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Strength VS Cardio
Trying to compare which is better, strength or cardio, is like asking to compare apples and oranges. Yes, they are both forms of exercise (not the fruits, obviously!) but the outcomes of each type of training are very different, in terms of how the body adapts to the type of training we put it through. Obviously if you want to get stronger or build more muscle, strength training is the way to go. If you want to run a marathon, then you are really going to have to put in that cardio in order to be able to cope with the demands on the body
Creatine isn’t just for weightlifters.
For a long time now creatine has been used by bodybuilders and strength athletes due to the unique, research-supported properties that creatine has. This has meant that many people who take part in non-strength or power sports who might benefit from creatine have tended to avoid or dismiss using it as a supplement, as it is often simply branded as a strength supplement.
Squat Part Two.. Hitting Depth.
A properly performed squat doesn’t just work the quadriceps muscles, it also recruits the big powerful muscles of the glutes and requires coordinated activation of the hamstrings to help stabilise the knee joint and calf muscles to stabilise and create movement through the ankle. On top of the recruitment of pretty much all of the muscles of the lower body in some manner, either to create movement or stabilise the joints, the squat also recruits many of the muscles of the back to support the load of the bar through the spine, and also flexion and extension of the spine is required to keep the bar over our base of support as the knees and hips flex to squat, recruiting the erector muscles that run parallel to the spine.
What is HIIT?
HIIT is becoming an increasingly popular form of exercise and with good reason. HIIT stands for high intensity interval training and as the name suggests, this form of exercise combines high intensity intervals of near maximal work with periods of rest. This is what separates it from steady state cardio, which can be maintained at a moderate intensity for longer periods.
Weight loss for vegans.
In its most simple terms, in order to lose weight, we need to be consuming less calories than we use up over the course of the day. However, when we are trying to lose weight we need to consider that we want to lose body fat and to help, as far as possible, to protect muscle tissue. Protecting our muscle, which can be put at risk in an energy deficit and especially without adequate protein in the diet, is essential as keeping muscle helps maintain metabolic rate making fat loss easier, and also the fact that maintaining lean muscle is an important factor for general health.
Post Workout Tips
The period that follows a workout, particularly workouts that include resistance training are important, as nutrient uptake occurs more efficiently and the processes that support muscle recovery are triggered. Without proper nutritional support to accompany the triggering of these processes, there is a window of opportunity, which if missed, can potentially impact on gaining the maximum benefit from a workout, such as negatively affecting strength and performance in future workouts if the body is not fully recovered.
Three Supplements you probably should be taking for better health.
There are many supplements on the market today that are designed to fulfil a whole host of roles, from helping you build muscle, lose body fat or to improve mental focus and performance. Whatever your goal, the one thing that we need to consider is that underpinning the effectiveness of your training and supplementation is creating a healthy environment where the body can work effectively.
Flexibility for Bodybuilding
Flexibility and mobility are areas that are becoming increasingly popular to work on for top level bodybuilders for a number of different reasons. Despite the fact that in the past many gym goers have neglected flexibility, outside of performing a few basic stretches before lifting weights. The importance of having appropriate flexibility and mobility, across the different articular surfaces of the body is gaining popularity and for good reason. It can help support muscle growth, help protect against injury, as well as keeping us functional and able to perform more athletic, functional tasks, without a struggle as can be the case in those who carry large amounts of muscle.
Fat Burners: How do they work?
One of the most popular nutritional supplements are known as ‘fat burners’, they are by far the most popular supplement. They have been linked to health and performance improvements, as well as weight loss. Fat burners generally claim to highly increase fat metabolism, weight loss and fat oxidation during exercise, alongside reducing fat absorption. However, it is important to note that the supplements available on the market are made out of a combination of ingredients, each with its own mechanism of action which leads to the proposed benefits. Many advertisements for these products use ‘too-good-to-be-true’ before and after photos of individuals who have used them, without enough evidence for their efficacy. Here, we’ll look at the most popular ingredients of these supplements and how they induce fat metabolism and weight loss, together with the evidence for their efficacy.
Get fit – How to stick to your new year’s resolution
We’ve all been there. The new-year-new-you train is at the station, but every time we get on the train it turns out this is a circular line and before we know it, we’ve ended up back to where we started. So how do we stick to it this year?