Fitness
How much exercise should you do to protect your heart | The Jerusalem Post
Physical activity saves lives, but now it turns out there’s a “precise dosage” at which it becomes especially effective in preventing heart disease.
Exercising is key to longevity; it’s been associated with everything from improved cardiovascular health to increased strength to a longer life. But there’s one exercise, in particular, that a doctor says women over 50 should add to their routine.
Meet the expert: Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People
Daily strength workouts may help boost all aspects of life, Steven Bowers, D.O., board-certified family physician and author of Secrets of the World’s Healthiest People, previously told Prevention. Physical fitness makes functional tasks like carrying grocery bags from the car, opening jars, and lifting heavy items easier.
There are plenty of moves to try, but Dr. Bowers says the one that should get top billing in your routine is the plank.
While planks challenge your whole body, they’re particularly great for strengthening your core. “Core muscle fibers tend to shrink and become less supple as we age, which can put more strain on your back,” he previously said. Having a strong core is important for balance and stability, and it can help you go about your day with more ease.
Wondering how long to hold a plank, and the proper form? First, place your forearms on the floor. Your elbows should be right below your shoulders, and your arms should be parallel—not turning in or out. Your feet should also be shoulder-width apart. Press your hands and toes into a mat on the ground, lifting your body, squeezing your glutes and quads for support. Your body should create one straight line from head to toe. Don’t lock your knees or arch your back, and keep your neck straight by looking slightly in front of you.
Hold this position for 20 seconds. “As you get more comfortable and your core gets stronger, hold the plank for as long as possible without sacrificing form or breath,” Dr. Bowers noted. It’s that simple! Whether you’re a pro or want to test your plank skills, adding the simple move to your routine may be what your core has been waiting for.
Shin splints are one of those nagging aches and pains most runners encounter at some point in their training—but that doesn’t mean you should just grin and bear it.
“We see it all the time in the clinic,” osteopath and clinical lead at The Livewell Clinic, Danny Sayandan tells Fit&Well.
Common themes, he says, are runners in worn-out shoes, heel striking instead of landing midfoot, or overstriding.
“It’s often linked to the least stretched muscle in the body—your calves—and most neglected muscle—the tibialis anterior—found on the front of the shin,” says Sayandan.
When they’re tight or undertrained, the impact of every footstrike gets pushed straight into the shins, triggering a dull ache down the front or inside of your shins.
The solution? Add these five exercises from Sayandan to your weekly workouts to stretch and strengthen these often overlooked muscles.
5 exercises to try if you get shin pain when running
1. Toe raise
Toe Raises – Ask Doctor Jo – YouTube
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Sets: 2 Reps: 12-15 each side
Why: Lifting your toes strengthens the front of your shin.
How:
- Stand with your feet hip-width apart.
- Lift your toes.
- Hold for two seconds.
- Lower your toes to the start.
2. Calf raise
Sets: 2 Reps: 12-15
Why: Build strength and endurance in the lower legs.
How:
- Stand with your feet together.
- Lift your heels to rise onto your toes and the balls of your feet.
- Pause, then lower slowly.
You can also perform these with your heels off a step (as in the video above), lowering your heels below the step to add a stretch to your calves.
As you get stronger, progress to single-leg calf raises, then begin to add weight with a dumbbell or kettlebell held in one hand.
3. Soleus wall hold
Sets: 2 Reps: 12-15 / Time: 30sec
Why: This bent-knee heel raise targets the deep-lying soleus muscle in your calves.
How:
- Stand with your feet hip-width apart, holding a bannister or other sturdy anchor point for support (an alternative is to rest your back on a wall, as in the video above).
- Bend your knees and push your hips back to lower into a squat, with your knees bent at 90˚.
- Hold this position and either perform 12-15 calf raises (see above), or rise up onto the balls of your feet and hold for 30 seconds.
4. Tibialis stretch
Anterior Tibialis Stretch Kneeling – Ask Doctor Jo – YouTube
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Sets: 2 Reps: 8-10
Why: This is a gentle stretch for the muscles in the front of the shin.
How:
- Kneel with your feet together, sitting on your heels with your hands or forearms on the floor to help control the load through your ankles.
- Push through your hands or forearms and carefully lift your knees to increase the stretch in the front of your shins.
- Hold for a few seconds, then lower.
Rather than an exercise, try to practice this continuously—and certainly as you move from exercise to exercise in this workout. Concentrate on landing softly through your midfoot to retrain your gait and reduce impact through your heel, ankle, calves and shins.
Just because an exercise is considered a ‘classic’ or everyone on the gym floor is doing it, doesn’t necessarily mean it’s the best for muscle growth. While there are lots of exercises out there that are effective for hypertrophy, there are some that are arguably ever so slightly better, due to the fact that they’re easier to progressively overload, or are more convenient, time-wise.
If you’ve started to hit a plateau in your training or feel your gains have been somewhat minimal, then it may be time to switchup your programme. Exercise Researcher, Dr. Pak Androulakis-Korakakis, has shared five exercises in a recent YouTube video, that he’s stopped doing for muscle growth, and some smart swaps you can try instead to unlock better (and hopefully bigger) results…
Barbell back squat
(Image credit: Getty Images)
The barbell back squat is hailed as the king of lower body exercises – like, if you don’t do it, who are you? But is it best for honing in on your quads? Dr. Pak would disagree. “Barbell squatting, in my opinion, is not the most time-efficient way to blast your legs, and can feel ‘meh’ given that it overloads your spine.” It’s also not the safest exercise to go all out to failure on.
Try swapping to: barbell front squat or leg press machine
For those who love barbell work, but don’t look forward to back squatting, Dr. Pak recommends trying the front squat. His reasonings: you’ll use less weight (so it’s less of a pain to set up), and using an anterior load can increase knee flexion so that you can sink deeper into the squat, meaning a bigger stretch on the quads. For those who want to sack off the barbell altogether, try the leg press. “Exact same movement pattern as the squat, without the actual loading. Minimal setup required, easy to fail safely,” he says.
Barbell bench press
(Image credit: Getty Images)
Another classic strength exercise and a staple in Arnie’s chest routine back in his heyday. However, the bench press isn’t always freely available and, although it absolutely encourages chest hypertrophy, some people do find it uncomfortable to perform. “For me, I often felt it in my shoulders, and it bothered me from session to session,” says Dr. Pak. “It can also be a bit annoying that you need a spotter if you want to push hard.”
Try swapping to: machine chest press
“It’s super easy to set up, allows me to train close to failure without the mental load of being trapped under a barbell, and you can adjust the incline, the grip – it’s very versatile.” Don’t have access to this machine? Dr. Pak also says the dumbbell chest press is a fantastic option, as it gives you more range of motion and you can target different areas of the chest, depending on the position of your weight bench. No dumbbells? Deficit push-ups and dips are his bodyweight alternatives.
Bent-over barbell rows
(Image credit: Shutterstock)
When a wide thick back is the goal, everyone immediately thinks ‘bent-over barbell rows’. Yes – a great exercise, but Dr. Pak says it isn’t without its terms and conditions. “Bent-over barbell rows absolutely torch your lower back, especially if you’re pushing heavy weights and close to failure. While that’s not inherently bad, it becomes a bit of a problem, sometimes, and it can be annoying when you’re trying to bias certain parts of your back.”
Try swapping to: bent-over dumbbell row
“I’m able to get more range of motion, have a bit more control, be able to be a bit more versatile with my grip, and in general, it’s a very versatile exercise that only requires you to grab the dumbbells, bend over and do them.” Dr. Pak also adds it’s a great exercise to superset with a chest exercise (think dumbbell press press above), ideal if you’re tight for time and need a workout you can get done sharpish. “A better bang for your buck option,” he says.
Leg extension machine
(Image credit: Getty Images)
We know what you’re thinking ‘What! But leg extensions are brilliant for hypertrophy – no setup required, easy to push to failure…’. All correct, and Dr. Pak says he still does these from time to time, by the way. However, there is a bodyweight exercise that he currently prefers…
Try swapping to: sissy squats
“Not only are they effective at torching the rec fem (rectus femoris, the long muscle that runs down the front of your thigh), but they’re also easy to superset with leg curls, which makes them a killer combo for busy hypertrophy sessions,” says Dr. Pak. This is a tough bodyweight exercise in general, but if you are able to nail it for reps, Dr. Pak suggests increasing the difficulty by slowing down the tempo, increasing your range of motion (so going lower) and, we’ll throw our two pence in, you can also add a weight belt.
Dumbbell skullcrushers
(Image credit: Getty Images)
We all know that if you want bigger arms, the triceps will need a significant amount of attention (not just the biceps), because they make up the majority of our upper arm. But Dr. Pak says he’s stopped doing skullcrushers altogether. “Don’t get me wrong they train the longhead of the triceps, and they’re simple to set up, and also quite hardcore when you do them right. That said, after a while, they started to bother my elbows a little bit more on high rep sets.” If you experience something similar, here’s what you can try instead…
Try swapping to: skullovers
This is a hybrid between a skullcrusher and a dumbbell pullover. “You’re still blasting the triceps, but the movement feels a bit more natural and the stretch at the bottom is a bit smoother. They also feel a bit easier to control through the full range of motion, and I find that I can get closer to failure without things feeling off with my elbows,” he says. Obviously, if skullcrushers don’t bother your elbows, keep doing them, or give these a go if you want to try something different.
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