How To Keep Your Gut Microbiome Healthy
Bacteria, fungi and viruses are found in your body and comprise the microbiomes. It seems that nothing can be picked out of these three but health problems. They may have panicked you as they are widely known to cause disease.
These microbiomes, or microbes, are present inside and outside our body, especially in the gut and skin. It may sound strange, but they are an essential part of maintaining good health and overall wellbeing provided they stay balanced.
In this article, we will tell you what a gut microbiome is and how we can manage its levels to stay healthy.
What is gut microbiome?
Microbes are found in the large intestine, called the appendix, and are collectively referred to as the gut microbiome. Bacteria are the most studied microorganisms and they are also abundant in our bodies at 40 trillion compared to only 30 trillion human cells.
How does it affect our health?
While bacteria are linked to disease, they can also help us stay healthy. In fact, gut health depends on how better your immune system, mood, and mental health are. Autoimmune diseases, endocrine disorders, skin conditions, and cancer are also related to the health of your gut.
Depending on how it affects our bodies, bacteria can be either good or bad. For example, bad bacteria cause you to get sick by upsetting the body's natural balance, and the good bacteria fight them to restore balance and regain health. In addition, a variety of good bacteria in your intestines improve the functions of the immune system, relieve symptoms of depression and help with weight management, among other things.
How do we keep our gut microbiome healthy?
What you eat doesn't just define who you are. It can also affect the diversity of your gut biome. This means it can either help you get well or get sick. If you are curious about how healthy or bad the microbial levels in your gut are, My Psomagen's services are a good place to check out.
Is Squat everyday a healthy approach to fitness? Let us find out
Many people who indulge in squats tend to think that if they are practiced regularly, they are not a healthy approach to fitness. To be honest, it's half a truth. Lowering it deep can really work out your bum and help it get in shape. Working with heavy weights can have serious side effects. In this case, you need to be careful when crouching in every move you make.
While there is no exaggeration in a squat exercise, you need to be careful how you perform it. Then you will start to watch the difference in your butt. If you are interested to know more about it squat every dayBrowse this article with us to find out more.
Should you squat every day?
Let's start with the most common question people ask: you should squat every day? In all honesty, it doesn't matter how much you crouch. Yes, you can do it any day if you want. What you need to be aware of is how to do the exercise regularly.
Squatting down with no weight is sure to give you useful results. However, once you incorporate heavy weight training into your daily squat, the game changes. Then you can believe that this squat exercise is going to do more harm than good to your body. If you're wondering why that is, let me give you the picture. Of course, squatting heavy weights subject you to severe bodily harm, which can range you from exercising to straightening in bed. So if you're still wondering you should squat every day, then reread this paragraph from above.
How can you incorporate squats into your everyday life?
The everyday squat routine is a useful way to benefit from your squat exercise. Once you get used to this program, you will see the results soon. The focus should be on the numbers, the weight, and the steps you take. Once you've done that, you're good to go.
1. The first thing to start with is getting 50% of your weight. Try to analyze which weight is best for you to keep balance. For most people, 405 pounds for 8-10 repetitions will work properly.
2. Now select two body weights to achieve this weight. At 225 you can choose from 135 pounds and 185 pounds. For 135 pounds, you can choose 95 pounds and 115 pounds. For £ 315 it would be £ 135 and £ 225.
3. Now this will be the case for six different sentences.
4. You will do a total of six sets. For example:
- Set 1: 135 x 8
- Set 2 135 x 8
- Set 3: 185 x 5
- Set 4: 185 x 5
- Set 5: 225 x 3
- Set 6: 225 x 3
Your training should look like this:
Day 1: legs
Everyday squat routine
- Straight Leg Deadlift – 4 sets of 6 to 12 repetitions pyramidal up in weight and down in reps
- Leg Curls – 4 sets of 8-15 repetitions that are pyramidal in weight and pyramids in reps per set
- Standing Calf Raises – 4 sets of 6-12 reps, pyramidal up in weight and down in reps
Day 2: chest
Everyday squat routine
- Barbell Bench Press – 4 sets of 6 to 12 repetitions pyramidal up in weight and down in reps
- Machine Chest Press – 4 sets of 8-15 reps, moving up and down in your set
- Dumbbell Fly – 4 sets of 8-15 repetitions moving up and down in your weight
Day 3: weapons
Everyday squat routine
- Triceps Down – 4 sets of 8-15 reps, pyramidal up in weight and down in reps
- Skull Crusher – 4 sets of 6 to 12 reps, pyramidal up in weight and down in reps
- Barbell Curl – 4 sets of 6-12 reps that rise in weight and pyramids in a pyramid shape in reps per set
- Cable Rope Curl – 4 sets of 8-15 repetitions moving up and down in your weight
Day 4: Deadlift
Everyday squat routine
- Deadlifts – 8 sets of 3-12 reps that pyramidal increasing in weight and pyramidal in reps per set
- Seated Calf Raises – 4 sets of 6 to 12 reps, pyramidal up in weight and down in reps
Day 5: shoulders
Everyday squat routine
- Standing Barbell Shoulder Press – 4 sets of 6-12 reps pyramids in weight and pyramids in reps per set
- Side raises – 4 sets of 8-15 reps moving up and down in your set
- Scarecrow – 4 sets of 12-15 repetitions moving up and down in your weight
Day 6: Back
Everyday squat routine
- Lat Pulldowns – 4 sets of 6-12 repetitions moving up and down in your weight
- Rows of Dumbbells with One Arm – 4 sets of 8-15 reps, pyramidal in weight up and down in reps
- T-Bar or Barbell Rows – 4 sets of 6 to 12 reps that pyramid up in weight and down in reps
Day 7: Off
Day 8: repeat
Are the Squat everyday results useful?
If you follow the steps correctly, there is no doubt that they will work for you. Not only do they increase your strength, but they also affect your bum and legs. You will notice a change in the mobility of your ankles and hips. Strengthening the core is also a primary one Squats everyday result.
FAQ
1. Does squat improve posture every day?
Yes, it improves posture.
2. Are one-legged squats helpful?
Yes, single leg squats work well for many people.
3. Can I get slim legs by squatting?
Yes you can.
Related articles
Now, learn how to do a sumo squat and meet your fitness goals
Front squats: not just a weightlifting exercise
Making Healthy Juices for Everyday Workout
Health is wealth! We must all have heard about it. Taking care of your body and eating a balanced diet are essential keys to getting on with everyday life. We should eat healthily since childhood. Good food, filled with food, is fuel for your mind and organs. Today's hectic lifestyle often prevents us from leading a healthy lifestyle.
Whenever we hear about a healthy diet, raw and whole vegetables and fruits come to mind. But sometimes it doesn't taste good to eat raw vegetables and fruits, so we make juice out of them. Juice is also a hassle-free food for everyday exercise. Nutritionists emphasize the importance of juices in our daily work. It gives you the right nutrients and makes you fresh along with delicious taste.
The benefit of juice is that it gives you a calculated diet and taste that might not have been possible if we had taken fruits or vegetables whole. Now the only problem is finding a suitable juicer that will provide a solution to your problems. Worry less because this article is all about the juicersplusblenders.com recommended juicers. Go through it quickly for a stress-free lifestyle and workout.
What is a juicer?
A question in general, it is an electronic device that extracts juice from vegetables, fruits and coffee beans. The juicer can be used at home and in the office. It's the most convenient and timeless way to extract on a busy day. It comes with motor and different types of blades for extracting and collecting juices.
Who should buy a juicer?
Anyone can buy a juicer to make a juice. Those who don't like vegetables as they are can make their juice with the help of a juicer and add something good that might taste better. The people who have less time to consume all of the nutrients can get a juicer.
What types of juicers are there on the market?
There are many juicers available, depending on the type of engine. There is:
Centrifugal juicer
The main feature of such a juicer is its high speed. The units are 1000-15000 RPM. It also has different speed levels. One thing that makes it dominant is that the juice preparation can be done in no time. Such juicers have different price ranges, so they are affordable for everyone.
Chew the juicer
A low speed juicer that does not operate at higher speeds (no more than 150 RPM). It's a type of juicer that chops the fruits and vegetables to deliver the juice. The special thing about it is that the juices can be stored for days.
Two gear juicer (trituration)
It has two blades which makes it beneficial by increasing yield, versatility, and keeping all nutrient levels exceptionally high.
Electric citrus press
They specialize in processing citrus fruits such as oranges, lemons, limes, grapefruits and others. These can be both manual and electric.
Manual juicer
Manual juicers do not have a motor and juice is extracted by the hands and approaches various techniques. Apply force and squeeze the juice out of fruit or vegetables They are very convenient and easy to use.
How much time does a juicer take?
A timeless extraction of juices can only be done using juicers. It takes barely two minutes to prepare a juice that has the properties of an entire food. Eating and then digesting can take a few minutes. One benefit that we see medically is that juices digest quickly. And that can only be done with the help of juicer.
Conclusion
In the end, it is concluded that the description above talks about the best juicers available on the market and their characteristics.
10 Tips For Healthy Skin
When it comes to health, mental and physical wellbeing are paramount. They exercise, eat clean, and keep stress at bay. But what are you doing for your skin? We asked our experts for advice. Read on for her top tips to keep your skin strong and healthy.
1. Drink water
Drinking water may not directly affect the moisture levels of your skin, but it does indirectly benefit your largest organ. Your body needs adequate hydration to perform key functions that support healthy skin. When hydrated, it can move along beneficial fluids more effectively and flush out unwanted toxins. This will help minimize inflammation and help support your skin's moisture barrier. Water is also important for the production of structural proteins like collagen and elastin, which keep your skin strong, plump, and elastic. While eight glasses of water a day may not be the magic bullet you are looking for, it will help you maintain a healthy, youthful looking complexion.
There are several ways to make sure your body is getting the moisture it needs. In addition to drinking water, you can include foods rich in water in your daily diet. Foods like cucumbers, tomatoes, watermelons, and strawberries are more than 90% water, so they are excellent sources of moisture. Another great choice: celery. Wellness expert Genieve Burley tells us: “Celery contains great nutrients! … Juicing celery removes the fibrous stem and concentrates all of the potent vitamins and minerals contained in celery. It's also an alkalizing, anti-inflammatory, and all-round wonder plant. "
2. Load up antioxidants
It's no secret that antioxidants are skin care superstars. But what are they really doing? In short: antioxidants neutralize and protect the body from free radicals. Free radicals are unstable and highly reactive molecules that come from a variety of sources, including air pollutants, chemicals, UV rays, and cigarette smoke. These atoms are missing an electron and they are looking for other molecules to attach to in order to stabilize. If this continues to happen, it triggers oxidative stress, which plays a role in premature aging.
Antioxidants are naturally occurring vitamins and minerals that fight free radicals by donating an electron, reducing their reactivity and protecting the skin from damage. Your body naturally produces antioxidants, but you can also find them in everyday foods like berries and leafy greens, as well as surprising sources like coffee and popcorn. Here are some common antioxidants that are beneficial for your skin and the foods in which they are found:
- Vitamin C: Most fruits and vegetables, especially berries, oranges, and peppers
- Vitamin A: milk, butter and eggs
- Vitamin E: nuts, seeds and leafy vegetables
- Beta Carotene: Colorful fruits and vegetables like carrots, mangoes and spinach
- Lycopene: Red and pink fruits and vegetables such as watermelon and tomatoes
- Lutein: leafy vegetables, corn, papaya and oranges
- Anthocyanins: Purple-colored foods like blueberries, pomegranates, and beets
- Catechins: green tea, dark chocolate, berries
3. Include healthy fats
Other key components of healthy skin are essential fatty acids (EFAs) like omega-3 (linolenic acid) and omega-6 (linoleic acid). These healthy fats act as building blocks for healthy cell membranes and are an essential part of the skin's moisture barrier. A healthy lipid barrier not only helps the skin retain moisture and absorb useful vitamins and minerals, but it also keeps irritants away that can lead to dryness and inflammation.
Unlike antioxidants, EFAs cannot be synthesized by the body and must come from your diet or topical skin care routine. Here are some sources of these beneficial fats:
- Omega-3: salmon, mackerel, sardines, flax seeds, chia seeds, walnuts, eggs
- Omega-6: soybean oil, walnuts, sunflower seeds, almonds, cashew nuts
A non-essential fatty acid ("not essential" as your body can produce it on its own) is omega-9 (oleic acid). These highly occlusive oils are particularly beneficial for dry skin because they can lock in moisture and soften the skin. Omega-9 sources include extra virgin olive oil, rose hip oil, avocados, nuts, and sesame oil.
4. Limit sun exposure
Sun exposure is one of the greatest threats to healthy skin. UV rays are the main cause of melanoma, identified by the Skin Cancer Foundation as the most common and dangerous form of skin cancer. The American Cancer Society predicts 96,480 new melanoma cases will be diagnosed in the US in 2019 alone. The approach to minimizing the risk of melanoma is to protect yourself from UV rays: look for shade, apply sun protection factor and wear protective clothing.
Sun exposure also contributes to premature aging. Boldijarre Koronczay, Eminence Organics President, says, "UVA rays destroy collagen, contribute to a lack of elasticity and tone, and cause thicker skin." Sun damage can cause skin to take on a leathery appearance, broken by the appearance of deep lines and wrinkles. Over time, age and liver spots also appear from sun damage that has accumulated over many years of exposure. In addition to incorporating your SPF skin into your routine, include high quality aftercare products to improve your chances of harm reduction.
5. Limit your sugar intake
Sugar is one of the worst culprits for skin aging. Do you remember free radicals? In a process called glycation, sugar binds to proteins to produce the same unstable molecules. Not only do free radicals destroy collagen and elastin (structural proteins that keep your skin strong and supple), they also prevent your body from producing more. Without these essential building blocks, your skin will lose its firmness and elasticity, and fine lines and wrinkles will set in.
If you don't understand how to eliminate sweets from your diet, swap naughty for natural ones. Nike trainer Betina Gozo suggests, "If you're a gummy devil like me, swap that craving for berries similar in size and sweetness to curb your cravings." If you're someone who loves chocolate, make a smoothie with cocoa or – my personal favorite – make "ice cream" with a frozen banana and add some dark chocolate chips! "
6. Limit stress
From accelerating the aging process to increasing sensitivity to flare-ups, stress can unfortunately happen exactly where you don't want it: on your skin. One way stress affects your skin is by triggering the release of cortisol (aptly referred to as the "stress hormone"). High levels of cortisol accelerate the aging process by breaking down collagen and elastin. They also signal your skin to produce more oil, which contributes to the development of acne. During times of stress, your body also releases inflammatory chemicals such as interleukins as part of its fight or flight response. While inflammation is necessary to protect your health, it can make uncomfortable skin conditions worse.
Breathe deeper. Take the time to notice your breath. When the breath is shallow, it indicates that the body is contracting and tense.
A great way to limit stress is to take a break. Genieve suggests starting the day with grounding exercises like deep breathing and meditation: “Breathe deeper. Take the time to notice your breath. When the breath is shallow, it indicates that the body is contracting and tense. Take the time to notice your breath, lengthen the inhale and exhale, and watch your body relax. "Betina also promotes the benefits of meditative practice:" One of the newer things I picked up two years ago was meditation – it changed me so much. It helped me stay more grounded, less reactive, and overall more present and happy! "
7. Exercise regularly
Regular exercise can work wonders to maintain and improve the health of your skin. Sweaty exercise increases your heart rate and increases the blood flow necessary to supply oxygen and essential vitamins and nutrients to your cells. Exercising regularly can also counteract the aging process by lowering cortisol levels and activating the release of healing endorphins. Genieve says, “Moving your body is medicine. It enables detoxification by flushing all organs, increases breathing, lubricates joints and strengthens muscles. Breathing and moving can help balance hormones and move waste stagnant in the intestines. All of this leads to healthier and happier skin. "
One thing to keep in mind: Always clean your skin after exercising. Sweating is the natural way of detoxifying your skin. However, without a proper wash, any toxins released can return to your pores. Give yourself extra time after your workout to wash away sweat and dirt from your skin so you can get the most out of your workout.
8. Try a digital detox
One of the recent top spa and wellness trends is disconnecting your devices – especially before bed. Why? MindBodyGreen explains: "Turning off electronics and lights can help your body do what it needs to do in the evening: produce melatonin and relax to go to sleep." REM sleep is the optimal time for repair and regeneration Your skin: Melatonin counteracts environmental damage, human growth hormone accelerates cell regeneration and your body's stem cells multiply faster.
Betina advises, “Stop scrolling your phone or sit on your computer at least 1 hour before bed. In fact, if you can, try to avoid all the screens once the sun goes down! Ok let's be real, this is almost impossible so I suggest wearing blue light blockers. Not only will this help you damage your eyes from the light from the screens, but once the sun goes down your body will want to make melatonin, but not when exposed to that blue light! Get the most out of your sleep by blocking out the lights or staying away from these screens. "
9. Get 8 hours of sleep
Getting enough sleep is just as important as separating before bed. In fact, studies show that lack of sleep contributes to finer lines and wrinkles, uneven skin tone, and less elasticity. Genieve emphasizes: “Sleep more! So having less than 8 hours of sleep is last year … The more sleep you get, the healthier you are. All repair processes take place when your body is in deep sleep. During this time, hormones and neurotransmitters are produced that create optimal health, ward off disease, and work on epidermal tissues, muscles, and joints. "When you've got enough hours of sleep, you're giving your body enough time to perform the functions that keep your skin healthy.
The more sleep you get, the healthier you are.
Experts also emphasize the importance of sleep quality. Michael Breus, Ph.D. A board certified sleep specialist suggests following a consistent sleep-wake schedule to improve the quality of your sleep. He tells MindBodyGreen, “Every morning when you wake up at the same time, you get sunlight through your eyes, which helps you reset your daily rhythm. This reset affects every organ system and every disease state. It also tells your brain when to fall asleep and when to wake up. This can make your sleep cycle more efficient and increase deep sleep. "
10. Use natural skin care products
One of the best things you can do for your skin is incorporating natural ingredients and products into your skin care regimen. Choosing a natural skin care product will ensure that you are not exposing your skin to harsh chemicals that can disrupt the moisture barrier and cause irritation and dryness. Additionally, natural, organic, and Biodynamic® ingredients contain vitamins, minerals, and antioxidant-rich ingredients that will improve the health of your skin over time. It has been found that biodynamic plants alone contain up to 13% more potassium, 20% more sodium, 34% more iron and 47% more vitamin C than conventionally grown ingredients.
At Eminence Organics, we care about the health of your skin. Our natural skin care products contain fresh fruit pulp, plants and exotic spices that come from organic and Biodynamic® farms around the world. Choosing organic ingredients ensures that our products are rich in essential vitamins and nutrients and do not contain harmful chemicals such as parabens, petrolatum, mineral oils, propylene glycol and sodium lauryl sulfate. Are you looking for more tips for healthy skin? Check out the In The Mix video below, where Natalie shares product suggestions for healthy, perfect skin.
(embed) https://www.youtube.com/watch?v=jQTgnJM0lZQ (/ embed)
How do you keep your skin healthy? Let us know your comments below and join the conversation on social media.
This post was originally published in January 2019 and has been updated for accuracy and completeness.
Is Your Gym Healthy? | Breaking Muscle
One of the great moments of the great pandemic was reading gym owners' social media posts explaining that they were not allowed to open, but bars for health reasons.
No one should seek medical advice from someone who is not a medical professional, or assume that the guy who just made you lift your body weight is a health professional.
Let us clarify that. Most gyms were all about looking good naked first, and then everything else. Let’s not pretend that bringing society to gyms is a salvation for society because it only sounds selfish.
All of these gym owners can correct the future situation by figuring out how to make their gyms safe for use in a pandemic world and how they can be part of the long-term solution to chronic illnesses rather than pitch pitching. It won't happen, but it's nice to think that things could change for the better.
Does that sound cynical? Well, maybe, but it's the truth and it's not the gym owners' fault that they are in the situation they are in.
They would probably like to have hundreds of members who pay them for walking or being more active, rather than lifting their weights after them or cleaning their room.
Because yes, most healthy activities and chronic disease reduction can be achieved without a membership of USD 150 per month or a group class of USD 20 per session.
But that's not why you're there and part of the problem and part of the solution if you only agree to be. You want this membership and you want it in a boxing gym because it has a different meaning for you.
Your gym is approximately 2,500 square meters, maybe more, maybe less, but it's not a huge, cavernous room. They have some bars and rings, dumbbells and squats, kettlbells, dumbbells, ropes and things that look well stacked on the wall. It's a dark, moody prison yard, but you love it.
You will be the type of person who spends a good hour or more in this small gym, sweats profusely, breathes heavily most of the hour, and does so with little time for the intricacies of fitness etiquette.
You drop weights, you run around, you drip sweat, you spray sweat, you are with your community of moisture freaks to the bitter end when the last bell rings.
Yes, you are probably healthier than most people. Although you would probably do the same thing whether it is healthy or not. In fact, you don't do it because of your normal physical condition, that's nice, but you do it because of performance, the need to lift more, develop a new skill, or even compete. You go to your boxing gym even if you are injured because it is your rite of passage.
And this is where the boxing gym dilemma opens up. They are not like the Globo-Gyms, in which treadmills and equipment take up every square meter and in which about 80% of the members never show up.
They are reducing their cholestrol by having these $ 20 monthly payments in their accounts. It reduces the stress of thinking about the actual work of the training.
Boxing gym visitors are more likely than any other gym visitor to spend most of their time in their gyms (there is an article about New Your Time that makes this clear). They are the one percent of the gym that goes public. That's about 600,000 people across 5,000 gyms (an average of about 120 people per gym) in the United States alone.
After being blocked, boxing gyms are under pressure to be safe places like they were never really designed. It's a fact, it's not insurmountable, but it can't be done by the gym owner alone.
As a member, you have to be so committed that the environment is safe for everyone. The big question is whether you are up to the task.
The health and safety problem for gyms
The International Health, Racquet & Sports Club Association (IHRSA) has a vast amount of information that it provides to its members, the owners of health clubs, about best practices for creating a safe environment.
Granted, there is no way to enforce these recommendations because there is no way to monitor their implementation. It doesn't matter who says it, what they say, and how they plan it. Ultimately, the gym you go to lives in its own deterministic universe, where the owners and the most active members have given the end results.
The biggest problem I see is the fact that the typical boxing gym is a one-stop shop for group and one-to-one classes. There is no real difference in the organization between a group of people who happen to do their own workouts and a group who follows the whiteboard routine that day.
That alone creates a number of logistical problems, and to be honest, it takes patience, diligence, and teamwork between members and employees to enable effective protocols to be implemented in a COVID-19 world.
So you have to ask two questions:
- Does your gym have written guidelines and protocols for cleaning and maintaining social distance? If not, why not?
- Does your gym offer alternatives for members who are either uncomfortable or at higher risk? Could it be distance learning, online training or even personalized sessions in a clean environment? If not, why not?
If not, why not follow up is pretty important. I can understand how difficult it will be for boxing gyms to cope in a COVID 19 world. But the attitude is important. You will still be in a closed environment with many other people for a considerable amount of time and the likelihood that a lot of air will be shared.
If bars have been responsible for the surge lately, how different is the setup from a gym? Many people come together and have a great time.
From a purely logical point of view, this is not the best situation, but reduce the risk and you have reduced the likelihood of an outbreak if someone is exposed to the virus. If damage limitation isn't even a consideration, this should be of great importance.
As I said, it is not up to the individual business owner to determine the fate of their members. It is up to you, the paying customer, to control your own risk. Make your decisions wisely and if nothing happens, it is success.
Can you work really hard to do nothing? It goes against your mentality, but that's exactly what it will need. Time will tell how successful box gyms will be in a COVID-19 world.
We hope that community really means more than letting a few people clap for you each time you get a PR.
You might like it too:
Is Your Gym Healthy? | Breaking Muscle
One of the great moments of the great pandemic was reading gym owners' social media posts explaining that they were not allowed to open, but bars for health reasons.
No one should seek medical advice from someone who is not a medical professional, or assume that the guy who just made you lift your body weight is a health professional.
Let us clarify that. Most gyms were all about looking good naked first, and then everything else. Let’s not pretend that bringing society to gyms is a salvation for society because it only sounds selfish.
All of these gym owners can correct the future situation by figuring out how to make their gyms safe for use in a pandemic world and how they can be part of the long-term solution to chronic illnesses rather than pitch pitching. It won't happen, but it's nice to think that things could change for the better.
Does that sound cynical? Well, maybe, but it's the truth and it's not the gym owners' fault that they are in the situation they are in.
They would probably like to have hundreds of members who pay them for walking or being more active, rather than lifting their weights after them or cleaning their room.
Because yes, most healthy activities and chronic disease reduction can be achieved without a membership of USD 150 per month or a group class of USD 20 per session.
But that's not why you're there and part of the problem and part of the solution if you only agree to be. You want this membership and you want it in a boxing gym because it has a different meaning for you.
Your gym is approximately 2,500 square meters, maybe more, maybe less, but it's not a huge, cavernous room. They have some bars and rings, dumbbells and squats, kettlbells, dumbbells, ropes and things that look well stacked on the wall. It's a dark, moody prison yard, but you love it.
You will be the type of person who spends a good hour or more in this small gym, sweats profusely, breathes heavily most of the hour, and does so with little time for the intricacies of fitness etiquette.
You drop weights, you run around, you drip sweat, you spray sweat, you are with your community of moisture freaks to the bitter end when the last bell rings.
Yes, you are probably healthier than most people. Although you would probably do the same thing whether it is healthy or not. In fact, you don't do it because of your normal physical condition, that's nice, but you do it because of performance, the need to lift more, develop a new skill, or even compete. You go to your boxing gym even if you are injured because it is your rite of passage.
And this is where the boxing gym dilemma opens up. They are not like the Globo-Gyms, in which treadmills and equipment take up every square meter and in which about 80% of the members never show up.
They are reducing their cholestrol by having these $ 20 monthly payments in their accounts. It reduces the stress of thinking about the actual work of the training.
Boxing gym visitors are more likely than any other gym visitor to spend most of their time in their gyms (there is an article about New Your Time that makes this clear). They are the one percent of the gym that goes public. That's about 600,000 people across 5,000 gyms (an average of about 120 people per gym) in the United States alone.
After being blocked, boxing gyms are under pressure to be safe places like they were never really designed. It's a fact, it's not insurmountable, but it can't be done by the gym owner alone.
As a member, you have to be so committed that the environment is safe for everyone. The big question is whether you are up to the task.
The health and safety problem for gyms
The International Health, Racquet & Sports Club Association (IHRSA) has a vast amount of information that it provides to its members, the owners of health clubs, about best practices for creating a safe environment.
Granted, there is no way to enforce these recommendations because there is no way to monitor their implementation. It doesn't matter who says it, what they say, and how they plan it. Ultimately, the gym you go to lives in its own deterministic universe, where the owners and the most active members have given the end results.
The biggest problem I see is the fact that the typical boxing gym is a one-stop shop for group and one-to-one classes. There is no real difference in the organization between a group of people who happen to do their own workouts and a group who follows the whiteboard routine that day.
That alone creates a number of logistical problems, and to be honest, it takes patience, diligence, and teamwork between members and employees to enable effective protocols to be implemented in a COVID-19 world.
So you have to ask two questions:
- Does your gym have written guidelines and protocols for cleaning and maintaining social distance? If not, why not?
- Does your gym offer alternatives for members who are either uncomfortable or at higher risk? Could it be distance learning, online training or even personalized sessions in a clean environment? If not, why not?
If not, why not follow up is pretty important. I can understand how difficult it will be for boxing gyms to cope in a COVID 19 world. But the attitude is important. You will still be in a closed environment with many other people for a considerable amount of time and the likelihood that a lot of air will be shared.
If bars have been responsible for the surge lately, how different is the setup from a gym? Many people come together and have a great time.
From a purely logical point of view, this is not the best situation, but reduce the risk and you have reduced the likelihood of an outbreak if someone is exposed to the virus. If damage limitation isn't even a consideration, this should be of great importance.
As I said, it is not up to the individual business owner to determine the fate of their members. It is up to you, the paying customer, to control your own risk. Make your decisions wisely and if nothing happens, it is success.
Can you work really hard to do nothing? It goes against your mentality, but that's exactly what it will need. Time will tell how successful box gyms will be in a COVID-19 world.
We hope that community really means more than letting a few people clap for you each time you get a PR.
You might like it too:
Strength Routines for Developing a Strong and Healthy Upper Back
A strong upper back is important to minimize injuries to the shoulder joint and shoulder belt. Many athletes and training enthusiasts love the pressure and pressure exercises: bench press, incline press, press down, dips and overhead presses. To balance these movements and improve the stability of the shoulder joint, however, antagonistic pulling exercises should be incorporated. If these movements are neglected, the risk of injury increases.
I understand that train movements are not popular or are controlled by the "I can lift X weight" mentality, so unfortunately they can be neglected. "How much can you close handle pulldown or bowed row?" You never hear that, do you?
In order to strengthen the upper back / shoulder area, minimize the potential for injury and improve your ability to optimally perform your upper body sporting skills, the following exercises for pulling the upper torso should be integrated in order to emphasize the exercises for most trainees to push the upper body counteracting the front body:
- Pulldown / chin with a wide grip up to the upper chest
- Close the pulldown / chin to the upper chest
- Sweater machine
- High row
- feature
- row
- Low row
- Upright row
- Rear delta machine / curved fly
- External rotation of the rotator cuff
Think of it this way: for each thrust exercise there should be an opposite pulling exercise. Examples:
- Overhead press – pulldown with wide or narrow handle, machine sweater
- Tilt press – high row or face pull
- Breast press – seated / curved row, low row, rear delta / curved bow tie
- Push / Immerse – reject upright row
Before we go any further, we need to know two things:
- It is literally impossible to isolate a particular muscle only when doing an exercise move. For example, if you perform a side elevation to target your delts, both the anterior and medial deltoid muscles are activated along with the clavicle head of the pectoralis major (chest) and the supraspinatus (a rotator cuff muscle).
- Regarding this point, some front muscles are activated when performing traditional back / pulling exercises. During a pulldown with a tight grip and supinated forearms (the palms facing you), for example, the sternal head of the pectoralis major and the long head of the triceps support the lats, teres major and other posterior / pulling muscles.
And then there is the question of the venerable upright row – where does it belong? It's a pulling exercise, but it works with the deltoid muscles that typically occur in anterior / pressure exercises. What a dilemma. Let's go through a basic tutorial on upper back musculature and kinesiology:
When discussing the upper back muscles, two anatomical points and relevant joint movements must be taken into account: the shoulder blade (shoulder blade) and the humerus (upper arm). Shrug up, down, forwards and backwards. This is your shoulder blade in action. Move your upper arm in several directions. This is your humerus articulating on the glenohumeral joint.
Looking at the development of the upper back, the following table shows the details of the movements and the muscles involved:
Training logs for the muscles of the upper back
There are many ways to develop the upper back muscles using a series of movements / exercises with a variety of overload protocols. I have provided a sample exercise that can be used in individual workouts and some set / rep scripts that can be applied to it.
Exercise movements in the upper back for individual workouts:
- Large handle pulldown
- Bowed row
- Upright row
- pull ups
- Low row
- Face pulls
- row
- Pulldown with a tight grip
- Curl biceps
- High row
- Rear delta machine
- machines sweater
Set / repeat script options that can be applied to them:
- 2 sets of each exercise in 10-14 and 6-10 repetition ranges
- 2 sets of each exercise in a range of 8-12
- 3 sets of each exercise, all in repetition ranges 12-16, 8-12, and 4-8
- 3 sets of each exercise in a range of 6 to 10 repetitions
- 1 set of each exercise in a range of 12 to 16 repetitions
Many options work for certain training days. Regardless of whether you exercise two or three days a week with a full body workout or a split routine where your upper body is trained twice a week, you should consider the above-mentioned upper back exercises.
Make sure that you balance all common pushing exercises with pulling exercises in the upper back. Work it as hard as all of your bumps. This approach protects against shoulder injuries, gives you balanced muscles, and improves your ability to perform sporting skills better.
Strength Routines for Developing a Strong and Healthy Upper Back
A strong upper back is important to minimize injuries to the shoulder joint and shoulder belt. Many athletes and training enthusiasts love the pressure and pressure exercises: bench press, diagonal press, lowering, dips and overhead presses. To balance these movements and improve the stability of the shoulder joint, however, antagonistic pulling exercises should be incorporated. If these movements are neglected, the risk of injury increases.
I understand that train movements are not popular or are controlled by the "I can lift X weight" mentality, so unfortunately they can be neglected. "How much can you close handle pulldown or bowed row?" You never hear that, do you?
In order to strengthen the upper back / shoulder area, minimize the potential for injury and improve your ability to optimally perform your upper body sporting skills, the following exercises for pulling the upper torso should be integrated in order to emphasize the exercises for most trainees to push the upper body counteracting the front body:
- Pulldown / chin with a wide grip up to the upper chest
- Close the pulldown / chin to the upper chest
- Sweater machine
- High row
- feature
- row
- Low row
- Upright row
- Rear delta machine / curved fly
- External rotation of the rotator cuff
Think of it this way: for each thrust exercise there should be an opposite pulling exercise. Examples:
- Overhead press – pulldown with wide or narrow handle, machine sweater
- Tilt press – high row or face pull
- Breast press – seated / curved row, low row, rear delta / curved bow tie
- Push / Immerse – reject upright row
Before we go any further, we need to know two things:
- It is literally impossible to isolate a particular muscle only when doing an exercise move. For example, if you perform a side elevation to target your delts, both the anterior and medial deltoid muscles are activated, along with the clavicle head of the pectoralis major (chest) and supraspinatus (a rotator cuff muscle).
- Regarding this point, some front muscles are activated when performing traditional back / pulling exercises. During a pulldown with a tight grip and supinated forearms (the palms facing you), for example, the sternal head of the pectoralis major and the long head of the triceps support the lats, teres major and other posterior / pulling muscles.
And then there is the question of the venerable upright row – where does it belong? It's a pulling exercise, but it works with the deltoid muscles that typically occur during anterior tooth / pressure exercises. What a dilemma. Let's go through a basic tutorial on upper back musculature and kinesiology:
When discussing the upper back muscles, two anatomical points and relevant joint movements must be taken into account: the shoulder blade (shoulder blade) and the humerus (upper arm). Shrug up, down, forwards and backwards. This is your shoulder blade in action. Move your upper arm in several directions. This is your humerus articulating on the glenohumeral joint.
Looking at the development of the upper back, the following table shows the details of the movements and the muscles involved:
Training logs for the muscles of the upper back
There are many ways to develop the upper back muscles using a series of movements / exercises with a variety of overload protocols. I have provided a sample exercise that can be used in individual workouts and some set / rep scripts that can be applied to it.
Exercise movements in the upper back for individual workouts:
- Large handle pulldown
- Bowed row
- Upright row
- pull ups
- Low row
- Face pulls
- row
- Pulldown with a tight grip
- Curl biceps
- High row
- Rear delta machine
- machines sweater
Set / repeat script options that can be applied to them:
- 2 sets of each exercise in 10-14 and 6-10 repetition ranges
- 2 sets of each exercise in a range of 8-12
- 3 sets of each exercise in repetition ranges 12-16, 8-12 and 4-8
- 3 sets of each exercise in a range of 6 to 10 repetitions
- 1 set of each exercise in a range of 12 to 16 repetitions
Many options work for certain training days. Regardless of whether you exercise two or three days a week with a full body workout or a split routine where your upper body is trained twice a week, you should consider the above-mentioned upper back exercises.
Make sure that you balance all common pushing exercises with pulling exercises in the upper back. Work it as hard as all of your bumps. This approach protects against shoulder injuries, allows you to maintain balanced muscles and improves your ability to perform sporting skills better.