Fitness

Gym Workout: 3 Common Squat Mistakes You Should Avoid While Exercising

Published

1 year ago

May 30, 2023

Gym Workout: 3 Common Squat Mistakes You Should Avoid While Exercising

Daily workout: The squat is part of any essential workout if you want to get fantastic results in the gym, build muscle, and get ripped. Over time, squats in your exercise can help you increase your overall strength and size since they train almost all of the muscles in your body and trigger significant growth.

Squats are sometimes referred to as “the king of exercises” because of both their physical and hormonal effects. Heavy barbell squats help the body generate testosterone and HGH, both of which are essential for muscular building not only in the legs but throughout the entire body, according to several studies.

Squatting benefits a whole lot of muscles including the glutes, hamstrings, quadriceps, calves and erector spinae muscles. Additionally, it helps maintain the strength and condition of the knee and ankle joints, preventing aches and pains in old age. Before creating a training plan for a specific person, some fitness instructors also use it as a tool to assess a person’s strength and flexibility.

Squats can be performed with or without weights; however, depending on your fitness objectives and physical condition, it is advised that you move to weights as your training advances.

Squat is a great lower body exercise but a lot of people make these 3 common mistakes which lead to sub-maximal performance in this exercise.

Hyperextension of the Neck

Looking up at the ceiling puts a lot of stress on the neck and doesn’t assist keep the spine neutral.

Fixing your eyes on an area of the ground in front of you can aid in maintaining a stable spine posture.

Incomplete Range of Motion

It is not optimal to sit down halfway and then stand back up. If your mobility permits, move parallel or a bit lower.

Knees Caving While Standing

Make sure you are thrusting your knees out when you sit down and rise. A lot of individuals tend to tuck their knees inward while rising from the bottom position, which can be caused by weak adductor muscles.

Squats are known as a functional activity because, like it or not, everyone naturally does them throughout the day. You must stoop down and stand up whether getting out of a chair, going up stairs, or picking something up off the floor. In a sense, you are doing squats all day long in one manner or another.

Squats are undoubtedly among the most useful workouts known. Consider how much you squat in your regular activities, such as getting in and out of bed and chairs, sitting in an office chair, and more.

(This article is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals.)

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Fitness

Exercise Your Demons is a mixed reality fitness game from hell

Published

7 hours ago

November 14, 2024

Press Room

Exercise Your Demons is a mixed reality fitness game from hell

Image: Vyersoft

Exercise your Demons is a new spin on fitness games where you get in shape by fighting demons from hell right in your room.

After you carelessly sign a contract with the Demonomicon, a portal to hell opens in your world and countless demons pour out. The only way to repel these uninvited guests is to fight them off with brute force.

Under the tutelage of demonic instructors Ash and Zephyr, you will learn the proper moves such as ducking, dodging and smashing in the “Infernal Gym” and at locations such as Poison Blossom Park and the Ultimate Demon Derby.

Coming in December for Meta Quest

Studio Vyersoft promises a story campaign where you unlock new levels and cosmetic items using Impcoins and Soulbars, and thanks to an online leaderboard you can compete with others and see your physical progress in the game.

Exercise Your Demons will be released on December 12 in the Horizon Store. Meta Quest 3S, 3, 2 and Pro are supported. The price will be $20. The mixed reality game supports a range of languages.

Buy Quest 3S & Accessories

Note: Links to online stores in articles can be so-called affiliate links. If you buy through this link, MIXED receives a commission from the provider. For you the price does not change.

Fitness

Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

Published

14 hours ago

November 13, 2024

Press Room

Even Adding a Few Extra Minutes of Exercise Daily Lowers Blood Pressure

WEDNESDAY, Nov. 13, 2024 (HealthDay News) — Small additional amounts of exercise each day are associated with lower blood pressure (BP) in a free-living setting, according to a study published online Nov. 6 in Circulation.

Joanna M. Blodgett, Ph.D., from University College London, and colleagues investigated associations between a 24-hour behavior composition composed of six parts (sleeping, sedentary behavior, standing, slow walking, fast walking, and combined exercise-like activity [e.g., running and cycling]) and systolic BP (SBP) and diastolic BP (DBP). The analysis included data from 14,761 participants in six cohorts of the Prospective Physical Activity, Sitting and Sleep consortium.

The researchers found that the average 24-hour composition consisted of sleeping (7.13 hours), sedentary behavior (10.7 hours), standing (3.2 hours), slow walking (1.6 hours), fast walking (1.1 hours), and exercise-like activity (16.0 minutes). Compared with other behaviors, more time spent exercising or sleeping was associated with lower BP. There were estimated reductions of –0.68 mm Hg SBP and –0.54 mm Hg DBP with an additional five minutes of exercise-like activity. Reallocating 20 to 27 minutes and 10 to 15 minutes of time in other behaviors into additional exercise was associated with clinically meaningful improvements in SBP and DBP, respectively. More time spent being sedentary was adversely associated with SBP and DBP, but there was minimal impact of standing or walking.

“If you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect,” Blodgett said in a statement.

One author holds equity in a company for products and services related to the study.

Abstract/Full Text

Fitness

NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission

Published

22 hours ago

November 13, 2024

Press Room

NASA Astronaut Sunita Williams Refutes Health Concerns Amid ISS Mission

NASA astronaut Sunita Williams has recently addressed speculations surrounding her health condition while on the International Space Station (ISS), discarding recent claims made by media outlets regarding her wellbeing. In response to reports that suggested she appeared “gaunt” due to an extended stay on the ISS, Williams clarified her status during a video interview on November 12, explaining that her weight has remained unchanged since her arrival in orbit.

Routine Exercise and Physical Adaptations

Williams, who commands Expedition 72 aboard the ISS, responded to health concerns publicly, indicating that any changes in her physical appearance are the result of rigorous exercise routines rather than health deterioration. Like all astronauts on extended missions, she has been following an intense workout regimen designed to counteract the muscle and bone density loss commonly associated with prolonged microgravity exposure. Williams stated that her routine includes running on a treadmill, riding an exercise bike and lifting weights. It is a form of exercise that has led to increased muscle mass, particularly in her thighs and glutes, while her overall weight remains consistent.

NASA’s Statement on Crew Health

NASA had previously denied the reports, emphasising that Williams and her fellow crew members, including NASA astronaut Butch Wilmore, are in good health. Williams and Wilmore, who arrived at the ISS on June 6 aboard Boeing’s Starliner capsule, were initially scheduled for a ten-day mission under the Crew Flight Test programme. Technical issues with Starliner’s thrusters led NASA to extend their stay on the ISS until early 2025, when they are expected to return with SpaceX’s Crew-9 mission astronauts.

Current ISS Crew Status

The current ISS team, led by Williams, includes three NASA astronauts and three Russian cosmonauts, all working collaboratively despite recent media scrutiny. Williams assured viewers that her health and morale remain robust as the crew carries out essential research and maintenance tasks on the orbiting laboratory showing NASA’s confidence in their well-being during extended missions.