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...

When it comes to achieving a goal, knowledge is crucial. It is the foundation upon which progress is built. But knowledge alone is not enough. It is not the end game. It is only the starting point. It is the potential power that gives you the power to make a change. When it comes to living a healthy lifestyle, for example, having knowledge about the importance of exercise and healthy eating is essential. But that knowledge is not worth anything if you don't put it into action. No matter who you are or what your status in life is, if you want to achieve something, you have to take action. Making the choice to take action is not always easy. It requires discipline, hard work, and the willingness to face challenges and setbacks. It requires pushing through the pain and discomfort that comes with change. But it is these choices that make the difference. It is those who are willing to make the difficult choices who see the results they desire. So, the question is, have you made the choi...

 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 ...