EXERCISE

BENEFITS OF TRAINING WITH WEIGHT PLATES

Published

5 months ago

March 6, 2024

admin

If you have ever been to the gym, or if you usually go to train several times a week, it is very likely that you have seen that many people training with weight plates as part of their routine. They are a very powerful and very versatile tool to work different muscle groups.

However, for those people who have little experience in the gym, it is usual to do their exercises on the machines and not use the discs. Except when they have to use them to increase the weight of the bar of a machine, like the Smith machine or the press to work the strength and resistance of the legs.

However, there are many muscle areas that can only be exercised using the discs. For this reason, they are of crucial importance to achieve a complete training that is totally free from the restrictions and limits established by the use of machines. Therefore, in this article, we are going to explain the advantages and benefits of strength training with the use of weight discs.

Table of Contents

MAIN ADVANTAGES OF STRENGTH TRAINING WITH DISCS

As we have said before, those people who are starting out in the gym to be in better physical condition tend to use machines more than weight plates. But, as we have said, weight plates have great advantages that are worth taking advantage of in your training. Since they serve to work different muscle groups.

DISCS ALLOW FREE AND NATURAL MOVEMENT

The free weight of strength training with plates has great advantages over the use of machines. Although we do not want to detract from the use of machines, the truth is that they limit the movement of the athlete who uses them, just as it happens with the use of dumbbells for training. However, when performing free weight exercises with plates, the movement is much more natural.

DISCS ALLOW FOR A WIDE VARIETY OF USES

As we have previously commented, weight plates are a powerful, useful and, of course, very versatile tool . This is because we can use them in different ways. For example, we can use them as if they were dumbbells, or we can drag them or hang them from our body to drag their weight and we can even use them as a support point.

WEIGHT PLATES ARE A DEAD WEIGHT

In addition, the discs are a dead weight in themselves, so when doing strength exercises with them, we will not have the help of the pulley of the machines. This forces us to make greater efforts to be able to lift them.

YOU CAN ADAPT THE WEIGHT OF THE DISCS TO YOUR PHYSICAL SHAPE

Another of the main advantages of weight disc training is that it allows you to adapt the weight depending on your physical condition. For this reason, you can allow yourself to start with one or more less heavy discs and gradually increase their weight as the weeks or months go by and your physical condition improves.

BENEFITS OF STRENGTH TRAINING USING WEIGHT PLATES

Now that you know the advantages of training using weight plates, we are going to show you the different benefits that you can obtain from its use. Some of these strength training benefits are self-evident. However, there are others that are not so important and that is why we tend to overlook them very easily. And not because they are less evident are they less important.

TRAINING WITH WEIGHT PLATES INCREASES STRENGTH AND PHYSICAL RESISTANCE

It is evident that the increase in strength and physical resistance is one of the benefits of strength training. In fact, it’s usually one of the main reasons people go to the gym.

But strength and endurance are not the same. Thus, strength is the maximum amount of weight you can move in a single movement, while muscular endurance is the ability of your muscles to support a movement for a long period of time.

Thus, to improve strength, you must use very heavy weights and lift them with low repetitions and rest for long periods of time. Instead, to improve endurance , you need to use lighter weights and do many sets of repetitions with little rest in between. These exercises are perfect for maintaining muscle tone and avoiding losing muscle mass with age.

WEIGHT TRAINING SPEEDS UP METABOLISM

As with any type of physical activity, there are many benefits to strength training with weight plates. Among them, it should be noted that, thanks to its use, the body’s energy expenditure is increased , in addition to providing remarkable muscle growth, which will further increase energy expenditure to maintain muscle tone.

Therefore, the fact of training with these discs allows you to minimize the loss of muscle tone and burn a large amount of fat. Since the body tends to keep what is being used the most.

In other words: if you use your muscles often, your body will spend more energy maintaining them and will understand that it doesn’t need fat. Therefore, the higher the level of muscle mass compared to body fat, the faster the metabolism and the more energy you need.

INCREASED BONE DENSITY

According to experts, from the age of 40, a person’s bone mass decreases 1% with each passing year. Therefore, as age advances, the risk of osteoporosis increases. This is a serious bone disease that causes the bones to be much thinner and more brittle than normal. Therefore, the danger of suffering a bone fracture increases as time goes by and we get old.

However, it has been shown that the benefits of strength training include slowing down the loss of bone mass, as well as bone regeneration. This regenerative effect is produced by the training itself, by affecting the bones thanks to muscle tension. Therefore, training with weight plates helps increase bone density.

OTHER BENEFITS OF STRENGTH TRAINING WITH WEIGHT PLATES

There are many other benefits of strength training using plate weights, but let’s just name a couple more. Among these are the benefits that this effort does in your mind. Since this is strengthened, improving brain activity and mood.

Finally, this training is capable of improving the quality of sleep in order to sleep better during the 8 hours of daily sleep recommended by the WHO. Lack of sleep and poor brain health go hand in hand, so if you don’t get enough sleep or your sleep is not quality, you are more likely to suffer from stress or anxiety. On the other hand, yes, thanks to strength training, you can have a quality sleep, reducing all the negative signs, and increasing brain activity.

Up Next

Health Benefits of Yoga

EXERCISE

Benefits of walking backwards

Published

3 months ago

April 29, 2024

admin

Table of Contents

Discover the benefits of walking backward.

If you got excited when your toddler started walking, wait until he goes backward! Walking backwards may seem like a simple and silly movement, but mastering this action by your little one is truly impressive and offers many developmental benefits.

Here are some reasons why practicing backwards with your child is so valuable.

Benefits of walking backwards

Security

The most important reason to learn to walk backwards is safety in the first place. When your toddler falls forward, he can use his hands to break the fall and push himself back.

Practicing walking backwards allows you to increase your ability to use your legs to prevent a backward fall.

You will slowly learn to counteract a backward fall by taking a few steps back to regain your balance. Protecting your head and spine from these falls is the main reason for this achievement of the movement.

Strengthens leg muscles

If you’ve ever tried walking backwards as a fitness exercise, you may have noticed that it engages other leg muscles than walking forwards.

Walking backwards engages the calf muscles, glutes, and quadriceps, which are very helpful muscles for toddlers on the go! Strengthening these leg muscles can help you achieve other movement milestones like climbing, kicking, and even dancing.

Improves balance and coordination

Any type of exercise that improves a child’s balance and coordination is good, and walking backwards does it! Balance and coordination are the foundation of many physical activities, such as learning to ride a bike or playing catch.

Walking backwards is not only great for your little one’s core muscles and postural control, but it’s also a great workout for their cerebellum, as learning to balance while walking backwards facilitates the growth and development of neurons in the brain.

Strengthens spatial awareness

Walking backwards also helps increase your spatial awareness, which is a cognitive skill that tells us our position relative to objects around us.

Develop proprioception

Your child’s proprioceptive sense is his ability to internally determine where his body parts are and how much effort it takes to move them.

This internal sense helps guide your backward movements without the need to look back and prevents you from falling.

Walk Back Achievements

Between 16 and 18 months, you will most likely see your toddler master lateral movements and eventually take a few steps backwards. For a time, he may seem like a clumsy little sailor doing the cha-cha-cha.

But as his muscles develop and his balance strengthens, he will feel more and more confident backing up.

Around 28-30 months, you will notice that his steps become steady and steady, allowing him to move backwards halfway across a room (approximately 10 steps). A great feat for little feet!

Remember that little ones reach these milestones of movement at different times and in different ways.

EXERCISE

Adele’s Doctor Reveals Her Weight Loss Secret … And It’s Not Exercise

Published

3 months ago

April 29, 2024

admin

Table of Contents

Adele lost 70 kilos
Adele’s transformation
Related
Discover How Adele’s Doctor Reveals Her Weight Loss Secret.She has become one of the most famous doctors in the world thanks to the spectacular physical change of the British artist
Dominique Fradin-Read is the doctor who has made Adele lose more than 70 kilos in recent months.

A radical change that, until now, kept millions of people around the world expectant, since no one knew how she had achieved it.

Now, the doctor has revealed what her trick is to lose weight and she has made it clear that it is not about doing sports.

The artist is unrecognizable after undergoing a weight loss process in which her doctor, based in Los Angeles, has had a lot to do with it.

Fradin-Read has shared the secret she uses with all of her clients, insisting that it is not just about exercising, but that the process has a lot to do with mood and mental health.

Dominique Fradin-Read has explained to US Weekly that losing weight is not “only about exercising”, but that sport should be one of the parts of a larger transformation of the lifestyle of the person.

For this reason, she assures that the mental health and well-being of those who want to lose weight are as important as diet and physical exercise.
Table of Contents
Toggle
- Adele lost 70 kilos
- Adele’s transformation
Adele lost 70 kilos

The doctor notes that “the first thing I say to my patients is that when it comes to weight loss, diet and exercise alone will not be enough in most cases.”

It is one of the reasons that many people suffer the dreaded rebound effect after going on a diet, regaining all the lost weight.

Dr. Fradin-Read emphasizes the importance of studying each patient from a global point of view, not only thinking about losing weight

However, in addition to focusing on weight loss, it must be done in the life of the person in general: “Many patients who come to us tried to lose weight before, but they did not succeed and they regained it, and even more.

For successful and sustainable weight loss, we must look at the whole person and not just tackle the weight separately. ”

So they put each patient through a detailed study: “We look at the metabolic function: Is the patient starting to develop insulin resistance?

We look at hormones, such an important part of menopausal weight gain. We look at levels of thyroid and cortisol.

We take habits into account: why do most of us behave well all day and crash at night? We assess stress and sleep.

We talk about mood and mental health. When all these are addressed items, then we can start a personalized diet … and recommend exercise as needed, then it will work. ”

Fradin-Read does not want to speak explicitly about Adele, as she has “moral and legal obligations to protect the privacy of all patients, both my own and others.

For that reason, I cannot confirm or deny any information, but I do like to speak about my work as a physician and the various treatments, therapies, products, and services that my practice offers, without providing information on specific individuals. ”

Adele’s transformation

Dr. Fradin-Read has a degree in preventive and anti-aging medicine, as well as an undergraduate degree in nutrition.

Part of his success is that when he starts working with a patient, he does it intensively: “I combine all the tools and methods in our therapeutic arsenal, starting with the most natural approaches and lifestyle changes, vitamins/supplements, to recommend peptides, rebalance hormones and finally prescribe medications that are appropriate for each patient. ”

The doctor develops a “visual method to make everyone imagine a plate divided into several parts: green vegetables should occupy approximately two-thirds of the plate, good source protein one third and the last part is reserved for carbohydrates.

AND In addition, you can add healthy fats, such as olive oil, avocado, or nuts. ”

Fradin-Read also emphasizes that “the notion of pleasure in eating is at the basis of a successful long-term diet.”

For this reason, it is important to create a personalized diet for each person and that it is not always the same: “We are all different when it comes to our weight and, therefore, the same diet that works for one person may not work for another; even it could be that it didn’t even work for the same person throughout his life. ”

They first recommend structural lifestyle changes, rebalance hormones, and finally prescribe appropriate medications

A good diet to lose weight, according to Dr. Fradin-Read, would be one composed of foods rich in nutrients, proteins, good carbohydrates, healthy fats, and dairy.

You can even add a glass of wine sometime a week. The goal is for people to feel good about themselves and maintain that commitment throughout their lives.

For this reason, along with her slimming processes, the American doctor also offers an anti-aging and skin rejuvenation program.

She does it through a test to evaluate the DNA of each person that allows “to identify the strengths and weaknesses that the body will have in the future.”

A formula called ‘TruAge’ with which she aims to find biomarkers that allow early detection of various conditions such as cardiovascular diseases, Alzheimer’s, cancer, and others.

EXERCISE

Health Benefits of Yoga

Published

3 months ago

April 29, 2024

admin

The ancient healing system and practice of yoga, which literally means ‘to join together’ was developed in India more than 5000 years ago by Vedic priests. Their sacred texts and the teachings of yoga rituals sought to develop awareness between the mind and body through synergy, strength, and harmony. During subsequent millennia, the modern or Western approaches and Health benefits of yoga of the study and practice of yoga has undergone variations but follows traditional methods.

Indeed, science continues to corroborate the health benefits of yoga as demonstrated by research at National Center for Complementary and Integrative Health, American Society of Clinical Oncology, Harvard Medical School, as well as numerous other scholarly, fitness, and health and wellness institutions and facilities such as IDEA Health & Fitness Inc. Today’s practice combines a series of poses, movements, or postures that incorporate proper breathing techniques – the body’s vital energy to find peace and achieve serenity.

Table of Contents

Popularity of Yoga

Over the past two decades, the popularity of yoga has experienced incredible growth and for good reason. As the revolution of fitness fads, diets, and gimmicks have increased in order to mitigate the rise of obesity, heart disease, Type II diabetes, and other symptoms of morbidity, the practice of yoga has simultaneously evolved as one of the best ways to increase health and vitality, improve flexibility, athletic and sports performance, maintain or increase cardiovascular fitness, build muscle tone, help with weight loss, boost immunity, improve quality of sleep, and reduce depression. As a mind-body alternative medical advancement with a take charge impact on spirituality, yoga has stood the test of time with more than hundred variations or schools of practice.

Yoga for Depression

Health Benefits of Yoga

According to the World Health Organization (WHO), depression is a major disability on a global scale (NIMH). In addition, the surge of available technology has become one of the dominant avenues that people capitalize upon in order to stay connected with coworkers, friends, and family. The combined sources of social media and networking provide easy access on a daily basis, but the high tech overload leaves a wake of isolation and lack of personal connection. The results may lead to stress, insomnia, anxiety, alienation, and depression. According to IDEA, a professional fitness and wellness association, “Depression is a common mood disorder characterized by feelings of guilt, hopelessness, and worthlessness” (Lipton. 2008).

Recent research and clinical studies through the National Center for Biotechnology Information, the National Institutes of Health, and Harvard Medical School indicate that yoga is a favorable intervention and alternative method to reduce the stress response as well as a viable option to the treatment of depression and insomnia. Typical exercise regimes and programs focus on the physical aspects and attributes of wellness. Although these are critical to longevity, overall health, and vitality, Yoga incorporates the physical component with meditative, proper breathing, relaxation, and self-actualization. Together, the practice of yoga culminates in reducing depression through better mental clarity, less physical pain, increased positive self-esteem, enhanced peace of mind, reduced stress, promotes transformation, and leads to healthier lifestyle choices.

Yoga for Seniors

Yoga is one of the safest workouts for people of all ages with many choices available for every level of fitness, body type, and skill level. Whether you are a beginner or a seasoned practitioner, a yoga workout is low impact and joint friendly. Seniors benefit from yoga because it improves their bone health, which is critical to preventing bone loss, fractures, and osteoporosis. Moreover, Yoga helps with posture, protects the spine, reduces the risk of injury, lowers blood pressure and blood sugar, improves immunity, increases balance, flexibility, range of motion, and strength, enhances blood flow and circulation, prevents damage to soft tissues, is an excellent component to rehabilitation and injury recovery, builds body awareness, improves breathing, and leads to heightened inner strength; all critical factors for healthy aging.

Yoga Class

In order to participate in a yoga class, all that is required is comfortable, breathable clothing as well as a few other props. Most studios provide a mat and also recommend going barefoot. However, some people benefit from props such as cushions, straps, blankets, and yoga blocks. Yoga Blocks raise the level of the floor to accommodate individuals with less flexibility or to allow beginners to reach poses with more ease and comfort. Yoga blocks also assist with balance, alignment, and facilitate holding poses for longer periods of time without the risk of injury, but proper use is essential to a positive Yoga experience. Blocks can be used in seated poses, standing positions, or under the head when lying down on the floor for abdominal or meditative work.

Precautions

There are many health benefits of yoga, and with the variety of classes now available, everyone stands to gain from engaging in the practice. Nevertheless, there are some conditions that warrant precaution and a consultation with a medical practitioner including severe osteoporosis or balance problems, poor conditioning, herniated disks, pregnancy, impaired circulation, and certain eye problems such as glaucoma.

Stay up to date on the latest in health and nutrition by signing up for our free newsletter series.