November/December 2020

OnFitness® magazine is for men and women who are passionate about achieving optimal health and fitness. Our editions are packed full of valuable information from authorities on fitness, health and nutrition.

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6 Números

en este número

5 min.
high-intensity intervaltraining and your heart muscle

High-intensity interval training usually takes a back seat to traditional aerobics in heart health. There is no doubt aerobic exercise is extremely powerful for cardiovascular disease prevention. The impact of high-intensity interval training is less well-known. The journal Circulation shed some light on the cardiovascular effects of high-intensity interval training versus traditional aerobic training in a study on heart failure patients. A group of patients with heart failure was divided into either aerobic exercise (seventy percent maximum heart rate) or high-intensity interval training (ninety-five percent maximum heart rate for four minutes separated by three minutes at fifty to seventy percent maximum heart rate) three times a week for twelve weeks. The major finding of the study was that high-intensity interval training was superior to traditional aerobic training in heart ventricle function, aerobic capacity,…

1 min.
how much rest between sets?

How long you rest between sets depends on what you’re after. Looking for muscular growth? Try working up in weight with every set for three or four sets. When you increase the weight for every set you’ll need to rest longer to recover enough strength for another set. This usually means you do fewer repetitions because the weight is heavier. You need to rest long enough, but rest too long and your muscles and joints cool down, and strength and pump diminish. You need to still be warm when you start your next set. So experiment and find out what rest time is best. When you work up in weight on each set, the ideal rest time should be around three minutes, plus or minus thirty seconds. Want more definition? Rest less between…

4 min.
the back squat

The cornerstone of most strength and conditioning programs is the back squat. The back squat is a multiplejoint exercise that works the majority of your lower body muscles, whether directly through the knee and hip extension and flexion or by stabilizing your body under loading during movement. However, although the back squat is an exceptional exercise, the chance for injury is higher, particularly at the lumbar spine, if performed incorrectly. To perform the back squat in an effective yet safe manner, time should be taken with submaximal loads (minus fifty percent of one repetition maximum) with a focus on proper technique before attempting a progressive overload. Before attempting the back squat, the squat rack or cage should be set up properly. Make sure the rack pins are set at a height…

1 min.
your fitness expert

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3 min.
the 5/2 diet

The United Kingdom has provided the U.S. with a variety of fads, everything from the Beatles to David Beckham, and the 5/2 diet, which has gained some traction stateside. The 5/2 diet is a system built around five days of eating normal amounts of food and two days of severe calorie restriction. The two days of caloric restriction can vary, most people go with the scheme of dropping the calorie count to minimal, such as five hundred calories for women or six hundred calories for men. Others may only take water on those days. Proponents primarily use it as a weight-loss tool, although it’s also touted for a variety of health benefits. This fad may have enough upside to be seriously considered for those seeking the right mix of working out while also…

4 min.
processed meat

Are you a gambler? You may not realize it, but you are gambling with your health every time you eat processed meat. And the more processed meat you eat, the more risk you are taking. Eat too much and your luck may run out. A study presented by the World Health Organization’s International Agency for Research on Cancer indicated that eating a lot of processed meat could increase your risk of bowel cancer by as much as fifty percent. A study performed by researchers at the University of Hawaii found that people who consumed a lot of processed meat had a sixty-seven percent higher risk of developing pancreatic cancer than those who eat little or no processed meat. A study from the National Cancer Institute pointed to the same conclusion, eating processed meat…