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So today I decided to do #BarbellThrusters during my #SundayFunday session.
It's becoming a #staple for those experienced with basic #barbell#lifts , especially #skilled#CrossFit competitors.
The barbell thruster is a fusion of a #FrontSquat and #OverheadPress . It works like magic for those seeking heart pounding intensity, #hypertrophy , and fat loss.
So in theory, it should be a great exercise for everybody because it works just about every #muscle in the #body and it jacks up your #HeartRate to boot.
But just because some can do them well, doesn't mean it's a good #exercise for most lifters. It's like watching Olympic diving on TV and then going into your backyard with your buddies and trying to replicate what you saw off your diving board.
It's probably not going to look anything like what you watched on TV, and someone’s probably going to get hurt.
Many lifters can't overhead press correctly without leaning back. Many lack the mobility to squat with a complete range of motion and good form. Many struggle just to hold the rack position of a front squat.
Now combine all these issues, add speed and momentum to the exercise, and do a ton of reps in the name of jacking your heart rate up. What you end up with is one giant train wreck known as thrusters. S/O to @morgan.ashley.62 for doing a 🔥 job work’n those angles for me 🎥
Spent the weekend in Asheville, but still made time between the brewery trips to get in a workout! No matter what your choice of exercise is, get up and do it everyday! Get your heart rate up, go outside even if it’s cold, move around! We aren’t meant to sit around all day! Get up and move everyday in some sort of way!
#Recap from last post: 1) your heart is not a metronome that beats on a selected pace; 2) high heart rate variability is good for your health as it indicates adaptability to stress; 3) low heart rate variability is correlated to many chronic conditions such as heart attacks, hypertension and sudden death. But, how can we increase our heart rate variability? One of the possible answers is: exercise!
Heart rate is mainly regulated by the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems. In a simple explanation, an increase in the sympathetic portion leads to an increase of heart rate and prepares the body to react to stresses whereas an increase in the parasympathetic portion leads to a decrease in heart rate and helps the body to relax. But why is this important?
Aerobic training plays a role in improving the heart rate variability by increasing the parasympathetic activity and/or by decreasing the sympathetic activity. Plus, regular aerobic exercise cause a decrease in resting heart rate, increases volume of the left ventricle (allowing more blood to be pumped per beat), increases the amount of red blood cell and blood volume. For example, endurance trained athletes can get their resting heart rate as low as 40 beats per minute whereas a sedentary adult usually has a resting heart rate of 72 beats per minute.
What should be the next #physiologicalfact ? What would you like to know more about? Send me a message or leave as a comment ;)
Woo hoo, have officially gained my IRON status on the myzoneapp today. How good does that sound! 💪🏻 So the high intensity interval Blaze classes and my running training is ramping up my MEPs (myzone effort points - you get more points for working in the yellow and red zones). BRONZE I’m coming for you...
“You can’t just lift weights! You are neglecting your cardio!” BS 🐂 💩
This is a 75 minute strength training session. Looks a lot like #intervaltraining doesn’t it? Well, that’s basically because that’s what #strengthtraining is: Do some hard work for 20-60 seconds and then rest. Rinse and repeat for awhile. 💁♂️
My average #heartrate for the entire session was 125 beats/minute with a max reaching 159 (right after a max set of hack squats). Keep in mind half of this 75 minutes was spent resting and I still maintained an average of 125 bpm.👌
Now, if your idea of strength training is doing a bunch of isolation exercises, avoiding multiple-joint exercises, using sub-max loads, never pushing a set hard, resting and chatting between sets, scrolling #socialmedia and otherwise F’ing around…then, no….you won’t get much if any cardio.❌
But if you attack a workout, challenge yourself, and go hard...you derive plenty of #cardio benefits from lifting weights. -Coach PJ
PS-speaking of cardio, if you want over 60 cardio and metabolic workouts for free, just sign up for my newsletter (link in bio) and I’ll shoot you over my MASSIVE METABOLIC MANUAL #ipreview @preview.app
HR of 176 and still no Red zone. Looks like #myzone hv adjusted my monitor, is now set to that of a 28yr old. Errrrrr hello. Best get that changed, losing valuable MEPS, for those who know.
The interest in heart rate variability (HRV) appears to be growing year on year, particularly as technology develops and our ability to quickly establish a reliable measure using a smartphone improves. HRV reflects the variation in time between each heartbeat, otherwise known as the R–R interval or the inter-beat interval. Whilst HRV-guided training appears to be more effective for developing aerobic performance than pre-planned training, it does not appear to be a reliable predictor of overreaching – but this has been scrutinised by methodological issues within the research.
HRV has been shown to be a predictor of illness in elite athletes, but its ability to predict injury is yet to be validated in humans. The use of modern technology such as smartphone applications, heart rate monitors, and finger-wave pulse sensors have been shown to be a reliable measure of HRV. Lastly, HRV can be accurately measured during ultra-short durations (1-minute), and be done so in either a supine, seated, or standing position.