Different between Crunch or Sit-up. And
Which Abdominal Exercise is Better: Crunch or Sit-up?
Answer:
Sit- up is an exercise which has large range of motion, here you come to approx. 90 degree from 0 degree/ lying position on ground.
where is crunch has shorter range of motion here the range of motion is limited to 40 degree.
Only Crunch is good as compared to sit up because when you perform crunches you only utilise abdominal muscles (if you do it correctly) while in sit- ups you utilise number of different muscle to get the full range of motion.
In crunches you target the abs predominately without using the momentum of body.
Where as in crunches you utilise the momentum of body to reach to the end point.
Crunches are injury free exercises while sit-ups can give you lower back pain if not done correctly. I hope you got the answer which you are looking for.
Writer: @Physique Engineer (YouTube Channel)
• Percent of 1RM: single repetition maximum (the load you can lift only once)
• Low Force Contractions: lifting loads that are at ~30-50% of your 1RM
• High Force Contractions: lifting loads that are at ~70-90% of your 1RM
• NoobGains: the gains made in strength and muscle mass that are seen early in a program of resistance training.
• Pectoral: chest muscle
• Triceps: muscles in the back of arms
• Biceps: muscles in the front of arms
• TrunkMuscles: core, link between upper and lower body
• Quads,GlutesandCalves: muscles in legs
• Fulcrum: the point about which a joint moves (i.e. elbow, knee, hip)
• Macronutrient: a broad group of food comprising carbohydrates, fats, and proteins
• Dietary Protein: composed of amino acids and can’t be stored in your body so it needs to be used for a protein-requiring process. (commonly: eggs, meat, dairy foods, beans, peas, legumes, nuts)
• Muscle Protein Turnover: the dynamic process of making muscle proteins and breaking them down.
• Muscle Protein Synthesis: to build muscle
• Muscle Protein Breakdown: getting rid of damaged proteins, needs to happen to remove damage to keep muscle working well
• Muscle Full Effect: you can’t put more muscle protein into muscle
• Maximize Muscle Protein Synthesis Formula: 1.6 g protein/kg body weight/day, which if it were consumed as 3 meals per day would be ~0.5 g protein/kg body weight/meal
• FITT Principle (frequency, intensity, time and type): a concept used to describe the essential characteristics of an exercise training intervention, in terms of the number of sessions (frequency), relative effort (intensity), duration (time) and mode of workout (type).
• AminoAcids: the building blocks of protein, 20 in total, 9 are essential (we need to eat them)
• Sodium Bicarbonate: a weak base that can react with acid produced in the body to neutralize the acid and potentially help performance
• Nitrate:a compound found naturally in certain plants with evidence to show it enhances exercise performance
•
• High-Intensity Interval Training (HIIT): a form of exercise involving alternating bouts of more intense effort with periods of recovery
• BaselineFitness: initial starting fitness level prior to exercise training
• One Minute Workout: intense interval exercise protocol involving 3 hard sprints of 20 seconds each.
• Performance Adaptation Switch: theory proposed to explain how different types of exercise trigger physiological remodelling
• Endurance Exercise: moderate-intensity continuous exercise performed for a prolonged period of time
• Type I Fibres: slow twitch fibres that tend to be recruited for relatively easy movements that do not require a lot of force
• Type II Fibres: fast twitch fibres that tend to be recruited for powerful movements that require a lot of force
• Metabolism: sum of all chemical reactions in the body
• Excess Post-Exercise Oxygen Consumption/After-burn: transient period of elevated metabolism above resting level during recovery from exercise
Systolic Blood Pressure: pressure exerted on arterial vessel walls when the heart contracts.
let's also point out that
studies show that strength training
helps you avoid disease and reduce
your odds of dying prematurely.
Take this big 2017 study,
which used data for more than 80,000
English and Scottish adults over the age of 14.
The researchers found that
participating in any type of strength training was
associated with a 23 percent reduction
in all-cause mortality.
That means that people who engaged in
strength training during the time of
the study were less likely to die.
But wait, there's more.
Just 30 minutes per week of
strength training in man has been shown to provide
similar reductions in risk for
heart attack as two and a half hours of brisk walking.
Thanks to all of this good stuff,
***
Muscle fibers differ in three ways that are
significant to us right now: One,
by the amount of force the fibers are able to generate.
Two, by the speed that they're able
to contract, and three,
the number of times that the fibers
are able to contract without fatiguing,
or what we call endurance.
Each of these qualities are actually related.
The more force the fibers are
able to generate in general,
the fewer number of times they're able to contract
without fatiguing and the opposite is also true.
The more times a muscle fiber
can contract without fatiguing,
the less force it's able to generate.
For convenience sake, physiologists
tend to group fibers into two major categories.
Some people call them slow and fast twitch fibers.
Some people call them slow and fast twitch fibers.
Others call them type one or type two fibers,
which is the way we refer to them in week two.
Are you going to get to the difference between them?
I was just about to do that.
Type one muscle fibers are those fibers
that are part of the slow twitch motor unit.
These muscle fibers are the ones that are
able to contract many times.
They are the fibers we use when we walk,
jog, run, swim, or cycle for long distances.
So when Stew was conducting
those raps with the lightweights,
a lot of the fibers that we're contracting in
his leg muscles were the type one fibers.
Many of the type two fibers
weren't doing much of anything.
Essentially, they were just
sitting around and waiting to be
used if needed but that need never arose.
The type one fibers got the job done.
That's right. Marshaling those high force
producing type two fibers requires a lot more effort.
***
Question: Calculate the maximum amount of protein your body can use in a day?
Explain the process by which you calculate the maximum amount of protein your body can use in a day, using the 1.6 grams per kilogram of bodyweight per day figure.
Then create a protein meal plan that shows what foods you’ll eat to consume that much protein.
Read a few other learners' posts and comment on two or three that you find well thought out.
Answer:
According to the muscle full effect, there is a limit to how much protein my muscle can use and the limit for most people tends to be no more than about 1.6 grams per kilo per day.
For example, My weigh about 60 kilos. I need, multiply 60 kilos by 1.6 and I come up with 96 grams of protein per day.
So My body can use 96 grams of protein in a day. I will eat to consume that much protein.
The best time to get your protein is in steady doses for about 24 hours after a hard workout.
Now that doesn't mean that I have to get off the weight bench and
sprint to the fridge to gobble up the chicken beef or tofu.
My body can't store the protein.
So after a hard workout, to aid muscle protein synthesis, I want to be taking doses at regular intervals for about 24 hours every 4 hours.
it all adds up to about one point six grams per kilo per day.
A protein meal plan that shows what foods I will eat to consume that much protein.
As I need only 96 grams of protein per day.
So I eat four Whole eggs, Milk, Oats, Fish, Chicken Breast.
That means I consume 24 grams of protein by eating four eggs.
Egg Protein content: 35% of calories in a whole egg. 1 large egg has 6 grams of protein, with 78 calories.
I eat 1 cup of whole milk. That means I consume 8 grams of protein by drinking milk.
Milk Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories.
I eat Half a cup of raw oats. That means I consume 13 grams of protein by eating Half a cup of raw oats.
Oats Protein content: 15% of calories. Half a cup of raw oats has 13 grams, with 303 calories.
I eat 1 roasted chicken breast. That means I consume 53 grams of protein by eating Chicken breast.
Chicken breast Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
24+ 8+13+53=98 grams.
I need 96 grams of protein per day.
I will consume 98 grams of protein per day. By applying my protein meal pla.
Question:
Have you set exercise goals before?
Please share your experiences with setting exercise goals. Share a few strategies to set achievable goals, and ways to use goal-setting tactics to motivate you.
Answer: Yes; I had set my exercise goals. When I was playing Mr. Bangladesh at the first time. At first I was setting my long time exercise Goal. Then I had broken drown my goal in little Pieces according to my daily Exercise. At the same Time I also was setting my daily Nutrition Goal. Because Nutrition is also help us to achieve exercise goals. Proper sleep also help me to achieve exercise goals.
Week 3 Video 5 (2) - Great ideas for push, pull, core, or leg exercises.
Question:
Do you have any great ideas for push, pull, core, or leg exercises that you can do at home?
Answer:
Yes! I have any great ideas for push, pull, core, or leg exercises that I can do at home.
1. PUSH Exercise:
Exercise Reps x Sets
i. Push Up 10x10
2. PULL Exercises:
Exercise Reps x Sets
i. chin ups. 10×10
ii. Superman 10x3
3. Leg Exercise:
Exercise Reps x Sets
i. Air squats. 10×10
4. Core Exercises:
Exercise Reps x Sets
i. Situps 10×10
ii. Crunches 10×10
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