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Lower body isometric exercises: advice from a pro

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Lower body isometric exercises: advice from a pro

Isometric exercises aid in easing discomfort and enhancing bodily performance. A variety of body muscles are contracted statically during isometric movements, which further aids in strengthening the muscles. Typically, there is no discernible muscular activity involved. It offers a variety of health advantages. Additionally, it aids in bringing down and managing blood pressure. Additionally, it helps to strengthen the connective tissues and enhance posture and flexibility all around.

Isometric exercises for the lower body assist in concentrating on the local muscles and bolstering the legs and core. Tridev Pandey, Sanya Malhotra’s personal fitness trainer, previously uploaded a little video compilation showing seven lower body isometric exercises. Tridev pushed his followers to begin practising this practise, saying, “You may integrate these movements in your routine with appropriate programming and you will witness difference in your power and endurance.” Look at the exercise routine Tridev undertook:

Squat Hold

Lunge Hold

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Side Lunge Hold

Pile Squat Hold

Sumo Squat Hold

RDL Hold

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Wall Squat Hold

Tridev can be seen in the video concentrating on developing his lower body muscles. Try these lower body isometric exercises to put tension on the muscles so you can feel the burn. Include it in your exercise routine to build up your muscles, enhance your posture, and increase your endurance! Get the blood pumping and the muscles to feel the heat, Tridev continued.

Tridev’s routine offers a variety of advantages as well. While Lunge Hold serves to strengthen the legs and buttocks and increase hip flexibility, Squat Hold helps to enhance core control. The side lunge hold promotes overall strength, stability, and balance. The Pile Squat Hold aids in toning the inner thighs, glutes, quadriceps, and hamstrings.

On the other side, the Sumo Squat Hold aids in activating the inner thighs. The lower body and core are strengthened with RDL Hold and Wall Squat Hold.

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health and remedies

Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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