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.
Longevity is something of a buzzword right now, and the idea of living better for longer is undoubtedly appealing. Mobility is a key component of this.
By definition, mobility is the ability to move freely, something that tends to deteriorate as we age. But there are simple things we can do to maintain it.
One of them is “joint flossing”, a daily practice recommended by experienced coach and mobility specialist Darren Ellis.
“Mobility is a conflation of strength and flexibility,” he says. “I always used to believe that strength was the foundation of everything in exercise. But if you’re strong and you can’t move through a decent range of motion at certain joints, you’re still suffering.
“When you reach down to pick something up from the floor and it seems further away than it used to be, you suddenly realise how crucial mobility is.”
Below, Ellis explains how to use his three-minute joint flossing protocol to help ease stiff joints and improve your ability to move.
How to try joint flossing
The body works on a rough “use it or lose it” basis. If you rarely move a joint through its full range of motion, the tissues around it can become tight, stiff and sore. The natural remedy for this is gradually reintroducing movement in the affected areas.
“The easiest place to start when improving mobility is to get the joints moving more freely with some simple joint circles,” says Ellis. “I sometimes call it joint flossing because, firstly, you are flossing nutrients through the joint by promoting blood flow in this area, and secondly, it’s something you should do regularly.”
You start with neck circles then work your way down your body from your head to your toes, as shown in the video above – if something can move, you move it.
Ellis recommends doing five to 10 repetitions per body part, using a controlled tempo and a range of motion that feels safe and comfortable for you.
“There’s no need to force anything,” he says. “You’re just giving your body a chance to move again.”
Doing this consistently will improve your physical capacity and mobility, allowing you to return to other movements and exercises over time.
Read more: Five stretches you should be doing every day, according to a flexibility expert
The best pull-up bars are a great piece of exercise kit to have at home. Doorway-mounted models don’t take up much space, and some can even be left in place without causing any issues.
As far as exercises that hit all kinds of useful muscles in the upper body go, the pull-up is hard to beat. While they can be tough to perform at first, the technique itself is easy.
Even the most basic pull-up bars also give you access to a range of other exercises. Chin-ups, leg and knee raises, and dead hangs are all brilliant for muscle-building, mobility, and grip strength.
In this guide, we’ve looked at a range of different options. Most of the best pull-up bars available these days are doorframe-mounted as they’re simple to fit and remove, and don’t require you to drill into your woodwork, but we’ve also picked out a telescopic model and a freestanding option.
Best pull-up bar overall
(Image credit: Harry Bullmore)
The DMoose Dooway Pull-Up Bar is a very robust piece of kit. It’s well-made and feels rock solid when in use – unlike some cheaper doorway-mounted models which can flex.
There are four hand positions so you can work on your lats, back, and chest from different positions. We hung gymnastic rings from the bar which worked well, and there’s an eyelet designed for attaching ‘sling trainers’ (such as the TRX) for even more workout options.
Silicone pads are fitted to the areas that come in contact with door frame woodwork to guard against marks. They also help keep the bar locked in place.
It’s easy to remove and refit the bar from the doorframe and there’s no need for any drilling. The only downsides are that the DMoose bar is quite chunky, so it’s not the easiest to store. It also requires a fair bit of assembly out of the box before you can use it.
Best budget pull-up bar
(Image credit: Ally Peaks)
If you’re after a doorway hook pull-up bar but want to keep the cost down, this Ally Peaks model is a great option.
As you’d expect from a budget-conscious option, it does require a fair bit of assembly out of the box. But once built, you have a versatile piece of training equipment that’s easy to fit and remove from your doorway.
Like most doorway models, the Ally Peaks pull-up bar hooks on to the top of the frame inside your doorway, with another bar that presses against the outside to hold it in place. There’s a little flex when working out vigorously, but the unit itself stays firmly in place.
Three grip positions enable you to vary your pull-ups and chin-ups. You can also use the bar for performing push-ups and dips on the floor. Ally Peaks also offer options that come with resistance bands and handles enabling you to do seated rows too.
Best telescopic pull-up bar
(Image credit: Sportneer)
The advantages of a telescopic pull-up bar are that it doesn’t need to be removed to close the door, and it’s easy to store should you decide to take it down.
Sportneer’s Pull-Up Bar is a great option. To fit, loosen the locking rings at either end and rotate the central section to extend the telescopic end sections into place. Use the built-in spirit level at either end to get the bar straight, check the rotatable central section is tight, do up the lockrings, and you’re all set.
There’s zero flex in this bar and, unlike doorway hook models, you have a wide area in which to play your hands for grip positions that suit you best. You also have the option of fitting the door at different heights, enabling you to expand its use beyond pull-ups.
Maximum load is 440lb / 200kg, but this is only when the bar is minimally extended, and the load limit drops significantly to 165lb / 75kg at full extension. Be sure to measure your doorway and check the weight limit for your door width (see the chart on Amazon) before you buy.
Best foldable pull-up bar
(Image credit: Kakiclay)
Kakiclay produces three different pull-up bars, but this foldable one is a great option as it folds flat for storage when not in use. It hooks into place above a door frame and provides a solid base for pull-ups and chin-ups.
Padded grips enable users to train on the bar using three different hand positions. Also supplied are a pair of suspension straps with handles. Attaching the straps to the bar gives you access to even more pulling and pushing exercises – rows, push-ups and more.
Like most hook-style bars, the Kakiclay model can also be used on the floor for enhanced push-ups, dips and other exercises.
Some reviewers reported that the Kakiclay bars damaged their door frames, so the latest versions come with protective silicone pads on the areas that come in contact with the frame.
Best freestanding pull-up station
(Image credit: Sportsroyals)
Sportsroyals’ Power Tower is a well-regarded option for doing all kinds of exercises as well as pull-ups. With a footprint of 41.2in (104.6cm) by 39.7in (96.2cm), it’s the kind of pull-up station likely better suited to a garage or dedicated home gym, than a living room.
The pull-up bar height is adjustable and is designed to suit users from 4ft 8in to 6ft 6in tall. In addition to pull-ups, the Power Tower is ideal for doing dips, while forearm pads and a back pad with an adjustable position also mean it’s great for leg raises too – a brilliant exercise for hitting your core.
As well as needing a fair bit of space, the Sportsroyals Power Tower also needs to be assembled before use. The process is straightforward if you’re familiar with such things, but can take a bit of time.
Frequently asked questions
Do I need solid walls to use a doorway mounted pull-up bar?
Unfortunately yes. We definitely recommend using doorway-mounted pull-up bars with solid walls only. While it may seem like a wooden doorframe is enough to support the bar with your weight on, stud walls can struggle with the load which can result in damage. In extreme cases, the wall can fail around the doorway, causing the pull-up bar to come loose which could result in serious injury.
Are pull-ups good exercises?
Most definitely, they target a range of useful muscles. Primarily, pull-ups hit your lats (latissimus dorsi) and other back muscles, as well as your biceps and arm muscles. To a lesser extend they work your shoulders, chest, forearms and grip, so are great for strengthening much of your upper body.
What exercises can I do on a pull-up bar?
As well as pull-ups, you can also perform chin-ups by switching your grip to the other side of the bar. Dead hangs are also great for your shoulder health and building up grip strength, and you can also do leg or knee raises to work your core.
By attaching gymnastic rings and straps to your bar, you can perform inverted rows, ring push-ups, dips and much more.
Most doorway hook pull-up bars can be used on the floor too. This allows you to do enhanced push-ups, dips and possibly assisted sit-ups – depending on the model you have.
How can I make pull-ups easier?
If you struggle with full pull-ups, one option is to attach a resistance band to the bar and then stretch out the band by stepping onto it with your feet. As the band contracts, it will give you some assistance. Thicker bands will give more lift.
Another method is to use a step to get into the top of a pull-up and work on slowly lowering yourself down. This will help you build the strength you need to start pulling yourself into full pull-ups.
Like push-ups, pull-ups are one of those exercises that can be tough at first, but if you stick with them, they will get easier in a relatively short space of time.
A new study suggests that exercising at times that match whether someone is naturally a morning or evening person could reduce their risk of heart problems.
Researchers in Britain and Pakistan determined the chronotypes of 150 people aged between 40 to 60 through questionnaires and 48-hour core body temperature measurements.
Chronotype refers to the tendency to be naturally more active or wakeful at a particular period of the day.
All participants in the study – which was published in the journal Open Heart – had at least one cardiovascular risk factor, such as high blood pressure, obesity or physical inactivity, and were randomly assign-ed to exercise at times that either aligned with their chronotype or did not.
Workouts were scheduled either in the morning (8am-11am) or evening (6pm-9pm).
Out of the group, 134 participants completed all 60 exercise sessions.
Over 12 weeks, the study found that both the matched and mismatched groups show-ed improvements in heart risk factors, aerobic fitness and sleep quality.
However, it discovered that those who exercised in alignment with their chronotype experienced greater reductions in blood pressure.
They also demonstrated better improvements in measures such as heart rate, aerobic capacity and sleep quality, compared to those whose exercise timing did not match their natural preferences.
In light of these findings, we spoke to Nuffield Health personal training lead Sam Quinn in Britain, to find out whether or not he thinks we should all sync our exercise with our chronotype.
What are the main categories of chronotypes?
Chronotypes are often simplified into “morning larks” (early birds) and “night owls” (evening types).
“Morning people or early risers are people who find that their energy levels are optimal first thing in the morning and often find that they are more productive during the first part of the day,” says Quinn.
“Whereas, a night owl, or someone who is more of a night person, would be someone whose energy levels are optimal later in the day or the evening.
“These are generally people who like to stay up late and maybe into the early hours in the morning.”
What are some benefits of trying to sync exercise with your chronotype?
“The main benefit is that it can help you stay consistent with your exercise,” says Quinn.
“We’ve all got busy lives and everyone’s got different preferences, but the best programme is going to be the one that you’re going to be able to stick to.
“For example, if you set a workout programme where you have to go to the gym at eight o’clock in the morning and you’re a night person, you might fail before you’ve even started.
“However, if you select a time which is more suited to your preferred time of day and your body clock, where you feel more energised and it works better for your schedule, you’re going to be much more consistent and much more likely to achieve your goals, whether that’s improving your mental health, an aesthetic goal or a performance-related goal.”
Are there any signs that might indicate someone is working out at the “wrong” time of day?
“I think the main physical signs to look out for are to do with energy levels and performance,” says Quinn.
“For example, someone’s output might be affected.
“They might be struggling to train that day, are not turning up consistently and are struggling to hit their designated reps or loads, therefore might not be able to accomplish their physical goals in the gym.
“Also, sometimes, people look visibly deflated.
“Their energy levels are depleted, they’re looking lethargic and might not be engaging with conversation.
If someone is feeling lethargic and tired, they’re not going to get the most out of their session and they’re not going to enjoy it.”
What other factors might affect your energy levels during workouts?
The quantity and quality of your sleep can have a big impact on your energy levels during a workout.
“If you’re training regularly, but you’re not sleeping and recovering adequately, you’re not going to be energised and are not going to be able to perform at your best during your workouts,” highlights Quinn.
Stress can also sabotage your workouts.
“I would say that lifestyle-related stress is one of the biggest factors that impacts people’s energy levels, focus, motivation and frequency of workouts,” he adds.
“When people come in to train, they might vent about their work-related stress and might only get through 50% of the work that was planned for that session.
“So, stress can be a really big obstacle.”
Fuelling yourself adequately is also key.
“Make sure that you’re recovering appropriately from your workouts with the correct nutrition and are fuelling yourself appropriately, depending on what your goal is,” says Quinn.
ALSO READ: Here’s the proper way to fill your ‘tank’ for exercise
“Try to educate yourself on these variables that are going to impact your goals – such as your sleep, nutrition, hydration and recovery – so that you can utilise all of this to help you to achieve your long-term goals.”
How can someone figure out what their chronotype is and find a routine that works for them?
“Many people think they are a morning person or have read that the best time of day to train is the morning, but when they train in the morning they feel tired and lethargic,” says Quinn.
“Some people also don’t sleep as well because they’re anticipating trying to get into the gym in the morning.
“I find that many people want to be a morning person, but actually train much better in the afternoon or the evening, when they’ve had a couple of extra hours of sleep.”
Sometimes finding a routine that works for you takes a bit of time.
“Finding the right time to train and exercise can take a bit of trial and error, and can sometimes take quite a long time to figure out,” he says.
“Be flexible and try a few different times to see what’s optimal for you, what works with your lifestyle and what is going to enable you to be consistent over time.”
When figuring this out, listening to how your body and mind feels can help guide you.
“I regularly have to communicate with my clients and ask them, ‘How are you feeling? Is this the most suitable time for you?’” he adds.
Most importantly, Quinn reminds people to choose a type of activity that they actually enjoy and will stick to.
“Find out what type of exercise you actually enjoy and that you are going to be consistent with,” he recommends.
“It doesn’t have to be strength training – it could be a dance class or yoga or endurance running.” – By Camilla Foster/PA Media/dpa
ALSO READ: Figuring out the best time to exercise
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