Ergo Vitality

31/01/2024

Finding the Balance - Juggling Family and Fitness After 35

30/01/2024

Master the Plank_ Overcoming Delays!

24/01/2024

CONSOLIDATED WORKOUT KNOWLEDGE (PART 2)

1. Post-Workout:
Warm water shower aids relaxation.
Light movement on rest days boosts blood flow.
Cold immersion recommended on the following day if used.

2. Diet Essentials:
Focus on adequate nutrition and sleep.

3. Painful Workouts Clarified:
Muscle soreness is common but not mandatory.
Increased intensity positively impacts soreness.
Deliberate pain-seeking may reduce workout effectiveness.

4. Foods for Recovery & Pain Reduction:
Anti-Inflammatory: Omega-3 Fish Oil.
Pain Reduction: Ginger and Chamomile Tea.

5. Stretching Insights:
Flexibility Goal: Crucial for dynamic activities.
Muscle Growth Goal: Stretching aids Type 1 fibers.
Intense stretching is required for effectiveness.

Remember, consistent progression matters more than extreme soreness or pain.

23/01/2024

Don't forget to STAY DISCIPLINED.

23/01/2024

5 KEYS TO CREATING AN EFFECTIVE WORKOUT SCHEDULE

1. FEASIBLE PLAN:
Before crafting a personal schedule, know how often and how long you can realistically work out each week. A schedule that's too demanding leads to skipped sessions, making all efforts futile.

2. SESSION FREQUENCY AND DURATION:
✅ No significant difference between 3 days/week and 6 days/week for muscle development. Consistent sessions matter more than frequency.
✅ Session duration: Over 90 minutes is fine. Longer sessions are beneficial for effective volume, even with 1-2 sessions per week.

3. SETS AND REPS PER MUSCLE GROUP:
✅ Aim for 4-8 sets per muscle group in a session, with 4-6 sets often sufficient for Hypertrophy.
✅ Choose at least 2 variations to target different areas of the muscle group.

4. EFFECTIVE THRESHOLDS:
For strength: 4 sets/week (1-5 reps, heavy weights).
For muscle gain: 8-12 sets/week are generally effective.

5. MAXIMIZE DIVERSITY:
Diverse choices are crucial for optimal results:
+) If time allows, hit the gym for maximum impact. If time is limited, focus on small muscle groups at home.
+) Ensure macros by cooking at home; if time is tight, compensate the next day.
Having a flexible schedule makes everything: EASY BUT EFFECTIVE.

22/01/2024

3 FITNESS MYTH TO DROP

1. Sweating Equals Effectiveness:
Contrary to the belief that effective training requires heavy sweating, excessive sweating leads to water and mineral loss, causing fatigue. Using Salted Lemonade during workouts is more beneficial than soaking gym equipment.

2. Muscle Soreness as Indication:
Feeling sore the day after a workout (DOMS) doesn't necessarily mean it was a good session. Pursuing long-term progress is more crucial than relying on immediate soreness.

3. Rest Days Don't Ruin Gains:
Taking a day off won't make your hard-earned gains vanish. Consistent effort over time matters more than sporadic bursts of activity during holidays.

22/01/2024

CONSOLIDATED WORKOUT KNOWLEDGE (PART 1)
(A quick summary of fundamental knowledge and common questions, only FACTS)

1. WHY WEIGHT TRAINING:
Boosts the health of vital parts: heart, respiratory system, among others. It also helps build muscle, increase bone density (often overlooked but challenging to improve as you age), and perfect/adjust posture.
It's never too early or too late to start weight training.

2. PROTEIN AND EXERCISE:
How much is enough:
+) Sedentary individuals: 0.8g/kg body weight
+) Those weight training, aiming to build muscle: 1.6-2.2g/kg body weight (This applies to normal individuals; for overweight individuals, it should be calculated based on the target weight)

There is no clear evidence that a healthy person experiences kidney issues with a protein intake greater than the above amount.

3. INTERMITTENT FASTING & MUSCLE SYNTHESIS:
If following basic cycles of IF: 16/8, 18/6, 20/4, it does not significantly impact muscle growth. Nutrients can be stored for 24 hours or more, so these fasting methods do not greatly affect the body's adaptation process.
Compensating between days will also help you grow muscles well. Missing one day a week doesn't have much impact on adaptation (remember to compensate enough).

4. HOW LONG AFTER EXERCISE TO EAT:
The sooner, the better (when heart rate, breathing rate are stable, and sweating has reduced). If you can't eat immediately, there's no problem, as explained above.

5. SHOULD YOU DO MANY REPS OR FEW REPS?
Within the range of 3-40 reps with the same volume, effort level, muscle development is similar.
Low reps (heavy weights) promote strength development better than high reps.
Reps above 15 have effects on both cardio and muscle growth.

6. DOING 100% CARDIO TO LOSE FAT:
Efforts in doing cardio do not burn as much energy as USING EFFORT to refrain from eating.
Cardio often results in both fat and muscle loss simultaneously (70% fat loss: 30% muscle loss).
For obese individuals, they may only lose fat because they have too much fat.
Cardio is necessary for cardiovascular health, but it's not the key to fat loss.
Cardio helps improve heart and lung health, making weight training less tiring, leading to better muscle growth.

22/01/2024

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22/01/2024

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21/01/2024

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20/01/2024

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