Rethinking Squat Mechanics: could squatting with “knees-in” provide some benefit?
Introduction:Squatting is a complex exercise involving multiple joints and muscle groups. Historically, the focus of this exercise’s research has been predominantly on how far your knees travel over your toes or how deep you should go. However, movement in other directions are equally important to consider for optimizing squat technique and minimizing injury risk. Conventional wisdom often warns against squatting with knee valgus, defined as internal rotation of the femur about a fixed tibia, causing the knee to drift inwards and rotate externally relative to the femur (Neumann & Kelly, 2010). This position is generally avoided due its association with increased
Unlocking Longevity Through VO2max: Essential Insights for Fitness Beginners
In the quest for a healthier, longer life, the significance of VO2max (link VO2max Blog) — the pinnacle measure of our body's ability to utilize oxygen during exercise — emerges as a pivotal indicator. Notably, in the critical period of midlife, evidence points to a direct correlation between VO2max levels and life expectancy, underscoring its value beyond a mere fitness metric to a crucial biomarker of longevity.VO2max and Its Role in Extending LifeResearch illuminates the stark impact of VO2max on longevity. Individuals whose VO2max levels are in the top five percent for their age group enjoy close to five additional
Muscle Strength: The Unsung Hero in the Fight Against Mortality
In the pursuit of a longer, healthier life, the spotlight often falls on increased physical activity and maintaining a wholesome lifestyle. While these are undoubtedly vital aspects, recent research sheds light on a crucial factor that is often overlooked: muscular strength. This facet of physical fitness, distinct from muscle mass, plays a significant role in influencing our risk of mortality, independent of cardiovascular health.The Critical Link Between Muscle Strength and LongevityRecent studies have uncovered a significant association between muscular strength and overall mortality and disability as we age (Li et al., 2018). Although muscle mass and muscular strength are related,
Unlocking the Power of Split Squats: Effect of Step Length and Angles
IntroductionSplit squats are a versatile lower body exercise that is a staple in many strength and conditioning programs. There are a range of split squat variations depending on your stance, knee and torso position. This post will explore the effects of these variables and how to optimize the exercise for your goals.Muscles InvolvedResearch indicates that split squats primarily engage the muscles attaching at the hip regardless of positioning, making them an effective exercise for targeting the glutes and hamstrings (Song et al., 2023). It is also a valuable exercise for quadriceps training - especially when squatting is challenging or when
Staying Motivated: Using Goal Setting and Social Supports
Beginning a fitness journey can be both exhilarating and demanding, particularly for those new to exercise. Motivation and consistency form the cornerstone of sustained success in any fitness routine. Setting goals and leveraging social support can influence motivation to exercise, and there are techniques available to enhance motivation. This post dives into research-supported methods to maintain your commitment to your exercise goals, ensuring you not only embark on an exercise program, but also maintain adherence in the long run.Intrinsic vs. Extrinsic MotivationSome of the factors that can affect the motivation to stick to goals and achieve them are intrinsic and
A Beginner’s Guide to Training Zones (VO2 Max) and Thresholds
Diving into fitness introduces a world rich with specialized terms like "Lactate Threshold", "Ventilatory Threshold", and "VO2 max". Understanding these concepts is pivotal for devising an effective workout plan that adapts to your training zones. It is also important for cardio training. This post aims to simplify these terms for fitness enthusiasts at all levels.Thresholds and Their ImportanceThresholds indicate how your body responds to various exercise intensities, guiding you to optimize your training for maximum efficiency without risking overtraining. At the core of tailored endurance training plans are training zones, determined by key physiological marker thresholds: Lactate Threshold (LT) and
Exercise and Mental Wellness: Understanding the Connection
The relationship between physical exercise and mental well-being is profound, yet often overlooked. Exercise is a powerful tool that offers significant benefits for mental health, transcending mere physical improvements. This post delves into how regular physical activity can be a key component in enhancing mental health, providing insights that are valuable for anyone looking to improve their mental health through exercise.The Broad Spectrum of Exercise's Mental Health BenefitsExercise's impact on mental health is comprehensive and multifaceted. Regular physical activity has been shown to bring about significant improvements in mood, self-esteem, and self-efficacy, as well as reductions in symptoms of insomnia,
Navigating Through Delayed Onset Muscle Soreness: Insights and Interventions
What is DOMS?Delayed Onset Muscle Soreness (DOMS) is characterized as a low-grade muscle injury, causing tenderness to touch or movement and overall stiffness. It typically occurs when individuals engage in exercises that are new or particularly intense, especially if the muscle is unaccustomed to the activity. This is commonly seen with exercises involving heavy eccentric movements, where your muscles lengthen under tension, like a steep downhill hike causing quad soreness. Symptoms usually worsen during the first 24 hours post-exercise and peak between 24 to 72 hours afterward (Connolly et al., 2003).What Happens at the Muscle Level During DOMS?DOMS involves mechanical
Exercise Technique: Barbell Reverse Lunge
The barbell reverse lunge stands out as an excellent lower body exercise in the vast world of resistance training. It is one of many exercises designed to enhance performance, strength, and agility. The barbell reverse lunge movement is ideal for those looking to elevate their exercise by offering a unique blend of balance, strength, and coordination. This article will highlight the proper form and benefits of the barbell reverse lunge.Key Muscles for Barbell Reverse LungeThe barbell reverse lunge is a targeted movement engaging essential muscle groups: Gluteus Maximus (Glutes): The primary driver of hip extension. Quadriceps: Critical for knee extension,
Over-training and Fatigue: Balancing Stress and Recovery for Athletes
To achieve their fitness peak, athletes often push their limits. However, it's important to be aware of the potential of over-training. Over-training and fatigue aren't just terms; they have tangible impacts that can stall an athlete's progress and health. It's essential to balance the push for training benefits with a keen eye on fatigue management for sustained success in sports.Striking the Balance: Training, Recovery, and Optimal PerformanceTraining adaptations, the body's response to exercise that enhances abilities, rely on a fine balance between the right amount of stress from training and recovery to avoid fatigue. Excessive fatigue can disrupt these adaptations,
