Realizing I need to take recovery seriously to keep improving my fitness. Read about why I'm adding dedicated rest days and what I did on my first one:

https://open.substack.com/pub/hansamann/p/time-to-take-recovery-seriously?r=1sq3ws&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

#RecoveryDay #FitnessGoals #TrainingTips #Health

Faster Muscle Growth: These NEW Studies Are Great - Do 9-12 weekly sets for each muscle group & train at longer lengths for best results! Supersets also help optimize workouts! 🌟 #musclegrowth #workoutoptimization #fitness #trainingtips https://fitbodyscience.com/video/house-of-hypertrophy/faster-muscle-growth-these-new-studies-are-great

A study found that leg extension exercises boost rectus femoris growth while leg press enhances vastus lateralis growth. Straight leg calf raises are better for gastrocnemius. Biarticular muscles grow more when positioned longer. Mix isolated & compound exercises for max gains! 🌟 #musclegrowth #trainingtips #exercisechoice https://fitbodyscience.com/video/house-of-hypertrophy/maximize-muscle-growth-this-new-study-on-exercise-choice-is-epic

Optimize Muscle Growth: Most People Don't Know This - Full range of motion and partials at long lengths boost distal muscle growth while short lengths target proximal and middle regions. Try leaning back leg extensions and incline curls for overall growth! #musclegrowth #trainingtips #fitnessgoals https://fitbodyscience.com/video/house-of-hypertrophy/optimize-muscle-growth-most-people-don-t-know-this

Research shows muscle growth can be achieved with a wide range of rep counts from 6 to 35! Not all reps are created equal but variety is key. Training to near failure isn't always necessary for higher reps. Experiment with different ranges to find what works for you! 🏋️‍♂️💪 #musclegrowth #trainingtips #fitnessresearch https://fitbodyscience.com/video/house-of-hypertrophy/how-many-reps-for-muscle-growth-40-studies

"Self-learning resources offer a consistent knowledge base, regardless of when staff joined." Hear more about creating effective learning environments in this week's newsletter: https://staging.boagworld.com/emails/why-occasional-workshops-arent-enough-the-case-for-self-learning-resources/?utm_campaign=coschedule&utm_source=mastodon&utm_medium=Paul%20Boag%40mastodon.social&utm_content=Why%20Occasional%20Workshops%20Aren%27t%20Enough%3A%20The%20Case%20for%20Self-Learning%20Resources
#OrganizationalLearning #TrainingTips

Using Tempo in Weightlifting 🏋️

Tempo in weightlifting refers to the speed at which you perform each phase of a movement during an exercise.

—

💪 Enhanced Muscle Tension

🔃 Improved Control and Form

🎯 Focused Muscle Engagement

⚡️ Increased Muscle Endurance

🔀 Varied Training Stimulus

—

#weightlifting #strengthtraining #workout #exercise #tempo #muscletension #control #form #muscleengagement #muscleendurance #trainingtips #onlinecoach #onlinepersonaltrainer

🏋️‍♂️ A study found that all resistance training protocols increased muscle thickness (muscle pumps) post-exercise.

-More sets slightly improved pumps: 4 sets (12.5%) < 8 sets (13.1%) < 12 sets (14.3%) < 16 sets (14.7%).

-Despite the slightly greater increases in muscle pumps with more sets, there was no statistical difference between the groups.

#fitness #musclegrowth #trainingtips #musclepumps

https://evidencebasedmuscle.com/how-to-get-a-muscle-pump-optimal-sets/

🏋️‍♂️ A study found that stopping 1-2 reps short of failure (1-2 RIR) results in similar muscle growth as lifting to failure, with gains of 6.96% vs. 6.98%.

-Training to failure leads to more fatigue and slower lifting speeds. Training with 1-2 RIR promotes muscle growth with less fatigue, offering a sustainable approach for muscle gains and recovery.

#Fitness #MuscleGrowth #TrainingTips

https://evidencebasedmuscle.com/lifting-to-failure-every-set/

🏋️‍♂️ A recent study found that light weights are more effective than heavy weights for achieving muscle pumps and cell swelling.

-Both protocols increased muscle thickness and blood lactate levels, but light weights significantly enhanced muscle pump, cell swelling, total reps, time under tension, and training density.

-Light weight training showed greater post-session increases in muscle thickness and lactate concentration.
#fitnessmotivation #musclepump #TrainingTips https://evidencebasedmuscle.com/muscle-pump-study/

Click the link to ignite your training regime! ➡️ https://t.co/jN0PtBvgcW

#SaunaTraining #EnduranceBoost #HeatAcclimation #AthleticEdge #PerformanceGains #InflammationRelief #AltitudeSimulation #TrainingTips

🍽️💪 Does Fasting Cause Muscle Loss? The Real Story!

*A 14-hour fasting doesn't lead to muscle loss! 🚫💪, but fasting training might not be great for gaining strength like post-meal workouts. 🍳➕🏋️‍♀️
*Fasted training = higher exertion levels. 💦📈
*Fasting? Maintain muscle with enough protein and calories. 🍗🥑🚫
#FastingFitness #MuscleMaintenance #TrainingTips #HealthyLifestyle 🌙🥤💪
https://evidencebasedmuscle.com/do-you-lose-muscle-when-fasting/

Be patient: Remember that bodybuilding and fitness results take time, consistency, and dedication. Don't expect overnight success #NoExcuses #TrainingTips

Check out my latest blog post on "3 Essential Methods for English Training"! Learn how to improve your listening, speaking, reading, and writing skills effectively #EnglishLearning #TrainingTips #LanguageLearning
<a href="https://infofromtokyo.com/englishinsights/2023/06/23/04/52/%e8%8b%b1%e8%aa%9e%e3%83%88%e3%83%ac%e3%83%bc%e3%83%8b%e3%83%b3%e3%82%b0%e3%81%ab%e5%bf%85%e8%a6%81%e3%81%aa3%e3%81%a4%e3%81%ae%e6%96%b9%e6%b3%95/">英語トレーニングに必要な3つの方法</a>

狗狗在笼子里安静休息非常重要！

分享AKC 笼内训练Crate Training的视频 https://www.youtube.com/watch?v=ehtYzQ1bl9U

这个4分钟的视频讲了：
如何进行笼内训练；
选择什么样的笼子，材料，大小，样式；
笼子里应该放什么：垫子，水桶，玩具
以上所有的物品在视频下方都有链接。

为什么需要笼内训练？

自然界的犬科动物都会给自己找一个安静隐蔽狭小的空间休息，非常有安全感。你的狗子也需要一个私人空间。在这个空间里，它可以慢慢享用零食和玩具，呼呼睡大觉。一只很适应笼子的狗子，不容易发展出分离焦虑症，也不会在无人的家里大搞破坏。

在一些非日常的场合，笼内训练能最大发挥它的作用，比如：家里来很多客人（特别小孩），室外电闪雷鸣或烟花爆竹，装修施工，术后恢复，长途旅行。一旦狗子知道自己在这个空间里很安全，不受打扰，它很乐意在笼子里休息。

注意，除了夜间，不能长时间关笼子（白天的话，成年犬超过6小时就算很长）。这是一种训练和休息方式，永远不要把“关笼子”作为一种惩罚！笼内训练要和室外充分释放精力结合起来，这样狗子才会身心健康。

#TRAININGTIPS #DOGCARE

分享一个非常详细的剪指甲训练视频。
https://youtu.be/-w0T-50kfHI

很多狗一剪指甲就很紧张，原因可能：主人紧张，狗子感知到了跟着紧张；有过被剪疼的经历，抗拒剪指甲；不喜欢指甲钳等，或者以上综合。

这个视频讲得非常清楚细致，参加的狗子也非常可爱。简单总结要点：
❤ 建立明确奖励信号
每当奖励之前，给一个明确的信号，可以是clicker，或口头信号“yes”“good boy/girl”。信号给出之后给出食物奖励，特别是一开始建立这个联系的时候，大方地给奖励。
❤ baby steps
拿起一只爪没有抗拒，给奖励；指甲刀碰到脚没抗拒，给奖励；假装剪一下没抗拒，给奖励……每当狗子做出你希望它做到的事情，就给奖励。这样不断地正向引导，狗子就越来越乐于配合。
❤ 别想一步到位
不要妄图一口气把四只爪的指甲全部剪掉。可以每次剪2-3个指甲，当它开始有点紧张的时候已经结束了，狗子不会有太大压力。

以上步骤可以应用于任何你想要的行为上，比如刷牙，梳毛，站住不动做身体触摸检查。以后需要去美容看兽医的时候，狗子不焦虑，会有开心的过程#TRAININGTIPS #DOGCARE

对于已经养成好习惯的狗子，不需要那么多的行为强化/纠正了，可以借助kong和其他工具，让吃饭更有意思。Kong是一种填食玩具，可以把狗粮和酸奶，香蕉，南瓜泥，花生酱等黏黏的食物混合，塞到Kong里，也可以冷冻之后给狗子，这样吃的更慢，夏天也可以解暑。有时间的主人，甚至可以训练狗子用鼻子找食物，同时摆几个小盒子，里面只有1-2个是有食物的，鼓励狗子去找。这样激活狗子的嗅觉，让它们用自己天生的本领吃饭。比起莫名其妙有一盆饭，费点心思才能吃到东西，狗子真的会更开心。这就是所谓mental stimulation，越是聪明的狗子越需要这个。不然就会捣乱，行为失控，或者抑郁。#TRAININGTIPS #DOGCARE

不要free feeding你的狗子！
FF=摆一盆饭，让狗自由享用。这种习惯有很多缺点：吃得过多（导致肥胖），吃得过快（会呕吐，大型犬会胃扭转，致命风险）；如果没吃完，剩饭滋生细菌，再吃可能腹泻。

Free feeding方便了主人，把饭一扔不管，喂了就好；但对狗来说，非常，非常的无聊且没有激励。正常环境下，觅食是动物的主要活动，在外奔波全为一口吃的，努力之后吃饱才能身心满足。作为主人咱得满足狗的基本需求啊！对puppy期和需要行为纠正的的狗子，最好的方法是把它一天需要的食物全都装进一个口袋里，随时随地做一些小训练，给食物奖励。这里说的训练，不限于坐下握手等小把戏，而是一切你希望ta做的事情：比如平静地接受梳毛，剪指甲，刷牙，掏耳朵（可以假装剪指甲刷牙，关键是让它知道这样没坏处）；进出门主人先迈第一步，它能够等待你的示意再行动；听到门铃没有激动；家里来人能够坐下等待再欢迎，等，一系列有教养的行为，都是训练。这种互动关系养成之后，你们的关系会更好，它把一切食物和好的事情都跟你联系起来了。不要再把训练当成上课，作为日常，人狗都会更开心哦！#TRAININGTIPS #DOGCARE