Hot answers tagged

72

Your goals and your current level of progress determine the number of sets and reps. Possible Goals Training for strength, power, endurance and hypertrophy all require a different number of sets and reps: Strength (how much your muscle can move) is best developed by lifting as much as possible. This is probably best achieved with 5 or less reps. Strength ...


28

You will find a lot of advice on the Internet about this one, most of it is not demonstrated. This is what the British Journal of Sports Medicine says about it: Recent research suggests that the timing of the intake of protein related to exercise may be more important than the total amount of protein consumed in a day. In the case of resistance ...


24

So the big hubbub surrounding bodybuilding and one hour is the hormone cortisol. This is going to be a bit long-winded, but bear with me. What's cortisol and why is it important? Well, first we need to know a little bit about how muscle tissues work in an anaerobic state. (An anaerobic state is where you're working so hard your body can't supply oxygen ...


23

According to Physiology of Sports and Exercise: Every endurance exercise session should conclude with a cool-down period. Cool-down is best accomplished by slowly reducing the intensity of the endurance activity during the last several minutes of your workout. After running, for example, a slow, restful walk for several minutes helps prevent blood from ...


23

There's no magic pill or easy answer....YOU need to motivate yourself. Here's some potential ways: find a work out partner join a gym with exercise classes (get out of the house) imagine what you will look like once you lose the weight - take a before/after picture set small/weekly goals for yourself and if you succeed, reward yourself (hopefully non-food ...


17

I've had lots of success of RunKeeper Pro It comes with some preset training programs and you can customize them yourself. Granted, the programs themselves are only for single running sessions as opposed to a long term plan. There are also training programs (Fitness Classes) available through the site, though you have to buy them. However, you can set them ...


15

You're right that a pound of fat and a pound of muscle both weigh a pound, but a pound of muscle takes up less space than a pound of fat. So, if you have the same volume of muscle and fat, the muscle will weigh more. If you're working out a lot, you may be toning up and getting smaller but still gaining weight - this is because you're converting fat to ...


15

Peer reviewed literature on testosterone appears to have inconsistent conclusions, however, the well designed studies all agree that abstinence raises T. Some studies say that masturbation raises T, and some that abstinence does so. But the well-designed studies all conclude that abstinence raises the baseline amount of T in your body. Well designed studies ...


14

It is quite well known, that average adult human being needs about 8 hours of sleep a day. In terms of feeling well rested, It does not matter how long you sleep, rather what quality is the sleep You are getting. The same goes for muscle building. Sleeping 7-8 hours every day would be the optimum. More than that, and you risk oversleeping, which, in my ...


14

Yes, it is definitely okay to drink water during a workout! The main concern is to stay hydrated since an athlete that is dehydrated performs poorly. The 7 Hydration and Exercise Rules That Every Athlete Needs To Know recommends that you should drink about 600 - 1,200 ml (2.5 - 5 cups) of liquid per hour, which is just below your 1.5 liters that you like to ...


14

What is minimal? We can minimize equipment, we can minimize time, but to determine the minimal exercises we need to know more about who is asking the question. Someone who is morbidly obese with emphysema would have a minimum workout of "walk to the end of the driveway every day". An Olympic athlete might have ten workouts a week just to keep from ...


14

While the penis itself isn't a muscle that can be trained, but simply speaking just a sponge for blood, there are three muscles that are responsible for supporting ejaculation and maintaining an erection via compression of blood vessels. Musculus retractor penis It doesn't seem like this muscle is important in humans, the english wikipedia article doesn't ...


13

I haven't seen any scientific proof as to whether you should or shouldn't work out straight out of bed. While you might be a little stiff at first, simply strolling for five minutes should be more than enough to get everything going. Sitting indoors for one hour won't nearly stress your body as much as just walking a little bit. So as long as you start the ...


13

There's some contradiction as to what's the most important part: timing, quantity etc. I have found pretty good studies that indicate that the post-workout shake doesn't really make a difference and then there are studies like the one Duopixel quotes that suggest the opposite. There are also many variables even regarding the post-workout shake: with/without ...


13

Toning exercises are done to teach the body to more efficiently conserve it's resources (such as oxygen) and to build endurance. Doing that many reps with that light of weights is likely not achieving much of an effect at all. Your muscles are developed by use, and that easy of an exercise relates closer to cardio than to a true workout. Simply put, ...


13

"Feeling a burn" during a workout just means that you're working endurance instead of strength or power. From my layman's understanding, which may be wrong, it's because you're no longer producing force anaerobically. Notice that you'll rarely experience that sensation on the first few reps, which is when (if you're using a challenging weight) you're doing ...


12

Strength training and cardio provide a potent mixture to burn fat. The problem with strength training alone is that it burns fewer calories than you would during cardio. For example, an hour of intense strength training will burn between 270 calories and 450 calories while you exercise (depending on how heavy the weight is). Running at 6 mph for an hour ...


12

The bizarre thing about delayed onset muscle soreness (DOMS) is that we still don't really know what causes it. Though people like to attribute it to lactic acid buildup, that's probably a misconception. As stated in the article: Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness ...


11

I would suggest Endomondo which is available for all mobile platforms and synchronizes the results to a web application. There's a strong focus on social networking and other users or friends can leave comments on your workout. You can also create challenges that other have to beat or let others track your progress live. The Endomondo Sports Tracker ...


11

There's a Wikipedia article about Exercise-induced nausea where they suggest two possible causes: endorphins and too much water. There has also been a study that showed that exercising shortly after eating is likely to cause this. Which is supported by this article about "Nausea during a strength training workout" that suggests three common factors that ...


11

The importance of rest cannot be overstated. Your case is the perfect example of why rest is needed. In the beginning of the book, I believe the author stated that, even though the book is called "Starting Strength", he expected the reader to be in good physical condition. Even if you are in good condition, perhaps your body is not use to the types of ...


10

After lifting a bit longer and more recent information I learned while reading Dr. Kilgore and Rippetoe's Practical Programming book, there are a couple potential culprits for stalls. I do recommend getting the book by the way as the first half of it is dedicated to understanding the theory of adaptation, what happens when we exercise, and the type of ...


10

I have to disagree with Christopher Bibbs assertion that you are limited to the same weight by performing bodyweight only exercises. It is not how much weight in total that you have at your disposal but rather how much force you are able exert on particularly groups of muscles that will determine how close to maximal a loading you can apply to them. There ...


10

Typical compression clothing, in my experience, won't give you much direct performance benefit (running faster, lifting heavier etc). The reason I wear compression shirts/shorts are mainly for comfort and temperature control. If it's really cold out, compression heat clothes can help you stay warm and limber. And if it's really hot, long-sleeve compression ...


10

I think that your best bet for this kind of arrangement is going to be a setup similar to many of the "fitness trails" that are available in many public parks. These are exercise/fitness paths that can be completed at a walking through running pace, with various stations at predetermined intervals to target various muscle groups and agility/power training, ...


10

Not all sugars are the same. Glucose is a monosaccharide, and is easily utilized by nearly all cells of the body for energy. Fructose, also a monosaccharide, is not: it is almost exclusively metabolized by the liver. Excess consumption of fructose causes a variety of problems that would not occur with glucose consumption. Sucrose ("table sugar" or "cane ...


10

Don'ts The biggest mistake people make when learning to flip, is that they try to flip into pools and onto mattresses. This is a mistake because it doesn't prepare you for the inevitable challenge of having to spot your landing. And it takes away the need to really cushion the landing with your legs. And this needs to be practiced. Dos Trampolines is a ...


9

I've spoken to 2 sports nutritionists on this very subject over the past year, and both told me that protein is ineffective in post-recovery workouts, that the muscles can't absorb protein after working out. They said to eat a high-protein breakfast instead. They also said that carbs are all that count for recovery, and that you should eat carbs ...


9

I suggest you read the wiki article: In large amounts, and especially over extended periods of time, caffeine can lead to a condition known as caffeinism. Caffeinism usually combines caffeine dependency with a wide range of unpleasant physical and mental conditions including nervousness, irritability, anxiety, tremulousness, muscle ...



Only top voted, non community-wiki answers of a minimum length are eligible