Fitness

Legacy Champions Conquered the 2024 Rogue Invitational

Published

11 hours ago

November 12, 2024

Legacy Champions Conquered the 2024 Rogue Invitational

The Rogue Invitational went international this year, taking the strength sports competition extravaganza from U.S. soil overseas to Aberdeen, Scotland. The contest, which took place from November 8 to 10, saw athletes from around the globe in different disciplines don kilts and test their fitness and fortitude in what has become one of the premier events for both CrossFit and strongman in its sixth year. Organisers took full advantage of the locale and its legacy in the strength world, staging traditional Highland Games events alongside more contemporary Strongman and functional fitness fare.

The CrossFit podium was filled with familiar faces in both the men’s and women’s divisions. CrossFit Games 2023 champ Jeffrey Adler of Canada won the men’s side with consistently strong performances, placing outside the top five in only two of the eight events and winning one outright, a brutal combo of wall walks and back squats dubbed “Braveheart.” He was joined in the winner’s circle by countryman Brent Fikowski (who recently announced his retirement, making the Invitational his final event) in second and US competitor Jayson Hopper in third.

Tia-Clair Toomey-Orr added yet another championship to her long list of accolades on the women’s side in a dominant performance. The Australian CrossFit GOAT won her fourth Rogue Invitational by sweeping the first four events, then finishing outside the top two in only one of the others. She was followed by 2023 CrossFit Games winner Laura Horvath of Hungary, who won each of the events that Toomey-Orr did not, and American athlete Arielle Loewen in third.

The Strongman competition featured a tight contest between two titans of the sport. Canada’s Mitchell Hooper took his second Invitational title, edging out Iceland’s Hafthor Björnsson, who returned to Strongman in 2023 after an early retirement and a few years spent focused on boxing and powerlifting. Björnsson won two individual events (including the deadlift ladder, his specialty) to Mitchell’s single victory (in the Yoke Escalator, a brutal sprint/lift combo race), but Mitchell posted strong finishes across the board, coming in second in every other event but one, which he finished third. Scotsman Tom Stoltman, the reigning and three-time World’s Strongest Man winner competing on his home turf, finished the event in third place to round out the podium.

Brett Williams, NASM-CPT, PES, a senior editor at Men’s Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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Fitness

Fitness World Canada and Turning Point Recovery Launch Free Exercise Classes to Support Addiction Recovery in Vancouver

Published

3 hours ago

November 12, 2024

Press Room

Fitness World Canada and Turning Point Recovery Launch Free Exercise Classes to Support Addiction Recovery in Vancouver

The four-week-long pilot program in November is a continuation of Fitness World’s Active Community Initiative, bringing accessible fitness opportunities to local underserved communities.

VANCOUVER, Canada, Nov. 12, 2024 (GLOBE NEWSWIRE) — Fitness World Canada and Turning Point Recovery Society have partnered to provide a month-long series of free exercise classes for individuals recovering from addiction. Starting November 5th, residents of Turning Point Recovery’s Vancouver location can participate in four weekly fitness classes hosted at the Fitness World Cambie club, creating a supportive space to boost physical and mental health as a part of their journey to recovery.

Regular and safe exercise plays a vital role in supporting addiction recovery. Studies show physical movement can effectively increase abstinence from alcohol and illicit drugs. This is because fitness has been proven to ease withdrawal and depression symptoms, which are often one of the leading challenges that hinder a full recovery from substance addictions. Incorporating regular fitness into addiction recovery programs offers a holistic approach that enhances both physical and mental well-being, effectively supporting individuals in their journey toward sobriety.

Each 45-minute class features a circuit-style workout that includes a range of adaptable exercises suitable for all the varying fitness levels within the group. The sessions, held in a private, dedicated space, offer participants access to specialized equipment and facilities typically unavailable to them. This setting provides a safe, judgment-free environment, where they can experience the physical and emotional rewards of exercise.

“Turning Point Recovery Society is very happy to have partnered with Fitness World to provide free exercise classes for the residents at our Vancouver location,” said Rune Mikkelsen, Director of Operations with Turning Point Recovery Society. “Exercise aligns with the counselling and group work we facilitate in-house, creating a holistic approach to our recovery programs.”

This partnership marks the third community organization that Fitness World has collaborated with in 2024 to grow its Active Community Initiative- a program dedicated to creating accessible fitness opportunities within marginalized groups. By partnering with local community leaders, including Retirement Concepts and Covenant House Vancouver, Fitness World has successfully delivered exercise programs for vulnerable youth and elderly who face significant barriers to regular physical movement.

“Our Active Community Initiative is designed to make fitness accessible to everyone, and we’re proud to help create an empowering space for Vancouver’s recovery community,” said Chris Smith, President and CEO of Fitness World. “This partnership with Turning Point Recovery Society reflects our commitment to meaningful wellness support across BC, and we look forward to helping participants build resilience through physical and mental health.”

Fitness World and Turning Point Recovery’s partnership is grounded in the two organizations’ shared commitment to improving the lives of British Columbians. Both partners are keen to explore a continued collaboration in the future to accelerate the impact of the Active Community Initiative.

About Fitness World Canada:

Fitness World is a high-value, low-cost gym with 16 locations across the Lower Mainland. Committed to helping people reach their fitness goals, Fitness World offers inclusive spaces, state-of-the-art equipment, personalized programs, and numerous amenities starting at just $9.99 bi-weekly. Visit fitnessworld.ca for more information.

About Turning Point Recovery:

At Turning Point, its evidence-based approach to addiction recovery goes beyond abstinence. They understand that recovery involves addressing the underlying causes of addiction, which often stem from mental health challenges, past traumas, and developmental legacies. Recovery is a comprehensive process that requires more than just stopping substance use; it requires healing from the root causes of addiction, which are almost universally linked to unresolved mental health issues and experiences of trauma or childhood adversity. Turning Point helps individuals build a foundation for lasting recovery and personal growth by addressing these underlying factors.

Contact:

Yulu Public Relations

[email protected]

+1.604.558.1656

Fitness

Exercises with dumbbells: 8 best moves to tone arms

Published

18 hours ago

November 12, 2024

Press Room

Exercises with dumbbells: 8 best moves to tone arms

Strengthen and tone your arms to perform daily activities with ease. All you have to do is incorporate these arm exercises with dumbbells in your workout routine.

Toning your arms may be one of your aesthetic goals. But you should not aim to have toned and strong arms just because they look good. They are essential in making daily tasks like lifting and carrying things easier. Even reaching the top shelf needs the help of well-defined arms. To gain them, you need to sweat it out. If you already have a fitness routine, add arm exercises with dumbbells to it. At most gyms, you will find many fixed dumbbells of varying weights. If working out at home is more your style then go for adjustable dumbbells. Having this type of dumbbell means you can add or remove the weighted plates as per your requirement.

Arm exercises with dumbbells: How it helps?

Maintaining arm strength and keeping them toned become increasingly important as we age. “Starting around age 35, muscle endurance and strength naturally begin to decline by about 1 percent each year. This gradual loss of muscle can result in decreased endurance, strength, limited range of motion and a higher risk of injury,” says physiotherapist and fitness expert Dr Aijaz Ashai.

Use dumbbells while doing arm exercises. Image courtesy: Adobe Stock

To build and maintain muscle mass as well as strength, the US Centers for Disease Control and Prevention recommends two days of muscle-strengthening activities every week. “Doing arm exercises can preserve strength, promote healthy movements, improve balance, and prevent injuries,” says the expert.

Dumbbells are a versatile tool for strengthening and toning arms. During a 2020 study published in Frontiers, dumbbell exercises led to a high level of muscle activation in the upper arm of participants. Here’s how dumbbells help build strong and toned arms:

8 effective arm exercises with dumbbells

1. Bicep curl

To do bicep curl that targets biceps, stand with dumbbells at your sides, with your palms facing forward.
Curl the dumbbells up towards your shoulders.
Lower them down slowly.

2. Hammer curl

Hold the dumbbells with your palms facing one another.
Bend your elbow to lift the weights targeting your forearms and biceps, and neutralise your wrists.
Bring them down after a few seconds.

3. Tricep kickback

Hold dumbbells in your hand with your palms facing each other, and keeping your knees little bent.
Maintain a straight spine as you hinge forward at your waist.
Bring your chest almost parallel to the ground.
Keep your upper arms closer to your body with your head in line with your straight spine.
Engage your triceps by keeping your elbows straight.
Keep your upper arms still, and move just your forearms.
Pause then return the weights to the first step.

4. Military press

Make sure your palms are facing forward, as you hold a dumbbell above each shoulder.
Press the dumbbells up, with the weights above your head, and your elbows bent a little bit.
Hold the equipment above your head for a moment.
Slowly lower the dumbbells back.

5. Lateral raise

Stand with two dumbbells at your sides to target your shoulders.
Raise your arms to shoulder height, where they form a “T” shape.
Lower back to starting position very slowly.

6. Front raise

Hold dumbbells in front of your thighs, and your palms facing down.
Raise one dumbbell straight in front up to shoulder height.
Follow the same steps using the other dumbbell then lower down.

7. Concentration curl

Sit with dumbbells in each hand. Place the elbow of your arm you are holding the dumbbell onto on the inner thigh of your other leg.
Focusing on your biceps, curl up and down on the dumbbell.
Lean forward with dumbbells, and bend your elbows to 90 degrees
Extend your arms behind you until they are straight.
Go back to the starting point.

8. Dumbbell pullover

Raise your arms with dumbbells toward the ceiling with your palms facing each other, and elbows slightly bent.
Extend the dumbbells back and over your head.
Take three seconds to reach a fully extended position where the dumbbells are behind your head.
Return your arms to the starting position.

Woman with dumbbells — Start with lighter weights. Image courtesy: Adobe Stock

Arm exercises with dumbbells: Some tips to keep in mind

“While starting with arm exercises with dumbbells, aim for maximum repetitions with minimal weight. You can do three sets of 12 to 15 reps to help build endurance in your muscle fibers,” says Dr Ashai. Once you reach the endurance level, shift focus to strengthening your arm muscles, which will allow them to maintain strength for longer periods.

The weight of the dumbbell depends on the level of fitness among women. “Newcomers can start with 3 to 5 lbs, as light dumbbells will help them focus on form rather than the weight,” says the expert. People who are accustomed to exercises require 5 to 10 lbs. An advanced fitness enthusiast can go for 10 to 15 lbs or higher to tone arms.

Arm exercises with dumbbells: Who should avoid?

People with injuries or limitations in the shoulder, elbow, or wrist area should not perform arm exercises with dumbbells without first clearing by a doctor or trainer.
Back pain or posture problems can make it difficult for some people to do standing exercises, so go for a seated alternative.
People with muscle pain should not lift weights.

You can incorporate arm exercises with dumbbells into a full-body workout. But listen to your body and rest if the muscles in your arms get sore. If you have any health conditions such as shoulder, elbow, or wrist injury, consult your doctor before starting these exercises.

Fitness

5 extra minutes of daily exercise may improve blood pressure

Published

1 day ago

November 11, 2024

Press Room

5 extra minutes of daily exercise may improve blood pressure

Keeping blood pressure in a healthy range helps improve cardiovascular health and decreases the risk of death from certain causes like heart attack.
A recent study found that increasing exercise-like activity, such as running or cycling, by as little as five minutes a day may help lower systolic and diastolic blood pressure.
The results further support that longer increases in exercise-like activity could lead to clinically meaningful drops in blood pressure.

High blood pressure remains a common problem in the United States, affecting almost half the adult population. It contributes to death and increases the risk of severe problems like heart disease and stroke. Experts are interested in finding the most research-backed methods to help lower high blood pressure.

A study published in Circulation looked at the effects of different activities on blood pressure.

The researchers found that increasing exercise-like activities like running, cycling, and climbing stairs was associated with decreases in blood pressure. For example, the findings suggest that switching out 21 minutes of sedentary time with exercise-like activity could lower systolic blood pressure by about 2 mmHg.

The results highlight how much exercise can influence blood pressure and that daily changes can greatly influence cardiovascular health.

Researchers of the current study wanted to examine activity patterns in a 24-hour period and how they influenced blood pressure, both the systolic and diastolic readings. Researchers divided activity into six distinct categories:

Sleeping
Sedentary behavior
Standing
Slow walking
Fast Walking
Exercise-like activities such as cycling and running

The cross-sectional study involved data from 14,761 participants from six observational cohort studies. These studies involved participants wearing movement trackers to look at activity levels. People were eligible for analysis if they met certain criteria, like wearing the movement tracker for twenty hours or more daily and having data from at least one weekday and one weekend day.

The participants spent an average of 16 minutes a day engaged in exercise-like activities and an average of over 10 hours a day engaged in sedentary behavior. Almost one-fourth of the participants were taking medication for high blood pressure, and the average blood pressure reading was around 132/79 mmHg.

All the cohorts considered some covariates, such as alcohol intake, smoking status, and age. Some cohorts gathered data on additional covariates, like mobility and education level.

Researchers were able to conduct several analyses to examine the available data. They found that doing more exercise-like activities and sleeping were associated with lower systolic and diastolic blood pressure. In contrast, higher systolic and diastolic blood pressure were associated with higher levels of sedentary behavior.

When looking at the reallocation of activity, researchers found that replacing any other activity with exercise-like activity saw the most benefit for blood pressure. For example, researchers found that replacing five minutes of any other behavior with exercise-like activity was associated with around a 0.68-point decrease in systolic blood pressure and around a 0.54-point reduction in diastolic blood pressure.

The results also suggest that greater exercise-like activity could yield more significant reductions.

For example, researchers estimated that about a two-point drop in systolic blood pressure was associated with replacing 21 minutes of sedentary activity with exercise-like activity while leaving other activities the same. Researchers also estimated that a drop of one point in diastolic blood pressure was associated with replacing 11 minutes of sedentary time with eleven minutes of exercise-like activity.

The findings did suggest that replacing sedentary activity with other activities like walking could also help diastolic blood pressure, but that the time reallocation needed to be greater. For example, replacing 95 minutes of sedentary behavior with 95 minutes of slow walking could help lower diastolic blood pressure by one point.

In sensitivity analyses, researchers found some data that higher amounts of fast walking might actually worsen diastolic blood pressure.

Following a review of the press release, non-study author Cheng-Han Chen, MD, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, noted the following about the study’s results to Medical News Today:

“This study reinforces our advice for everyone to incorporate regular exercise into their daily activity. It is encouraging to see measurable changes in blood pressure with just a few minutes of exercise, something that can be incorporated into even a busy schedule. We know that physical activity directs our organs and tissue to undergo changes that improve their performance and efficiency, which can then lead to improved blood pressure control. By increasing the intensity of exercise, you are accelerating the physiological changes that are providing for the benefits to heart health.”

The research has some limitations, particularly a lack of diversity, despite including many participants. Second, the nature of the study did not allow for long-term data collection, which could be helpful to look at in additional research.

The study cannot establish causal associations. Researchers acknowledged the possibility of misclassification, overlapping, or undetected data regarding behavior measurement. They also acknowledged that they did not directly measure activity intensity, and they were unable to examine sleep quality or how bouts of exercise affected associations. Instead, they could only examine the average time participants engaged in exercise each day.

Some of the cohort data relied on participant reporting, and some components, such as how blood pressure data was collected, varied among the cohorts.

Additionally, a subgroup analysis looking at isometric log-ratio did not observe any “interactions between sedentary behavior or exercise levels with SBP [systolic blood pressure].” This and other subgroup analyses should be considered when interpreting the study’s findings, such as those related to sleep and blood pressure.

More research may be required to understand how alterations in activities like sleep and walking can affect blood pressure.

Researchers of this study advocate for strategies that allow people to incorporate more exercise into their daily lives. This could help create meaningful changes in blood pressure. Study author Joanna M. Blodgett, PhD, noted the following in a recent press release:

“Our findings suggest that, for most people, exercise is key to reducing blood pressure, rather than less strenuous forms of movement such as walking. The good news is that whatever your physical ability, it doesn’t take long to have a positive effect on blood pressure. What’s unique about our exercise variable is that it includes all exercise-like activities, from from running for a bus or a short cycling errand, many of which can be integrated into daily routines. For those who don’t do a lot of exercise, walking did still have some positive benefits for blood pressure. But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect.”

Additionally, other actions can contribute to blood pressure control, such as reaching a healthy weight, limiting alcohol, not smoking, and managing stress levels. Throughout making lifestyle changes to improve blood pressure, people should communicate regularly with doctors and specialists as needed.

As Chen also noted, “The best forms of exercise for lowering blood pressure are those that involve aerobic activity, such as walking/jogging, bicycling, and swimming/water aerobics. It is also helpful to incorporate some strength training, as this also helps to improve the function of blood vessels and improve blood pressure…People with high blood pressure should talk to their physician about lifestyle factors that can help with blood pressure control. In general, we recommend that people eat a healthy balanced diet low in sodium, engage in regular physical activity, get an adequate amount of quality sleep, maintain a healthy weight, avoid tobacco and alcohol, and reduce sources of stress.”