WebMD Health Wednesday, April 19, 2023 12:09 PM Poverty rates may help explain lower life expectancy, according to a research letter. |
Mark's Daily Apple Wednesday, April 19, 2023 11:00 AM Training outdoors is one of the classic human traditions. Almost every workout I do is outside, whether it's weights at the outdoor gym, sprints on the beach, hikes, fat tire cycling on the beach, paddling in the ocean, pickle ball on the court or Ultimate on the grass. Being outside in the sun while you train and play means better results, more vitamin D, a bigger pump (from nitric oxide production from said sunlight), a stronger connection to the earth through barefooted grounding, exposure to all the benefits of nature, and it's just more enjoyable. However, you can't always train outside. Sometimes you need to bring the outside indoors. Sometimes you need indoor exercises. What are some of the best indoor exercises? Treadmill Uphill Ruck One of the best overall exercises for building strength, endurance, and "grit" is the uphill ruck. You strap on a heavy pack (or weight vest) and go walking through hills. It's easy on the joints, hard on the muscles, and is incredibly demanding of your cardiovascular system without forcing you to go fast. Uphill rucking is a great way for anyone whose joints won't allow them to run or who simply doesn't like running to still get great aerobic work in. But there aren't any hills indoors. A good indoor replacement is to use the treadmill on max incline. You pump the incline up to 15, strap on your pack, and go. Pick a speed that's manageable but challenging. It's arguably better in some ways than the real hills because you're able to constantly climb and eliminate the flat portions. I'm not a huge fan of rucking on flat ground—it doesn't feel terribly helpful. The one thing it can't replicate is the downhill portion, a vital part of the ruck session because the eccentric loading of the knee helps strengthen connective tissue and trains the muscle to "lower" the weight. Following up the treadmill ruck with some high rep VMO squats while wearing the pack or carrying weights is a decent approximation. Treadmill Hill Sprints You know the drill. Hill sprints are bar none the best sprints around. They're harder, because you're fighting even more gravity. They're easier on the joints, because your feet aren't "falling" as far. They're more efficient than flat sprints, so you don't need to spend as much time doing them. Flat sprints on a treadmill have always felt off to me. For one thing, flat treadmill ambulation isn't the same as flat ground ambulation. A 2013 study found major differences between accelerating on the treadmill and accelerating on the ground. Runners on the ground accelerate and modify their biomechanics to accommodate the acceleration, increasing hip joint power and reducing knee joint power. On the treadmill, the ground accelerates instead and the runner maintains the same "kinesiological mechanics." By increasing the incline, you can almost recreate the effect of running on real ground. According to one study, a 1% incline is enough to make running on a treadmill very similar to running on the … Continue reading "6 Indoor Exercises to Bring the Outside In" The post 6 Indoor Exercises to Bring the Outside In appeared first on Mark's Daily Apple. |
HEALTHIANS BLOG Wednesday, April 19, 2023 8:33 AM "The brain is a muscle that can move the world" – Stephen King We'd wake up for a morning run or take a short walk... The post Simple everyday habits to keep your brain young and healthy appeared first on HEALTHIANS BLOG. The post <strong>Simple everyday habits to keep your brain young and healthy</strong> appeared first on HEALTHIANS BLOG. |
HEALTHIANS BLOG Wednesday, April 19, 2023 8:30 AM In today's society, body shaming is a problem that is becoming more widespread. It involves making derogatory comments about or insulting someone's physical appearance. There... The post Body shaming: Know how it can affect mental health appeared first on HEALTHIANS BLOG. The post Body shaming: Know how it can affect mental health appeared first on HEALTHIANS BLOG. |
