Bodyweight Fitness: Motivation Monday for 2020-06-08 |
- Motivation Monday for 2020-06-08
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-08
- Cardiovascular Endurance: Improving the Cardiovascular & Respiratory System
- Workout for a farmer
- Is training pullups 2x a week sufficient enough for gains?
- If you could ask Daniels Laizans a question, what would you ask?
- Individual body type variability and impact on training
- how to get gains with bodyweight exercises?
- ELI5: What does locking out your elbows mean?
- Pyramids vs. Straight Sets
- Replacement for Squat Progression
| Motivation Monday for 2020-06-08 Posted: 07 Jun 2020 11:08 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-06-08 Posted: 07 Jun 2020 11:07 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
For your reference we also have these weekly threads:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| Cardiovascular Endurance: Improving the Cardiovascular & Respiratory System Posted: 07 Jun 2020 08:51 PM PDT I jumped on reddit this morning and seen a post from /u/DreamerDUd about improving their cardiovascular endurance. Dreamer mentioned that after about five minutes of running made it hard for them to breath. So I would like to share information I have found helpful and improvements I have noticed after the last two months of running. I hope dreamer doesn't mind me using them as an example in this post. Cardiovascular & Respiratory System: The cardiovascular and respiratory system work together in order to transport oxygen and nutrients around the body, as well as removing waste. When we breath in oxygen it arrives at the lungs where it will go through a process called gas diffusion. Here carbon dioxide is removed from the blood stream and swapped out with new clean oxygen. This new oxygen allows the body to create additional fuel for our muscle to function aerobic exercise. The efficiency of this system is dependent on how well your heart and lungs can circulate new oxygen and blood. When you experience an increased breathing rate it is a sign that body tissue has an increased demand for oxygen. Thankful with appropriate exercise we can improve both the cardiovascular and respiratory system. Aerobic Exercise can force adaptations: As mentioned we can improve both the cardiovascular and respiratory system through exercise. For the Cardiovascular System, aerobic exercise can adaptations through the following components:
These adaptations really depend on the intensity and duration of the exercise. Cardiac Output will improve with longer and more intense exercises. Much like the Cardiovascular System, the Respiratory System responds in the same way. Regular bouts of exercise with the correct level of intensity can create adaptations.
Personal Training Experience: I was never one for cardio pre covid, I hiked a couple of times per month, but any intense level of cardio was practically non existent. It wasn't until I was learning about the cardiovascular and respiratory system in response to exercise and how they could improve my health and longevity (family heart issues) that I know I needed to implement this into my training. During the lock down I was experimenting with a sedentary life style and how my body would react after a few weeks of poor food choices and physical inactivity. (ill probably write about this another time). Training begun with simply walking 1.6km per day for a week. I was doing this with my girlfriend. Training with a friend or someone who also has similar goals keeps you accountable and also gives you a chance to share your experiences after training. After a week, we picked up the pace and started a combination of jogging and running. We continued the 1.6km distance, a few runs later we up'd the distance to 3.6km and I developed how we will train We would run 3.6km per day for three days and have one day off as a break, then repeat the three days again. Some days you will find your body may not like the run. I experienced a few strains which can be improved through stretching and resting. During these three day splits we would up the distance to 5km, but we would only do this on what I call "a feels good basis". The feels good basis is understanding your body and what it is capable of during exercise. Sometimes you need to feel confident about your physical ability and sometimes you need to put your ego down for one or may two training sessions. We both worked a 3.6km or 5km run following the three day split along with the feels good basis for about 5-6 weeks. Eventually both wanted to run longer and by the sixth week I noticed my body was adapting to the training so we set Sunday as the day we would run 10km. Now we run for 3-4km in the morning before work, following the 3 day split and 10km on Sundays. Morning runs will likely be up'd to 5km in the near future along (1-2 weeks) with 10km up'd in the next 4-6 weeks. Note I: Its about training smart. Often I hear about people wanting to achieve X physical thing and they go too hard and too fast. They will often give up before they have even started, you cannot force positive adaptations. It takes time, patience and discipline. Note II: Pace is everything and it takes time to master, dont run because you want it to be done faster, instead focus on developing pace where you can maintain a level of intensity that is manageable. Meaning you still feel like you are working hard, but not over working where you literally need to stop and take a breath Personal Adaptations: This is merely my own personal experience and some adaptations my girlfriend has experienced since running.
Recommendations: In Dreamers case I would recommend developing their cardiovascular endurance by slowly increasing the duration and intensity of aerobic exercise. Additionally, interval training would probably be a good option given the nature of the basket ball. This could be running lengths of the court for X number of times, a rest period, then repeat. Maybe add in the ball in with the training so they could become familiar with the feel of the ball and running. Disclaimer: I just want to point out that this is my own personal experience and its purpose is for education. If you do suffer any diseases or disorders such as heart disease, hypertension or anything that could put your health at risk. Please see your personal doctor before training. Again, its important to train intelligently and insure the health and safety of your personal health is at the front of your exercise choices [link] [comments] |
| Posted: 07 Jun 2020 09:42 PM PDT I'm a farm hand and I've been doing this for several months now and have realized I've gained alot of arm muscles and leg muscles but ultimately i don't use my core for anything and have bags to put on belly weight while everything else seems to get stronger. Where I live a high Carb and Calorie diet is what I'm eating not necessarily out of choice and on some level is necessary to sustain the amount of calories a burn a day through sweat manual labor etc. How can I work out in a way that'll mesh with my new lifestyle. Im used to working out I just feel like my body is starting to get wonky with they way I'm building both muscle and fat at the same time just in different areas. Any advice is greatly appreciated. For reference im 20 Male, 205 Pounds, 6"1' [link] [comments] |
| Is training pullups 2x a week sufficient enough for gains? Posted: 08 Jun 2020 12:00 PM PDT I'm a swimmer and my team practices every week day during quarantine right now, and the practices are hard and combining soreness from swim and home workouts is not fun during practice. However, I'm also into calisthenics sort of (not very great but I enjoy it). Will I be able to adapt to pull ups eventually and do it more times a week? I used to do 100 pushups and feel super sore the next day and now I can crank out 300 and barely feel sore. Basically, will my body adapt to training pullups just by 2x a week? [link] [comments] |
| If you could ask Daniels Laizans a question, what would you ask? Posted: 08 Jun 2020 06:34 AM PDT Daniel Flefil is going to interview Daniels Laizans. He has already interviewed Eryc Ortiz and Viktor Kamenov (highly recommend checking them out if you haven't). He has also interviewed Vitaly Melnik but the it hasn't come out yet. Laizans interview was highly requested. Usually people on YouTube don't have very good questions. Most would ask like "How to do one arm planche" etc. So I thought I would ask it here. I'll link this thread to Flefil that he can ask him questions. Btw please don't ask anything about his legs. Flefil said he doesn't want to go into that controversy. Anything else is fine. Thank you. [link] [comments] |
| Individual body type variability and impact on training Posted: 07 Jun 2020 10:55 PM PDT I have been looking for info on the topic of on physiological differences and individual variability (e.g. body shape, proportions / limb length, bone structure and muscle insertion points, etc.) and their impact on programming. For instance I am short and 'bottom-heavy' / 'pear-shaped', and I seem to struggle with the press to handstand more than someone who would be comparatively 'longer'. I have had to work a lot more on shoulder and finger/forearm strength than seem to be the average. Similarly for flexibility, I am very flexible in front splits (e.g. I can oversplit), and I have a flat pancake, but for middle/straddle splits I feel that my hip bone is in the way, and I think I may never be able to reach that. There doesn't seem to be much out there on this topic (though found this related thread). This thread from r/yoga references Paul Grilley videos, and there are related concepts in climbing e.g. ape index, but I haven't seen them much applied systematically to bodyweight / calisthenics, other than a few obvious facts e.g. 'the heavier you are the harder pull-ups are going to be'. I'd love to be able to adapt my training to whatever exercises/progressions are most efficient for my body shape (and know which ones are 'hard limits' I shouldn't waste time on). Have you guys come across anything of substance on this topic? Any resources / advice appreciated! [link] [comments] |
| how to get gains with bodyweight exercises? Posted: 07 Jun 2020 02:00 PM PDT Hey guys, I'm new to this sub. Basically I was planning on getting a gym membership for a while but since covid hit obviously that ain't working. I purchased a pull up bar it's my best friend when it comes to working out at home. My question is can I get build a good amount of muscle with pull ups/chinups along with push-ups and squats? I'm going to add a rep every session for progressive overload and once I reach a certain point I'm gonna chuck some weight in a bag for weighted reps. Any answers would be appreciated, cheers. [link] [comments] |
| ELI5: What does locking out your elbows mean? Posted: 07 Jun 2020 01:28 PM PDT Hi there, I came across a lot of advice that spoke about locking out your elbows while doing dips for example. My problem is: Even though i searched on the internet i just cant find a proper explanation what locking out elbows means excactly and how to achieve it. Maybe its too basic, maybe my language barrier doesnt help. Could someone just explain to me precisely what it is and how to do it? Thank you :) [link] [comments] |
| Posted: 07 Jun 2020 04:15 PM PDT So I've been doing pushups for awhile now, didn't really know what I was doing when I started so my progress was slow. Right now I can do 52 in 2 minutes, but I want to be able to just do 40 without stopping right now. My question is, what should I be doing to maximize my results or just be able to get to 40 straight pushups? Pyramids wear me out quicker, but I get less reps in. I usually do 5, 10, 15, 20, 25, and then back down. Straight sets for me are usually sets of 20 with 1 minute rest in between sets and I'll do anywhere from 8 to 10 sets. Sometimes I'll do them in circuits as well, but I get a lot of rest there so I dislike that. I'm not really sure what the benefits are to each. [link] [comments] |
| Replacement for Squat Progression Posted: 07 Jun 2020 01:12 PM PDT Hoping the pick the collective brain here. I have bilateral torn medial menisces. They are as healed as they're going to get. I've had multiple PT stints, gel shots, and even took part in a university study of this type of injury. I am rehabbed to the point of fairly painless functionality as long as I stay within the limits that don't set off inflammation and pain again. Squats below 90 degrees are right out for me. I can go more acute than that without load, but supporting my own bodyweight, that right angle is a hard limit. Any lower and bones start grinding together and then my knees hurt for days after. It's no fun. So, no squats beyond the very basics. It will take knee replacement to get the full, loaded range of motion back, and that's what I plan to do, but it's not going to happen before next year for a number of logistical reasons. So in the meanwhile, I would appreciate some suggestions as to what progressions I can use in place of squats to hit quads, glutes, and hams. Hoping I can keep it to three exercises at most to hold the overall time of my entire workout down. I'm otherwise using the Start Bodyweight routine, I just need to figure out this part before I get past assisted squats. So far, it looks like Nordic Curls and kettlebell deadlifts are good options for the posterior chain bits, but I'm still casting about for tackling the front. All suggestions on front and back are welcome. Thanks, mates! [link] [comments] |
| You are subscribed to email updates from Reddit's Bodyweight Fitness Community ��. To stop receiving these emails, you may unsubscribe now. | Email delivery powered by Google |
| Google, 1600 Amphitheatre Parkway, Mountain View, CA 94043, United States | |
No comments:
Post a Comment