Ever pushed through a killer workout and felt both the burn and the buzz? That's cortisol at play, your body's built-in alarm system.
But, how do you lower cortisol post-workout? When it comes to recovery, less is more with this stress hormone. Stick around as we dive into managing those post-workout cortisol spikes.
Cortisol is a steroid hormone produced by the adrenal glands, which are located on top of each kidney. It is often labeled as the "stress hormone.”
After you work out, cortisol levels spike because your body thinks it’s fight or flight time. But just like guests after a party, it's best if they don't linger too long.
Cortisol is a hormone that can be both a friend and a foe. In short bursts, it can boost your immune system and control inflammation. However, if it lingers too long, it can hinder muscle growth and promote fat storage.
The goal of lowering cortisol post-workout isn't about getting rid of it entirely; it's about establishing some guidelines for a successful recovery.
Why is this important? Elevated cortisol levels after exercising can negatively impact your fitness progress and overall well-being.
If you find yourself experiencing persistent fatigue that lingers long after your workout, it could be a sign of high cortisol interfering with your body's ability to recover.
Sleep disturbances, such as difficulty falling asleep or staying asleep after evening workouts, may also indicate disrupted cortisol rhythms. Not only that, mood swings, including irritability, anxiety, or even depression, can be influenced by elevated cortisol levels.
Prolonged and excessive muscle soreness that doesn't improve with time may be a result of high cortisol affecting your body's recovery process. If you're struggling to lose weight despite a healthy diet and regular exercise, high cortisol levels might also be contributing to the challenge.
Additionally, digestive issues, frequent illnesses, an elevated resting heart rate, increased cravings for unhealthy foods, and hormonal imbalances, including disruptions in menstrual cycles for women, can all be potential signs of cortisol-related stress.
If you notice several of these signs persistently after your workouts, it's advisable to consult with a healthcare professional or fitness expert to assess and address your cortisol levels effectively.
Checking your cortisol levels can provide valuable insights into your overall health and well-being, especially if you suspect elevated cortisol levels post-workout. Here are common methods for assessing cortisol levels:
It's important to consult with a healthcare professional before undergoing cortisol testing to determine the most appropriate method based on your specific needs and symptoms.
Cortisol tends to spike during exercise, especially in high-intensity training. Once the workout wraps up, you'll want to lower cortisol in post-recovery. But, how do you lower your cortisol post-recovery?
After an intense workout, take the time to engage in a proper cool-down session. This might involve gentle stretching, deep breathing exercises, or even a short yoga session. These activities promote a sense of calm and help lower cortisol post-workout.
Additionally, prioritize getting adequate and high-quality sleep. Sleep plays a natural role in regulating cortisol, so ensure you aim for 7-9 hours of restful sleep each night to support your body's recovery.
When it comes to nutrition, opt for a balanced post-workout meal or snack that includes carbohydrates, protein, and healthy fats. Avoid excessive sugar and processed foods, as they can contribute to cortisol spikes.
Stay hydrated throughout your workout and afterward. Dehydration can stress the body and lead to increased cortisol production, so make it a habit to drink water regularly.
Incorporate stress management techniques into your daily life. Practices like meditation, mindfulness, or progressive muscle relaxation can help keep cortisol levels in check, both during and after exercise.
Remember the importance of rest days in your workout schedule. Overtraining and insufficient recovery can lead to chronically elevated cortisol levels. Schedule rest days to allow your body to recover fully.
Finally, maintain a balanced approach to training. Avoid excessive and prolonged high-intensity workouts, as they can contribute to cortisol elevation. Balance your training regimen with periods of lower-intensity exercise to give your body the rest it needs.
At Atlas Athletic, we believe that your fitness journey should not only be about pushing your limits but also about optimizing your recovery. That's why we're proud to offer premium sportswear and athletic apparel designed to help you through a tough workout and the recovery phase, enhancing your overall well-being.
Our commitment to quality and performance is reflected in our clothing, featuring premium cotton blends that are temperature-regulating, quick-drying, wrinkle-resistant, and built to last. We understand the importance of cortisol management in achieving your fitness goals, and our sportswear is crafted to support your efforts. Contact our team with any questions you may have about products.
]]>Have you ever heard of cortisol? It's your body's built-in alarm system. This powerful hormone can transform your health. That's why we're here to guide you on balancing your cortisol levels.
In this blog, we'll explore the impact of exercise on cortisol levels and guide you toward finding the right intensity for hormonal harmony. We'll also provide tips to fine-tune your workout routine, discuss the role of diet, sleep, and stress management, and help you monitor your progress. Let's start!
Cortisol, often called the stress hormone, plays a crucial role in our body's daily performance. This hormone regulates the use of carbohydrates, fats, and proteins. It acts as our internal alarm system, closely connected to our adrenal glands.
But here's the truth: cortisol is not only involved in stress. It also maintains blood pressure and provides the energy we need to overcome challenges. However, imbalances in cortisol levels can lead to issues such as weight gain, sleep problems, and memory difficulties. On the flip side, when cortisol levels drop too low, we may experience fatigue or dizziness, which can stop us from performing at our best.
Exercise intensity affects the balancing of cortisol levels. While high-intensity workouts are popular, pushing yourself too hard can increase cortisol levels, adding unnecessary stress to your body.
On the other hand, moderate-intensity exercise seems to hit the sweet spot. It helps maintain balanced cortisol levels, promoting hormonal harmony. But don't underestimate low-intensity activities—they have their benefits in keeping cortisol in check without overwhelming your system.
To optimize your workouts, consider incorporating a mix of high-intensity sessions, such as sprints, with low-intensity exercises like yoga or brisk walks. By finding the right balance, you'll show your body the care and respect it deserves without overexerting yourself.
Creating a balanced workout routine is key to managing cortisol effectively. The goal is to reduce cortisol levels so you won't have to experience chronic stress.
To do that, focus on moderate-intensity workouts that energize you without overwhelming your body. Think of engaging activities like brisk walks or yoga. These exercises strike the perfect balance, providing a boost without pushing you too far.
Timing is important too. Try to schedule your workouts when your body's cortisol levels naturally dip, typically in the late afternoon or early evening. This way, you can optimize the benefits and work in sync with your body.
Remember, it's not just about intensity and timing; the frequency of your workouts matters as well. Be consistent, but avoid overdoing it.
Aim for three to four workouts per week so that your hormones find their natural rhythm and give your body the necessary time to recover.
Sweating through a workout can feel like a victory, but to truly make progress, you need to check in with your body's response. Monitoring how exercise affects your cortisol levels is a step to optimizing your health and well-being.
While tools like cortisol testing kits or consultations with healthcare professionals provide concrete numbers, don't overlook the signs your body gives you.
Pay attention to persistent fatigue, mood swings, or disrupted sleep patterns—they could be telling you it's time for a change. By listening to your body, you can save yourself from elevated cortisol levels.
Remember, adaptation is all about thriving. When you're experiencing setbacks, it's time to make adjustments. Often, a less-is-more approach, paired with a nutritious diet, can help you with balancing your cortisol levels.
Now that you've learned about the importance of balancing your cortisol levels, remember to find the exercise routine that suits you best.
Explore different timings and types of exercises. Make changes to your diet, prioritize quality sleep, and manage stress effectively.
Stay attuned to your body's signals and make necessary adjustments. You have the strength and determination to succeed.
Keep going and enjoy the rewards of a balanced life!
]]>Embarking on your fitness journey? It’s time to explore the power of HIIT vs LISS workouts and how they can revolutionize your exercise regimen. These two workout styles offer unique benefits for both heart health and stress management, making them great additions to anyone's daily routine.
With HIIT (High-Intensity Interval Training) designed to deliver rapid bursts of energy and LISS (Low-Intensity Steady State) focusing on maintaining a consistent pace, understanding the differences and advantages of each can help you create a more tailored and effective fitness routine.
Join us as we dive deep into the world of HIIT vs LISS and unlock the potential they hold to transform your fitness journey!
Get ready to explore the exciting world of High-Intensity Interval Training (HIIT) and Low-Intensity Steady-State (LISS) workouts. These two workout styles offer different approaches to help you achieve your fitness goals.
HIIT is all about intense bursts of exercise followed by short recovery periods. Think of it as giving your all during jump squats or burpees for 30 seconds, then taking a quick breather before jumping back in.
On the other hand, LISS focuses on maintaining a steady pace for a longer duration. It could be as simple as going for a brisk walk or a relaxed bike ride while still feeling comfortable.
The key takeaway? Both HIIT and LISS have their unique benefits when it comes to burning calories and improving your fitness level. The key is to find the workout style that resonates with you and keeps you motivated.
High-Intensity Interval Training (HIIT) can elevate your cardio fitness. Unlike low-intensity workouts, HIIT takes things up a notch with quick bursts of activity and short recovery periods.
According to research, HIIT can lead to significant reductions in body fat. By challenging your heart rate with intense intervals, it becomes more efficient at pumping blood. It makes your body stronger to meet any physical demands.
HIIT doesn't just benefit your heart; it also results in increased strength and energy production. So, if you're looking to maximize your cardio fitness, consider incorporating HIIT into your routine.
Life can be busy, but that doesn't mean your fitness goals have to suffer. It's important to find a workout routine that works for you and fits into your schedule. Whether you have a packed agenda or prefer a more relaxed approach, there's a workout style that will keep you motivated.
If you're short on time, High-Intensity Interval Training (HIIT) can be your go-to option. It's a quick and intense workout that maximizes results in a short amount of time.
On the other hand, if you prefer a more leisurely workout, Low-Intensity Steady State (LISS) exercises are a great choice. They allow you to enjoy activities like walking or cycling at a comfortable pace.
The key is to find what suits you best and fits into your lifestyle. Consistency is key, so choose a routine that you can stick with long-term. If you have a brief break during the day, dedicate it to a quick HIIT session. If you have more time in the evenings, go for a relaxing LISS activity to wind down.
How often should you do HIIT and LISS training to maximize your fitness results? Let's break it down.
For LISS cardio, it's best to walk for 30 minutes, five times a week. This low-intensity exercise is gentle on your joints while providing cardiovascular benefits.
If you're a beginner, aim for two to three workouts per week. As you progress to an intermediate or advanced level, increase your frequency to three to five workouts per week.
As for HIIT workouts, two to three sessions per week, lasting between 10 and 20 minutes each are enough. These intense bursts of exercise push your limits, improve cardiovascular fitness, and burn more calories than steady-state cardio.
To optimize your routine, try combining both styles. Start with a 15-minute HIIT session, followed by 30 minutes of LISS cardio. This sequence can help you burn more fat.
When it comes to HIIT and LISS workouts, it's important to consider your goals and preferences. HIIT offers intense bursts of exercise for time efficiency, while LISS provides a gentler, sustained approach.
To make the best choice, think about what suits you and stay consistent for optimal results. Atlas Athletic can help you find the workout style that suits your preferences and stay consistent.
Remember, the key to success is finding what works for you and sticking with it.
So, choose wisely. You've got this!
]]>Stress and hormonal imbalances have become common challenges that many individuals face. The good news is that strength training, a form of exercise that focuses on resistance and muscle strength, can play a crucial role in restoring hormonal balance and reducing stress levels. In this article, we'll explore the positive effects of strength training for hormonal balance as well as shed light on how it can alleviate stress and help ease symptoms of depression.
Strength training for hormonal balance is particularly powerful when it comes to dopamine levels. Dopamine is a neurotransmitter that plays a key role in motivation, mood, and pleasure. Strength training has been found to increase dopamine levels in the brain, leading to feelings of motivation and reward.
During strength training, the brain releases dopamine as a response to the physical effort and challenges involved in the exercises. This surge of dopamine creates a rewarding sensation, commonly known as the "runner's high" or the "pump." This feeling of reward acts as a natural motivator, encouraging individuals to continue their strength training regimen and push their limits.
Furthermore, the release of dopamine during strength training can promote feelings of pleasure and improve mood. Engaging in resistance exercises activates the reward pathways in our brain, triggering the release of dopamine. This can result in an enhanced sense of well-being, decreased feelings of stress, and an overall uplift in mood.
Ever felt that rush after a good lift? That's not just your muscles thanking you; it's also your brain getting a hit of serotonin. Serotonin, often referred to as the "happy hormone," is a neurotransmitter that plays a crucial role in mood regulation, appetite, sleep, and overall well-being. Insufficient levels of serotonin have been linked to conditions such as depression and anxiety. Fortunately, strength training has been shown to have a positive impact on serotonin levels in the brain.
When you engage in resistance exercises such as weightlifting or bodyweight exercises, it leads to an increase in serotonin production. As a result, you may experience a sense of calmness, improved mood, and enhanced mental clarity.
Moreover, strength training also promotes the release of endorphins, which are neurotransmitters that interact with serotonin receptors in the brain. Endorphins act as natural painkillers and mood enhancers, contributing to an overall sense of well-being. The combination of increased serotonin levels and the release of endorphins during strength training can have a profound impact on reducing stress and promoting relaxation.
Pumping iron doesn't just pump up your muscles—it also revs up your testosterone levels. Testosterone is a hormone responsible for various functions in the body, including muscle growth, bone density, and overall strength. Strength training, particularly exercises that involve heavy resistance and compound movements, stimulates the release of testosterone.
This hormone helps increase muscle protein synthesis, which is crucial for muscle growth and repair. By engaging in regular strength training, you can optimize testosterone levels, leading to increased muscle mass and enhanced physical performance.
The takeaway? Grab those dumbbells or hit that squat rack because strength training for hormonal balance can benefit everyone.
In our fast-paced and demanding lives, stress has become an unavoidable part of everyday existence. Chronic stress can have detrimental effects on our physical and mental well-being. Thankfully, strength training has been recognized as an effective method for reducing stress levels and promoting relaxation.
When you engage in strength training, your body releases endorphins, which are natural painkillers and mood boosters. Endorphins interact with receptors in the brain to create a feeling of euphoria and reduce the perception of pain. This endorphin release during strength training sessions can help alleviate stress and create an overall sense of well-being.
Furthermore, strength training provides an outlet for physical and mental tension. As you lift weights or engage in resistance exercises, you channel your energy into productive physical activity, which can help release built-up stress and frustration. The focus and concentration required during strength training sessions can also serve as a form of meditation, allowing you to temporarily let go of external stressors and focus solely on the present moment.
In addition to its immediate effects, strength training also promotes long-term stress reduction through its impact on hormonal balance. Regular strength training has been found to regulate the release of cortisol, commonly known as the stress hormone. High levels of cortisol can contribute to anxiety, mood swings, and other stress-related symptoms. By incorporating strength training into your routine, you can effectively manage cortisol levels, reducing the negative effects of chronic stress on your body and mind.
By dedicating time to focus on your physical fitness goals and pushing your limits in the gym, you create a break from the constant demands and pressures of daily life. This mental break can refresh and rejuvenate your mind, allowing you to return to your responsibilities with a clearer and more balanced perspective.
Strength training goes beyond physical strength and muscle growth; it also plays a vital role in balancing hormones and reducing stress. By increasing dopamine levels, improving serotonin production, and promoting regulation of testosterone and estrogen levels, strength training offers numerous benefits for both physical and mental well-being.
Incorporating regular strength training sessions into your routine can be a powerful tool in achieving hormonal balance, reducing stress levels, and improving overall quality of life. So, grab those weights, get moving, and embrace the transformative power of strength training for hormonal balance and stress reduction. Check out our collection of athletic apparel to find the right gear for your next strength training session.
]]>In the journey of self-improvement and personal growth, the power of habits cannot be underestimated. By incorporating and consistently practicing certain habits into your daily routines, you can pave the way for a transformative and fulfilling life. In this article, we will explore essential habits for self-improvement that can help you unlock your true potential and drive substantial change in your life.
Setting up your day with purpose tunes your mindset and primes those energy levels for what lies ahead. It could be as simple as sipping on green tea while planning out your tasks or doing an exercise routine to get the blood pumping. How you start your mornings can significantly influence your mindset, energy levels, and overall productivity. By embracing a morning routine, you can proactively shape your day and maximize your potential for personal growth.
Think of your mind as the ultimate gym where mental push-ups boost your focus and productivity, and foster a robust growth mindset. Practicing mindfulness is one of the most powerful habits for self-improvement. Spending even just a few minutes each day in quiet contemplation can have a profound impact on our mental well-being and overall outlook on life. Mindfulness allows us to cultivate self-awareness, improve focus, and reduce stress. By making mindfulness a daily habit, we can enhance our emotional intelligence and create a greater sense of inner peace and balance.
Ever felt like your goals were sprinting ahead while you're stuck in mud? It's time to flip the script. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals is a powerful habit that can drive self-improvement. By clearly defining what we want to achieve and breaking it down into actionable steps, we can create a roadmap towards our desired outcomes. Regularly reviewing and revising our goals allows us to stay focused and motivated, making progress toward personal growth a daily priority.
Imagine your body as the ultimate machine and regular physical activity is its maintenance routine. It's not just about weight loss or building muscle; it’s the bedrock for an all-around better you. When you integrate exercise into your daily grind, you're signing up for improved health that echoes through every aspect of life.
Engaging in regular physical activity is not only crucial for your physical health but also for your mental and emotional well-being. Incorporating exercise into your daily routines boosts endorphin levels, reduces stress, and improves overall cognitive function. Whether it's a brisk walk or a vigorous workout at the gym, allocating time each day for physical activity will contribute to your self-improvement journey and enhance your overall quality of life.
If you're looking to find powerful habits for self-improvement, there are several practices to consider. By practicing daily mindfulness, engaging in regular physical activity, journaling, reading and learning, expressing gratitude, and setting goals, we create a strong foundation for personal growth and life transformation. Remember, it is the small, consistent daily practices that have the power to shape our lives and unleash our true potential. So start today, and watch as these habits pave the way for a more fulfilling and purposeful existence.
]]>In our fast-paced lives, finding time for self-improvement can be challenging. However, by developing a structured daily routine focused on self-improvement, we can blend productivity, health, and personal well-being to achieve overall wellness. In this article, we'll discuss the importance of developing a consistent daily routine in fostering discipline and enhancing productivity. We'll also provide a step-by-step approach to crafting the perfect daily routine for self-improvement.
A daily routine provides structure and stability in your life, helping you to stay focused and accomplish your goals. When you have a well-defined routine, you can prioritize activities that contribute to your self-improvement, such as exercise, reading, meditation, or learning new skills. With a regular routine, you can eliminate decision fatigue and create momentum, leading to increased productivity and personal growth.
Ever heard the saying, "Win the morning, win the day?" There's solid truth behind it. Waking up with a clear goal can transform your life over time. You might be thinking of hitting snooze, but hold that thought. Starting your day focused on positive impact sets an unstoppable tone.
Morning movement is like revving up an engine before hitting the road – essential for peak performance. Whether it's breaking out those workout clothes for a gym session or unfurling a yoga mat at sunrise, physical activity sparks both body and mind into action. We're not all morning people but incorporating exercise or even simple stretches helps shake off sleepiness fast.
To craft the perfect daily routine for self-improvement, it is crucial to have a clear understanding of your goals and priorities. Are you aiming to improve your physical fitness, enhance your mental well-being, or develop new skills? Identifying your goals will allow you to design a routine that aligns with your aspirations and helps you make progress in those areas.
Once you have your goals defined, it's time to prioritize them. Effective time management is key to maximizing productivity and self-improvement. Determine which goals are most important and urgent, and allocate time accordingly in your daily routine.
Now, create a schedule that maps out your day. Start by blocking out fixed commitments like work, school, or appointments. Then allocate specific time slots for activities that align with your goals. For example, if your goal is to read more, allocate 30 minutes of your morning routine to reading.
Crafting the perfect daily routine for self-improvement is a powerful tool for cultivated growth. By blending productivity, health, and personal well-being, you can achieve overall wellness and make significant progress toward your goals. Remember to define your goals, schedule dedicated time for self-improvement activities, and take care of your physical health. With a consistent and balanced routine, you'll be well on your way to becoming the best version of yourself.
]]>Exercise has a profound impact on cortisol levels. Engaging in physical activities stimulates the hypothalamic-pituitary-adrenal (HPA) axis, which triggers cortisol secretion. The exercise-induced spikes in cortisol can be illuminating indicators of the body's internal stress management, helping you leverage cortisol's benefits without inviting its potential drawbacks.
Different intensity levels in exercise evoke varying cortisol responses. When we engage in low-intensity exercises, the cortisol level may witness a slight increment, releasing a flurry of benefits. This increase in cortisol levels during low-intensity exercise mobilizes energy stores, enhancing mental clarity and contributing to boosting mood.
Moving up the intensity scale to moderate-intensity exercises, we see a more substantial increase in cortisol levels. The change is still conducive to good health, promoting cardiovascular health, and assisting in weight management. However, a marked jump is seen in cortisol levels during high-intensity exercises, which, while fantastic for performance, can spell adverse effects when sustained over prolonged periods, especially without adequate recovery.
An optimal exercise routine effectively incorporates varying intensities—from low through moderate to high—to maximize health benefits while ensuring cortisol levels remain within a balanced range. Such carefully structured routines, complemented by proper rest and recovery periods, offer significant advantages such as improved mood, stress reduction, enhanced mental clarity, muscular strength, and overall better health.
Comfortable, performance-enhancing sportswear plays a vital role in complementing your workout endeavors for maximum results. Quality sportswear ensures comfort, flexibility, and efficient workouts, thus aiding your journey toward balanced exercise intensity. Atlas Athletic, an online business dedicated to providing high-quality sportswear and accessories for fitness enthusiasts, stands firm in this commitment.
Atlas Athletic offers a comprehensive range of high-quality sportswear for men and women, engineered to cater to your diverse exercise needs. The specifically designed athletic apparel, like shirts, graphic tees, tank tops, MMA gear, and outerwear, made from premium cotton blends, offers temperature regulation, quick drying, and wrinkle resistance, providing maximum comfort and durability.
The balance of cortisol levels during exercise isn't just about following the right workout routine; it also extends to wearing the appropriate gear. Our unwavering dedication to your health and fitness journey marks our essence as we firmly believe that the right clothing makes a significant difference in achieving your fitness goals.
In conclusion, the relationship between exercise intensity and cortisol is dynamic. It requires balancing the right exercise strategies, adequate recovery periods, and high-quality, comfortable sportswear. Remember, maintaining this balance is key to optimizing your cortisol levels for stress reduction, thereby enhancing your overall well-being and health.
]]>Strength training is primarily composed of exercises that intensify muscle resistance, thereby enhancing muscle endurance, size, and strength. It fundamentally comprises two styles of exercise - compound movements and isolation exercises.
Compound movements are exercises that involve multiple joints and numerous muscle groups working in unison. They form the backbone of any robust strength training routine. These exercises not only promote functional fitness while accelerating muscle gain but also work towards burning a higher amount of calories. Let's examine some key compound movements:
Unlike compound movements, isolation exercises focus their efforts on targeting a single muscle group. These exercises are perfect for improving muscle definition, addressing muscle imbalances, and enhancing strength in a specific area. Some common isolation exercises include bicep curls for arm strength, calf raises for lower leg strength, and hamstring curls for focused leg power.
In the realm of strength training, conscientious execution of form and technique carries the utmost importance. Correct form ensures injuries are kept at bay while simultaneously optimizing muscle engagement for maximum gains. Focus on maintaining correct posture and alignment throughout your sets. Avoid quick, jerky movements and instead, aim for slow, steady lifts and controlled returns.
Practicality beautifully melds with style in Atlas Athletic's sportswear and accessories collections. These products have been intentionally crafted to enhance your strength training experience, offering comfort and durability without compromising on trendiness.
The high-quality sportswear from Atlas Athletic is designed to transform your workout experience. Each garment, made from premium cotton blends, features temperature-regulating properties, quick-drying capabilities, and wrinkle-resistant consistency, ensuring unparalleled durability and sustained comfort.
Strength training, with all of its vast benefits, can significantly transform your fitness journey. A well-structured workout plan, focusing on compound and isolation movements, accentuated by proper form and technique, and boosted by quality gear from Atlas Athletic, will ensure your strength training experience is both effective and enjoyable.
]]>Each of these training methodologies boasts a distinct approach toward enhancing physical fitness and honing the body for specific goals. Let's dive into the key differences between strength vs power vs endurance training, showcasing sample workout plans for each that accentuate their unique attributes.
Strength training helps build and sculpt muscle, improving overall strength and body aesthetics. The primary goal is to increase muscle mass and elevate the body's maximal force generation capabilities.
Sample Strength Training Workout Plan:
Weeks 1-4 (3 days a week):
Power training emphasizes the development of explosive strength and speed, vital for diverse athletic performance enhancements. This training targets the ability to exert maximum force over a short interval and focuses on ballistic and plyometric exercises.
Sample Power Training Workout Plan:
Weeks 1-4 (3 days a week):
Endurance training fosters improved stamina and cardiovascular health, priming the body for prolonged physical activity. Targeting the body's aerobic system, this training style focuses on consistency and sustained exertion.
Sample Endurance Training Workout Plan:
Weeks 1-4 (4-5 days a week):
Different training goals will necessitate tailored workout plans — strength, power, and endurance training each optimize specific aspects of the human body. By understanding these differences and exploring these sample workouts, you can customize your fitness regimen to suit your objectives and achieve lasting results.
In the quest for muscular hypertrophy (growth), increased overall muscular strength, and enhanced body composition, strength training reigns supreme. This type of training fundamentally emphasizes a resistance training regimen, which over time, induces muscular contraction.
The operative mechanism pulsating at the heart of strength training is the principle of progressive overload. This principle is predicated on the idea of gradually escalating the stress placed on the body during training. Such an approach ensures the avoidance of fitness plateaus, continually challenging the body, therefore, supporting continuous improvement and growth.
Strength training will typically utilize weight-bearing and resistance-based exercises. Think classic weightlifting maneuvers that place a sizeable strain on your muscles, such as squats, deadlifts, and bench presses. Collectively, these exercises are known for their efficacy in not just promoting muscle growth but also contributing notably to the enhancement of physical performance and the reduction of injury potential.
If your fitness goal orbits around the development of explosive strength and speed, crucial for amplifying athletic performance, power training is the road you’ll want to venture down. This type of training dwells on the ability to perform the highest possible muscle force in the shortest possible time. Power training is essential for anyone participating in sports or activities where rapid bursts of powerful movement are required.
High-intensity workouts often find themselves woven into power training routines. Plyometrics or jump training, in particular, dominates this domain, pressing muscles to exert maximum force in short intervals of time.
The aspect of power cannot be discussed without the mention of Olympic weightlifting methods. Techniques such as the snatch and clean & jerk practically epitomize the ethos of power training. These movements help to develop as well as improve the functionality of one's explosiveness and are instrumental for overall power development.
Endurance training, or aerobic training as it is alternatively known, is fundamentally designed to enhance your stamina and promote the health of your cardiovascular system, priming your body for prolonged physical activity.
Endurance training relies on workouts that assist the body in intensifying its capacity to use oxygen. This typically involves extended periods of lower to moderate-intensity exercise. Moving your body over considerable distances is often the go-to method here, such as in long-distance running or cycling. However, high-intensity circuit training could also find its way into an endurance-based regimen, placing a dual focus on both cardiovascular and muscular endurance.
Specific to endurance is a type of training known as 'steady state' training – keeping your body chugging along at a continuous, steady effort over a given amount of time. This can equate to running steady 10kms, cycling for an hour non-stop, or maintaining a continuous pace on your rowing machine.
While each of these training types cater to different goals and offer unique benefits, one thing they have in common is the need for appropriate attire and equipment. Atlas Athletic's sportswear and accessories cater to all these training types, enhancing comfort, performance, and style during your workouts.
Our specially designed athletic apparel offers a broad range of collections for both men and women, featuring temperature regulation, quick drying, and wrinkle resistance. This ensures durability and maximum comfort, no matter whether you're doing a high-power kettlebell workout or running a marathon.
The journey to physical fitness is as diverse as it is rewarding, with each path offering unique and tailored benefits. Understanding these paths – strength vs power vs endurance – is the first step to knowing what will challenge and motivate you, enable you to achieve your targets, and get the most enjoyment from your fitness journey.
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Workout Shirt A solid workout shirt may not be the first thing that comes to mind for essential fitness apparel, but trust us, the right shirt can make a world of difference. You’ll want a shirt that’s lightweight, comfortable, and has moisture-wicking properties. It’s also a bonus if it has a bad-ass, motivational phrase on the front to help keep you motivated! When your workout shirt has those qualities, you can focus on the workout at hand rather than being distracted by your uncomfortable fitness apparel choice. |
Hoodie Tons of athletes and fitness enthusiasts all over the world choose to take their workout to the great outdoors. After all, why wouldn’t you? It’s free and you get to spend time enjoying the fresh air. Plus, when the weather is adverse, it can add an extra challenging element! For your outdoor workouts, a hoodie is essential fitness apparel. Especially if you live in a cooler climate or you like to get your workouts in early or late in the day. Hoodies are meant to keep you warm and made to sweat in, making it the perfect fitness apparel for your outdoor workout.
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Hat Speaking of taking your workout to the great outdoors, a quality hat can make life a little easier. This is especially true for ladies with long hair who like outdoor runs. A good hat helps in multiple ways. It obviously keeps the sun and heat off of your face while you are out and about. But hat fitness apparel is also great for pulling your pony through the back and helping to hold your hair in place as you run. |
Blender Bottle The final essential fitness apparel on our list isn’t so much clothing, it’s actually the blender bottle! Getting the most out of your workout continues far past the workout itself. You have to power your body with the nutrition it needs, and a blender bottle can play a critical role in that. With the right blender bottle, you can easily bring your pre-workout with you to the gym and also pack it full of protein to give your body what it needs after a tough workout. |
Shop Atlas Athletic
When it comes to the four fitness apparel essentials above, and any other fitness apparel you may need, Atlas Athletic has you covered. Shop online today!
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If you’re an athlete looking to up your game, there are a few ways you can go about it and find your competitive edge. Keep reading to learn more about how you can improve your athleticism and find all the gym wear you need at Atlas Athletic.
Vary Your Training
When we say vary your training, we mean it in two different ways. One, switch up workouts to keep your body and muscles guessing and ready for anything. But the second way to vary your training is even more crucial for improving athleticism. Vary your workout based on the sport or activity you are performing. Think about what muscles and muscle groups you need/use most. Then, focus on workouts specifically tailored to strengthening those muscles. You’ll find you have more power, control, and overall ability to perform when you pinpoint the muscles you need to improve.
Hydration is Key
When you work out (if you’re doing it right, anyway) you tend to get a little hot. And, when you get hot, you sweat — which is a good thing. Sweating is our body’s natural way of cooling down and keeping body temperature under control. But what people sometimes fail to realize is just how much water your body can lose from sweating. That’s why staying hydrated is absolutely critical when it comes to peak athletic performance. You already have a workout plan in place. All you have to do is incorporate hydration into that mix. If you plan out when you’ll be taking in water throughout your workout, the better odds of you staying hydrated and performing your best. Don’t forget to pack a water bottle or two with your gym wear!
Listen to Your Body
We’ve all heard “no pain, no gain.” This statement can be motivating, but it’s only partially true. Sure, part of working out is pushing yourself and working your muscles until they are sore. But, it’s imperative that you listen to your body and not take things too far. Be sure that you are taking your rest just as seriously as the workout. Your body needs time to heal and build muscle. It can’t do that if you don’t give it a chance.
Eat Right
Ever notice that higher-end cars and trucks require more premium fuel? You should think of your body in the same way. As an athlete looking to improve athletic performance, be sure to put only premium fuel into your body. A healthy balance of fats, carbohydrates, protein, vegetables, and other things that your body needs will make a HUGE difference in your athletic performance.
There are tons of different factors that play into athletic performance. Training variance, hydrating, listening to your body, and eating right are foundational and a great place to start when you want to improve athletic performance. And don’t forget, for all your gym wear and athletic apparel needs, check out Atlas Athletic today.
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The Weightlifter
You know that person who is HUGE. Not huge fat or tall, but huge in the way that they are just shredded. We like to refer to this person as The Weightlifter, and everyone knows one. This is the guy or gal who barely fits into their uniform and looks like they could deadlift a tank if they felt so inclined. If you wanna be this guy or you are this person, then you’ll need the right clothing for the job. Check out the Atlas Athletic selection now.
The Guy Who Only Does Cardio
Another type of athlete you’re bound to see in the military, regardless of branch, is the Cardio-Only person. This person has virtually no body fat and can run seemingly forever at break-neck speeds. These people are the energizer bunnies that you couldn’t wear out if you tried. While they may not be the strongest, most stacked people around, The Guy Who Only Does Cardio has the stamina and resolve to outrun, swim, and outlast anyone in general.
The Crossfitter
For Crossfitters, Crossfit is more than just a workout — it’s a lifestyle. Crossfit regimens can be tailored to any athlete and be customized to help you achieve any number of goals. One thing that every The Crossfitter has in common, though, is their passion for Crossfit. They’ll often try to rope you into the Crossfit lifestyle, and you know what? It’s not a bad thing, but make sure you’ve got the right equipment to get started. If you’re thinking about dipping your toe in the Crossfit scene with The Crossfitter, then arm yourself with Atlast Athletic clothing from Atlas Athletic Apparel.
The Bodybuilder
The fourth and final type of athlete we’ll talk about is The Bodybuilder. There isn’t too much difference between The Bodybuilder and The Weightlifter. The main difference is that The Bodybuilder will take it to the next level. While The Weightlifter may be big, they aren’t The Bodybuilder big. Bodybuilder-type athletes lift weights and carefully calculate each and every food and drink item that enters their body. These people have body sculpting down to a science and are certainly not someone you wanna mess with.
Do you agree with our four most common types? Do you know at least one of these types of people in the military? Thanks for checking out today’s blog at Atlas Athletic Apparel. If you are, know, or seek to become one of these types of athletes, be sure to check out our Atlas Athletic clothing.
When thinking about the best way to train our bodies, it is important to understand that a strong physical foundation will help facilitate reaching your goals without injury. Core muscle development is believed to be important in many functional and athletic activities, because core muscle recruitment should enhance core stability and help provide proximal (centralized/trunk) stability to facilitate distal (lower body) mobility (Escamilla et al, 2010). This is important to understand because there are so many muscle groups that play an integral role in core stabilization, which in time when trained properly lead to noticeable improvements in performance (e.g. better personal record lifts, reduced distance run times, etc). So what does the term “core” refer to?
The “core” has been used to refer to the lumbopelvic-hip complex, which involves deeper muscles, such as the internal oblique, transversus abdominis, transversospinalis (multifidus, rotatores, semispinalis), quadratus lumborum, and psoas major and minor, and superficial muscles, such as the rectus abdominis, external oblique, erector spinae (iliocostalis, spinalis, longissimus), latissimus dorsi, gluteus maximus and medius, hamstrings, and rectus femoris (Axler & McGill, 1997; McGill et al, 1996; McGill, 1997). You guessed it! There are a lot of muscles that provide us with the ability to remain balanced during nearly everything that we do in life. Based upon the research by Dr. Escamilla and his colleagues, they were able to pin-point a few exercises that were most effective.
The study, Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises, was designed to test 18 individuals that performed five repetitions of eight different exercises: the pike, roll-out, knee-up, skier, decline push-up, hip extension, crunch, and bent-knee sit-up. All movements were to a 3 second cadence to ensure all individuals did not cheat the movement. Data was then collected via electrode placement on the various muscles within the core to measure the muscle activity during movement. According to Dr. Escamilla et al (2010), “the roll-out and pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity.”
Still want to know more? I have provided the reference information below for your review if you would like to know more since I was just providing the cliff notes. Knowledge is what helps you make educated decisions regarding your training plan and can help prevent injury through poor planning. I look forward to your feedback and may the gains be forever in your favor!
David Hodge, BExSc, Paramedic, NREMT
References:
Axler, C. T., & Mcgill, S. M. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Medicine &Amp Science in Sports &Amp Exercise, 29(6), 804–811. doi: 10.1097/00005768-199706000-00011
Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., … Andrews, J. R. (2010). Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265–276. doi: 10.2519/jospt.2010.3073
McGill, S., Juker, D., & Kropf, P. (1996). Appropriately placed surface EMG electrodes reflect deep muscle activity (psoas, quadratus lumborum, abdominal wall) in the lumbar spine. Journal of Biomechanics, 29(11), 1503–1507. doi: 10.1016/0021-9290(96)84547-7
McGill, S. M. (1997). Distribution of tissue loads in the low back during a variety of daily and rehabilitation tasks. . Journal of Rehabilitation Research and Development , 34(4), 448–458. Retrieved from <https://www.rehab.research.va.gov/jour/97/34/4/pdf/mcgill.pdf>
]]>First, our clothing designs and social media provide the motivation for you to focus on your goals. Second, thru the new addition of our Fitness & Nutrition blog will be providing solid research with references to help educate you on various topics during your journey. Lastly, we are standing by to fill your clothing and accessory needs.
If you have any questions, are interested in contributing to the blog, and/or may be interested in any collaborative efforts with us; just send an email to dave@iamatlasathletic.com. We look forward to the future and thank you for your continued support.
Respectfully,
David Hodge
CEO, Atlas Athletic
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