Phil joins us from Innerfight.com to answer your fitness questions this week.
Lots of great advice this week!
Here are the show notes!
-Rounded back! How I was messing up and why you need a coach now and again!
-Phil where do you go for fitness advice?
-10 great podcasts
- 9 cool apps
-why ankle flexibility is important
If you lack ankle flexibility you may compensate by rolling your foot in or out more, or lifting the heel off the ground earlier, says podiatrist Nicola Blower. This can lead to pain in the ankle and foot, and overuse or deactivation of the peroneal tendons (which run behind the outer ankle bone) and the tibialis posterior(which runs down the leg and under the foot), as well as the Achilles.
-worst fitness advice you were ever given
-grip strength an interesting read!
Grip strength, as recent Harvard Medical School research1 confirms, means more than just being able to deliver a firm handshake. In fact, there's a growing body of research that points to grip being a predictor of one’s risk for having a heart attack or stroke, or dying from cardiovascular disease.
For example, as part of the ongoing, international Prospective Urban and Rural Epidemiological (PURE) study, researchers used a dynamometer to measure grip strength in almost 140,000 adults in 17 countries, and they followed their health for an average of four years.
The results? Over the time span of the study, every 11 pounds of grip strength lost was linked to:
- 16% greater risk of dying from any cause
- 17% greater risk of dying from heart disease
- 9% greater risk of stroke
- 7% increased risk of heart attack
Another example can be found in results published in The Lancet2, even accounting for other factors such as smoking, exercise, age, etc., researchers still found that grip strength’s relationship to cardiovascular disease and death remained strong. So much so that even blood pressure was found to be a weaker predictor of cardiovascular health and death than grip strength.
Why wait for new years?
Stop stressing about weight loss!
How Your Life Won’t Change
The odds are that your weight isn’t the root cause of your unhappiness. In fact, it’s very possible that your weight is merely a symptom of your unhappiness.
In my case, I was just as unhappy after dropping 70 pounds as I was before. I’d succeeded in changing my clothing size and my health status, but it didn’t change what was wrong in my soul.
Q. exercises for a bigger butt?
Q. my girlfriends are nagging about weights how I need to stay away any truth to me bulking up when all I want is to look good in the bikini
Q. is it ever too late to start a sport? I want to start marathons at 45 my family things I am nuts.
Q. this is a classic quality vs quantity Is it better to workout for 45 minutes ok or have a well done 30 minutes
Q-it is being suggested that if you are good at lifting you should be good at rowing, thoughts on the connection.
Q-do you think fitness helps combat stress?
-Sure, fitness leads to well-being. But new research1 indicates that being fit may also defend against stress-related health problems brought on at work. University of Basel researchers, with colleagues from Sweden, concluded that keeping up with physical activity, especially when you are facing highly stressful times, can protect against the harmful health effects of stress.
Q-I want to ban the weight scale in the house my husband wants nothing to do with it, best time to weigh and do we really need to weigh ourselves?
Q-how do you respond to this I get it all the time… I’m not built like you, like a gymnast, so I can’t train with rings. I don’t have the body type to do what gymnasts can do.”
Q-why taking off a season may be a good thing
-suggestions on how to keep focused in the 40s and 50s when you look back at your 20s when you were on fire? And in the gym the young folks are smashing it…. Thoughts?
-burpees with a weight vest what do you think?
Straight leg crunch!
If you've been doing straight-up, conventional crunches and hoping for a chiseled six pack, we're about to deliver some news that may be disappointing! Crunches are good core exercises but because they only work a limited number of muscles, they aren't likely to produce the abs of your dreams. In order to get a killer abs, you need to take a multi-muscle approach. That means adding moves that work more than just your rectus abdominis and obliques! Your rectus abdominis is the large muscle that runs the length of your torso. By adding straight leg abs to your routine, you'll increase engagement with the lower part of this muscle as well as the muscles in your lower back. This will help whittle your waist and tone your lower belly! Take a look: https://vimeo.com/189950966 To get the most from this workout (and all your other workouts!), be sure to wear your BodyRock weighted vest. It will add extra resistance to all of your movements, increasing your burn, without you having to change a single thing!
Thoughts? Without reflection you have no direction.