One of Europe’s top fitness operators is looking to muscle its way into the crowded high-value, low-price gym market in the U.S. and Canada

PureGym, a U.K.-based brand and the second-largest fitness operator in Europe, is planning to expand its high-value, low-price (HVLP) fitness franchise within the U.S. and Canada under the Pure Fitness name, touting its flexible 24/7 operating hours and zero-contract membership. 

The PureGym brand has teamed with RCS Real Estate Advisors to bolster its North American presence, looking to scale beyond its current three Pure Fitness locations in the Washington, D.C. metropolitan area.

The gym franchise’s mission is to become one of the largest fitness operators as it seeks qualified franchisees for all U.S. markets, tapping RCS for its expertise in navigating complex commercial real estate matters and experience in site selection and lease negotiation. 

“Pure Fitness is proud to partner with RCS Real Estate Advisors to facilitate our ambitious venture into North America,” said James Hathaway, group international strategy and franchising director at Pure Fitness. He added that the firm’s proven track record in retail real estate strategy aligns perfectly with the brand’s plans for expansion. 

“This collaboration will create a solid growth plan as we expand our presence in the North American market,” Hathaway continued. “With increased awareness around health, well-being and the role fitness plays in a happier and more fulfilling life, we are thrilled to be able to help individuals achieve their fitness goals.”

A potential competitor to the likes of Planet Fitness and Crunch Fitness in America, Pure Fitness offers traditional gym equipment, fixed-resistance and free weights, and instructor-led cardio, sculpt and tone, mind and body, and functional fitness classes. Personal trainers are also available, along with digital classes. 

Since launching in the U.K. in 2008, PureGym has amassed over 1.9 million members across 595 clubs in the U.K., Denmark, Switzerland, U.S., Saudi Arabia and UAE. 

Moe Puri, vice president at RCS Real Estate Advisors, noted that the RCS team is committed to identifying ideal locations and franchising opportunities to drive Pure Fitness forward in the North American market.

“It is our aim to make the Pure Fitness experience readily accessible to new customers, as well as ensure that communities across the U.S. and Canada can benefit from the brand’s holistic ethos,” Puri said.

The post UK’s PureGym Plots North American Expansion as Pure Fitness appeared first on Athletech News.

The “Fitbit & Friends” campaign will reward SoulCycle riders who wear a Fitbit device or Pixel Watch to their local studio

SoulCycle, the indoor cycling studio with a cult-like following, has partnered with Fitbit to offer promotions to riders throughout January and early February in a campaign dubbed “Fitbit and Friends.”

The week of January 22-28, SoulCycle riders can receive two free classes, one for themselves and one for a friend, by wearing a Fitbit device or Pixel Watch to their local studio. The week of January 29 to February 4, those classes can be redeemed at the themed “Soul Surprise presented by Fitbit” classes at all 58 SoulCycle studios in the U.S. By participating in the classes, riders can win a Fitbit Charge 6 device. 

The partnership demonstrates the increasing intersection of in-person workouts and fitness wearables. Long associated with individual workouts, wearables are increasingly being used for group fitness. There remains untapped partnership potential, however, such as bespoke workouts for branded classes on popular wearables.

The promotion comes at a tumultuous time for Fitbit owner Google, whose parent Alphabet recently laid off hundreds of workers as part of cost-cutting measures. Fitbit co-founders James Park and Eric Friedman are leaving as part of the reorganization.

Fitbit’s popularity has been declining in recent years as its mid-range price has failed to lure in enough customers, who are increasingly turning to luxury wearables like the Apple Watch and Whoop. Now that Google owns Fitbit, many believe the tech giant’s removing of features, such as Fitbit Challenges and Groups, are steps towards the product’s eventual discontinuation. However, the SoulCycle tie-up is one of the largest recent partnerships for Fitbit, demonstrating that Google may still have big plans for the health and fitness wearable.

The Equinox-owned SoulCycle, meanwhile, has also faced financial difficulties in recent years, largely due to post-pandemic changes in consumer fitness preferences. In 2022, SoulCycle shuttered around 20 of its studios. The cycling company has looked to leverage partnerships to reach new audiences. For example, in late 2022, SoulCycle partnered with ClassPass to make its cycling classes available on the booking platform. 

The post SoulCycle, Fitbit Partner To Offer Free Classes, Wearables appeared first on Athletech News.

You know what to do during your workout. You know your reps, sets, and the percentage of your one-rep max that you’re trying to crush. But lingering questions of what to eat after a workout may well linger in your mind (especially as hunger approaches).

Here, you’ll get the skinny — and the bulked — on what to eat, how to figure out your macros, and overall the best post-workout food habits for your goals and preferences.

Credit: ME Image / Shutterstock

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Why You Should Eat After a Workout

When you go all out in a training session, your body burns through glycogen stores, loses fluids, and tears up your muscle tissue. Don’t worry — that’s a good thing. Eating the right foods after training helps repair this (good) damage.

And to stop the panic before it starts — no, you don’t have to scarf down a set amount of protein immediately after your workout or all your sweat was for naught. Yes, there are still persist claims that you need to eat within 30 minutes before your “anabolic window” closes. 

Nowadays, science shows the window may last up to 24 hours, though the benefits can decrease as you get further away. (1)(2) Sure enough, one review suggests shifting the language from “post-workout anabolic window” to a “garage door of opportunity.” (3)

What you eat throughout the day may be more important than what you eat immediately after training. Still, eating within a few hours after your workout is important — let’s break down the reasons why.

Refills Glycogen Stores

One of the top reasons you need to eat after a workout is to refill your glycogen stores. Your body uses glycogen as a big energy source during high-intensity exercise. While it’s often associated with endurance training, you also use glycogen during resistance training. (1)

You’ll need to keep up your supply of glycogen to help sustain levels of ATP (adenosine triphosphate), which your body uses as energy for short-duration, high-intensity exercises like a set of heavy front squats or sprinting. (1)

Credit: baranq/ Shutterstock

[Read More: The Best Foods for Energy Before, During, and After Your Workouts]

Bodybuilders who do high-volume training — multiple exercises, reps, and sets for the same muscle groups — use a ton of muscle glycogen and will need some refueling. Consuming carbohydrates within two hours of endurance or resistance training is thought to help refill your glycogen stores, assuring you’ll have energy for your next workout. (1)(3)

According to the International Society of Sports Nutrition (ISSN), including carbs in your post-workout nutrition on their own or with protein helps replenish muscle glycogen stores and heals muscle damage. (4)

Helps Repair Muscle

Post-workout muscle recovery starts with what you eat after training. During an intense workout, you break down your muscle fibers. Post-workout nutrition helps repair damaged muscle tissue and start muscle recovery. 

After endurance and strength training, protein repairs muscle tissue and damaged cells while initiating hormonal and metabolic activity. (5)

The ISSN notes that carbs and protein together (but protein a bit more) contribute to repairing muscle tissue, decreasing muscle damage, improving post-workout recovery, and rebalancing hormones. (4)

Credit: MBLifestyle / Shutterstock

[Read More: The Best Supplement Stacks For Bodybuilders, Vegans, and More]

Some types of protein, like whey, can also help reduce inflammation, potentially decreasing muscle soreness. Whey protein is rich in all essential amino acids and is high in cysteine. Cysteine stimulates glutathione production. Glutathione is an antioxidant that can help fight inflammation and temporary oxidative stress caused by exercise, boosting immune function during recovery. (2)(6)

Helps Build Muscle

When you’re looking to build muscle, hitting your overall caloric and protein intake matters more than timing, but post-workout nutrition is a great spot to make gains. (4)

When paired with resistance training, protein is well-known to help build muscle by regenerating muscle fibers and stimulating muscle protein synthesis (MPS). For muscle growth, your body needs all 20 amino acids (11 non-essential and nine non-essential) present in high-quality, complete protein sources. (7)

[Read More: The Best Supplements for Muscle Growth (Tested)]

The ISSN states that getting your essential amino acids in with 20 to 40 grams of high-quality protein helps stimulate MPS. Consuming it within two hours of training may stimulate higher rates of MPS, but it doesn’t make the biggest difference in the world. (4) 

Outside the post-workout window, consuming 20 to 40 grams of protein every three to four hours throughout the day also helps MPS and leads to hypertrophy (muscle growth) when you’re following a resistance training program. (4) 

Replenishes Your Fluids

Refueling with food is part of post-workout nutrition, but you also need to rehydrate. When you exercise, you lose water, salt, and electrolytes. It’s essential to keep your hydration levels high before, during, and after an intense workout. 

According to the American College of Sports Medicine (ACSM), giving a one-size-fits-all recommendation for fluid intake is difficult. It depends on the climate, how much the person sweats, the level of intensity, and the duration of the workout. But, they note the importance of rehydrating with electrolytes, not just water. (8)

What to Eat After a Workout

Now that you know why to eat after a workout, let’s get into the what. You want to aim for a balance of macronutrients — protein, carbs, and fat. Depending on your goal and type of training, you may want to play with your macros, but we’ll get into that next. 

Here are a few ideas for building the perfect post-workout shake, snack, or meal. 

Plenty of Fluids

First, don’t forget your fluids. 

For intense workouts lasting over 70 minutes, the ISSN suggests rehydrating with water mixed with carbohydrates and electrolytes. You can get a pre-made sports drink, coconut water, or make your own by mixing water with salt. (4)(9)

[Read More: The Best Greens Powder, RDN Approved]

If you’re having a post-workout snack or meal with fruits and veggies, you can choose options with a high water content, like cucumbers and watermelon, to get extra hydration.

Post-Workout Protein Shake Ideas

Protein shakes are a quick way to refuel after a workout. You can use a few ingredients for a post-workout snack or add more if you want a meal-replacement shake.

If you’re using supplements, opt for a high-quality, complete protein, like whey protein powder. High-quality, complete protein sources contain all the essential amino acids your body needs to build muscle and recover. For vegan athletes, soy protein powder has comparable benefits to whey.

Credit: Anton Vierietin / Shutterstock

[Read More: Protein Vs. BCAA Supplements — Which to Take and When?]

Here are some protein shake recipes that give you protein, carbs, and fat:

Protein powder, frozen fruit, peanut butter or nut butter, chocolate milk or non-dairy milk

Protein powder, frozen fruit, oats, chia seeds, chocolate milk or non-dairy milk

Protein powder, frozen veggies, avocado, non-dairy milk

Protein powder, frozen veggies, hemp seeds, ginger, turmeric, non-dairy milk

If you want to skip the supplements, use a whole-food protein source like cottage cheese or Greek yogurt instead of protein powder in the above recipes.

Post-Workout Snack Ideas

Depending on what time of day you train, you may want to have more of a post-workout snack than a full meal. For building muscle, aim to get 20 to 40 grams of protein in your snack, so you may need to play around with these.

Cottage cheese or Greek yogurt, fruit, peanut butter or nut butter, granola

Hard-boiled eggs, deli meats, veggies, and hummus

Quinoa or oats with edamame

Whole grain toast with nut butter, cottage cheese, or low-fat cheese

Post-Workout Meal Ideas

Whether it’s breakfast, lunch, or dinner, you can build a balanced meal packed with protein, carbs, and fats to help you refuel after your workout. 

Here are some high-protein foods to choose from when building your post-workout meal:

Chicken or turkey breast

Ground beef or turkey

Salmon

Eggs

Plant-based: tofu or tempeh

Choose your favorites and plug them into the following ideas:

Post-Workout Bowl: Protein source + brown rice, quinoa, or sweet potatoes + veggies + hummus

Post-Workout Plant-Based Bowl: Tofu or tempeh + edamame + quinoa + sweet potatoes + veggies + hummus

Post-Workout Breakfast: Eggs + turkey bacon + low-fat cheese or avocado + whole grain toast or sweet potatoes

Post-Workout Plant-Based Breakfast: Tofu or tempeh scramble + avocado + whole grain toast or sweet potatoes

Macros Explained

You hear a lot about macronutrients — or macros — in the gym, but what are they? Protein, carbohydrates, and fats are the three sources of energy — or calories — in your food. Other vitamins and minerals in your food are micronutrients. (10)

Research generally focuses on protein and carbs for post-workout nutrition.

Protein

Protein is made up of amino acids, known as building blocks. Protein is the most important macronutrient for building muscle and losing body fat since it helps increase satiety and retain muscle mass. (11)

[Read More: The Best Healthy Fast Food Options at the Most Popular U.S. Chains]

If you mainly do endurance exercise, you may need less protein than someone who does more strength training. The ISSN suggests aiming for a range of 1.4 to 2.0 grams of protein per kilogram of body weight per day. Endurance athletes can aim for the lower end, while strength athletes should go higher. (2)

As mentioned, the ISSN suggests getting 20 to 40 grams of a high-quality protein source within two hours of training for muscle recovery and growth. (2)

Carbohydrates

Carbohydrates are a major source of energy for exercise. Carbs get converted to glycogen, which is why you need them post-exercise to refill your glycogen stores. Endurance athletes tend to need an even higher carbohydrate intake than strength athletes. 

When it comes to timing for refueling with carbohydrates, it’s more important for athletes who need a quick recovery if they are training again later that day. The ISSN defines a high-carb diet for endurance athletes as eight to 12 grams of carbohydrates per kilogram of body weight per day. (4)

If you need to recover within four hours for another session, they recommend 1.2 grams of carbs per kilogram of body weight per hour until your next workout. (4)

Credit: Josep Suria / Shutterstock

[Read More: The Best CBD Supplements for Muscle Recovery, Sleep, and More]

The ISSN states that when you’re doing moderate to high-intensity endurance training for more than 60 to 90 minutes, you burn through more stored glycogen, and rapid refueling can help with recovery. (4)

According to a 2022 systematic review, strength athletes may want to consume 15 grams of carbohydrates and 0.3 grams of protein per kilogram of body weight within three hours of training to refill their glycogen stores. The review notes that if you’re doing more than 11 sets per muscle group or are planning to train again later that day, you can aim for 1.2 grams of carbs per kilogram of body weight per hour. (12)

Fats

While fats are important to your overall diet, the ISSN states there isn’t much research on how they affect post-workout nutrition. There doesn’t seem to be a window of time that you need to consume them. (4)

Still, having fat as part of your post-workout snack, meal, or shake can help you feel satisfied and contribute to your overall daily macro intake.

How to Calculate Your Macros

People prefer different macro percentages based on their training style and fitness goals. Figuring this out first can help you when you plan your post-workout nutrition.

To take some of the guesswork out of it, you can use some of BarBend’s calculators.

If you have a specific body composition goal, BarBend’s calorie calculator may be helpful. If you have a history of disordered eating or just want to avoid counting calories, check out how to use portion control instead.

Next, you’ll want a personalized protein intake goal. 

Finally, it’s time to calculate your macros. Put your stats and goals into our calculator to get a customized percentage.

Your Takeaways

Your overall intake of calories and macronutrients matters more than adhering to a specific window around your exercise sessions. 

Still, research shows that getting good quality protein, carbs, and fat within two to three hours of your training session can refill your glycogen stores, rehydrate your fluids, help repair muscle tissue, and help build muscle.

After a session, you can do a protein shake, snack, or meal. Aiming for 20 to 40 grams of protein is helpful. 

You can go with higher or lower carbs, depending on if your workout was more focused on endurance or strength training. 

FAQs

Got some more questions on what to eat?

References

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5. 

Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). 

Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948. 

Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. 

Kreider RB, Campbell B. Protein for exercise and recovery. Phys Sportsmed. 2009 Jun;37(2):13-21.

Marshall K. Therapeutic applications of whey protein. Altern Med Rev. 2004 Jun;9(2):136-56. 

Camera DM. Evaluating the Effects of Increased Protein Intake on Muscle Strength, Hypertrophy and Power Adaptations with Concurrent Training: A Narrative Review. Sports Med. 2022 Mar;52(3):441-461. 

American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007 Feb;39(2):377-90. 

Douglas S Kalman, Samantha Feldman, Diane R Krieger & Richard J Bloomer (2012) Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men, Journal of the International Society of Sports Nutrition, 9:1.

Carreiro AL, Dhillon J, Gordon S, Higgins KA, Jacobs AG, McArthur BM, Redan BW, Rivera RL, Schmidt LR, Mattes RD. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016 Jul 17;36:73-103. 

Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. 

Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022 Feb 18;14(4):856. 

Featured Image: ME Image / Shutterstock

The post What to Eat After a Workout — How to Find the Right Refueling Sources appeared first on BarBend.

Boost your athletic performance with box jumps, a potent plyometric tool.

This guide unravels the secrets to mastering this high-energy exercise, from perfecting your technique to maximizing strength and agility gains.

Uncover how tweaking box heights can tailor the challenge to your fitness level and explore variations that keep your routine fresh and effective.

Understanding Box Jumps

When I think about effective exercises for increasing power and improving athletic performance, box jumps immediately come to mind. They are a popular plyometric exercise, an integral component of my plyometric training sessions. Practicing box jumps means engaging in a high-intensity movement that requires me to explosively jump onto a raised platform, known as a box.

There’s a reason why plyo jumps are used by strength athletes.

Benefits of Box Jumps:

Enhanced Athletic Performance: By incorporating box jumps into my fitness routine, I stimulate my fast-twitch muscle fibers. This helps in sports and activities that require bursts of power.

Increased Explosive Strength: The dynamic nature of the movement increases my leg muscle power, which is crucial for sprinting, jumping, and lifting.

Versatility: I can alter the intensity by changing the height of the box, making box jumps suitable for various fitness levels.

ComponentDescriptionExercise TypePlyometricPrimary FocusLeg power, athletic performanceEquipmentBox or raised platformDifficultyAdaptable based on box height

I find box jumps to be essential in my training because they contribute to a well-rounded exercise regimen. They are challenging yet modifiable, and they can bolster my overall fitness and physical health. As always, I perform box jumps with proper technique to minimize the risk of injury and to maximize the benefits of this compound plyometric exercise.

Box Jump Technique

In this section, I’ll guide you through the essentials of the box jump technique, focusing on the squat position, executing a powerful vertical jump, and mastering landing and rebounding effectively.

The Squat Position

To start a box jump, I firmly position my feet shoulder-width apart. I ensure my squat is deep enough to create potential energy for the jump. It’s crucial that my weight is on my heels and my chest remains up. As I squat, I swing my arms back to increase momentum.

The Vertical Jump

Subsequently, my arms thrust forward and upward as I explode in a vertical jump from the squat. During this phase, keeping my eyes on the box helps me maintain balance and focus. I concentrate on using the power generated from my legs and glutes to maximize my jump height.

Landing and Rebounding

Upon landing, I aim to have my feet flat on the box, absorbing the impact with my muscles rather than my joints. This soft landing is integral to prevent injury. For consecutive jumps or rebounding, I quickly jump back down, returning to the squat to complete the cycle, maintaining a rhythm that leverages my natural elasticity and muscle memory.

Optimizing Performance

In my training routines, I focus on enhancing performance by concentrating on explosiveness, speed, and power—three pillars that elevate athletic capability. This involves a regimented approach to plyometric exercises, ensuring each movement contributes to explosive strength necessary for peak performance.

Improving Explosiveness

To improve explosiveness, I incorporate movements that require rapid force development. Box jumps are a prime example, as they demand a quick, forceful contraction of the muscles. I focus on the pre-stretch or countermovement phase just before the jump, which can significantly impact the force produced. For instance, squatting down before jumping maximizes the use of the stretch-shortening cycle, a pivotal component of explosive movement.

Training for Speed and Power

My training sessions are not just about increasing power but also speed. Combining exercises like high-intensity interval training (HIIT) with plyometrics can enhance both qualities. I perform box jumps with varied intensity and volume—adjusting the box height or adding weights—to continuously challenge my leg muscles and central nervous system. Short bouts of intense box jumps are paired with adequate rest to prevent fatigue and maintain quality of movement.

Plyometric Exercise Variations

A variety of plyometric exercises are essential for all-round explosive power. I rotate through exercises such as squat jumps, depth jumps, and split squat jumps. Each variation targets different muscle groups and movement patterns, which is key to comprehensive plyometric training. Integrating exercises that mimic sport-specific movements allows for better transfer to athletic performance. I ensure that form and technique remain a top priority to avoid injury and get the most out of each session.

63 inches box jump (World Record)

Muscular Engagement and Mechanics

In my experience with exercise physiology, box jumps are a dynamic plyometric movement that engage multiple muscle groups and demand proper mechanics for effectiveness and safety.

Primary Muscles Worked

Box jumps primarily target the lower body muscles including the glutes, hamstrings, and quadriceps. During the explosive upward phase of the jump, my quadriceps power the extension of the knees, while my glutes and hamstrings generate the hip extension necessary for the lift off. The eccentric portion, which involves landing back on the ground or on the box, further engages these muscle groups as they work to absorb the impact.

The Role of Core Stability

During box jumps, my core muscles play a crucial role in maintaining stability. A strong core is vital as it helps to control my body’s positioning throughout the jump and landing. Core engagement prevents excessive forward or lateral movement, thereby reducing the risk of injury and improving coordination. My core muscles act as stabilizers that allow for a safer and more controlled landing.

Box Jump Mechanics Explained

To perform a box jump efficiently, I must focus on the mechanics of the movement. The sequence starts with a squatting motion to load the muscles, followed by a rapid extension of my legs and hips to propel myself upwards. The coordinated effort of my quads, glutes, and hamstrings is pivotal here. When landing, whether on the box or back on the ground, proper landing mechanics involve a soft bend in the knees to absorb the impact and to prepare for subsequent jumps or movements. Proper coordination is essential to maintain momentum and to prevent strain on any single muscle group, ensuring a fluid and effective exercise.

Workout Structuring

Creating an effective plyometric workout involving box jumps requires careful consideration of the exercise structure to optimize performance and safety. I’ll guide you through the process of developing a routine tailored to your fitness objectives, covering how to design your training and determine the appropriate number of sets, reps, and rest periods.

Designing Your Plyo Box Routine

When structuring my plyometric box routine, I focus on quality and proper execution over quantity. Plyometric exercises should be integrated into the workout program based on goals and current fitness levels. A session may begin with a thorough warm-up, followed by complex movements like box jumps, and conclude with less intense exercises. It’s crucial to incorporate box jumps into the workout in a way that allows for full recovery between sessions to prevent overuse injuries. To achieve speed and quickness improvements, the routine should balance demanding exercises with lower impact activities.

Sets, Reps, and Rest Periods

For sets and reps, a starting point for beginners might be 2 to 3 sets of 6 to 8 reps with full recovery. As my proficiency with the exercise increases, I may increase the volume gradually, but typically no more than 40 jumps in a single workout to prevent fatigue and maintain form. It’s important to emphasize adequate rest periods, usually between 1 to 3 minutes, to allow for full creatine phosphate recovery. Rest periods can be adjusted if I am training for different outcomes, such as endurance or power, while carefully monitoring my body’s response to the workload.

Equipment and Setting

When I approach box jumps as part of my fitness routine, I ensure my equipment and environment are primed to support effective and safe workouts. Choosing the right box height and setting up the training area are pivotal elements to consider.

Choosing the Right Box Height

Selecting an appropriate plyo box height is crucial—I aim for one that challenges me without compromising technique. For beginners, research suggests starting with a lower box to focus on form. As confidence and skill increase, the box height can be increased incrementally. For instance, using two boxes, one at 24 inches for more advanced jumps and another at 8 inches for beginners, can cater to different skill levels and exercises within the same training session.

Setting Up Your Training Area

Safety is my top priority, so I arrange my training area with plenty of space and on flat, non-slip surfaces. This minimizes the risk of injury and allows ample room for a full range of motion. Weight and additional equipment are organized to avoid clutter. The environment where I train is kept free of distractions, ensuring focus and efficiency during each jump set.

Progression and Variability

Mastering box jumps requires understanding the importance of a structured progression plan and the role of exercise variability. I’ll walk you through how to smartly progress from beginner to more advanced levels and introduce variations that can enhance your training and prevent plateauing.

Box Jump Progressions for Beginners to Advanced

Starting with Box Jump Progressions for Beginners, I recommend initiating training with lower heights to focus on form and safety. The progression begins with simple movements like squat jumps to develop power. After mastering the squat jump, one progresses to step-ups, which help to build unilateral strength and stability—essential qualities for safe and effective box jumps.

Once comfortable, beginners can move on to a basic box jump, emphasizing the importance of landing softly with knees slightly bent. Intermediate progressions might include the seated box jump, which starts from a seated position, forcing the engagement of key muscle groups without the aid of momentum. Experienced individuals can further challenge themselves with depth jumps, where one steps off a box and immediately jumps vertically upon landing, promoting reactive power and speed.

Beginner: Squat Jumps → Step-Ups → Low-Height Box Jumps

Intermediate: Seated Box Jumps → Moderate-Height Box Jumps

Advanced: Depth Jumps → High-Box Jumps

Incorporating Variations and Alternatives

I believe Variations and Alternatives can significantly enhance the standard box jump training routine. Adding variability not only combats the monotony of repetition but also recruits different muscle groups and stimulates adaptation. One variation, lateral box jumps, involves jumping sideways onto the box, which improves lateral movement and agility. Integrating alternative plyometric exercises, like depth jumps, can also prove highly beneficial for developing explosive power in ways that standard box jumps may not.

Another alternative to consider is the alternating step-up, which can improve coordination and serve as a precursor to more complex movements. For those seeking low-impact options, a step-up proves to be a safer variation that still strengthens the same muscle groups required for box jumps.

Lateral Movements: Lateral Box Jumps

Power Development: Depth Jumps

Low Impact: Alternating Step-Ups, Step-Ups

Preparation and Safety

When I approach box jumps, my primary focus is on the proper form and warm-up techniques. These two elements ensure my safety and minimize the risk of injury during the exercise.

Proper Form for Injury Prevention

Positioning: Before I initiate a box jump, I make certain that I’m standing a comfortable distance from the box, allowing enough space to perform a pre-jump. My feet are positioned shoulder-width apart to provide balance and stability.

Jump Execution: I perform a slight knee bend followed by a quick extension of my legs and hips to propel myself upwards. Ensuring proper alignment of my knees and ankles is crucial—they should be pointing straight ahead, not inward or outward.

Landing: I aim for a soft landing on the box with my knees slightly bent to absorb the impact. This technique not only helps in reducing the risk of injury but also prepares me for a stable and controlled descent back to the starting position.

Ideal Warm Up Techniques

Dynamic Stretching: I engage in dynamic stretching to boost my hip mobility and overall flexibility before undertaking box jumps. Movements such as leg swings and walking lunges serve as excellent preparatory exercises.

Light Cardio: A short bout of light cardio such as jumping jacks or a brisk walk gets my heart rate up and muscles warm. This preps my body for the explosive movements involved in box jumps.

Practice Jumps: Before going for the actual box height, I perform a few low-impact jumps or step-ups to prime my nervous system. This prepares my body for the pattern of movement required in box jumps, enhancing both my performance and safety.

Common Mistakes and How to Avoid Them

When I perform box jumps, I’ve noticed several common mistakes among beginners and even experienced athletes. A typical error is improper landing technique, which elevates the risk of injury. To prevent this, I make sure to land with my feet flat and knees slightly bent to absorb the impact.

Moreover, I avoid jumping down from the box, as this can lead to unnecessary stress on the joints. Instead, I step down one foot at a time, maintaining control and minimizing injury risk.

Another frequent mistake is using a box that’s too high which can lead to falling. I recommend starting with a lower height and gradually increasing it as your confidence and abilities improve.

Here’s a quick rundown of mistakes and how to sidestep them:

Inadequate warm-up: Always begin with dynamic stretches to prepare your muscles.

Incorrect foot placement: Jump with your feet shoulder-width apart, and land softly.

Overextending the knees: Keep your knees over your toes when landing to avoid strain.

Losing focus: Stay concentrated on the box to prevent missteps or falls.

Maintaining proper form is vital for executing box jumps safely. If I’m unsure about my technique, I’ll consult a fitness professional to ensure that I’m performing the exercise correctly. By being mindful of these common box jump mistakes and consistently practicing proper form, I reduce my risk of injury and make the most out of this potent plyometric exercise.

References

https://www.jsams.org/article/S1440-2440(09)00187-X/fulltext

Unlock the potential of your upper body workouts with this essential guide to chest, shoulder, and tricep training.

Learn how these key muscle groups work together to enhance strength and aesthetics, and discover the optimal ways to train them for maximum impact.

From the innovative 6-12-25 method to advanced workout routines, this article is packed with strategies and training routines to up your upper body game.

Understanding the Muscle Groups: The Chest, Shoulder, and Tricep Trio

Muscles don’t work in isolation, especially when it comes to the upper body. The chest, shoulders, and triceps are more than just individual muscles; they’re a power trio that synergizes to bring about strength, balance, and aesthetics. Here’s a breakdown:

Chest (Pectorals): Primarily involved in pushing movements, the chest muscles, comprising the pectoralis major and minor, are pivotal in exercises like bench presses and push-ups. These muscles not only add mass and definition but are crucial for functional upper body strength.

Shoulders (Deltoids): These are made up of three distinct parts – the anterior, medial, and posterior deltoids. A well-rounded shoulder workout targets all three, ensuring balanced development. Strong shoulders contribute to everything from lifting overhead to perfecting your posture.

Triceps: Often overshadowed by the biceps, the triceps actually make up a larger portion of the arm. They play a critical role in any pushing motion and are essential for the full extension of the elbow. Toned triceps contribute to a well-defined arm and assist in heavier compound lifts.

Why Target Chest, Shoulder, and Tricep Together?

Chest, shoulder, and tricep workouts are a classic combination, often hailed as the ‘push’ muscles in many training splits. Let’s delve into why these three musketeers often share the spotlight in a workout session and what you should consider when training them together.

Pros of this Triplet Workout

Efficiency in Training: Working on chest, shoulder, and tricep together streamlines your workout. Since these muscles are naturally synergistic, targeting them in one session can lead to more effective, time-efficient training.

Improved Muscle Coordination: This combination enhances neuromuscular coordination. When you bench press, for example, not only is your chest engaged, but your triceps and shoulders are also recruited. Training them together mimics natural movement patterns, promoting functional fitness.

Greater Overload Potential: By focusing on interconnected muscle groups, you can load more weight and create greater overload, which is key for muscle growth. It’s about working smarter, not just harder.

Balanced Upper Body Strength: This trio contributes to a well-rounded upper body strength. Consistently training these muscles together ensures balanced development, reducing the risk of muscle imbalances and injuries.

Cons to Consider

Risk of Overtraining: Given their active role in various exercises, there’s a risk of overtraining these muscles, particularly for beginners or those with high training frequencies. It’s crucial to monitor your body’s response and give ample recovery time.

Dominance of Stronger Muscle Groups: Sometimes, the stronger muscle group can overshadow the weaker ones. For instance, if your chest is more robust than your triceps, it might dominate exercises meant to target triceps more.

Potential for Imbalanced Development: If not programmed correctly, focusing too much on these muscles can lead to neglect of other vital muscle groups, like the back and legs, leading to postural issues and imbalances.

Increased Demand on Joint Health: Exercises that work these three muscle groups often put significant stress on the shoulder joint. Proper form and technique become non-negotiable to avoid injuries.

Different Ways to Approach this Triplet

6-12-25: A Powerhouse Workout Structure

In the world of muscle hypertrophy, the 6-12-25 method is a game-changer. Here’s how it works:

First Set – 6 Reps: Start with a heavy weight that challenges you at six reps. This set primarily targets strength and fast-twitch muscle fibers.

Second Set – 12 Reps: Reduce the weight and double the reps. This middle ground enhances both hypertrophy and muscular endurance.

Third Set – 25 Reps: Finally, with a lighter weight, aim for 25 reps. This endurance set pumps the muscles, boosts metabolic stress, and encourages growth.

This method not only challenges the muscles at various intensity levels but also keeps the workout engaging and dynamic.

Giant Sets and Tri-Sets: Maximizing Hypertrophy

For those looking to up the ante in muscle building:

Giant Sets: Involve 4 or more exercises performed back to back with minimal rest. They’re brutal but effective for muscle fatigue and growth, especially when short on time.

Tri-Sets: Similar to supersets but with three exercises. These can be tailored to target one specific muscle group (like the chest, shoulders, or triceps) or can mix up muscle groups for a more comprehensive upper-body workout.

Which Exercise Should You Target First?

One study by Spineti et al. (2014) examined the effects and interaction of exercise order and periodized resistance training on maximum strength and muscle thickness. They found that greater strength and muscle thickness increases were observed for the muscle groups trained at the beginning of the sessions, suggesting that starting with larger muscle groups might be more effective for maximizing strength gains.

Another study by Schoenfeld et al. (2015) investigated the influence of resistance training frequency on muscular adaptations in well-trained men. They found that training muscle groups more frequently (three times per week) led to superior hypertrophic outcomes compared to once a week, indicating that frequency, rather than just exercise order, plays a critical role in muscle development.

Beginner Chest, Shoulder, and Tricep Workout

Chest Exercises:

Push-Ups: Begin with 3 sets of 10 reps. Keep your body straight and lower yourself until your chest almost touches the floor, then push back up.

Dumbbell Bench Press: Lie on a flat bench with a dumbbell in each hand. Press upwards for 3 sets of 12 reps, ensuring your arms go straight at the top.

Shoulder Exercises:

Seated Dumbbell Press: Sit with a dumbbell in each hand at shoulder height. Press upwards for 3 sets of 10 reps, keeping your back straight.

Lateral Raises: Stand with dumbbells at your sides. Raise your arms to the side until they are parallel to the floor, then lower. Perform 3 sets of 12 reps.

Tricep Exercises:

Tricep Dips: Use parallel bars or a sturdy bench. Lower your body by bending your elbows, then push back up. Aim for 3 sets of 10 reps.

Overhead Dumbbell Extension: Hold a dumbbell with both hands behind your head. Extend your arms up, then return to the start position. Do 3 sets of 12 reps.

Intermediate Chest, Shoulder, and Tricep Workout

Chest Exercises:

Incline Dumbbell Press: Incline the bench to 30 degrees. Perform the press with dumbbells for 3 sets of 10 reps.

Cable Flyes: Stand between two cable stations, arms extended. Bring your hands together in front of you, then return to the start. Execute 3 sets of 12 reps.

Shoulder Exercises:

Arnold Press: Start with dumbbells in front of you at chest level, palms facing your body. As you press up, rotate your hands so palms face forward at the top. Complete 3 sets of 10 reps.

Front Raises: Hold dumbbells in front of your thighs. Raise them straight in front of you up to eye level, then lower. Aim for 3 sets of 12 reps.

Tricep Exercises:

Skull Crushers: Lie on a bench with a barbell. Lower it towards your forehead, then extend arms back up. Perform 3 sets of 10 reps.

Rope Tricep Pushdown: Attach a rope to a high pulley. Push the rope down by extending your arms and flexing your triceps. Do 3 sets of 12 reps.

Advanced Chest, Shoulder, and Tricep Workout

Chest Exercises:

Decline Barbell Bench Press: On a decline bench, press a barbell upwards in a controlled motion for 4 sets of 8 reps.

Chest Dips: Use parallel bars, leaning forward to focus on the chest. Dip down and push up for 4 sets of 8 reps.

Shoulder Exercises:

Barbell Overhead Press: Stand and press a barbell above your head, then lower it back to shoulder height. Complete 4 sets of 8 reps.

Reverse Pec Deck Fly: Set the machine to work your rear delts. Keep your back straight and pull the handles apart. Aim for 4 sets of 10 reps.

Tricep Exercises:

Close-Grip Bench Press: Use a narrower grip on the barbell and focus on using your triceps to press. Do 4 sets of 8 reps.

Diamond Push-Ups: Place your hands close together under your chest, forming a diamond shape with your fingers. Perform the push-up for 4 sets of 10 reps.

Dumbbell Chest, Shoulder, and Tricep Workouts

Chest Exercises with Dumbbells

Flat Bench Dumbbell Press: Lie on a bench with a dumbbell in each hand. Press the weights above your chest, then lower them back down. Aim for 3 sets of 10-12 reps.

Dumbbell Flyes: Still on the bench, hold dumbbells directly above your chest with a slight bend in your elbows. Lower the weights out to the sides, then bring them back up. Complete 3 sets of 10-12 reps.

Shoulder Sculpting with Dumbbells

Seated Dumbbell Shoulder Press: Sit upright with a dumbbell in each hand at shoulder height. Press the weights above your head, then lower them back to the start position. Go for 3 sets of 10-12 reps.

Standing Dumbbell Lateral Raises: Stand with dumbbells at your sides. Lift the weights out to the sides until they are at shoulder level, then lower them back down. Perform 3 sets of 12-15 reps.

Tricep Toning with Dumbbells

Dumbbell Skull Crushers: Lie on a bench, holding dumbbells directly above your shoulders. Bend your elbows to lower the weights beside your head, then extend your arms back up. Target 3 sets of 10-12 reps.

Dumbbell Tricep Kickbacks: Lean forward with a dumbbell in each hand. Keep your elbows close to your body and extend your arms back, focusing on contracting the triceps. Do 3 sets of 12-15 reps.

Bodyweight Chest, Shoulder, and Tricep Workouts

Chest Exercises

Muscle Engagement with Bodyweight

Classic Push-Ups: An all-time favorite for chest development. Start in a plank position, hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up. Aim for 4 sets of 15-20 reps.

Wide Grip Push-Ups: Similar to classic push-ups but with hands set wider than shoulder-width. This variation places more emphasis on the chest. Perform 4 sets of 12-15 reps.

Diamond Push-Ups: Place your hands close together under your chest, forming a diamond shape with your fingers. This not only works the chest but also hits the triceps hard. Try 3 sets of 10 reps.

Shoulder Exercises

Pike Push-Ups: Start in a downward dog position and lower your head towards the ground, then push back up. It’s an effective move for targeting the shoulders. Complete 3 sets of 10-12 reps.

Handstand Push-Ups (Wall Assisted): For the advanced, kick up into a handstand against a wall. Lower your head to the ground, then push back up. It’s a powerhouse move for shoulders. Perform 3 sets of 6-8 reps.

Bear Crawl: A dynamic movement that not only targets the shoulders but also enhances overall body coordination. Crawl forward on hands and feet for 30 seconds. Do 3 sets.

Tricep Exercises

Bench Dips: Using a sturdy bench or chair, perform dips to target your triceps. Lower your body by bending your elbows, then push back up. Aim for 4 sets of 15 reps.

Triangle Push-Ups: Another effective tricep toner. Form a triangle with your hands and perform push-ups. Execute 3 sets of 12 reps.

Bodyweight Tricep Extensions: Use a low bar or a sturdy table. Position yourself under the bar, grab it with both hands, and lower your head under the bar by bending your elbows. Extend your arms to lift back up. Go for 3 sets of 10 reps.

Best Exercises for Chest, Shoulder and Tricep Days

Chest Exercises

Barbell Chest Press

Lie back on a flat bench, grip the barbell with hands slightly wider than shoulder-width.

Lower the barbell to your mid-chest, keeping elbows at a 45-degree angle.

Push the barbell up, extending your arms fully without locking elbows.

Dumbbell Incline Press

Set the bench to a 30-45 degree incline. Hold a dumbbell in each hand at shoulder level.

Press the dumbbells up until your arms are fully extended.

Slowly lower them back down to the starting position.

Push-Ups and Variations

Start in a plank position, hands slightly wider than shoulders.

Lower your body until your chest nearly touches the ground.

Push yourself back up, maintaining a straight body line. Experiment with hand positions for variations.

Chest Flyes (Dumbbell, Cable)

For dumbbells, lie on a flat bench, dumbbells above chest, slight bend in elbows.

Slowly open arms wide, maintaining the bend in your elbows.

Bring the dumbbells back together above your chest. For cables, replicate this movement standing, using the cable machine.

Shoulder Exercises

Standing and Seated Dumbbell Lateral Raise

Hold a dumbbell in each hand, palms facing inward.

Lift arms out to the sides until they’re parallel to the floor, slight bend in elbows.

Lower back down with control.

Seated Dumbbell Front Raise

Sit on a bench, dumbbells in front of thighs, palms facing thighs.

Raise one dumbbell in front of you to eye level, arm straight.

Lower it back down and repeat with the other arm.

Military Press

Sit or stand with dumbbells at shoulder height, palms facing forward.

Press the dumbbells overhead until arms are extended.

Lower them back to the starting position.

Arnold Press and Variations

Start with dumbbells in front of shoulders, palms facing body.

As you press the dumbbells overhead, rotate your palms to face forward.

Reverse the motion while lowering the dumbbells back to the starting position.

Lateral Raise and Front Raise Techniques

For lateral raises, lift dumbbells out to your sides; for front raises, lift them in front of you.

Keep movements controlled, focusing on shoulder muscle contraction.

Triceps Exercises

Body-weight Dips

Grasp parallel bars, jump up, straighten your arms.

Lower your body until your shoulders are below your elbows.

Push back up to the starting position.

Dumbbell Decline Bench Skullcrushers

Lie on a decline bench, dumbbells held straight above you.

Lower dumbbells towards your forehead by bending the elbows.

Extend arms back to the starting position.

Triceps Extensions (Barbell Lying, Overhead Cable)

For barbell lying: Lie flat, lower a barbell to your forehead, then extend arms.

For overhead cable: Face away from cable machine, extend arms overhead.

Pushdowns (Cable Rope, Single-Arm)

For cable rope: Attach rope to high pulley, push down until arms are extended.

For single-arm: Use a single handle attachment, repeat with one arm at a time.

Close-Grip Bench Press

Lie on a bench, grip barbell with hands closer than shoulder-width.

Lower the bar to your lower chest.

Push up

to the starting position, focusing on engaging the triceps.

Skullcrushers

Lie on a flat bench, holding a barbell or dumbbells with arms extended above you.

Bend elbows, lowering the weight towards the forehead.

Extend arms back to the starting position, keeping the upper arms stationary.

Training Frequency and Recovery

Crafting the Ideal Weekly Routine

When it comes to training the chest, shoulders, and triceps, crafting the right schedule is key to achieving maximum gains while allowing adequate recovery. Here’s how you can structure your weekly routine:

Early in the Week: Kick off with a heavy chest day early in the week when your energy levels are likely at their peak.

Mid-Week: Dedicate a day to shoulder workouts, ensuring there’s enough gap from the chest day to avoid overtraining.

End of the Week: Focus on triceps towards the end of the week. Since they are already engaged during chest and shoulder exercises, this allows them to be worked comprehensively.

Rest Days: Incorporate at least two rest days in your weekly routine. These can be active rest days involving light cardio or complete rest.

The Frequency Debate: 2 or 3 Times a Week?

The debate on whether to train these muscle groups two or three times a week is ongoing. Here’s a breakdown to help you decide:

2 Times a Week: Ideal for those who prefer high-intensity workouts with more recovery time. This frequency suits individuals with busy schedules or those prone to longer recovery periods.

3 Times a Week: Works best for those aiming for consistent muscle engagement and quicker hypertrophy. This frequency is generally recommended for advanced lifters or those on a split training routine.

Warm-Up Routines

Dynamic Stretches

Dynamic stretches are your first port of call. They’re not just stretches; they’re movements that wake up every fiber in your body. Unlike static stretching, dynamic stretches involve motion, preparing your muscles in a way that’s similar to your actual workout. This way, you’re not

just stretching; you’re also enhancing blood flow and improving joint mobility, which are crucial for a high-impact session.

Key Dynamic Stretches for the Upper Body

Arm Circles: Start small and gradually increase the radius. This simple movement lubricates your shoulder joints and preps your deltoids and triceps.

Band Pull-Aparts: Using a resistance band, this exercise fires up those often-neglected postural muscles in your upper back, essential for a sturdy bench press.

Inchworms: A full-body dynamo, inchworms engage your core, stretch your hamstrings, and activate the shoulders, syncing your body for coordinated power.

Spiderman Lunge with a Twist: This move opens up your hip flexors and thoracic spine, offering a deep stretch while

Elevating Heart Rate

A light, cardio-based activity like jumping jacks or a brisk 5-minute jog can work wonders. It’s not about exhausting yourself but rather elevating your heart rate and increasing overall body temperature. This cardiovascular element is key in ensuring your muscles are well-oxygenated and ready for the demands of heavy lifting.

Why Skimping on Warm-Ups Isn’t an Option

Bypassing a proper warm-up is like entering a battle unprepared. It not only predisposes you to injuries but also hampers your performance. Muscles that aren’t properly warmed up are more susceptible to strains and tears. Moreover, a well-executed warm-up mentally prepares you for the workout, setting the tone for a session where focus meets force.

References

https://journals.lww.com/nsca-jscr/Fulltext/2013/06000/Training_Practices_and_Ergogenic_Aids_Used_by_Male.20.aspx

https://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1340524

https://link.springer.com/article/10.2165/11597240-000000000-00000

https://www.mdpi.com/1660-4601/17/19/7339

https://pubmed.ncbi.nlm.nih.gov/29312007/

https://pubmed.ncbi.nlm.nih.gov/16686570/

https://pubmed.ncbi.nlm.nih.gov/25932981/

The electric vehicle company filed a trademark app for a new piece of exercise equipment, a hammer inspired by its famous Cybertruck 

Tesla, known for its electric vehicles, recently submitted a trademark application in the United States for the “Cyberhammer,” defined as a piece of “exercise equipment, namely, gym hammers for fitness purposes.”

While little else is known about the merchandise, it is likely to be designed with elements of the popular Cybertruck, the company’s electric pickup truck. During the Cybertruck’s unveiling in 2019, it was famously hit with a hammer to demonstrate its resilience. 

The Cyberhammer comes as the latest addition to Tesla’s line of Cybertruck-inspired merchandise and accessories. Gigabeer, a small-batch premium German beer, and the Cyberwhistle, a stainless-steel whistle, have been popular despite their high prices of around $800 and $70, respectively. 

Tesla entering the fitness equipment market could be merely a one-time venture, but if the Cyberhammer is popular, the company might expand its offerings. After the recent trademark application, the product is likely to appear in Tesla’s online store soon. 

Exercise sledgehammers are effective pieces of equipment for full-body workouts. They can be used for squats or swings, which can be used for muscle and ligament stabilizing and strength-building. Fitness hammers on average range in price from around $50-$150. Based on the pricing of Tesla’s other merchandise, the Cyberhammer is likely to retail for more.   

In a similar move, Ikea recently entered fitness equipment market with a 19-piece collection. Dubbed the Dajlien (“daily’) collection, Ikea’s fitness product line includes exercise mats, a step-up board and a set of ring-shaped dumbbells designed for easy use, storage and travel. Other products include recovery-focused items like an air purifier, yoga straps, and a massage ball.

The post Tesla Eyes Gym Equipment with ‘Cyberhammer’ appeared first on Athletech News.

A Ro advisor, Dr. Rachel speaks about the confluence of mental and physical health in weight loss and misconceptions around GLP-1s

Dr. Rachel Goldman is a licensed clinical psychologist who specializes in behavioral medicine. After being exposed to the treatment of obesity, she became interested in the patient population. Dr. Rachel previously served as the senior psychologist at Bellevue Center for Obesity and Weight Management at Bellevue Hospital in New York City. Today, she serves as a Clinical Assistant Professor in the Department of Psychiatry at the NYU Grossman School of Medicine, and an advisor to Ro, a telehealth company that offers GLP-1 weight loss drugs.

Dr. Rachel spoke with Athletech News about weight loss drugs from a behavioral medicine perspective, and how the fitness and wellness industry can best support people taking GLP-1s.

The following conversation has been lightly edited for clarity and length.

Athletech News: Why did you join Ro as a medical advisor? 

Dr. Rachel Goldman: I loved the opportunity and jumped on it for many reasons. I’ve been very involved in the academic work around the treatment of obesity, and I think it’s really important that there are behavioral health providers sharing information about that. People don’t understand obesity. It’s a multi-factorial, complex chronic disease. There are not a lot of behavioral health providers who specialize in this area. The more people we can get advising companies on mental health and how the brain works the better we can serve our patients and provide compassionate empathetic care.

ATN: What are some of the biggest misconceptions around the confluence of mental and physical health related to obesity? 

RG: Obesity is a disease. We in the medical field know that and treat it as a disease. But unfortunately, the general public still doesn’t see it that way, and they label people as being lazy or lacking willpower or discipline.

GLP-1s are allowing individuals who have the disease of obesity to be on a level playing field. They have this extra tool that is helping them get to a place where they’re more in that category of individuals who, if they’re mindful about what they’re eating and exercising a little more, they will likely lose weight. It’s literally giving people hope who felt like they lost hope. Some people saw an option like bariatric surgery as a last resort but GLP-1s are now giving people an additional option. We are also seeing that people after bariatric surgery have weight (gain) recurrence because obesity is a chronic disease. 

ATN: How does fitness play into the weight-loss-drug space? 

RG: I’ll share with you what I’ve seen with bariatric surgery because that’s been around longer than the GLP-1s, and I’ve worked very closely with that patient population. What we typically say is that food matters, but exercise brings it to another level. The food you put in your mouth helps with weight loss. Exercise will help with weight maintenance. All of these treatments that are available must be coupled with lifestyle changes.

Many people initially hate exercise, particularly individuals who have struggled with it in the past. Maybe it’s hard. Maybe it’s causing pain. Maybe they can’t walk or they get out of breath. They have this association with exercise that it’s really difficult. This is why I also don’t like to use the term “exercise.” I like to use the term “movement” or “physical activity” because “exercise” is overwhelming for a lot of my patients. We’re really just talking about moving your body a little bit more: being more active and less sedentary.

I also see exercise and physical activity being a huge tool for mental health. I have clients who struggle with their weight but don’t fall under the category of having the disease of obesity. I joke that if I could give a prescription apart from behavioral prescriptions, it would be to exercise and to find an activity that they love. I have clients for whom their anxiety is much worse and they feel so much more overwhelmed on the days that they’re not being active or didn’t go to a workout class. If we’re able to change our behaviors by moving a little bit more it will also impact our thoughts. 

ATN: How do you recommend patients manage the lifestyle and social shifts that come with drastic weight loss from GLP-1s?

RG: Once people get to a dosage that works for them, the weight loss is going to be faster than it would if they were to do it on their own. People aren’t really prepared for that. I often say any change can be overwhelming because there are unknowns, which is scary. It’s ideal to have a team of providers and a team of support. This includes friends and family and a behavioral health provider to discuss potential changes with them. It’s important to discuss all of those expectations. Some people really struggle not being able to go out and be as social because they’re having difficulty figuring out what they can eat or they have reflux. Some also get tired from the medications or have certain other side effects.

Thinking about all of this in advance and having a plan in place is really important. Relationships may also change, so it’s good to talk about friends, co-workers or even partners. I just had this conversation with a friend who started GLP-1s. I said, “What if people notice you’ve lost weight? What will you do?” Let’s prepare a few sample scripts. 

ATN: What should the fitness and wellness industry do to cater to new consumers who take GLP-1s?

RG: We should be getting rid of the messaging around, “Burn your calories before you eat them,” or, “Now you deserve that pumpkin pie because you finished a workout class.” All of those are harmful messages and as people, we don’t have notes on our forehead saying what we’re struggling with. So just assuming that people have different struggles and are in different stages and not assuming everybody is capable of doing the same thing is really important.

For personal trainers, open-ended questions are really great to get more information from people. Just being mindful and compassionate. 

The post Dr. Rachel Goldman on the Complex World of Weight Loss Drugs appeared first on Athletech News.