AZ Fitness and health!!

Author - Ravi Kulkarni https://www.youtube.com/watch?v=CyDLbrZK75U   Dr. Andy Galpin: Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series (Part 2 of 6)   Advantages of strength and hypertrophy training   You begin to lose muscle with age, but you lose strength and power at faster rates. You also lose function in your limbs due to lack of use. Four principles of strength training: adherence, progressive overload, individualization and targeted. Strength and power building and muscle building (hypertrophy) are related but not identical. To build strength and power, use higher weights and fewer repetitions (3-5) and to build muscles lower weights and more repetitions (8-12). Strength training impacts neuronal signaling, gene expression protein synthesis and muscle growth. To optimize benefits, exercise muscle groups every 48 hours. Other benefits: strong bones, better mood, better mental health. Warmup is necessary, but don’t o...

 Author - Ravi Kulkarni Here is a podcast on strength training along with my summary. It is a 6-part podcast and I will send more once HL posts the remaining episodes. https://www.youtube.com/watch?v=zEYE-vcVKy8 Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series (Part 1 of 6) For the long term health and wellness it is important to focus on both endurance and strength. Focusing on any one is not going to be enough to ensure optimal health. There are nine major adaptations that the body can make in response to exercise. These are: 1) Movement or skill development 2) Speed  3) Power 4) Strength  5) Muscle hypertrophy 6) Muscular endurance are adaptations to exercise that can improve functional and/or appearance outcomes. 7) Anaerobic capacity. Maximum heart rate, VO2 max, and long duration endurance are the 3 physiological limitations of anaerobic 8) maximal heart rate or aerobic test and  9) long duration training One ...

Author - Ramyesh S  Hello AZ Fitness community!    You are aware the run season has commenced, and a few races have been completed as well.  We still have more than 5 months (AZ local) to go, I am aware many have signed up for several races and some may be planning for new races too within and outside of AZ.  I am also training for a couple of races in the next few months.  Unlike the previous year, I have been researching and training more diligently.  I guess I am applying the lesson learned from yesteryear, hope it helps to get some level of maturity.  As you know, there are abundant resources for running on the internet, I thought of sharing a few concise topics about running that I learned and might help if you aren’t aware of them. We all know the benefits of running, for recreational runners like us, running could very simple… just one foot in front of the other or could be complex with several cues, training types, economy, etc. Humans are...