British mountaineers Malcolm Bass, Paul Figg and Guy Buckingham have made the first ascent of Janhukot (6805m) in the Garhwal Himalaya in India.
The trailer of Simon Gietl and Vittorio Messini and their enchainment of Mt. Ortler, Cima Piccola di Lavaredo and Grossglockner in Austria in just 47 hours and 16 minutes.
On 14 May Katrin Kaddi Lehmann repeated Kryptos, an 8C boulder problem at Morchelstock in Switzerland. In doing so she has become only the second woman to climb this grade after Ashima Shiraishi.
Interview with American alpinist Colin Haley after his record-breaking ascent of the Cassin Ridge on Denali (McKinley) in Alaska in 8 hours 7 minutes on 5 June 2018
Age-related muscle loss affects almost everyone. Muscle loss may be as high as 5 percent per decade beyond age 30, and over time, that really adds up. Diminished muscle mass has some obvious appearance and self-image consequences. Just as importantly, sarcopenia increases the odds of a fall or other such accident, and also makes recovering from such injuries more difficult.
This condition has no ‘cure’, but Pilates, in combination with some other strength exercises, helps people not only retain existing muscle mass as they age, but also develop their bodies.
Pilates and Muscle Mass Buildup
Pilates will not turn you into a bodybuilder, but that should not be the goal. Instead, Pilates both strengthens muscles and makes other forms of strength exercise even more effective.
Many people prefer slower-paced Pilates classes that focus more on stretching and emotional balance. There is absolutely nothing wrong with that, because those are the primary benefits of Pilates. However, if your fitness goals involve expanding muscle mass, such a class may not be the best fit.
There are a number of classes that focus on other fitness areas, including muscle development, specifically in the abs and body core. Other exercises focus on the arms and shoulders. Results usually come fairly quickly. Most people have better muscle tone, and improved endurance, after just a few weeks of such classes. These changes are both an end to themselves, and a means to an end.
Improved muscle tone usually gives Pilates practitioners an improved self-image and also helps with things like balance and everyday endurance. Uneven steps are easier to navigate, and you will not run out of strength before you run out of things to do. Moreover, better muscle tone helps people avoid injury while weightlifting. Finally, Pilates is a great introduction to strength training for people who have never lifted weights before.
Pilates strength training often plateaus fairly quickly, because it is almost impossible to incorporate progressive resistance into Pilates, and that’s one of the core concepts behind strength training. True, you can wear ankle or wrist weights to somewhat increase resistance, but this measure only takes you so far.
So, a weightlifting routine should supplement your Pilates classes, if increasing muscle mass is one of your primary fitness goals. You should reassess these goals before embarking on a weightlifting routine, because it will take a lot more work to look like a model in a fitness magazine than it will take to avoid falls at work.
Most people should do about four sets of between eight and twelve lifts per set. For your first time with a new exercise, start with the lowest possible amount of weight, do a few reps, and then add weight until lifting becomes just slightly uncomfortable. During your reps, aim for about a 60 percent or 80 percent exertion rate. At 60 percent, most women breath heavily but can speak normally; at 80 percent, it’s only possible to say a few brief words with significant difficulty.
In addition to Pilates, try some other non-lifting exercises to improve your endurance and reduce the risk of injury. Forearm strengthening, for example, can be done with simple tools like hand grippers. The benefits of grippers include being very easy to work out with while watching TV, listening to music, or talking with friends. As an added bonus, if you have issues with a twisting or gripping motion, perhaps due to arthritis, gripping exercises can help address this problem.
Pilates in and of itself will probably not help you build muscle mass to the extent necessary to take on sarcopenia. But without Pilates, your weightlifting program will not be nearly as effective. So, the two go together.
Take a moment and imagine a small lizard slithering across the pavement. What do you notice? I notice that they are long creatures that are very low to the ground.
Our goal in Lizard Pose is to be like a lizard, long and low. It is a pose designed to opens the hips and stretches the spine. And, if you’d like, you can wiggle around front side to side to find an even deeper stretch.
Alignment and Execution Tips
Start in plank. Step your right foot to the outside of your right hand. Bring your left knee down.
Relax your hips.
For a deeper stretch, move the forearms on the ground. You can place a plate or a block under your forearms to make it easier.
Keep your chest extending forward, lengthening your spine.
For an additional stretch, tuck your back toes and straighten your leg.
Hold this stretch for up to two minutes then switch sides.
If you’re involved in the fitness industry, it’s likely you have at least heard of CrossFit and/or functional fitness training.
The high intensity, constantly varied, training regime continues to be highly debated by many fitness enthusiasts. Most of those who have tried it are full of praise for the training program. However, some can still be a little hesitant and intimidated by the heavy weightlifting, and gymnastic movements that are synonymous with functional fitness training.
But, regardless of how you personally feel about it, you cannot deny the fact that it is highly effective.
Functional fitness aims to improve human functioning in many ways, including:
- Cardiorespiratory Endurance
Why is Functional Fitness so Effective?
Functional fitness is a combination of exercises that rely on conditioning and strength. Workouts are designed to appeal to people of all ages and ability levels. Every workout can be tailored (scaled) to fit the needs of each individual. All of the activities are functional and need to be part of a high-intensity workout if the user wants to achieve the most positive outcome.
Why is Functional Fitness and CBD a Winning Combination?
Intensity is something that functional fitness and CBD have have in common. It’s also important to note that each one offers conditioning and requires time to recover. Never avoid this downtime since it is there to prevent injury. Resting allows the muscles to recuperate. This usually takes about two days.
Cannabidiol (CBD) is a chemical that is found in cannabis. It is part of a group that is collectively known as cannabinoids. These can have a huge effect on a part of the peripheral and central nervous system that is known as the endocannabinoid system, or ECS. This affects many things, including appetite and chemicals in the brain that can lead to seizures.
There are two main benefits of CBD that make it very appealing to those who train out of a CrossFit affiliate. The first is the fact that it acts as an anti-inflammatory. The other is the fact that it CBD reduces pain, which means a speedier recovery.
If you are not in serious pain after your workouts, it will make you more motivated to do them in the future. While mild to moderate pain is typically expected, no one wants to be in excruciating pain for a long period of time. The anti-inflammatory properties can reduce swelling immensely and help the muscles heal faster and more efficiently.
By adding CBD to your functional fitness regime, you will benefit more during recovery time and should see more effective results in a shorter time.