Lately, blood flow restriction has started making itself into headlines of fitness magazine articles. It’s being mentioned increasingly on social media. The promise is that using this technique which is supposedly popular among physical trainers will help to improve result.
That said, are trainers really using this technique? Among those who are, do they truly see benefits from blood flow restriction? Are those benefits worth the effort of the technique?
Blood flow restriction is a technique is called an innovative new way to get the very most out of a workout. Many believe that it will be the next big fitness trend, not just a fad making waves over social media.
The concept behind blood flow restriction is far from new. It has been going in and out of popularity for a very long time. That said, trainers in small studios are now starting to recommend it for their own workouts. This is particularly popular in the United States, where it is touted as a technique to build muscle faster and with an improved recovery time.
Blood flow restriction is also known as occlusion training. It is a technique that uses types of wraps or cuffs around an individual’s limbs – arms and/or legs – during exercise. The idea is to safely reduce venous blood flow from a muscle being worked. At the same time, arterial blood flow is allowed to continue. This technique is typically used during a low-intensity resistance training workout.
By doing this, blood is not as able to escape the muscle. Moreover, the cellular swelling and metabolic stress rise sharply. As a result of these changes, muscle hypertrophy, growth hormone and muscle strength are all said to improve.
As of yet, there hasn’t been a great deal of study on blood flow restriction techniques in fitness workouts. As a result, there is only anecdotal evidence to suggest that this technique is effective and that it has the potential to be safe. Therefore, many doctors are not recommending that individuals attempt to use this technique as the risks may not justify the types of benefits – if any – that may occur as a result of using it.
Still, this isn’t stopping many trainers from recommending blood flow restriction to their own clients. If you are considering its use or if your trainer has recommended it to you, it’s a good idea to speak with a health care provider first.
There are fads that come and go but some fitness trends withstand the test of time because of the positive impact they can have. That said, spotting them can be challenging. It can be difficult to know the difference between something helpful and that you’ll keep up for a while, or something that is all claims and no results.
To help you find out what’s right for you, we’ve talked to the experts. Here are what some of them said are the best fitness trends for 2019.
Sure, you’re likely not surprised to see that fitness trackers have made it into the top fitness trends list again this year. Now that they’re pretty much ubiquitous, these gadgets are more important than ever. This is especially true as a growing number of brands offer increasingly accurate, convenient and affordable options. Moreover, technology is coming further along and is being incorporated into more attractive options as well as waterproof products.
High Intensity Interval Training is a style of workout that was first popular in 2014 and has continued to climb the list in fitness trends. Last year, it took the top spot and there’s no mystery why. This strategy lets you use short bursts of high intensity exercise and periods of low intensity exercise or rest. This can give you the same results as a longer workout in a fraction of the time.
Seniors are carving out some of the leading fitness trends this year. As the Baby Boomer generation enjoys its retirement, it isn’t interested in aging like past generations. They want to stay active, enjoy this part of their lives, keep up heart health, maintain bone density and take in the other rewards of a regularly active lifestyle. Seniors fitness includes everything from gentle yoga, aquafit and tai chi to certain types of boot camp, group running and spin classes.
Though the popular expression in previous years has been that food is medicine, this year’s fitness trends have taken over. Now, food is joined by exercise as medicine. In 2019, self-care is topping the trends and using food, exercise, and sleep for mental and physical health are becoming a rising priority in our lives. It’s easy to understand why this trend is taking off as the results from regular activity are quick and easy to feel and see.
It seems as though it should be simple to do a workout without getting hurt and with these easy exercise tips, it can be. That said, if you haven’t been active in a while, or if you’re thinking that your body will react the same way to exercise as it did back when you were ten years old and ran or biked everywhere, you are setting up for an unpleasant surprise.
Use these easy exercise tips to gain the spectrum of physical, mental, emotional and even social health benefits from regular activity. At the same time, keep yourself injury-free to avoid pain or the need to stop working out while you heal up!(more…)
If you’re looking to create a successful fitness lifestyle, it may be less challenging than you think. Recent research is now showing that if you do a few quick minutes of moderate to intense exercise throughout the day, you’ll already be off to a great start. In fact, those little “snack” size workouts are enough to improve cardiovascular health.
The study was conducted by kinesiologists at the University of British Columbia (UBC) Okanagan, and McMaster University. Their findings were published in the Applied Physiology, Nutrition and Metabolism journal. They indicated that pretty much anyone can create a successful fitness lifestyle no matter who they are or where they are.
Senior study author Martin Gibala, a McMaster University kinesiology professor pointed out that these small “exercise snacks” are very simple to fit into a day. These very short workouts are enough to form a heart friendly successful fitness lifestyle.
Small sized activities can be made up of virtually anything. The first recommendation Gibala pointed to was stair climbing. He said that people who live in apartment buildings or who work in office towers have the opportunity to vigorously climb a few flights of stairs at lunchtime, during breaks, in the evening, or even first thing in the morning. That, alone, can make up an effective workout.
The idea is to use a regular and convenient activity and do it briskly for a brief vigorous workout. The outcome is that when this is done regularly throughout the day, it’s enough to make a difference to a person’s cardiovascular health.
This is not the first study to indicate that a successful fitness lifestyle doesn’t need to be made up of length workout sessions each day. Instead, They’ve found that short bouts of vigorous exercise, which can otherwise be known as sprint interval training (SIT), are still highly effective. These should consist of intense bursts of activity for about ten minutes at a time, including recovery times between bursts.
In this most recent study, they found that even if lots of tiny vigorous activities were taken on – not even ten minutes at a time – they would also improve cardio-respiratory fitness (CRF). Good CRF is associated with longevity and a reduced risk of cardiovascular disease.
Therefore, as you focus on creating your successful fitness lifestyle, consider simply taking on more of your usual activities in a rapid and vigorous way throughout the day. Run up the stairs. Jog to your car. Get up and do a quick round of jumping jacks. It all adds up and is effective.
Do you struggle to be able to control food cravings? If so, you might find that your gym membership is about to become your best friend.
Research has shown that diet has a considerably larger impact on the ability to lose weight than exercise. That said, if you keep up the right exercise, you may be able to better control food cravings driving what you eat. This outcome of new research indicates that exercise may be regaining its status in the dieting world.(more…)
As temperatures plummet and sidewalks get icy, it’s time to ask ourselves how to stay motivated for winter fitness once again. In mild weather, it’s much easier to feel driven to head out the door for a power walk. When it’s hot out, the idea of taking a plunge in a pool – indoor or outdoor – is glorious.
That said, when one step out the door just makes you want to run back inside and leap under a pile of blankets, the story changes. Trying to stay motivated for winter fitness can take a bit more strategy than it does at other times of the year. Still, it’s a worthwhile effort. You can’t, after all, stay completely inactive all winter long. It’s time to embrace the cold and arm yourself with some fantastic tips and tricks to keep up your workouts.(more…)
This holiday season, a great fat burning workout to boost your metabolism can make all the difference. After all, if we’re already going to be fighting hard to stop ourselves from overindulging (too often), then keeping up the right workouts will be more important than usual.
That said, not all workouts are created equally. While most will boost your metabolism in one way or another, you need your holiday workouts to work especially hard on your behalf. Pay attention to your current fitness level and the amount of time you have available. Then, be sure to use them to your best possible advantage.(more…)
The holiday season is a very busy time, so it may seem as though it’s the worst moment to try to get fit. That said, it can prove to be a fantastic time to use make-sense tips to squeak fitness into even the busiest lifestyle. Finding time to be active in December lets you look past your busy schedule and the colder weather so you can make a priority of your wellness.
Use the following common sense tips to get fit and stay that way during the holiday season. This will help you to release your stress, manage your weight and even remain more productive when you’re at your busiest.
Schedule your physical activity in advance. Just like you’d schedule an appointment, add your efforts to get fit to your calendar. Make them a non-negotiable item. Treat them like something important so you won’t cancel them and do something else instead. You might find that if you do a quick workout – even 15 minutes – first thing in the morning, you’ll have it over with and will still get just as much done during the rest of your day as you usually would.
In fact, you may find that a workout first thing in the morning will warm you up for the rest of the day. Add another 15 minute workout to your lunch hour or immediately after work, and you’ll fire yourself back up. Quick workouts are energizing and this can help you to make sure you don’t run out of steam before everything gets done.
At this time of year, nobody needs more complexity. Don’t try to achieve exceptional goals in December when you already feel you’re scrambling to keep up. Instead, choose something you can easily accomplish but that will still be challenging enough to make a difference. A brisk walk, a favorite yoga video, or a strength training routine you know very well will all do the trick. Don’t forget additional mini-workouts you can do simply by parking farther away in the parking lot or by taking the stairs instead of the elevator. Dancing to holiday music while you complete your chores around the house is also a fun and available option.
While everyone is together, build some new traditions to get fit and healthy in December. What about a walk around your neighborhood after dinner to enjoy the fresh air and check out the Christmas lights? Check out a different part of your neighborhood each evening to keep things interesting.
Adding tiny 5 minute workouts to your regular daily routine during the holidays may provide you with surprising benefits this year. All too often, we become too busy and too tired to focus on fitness during the busy holiday season. After all, our schedules are packed, we don’t get the sleep we need, we don’t eat for nutrition and don’t have much left to give on the average day.
That said, focusing on adding 5 minute workouts here and there can provide cumulative benefits. These are advantages we simply wouldn’t have if we skipped our usual workouts altogether. Certainly, the exercises we’d usually do during the average day would be preferable.
However, when it’s between having to skip our typical fitness routine or replacing them with 5 minute workouts, the latter is easily the better choice.
Discovering the best cardio workout can be important, regardless of whether your goal is to lose weight, get fit, or keep up great health. Among the top forms of exercise, running and cycling are often debated as the winner. That said, which one is actually deserving of the top spot?
If you had to choose only running or only cycling, which one should it be? Should you be training to run your first marathon or preparing for your next cycling race? Consider the following as you decide which one is the best cardio workout for you.