Body Builder

Cycling workout of the week #2: Glycolytic Capacity Efforts – Short hills? Long sprints? Same session. [1hr 3 mins]

July 20, 2022 Billie S. Dickenson

We’ll be bringing you a fresh new workout every monday in our new CYCLING WORKOUT OF THE WEEK series – we’ll explain the benefits of sessions and provide an outdoor alternative targeting the same systems.

Although the efforts in this cycling workout are only very short – at just one minute long – these will feel very hard and near maximal. Be prepared to dig deep, but don’t be tempted to go too hard early on as you’ll want to still be able to maintain the same output in the last interval. 

This is a particularly useful cycling workout for those targeting shorter hill climb events where glycolytic muscle fibres will be the primary source of power. And also for longer efforts, such as at the end of a road race, where you want to catch everyone off guard a bit and go for that long drawn out sprint effort. 

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The pros and cons of being a ‘weekend workout warrior’

July 19, 2022 Billie S. Dickenson

A you a weekend workout warrior? Or do you prefer to spread your sessions out across the week?

Well, according to a new study it could be the type and total amount of exercise that counts, rather than the actual number of sessions, which is good news for people who struggle to find the time to exercise.

The research, published in JAMA Internal Medicine journal, involved 350,000 participants and did not find any significant difference in mortality rates between weekend sweaters compared to regularly active participants.

So what does that mean for your workout schedule?

READ MORE: Woman responds to job rejection with meme and lands an interview

The study is good news for the people who struggle to find time to exercise throughout the week. (Supplied)

Results indicated that adults who perform the recommended amount of physical activity per week may experience similar health benefits whether the

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Build strength with this full-body dumbbell workout that only involves six exercises

July 18, 2022 Billie S. Dickenson

Whether like me you’ve recently quit the gym due to the cost of your membership rising, or you’re still working out from home post-pandemic, looking for decent workouts that can be done will little, or no equipment can be challenging. Luckily, I’ve enlisted the help of an expert to share a full-body workout you can do with just a set of dumbbells. 

If you are looking for a set of dumbbells to add to your home gym set-up, it’s worth checking out the best adjustable dumbbells on the market. Unlike a regular set of dumbbells, as its name might suggest, with adjustable dumbbells you can add, or remove, weight at the click or twist of a button, making them ideal for strength training at home. If you don’t have dumbbells, the exercises below could be done with a kettlebell, or a couple of milk cartons or water bottles (just make

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A Simple Core Workout to Try at Home

July 15, 2022 Billie S. Dickenson
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Alexandr DubyninGetty Images

An effective and low-impact workout, Pilates has been around for nearly 100 years, but has grown in popularity in recent decades. The unique strength training exercises work deep muscles and can improve everything from flexibility and balance to circulation and muscle control. Whether you’re just starting an exercise regimen or returning to workouts after an injury, Pilates is great for all levels of fitness, but is an especially good routine for beginners. Here’s everything you need to know about Pilates for beginners, including what equipment you need to get started and a complete workout plan, designed by fitness experts.

What Is Pilates?

“Pilates is a mind-body exercise that challenges your core and sculpts lean muscle,” says fitness instructor Cassey Ho, founder of Blogilates and author of protein-based cookbook Sculpt. Developed by Joseph Pilates, the

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watchOS 9 preview: A hearty upgrade for workout and sleep tracking

July 14, 2022 Billie S. Dickenson

Apple may have the best smartwatch around, but there are still some areas where it lags the competition, particularly in exercise and sleep tracking. With watchOS 9, the company is bringing a robust slate of Workout updates, alongside new watch faces, redesigned apps and the ability to detect sleep zones. Now that the public beta is here, we can get a first look at whether the company can close those gaps.

To install the watchOS beta, you’ll need to have an Apple Watch Series 4 or newer, as well as an iPhone running the iOS 16 beta. That means if you don’t want to risk losing your data, you might want to wait until an official release before updating.

Hearty changes in Workouts

Some of the most impactful updates are in workouts. Apple added pages that present more data when you’re logging an activity, so you can easily keep

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A Top Trainer Shared His Workout for Building ‘Boulder Shoulders’

July 13, 2022 Billie S. Dickenson

In a new video on the Athlean-X channel, strength coach Jeff Cavaliere C.S.C.S. demonstrates a series of exercises that he says will help you build “boulder shoulders” by recruiting all three heads of the deltoid muscle.

He starts off with the dumbbell seesaw press, an alternating overhead press variation where you push one arm up as you’re pulling the other down. “Neurologically, we actually function as push-pull machines, so we can get better output by pulling down while we’re trying to push up,” says Cavaliere.

He recommends doing this for 4 sets, starting with a weight where you can reach failure in the 8 to 10 rep range, then switching to a weight where you’ll fail at 6 to 8 reps for the second, third and fourth sets. Then when you’re hitting fatigue after the fourth set, finish off by dropping one of the dumbbells and perform over-and-backs, using

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Aron Baynes Potential ‘Fit’ For Celtics Following Workout

July 11, 2022 Billie S. Dickenson

Aron Baynes’ NBA comeback attempt might just occur with his former team in the Boston Celtics.

Baynes held a workout in Las Vegas on Friday for teams around the league after missing all of last year due to a spinal cord injury. Baynes suffered the baynes-work-nba-teams-las-vegas-one-year-spinal-cord-injury”major injury when he fell in the bathroom while playing for the Australian national team in the 2021 Tokyo Olympics. The nine-year NBA veteran spent almost two months in hospitals in Tokyo and Brisbane learning how to walk again, per ESPN.

Now, Baynes, who played two seasons with the Celtics from 2017-2019, is trying to entice teams to take a shot at him, and a celtics/aron-baynes-fall-workout-las-vegas/”reunion in Boston isn’t out of the question, according to well-connected Heavy.com writer Steve Bulpett.

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“I can see a fit in Boston,” a source told Bulpett. “They’ve already got (Rob) Williams and Al (Horford) and the

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‘I Did Natalie Portman’s ‘Thor’ Arm Workout For A Month’

July 10, 2022 Billie S. Dickenson

I’ve always been self-conscious about my arms. I have broad shoulders and build muscle quickly, so I generally shied away from lifting weights in the past. An outdated refrain echoes in my head: You don’t want to get *too* big and muscly. It didn’t help that I was once told during a high school swim practice that I had “man shoulders”—whatever that means.

Still, when WH fitness editor Jennifer Nied asked if anyone wanted to try out Natalie Portman’s arm workout from her movie Thor: Love and Thunder, in theaters July 8, I quickly volunteered. I surprised myself by how fast I said yes, as I had very limited knowledge of the movie, or Natalie’s starring role as Thor. But in that moment, I wanted to try something different and revisit my relationship with training my upper body.

This was totally out of my wheelhouse. Running is my go-to

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Aron Baynes to Hold Workout for NBA Teams in Las Vegas After Spinal Injury Recovery | News, Scores, Highlights, Stats, and Rumors

July 8, 2022 Billie S. Dickenson

Tim Clayton/Corbis via Getty Images

Veteran center Aron Baynes will hold a workout for NBA teams in Las Vegas on Friday, according to ESPN’s Brian Windhorst.

Baynes has been recovering from a spinal cord injury he suffered last July that left him unable to walk for two months.

Per that report, Baynes fell in the locker room during the fourth quarter of an Olympics matchup between Australia and Italy last summer and was knocked unconscious. He couldn’t walk after the fall, had numbness in his limbs and hospital scans showed internal bleeding, which put pressure on his spine.

“The loneliest time in my life was laying in that hospital, going in and out of consciousness, going over my life plan and my goals and just crying,” Baynes told Windhorst in January. “My uncle Don had an accident 10 years ago. He’s a quadriplegic. My family’s had first-hand experience with

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