Fitness Friday - Fitness News You Can Use

We start this week's Fitness Friday with a sports story that exemplifies fitness. Yesterday, in Switzerland, 43-year-old Jens Voigt broke the Hour Record, becoming the oldest man to hold the record. He rode 51.115 km in the 60 minutes of pain, topping the previous record by more than a kilometer. AND he did this as the last race in his long career, having announced his retirement earlier this season. Hats off to one of the great cyclists of his generation.

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Okay then, back to the usual format. This week we have a research study suggesting cardio BEFORE weights offers a better hormonal response, a primer of squat patterning from Tony Gentilcore, some fire-breathing finishers from Eric and Ryan Johnson, and some excellent kneeling exercises from Brett Contreras (the later two articles come from T-Nation).

First up, from Breaking Muscle:

Cardio Before Strength Elicits Better Hormonal Response

Doug Dupont
Contributor - Health and Fitness News, Reviews

 

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Conclusion

The most common wisdom in the gym is to perform strength training before cardio. However, evidence is mounting that cardio first is a superior approach. While we need more research to be certain, we now have good reason to try out new methods. 

References:
Claudio Rosa, et. al. (2014). Order effects of combined strength and endurance training on testosterone, cortisol, growth hormone and IGFBP-3 in concurrent-trained men. Journal of Strength and Conditioning Research. DOI: 10.1519/JSC.0000000000000610

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From Tony Gentilcore (scroll down past the stories of his European Adventure):

Squat Patterning 101: How to Clean Up Your Squat. Like a Boss

Just so we’re clear: I think the squat is a basic movement pattern that everyone should be able to perform. I’m not insinuating that everyone should be able to walk into a gym on day #1 and drop it like it’s hot into a clean, deep squat and/or be able to load it to a significant degree.

Not everyone can (or should) squat deep. I’ve written on the topic several times, and for those interested you can go HERE and HERE.

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The next 2 articles are from T-Nation:

4 Fire-Breathing Finishers 

by Eric Johnson, Ryan Johnson | 09/16/14


Here's what you need to know...

• Developing the ability to control your breathing will allow you to deliver more oxygen-rich blood to your muscles, efficiently lower your heart rate and blood pressure, maintain optimal conditions at the biochemical level, and most importantly, kick some butt.
• These combinations were designed to optimize breathing in a stressed state. Each of them will teach your body how to respond in the absence of oxygen so that you can keep your composure, perform at your highest levels, and come out victorious.

Walking back to your corner, your lungs feel like they're on fire. Your heart rate is racing towards unknown territories. You only have sixty precious seconds to lower your heart rate, catch your breath, and resume the battle.

You look across the ring at your opponent. He resembles a lion patiently waiting to attack his prey – cool, calm, and collected. In this moment, he's gained the advantage over you.

The question is, why aren't you cool, calm, and collected? Why didn't you develop the ability to control your breathing, to switch your nervous system from a state of fight or flight to a parasympathetic one? This would have allowed you to deliver more oxygen-rich blood to your muscles, efficiently lower your heart rate and blood pressure, maintain optimal conditions at the biochemical level, and most importantly, kick some ass.

Before the next time, you should practice these four fire-breathing finishers that were designed to leave you gasping for air. These combinations were designed to optimize breathing in a stressed state. Each of them will teach your body how to respond in the absence of oxygen so that you can keep your composure, perform at your highest levels, and come out victorious.

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There are some excellent exercises in the post from Brett Contreras, especially like the half-kneeling overhead press (did it yesterday with the trap-bar after reading the article). If you try these, do NOT load up the bar with weights you might be more familiar with - start light and get a feel for the exercise first.

A lot of the half-kneeling presses are excellent if you have access to a landmine anchor in your gym, or a solid corner to plant the end of the bar.

13 Exercises That'll Floor You 

by Bret Contreras | 9.18.2014

Here's what you need to know...

• Don't roll your eyes. These aren't wimpy rehab exercises. There are several difficult kneeling exercises that will challenge even the most advanced lifter.
• The half-kneeling cable anti-rotation press is one of the most underestimated core exercises in existence.
• Louie Simmons uses heavy loads on the kneeling squat to target the glutes of certain powerlifters.
• The Nordic ham curl is an incredible hamstring exercise. Highly advanced lifters can do these without the use of their hands to reverse the direction at the bottom of the movement.
• The half-kneeling overhead press is an amazing shoulder exercise that transfers well to the military press, spares the spine, and allows for sound levels of balance and stability.

Get ready for some challenging new exercises that'll leave you floored... literally. Here are 13 different movements performed from a kneeling position that are worth including in your program from time to time.