Exercise Archives - Vermont Republic https://vermontrepublic.org/tag/exercise/ Second Vermont Republic Mon, 28 Jun 2021 08:42:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.1 https://vermontrepublic.org/wp-content/uploads/2019/01/cropped-LogoSample_ByTailorBrands-1-32x32.jpg Exercise Archives - Vermont Republic https://vermontrepublic.org/tag/exercise/ 32 32 What’s The Difference Between Rack Pulls And Deadlifts https://vermontrepublic.org/rack-pulls-and-deadlifts/ Mon, 28 Jun 2021 08:42:24 +0000 https://vermontrepublic.org/?p=5890 Bodybuilding is one of the most significant disciplines known to man. It isn’t just a hobby for some, but it is a way of life. Many people consider bodybuilding to be the pinnacle of discipline and rigour, shaping their bodies and their mentalities on the way. Bodybuilding or body sculpting is tricky to keep up …

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Bodybuilding is one of the most significant disciplines known to man. It isn’t just a hobby for some, but it is a way of life. Many people consider bodybuilding to be the pinnacle of discipline and rigour, shaping their bodies and their mentalities on the way.

Bodybuilding or body sculpting is tricky to keep up with as it takes a lot of consistency and hard work over a long period. People face a lot of problems, physically and mentally, on their way to achieve body perfection. Bodybuilding is not only to look aesthetic, but it also shapes our life, health and mentality for the better.

Some people do it for fitness, some do it for the aesthetic, and some do it for the lessons. Going to the gym has proven to be a huge stress buster and has helped people cope with loss and depression by funnelling their pent up energy or discomfort as an explosive activity in the gym. A considerable part of this hard work that people have to go through is the knowledge acquired to do what it takes.

Most beginners have no clue how every exercise helps the body in different ways, so they falter and tend to get injuries. According to gym-expert.com, beginners have no idea about the differences in the various exercises that people do in the gym.

In this article, we’ll cover two of the essential bodyweight exercises that have proven effective for people to achieve results in the gym. We’ll also state the differences between both. That being said, without further ado, let’s get in.

Deadlifts, The King Of Back Exercises

img source: freepik.com

Deadlifts are an essential part of bodybuilding for any person that wants their entire body to get stronger. They are considered one of the best exercises for your back, and good reason. They have various pros that come with it, and one of the most prominent ones are the increase in muscle growth and athletic endurance.

One of the most important things to keep in mind while doing a deadlift is making sure that you have the proper form when you are doing it. This is mainly because of the large and heavyweights that are included in the process.

Heavyweights carried by your back in the wrong way can lead to nasty injuries, so one of the essential points to remember is good form. You start by placing your feet shoulder distance. Make sure you have a firm stance to attempt a deadlift, or it could go wrong.

The next thing you should do is to grasp the barbell a little more distance than shoulder distance. The most important thing is making sure you keep a flat back. Bending it in any way will lead to improper form and possibly an injury. Make sure to lift the weights according to your goals.

Differences Between Deadlifts And Rack Pulls

img source: freepik.com

While coming to the differences between deadlifts and rack pulls, the first thing you need to know is that the deadlift is one of the best ones you can do in the gym, as previously stated before. It is the backbone of any great strength and conditioning training program. This is due to your progressively overloading on this exercise, not only learning the strength gains but because it’s a multi-joint compound movement that works to the largest muscle groups in your body. Let it be your legs or your back. It’s also shown to increase natural testosterone levels.

With that being said, we will now like to move into the pros and cons of this exercise. Starting with the pros, the practice provides many carryover strength—most if not all of your other lifts. Whether you choose to perform the deadlift on your back day or your light day, it’s an obvious choice for those looking to build their raw pulling strength because the bar is lifted from the floor rather than a rack.

More muscles are recruited during the deadlift. Not only do you have to maintain a contracted core, but your forearms, back and legs are all worked once the weight starts getting heavy. Consider the use of a weightlifting belt to help stabilize your spine.

Also, lifting tracks can come in very handy to eliminate your forearm grip strength from failing before your main muscles do. As you perform deadlifts for reps, you can improve your cardiovascular endurance. Most people tend to want to do deadlifts in the lower rep range as a strength-building exercise.

That can also be done in a higher rep range as a very effective muscle building and cardiovascular building exercise. An excellent way to incorporate more elevated rep deadlifts gives you an ideal amount of benefit that you can get from this exercise.

And one of the cons is if you’re prone to having back problems, this exercise could aggravate a pre-existing condition and lead to an injury. For those who don’t take the time to warm up properly and stretch things, performing foam rolling or light stretching can accelerate your chances of experiencing an injury.

Pros And Cons Of The Rack Pulls

img source: freepik.com

So let’s go over the pros and cons of the rack poles. Starting with the pros, the first Pro is because as the rack pull is lifted from the rack, you’re going to build a little more weight on the bar. We mean you’re able to place more stress on your muscles, helping to stimulate some new growth.

This ability to overload can also help your central nervous system adjust to how the heavier weight feels like—making for easier transitions when moving up and weight with all your other lifts since it only requires about half the range of motion as needed in performing the deadlift.

The rack pole is more focused on targeting and developing your back thickness. This decrease in quad activation and increase in your back involvement can give this exercise an edge over the deadlift if your main goal is bringing up your back with the rack Pole because it’s less taxing on your central nervous system.

This could allow you to recover faster and ultimately lead to a quicker progression up in volume meaning, more sets, reps and frequency, meaning several rack pull sessions per week. This will allow you to hit your back more often with heavy settings, which could help lead to more overall back gains.

Final Verdict

We think the deadlift is honestly a better overall exercise because it’s more muscle groups involved. It’s more of a whole-body workout, but the rack will. However, we feel like it is a better exercise. It helps to bring up your back and build that back.

If you determine that your goals are more in powerlifting, then we think that lifting is a must, and obviously, the only way to get good at that is to deadlift more. Moreover, we believe you need to focus on your form to make sure that’s the most effective way, and if you’re doing it for a competitive powerlifting meet, you want to make sure your forms are in check.

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5 Best Ab Machines 2022 https://vermontrepublic.org/5-best-ab-machines/ Fri, 05 Feb 2021 09:50:49 +0000 https://vermontrepublic.org/?p=2022 Do you want to look perfect and have muscles like the most famous bodybuilders? Then you have to work out because nothing will happen by itself or overnight. All these muscles are the result of hard work and many hours spent in the gym. Therefore, the best advice we can give you right now is …

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Do you want to look perfect and have muscles like the most famous bodybuilders? Then you have to work out because nothing will happen by itself or overnight. All these muscles are the result of hard work and many hours spent in the gym. Therefore, the best advice we can give you right now is to start training today. Of course, if you don’t want to go to the gym you can workout at home with the help of various machines that are fairly affordable and will bring you the desired results. Such equipment are ab machines. So, if you are interested, check out the following list and find out which are the top 5 best ab machines of 2022.

  1. Perfect Fitness Crunch Ab Machine

Img source: amazon.com

Although the name of this ab machine seems like something you can eat, it’s not really the case. Of course, unless you love metal. Still, a better idea is to use Crunch by Perfect Fitness to improve your form and overall appearance. At first glance, it may not look too comfortable, but the Crunch actually has a mesh that serves as a back support while working out, while the handles are covered with a cushion.

As for the exercises you can do, Crunch ab machine lets you sit, push, twist and of course crunch. Another very important thing to note is that this ab machine is ideal for beginners and professionals, too. If you like it, you can order it on Amazon for about $28.

  1. Titan Fitness Exercise Bench Ab Machine

Img source: amazon.com

Next product on the list of the best ab machines in 2022 is another multifunctional equipment by Titan Fitness. Their bench ab machine offers you a wide selection of exercises to emphasize your muscles and bring your body to perfection. You can crunch, dip, hyperextension and generally do full body exercises.

As for the design of this ab machine, we have to say it is extremely stable thanks to special feet. Also, you can adjust it to your needs in 5 different heights. Another thing that is extremely convenient is the ease of storage. All you need to do is fold this ab machine and put it where you want. If you like this multifunctional bench, you can find it for about $105.

  1. Total Gym Fitness Dynamic Plank Core & Abdominal Trainer Blast Workout Machine

Img source: ebay.com

If you still want cheaper but still a great ab machine, then this one by Total Gym is ideal for you. First of all, this ab machine is the right home product that will help you sculpt your muscles in the right way. Also, this equipment is in some way very similar to the previous bench ab machine. For example, both can give you full body training and both ab machines are extremely compact when it comes to storage.

Thanks to its simple design, compactness and quality, you will be able to do a quick workout at any time. As for the price, the Total Gym ab machine is available at Walmart for about $70.

  1. Wonder Core Smart Fitness E

Img source: amazon.com

How about full body and cardio training available in one machine? Well, this is exactly what this equipment by Wonder Core can offer. If you wish, you can focus solely on one muscle group to further improve it. In fact, with this ab machine, Wonder Core offered an extremely quality and reliable piece of equipment that is compact and easy to store. In addition, you also get a DVD guide with exercises that can bring you the best results. Lastly, price for all of this is about $85.

  1. Perfect Fitness Ab Carver Pro Roller

Img source: amazon.com

If you are looking for an affordable ab machine that is ideal for core workouts, this one by Perfect Fitness is really perfect. This piece of equipment is extremely comfortable and compact, but above all it will allow you to bring your body to perfection. Also, we have to say that materials used in the production are top quality and very durable. In fact, for about $31, you can purchase of the Perfect Fitness ab machine and get great equipment for intense daily workouts.

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Tips For Choosing a Trampoline https://vermontrepublic.org/tips-for-choosing-a-trampoline/ Tue, 10 Dec 2019 08:00:35 +0000 https://vermontrepublic.org/?p=2301 Trampolines have been around for a very long time, 83 years to be exact, and since their creation, they have provided a constant thrill for children all over the world. The creators, George Nissen and Larry Griswold drew inspiration from trapeze artists and their safety nets and wanted to bring that feeling of thrill when …

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Trampolines have been around for a very long time, 83 years to be exact, and since their creation, they have provided a constant thrill for children all over the world. The creators, George Nissen and Larry Griswold drew inspiration from trapeze artists and their safety nets and wanted to bring that feeling of thrill when bouncing through the air to everyday people. Created in 1936 and built in a garage from scrap metal and tire inner tubes, the ‘bouncing rig’ became a circus act and gained a lot of public interest.

Besides being one of the inventors, Nissen was also a teenage gymnast, hence he performed on the device, earning the name Campeon de Trampolin in Mexico. Trampoline means diving board in Spanish and is where Nissen got the idea for its name.

Today, they can be easily found in many places, one of them being people’s backyards, where children especially enjoy bouncing around on them. However, they can not only be a fun exercise for the kids but for the parents as well since they actually offer quite a few health benefits. So if you have finally decided to get one for your family, here are some things to consider when buying.

  1. The Shape

Img source: trampolinechoice.com

They are available in several shapes with each holding special benefits. They are manufactured round, oval, square, and rectangular. The shape you pick should depend on two factors – the number of jumpers and your preference.

Round – The most popular and usually the most budget-friendly shape, it comes in a variety of sizes and ranges. It provides a lot more surface to bounce on and wherever you start you will usually end up in the middle thanks to the even distribution of springs. 

Rectangular – Usually used by gymnasts and professionals, they will not send you back to the middle because the springs work independently. This means that users need to be more cautious and control where they take off and land, so it is recommended for kids and adults who are keen jumpers. 

Oval – A mix between the two, it provides the best of both round and rectangular devices. They offer a larger jumping area, but also have two distinct bouncing areas at both ends. However, depending on the manufacturer, some of them might lack bounce.

  1. They Type

There is a wide selection when it comes to types which include the standard, mini, kids, bungee, and even water trampolines. Also, you will have to decide whether you would like an indoor or outdoor and spring or springless one. The type and shape will also determine how bouncy these pieces of equipment are, so if extra bounciness is something you really want, trampoline.guides can help you find the world’s bounciest trampoline. 

  1. The Size 

Img source: nbcnews.com

One of the most important things is to buy a device that is appropriate for the user’s age. More often then not, less is more since the overall performance depends on the person’s weight.  For toddlers ones that are 4-5ft and 6-7ft in size are perfect, for kids 8ft or 10ft ones are ideal, while for children and adults 12 or 14ft are the right choice. 

  1. The Weight 

Each equipment’s weight capacity is always listed in the specifications, so make sure you buy one that suits the number of people who would like to use it. Whether you have a small or big family, determine how many of you could potentially be using it at once and pick a type accordingly. 

  1. Available Space 

For indoor spaces, mini or kids ones should work just fine, although if you are planning on a more standard type, always make sure that the ceiling is a few feet higher to avoid any accidents. For the outdoors, the size will, of course, depend on how big your garden is. For example, 4-8ft ones will fit in smaller gardens while 8 to 10ft are great for medium-sized spaces. For large backyards, you can choose all of the previous sizes, but also 12 or 14ft ones. 

  1. Safety 

Img source: earth911.com

Safety is crucial when it comes to using trampolines, so consider all the safety standards before making an investment. It is better to buy one that comes with an enclosure net, but if you really like a model and it does not have one, you can always buy it separately and attach it. 

  1. Construction Material

The materials used to construct these devices should be durable and high-quality. The enclosure entrance shouldn’t just have a zipper but also reinforced stitching to make it more durable. The bottom attachment of your safety net is equally significant since it will prevent anyone from falling out or getting their limbs stuck, so make sure there are no spaces or holes at the bottom of your net.

Safety pads should provide enough cushioning and secure coverage for the springs. Although on a well-built, quality trampoline nobody should often come in contact with them, there is no such thing as being too safe. 

  1. The Surface 

Investing in this equipment is great but only if you have the right surface for it such as grass or soil. Also, you will need to place it on level ground and ensure the area under is always clear to avoid unnecessary injuries. 

  1. Your Budget

Img source: hasinsurance.com

It wouldn’t be completely wrong to say that the price reflects the quality, however, it also doesn’t mean that the cheaper options are always poor quality. Whatever your budget is, you will be able to find one to fit it, just always make sure the construction parts are safe and sturdy for your family to use. 

  1. Longevity

Similarly to the budget, the price of the device usually affects how long it will last. There is also a possibility that cheaper ones might require a bit more maintenance over the years than more expensive ones as the materials that are most commonly replaced include the padding, jumping mat, netting, and more. This might make the less expensive options actually pricier over time.

Conclusion

As much fun as these pieces can be, always stay alert and supervise your children every time they are on a trampoline. Regularly check its condition before using it and make sure that the appropriate amount of people are on it at one time. Other than that, enjoy all the benefits this recreational device has to offer and of course, do not forget to have a great time.

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The Surprising Health Benefits of Axe Throwing https://vermontrepublic.org/the-surprising-health-benefits-of-axe-throwing/ Tue, 26 Nov 2019 14:20:50 +0000 https://vermontrepublic.org/?p=2277 It may seem a little strange: this new, fad sport is generally considered more of a parlor game, more of an extreme party activity than a health trend. People go axe throwing for bachelor parties and birthdays, after all – not to shed a few pounds. And yet, despite its reputation as a trendy party …

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It may seem a little strange: this new, fad sport is generally considered more of a parlor game, more of an extreme party activity than a health trend. People go axe throwing for bachelor parties and birthdays, after all – not to shed a few pounds.

And yet, despite its reputation as a trendy party sport, axe throwing has a surprising range of health benefits. From its purely physical benefits (you are, after all, repeatedly lifting and hurling a weighted object) to its psychological benefits, axe throwing may seem like it’s all just for fun, but in fact, it hides a treasure trove of value.

If you’re curious about giving axe throwing a go, check this out – the page gives clear instructions on how to set up an event. When you book an event, you receive a free training session on throwing an axe, so it’s no issue if you’ve never picked up an axe before, let alone thrown one.

Round up a few of your friends, try something new, and reap the following health benefits of axe throwing.

Axe Throwing is an Effective Stress Reliever

Img Source: gazette.com

For much the same reason that banging on a drum set or punching a punching bag helps you relieve stress, axe throwing chops away at whatever built-up tension you carry. There is something uniquely therapeutic about the entire process of axe throwing: forcefully hurling the axe forward, releasing it, watching it spin through the air, and, finally, seeing it splinter into the wooden target.

To relieve a little tension after a hard week at work, find a few colleagues who are game for axe throwing. Between the sport itself, and the couple beers that accompany it, any stress you accumulated during the week will melt right away.

Effortlessly Exercise Your Core, Shoulders, Lats and Legs

Similar to a few existing cable exercises, the motion of axe throwing, when repeated over the course of a night, work out a number of muscle groups. Primarily, axe throwing works out your core, your shoulders, your latissimus dorsi (or lats for short, the large muscles covering the middle of your back), pecs (the muscles in your chest) and your leg muscles. The best part, though, is that you don’t really notice the work you’re doing – axe throwing is so much fun that you rarely pay attention to its physical effort.

If you make a habit of axe throwing – for instance by joining a league – you’ll continue to work and strengthen those muscles over time.

Having Fun With Friends is Important for Health and Wellbeing

Img Source: heberhatchets.com

Hanging out with friends, trying new things – these are incredibly important to your overall psychological well being. According to Psychology Today, partaking in new activities with friends can help you manage your thoughts and behaviors to optimize for happiness and contentment.

Axe throwing, like bowling or darts, is a communal rec sport. Aside from being fun, physical, skill testing and stress relieving, it’s simply a good way to spend time with others. And, often, that’s one of the healthiest things you can do for yourself.

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