Strength

If you only had ten minutes each day to build strength, what would you do and why?

Transform Your Strength in 10 Minutes: Expert-Recommended Circuit for Maximum Results

If I only had 10 minutes a day to work on strength, this is what I would do. I would start with activation. I'd get my glutes activated by doing like a three-way band routine and go back and straight back, about 8 or 10 of those, get those glutes warmed up. From there, I would just start with a bodyweight squat, working on patterning and warming up the legs. After that, we're moving into the first strength circuit. You grab on to dumbbells and perform a rearfoot elevated split squat as you're strengthening exercise there, moving right into a tricep dip on that same bench. Looking at time efficiency, folks, here, we would do that. Now personally, I like to always include some kind of plyometric training, so I would go for like a snap down or a snap down to a staggered stance. And you can also incorporate a hop in in there. There's one circuit for you. The next circuit is going to be a push and a posture. So because we're lacking time, I would do a double arm chest press in the glute hip lift position, double arm chest press in a glute hip lift position. From there, I'd roll myself over and posture exercise, so push and posture circuit. Grab on to an item. Snow angels is one of my favorite exercises, back and forth, opening and closing, passing that item. And then you can switch to the other side of the direction. And lastly, I would then perform a pull exercise. So grabbing on to those same dumbbells, we can get into a forward fold position and performing a double arm bent over row. And that can be paired with a balanced single leg arm curl to shoulder press. So within these three circuits, we've got our leg-- got four warm-up for glutes, leg strength, a little bit of plyometrics. We've got a push. We have a pull. We have a posture. And if there's time, let's get in and deliver-- let's get into a core exercise. We do a side plank both ways, or you can get into plank saws or plank rotations if there's time. So anyways, 10 minutes, there you go. About two or three minutes each set should fit right within the time zone.

I would start with glute activation exercises like three-way band routine, then move on to a bodyweight squat and a strength circuit with rearfoot elevated split squats, tricep dips, snap down to a staggered stance, double arm chest press in the glute hip lift position, push and posture exercises such as snow angels, double arm bent over row and balanced single leg arm curl to shoulder press, and if there's time, core exercises like side plank, plank saws or plank rotations.

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If I had only 10 minutes a day to build strength, here's what I would do. I would start with glute activation using a three-way band routine. Then, I would perform bodyweight squats to warm up and work on leg patterning. Moving into the first strength circuit, I would do a rearfoot elevated split squat with dumbbells, followed by tricep dips on a bench. To incorporate plyometric training, I would include snap downs or snap downs to a staggered stance with hops.

The next circuit would focus on push and posture. I would do a double arm chest press in the glute hip lift position, followed by snow angels to work on posture. For the pull exercise, I would perform a double arm bent over row with the same dumbbells, paired with a balanced single leg arm curl to shoulder press.

If there's time, I would add a core exercise such as side planks or plank saws/rotations. Each set should take about 2-3 minutes, allowing for a well-rounded workout within the 10-minute timeframe.

How many days of inactivity does it take to get 'out of shape'?

Get 'Out of Shape' in Just 10 Days of Inactivity!

Okay, this is a great question because it's a question asked by many people who freaked out about getting out of shape and not not not missing their Peak and stuff like that. So you know, in the in the current research, the ten days of bed, rest is what it takes to physiologically. See a decrease in Performance Based on physiological measures. So, you can do the research on this and this may be a few studies out of many, many, many, but 10 days of bed. Rest is basically these the Standalone for a decrease in performance, that doesn't mean you know, you might not feel, you might feel out of shape after being in bed for five days, you might feel this. But on based on a physiological performance of physical physiological measures of performance, 10 days of bed, rest is when you Start to lose shape. So if you are a sick for five days, I wouldn't worry too much about it. Alright, my my preview preview good to have a nice rest. All right.

According to research, it takes 10 days of bed rest for physiological measures to start to decrease performance. So if you are sick for 5 days, don't worry too much about it and take the time to rest.

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The question of how many days of inactivity it takes to get out of shape is a common concern for many. According to current research, it is suggested that around 10 days of bed rest can lead to a physiological decrease in performance based on measures of physical performance. While there may be various studies on this topic, this timeframe of 10 days is often mentioned. It's important to note that individual experiences may vary, and one might feel out of shape after a shorter period of inactivity. However, in terms of physiological performance measures, 10 days of bed rest is considered a significant point where shape begins to decline. If you have been inactive for a shorter period, such as five days due to illness, there is no need to worry too much. It's essential to prioritize rest and recovery in such situations.

What advice could you give someone in their 50s for improving mobility?

Unlock Your Mobility Potential: Range, Control, Strength

Hi, Greg. So, what advice could you give somebody in their 50s for improving Mobility? Well, we need to remember that Mobility is a combination of range of motion motor control and strength. So the range of motion, can you move through a specific range of motion that you need? Everybody's requirements for range of motion are different based on their lifestyle choices, their Sport and or what they want to be able to do motor control. How do you control All that movement through your shoulder or hip or leg and three. Do you have the strength to move through that range of motion with control? So those three things that you really want to look at when you're looking at Mobility. So you know, to say, hey you need to stretch every day to improve your Mobility. Well, that could be. That could be argued. Okay, I'm not going to say no. But I look at those three things. When I'm prescribing, Mobility Program for person for a person. Now, again, going back to why do you need that Mobility? Do you need that Mobility? How much Mobility do you need? So, what advice I would get somebody to assess whatever Mobility area you are concerned about and or a full body movement, assessment to see where you're at. And if it's what you need and then go from there, not just, I would suggest not just plucking things out of anywhere. I would definitely get a targeted program to work on on your Mobility Program that you need.

When improving Mobility, you should assess the range of motion, motor control, and strength in the area you are concerned about. Then, create a targeted program to work on your mobility needs.

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For someone in their 50s looking to improve mobility, there are a few key factors to consider. Mobility is a combination of range of motion, motor control, and strength. It's important to assess these three aspects when working on improving mobility.

First, evaluate your range of motion. Can you move through the specific range of motion required for your lifestyle, sport, or activities? Everyone's range of motion needs are different, so it's important to understand your individual requirements.

Next, consider motor control. How well can you control your movements through your shoulders, hips, or legs? Motor control plays a crucial role in mobility and should be addressed alongside range of motion.

Lastly, assess your strength. Do you have the strength to move through your range of motion with control? Strength is essential for maintaining mobility and preventing injuries.

Rather than simply recommending daily stretching, it's important to take a targeted approach. Assess the specific areas of mobility you are concerned about or consider a full-body movement assessment to understand your current mobility level. From there, you can develop a targeted program to address your specific mobility needs. Avoid randomly selecting exercises and instead focus on a program tailored to your individual requirements.

What do you wish would change about the health and fitness industry?

Cracking the Code: Simplifying the Search for Qualified Fitness Trainers

Okay, I don't even know if I know the answer to what I'm about to propose about what I would change, but it's how when people are looking for a health and fitness trainer, okay, how do they research What these people are able to offer them. For example, the spectrum is very big, right? We have our personal trainers, who take a weekend course, we have our personal trainers who perhaps have their kinesiology degree or other or other exercise degree. And then we have our people that have our degrees in kinesiology. And then say, for example, of the cscs, you have to have A degree in a health field in and how field to be able to even write the exam to be certified as a strength, and conditioning coach. So that's another level. And then, of course, you have people who have gone on to do their masters with 30 years of experience of it, there's many, many, many tears of somebody going in to a gym and having a one-hour training session with this with, with his trainer. So you know all the levels are fantastic, but an Shouldn't to the to the people looking for help. They often don't know whether it is a personal trainer with a weekend course, or somebody who has 30 years of experience with an NSC, acses and a master's etc. Etc. So, some way that it won't take the client forever to research, what level they want their trainer at, that's what I would change about the health and fitness industry.

I would change the way people research health and fitness trainers so that it is easier for them to find the right trainer for their specific needs.

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One aspect of the health and fitness industry that I would like to see change is how people research and evaluate the qualifications and expertise of trainers. Currently, there is a wide spectrum of trainers, ranging from those who have completed a weekend course to those with advanced degrees and certifications.

It can be challenging for individuals seeking help to determine the level of expertise and qualifications of a trainer. They may not know if the trainer has a basic certification or if they have years of experience, advanced certifications, and even a master's degree.

I believe there should be a more accessible and efficient way for clients to understand the level of expertise they desire in a trainer. It shouldn't take clients an excessive amount of time to research and determine the qualifications they want their trainer to have.

By implementing a system or platform that provides clear information about a trainer's qualifications and experience, clients would be able to make more informed decisions about the level of expertise they seek in their health and fitness journey.

How did you learn to write workouts?  Is there a system or is it trial and error?

Writing Workouts: The Art and Science of Training Programs

So learning to write workouts. I mean there is there I started out with a long long time ago I won't say how long but long long time ago. Okay. Right out of grade 12 I took a basic string training course, where you learn the theory of of writing a workout, the wise, the system is behind what you're training. The Reps sets, etc, etc. So that's that's the basics. But for, from from there, there's, there's there's A lot more learning to go on from just taking a basic course. I mean, you know, writing workouts It's a combination for me about a marriage between exercise science, okay? So studies and stuff that has been proven and also experience, so it's an art and science. So, you looking at these specific athlete, my own experience with working with people and also the science behind it. So it's a marriage between those things. That is a beginning to writing a good program from there. Also, you know, continually learning. So you need a framework of how to write a program from there. I mean, taking my masters in exercise science brought a whole new level to reading programs and really finding the underpinnings of what you're training, why you're training. And and from there you tailor it to the athlete and their experience. So, if there's a real big art to, right, Programs. But eventually you will start to find your own system and its a system. You need to, you need a system that will that will work and you'll find that it takes time. And you need lots of experience and lots of learnings learn. Learn, learn, learn our, you know, don't be afraid to make mistakes and and learn from them, but continually learning and you never know everything. Okay, so trial and error. Yes, it is. Era system. Yes, that's ideal and learn the theory and then just evolved

Writing workouts is a combination of exercise science and personal experience. Taking a basic course provides the framework, but continually learning and experimenting is key to master the art of writing good programs. Have a system and don't be afraid to make mistakes while learning.

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Learning to write workouts is a process that involves a combination of theory, experience, and continuous learning. It began for me with a basic strength training course after high school, where I learned the fundamentals of workout design, such as reps, sets, and the underlying system behind training.

However, there is much more to learn beyond the basics. Writing workouts is a marriage between exercise science and personal experience. It requires understanding the science-backed principles while considering the specific needs and goals of the individual athlete.

Continual learning is essential in this field. Pursuing a master's degree in exercise science provided me with a deeper understanding of program design and the underlying reasons for specific training approaches. It allowed me to tailor programs to the athlete and their unique circumstances.

Developing your own system takes time and experience. It's important to embrace trial and error, learn from mistakes, and continually seek knowledge. No one knows everything, so it's crucial to remain open to learning and evolving your approach.

In summary, learning to write workouts involves a combination of theory, experience, and ongoing education. It's a process of trial and error that eventually leads to developing your own system.

What is the most consistent movement or strength dysfunction that limits performance?

Unlock Your Performance Potential: The Key to Maximizing Glute Power!

What is the most consistent movement or strength? Is function, that limits performance? So I am going to say, definitely the hip hinge, okay? You need that hip hinge to get hip flexion, which is very important for glute. Activation glute activation, the most powerful muscle, one of the most powerful muscles in the body. Your glutes, really important for forward drive in the sagittal plane. Really important for frontal Drive change of Direction. Reaction, speed power, everything is driven by the glutes. And as we sit a lot as our hip flexors get tights and quads get tight, we tend to get glue to you. I'm nisha's. So, I see that people who do not have or lose the ability to hit Flex or hinge are losing out on the for the major Force generator of the glutes.

The hip hinge is the most consistent movement or strength and is important for glute activation, forward drive in the sagittal plane, frontal drive change of direction, reaction, speed and power. People who lose the ability to perform a hip hinge are losing out on the major force generator of the glutes.

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The most consistent movement or strength dysfunction that limits performance is the hip hinge. The hip hinge is crucial for hip flexion, which is essential for activating the glutes. The glutes are one of the most powerful muscles in the body and play a significant role in forward drive, frontal drive, change of direction, reaction speed, and power. However, due to prolonged sitting and tight hip flexors and quads, many people struggle with proper glute activation. Those who lack or lose the ability to perform a hip hinge are missing out on utilizing the glutes as a major force generator.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

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Gina Grain answers your Strength questions. See all the advice Gina Grain has and get answers to your own Strength questions.

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Gina Grain is a Canadian Strength & Conditioning coach and a retired professional road and track cyclist. She won a silver medal in the women's scratch at the 2006 UCI Track Cycling World Championships and later represented Canada at the 2008 Summer Olympics. Throughout her career she raced with U.S. and Canadian teams and Hong Kong's Giant Pro Cycling. She earned a number of titles, including the U.S. Pro Tour Championships and the Canadian Championships in Saint-Georges, Quebec. She also scored stage triumphs at the Grand Montreal Cycling Tour, Tour de Gastown, and Tour of the Gila. After retiring in 2010, she focused on her kinesiology career. Gina has her masters in Exercise Science. Gina volunteers with various soccer clubs around Vancouver including the Phoenix Women’s Soccer Team helping with pre-game physical preparation and post-game recovery. 