http://www.thealternativedaily.com/
You’ve probably been told that eating before bedtime is a no-no if you’re trying to lose weight. For years this myth has kept hungry dieters and those in fear of packing on the pounds, going to bed with a growling stomach. But in reality, the right nightly nibble won’t add inches to your waistline and […]
http://www.thealternativedaily.com/
Foot problems can cause everything from a minor irritation to serious disability. A 2009 American Podiatric Medical Association survey revealed that 8 out of 10 respondents reported experiencing some type of foot ailment over the past year. Fortunately there are natural ways to treat some of the common foot conditions that can develop without having […]
http://www.thealternativedaily.com/
While health officials are not calling this latest recall a public health threat they did say, “mold can act as an opportunistic pathogen for those with compromised immune systems.” Chobani is back in the news again – this time, 117 people have reported being sick after eating their Greek yogurt. The main complaints were stomach […]
http://www.thealternativedaily.com/
The liver is like the best maid you have ever had, when it is functioning at top speed. It cleans up all the toxins that we put into it, leaving no trace behind. The liver keeps all of our internal systems running smoothly. However, our modern diet, pollutants and our increasing use of personal care […]
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While some people use the winter as an excuse to burrow into their blankets and do as little physical activity outdoors as possible, that’s a huge mistake. Wintertime is an excellent time to get outside. Don’t hurry from warm interior environment to warm interior environment, trying to minimize exposure. Dally outdoors. Feel the chill. Experience the elements. Embrace the cold.
To embrace the cold, you must understand that cold is just a feeling. To go outside in cold weather, the promise of heat and warmth and soft blankets in the house behind you—this is true luxury. The cold poses no threat to your safety and security, only to your momentary comfort. And so you must go forth boldly into the cold. As the cold air hits your skin, you are losing body heat in an eternal exchange between you and your environment, but this is okay. It’s uncomfortable, yes, but it’s not going to hurt you. You must understand this.
You must understand that cold exposure will increase the activation of brown fat, a metabolically active type of adipose tissue that burns energy to keep you warm, thereby improving metabolic health. Understand that in order to grow, in order to benefit from any training modality, you must first feel discomfort. This is a law of nature that cannot be avoided. You must first feel the discomfort and then recover from it. When you are exposed to cold your body is learning to adapt to it; cold exposure is a training session just like lifting weights or running sprints. Think of it as a beneficial part of the process, and it won’t feel so bad.
Best of all, feeling the cold makes you appreciate the warmth.
There’s nothing better than a hot bath after a two-hour hike through the snow.
There’s nothing better than a warm bed after a long day working outside in the cold.
There’s nothing better than a hot meal after a training session in the cold garage.
You need to experience both extremes to appreciate them.
Okay, so how do you do it?
Ideally you do it shirtless or in a T-shirt and shorts. You can even go barefoot. After all, remember what I said before: you are in no danger of dying from exposure. You can always return to a warm place. You will be fine. Keep that in mind and get walking.
Plus, as long as you’re moving, you won’t really get that cold. That’s the secret of cold exposure. Movement staves off subjective cold.
If it’s not directly outside, you can do it in an unheated garage. Start out with warm clothing on because, after all, you do want to raise your body temperature before you perform any intense movements.
Keep the warm clothing on as the workout proceeds, if you must, but the point is is to exercise outside in the cold. What this does is send a message to your nervous system that you can handle the stress of physical activity and exertion in cold weather. It can be a powerful stimulus to expend more energy, which is often one of our weak points in the colder months.
For my money it is one of the best ways to traverse the snowy expanse. I haven’t done it much since I was a kid living in Maine. Back then, it was often the best way to get around, to explore during winter. We kids had a ton of freedom, rain or snow or shine. When the snow was feet deep and we weren’t content to sit around and play the video games and electronic devices that had yet to be invented, we had to snowshoe if we wanted to exercise that freedom.
I can’t do it much these days. Miami doesn’t get much snow, and snowshoeing doesn’t really work in sand. When I do hit the snow, I’m snowboarding. But man, snowshoeing is fantastic fun. You can climb and descend steep slopes. You actually have better traction than on normal ground. You can head off in between the trees, going where the normally-shod don’t dare to go, and really get around.
I wish I had to opportunity to snowshoe during winter whenever I wanted. If you do, take advantage. Go where it’s quiet and empty, the only sound you hear the satisfying crunch of the snowshoe touching down and digging in. There’s nothing like coming upon a babbling brook half frozen over, walking to the edge, confident you’ll be fine because you’re snow-shod.
It forces you into a different pattern of movement. You’re not quite as agile as you are in normal shoes. You have to think about what you’re doing and where you’re going. You have to be deliberate.
The sunlight still matters. You may not be making much vitamin D from the paltry UVB available but you will be getting bright natural sunlight into your eyes and on your skin. This has powerful effects on your circadian rhythm, improving your sleep and subsequent resistance to the harmful effects of blue light after dark. The sun still matters even though it’s cold. It arguably matters even more because it’s more scarce than during spring and summer.
Grab all you can.
I used to hate swimming in cold water, but now I love it. I find it bracing, to be honest. It’s far from comfortable, mind you.
The best way to do it, I’ve found, is the following:
Run some beach sprints. Not much has changed from 2007. You run the beach sprints at low tide, when the sand is nice and flat and slightly damp. This isn’t just your workout for the day. It gets you hot and sweaty, and it gets your body temperature up so you not only can handle the cold, you crave the cold. Note: if you’ve already trained that day, don’t push yourself too hard. Run a couple sprints instead of a full workout or even just take a brisk walk, throw the frisbee around, wrestle with the kids, run the dog. You get the picture. Just move and get the blood pumping.
Go right in the water. Don’t think about it. Don’t slowly introduce body parts. Just go for it. Get your head underwater ASAP. The real cold shock hits when your head goes underwater. That’s when mild panic can set in. That’s when your nervous system truly wakes up. It’s also what forces the quickest adaptation to the temperature for the rest of your body. If your head and its precious cargo can withstand the cold, the rest of your body will have no issues.
Rub yourself down with the cold water. Rub it into your hair. Get some sand in your hand and rub your body down. Scrub it. For my money, there’s no better hair than post-beach swim hair. Does something magical to your hair and skin.
Stay out there as long as you can. Be safe, obviously, but try to go longer than a quick dip and dash. An unheated pool or cold plunge will also do the trick, but there’s nothing quite like the cold ocean.
One of my favorite snow-time activities is to get in the hot tub. You get that hot cold contrast that makes life worth living. You can even do snow plunges and then get back in the warm water.
Obviously, you need a hot tub for this to work, but if you can swing it, it’s outstanding.
I’m a big snowboarder personally—it just feels better on my knees—but any of the classic snow sports are admirable and effective ways to embrace the cold: skiing, cross-country skiing, ice biking, mountaineering, ice skating. The point is to get outside in the cold and engage in activities you can only do in the snow.
When I snowboard, I’m not all bundled up. I keep my limbs as exposed to the air as I can. Maybe I’ll just wear a waterproof top layer to avoid getting wet. I want to feel the wind chill as I rush down the mountain, and I want to get my internal engine going so hot that it extinguishes the cold.
Those are my suggestions for embracing the cold. The most important thing is the first point I mentioned: understand that the cold isn’t going to kill you and will only make you stronger, healthier, and more appreciative of the warmth and life in general.
How do you prefer to embrace the cold?
The post Embracing the Cold appeared first on Mark’s Daily Apple.
Originally posted at: http://www.nerdfitness.com/
Today, I’m going to share The Batman Workout!
If you plan on fighting crime in your city, you’ve come to the right place.
We specialize in creating nerdy-themed exercise routines in our Online Coaching Program, because we like to have FUN with our training!
Here’s what we’ll cover:
Alright, grab your cape, and let’s do this.
As Ryan from GMB mentions in the video above, Batman needs to train for:
Now, a gym could be useful here. However, sometimes we don’t always have access to a fitness facility.
Maybe we’ve been thrown into some sketchy prison somewhere (thanks Bane).
BUT, that doesn’t mean we can’t work out. It just means we have to focus on bodyweight exercises:
As we mention in our Guide to Bodyweight Training, you really don’t need any equipment to get a full-body workout in. You just need the right plan.
Let me show you what I mean.
Depending on your experience level, we can go with a Beginner or Advanced variation.
Again, we can roll with a Beginner or Advanced variation.
Let’s now cover the exercises in the workouts found above.
Let’s answer some of your questions on the Batman Workout.
#1) When should I advance on with the workout?
Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.
Don’t try and jump up to the next progression too quickly. Focus on form and performing each rep as cleanly as you can. That is what will get you strong and help you master the moves. Be sure to:
#2) How many reps should I do? How long should I perform the holds?
#3) How often should I do the Batman Workout?
Give yourself at least a day of rest in between the workouts.
You can even add in sprints or intervals on your off days for extra stamina work if you would like.
#4) What if I don’t have a bar?
In the video below, Coach Jim walks you through what to do if you don’t have a pull-up bar:
For more here, check out How to Do Pull-ups Without a Bar.
#5) Can I wear a cap while doing the Batman Workout?
Yes.
Maybe you hate gyms. Maybe you travel like crazy. Maybe you just enjoy exercising outdoors.
No matter your reason, You CAN build muscle and size or simply lose weight and get in shape with only bodyweight exercises.
Just ask Jimmy here:
You can read more Jimmy right here!
Jimmy didn’t want to leave his home to train, so we helped him build a plan to do just that.
You want some help from us too?
No problem!
Here’s how Nerd Fitness can get you ready to fight crime:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating bodyweight moves into your training.
Alright, that about wraps it up for today.
Tune in for more next time!
Same Bat-Time, same Bat-Channel.
-Steve
###
photo source: ©rosinka79/123RF.COM, batman action figure,
The post The Batman Workout first appeared on Nerd Fitness.
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In today’s Dear Mark, I’m tackling a reader’s question regarding a new workout that’s apparently all the rage on social media. I’m not much for hopping on viral fitness trends myself, but I’m always interested in keeping my finger on the pulse of what people are doing in the name of health, strength, and weight loss. You never know when the next truly great thing is going to come along, right?
Let’s get into it:
Dear Mark,
I’m seeing a new fitness trend all over my TikTok: “12-3-30.” Other users are claiming it changed their bodies in just a month, and I’m tempted to try it, but as far as I can tell it’s just… walking uphill? Is this trend too good to be true or worth trying? Do you think something like this could be considered “primal”?
Thanks for asking—and for thinking that I might be hip enough to already know about a TikTok trend! As a general rule, if a “get fit quick” scheme seems too good to be true, it probably is. However, let’s not discredit the actual value this trend might hold without examining it more closely.
A quick dive into Google explains the “12-3-30,” aka the 12.3.30 treadmill routine, is walking at a 12 percent incline at 3mph on a treadmill for 30 minutes. Credited to influencer Lauren Giraldo, this workout’s short time frame and relative ease have piqued people’s interest. I’m sure the testimonials from people claiming to have made big physique gains in a short time don’t hurt either.
To answer your question: yes, from what I can tell, the 12-3-30 workout is basically just walking uphill. From a Primal perspective, I’d give it a qualified thumbs-up. Here are a few reasons why:
The biggest pro is simply that it gets people moving. As you probably know, I’m a particularly big fan of walking. It’s the ultimate Primal exercise and one of the best ways to combat the myriad health problems that result from a modern, mostly sedentary lifestyle. If I was being cynical, I might say something about how disconnected we are from Primal human movement patterns if it takes a viral TikTok trend to get people walking for 30 minutes, but far be it for me to rain on people’s parade. It this is what motivates people to get moving, who am I to argue?
Uphill walking can also be easier on the joints because it involves less impact, and it works the muscles somewhat differently than walking on a flat surface.
My biggest concern is that this could become just another form of chronic cardio depending on how challenging this workout is for you. Generally speaking, I define chronic cardio as sustained, repetitive exercise that keeps your heart rate pegged in the “black hole.” That’s the middling ground where workouts are too hard to be considered truly aerobic and not hard enough to achieve the benefits of high-intensity workouts like sprinting.
The best way to know if you’re in the black hole is to use a heart rate monitor. To keep your effort level in the aerobic zone—which is what I’d recommend here—you’d want your heart rate to stay below the MAF threshold of 180 minus age. For example, a 50-year-old wouldn’t exceed a heart rate of 130 beats per minute at any point during the workout.
From what I read online, people often find the 12-3-30 routine pretty challenging, especially at first. If you’re panting away on the treadmill, that’s a pretty good sign your heart rate is in the black hole. The Primal recommendation would be to adjust the treadmill speed so you can keep your heart rate under 180 minus age. That will deliver more overall fitness benefits than grinding away at a moderately hard—and thus overly stressful—workout intensity. In lieu of wearing a heart rate monitor, try breathing only through your nose. Nasal breathing serves as a decent proxy of aerobic threshold.
Being in a gym all the time isn’t the most Primal. As I said, I don’t want to discourage people from walking in any form. Still, I’d encourage you to go outside and find a real hill sometimes, too. Part of what I love about walking is that it gets you out of the house or office, ideally into green space and fresh air.
Finally, do I think the 12-3-30 workout is enough to “melt the pounds away” and deliver all the health, fitness, and physique benefits you could possibly want? No. Even if you commit to this workout regularly, you’re still going to want to supplement with lifting heavy things and maybe the occasional microworkout.
So what do you think, are you going to try the TikTok 12-3-30 workout? Are there other workouts you’re seeing on social media that you’d like me to weigh in on? Let me know in the comments!
The post The 12-3-30 Workout: All Hype or Worth Trying? appeared first on Mark’s Daily Apple.
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