A group exercise class
from Willamalane’s
Fitness Expo 2023. Photo courtesy of Willamalane.
It’s time to get your sweat on! Willamalane’s Fitness Expo and Health & Wellness Fair will return for the third time on June 8, just in time to explore a healthy new lifestyle. The expo was originally scheduled for Jan. 20 when fitness is often on the mind, but it had to be canceled due to the ice storm. Now it’s back and better than ever before the summer heat can bear down. The event features a variety of fitness classes ranging from dance to strength training for guests to try on a first-come, first-serve basis. “We want to provide an easy way to try group classes and education sessions while learning more about new instructors or seasonal offerings,” Whitney Hoshaw, Willamalane’s marketing and communications manager, says. The Health & Wellness Fair running alongside the Fitness Expo offers local, healthy foods to sample and a raffle for prizes such as a fitness and wellness basket containing assorted gift cards, fitness equipment and self-care products.
The Fitness Expo and Health & Wellness Fair runs from 10 am to 1 pm Saturday, June 8 at Willamalane Adult Activity Center, 215 W. C Street, Springfield. FREE. Childcare will be available.
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Maybe you’re just bored of sit-ups or they’re off the table from back pain, tight hips, or limited mobility. Great news — you don’t them to build a stronger core. Here’s one abs exercise you can do without sit-ups or weights.
In recent years, the tides have turned as instructors turn their backs on sit-ups in favor of the best abs exercises that are low impact for your back. That doesn’t mean a sit-up doesn’t have value — just that you don’t need the ab exercise to strengthen your core.
Below, I cover how to do hanging oblique raises — one of my go-to exercises whenever I have a pull-up bar in my sights. Here’s how to do them, the benefits and why you might consider trying them as an alternative to sit-ups.
Are sit-ups good or bad for you?
(Image credit: Shutterstock)
For a while, sit-ups were seen as the gold standard for building core strength and stability and honing those six-pack muscles. In recent years, even institutions like Harvard Health Publishing have recommended skipping them, suggesting that might not be the case.
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It’s worth saying that I still program them here and there, and for many people, they’re safe. However, growing numbers of fitness professionals have discarded sit-ups because they’re not the most effective ab-strengthening exercise and could cause injury if you have low back pain, tight or weak hips, or struggle to engage your core properly. If you can perform core exercises upright, why shouldn’t you?
One of the main issues I see is the hip flexors taking over the exercise, which adds load and strain to them while taking away work potential from the core muscles, namely the primary mover — the rectus abdominis or “six-pack” muscles. In this instance, I recommend butterfly sit-ups, which involve bringing the soles of the feet together and opening the knees to help isolate the abdominal muscles.
Learning proper core engagement can help you feel the sit-up where you should, but if your back still takes the brunt of repeated lumbar spinal flexion, or your neck feels uncomfortable, there’s a whole library of better core exercises at your disposal.
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How to do hanging oblique leg raises
DB Wtd Hanging Oblique Tucks – YouTube
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Hanging oblique raises, or tucks, involve hanging from a bar and drawing your toes or knees toward your armpits; this helps engage the obliques that run down your waist and hips and builds upper body and grip strength. You just need a pull-up bar or something sturdy to hang from, which has a lower impact on your back than pulling your torso up from the floor.
Unlike hanging leg raises, the gentle twist helps engage even more core muscle, but if you know your hips tend to steal the spotlight, keep your knees tucked throughout and focus on driving your knees toward your armpits. To progress the exercise, hold a weight between your thighs or feet.
Grip the bar shoulder-width apart using an overhand grip,
Hang from the bar and brace your stomach
Press your legs together, then either keep them extended or bend your knees
Draw your toes or knees toward your right armpit or right shoulder and pause
Lower back down, then repeat on your left side
Avoid swinging your torso and focus on slow, controlled movement.
Verdict
While performing any core exercise, the key is to really feel it. Avoid swinging your body weight or rushing your reps and control each movement phase, squeezing the muscles as you move. It’s like juicing a lemon — you want to get as much out of it as possible.
Not only does this improve the mind-muscle connection, but it also teaches your body to recruit muscles properly during exercise, building stability and strength. Throwing your weight around reduces the intensity of an exercise, so take the time to feel how an exercise feels to you.
Think of your core as a powerhouse center, starting from your ribcage, extending down your torso to your glutes and hips and wrapping around your back like a corset. When these muscles are strong, they can stabilize the spine, withstand impact and offer protection from injury.
Although isolation exercises help you drill down on a specific muscle group, the best workouts are functional and use compound exercises, targeting more muscles, moving in more directions and teaching the body to recruit more muscles using natural movement patterns. Remember to drive all movement through your powerhouse through every phase of an exercise to build better balance, coordination and stability.
Aerobic exercise and resistance training help improve cognitive and executive functioning, with older populations seeing the biggest boost, according to a new meta-analysis
In the longevity game, health and wellness have evolved into more than just obtaining an ideal BMI; they’ve become tools to improve and extend mental acuity — and aerobic exercise and resistance training could be the keys to positive cognitive and executive functioning.
Aging is inevitable for all, but one systematic review and meta-analysis — described by its authors as a comprehensive “one-stop shop” — has offered new insights into exercise’s impact on cognitive function and provides a new perspective for longevity-seekers.
Exercise is commonly recommended to boost cognitive function, but researchers say few meta-analyses have truly evaluated the cognitive advantages associated with variables such as exercise frequency, intensity, duration, type, volume and progression (FITT-VP) in healthy populations.
In their review, published in Ageing Research Reviews, researchers used PubMed and Web of Science to gather 54 randomized controlled trials with 6,277 participants (aged 6 to 60) to examine each FITT-VP variable’s effects on healthy individuals’ cognitive function, including executive function, memory, attention and information processing.
The included 54 studies met the following criteria:
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The study was a randomized controlled trial with healthy participants to explore the effects of chronic exercise on cognitive function
The interventions included any type of exercise training with supervision
Control group participants received no intervention, usual care, health education, sham exercise training, or were on a waitlist for the study
Studies had to report at least one cognitive outcome, which included global cognition, executive function, memory, attention or information processing
The key takeaway? Aerobic exercise performed with moderate duration, frequency, intensity and overall length was associated with the greatest improvement in global cognition, the authors found.
When it comes to improving executive functioning, researchers suggest that resistance training is better than aerobic exercise, although both modalities offer strong benefits.
Mind-body exercise (in this case, yoga and tai chi) with moderate duration, frequency and overall length but high intensity also showed benefits to memory, although the authors caution that the results assessing attention and information processing should be interpreted cautiously due to the low number of included studies.
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Perhaps most interesting is the finding that older participants benefited the most from exercise interventions — a point complemented by recent research on the powers of daily, low-intensity physical activity.
“This study offers new insights on the dose-response relationship of chronic exercise and the use of FITT-VP exercise principles to improve cognitive abilities or prevent cognitive decline in the process of aging,” the authors concluded.
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The longevity space continues to soar, with many emerging solutions and products that proponents say can slow down the ticking clock of age or, at the very least, support health in the present. From mushroom-powered drinks and gummies to enhance focus to GLP-1 and other weight loss management solutions to assisted stretching, analysts are bullish on the wellness boom.
Courtney Rehfeldt
Courtney Rehfeldt has worked in the broadcasting media industry since 2007 and has freelanced since 2012. Her work has been featured in Age of Awareness, Times Beacon Record, The New York Times, and she has an upcoming piece in Slate. She studied yoga & meditation under Beryl Bender Birch at The Hard & The Soft Yoga Institute. She enjoys hiking, being outdoors, and is an avid reader. Courtney has a BA in Media & Communications studies.
In the ever-evolving world of fitness and health trends, few figures have captured as much attention and controversy as the Liver King. Known for his bold claims about primal living, intense workouts, and unconventional dietary practices, Liver King has amassed a significant following. However, recent scrutiny from exercise scientists, including Dr. Mike of Renaissance Periodization, sheds new light on the validity of these practices.
An Introduction to Liver King’s Controversy
Liver King, or Brian Johnson as he’s known off-screen, has built his brand on a narrative of returning to primal roots through rigorous physical training and a diet he claims mimics ancient practices. Central to his philosophy are “ancestral tenets” which he asserts are crucial for optimal health and fitness.
Dr. Mike, an exercise scientist with a background in sport and exercise science, as well as competitive bodybuilding and Brazilian Jiu-Jitsu, has taken a critical stance. In a recent analysis, Dr. Mike dismantles Liver King’s claims, questioning both their scientific basis and practical application.
Decoding Liver King’s Ancestral Diet and Training
Liver King advocates for a diet rich in organ meats, bone marrow, and other foods he deems essential for primal nutrition. His approach emphasizes consuming the entire animal, from “nose to tail,” which he believes provides a comprehensive spectrum of nutrients vital for health.
However, Dr. Mike highlights the inconsistencies and impracticalities of such a diet in modern contexts. He points out that while organ meats do offer nutritional benefits, there is no scientific evidence supporting the necessity of consuming them exclusively or in such large quantities. Most nutrition experts agree that a balanced diet incorporating a variety of food groups is more effective and sustainable for long-term health.
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Moreover, Liver King’s diet ignores modern advances in nutrition science. Contemporary dietary guidelines are based on extensive research, showing that a diet rich in fruits, vegetables, lean proteins, and whole grains promotes overall health and prevents chronic diseases. The hyper-focus on organ meats and other primal foods might also lead to nutritional imbalances and deficiencies if not carefully managed.
Red meat is rich with Iron
The Truth About Liver King’s Training Regimen
Liver King’s training regimen is equally contentious. He promotes intense physical activities like carrying heavy loads over long distances and exposure to extreme cold as ways to enhance strength and resilience. These methods, while invoking a sense of primal toughness, are critiqued by Dr. Mike for their potential risks and limited effectiveness compared to more conventional exercise approaches.
Dr. Mike advocates for evidence-based training methods that prioritize progressive overload, compound movements, and structured rest periods. He argues that these methods not only build strength more efficiently but also reduce the risk of injury associated with extreme training practices. Compound movements like squats, deadlifts, and bench presses are foundational in building muscle and strength because they engage multiple muscle groups simultaneously, promoting functional fitness.
Additionally, the extreme elements of Liver King’s regimen, such as carrying heavy loads over long distances, can lead to overuse injuries and chronic pain. Modern exercise science emphasizes the importance of a balanced workout routine that includes cardiovascular, strength, flexibility, and mobility training to ensure holistic fitness and prevent injuries.
Epigenetics and the Misuse of Scientific Terms
Liver King often references epigenetics to justify his dietary and training choices. However, Dr. Mike clarifies that while epigenetics is a legitimate field of study, Liver King’s application of the term is misleading. Epigenetics refers to the study of how gene expression can be influenced by environmental factors, but it does not validate extreme dietary or training regimes as claimed by Liver King.
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The misuse of scientific terms like epigenetics can be misleading for individuals seeking genuine health advice. It’s crucial to understand that while lifestyle factors such as diet and exercise can influence gene expression, these effects are complex and cannot be simplified into blanket statements endorsing extreme behaviors. Reputable health and fitness advice should be grounded in robust scientific evidence, considering the multifaceted nature of human biology.
Shielding and Other Dubious Health Practices
Liver King advocates for shielding against modern environmental “dangers” like Wi-Fi and synthetic clothing, claiming they disrupt natural biological rhythms. Dr. Mike dismisses these claims, citing scientific consensus that these technologies pose no significant health risks when used appropriately.
The idea of shielding oneself from everyday modern conveniences is based more on fear-mongering than scientific reality. Research has shown that everyday exposure to Wi-Fi and synthetic clothing has minimal to no adverse effects on human health. Instead of focusing on these unfounded concerns, individuals should prioritize well-established health practices such as regular physical activity, balanced nutrition, adequate sleep, and stress management.
The Reality Behind the Persona
Beyond the controversies, Liver King’s persona raises questions about authenticity and credibility. Dr. Mike asserts that while Liver King’s message may resonate with some seeking alternative health approaches, his methods lack scientific rigor and may pose risks to followers’ health.
Moreover, the revelations about Liver King’s use of performance-enhancing drugs (PEDs) further undermine his claims of achieving his physique through natural and ancestral means. This discrepancy highlights the importance of transparency and honesty in the health and fitness industry. Aspiring to unrealistic standards set by individuals who do not disclose their use of PEDs can lead to disappointment, disillusionment, and potentially harmful behaviors in those trying to emulate them.
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In conclusion, the Liver King phenomenon serves as a cautionary tale in the fitness and health industry. While his charisma and unconventional approach may attract attention, consumers are urged to critically evaluate the scientific basis of health and fitness claims.
Dr. Mike’s analysis underscores the importance of evidence-based practices supported by peer-reviewed research. As consumers navigate the landscape of fitness influencers and health trends, skepticism and informed decision-making are crucial.
For those genuinely interested in improving their health and fitness, Dr. Mike recommends seeking guidance from certified professionals and relying on established principles of exercise science and nutrition.
In the end, the Liver King saga reminds us that while the allure of ancestral lifestyles and extreme fitness practices may be compelling, health decisions should always be grounded in scientific evidence and reasoned analysis.
Watch Dr. Mike’s full analysis on YouTube for a deeper dive into the controversy surrounding Liver King’s diet and training claims.
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