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Thursday, 29 October 2015 19:07

One way yoga builds muscle

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What's up guys!

One interesting way that yoga builds muscle without heavy external resistance such as barbells is by "occlusion".  Occlusion can happen a few different ways, you can literally tie a tourniquet around your arm and then perform an exercise (there are studies on this) or you can apply constant tension to the muscles by engaging fully and not being lazy during the pose or exercise. Done correctly many yoga poses provide a very powerful isometric contraction to the muscles. Sustained effort by the muscles either in a flexed or stretched position for a around 60-90 seconds causes a build up of lactic acid and a lack of oxygen within the muscles which contribute to release of growth factors within the muscle contributing to enhanced protein synthesis and muscle and strength gains all without the wear and tear of using heavy weights.  If you'd like to learn more about using yoga and bodyweight training to build sustainable strength and reach your health and fitness goals then I'd love for you to come and check out one of my upcoming workshops.  Next one will be November 21st in St. Louis at All N 1 Fitness.  Check out the link below and I'll see you there!

 

"Dynamic Yoga Fitness Workshop" Saturday November 21st from 12pm-2pm

 

Good Training!

Joe

 

Thursday, 29 October 2015 19:07

One way yoga builds muscle

Written by

What's up guys!

One interesting way that yoga builds muscle without heavy external resistance such as barbells is by "occlusion".  Occlusion can happen a few different ways, you can literally tie a tourniquet around your arm and then perform an exercise (there are studies on this) or you can apply constant tension to the muscles by engaging fully and not being lazy during the pose or exercise. Done correctly many yoga poses provide a very powerful isometric contraction to the muscles. Sustained effort by the muscles either in a flexed or stretched position for a around 60-90 seconds causes a build up of lactic acid and a lack of oxygen within the muscles which contribute to release of growth factors within the muscle contributing to enhanced protein synthesis and muscle and strength gains all without the wear and tear of using heavy weights.  If you'd like to learn more about using yoga and bodyweight training to build sustainable strength and reach your health and fitness goals then I'd love for you to come and check out one of my upcoming workshops.  Next one will be November 21st in St. Louis at All N 1 Fitness.  Check out the link below and I'll see you there!

 

"Dynamic Yoga Fitness Workshop" Saturday November 21st from 12pm-2pm

 

Good Training!

Joe

 

Wednesday, 21 October 2015 03:58

Knee to Elbows on the Power Wheel

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What's up guys!

The power wheel knee to elbow is a nice exercise that will build strength and stability through the core, hips and shoulders.  Not only are we working the abs very strongly but the entire body head to toe is engaged. The hips, thighs, shoulders and triceps get a pretty good workout as well as the heart and lungs you'll see as you get stronger and can perform a decent amount of reps.  20 reps non stop with perfect form is a good goal to start with.  Check out the video below for instruction and if you've got any questions let me know!

Get your power wheel here! 

http://www.bodyweightlifestyle.com/index.php/store

Good training,

Joe

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Saturday, 17 October 2015 14:11

The "Power Wheel" vs. conventional ab exercises

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"Is using the Power Wheel better than conventional ab exercises?"

 

Hey guys!

So this is a question I got the other day on one of my youtube videos.  I would say this.  There are a lot of good ab and core exercises out there but If by conventional ab exercises you are talking about sit ups and crunches then the power wheel is definitely better in my opinion for a few reasons.  Exercises like sit ups and crunches where you are flexing your spine are counterproductive to good posture.  With our modern lifestyle we tend to be stuck sitting in a flexed position as I am now while typing this and I will be when I leave in my car here shortly.  Exercises that flex the spine are going to make it even harder for you to stand up straight due to the shortening action of the muscles on the front of the torso.  You can of course do exercises that counter this (and you should every day regardless of your choice in ab exercises) but why make things more difficult?  With the power wheel you are strongly bracing with the abs while keeping a straight spine so you are actually contributing to better posture along with working strength and stability through the hips and shoulders.  You don't get that with a crunch!  Exercises like "rollouts" are great in that you also bring the chest and lats into play very strongly with the abs plus get a pretty good stretch.  Not to mention all the cool pushups and crawling exercises that work the abs like crazy along with other muscles that can be done on the power wheel.  The more muscles you can work at once the bigger impact on your results!  So as can see the power wheel is a great choice for both functional fitness and cosmetic training as well.  Pick yours up at the link below and if you have any questions let me know!

Good training!

Joe

Get your power wheel here!

http://www.bodyweightlifestyle.com/index.php/store

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