The Physiology behind fitness races of the future
While CrossFit emphasizes constantly varied functional movements using a broad range of energy systems, Fitness Races is a fixed-format endurance event designed to test aerobic capacity and muscular stamina under consistent, measurable standards.
Fitness Races are less skill-intensive but far more grind-based, favouring those who can maintain output over 60+ minutes, with pacing and fatigue resistance being key to success.
The Power of the Hang: A Daily Habit for Pain-Free Shoulders
There’s a simple, free, and wildly underrated practice that could change your shoulder health forever: hanging. That’s right—grabbing onto a pull-up bar, a set of rings, or even monkey bars and letting your body dangle. It might sound too good to be true, but if you’ve got shoulder pain, want to improve your grip, or just want to add years to your life, then this daily habit might be exactly what you need.
The Benefits of Hot Water Immersion
Hot water immersion (HWI), including hot baths, hydrotherapy, and hot tubs, has been used for centuries as a recovery and relaxation tool. In the context of modern sports and weightlifting, HWI has emerged as a scientifically supported recovery method that aids in muscle relaxation, circulation improvement, and overall nervous system restoration.
This eBook explores the science behind hot water immersion, its benefits for weightlifters and athletes, recommended protocols, and its role in optimizing recovery. Additionally, we examine the role of Epsom salt in baths and its claimed therapeutic effects.
Book Review - Shoulder Pain? The Solution and Prevention - Dr. John M. Kirsch
Shoulder pain is a common issue that affects athletes, fitness enthusiasts, and everyday individuals alike. Dr. John M. Kirsch, an orthopedic surgeon, presents a simple yet highly effective approach to alleviating and preventing shoulder pain in his book "Shoulder Pain? The Solution & Prevention." This review will summarize the key concepts of the book and provide a practical guide for implementing Kirsch's method into daily life.
The Ice Myth: Why Ice is Not The Answer For Sports Injurues
Zone 2 training, characterized by low-intensity, steady-state cardio, is an essential component of endurance training and cardiovascular health. It enhances aerobic capacity, improves mitochondrial density, and optimizes fat metabolism. Measuring performance in Zone 2 using watts per kilogram of body weight (W/kg) provides a standardized, scalable way to track improvements across individuals of different sizes and fitness levels. This article will explore how to use W/kg as a reference tool, calculate it, track improvements, and understand its significance.
Zone 2 - Tracking Performance using Watts:Kg
Zone 2 training, characterized by low-intensity, steady-state cardio, is an essential component of endurance training and cardiovascular health. It enhances aerobic capacity, improves mitochondrial density, and optimizes fat metabolism. Measuring performance in Zone 2 using watts per kilogram of body weight (W/kg) provides a standardized, scalable way to track improvements across individuals of different sizes and fitness levels. This article will explore how to use W/kg as a reference tool, calculate it, track improvements, and understand its significance.
Comprehensive Guide to Intra-Workout Nutrition for the WEightlifter
Intra-workout nutrition refers to the strategic intake of nutrients during a training session to optimize performance, delay fatigue, enhance recovery, and improve overall results. For weightlifters, whose sport demands explosive power, technical precision, and sustained focus, fueling the body appropriately during training is paramount.
The benefits of proper intra-workout nutrition include:
Enhanced Performance: Maintaining energy levels and delaying the onset of fatigue.
Improved Recovery: Reducing muscle breakdown and accelerating glycogen replenishment.
Better Hydration: Supporting muscle contractions and thermoregulation.
Mental Clarity: Preventing dips in focus and decision-making.
The Power of Accountability in Achieving Goals and Building New Habits
When it comes to achieving a goal or implementing a new habit, the road to success is often fraught with challenges. Life gets busy, motivation wanes, and setbacks are inevitable. This is where the magic of accountability comes into play. Accountability isn’t just a buzzword; it’s a powerful tool that can bridge the gap between setting a goal and actually achieving it. At Synergy Strength, we’ve embraced this concept through our One Thing Club, a program designed to help participants focus on building a single new habit or achieving one significant goal over 66 days—the scientifically backed timeframe for habit formation. Central to the program is the use of accountability partnerships, a key factor in turning intentions into reality.