The lifting belt – good or not? (again?)

The debate continues... I wrote a while ago about the workouts with lifting belt. No there are some studies out that suggest that using a lifting belt in your heaviest sets may (what a word - “may” - - “WILL” or it “WILL NOT”?) help you increase your core strength, protect your spine, enhance your power.

The different studies found: 23% increase in the activity during heavy squats; 10% increase in the activity of the abdominal muscles; 10% increase in repetition speed while doing squats (more power); and decreased compression on the spinal discs (decreased chance for injury).

Again, use your lifting belt primarily in you heaviest sets that require core stability and more power. Such are squats, dead lifts, leg presses.

Rowing or biking?

In a recent study scientists discovered that when people exercise on a rowing machine, they burn 40 – 50 percent more fat than when exercising on the stationary bicycle. Yes, sitting on the bike looks easier and you can watch the TV in front of you, but are you doing a lot for your cardio-vascular system and the fat loss? No. Now it is even proven by the science.

And why is that? Well, rowing is an exercise that involves a lot more muscle groups, compared to bicycling. Just picture it – rowing works the whole body while stationary bike works mostly your lower body (quads and hamstrings).

Omega-3’s to treat inflammation?

Have you known that omega-3 fatty acids have anti-inflammatory properties such as those of other non-steroidal anti-inflammatory non-prescription drugs? What is the common thing between aspirin, ibuprofen and acetaminophen? They all inhibit the production of inflammation-inducing enzyme cyclooxygenase 2 (COX 2). Well, the same is valid for omega-3. So, if you want to protect you body from inflammation or fight with already existing such condition eat more omega-3 rich fish (like salmon, tuna) and take extra fish oil and flax seed oil.

Facts About Water intake

Did you know that about 60% of the body is water? Muscles are comprised of water in a great percentage. That’s why when we get dehydrated our muscles look smaller. Not only that but after only 2% water loss the ability to work hard drops with 15%. It is important to remember that you should never wait till you feel thirst. It is a well know fact that by the time you feel this way you are already dehydrated. So, drink enough water daily. The absolute minimum should be about 10 glasses.

Single leg training

Single leg exercises like single leg squat and leg press are shown to develop muscles that are not used to a greater degree when the same exercises are done the classical way – using both legs.

This type of leg exercise execution also helps improve the posture and from there the more efficient utilization of the muscles in the lower body.

Which exercises you should lock your joints and which you shouldn’t

There are certain exercises, in which you should lock the joints at the end of the rep. Examples are squats and leg press. Locking in these exercises might lead to overstretching of the connective tissues and consequent injuries.

Yet there are other exercises where locking is required for maximizing the range of motion and for peaking in the contraction. Such exercises include triceps push-down and leg extensions.

Here are the exercises during which you should restrain from locking: squat, leg press, leg curl, bench press.

Following are the safe for locking exercises: triceps push-down, leg extension, lat pull-down, biceps curl (standing).