So, you want a sculpted, muscular physique? First, ask yourself what your prime motivation for this is, because if it’s solely for aesthetic purposes, this could be mentally unhealthy – body image is a complicated thing, as is the social pressure on it.
That said, if healthy and self-confidence is your main motivation, what’s wrong with looking good while living a healthy lifestyle? The thing is, people oversimplify the human body when they consider the effects and implications of exercise. Well, that’s not really surprising, the “why and how” of this is only guaranteed knowledge if you’re either a fitness professional, a medical professional, or a biologist.
Unfortunately, to get the most out of your exercise and diet regimen, and most efficiently achieve that swole look, you kind of need to understand it. Specifically in this case, you need to understand anaerobic respiration, basic metabolism, and the concept of hypertrophy.
What’s Hypertrophy
While it may sound like a bonus prize better than first place, hypertrophy is a biological/medical phenomenon wherein muscles are stressed in various way (and to an extent, damaged), thus increasing the density and cross section of muscle present.
Proper exercise intended for body building and muscle gain, induces hypertrophy. Here’s the thing though, hypertrophy, and the things that induce it, will hurt. You will experience fatigue, soreness, cramps and just general aches and pains from it.
Well, the old saying goes, no pain no gain, right? We’ll talk in a minute about how this is induced, but let’s talk about the two scientific phenomena taking place during hypertrophy, and how it results in increased muscle volume and density.
Sarcoplasmic hypertrophy is an increase in what’s known as sarcoplasm. This is a fluid volume inside muscles, that gives it that kind of “jelly” fluidic nature while relaxed. This creates muscular bulk, but being noncontractile, sarcoplasmic hypertrophy doesn’t increase strength per se. It is however necessary for the function and tensile power of your muscular tissue.
Myofibrillar hypertrophy is the increase of myofibrils, which are the thread-like contractile components which actually do the mechanical work. The increase of these is the increase in actual physical strength.
It is important to achieve the proper balance of myofibrillar and sarcoplasmic hypertrophies, though generally, the body manages that on its own. However, if you see increasing muscle mass, but the expected strength increase intended to come along with it isn’t present, you may need to see a dietitian or even a physician, because something may be wrong.
Stimulating Hypertrophy
Before we go over the ways to stimulate this, I want to again emphasize that some of this can be dangerous if you don’t do it properly. Consult your physician, and use your best judgment with this. Seriously, stressing your body can be dangerous!
Progressive Tension Overload
This sounds fancy and complex, but in all reality, it’s just what any good lifting regimen does – increase what you can and do lift over time, stressing your muscles and causing them to grow. Some of the best are curls, deadlifts, squats, military presses and bench presses. While the more dramatic increase in reps and lifts you can do will be logarithmically proportional to the resulting hypertrophy, this is where the being careful I talked about comes into play.
Muscle Damage
It’s commonly said that you have to break muscles to make muscles. This is actually completely true. This is also why constructive exercise is painful – you’re breaking the myofibrils and losing some of your sarcoplasm by overexerting your muscles.
When the body takes damage, it will reactively begin building more tissue to replace what was lost, or to bridge gaps formed by strain. While some tissues don’t heal gracefully (hence scarred skin, and misshapen bones that weren’t set right), muscle is very good at healing itself in an effective and constructive way.
Metabolic Stress
On top of tension stress/breakage, there’s also metabolic stress. This is where anaerobic versus aerobic respiration comes into play. Anaerobic respiration involves little to no exercise (where aerobic is very oxygen-heavy). Most lifts and similar exercises are anaerobic, and since anaerobic respiration is less efficient and more stressful, muscles are strained by it, causing them to “double up” to better handle the stress of it all.
On a side note, anaerobic respiration produces lactic acid, which causes that really sore feeling you get from an effective work out, where a burning sensation comes from broken muscle.
Supplements
You can make induction of hypertrophy safer by reducing the physical extremeness of it with supplements that let muscles rebuild faster, and stimulate muscle growth naturally.
Creatine
You may have heard some bad things about creatine, but seriously, it’s all bunk. Creatine has been clinically proven to be harmless, and effective. Creatine will help boost sarcoplasmic hypertrophy as well as stimulate more effective respiration all around. It also abates the soreness of lactic acid production, which quite nice.
Protein Powder
Muscle has to have raw materials to build with, and that means protein. Protein powders are an excellent way to deliver this rich nutrient to your body, while eliminating fats and other undesired things that come from animal protein.
To learn more about hypertrophy, and the science behind supplements and exercises, subscribe to my YouTube channel today!
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The Best Stretching Exercises for Sportbike Riders
Riding a sportbike can be an exhilarating experience, offering a sense of freedom and excitement. However, it can also be demanding on the body, particularly on the muscles and joints used most during rides. To ensure both safety and enjoyment while riding, incorporating stretching exercises into your routine is essential. Below, we outline the best stretching exercises specifically designed for sportbike riders, aiming to enhance flexibility, reduce muscle stiffness, and prevent injury.
Key Takeaways
- Stretching improves flexibility and range of motion, essential for comfortable and safe riding.
- Regular stretching can prevent muscle stiffness and soreness, particularly in areas heavily used during rides such as the wrists, shoulders, and legs.
- Incorporating exercise stretch bands can enhance stretching routines, offering resistance that can help improve overall flexibility.
Comparison Table: Stretching vs. No Stretching for Sportbike Riders
Criteria With Stretching Without Stretching Flexibility Improved Decreased Muscle Soreness Reduced Increased Injury Risk Lowered Elevated Riding Comfort Enhanced Compromised Recovery Time Shortened Lengthened Why Stretching is Crucial for Motorcycle Riders
Before delving into the specific exercises, it’s important to understand why stretching is so beneficial for motorcycle riders. Stretching can improve range of motion, decrease the risk of muscle soreness and injuries, and enhance your overall riding experience by keeping the body flexible and prepared for the demands of riding.
Best Stretches for Motorcycle Riding
- Wrist Extensor and Flexor Stretches
- Purpose: Alleviates wrist stiffness and prevents arm pump.
- How to Do: Extend your arm, palm down, and gently pull the fingers towards your body with the other hand. For the flexor stretch, extend your arm, palm up, and pull the fingers towards your body.
- Shoulder and Chest Openers
- Purpose: Opens the chest and shoulders, counteracting the forward-leaning posture.
- How to Do: Interlace your fingers behind your back, straighten your arms, and lift your chest upwards, feeling the stretch in your shoulders and chest.
- Hip Flexor Lunges
- Purpose: Loosens the hip flexors, crucial for maintaining a comfortable riding position.
- How to Do: Step forward into a lunge, keeping the back leg straight and the front leg at a 90-degree angle. Push your hips forward.
- Quadriceps Stretch
- Purpose: Stretches the front thigh muscles, which can become tight from the riding position.
- How to Do: Standing on one leg, pull the other foot towards your buttock, keeping the knees together.
- Seated Hamstring Stretch
- Purpose: Increases flexibility in the back of the legs.
- How to Do: Sit on the ground, extend your legs, and reach towards your toes.
- Glute and Piriformis Stretch
- Purpose: Relieves tightness in the buttocks and lower back.
- How to Do: Sitting on the floor, cross one leg over the other and gently pull the knee towards the opposite shoulder.
Incorporating Stretch Bands for Enhanced Flexibility
Exercise stretch bands can be a valuable tool for motorcycle riders looking to enhance their stretching routine. They provide resistance, increase the effectiveness of stretches, and help improve overall flexibility. Here are a couple of stretches using exercise bands:
- Band-Assisted Hamstring Stretch: Lie on your back, loop a band around your foot, and gently pull back, keeping the leg straight.
- Shoulder Stretch with Band: Hold a stretch band in both hands, lift your arms over your head and behind your back, stretching the shoulders.
FAQs on Stretching for Motorcycle Riding
- How often should I stretch?
- Ideally, before and after each ride to warm up and cool down the muscles.
- Can stretching improve my riding performance?
- Yes, by enhancing flexibility and reducing muscle fatigue.
- Are there stretches to prevent lower back pain from riding?
- Yes, hip flexor stretches and lower back stretches can help alleviate and prevent lower back pain.
- Why is stretching important for motorcycle riders? S
- tretching improves flexibility and reduces the risk of muscle stiffness and injuries, making riding more comfortable and enjoyable.
- How often should I stretch for the best results?
- Ideally, before and after each ride to prepare your muscles for the ride and to aid in recovery afterwards.
- Can stretching help with lower back pain from riding?
- Yes, specific stretches targeting the lower back and hip flexors can alleviate and prevent lower back pain.
- Are exercise stretch bands beneficial for riders?
- Yes, they add resistance to stretches, effectively improving flexibility and strength in key muscle groups.
- What are the best stretches for sportbike riders?
- Wrist, shoulder, hip flexor, quadriceps, hamstring, and glute stretches are highly beneficial.
- How long should each stretch be held?
- Each stretch should be held for at least 30 seconds to maximize its effectiveness.
Conclusion
Incorporating these stretching exercises into your routine can significantly enhance your motorcycle riding experience. Not only do they prepare your body for the ride, but they also help prevent post-ride stiffness and soreness. Remember, consistency is key to seeing improvements in flexibility and to enjoy a more comfortable and enjoyable ride.
For more tips on fitness and motorcycle riding, check out our Fitness Blog at RunTheCity. Whether you’re a seasoned rider or just starting, understanding and practicing these stretches can lead to a healthier, more enjoyable riding experience.
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A 7-Step Process for Practicing Self-Care
Burnout is a real thing. It happens when you fill your cup too much and it overflows. It means you’ve worked too much, invested too much, given too much, been used too much and cared too much. The one thing you didn’t do enough of was take care of yourself. Self-care can save you from the turmoil of life if you take the time to do it. Practice self-care by trying the following tips.- Stress Management – Stress looks different on everyone, and calming techniques are different for everyone. What calms one might actually stress another. However, some stress-reduction techniques apply to everyone. When you find yourself flustered and overwhelmed, take the time to slow down and focus on taking deep breaths. Deep breathing centers you when everything feels like it’s moving too fast.
- Practice Mindfulness – Mindfulness is being present to what’s occurring, what you’re experiencing and what you’re feeling. When you become present to your experience, you’re more equipped to focus on solutions to negative feelings. It allows you to embrace your feelings instead of repressing them, which can lead to the unhealthy practice of bottling up negative energy. The practice of meditation and self-affirmations can help you become more mindful.
- Physical Self-Care – Taking care of your body is one of the best ways to take care of your mental health. To care for yourself physically, you should turn your focus to the three tenets of physical health: eating clean and healthy, exercising and getting enough sleep. When you take care of your health, positive mental health follows.
- Personal Retreat – Take the time to step away from everything. More than just a vacation, a retreat gives you a break from the life that you normally know. It’s the time to relax, unplug, be unreachable and do absolutely nothing except exist and perhaps indulge. You might feel guilty for taking time away for yourself, but once you return to life refreshed and recharged, you’ll be an even better employee/boss/parent/friend/spouse/partner than you were before.
- Just Say No – The D.A.R.E. program in the 80s was onto something with this phrase, but this phrase can apply to so much more. Saying “no” to others does not mean you’re letting them down. It simply means that you’re choosing to not wear yourself thin by agreeing to everything that’s asked of you. It means you’re choosing not to let your cup run over.
- Mental Breaks – A break doesn’t have to entail physically stepping away from something that’s bringing you stress. You can shut off your brain by compartmentalizing your stressful thoughts into a place that you only visit at certain times. Take small breaks every two hours when you’re working on a long project and make it a point to not think about or discuss the project during that time. Your productivity will even improve. Go on a date with your spouse and make it a point to not discuss anything related to finances, family or other topics that create stress and tension in the home. Instead, discuss your dreams, favorite books or vacations that you want to take.
- Walk Away From Unhealthy Situations – If you have a relationship or a work situation that doesn’t serve you well, it’s OK to break it off. If it’s an argument or toxic debate that you don’t want to be in, you can stop participating. Don’t get riled about things that you don’t need to be angry about just because your ego wants to have the last word. It doesn’t make you a bad person for ignoring the conversation, and you haven’t lost the argument just because you went silent.
SelfCaring.info
Brad, is a guest contributor for RunThaCity.com. He is passionate about empowering individuals to reach their full potential through self-care.
Brad's expertise stems from his personal journey and a genuine desire to help people flourish. He now shares his insights through [link to selfcaring.info, if available] and various guest posting opportunities.
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How To Improve Your Squat With Box Squats
Squats are an important part of any workout, not only building leg muscles but also quadriceps, hamstrings and calves. They also provide an anabolic aspect to your workout, improving overall muscle building.
If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.
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