I have all the time hated train. Sport all the time appeared the proper storm of struggling and tedium. For an “unco” child like me, there would all the time be one thing extra rewarding than chasing a ball round a discipline. Studying. Watching TV. Listening to music. Staring into house. As an grownup, I solely excelled at endurance recreation – performing sleep deprivation and alcohol consumption to an Olympic normal.
There have been individuals who exercised, I knew this. Individuals who appeared to get pleasure from it, little question jacked up on endorphins and Powerade. Smug folks. These weren’t my folks. My folks have been bar hoppers, gig goers and movie obsessives. Nocturnal folks who had as many phrases for hangovers as others have for snow. Sundays weren’t for working round parks, however sleeping in, fried breakfasts and malingering by way of the double characteristic at St Kilda’s Astor theatre.
And but, this Sunday morning, like virtually each Sunday morning for the previous two and a half years, I voluntarily ran a brisk 5km round my neighbourhood, whereas the children cycled behind, grumbling concerning the hills. You could ask your self: how did I get right here?
I began working through the nice second Melbourne lockdown, after my spouse found the NHS’s Sofa to 5K app. These have been determined occasions. We have been solely allowed out of the home for an hour a day. Additionally, I used to be conscious that the heavy sourdough behavior I’d picked up through the first lockdown was main me in direction of an pressing wardrobe upheaval.
The app allowed me to take heed to my very own music (a playlist of movie scores I dubbed “You’re a giant man, however you’re out of form”) whereas BBC DJ Jo Whiley popped up every so often to inform me to begin or cease or to vow me that, sooner or later, I too would love working.
That day has by no means arrived.
Beginning was torture. It was a bitter winter. It rained quite a bit. Operating for 90 seconds felt like climbing Everest. The thought of working for half-hour felt like climbing to the moon – full with complete lack of oxygen. It’s not a love of working that has saved me going, however the visceral reminiscence of precisely how painful these early mornings have been.
What I’ve realised since is that the present of health isn’t to make train pleasurable, however to make unattainable issues achievable. To rework your physique from impediment to enabler. My physique quickly went from a heavy factor I dragged round Albert Park Lake to one thing that bounced alongside by itself (even when it nonetheless made a worrying wheezing noise). That sourdough ballast got here away with shocking ease, partly as a result of working was so dreadful that I began heavy meals and couldn’t bear the considered carrying it across the monitor.
Because the novelty of working wore off, I realized to jettison the apps – these instruments that try to gamify train. Strava was helpful after I began, serving to guarantee I used to be working far and quick sufficient, however I realised its relentless comparisons have been taking away what little enjoyable there was. I’d slightly die than set foot in a fitness center or recruit a private coach, but right here I used to be utilizing an app that was attempting to make a solo pursuit into one thing aggressive or performative.
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If there’s one thing I like about working – it’s a brief checklist – it’s that it requires no expertise or specialised tools.
You don’t have to recruit a crew or be anyplace on the identical time each week. All you want is half an hour and a pair of affordable sneakers. Over time, I’ve even stopped listening to music and depart my cellphone at residence. I not need to be distracted from how terrible working is. I’ve realized to work with my physique as a substitute of in opposition to it, to take heed to my breath and know whether or not to push myself or ease off.
In an age of digital detachment, the place our avatars – and our identities – usually really feel extra actual than our bodily selves, there’s a liberation to really being in your physique. To be breath and blood and muscle. I take the children with me on Sundays as a result of I would like them to be taught that ahead of I did – and to be taught that train doesn’t need to imply winners or losers, however can carry a form of freedom.
I additionally need them to be taught that you just don’t have to love train to maintain doing it. Sure, it feels good to be match and to have the ability to belief your physique. Sure, it’s been good for my psychological well being. Throughout a very demanding week, I not too long ago discovered myself squeezing in an additional run, with out actually realizing why.
These are causes to proceed. However I don’t assume the principle advantages of working – psychological or in any other case – actually have something to do with working itself. It’s not remotely meditative. Most of my pondering is “oh God, that is terrible” or little ear worm snippets of half-remembered songs.
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Actually, it isn’t the factor itself that issues, however the awfulness of the factor. That magic “coming to like train” has by no means arrived, however I’ve come to grasp what counts is I do it anyway. I feel usually of a phrase utilized by creator Tegan Bennett Daylight – the issue is the purpose. That sums up working for me. Studying I can do one thing I hate thrice per week has been the actual boon. That and the smugness, clearly.
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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Pros and Cons of Following the Paleo Diet While Working Out
Eating for Wellbeing: Can a Diet Change Improve Your Health?
What Happens to Your Body if You Only Eat Meat for 30 Days?
A PT has shared her ultimate summer arm workout – and there’s not a dumbbell in sight.
If lugging weights around the gym for the sake of sculpted guns isn’t for you, then don’t sweat it – just five equipment free exercises are enough to tone up those biceps and triceps.
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Want sculpted arms this summer? Look no furtherCredit: Chloe Thomas
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PT Chloe Thomas revealed how to strengthen your arms in five moves, no equipment neededCredit: Chloe Thomas
And what’s more, you can do them from the comfort of your own home – or hotel room, if you’re jetting off for the holidays.
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Personal trainer and women’s health and mindset coach Chloe Thomas put together a circuit of five exercises guaranteed to have your arms burning.
The PT – who goes under the name Chloe Inspires Coaching – recommended you do the circuit two or three times a week for best results.
“Aim for three rounds, with 30 seconds rest between each exercise,” she said.
Read more on arm workouts
Chloe advised you take 90 seconds of rest between each circuit.
And if you’re feeling brave – and looking for an extra burn – why not attempt doing the circuit four times over?
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Your arms might feel sore afterwards – but they’ll certainly look fabulous.
Just make sure you warm up first to avoid injury, the PT said.
Chloe noted: “No exercise can spot reduce body fat; this is a myth and not possible.
“These exercises will increase strength and muscle mass.
PT reveals quick at-home Pilates workout to strengthen your core and blast your lower abs
“To reduce body fat you need to be eating in a caloric deficit and eating healthy, minimally processed foods.
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“If you want to build muscle in your arms or core you need to make sure you are eating adequate protein each day.”
Roll out your mat, make sure you have a chair nearby, and let’s get started.
1. Diamond press ups
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Start off kneeling as a beginner and then progress to plankingCredit: Chloe Thomas
Begin by kneeling on all fours with your hands under your chest, forming a diamond shape with your thumbs and index fingers.
Lower your body by bending your elbows, keeping them close to your sides – make sure you’re not flaring them out.
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Lower until your chest is just above the ground and then push back up to the starting position.
Aim to do 10-12 reps of this exercise.
Beginners should start this exercise kneeling, but you can progress to full body press ups once you’re feeling confident, with no knees on the floor.
Simply get into a plank position and do the same sequence of movements.
2. Plank to shoulder taps
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Start in plank and tap each shoulder while keeping your hips steadyCredit: Chloe Thomas
Begin in a plank position with your hands under your shoulders and your body in a straight line.
Lift your right hand and tap your left shoulder.
The aim is to try and avoid moving your hips, so keeping your core tight will help with this.
Put your right hand to the floor and do the same with your left hand tapping your right shoulder.
Repeat this 10 to 12 times on each side.
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3. Pike Push ups
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Start on your knees to make think exercise easier or pop your feet on a sofa chair to up the anteCredit: Chloe Thomas
If you think you’re going to get a nice stretch out of this downward dog, think again!
Assume the position, with your hips raised and your hands and feet on the ground.
Next, bend your elbows to lower your head towards the ground.
The 5 best exercises to zap belly fat fast
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Agonising sit ups aren’t the only way to blast belly fat.
London-based personal trainer Will Duru shared five exercises to get a trimmer tummy this summer.
1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
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Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
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3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn’t sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a ‘running’ pace.
Do four sets, 40 seconds each.
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4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend your arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
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Lie on the floor, bend your knees and place the soles of your feet together so your legs are ‘butterflying’ out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
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Lower until your head is just above the ground, before pushing back up to the starting position.
Aim to do between five and eight reps.
To make this easier start on your knees and move to your feet.
But if you’re finding it too easy, pop your feet onto a sofa or chair.
4. Chair Dips
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Grip the edge of a chair and slide yourself off it, lowering your bum towards the floorCredit: Chloe Thomas
Sit on the edge of a sturdy chair, with your hands gripping the edge next to your hips.
Slide yourself off the chair and lower your body by bending your elbows.
Lower until your elbows are at about 90 degrees, before pushing back up to the starting position.
Do 10-12 reps.
To make this harder, move your legs further away from the chair.
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5. One armed press ups
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Place on hand down next to you and extend the other one out sidewaysCredit: Chloe Thomas
Begin in a kneeling position with your knees just behind your hips.
Place one hand next to you on the mat and splay the other arm out, with your palm on the floor.
Lower until your chest is just above the ground. Push back up to the starting position.
Do five to eight reps and perform the exercise on the other arm.
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As this gets easier you can go to full plank position, not using your knees.
