Marcus Smith the man, the myth and the legend joins the show live from the floor of Innerfight Gym and we take a deep squat into the issues, ideas, fads and fitness questions of the week.
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Here are the notes from the show.
June 20 is the last Nightline broadcast.
11 years of the show is coming to a close as the station reformats the grid and has decided that nightline is not in line with the new direction. So we have 3 more show.
Crossfit Regionals the updates,highs and lessons!
-training in the summer months, tips and hacks.
Reps,reps,reps Arnie is back in the gym!
Q. Marcus what are your thoughts on buddy training, just partners, instead of a class or alone with a coach? I hear it can really add to the quality of the workout.
Q. Marcus I know you are into running so I wanted to ask about running shoes and longevity, is there a standard pt I should change shoes, 500, 1000km and some people suggest run with multiple shoes one day one one day the other thoughts?
Q. Marcus I was a the gym, sorry not innerfight but I must drop in, and they are talking about weighted stretching is this something new, useful or is it an emerging trend or a fad?
Q. Sirs, I am having upper back pain issues and figure it is hunching and sitting causing it and that I need to strengthen this area, any tips?
1. Grab a weight that’s not too heavy but that provides some resistance. If you’re using two dumbbells, start with 10 to 15 pounds, adjusting as needed. If you’re using a barbell, start with just the barbell (no plates).
2. With your feet hip-width apart and knees slightly bent, hinge forward at the hip, keeping your wrists, elbows, and shoulders in a straight line.
3. Maintaining a back flat, pull the barbell (or dumbbells) toward your sternum, stopping slightly below your breast bone. Then, slowly lower the barbell until your arms are straight again. Complete two sets of 10 reps.
1. Lie on your stomach with your arms extended in front of you.
2. Form the letter “I” by lifting your arms off the floor, palms facing inward. Hold for 5 to 10 seconds, and then lower your arms to the ground.
3. Form the letter “Y” by lifting your arms off the ground at a 45-degree angle with thumbs pointing toward the ceiling. Hold for 5 to 10 seconds, and then lower your arms to the ground.
4. Form the letter “T” by lifting your arms off the ground and pushing them back so that they form a 90-degree angle and your palms are facing forward. Hold for 5 to 10 seconds, and then lower your arms to the ground.
5. That’s one rep. Do two sets of 10.
Q. Marcus what do you make of this?
Marcus this is a good article and I think it may be great to talk about the mental strategy to getting moving or getting into the gym as the summer period is another one of those turning points where people start to think about getting active and it is a logical point change.
The natural follow up to this Marcus is staying on track!
Some interesting studies this one on grip strength and the longevity of marriage!
Maybe it is interesting to talk about why grip strength is important in everyday life, traveling with bags for sure and then the funny side of this study.
OK this is cool Squats are good for the brain!
New research on neurological diseases and movement shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells. The groundbreaking study fundamentally alters brain and nervous system medicine -- giving doctors new clues as to why patients with neurological diseases often rapidly decline when their movement becomes limited.
"Our study supports the notion that people who are unable to do load-bearing exercises -- such as patients who are bed-ridden, or even astronauts on extended travel -- not only lose muscle mass, but their body chemistry is altered at the cellular level and even their nervous system is adversely impacted," says Dr. Raffaella Adami from the Università degli Studi di Milano, Italy.
The study involved restricting mice from using their hind legs, but not their front legs, over a period of 28 days. The mice continued to eat and groom normally and did not exhibit stress. At the end of the trial, the researchers examined an area of the brain called the sub-ventricular zone, which in many mammals has the role of maintaining nerve cell health. It is also the area where neural stem cells produce new neurons.
Limiting physical activity decreased the number of neural stem cells by 70 percent compared to a control group of mice, which were allowed to roam. Furthermore, both neurons and oligodendrocytes -- specialized cells that support and insulate nerve cells -- didn't fully mature when exercise was severely reduced.
