Hello and welcome to 4-Minute Friday where I share, in four minutes or less, the latest things I’m doing to enhance my health, save money, and make day-to-day life easier and more enjoyable.
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What I’m Doubling Down On:
Full range of motion resistance training.
This is a topic that’s been debated by exercise scientists for years and years.
In one corner were those who believed that if done at a sufficient intensity, resistance training produces strength and hypertrophy gains regardless of the range of motion a person executes it with.
To make it simple, range of motion is a term that signifies the trajectory that a joint goes through when lifting weights. For instance, a full range of motion bicep curl starts in a fully straightened arm position and ends when the elbows are maximally bent.
Getting away from the jargon, “partial” range of motion exercises tend to produce some benefit, but it’s not even close to the gains that can be made with full range of motion training, according to recent research.
Good news - it’s an incredibly easy adjustment to make to your typical training regimen if you happen to be one of those who doesn’t utilize the full range of motion a joint has available.
For example, instead of stopping a row exercise with your elbows slightly bent, allow them to fully straighten and even drop your shoulder blade forward prior to pulling all the way back up and driving your elbow towards the ceiling.
Of course, if you have a history of joint injuries or are excessively flexible, be cautious about jumping right into this.
This subtle change is a super easy way to get the most bang for your buck from resistance training.
Fascinating Story I Read This Week:
The man who removes the excuse of age to all those who exclaim it.
Meet Larry Lewis.
For tens of years, Larry ran over 6 miles at 4am each morning while throwing in some shadow boxing just for the extra movement.
As if that wasn’t impressive enough, he continued this habit up until and beyond his 104thbirthday.
Pairing that with 33 consecutive finishes in the New York City Marathon, I’d say this guy lived quite the active life.
Finally passing from cancer at the ripe age of 106, Larry attributed his seeming morality to three things: organic food, exercise, and abundant friendships.
I’d say there’s some knowledge to be gleaned there.
If you don’t use it, you lose it.
Many think that as they get older, it’s expected of them to slow down and be less active.
However, while it doesn’t have to be running the insane mileage Larry did, exercise should become EVEN MORE of a priority during our later years to ensure the unavoidable decline is held off as long as possible!
Statistic to be Happy About:
Teen tobacco use in the United States has fallen to a 25-year low according to a recent CDC report.
Especially exciting is the statistic that the number of middle and high school aged teens using e-cigarettes dropped by roughly half a million in just a single year.
In relatively recent history, the e-cigarette industry boomed, making smoking an incredibly accessible and “less toxic” way to consume nicotine as the smell and smoke isn’t as pungent. Unfortunately, this drew the attention of the younger generations, and the craze took off in high schools across America.
Fortunately, this trend seems to be coming to a halt which is an incredible thing because of the known negative consequences it has – especially in young users.
What else?
As those dark evenings have settled, it’s important to re-visit the ways in which you are prioritizing your circadian rhythm. The most powerful? Early morning sunlight, exercise, a regular meal schedule, and avoiding bright lights in the evening!
Use it or else you’ll lose it!
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DISCLAIMER
This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.
Zach, what was the collagen that you highly recommended. What are the brands you prefer? Thanks Barbara