Protein Food Sources
On the Eat Run Lift blog we already had this super handy chart of where to find your protein, so we decided to just include it here too!
Locking Out vs Time Under Tension
You’ve probably seen the viral video of the lady in the leg press machine getting her legs bent inside out, making you question yourself using a leg press machine ever again. Now the belief and myth for leg press, in fact, every exercise, is not to lock out your joints, otherwise you're going to turn into an accordion. The fact is that she wasn’t even paying attention, being distracted by the cameras and the crowd around her, she didn’t respect how dangerous the equipment was. It doesn’t have to be dangerous, if you know what you are doing and how you need to do it, kind of like anything that requires a bit of skill. What I’m going to take you through, is the difference between locking out for strength and control, and time under tension, for muscle mass and endurance/cardio.
Creating ultimate strength is called Myofibril Hypertrophy, tearing the muscle that does the movement of the joint and repairing it through recovery so it is stronger. Placing high loads of weight under short amounts of reps and full range of motion, is needed to create a stronger, functional body, which ultimately means locking out.
The myth is you never lock out. I’m not sure whether this originated from people getting injuries from hyperextension of the joints, or that purely for creating muscle mass, like what most people do whilst at the gym, depends on this technique.
I could go into the science of it, but basically when you take your time with any exercise and focus on form you get yourself the best results and are less likely injure yourself. Training for strength is what’s relative to you in terms of going heavy. You want to be doing between 3-7 reps for men and 5-9 for women, and working between 80-90% of your 1RM (a 1RM is how much you can lift for 1 rep... 1 Repetition Max). This is called Myofibril Hypertrophy (the extreme version of this is powerlifters) and requires a lot of energy (carbs) called ATP which is a highly explosive energy. ATP lasts for about 10 seconds so you want to get the most out of it. When lifting for strength you want to lengthen your muscle from point A to point B with perfect form, and lock out to take time off the tension, so you can reserve energy for another solid lift, and regain control, form, and stability.
Most commonly, as explained in the lock out part above, people are introduced to training in the gym via doing muscle building exercises, with form commonly known as “time under tension”. Creating size, or mass in muscle is called Sarcoplasmic Hypertrophy (think: body-building style training, ie. 'figure sculpting'), this is basically your muscles lengthening and contracting from point A to point B, without stopping, and not going to full lock out (e.g. you're doing a pushup, and you don't lock your elbows at the top, as soon as you're almost at lock out stage you start another rep), which means the muscles are under tension for a longer period of time creating micro-tears through the muscle belly from glycogen, blood and water being pumped into the muscles.
The by-product of muscle from this style of training is know as lactic acid (that burning feeling from working out), which results in fat burning. The Sarcoplasmic Hypertrophy rep range is between 8-15 for men and 10-15 for women at 50-80% of your 1rm. The form on sarcoplasmic is most commonly a bit quicker with the count on reps, so generally doing the exercises quicker, mainly because there is less weight to create injuries, but like all exercise they must be done with caution. Body weight exercises fall under this rule too, but yet again, some are still hard to do, and your technique always depends on what your goals are.
Doing 16+ reps comes in to the cardio/endurance section, where your body is just burning left over fuel, and using your oxygen supplies, making you fitter + leaner. You don’t have to just do 1 style, you can combine all of these in one workout, generally starting with strength (myofibril), size (sarcoplasmic), then endurance.
Shoe Choices For Training
Cross Training Shoes
Wait… aren’t they all the same thing?
Unfortunately, they’re not.
Warning – you may need to make some space for a new pair of shoes!
Commonly known as a ‘cross-training’ shoe, training shoes are designed to provide protection for a variety of fitness activities. Training shoes are multi-directional, multi-functional, more flexible and offer greater ankle and heel support. The lower heel drop (distance from heel height to toe height) puts the wearer closer to the ground to push off, pivot, cut, stop and jump. They are highly versatile, from high-intensity training, weight lifting, strength training, agility and even short distances on the treadmill – perfect for ERL12! Having a pair specifically for training can give you both the stability of a lifting-specific shoe and lightweight flexibility of a cross-trainer for HIIT.
Walking has a different demand on your feet compared to running - your body weight is distributed more evenly than running with your weight rolling from the heel, through to the ball and continuing to the toe in one foot after the other. The gentle motion requires the feet to absorb the shock of 1 to 2 times your body weight with each step. Walking shoes are designed with the specific body mechanics and strike path of walking in mind. Flexibility through the ball of the foot of the shoe allows a greater range of motion through the roll of the forefoot and a greater arch support where the force is heaviest on the foot.
Usually lightweight, running shoes support the natural shape of your feet and provide an energy return. Running is a heel-to-toe movement therefore the right support is extremely important. Cushioning in the heels where impact is greatest and less through the ball means better protection of your feet when pounding the pavement. Mesh panels are often part of the design to allow heat to escape, creating a lighter feel. Whether you’re a long-distance marathon runner, trail runner, track runner or a casual runner – the right amount of cushioning and support is important for peak performance.
Still unsure of what shoes you should be wearing?
Consider these three factors: Stability, Durability and Cushioning
Choosing the right shoes for your training style is important to avoid injury and perform at your peak. Make sure to see a shoe specialist if you are unsure – they are always helpful and will ensure the right style and fit for you!
Tapping Away Cravings
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