A superset involves doing two or more exercises that target the same muscle group, back to back with minimal rest in between. For example, doing a set of 12 heavy squats followed by a set of 12 heavy lunges is a superset. The drawback to this technique is that you will not be as strong as you usually are on the second exercise. However, this is a great technique to pre-exhaust a muscle and really isolate it.
According to the American Heart Association, if your heart rate is too high, you’re straining. If it’s too low, and the intensity feels “light” or “moderate/brisk,” you may want to push yourself to exercise a little harder. During the first few weeks of working out, aim for the lower ranger of your target zone (50 percent). After six months or more, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate.
Research indicates that bacteria and inflammation in your mouth are linked to major health problems, such as heart attack and dementia, and will, in all likelihood, have a negative effect on your overall health. Experts can't say for certain why this is, but they believe that oral bacteria can escape into the bloodstream and injure major organs.
Since the heart is a muscle, it can become bigger and stronger through exercise that progressively increases the body's demand for oxygen. A well-conditioned heart can actually beat as few as 40 times a minute at rest compared to the normal heart that beats at a rate of approximately 70 beats per minute. This allows it to conserve energy and supply oxygen-rich blood to the rest of the body with half the effort.
According to researchers at Penn State, eating a diet rich in spices, like turmeric and cinnamon, reduces the body's negative responses to eating high-fat meals. They found that adding spices to a high-fat meal reduced triglyceride response by about 30 percent, compared to a similar meal with no spices added.
Be as careful of your form when using cardio machines, as you are when lifting weights. If you get a little too ambitious and set the incline, or the resistance too high, you may find yourself hanging onto the machine too tightly, with a resulting loss of effectiveness.
Sports shoes are among the most important piece of fitness equipment you’ll buy, so it's important to pick the right pair. Even if they still look fine, you should buy new shoes about every three to six months or 300 to 500 exercising miles. Choose them later in the day when your feet are larger, and consider the advantage of buying from a store that specializes in athletic footwear, and whose staff will be able to offer in-depth advice.
MSM (methylsulfonylmethane), an organic sulfur compound, is gaining a lot of attention due to the recent focus on longevity and anti-aging technologies. Sulfur seems to be important in the strength and maintenance of joint tissue, especially cartilage, and a possible benefit of MSM is in the treatment of joint problems such as sports injuries, osteoarthritis and tendonitis, as well as in the reduction of inflammation.
A study at the University of Wisconsin compared eight of the most popular biceps exercises, and found that the Concentration Curl gave the biceps muscles a far tougher workout than any of the other seven tested. The study showed that the concentration curl activated the biceps muscles more, and the anterior deltoid muscles less than the other exercises.
Even those with strong motivation and an organized workout routine suffer setbacks. Life isn't always predictable, whether because of an injury, a family emergency, or just feeling low in energy. Experienced workout enthusiasts know it’s crucial to accept the need for a temporary lowering of expectations - to make adjustments, and have patience, and not to let minor setbacks develop into a long term layoff.