13 Feb
Blog

Samsung Jet 90 Stick Vacuum Review: Dust Can’t Flee This One

Samsung Jet 90 Complete battery stick vacuum handheld

Samsung Jet 90 Complete Stick Cordless Vacuum Cleaner

"Dust cannot escape the suction power of the Samsung Jet 90 Complete Cordless Stick Vacuum, and no dirt is disposed of."

  • HEPA filter catches fine dust

  • Versatile set of cleaning tools

  • Including charging station

  • Lightweight construction

  • The brush can still get tangled up with hair

  • 3.5 hours charging time for the battery

Cordless vacuums seem to be all the rage these days. Businesses have paid a lot of attention to them because of their powerful suction, versatile accessories, and ability to fit into the tightest nooks and crannies. The Samsung Jet 90 Complete Cordless Stick Vacuum has all of these basic features and takes home air quality seriously with a clean station that removes all debris – so dust and allergens don't get back into the air after every cleaning. Do you really need an automatic disposal system for your vacuum? Let's find out.

Easy contender grabs a punch

Compared to other vacuum cleaners I've tested, the Samsung Jet 90 Complete Cordless Stick Vacuum is one of the slimmer options out there. It's certainly lighter and not that bulky, which is always good, but I'm surprised at how slimmer it looks than the mighty Dyson V11 Torque Drive. Weighing 6.17 pounds, it can be easily handled for all types of cleaning.

Samsung Jet 90 Complete base station for battery stick vacuum charging stationJohn Velasco / Digital Trends

When cleaning floors and carpets, I like how the Turbo Action Brush can be expanded to accommodate everyone – big or small, it can be adjusted correctly. With a suction power of 200 watts, the Jet 90 perfectly catches embedded debris and dust that is stuck deep in carpets. I was impressed with the amount of fine dust particles that could be caught with the 5-layer HEPA filter system, but you should set the suction power to Max for best results. Although it is capable of pulling in hair, I still noticed a few small tangles with the Turbo Action Brush.

It is powerful enough to suck deeply embedded particles from carpets.

For hardwoods and tiles, the soft brush supplied has a gentle surface that does not scratch the floor. It's also particularly handy for picking up cat litter from the floor as it holds the trash in place when the brush runs over it.

It may seem quaint, but the Samsung Jet 90 Complete Cordless Stick Vacuum's 0.8-liter trash can is a bit larger compared to its competitors – the Dyson V11 Torque Drive and LG CordZero A9 have a 0.75-liter and 0.75-liter trash can, respectively 0.39 l.

Samsung Jet 90 Complete cordless vacuum cleanerJohn Velasco / Digital Trends

Overall, it's an excellent all-rounder that can tackle almost anything. Sure, its suction isn't as strong as the Dyson V11 Torque Drive, but it has enough pressure to suck deeply embedded particles from carpets.

Ingeniously designed accessories

Samsung offers a range of accessories for the Jet 90, including the Turbo Action Brush, Soft Brush, Splitting Tool, Brush Tool, and a combination tool that is ideal for furniture. The design of these accessories shows a degree of ingenuity as some of them can be articulated beyond their standard actions. For example, you can use the splitting tool to get a little more stretch – so that even more suction is applied.

What's even better is that the package includes a charging station. We're seeing more and more cordless vacuums offering this, but it's gotten better here because it includes some accessories too. However, only two accessories can be hung on the base station, so three must be placed elsewhere (you can of course attach one of the brushes to the vacuum).

Samsung Jet 90 Complete accessories for cordless vacuum cleanersJohn Velasco / Digital Trends

However, once it clicks into place, the 2850 mA battery will recharge. This battery is designed for 60 minutes on a full charge, which is exactly what I clocked with the vacuum. However, it takes a whopping 3.5 hours to charge. There is actually another dock that can charge a spare battery, but you'd have to buy one separately for $ 150.

Do you really need an automated disposal system?

Car disposal systems are becoming more common among robotic vacuum cleaners. It only makes sense because they are self-sufficient autonomous and clean, which is good for us as the entire cleaning process means very little to no interaction from us humans. Now it looks like the trend is coming to cordless vacuum cleaners too.

The Samsung Jet 90 is the first cordless vacuum cleaner I've tested that has an optional automatic disposal system, the Samsung Clean Station. It can be mistaken for a charging station, but has a 5-layer HEPA filter system that sucks in the contents of the Jet 90's trash can so that dirt and debris do not get into the house. It can be difficult to empty a trash can over a trash can.

With the Samsung Clean Station, however, you simply take the garbage can out of the vacuum cleaner and put it in the compartment – and it sucks in the contents at the push of a button. As simple as that.

But is that really necessary? I honestly don't think so, mostly because it will get you back an additional $ 199 for picking up the Samsung Clean Station. You just might be more careful emptying the vacuum cleaner's trash can. For those who are special or more prone to dust, this is an option.

Our opinion

The Samsung Jet 90 Complete Cordless Stick Vacuum is a great model that has what it takes to make it an effective home cleaning tool. It's expensive at $ 500, but it's still less than the comparable Dyson V11 Torque Drive ($ 600) and the LG CordZero A9 ($ 550). Alone you get a solid cordless vacuum that is easy to maneuver, swallows dirt, and comes with smartly designed accessories and a base station.

How long it will take?

It's mainly made of sturdy plastic, which adds to its lightweight feel. It feels well made and solid, so it should last a long time. Samsung offers one 1 year limited warranty that covers parts and labor due to defects.

Is there a better alternative?

If you prefer suction power, the Dyson V11 Torque Drive can clean carpets more thoroughly. In addition, the brush does not tend to tangle hair there. You pay more, but suction power is hard to beat. Alternatively, the LG CordZero A9 offers something similar with its package while inserting a spare battery to give users a longer cleaning time.

Should you buy it?

Yes, you will be amazed at the fine dust particles it can absorb and contain.

Editor's recommendations




13 Feb
Blog

All About The Goblet Squat to Change Your Fitness Game Forever

In the midst of all the full body exercises that you do every day, Cup of squat is the best for you. Such a workout is a mass favorite for its instructions for beginners and its minimal disability which allows people to have a great workout experience. People who target quads, glutes, hamstrings, and calves can comfortably use this workout.

When you are ready to learn more about this training, let us help you with it. In this article, you will learn all about this type of squat that will change your fitness game forever!

What is the cup of squat?

Squat mug is a variation of the squat that also helps you add resistance to your workout. It's incredible for those who want complete freedom of movement without making multiple mistakes. That is why it is a training for beginners. Even experienced people can do this training without thinking about it.

Squat mug is to target the glutes, legs, and core. However, it is also used as a cardiovascular fitness exercise. This variation of the squat also targets our primary muscle groups for the best results.

What are the benefits of a cup of squats?

The best thing about Squat mug is that it is a full body workout. By doing this workout, you can get results for all of your body parts. Something like this is missing in other exercises where you can only get benefits for a certain muscle group even after hours of training. Exercising also puts a strain on the core, hamstrings, and other muscles in our body.

If you're looking for that extra energy in your body, this type of squat can help immensely. It also has a positive effect on the shoulders and forearms. So you can see the results in no time.

How to a Squat mug?

If you are on your way to the Squat mugAll you need is a kettlebell or a dumbbell. These are the two devices that you need to have on hand. Now, make sure to focus on the instructions as you conduct this workout. Following the directions for the exercise can help you get immediate results. So don’t hesitate.

1. Stand with your feet slightly wider than your hips. At this point, your toes should be pointing inward.

2. Now take a kettlebell with both hands. Keep it near your chest. At this point, hold the handles as if you were wrapping the mug. Now bend your elbow so that the cup is exactly in the center of your chest.

3. Now warm up with a lighter kettlebell. Once you do that, switch to a heavier tool.

4. Engage your core and look to the horizon. At this point, your back needs to be straight while your eyes stay where they are.

5. Now push your hips back and bend your knees to perform the squat. Make sure you breathe in as you descend.

6. Remember to keep the kettlebell close to your body when exercising.

7. Remember that when you push your hips back and start bending, your chest is big.

8. Your weight must stay evenly over your feet. Make sure you don't come on your toes while squatting.

9. Check your position at the bottom of the squat. At this point, your elbow should be inside and your knees at the lowest point of the squat.

10. Push through heels and reverse the motion to return to the starting position. Now make sure that you exhale as you stand up. Also, make sure to keep your hips pushed forward at the top of the crouch. This will help you get your glutes properly engaged.

11. Now complete a whole sentence like this for the Squat mug. Repeat the workout for best results.

frequently asked Questions

1. Is that Squat mug a safe training?

Yes. However, be sure to follow the instructions. Something like this helps to ensure full safety without worries.

2. Is the exercise beneficial for biceps and shoulders?

Yes it is.

The final result

If you're waiting for that to start Squat mug Exercise, follow this article as a comprehensive guide for the same. We promise; you will not be disappointed.

12 Feb
Blog

I Was Wrong | Breaking Muscle

When we are strung together, we should say these three words with our tails between our legs and a strong flicker to our confidence. I'm not going to get on my high horse and go through a Pinterest list of virtuous bullet points of how personal growth starts here and how courage is found in those moments, blah blah blah.

My reason for writing this is that I was wrong a lot.

I know what it feels like to be a young coach who has one of those epic moments when the thought of "Ohhh shit, I think I screwed it up" rushes down your back like a fire station alarm.

And in that moment, you see your career, approach, and entire belief structure flash before your eyes.

It's a slap in the face for sure, but one that has a ton of benefits.

I hope you can put your ego aside and admit that some of your trusted may hold you and your clientele back.

Toes up

My career began in the spring of 1999. According to the dictionary definition of the word, I was a map-wearing meathead.

I loved the weight room, started my college career in strength and conditioning, and couldn't have been happier. I thought it was great to start work at 4am. Less sleep meant I could be in the gym longer. When I stopped training at 7 or 8 p.m. it was perfect.

I didn't want a relationship or family anyway. I was that guy.

One of the coaching cues we've used for years was toe up! Toes in our squats or deadlifts, basically any closed chain exercise.

The intent was good in that we were trying to get the lifters to shift their weight back. We knew much of the back chain would appear online when the heels are buried.

It was the day and age that all problems were attributed to rear chain problems.

"Do you have chronic migraines?"

"It's because your back chain is weak."

"Break up with your wife?"

"There are problems with the rear chain."

"Do you have erectile dysfunction, irritable bowel syndrome, chronic nosebleeds, sleepwalking, or severe acne?"

"A regular diet of RDL should fix everything." – Yes, so we preached.

And we preached it. And then something funny happened. We had a lot of lower back problems, especially when squatting. These complaints were also in recent years when political correctness was not an issue.

We have attributed every injury or chronic problem to the child's lack of toughness or softness.

Then, seven years after my career, I heard a friend of mine give a lecture at a kettlebell class I took on the big toe and how he has a direct neurological relationship with the glutes:

  1. The big toe
  2. Grab it
  3. Glutes come up

Wait what?

The glutes are part of the rear chain, but it's like the rearmost of the rear chain.

Oh shit, I think I screwed this up.

After experiencing this myself, my mind raced through the kids I had trained up to this point, including the soft-ass kids with lower back problems. Have I been holding back my athletes (by the thousands at this point)?

Could I have been the reason all of these kids had lower back problems? The cold hard truth is very likely yes.

A message

I've told this story before on this website, but it needs to be repeated. With this popping up over and over again, I really wanted to become the second coming of my mentor, Mike Kent.

Coach Kent is a national coaching treasure. There is no one like him and every athlete he has ever met has loved him. I was one of them and I really wanted to be like him.

Problem is, I couldn't see how adaptable he was to different groups.

I became the soccer version because I played soccer for Coach Kent, and I thought that version was the silver bullet to get any athlete to work.

Was i right? I was golden in football:

  • They loved the way I trained them.
  • I was tough but playful when the time was right.
  • I pushed her and didn't want to listen to anyone or complain for a second.
  • I challenged them as men and asked them to reach outside of themselves during each training session.

In retrospect, I was kind of a tyrant and they ate it up.

Insert our women soccer team. You can imagine what's coming – the same recipe. I trained hard, made no excuses, refused to let her complain, and pushed her harder than ever.

And I've lost every single one of them. When I say lost, I mean I earned the nickname The Weight Room Nazi.

You hated me.

They hated getting into the weight room, and I got to the point where my skin would crawl knowing they were up to date for the day.

Instead of inspiring them or showing them how to dig deep, they continued to descend into disinterest and carelessness. It was the worst.

That was the reason::

  • You were a bunch of spoiled rich kids?
  • You had some poor coaches in front of me that the athletes let the athletes run over them, and now you finally had someone demanding hard work?
  • Have I met young women relatively new to weight training?
  • They didn't believe that blood makes the grass grow. And maybe the ladies thought if you say such a thing you sound like an idiot.
  • Most of all, these 25 young women weren't soccer players, and my approach was what failed?

Oh shit, I think I screwed this up. I will let you decide.

Death of the ego

There is right, and then the insecure, desperate, and manic need has to be right. Most of us live somewhere in the middle.

And the whole reason for writing this article is to challenge you to a soul search.

I didn't promise Pinterest moments, but I've been in the game for nearly 22 years and I salute the whoops-a-daisy moments. I've learned enough and seen so much that sometimes I feel like I've seen it all.

And then I realize that I don't know everything.

Our ego works for a number of reasons. Some are productive, but most are toxic. And as coach or trainer, we have chosen an important decision-making profession. We are the last word, the long arm of the law.

Most of us have a lot of education (degrees and certificates) and are confident in our thinking. Because of the physical nature of our actions and the incredible adaptability of the nervous system, the body adapts and gives us recognition when we don't deserve it.

I dont know

Dr. Susan Puhl (may she rest in peace) was my lecturer in advanced movement physiology and my chair during my thesis. She was as smart as she came and was a blast in the classroom.

I love telling this story about my first group presentation in her class.

We took up the subject of height and its effects on the human body. The instructor divided us into small groups and we spent an entire evening presenting our sections.

Each group had 3-5 people and we were responsible for each section individually for a few minutes. We were all a little nervous, and then the first student gets up and starts her serving.

Within the first few minutes, Dr. Puhl her a question. At that moment the lady gave an answer that she believed could pass.

Dr. Puhl commented: "Wrong – try again. "

The young lady made one more attempt to work her way through the answer.

All we heard from the back of the room was, "No, the wrong answer, please try again. "

The student's share should be a few minutes. But the exchange lasted 20 minutes as she sobbed in front of 18 strangers.

Round and round they went. The more this girl tried to shit, the more Dr. Don't pull them off the hook.

In the middle of this debacle, I began to sink into my seat because I was up next, feeling the fate that might come my way.

Another guy in my group named Victor was already scared of the presentation, so I'm pretty sure he was sitting there in a puddle of his urine.

Just before this poor girl's soul was about to leave her body for good, Dr. Peel the dogs off.

Dr. Puhl said: "Do you know why I don't stop?" And the wet mess of someone in front of us said, "No, why?"

Your answer was straightforward.

"It's because you clearly don't know but refuse to admit that you don't know. So you'd rather think of answers than admit that you don't know. I would have liked to have accepted that and let you move on, but instead I wanted to see how long you would shake off guesswork than swallow your pride and let us all know that you have no answer. In the future, the answer is simple; the answer is, I don't know. "

– Dr. Susan Puhl

From that moment on, things changed for all of us. As you may have thought, while standing up and answering questions, I stumbled upon myself to give the reliable and bulletproof answer, I don't know.

I appreciate the need to be right. I understand the image we are trying to maintain and we don't want to look unprepared. But do you know when to stop talking in circles and try to pull an answer out of nowhere.

And never bullshit. Let them know you don't know, but you will find out and get back to them with a response as soon as possible.

What we've always done

  • Do you know how many studies were in the very first issue of the Journal of Strength and Conditioning Research? Four.
  • Do you know how many studies were featured in the last issue of the Journal of Strength and Conditioning Research? Nineteen.

What the hell does all of this have to do with this article??

By the time I showed up, I was nerd spending my evenings and weekends at the library in Eastern Kentucky reading all the research I could get my hands on. I've read every word in the first five volumes (34 currently) of this publication.

Because of this journal and related scientific journals, the profession has accelerated discoveries and improved old ones.

When I started, the profession was in diapers. Well, I mean, the evolution of strength science is like a rocket ship. We are developing at breathtaking speed.

The reason I'm bringing this to you is because I was guilty of myself, maybe more than anyone.

The phrase "What we've always done." rolls right off your tongue.

It's also the greatest answer of all. It tells us that you are lazy. It gives me all the information I will ever need about you.

I experience this as we speak, a professional night of the soul. I'm on the last nine of my careers and what we've always done doesn't make a lot of sense.

Yes, there are mainstays in my system, these exercises or groupings that would be the hill on which I would die. But many of the things I have been preaching for two decades are losing their luster. Why? Because I tinker with other things.

I hear fresh voices and watch some brilliant people do unconventional things that are downright better at getting the results they want. This openness is contrary to what I've always done.

To give you some insight, a lot of the traditional exercises like squats and dead and how we performed them don't work.

I'm a big procrastinator. When we do this in the weight room, we do it in the field. And to be honest, I am struggling to lie to myself that the transmission is how I need it or how I envisioned it. Was it all a lie? In real time I'm telling you, oh shit, I think I screwed this up.

I stand on a mountaintop of epic proportions in the world of admitting that I was wrong. I question the structure of my system.

Not because I was wrong all along, but because there are better options now.

You can't be wrong if it's the best choice available, but when a better alternative has shown its face it's a real crossroads.

I'm not exactly sure where I'll be in a year. Stay tuned and find out.

Look, we all have to face the music at some point. The day will come when you discover that something you prescribe to your clientele is not working. And that's okay. It's pretty liberating to be honest.

I'm too old to waste any more time.

My reputation has never really been my concern and I'm certainly not afraid to tarnish it now. It's easy for me to admit when I'm wrong and say "I don't know" (great love for you, Dr. Puhl). It gives me room for something better.

I want to be excellent and I don't have time to throw away.

Embrace being wrong. It happens. Do what is asked of you, and then move on. You will do better.

12 Feb
Blog

I Was Wrong | Breaking Muscle

When we are strung together, we should say these three words with our tails between our legs and a strong flicker to our confidence. I'm not going to get on my high horse and go through a Pinterest list of virtuous bullet points of how personal growth starts here and how courage is found in those moments, blah blah blah.

My reason for writing this is that I was wrong a lot.

I know what it feels like to be a young coach who has one of those epic moments when the thought of "Ohhh shit, I think I screwed it up" rushes down your back like a fire station alarm.

And in that moment, you see your career, approach, and entire belief structure flash before your eyes.

It's a slap in the face for sure, but one that has a ton of benefits.

I hope you can put your ego aside and admit that some of your trusted may hold you and your clientele back.

Toes up

My career began in the spring of 1999. According to the dictionary definition of the word, I was a map-wearing meathead.

I loved the weight room, started my college career in strength and conditioning, and couldn't have been happier. I thought it was great to start work at 4am. Less sleep meant I could be in the gym longer. When I stopped training at 7 or 8 p.m. it was perfect.

I didn't want a relationship or family anyway. I was that guy.

One of the coaching cues we've used for years was toe up! Toes in our squats or deadlifts, basically any closed chain exercise.

The intent was good in that we were trying to get the lifters to shift their weight back. We knew much of the back chain would appear online when the heels are buried.

It was the day and age that all problems were attributed to rear chain problems.

"Do you have chronic migraines?"

"It's because your back chain is weak."

"Break up with your wife?"

"There are problems with the rear chain."

"Do you have erectile dysfunction, irritable bowel syndrome, chronic nosebleeds, sleepwalking, or severe acne?"

"A regular diet of RDL should fix everything." – Yes, so we preached.

And we preached it. And then something funny happened. We had a lot of lower back problems, especially when squatting. These complaints were also in recent years when political correctness was not an issue.

We have attributed every injury or chronic problem to the child's lack of toughness or softness.

Then, seven years after my career, I heard a friend of mine give a lecture at a kettlebell class I took on the big toe and how he has a direct neurological relationship with the glutes:

  1. The big toe
  2. Grab it
  3. Glutes come up

Wait what?

The glutes are part of the rear chain, but it's like the rearmost of the rear chain.

Oh shit, I think I screwed this up.

After experiencing this myself, my mind raced through the kids I had trained up to this point, including the soft-ass kids with lower back problems. Have I been holding back my athletes (by the thousands at this point)?

Could I have been the reason all of these kids had lower back problems? The cold hard truth is very likely yes.

A message

I've told this story before on this website, but it needs to be repeated. With this popping up over and over again, I really wanted to become the second coming of my mentor, Mike Kent.

Coach Kent is a national coaching treasure. There is no one like him and every athlete he has ever met has loved him. I was one of them and I really wanted to be like him.

Problem is, I couldn't see how adaptable he was to different groups.

I became the soccer version because I played soccer for Coach Kent, and I thought that version was the silver bullet to get any athlete to work.

Was i right? I was golden in football:

  • They loved the way I trained them.
  • I was tough but playful when the time was right.
  • I pushed her and didn't want to listen to anyone or complain for a second.
  • I challenged them as men and asked them to reach outside of themselves during each training session.

In retrospect, I was kind of a tyrant and they ate it up.

Insert our women soccer team. You can imagine what's coming – the same recipe. I trained hard, made no excuses, refused to let her complain, and pushed her harder than ever.

And I've lost every single one of them. When I say lost, I mean I earned the nickname The Weight Room Nazi.

You hated me.

They hated getting into the weight room, and I got to the point where my skin would crawl knowing they were up to date for the day.

Instead of inspiring them or showing them how to dig deep, they continued to descend into disinterest and carelessness. It was the worst.

That was the reason::

  • You were a bunch of spoiled rich kids?
  • You had some poor coaches in front of me that the athletes let the athletes run over them, and now you finally had someone demanding hard work?
  • Have I met young women relatively new to weight training?
  • They didn't believe that blood makes the grass grow. And maybe the ladies thought if you say such a thing you sound like an idiot.
  • Most of all, these 25 young women weren't soccer players, and my approach was what failed?

Oh shit, I think I screwed this up. I will let you decide.

Death of the ego

There is right, and then the insecure, desperate, and manic need has to be right. Most of us live somewhere in the middle.

And the whole reason for writing this article is to challenge you to a soul search.

I didn't promise Pinterest moments, but I've been in the game for nearly 22 years and I salute the whoops-a-daisy moments. I've learned enough and seen so much that sometimes I feel like I've seen it all.

And then I realize that I don't know everything.

Our ego works for a number of reasons. Some are productive, but most are toxic. And as coach or trainer, we have chosen an important decision-making profession. We are the last word, the long arm of the law.

Most of us have a lot of education (degrees and certificates) and are confident in our thinking. Because of the physical nature of our actions and the incredible adaptability of the nervous system, the body adapts and gives us recognition when we don't deserve it.

I dont know

Dr. Susan Puhl (may she rest in peace) was my lecturer in advanced movement physiology and my chair during my thesis. She was as smart as she came and was a blast in the classroom.

I love telling this story about my first group presentation in her class.

We took up the subject of height and its effects on the human body. The instructor divided us into small groups and we spent an entire evening presenting our sections.

Each group had 3-5 people and we were responsible for each section individually for a few minutes. We were all a little nervous, and then the first student gets up and starts her serving.

Within the first few minutes, Dr. Puhl her a question. At that moment the lady gave an answer that she believed could pass.

Dr. Puhl commented: "Wrong – try again. "

The young lady made one more attempt to work her way through the answer.

All we heard from the back of the room was, "No, the wrong answer, please try again. "

The student's share should be a few minutes. But the exchange lasted 20 minutes as she sobbed in front of 18 strangers.

Round and round they went. The more this girl tried to shit, the more Dr. Don't pull them off the hook.

In the middle of this debacle, I began to sink into my seat because I was up next, feeling the fate that might come my way.

Another guy in my group named Victor was already scared of the presentation, so I'm pretty sure he was sitting there in a puddle of his urine.

Just before this poor girl's soul was about to leave her body for good, Dr. Peel the dogs off.

Dr. Puhl said: "Do you know why I don't stop?" And the wet mess of someone in front of us said, "No, why?"

Your answer was straightforward.

"It's because you clearly don't know but refuse to admit that you don't know. So you'd rather think of answers than admit that you don't know. I would have liked to have accepted that and let you move on, but instead I wanted to see how long you would shake off guesswork than swallow your pride and let us all know that you have no answer. In the future, the answer is simple; the answer is, I don't know. "

– Dr. Susan Puhl

From that moment on, things changed for all of us. As you may have thought, while standing up and answering questions, I stumbled upon myself to give the reliable and bulletproof answer, I don't know.

I appreciate the need to be right. I understand the image we are trying to maintain and we don't want to look unprepared. But do you know when to stop talking in circles and try to pull an answer out of nowhere.

And never bullshit. Let them know you don't know, but you will find out and get back to them with a response as soon as possible.

What we've always done

  • Do you know how many studies were in the very first issue of the Journal of Strength and Conditioning Research? Four.
  • Do you know how many studies were featured in the last issue of the Journal of Strength and Conditioning Research? Nineteen.

What the hell does all of this have to do with this article??

By the time I showed up, I was nerd spending my evenings and weekends at the library in Eastern Kentucky reading all the research I could get my hands on. I've read every word in the first five volumes (34 currently) of this publication.

Because of this journal and related scientific journals, the profession has accelerated discoveries and improved old ones.

When I started, the profession was in diapers. Well, I mean, the evolution of strength science is like a rocket ship. We are developing at breathtaking speed.

The reason I'm bringing this to you is because I was guilty of myself, maybe more than anyone.

The phrase "What we've always done." rolls right off your tongue.

It's also the greatest answer of all. It tells us that you are lazy. It gives me all the information I will ever need about you.

I experience this as we speak, a professional night of the soul. I'm on the last nine of my careers and what we've always done doesn't make a lot of sense.

Yes, there are mainstays in my system, these exercises or groupings that would be the hill on which I would die. But many of the things I have been preaching for two decades are losing their luster. Why? Because I tinker with other things.

I hear fresh voices and watch some brilliant people do unconventional things that are downright better at getting the results they want. This openness is contrary to what I've always done.

To give you some insight, a lot of the traditional exercises like squats and dead and how we performed them don't work.

I'm a big procrastinator. When we do this in the weight room, we do it in the field. And to be honest, I am struggling to lie to myself that the transmission is how I need it or how I envisioned it. Was it all a lie? In real time I'm telling you, oh shit, I think I screwed this up.

I stand on a mountaintop of epic proportions in the world of admitting that I was wrong. I question the structure of my system.

Not because I was wrong all along, but because there are better options now.

You can't be wrong if it's the best choice available, but when a better alternative has shown its face it's a real crossroads.

I'm not exactly sure where I'll be in a year. Stay tuned and find out.

Look, we all have to face the music at some point. The day will come when you discover that something you prescribe to your clientele is not working. And that's okay. It's pretty liberating to be honest.

I'm too old to waste any more time.

My reputation has never really been my concern and I'm certainly not afraid to tarnish it now. It's easy for me to admit when I'm wrong and say "I don't know" (great love for you, Dr. Puhl). It gives me room for something better.

I want to be excellent and I don't have time to throw away.

Embrace being wrong. It happens. Do what is asked of you, and then move on. You will do better.

11 Feb
Blog

5 Signs That Sugar Is Aging Your Face

Do you have a sugary donut in hand? Here's some news to get you off the pastries and walk away: Sugar ages you. While there are many factors that ruin your skin, sugar is probably one of the worst culprits for the total aging of your face and body. Not only should you avoid sugar for dietary reasons (U.S. health guidelines recommend that you trim far back), you now have the added incentive to protect your looks from the aging ravages of sugar. Here's a closer look at how sugar ages your face.

The effects of sugar on your skin

Sugar damages your skin through a natural process called glycation. The sugars in your bloodstream bind to proteins and produce harmful free radicals known as Advanced Glycation End Products (AGEs). When AGEs build up (the more sugar you eat, the more they develop), they damage the proteins around them.

1. Damage collagen & elastin

The proteins most susceptible to damage are the ones that act as building blocks for your skin: collagen and elastin. These proteins keep the skin firm and elastic and are responsible for the plump and springy properties of a healthy and youthful complexion. AGE make your collagen and elastin stiff, dry, and brittle and zap them of strength and spring. The effects on your complexion can be seen in the form of fine lines, sagging, and wrinkles.

2. Affects the type of collagen you have

A high-sugar diet also affects the type of collagen you have. Your skin contains three main types of collagen (aptly referred to as Type I, II, and III). The stability and resilience of collagen builds up at every stage: Type I is the weakest and Type III is the strongest. Glycation breaks down Type III collagen into Type I, reducing the structural strength and stability of your skin.

3. Deactivates natural antioxidant enzymes

AGEs not only damage your skin's essential proteins, they also deactivate your body's natural antioxidant enzymes. Without protection from antioxidants, your skin is more prone to free radical damage caused by environmental factors such as pollution, blue light, and UV rays. Free radicals trigger oxidative stress, which contributes to premature skin aging (and binds to your skin's structural proteins).

Signs that sugar is aging your skin

According to the British Journal of Dermatology, the visible effects of glycation appear in women around the age of 35. At this point, oxidative damage, hormonal changes, and the AGE development link accumulate. Your skin, unable to counteract the oxidative damage caused by adequate collagen and elastin synthesis, shows wear and tear. Here are the tell-tale signs on your face that sugar is the culprit that is aging your skin:

  1. The surface of your skin looks hard and shiny.
  2. Deep hatch lines appear along your upper lip.
  3. Discoloration and hyperpigmentation mark your skin.
  4. Deep gaps occur especially in the area of ​​the smile line.
  5. The skin around your cheek area is slack.

5 signs sugar is aging your face chart

7 ways to prevent sugar damage to your skin

The good news is that you are never late to prevent the visible signs of aging. Now that you know how sugar can damage your skin, here are some ways to fight the destruction and look your best:

1. Reduce sugar

Eliminating sugar from your diet entirely can be difficult, but there are a few ways you can reduce it. Prevention recommends limiting the added sugar to no more than 10% of your daily caloric intake and staying away from “hidden sugars” such as barley malt, fruit juice concentrate and maple syrup. Worst of all: high fructose corn syrup. This type of sugar, found in soft drinks, sweetened fruit drinks, and many packaged foods, produces the most AGE.

2. Increase your water intake

Drinking water does not directly affect the hydration of your skin, it helps your body more effectively perform the key functions that support healthy skin. Water is essential for the production of collagen and elastin. Keeping your body hydrated can improve its ability to counteract the aging effects of glycation. Drink plenty of water and include water-rich foods like cucumber, tomatoes, and watermelon in your diet to help maintain hydration.

3. Supplement your diet

Vitamins B1 and B6 are mentioned as AGE inhibitors in a number of published studies. Vitamin B1 (thiamine) is found in green peas, sesame seeds, and spinach and has powerful antioxidant properties that help fight free radicals. Vitamin B6 (pyridoxine), which is essential for skin development and care, is found in chickpeas, pinto beans and sunflower seeds.

List how sugar damage can be prevented

4. Load up antioxidants

Antioxidants neutralize and protect the body from the harmful effects of free radicals. These naturally occurring vitamins and minerals negatively affect glycation by preventing sugars from attaching to proteins. Your body naturally produces antioxidants, but you can also find them in everyday foods like berries, leafy greens, and coffee. You can even find them in your skin care regimen. Look for products that contain Vitamins C and E help collagen and elastin hold their shape and maintain their strength for your skin.

5. Sleep

Getting enough sleep is one of our best beauty secrets. While you sleep, your skin goes into full swing, regenerating and repairing any damage caused during the day. Studies show that Lack of sleep contributes to finer lines and wrinkles, uneven skin tone, and less elasticity. But it comes down to more than the amount of sleep; Quality is just as important. Your body works most of its time in deep sleep to counteract the aging effects of sugar and other stressors.

6. Try a skin detox

“The advantage of detoxifying the skin is that it gives the skin a fresh start. Detox stimulates a healthier environment for the skin and can encourage increased collagen and elastin production. These changes can help increase cell turnover and improve the overall skin barrier. "

ON Skin detox is another way to mitigate the damage caused by glycation. Eminence Organics Product support team leader Alicia Hawthorne explains: “The benefit of detoxifying the skin is that it gives the skin a fresh start. Detox stimulates a healthier environment for the skin and can encourage increased collagen and elastin production. These changes can help increase cell turnover and improve the overall skin barrier. "

Check out this In The Mix video for skin detox tips that can help your complexion:

(embed) https://www.youtube.com/watch?v=aNulGuapd8M (/ embed)

Adopt a skin care routine

We may suggest cutting out the sugar, but there is nothing wrong with using deliciously sweet and delicious products on your skin. That is a dessert delight Chocolate mousse hydration mask. Rich in cocoa flavors, this mask will remind you of a decadent chocolate indulgence. When it comes to cleansing, the acai mask for firm skin offers fruitful indulgence for the skin and a concentrated boost of vitamins and nutrient-rich ingredients that help your skin look refreshed and revitalized.

If you are dealing with dry lips or fine lines around the mouth, Rose Hip and Lemongrass Lip Balm SPF 15 is a moisturizing lip balm that contains zinc oxide, rose hip oil, lavender and SPF protection. This delicious formula ensures that your wrinkles look plump and perfect.

The Strawberry Rhubarb Dermafoliant gives your face a gentle exfoliation for a radiant complexion. Rice powder absorbs oil, while lactic acid and salicylic acid remove dead skin cells, and strawberries and rhubarb infuse the skin with antioxidants. Who can resist a little forbearance every now and then?

Have you tried any of these? Skin care products for the signs of aging caused by sugar? We'd love to hear from you! Let us know your thoughts in the comments below and follow us on social media to join the conversation.

This post was originally published in January 2016 and has been updated for accuracy and completeness.

11 Feb
Blog

Strength Training and the Efficacy of Electromyography (EMG)

Electromyography (EMG) is a scientific method for testing muscle activity. Some say it is highly valued in the nonscientific community because the simplicity of stronger reading means stronger muscles. However, it is neither popular nor as well studied as it could be, the question of its effectiveness remains.

Since EMG is not a popular choice, the following questions may come to mind::

  • Where is the effectiveness when applied to training?
  • Should there be a closer focus on exercises with higher peak or medium EMG performance?
  • What risks do we take in limiting our views to these exercise groups?

The purpose of this article is to provide a brief overview of EMG and its application to training. Finally, should everyone complete an EMG-specific training course, or are magazines / articles sufficient for the selection of exercises?

Electromyography infographic

Neurological EMGs versus kinesiological EMGs

Electromyography (EMG) is an experimental technique that deals with the development, recording, and analysis of myoelectric signals. Myoelectric signals are generated by physiological variations in the state of the muscle fiber membranes.

Peter Konrad1

Strength Training and Electromyography (EMG) Effectiveness - Fitness, Olympic Weightlifting, Neuromuscular Strength, Athlete, Snapping, Cleansing and Jerking, Functional Exercise, Plyometry, Electrical Muscle Stimulation, Kinesiology, Bodybuilder, Emg, Gluteus Strength, Electromyography

This can be further divided into neurological and kinesiological EMG.

This article only covers kinesiology EMG as its function is most closely related to exercise programs, voluntary neuromuscular activation, and functional movement. In contrast to neurological EMG tests, kinesiological EMGs are not invasive.

In short, we study how muscles fire during movement and, in the case of movement, which movement more innervates the intended muscle group for the said individual

  • The set-up time for a kinesiology EMG study is minimal, as only electrodes that can be permanently attached to a device or wirelessly sent to an associated receiver are affected.
  • No electric current flows through these electrodes. Instead, the performance of different muscles is measured during a functional movement.
  • However, for any EMG study, the associated costs could be in the mid-hundred to three hundred dollars range. In comparison, neurological EMGs can cost thousands of dollars and require insertion of needles into the muscle and close monitoring

The other inherent risk is who is doing the study.

Time can be wasted if the person skilled in the art does not set up a movement properly or does not understand the output data.

It is best to hire a trained person, e.g. B. a physiotherapist, a sports doctor or a specialist with certification in EMG or even NEUBIE devices. The benefits extend to the competitive area for bodybuilders and athletes involved in active sports.

Finally, an inadvertent risk of EMG testing for exercise choice decreases exercise variation.

Take Olympic lifting for example. The movements that are tested during the competition are cleaning and jerking and snapping.

However, during exercise, front squats, back squats, overhead presses, deadlifts, and pull-ups (to name a few) are performed during a program.

It is to the detriment of the doctor if an EMG result has a psychological effect.

The exercise focuses infinitely revolve around these core exercises, avoiding those that improve mobility, plyometric work, and balance.

Integration of EMG into your training

The safest way to start EMG training is:::

  1. Hire a certified professional.
  2. Set up days when maximum recovery options are available.

By effectively resting between sessions, primary muscle groups can fire more effectively, thereby improving the effectiveness of the study.

In this study, the specialist learns to determine which movement pattern represents the biggest bang for his money.

This is achieved by measuring the mean and peak activation during contraction of the intended muscle group during positional shift.

For exampleWhen recruiting gluteus maximus muscle groups, look at the sumo deadlift, which puts the trainee in a statically abducted position in relation to the glute abduction machine versus a resilient ligament hydrant movement.

The person skilled in the art then goes through the data, identifies these two values ​​and compares them per movement.

In discussing with the client, the practitioner would decide to perform one movement over another for maximum effect during a training session alone.

EMG sessions should not be treated as an intense training session.

Instead, it should be a lab test or visit to the doctor that will require either a short amount of time due to the muscle areas involved or a significantly longer amount of time due to the optimization of larger muscle groups.

One might wonder if EMG training is right for them.

Follow science in your pursuit of achievement

It goes without saying that Instagram pages are littered with gurus and trainers who have all the answers and are obviously doctors of kinesiology, physical therapists and orthopedists.

The authority I am referring to are legitimate trainers in the field with experience and degrees that contribute to science.

Within this science, articles create beads from EMG studies that shed light on why certain movements are performed in contrast to others.

In practice, however, no one has time to read all of these studies, and unfortunately, no one cares unless you find yourself in that niche. They want the answers.

So if you want the answers, pay for them.

Pay for it through a structured process, consistency in the gym, hiring a trainer, and reading condensed literature from reputable sources (wink, wink, nudge, nudge).

EMG studies are beautiful and take away the guesswork.

Lucy will do heavy hip bumps, RDLs, and sumo squats to pop her prey.

In the meantime, Andrea modifies her hyperextension and resistance band glute work.

Is EMG a luxury only for athletes?

Does EMG serve us all along the line, or is this a luxury that can only be spent on competitors or athletes?

The questions for you to ponder are as follows::

  • How long have you been training yet?
  • Do you exercise to stay fit or to develop a particular aesthetic?
  • How often do you workout?
  • Have you ever hired a trainer and / or a professional?
  • Do you have disposable income?
  • Do you see yourself in competition?
  • Which data outside of the training preference do you want to collect? That said, provides the best support when sprinting or passing a physical exam.
  • Are you injured or are you returning from injury? That means learning anew how to activate muscle groups.
  • Do you like it and are you open to being watched or studied?
  • Is Maximum Hypertrophy Your Ultimate Goal?
  • Have you tried to access trailing body parts without success?

If you answer the previous questions appropriately, consider EMG.

References

1. Konrad, P., "The ABC of EMG. A practical introduction to kinesiological electromyography", Version 1.4, March 2006, page 5-30.

2. Basmajian, J.V., DeLuca, C.J. "Living Muscles: Their Function Shown by Electromyography," Pub, Williams and Wilkins, Baltimore, 1985. 2-p1.

3. Dr. Arthur Kornblit, MD. "How much does an EMG test cost?" Spend On Health, accessed January 20, 2021.

10 Feb
Blog

Razer Book 13 Review: This is Almost a Perfect Laptop

Razor Book 13 Review 01

"Razer's debut nongaming laptop does almost anything right if the price tag can be put up with."

  • Perfect port selection

  • Fantastic design and build quality

  • The performance is impressive

  • Nice 16:10 display

  • Limited configurations

  • The battery life is not good

Razer products have never been so colorful. Take away the RGB lights and snake logo and you may not know that there is a gaming muscle under the hood.

That's why the Razer Book 13 felt so inevitable. With the exception of the Razer logo, this 13-inch laptop finally leaves the gimmicks behind. It can't play games, but it does Contain everything you'd expect in a modern laptop. The Razer Book 13 offers a 16:10 aspect ratio with super-thin bezels and the latest 11th generation Intel Tiger Lake processors.

Can Razer really compete with industry veterans like Dell, Apple, and HP in this category, or has the company bitten more than it can chew?

design

The Razer Book 13 is the company's first true nongaming notebook, although it has already tried its hand in this category. The Razer Blade Stealth was the brand's first 13-inch laptop, and the Razer Book looks almost identical. What's the same They're both made of solid unibody aluminum and have very similar dimensions. They're both 0.6 inches thick, use the same keyboard and touchpad, and have identical port choices.

The Razer Book 13, however, is a bit lighter at 2.95 pounds. That's both thinner and lighter than the 13-inch MacBook Pro, albeit a bit more powerful than options like the Dell XPS 13 or Surface Laptop 3 13.

The Razer Book 13 is absolutely great to look at.

However, the Razer Book 13 has a few new tricks up its sleeve. The standout feature is the 16:10 aspect ratio with ultra-thin bezels. The chin is based on the Dell XPS 13 and hides part of the lower bezel using a dropped hinge.

In 2021, this design will become more common – but that doesn't make the Razer Book 13 any less beautiful to look at. I also like the silver and white color combination.

The white keys, illuminated by the RGB backlighting per key, make the design stand out – and are a feature you would never find on a Dell or Apple laptop. Not only can the colors be adjusted via Razer Synapse, but they also have an incredible 15-level brightness control. That even affects the control Apple offers.

It's not a big deal, but when the competition is this tight, every additional feature counts.

Another highlight for the Razer Book 13 is the port selection. Unlike the XPS 13 or MacBook Pro 13-inch, the Razer Book 13 includes some handy legacy ports that most people prefer. HDMI and USB-A are included along with two Thunderbolt 4 ports – one on each side. This means you can connect displays and power cables on both sides, unlike the MacBook Pro M1, which has both USB-C ports on the same side.

If you need a laptop to dock a monitor and some peripherals, the Razer Book 13 can handle it without the need for a USB hub or docking station.

Keyboard, touchpad and speakers

If you've seen or used the Razer Blade Stealth, there aren't any surprises with the keyboard. I've talked about the RGB backlighting before, and the layout itself is close to perfect. The path in the keys is a bit short, but I didn't have any usability issues after familiarizing myself with the feel of the keystrokes.

The same goes for the Windows Precision touchpad, which is large and responsive. Every millimeter of space has been maximized for the benefit of the user.

The speaker grilles are located directly on the keyboard deck and flank both sides. Although they lack any bass (as with almost all laptop speakers), they have a nice stereo spread thanks to the placement. They work in the blink of an eye, but aren't good enough for long hours of music or film.

display

Razer has really stepped up its game with this laptop's screen. Not only is it in the brilliant 16:10 aspect ratio with stripped-down bezels, the image quality is also fantastic. For a $ 1,200 laptop, you get an extremely bright 514-nit screen that is always crystal clear no matter how bright your surroundings are. This additional brightness also brings out the contrast in the colors, which is as high as that of a laptop at this price.

The color saturation and calibration are nothing special (98% sRGB, 77% AdobeRGB), but they go well with the non-4K panels you get in other laptops.

It is not a laptop primarily designed for professional color grading. However, this doesn't mean you can't get creative on the side. This also applies to performance.

performance

The Razer Book 13 has a base configuration for $ 1,200 that comes with a Core i5-1135G7, 8GB of RAM, and 256GB of SSD storage, and is sold exclusively through Razer's online storefront.

My configuration was the souped-up $ 1,600 model that was upgraded to a Core i7-1185G7, 16GB of RAM, and 256GB of storage. You can upgrade to 512GB of storage, but most premium laptops offer configurations of at least 1TB. Unfortunately, you have to pay $ 2,000 to get a model with more storage. Razer actually charges the Wazoo for these more expensive configurations.

However, if you do choose the Core i7 model, you will be impressed with the performance. The best single-core performance that we tested in a 13-inch laptop (1,508) was demonstrated in Cinebench R23. And yes, that includes the M1 MacBook Pro (1,487).

what does that mean to you? Given its excellent scores in PCMark 10, the Razer Book 13 should be a fantastic productivity and office tool. Like many Razer laptops, this one competes with larger 14-inch and 15-inch options like the Lenovo Yoga 9i 14 or the Acer Swift 3X.

When I say this really isn't a gaming laptop, I mean it.

The Razer Book 13 is a little less impressive in terms of creative application performance. It did not do quite as well in the Cinebench R23 multi-core test (4519) and in the PCMark 10 creation test. I confirmed this in a real test in Handbrake where I encoded a 4K movie trailer for H.265. The Razer Book did the job in three and a half minutes, which is not as fast as some of its competitors. It's just 3% behind the XPS 13, but 14% behind the ThinkPad X1 Nano and 26% behind the MacBook Pro.

Photo editing, graphic design, or even light video editing shouldn't be a problem. Just don't expect the Razer Book 13 to encode 4K video as fast as larger laptops.

Intel's built-in Iris Xe graphics are also included, which can run some light games in 1080p, provided you turn the graphics settings down a bit. I tested Civilization VI at 1080p with settings on Medium and the Razer Book 13 averaged just 37 frames per second. When I say this really isn't a gaming laptop, I mean it.

For more gaming capabilities, consider upgrading to the Razer Blade Stealth, which packs a discrete GTX 1650 into a similarly sized laptop.

Battery life

The Razer Book 13 really only has one major flaw: battery life. This is a step behind the leading battery life providers like the Asus ZenBook 14 UX425 or Lenovo Yoga 9i 41. Barely worth mentioning, the M1 MacBooks blow all of these laptops out of the water in terms of battery life.

The Razer Book 13 only lasted a little over eight hours with light web browsing. Again, this is not a terrible result, but it is far from being a leader as it is in many other aspects.

The video playback score was also a little worrying and lasted just over 10½ hours. Battery life has always been an issue with the Razer Blade Stealth, and while Book 13 does better, it's still not quite what I'd like to see.

You can make it through most of the working day without having to plug it in. However, with the M1 MacBooks reducing battery life, Windows laptops are struggling more than ever.

Our opinion

The Razer Book 13 gets almost everything right. Among first-class laptops like the Dell XPS 13 and the HP Specter x360 13, the Razer Book 13 is well suited due to its quality and performance. The limited (and expensive) configurations are really the only weakness.

Are there alternatives?

The clearest competitor is the Dell XPS 13. The XPS 13 is $ 400 cheaper, although it has a more colorful screen. The HP Specter x360 13 is available even cheaper.

And let's not forget, the more powerful MacBook Pro M1 is just $ 100 more expensive, with a higher resolution screen, more power, and longer battery life.

How long it will take?

The Razer Book 13 should last at least four or five years. It is equipped with the latest components and has the right port technology. Razer laptops come with a standard one-year warranty.

Should you buy it?

Yes. The Dell XPS 13 and MacBook Pro 13-inch are slightly stronger options, but the Razer's unique aesthetics and well-rounded port selection are enough to make it stand out.

Editor's recommendations




10 Feb
Blog

Strength Training and the Efficacy of Electromyography (EMG)

Electromyography (EMG) is a scientific method for testing muscle activity. Some say it is highly valued in the nonscientific community because the simplicity of stronger reading means stronger muscles. However, it is neither popular nor as well studied as it could be, the question of its effectiveness remains.

Since EMG is not a popular choice, the following questions may come to mind::

  • Where is the effectiveness when applied to training?
  • Should there be a closer focus on exercises with higher peak or medium EMG performance?
  • What risks do we take in limiting our views to these exercise groups?

The purpose of this article is to provide a brief overview of EMG and its application to training. Finally, should everyone complete an EMG-specific training course, or are magazines / articles sufficient for the selection of exercises?

Electromyography infographic

Neurological EMGs versus kinesiological EMGs

Electromyography (EMG) is an experimental technique that deals with the development, recording, and analysis of myoelectric signals. Myoelectric signals are generated by physiological variations in the state of the muscle fiber membranes.

Peter Konrad1

Strength Training and Electromyography (EMG) Effectiveness - Fitness, Olympic Weightlifting, Neuromuscular Strength, Athlete, Snapping, Cleansing and Jerking, Functional Exercise, Plyometry, Electrical Muscle Stimulation, Kinesiology, Bodybuilder, Emg, Gluteus Strength, Electromyography

This can be further divided into neurological and kinesiological EMG.

This article only covers kinesiology EMG as its function is most closely related to exercise programs, voluntary neuromuscular activation, and functional movement. In contrast to neurological EMG tests, kinesiological EMGs are not invasive.

In short, we study how muscles fire during movement and, in the case of movement, which movement more innervates the intended muscle group for the said individual

  • The set-up time for a kinesiology EMG study is minimal, as only electrodes that can be permanently attached to a device or wirelessly sent to an associated receiver are affected.
  • No electric current flows through these electrodes. Instead, the performance of different muscles is measured during a functional movement.
  • However, for any EMG study, the associated costs could be in the mid-hundred to three hundred dollars range. In comparison, neurological EMGs can cost thousands of dollars and require insertion of needles into the muscle and close monitoring

The other inherent risk is who is doing the study.

Time can be wasted if the person skilled in the art does not set up a movement properly or does not understand the output data.

It is best to hire a trained person, e.g. B. a physiotherapist, a sports doctor or a specialist with certification in EMG or even NEUBIE devices. The benefits extend to the competitive area for bodybuilders and athletes involved in active sports.

Finally, an inadvertent risk of EMG testing for exercise choice decreases exercise variation.

Take Olympic lifting for example. The movements that are tested during the competition are cleaning and jerking and snapping.

However, during exercise, front squats, back squats, overhead presses, deadlifts, and pull-ups (to name a few) are performed during a program.

It is to the detriment of the doctor if an EMG result has a psychological effect.

The exercise focuses infinitely revolve around these core exercises, avoiding those that improve mobility, plyometric work, and balance.

Integration of EMG into your training

The safest way to start EMG training is:::

  1. Hire a certified professional.
  2. Set up days when maximum recovery options are available.

By effectively resting between sessions, primary muscle groups can fire more effectively, thereby improving the effectiveness of the study.

In this study, the specialist learns to determine which movement pattern represents the biggest bang for his money.

This is achieved by measuring the mean and peak activation during contraction of the intended muscle group during positional shift.

For exampleWhen recruiting gluteus maximus muscle groups, look at the sumo deadlift, which puts the trainee in a statically abducted position in relation to the glute abduction machine versus a resilient ligament hydrant movement.

The person skilled in the art then goes through the data, identifies these two values ​​and compares them per movement.

In discussing with the client, the practitioner would decide to perform one movement over another for maximum effect during a training session alone.

EMG sessions should not be treated as an intense training session.

Instead, it should be a lab test or visit to the doctor that will require either a short amount of time due to the muscle areas involved or a significantly longer amount of time due to the optimization of larger muscle groups.

One might wonder if EMG training is right for them.

Follow science in your pursuit of achievement

It goes without saying that Instagram pages are littered with gurus and trainers who have all the answers and are obviously doctors of kinesiology, physical therapists and orthopedists.

The authority I am referring to are legitimate trainers in the field with experience and degrees that contribute to science.

Within this science, articles create beads from EMG studies that shed light on why certain movements are performed in contrast to others.

In practice, however, no one has time to read all of these studies, and unfortunately, no one cares unless you find yourself in that niche. They want the answers.

So if you want the answers, pay for them.

Pay for it through a structured process, consistency in the gym, hiring a trainer, and reading condensed literature from reputable sources (wink, wink, nudge, nudge).

EMG studies are beautiful and take away the guesswork.

Lucy will do heavy hip bumps, RDLs, and sumo squats to pop her prey.

In the meantime, Andrea modifies her hyperextension and resistance band glute work.

Is EMG a luxury only for athletes?

Does EMG serve us all along the line, or is this a luxury that can only be spent on competitors or athletes?

The questions for you to ponder are as follows::

  • How long have you been training yet?
  • Do you exercise to stay fit or to develop a particular aesthetic?
  • How often do you workout?
  • Have you ever hired a trainer and / or a professional?
  • Do you have disposable income?
  • Do you see yourself in competition?
  • Which data outside of the training preference do you want to collect? That said, provides the best support when sprinting or passing a physical exam.
  • Are you injured or are you returning from injury? That means learning anew how to activate muscle groups.
  • Do you like it and are you open to being watched or studied?
  • Is Maximum Hypertrophy Your Ultimate Goal?
  • Have you tried to access trailing body parts without success?

If you answer the previous questions appropriately, consider EMG.

References

1. Konrad, P., "The ABC of EMG. A practical introduction to kinesiological electromyography", Version 1.4, March 2006, page 5-30.

2. Basmajian, J.V., DeLuca, C.J. "Living Muscles: Their Function Shown by Electromyography," Pub, Williams and Wilkins, Baltimore, 1985. 2-p1.

3. Dr. Arthur Kornblit, MD. "How much does an EMG test cost?" Spend On Health, accessed January 20, 2021.

10 Feb
Blog

Oral Health: 4 Dental Care Basics

Consistent care is required to maintain healthy teeth and a beautiful smile. Even if everyone around you is telling you that you have beautiful teeth, it is still important to take proper precautions to avoid complications such as tooth decay and gum disease.

Oral health means more than cavities as it relates to your overall health as well. In addition, if left unchecked, oral health issues can lead to pain, tooth loss, and lower self-confidence. By the time you're reading this article, you probably already know the importance of maintaining healthy teeth and gums.

These basics of dental care will help you reduce the time you spend at the dentist and make your appointments more enjoyable. It also saves you time and money on costly procedures.

What causes tooth decay?

You may not like the sound of it, but your mouth is a thriving ecosystem with large communities of bacteria that feed on the sugars in the foods and drinks you consume. The main purpose of brushing your teeth is to remove plaque, which is the biofilm made from these bacteria that builds up on the surface of your teeth along the gumline and below the gumline.

The bacteria that form this plaque release acids that eat away at the protective enamel and lead to cavities. These acids also irritate the gums, making them red, tender, and prone to bleeding. This can also lead to gum disease. The gums pull away from the teeth and form pockets. These pockets can fill with bacteria and become infected. If left untreated, gum disease can lead to bone and tissue loss. Your teeth may come off or need to be removed.

If you don't remove this plaque regularly, over time it will mix with minerals from your saliva, harden, and become tartar. You can't remove tartar just by brushing. At most, you can floss it off a little, but you will have to go to a dentist to have it professionally removed. If you've noticed tartar on the back of your teeth or along the gums, find a dentist near you and make an appointment. For example, you can simply google the dentist in Blackburn and read the reviews.

Don't go to bed before brushing your teeth

You have most likely been told to brush your teeth after every meal. You don't have to do it right away, but if you can, try within 30 to 60 minutes of eating. And while ideally after every meal, twice a day may be enough as long as you don't eat a lot of starchy and sugary foods.

It is especially important that you brush your teeth before bed so you can remove the plaque that has built up over the course of the day rather than several hours to multiply and produce the harmful acids mentioned earlier . You should also keep in mind that saliva production decreases during the night, which allows the bacteria to multiply better.

Use the correct brush technique

The way you brush your teeth is just as important as the frequency. So don't rush. It should take about two or three minutes.

You want to apply a pea-sized swab of fluoride toothpaste. Fluoride is a mineral made of fluorine and prevents cavities. Use a soft-bristled manual toothbrush or an electric toothbrush to avoid damaging your gums while brushing your teeth.

Place your toothbrush against the gumline at a 45-degree angle. This makes it easier for the bristles to reach the plaque between your teeth. Move the toothbrush in a circular motion. Don't press too hard, as this will change the angle of the bristles, making the brush movement less effective and potentially damaging your gums.

You'll also want to clean the inside of your lower and upper front teeth by angling the toothbrush and brushing in small circles with the bristles on top. Plaque has a very soft consistency so you don't have to scrub it away. These gentle movements are more than enough.

Don't forget to clean your tongue as well, as this will help remove some bacteria and freshen your breath. Again, use gentle motions and don't scrub.

Since the toothbrush bristles wear out and are less effective, you'll need to replace them every three or four months.

Flossing is just as important as brushing

Even with the best brushing technique, your toothbrush cannot reach the plaque in the narrow spaces between your teeth. Therefore, you need to floss at least once a day before bed.

To use floss properly, you should break off about 18 inches of floss. Wrap most of this around the middle finger of one hand and a little around the middle finger of the other hand so you can stretch a small section of an inch in between. This is the section you will use for flossing. As you move from one field to another, unwind the floss you used on one middle finger and fresh floss on the other.

As you slide the floss between your teeth, press it up with your index finger while making a rubbing motion. Don't press it too hard or it will snap against your gums and injure them. After sliding the floss up to your gum line, curve it against a C-shaped tooth. Now all you have to do is rub the side of that tooth with an up and down motion.

If you find flossing difficult, there are some alternatives like water silk.

Go to the dentist regularly

You should go to the dentist every six months. This gives you the opportunity to professionally clean your teeth and remove tartar that may have built up on the gumline to help prevent gum disease. Also, your dentist can check for cavities or other problems before they get more serious.

You should also make an appointment if:

  1. You have noticed an unusual sensitivity to heat and cold
  2. Your gums seem to be peeling away from your teeth
  3. Your gums bleed when you brush your teeth
  4. The gums are red, puffy, and tender
  5. It hurts when you chew
  6. You have persistent bad breath
09 Feb
Blog

How To Get Soft Lips: The Key To A Perfect Pout

Have you ever wondered how to get soft lips? One of the hallmarks of effortless beauty is a plump, kissable pout. However, aside from a pop of color or a touch of shine, we often forget to give our lips the proper care they deserve before we run out the door. Dermatologist Bruce Bart, M.D., tells SHAPE Magazine that our lips are sensitive to moisture: “When exposed to moisture, they absorb water and fill up. When they're dehydrated, they dry up and shrink. "

If you flinch at the thought of cracked and shriveled lips, you are not alone. Looking for tips for soft lips? Here's how to remove chapped lips once and for all, from exfoliating to lip moisturizing products.

How to make your lips soft and supple

Whether you're on a romantic date or just determined to mend those dry, cracked lips, we'll show you how to gift them with luxurious ingredients for a smooth texture.

Remove excess dead skin on the lips

Exfoliating your lips is an effective way to get rid of dead skin cells and dry skin, which can make your lips look dull. Our Citrus Enzyme Lip Exfoliator is the first step in the Lip Trio Kit designed to fill and nourish your lips. It contains citrus and pineapple extracts to improve the appearance of dryness and the appearance of fine lip lines. Potent pulp contains bioflavonoids and vitamins to help improve the appearance of parched lips so they're smooth and ready for the next step in your lip care routine.

Lip care is important: hydrate with a lip mask

Try the deeply moisturizing skin after removing the dry skin Lip Comfort Plumping Masque with rich shea butter and avocado oil. This beaten dream merges with lips and lip contour areas for maximum softness while natural peptides add fullness.

Woman checking her skin in the mirror

Moisten your lips

Unlike the rest of the body, the skin on your lips lacks oil glands, making them more prone to dryness and peeling. While healthy, well-hydrated lips look moist and pink, dermatologist Dr. Jessie Cheung tells Hustle and bustle These unhealthy lips are "dry, cracked, and the surrounding skin is often wrinkled, red, or irritated."

To perfectly moisturize your lips, we recommend moisturizing with ours Rose Hip & Lemongrass Lip Balm SPF 15 all day. However, proper lip care doesn't end when it's time for bed. To avoid transepidermal water loss during sleep, we recommend applying our Citrus Lip Balm before your head hits the pillow. This Harper & # 39; s Bazaar favorite uses cooling peppermint, shea butter, and sunflower oil to smooth out the roughness and add maximum moisture to your lips.

Lip care throughout the day

It's easy to neglect your lips during your busy day, but if your first instinct is to reach for your trusted chapstick, you may want to think twice. The petroleum found in most chapsticks does not moisturize the skin and instead creates a barrier that prevents valuable moisture from reaching our lips.

Like your favorite chapstick Rose hip and lemongrass lip balm SPF 15 is a handy stick. Unlike traditional balms, however, natural, organic ingredients like moisturizing rosehip oil and extra virgin olive oil are used to keep your lips perfectly hydrated throughout the day. For an easy transition from day to night or to prepare your lips for a special event, slip Eminence Organics Citrus Lip Balm in your purse to give your lips a sexy, satin sheen.

How do I get soft lips? Keep the skin protected from the sun

Sun protection is the best prevention for Wrinkles and fine lines around the mouth and help maintain the health of our skin anywhere on our body. Sun exposure and air pollution can destroy our complexion, especially the delicate skin around the lips. Our lips are lacking melanin, making them more prone to sunburn, and they're often exposed to the elements, making them quickly take on the visible signs of aging caused by dryness.

Protect your lips from that Sunbeams with Rose Hip and Lemongrass Lip Balm SPF 15. The zinc oxide in this moisturizing lip balm stick protects against the damaging effects of UVA and UVB exposure, keeping your lips moist and protected. If you're already fighting the aging caused by sun exposure, apply our Citrus Lip Balm to minimize the visible signs. The natural peptides in this luxurious balm remove the look of fine lines and plump, drained lips for a luscious and youthful look.

Complete the routine with a lip care product like this Cinnamon Lip Plumper promotes the immediate appearance of fuller lips. It is a natural replenishment that moisturizes the lips and makes them appear visibly full. What is not to love

Invest in a humidifier

Finally, make sure your lips stay hydrated by keeping your surroundings moist. Having a humidifier in your bedroom while you sleep is an easy way to keep your skin hydrated overnight. If you suffer from dry skin in general, this little invention can make a big difference.

Which Eminence Organics lip care product is your favorite? Tell us about it in the comments below! And passed out on ours curated selection of Valentine's Day favorites, perfect for smooth and glowing skin.

Product selection

Rose Ship & Lemongrass Lip Balm SPF 15

Rose Hip & Lemongrass Lip Balm SPF 15

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Citrus Lip Balm

Citrus Lip Balm

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This post was originally published in April 2017 and has been updated for accuracy and completeness.

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