Now Hear This: Wind Noise Can Pose Threat to Cyclists

Now Hear This: Wind Noise Can Pose Threat to Cyclists

News Picture: Now Hear This: Wind Noise Can Pose Threat to Cyclists

Latest Exercise & Fitness News

FRIDAY, Oct. 14, 2016 (HealthDay News) — Cyclists may be at risk of hearing loss from wind noise, researchers report.

For the study, microphones were attached to cyclists’ ears to measure wind noise at various speeds. Wind noise ranged from 85 decibels at 15 mph to 120 decibels at 60 mph.

“These findings are important because noise-induced hearing loss can begin with sounds at or above 85 decibels,” said study co-leader Dr. Anna Wertz. She is an otolaryngologist at Henry Ford Hospital in Detroit.

How loud is that? Heavy city traffic registers 85 decibels; an ambulance siren or a clap of thunder from a nearby storm can reach 120 decibels, according to the U.S. National Institutes of Health.

“Short-term exposure to loud sounds isn’t likely to have a lasting effect on hearing, but prolonged or repeated exposure can lead to permanent damage,” Wertz added in a hospital news release.

— Robert Preidt

MedicalNews
Copyright © 2016 HealthDay. All rights reserved.

SOURCE: Henry Ford Health System, news release, Sept. 21, 2016

Source: Medicinenet.com (Feeds API) – Daily Exercise

The Buff Dudes' Perfect Day

The Buff Dudes' Perfect Day

Smoke rises throughout the rubble as a group of men finally meet face to face. With the city in ruins and the ammunition spent, it’s now down to a final showdown to prove the victor. Will it be the Buff Dudes or the leaders of the president-kidnapping ninja gang? As history has shown us time and time again, there’s only one way to settle a confrontation of this scale: an arm-wrestling competition of epic proportions.

The Dudes and ninjas grip one another’s hands and lock eyes. But the wrestle was settled before it even began. The Buff Dudes’ forearms held a royal flush; the ninjas had a pair of twos, an Uno card, and $4 in Monopoly money. Ready for the struggle nonetheless, the ninjas let out a whisper: “Wake up, your alarm clock is going off.”

This is the moment of truth. Will you hit the snooze button and go to commercial break? Turn off the alarm clock altogether and hope to resume ninja arm-wrestling? Or will you twist your body out of bed and slam your feet to the cold floor like a true Buff Dude?

Being a Buff Dude—cue explosion, guitar solo, and jumping freeze-frame high five—you’ve obviously decided to go with option three and seize the day. You’re up and running before the sun has even had a chance to shine. You attack life like we attack this recipe for oatmeal protein cups:

Contrary to what others may have told you, being a Buff Dude isn’t all about hitting the iron hard and cooking up stacks of crunchy homemade food. No, my friend, we also work out, and eat too. Then it’s time for training, and maybe a snack. (See? Lots of variety!)

Wondering what a Buff Dude’s perfect day looks like? Wonder no more. This is how we try to attack every single day.

6 a.m.: Train Legs

Is getting up this early easy? Hell no. Is it worth it? Absolutely. We’re big believers in getting the day started off right, and for us, nothing does that as well as grabbing a cup of coffee or a pre-workout, listening to some sweet tunes on the way to the gym—if you’re thinking Kenny Loggins’ “Danger Zone,” we’re on the same page—and then hitting the iron hard.

Not only will you feel great afterward, but you’ll also avoid the stress of missing an evening workout after work or school. Why? Because it’s already done! What’s a mission successfully accomplished without a reward? After wrapping up our workout, we’ll usually down a protein shake before heading back home.

Since this is a perfect day, we’ll be training legs. Walking toward your car in slow motion—very slowly, if you trained right—and imagining the gym you’ve just destroyed blowing up behind you is optional.

No gym? No problem. Here’s an alternate version of the workout you can perform in a home gym. Reps are higher, to account for a possible lack of variety in weights when working out from home. We built this home plan with a loaded 135-pound barbell in mind.

Only have dumbbells at home? We’ve got you covered there, too. Just take all the ideas you can from our dumbbells-only home-workout routine. When you’re a Buff Dude, there is no escape from leg training!

8:30 a.m.: Breakfast

You’ve done some light stretching, showered, and meticulously groomed your Viking-berserker beard to look presentable before stepping back out into public. But wait! Don’t forget breakfast.

We try and mix it up, varying between overnight oats, protein waffles, and what we’ll be consuming today: a Buff Dudes-approved breakfast wrap. Dig in.

9 a.m.: Classified Information

You thought saving the President from a splinter group of world-traveling rogue ninjas was just a dream? It may be just a dream for you bucko, but it’s our reality. This part of our day is saved for freefall parachuting into foreign capitals to save political diplomats, hacking into sophisticated terminals wearing mustache disguises, and—ahem—occasionally, sitting in corporate offices at a computer for eight hours.

12 p.m.: Lunch

Time can be a real issue, especially when you’re out saving the world. That’s why we usually take along a prepared meal for lunch. If you don’t have one, look into grabbing a slow cooker. It’s a great way for anyone—including those of us with little to no cooking skill—to prep their food.

Today, we’ll be eating something simple: Buff Dudes slow-cooker chicken cooked in salsa, along with some rice and guacamole. Do you hear that? It’s your stomach, and it’s hungry.

12:30 p.m.: More Classified Information

Taking the chopper low over the Baltic Sea. Gotta keep our eyes peeled as even one mistake could cause a seismic shift, throwing society as we know it into utter disarray. Wait, I’ve said too much. Moving on…

3:30 p.m.: Snack

This edge-of-the-skyscraper knife fight is burning a hell of a lot more calories than we thought it would. In between clangs of steel and intense grimacing, don’t forget to reach into your pocket and grab a quick bite of a protein bar to hold off hunger until dinner. Remember, Buff Dudes operate best in top secret tactical espionage missions when properly fed!

6 p.m.: Dinner!

The day is almost finished, and you arrive back home. Clothes are tattered and torn. Your face is a mess, and you’ve been pushed to your psychological brink. It’s times like these when your only logical thought is, “what’s for dinner?”

With dinner, we usually keep it pretty simple. We’re tired, we survived, and we usually don’t feel like spending any more than 10 minutes whipping something together.

Does a salad sound good? No? Then mess around with it until you make it good. You’re a Buff Dude, damnit; get creative! If you’re looking for a quick, savory piece of protein to lay on top of all those greens, try the easy protein tuna patties recipe from our article “4 Clean Alternatives To Your Favorite Cheat Meal.”

Here’s what the whole day’s worth of meals and macros looks:

Skim milk 2 cups



Organic chocolate-flavored syrup 3 tbsp


Ginger and wasabi dressing 2 tbsp


Protein flatbread wraps 2 wraps


Spinach 1 giant handful


Reduced-fat Swiss cheese 4 slices


Turkey bacon 4 slices


Eggs 2


Reduced-fat guacamole 3 tbsp


Brown rice 1 cup (measured cooked)


Boneless skinless chicken breast cooked in slow cooker with salsa 6 oz.


This one is easy. Grab some greens, some meat, some nuts, and some light dressing. Then get creative! There are thousands of salad combinations, and we experiment all the time in order to prevent getting bored. We’ll usually make the salad big—or extra big—depending on how many calories we’ve got left as we approach the final stretch.

Daily Total

Amount per serving

Calories approximately 2,500

Fat70 g

Carbs240 g

Protein230 g

10:00 p.m. Sleep

Time to recharge those batteries. As you set your alarm and prepare to drift away, remember this simple rule: The Buff Dudes seat of consistency is held up by the four legs of fitness. Weights. Food. Cardio. Sleep. Remove one leg, and it becomes wobbly. Remove two, and it falls over!

Take a good look at your base, and make sure all its legs are strong and intact. Got it? Good. From us to you, here’s a single biceps salute. We’re proud of you. Now stay buff!

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Source: Bodybuilding.com (Feeds API) – Daily Exercises

Shift Your Back Training Into Overdrive!

Shift Your Back Training Into Overdrive!

Take a stale back workout and supercharge it by making just one key change to each exercise.

Creating a compelling mental stimulus in bodybuilding can sometimes be as challenging as the lift itself, especially if you’ve been at this for a while. One easy method I use from time to time is to take my routine and alter just one aspect of each exercise. Small changes allow you to achieve a slightly different training stimulus by shifting the muscle-recruitment pattern. That single change can relate to body, foot, or hand placement; grip width or stance; type of equipment; or the path of motion. For example, I might do a leg press with my feet at the lower edge of the sled rather than at the top.

Let me walk you through a sample back workout I typically do and show you how I implement this training strategy on each exercise. You can use this approach with any other body part, but it’s particularly of value on those days when your mental muscle becomes your lagging body part.

Inside A Back Workout

Before getting into the nuts and bolts of the workout, let’s review some important considerations when it comes to back training so you can better understand what’s going on when you make a tweak. To start, back exercises can be divided into two groups: rows, in which you’re pulling at an angle about perpendicular with your torso; and pull-ups/pull-downs, in which you pull more or less in the same direction as your body.

While you can never completely isolate a particular part of a muscle, in general rows build back thickness (when viewed from the side) by hitting the middle-back muscles (middle and lower traps, rhomboids) in addition to the lats.

In contrast, pull-downs and pull-ups focus more on the lats and teres major, helping you improve the width of your back (sometimes called the V-taper, which is best seen directly from the back).

A routine should include both types of exercises, but their order and the number of each depends on your preferences or lagging areas.

One-Change Back-Building Workout

1. Front Lat Pull-down

Change: Wide, overhand grip to close, neutral grip

I need to warm up my shoulders thoroughly with several progressively heavier sets. I find the wide-grip front lat pull-down does this particularly well, because the long range of motion ensures I can do the movement fluidly without any aches and pains. Because that version of the pull-down has worked so well, I don’t make any changes in the warm-up sequence.

Front Lat Pull-down (Wide and Close-grip)

I might normally go right into several working sets of the same movement, but for today’s workout, I switch handles. Instead of taking a wide grip on a lat bar, I use a close one with a V-bar. The closer grip ensures the elbows stay tight by my sides as I pull. Unlike the wide grip, where my elbows are way out from my sides, the close grip focuses on my lower lats a bit more, and the range of motion is slightly longer, too.

Here, the working sets are a bit of an extension of the warm-up; I do several sets of about 10 reps, going just shy of muscle failure. I know I’ll be pushing far heavier poundages when I get to rows, so this movement prepares me for what’s to come.

2. Supported Dumbbell Row

Change: Supported to standing  

The supported dumbbell row is a good move to hit your lats, because it’s difficult—not impossible, but difficult—to cheat when your chest is pressed against a bench. Do this movement standing in the bent-over position, which allows you to use more weight. Going from supported to standing keeps your elbow position relative to your torso the same, so it targets the same musculature, but you can go much heavier.

Chest-supported Dumbbell Incline Row

If you can find one, the machine version will allow you to do this movement with a wide grip, which is very difficult to do when using dumbbells. Follow it up with a standing T-bar machine in the bent-over position. The wide grip more effectively hits the upper lats than when using dumbbells.

Standing Dumbbell Bent-Over Row

3. Barbell Bent-Over Row

Change: Wide, overhand grip to shoulder-width, reverse grip

The bent-over barbell row is a staple in any back-building routine, so it’s first up after the shoulders are good and warm. This is also the movement you can push the most weight with, making it a great training stimulus. The wide grip ensures it hits the upper lats and middle-back muscles particularly well.

The change in grip does a couple of things. Reverse-grip back exercises recruit the biceps to a greater degree, so you may actually be able to lift a bit more weight. The range of motion is also slightly longer. A bit of the muscular emphasis may shift from the upper to lower lats as well.

While that’s not a problem per se, I’d rather not do two back-to-back exercises focusing on the lower lats, so in this changed workout, I’ll slot this exercise into the third position instead of second.

4. Seated Cable Row

Change: Close, neutral grip to wide, overhand grip

I started weight training in the 1980s, and I learned by watching the guys at my gym. Everyone seemed to be doing cable rows with the close-grip handle, so I did the same. I never even thought about using a different handle.

Seated Cable Row (Close and Wide-grip)

One day, I realized the lat bar you use with pull-downs can also be used with cable rows. The wide grip has a noticeable effect on the elbows as you pull. With a wider grip, your elbows are pulled out almost perpendicular to your sides, which largely determines whether the movement emphasizes the upper- or lower-lat region. Heck, you could even choose to do both versions in a workout, which I’ve sometimes done.

With the wide grip, I pull my elbows as far back behind the plane of my body as I can, pinching my shoulder blades together. I control the negative but try not to bend forward too much at the waist.

5. Single-Arm Row

Change: Dumbbell to Smith machine

The single-arm dumbbell row is a staple bodybuilding exercise that trains each side independently, which can allow you twin benefits of a greater range of motion and better focus.

The Smith machine offers a good change of pace. It’s trickier to get the hang of, because there are a number of smaller technique nuances you’ll better understand only with practice. Body positioning, where to grasp the bar, how to avoid hitting your hips as you pull, how to unhinge the bar when using straps—those are details that will need to be addressed. Still, I find it a welcome break from using dumbbells.

Smith Machine Single-Arm Row

6. Straight-Arm Pull-down

Change: Cable to dumbbell

By now, you should be familiar with one of the few single-joint movements for the lats, a finishing exercise that’s typically done with fairly light weight, at least relative to other pull-downs. The lower lats are highly engaged on this one, especially over the lower arc as the bar approaches the thighs. That last point is especially important when looking for a substitute movement.

Try the same motion as a pull-over with a dumbbell, which follows a similar arc. But rather than doing it on a flat bench, try it on a decline. (This is commonly called a decline dumbbell pull-over.) Sure enough, there’s a greater tension on the lats as the weight approaches your thighs.

For an intense pump, hold the peak-contracted position for a long count of 5 on the last rep of each set. 

The One-Change Back Workout

Doesn’t include warm-up sets; do as many as you need, but never take warm-ups to muscle failure.

Choose a resistance that allows you to approach or reach muscle failure by the target rep.

The One-Change Back Workout

1

Close-Grip Front Lat Pulldown

Or use close-grip (v-bar) handle

3 sets, 10-12 Reps


4

Seated Cable Rows

Take a wide grip on a lat bar.

3 sets, 8-10 Reps


5

Smith Machine Bent Over Row

Do this one arm at a time.

3 sets, 10-12 Reps


Source: Bodybuilding.com (Feeds API) – Daily Exercises

6 Unique Moves That Will Transform Your Workout!

6 Unique Moves That Will Transform Your Workout!

Let’s face it: one thing that’s so appealing about the machines in a gym is that you can effectively hide on them. Nobody’s going to give you a puzzled look or come over and ask, “What body part does that work?” After all, it’s written right there on the machine!

But the arena of unique free-weight exercises can be a little intimidating for the self-conscious trainee. This is a shame, because free weights and bars can deliver a far more time-efficient whole-body strengthening workout than one that relies largely on machines. But self-consciousness may be why so many people end up doing the same thing over and over again. They just don’t want to deal with it.

Francisca Dennis and Lauren Yates, on the other hand, don’t mind at all. These two personal trainers, models, and FitMiss athletes do what’s effective first and foremost. They’re relentless experimenters, unafraid to tinker, and equally unafraid to share what they’ve learned.

Here are six novel moves they want you to consider when you’re ready to give your own workouts a much-needed boost!

Barbell Hip Thrust

We’ve nearly reached a point where men and women can do hip thrusts in a conventional gym without getting weird looks—nearly. But the only way to get all the way there is to keep fearlessly doing this peerless backside builder. When a stronger butt and legs are the goal, the hip thrust just plain works.

“This exercise is a great move to build and lift your butt,” notes Dennis. “It will also help prevent back, knee, and ankle pain while improving your athletic performance.” Do you really need another reason to add these to your workout routine?

“To perform this move properly, you’ll want to start with your butt on the ground with your head, shoulders, and back resting on a bench behind you,” she says. “From there, hold the bar on your hips—maybe on a squat pad or Airex pad if you’re going heavy—and plant your feet shoulder-width apart. Drive through your heels as you thrust your hips up toward the ceiling so that your legs are at a 90-degree angle and your torso is parallel to the ground.”

To turn up the heat even more, Dennis recommends squeezing your glutes as hard as possible and holding the contraction briefly while at the top of the movement. “Do 4 sets of 8-12 reps on glute or leg days for optimal results,” she says.

Rear-Delt Reverse Fly With Plank

When you train shoulders, how much attention are you giving your rear delts? If you’re like many women, not nearly enough. “This exercise is very beneficial for women, because you work those rear delts, engage your core, and improve stability,” says Yates. “I usually add this exercise to the end of my shoulder or back-day routine, and it’s one that I definitely feel working.”

To perform this unique move, start off in a plank position. One of your elbows should be 90 degrees on the bench, and your feet should be about shoulder-width apart on the ground. Holding a dumbbell in the other hand with a neutral grip, rotate the weight out and away from the bench. Don’t forget to breathe!

“Maintain a slight bend in your elbow while doing this,” Yates recommends. “Also, try and squeeze your shoulder blades together at the same time to get the best results from this move.” Once you’ve contracted as high as possible, lower the weight slowly, inhaling on the way down.

100-Rep Squats

If you want a better booty, squats are your fastest way there. And this high-volume protocol is sure to challenge you to your limit.

“This is not only a great exercise for building your legs, but also an awesome conditioning exercise to get that heart rate up,” says Yates. “I add this exercise to my leg day as a finisher, but it can be performed at any time during your leg routine.”

For the 100-rep squat, she recommends using a weight you can comfortably do for 10-15 reps in a row. She likes to use the equivalent of her own body weight, but depending on how much you can squat and how much you weigh, a different number might be appropriate for you. Once you have this weight loaded, your only assignment is to get 100 reps, racking the weight to rest as needed.

“It is OK to take breaks, but make sure they last no more than 60-90 seconds,” Yates says. When she’s using her body weight, Yates will aim to get all the reps in across 10 sets of somewhere around 10 reps, but when using less weight, she can put a larger dent in her goal in the first few sets.

“No matter what weight you use, this should not be easy and make take you some time to complete,” she says. “Buckle down for the long haul, keep your form tight, and just focus on getting to that 100th rep!”

BOSU Burpee Variations

If you have a love-hate relationship with burpees, you’ll be in for a real treat with this exercise. “Burpees are great, because they’re a full-body exercise that torches fat and helps you build upper-body as well as core strength,” Dennis says. “I love throwing these in between sets of other exercises to keep my heart rate up.”

To make this work with the BOSU, you’ll need to stand with your feet wider than shoulder-width apart so your knees don’t come crashing into the hard plastic of the ball. With your arms mostly extended, raise the BOSU over your head, then bring it down to the ground. As you do this, shoot your feet back, fully extending your legs, and perform a push-up before jumping back to the starting position.

Depending on your upper-body strength, you may struggle to bust out the reps at first with this one, but over time, it’s great to aim for 15-20 reps in a set.

Sumo Squat Superset With Sumo Deadlift

What’s cooler than a woman who squats or deadlifts? Not much, but a woman who alternates squats and deadlifts is a close second! If strong legs, back, and booty are on your wish list, you can’t go wrong with a superset of wide-stance squats and sumo deadlifts.

“You’re not just hitting your glutes and legs; you’re working your core, back, and shoulders as well,” says Yates. “Incorporating powerlifting exercises into your routine is also beneficial because they’re fun!”

She recommends starting with a lighter weight, because this one-two duo is tough, and it’s crucial that you perform both with perfect form. You definitely won’t use as much weight while supersetting the two moves as you would if you were just doing the exercises on their own.

“When doing the sumo squat, keep your abs tight, back straight, and drive up through your heels while focusing on the glutes,” explains Yates. “For the deadlift, start with the same foot position, and once again keep your back straight, hips low, and abs tight. Your chest should stay high during both exercises. If you use a mixed grip on the deadlifts, try to remember to alternate hands with each set.”

If it sounds like the two exercises share a lot of similarities, that’s no coincidence. That means you have fewer cues to remember when the going gets tough! Keep your chest out and proud for both, and on the deadlift in particular, don’t skimp on the lockout. Drive those shoulders back and stand tall once the bar passes the knees.

“I like to perform 5 supersets of 10-15 reps for each exercise,” says Yates. That’s a lot of reps, so rest as necessary. This is no metcon!

Skin the Cat With Negative Leg Raise

The final last stare-worthy move to add to your workout routine is a variation on the skin-the-cat exercise that adds the negative portion of a toes-to-bar leg raise.

“This may look like just a core move, but it’s far more than that,” Dennis says. “It’s amazing at building both core and upper-body strength, and it will help improve your grip strength as well.”

To perform this one, position your hands approximately shoulder-width apart using an overhand grip on a bar. If your shoulders or elbows prefer an angled bar, palms-facing pull-up bar, or rings, by all means use those. From your hanging position, bend your knees to your chest while contracting your core. Curl back until your feet almost touch the bar or your hips are almost in line with your forearms. Straighten your legs, and slowly lower them until they’re at about a 90-degree angle from your upper body. Pause, then curl your legs to your chest once again.

“This may be really tough at first, but if you build up to doing this one for 3-4 sets of 12 reps during your core workouts, it’ll pay off big-time,” Dennis says.

Once you can knock out reps on any of these, don’t be surprised if someone comes up to you and asks what you’re doing in an admiring way. When they do, you know where to send them!

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Source: Bodybuilding.com (Feeds API) – Daily Exercises

Are Traps Best Trained With Back Or Shoulders?

Are Traps Best Trained With Back Or Shoulders?

The trapezius muscles come into play when doing both back and shoulder exercises. Learn how and when to train each trap region to ensure maximum development.

Unless you’re a beginner, your workouts are most likely divvied up by body part, and that means using multiple exercises to hit a specific muscle group from various angles in hopes of maximizing growth. That approach works well most of the time, but the trapezius muscle located on your backside presents an unusual dilemma.

Who, after all, says, “It’s trapezius day”? No one I ever met.

What makes the trapezius so different is that the diamond-shaped muscle has three regions—the upper, middle, and lower —and each has a different function. Even though the trapezius is a single muscle, trainees often work those regions on separate training days. Hence the confusion, so let’s separate the functions of each of the traps’ regions to better determine when to train them.

When doing lateral raises for middle delts, shoulder elevation means the upper traps are engaged as well.

When you think of big traps, you’re probably thinking of the upper region between your neck and shoulders. When you elevate your scapula (shoulder blades) or upwardly rotate them, the upper region is worked the hardest. This is the same motion someone does when they shrug their shoulders in everyday life. Besides shrugs, many delt exercises including lateral raises and upright rows effectively hit the upper traps quite directly, so it makes sense to finish off with single-joint shrug movements. So, it makes sense to train the upper traps on shoulder day.

The middle portions of the trapezii primarily pull the shoulder blades together, which is called retraction. You mimic this in the gym when doing seated cable rows. (And if you’re not pinching your shoulder blades together during rowing motions, you’re shortchanging your middle traps!) Rows are commonly done on back day, but the movement hits other muscle groups as well. You can better isolate the middle trapezius doing seated cable rows in which your arms remain straight throughout (called a straight-arm seated cable row). Simply pinch your shoulder blades together and release, so the range of motion is pretty small. For middle traps, your best training day is with back.

The first few inches of the pull-down recruit the lower trapezius.

To complicate matters even further, let’s move on to the lower traps. Their function is to rotate the shoulder blades downward, such as during the initiation phase of pull-downs, another back exercise. In fact, you can effectively isolate the lower traps by doing just the first few inches of a pull-down by keeping your arms straight. Those lower fibers are also engaged when doing prone front raises on an incline bench, and that’s considered a shoulder exercise!  Even snatches, a whole-body Olympic move, engage the lower-trap fibers.

So where do traps belong in your workout split? It depends. Unless you train back and shoulders together on the same day, you’re most likely hitting different regions of the muscle in different body-part workouts, and that’s perfectly fine. Just know that to target it completely, you’ll need a variety of motions. Too often, trainers might think shrugs are enough. Now you know they aren’t.

Source: Bodybuilding.com (Feeds API) – Daily Exercises