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@Regran_ed from @thealanaragon - Ketogenic dieting (AKA "keto") has been a hot topic, mainly because it works great - for some folks, but not everyone. As I mentioned in a recent ISSN position paper [1], "If there is any advantage to ketogenic diets over non-ketogenic diets for fat loss, it is potentially in the realm of appetite regulation. Under non-calorically restricted conditions, ketogenic dieting has consistently resulted in body fat and/or body weight reduction. This occurs via spontaneous energy intake reduction."
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With that said, there’s the crucial issue of sustainability. The biggest obstacle with keto dieting is that key populations (obese individuals & diabetics) tend to struggle with adherence. Quoting a recent systematic review & meta-analysis [2]: "Adherence appeared to be particularly problematic for those studies who set out to achieve a very low-carbohydrate diet (<50 g carbohydrate per day), with only one out of the six trials that prescribed a very low carbohydrate diet being able to achieve this target as an average value"
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For those interested in reading the details and supporting research behind the graphic, head over to the article by Adam Tzur & colleagues [3].
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In summary, the prime benefit of keto for weight/fat loss lies in its suppression of hunger, at least initially, and at least in some (but not all) who try it. The main caveat is sustainability. This is a big caveat, since adherence in the long-term is what makes or breaks the success of a diet.
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REFERENCES
1) Aragon AA, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16.
2) Huntriss R, et al. The interpretation and effect of a low-carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials. Eur J Clin Nutr. 2018 Mar;72(3):311-325. 
3) Tzur A, et al. Adhering to the Ketogenic Diet - Is it Easy or Hard? Nov 2018 https://sci-fit.net/adhere-ketogenic-diet/
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#science #evidencebased #keto #dontgetmad #nuancesmatter - #regrann
#personaltrainer #jpnagar #boom #personaltrainerbangalore #personaltrainers #bengaluru #exercisescienc


1

Here’s how to Gauge Client’s intensity through various methods. 🤸‍♂️Heart Rate – either percentage of max heart rate or percentage of heart rate reserve (aka Karvonen)
By using this equation 220-age, we can use this as the clients maximum heart rate, reaching 100% of their age predicted max heart rate. Through this, we can then create zones of intensity to help challenge clients. 🤸‍♂️Rate of perceived exertion
Also known as RPE, is sometimes used from 1-10, or from Borg’s revised scale of 6-20, in where the highest number (20) is the reaching total max effort, and the lower numbers (6) at lower intensity.
RPE is a good measure of gauging client’s intensity when asking them to indicate the number they felt after an exercise, and then deciding whether to keep them at that intensity or challenge them more. 🤸‍♂️Vo2 – aka Aerobic Capacity and METS – aka metabolic equivalent
Typically used in a laboratory, Aerobic Capacity can be used to either test a client’s submaximal or maximal consumption of oxygen and the efficiency of your muscles.
VO2 = cardiac output x oxygen extraction (aka VO2 = Q x A-V O2 diff)
🤸‍♂️Ventilatory Threshold – VT1 and VT2, as determined by the talk test
Another test that can be done more in a laboratory setting, but can give nearly accurate results if done correctly. As exercise intensity increases, ventilation increases in a linear manner, displayed as VT1. VT1, represents a level of intensity blood lactate accumulates faster than it can be cleared, which causes the person to breathe faster in an effort to blow off the extra CO2 produced by the buffering of acid metabolites. During submaximal exercise, ventilation increases linearly with oxygen consumption and carbon dioxide production.
Like RPE, the VT/Talk Test allows for subject input on how hard they feel they are doing. As long as the exerciser can speak comfortably, he or she is almost always below VT1.

Tag someone that might benefit from this information and DM us for future post requests!
Are you interested in getting Personal Training? Contact us so we can help get you started in finding clients stress free!
#OnlineCoach#PersonalTraining#ExerciseScienc


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ABS. Just basic crunch technique here. I’ll start adding actual routines after technique is mastered. Keep lower back pressed towards ground, elbows back out of main sight, Chin fist width off the chest. Lead with your shoulders, not the chin or elbows. Protect your neck and brace the mid section. Get the technique and results will come.....if you put the work in🤓 #sladesnoexcuses #exercise#lovescience #exercises#exercisescienc#knowledge #biology #results#trainhard #trainharder#trainsmart#abs#crunchers#rectusabdominus


1

Svend press. A compound upper-body exercise that targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii work synergistically.

Instructions

While standing, sandwich a weight plate between your palms. Raise it to the center of your chest, fingers pointing forward. Pull your shoulders back, stick out your chest, and raise your elbows so that your arms are almost horizontal. Slowly push the plate out in front of you by extending your elbows. Since your arms are almost horizontal, most of the movement should occur in the horizontal plane. Hold for a second and squeeze your chest. Slowly pull the plate back in to the starting position. Repeat. Exhale as you push the plate out and inhale as you pull it back in.

Tip

Instead of using one heavy plate, squeeze two lighter plates together.

Notes

The benefits of this exercise are derived from putting your chest under extended periods of tension. Therefore, keep the movement slow.

The Svend press is not a major mass-building exercise. Use it to warm up your chest or to flush it at the end of your chest workout.

This exercise is believed by many to build your "inner" chest, which is not possible. No exercise can emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (e.g. the bench press) and to lose body fat.

The Svend press can also be performed supine (while lying on your back). The supine variation emphasizes your pectoralis major and triceps brachii, whereas the standing version emphasizes your pectoralis major and anterior deltoid.
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0

Svend press. A compound upper-body exercise that targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii work synergistically.

Instructions

While standing, sandwich a weight plate between your palms. Raise it to the center of your chest, fingers pointing forward. Pull your shoulders back, stick out your chest, and raise your elbows so that your arms are almost horizontal. Slowly push the plate out in front of you by extending your elbows. Since your arms are almost horizontal, most of the movement should occur in the horizontal plane. Hold for a second and squeeze your chest. Slowly pull the plate back in to the starting position. Repeat. Exhale as you push the plate out and inhale as you pull it back in.

Tip

Instead of using one heavy plate, squeeze two lighter plates together.

Notes

The benefits of this exercise are derived from putting your chest under extended periods of tension. Therefore, keep the movement slow.

The Svend press is not a major mass-building exercise. Use it to warm up your chest or to flush it at the end of your chest workout.

This exercise is believed by many to build your "inner" chest, which is not possible. No exercise can emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (e.g. the bench press) and to lose body fat.

The Svend press can also be performed supine (while lying on your back). The supine variation emphasizes your pectoralis major and triceps brachii, whereas the standing version emphasizes your pectoralis major and anterior deltoid.
-----------------------------------------------------------------
Follow 👉 @gym_models.km -----------------------------------------------------------------
----------------------------------------------------------------- #powerlifters #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescienc #gymmotivation #trainingtips #fitlegends


4

Svend press. A compound upper-body exercise that targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii work synergistically.

Instructions

While standing, sandwich a weight plate between your palms. Raise it to the center of your chest, fingers pointing forward. Pull your shoulders back, stick out your chest, and raise your elbows so that your arms are almost horizontal. Slowly push the plate out in front of you by extending your elbows. Since your arms are almost horizontal, most of the movement should occur in the horizontal plane. Hold for a second and squeeze your chest. Slowly pull the plate back in to the starting position. Repeat. Exhale as you push the plate out and inhale as you pull it back in.

Tip

Instead of using one heavy plate, squeeze two lighter plates together.

Notes

The benefits of this exercise are derived from putting your chest under extended periods of tension. Therefore, keep the movement slow.

The Svend press is not a major mass-building exercise. Use it to warm up your chest or to flush it at the end of your chest workout.

This exercise is believed by many to build your "inner" chest, which is not possible. No exercise can emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (e.g. the bench press) and to lose body fat.

The Svend press can also be performed supine (while lying on your back). The supine variation emphasizes your pectoralis major and triceps brachii, whereas the standing version emphasizes your pectoralis major and anterior deltoid.
-----------------------------------------------------------------
Follow 👉 @gym_the_fighter for more tips -----------------------------------------------------------------
----------------------------------------------------------------- #powerlifters #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescienc #gymmotivation #trainingtips #fitlegends


0

Svend press. A compound upper-body exercise that targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii work synergistically.

Instructions

While standing, sandwich a weight plate between your palms. Raise it to the center of your chest, fingers pointing forward. Pull your shoulders back, stick out your chest, and raise your elbows so that your arms are almost horizontal. Slowly push the plate out in front of you by extending your elbows. Since your arms are almost horizontal, most of the movement should occur in the horizontal plane. Hold for a second and squeeze your chest. Slowly pull the plate back in to the starting position. Repeat. Exhale as you push the plate out and inhale as you pull it back in.

Tip

Instead of using one heavy plate, squeeze two lighter plates together.

Notes

The benefits of this exercise are derived from putting your chest under extended periods of tension. Therefore, keep the movement slow.

The Svend press is not a major mass-building exercise. Use it to warm up your chest or to flush it at the end of your chest workout.

This exercise is believed by many to build your "inner" chest, which is not possible. No exercise can emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (e.g. the bench press) and to lose body fat.

The Svend press can also be performed supine (while lying on your back). The supine variation emphasizes your pectoralis major and triceps brachii, whereas the standing version emphasizes your pectoralis major and anterior deltoid.
-----------------------------------------------------------------
Follow 👉 @fitness_legends.ig for more tips -----------------------------------------------------------------
----------------------------------------------------------------- #powerlifters #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescienc #gymmotivation #trainingtips #gym_fitness.club


1

Svend press. A compound upper-body exercise that targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii work synergistically.

Instructions

While standing, sandwich a weight plate between your palms. Raise it to the center of your chest, fingers pointing forward. Pull your shoulders back, stick out your chest, and raise your elbows so that your arms are almost horizontal. Slowly push the plate out in front of you by extending your elbows. Since your arms are almost horizontal, most of the movement should occur in the horizontal plane. Hold for a second and squeeze your chest. Slowly pull the plate back in to the starting position. Repeat. Exhale as you push the plate out and inhale as you pull it back in.

Tip

Instead of using one heavy plate, squeeze two lighter plates together.

Notes

The benefits of this exercise are derived from putting your chest under extended periods of tension. Therefore, keep the movement slow.

The Svend press is not a major mass-building exercise. Use it to warm up your chest or to flush it at the end of your chest workout.

This exercise is believed by many to build your "inner" chest, which is not possible. No exercise can emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (e.g. the bench press) and to lose body fat.

The Svend press can also be performed supine (while lying on your back). The supine variation emphasizes your pectoralis major and triceps brachii, whereas the standing version emphasizes your pectoralis major and anterior deltoid.
-----------------------------------------------------------------
Follow 👉 @gym_fitness.idol for more tips -----------------------------------------------------------------
----------------------------------------------------------------- #powerlifters #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescienc #gymmotivation #trainingtips #gym_fitness.club


2

Svend press. A compound upper-body exercise that targets your sternal (lower) pectoralis major. Your clavicular (upper) pectoralis major, anterior deltoid, and triceps brachii work synergistically.

Instructions

While standing, sandwich a weight plate between your palms. Raise it to the center of your chest, fingers pointing forward. Pull your shoulders back, stick out your chest, and raise your elbows so that your arms are almost horizontal. Slowly push the plate out in front of you by extending your elbows. Since your arms are almost horizontal, most of the movement should occur in the horizontal plane. Hold for a second and squeeze your chest. Slowly pull the plate back in to the starting position. Repeat. Exhale as you push the plate out and inhale as you pull it back in.

Tip

Instead of using one heavy plate, squeeze two lighter plates together.

Notes

The benefits of this exercise are derived from putting your chest under extended periods of tension. Therefore, keep the movement slow.

The Svend press is not a major mass-building exercise. Use it to warm up your chest or to flush it at the end of your chest workout.

This exercise is believed by many to build your "inner" chest, which is not possible. No exercise can emphasize your inner chest. The only ways to get more inner chest definition are to build your chest using major compound push exercises (e.g. the bench press) and to lose body fat.

The Svend press can also be performed supine (while lying on your back). The supine variation emphasizes your pectoralis major and triceps brachii, whereas the standing version emphasizes your pectoralis major and anterior deltoid.
-----------------------------------------------------------------
Follow 👉 @gym_fitness.club for more tips -----------------------------------------------------------------
----------------------------------------------------------------- #powerlifters #fitness #fitnesstips #exercise #exercises #exercisevideos #exercisescienc #gymmotivation #trainingtips #gym_fitness.club


1

When you're finally done with undergrad and can see the light lol #georgiastateuniversity #graduate #exercisescienc


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