Therabody’s Post

The single best predictor of lifespan and healthspan is thought to be cardiorespiratory fitness ❤️ 🏃♀️ measured by VO2 max. 🤔 But what exactly is VO2 max and how do you find out what yours is? I decided to find out and to get my VO2 max tested in an exercise physiology lab. If you'd like to know what it was like, you can read about it in the latest edition of Extend. https://lnkd.in/gQDcR-54

I got my VO2 max tested for the first time and I’m a little shocked. A VO2 max test can tell you the maximum volume of oxygen that you can use during intense exercise. It reflects your aerobic fitness—the higher, the better for your healthspan. According to the report, “A whopping 70% reduction in all-cause mortality can be achieved by improving VO2max up to 38.5 ml/kg/min. Everyone should aim for VO2max values above 27 for longevity but ideally every person should aim to get their values above 38.5.” Mine turned out to be 56.3. That is 6.9 higher than the highest tier cut off for other men in their 30s (>49.4). It’s also 3.9 higher than the highest tier cut off for men in their 20s too (>52.4). Because I’ve been doing minimum cardio over the last few years, I didn’t expect these results. But it was a great experience and Stuart Bauld took me through it really well. I’m now motivated to improve it through structured training and re-test in a few months. It’s also given me an extra boost to achieving my goal of running 2.4km under 9:20min! Let's goooo. 💪🏾

Know what your VO2max is? 🤔 I explain: ✅ what it is, ✅ how to measure it and ✅ share some practical ways you can increase your cardiovascular endurance in our recent Evergreen Life SEO article 👇🏽 https://lnkd.in/e8bBPTjq Anna Keeble Roisin McCann Claire Marie Thomas #CardiovascularHealth #CardioWorkout #vo2max

𝗣𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻 𝗩𝗶𝘁𝗮𝗹𝗶𝘁𝘆 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 #𝟰𝟮: 𝗧𝗵𝗲 𝗕𝗲𝘀𝘁 𝗪𝗮𝘆 𝗳𝗼𝗿 𝗣𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘀 𝘁𝗼 𝗕𝘂𝗶𝗹𝗱 𝗟𝗲𝗮𝗻 𝗠𝘂𝘀𝗰𝗹𝗲 Use Machines "But machines aren't functional." Sooooo... 💪 Adding more muscle tissue 🏋️♂️ Increasing strength 🤸♂️ Improving flexibility ...those adaptations aren't "functional"? Physicians—don't buy into the gimmicky buzzword hype often found in my industry. Now, the drawbacks for physicians are: ❌ Unless you have an excellent home gym, you'll need to commute to and from the gym multiple times per week. That’s why I recommend a home gym. ❌ You won’t get as much carryover to your daily physical activities, hobbies, etc., as you would with free weights and exercises like squats and lunges. Despite the benefits of using machines, I don't cover this in my upcoming book, The Physician Vitality Playbook, releasing at the end of 2024. This omission is due to the drawbacks mentioned above. The best approach to adding lean muscle is using a blend of machines and free weights. Side note: Speaking of gimmicky buzzwords—yes, I’m aware there is no such thing as "lean muscle," but it sounds friendlier to the novice's ear. #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆𝗯𝗹𝘂𝗲𝗽𝗿𝗶𝗻𝘁 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆𝗰𝗼𝗹𝗹𝗲𝗰𝘁𝗶𝘃𝗲 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆𝗽𝗹𝗮𝘆𝗯𝗼𝗼𝗸 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻 #𝗰𝗼𝘃𝗮𝗹𝗳𝗶𝘁𝗻𝗲𝘀𝘀 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝗹𝗶𝗳𝗲

5 Best Exercises to Strengthen Your Heart: How Walking, Cycling and More Help Cardiovascular Health. #cardiology #heart #hearthealth #heartcare #diet #excercise #health #healthtips #healthcare

Epilepsy is a fairly common condition that affects the brain, causing seizures. People with Epilepsy may experience frequent and numerous seizures or it may be a rare event but the condition is usually lifelong, although it may improve over time. Symptoms of a seizure also vary but may include uncontrollable jerking and shaking, becoming stiff, staring blankly into space or collapsing. Anti-epileptic drugs can be effective in controlling seizures, which allows people with the condition to live a normal life. Unless a seizure occurs, there is no reason why any physical activity would be a problem for someone with Epilepsy. People with Epilepsy can safely participate in most sports and forms of exercise. The most important thing is to ensure continued safety should a seizure occur. To start your cycling journey, Book a Demo via the link in our bio or follow the link below👇️⁠ https://lnkd.in/erjRkP9g⁠ #tomcat #tomcattrikes #trikes #tricycles #cycling #fitness #sport #health #bike #physioideas #physio #transport #inclusive #awareness #mobilityanddisability #epilepsy

19/365 ✅ SPLIT STANCE DEADLIFT The split stance deadlift, also known as a staggered stance deadlift or B-stance deadlift, is a variation of the traditional deadlift that involves positioning one foot slightly behind the other. This stance shifts more load to the front leg while still engaging the muscles of the posterior chain. Here’s a detailed look at its benefits: 1. Improved Balance and Stability: The split stance requires more balance and coordination than a conventional deadlift, enhancing these skills. 2. Unilateral Strength Development: It targets each side of the body more independently, helping to correct strength imbalances between the legs. 3. Enhanced Glute Activation: The split stance can increase activation of the glutes, particularly the gluteus medius, which is crucial for hip stability. 4. Reduced Lower Back Strain: By distributing the load differently, it may reduce the strain on the lower back compared to conventional deadlifts. 5. Functional Strength: Mimics movements used in daily activities and sports, improving functional strength and performance. 6. Versatility: Can be performed with various equipment like dumbbells, kettlebells, or a barbell, making it adaptable to different training environments and goals. Overall, the split stance deadlift is an excellent variation for enhancing lower body strength, balance, and functional fitness. Aim for 8-10 quality reps for 3-4 sets. Make sure to consult a professional before attempting this exercise if you have lower back pain or other issues. - - #deadlift #singlelegdeadlift #splitstancedeadlift #hamstringworkout #gluteworkout #gluteactivation #glutegains #glutestrength #corestrength #coreexercises #coreworkout #backstrength #lowerbackpainrelief #lowerbackworkout #hiphinge #physiotips #physiotherapy #physicaltherapist #physiotherapist #onlinefitnesscoach

My 100 Days Challenge: Understand Human Anatomy and Exercise Science Day 21: Understanding Muscle Fibers. Welcome to Day 21 of my 100 Days Challenge! For those who are new, this challenge is all about educating people and helping them understand the fascinating world of body and exercise science . Each day, I dive into a different aspect of our amazing bodies in connection with fitness, shedding light on how they function and how we can take better care of them. Today, we’re focusing on Muscle Fibers. Muscle fibers are the building blocks of muscles, consisting of long, cylindrical cells that are capable of contracting and generating force. These fibers are classified into three main types: slow-twitch (Type I), fast-twitch (Type IIa), and fast-twitch (Type IIb), each suited for different types of physical activity. Slow-twitch fibers are endurance-oriented, supporting activities like long-distance running by using oxygen efficiently. Fast-twitch fibers, on the other hand, are designed for short bursts of power and speed, such as sprinting or weightlifting, but fatigue more quickly. The composition and function of muscle fibers determine an individual's physical capabilities and performance. #kotiforfitness #100dayschallenge #vancouver #anatomyandphysiology #bodyscience #workout #fitnessmotivation #fit #motivation #usa #training #health #fitfam #healthylifestyle #love #lifestyle #athlete #commando #sport #instagood #healthy #muscle #personaltrainer #crossfit #exercise #weightloss #fitnessjourney #musclefibers #canada #fitnesscoach

𝗘𝗽𝗶𝘀𝗼𝗱𝗲 𝟲𝟭 - 𝗚𝗼 𝗧𝗼 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗳𝗼𝗿 𝗣𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘀 𝗪𝗵𝗲𝗻 𝗧𝗵𝗲𝘆 𝗧𝗵𝗶𝗻𝗸 𝗧𝗵𝗲𝘆 𝗗𝗼𝗻'𝘁 𝗛𝗮𝘃𝗲 𝗘𝗻𝗼𝘂𝗴𝗵 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 Time is one of the most precious resources for physicians, and finding enough of it to maintain a consistent workout routine can be a real challenge. At Coval Fitness, we understand this struggle and have the perfect solution: Strength Density Sets. These have become a go-to favorite for many physicians. Here's why: "I like knowing I'm about to push it hard for 20 minutes, not think about anything, get a great workout in a short amount of time, cool down, and then go on with my life." Strength Density Sets Breakdown: 1. 𝗪𝗲𝗲𝗸𝘀 𝟭-𝟰: Pick two lifts (one upper body, one lower body). Choose a load you can do for 12-15 reps, but execute for 10 reps per set. Alternate between the two lifts for 15-20 minutes. 2. 𝗪𝗲𝗲𝗸𝘀 𝟱-𝟴: Increase the load to something you can do for 10-12 reps and execute for 8 reps per set. Continue alternating for 15-20 minutes. 3. 𝗪𝗲𝗲𝗸𝘀 𝟵-𝟭𝟮: Use a load for 8 reps and execute for 5 reps per set. Again, alternate for 15-20 minutes. This method ensures you get a high-quality workout in a short amount of time, helping you achieve your body composition and performance goals despite a hectic schedule. At Coval Fitness, we offer personalized private sessions and expert online program design, all within a supportive community and professional guidance. Ready to feel better and boost your quality of life? Let’s do this together! 🌟💪 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆𝗯𝗹𝘂𝗲𝗽𝗿𝗶𝗻𝘁 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆𝗰𝗼𝗹𝗹𝗲𝗰𝘁𝗶𝘃𝗲 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝘃𝗶𝘁𝗮𝗹𝗶𝘁𝘆𝗽𝗹𝗮𝘆𝗯𝗼𝗼𝗸 #𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗻 #𝗰𝗼𝘃𝗮𝗹𝗳𝗶𝘁𝗻𝗲𝘀𝘀 #𝗽𝗵𝘆𝘀𝗶𝗰𝗶𝗮𝗻𝗹𝗶𝗳𝗲

5 Best Exercises to Strengthen Your Heart: How Walking, Cycling and More Help Cardiovascular Health. #cardiology #heart #hearthealth #heartcare #diet #excercise #health #healthtips #healthcare