What Is Muscular Endurance And How Do You Improve It? and More…

In today’s digest we bring you articles on What Is Muscular Endurance And How Do You Improve It?, Tight and Tone ARMS With 6 Quick Arm Exercises, The Best Upper-Body Workout and The Withings ScanWatch Hybrid Fitness Tracker Can Track Your Vital Signs. Hope you enjoy them…

What Is Muscular Endurance And How Do You Improve It?

For some people, success in the gym can be measured by the size of their muscles and the numbers on the weights they can lift. However, many of those people don’t consider how long they can lift those weights for, a quality known as muscular endurance. It’s a mistake to overlook that element, especially if […]

For some people, success in the gym can be measured by the size of their muscles and the numbers on the weig



In today’s digest we bring you articles on What Is Muscular Endurance And How Do You Improve It?, Tight and Tone ARMS With 6 Quick Arm Exercises, The Best Upper-Body Workout and The Withings ScanWatch Hybrid Fitness Tracker Can Track Your Vital Signs. Hope you enjoy them…

What Is Muscular Endurance And How Do You Improve It?

For some people, success in the gym can be measured by the size of their muscles and the numbers on the weights they can lift. However, many of those people don’t consider how long they can lift those weights for, a quality known as muscular endurance. It’s a mistake to overlook that element, especially if […]

For some people, success in the gym can be measured by the size of their muscles and the numbers on the weights they can lift. However, many of those people don’t consider how long they can lift those weights for, a quality known as muscular endurance. It’s a mistake to overlook that element, especially if you are going to the gym to improve your performance playing sport.

For more information on the importance of muscular endurance and how you can go about improving yours, we spoke to Ben Walker, personal trainer and owner of Anywhere Fitness.

What is muscular endurance?

Muscular endurance is the ability to continuously contract a muscle against a given movement or resistance. The more repetitions managed without the muscle failing, the greater the endurance. This isn’t to be confused with muscular strength, which is best achieved when lifting weight that fails the muscle between eight and 12 reps.

Athletes or fitness enthusiasts who want to avoid a bulky look and keep their muscles lean, flexible and with the ability to move through their full range of motion during sports performance will want to focus on muscle endurance as opposed to strength.

How do you improve your muscular endurance?

You want to avoid being in the target zone for hypertrophy [building muscle mass], so focus on lifting less weight and completing more reps. If training for a specific sport activity, mimic the movements performed on game day against resistance. For example, a basketball player who is continually jumping off either foot will want to include high repetitions and variations of jumps and planks and wall sits. It’s good to include these along with high rep exercises because the muscle is contracted for the entire duration of the routine and endurance is achieved from a different method of contraction.

It’s also important to avoid long rest times between sets. Improving endurance is best achieved while the heart rate is elevated and your muscle tissue is forced to recover faster. Try to limit your rest times to a minute, and less if you can. Those looking to achieve muscular strength will tend to rest between one and two minutes, but we want to stay in the endurance zone.

What kind of exercises should people start with?

It’s easier in the beginning to make muscular endurance gains by focusing on one particular area before adding more muscle groups in a single movement. Take an exercise that primarily targets one muscle group and perform the workout while applying different variations. Again, focus on doing as many repetitions as you can till failure.

For example, let’s take pectoralis major [in the chest] as a single muscle. Start by performing an exercise such as seated chest press on a weights machine. Set the load to perform roughly 20 to 40 reps. Upon failing on your last rep in that bracket, immediately set the load to half the weight and perform more reps to failure as soon as possible. This is called a drop set and is a great technique to use to increase muscular endurance. You can add drop sets to any free weight or machine exercise as you make gradual improvements in your overall endurance.

Holding exercises and bodyweight exercises are also essential for building muscular stamina. Again, start with basic exercises that mainly target a single muscle group. Make it a goal to hold a wall sit or plank for as long as you can. Record your time and attempt to keep beating it. You can increase the intensity over time by holding weight during the exercise.

Holding exercises can also be done with free weights. Take an exercise such as a lateral dumbbell raise. Practise holding the concentric phase for as long as possible, which is when your arms are fully extended laterally at 90° and the dumbbells are at shoulder height. Time yourself and rest for a minute before trying again. Apply this training method to the concentric phase of a range of free weight exercises to target different muscle groups in the lower and upper body.

How can you test your own muscular endurance?

Simply take a single exercise and perform as many repetitions as you can, at your own pace, until failure. Press-ups are great for this.

You can also assess your endurance based on time. Set a time on the clock, say 45 or 60 seconds, and complete as many reps as possible in that time. Then repeat it. The first test indicates the strength element of your muscular endurance, while the second highlights your capabilities when it comes to intensity and recovery. So if you find you are weaker on the second test, then perhaps you need to pick up the speed in your training or cut the rest times slightly.



What Is Muscular Endurance And How Do You Improve It? was originally published at LINK


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Tight and Tone ARMS With 6 Quick Arm Exercises

Whether it’s Arm Day or Everything Day, these arm-focused exercises are a quick workout to add to your routine. Soon enough, tank tops will come back into rotation, so get a head start! Focus on the arms shaping, requires adding exercises in quick workouts that are proven in tightening and toning arms, and can be […]


Whether it’s Arm Day or Everything Day, these arm-focused exercises are a quick workout to add to your routine. Soon enough, tank tops will come back into rotation, so get a head start!

Focus on the arms shaping, requires adding exercises in quick workouts that are proven in tightening and toning arms, and can be easily incorporated into the exercising routine.

PUSHUPS
Pushups
Instructions:
–Starting position – standard push-up position, keeping your hands under your shoulders, and focusing your energy on your chest.
–Modification – Place your knees on the mat, taking some of the pressure off your upper body.
–Keep your core strong and don’t sway your lower back.
Perform 10 reps


SHOULDER TWIST
Arm Workout
Instructions:
–Starting position – Stand on your left foot to get some extra core, holding dumbbells in each hand
–With your hands facing your shoulders, bending your elbows, twist and straighten hands, ending with facing them out.
–Balancing on one leg engages your core to the max.
Perform 15 REPS USING 5-8 POUND WEIGHTS


LATERAL RAISE WITH BALANCE
Arm exercises
Instructions:
–Starting position – Stand on your left foot, with your arms by your side,
–Lifting them come to a T position.
–Raise arms no higher than your shoulders.
Perform 12 REPS USING 5 POUND WEIGHTS

REVERSE FLIES
Arm exercises
Instructions:
–Starting position – Standing, grab a pair of dumbbells and bend forward at the hips, and let your arms hang straight down
–Spread open your chest, focusing out and slightly arch your lower back.
–Keep a slight bend in your knees all the time.
Perform 15 REPS USING 8 POUND WEIGHTS


BICEP CURLS UP AGAINST WALL
Arm workout
Instructions:
–Starting position – Standing, keep your back flat against the wall, in order to eliminate any swing in your arms that adds an extra challenge.
–Keep a bend in your knees and energy on your heels.


TRICEP DIPS
Arm Exercises
Instructions:
Keep the energy in your heels and fingertips pointing towards your glutes. Elbows shoot straight back as they bend. Last but not least, keep that core strong the whole time. Tip: you can perform these on your yoga mat or on a bench for more of a challenge.
Repeat 3x
Source : blog.fabletics.com



Tight and Tone ARMS With 6 Quick Arm Exercises was originally published at LINK


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The Best Upper-Body Workout

Do you want to add a serious amount of lean muscle mass in just 28 days? Then you’ve come to the right place because this four-week, 16-session training plan will do exactly that by pushing your body harder than it’s ever been pushed before. After all, getting out of your comfort zone and doing something […]

Do you want to add a serious amount of lean muscle mass in just 28 days? Then you’ve come to the right place because this four-week, 16-session training plan will do exactly that by pushing your body harder than it’s ever been pushed before. After all, getting out of your comfort zone and doing something you’ve not done before is the key to making rapid progress.

The way this programme has been designed – with two sessions a week that work your chest and back directly, and two that work your arms both directly and indirectly – will mean you add significant muscle mass across your torso, while the high-intensity weights workouts will also strip away excess body fat. The result? A brand new body.

How The Plan Works

To add as much lean muscle mass as possible over the next 28 days, while also stripping off body fat, it’s important you follow this training plan as closely as possible. It’s been designed to tax your major muscle groups, especially your chest and back, to radically transform how you look shirtless.

The four-week plan is made up of four sessions a week, which you will ideally do on a Monday, Wednesday, Friday and Saturday.

The Monday session targets your chest and back; the Wednesday one your legs and shoulders; the Friday session your chest and triceps; and the Saturday one your back and biceps.

This means you’ll work your major upper-body muscles either directly or indirectly twice a week, and it’s this big increase in training volume that will stimulate these muscles into growing bigger quickly.

Each workout is made up of five moves. The first two moves form a superset and the final three moves make up a tri-set. Do the reps and rest period for move 1A followed by 1B, then repeat that sequence until all the sets of each move have been completed. Then do the same for exercises 2A, 2B and 2C. This approach increases the amount of time per session you are working rather than resting, which will not only keep your muscles stimulated for longer but also keep your heart rate high to increase the rate of fat burn.

Tempo Training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.

The accumulated time under tension increases your heart rate to burn body fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work, and move through a full range of motion.

How To Fuel Your Training

When you’re looking to build lean muscle, you have to make the effort in the kitchen as well as the gym if you want results. Getting enough protein is vital to help your muscles repair and rebuild after hard workouts, but you also need to ensure you get a balanced diet containing five daily portions of fruit and veg as an absolute minimum and enough carbs to provide the energy for your training sessions.

When you’re trying to build muscle, 1.4-2g protein per kg of bodyweight per day is recommended. It’s best to consume that through your diet – these high-protein foods, breakfasts, snacks and meals provide plenty of inspiration – though protein supplements are also an option if you find yourself short on time.

If you’re no kitchen whizz, you can outsource all the cooking to companies like Fresh Fitness Food (from £23 a day; use code COACH50 for £50 off your first order), which will deliver all your meals and snacks each day, tailored to help you hit your precise fitness goals.

There are other meal delivery services available that don’t deliver daily but will send a box of meals designed loosely around a fitness goal such as bulk up or lose weight. Having a good stock of healthy, tasty meals available in your fridge or freezer will make a huge difference to your efforts to pack on lean muscle, because it will make takeaways and ready meals far less tempting when you’re in a need of a quick dinner.

How To Warm Up

You don’t have to warm up for the workouts on this plan. You can go straight in at exercise 1 and blast your way through, see if we care. Just don’t come crying to us the next day when you’re suffering with crippling upper-body DOMS and unable to lift your arms above your shoulders.

Reduced muscle soreness isn’t the only reason to get a good warm-up before starting the workouts, either. Proper prep will allow you to begin your workout ready to lift big and get the maximum benefits, rather than creaking your way through the first couple of sets unable to perform the way you had planned.

Since this an upper-body focused plan, the standard weightlifting warm-up – five minutes on the treadmill – is even more useless than normal. You need to use the muscles you’re actually intending to use in the workout itself. This gym warm-up starts with a range of dynamic stretches that get muscles all over the body moving. Once you’ve done that, complete your prep with some exercise-specific warm-ups. Look at the exercises you have lined up in your workout and then do moves that hit the same muscles. One of the easiest ways to do this is to perform a set or two of each exercise using a light weight or no weight at all.

Upper-Body Workout 1: Chest and Back

1A Bench press

Bench press

Sets 8 Reps 8 Tempo 2010 Rest 30sec

Lie on a flat bench, holding a barbell with your hands slightly wider than shoulder-width apart using an overhand grip. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

1B Bent-over row

Barbell bent-over row

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Hold a barbell using a shoulder-width overhand grip, hands just outside your legs. Bend your knees slightly, then bend forwards, hingeing from the hips and keeping your shoulder blades back. Pull the bar up towards your sternum, leading with your elbows, then lower it back to the start.

2A Chin-up

Chin-up

Sets 3 Reps 6 Tempo 2011 Rest 20sec

Hold a chin-up bar using a shoulder-width underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

2B Incline flye

Incline dumbbell flye

Sets 3 Reps 8 Tempo 2010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

2C Diamond press-up

Diamond press-up

Sets 3 Reps 12 Tempo 2110 Rest 60sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

Upper-Body Workout 2: Legs and Shoulders

1A Back squat

Barbell back squat

Sets 8 Reps 8 Tempo 2010 Rest 30sec

Stand tall with feet just wider than shoulder-width apart, holding a barbell across the back of your shoulders. Keeping your chest up and core braced, squat down until your thighs are at least parallel to the floor. Drive back up through your heels to return to the start.

1B Overhead press

Overhead press

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Stand tall with your feet shoulder-width apart, holding a barbell across the top of your chest with hands slightly wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight, then lower it back to the start.

2A Barbell split squat

Barbell split squat

Sets 3 Reps 6 each side Tempo 2010 Rest 20sec

Stand tall with feet just wider than shoulder-width apart, holding a bar across the back of your shoulders. Keeping your chest up, take a big step forwards with your right foot, then bend both knees to 90°. Drive back through your right foot to return to the start. Repeat for six reps, then switch legs and do another six reps with your left foot forward.

2B Barbell high pull

Barbell high pull

Sets 3 Reps 8 Tempo 1010 Rest 20sec

Stand tall with your feet shoulder-width apart, holding a barbell with an overhand grip and arms straight. Keeping your chest up and core braced, pull the bar upwards, leading with your elbows, until it reaches chin height. Then lower it back to the start.

2C Lateral raise

Dumbbell lateral raise

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Stand tall, holding a light dumbbell in each hand by your sides, palms facing each other. Keeping your chest up, your core braced and a slight bend in your elbows, raise the weights out to shoulder height. Turn your thumbs down at the top, then lower them back to the start.

Upper-Body Workout 3: Chest and Triceps

1A Bench press

Bench press

Sets 8 Reps 8 Tempo 2010 Rest 30sec

Lie on a flat bench, holding a bar with your hands slightly wider than shoulder-width apart using an overhand grip. Brace your core and press your feet into the ground, then lower the bar towards your chest. Press it back up to the start.

1B Seated dumbbell overhead press

Seated dumbbell shoulder press

Sets 8 Reps 8 Tempo 2010 Rest 60sec

Sit on an upright bench holding a dumbbell in each hand at shoulder height, palms facing forwards. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.

2A Hammer-grip dumbbell bench press

Sets 3 Reps 6 Tempo 2010 Rest 20sec

Lie on a flat bench, holding dumbbells by your shoulders with palms facing. Drive your feet into the floor and press the weights straight up, then lower them slowly back to the start.

2B Dumbbell triceps extension

Dumbbell triceps extension

Sets 3 Reps 8 Tempo 1010 Rest 20sec

Stand tall holding a dumbbell in each hand over your head, arms straight. Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then return to the start.

2C Diamond press-up

Diamond press-up

Sets 3 Reps 12 Tempo 2010 Rest 60sec

Start in a press-up position but with your thumbs and index fingers touching to form a diamond. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor. Push down through your hands to return to the start.

Upper-Body Workout 4: Back and Biceps

1A Pull-up

Superset workout one: 1B Pull-up

Sets 8 Reps 8 Tempo 2011 Rest 30sec

Hold a pull-up bar using an overhand grip with hands slightly wider than shoulder-width apart. Brace your core, then pull yourself up until your lower chest touches the bar. Lower until your arms are straight again.

1B Barbell biceps curl

Barbell biceps curl

Sets 8 Reps 8 Tempo 2011 Rest 60sec

Hold a barbell with your hands shoulder-width apart using an underhand grip. Keeping your chest up, core braced and elbows tucked in to your sides, curl the bar up to your chest, squeezing your biceps as you go. Lower it back to the start.

2A Chin-up

Chin-up

Sets 3 Reps 6 Tempo 2011 Rest 20sec

Hold a chin-up bar using a shoulder-width underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body. Lower until your arms are straight again.

2B Reverse-grip bent-over row

Reverse-grip bent-over row

Sets 3 Reps 8 Tempo 2011 Rest 30sec

Hold a bar using a shoulder-width underhand grip, hands just outside your legs. Bend your knees slightly, then bend forwards, hingeing at the hips and keeping your shoulder blades back. Pull the bar up towards your sternum, leading with your elbows, then lower it back to the start.

2C Dumbbell biceps curl

Dumbbell biceps curl

Sets 3 Reps 12 Tempo 2011 Rest 60sec

Hold dumbbells by your sides with straight arms, palms facing forwards. Keeping your chest up, core braced and elbows tucked in to your sides, curl the weights up, squeezing your biceps as you go. Then lower them back to the start.



The Best Upper-Body Workout was originally published at LINK


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The Withings ScanWatch Hybrid Fitness Tracker Can Track Your Vital Signs

Withings devices have always stood out for the amount of fitness-tracking technology packed into svelte, stylish devices that look like regular analogue watches. That’s more true than ever with the latest device from the company, the ScanWatch, which monitors more health stats than any previous Withings watch. We’re way beyond steps and calories burned here […]

Withings devices have always stood out for the amount of fitness-tracking technology packed into svelte, stylish devices that look like regular analogue watches. That’s more true than ever with the latest device from the company, the ScanWatch, which monitors more health stats than any previous Withings watch.

We’re way beyond steps and calories burned here – though the ScanWatch will also track those – and into the realm of electrocardiogram (ECG), breathing rate and blood oxygen measurements.

While several watches are able to take an ECG measurement from the wrist, the devices need to be certified by the EU for the feature to be turned on in the UK. Recent editions of the Apple Watch and the Fitbit Versa 2 launched without certification but now have it (or in Fitbit’s case, a compatible app has it), while the feature on Samsung devices is stuck in limbo. The ScanWatch will be CE marked from launch, presumably helped by the existing Withings Move ECG making the grade.

This means the ScanWatch can detect atrial fibrillation – an irregular heart rhythm that can be a sign of serious medical conditions. This is done through a test in which you hold your finger on the watch, but also proactive heart scanning that will encourage you to take an ECG measurement if the ScanWatch detects an irregular heart rate.

The ScanWatch will also monitor your breathing and log any disturbances during the night when you stop breathing for several seconds. Having multiple such disturbances during the night can be a sign of sleep apnoea, a common condition that often goes undiagnosed. Full medical-grade sleep apnoea detection will become available on the ScanWatch later in the year after the watch gains further certification on this front.

While blood oxygen saturation measurements via an SpO2 sensor have become more common on high-end fitness trackers and smartwatches, the need for them has become more apparent during the COVID-19 pandemic. If you have shown symptoms of COVID-19, or had a positive test, monitoring your blood oxygen saturation becomes important because your levels can drop to a dangerous extent.

Of course, no-one is suggesting that a smartwatch can replace proper medical attention, but having the measurement available through your smartwatch may help give you peace of mind.

On top of these measurements, the ScanWatch will also track your everyday activity, sleep and sports, using your phone’s GPS to provide more accurate tracking during outdoor exercise. It can also estimate your VO2 max. The watch is waterproof and offers up to 30 days of battery life, hitting the high standards that Withings consistently offers on this front.

The Withings ScanWatch is available now in two sizes: 38mm, which costs £249.95, and 42mm, which is £279.95.

Buy from Withings | £249.95-£279.95



The Withings ScanWatch Hybrid Fitness Tracker Can Track Your Vital Signs was originally published at LINK


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