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Monthly Archives: May 2016

Know the Essential of Building Grip Strength

With regards to building quality, grasp preparing most likely isn’t a piece of your week after week pivot. It’s not a reflect inspiration like a biceps top or a chance to gloat like another 5K PR, however it’s generally as vital—if not more so.

Hold quality is about more than getting a firmer handle on those dumbbells, better securing that ball before shooting a three-pointer on the court or invigorating the finger quality to be the following competitor on “American Ninja Warrior.”

Grasp quality has certifiable applications.

A powerless hold means disappearing continuance, weaker general quality and a diminished capacity to skip once more from harm—particularly as you age.

All things considered, in wellness, as in life, you’re just as solid as your weakest connection.

# What Is Grip Strength?

 While it’s often referred to as hand strength, your digits are just part of the equation. Grip strength involves everything from the musculature near the elbow down to the fingertips.

Knowing that, it makes sense that a stronger grip might mean a more impressive handshake or the ability to carry more groceries, but how does it translate to your overall health?

Here’s how getting a grip can lend itself to other aspects of your life—inside and outside the gym.

# What Does Grip Strength Do For You

You’ve likely felt it before—that strain in your fingers and soreness in your forearms when you start to rep out some pull-ups. Better grip strength and improved muscular endurance means you can crank out more reps before the muscles you’re targeting—your lats in this case—give out.

But the benefits don’t end there. Improved muscular endurance means you can carry a heavy load longer, too.

– Bigger Lifts

Grip strength goes well beyond pumping iron, and you don’t have to be a gym rat to benefit from it. The more you can grip effectively, the more you can carry. Harnessing superior grip strength can, in effect, lighten the weight of your load and help you reach your fitness goals faster.

– Injury Prevention

Turns out a stronger grip can help save you from unwanted injury. Strengthening the muscles involved in gripping can help stave off common sports-related injuries, such as tennis elbow, and even lessen the likelihood of tweaking a wrist when gripping common household items like a frying pan. Strong muscles and connective tissues also tend to recover faster, so a strong grip can help limit post-injury recovery time, too.

– Improved Quality Of Life

As it turns out, your life really is in your hands—or at least in your grip strength. According to a study in the UK, a stronger grip is linked to better quality of life.

“Grip strength is a biomarker and has been referred to as a ‘will-to-live’ or a ‘vitality meter,’” say Richard Bohannon, professor in physical therapy program of the department of kinesiology at the University of Connecticut. “Among older adults, grip strength is predictive of future mortality and disability. It diminishes in adults with chronic diseases such as diabetes.”

Grip strength has also been correlated with a lower risk of heart attack and stroke.

# How Can You Improve Grip Strength?

 “If your grip strength is low, examine your strength at other activities,” Bohannon says. “Try to increase your overall strength to develop a strength reserve.”

Already active and looking to add grip-specific training to your routine? Check out these grip-growing exercises. Remember, it’s important to build grip strength slowly and never work to exhaustion.

– Plate Pinch

Grab two weight plates, holding them together in one hand. Grip the outer part of the plates, placing your thumb on one side and your other fingers on the other side of the plate. Squeeze the plates together with your forearm and thumb and hold as long as possible. Once your grip fails, place the plates on the ground.

Repeat, and aim to ultimately increase the holding time.

– Towel Training

Who knew a bathroom staple could help better your grip? When performing a pull-up using towels, wrap two towels around the pull-up bar, spaced shoulder-width apart. Perform pull-ups while gripping the towels. Weak grip, be gone!

– Farmer’s Carry

The farmer’s carry—also known as the farmer’s walk—is all about carrying a load for a long distance. It’s a forearm burner that’s a perfect way to build your grip strength. Choose your implement of choice, whether that’s kettlebells, dumbbells or straight bars. After gripping one in each hand, move with short, quick steps. Aim to travel 50 to 100 feet.


HIIT Workout

The main reason I hear when individuals begin another workout program is, “I don’t have enough time.” In a world that is overwhelmed by 40-to 50-hour work filled weeks, driving children to baseball rehearse and continually taking a gander at your schedule to see what’s next, it’s anything but difficult to feel that way.

Yet, with regards to your general wellbeing, a steady workout calendar is vital.

While there are individuals who can and even get a kick out of the chance to invest hours at the rec center, that is presumably not the situation for most. With the a large number of things you have going ahead in your life, finding an additional hour is sufficiently hard.

Fortunately, you can even now get an extraordinary sweat in with only a small amount of that time, on account of HIIT or High Intensity Interval Training workouts.

# Why HIIT Workouts

Before I delve into what HIIT workouts actually are, it’s important to see if they’re a right fit for you. In the gym, the method of training you choose should always come down to your personal goals and the time constraints you face.

If your number one goal is weight loss, a great, time-efficient alternative to typical resistance training is HIIT. It’s an especially good option for busy professionals that need to squeeze a workout into a lunch break or between work and dinner with their families.

# How HIIT Works

HIIT is a type of training where you consistently give 100 percent effort through quick, efficient movements, with only short breaks in between the exercises to catch your breath.

HIIT therefore allows you to get your heart rate up and muscles working at max capacity, all in less time. HIIT also allows you to combine multiple exercises into a circuit, so you can move through these exercises back to back with more efficiency.

While HIIT training is great for getting a hard, quick workout in, it’s not ideal if your primary goal for resistance training is to gain strength. While you will get stronger from HIIT training, the end gains aren’t as large as if you were to take two to four minute rests in-between sets.

With that said, if losing weight and increasing your physical fitness is more important, HIIT training may be your answer, since it can scorch some serious calories.

# Structuring a HIIT Workout

When structuring a HIIT-style workout, be careful about incorporating heavy technical exercises that become more dangerous as you get tired. Exercises like the heavy squat should be replaced by a safer version, such as a goblet squat.

When combining exercises into a circuit, you can either alternate upper body exercises with lower body exercise or, as you become more fit, combine three to four lower body exercises all together.

Typically, I like to complete three to four sets of eight to ten repetitions of the circuit while taking a three-minute break in-between each set (no rest during the circuit). Two or three separate circuits are usually enough to give a sufficient stress stimulus to cause your body to adapt (i.e. get fitter).  With this setup, your workout can be cut in half.

For beginners, I encourage you to try the Tabata method, which is simply one type of HIIT workout. These two workouts below give you step-by-step, easy-to-follow instructions and GIFs, so you won’t get confused.

Know The Benefits of Running While Pregnant

while-pregnantFor a long time, pregnant ladies were encouraged to avoid for all intents and purposes any running amid pregnancy. It was imagined that such effort could be unsafe to both a mother and her infant.

Circumstances are different.

Today, specialists suggest solid ladies, who have practiced much of the time preceding pregnancy, to keep practicing amid pregnancy. Also, late studies demonstrate that “pregnant ladies advantage from standard physical action an indistinguishable route from non-pregnant subjects.”

While remaining fit and solid is to the greatest advantage of most ladies, there are a couple of contemplations runners ought to remember. For one, it’s not prudent to start another thorough wellness regimen while pregnant. On the off chance that anything, effort may should be diminished to some degree as pregnancy advances.

As a runner, Kelly Collins of has experienced some of the benefits of participating in exercise regularly during pregnancy firsthand.

“It’s a lot of work to give birth to those babies,” Collins says. “Labor is difficult. When you run, you’re already doing something kinda difficult. You go into labor and delivery, which is a whole new ball of wax, but you’re a little bit tougher from the running.”

# Running and Its Effects on a Smooth Pregnancy

According to Collins, the benefits of running are not only found during labor and delivery, but also throughout all nine months of pregnancy.

“There are all these wonderful things that go along with pregnancy,” she jokes. “There are leg cramps, headaches and insomnia. With each of my pregnancies, I ran a little longer into the pregnancy. The longer I ran, the less I would experience those things. The leg cramps were fewer. I could get to sleep at night, and I had more energy all day long.”

Doctors agree that exercise can improve and/or prevent some of the most common ailments associated with pregnancy, making for a much healthier and possibly safer experience.

A recent study published by the Institute of Movement Sciences and Sports Medicine at the University of Geneva, in Geneva, Switzerland, found that “regular physical activity has proven to result in marked benefits for mother and fetus.”

Maternal benefits include improved cardiovascular function, limited pregnancy weight gain, decreased musculoskeletal discomfort, reduced incidence of muscle cramps and lower-limb oedema, mood stability, and attenuation of gestational diabetes and gestational hypertension.”

# Raising a Healthy Child From the Start

The benefits of staying physically active during pregnancy don’t just stop with mothers. Babies can also experience several positive results. From the Geneva study: “Fetal benefits include decreased fat mass, improved stress tolerance, and advanced neurobehavioural maturation.”

In addition, women experiencing pregnancy-related complications may need to abstain from exercise altogether. Each woman is different, and along with her doctor, will need to create an individualized approach.

“Individualizing an exercise program for pregnant women involves medical screening with the use of a physical activity readiness questionnaire for pregnancy, an estimation of previous activity level, and developing a program specific to the woman’s situation,” according to a recent study at Marywood University.

If a female runner is healthy and has received the green light to continue exercising during pregnancy, Collins suggests that she continue to implement a running program throughout all nine months, if possible, to reap the benefits that exercise during pregnancy can offer.

“If a woman is a runner, and it is at all possible for her to keep running, I definitely recommend for her to do so,” says Collins.