Health & Fitness

OnFitness November - December 2018

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.

United States
Publisher Consultant, Inc.
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6 Issues

in this issue

3 min.
swat fuel is on a mission

SWAT Fuel is a science-based supplement line to support occupational athletes. The combat physiology behind creator Dr. Dan Olesnicky, M.D.’s, products, is fighting the biological time cells in our bodies (telomeres). This comprehensive line of popular sports nutrition supplements; originally developed to provide energy and endurance to military, law enforcement, and shift workers, efficiently provides the nutrients that our bodies need for optimal performance, while using and maintaining energy. The occupational athlete is an individual required to physically perform at the level of an athlete during their job. Physically demanding occupations, such as the police force, military, fire fighters, nursing, can often place the body under extreme stress. Obviously, this ongoing stress can accelerate the deterioration of the body internally, along with the visible signs of aging we see externally, thus…

16 min.
strength training

Strength training is physical exercise using resistance to promote muscular contraction building strength, anaerobic endurance, and the size of your muscles. Strength training provides outstanding functional benefits and improvement in your overall health and well-being, increases the strength and toughness of bones, muscles, tendons, and ligaments, improving joint function, increasing bone density, metabolism, general fitness and improved cardiac functions while reducing potential for injury. Strength training is primarily an anaerobic activity, although it provides the benefits of aerobic exercise via circuit training. Strength training uses a variety of exercises and types of equipment to target specific muscle groups, progressively increasing the stress to your muscles by incrementally increasing weights. Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in…

2 min.
getting stronger

If you want to get strong, these moves that will make your whole body stronger. There are basically two essentials when it comes to building strength, you need to lift heavy and you need to use multi-joint lifts with perfect know-how. There’s tons of exercises that can help you get stronger, but when time and equipment is limited, there are 4four lifts that will make your whole body stronger. Your body is made up of muscles that help you push and pull, you have to exercise all of them to gain strength. The lower-body exercise that is considered king is the squat. Couple that with deadlifts and your core and lower body training is complete. For upper body strength, go with the bench press and barbell row. Ideally, perform five to eight repetitions…

1 min.
do it right

Squat: begin the squat by pushing your hips back as far as you can. Keeping your lower back arched, you’ll feel a stretch in your hamstrings. When your hips are bent, begin bending your knees and squatting low. This is what you need to squat maximal weight. Deadlift: use the same stance you would to perform a jump, your legs narrowly placed. When you bend down to grab the bar, keep your hips down and your back straight with your shoulders directly over your knees. Bench press: start with your head off the bench. Keeping your feet steady, grab the bar and pull your body up off the bench and forward, so that when your butt comes down on the bench your lower back is very arched. Squeeze your shoulder blades together.…

1 min.
what is muscle strength?

You probably think that muscle strength is simply how strong you are, how much weight you can carry, how many pounds you can lift or how many push-ups you can do. But the true definition is more complicated. Muscle strength is the amount of force your muscles can produce with a single maximal effort and is measured during muscular contraction. The size of your muscle fibers and the ability of nerves to activate muscle fibers are directed related to muscle strength. It’s important to understand the benefits of strong muscles. Building strength improves body alignment making performing everyday tasks easier. It also increases your metabolism and relieves stress. Strength is the maximal force a muscle or muscle group can exert during a contraction. Muscle strength is usually measured with a maximum one-repetition test…

10 min.
food and genetics

What’s the ideal way to eat to get and stay lean and prevent chronic disease? Follow the Paleolithic diet. In other words, eat the way that our ancestors ate during the pre-agricultural age. It may sound impossible in today’s day; however, consuming only the foods that have been around for millions of years is ideal for several reasons. But before we get started, let’s be clear on this: this way of eating is not convenient in today’s times. Nevertheless, we believe it to be, hands-down, the healthiest way of eating for ideal body composition, optimal immune system function and peak physical vitality and youth. Because of that, we will not bend on the rules out of convenience or adapt the diet to make it more compliant with today’s dietary norm. In fact,…