Tagged: work outs

Learning to Fail – Reps, Sets, Weight, Splits

It’s easy to get a work out that says “3 sets of 10 reps” and go to it with the same pair of dumbbells you’ve been using for 3 months. Always — ALWAYS — you need to be thinking about progressing your weight and eventually your sets. The variable in any strength work out is the weight. The reps and sets are chosen for whatever your primary goal is: gaining mostly strength, gaining mostly size, gaining mostly endurance. It’s a sliding scale, however, with plenty of overlap. Doing 4-6 reps for 3-5 sets is a strength-focused exercise. Doing 8-12 reps...

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Question – What is the best work out for strength training and cardio?

Answer – The best is what you’ll actually do. Some activity is better than none. Beyond that, research is clear that high-intensity strength training is best for hunger suppression, fat loss, hormone balance, and longevity. But aerobic activity has its advantages, too, especially when it helps push your work out into the high-intensity zone of 80–90% heart rate. Integrated Concurrent Exercise Most people do single-mode or serial concurrent exercise: just aerobic or just strength or one before the other. Even interval training and HIIT are generally single-mode work outs. But integrated concurrent exercise shows the best results for improved fitness...

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Getting High in 2017

You’ve probably heard of HIIT and interval training. They have been the big thing for a decade now — and for good reason. They have two advantages over the usual strength-training work outs: they take less time they push you to work harder High Intensity is Important Research has shown consistently that high-intensity exercise (metabolically challenging exercise that pushes your heart rate upwards of 80-90%) supplies benefits over moderate and lengthy work outs for: fat loss, increased growth hormone and insulin growth factor, increased insulin sensitivity, raised metabolism, improved cardiovascular fitness and cardiorespiration. But what all the articles you’ve read don’t tell you...