proper form and technique over the number of repetitions or amount of weight lifted to protect your body and achieve optimal results from your home workouts.

Warm-up and Stretching

Preparing your body with a proper warm-up and stretching routine is essential before your main workout. Warm-up exercises help increase blood flow to your muscles, making them more pliable and reducing the risk of injury during your workout.

Correct Exercise has a built-in warm up

However, this does not mean that a safe, efficient, and intense workout requires a dedicated warm-up routine, at least not when doing (correct) Exercise [2], [3], [4]. As mentioned above, a warm-up increases blood flow to the working muscles. When performing correct Exercise, we move slowly and under control and avoid dangerous ranges of motion [1], [5]. And most importantly, we are seeking to reach the point of momentary muscular failure as efficiently as possible [6]. This entails that we gradually fatigue the target muscles within a time interval of 60 – 120 seconds.

Only the last few seconds of a working set are of high-intensity

If the resistance is selected correctly, we should reach the point of failure within that interval. However, the first 75% of the Exercise is low-intensity, as we gradually fatigue our muscles to reach the point of failure i.e. the resistance is easy enough to exercise for at least 60 seconds continuously. Only when closing up to the point of momentary muscular failure it becomes challenging. So, a very big portion of the Exercise itself is the warm-up. Only the last 10 or 20 seconds are intense but much more meaningful. But at that time, we were also much weaker than at the beginning of the exercise set. And this makes it much harder to injure ourselves, as we are too weak to generate high amounts of force. Because of this protocol, no additional warm-up is required for a particular Exercise. Each set of exercises (and we recommend doing just one) already includes all the required warm-ups.

Correct Exercise focuses on maximum muscular fatigue instead of maximum performance

Correct exercise is in stark contrast to performing weight lifting, powerlifting, or CrossFit, where the goal is to overcome the heaviest resistance as fast as possible. There, we start from the beginning of each repetition with maximum intensity; however, this requires a separate warm-up routine. Besides being more time-consuming, these protocols are more injury-prone, as they rely on you being the strongest at each repetition. You are encouraged to produce and sustain as high of a force as possible. In contrast, correct Exercise strives to establish deep muscular fatigue as soon as possible, which makes the muscles too weak to injure you.

Add daily stretching if you have a stationary lifestyle

Stretching is not an essential part of an effective Exercise routine. However, if you have a stationary occupation, we recommend a daily stretching routine to offset the static postures and corresponding muscle tightness that occur because of them [7].

Cooling Down and Recovery

After completing your home workout, it’s essential to dedicate time to cooling down and supporting your body’s recovery process. A proper cooldown routine helps gradually lower your heart rate and prevent blood pooling in your muscles, reducing the risk of dizziness or muscle cramps. In the workouts we recommend, there are three aspects of cooling down.

Cool down while exercising by breathing

The first type of cooling happens within Exercise through breathing. However, there is no specific breathing technique you should adhere to. Breathing during Exercise should happen at a natural pace and on demand. The higher the intensity, the more breathing is required. Avoid holding your breath for the more intense sections of the exercise, i.e., closing to the point of momentary muscular failure. Avoid tensing your face or other muscles not intended to be worked at through the training. If possible, exercise in a climate-controlled environment.

Relax your muscles by gradually reducing the intensity at the end of the working set

The second is the period right after completing an exercise. You must reduce your exertion slowly and under control, not abruptly. In the case of dynamic repetitions, lower the resistance slowly and under control. Do not just let go of the dumbbells or the equipment as soon as you have reached momentary failure. If you leverage static contractions, apply the same principle. Rather than abruptly stopping to contract the muscles, release the tension and contraction force gradually to a relaxed state. After completing the exercise, take a moment to let your breathing normalize, and then continue to the next exercise. However, keep rest periods between exercises short, preferably under a minute for a more effective cardiovascular workout. This helps maintain an elevated heart rate and enhances cardiac perfusion [12, Para. The benefit of Exercise for heart health].

Stabilize your heart rate after the workout and enjoy your post-workout meal

Finally, after the workout, you should take a few minutes to break and let your breathing and heart rate normalize even further. This should take around 30–60 minutes. Later, you should have something to eat. In the first meal, focus on quality protein and sodium, but avoid too many calories. Specifically, since your digestion is not yet ready to work at its total capacity. Examples of good recovery meals can be eggs, meat, or a quality whey protein shake. After a couple of hours, you should proceed to have a meal that fits your appetite level. Focus here on quality protein, sodium, and fatty acids to aid recovery.

Remember, recovery is just as important as the workout itself. By cooling down properly and supporting your body’s recovery process, you’re setting the stage for continued progress and success in your fitness journey.

Listening to Your Body and Avoiding Overtraining

One of the most important aspects of staying safe during home workouts is listening to and respecting your body’s signals. Your body communicates through sensations such as muscle fatigue, discomfort, or pain, indicating when it’s time to push harder or ease off. Some of these signal are signs of exercise intensity, while others can denote an injury in the making. So distinguishing them is of crucial importance.

When performing exercise, we strive to achieve deep muscular fatigue. This will inevitably lead to discomfort in the muscles due to lactic acid build-up and increased blood flow. Some muscle groups are more prone to such sensations as they include more nerve connections. Still, the sensations of fatigue are normal and beneficial. Instead of avoiding them, try to embrace them and continue pushing through the discomfort.

However, pain in ligaments and joints, feeling deesy, and feeling lightheaded are not good signs. These sensations should not exist or at least become less noticeable as you go through your exercise program.

Finally, you should Exercise when you feel fresh, recovered, and in a positive state of mind. You should not need to drag yourself to do a workout. You should have a desire and eagerness to Exercise. The willingness to exert yourself and be physically active might not come naturally initially. However, we notice that following our exercise protocol, this improves over time as the physical capabilities improve.

Conclusions

Safety in home workouts is paramount to achieving long-term fitness goals without the risk of injury. You can create an effective and sustainable fitness routine by taking the necessary steps to prepare your workout space, choosing appropriate exercises, and maintaining proper form. Incorporating warm-ups, listening to your body, and prioritizing recovery further enhance your workout’s safety and efficacy.

The most important take-home message about the importance of safety in home workouts is that prioritizing safety is essential for preventing injuries and achieving long-term fitness success. A safe workout is more effective because it allows you to push your muscles to fatigue efficiently and sustainably. When preparing your workout space and equipment, ensure your workout area is spacious, well-lit, and free from hazards. Invest in quality, functional equipment such as dumbbells, resistance bands, or towing straps to enhance your workouts safely.

Warm-up exercises are crucial as they increase muscle blood flow, reducing injury risk. However, in BrevisFit’s protocol, the exercise itself serves as a warm-up, making dedicated warm-up routines unnecessary. Select safe, effective movements suitable for your fitness level and goals when choosing the right exercises. Focus on compound movements and, when needed, isolation exercises for efficient muscle engagement. Maintaining proper form and technique is vital for maximizing results and minimizing injury risk. Prioritize quality over quantity by focusing on controlled movements and proper alignment.

Common home workout injuries can be avoided by maintaining control over resistance and avoiding extreme ranges of motion. Use stable surfaces and undamaged equipment to minimize the risk of severe injuries. Listening to your body and avoiding overexertion is essential; pay attention to your body’s signals and avoid pushing through pain or extreme fatigue. Incorporate rest and recovery into your routine to allow for muscle repair and growth. Cooling down properly is also crucial; gradually reduce exertion and normalize breathing post-exercise. Support recovery with proper nutrition and adequate rest to prepare for future workouts.

Remember, safety is not about limiting your potential but enabling you to perform at your best consistently. A safe workout environment, proper techniques, and a mindful approach to exercise ensure that you can enjoy the numerous benefits of home workouts for years to come. Embrace safety as an integral part of your fitness journey, and you will be well on your way to a healthier, stronger, and injury-free lifestyle.

Literature

[1] S. Knez, “BrevisFit – Form Matters: The Science Behind Proper Exercise Form,” BrevisFit. Accessed: Jun. 13, 2024. [Online]. Available: https://brevis-fit.com/the-science-behind-proper-exercise-technique/

[2] S. Knez, “Weight lifting or Exercise. Which do you do? – BrevisFit.” Accessed: Jan. 17, 2022. [Online]. Available: https://brevis-fit.com/weight-lifting-or-exercise-which-do-you-do/

[3] S. Knez, “Defining Exercise: The Intensity – Safety Quadrant,” BrevisFit. Accessed: May 30, 2021. [Online]. Available: https://brevis-fit.com/the-intensity-safety-quadrant/

[4] S. Knez, “Defining Exercise: Theoretical Concepts,” BrevisFit. Accessed: Apr. 21, 2023. [Online]. Available: https://brevis-fit.com/defining-exercise-theoretical-concepts/

[5] S. Knez, “Exercise form – Guide for Safety and Efficiency,” BrevisFit. Accessed: May 09, 2022. [Online]. Available: https://brevis-fit.com/exercise-form-guide-for-safety-and-efficiency/

[6] S. Knez, “Exercise Intensity: The most important aspect of Exercise,” BrevisFit. Accessed: Jul. 28, 2021. [Online]. Available: https://brevis-fit.com/exercise-intensity/

[7] S. Knez, “Important Lifestyle Habits for Sedentary Individuals,” BrevisFit. Accessed: Jun. 19, 2024. [Online]. Available: https://brevis-fit.com/sedentery-lifestyle-habbits/

[8] S. Knez, “Single-joint versus multi-joint exercise – The big difference,” BrevisFit. Accessed: Apr. 01, 2022. [Online]. Available: https://brevis-fit.com/single-versus-multi-joint-exercise/

[9] S. Knez, “Maximize Your Workout Efficiency with Compound Exercises,” BrevisFit. Accessed: Jun. 16, 2024. [Online]. Available: https://brevis-fit.com/maximize-your-workout-efficiency-with-compound-exercises/

[10] J. Calatayud et al., “Importance of mind-muscle connection during progressive resistance training,” Eur. J. Appl. Physiol., vol. 116, no. 3, pp. 527–533, Mar. 2016, doi: 10.1007/s00421-015-3305-7.

[11] B. J. Schoenfeld and B. Contreras, “Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection,” Strength Cond. J., vol. 38, no. 1, p. 27, Feb. 2016, doi: 10.1519/SSC.0000000000000190.

[12] S. Knez, “How To Boost Your Heart Health Through Exercise,” BrevisFit. Accessed: Mar. 23, 2024. [Online]. Available: https://brevis-fit.com/how-to-boost-your-heart-health-through-exercise/

The post Stay Safe and Get Fit: A Beginner’s Home Workout Safety Guide appeared first on BrevisFit.

Maximize Your Workout Efficiency with Compound Exercises

Simon Knez — Mon, 20 May 2024 13:52:28 +0000

Introduction

Are you tired of spending hours in the gym without seeing your desired results? It’s time to upgrade your workout routine and maximize your efficiency with compound exercises. In this article, we’ll show you how to incorporate compound exercises into your fitness regimen and achieve more in less time.

Compound exercises are movements involving multiple muscle groups simultaneously. They engage multiple muscles simultaneously, allowing you to perform fewer exercises to cover your whole body. Whether you’re a beginner or an experienced gym-goer, compound exercises are here to take your workouts to the next level.

Compound exercises save precious time by working multiple muscle groups in one go. This helps you achieve your fitness goals more efficiently. Say goodbye to long, tedious workouts and hello to a more effective fitness routine.

Get ready to supercharge your fitness routine with the power of compound exercises. Say goodbye to long, boring workouts and hello to a more effective way of achieving your fitness goals. It’s time to start seeing the results you’ve been craving.

Compound exercises vs. isolation exercises

To understand the true value of compound exercises, it’s important to compare them to isolation exercises. As the name suggests, isolation exercises target specific muscles in the body. Examples of isolation exercises include bicep curls, tricep extensions, and leg extensions.

While isolation exercises have their place in a well-rounded fitness routine, they are not as efficient as compound exercises when it comes to maximizing your workout efficiency. This is because isolation exercises only work one muscle group at a time, meaning you must perform multiple exercises to train different muscle groups.

In contrast, compound exercises engage multiple muscle groups simultaneously, allowing you to work your entire body in a shorter time. This saves you time and ensures that you are training your muscles functionally and coordinated. Examples of compound exercises are rows, squats, and presses.

Barbell Front Squat

Front squat involves the muscles of the lower body, especially the thighs, glutes, hamstrings as well as the lower back and the abdominals.

Cable Stiff Leg Deadlift

Cable Stiff Leg Deadlift involve all the muscles of the posterior chain as well as the muscles of the upper back and forearms.

Resistance Band Overhead Shoulder Press

The overhead shoulder press involves the muscles of the shoulders, chest, triceps, as well as the upper back and the core involving the lower back and the abdominals.

Landmine Squat and Press

The landmine Squat and press is a combination of two multijoint movements. However, the local fatigue of each muscle is lesser compared to doing a separate squatting and shoulder press movement.

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Understanding the benefits of compound exercises

Compound exercises are multi-joint movements that engage multiple muscles at once. Instead of isolating specific muscles, these exercises engage more muscle groups simultaneously, improving efficiency as one exercise can replace multiple isolation ones [1].

Efficient use of time

One of the most significant benefits of compound exercises is their efficiency. With compound exercises, you can work multiple muscle groups simultaneously, achieving more in less time. Instead of spending hours at the gym performing isolation exercises, you can condense your workout by incorporating compound movements.

For example, instead of doing separate exercises for your chest, shoulders, and triceps, you can simultaneously fatigue all of those muscles performing a chest press. This allows you to save time while still effectively working these muscles.

Increased cardiovascular benefits

Because multiple muscles are involved in one movement, the cardiac requirements are higher than in isolation movements. This increases the cardiovascular system’s demand, leading to better cardiovascular benefits and improvements [2].

To challenge the cardiovascular system even further, you can perform compound movements one after another without resting in between. This is also known as circuit training. Combining this approach with the one-set-to-failure methodology, you can complete your workouts in as little as 10 minutes while fatiguing the whole musculature and cardiovascular system.

Avoiding dangerous ranges of motion

Regarding safety in the gym, compound exercises have a clear advantage over single-joint movements. Why? Because they naturally avoid the extremes of muscle and joint motion that can put you at risk for injury.

Here’s the deal: Compound exercises engage multiple muscles at once, which means they naturally limit the range of motion of each muscle involved. This built-in control helps prevent you from reaching those dangerous end points where injuries are more likely to occur.

Let’s break it down with an example. Take the bench press versus dumbbell flies. With the bench press, the movement primarily targets the chest, shoulders, and triceps, with the range of motion carefully controlled by the barbell’s position. This controlled movement pattern reduces the risk of overextension and potential injury to the shoulder joint.

Now, contrast that with dumbbell flies. In this exercise, the shoulders are placed in a vulnerable position when fully extended, increasing the risk of strain or injury. Without the built-in control of a compound movement, you’re more susceptible to pushing your muscles beyond their safe limits.

Compound exercises like the bench press are often hailed as safer alternatives to single-joint movements like the fly. Compound exercises help keep you safe while pushing your limits in the gym by naturally limiting the range of motion and avoiding potentially weak positions.

Chest Fly

A chest fly allows 180 degrees of movement around the shoulder joint. Especially at the fully extended position, a shoulder joint dislocation and a pec tear are much more likely.

Seated Chest Press

The chest press avoids the extreme stretching of the chest muscles as well as the exaggerated movement around the shoulder joint.

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Mitigation of sticking points

Compound movements are like your personal biomechanics coach in the gym, automatically adjusting the load to match your strength throughout each exercise. Here’s how it works:

Imagine you’re doing a bench press. As you lower the barbell to your chest and then push it back up, the leverage changes with each movement phase. At the bottom of the lift, your chest muscles are put under a higher load, but they are also in a strong position from which they can generate force. But as you lift the barbell toward a full extension, the exercise leverage improves, while the chest muscle shortens and is actually becoming less able to generate force.

This dynamic load adjustment is key to overcoming sticking points, those frustrating moments when you hit a wall in your lift due to biomechanical limitations. With compound movements, the weight is typically heaviest where you’re strongest—like at the midpoint of the lift—and lighter where leverage is less advantageous, such as at the bottom and top of the movement.

Compound movements help you power through sticking points and keep your gains moving forward by automatically matching the load to your strength throughout the range of motion. It’s like having a built-in spotter, ensuring you’re always lifting safely and effectively.

Increased calorie burn

Compound exercises aren’t just efficient – they’re calorie-burning powerhouses. Here’s why:

When you perform compound exercises, you’re not just targeting one muscle group but engaging multiple muscles at once. This means your body must work harder to stabilize and coordinate the movement, resulting in a higher calorie burn than isolated exercises.

Think about it: With every rep of a compound movement, you’re demanding more from your muscles and metabolism. Your body works overtime to keep up with the complex movement patterns, leading to an increased metabolic demand that translates to more calories burned.

This elevated calorie burn is great for torching fat and improving overall cardiovascular fitness. By pushing your body to work harder during compound exercises, you strengthen your heart and lungs and boost your endurance—all while shedding those extra calories.

Improved muscle coordination and balance

Compound exercises are like the ultimate coordination workout for your muscles. Here’s why:

When you do compound movements, you’re not just working one muscle group but several at once. This teaches your body to move as a team, improving coordination and balance.

Take the deadlift, for example. It targets several muscles, including your glutes, hamstrings, and lower back. You’re training your body to use these muscles together by doing deadlifts regularly, spreading the workload evenly.

And here’s the best part: When your muscles learn to work together better, it’s not just about lifting weights. It’s about being more stable and coordinated, from carrying groceries to playing sports.

Versatility and variety

Compound exercises offer various movement variations, providing versatility and variety in workouts without special equipment. You can modify the exercise protocol, range of motion, and repetition speed on many bodyweight exercises to provide adequate resistance and intensity. This can be more challenging for many isolation exercises, except when performing static contractions and no-external load training.

For example, a basic compound exercise like the push-up can be modified to increase or decrease difficulty. To adjust the intensity, you can perform push-ups on an incline or decline or use resistance bands or weights to increase the challenge. This versatility allows you to challenge your muscles and prevent workout plateaus and boredom of performing the same routine.

How to incorporate compound exercises into your workout routine

Now that you understand the benefits and science behind compound exercises, it’s time to learn how to incorporate them into your workout routine. Whether you’re a beginner or an experienced gym-goer, there are several ways to introduce compound exercises and maximize your workout efficiency.

Compound exercises should be prioritized in your training program. Instead of isolation exercises, begin your workouts with compound movements that target multiple muscle groups. This will ensure that you work your muscles efficiently. Add the end, you can add isolation movements to target specific areas.

When selecting compound exercises, choose those that target the major muscle groups in your body. This includes exercises like squats, deadlifts, bench presses, overhead presses, rows, and pull-ups. Focusing on these compound movements allows you to train your entire body and achieve a well-rounded physique.

Consider incorporating supersets and circuit training into your routine to maximize your workout efficiency further. Supersets involve performing two or more exercises back-to-back without rest, while circuit training involves performing a series of exercises in a circuit format. Both techniques allow you to work different muscle groups consecutively, saving time and increasing the intensity of your workouts.

Best compound exercises

Squats

Squats are a fundamental compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core muscles. They are incredibly versatile and can be performed using various equipment, such as barbells, dumbbells, using your body weight or even with static contraction protocol by just holding a deep squat position for as long as you can.

To perform a squat, start with your feet shoulder-width apart. Keep your chest up, engage your core, and lower your body by bending at the hips and knees. Pushing your buttocks back while simultaneously bending the knees is important to engage more of the posterior. Strive to prevent forward movement of the knees. To limit pressure on the knees, you should actively try to keep them distanced away from your toes.

Once you reach (roughly) parallel position, you slowly reverse the direction of the movement, push through your heels, and slowly return to the starting position.

Deadlifts

Deadlifts are another powerful compound exercise primarily targeting the glutes, hamstrings, and lower back. They also engage the core, upper back, and grip strength. Deadlifts can be performed with a barbell, dumbbell, or kettlebell, as well as with a towel strap and in a static fashion.

Start with your feet hip-width apart and the barbell in front of you to perform a deadlift. Bend at your hips and knees, keeping your back straight, and grip the barbell with an overhand or mixed grip.

Drive through your heels and stand up, extending your hips and knees. Lower the barbell back to the floor with control. Similarly to squats, push the buttock backward to put the load on the posterior and avoid pressure on the knees.

Horizontal Chest press

The horizontal chest press is a compound exercise that primarily targets the chest, shoulders, and triceps. The essence of the horizontal chest press is that you perform the pressing motion in the horizontal direction away from the torso. This is best performed lying on the back, seated, or in the push-up position.

Performing it in a seated or push-up position also engages the core muscles (abdomen and lower back) and the shoulder stabilizers. You can perform the horizontal chest press using a barbell, dumbbell, or bands, with body weight only or with a towel, and leveraging the static contraction protocol.

When performing the horizontal chest press, it is important to pull your shoulder blades down (shoulder depression) and backward (shoulder retraction). Your hands should be slightly wider than shoulder-width apart. Keep your elbows at a 45-degree angle while performing the movement. Avoid overstretching your chest and shoulders at the bottom and locking out the elbows at the top of performing the exercises dynamically.

Pull up or pull down

Pull-downs or pull-ups are an effective compound exercise for targeting the back, biceps, and shoulders. They also engage the core and grip strength. Pull-ups can be performed using a pull-up bar or assisted with resistance bands.

To perform a pull-up, grip the bar with your palms facing away, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended. Pull your body up towards the bar, leading with your chest, until your chin is above the bar. Lower yourself back down with control.

Keep your scapula engaged when lowering to the starting position and prevent falling out of the retracted position. This will limit the range of motion and prevent overloading the scapula’s weak stabilizers (weak compared to the bigger muscles of the shoulders, arms, and upper back).

Horizontal Row

The horizontal row is a fundamental strength training exercise that primarily targets the upper back muscles, including the latissimus dorsi, rhomboids, and middle trapezius while engaging the biceps and rear deltoids to a lesser extent. This exercise can be performed using various equipment, such as a barbell, dumbbells, resistance bands, or a cable machine, as well as statically in a seated position and with a towel.

Start by standing or sitting with a straight back, shoulders pulled back and down in a retracted and depressed position, and core engaged for stability. Grasp the chosen equipment with an overhand grip, slightly wider than shoulder-width apart, ensuring the wrists remain neutral.

Initiate the movement by pulling the equipment towards the body, driving the elbows back in a controlled manner while keeping the shoulders tucked into the retraction and depression. Focus on squeezing the shoulder blades together at the peak of the contraction to fully engage the target muscles.

Throughout the movement, maintain a neutral spine position, avoiding arching or rounding of the back. Keep the chest lifted and the chin tucked, with the gaze directed forward. Similarly to the pull-up, this limits the range of motion and keeps the tension on the big muscles of the shoulders, arms, and upper back.

Vertical shoulder press

The overhead press is a compound exercise that primarily targets the shoulders and engages the triceps and upper back. It helps improve shoulder strength, stability, and overall upper body power. You can perform the overhead press using a barbell, dumbbell, dedicated machine, or statically with a towel or towing strap.

To perform an overhead press, start with the weights at shoulder height, palms facing forward. Keep your shoulders depressed downwards throughout the movement. It is also important to keep your torso straight and avoid leaning backward. Press the weights directly overhead, but avoid locking out your arms. Lower the weights back down to shoulder height with control. Performing the vertical shoulder press in a standing position more intensely involves the core muscles (abdominal and lower back). However, it does encourage issues and injuries of the lower back due to the tendency to lean backward.

Conclusions

Incorporating compound exercises into your workout routine is a game-changer for maximizing efficiency and achieving your fitness goals. Working multiple muscle groups simultaneously saves time, burns more calories, and builds functional strength. In summary, compound exercises are a powerful tool for maximizing workout efficiency. Incorporating these multi-joint movements into your fitness routine can save time, increase intensity, and improve your workouts’ safety and efficiency. So, why wait? Start incorporating compound exercises into your workouts today and take your fitness journey to new heights!

Literature

[1] S. Knez, “Single-joint versus multi-joint exercise – The big difference,” BrevisFit. Accessed: Apr. 01, 2022. [Online]. Available: https://brevis-fit.com/single-versus-multi-joint-exercise/

[2] S. Knez, “How To Boost Your Heart Health Through Exercise,” BrevisFit. Accessed: Mar. 23, 2024. [Online]. Available: https://brevis-fit.com/how-to-boost-your-heart-health-through-exercise/

The post Maximize Your Workout Efficiency with Compound Exercises appeared first on BrevisFit.

How To Boost Your Heart Health Through Exercise

Simon Knez — Tue, 13 Feb 2024 17:59:09 +0000

Introduction

In today’s fast-paced world, prioritizing heart health is often overlooked. Yet, with the proper Exrecise program, you can journey to a stronger, healthier heart. Correct physical activity is critical to reducing the risk of heart disease. It also helps improve circulation, oxygen utilization, and muscular strength.

At BrevisFit, we are passionate about empowering individuals to take control of their health. And our mission is to guide you through this process. Our custom workout advice can help you adopt a heart-healthy lifestyle without difficulty. And it is regardless of your fitness level, whether you’re a fitness enthusiast or a total novice.

Similar to muscles, a healthy heart is a strong heart. With a stronger heart, you nourish your body more efficiently, leading to less stress on the heart itself. Another similarity with muscles is how we strengthen the heart: with precision and focus on the aspects needed to stimulate an improvement. Luckily, a correct approach to Exercise already includes the stimulus required for a stronger heart.

Understanding heart health and its importance

The heart is a vital organ that pumps blood throughout the body. It delivers essential nutrients and oxygen to various tissues and organs. A continuous circulation of oxygen-rich blood in the heart occurs through a network of arteries and veins. It ensures the delivery of nutrients while removing waste products. This relentless pumping action sustains life by maintaining the body’s vital functions. At the same time, it supports the proper functioning of organs and tissues. The heart is a muscle that works nonstop. For that, a constant supply of energy is required, which is why the heart’s primary energy source is fat [1].

The benefit of Exercise for heart health

Regular physical activity provides several benefits for cardiovascular wellness. Aerobic exercises, including walking, jogging, swimming, and cycling, can boost heart health. These activities elevate the heart rate, promoting increased blood flow and oxygen delivery. While an increased heart rate improves cardiovascular function, the main factor driving long-term improvements in heart health is the increase in stroke volume—the amount of blood the heart pumps out in a single beat.

The benefit of Exercise comes from improved Cardiac Perfusion

Cardiac perfusion is the rate at which the heart muscle gets filled with oxygen [5, p. 51]. This aspect is the most crucial element for heart health per se. To improve cardiac perfusion, we need to improve the amount of blood delivered in a single beat – the stroke volume. This is done by making the heart push as much blood in a single beat. When stroke volume increases, more blood gets pumped out of the heart every beat. This means that an improved stroke volume leads to better nourishment and oxygenation of our whole body. This also means that the heart needs to work less. An improvement in that department can be easily observed with a decrease in the resting heart rate. Therefore, a stronger heart worns out slower.

Aerobic activities prevent direct improvement of stroke volume

The primary aim of steady-state aerobics is to sustain an elevated heart rate, contributing to cardiovascular fitness. However, constant higher heart rates may reduce diastolic filling time, potentially limiting stroke volume. This relationship aligns with the Frank-Starling law, stating that the force of cardiac muscle contraction is directly proportional to its initial length. As blood volume (preload) entering the heart increases, the myocardium stretches, leading to a more forceful contraction during systole [6]. Consequently, a shorter interval between heartbeats, as often seen in steady-state activities, may limit the volume of blood entering the heart chamber, potentially affecting the intensity of contractions. For that reason, so called aerobic activity actually limits the potential hearth health associated benefits of physical activity.

On the extreme end, adherence to prolonged steady-state activity has been associated with potential issues such as premature ventricular contractions, atrial fibrillation, and coronary artery calcifications [7], [8]. However, these concerns are typically linked to extreme durations rather than the moderate and controlled steady-state exercises commonly recommended for cardiovascular health. While we do not assert that steady-state activity leads to heart problems when done in moderation, we want to emphasize the indirectness of targeting stroke volume through such activities. More time-efficient and joint-safe approaches exist for this aspect, particularly in the form of correct Exercise, which includes inducing deep muscular fatigue.

The importance of the venous pump

The importance of the venous pump cannot be overstated when considering myocardial perfusion and overall heart health. Central to this concept is the significance of stroke volume in ensuring an optimal blood supply to the heart muscle. Therefore, activities aimed at promoting heart health should prioritize the enhancement of stroke volume.

Engaging in steady-state exercises that maintain a consistent heart rate is particularly beneficial, as it facilitates the efficient filling of the heart chambers and promotes smooth circulation. This is intricately tied to the functioning of our cardiovascular system, where the heart pumps oxygenated blood into the arteries during systole. However, the heart cannot autonomously draw deoxygenated blood from the veins. Deoxygenated blood is retrieved through a dynamic process involving muscle contractions and venous valves, aka. The venous pump.

Muscle contractions, acting as a venous pump, are vital in pushing deoxygenated blood back towards the heart. The interaction between these muscle contractions and the venous valves is crucial. Venous valves, strategically positioned within the veins, ensure a unidirectional flow by preventing backward movement of blood. During muscle contractions, these valves open, allowing deoxygenated blood to flow efficiently towards the heart.

The venous pump encapsulates the entire mechanism of muscle-venous valve interaction, illustrating its pivotal role in maintaining proper circulation and supporting myocardial perfusion. Understanding and incorporating activities that optimize the venous pump contribute significantly to heart-healthy practices.

Exercise directly improves the venous pump

Exercise plays a vital role in improving the venous pump. The more blood the heart receives, the more efficiently it pumps out. This process, crucial for enhancing stroke volume, is targeted very effectively with correct Exercise. Exercise optimizes the squeezing of deoxygenated blood by engaging and fatiguing skeletal muscles. Through intense muscle contraction and constant tension, squeezing deoxygenated blood is highly enforced, thus mimicking the dynamics of the venous pump. This approach contrasts with steady-state aerobic activities, where the heart rate is elevated (too much), and the intensity of muscular contraction is low. Correct exercise does the opposite. It keeps the heart rate at a lower pace but intensifies the muscular contractions. Thus, it becomes a more focused and potent strategy for optimizing the venous pump and supporting overall cardiovascular health.

Exercise does increase the heart rate as well

Correct Exercise not only improves the venous pump but also brings advantages through an increased heart rate, even during slow and controlled movements. The heart rate is notably heightened when engaging larger muscle groups like the back, shoulders, and lower body. This effect is particularly pronounced when performing exercises consecutively in rapid succession.

Other benefits of exercise related to heart health

Exercise also aids in weight management, reducing the strain on the heart. Maintaining a healthy weight prevents obesity and metabolic syndrome. These health issues can damage the heart. Exercise helps manage blood sugar, cholesterol, and blood pressure. Finally, strength training enhances the body form. And at the same time, it reduces fatigue from daily physical stressors [9]. These combined benefits create an environment conducive to heart health and well-being.

Creating an exercise plan for heart health

Developing an exercise plan for optimal heart health requires just 20 minutes per week if your primary focus is on health and longevity. Prioritizing muscle fatigue through intense contractions in key muscle groups is crucial. Incorporating exercises such as squats, rows, and presses forms an excellent foundation for enhancing your cardiovascular system. Emphasize constant tension, aiming each exercise to last 60 to 120 seconds. Select 1 to 2 exercises for each major muscle group, performing them consecutively for maximum effectiveness.

This approach offers dual benefits for heart health: an increased heart rate akin to typical aerobic activities and improved stroke volume. Beyond muscular size and strength gains, this regimen delivers heart-related advantages. In time constraints, prioritize correct Exercise initially. While aerobic workouts are beneficial, focusing on 20 minutes of intensive Exercise yields optimal results. For those finding extensive jogging impractical, this condensed routine proves highly beneficial. Additionally, be mindful that prolonged steady-state activity may lead to injuries and joint pain, potentially hindering your ability to engage in any physical activity, including correct Exercise.

Monitoring your progress and making adjustments

As you embark on your journey to improve your heart health through exercise, it requires monitoring and adapting. Keeping track of the key indicators is a critical step on this journey. Your heart rate, exercise duration, and perceived exertion during daily activities and workouts. One common remark if you are new to exercise is the so-called exercise-induced headache. It shows your venous pump struggling to meet increased blood supply demand.

Exercise Induced Headache

Exercise headaches happen when your muscles squeeze hard during a workout and need more blood to keep up. When working out intensely, your veins, like blood vessels, have a tougher time sending blood back to your heart. This causes the blood to gather around your head and neck, creating extra pressure in the nearby arteries. The increased pressure helps your heart do a better job of pumping blood.

Imagine it like this: when you’re giving your all during a workout, your heart is pumping faster, and at the same time, your muscles are squeezing tightly. This momentary squeeze slows down the usual blood flow back to your heart. It’s like a temporary traffic jam. This upset in the balance between muscle squeezing and blood returning can lead to increased pressure in your head, causing exercise headaches.

The good news is that as you exercise over time, your veins improve at handling the pressure, and those exercise-induced headaches should happen less often. This is a positive sign that your body’s plumbing system (venous pump) is improving.

Conclusions

In conclusion, the power of correct Exercise in improving the heart cannot be understated. By understanding the impact of exercise on the cardiovascular system, you pave the way for a robust and enduring heart. Most people know that aerobic activities are suitable for your heart. However, we’ve claimed that it works better with the correct Exercise. Different from aerobics, correct Exercise involves improving the stroke volume. It increases the demand for blood while keeping the heart rate lower than in aerobics. And it is this mechanism that is at the core of improving your heart health.

At BrevisFit, we strive to partner with you to improve your health via Exercise. We are committed to the idea that regular exercise substantially affects your health and boosts your fitness. Correct Exercise and a heart-healthy diet can sustain coronary health and an active lifestyle.

Literature

[1] B. Wittels and R. Bressler, “Lipid metabolism in the newborn heart.,” J. Clin. Invest., vol. 44, no. 10, pp. 1639–1646, Oct. 1965.

[2] S. Knez, “The Purpose Of Exercise,” BrevisFit. Accessed: Apr. 24, 2021. [Online]. Available: https://brevis-fit.com/the-purpose-of-exercise/

[3] S. Knez, “Defining Exercise: Theoretical Concepts,” BrevisFit. Accessed: Apr. 21, 2023. [Online]. Available: https://brevis-fit.com/defining-exercise-theoretical-concepts/

[4] S. Knez, “Defining Exercise: The Intensity – Safety Quadrant,” BrevisFit. Accessed: May 30, 2021. [Online]. Available: https://brevis-fit.com/the-intensity-safety-quadrant/

[5] K. Hutchins, Music and Dance: Critical Factors of Practice and Conditioning, 2nd ed. Serious Exercsise, LLC, 2017.

[6] A. V. Delicce and A. N. Makaryus, “Physiology, Frank Starling Law,” in StatPearls, Treasure Island (FL): StatPearls Publishing, 2023. Accessed: Nov. 25, 2023. [Online]. Available: http://www.ncbi.nlm.nih.gov/books/NBK470295/

[7] C. Vlachopoulos et al., “Arterial Stiffness and Wave Reflections in Marathon Runners,” Am. J. Hypertens., vol. 23, no. 9, pp. 974–979, Sep. 2010, doi: 10.1038/ajh.2010.99.

[8] R. S. Schwartz et al., “Increased Coronary Artery Plaque Volume Among Male Marathon Runners,” Mo. Med., vol. 111, no. 2, pp. 89–94, 2014.

[9] Y. Beniamini, J. J. Rubenstein, A. D. Faigenbaum, A. H. Lichtenstein, and M. C. Crim, “High-Intensity Strength Training of Patients Enrolled in an Outpatient Cardiac Rehabilitation Program,” J. Cardiopulm. Rehabil. Prev., vol. 19, no. 1, p. 8, Feb. 1999.

[10] H. Patel, H. Alkhawam, R. Madanieh, N. Shah, C. E. Kosmas, and T. J. Vittorio, “Aerobic vs anaerobic exercise training effects on the cardiovascular system,” World J. Cardiol., vol. 9, no. 2, pp. 134–138, Feb. 2017, doi: 10.4330/wjc.v9.i2.134.

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Form Matters: The Science Behind Proper Exercise Technique and Why It Matters for Your Body

Simon Knez — Wed, 29 Nov 2023 14:48:49 +0000

Introduction

Proper exercise form is essential for getting the most out of your workout and preventing injury. Either it’s lifting weights, doing yoga, or running on the treadmill. But why does form matter so much? Most importantly, to gain the desired effect from a specific physical activity.

In the context of (correct) Exercise, proper form ensures you engage the correct muscles while avoiding unnecessary strain on the joints and ligaments. With that, you can maximize each exercise’s efficiency and effectiveness. Improper form, then again, can lead to imbalances in load distribution throughout the range of motion and the involved muscles. And those imbalances can increase the risks of injury.

Knowing the correct exercise form boosts your workout efficacy. It will allow you to achieve your fitness goals with less wasted effort and time. In this article, we’ll look at the power of form, how it affects your body, and how to improve your exercise approach. So, grab your workout gear and dive into the science behind proper exercise form.

The importance of biomechanics

Proper Exercise involves understanding each movement’s biomechanics and how it affects your body. Executing an exercise in the correct form allows you to activate targeted muscles. At the same time, it minimizes the stress in the surrounding joints and connective tissues. Therefore, properly understanding biomechanics allows us to perform the exercise correctly and avoid dangerous activities.

Body alignment

One of the fundamental principles of exercise form is maintaining proper alignment. For example, when performing a squat, keep your knees aligned with your toes and your back straight. The equal distribution of loads prevents knee and lower back strain. The essence of correct body alignment is ensuring all the muscles involved are in a position to safely and efficiently help overcome the imposed resistance.

Separate the good from the bad

Each activity has a ratio between the involvement of the target muscles (benefit) and stress and the likelihood of accidents (risk). And understanding biomechanics will enable us to eliminate activities with a lousy ratio in that regard. As a general rule of thumb, the focus should be on reducing the risk side of the equation. For instance, a barbell squat has more risks of overloading the lower back than a hip belt squat. This is due to how the load is provided to the lower back. With the barbell, the upper body must maintain a solid posture to avoid (unwanted) stress on the lower back muscles. This is, however, different with a hip belt squat, where the load is directly placed on top of the hips, and the lower back only counteracts the weight of a torso. In that regard, a hip-belt squat is a better exercise choice than a barbell back squat because it eliminates the chance of placing too much of a load on the lower back’s muscles, which can turn into pain and injuries.

The benefits of using proper exercise form

Using proper exercise form offers many benefits for your body and total fitness. It helps you focus on the right muscles for better engagement and safe and efficient muscular loading. Importantly, these represent the core principles of efficient exercise [1], [2]. This means that proper form is the core element of correct exercise. Without it, Exercise is merely a physical activity [7].

Resolve asymmetries

Correct form exercises improve muscle imbalances, enhancing body symmetry by even proper loading. Here, we are talking about the correct bilateral distribution—for instance, equal distribution on the left or right side of the arms when performing a shoulder press. By exercising in the correct form, we make sure the muscles have an even distribution on each side of the body. It is usually advised to do bilateral exercises for balanced joint activity and even muscle contractions. Sometimes, unilateral movements are necessary, however. Such as rehabbing an injury or exercising only the non-injured side [3].

Side note: Did you know that exercising only on the healthy side is enough to improve the strength of the non-active limb [4]?

Correct muscle activation and strength balance

Another muscular strength gap can come from unequal stress on all the muscles involved in a movement. This is especially noticeable in multi-joint exercises [5]. Performing exercises with proper form ensures even muscle loading. This is assured by performing the movements slow and controlled, without abrupt acceleration, and focusing on muscle fatigue.

In contrast, bad form leads to overusing particular muscles and underusing others. For instance, we can overuse our lower back in a deadlift to expense the glutes and hamstrings. It hinders our progress because the bigger muscles are not getting fatigued enough. It also increases the risk of lower back spasms because it takes up most of the work.

Prevent overloading of deep stabilizer muscles

Finally, another imbalance can be the distribution between superficial and deep stabilizing muscles. Especially in the latter case, wrong muscle loading can cause impingement and spasms. This imbalanced distribution often occurs in multi-joint exercises. It is where specific muscles have a narrow contraction that limits movement range. In such a scenario, the load shifts from the stronger superficial muscles to the deep stabilizers. This can lead to compression and muscle cramps. This frequently happens when performing complex movements for the lower body, such as the deadlift [6].

Improved exercise efficiency

Furthermore, using proper Exercise form improves your total workout efficiency. Using the correct form can fatigue our muscles with lower resistance. This creates less stress on the joints. This is crucial in strength training, where muscle overload with minimal joint strain is vital.

Common mistakes in exercise form

Mastering proper exercise form is crucial for maximizing gains and preventing injuries during workouts. Despite its significance, various common mistakes persist among fitness enthusiasts that can compromise effectiveness and safety. From lifting weights too quickly to improper breathing techniques and incorrect body posture, these errors can hinder progress and lead to unnecessary strain on the body. Understanding and rectifying these pitfalls is essential for achieving optimal results while minimizing the risk of injury.

Lifting fast and losing control of the movement

One common mistake is using momentum instead of muscle control. This often occurs with exercises like bicep curls or bench presses. Trainees often swing or jerk weights, neglecting their muscles. This lets us lift heavier weights but stresses joints and reduces muscle tension as muscles don’t raise the load [1], [7]. Remember, the goal is to fatigue muscles, not to hoist the heaviest weight.

Retaining breath

Another common mistake is improper breathing techniques. Breathing during exercise is often overlooked. Did you know that it’s crucial for core stability and proper form? Incorrect breathing can raise blood pressure and disrupt body stability. Especially important is to not follow a specific breathing pattern, such as exhaling on the way up, and inhaling on the way down. Especially with correct Exercise, repetitions can last between 5 – 10 second in each direction and many times, we do not even lift, but just hold the weight. For that reason, aligning the breathing with our lifting is erroneous. It is better to follow a natural breathing pattern, as you do when you are running. The more muscle tension and tightness you feel, the more complex the exercise becomes and the faster you breathe. Prevent constraining your breath. Breath with an open mouth and allow for the constant oxygen supply, reduce the tension in your face, and prevent increases in blood pressure or even fainting.

Improper body posture

Finally, poor posture is prevalent, especially during exercises targeting the upper body. Hunched posture may cause imbalances, weak muscle activation, and a higher risk of injury. Most importantly, it’s crucial to avoid exaggerated curves in the spine and neck, as well as a slouched forward posture in the upper back. To maintain proper posture, keep your abdominal muscles tight and contracted to ensure your lower back remains straight. Push your shoulders down to prevent shoulder dislocation and retract your shoulder blades to open up your chest, allowing your torso muscles to engage efficiently. Adhering to these three rules can benefit any exercise movement.

How improper exercise technique can lead to injuries

Exercising in incorrect form adds unnecessary strain to your body. It can also raise the risk of acute or chronic injuries. For example, squatting with inward-knocking knees can stress knee ligaments. This action may cause pain or tears. In parallel, rounding your back during deadlifts can result in herniated discs or back strains.

Improper techniques can also worsen existing muscle imbalances and postural problems. Weak glutes and improper squat technique can strain knees and lower back, worsening imbalances and discomfort.

Injuries from poor exercise techniques hinder progress and have lasting effects. Prioritizing proper form is vital for safe, effective, and sustainable workouts.

The importance of working with a qualified fitness professional

Learning proper exercise techniques from educational resources is valuable. So does working with a qualified fitness professional. They can provide personalized guidance and ensure your form is correct. A certified personal trainer or fitness instructor can assess you. They can take note of your current abilities and address imbalances or limitations. They will also design a workout plan that suits your needs and goals.

A fitness professional also provides real-time feedback. They correct any form deviations and prevent potential injuries. They can offer modifications or progressions based on your fitness level. Furthermore, they ensure you continue to challenge yourself without compromising your safety.

A fitness professional can also help you set realistic goals and track your progress. They can also provide the motivation and accountability needed to stay on track. From beginner to trained athlete, a pro trainer boosts your exercise and prolongs results [8], [9].

Conclusions

Form matters when it comes to your physical activity. In Exercise, as we define it, form is vital to the whole protocol. Proper exercise form is crucial for maximizing the effectiveness of your workouts. It prevents injuries and helps you achieve deep muscular fatigue faster. Grasping the science behind exercise forms allows you to decide which exercises to select and how to perform them. This drastically improves the productivity and safety of your workout program.

By prioritizing proper exercise techniques, you engage the correct muscles. You lessen joint stress and improve general workout efficiency. Remember to educate yourself. Start with light weights, and listen to your body. Record yourself, and consider working with a qualified fitness professional.

Investing time and effort into mastering proper exercise forms is for your long-term health and fitness. So, pay attention to your form next time you hit the gym. And reap the benefits of an innovative, safe, and effective workout. Your body will thank you.

Literature

[1] S. Knez, “Exercise form – Guide for Safety and Efficiency,” BrevisFit, May 07, 2022. https://brevis-fit.com/exercise-form-guide-for-safety-and-efficiency/ (accessed May 09, 2022).

[2] S. Knez, “The Purpose Of Exercise,” BrevisFit, Dec. 12, 2020. https://brevis-fit.com/the-purpose-of-exercise/ (accessed Apr. 24, 2021).

[3] K. Mullican and R. Nijem, “Are Unilateral Exercises More Effective Than Bilateral Exercises?,” Strength Cond. J., vol. 38, no. 1, p. 68, Feb. 2016, doi: 10.1519/SSC.0000000000000181.

[4] R. Cirer-Sastre, J. V. Beltrán-Garrido, and F. Corbi, “Contralateral Effects After Unilateral Strength Training: A Meta-Analysis Comparing Training Loads,” J. Sports Sci. Med., vol. 16, no. 2, pp. 180–186, Jun. 2017.

[5] S. Knez, “Single-joint versus multi-joint exercise – The big difference,” BrevisFit, Mar. 31, 2022. https://brevis-fit.com/single-versus-multi-joint-exercise/ (accessed Apr. 01, 2022).

[6] S. Knez, “Lower Back Health – How To Keep Your Lower Back Healthy,” 2023. https://brevis-fit.com/lower-back-health-how-to-keep-your-lower-back-healthy/ (accessed Sep. 13, 2023).

[7] S. Knez, “Weight lifting or Exercise. Which do you do? – BrevisFit,” 2022. https://brevis-fit.com/weight-lifting-or-exercise-which-do-you-do/ (accessed Jan. 17, 2022).

[8] S. Knez, “Five Key Qualities of a Good Personal Fitness Trainer,” BrevisFit, Sep. 10, 2023. https://brevis-fit.com/five-key-qualities-of-a-good-personal-fitness-trainer/ (accessed Sep. 13, 2023).

[9] S. Knez, “5 Reasons Online Personal Training saves you time and money,” BrevisFit, Sep. 03, 2022. https://brevis-fit.com/5-reasons-online-personal-training-saves-you-time-and-money/ (accessed Sep. 11, 2022).

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The Top Exercise Program Mistakes You Need to Stop Making Today

Simon Knez — Wed, 18 Oct 2023 16:12:14 +0000

Introduction

Do you need help to see the results you want from your exercise routine? It could be because you’re making some common exercise mistakes. You can maximize your workouts and meet your fitness goals faster if you detect and correct them. Read on to learn how to fix the most common exercise mistakes.

Focusing Only on Cardio and Neglecting Strength Training.

One common fitness mistake is focusing only on cardio and ignoring strength training. Cardio activities like running, cycling, or swimming can improve cardiovascular health. They can also help burn calories, but they shouldn’t be the only form of exercise in your routine. The critical issue with such activities is their inability to fatigue one’s muscles properly and safely. Therefore, we refer to such activities as non-exercise activities. And the most troublesome aspect of cardio activities is that they do not provide the primary benefit of Exercise – improved muscle quality [1].

strength training improves muscle quality

Strength training is, in regard to health and longevity, much more critical compared to cardio activities. Strength training focuses on increasing your muscular strength and therefore improves a new dimension of your fitness, that cardio based activities can not. Because stronger muscles are the most important factor of longevity, focusing on strength training should be of primary concern in any health-improving lifestyle routine. Neglecting strength training can lead to imbalances in your body due to uneven muscular strength. For that reason, having strength training in your program is essential.

Best form of Strength training is correct Exercise

The best way to strength train is by doing Exercise, as we have defined it in other posts [2]. In short, Exercise with the capital E, is a form of physical activity that is focused on achieving deep muscular fatigue, safely and time efficiently. It is the most precise and safe way to improve your strength, bone density, and cardiovascular fitness. Incorporating Exercise into your weekly routine will keep your fitness level high for decades, since it relies on achieving deep muscular fatigue in the safest manner possible.

Avoiding muscular fatigue

Since muscles enable movement, they also fatigue the most when we are physically active. And it is this fatigue that signals the body the need to adapt and improve. If the fatigue level is high, the need for positive adaptation is higher, and vice versa. Yet, most trainees avoid muscular fatigue. Clients often says, “This time, the workout was better; I didn’t fatigue as much.”. This is, however, a mistake.

Easy workouts have less benefits

The misconception that an easier workout is a better workout, comes from the idea, that the body adapts to external demands. [2]. However, while your psyche might care about external factors, such as the amount of weight lifted or repetitions completed, your physiology doesn’t. The only language your muscles, bones, and cardiovascular system understand is the language of relative effort and fatigue. For that reason, it does not matter how much resistance you use, as long as you create a deep level, of muscular fatigue. Your primary aim should be to chase deep muscular fatigue within every workout. A workout that fatigues you less, is easier to complete, but is also of lower quality.

Chase muscular fatigue

If we are focused on overcoming external demands, we start to use dangerous techniques in order to reduce the fatigue on our muscles. While this allows us to lift more weights, we lose the ability to fatigue our muscles. Instead of trying to complete the repetition in any way or form, try to engage your muscles in a deeper state of fatigue. Instead of counting repetitions, try measuring time under tension. Finally, perform your exercises continuously without a break, instead of looking for ways to rest within your set to allow you to lift more. Try exercising only in the mid-range of the motion, avoid the easier part of the movement, and strive for constant muscular tension.

Using Incorrect Form.

One of the most common exercise mistakes is using incorrect forms. This can lead to ineffective workouts and increase the risk of injury. When performing exercises, it’s essential to maintain proper technique. Focus on the target muscles and avoid strain on other areas of the body, especially the joints [3]. This may demand using lighter weights. Seek guidance from a fitness professional to ensure you are performing proper exercises.

Tips for good exercise form

The correct form includes many aspects, most notably:

contracting the target muscles while relaxing the rest of the body,
slow movements, continuous, and under control,
avoiding extreme ranges of motion,
continues breathing,
relaxed face without grimacing.

Remember, quality over quantity is vital to exercise. Take the time to learn and practice proper form. This will optimize your workouts and prevent any potential injuries.

Not Allowing for Proper Rest and Recovery

Over-training and not allowing proper rest and recovery is another common exercise mistake many people make. It’s important to remember that rest days are as important as workout days. When you exercise, you break down your muscles. During the rest and recovery period, your muscles repair and grow stronger. You can hinder your progress if you don’t give your body enough time to rest and recover. And it may increase your risk of injury.

Avoid overtraining

To avoid overtraining, schedule rest days into your workout routine and listen to your body. Suppose you’re feeling fatigued or experiencing persistent muscle soreness. In that case, it may be a sign that you must take a break and allow your body to recover. Remember, rest and recovery are essential components of any effective exercise program. Avoid those typical all-out, 5x-a-week workout routines. Those routines often leave you over-trained, injured, and disinterested in further exercise.

Focus on the long term

In exercise, sustainability and long-term adherence are much more important than speed of improvement. To keep you exercising for decades, start with a manageable workload by controlling your workout frequency and exercise volume. This allows your body to receive enough rest. It will also give you time for other activities you enjoy. A challenging and consistent workout once a week for years is much more effective than repeating your New Year’s fitness resolution every first of January.

Conclusion

It is critical to address frequent exercise faults to improve the efficacy of your workouts and reach your fitness goals. First, focus on strength training. Increasing strength is the most profound way to improve your life quality. No amount of cardio can overcome the positive benefits of a stronger muscle. Second, to make strength training as efficient as possible, embrace muscular fatigue as the signal for positive adaptation. Always maintain proper form and technique. This will avoid injuries and target the intended muscles efficiently. Finally, enough rest and recovery time is essential for muscle repair and growth. Follow these guidelines and avoid the most crucial mistakes we observe in typical exercise programs. In that way, you can pave the way for long-term fitness success and general well-being. Consistency and sensible training choices are vital for a fruitful and lasting fitness journey.

Literature

[1] S. Knez, “The Purpose Of Exercise,” BrevisFit, Dec. 12, 2020. https://brevis-fit.com/the-purpose-of-exercise/ (accessed Apr. 24, 2021).

[2] S. Knez, “Defining Exercise: Theoretical Concepts,” BrevisFit, Jan. 01, 2021. https://brevis-fit.com/defining-exercise-theoretical-concepts/ (accessed Apr. 21, 2023).

[3] S. Knez, “Exercise Safety: The Big Three,” BrevisFit, Apr. 23, 2021. https://brevis-fit.com/exercise-safety-the-big-three/ (accessed Jul. 20, 2023).

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Five Key Qualities of a Good Personal Fitness Trainer

Simon Knez — Sun, 10 Sep 2023 17:18:30 +0000

Introduction

With the growth of personal fitness training, selecting the best trainer for your needs might be challenging. Do you want to ensure you get the best possible training experience? Then continue reading this article, and explore the five essential qualities of a excellent personal fitness trainer.

Education and Experience

One crucial aspect to consider when choosing a personal fitness trainer is their education. This includes their formal education as well as practical experience.

Formal education in medical fields provide solid understanding of human physiology and anatomy

Formal education in medical fields provides an excellent knowledge of human anatomical structures. It tackles how to deal with injuries and understand physical limitations. But degrees in sports science also provide the necessary understanding of human anatomy. It involves currently established sports science-related theories and practices for various activities. As we define it, exercise is a more clinical undertaking focused on fatiguing muscles rather than performance. Degrees in medicine provide an exceptional basis for grasping and applying the basic concepts of exercise [1], [2]. So, trainers possessing medical degrees have an advantage in practicing Exercise.

Certifications and accreditations define exercise philosophy.

Besides the formal education, there are also specific accreditations and certifications. These educational programs enable those who need formal industry training to get the expertise. It provides information required to undertake personal training or to improve their understanding. It also allows them to specialize in a particular branch of physical training. As a result, training courses vary depending on what the organization gives them and their mission/purpose. National-level qualifications offer a solid basis for understanding human anatomy. It also provides a whole concept of functional capacity, interaction with individuals, and physical limitations. This basis is necessary in some countries to provide personal training services. Licenses differ by their unique practices and concepts defined by the certification program. Looking at the certification program to understand the core principles practiced is a must.

Don’t hesitate to discuss the personal trainer’s educational background

Specialization programs often branch out far from the fundamental concepts of functional anatomy. These specialization programs can focus on different aspects, such as joint safety, mobility, physical transformation, sports performance, etc. Many credentials may encourage specific protocols and acrobatics, which contradict the tenets of safe and sustainable exercise. Thus, we encourage you to talk with your potential personal trainer. Disclose their educational background and how that influences their approach to physical fitness.

Practical experience demonstrates credibility

While being very important, theoretical knowledge only represents half of the equation. A personal trainer needs practical experience exercising for their benefit and the benefit of their clients. First, some proof will be in the pudding. Does the personal trainer exercise the same way as his clients do? Does his physical appearance appear healthy? Is his body fat under control? Does the trainer show the instructed exercises on their own? Finally, are there testimonials of himself or his clients? Injuries? Accidents? Lawsuits? How much time do their clients spend exercising? Before deciding on a personal trainer, these issues and findings should be disclosed [3].

Personalized Approach

Another quality to consider is their ability to tailor your training program to your needs. A good trainer will take the time to understand your goals. To know your fitness level and any limitations or injuries you may have. This personalized approach will help you achieve your goals more effectively. It will make your training experience more enjoyable and sustainable in the long run.

Seeking constant feedback and improvements

A good personal trainer will always ask you for feedback. They will ask about the workout and your prior workout programs. You must disclose the general efficacy of the training programs. As a result, it is critical to discuss every detail possible so that the program may be adjusted.

Adjustment to physical limitations

Also, it is a must to talk about any possible physical limitations. Luckily, (correct) Exercise focuses on muscle fatigue and limits mobility or pain in some positions. In that regard, it should not prevent the personal trainer from creating an effective and safe Exercise program. However, only a tiny minority of personal trainers follow the core tenets of Exercise. If you have physical limitations, discuss them with your potential trainer and ensure they can taper the exercise program to your needs.

Integrated with your lifestyle and schedule

Finally, the personal trainers aim to fit the program into your schedule. It is about your life, your hobbies, your priorities. Exercise should be a brief, infrequent, ongoing effort to boost one’s quality of life. A good personal trainer will shape the Exercise program to your schedule and available time. They should ensure that the short time spent working out yields lasting benefits.

Communication skills

Communication skills are another vital aspect when seeking an online personal fitness trainer. A professional trainer should communicate with you effectively. Providing guidance, feedback, and inspiration should be present at every step of your training program.

Actively monitoring the exercise form and body posture

A professional personal trainer should be concerned with your safety and well-being. They should always check your body alignment, joint position, and posture. And in that regard, a personal trainer will always notify you if anything is out of the ordinary.

Discussing and integrating concerns and questions

Additionally, a good personal trainer should be able to listen to your concerns and questions. They should be able to provide thoughtful and helpful responses. Look for a responsive, approachable trainer, and easy to communicate with. It will make your training experience much more enjoyable and effective.

Availability and flexibility

When choosing a Personal Trainer, consider their availability and flexibility as well. You want a trainer who can work with your schedule. A trainer that can accommodate any changes or adjustments that may need to be made. Look for a trainer who offers flexible training sessions. May it be early morning or late evening sessions or the ability to reschedule if something comes up.

SCHEDULING FLEXIBILITY

Staying on track with your fitness goals matters most. Ensure the trainer is available for regular check-ins and progress updates. Because Exercise is, in essence, a concise activity, rescheduling a workout should be acceptable in most cases. Working in a time slot of your choosing increases your life quality and productivity.

ONLINE PERSONAL TRAINING

If you are pressed for time and prefer to avoid crowded gyms, look for online personal training. Some people enjoy the actual presence of the trainer. They may find switching from in-person to video-based personal training challenging and unsettling. However, having access to the top trainers in the world and avoiding gym crowds adds to the value that is hard to beat in respect to gaining the most results in the minimum amount of time [4].

Positive attitude and motivation

A positive attitude and motivation are vital qualities to look for in a fitness trainer. You want someone who will encourage and inspire you to reach your fitness goals, even when you do not feel like working out. A good trainer can also adapt their approach to your needs and preferences. This keeps you engaged and motivated throughout your training program.

Genuine care for your well-being

Look for a trainer with a track record of helping clients achieve their goals. And someone who is genuinely caring about your success. A personal trainer’s goal is to see your progress. In Exercise, keeping your workout performance, general well-being, and lack of pain throughout the day is progress. Thus, sharing information of that nature is vital so your trainer can make changes if needed.

Constant feedback and desire for improvement

Finally, a good personal trainer should be honest about your progress and performance. Giving feedback is an essential element of an excellent personal trainer. And applying all the feedback should help you improve. For that reason, giving feedback and positive encouragement to improve should always be present.

Conclusion

In this article, we have written about the core essential elements of a personal trainer. These are knowledge, personalization, communication, flexibility, and attitude. This list should help you identify the good personal trainers from the bad ones. A personal trainer has (at least) four things to consider: safety, well-being, progress, and sustainability. For that reason, all the listed qualities are mandatory. If you are ready to invest in a personal trainer, ensure they score well on all five items on this list.

Literature

[1] S. Knez, “Defining Exercise: The Intensity – Safety Quadrant,” BrevisFit, Jan. 18, 2021. https://brevis-fit.com/the-intensity-safety-quadrant/ (accessed May 30, 2021).

[2] S. Knez, “The Purpose Of Exercise,” BrevisFit, Dec. 12, 2020. https://brevis-fit.com/the-purpose-of-exercise/ (accessed Apr. 24, 2021).

[3] D. I. Melton, J. A. Katula, and K. M. Mustian, “The Current State of Personal Training: an Industry Perspective of Personal Trainers in a Small Southeast Community,” J. Strength Cond. Res. Natl. Strength Cond. Assoc., vol. 22, no. 3, pp. 883–889, May 2008, doi: 10.1519/JSC.0b013e3181660dab.

[4] S. Knez, “5 Reasons Online Personal Training saves you time and money,” BrevisFit, Sep. 03, 2022. https://brevis-fit.com/5-reasons-online-personal-training-saves-you-time-and-money/ (accessed Sep. 11, 2022).

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Why Strength Training is Essential for Your Health and Fitness

Simon Knez — Sat, 12 Aug 2023 09:42:06 +0000

Introduction

Strength training involves using weights or resistance to fatigue muscles. This leads to improved muscle quality and total body fitness. Most frequently, strength training is linked with building huge muscles. While that is a benefit, it can lead to other improvements that are not only related to the aesthetics. In this article, we’ll explore the benefits of strength training and uncover the other health benefits that it can produce.

What is strength training?

Strength training is a form of physical activity focused on increasing muscular strength. Muscular strength is a marker of force our muscles can generate. And this is affected by multiple factors, such as muscle fiber size, oxygen use, and neuronal efficiency. Therefore, focusing on increasing muscular strength leads to improved endurance, oxygen use, cardio proficiency, basal metabolic rate and neural control. With strength training, all of these elements increase to a certain (but varying) degree. All of these properties, together, form the concept of muscle quality.

Since increasing strength requires improvement of all of these properties mentioned above, it is no wonder that physical strength alone, has been established as the best predictor of longevity [1], [2]. A stronger muscle namely requires all of the involved aspects to be efficient and well functioning. This makes strength training a potent activity, that most efficiently enhances your (movement-related) life quality [1], [2].

Strength training is the fountain of youth and health.

Strength training improves many aspects of health, including increased muscle mass and strength, improved bone density, and reduced risk of chronic diseases such as diabetes, heart disease, and obesity [3]–[5]. It can also enhance balance and coordination, which lowers the chance of falls and accidents. This is especially helpful to older adults. Strength exercise can also help with weight loss. And it also improves mental health and well-being. Note that it is a must to remember that strength training should be done with extreme caution. Injury, pain, or discomfort should not result from strength exercise. The strength gained with injury risk defeats its goal.

In this aspect, (proper) Exercise is the safest and the preferred strength-building physical activity. Other activities, such as weight lifting, cross-fit, or calisthenics, enhance strength building. But can result in severe pain and injuries [6], due to the uncontrolled and fast movements required to achieve the external goal of these activites. For instance in weight lifting we focus on overcoming a certain resistance, in cross-fit we need to complete a certain physical challenge like climbing up a rope, etc.

On the contrary, Exercise does not focus on external goals. Exercise is focused on deep muscular fatigue, since it is muscular fatigue that stimulates the body to form new adaptations[7].

How strength training can improve bone density.

Strength training is critical for improving bone density. The elderly are more at risk of osteoporosis due to the process of demineralization, i.e. loss of minerals. Lifting weights or performing resistance workouts puts stress on your bones, increasing the formation of new bone tissue. [4], [8]. But, it needs a higher resistance to promote increases in bone density. Heavier loads can prevent bone loss, which can prevent osteoporosis-related bone fractures. For example, statistics state that as much as 90% of hip fractures come from osteoporosis [9], [10]. Stronger muscles can also protect osteoporosis patients by alleviating bone stress, which helps prevent falls due to increased strength and reduced fatigue [11]. Finally, strength training can improve balance and coordination. This reduces the risk of falls and injuries, which many times lead to bone fractures.

The role of strength training in weight management.

Strength training can also play a significant role in weight management. While cardio exercises like running and cycling burn calories during the workout, strength training can help increase your metabolism and burn calories even after your workout. Recovering and adapting from the exercise is a long process, lasting a few days. Thus, we observe an increased heart rate up to 48hrs post-workout. Strength training relies on medium to heavy resistance to efficiently fatigue our muscles. Such mechanical stress uses ATP and glycogen as the primary energy resources. The depletion and recovery rate is set by genetics and our diet.

Another side effect of strength training can be muscle mass growth. This increases our glycogen reserve and total metabolic rate due to newly created muscle tissue. A larger glycogen reserve helps you to store access calories inside your muscles. This energy is stored in the form of sugars. In that regard, the more muscle mass you have, the more calories your body will burn and store as non-fat tissues, due to increased metabolism and higher requirements for glycogen stores. In that regard, strength training has a positive effect on your body composition, but adherence to a health diet is still encouraged.

Tips for getting started with strength training.

If you’re new to strength training, focus on the correct exercise form first. We recommend focusing on simple movements and emphasizing proper exercise behavior:

Proper body posture
Relaxed and open-mouth breading
Mental focus on targeted muscles

Begin with body weight exercises like push-ups and squats, or ideally, try out static contractions. Introduce weights and resistance bands as you become more confident. You can also stick with body weight and focus on increasing the intensity, by changing the body positions. Giving your muscles time to rest and recover between workouts is also essential. Thus, aim to strength train 2-3 times per week with rest days between, at the beginning.

A higher workout frequency is especially beneficial for beginners, needing more time to learn the proper form. Once you become more proficient at exercising, or you are exercising with an exercise instructor, you can reduce your workout frequency to 1 workout every 4 – 7 days [14].

Conclusions

Strength training is an essential component of health and fitness. It promotes a lot of benefits, such as muscle growth, higher bone density, decreased risk of chronic diseases, and weight management. It improves balance and coordination and decreases falls, especially in older adults. Yet, safety should always be a top priority. It should emphasize proper exercise forms to prevent injury. If you’re new to strength training, start with simple movements. Then you can focus on the correct forms. You can add weights or resistance bands to your regimen after you master the basics. Add strength training to your fitness regimen and make it a habit. You may live a healthier, more active, and more meaningful life.

Literature

[1] S. Knez, “The Purpose Of Exercise,” BrevisFit, Dec. 12, 2020. https://brevis-fit.com/the-purpose-of-exercise/ (accessed Apr. 24, 2021).

[2] S. Knez, “Understand the basic principles that define Exercise,” BrevisFit, Jan. 01, 2021. https://brevis-fit.com/defining-exercise-theoretical-concepts/ (accessed Apr. 21, 2023).

[3] S. Knez, “Exercise Progress Part 1: Our Guide For Long Term Success – BrevisFit.” https://brevis-fit.com/exercise-progress-p1/ (accessed Dec. 06, 2021).

[4] S. Knez, “Exercise Progress Part 2: Changes in Body Shape,” BrevisFit, Dec. 03, 2021. https://brevis-fit.com/exercise-progress-part-2-changes-in-body-shape/ (accessed Dec. 08, 2021).

[5] S. Knez, “Exercise progress part 3: Muscular Strength,” BrevisFit, Feb. 05, 2022. https://brevis-fit.com/exercise-progress-part-3-muscular-strength/ (accessed Apr. 01, 2022).

[6] S. Knez, “Defining Exercise: The Intensity – Safety Quadrant,” BrevisFit, Jan. 18, 2021. https://brevis-fit.com/the-intensity-safety-quadrant/ (accessed May 30, 2021).

[7] S. Knez, “Exercise form – Guide for Safety and Efficiency,” BrevisFit, May 07, 2022. https://brevis-fit.com/exercise-form-guide-for-safety-and-efficiency/ (accessed May 09, 2022).

[8] M. G. Benedetti, G. Furlini, A. Zati, and G. Letizia Mauro, “The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients,” BioMed Res. Int., vol. 2018, p. e4840531, Dec. 2018, doi: 10.1155/2018/4840531.

[9] A. Singer et al., “Burden of Illness for Osteoporotic Fractures Compared With Other Serious Diseases Among Postmenopausal Women in the United States,” Mayo Clin. Proc., vol. 90, no. 1, pp. 53–62, Jan. 2015, doi: 10.1016/j.mayocp.2014.09.011.

[10] C. M. Klotzbuecher, P. D. Ross, P. B. Landsman, T. A. Abbott III, and M. Berger, “Patients with Prior Fractures Have an Increased Risk of Future Fractures: A Summary of the Literature and Statistical Synthesis,” J. Bone Miner. Res., vol. 15, no. 4, pp. 721–739, 2000, doi: 10.1359/jbmr.2000.15.4.721.

[11] P. Srikanthan et al., “Insulin Resistance and Bone Strength: Findings From the Study of Midlife in the United States,” J. Bone Miner. Res., vol. 29, no. 4, pp. 796–803, 2014, doi: 10.1002/jbmr.2083.

[12] M. A. Tarnopolsky, S. A. Atkinson, J. D. MacDougall, A. Chesley, S. Phillips, and H. P. Schwarcz, “Evaluation of protein requirements for trained strength athletes,” J. Appl. Physiol., vol. 73, no. 5, pp. 1986–1995, Nov. 1992, doi: 10.1152/jappl.1992.73.5.1986.

[13] W. M. Sherman, D. L. Costill, W. J. Fink, and J. M. Miller, “Effect of Exercise-Diet Manipulation on Muscle Glycogen and Its Subsequent Utilization During Performance*,” Int. J. Sports Med., vol. 02, no. 2, pp. 114–118, May 1981, doi: 10.1055/s-2008-1034594.

[14] S. Knez, “5 Reasons Online Personal Training saves you time and money,” BrevisFit, Sep. 03, 2022. https://brevis-fit.com/5-reasons-online-personal-training-saves-you-time-and-money/ (accessed Sep. 11, 2022).

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Office Workouts for Busy People: No time for the Gym?

Simon Knez — Wed, 24 May 2023 18:53:11 +0000

Introduction

Getting in shape doesn’t have to mean sacrificing hours at the gym. You can get fit with convenient, effective workouts at your office or in your living room. While our homes might not offer various equipment, we can still progress significantly using body weight movements and some tools lying around the corner. If you focus on muscular fatigue and are diligent about safety, you can boost your health and longevity with only 20 minutes of exercise per week. And you can do all those in the comfort of your home or office.

Get into the right frame of mind about Exercise

In the fitness industry, we can observe a shift in the exercise culture. Instead of focusing on the essential aspect of Exercise – muscular fatigue, workout classes, apps, and new equipment, try to include secondary activities. For instance, listening to music, watching TV, competing with friends, socializing, and even doing your job, while you are physically active. This is, however, very inefficient and potentially dangerous. Exercise is, namely, an exact activity. It focuses on improving your health, which comes from improving muscle quality. Specific protocols and guidelines are required and should be focused on during Exercise. By simultaneously doing other activities, you ensure your workout is lower quality by diluting your focus and intention. This leads to lower intensity and safety.

Exercise is about creating muscular fatigue

When we talk about Exercise, we talk about a specific type of physical activity [1], [2]. This activity involves detailed protocols and principles. These aim to reach deep levels of muscular fatigue time-efficiently and safely. This is, in essence, the true purpose of Exercise [2].

Exercise is perfect for home or the office

Exercise does not involve jumping around, screaming, balancing acts, or smashing weights. Exercise is quite the opposite of that. The movements are performed slowly, methodically, and under full control. It is more about leveraging resistance placed on muscles than demonstrating your skill and strength. This helps create deep muscular fatigue, which is essential for stimulating progress. What tool you use in that regard is irrelevant. For that reason, doing Exercise at home doesn’t compromise its purpose, and in some cases might lead to better results. It all depends on your effort and the attention to safety.

Assure safety

We already understand that Exercise is based on controlled and slow movements. Still, there will always be a risk of accidents or injuries when performing any kind of physical activity. These can, however, be drastically reduced by following the core tenants of correct Exercise [3]. Suffering injuries, namely, defeats the purpose of Exercise and reduces your quality of life. For that reason, safety should take precedence over any other aspect of Exercise, such as intensity and level of fatigue [3]. Before starting a routine, prior knowledge, expert opinion, or individual guidance is advised.

Have a clean Exercise area

We advise you to have a dedicated room where you Exercise. However, it is not a requirement. The most efficient exercises can be standing on the ground, sitting on a chair, or lying on the floor. Only a little space is required in that regard. But, ensure that the space you plan to use is devoid of any objects that can compromise your ability to move. Ensure the area is clean, that you stand, sit or lie on stable surfaces, and that your limbs can move freely.

Have appropriate attire

Exercise is a systematic, slow-paced, and controlled form of physical activity. In that regard, it should rarely make us sweat, especially since it does not involve fast, jerky, and random movements. With good air conditioning, you can even perform Exercise in your work attire. Shorts are, however, advised to allow more freedom of movement around the hips. If you exercise in your office and wear a necktie, we recommend taking it off to avoid breathing restrictions. Still, you don’t need to wear a track suit to the office, so you can do an effective workout. While not needed, we also do recommend exercising barefoot. This will improve your ability to distribute the pressure on your feet [4] correctly.

Reduce environmental noise and focus on your body

When exercising, we need to place our focus on the activity. Anything that disrupts our focus can reduce the intensity of effort and reduces safety. With Exercise, we place a very high demand on our muscles. Hence, total control of our movement, body position, and joint angles must be paramount. This is that much more important when exercising without an instructor. Make sure to have an uninterrupted session when you perform your Workout routine. Second, avoid loud and upbeat music or watching videos during the workout. Finally, remove the phone from your sight. Please put it in silent mode to avoid interrupting you when you use it to measure or record your performance. Fewer distractions will make you more focused on your body, movement, posture, and physiological signs of fatigue.

Exercise on a stable surface

When you exercise at home, minimize the complexity of your exercise to avoid injuries. One of the complexity is exercise stability. You should exercise on stable ground and avoid using unstable surfaces. Examples of such are BOSU balls and stability boards. These increase the chances of accidents due to the increased difficulty of maintaining a stable posture. Exercising in such a way makes it more likely, that you place too much force on muscles not designed to overcome high-force demands. And contrary to popular belief, exercising on unstable surfaces doesn’t offer benefits on strength improvements of the trunk muscles compared to basic multi-joint movements, like squats and deadlifts [4].

Avoid uni-lateral movements

Unilateral movements are movements where only one side or limb is moving. Examples are single-leg squats, single-arm shoulder presses, single-arm bicep curls, one-arm rows, etc.

In contrast, we have bilateral movements, such as squats, rows, and shoulder presses. There are two main issues regarding uni-lateral movements:

at least 2x lower time efficiency and
misaligned pelvic tilt due to uneven weight distribution. (this can lead to lower back, hips, or knee injuries.)

Thus, we advise against performing unilateral movements.

Focus on muscular fatigue

No matter where you Exercise, the main focus should be muscular fatigue (once safety is considered). We focus on muscular fatigue due to its relationship to building muscular adaptations. Muscular adaptations can come in different forms, such as muscle mass gain, improved muscle fiber quality, oxygen utilization, and neuronal efficiency. Improvements in any aspect lead to a muscle producing higher contractile force, which coins the term muscular quality. And all these mechanisms are involved and improved to a degree (genetically biased) when we focus on establishing a deep level of muscular fatigue. This is achieved by performing Exercises with challenging resistance and seeking the point of momentary muscular failure.

While exercising, do not worry about your performance too much. Have a timer or a stopwatch in order to measure your total time under muscular tension or count repetitions. But do not strive for a particular performance and avoid having a target such as a particular number of repetitions. Focus more on fatiguing muscles. Seek that vigorously until you reach the point of muscular failure [5]. The performance boost will follow as a result of fatiguing the muscle.

Follow the steps below to reach fatigue faster and safer:

avoid breaks during a set,
avoid easier parts of the range of motion and
move slowly and under control.

Move slowly or not at all

One interesting fact about muscular contractions is the force velocity curve. The curve describes how the generated muscular force is influenced by the speed of movement. In order to move our limbs, we need to shorten or lengthen our muscles. For this, our muscles need to generate force. On the level of the muscle fibers, the shortening happens through interactions of protein structures called myosin and actin. These two structure proteins bind to create cross-bridges. The binding allows them to slide past each other, leading to a shortening of the muscle, hence movement. The process of forming cross-bridges is however compromised when moving fast, since there is less time to bind with each other. Because of that, the internal forces generated through binding is smaller as well [6]. For that reason, it is beneficial to perform exercises in a safe and controlled manner. Usually, it means moving at a speed that allows you to complete a repetition in 10 to 20 seconds.

Use help and get a personal trainer.

If you’re serious about staying in shape, having a personal trainer can greatly benefit you. Working with one can give you personalized feedback. A personal trainer’s motivation is essential to getting results. They will customize your workouts based on your goals. They will help you make better nutritional choices and keep you accountable. Many trainers offer online or Skype sessions for extra support and convenience. They do it so you can still get one-on-one advice even when life gets busy! The best case is to have a personal trainer present so that they can give immediate and hands-on feedback. But, with online personal trainers, you enjoy the flexibility of performing workouts at your place of choice. And you can also connect to professionals worldwide [7].

Literature

[1] S. Knez, “Defining Exercise: The Intensity – Safety Quadrant,” BrevisFit, Jan. 18, 2021. https://brevis-fit.com/the-intensity-safety-quadrant/ (accessed May 30, 2021).

[2] S. Knez, “The Purpose Of Exercise,” BrevisFit, Dec. 12, 2020. https://brevis-fit.com/the-purpose-of-exercise/ (accessed Apr. 24, 2021).

[3] S. Knez, “Exercise form – Guide for Safety and Efficiency,” BrevisFit, May 07, 2022. https://brevis-fit.com/exercise-form-guide-for-safety-and-efficiency/ (accessed May 09, 2022).

[4] J. L. Nuzzo, G. O. McCaulley, P. Cormie, M. J. Cavill, and J. M. McBride, “Trunk Muscle Activity During Stability Ball and Free Weight Exercises,” J. Strength Cond. Res., vol. 22, no. 1, p. 95, Jan. 2008, doi: 10.1519/JSC.0b013e31815ef8cd.

[5] S. Knez, “Find out, if you Exercise or only lift weights,” BrevisFit, Jan. 07, 2022. https://brevis-fit.com/weight-lifting-or-exercise-which-do-you-do/ (accessed Mar. 27, 2022).

[6] T. L. Wickiewicz, R. R. Roy, P. L. Powell, J. J. Perrine, and V. R. Edgerton, “Muscle architecture and force-velocity relationships in humans,” J. Appl. Physiol., vol. 57, no. 2, pp. 435–443, Aug. 1984, doi: 10.1152/jappl.1984.57.2.435.

[7] S. Knez, “5 Reasons Online Personal Training saves you time and money,” BrevisFit, Sep. 03, 2022. https://brevis-fit.com/5-reasons-online-personal-training-saves-you-time-and-money/ (accessed Sep. 11, 2022).

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5 Reasons Online Personal Training saves you time and money

Simon Knez — Sat, 03 Sep 2022 20:00:29 +0000

Introduction

You are a busy individual who loves your work and is eager to spend as much time as possible to achieve your goals. However, you also understand that this is only possible if you are strong and healthy. And for that reason, an excellent approach to exercise is of the essence. While you could study and learn the most effective methods to exercise, a good online personal trainer can reduce the grunt of this task. Yet, the personal and individual approach toward your health requires a financial investment. So, in the end, it is always a question: Is it worth it? We’ll show you how an online personal trainer may save you so much time and money that the fee is insignificant.

Skip waiting for your turn

You finish your work at 5 PM, and it’s time for the gym. Except, it’s rush hour. You could postpone your workout to a later time slot but arrive home late. So you decide to go to the gym and sacrifice the extra 30 minutes needed to get through the traffic jams. Now you are at the gym, which is crowded. And it is especially filled near the equipment you wanted to use. Murphy is always handy. A workout that would typically last 45 now lasts 75 minutes. With traffic, you’ll spend at least 2 hours between leaving work and arriving home. With an online personal trainer, all these time wasters are of no existence. You stay in your office and get ready for the call. You finish the workout as fast as possible since the trainer keeps your activities honest. At 6 PM, you are already home.

No crowds

With online personal training all your workouts are privately supervised in the comfort of your home.

Book appointment

Save money on gym memberships.

An online personal trainer charges you for the personal training. But since you exercise in your office or home, you don’t pay for the space used. The only cost is your trainer. Say goodbye to numerous memberships and contracts—no fees for gas and car use or even possible traffic accidents. You choose the place where you want to exercise. The only cost is the time spent with your trainer.

No extra costs

With an online personal trainer, the only financial expense is the time spent with your trainer.

Book appointment

Avoid studying exercise science.

It is good to understand how our body works. You must study workout theories and anatomy books and practice for hours to understand the theories of anatomy and exercise science. Those topics are worth understanding if you work or plan to be a professional in this field. If not, hiring a trainer is preferable, so you can focus on showing up on time and giving your best effort. . This we are sure you are very good at.

Finally, if you want to deepen your understanding of human anatomy and physiology, you can always ask your trainer. Save time, get healthier, and gain new knowledge simultaneously.

No experimentation

A personal trainer gives you the instructions and guidance to exercise correctly from the start.

Book appointmen

Reduce time spent exercising, and increase the free time

Not every workout program is the same. Some are better; some are worse. How do we measure that? As we measure other things: Progress made / time invested. At BrevisFit, we use exercise protocols that focus on safety and efficiency. We aim at the essential aspect of exercise: deep muscular fatigue. Our protocols aim to fatigue your muscles to a level you have never felt before. And this fatigue is established in 90 – 120 seconds. We don’t waste time resting and doing one exercise after another. Muscles are exhausted in a controlled and effective manner. The average workout duration is 20 minutes, done once or twice weekly, not by design but by necessity. But for this, an excellent personal trainer is of great importance. The trainer will ensure that you exhaust your muscles efficiently and safely. Most of the time, it requires a personal trainer’s guidance to reach such efficiency. With such efficiency, you have more time for your endeavors, relationships, and fun activities.

More free time

A time-efficient exercise routine, can save you hours compared to typical fitness programs.

Book appointment

Increase energy to perform better at work

Correct exercise improves our health and longevity through increased muscular strength. And muscular strength gives us the endurance to resist stress, pain, and fatigue. Stronger muscles are also more efficient at metabolizing nutrients. With less time spent on pain, fatigue, and injuries, you have more energy to work and stay focused. An online personal trainer will make sure your workout is regular, adapts to your progress, and is safe. Your increased strength, health, and energy will last you for decades. And for decades, you will enjoy better performance at work, more endurance, and a lower need to get rest from work. This adds years of extra time you can invest in your endeavors.

More energy at work

Correct exercise increases your energy and reduces your fatigue.

Book appointment

Conclusions

Exercise is essential for everybody who wants to perform at a high level for the rest of their lives. We spend a large part of our time commuting to the gym, waiting for gym equipment, and learning how to exercise on our own. In that regard, online personal training eliminates these time wasters. The exercises can take place anywhere because they are done online. A personal trainer will provide professional advice, assistance, and training, to safely and efficiently reach your strength potential. Anyone balancing work, play, and optimum health would benefit tremendously from online personal training. It will give you hours of free time, boost your health and relieve you from current and future pain and discomfort.

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