Mind and Body: Tai Chi

Tai Chi is a mind and body exercise used for many years in Chinese medical practice. Research suggest that Tai Chi is safe and can benefit the cardiovascular health of both young and old male healthy subjects. The practice of deep breathing and slow movement in Tai Chi has been proven to increase Heart Rate Variability in both young and old males. Tai Chi has been proven to increase efficiency in myocardial oxygen use. Studies show that Tai Chi increases parasympathetic tone and decreases sympathetic tone as it relates to the heart. 

Tai Chi is a method of practice that has also been used to strengthen the body and maintain proper balance. Balance disorders can a occur due chronic diseases in elderly people. Maintaining balance as aging occurs is critical to prevent major injury from falls. Tai Chi uses deep breathing, slow movement and meditation to help increase balance. Study show that Tai Chi helps to improve balance by decreasing swaying in elderly people with their eyes both open and closed. 

Tai Chi has been listed under Traditional Chinese Medicine and has been used as an alternative to western medicine. It has been used by patients over forty to help treat and prevent Artrial Fibrillation. It has also been used to treat older adults with mental disorders. 

As discussed, Tai Chi is a aerobic low intensity exercised used in Traditional Chinese medicine. It may help treat and prevent patents with cardio vascular diseases. It's methods of deep breathing and slow movement can aid with mental health and improve the overall quality of life in people of all ages.

Lan C. Tai Chi improves natural harmony in autonomic function. North Am J Med Sci [serial online] 2012 [cited 2017 Mar 5];4:276-7. Available from: http://www.najms.org/text.asp?2012/4/6/276/97209

Rahal, Miguel Antônio, Alonso, Angélica Castilho, Andrusaitis, Felix Ricardo, Rodrigues, Thuam Silva, Speciali, Danielli Souza, Greve, Júlia Maria D′Andréa, & Leme, Luiz Eugênio Garcez. (2015). Analysis of static and dynamic balance in healthy elderly practitioners of Tai Chi Chuan versus ballroom dancing. Clinics, 70(3), 157-161. Epub March 00, 

Yan Dong, Jiangquan Liao, Kuiwu Yao, Wenrui Jiang, and Jie Wang, “Application of Traditional Chinese Medicine in Treatment of Atrial Fibrillation,” Evidence-Based Complementary and Alternative Medicine, vol. 2017, Article ID 1381732, 11 pages, 2017. doi:10.1155/2017/1381732

HIIT Training: The Pros and Cons

High intensity interval training, or HIIT, has become one of the most popular training methods in todays fitness world. It's popularity formed for several reasons which include; efficiency in weight loss, easily accessible and easily modified for people of all fitness levels (Kravitz). Although HIIT training does have its perks, it does not come without some flaws. This discussion will include both the pros and cons of high intensity interval training.

HIIT training is one of the most convenient training programs, making it one of the most popular programs. HIIT exercises can be used with just about any workout, including cycling, swimming, jogging, walking, and weight training (Kravitz). Not only is HIIT training convenient it can also be modified depending on a persons fitness level. When developing a program for high intensity interval training the program is individualized by the athletes max heart rate (Clark). This means that assessments, both subjective and objective, must be done prior to developing the program so that it will fit the athletes needs. One other pro of using HIIT training is that it can be done less frequently than aerobic workouts and produces better results (Kravitz). This is because of something called excess post-exercise oxygen consumption or EPOC which causes the body to use more energy in order to restore  it  back to a pre exercise level (Clark, Lucett, Sutton).   

Although there are benefits to using HIIT there are also some things to be concerned about. Like with any fitness program, there are risks to using HIIT as method of training. HIIT training may cause a higher risk of coronary heart disease for athletes who have been inactive for an extended amount of time (Kravitz). For this reason athletes clients must for be cleared by a medical physician before starting the program. This is also a reason why the fitness professional must design the program to fit the client or athlete's individual needs. 

As stated HIIT programs are the most effective fitness programs in weight loss and cardiorespiratory training. After being cleared by a physician and assessed by a fitness professional it also can be done safely without injury.   

Clark, M. A. Lucett, S. C. Sutton, B. G.NASM Essentials of Sports Performance Training          2016

Kravitz, L. High Intensity Interval Training. https://www.acsm.org/docs/brochures/high-             intensity-interval-training.pdf

Wenger, H. A. Bell, G. J. The Interactions of Intensity, Frequency, and Duration of                     Exercise Training in Altering Cardio Respiratory Fitness 1986. http://link.springer.com/article/10.2165/00007256-198603050-00004

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Just Say F!#% It!

Frustration and disappointment will come sometimes. Sometimes you may feel treated unfairly. You may have not gotten that job you interviewed for. Maybe you didn't get accepted into your top choice of schools you applied to. Maybe you didn't get that promotion you believe you deserve but someone else you believe is less deserving did. Whatever the case may be just say "F*%# It!" and keep it moving. You know what you worth is and what you deserve. Just saying "F@#% It" has gotten me through disappointment so many times. Maybe that job just can't see how much your worth. Maybe that college will regret not sending you that acceptance letter in the future. Maybe you'll become your own boss and give yourself a promotion. But for now, take back your power from that source of disappointment by just saying "F#%! It" because you are deserving of way more than whatever your source of disappointment can offer you.

Cold Training in Bethany Beach

You know your making progress in cold training when someone yells "You don't even have any goosebumps!" after you took a dip in 30 degree water and emerge bare chested to a 49 degree weather with a 15mph wind chill. Now, I know that is NOTHING compared to Wim Hof but hell if it ain't a start.

Prior to my trip to Bethany Beach I had been doing cold training, as I've mentioned in past posts, which consist of a cold shower for about 3 min every other day. It wasn't until my trip this weekend that I noticed that all my hard work with cold training was paying off. Everyone around me was at the beach freezing while I felt comfortable shirtless on the beach after a nice swim in the Atlantic. 

You see, goosebumps is involuntary method of your body trying to keep warm and keep to its core temperature of 97 degrees. Cold Training helps your body offset the goosebumps. This means your body is able to stay warm without the need for involuntary methods such as goosebumps and chills. Your bodies internal fernace becomes hotter keeping your body warmer for longer. 

This weekend had definitely encouraged me to continue my cold training and to push to new heights. 

Cold Training

For the past week I've been involved in cold training which consisted of simply taking one cold shower each night. The first day I started off with a warm shower then turned the nob to cold. I must admit the first few days it was a shock to my body. I began to get a little dizzy as my body attempted to regulate my core temperature. Tonight I decided to go cold turkey (no pun intended) and jump in the shower with the nob all the way to cold. It was a shock to my body but I adapted quicker than I did when I started with the warm shower. I have not yet noticed any physiological different since I've started cold training however there is a phycological one. I am definitely feeling stronger as if my body is able to take on more stress. Hopefully as I continue and stay consistent I will grow to see more changes in my mind and body.

 

3 Ways My Relationship Has Helped Me Grow More Muscle

Ever since my fiancé and I moved in together I've noticed some major gains in muscle mass. Here are three reason why I've been getting bigger while I've been in a relationship.

1. I'm Sleeping More. 

Sleep is necessary in order for proper muscle recovery to occur. Since I've been with my fiancé I have been sleeping 6-8 hours every night. Why, you may ask. Because she makes me!! I sleep when she sleeps now instead of staying up late nights on Netflix or whatever else I was doing before this relationship.

2. I Eat more.

Now that I'm in a relationship I eat much more. Protein and carbs are an essential nutrient when it comes to muscle growth. Protein is the building block for muscles and carbs give you the energy you need to train hard. My fiance and I love to travel and go to happy hours. We are so busy with work that whenever we get a moment to enjoy ourselves we take it. So a lot of times we will go and eat out just to get away. We also split the cost of groceries. When I was by myself I was frugal and didn't spend money on eating out. Now I have a partner to share finances with so I am not as concerned with money. Don't get me wrong, we still save but now we can enjoy that finer things in life. 

3. I Have a Lifetime Training Partner 

Before my relationship I could not train as hard as I wanted to. Now that I have a partner I have someone to spot me in and outside of the gym. My fiance and I train together and eat together. We are each others support system. We keep each other accountable. This makes it hard for either one of us to get off track with our training and eating regimen.

Now, I'm not telling you to go out there and jump into a relationship with the first person you see. I am saying that when you find the right person they will support you and help me make the gains in life that you wish to make. 

 

Pressed for time? My Top 3 Favorite Exercises to Do in a Hurry

1. Push-ups

A Push-up is a body weighted exercises that can be done anywhere with numerous modifications. My favorite is the diamond push-up and the classsic push-up. You perform this exercise with high reps to make it an endurance or HIIT workout or slow it down and use it to build strength and size.

 

  

2. Pull-ups 

The pull-up is another one of my favorite bodyweighted exercises. This pulling Exercise worksout your back muscles including your lats and biceps. Like the push-ups you can do these just about anywhere to build strength and endurance.

 

3. Dips 

A dip is another push exercise that can help build strength and size in the arms and chest. 

 

Well there you have it. My top 3 favorite exercise to do when I am pressed for time or just want to get a quick workout in. So take my advice, go out there and push yourself!

The Human Movement System

Our bodies are like a tower of jenga blocks. Remove one block and the structure becomes weaker and weaker. This is the same with our bodies. If one part of the Human Movement System is weak or injured it opens the door for other possible injuries. For example, if someone has a knee injury, if not corrected that knee injury can potentially cause lower back pains or LBP. This is why it's important to train the the HMS, not just to improve body composition or weight loss but to ensure that your body functions properly and reduce the risk of injury. Training, using functional movements like push-ups, squats, pull-ups or weight lifting, three days a week can help to improve the function of the HMS.

HMS Workout:

Push-ups 10x3
Squats 15x3
Lunges 15x3 each side
Plank 30s x 3
Barbell Bench Press 10x3
Barbell Squat 10x3

Lunch!

Something quick and simple. Tuna, spinach and shredded cheddar cheese for lunch tomorrow!

New Program: Day 1

Tested out  day 1 of my new 8 week program today. Completed endurance training, core training, and power output training. Cant wait to see my results at the end of the 8 weeks. I'll be checking in with you guys every week to let you know how my progress is going.