Kettlebell exercises can have major contributions to posterior chain health. They are unique because they create a style of movement that stresses mobility and coordination. With these practical benefits, knowing whether to apply them for strength training or endurance training is paramount for achieving peak exercise optimization.

Understanding the Kettlebell

 Kettlebells operate in an inverted manner to barbells and dumbbells. While two-hand (bilateral) movements are mostly associated with barbell strength exercises, kettlebells use them to test endurance. On the other side, dumbbells isolate single muscles while single-arm (unilateral) kettlebell exercises test strength. This is because of the anatomy of the kettlebell, its greatest attribute.

They are also unique in shape and weight distribution compared to dumbbells. The weight of a dumbbell is distributed between two points of gravity, found at the ends of each handle. A kettlebell only has one point of gravity, all within the bell. In some cases, a kettlebell may feel heavier because its weight is not split in half by the handle. This explains why kettlebells can test both strength and endurance.

Endurance

Two-handed kettlebell workouts, unlike most bilateral exercises, are best for high-rep sets. These can test your speed and endurance. Since the weight is controlled with two hands on the handle, the resistance is easier on the posterior chain. That does not mean every bilateral exercise is slow and steady. The kettlebell swing activates the fast-twitch muscles in the hips. So more reps are completed in less time.

EMOM (Every Minute, On the Minute) training can optimize high-intensity kettlebell training. This requires a designated amount of reps to be completed at the start of every minute. EMOM is a test for form as well as physical and mental endurance. During the rest period, think about how the form can be improved for the next set in addition to gasping for air. A beginner can practice EMOM with kettlebell swings with 10 reps for 10 minutes.

Strength

Two hands on the handle teaches the body the essential kettlebell movements, but this has its limitations. The speed of these movements can hinder mind-muscle connection. The body is moving so fast that it can be hard to notice what is actually working. One-hand (unilateral) kettlebell exercises give users time to focus on this.

Strength can be tested through these movements for low reps. Despite slowing down, a kettlebell is more difficult to control with only one hand. While one side of the body is trying to maintain control over the weight, the other half is trying to resist twisting, keeping the hips and shoulders square. This calls for more core engagement and grip strength, too. A one-hand kettlebell swing adds onto the bilateral version by testing shoulder and hip stability on one side.

The unilateral movements also open the door for kettlebell flows. Imagine yoga with weights. Connecting movements reflects an understanding of them, showing how seamless one can flow into another. The movements recruit a lot of the same muscles in the posterior chain. An entire workout can be done through flows, working the hamstrings, glutes, lats, shoulders, and core.

Example Flows:

• Swing → Clean → Overhead Press
• Clean → Overhead Press (option to pause at lockout)→ Reverse Lunge
• Swing → Snatch → Windmill

The king of kettlebell flows is the Turkish Getup. This requires communication with the entire posterior chain from top to bottom. No matter how slow the pace gets, everything from the breath to the mind-muscle connections have to be in check. The starting press prepares the shoulder for constant stability. Getting up tests hip mobility through rotations and balance. Once the top lockout is reached, the entire flow has to be reversed. Did I mention the core is engaged too? For these reasons, the Turkish Getup is a popular finisher for any workout.

If you are advanced in kettlebells, practicing the movements with dual-grips can further test strength. This involves executing the single-hand movements with two kettlebells simultaneously. It adds more focus on balancing the body and coordinating each side to be at an even pace with every movement.

Which One?

It’s not a matter of which grip to choose for a kettlebell workout: both are necessary. The two-hand grip lays the foundation for one-handed movements. Meanwhile, the single-hand grip can make the two-handed movements faster. A well-rounded kettlebell routine contains both strength and endurance. They can be practiced on the same day or separated in a weekly split. One day can involve practicing the single-hand exercises while another can focus on two-hand movements. That’s why the kettlebells are special: they can be used to anyone’s liking.

Today’s lifestyle advocates for shortcuts. Sometimes, they can be really helpful in tight situations, especially when it comes to eating. We can’t always run home to make a meal, opting for ordering out. There’s no need to completely shun this tasty practice. Instead, here are some tips to maintain your health while eating out.

Whole Foods vs. Processed Foods

Processed foods are love at first bite. Sadly, it’s a dumpster-fire relationship for your health. Fast food chains contain some of the unhealthiest foods. Preservatives added to food can extend their shelf life longer than a plastic toy.

One ingredient that specializes in this is sodium, or salt. Many restaurants use salt to keep stored food lasting longer and to enhance its flavor. Its role in the body is to retain water. If losing weight is an issue, looking at your daily sodium intake may help. For those who do not drink enough water, be wary of this. One study asked fast-food customers to estimate the amount of sodium in their orders. 90% of adults underestimated the correct amount by a mean of 1013 mg (1). Foods known to have high-sodium contents are french fries, onion rings, and chicken fingers.

Instead, look for a grocery store selling prepared plates or a small restaurant with fresh, whole food ingredients. Some chains even cook and display their foods to the customers, allowing them to see what they can order. Examples of whole foods include whole grains, legumes, rice, vegetables, and lean proteins. These will ensure your body is obtaining essential micronutrients. The shorter its shelf life, the healthier it is.

Natural Sugar vs. Added Sugar

Limit ice cream and sodas. Go for water and fruit.

Another culprit for dehydration is added sugar. Not only is it dehydrating, but it can also spike glucose levels, leading to sugar crashes. Summer days may call for a trip to a local ice cream shop, and that’s okay. These shops have options with low sugar or fat, usually in the form of frozen yogurt and sorbet. While these still fall into the category of a dessert, they contain fewer ingredients.

As for drinks, these are sneaky hiding spots for calories. An average serving of soda has approximately 120 calories and 30 grams of added sugar. Water is always an option, but that doesn’t have to be your only choice. Restaurants also offer low-calorie drinks like iced tea and coffee. Fruit is another great source of hydration, in addition to their beneficial natural sugar and fiber. Fruit juices are convenient too, but they strip the fruits from their fiber. When possible, opt for the whole fruit instead of the juiced version.

Healthy Fats vs. Saturated Fats

Saturated fats bring multiple negative effects into our body. While the Keto Diet thrives on saturated fats for fuel, they can cause issues related to cholesterol and gut health. They take longer for the gut to digest and can cause arterial damage and other chronic issues (2). Foods high in saturated fats include red meat, full-fat cheeses, and coconut-based products.

Lean proteins paired with healthy fats are a healthier alternative. Poultry breasts and tuna are easier to break down for their amino acid profile. Eggs and salmon naturally contain omega-3’s and 6’s. Be careful when ordering red meat. Most restaurants opt for 80%-85% beef because it’s easier to cook with its oozing grease. However, those contain far more saturated fats than a lean cut of 90% beef. Cheeseburgers should be an occasional (bi-weekly to monthly) takeout meal. If you are craving cheese, feta and swiss contain the lowest amounts of fat yet pack a fair amount of sodium. The more stringy the cheese, the more saturated fat it contains. 

Other healthy fats such as olive oil, nuts, and avocados are great for overall health. Some healthy dressings like balsamic vinaigrettes can boost the flavor of a bland, healthy food, too.

Conclusion

Processed foods, added sugars, and saturated fats are the roots of detrimental health. The countries that do not have these conveniences happen to live longer. Meanwhile, the Standard American Diet (SAD Diet) thrives with these. Instead of succumbing to the temptations of these cheaply made foods, scout out meal options with whole foods, fiber, and lean protein. These foods taste just as good, and in the long run, these choices can improve your physical and mental health (3).

Sources: 

1. https://www.sciencedirect.com/science/article/abs/pii/S0195666317302659?via%3Dihub
2. https://www.mdpi.com/2072-6643/7/10/5404
3. https://www.mdpi.com/2072-6643/14/13/2568

Science & Sleep

In order to maximize muscle growth outside of the gym, we need to eat and rest. Sleep is a natural part of our circadian rhythm. We need rest in between days as much as our muscles need rest in between workout sets, as optimal sleep can cause great improvements in muscle recovery and cognitive function.

Little to no sleep has been associated with reduced strength training performance, with one study demonstrating the impairments it has on compound movements (1). If strength-dominant compound movements are a priority in your workout routine, so should sleep.

Overnight Muscle Growth

During sleep, our bodies shift into a fasted state. The assumption is that our bodies would catabolize during this, but that’s not quite true. Since our heart rate slows down during sleep, we do not use as much energy as we think. Instead, it will rely on pre-stored energy, also known as fat, to remain satiated. If you want to increase muscle overnight, look at what you eat before sleeping. It could help improve overnight muscle-protein synthesis.

Late-night protein intake can help increase muscle mass overnight (2). Muscle-protein synthesis occurs during sleep. While the body is resting from a day’s work, it’s utilizing this time to repair the body. The recovery of growth hormones can be improved with amino acids. Whole food options such as lean meat and non-fat dairy contain high profiles of these muscle building blocks. As far as supplements (animal and plant-based), check the labels to assure they have the essential amino acids. Including these nutrients in your dinner or nighttime supplements will provide your body with plenty of material to repair itself the way it needs to.

Carbs At Night?

Carbohydrates play a role in overnight muscle-protein synthesis as well. These foods use insulin to send tryptophan and amino acids towards the brain. Tryptophan is a precursor to serotonin, an essential sleep inducer (3). However, it is important to combine these carbohydrates with protein, or else tryptophan may not be activated. This combination can also boost cortisol at night (4) which maintains stress and tissue repair.

Sweet Dreams

Sleep is the most important part of muscle recovery, allowing the body and mind to cool down and maintain its health. As for muscle building, sleep is as important of a practice as exercising and diet. What we eat can change the way we recover overnight, but there is more to it than that. Light exposure can impact sleep rhythms. Dimmed lights and less screen time can contribute to increased levels of serotonin. Vitamins that can improve sleep quality are Vitamin D and Omega-3’s. Sleep is a practice we can change everyday and it can impact the way we function tomorrow.

Works Cited

1. https://pubmed.ncbi.nlm.nih.gov/29422383/

2. https://pubmed.ncbi.nlm.nih.gov/25926415/

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3. https://www.hindawi.com/journals/mi/2020/3142874/

4. https://pubmed.ncbi.nlm.nih.gov/21832304/

Breathing is one of the most vital components of human physiology. The respiratory system brings in oxygen for energy production by inhaling and disposes of carbon dioxide as waste by exhaling. Although the human body can breathe either through the nose or through the mouth, your dominant breathing method might drastically shape your health and fitness level.

Nasal breathing has four major health benefits:

1. Your nose hairs, cilia, and mucous membrane act as an air filtration system by preventing allergens, pollutants, viruses, and bacteria from entering into your throat and lungs (1).

2. Your nose both warms and humidifies incoming air to facilitate efficient absorption of oxygen by the lungs (2).

3. Nasal breathing stimulates the production of nitric oxide to vasodilate your blood vessels which can improve circulation, lower blood pressure, reduce inflammation, and improve your athletic performance (2) (3).

4. Nasal breathing can help facilitate optimal breathing patterns, leading to parasympathetic activation, increased oxygen uptake, improved lung volume, better respiratory function, improved cardiovascular health, and deeper uninterrupted sleep (4) (5). All of these benefits of nasal breathing stem from its ability to expel more carbon dioxide and therefore, you are able to get more oxygen into your cells.

According to Dental Logic, an estimated 30-50% of adults breathe exclusively through their mouth. There are many reasons why this may be the case, such as nasal congestion or cavity obstruction due to allergies, inflammation, or a deviated septum. Behaviors such as smoking, vaping, or conditions like asthma, pneumonia, anxiety, or obesity can also lead to a greater reliance on mouth breathing (6). There is nothing inherently wrong with mouth breathing since your body will naturally breathe from the mouth when you require more oxygen. However, perpetual mouth breathing can lead to chronic overbreathing which can have some serious detrimental effects (7).

Chronic Mouth breathing brings in unfiltered air which can lead to higher occurrences of allergic reactions, bacterial infections, and illnesses (8). When you mouth-breathe, your mouth rapidly loses moisture which can lead to poor oral health such as dry mouth, bad breath, tooth decay, gum inflammation, cold sores, and/or dehydration (9) (10). Mouth breathing brings in cooler air, making it harder for your lungs to fill and absorb oxygen (11). Also, breathing in cold winter air through the mouth can signal your brain to narrow heart coronaries which can have serious consequences for those with high blood pressure or heart disease (12) (13). Mouth breathing does not stimulate any vasodilation which causes more stress and less circulation which can lead to brain fog and fatigue (14) (15). It can also greatly disrupt sleep by decreasing both deep sleep and REM because mouth breathing increases sleep disturbances such as nighttime urination, snoring, or even sleep apnea (16). Another connection with mouth breathing is an increased risk of developing diabetes and heart disease, most likely because of the sleep disruption (17).

If you find yourself regularly mouth breathing, here are some simple tips to help open up your nasal pathways and become a nasal breather.

1. Get your ears, nose, and throat checked by a medical professional or ENT specialist professional to ensure that your respiratory system is working properly. An estimated 20 million Americans suffer from a narrowing of the nasal airway.

2. Clean your nose and sinuses using doctor recommended over-the-counter nasal sprays, saline solutions, or decongestants.

3. Unclog your sinuses through the use of a menthol-based salves, warm compress, steamy shower, hot bath, or humidifier. The heat can help warm the nasal cavity, loosening mucus and alleviating inflammation.

4. Massage your sinuses. Using your fingers to apply pressure next to your nose between your cheekbones and jaw. Move your fingers in a circular motion while breathing through your nose to see if you can open up your nasal passage. For a more advanced technique, gently pinch, lift, or rub the bridge of your nose while nasal breathing to manually open up your airways. If this works, you can buy nasal strips to help you breathe while you sleep or exercise.

5. Adjust your sleeping position. Altering your pillow height can lead to better spinal alignment and better airflow by preventing fluid build up in your sinuses.

If your sinuses are clear, but you are still not breathing through your nose, then adding breathwork to your daily routine can greatly help you switch from oral breathing to nasal breathing. Breathwork is simply about consciously controlling your breath in a relaxed manner. You may find nasal breathing difficult at first, but as you practice, your nasal tissue will start to vasodilate, making it easier to breathe through your nose. Here is a progression of breathing techniques to master nasal breathing for your health and maximization of athletic performance.

Easy Nose Breathing

This is the simplest way to practice nasal breathing. First, find a comfortable place to sit. Second, close your mouth, and start breathing through your nose as gently and quietly as possible. Third, try belly breathing by fully expanding your stomach on the inhale and try to fully expel all the air on the exhale. Fourth, try to slow your breathing as much as possible without straining.

Alternate Nostril Breathing

Many individuals are not able to breathe out of one side of their nose; this yoga breathing technique can help unclog one or both of your nostrils.

• Step 1: find a relaxed body position.
• Step 2: cover and close your right nostril with your right thumb.
• Step 3: exhale completely out of your left nostril.
• Step 4: Inhale fully with your left nostril.
• Step 5: cover and close your left nostril with your right index finger.
• Step 6: exhale completely out of your right nostril.
• Step 7: inhale completely with your right nostril.
• Step 8: Repeat.

Box Breathing

This diaphragmatic breathing technique can help you balance your inhales and exhales while slowing your heart rate and activating your parasympathetic nervous system.

• Step 1: while slowly inhaling through your nose, count four heart beats.
• Step 2: while holding the air from the inhale, count another four heart beats.
• Step 3: While slowly exhaling, count four heart beats again.
• Step 4: wait to inhale for your final four heart beats.
• Step 5: Repeat for 5-10 sets. Using your heart beats instead of counting seconds will naturally increase the duration of your breath and eliminate the worry about counting too fast or too slow.

Walking and Exhaling

This technique can teach your body to expel more carbon dioxide while being active. Step 1: take a normal breath in through your nose. Step 2: While slowly breathing out, count how many steps you can take before feeling the need to inhale. Step 3: Repeat, trying to get more and more steps in.

Zone 2 Cardio with Mouth Tape

Many athletes are using a porous tape that covers the upper and lower lip making it more difficult to breathe through the mouth. The athlete will perform submaximal cardio training in order to build nasal breathing capacity which can help increase respiratory efficiency.

Nose Breathing Recovery Protocol

During your High Intensity Interval Training (HIIT), you can implement nasal breathing to train your body to recover more quickly. Step 1: Sprint as hard as you can, breathing through your mouth. Step 2: as you recover for your next interval, breath only through your nose. If you cannot do this, bring the intensity of the working interval down. This protocol will increase blood oxygen saturation by eliminating carbon dioxide.

Exhaling to Prevent Cramping

Many endurance athletes may feel that their muscles are starting to cramp because the body is not oxygenating their muscles. This could be happening because the person is overbreathing, causing an imbalance of oxygen and carbon dioxide. Next time you are performing intense exercise and breathing heavily through the mouth, try to blow all of the air out of your lungs to expel the carbon dioxide build up and see if it alleviates the fatigue in your muscles. As you flush out carbon dioxide, your body can more efficiently regulate breathing, optimize blood flow, more fully oxygenate your muscles, and maintain optimal pH levels in your muscle tissue for better overall performance.

Hopefully you will implement these nasal breathing techniques into your routine in order to maximize your immune system, obtain higher oxygen absorption, increase vasodilation by stimulating nitric oxide, perform at a higher level through expelling more carbon dioxide, and improve your overall health.

References

1. https://pubmed.ncbi.nlm.nih.gov/18652158/ 

2. https://pubmed.ncbi.nlm.nih.gov/20352565/ 

3. https://pubmed.ncbi.nlm.nih.gov/9304799/ 

4. https://pubmed.ncbi.nlm.nih.gov/21161144/ 

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4047298/ 

6. https://www.dentallogictruro.co.uk/what-are-the-advantages-of-nose-breathing-vs-mouth-breathing/ 

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7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6534396/ 

8. https://pubmed.ncbi.nlm.nih.gov/26802697/ 

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986941/ 

10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3129960/ 

11. https://pubmed.ncbi.nlm.nih.gov/8971255/ 

12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3690313/ 

13. https://pubmed.ncbi.nlm.nih.gov/10613100/ 

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14. https://pubmed.ncbi.nlm.nih.gov/9012173/ 

15. https://www.sciencedaily.com/releases/2018/10/181022141509.htm 

16. https://pubmed.ncbi.nlm.nih.gov/8542125/ 

17. https://pubmed.ncbi.nlm.nih.gov/8049833/

Pre-workout unlocks your power. The gym is no match for you when you have this potent energy push on your side. At least, that’s what most energy drinks advertise. With so many different pre-workouts claiming to boost your muscle gains, how do you know which one is the right one for you?

Amped

The largest division among pre-workout supplements is between stimulant pre-workouts and non-stimulant pre-workouts. The main benefit of the former is the boost in mental alertness they can help provide. The key ingredient when it comes to stimulant pre-workouts is caffeine. Caffeine has been shown to help athletes push through fatigue and grind out extra reps within each set. Extra reps means extra muscle growth in the long run. Other ingredients that help with energy are taurine and B vitamins. If you’re searching for the most cutting edge way to boost athletic performance in the moment, stimulant pre-workout drinks are the way. Increase energy production, boost metabolism to help with fat loss, and dominate your next workout.

Pumped

Non-stimulant pre-workouts are caffeine free, but that doesn’t mean they are power free. These types of supplements make up for their lack in caffeine by providing more quality ingredients designed to help you get a better pump. L-citrulline is commonly introduced as a way to boost nitric oxide and increase blood-flow, granting you bigger muscle pumps and more efficient nutrient delivery. This acceleration of nutrient transportation allows your muscles to receive the carbohydrates and amino acids they need to maximally build muscle.

One final ingredient non-stimulant pre-workout supplements are known for is beta alanine. Beta alanine is similar to caffeine in that it increases your ability to push through fatigue just through a different mechanism in the body. It interacts with your body to synthesize the amino acid, carnosine. Increased levels of carnosine means higher energy levels at the cellular level, generating more reps during your high intensity workouts.

Bonuses

Just because the above ingredients are the primary movers, doesn’t mean they are free of other beneficial ingredients. Many pre-workout supplements are sure to include the widely researched creatine monohydrate. This powerful supplement accelerates the ATP cycle within the muscles, allowing for more reps and more muscle gains. Creatine can also help enhance muscle fullness and can potentially contribute to greater growth. However, creatine shouldn’t always be the deciding factor in choosing your pre-workout powder. Many companies are realizing that people supplement their creatine separately nowadays and are therefore including less creatine or no creatine in their pre-workout blends.

Other optional bonuses you can search for in your pre-workout supplements are BCAAs (branched-chain amino acids) and EAAs (essential amino acids). BCAAs and EAAs are types of amino acids providing your body with the building blocks to build muscle. Pre-workout supplement companies include these in order to maximize the benefits of nitric oxide boosting ingredients like L-citrulline which is an amino acid itself. Maximizing the nutrients your body needs maximizes the muscle growth that can be done.

Head to Head

Pinning the two different types of pre-workout supplements against each other allows you to best evaluate which one is right for your type of training. Often, some of the deciding factors come down to time of training and side effects. If you train early in the morning, an extra boost from caffeine can really help you kickstart your workout. On the other hand, if you’re more of a night owl, taking a caffeine free pre-workout will allow you to still fall asleep post-workout.

Side effects, though uncommon, do occur in certain people. The main ingredient people have trouble with is beta-alanine. Though it can provide certain performance benefits, some people find that it makes their skin too itchy to handle. Selecting a pre-workout supplement that doesn’t contain this ingredient can be just what you need then.

It’s ultimately all about the benefits. Experiment with different pre-workout ingredients and see which ones your unique body responds best to. At the end of the day, the best pre-workout supplement is the one that works for your fitness goals. In time, you’re sure to find the one that maximizes your next workout.