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From The NCSF
The front squat is an excellent exercise for developing hip and knee extensor strength, core stability, and total kinetic chain functionality. It differs from its popular counterpart the back squat in many respects. As it relates to primary functions, the back squat emphasizes gluteal-driven hip extension and greater posterior chain force transfer, while the front squat emphasizes quadriceps-driven vertical extension with greater anterior chain force transfer. The front-loaded position of the bar not only changes the muscle emphasis but also impacts biomechanics and considerations for proper form. Many clients have inherent limitations in trunk stabilization, segment connectivity, and flexibility that can make proper performance rather difficult.
James 1:19-21 From InTouch Ministries
Anger is a powerful emotion that often causes great damage. It fuels inner resentment and bitterness, shuts down communication, and breaks relationships. If unchecked, it boils over into explosive rage that hurts not only the intended target but others as well.
While we often try to justify our anger, seldom can it be classified as righteous. We’re rarely offended for God’s honor. Our motives are usually born of self-defense, thwarted desires, or outrage over perceived wrongs against us. James wrote that our anger does not bring about God’s righteousness in our life.
The book of Proverbs gives God’s perspective on the subject. Quick-tempered people act foolishly (Proverbs 14:17), stir up strife, and abound in wrongdoing (Proverbs 29:22). There are also warnings not to associate with such individuals so we won’t learn their ways (Proverbs 22:24-25). In contrast, those who are slow to anger have great understanding (Proverbs 14:29) and demonstrate wisdom by holding their temper (Proverbs 29:11).
Jesus paid our sin debt with His life in order to set us free from sin, and that includes uncontrolled anger. If God has convicted you of unrighteous anger, confess it as sin and ask Him to reproduce Christ’s character in you.
Bible in One Year: Daniel 5-6
In this learn-by-doing course, I'm going to help you prepare your mind and muscle for the unexpected.
Use these teachings to reduce injury and re-build your body.
I've also included lifetime access to my "Vault" of exercise video demonstrations, Interrogation Interviews, and much more.
If you enjoy all of this, I have a more in-depth 12-week learn-by-doing course to help you boost power, gain strength, and achieve athletic levels of bodyfat. I'll share more details in Lesson 6. Learn more......
If you need assistance or want to work directly with me, feel free to contact our support team
Train hard and stay safe,
Joseph Arangio, MS, CSCS
Tactical Strength and Conditioning Coach
Author, Tactical Bodyweight Workouts
For the newbie on a bike looking to improve or even compete, the best way to get better at the start, is to ride the bike. And then ride the bike some more. If you are into trying out racing, sign up for some races as they too are a great way to push your limits and build on what you have. A little healthy competition is sometimes the best medicine to keep you motivated.
As people get more into biking, a lot forget the basics when it comes to training. Cyclists tend to think that more and harder is better, and maybe that is true to some degree, but you need to be careful. Let's get into the topic for today, and that is Base Endurance, or what I like to call the Magic Zone!
For most cyclists, most of their time should be spent in this zone, as in 80% of the time during training. Base Endurance is meant to increase your aerobic endurance and should be done as a moderate level of exercise. Don't worry if you go under or over the recommendations on a downhill or uphill, just make sure to vary the intensity up within your range, don't stay at the bottom, middle, or top end of the range all the time. It's also a good idea to keep your cadence between 82 and 98 RPM. People with a running background tend to have a slower cadence, but can train their way into hitting this sweet spot.
What do you gain from training in the magic zone? You build up your aerobic endurance, or as I like to call it your aerobic engine. You build up the mitochondria, the powerhouses of the cell. During your low to moderate exercise, the mitochondria break down primarily fat and carbohydrates to keep you going during these what I like to call magic zone training rides. When you ride at this intensity, the mitochondria use oxygen and the fuel sources listed above to make the energy to keep you exercising. The more time you spend in the magic zone, the more mitochondria you build, the bigger your mitochondria get, the more oxygen your body is trained to use, the better you become at making energy. It is a very magic zone that trains the mitochondria in your muscle cells to get bigger and become more efficient at making energy for you to use during exercise! It's good to note that type I muscle fibers contain the most mitochondria out of the three muscle fibers, type IIa and IIb have far less mitochondria and are used more as you increase the intensity of exercise. Now that we have that out of the way, I should also mention that type I muscle fibers also help clear lactate as it builds up in the muscles via the MCT-1 transporters. As you ride in zone 2, your body becomes better at clearing the lactate which is clearly something very important in endurance athletics. Zone 2 also teaches the body to utilize fat as the source for energy production while trying to preserve glycogen. This is important, as it is nice to have that glycogen store for use when needed at the end of the race for that all out winning sprint!
Other benefits of training in zone 2/base endurance/magic zone are as follows; lower resting heart rate, increase your ability to exercise longer, decrease blood pressure, improve insulin resistance, improve your ability to handle harder training efforts, increase your plasma blood volume, increase the capillary density in your muscles, heart stroke volume and cardiac output will increase, and you may get a little increase in your lactic threshold.
Don’t forget about scheduling in recovery, more exercise is not always better. Make sure you take rest days every week, and if you are feeling like you are tired a lot, grumpy, moody, or your resting heart rate is high or exercise heart rate is low, it is definitely time for more rest.
A sample week of training to improve your health would be 3-4 hours on Saturday, 2 hours on Sunday, with two rides during the week 45-90 minutes that contain some level of intervals, but the rest of the time is in zone 2.
If you have no clue on how to find your zone 2, you need to perform some kind of an FTP test to figure out where you are, and then apply those results into the zone 2/endurance zone ranges to get your zone 2 numbers. Whether that be with the use of a power meter, heart rate, or both, that is up to you!
Rob Martin is a CSCS through the NSCA and TRX certified. He also was involved in athletics throughout high school and ran at a division I college. He currently races mountain bikes at the elite level and coaches cycling athletes. He also has a podcast called Unpacking the Athlete available on most major podcast platforms. Improve your level of fitness and/or level of cycling with his success, knowledge, experience, & 4 year degree. Visit his website www.bikelifewithrob.com
“If ye then be risen with Christ, seek those things which are above, where Christ sitteth on the right hand of God. Set your affection on things above, not on things on the earth. For ye are dead, and your life is hid with Christ in God” (Colossians 3:1-3).
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From CDM
“See then that ye walk circumspectly, not as fools, but as wise, Redeeming the time, because the days are evil. Wherefore be ye not unwise but understanding what the will of the Lord is” (Ephesians 5:15-17).
What is Testosterone?
Testosterone is a chemical that assumes a significant part in the advancement of male qualities. It is answerable for the development of the balls and penis, as well as the creation of sperm. Testosterone additionally assists with keeping up with bulk, bone thickness, and sex drive. Furthermore, it influences a man's disposition and energy levels.
While testosterone is regularly considered a "male" chemical, it is additionally present in the collections of ladies. Notwithstanding, ladies have a lot of lower levels of testosterone than men. Testosterone levels by and large top during pre-adulthood and early adulthood. They then start to decline steadily, generally after the age of 30. Various elements can impact testosterone levels, including age, weight, ailment, and meds.
Symptoms of low testosterone
There are numerous expected symptoms of having low testosterone levels, including:
Diminished sex drive
Erectile brokenness
Loss of bulk and strength
Weariness
Despondency
Unfortunate focus and memory
In the event that anybody runs over any of these side effects, it's critical to address the specialist. Low testosterone levels can essentially affect one's personal satisfaction, so it's vital to look for clinical assistance in the event that you figure you might be impacted.
Ways of expanding testosterone levels
Presently let us figure out the most effective ways to increment it. Indeed, there are numerous ways of expanding testosterone, however not all are made equivalent. A few strategies are more powerful than others, and some accompany likely aftereffects. Here is a gander at the most effective ways to support your testosterone levels normally.
Rest is significant for by and large wellbeing and prosperity, and it can likewise affect chemical levels. Research has shown that getting sufficient rest is pivotal for keeping up with sound testosterone levels. Plan to get 7-8 hours of rest every night to guarantee that your body has the rest it necessities to deliver chemicals appropriately.
Practice is one more incredible method for supporting solid testosterone levels. Truth be told, one investigation discovered that men who occupied with standard opposition preparing had higher testosterone levels than the people who didn't. Plan to get something like 30 minutes of moderate-force practice most days of the week. Strength preparing, HIIT, and different types of activity that get your pulse up are for the most part extraordinary choices.
What you eat hugely affects your chemical levels, so it's vital to ensure that you're eating a sound eating routine to keep your testosterone levels high. Incorporate a lot of solid fats, proteins, and vegetables in your eating routine and cutoff handled food sources and sugar however much as could be expected. You can likewise find out about food sources that decline testosterone levels, that are to be stayed away from. Know more here : https://alphaoneprotocol.com/foods-that-decrease-testosterone/
Persistent pressure can prompt the development of the pressure chemical cortisol, which can contrarily affect testosterone levels. To keep your chemicals adjusted, it's essential to track down ways of overseeing pressure. Yoga, contemplation, and other unwinding methods can be useful in decreasing feelings of anxiety.
There are a couple of key enhancements that can assist with supporting solid testosterone levels. Vitamin D, zinc, and magnesium are generally supplements that have been connected with better chemical wellbeing. You can get these supplements from food sources or by taking enhancements. Converse with your primary care physician prior to taking any enhancements to ensure they're ok for you.
Drinking an excess of liquor can prompt a lessening in testosterone levels. To hold your testosterone levels in line, it's ideal to restrict your liquor admission to 1-2 beverages each day.
Smoking is another unfortunate propensity that can contrarily affect testosterone levels. Smoking has been connected with lower testosterone levels and an expanded gamble of fruitlessness. To keep your testosterone levels high, it's critical to abstain from smoking however much as could be expected.
What to pick?
Despite the fact that there are numerous choices to increment testosterone levels in the body, certain individuals decide to utilize testosterone substitution treatment, while others might choose normal techniques, for example, way of life changes and enhancements.
Normal techniques for expanding testosterone levels might incorporate way of life changes and enhancements. Making some way of life changes, for example, practicing consistently and eating a sound eating routine, can assist with expanding testosterone levels. A few enhancements that are advertised as testosterone promoters may likewise assist with raising testosterone levels. It is critical to talk with a medical services supplier prior to taking any enhancements, as some might make side impacts or connect with different meds. In any case, the regular interaction is slow and takes time. The fastest and best way would be testosterone substitution treatment.
What is testosterone substitution treatment?
Testosterone substitution treatment is a clinical treatment that can assist with raising testosterone levels. This treatment can be controlled through infusions, fixes, gels, or embeds. Testosterone swap treatment is normally suggested for men who have low testosterone levels because of an ailment. It is one of the best strategies for treatment for low testosterone.
Despite the fact that supporting testosterone levels normally can be a test, however following these tips can help. Assuming you're actually attempting to accomplish the outcomes you need, converse with your primary care physician about whether testosterone trade treatment may be ideal for you. Assuming you're thinking about it as a choice, you can look at Alpha One Protocol, which is the best web-based testosterone substitution treatment in California and Arizona by Dr David Boyd MD, who is an ensured TRT trained professional.
Who is a TRT trained professional?
An affirmed TRT expert is a medical care proficient who has been explicitly prepared and confirmed to give therapy for patients testosterone lack. Affirmed TRT experts have the information and experience to securely and successfully oversee testosterone substitution treatment for men, all things considered.
On the off chance that you are encountering side effects of testosterone inadequacy, you can look for treatment from a confirmed TRT expert like David Boyd. Therapy with testosterone substitution treatment can assist with working on your personal satisfaction and may even decrease your gamble of ongoing medical issue. To know more, you can visit us here: https://alphaoneprotocol.com/
Doctor David Boyd, MD is a certified TRT specialist from California & Arizona. Follow here to know more about online testosterone replacement therapy & take a free assessment test: https://alphaoneprotocol.com/
If you are looking to control you testosterone levels through you diet you can check out the top foods to avoid in your meal here : https://alphaoneprotocol.com/foods-that-decrease-testosterone/
IN THE NEXT 5 MINUTES. I'M GONNA REVEAL THE 3 SECRETS TO KILLER GUITAR CONTROL.
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