In today’s digest we bring you articles on 3 Reasons Why You Should Perform Cardio After Lifting – BarBend, 5 Exercises to Work Your Abs to Exhaustion, 5 OF THE BEST EXERCISES FOR LOVE HANDLES1 and Eric Roza Officially Purchases CrossFit From Greg Glassman, Takes Over As CEO. Hope you enjoy them…
3 Reasons Why You Should Perform Cardio After Lifting – BarBend
Cardio and lifting; can they co-exist in your workout program? In short, yes. They both have benefits and can improve the other’s performance. Cardiovascular training will improve the body’s ability to transport and utilize oxygen in the body, which will have carry over to your lifting. Resistance training (lifting) will strengthen muscles that benefit running, or…
Cardio and lifting; can they co-exist in your workout program? In short, yes. They both have benefits and can improve the other’s performance. Cardiovascular training will improve the body’s ability to transport and utilize oxygen in the body, which will have carry over to your lifting. Resistance training (lifting) will strengthen muscles that benefit running, or other cardio forms of your choosing.
Can too much of one affect the other? Yes. For example, excessive cardio can inhibit muscular gains, so there needs to be strategy around your cardio training and lifting if size and strength are your goals. If your goal is size and strength, you don’t have to eliminate cardio altogether, but you should plan it around your lifting.
How much is too much? That’s a loaded question that even science has a hard time answering due to every lifter’s anthropometric differences (ex: hardgainers). Yet, when it comes to performing cardio before or after lifting, we can look to science for a few suggestions
1. Muscular and Mental Fatigue
Experienced lifters generally understand that cardio before lifting will inhibit workouts due to fatigue. It’s the beginners who want to start lifting that this concept impacts most. Most gym-goers begin their career in gyms performing cardio. The treadmill and running is one of the most universally known skills for getting healthy. It’s widely understood that running is healthy, so…most people start on the treadmill.
A big issue with cardio before lifting has to do with the fatigue cardio can induce. Excessive running can leave an athlete tired, which will impact the amount of force they can produce. If the muscles or nervous system is even slightly impaired, then you’ll have a tough time performing optimally under the bar. Not to mention, fatigue can also impact your mental sharpness, which may leave you with lack of focus. This can be especially true for those who lift later in the day, and already have a hard time with mental focus.
2. Energy Systems
Excessive cardio pre-lift can also deplete the energy system you need to perform optimally under the bar. The body has three types of energy systems and they include: ATP-PC, Glycolytic, and Oxidative. Each energy system will play a role in different activities and their rough time estimates based off of maximal energy demands are shared below.
- ATP-PC Energy System: (+/-) 12-seconds
- Glycolytic System: 30-seconds – 2-minutes
- Oxidative System: 2+ minutes
Keep in mind these are estimates science generally agree upon, and there are a ton of factors that will influence each energy system in different lifters. The table below provides different scenarios when each energy system is used for cardiovascular and resistance training.
|APT-PC – Short all out sprints||ATP-PC – Heavy lifts in 1-3 rep range|
|Glycolytic – 400-800 meter runs||Glycolytic – Heavier lifts in 4-8 rep range|
|Oxidative – 800+ long duration runs||Oxidative – High-rep work 10+|
So what does the above information mean? This question can best be answered by asking another question; what type of cardio and lifting are you performing that day? If you’re performing high-intensity sprint work, then you’ll tax energy systems that heavier lifts require (if you’re performing them too). This is why lifting should take priority over cardio training when performed on the same day (consider safety too).
To provide you an example, our body only holds so much glycogen in the muscles and liver (primarily used in the glycolytic energy system) that can be used for training. If we use the amount we have stored for cardio before lifting, then our strength and power-output may suffer due to lacking energy resources.
Once you’ve consider the above question, chose to put cardio after lifting, and understand the energy systems needed for both styles of training, then you’ll have two scenarios.
- Do you want to break up high-intensity resistance/cardio work?
- Do you want to perform a full high-intensity resistance/cardio day?
This will be up to the athlete, coach, and training being performed. Some athletes will benefit from doing an all-out high-intensity day (functional athletes), while others might benefit from breaking them up (strongman athletes). Rest after training days should also be considered when answering the above scenario. What will benefit your training goals best?
3. Conflicting Enzymes
To keep this section short, there are enzymes that have been hypothesized to conflict with resistance and cardio training. The enzyme mTOR (mechanistic target of rapamycin) is a key player in protein synthesis and has been seen to be elevated post-workout. This elevation can last up to 48-hours post-workout (think anabolic window).
The enzyme AMPK (5′ adenosine monophosphate-activated protein kinase) has been seen to be produced more so after low-intensity based exercise. So what’s the issue? Well, studies have hypothesized multiple ideas of how these two enzymes influence each other with different training styles. A study from 2011, suggests that increased AMPK acutely produced during endurance training lowered mTOR signaling. In addition, an hypothesis from this 2003 study, suggests that the linkage between AMPK and mTOR revolves around AMPK’s ability to override mTOR signaling (intra/post-training).
This overriding of mTOR may slow down the rate or amount of protein synthesis you experience post-workout. For someone interested in packing on the most amount of strength and size as they can, then this can be counter-productive. Keep in mind, this factor is on the lower-end of importance. Fatigue and energy demands will play a much larger role in your overall gains in each style training.
Cardio and lifting can co-exist, but there should be strategy behind how you program them. If the above factors have left you a little confused, then check out the below video for a visual, which summarizes these factors as well.
If lifting is your main focus, then you’ll benefit most from performing your cardio post-lift. When deciding where and how to program cardio and resistance training consider your sport, training style, rest, and training history.
Editor’s note: Here’s an article reaction from SeeDaneRun founder and BarBend reader Dane Rauschenberg:
Weight lifters lift and runners run. As a runner, that is what I want to do. Run all the time. Except, neglecting the weight room is a mistake and can make running more difficult for you down the road. Striking a healthy training balance can be a challenge but variety is a good thing and in my opinion a necessary thing.
3 Reasons Why You Should Perform Cardio After Lifting – BarBend was originally published at https://barbend.com/cardio-after-lifting/
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5 Exercises to Work Your Abs to Exhaustion
– Always warm up for a few minutes before doing these exercises.– Do each exercise for 45 seconds.– Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)– Repeat circuit 3 times for a total of 15 minutes.- Listen to your body, and increase the frequency and…
– Always warm up for a few minutes before doing these exercises.– Do each exercise for 45 seconds.– Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)– Repeat circuit 3 times for a total of 15 minutes.- Listen to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts.
Everyone’s fitness level is different so it is important not to overdo it. Take rest days when needed.
Sit down in the crab position. The body weight is on the hands. Brace your abs and alternate your legs kicking in the air. Don’t let your butt touch the ground.
Modify: Start with a lower speed and without jumping, slowly alternate lifting your legs in the air.
Start in a plank position. Jump your feet up towards the outside of your hands, coming into a squat and keeping your hands on the floor. Jump your feet back to return to plank and repeat.
Lie flat on the floor with fingertips behind your ears. Bring knees up to where they are perpendicular to the floor. Slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg towards your opposite elbow.
Start in push-up position. Similar to mountain climbers, alternate jumping each foot bringing your knee towards your chest.
Get into push-up position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly underneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position keeping your core tight the entire time to prevent your back from collapsing.
5 Exercises to Work Your Abs to Exhaustion was originally published at http://www.trainhardteam.com/5-exercises-to-work-your-abs-to-exhaustion/
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5 OF THE BEST EXERCISES FOR LOVE HANDLES1
Even when you work out and eat right, love handles can still be a problem area. The truth is, there is no quick fix when it comes to managing excess abdominal fat. It really is a combinational process that takes time and effort. However, with the right approach you are sure to get the results…
Even when you work out and eat right, love handles can still be a problem area. The truth is, there is no quick fix when it comes to managing excess abdominal fat. It really is a combinational process that takes time and effort. However, with the right approach you are sure to get the results you are after!
It can certainly be discouraging to give your blood, sweat, and tears to a workout plan only to discover that your love handles aren’t budging.
However, what if we told you there was a better way to go about it? The trick is to do targeted workouts–exercises that key in on blasting fat from your midsection. Here are a few exercises that are proven to work.
1. Russian twists
Russian twist as a great way to spot reduce love handles. Simply sit with your legs up and your knees bent. Cross your feet for added support and balance. Use a dumbell or medicine ball for added weight as you twist your torso from one side to the other. Be sure to keep your legs off the ground for proper form.
2. Side plank lifts
Feel the burn with side plank lifts. The proper position for this exercise is to start on your side with your elbow, hips and leg on the ground. Raise your body from the ground as you pull in your core. Slowly bring your body back down. Take care to keep your body straight and your abs engaged.
3. Box jumps
Targeting your love handles means incorporating some cardio into your workout. All you will need is a box and a whole lot of dedication. Jump up on the box and hold the squatting position. Release and step down. Repeat. This gets the blood flowing for a great workout.
4. Bicycle crunches
To do so, lie on your back with your legs off the ground and knees bent. Bring your right elbow up as you pull your left knee back. Alternate between each elbow and leg to simulate a bicycle movement.
5. Jumping burpee
Get ready to shed the weight with this workout.To do so, start in the standing position, lower yourself to the ground, then immediately go into the plank position. Next, jump up into the air while extending your arms above your head. Repeat each position.
5 OF THE BEST EXERCISES FOR LOVE HANDLES1 was originally published at http://www.trainhardteam.com/5-of-the-best-exercises-for-love-handles1/
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Eric Roza Officially Purchases CrossFit From Greg Glassman, Takes Over As CEO
A few weeks ago, it was revealed that Eric Roza would be purchasing the CrossFit brand from Greg Glassman. Now that deal is official, and he is now the new owner of the organization. There was some serious outrage in the fitness community, to put it mildly, when some comments made by Glassman were revealed….
A few weeks ago, it was revealed that Eric Roza would be purchasing the CrossFit brand from Greg Glassman. Now that deal is official, and he is now the new owner of the organization.
There was some serious outrage in the fitness community, to put it mildly, when some comments made by Glassman were revealed. The former owner and CEO of the organization was bombarded with a ton of controversial comments, and sexual harassment allegations, which led to the loss of sponsorships, and the boycotting of some of the sports top athletes. Even after he resigned from his position, many people felt that this was an empty gesture, and one that fundamentally changed nothing about the situation.
View this post on Instagram
@rozaeric: “Dear CrossFit community, Since I discovered CrossFit 10 years ago, it has changed my life, and I am deeply honored to have the opportunity to lead CrossFit through its next chapter as CEO and owner, following the closing next month. As a box owner and athlete, I’ve experienced CrossFit’s transformative power and the shared bond it creates between people of different races, genders, ages, ethnicities, incomes, educations and physical abilities. That magic, created by our affiliate owners, coaches, and athletes in 158 countries around the world, is real. And I believe it makes the world a better place. In the past weeks, divisive statements and allegations have left many members of our community struggling to reconcile our transformative experiences in the local box with what we’ve been reading online. My view is simple: Racism and sexism are abhorrent and will not be tolerated in CrossFit. We open our arms to everyone, and I will be working hard to rebuild bridges with those whose trust we have lost. I come to you with deep humility and the realization that we have hard work to do. I am committed to listening, I am committed to learning, and I am committed to leading positive change. Most of all, I am committed to CrossFit and to you, as a member of our community. If you are committed to the future of CrossFit and have ideas, I want to hear from you. And if you loved CrossFit, and we lost you along the way, I want to regain your trust and partnership. Please reach out to me at [email protected]” #committedtocrossfit
A post shared by CrossFit (@crossfit) on
As it turns out, this was not the final extent of changes coming to CrossFit. It was announced that Eric Roza, owner of the affiliate CrossFit Sanitas would be purchasing the brand, and taking over as CEO. Now, a recent post to Twitter revealed that the final papers have been signed, and the deal is all but completed.
“Today we signed the final contract to purchase 100% of CrossFit … Now the real work begins!”
Today we signed the final contract to purchase 100% of CrossFit … Now the real work begins! pic.twitter.com/0ZT9gQbdpJ
— Eric Roza (@RozaEric) July 24, 2020
In addition to the post making the announcement, Roza also included a lengthy letter to the CrossFit community, regarding the sale. Here, he explained that he will be purchasing the brand with the help of some investors, and that the sale will be completed in a few weeks, after government approval. Additionally, he explained that, as part of the sale, a 1% stock will be put in a trust for Glassman’s wife and children. Moreover, he addressed some of the large concerns felt throughout the sport, including perceived alienation in the sport, issues of racism and sexism and more.
These sentiments from Eric Roza seem to reflect the same energy that he displayed from the beginning of his transition to CEO and Owner. He genuinely seems interested in better the sport and the community, and has been open and communicative with members and affiliate owners from the start. There is still a lot of work to do to fix the damage that was caused, but he seems up for the challenge and excited to tackle some of these issues.
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Eric Roza Officially Purchases CrossFit From Greg Glassman, Takes Over As CEO was originally published at https://fitnessvolt.com/eric-roza-crossfit-sale/