Tag: FITNESS
Why You Should Be Doing Full-Body Workouts
Reasons For Performing Full-Body Workouts
If you’ve been following a program where you train a single or double muscle group 5-6 days a week but can’t see desired results, it’s time you consider switching to a full-body training routine.
When we say ‘a full-body workout’, we’re referring to a workout where you train at least three muscle groups in a single training session which should include both your upper and lower body.
Break The Plateau
Performing the same workouts over and over again can lead you to hit a plateau. If you know anything about muscle plateaus, you’ll know it’s better to avoid one rather than finding ways of breaking it.
Following a full-body training routine can help you break and/or avoid a plateau. You should add variety to your full-body sessions so that your muscles never get used to your training program.
Improves Your Cardiovascular Health
Many serious lifters dismiss the full-body training programs calling them some CrossFit WOD fad which will go away soon. The high-intensity training style isn’t given its fair share of credit when it comes to its testosterone boosting, cardiovascular, and CNS health improving benefits.
Most resistance training approaches don’t put your cardiovascular system under stress as there is plenty of time to recover between exercises. The full-body workouts can improve your overall health by using HIIT routines.
Burn Fat
If you’ve ever performed a full-body workout, you’ll know that it can be exhausting. The good news is, the annihilation after a full-body training session can be incredibly effective in melting your body fat like butter.
If your primary goal is to shed weight and lose some inches from your waist, you should follow a full-body program. The HIIT workouts are also great for bros who’re prepping for a contest or want to improve their muscle definition.
Hit Failure Every Time
Leaving the gym without a pump can be depressing. While following a low-moderate intensity workout, variables like mind-muscle connection, rest between sets, form come into play which can hamper your muscle pumps.
On the other hand, you’re almost guaranteed to get (and maintain) a nasty pump during your full-body workout because of the sheer intensity of the training style. If you shy away from hitting failure in every workout, the full-body workouts are sure to cause a paradigm shift.
Shorter Workouts
Many people never get on the fitness bandwagon because they can’t take out 2-3 hours for a workout every day. Following a full-body workout is the perfect solution to this problem as you’ll wrap up your workouts within 45-60 minutes.
Since the full-body workouts have ample bodyweight exercises, you’ll never have an excuse for missing a training session. You could train in the comfort of your home early in the morning, late at night or anytime in between.
Do you train on Sundays? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Ways To Tackle That Holiday Binge Aftermath
We love a holiday meal, until it’s all said and done.
The holidays. A fun time with family and friends, plenty of food and booze, and yes, the occasional indulgence after a year of strict dieting and training. But you deserve it. You work hard and we get that. Let us help you overcome the holiday binge aftermath you endured from the holidays.
Between the appetizers, main course, desserts, and those sweet treats throughout the day, your holiday binge is totally understood. And you aren’t alone. It’s hard to avoid all the good stuff on the holidays especially late at night. Those fun adult beverages and late night snacks creep in and next thing you know you are on the couch, potentially unsure of how you got there.
So, you think your gains are a wash. Wrong. The occasional binge won’t totally kill those gains, but you may have a minor set back. Totally fine, we’ll help you bounce back and get back on track.
Let’s jump into the best ways to overcome that holiday binge in efforts to set you back on track for the new year and continued success in whatever sport you may be involved with. For those of you fitness nuts that just love working out, this works just fine for you too.
Best Ways To Tackle That Holiday Binge
From what to eat, what to drink, and what supplements to potentially take, loading up on fiber and protein is a sure fire way to make sure those gains of yours stay totally intact as you get back on track. Let’s jump right into the best ways to tackle that holiday binge.
Foods To Help After A Binge
Set aside those sweet treats and focus on the right foods to aid in gut health, better digestion, and just get the body back on track to eating those healthy foods. Consider the following foods to help:
Yogurt: Full of good bacteria, this will help kick out the bad bacteria and give your gut the boost it needs to get back on track (1).
Beans: Whatever your bean of choice, these can help with digestion and get you moving more regularly again (2).
Bananas: Great for counter acting the effects of sodium, this can work to reduce water retention and help with gut health.
Beets: Beets have great antioxidants to help with a range of bodily functions and work well in certain juices (3).
Greens: Get those leafy greens you to load up on fiber and put some color back in your diet.
Turmeric & Ginger: Great for inflammation and immunity and will get your body back on track for health and training purposes (4,5).
Oatmeal: Packed with fiber and will help keep you full while also serving as a nice dish to play with. Adding some berries or protein powder can be an enjoyable meal after a binge.
Also be sure to load up on protein to keep you full and get you back to where you were before. Either lean meats, fish, or those valuable protein supplements can be a great way to pump protein into your body to get back on the gains train.
Hydrate!
Staying hydrated is key and often times overlooked. Especially after those long nights of drinking, give your body the water it needs to thrive. For those looking to change it up from just plain water, consider adding an electrolyte powder or beverage to your routine so you can get good nutrients into you as well. Nothing beats staying as hydrated as possible and getting all those toxins out of you immediately (6).
Sleep, Sleep, Sleep
Chances are you didn’t sleep much. You want to catch up with friends and family. You finally can sleep in without any obligations. Now it’s time to get back on the saddle and sleep. Making sure you take care of yourself is super important and rest is the best time to do so. If you’ve been working out as well, this is a great time to give your body that extra bit of rest to capitalize on all things gains (7).
Keep Up On Those Vitamins
Be sure to keep up on those valuable vitamins and minerals you are taking to stay as healthy as possible. Knowing what to take and when to take it can be crucial for giving your body the proper nutrients it needs to stay healthy. Don’t start slacking now and if anything, keep up what you are and have been doing with these vitamins and minerals.
Restructure Or Prepare A New Years Training Plan
Now its time to get back to work and look at your training plan. If you need to restructure for the new year, take a look and add in some exercises you haven’t done before to confuse your muscles so they grow. If you have yet to make one, or have never, sit down and prepare a plan. Looking at those bodybuilders and other athletes we admire can be a great way to pull inspiration for your workouts.
Top Supplements To Help With These Tips
As we said before, pumping yourself with protein is key and supplements are a great way to make that happen. Look into a protein powder and casein protein for these are effective supplements to take to give you the best in terms of protein. Protein powder will give you that quick fix post-workout or as a snack and casein is that slow digesting protein to work for that overnight repair.
For those looking to optimize health and wellness, definitely look for a multivitamin, if you don’t have one yet, as well as omega-3 and super greens supplements to give you the most in terms of health and training.
Wrap Up
There you have it. That holiday binge has happened and now its time to get back on track and fix it. With the right approach and knowing how to handle it, you can better get back to work and set yourself up for real success.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
German, J. (2014). “The future of yogurt: scientific and regulatory needs”. (source)
Messina, V. (2014). “Nutritional and health benefits of dried beans”. (source)
Clifford, T.; et al. (2015). “The Potential Benefits of Red Beetroot Supplementation in Health and Disease”. (source)
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Mashhadi, N.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Best Workout Plan Approach After Returning From A Long Layoff
The best workout plan approach after taking some serious time off.
So, it’s been a while since you have worked out. Things got busy. We get it. But now it’s time to hop back on that plan and see those gains you want most. But where to start. Taking time off has unfortunately limited how much you can lift, how fast you can run, and how much power you can actually generate, but fear not, for the right workout plan approach can get you back on track in no time.
Knowing what to do and how best to tackle this problem is important for jumping into it the wrong way can lead to injury and keep you out of the gym for much longer than need be. But there is no point in beating yourself up. You have come to the right place and we’ll put out an idea that will help get you back in the gym, working hard, and seeing those gains return in no time.
Let’s jump into a workout plan approach for those returning from a long layoff. Knowing what to do, and what not to do, will be important as you look to get those gains going again.
What To Prepare For
Unfortunately, your strength and cardio will have decreased slightly so be prepared to not lift as much or have the same endurance. But in due time that will return. Soreness and those stiff mornings are bound to happen as well but using a foam roller, stretching techniques, and the right supplements will help get you back on track easily.
How To Structure Your Workout Plan & What To Expect
At First…
Start light and reacquaint yourself with those movements. Some big lifts like the squat and deadlift will come back easily and with lighter weight you can focus on form and rebuild that lost mind-muscle connection (1). Definitely put an emphasis on stretching and loosening up the joints that need it most like your hips and shoulders. Tools like foam rollers and massage guns can work wonders for you here.
When it comes to cardio, start light and build up that base again. The treadmill, elliptical, and bike are good ways to do this. Throw in some incline walking as well.
As Things Start Getting Going…
Slowly increase the weight as well as increasing your intensity. Your body will start getting back to where you stopped and you will start to tackle those exercises more and more. While you won’t be at PR shape, you are getting closer. Heavier loads with lighter reps will work well, and you can start pushing yourself to failure (2).
Ramping Up…
You can start going even heavier and can add some isolation exercises in there to focus on those spots you want to. Here is where sleep and hydration are key as you are pushing your body even more with intensity. For those cardio based workouts, HIIT workouts can be great to get your heart rate going, start to burn more calories, and increase strength at the same time (3).
Once You Feel Ready…
You should be back to normal training. Hitting those same reps as before and feeling good about your progress will start to return and you may even try some one or two rep maxes. Be sure to put an emphasis on nutrition and make sure you are using those supplements wisely. Your body is now going through the ringer and keeping it fueled for every workout will work wonders for you.
What Not To Do
Don’t start lifting heavy right away. This will only lead to unnecessary soreness and even injury. This applies to both lifting and cardio, for you need to get your body back to where it was before your layoff. Getting your body acclimated to those heavy loads and intense cardio takes times so be patient
Don’t neglect a good pre- and post-workout stretching routine. To start, focusing on flexibility and mobility work will better prepare you as those lifts start getting even heavier. Don’t build up strength again only to be limited by tight hips or other joints (4). To alleviate pain as well, looking into knee sleeves, elbow sleeves, or wrist wraps can help take some load off, allow you to lift a little more weight, and focus on form to rebuild that strength you want most.
Best Supplements When Returning From A Layoff
A solid supplementation routine is in order for those returning from a long layoff, as this will kickstart your gains and keep you grinding for much longer by putting an emphasis on health and wellness. To start, a protein powder is a must have on your shelf as this will work to increase muscle growth, enhance recovery, and allow you to better manage your weight, and even lose some. If you need a great a protein powder, look no further than Enhanced Whey Protein Isolate for those clean gains.
On top of those supplements to build muscle and aid in all things growth, those products to assist with health and wellness needs should be a must have as well. Fish oil can provide you with powerful omega-3 fatty acids that provide for a host of benefits to bodily functions. Enhanced Omega-3 Fish Oil is a great product, as well as their Health 3-In-1 to boost immunity, and aid in your digestive health.
Wrap Up
Getting back in the gym can be hard after a long layoff, but the right approach with your workout plan will make your return seem easy. While at first it may be a bit discouraging, that comes with the territory, and you will slowly start to rebuild that strength you want to see most. Having the best supplements to tag team alongside a great workout will work wonders for you and soon enough, you’ll be back on track and seeing those gains you want most again.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Calatayud, J.; et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Haley, J. “The Importance of Flexibility and Mobility”. (source)
Try These Easy Exercises To Test Your Heart Health At Home
Selection of food that is good for the brain.
It can be a scary thought to visit a doctor these days, but there are still ways you can take charge of your fitness from home.
A lot of us suffer from vague anxieties about our health. Who here hasn’t had a headache and turned to WebMD to find out they have brain cancer or terminal encephalitis? Although the internet is riddled with fake news and bizarre fad diets and exercise trends that offer you too good to be true results, don’t panic: there are still ways you can take charge of your health that are based on science and are actually fairly simple.
Here are a few ways you can test your heart health from home without a trip to the doctor’s office.
How fast can you climb four flights of stairs?
A recent study done by the European Society of Cardiology found that being able to climb four flights of stairs in less than a minute is a clear indicator of good heart health.
“The stairs test is an easy way to check your heart health,” said study author Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain. “If it takes you more than one-and-a-half minutes to ascend four flights of stairs, your health is sub-optimal, and it would be a good idea to consult a doctor.”
Patients who were asked to climb four flights of stairs in under a minute and were unable to do so were far more likely to have undiagnosed coronary artery disease. If you have stairs in your house, this is a great and easy way to quickly test if your heart is relatively healthy. If you’re not able to complete this exercise, it may be a sign that something is up. However, there are many other ways you can measure your heart health from home.
Invest in an at-home blood pressure cuff or pulse monitor.
These are tools used by doctors to gather valuable metrics on the health of your heart that you can easily have in your own home. Blood pressure cuffs and pulse monitors can be used to check your heart rate and pulse before and after you work out. This can help you figure out if you’re in the optimal range for your age, gender, and weight group or not. This is also even more accurate than the stair test because it provides you with actual diagnostic criteria to understand how your heart is working.
This is obviously most relevant for those of us who work out with heart disease, but everyone can benefit from learning more about how their workouts affect their bodies. You might be surprised that your blood pressure is higher after working out than you realized — 1 in 5 adults who have high blood pressure have no symptoms and would never know without a blood pressure cuff check.
Do you find yourself getting out of breath during aerobic exercises?
This probably comes as a surprise to no one but aerobic exercises are some of the best for improving your heart health. Aerobic exercises improve the circulation of blood through your body and directly reduce your blood pressure and heart rate.
Although not as specific as the stairs test, aerobic exercises can be a great general indicator of your heart health. For example, if you find yourself unexpectedly out of breath during light aerobic exercise, you may have an underlying heart condition. This is also true if you feel extremely tired out by a light amount of aerobic exercise — there may not be enough oxygen in your blood traveling to your muscles. This isn’t an indicator alone that something is wrong, but it is something to keep an eye on.
With these three tricks in your back pocket, it should be easy to keep track of your heart health from home. But they aren’t a substitute for a real doctor if you are showing signs of having heart problems, so do make an appointment to see your doctor if it seems like something is wrong.
How Smith Machine Lunges Isolate Your Legs For Growth
Beef up your legs with smith machine lunges.
While using free weights to enhance our leg day is great, a smith machine can be of great assistance and smith machine lunges are a safe and effective way to build lower body strength. While there are many exercises to perform to build those legs, using a smith machine can allow you to work on form while also packing on the weight to really increase growth. While some may not approve of smith machine lifts, don’t let that deter you from a great exercise in smith machine lunges.
Lunges are a great way to build strength and promote power and explosivity. For those sport specific movements, the benefits of the lunges cannot be overstated. For bodybuilders looking for a real increase in size, what you will find is that lunges allow for those quads to become defined. A great exercise to include in your leg day routine, lunges, in particular smith machine lunges, can give you the best lower body development around.
Let’s take a look at smith machine lunges and see what makes this exercise so great. From what it is, to muscles worked, the many benefits associated with it, and how best to perform it, you will have all the tools to enhance your gains and build serious lower body strength.
What Are Smith Machine Lunges?
Smith machine lunges are an exercise using the smith machine to target your quads, as well as other lower body muscles, in a compound movement to increase strength and provide for many other benefits. A pushing motion, this also works to improve power and explosivity and as a beginner exercise, is great for those lifters of all ages. Since this uses the smith machine, it is a safe exercise, but focusing on form is key for you don’t want to build bad habits. Nice alternatives exist using free weights, like barbells, dumbbells, and kettlebells as well to shake up your workouts.
Muscles Worked
With smith machine lunges, your quads are the primary muscle worked. As a result of the pushing movement, your quads will feel a burn and will receive the most gains. Other secondary muscles associated with and worked with this exercise are your hamstrings, calves, glutes, and adductors. All of these work for strength, support, and stabilization of the movement to better enhance growth. Since your core should be engaged throughout, you do get some core work done here too.
Benefits Of Smith Machine Lunges
The benefits of smith machine lunges are hard to ignore and putting this in your routine will be a game changer. For those who dread leg day, change that mindset and look to include a great workout into the mix.
Benefits of smith machine lunges include:
Increased quad growth: Working to really improve strength and size in those quads, smith machine lunges can give you that desired growth you want most (1).
Other lower body development: By working other lower body muscles, you can target muscles like your hamstrings and glutes for better development of your lower half.
Less back strain: With the smith machine, you can focus on form and alleviate any unwanted strain on your back, especially your low back.
Improved lifts: Working this into your routine, you work to build more improvement with bigger lifts like the squat.
Nice variation: This is a nice variation of the traditional lunge that allows you to pack on weight to see even bigger growth.
Enhanced safety and effectiveness: The smith machine can enhance safety and effectiveness by providing the chance to focus on form and give you a chance to increase weight in an ambitious, yet responsible, way.
How To Perform Them
Here are the steps for performing smith machine lunges:
Position the bar on the smith machine to where it is most comfortable. Step under and have the bar rest on your shoulder blades. Using a pad will help here too.
Lifting the bar off the rack, step one foot forward into a lunge with your back knee almost touching the ground.
Drive through your foot and return to the starting position.
Repeat for your desired number of sets and reps.
Best Smith Machine Exercises To Pair With
The smith machine and smith machine exercises tend to be understated but what these can do are increase your gains by allowing you to focus on form while still packing on weight. Other great exercises for the smith machine include those like the smith machine deadlift, to really give your overall deadlift development a boost, and front squats, so you can challenge yourself without unwanted strain.
To isolate certain muscles, smith machine calf raises and smith machine shrugs will allow you to focus on that singular group to build better strength and size in an effective way.
Smith Machine Lunges Alternatives
The nice part about this exercise is that there are many alternatives you can use to change up your workouts to still see similar gains for this exercise. While smith machine lunges are a variation of the traditional lunge already, knowing the other exercises that involve the lunging motion can better improve strength, power, and explosivity for only the best gains to your lower half (2).
Alternative exercises to the smith machine lunges include:
Dumbbell Lunges
Barbell Lunges
Kettlebell Lunges
Bulgarian Split Squats
Single-Leg Press
Reverse Lunges
Step-Ups
Wrap Up
Smith machine lunges are a great lower body exercise to increase quad growth while aiding in the development of those other lower body muscles. With benefits like strength, size, less back strain, and more gains, this is a must have in your leg day routine. Plenty of alternatives exist as well to shake things up and provide for a perfect lower body routine. Give smith machine lunges a try and see what these can do for all your lower body gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jonhagen, S.; et al. (Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Cronin, J.; et al. (2003). “Lunge performance and its determinants”. (source)
How To Know If You’re Getting Stronger In The Gym
Steps To Check Your Strength Gains
How would you feel if you were stuck in the same class while all your friends moved onto higher classes in school? Disappointed, disheartened, or dejected maybe? That’s exactly how you feel when you don’t see any strength improvements in the gym.
Assessing your strength improvements isn’t as easy as reading your school’s report card. The thought of not getting anywhere even after putting in your best in the gym is the last thing you want. In this article, we’ll tell you how to gauge your strength improvements.
Keep a Journal
Since we’re referring to schools, let’s talk about another similarity. Imagine going to school and not taking any notes or keeping a journal. How do you think you would fare at the end of the year?
Many people make the mistake of not keeping track of their workouts and wonder why they can’t see any results. While keeping a training journal might sound intimidating, it isn’t as bad or hard as some people think it is.
If you’re wondering – you don’t need to take a diary with you to the gym. You can use your phone’s notes app to put in the details (exercises, number of sets, reps done, and the weights used) of your workouts. You could take things up a notch by adding how you ‘felt’ during the workout.
Shorter Workouts
For some people, the length of their workouts is equivalent to the quality of the session. This is a flawed concept because as you get stronger, you’ll need shorter periods to recover between sets.
The next time you’re done with your training before the usual time, don’t do more exercises to compensate for the extra time. Note it in your journal and lift heavier weights in the next workout.
Feel The Weights
If you’ve been working out for some time, you might have had times when your usual training weights felt like peanuts. Whenever the weights feel lighter, it’s a sure sign that you’re growing stronger.
On days like these when you feel like you can conquer the world, you should go all out in your training. Train as heavy as you can without compromising on your form, and the bodybuilding Gods will surely bless you with gains.
On the other hand, if the weights feel heavier than usual – could be because of fatigue or exertion – you should drop down the weights and go after the pump. If the weights feel light and you’re able to do more reps than usual, you’ve got good news on hand.
Lifting Bigger
This is the most obvious sign of getting stronger. If you can lift heavier weights without compromising on the form, you’ve gotten stronger. After hitting a PR, don’t make the mistake of camping in your comfort zone.
Keep pushing yourself to ensure that you don’t hit a plateau. Getting a spotter, using advanced training techniques like supersets, drop sets, BFR training, intra-set stretching are fantastic ways of improving your strength.
How much can you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
10 Workout Excuses: Stupid Reasons Not to Workout Today
Best Workout Excuses to Miss the Gym
You’re always just one excuse away from skipping the gym. Going to the gym and training every day of the week is hard while sitting on the couch and making up an excuse to miss the workout is super easy.
If you’re going to miss the gym, we thought we’ll help you find good excuses to add to your arsenal. Be generous and share these excuses with your friends so you can skip the gym together and leave the gym for the serious ones.
One More Episode
Binge watching is one of the growing reasons why people miss their workouts. While it might be tempting to watch the next episode of 13 Reasons Why and uncover why Hannah killed herself, killing those extra calories is more important.
It’s Raining
Or it’s too cold, hot, foggy. You need to realize there are no recommended weather conditions to train. If you travel in your own vehicle, getting around in any weather shouldn’t be a problem. For people who use public transport, an Uber is always around the corner.
I’m Tired
The good old “I’m tired” excuse is responsible for hundreds of people missing their workout every day throughout the world. Supplements like stimulated pre-workouts invalidate this excuse. Even a cup of coffee can pump you up for your workout.
It’s Late
It is never too late to workout. Most gyms these days are open till late at night and some are even open 24X7. If you feel you’re running late and won’t be able to get in your normal 2-hour workout, cut short your routine by using super and drop-sets.
I Have to Hang Out with Friends/Family
This is a common excuse for people who workout in the evening. If the chillout can’t be moved to a rest day, try hitting the gym a little early than usual or after you hang out with your friends.
Too Much Work
If the presidents and prime-ministers can make the time to train, so can you. A fit lifestyle can help you get more done in your work life. Work and hitting the gym don’t have to be mutually exclusive. Working out will help you do more with better focus and stamina in the office.
A Day Off Can’t Hurt
Some people take the liberty of missing a workout after they’ve trained for 2-3 days in a row. If you’re not an advanced lifter or athlete, skipping a day can take you back in your fitness journey.
My Workout Partner is Busy
Have you ever noticed people miss the gym in groups? If one person in the team skips the workout, the other follows him. This is why you should choose your training partner carefully. Bodybuilding and fitness isn’t a team sport, it’s an individual sport, so always be ready to train alone.
I’m Out of Supplements
Some people miss their workouts because they’re out of their pre-workout or protein supplements. A pre-workout can be replaced with a caffeinated drink and a protein shake with a fast digesting high-protein meal like fish.
It’s Not My Usual Time
Most people go to the gym at a certain time every day. For some reason, if you can’t train at the same time, be open to working out at a different time. Training at a different time will only benefit you as it’ll come as a shock to your muscles. Use this as an opportunity.
What is your favorite excuse to skip a workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best No Equipment Cardio Workouts
Best no equipment cardio workouts.
Cardio! That dreaded word, whether it’s Low Intensity Steady State (LISS) cardio or High Intensity Interval Training (HITT) cardio.
Most people prefer LISS as the name suggests, it’s very low impact and very low intensity but done for a period of time (45 minutes to and hour prior to meal 1 is most bodybuilders preferred option).
And HITT is interval training which alternates short periods of intense anaerobic exercise with less intense recovery periods, during which a person’s heart rate reaches at least 80 percent of its maximum capacity.
There are many debates out there as to which is preferred and as to which burns more fat but I won’t delve into that today.
So if you’re bored of the treadmill at the gym, jogging outdoors in the cold, or fed up of rowing machine or even the legendary elíptical machines, then check out my list of the best no equipment cardio workouts around.
Skipping / Jump Rope
Now I did say you don’t need any equipment and you can actually simulate a jump rope without actually needing a jump rope.
Simply simulate the arms as if you are holding a rope and jump accordingly while being in sync with your arms (as if your jumping over a rope).
Now according to the Cooper Institute Aerobic Test, jumping rope for ten minutes is the equivalent of doing a 30 minute run.
Now, if you want to burn more calories you cannot go wrong with this exercise, and if you jump rope faster this will lead to a more intense workout, as a 180 lb individual jumping for 10 minutes at 100 skips per minute will burn approximately 126 calories, based on the Metabolic Equivalent of Task (MET), and in this case the MET is 8.8.
Now if you want a more accurate reading then there are many calorie calculators online that can assist you or use the formula below:
Calories burned per minute = (MET** x body weight in Kg x 3.5) ÷ 200
**MET – Metabolic Equivalent of Task
*MET for 100 skips or less per minute: 8.8
MET for 100-120 skips per minute: 11.8
MET for 120-160 skips per minute: 12.3
Can be done with or without a rope.
Shadow boxing
Another no equipment cardio routine you can utilize with minimal space, is shadow boxing.
And many boxers shadow box to improve foot speed, agility, hand eye coordination and technique but this can also really get the heart rate going.
You can take on a:
square stance (literally square on with feet shoulder width apart)
fighter stance (feet staggered , with arms raised to cover the face)
Fighters stance with foot work incorporated
Now if you are right hand dominant you are classed as ‘Orthodox’ and if you are left hand dominant you are classed as a ‘Southpaw’.
The main punches are the:
Jab
Cross
Left hook
Right hook
Left uppercut
Right uppercut
As this is for fitness purposes rather than getting into a ring you can just do straight forward punches or make your own combo or stick the traditional combo below:
Jab, Jab, Cross (1.1.2)
Jab, Cross, Left Hook (1,2,3)
Jab, Cross, Left Hook, Cross (1,2,3,2)
Jab, Jab, Cross, Left Hook, RIght Uppercut (1,1,2,3,6)
Jab, Right Uppercut, Left Hook, Cross (1,6,3,2)
Now if you want to figure out the calories you have burnt then MET breakdown below will help you figure out your calorie output.
MET for boxing
Boxing, punching bag. 5.5
Boxing, sparring. 7.8
Boxing, in ring, general. 12.8
Alternative: Add small dumbbells and hold then while punching, this will add an even more increased shoulder burn.
Box Jumps
Box jump, or in this case, if you don’t have a box or bench or stool you can utilise then the stairs will work just as good.
This is an exercise that will help develop your explosive power, speed and even your strength.
As it’s a plyometric exercise, also known as plyos, it is beneficial for producing power and strength simultaneously. Plyos generally involves a stretch followed by a contraction of the muscles (so a jump being a prime example).
And if you actually incorporate box jumps directly after a set of squats, Post Activation Potentiation (PAP), occurs, and this is essentially the pairing of a heavy strength movement (back squat) followed by a plyometric movement, which in this case would be the box jump.
According to Daniel Lorenz, DPT, ‘PAP is a phenomenon by which the force exerted by a muscle is increased due to its previous contraction.
Fatiguing muscle contractions impair muscle performance, but non-fatiguing muscle contractions at high loads with a brief duration may enhance muscle performance.
So the muscle fibers that were not recruited in the squats essentially are raring to go and post heavy load should enable you to have a better performance, ie able to jump higher.
Based on a 185 lb person, the calories burned can range from 311-444 per 30 minutes.
An alternative to box jumps: Jumping over a bench. You can have more stability by placing your hands on the bench and jumping from left to right over the bench itself. (If you do not have a bench use something similar which you can jump over, a box, a crate, a railing, etc).
Other suggestions
Cardio workouts that require equipment
Other cardio workouts I would have high on my list are:
Swimming – An awesome all body cardio workout that is easy on the joints but helps build strength and endurance. It’s great if you have access to a pool or gym that has one. Alternative being the closest lake (kidding).
Battle ropes – again if you have a set already or have access to them at your gym this is a great all round cardio workout that manages to hit pretty much all the major muscle groups.
Barbell thrusters – yes It does involve a barbell and weights but you don’t need to go heavy for it to really kick in. Another great all body exercise that will improve your cardiovascular endurance.
And below is a list of plyo cardio exercises you can do at home in a small spaces:
Skaters
Burpees
Tuck Jumps
High Knees
Mountain Climbers
Now that’s enough cardio for today. Happy holidays but more importantly happy lifting!
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https://www.cooperinstitute.org/2017/04/10/strength-training-for-fitnessgram
https://pubmed.ncbi.nlm.nih.gov/29278062/
https://www.sciencedaily.com/terms/jump_rope.htm
https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
https://pubmed.ncbi.nlm.nih.gov/32187147/
https://link.springer.com/article/10.2165/00007256-200939020-00004
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164001/
3 Nutrition Tips For Winter
Classically, winter is known in the fitness community as ‘Bulking Season,’ which in reality becomes justification for gaining fat during the holidays. While taking a break from strict dieting can benefit the body, better than increasing fat and carb intake would be using the season to focus on different aspects of nutrition. In his guest contributor article, Dr. Jacob Wilson shares tips to make the most out of nutrition this winter.
The first one is a no-brainer: probiotics. Everyone knows that winter is the season of sickness, but cold isn’t the only danger. The digestive tract is both integral to the immune system and ground zero for unfriendly viruses.
Constant eating, especially of high amounts of sugar and fat will imbalance gut bacteria and make one more susceptible to sickness. Excellent sources of probiotics are Greek yogurt, and Glutamine. But you could even try fashionable fermented products like kombucha, kimchi, or sauerkraut.
Second on the list of nutrients to emphasize during winter is Vitamin D. Obviously, supply of Vitamin D generally decreases during months that are cloudy or spent indoors. But unfortunately, “Vitamin -D Enriched’ products or vitamins simply do not carry the quality of bio-available Vitamin D that arrives in whole food sources.
Sockeye salmon and other types of fish are fantastic sources of this nutrient, and their high Omega-3 to Omega-6 ratios can help reduce levels of inflammatory cortisol throughout the body.
Such fats are also absolutely critical for brain function. We all know that the dreary and reminiscent months can trigger a less than chipper attitude, and keeping the brain properly supplied will go a long way to alleviating mental fog.
Saturate fats positively affect free testosterone, have been shown to help cells retain more Omega-3’s, and assist in conversion of fats into DHA which is optimal fuel for the brain. Of course, saturated fats have their con’s too. But if there was a time in the year to experiment with amounts and sources, it would be winter.
Ultimately winter is the season for experimentation. Everyone should try out different foods, eating schedules, and nutrient rations, to see if there’s anything to carry over into swimsuit season or competition prep.
If you’re looking for a deeper in-depth guide for maximizing your bodybuilding nutrition, make sure to sign up for Generation Iron Plus. The most detailed bodybuilding training and diet subscription guide with a massive archive of content and new courses uploaded every month.
It’s Time You Ditch The Barbell Bench Press
Reasons to Give Up Bench Pressing
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.