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23

Although swimming alone in the middle of Lake Michigan sounds wonderful and has its benefits to you, swimming alone has life altering/ending risks. The chances may be minimal that something dangerous could happen, but see my story below for an example that bad things can happen. If something did happen you don't seem to have left yourself any communication ...


11

I've done a lot of offshore sailing and sometimes you'll get totally becalmed. Hot muggy conditions and the water is so flat you can literally shave in the reflection. It's hard not to jump in with conditions like that. Soap up, jump in, swim around the boat a few times, etc. A very famous and accomplished sailor named Bernard Moitessier would (solo) have ...


10

No, explosive movements do not necessarily lead to injury. Performed correctly after a period of acclimatization, explosive movements are quite safe. The recommendation to be slow, deliberate, and under control at all times is meant for the general population. Most people are weak, prone to injury, and unlikely to seek capable instruction in explosive ...


8

Until elevators and steel girder construction around the turn of the 19th century, the tallest buildings were usually five stories. People worked in those fifth stories for years. Also, plenty of jobs have people walking up and down hills all day for decades, starting as small children. It's actually sort of sad that people consider eight flights of steps ...


8

5km or 7km mileage once a week is nowhere close to proper preparation for a marathon. You greatly increase risk of injury by running a marathon unprepared. Go see a doctor about your knee pain from the 20km race and forget about a marathon anytime soon. Many marathon plans have a long run of over 20km once a week for several months (and often with a run or ...


6

It is smart to look at fitness when you are young with an eye on preventing problems as you age. Back pain can have multiple causes. Some of the causes stem from degenerative changes of the joints, restrictions in the soft tissues (muscle and fascia), protective muscle spasms, disc degeneration and/or prolapse, and osteoporosis (weakening or thinning of ...


6

It depends what you mean by okay. If you mean "is it safe?" then the answer is simple: No, it is not safe. If you get into trouble you stand a high risk of death. No-one will be able to rescue you. But for the broader question of whether that means it's not okay, we can't answer that. It's up to you to assess the danger by assessing the chances of an ...


6

The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people. Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. ...


6

If you were to decide to attempt a marathon given the training level you've described, there's an interesting academic article that may be helpful in estimating your likelihood of finishing without injury. The paper is by Yeung, Yeung, and Wong, "Marathon finishers and non-finishers characteristics: A preamble to success," Journal of Sports Medicine and ...


5

This topic can be as divisive as whether training deadlifts with straps is effective or not. Since powerlifting is my background, and powerlifters tend to be the biggest proponents of the false grip (AKA suicide grip), I'll attack the question from that perspective. Beginners Have no reason to use a false grip on bench press. There's too much they need ...


5

Most of the migranes are hereditary. Biological states may cause increases in free fatty acids and blood lipids, increased platelet aggregation, decreased serotonin levels and increased prostaglandin levels, which can cause the vasodilatation that precedes migraine headache. One possible reason for this is that a part of the physical reaction may be the ...


5

Injuries will hinder your progress more than lifting lighter. Focus on technique if you want long term gains.


5

There's acceptable "grind" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an unfamiliar exercise--should not try to make this distinction oneself, but rather get a trusted coach to review your form in person, or do an online form check using ...


4

I'll be honest, there are some people who spend 2 hours in the gym and they accomplish less than others who spend only 45 minutes. Keep in mind that is a huge investment in time and energy, and without a great plan of attack you will end up doing too much too soon. The people who are spending 2 hours a day in the gym have built up their work capacity over ...


3

TL; DR: The unwrapped position is called the "suicide grip". 'Nuff said. While you state that if the bar rolls, your thumb won't stop it, the thumb gives you enough control over the bar that you are much less likely to roll it. And realistically, if you are at all worried that you might lose control of the bar, you should be using at least one spotter. (You ...


3

Can You Bench Your Friend? Theoretically Yes......but I think the biggest problem you'll face is your friend lying still like a barbell. Since humans instinctively fight for control when they're off balance, it might be relatively hard for you to keep your friend in the air. Another problem will be the "handle bars". What regions of your friend will you ...


3

Years ago, I had a similar experience that actually led to trigger finger. I have only anecdotal evidence, but, I am convinced that doing chin ups was, in some way, related to the cause of my problem. Once my problem was resolved, I still wanted to perform chin ups, so, I invested in a good pair of padded weight lifting gloves, and, more importantly, a set ...


3

Having crossed the Pacific Ocean on our own boat, we thought a lot about questions such as this. In general I would not be concerned about swimming mid-lake, as the danger does not seem materially greater than the boat sinking mid-lake with you aboard, a risk you seem willing to accept. Obviously significant swell or wind which could blow the boat away from ...


3

Have a dive through the 5x5 website squat page here In summary, you don't count reps with bad form. If you complete a set of 5 with 1 bad form rep then you only record 4 for that set. This will cause you to repeat the same weight or de-load next session (automatically if you are using the app).


2

My yoga instructor told me to fold my fingers over my hand with the four fingers reaching towards my wrist and my thumb goes up against the side of my pointer finger so the pad of my thumb is flat with the topside of my knuckles. This provides stability in the wristt and no injury to the fingers or nails. I sprained my wrist really bad 6 months ago and have ...


2

I've been through a similar endeavor, and in my case, it was a case of a pulled muscle. It's very normal to have low flexibility turn into muscle-pulls. Especially during squats, where a very heavy load is placed on muscles that are required to be elastic, or be destroyed. I suggest you start stretching your lower body quite thoroughly. Not only is it going ...


2

I've never noticed this temporary immune system crash from training, however, to strengthen it so you can avoid the crash and get the most from your workouts/avoid overtraining injury, which I'd be more concerned about: Sleep at least 7.5 hours (go for 9 during the first month) Eat clean Drink a lot of water, like a glass every few hours Don't drink ...


2

Cost benefit analysis: If thumbless is more comfortable, you might conceivably lift a few more pounds. If the bar slips out of that grip, unless your spotters ALREADY had a grip on the bar (ie, it was already not a real lift (google "Clemson 640 bench." Perfect example of a non-lift.)), its gonna mash your face/neck/ribs before they even have a chance to ...


2

It's highly unlikely you will have any long term ill effects from climbing 8 stories stairs daily. Nonetheless you might want to consider the same supplemental excercises for the thighs that e.g. joggers or cyclist do, such as stretching thighs or massaging with a blackroll This will prevent the musculature from becoming stiff and avoid unnecesarry ...


2

As with any form of exercise, it is possible to accrue injury by doing it incorrectly. For stair-climbing, the key to avoiding knee strain is to keep your body over your knee while ascending. When going up a step, place your foot on the step, shift your weight over it, and then push up. Odds are you're already doing it, since climbing with your weight ...


2

This happened to me once. I was staying at a hotel, and decided to go to the gym to work out. I had never had anything like a post-workout headache before. I had never had anything like a migraine before. About 15 minutes into the workout (once I started to really warm up and sweat), a headache started, and within minutes it became debilitating -- I spent ...


2

You are right, you can't recover as well as you could when you were in college. Such is the nature of the human body. However, you can do a few things to give your body the best chance at recovering: Eat enough. If you want to progress and work at 70-90% RM in your gym workouts then you need to eat enough to help your body recover. Work out your TDEE and ...


1

I don't retract my shoulderblades fully, but engage pretty forcefully the muscles that retract the scapulae in most major exercises: front squat, back squat, deadlift, overhead press, pull-ups, and so on. If you're rounding your upper back forward during any of those then something is weak and wrong.


1

I dont think that there is a general approach, there are some practical advices and each person need to test the effiziency and benefit of them. Here are some recommendations that I follow, they might help you too: I contract while benching the whole movement through as I feel more stable, I also focus on keeping the shoulders low (away from the ears) ...


1

Moderate exercise boosts your immune system, but you experience diminishing returns as you increase in intensity (one study here). The two biggest factors that can have negative effects on your immune system are inflammation (inflammation suppresses your immune cells), and overtraining syndrome (list of symptoms to monitor). David and Berin's answers are ...



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