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      Does Running Increase Testosterone?

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      Many people want to know how they can naturally increase testosterone. It is commonly assumed that lifting weights and strength training is the only way to increase testosterone; however, running also increases testosterone. Keep reading to learn about the basics of testosterone and why it’s important for athletic performance.What is Testosterone?Testosterone is mostly known as the male sex hormone. However, everyone has some amount of testosterone inside them. Sex primarily dictates how much the human body produces. People with penises produce testosterone in the testes, while those with vulvas produce smaller testosterone in their ovaries. This is important to keep in mind as different physiologies will benefit from different testosterone increasing activities.Testosterone is the hormone responsible for stimulating facial and pubic hair growth, lower voice and packing on muscle. For females, too much testosterone can lead to balding. Testosterone Research and why It’s a Popular SteroidTo understand the effect of testosterone, consider the following study by a research group under the supervision of Shalender Bhasin, M.D., published in The New England Journal of Medicine:The study group consisted of 43 male subjects who engaged in recreational exercise and had previous experience with weightlifting. They were asked to follow a standardized strength training program. One group was given a specific quantity of testosterone once a week. After only ten weeks of training, the subjects’ lean body mass increased by approx. 6 kg. Their bench-press max increased by 22% and their leg-press max by 38% compared to their pre-test values. The placebo group’s lean body mass only increased by 1.9 kg. Their bench-press max increased by 11% and their leg-press by 21%. Another test group was given testosterone but did not participate in the training program. In spite of this, their lean body mass increased by 3.2 kg. Their bench- and leg-press maxes were almost identical with those of the group who did the training program but did not receive testosterone.Testosterone doping usually results in massive muscle gain. In endurance sports, testosterone is also used as a performance enhancing drug because it speeds up the body’s recovery. However, there is a major downside to doping… 7 Side Effects of Abusing Testosterone and Other SteroidsImpotenceTesticular degenerationHair lossAcneIncreased risk of heart attackArteriosclerosisBehavior changesBut, of course, there are natural ways of increasing your testosterone levels:Running Increases Testosterone NaturallyIf you think it takes herculean efforts to make your testosterone level rise, then think again. Moderate endurance training is perfect for boosting your body’s production of testosterone. Also, short, intense interval workouts have been found to significantly increase testosterone levels.Testosterone is important for retaining bone mass in males. Estrogen plays a similar role for females. Bone mass is critical for runners to avoid injury. High-volume running, such as training for a fast marathon time or an ultramarathon, can lead to stress fractures. Stress fractures are more likely to occur if bone mass is low, which is a symptom of low testosterone. Testosterone also helps increase red blood cell count. Higher red blood cell count is one of the primary determinants of endurance performance. A higher red blood cell count essentially means your heart can pump more oxygen to muscles. Obviously, this is important for running performance! This is another reason endurance athletes use testosterone as a doping agent—it gives a huge competitive advantage (but consider the risks above)!However, the opposite effect can occur in runners who are training for an ultramarathon and running extremely long distances. Extreme endurance workouts over a long period of time have been shown to lower the production of testosterone. Therefore, endurance athletes training at very high volumes should have their testosterone levels checked on a regular basis.In fact, low testosterone levels can be a sign of overtraining. Why is this? Because testosterone is responsible for reproduction. When in an overtrained state, the body essentially deprioritizes reproductive function (decreases testosterone production). If the body is not able to even take care of itself (overtraining), it cannot reasonably expect to successfully reproduce; thus, testosterone production decreases. This can also be seen in female athletes with a condition known as amenorrhea, where the body suspends the menstruation cycle (also part of human reproduction). Another reason runners and endurance athletes could be suffering from low testosterone is that the body releases the stress hormone cortisol when engaging in difficult endurance training. Cortisol is catabolic, meaning that it reduces lean muscle mass and upregulates substrate utilization (i.e., the body breaks down protein, carbohydrate, and fat more effectively at the expense of building muscle). Consider the following example:In prehistoric times, what set humans apart was their ability to outlast their game essentially. Think of following a mammoth for a very long time—it’s so big the only way to take it down is to wait until it is too tired to fight back. What is more important as a human for that event? A big, heavy-muscled body that takes lots of calories to go anywhere? Or a leaner body that needs less energy to move and utilizes its energy more efficiently? Of course, the leaner human makes more sense from a survival perspective!Bodybuilders don’t win marathons (usually).Strength Training Also Increases Testosterone NaturallyShort, intense strength workouts also cause the body to release higher amounts of testosterone. Total body training, in which you work all the major muscle groups, is perfect for this. Strength training is better suited to building muscle. One of those reasons is that strength training stimulates more testosterone production compared to running (especially long distances as noted above). It may seem obvious, but consider why strength training is more effective at building muscle. It is not only the load placed on the muscles; it is the fact that bodies (primarily the bodies of people with penises) respond to this demand by producing more testosterone. Essentially, strength training sends a stimulus to the body that it needs to recruit more muscle to pick up or push a heavy object (like doing a squat or pulling a mammoth carcass in prehistoric times). The body responds by releasing a hormone that tells the muscles to grow to meet the demand (and ideally exceed the demand for next time). This is what is happening on a molecular level inside the body.Squats release tons of testosterone! Try these squat variations to boost T levels today! Sleep is Key to Increasing Testosterone, Building Muscle and RecoveryStress is an absolute testosterone killer. The best defense against stress is plenty of good-quality sleep. This helps your body recover more quickly and it lowers your stress level.Vitamin D Stimulates Testosterone ProductionRecent studies have shown that there are similarities in the seasonal fluctuation of vitamin D and testosterone. Furthermore, there is evidence suggesting that taking supplemental vitamin D can also boost the production of testosterone in the testicular cells.Check out the best foods for runners for more running-related nutrition tips!Bottom line: There are natural ways of increasing your testosterone level. Regular exercise is one of the most effective ways of benefiting from the positive effects of testosterone. Increased testosterone not only improves your athletic performance, but it is good for your libido, too. A study conducted by the Harvard School of Public Health with 30,000 subjects found that men who exercise regularly have a 30% lower risk of impotency than those who do not exercise.Head to adidas Training and do a challenging muscle-building workout to boost your T and your body!*** More

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      Sarcopenia: How to Prevent and Treat Age-Related Muscle Loss With Nutrition and Sports

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      Disclaimer:The information provided in this blog post is for guidance purposes only and does not substitute for professional medical advice. You should always consult a medical professional or healthcare provider if you’re seeking medical advice.Sarcopenia: symptoms to watch forPeople who suffer from sarcopenia experience a loss of muscle mass. This loss of strength also results in increased weakness and less mobility. This, in return, can increase the risk of injury, such as fractures from falls (e.g., broken hips, collarbones, legs, arms, wrists).Please note:If you experience one or more of these symptoms or just have the feeling that you might suffer from sarcopenia, please talk to your doctor.What might cause sarcopenia?You are not moving enough or are immobileIf you don’t use or challenge your muscles regularly, they will become lazy, leading to faster muscle mass and strength loss and increased weakness.(7)For instance, if you need bed rest after being ill or an injury, you may experience rapid muscle loss. Also, 3-4 weeks of little to no walking and physical activity can already lead to a loss of muscle mass. It’s a vicious cycle: The more your strength decreases, the more fatigued you will become, making it more challenging to return to your regular fitness routine. What happens when you stop exercising?The so-called detraining effect can result in the partial or complete reversal of all benefits you received from your regular workouts. adidas Runtastic expert Hana Medvesek explains what happens when you stop exercising.2. Your hormones are changingMen, in particular, experience a decrease in testosterone as they age.(8) But women also experience a change in hormones. Hormone changes are often accompanied by muscle loss. According to experts, the loss in muscle mass may be associated with increased body fat which comes with weakness and, therefore, sarcopenia.3. Your appetite is changing due to ageAs we age, our appetites change. We often begin to eat less. This results in loss of body fat and muscle mass as the body may not be getting proper nutrition. Therefore, make sure to eat enough throughout the day to maintain muscles.Interesting fact:The associated weight loss appears to be more detrimental to muscle mass in older people than in younger people.You are not sure how many calories you need daily? Use the total daily energy expenditure calculator:4. You are not eating a healthy and balanced diet Malnutrition is a major risk factor for the development of sarcopenia. So if you want to prevent the development of sarcopenia, it’s important to maintain healthy, balanced nutrition.(9, 10) Protein, Omega-3 fatty acids, vitamin d, and creatine play a huge role when it comes to age-related muscle loss:Protein:To stimulate muscle growth, it’s essential to focus on physical activity and maintain the proper protein intake.Studies show that if you want to prevent sarcopenia, your protein intake should be 1-1.2g/kg (body weight)/day, or 25-30 g of high-quality protein per meal.(11)Some of the best natural protein sources are:MeatFish and seafoodEggsMilk and milk productsTofu and soy productsLegumesQuinoaNutsOmega-3 fatty acids:Omega-3 fatty acids can stimulate muscle protein synthesis in older adults and, with that, may be helpful for the prevention and treatment of sarcopenia.(12) Foods that contain omega-3 fatty acids:Cold-water fishShellfishAlgaeTo increase muscle strength when doing resistance training, you can take fish-oil supplements. Studies have shown that the oil enhances the effects of strength training in elderly women.(13)Vitamin D:A good supply of vitamin D may prevent sarcopenia or its progression. Studies show that vitamin D has a benefit on muscle strength and physical performance and can prevent falls and fractures.(14, 15) Unfortunately, it’s not clear yet how much vitamin D someone should take to prevent progressive and generalized skeletal muscle disorder.Good to know:Before you buy vitamin D supplements, you should go to the doctor to get your vitamin D level checked. Your doctor can then tell you if you need to take supplements and the correct dosage.Creatine:The amino acid creatine occurs primarily in muscle cells and is produced in the liver, kidneys, and pancreas. Although your body can produce creatine itself, you can support muscle growth by taking creatine supplements or eating creatine-rich foods such as red meat, chicken, and pork. Studies have shown that creatine supplementation during resistance training in older adults can enhance muscle mass gain, strength, and functional performance.(16)5. You have health issuesResearch shows that it is more common to get sarcopenia when suffering from health problems such as chronic heart failure(17), or chronic liver disease(18). People suffering from cancer or going through cancer treatments are also more likely to get sarcopenia(19).What fuels muscle gain and how can you fight sarcopenia?Is it too late to rebuild and retain muscle mass after the age of 30? Definitely not! Experts are confident that combining a healthy diet with exercise can reduce or reverse the effects of sarcopenia.(20)Best sports and exercises to build muscle massProgressive resistance training, aerobic and cardio activities, balance and flexibility workouts: If you combine these types of exercises regularly, they can help reduce falls and co-morbidity.1. Progressive resistance training (PRT)Progressive resistance training (which includes training with exercise machines, free weights, or resistance bands) is a great tool to build muscle, prevent its loss, and increase strength.(21, 22)If you want to start training with exercise bands, here are some blog posts that you might find helpful:Do you have dumbbells or kettlebells at home? Try this resistance training with weights at home: What should you consider when you start working out regularly? Check-in with a fitness instructor to see which exercises are best for you and your condition. Ask for their guidance to make sure you’re performing the exercises correctly.The exercises or activities should challenge but not overwhelm you.As your fitness improves, try challenging yourself with more reps, sets, or increased weight. Be sure to keep improving. Give your body time to get used to the new training routine. Balance exercises To activate and strengthen your core, stabilize your muscles, and decrease the risk of injury, balance and stability exercises are key. 3. Aerobic activities (walking and swimming)If you think you now have to head to the gym and lift weights every day to prevent, treat, or reverse sarcopenia, we have good news for you: walking and swimming are also great activities to build and retain muscle!Get the best tips on walking:Get the best tips on swimming:Cardio trainingCycling, running, hiking, and more: all these exercises can increase muscle mass, too.Physical activity supports your healthDoing sports regularly improves overall health and reduces the risk of cardiovascular disease, stroke, diabetes, several cancers, depression, and falls.(23)Learn more about the exercises and how to start:Are you too old to start running?Now you know how to prevent sarcopenia through diet and exercise.Besides training with weights and resistance bands, walking, biking, cycling, and hiking, running is a great fitness activity to get your body moving and increase body strength.But maybe you ask yourself if you can be too old to start running?The good news is: seniors also can start running! Many things are possible if you really want them.Age is mainly a matter of mind and well-being. Some 30-year-olds feel like they are already too old for everything, whereas some 70-year-olds are beaming with energy as if they were 40 years younger. Whether you are 30 or 70, what really matters is taking the first step towards a healthy and active lifestyle!Healthier through more exercise:One of the few long-term studies on the topic of exercise and aging was published in the British Journal of Sports Medicine. The study showed that people who didn’t start exercising regularly until an advanced age still benefited enormously from it. 3,454 test subjects with an average age of 63.7 (± 8.9) years were studied over a period of eight years. Those people who exercised regularly during the eight years were generally in a much better state of health than inactive test participants.Basically, there is no reason that older runners can’t exercise just like their younger counterparts, provided that they keep a few basic principles in mind:5 tips for running as you age1. Give yourself plenty of restAs you age, your metabolism slows down and your body takes longer to renew and regenerate cells. Therefore, it’s very important to give your body sufficient recovery time after every training session. When you start exercising again after a long gap, you need to increase the volume and intensity of your training slowly to give your body time to adapt to the new demands.Important note:Before you start training, check in with a physician. They can help make sure you’re in the clear to do sports again.2. Improve your staminaRegular endurance training not only increases your level of fitness and overall well-being, but it also prevents cardiovascular diseases like high blood pressure and high cholesterol.A great way to start running again is to alternate between walking and running. You should generally avoid exercising to the point of exhaustion, but you can still work in some high-intensity sessions into your training. As we age, our heart rate zones change. It’s probably a good idea to check in with a physician or fitness trainer to help determine your zones as you begin training again.   3. Maintain your strength and flexibilityMuscle mass and flexibility decrease with age. But as said, weight and resistance training can help you build muscle and get stronger even at an advanced age. This is why you should incorporate strength and stability exercises into your training on a regular basis. Complex exercises with your body weight are perfect for this because they require a high degree of coordination and stabilization. You should also work some running ABC drills into your training. These exercises will help lower your risk of injury and improve your running technique and agility.4. Strengthen your bonesPushing and pulling are the two best ways to fight bone and mineral loss. Running regularly and static strength exercises are great for increasing bone mineral density (BMD). This improves the overall stability of your bones and prevents bone mass loss and osteoporosis.5. Watch your dietFood is fuel for your body. Make sure you eat a balanced and healthy diet. Find our tips on nutrition on how to preserve and gain muscle when aging above!TakeawaysBecause there is no medication to help treat sarcopenia, it’s important to change behavior to retain muscle mass:Focus on physical activity such as progressive resistance training with weights, exercise machines, or weights to build and improve strength. Focus on a healthy diet that also includes the right protein intake based on your weight and amount of exercise.*** More

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      When to Run Before or After a Workout Based on Goals

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      Running before or after workouts has a drastic effect on training effectiveness. Running before a strength workout can compromise strength training gains or cause injury. On the other hand, doing a strength workout before running could cause running form to deteriorate, which can also lead to injury or compromise strength training gains.Athletes only have so much time. Sometimes that means doing cardio workouts (like running) and strength workouts (like lifting weights or bodyweight workouts) on the same day. Find out if it’s better to run before or after workouts and how to maximize same-day training benefits.The Interference EffectThe interference effect is a physiological phenomenon that states that cardio or endurance exercise (like running and cycling) interferes with the cellular adaptions elicited via strength training (namely, muscle size and overall strength).[1, 2] However, it also states that strength training does not appear to necessarily adversely affect endurance adaptations.[3]The keyword here is: necessarily. More on that later on.Running Before or After Workouts Depends on Workout GoalsAthletes engaging in concurrent strength training and running need to prioritize goals[4]. This should happen on an individual workout basis as well as overall athletic goals. For example, someone looking to build muscle mass and overall strength must concede that cardio training will–to some extent–inhibit strength gains. On the other hand, a runner is unlikely to be a very successful bodybuilder.Good to rememberAt some level maximum strength and endurance are on opposite ends of the physiological spectrum.Athletes considering strength training and cardio training need to decide which is more important for their athletic development: muscle mass or endurance. This is not to say that strength-based athletes should stop all cardio. Likewise, endurance athletes like runners should do some strength training.The careful blending of strength and endurance training is what is known as concurrent training. Strength training–such as with weights or bodyweight–is an important component of endurance performance. Sports like running and cycling do not stress all the necessary muscles in the body. For example, simply running or cycling can leave one with hip, lower back pain and upper body issues due to underdeveloped muscles. In short, most athletes should do a bit of strength training and a bit of cardio. The ideal blend of each will depend on the athlete’s goals: muscle mass or endurance.Run Before or After Workout as a Strength-Focused AthletesAthletes whose primary goal is to build muscle and overall strength should try to avoid doing cardio and strength training on the same day. If this cannot be avoided, strength-focused athletes should do their cardio workouts after strength training. This will help minimize the interference effect (i.e., the body will prioritize strength adaptations over endurance adaptations).How long should cardio workouts take place after strength workouts? The longer the better. At least six to nine hours is ideal. Spacing strength and cardio workouts as far apart as possible will help maximize strength adaptations. Again, if pure strength is the primary goal, strongly consider doing cardio and strength workouts on entirely different days. Don’t do a hard strength workout and a hard (e.g., HIIT) running workout on the same day. Alternating Lower-Body and Upper-Body Same Day WorkoutsCardio exercises like running and cycling are lower-body dominant. Performing upper-body workouts on the same day as running will have no meaningful effect on the strength workout. However, performing lower-body strength workouts shortly after a running workout will likely lead to diminished strength gains.It follows that doing lower-body strength workouts should then only take place on non-running days.Alternating workouts with upper-body strength days during running days and lower-body strength workouts on non-running days will help minimize or even eliminate the interference effect. The only caveat to this is if the athlete can handle the higher training load. This means having an optimized nutrition plan (here’s the 9 best foods for runners and the 9 best foods to build muscle), resting and being sensitive to their body’s injury or overtraining signals. Follow along with this stretching workout to kickstart the recovery process: Running Before or After Workout as a RunnerStrength training could be a key component to unlocking running performance. It may be the only way advanced runners can even achieve further progress. Beginner runners benefit from strength training by working muscles that help promote running economy and efficiency, which will ward off injury and promote total body fitness. If running (or any endurance activity, such as cycling) is a primary goal, do cardio after strength training. However, if the cardio session will be shorter and low intensity (like a simple endurance run of 30-90 minutes), doing high-repetition, low-weight or bodyweight strength training  AFTER running can help build muscular endurance and improve running stamina.Muscular endurance is different than absolute strength. Whereas pure strength is about how much force one can produce quickly (e.g., during a squat), muscular endurance is about training muscles to resist fatigue over long periods of time. One can easily see how muscular endurance is beneficial to runners: running longer distances like half-marathons, marathons and even ultramarathons. Muscular endurance will allow runners to retain their running form longer, which means not only maintaining running economy for longer but also decreasing the risk of running-related injuries.Sound worth it? Here’s how to do it:Do an easy run. Try to avoid running hills. Don’t do intervals. Just do a basic endurance-paced run anywhere from 20 to 90 minutes. It should feel almost boring.After the run and while the body is still warmed up, do a strength training session that focuses on high repetitions and low (if any) weight. Repetition ranges should be 20 to 30 per set. Cool down with light jogging.Combining running and strength training back to back is a serious session. Make sure to fuel properly before, during and after (like with a hot cocoa recovery drink). Don’t finish the workout starving. The recovery demands from this type of training are huge–but so are the benefits. Don’t do these big sessions every day–twice a week is plenty and should likely be followed by a full recovery day or an easy run (for advanced athletes).Running Before or After a Workout if the goal is to Lose WeightIt is often recommended to do strength training before running to empty carbohydrate stores. The idea is to force the body to get its energy primarily from fat rather than carbs during the run. However, the problem with this strategy is that it is very difficult to finish a long-distance run on empty carbohydrate stores. While it is true that a much higher percentage of fat is burned for energy, the calorie burn, on the other hand, is relatively low because of the low intensity or low duration of the workout. On top of that, perceived exertion of the workout will be much greater when continuing to workout with depleted glycogen stores. This can cause athletes to prematurely quit the workout; therefore, reducing maximal calorie expenditure. Additionally, athletes who choose to work out this way will finish workouts extremely hungry. This can lead athletes to massively overeat after a very tough workout, which will likely result in weight gain and developing unhealthy nutrition habits.If weight loss is a goal, a negative energy balance is key: If one burns more calories than they consume, they will lose weight. In the end, what matters is how many calories are burned in total through the workout. Spread your workouts out over several days. That way one can train at a high intensity and burn a lot of calories, and at the same time give the body the time it needs to recover properly before the next workout.Running Before or After a Workout if the Goal is to Improve Overall FitnessIn this case, basically do cardio and strength training in whichever order. Still define a specific training goal for each session. Just be careful about doing too much and getting injured. Start slow, add a little bit of training each week, take a day off if aches and pains start to creep up. Once the gains stop coming, consider reexamining training structure to focus on more specific goals. Try this workout after a run for a great cardio and strength session This workout focuses on neglected leg muscles and glute strength (i.e., a firmer butt). It’ll also help improve posture. Learn and do the following movements: Curtsy lunge, kneel & stand, side lunges, single-leg deadlift and wall sits.In general, avoid doing two workouts back-to-back. Spacing running and strength workouts far apart will allow the body sufficient time to adapt and recover before the next session. If running before or after a workout is the only option, follow the training schedule recommendations above to elicit maximal adaptations. If all of that is too complicated and the goal is to just get fit, do whatever is most convenient.Check out the following video for a detailed explanation of setting up a your own training schedule for best results: *** More

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      11 Muscle Building Tips for Huge Gains

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      These 11 muscle building tips can help beginner athletes get started with their muscle building journey. These muscle growth methods can also enable advanced athletes whose muscle growth has plateaued. Muscle building is a complex physiological process that takes significant time and commitment. At the same time, there is a lot of wrong information about building muscle best. Cut through the noise with these 11 muscle building tips to start building bigger muscles today!SummaryMuscle building tips from workout structure (like sets and reps) to how much protein to include in a muscle building diet. Clever ways to build muscle and reduce total workout time with muscle building tips on supersets and pushing to failure. Learn how to increase lean muscle mass ratio.Muscle Building Tip 1: How much weight is best for building muscle?Numerous studies have shown that a weight you can lift a maximum of 8-12 times produces the most significant gains in muscle size[1, 2]. Depending on the exercise and your fitness level, this is equivalent to 60-80% of your one-rep max (the maximum amount of weight you can lift in a single repetition).Many people mistakenly think that the only way to trigger muscle growth is by lifting heavy weights in a gym.You can build bigger butt muscles, a strong core, a massive chest and even a super strong back with bodyweight exercises (or resistance band exercises) you can do at home or wherever you are!Heavy weights are only necessary if you want to have a bodybuilder’s physique. However, that doesn’t necessarily mean having the type of strength athletes need to compete, which translates to everyday health and fitness.Fact:Muscle growth is mainly due to an increase in the size and not the number of muscle fibers.Muscle Building Tip 2: How many sets per exercise are right for you? Single vs. multiple set trainingA set is the number of times you complete a certain movement (reps) and its recovery period. For example, 3×8 push-ups would be 3 sets of 8 push-ups each. The rest interval is usually 1-3 minutes between sets (more on that below).The optimal number of sets is a hot topic in the strength training world.There are big differences here depending on your fitness level.In the first weeks, novices and beginners show the same gains with single set training as they do with multiple set training.More advanced athletes achieve significantly better results with multiple set training because the training stimulus with single set training is too low to stress the muscles to adapt. Therefore, multiple set training is recommended in this case.Beginners should stick to two or three sets, whereas more advanced strength trainers can do 3-5 or more sets.Good to knowPerform as many reps and sets as you can before your form or technique fails. Continuing to push even though your form has collapsed can lead to injury. Always be in control of your movements and respect the limits of your body and fitness level. One of the biggest challenges is knowing when enough is enough, and this comes with many years (decades) of practice. Skip straight to Muscle Building Tip 7 to learn more about pushing to failure.Muscle Building Tip 3: Reps Per SetHow many repetitions (reps) per set depends on the specific exercise and fitness goals. For example, it would be reasonable to do 30-60 jumping jacks; however, that would be far too many push-ups for most people.Stick to a rep range of 6-12 repetitions of the same exercise if the focus is on building muscle. Once that many reps of an exercise is possible with good form, go all the way to 20 reps for exercises like push-ups, rows, squats, etc. Once 20 reps with good technique are doable, add another set and drop the reps back down to 6-8 reps per set. Add more reps again once you can complete all sets with good form.Muscle Building Tip 4: Rest Between SetsRest between 90 seconds and 3 minutes between individual sets.Add an aerobic component to the workout or if short on time by doing circuit training or supersets[3]. Circuit training means skipping the recovery intervals and going straight into the next exercise. This method of training works the cardiovascular system more than strength training alone.On the other hand, basic supersets involve doing exercises that oppose the same muscle or muscle group—for example, doing a set of push-ups and then going straight into a set of supermans. The two exercises oppose the same muscle group (think pushing versus pulling movements). This means skipping the recovery interval while still pushing hard in each exercise. Check out the below videos to see how push-ups and supermans work opposing muscle groups (known as an antagonist superset):  Be careful with supersets because they can leave you with DOMS for days because they work muscles to the limit! Make sure you understand the benefits of super-compensation and the difference between overtraining.Important:Make sure you perform all the exercises at a steady pace and with proper form.Muscle Building Tip 5: How many times a week for you do strength training?Soreness related to strength training is known as Delayed Onset Muscle Soreness (DOMS). It is vital to return or begin strength training very conservatively. Aim for the minimum amount of reps and sets if one hasn’t strength trained in a while (or ever). DOMS may occur one to two days after the initial strength training session. Even if soreness persists, another strength training session two to three days later can help alleviate DOMS and is a good idea for experienced athletes. Athletes who have never strength trained before should do one day of strength training their first week, then try adding a day the next week and see how their body reacts.RememberBuilding muscle is a long-term process. Rushing muscle building will lead to injury eventually, which will cause serious setbacks. Trust in the process, go slow and be patient. Always leave one or two reps “on the table.” When in doubt, leave it out.For beginners, two strength sessions a week is enough. An all-around program that works all the major muscle groups is best. These are often called “fully-body workouts.” Some examples of full-body workouts in adidas Training are: Full Body with Weights (use dumbbells or water bottles as weights), 8-Minute Fully Body Workout, 10-Minute Tabata HIIT, and so many more! More advanced strength trainers can work out three to four times per week.Split training is a good way to make sure there is enough time for muscle recovery. Each major muscle group will work twice a week if you do a two-body-part split four days a week. The most common types of split training are dividing your workout into upper and lower body or push and pull exercises.Advanced athletes can consider building their workouts with the adidas Training Workout Creator. This feature enables athletes to choose specific muscle groups, difficulty, workout duration and equipment. A common way to use this feature to split workouts would be to target legs and lower body one day of the week, then target arms and upper body the next day, then go back to lower body. This type of training is only for advanced athletes because it adds significant training stress, which is needed to promote further muscle growth due to the principle of progressive overload[4].Muscle Building Tip 6: How many weeks to see visible results?When starting strength training, strength increases, but your muscles won’t look any bigger.This is because the strength gains at the beginning are due to improved intra- and intermuscular coordination (improved activation and interaction between muscles). Training blocks should last between eight and twelve weeks, including a recovery week every third or fourth week depending on experience level and injury propensity.Muscle growth requires continuous additional training stimulus. Muscle Building Tip 7: Push Muscles to Failure Pushing to failure sounds dangerous (and it can be). Pushing muscles to failure is also a great way to induce muscle growth. Pushing to failure means one could not complete another rep with good technique. If one completes that final rep with poor technique, they have pushed past failure, which can quickly lead to injury at worst and is counterproductive at best.An excellent way to push to failure for bodyweight exercises is simply doing as many reps of an exercise until technique suffers. For example, do as many push-ups as possible and stop when hips and/or shoulders sag towards the ground. Rest for a minute, then do another set and note down how many reps are possible. Try to do more reps and/or sets in the next workout to build muscle. The key to this tip is to push just until it is almost too much and then stop. It’s never productive to get injured, so be very careful. Beginner athletes should focus on developing perfect technique before attempting this training tip.For example, here are 9 of the most common mistakes for the most common exercises to watch out for when pushing muscles to failure.Muscle Building Tip 8: Cut Cardio (If Muscle Building is the Only Goal)Cardio or aerobic exercise can impact the body’s ability to build muscle. If big muscles are a primary goal, cutting cardio is required. However, beginner athletes will likely realize significant gains fast if they do strength training and cardio workouts. Being able to climb stairs without getting winded is good for overall health! Plus, muscle growth will happen in a functionally natural way. For example, including running workouts will develop important leg muscles and work the cardiovascular system.The bottom lineUnless bodybuilding is a goal or muscle growth has plateaued, include cardio workouts in training.Muscle Building Tip 9: Muscle Building NutritionBuilding muscle requires fueling muscle growth. Cutting calories to lose weight is counterintuitive to building muscle. Additionally, calorie needs will increase as muscle mass increases.Protein Intake for Muscle BuildingProtein is essential for muscle building. Adequate protein intake doesn’t mean cutting out the other macronutrients of carbs and fat. It also doesn’t mean consuming more than 25g of protein an hour (the maximal protein absorption rate for humans). Supplements that have hundreds of grams of protein are a waste of money. Use this protein calculator to quickly and easily figure out how much protein is needed to build muscle. Carb Intake for Muscle BuildingMany people falsely believe that cutting carbs is an excellent way to promote muscle growth. The body prioritizes carbs as its primary fuel source during very intense exercise (like strength training or sprinting through the physiological process known as glycolysis). If the body doesn’t have enough carbs to fuel the exercise, it breaks down protein in muscles and converts protein into glucose to cover the energy expenditure of the training. This has the negative effect of breaking down the very muscles being built!Eat enough carbs to cover the energy cost of the exercise. Find that out using this carb intake calculator.The bottom lineInstead, eat a balanced diet of protein, carbs and fat. Get protein from the diet, not supplements.Muscle Building Tip 10: Lose Weight and Build Lean Muscle MassIt is possible to use strength training to increase the ratio of lean muscle mass while losing weight [5]. Muscle mass may not increase (and may even decrease) during weight loss. However, increasing protein intake and maintaining strength training while cutting carbs and fat can help one maintain or increase their ratio of lean muscle mass. Think of it like this: if total bodyweight drops but muscle mass stays the same, the ratio of muscle to body weight has increased despite muscles not growing. In other words, lean muscle mass has increased.Muscle Building Tip 11: The Role of RestMuscle doesn’t get built during workouts: they break down. Muscle grows during rest because rest allows the body to repair broken muscle tissue stronger than before. Get eight to nine hours of sleep every night, especially during heavy training. Napping is also critical for serious muscle growth.ConclusionThe most important thing for effectively building muscle (as well as for every training goal in general) is that you continue to work out regularly.If you stay consistent, all the hard work will pay off and you are guaranteed to see visible results.Are you ready to get in shape and build strength? Get the adidas Training app and join a challenge!*** More

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      Low-Impact Workout for People with Bad Knees

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      Are you at the beginning of your fitness journey and want to lose weight first to reduce the impact on your knees? Or you have painful knees and high-impact exercise just isn’t in your future…at all?No worries, there are plenty of low-impact exercises you can do that will get your heart rate up, strengthen your muscles and give you a great workout. Working out with bad kneesHigh-impact workouts like plyometrics and running are not for everybody. People with bad knees can find these workouts really challenging and even painful. Recovery techniques like yoga and foam rolling are essential to keep the knee joints feeling good.Bad knees don’t need to stop you from getting active. There are a lot of low-impact workout recommendations for people with bad knees.In fact, the best way to support your joints throughout your life is by building the muscles around them so they can bear more of the load. You don’t need a gym or fancy equipment to maintain leg strength. Always incorporate leg exercises in your routine to protect your joints.  Since a strong core provides the foundation for your fitness journey, we’ve put together 5 low-impact core exercises for bad knees that you can do anytime, anywhere. These exercises require only your own body weight! Outside, at home, in your hotel room…these exercises are perfect for all occasions!5 Core Exercises for Bad KneesHow to:Perform all of these exercises for 1 minute each. At the end of all 5 exercises, rest for 60-90 secondsRepeat for 3-5 roundsAre you ready?1. High Knee Pull DownExercise tip:Try to bring that knee up above the belly button to effectively engage your core. And, really activate that mind-muscle connection and pretend like you are actually pulling something down.Benefits:This exercise strengthens your core muscles. A strong core can improve flexibility and balance while also reducing back pain. Looking for more core exercises? Check out our core workouts in the adidas Training app. 2. Standing Knee-to-ElbowExercise tip:Keep all the weight in your base leg. The lifted leg should only tap on the ground. Really squeeze your obliques (your side abs) as you bring your knee to your elbow to get the most out of this exercise.Benefits:Another great core exercise for bad knees, the Standing Knee to Elbow also works the muscles of your upper legs and hip flexors. If you struggle with lower back pain or having trouble walking or bending at the hip, you might have tight hip flexors. Incorporating hip mobility stretches into your workout can help loosen up your hips.3. Knee Tuck CrunchesExercise tip:Keep your chin off of your chest, shoulders down and away from the ears and keep your back straight.Benefits: People often neglect their lower abs in the quest for a six-pack. Knee-Tuck Crunches work both upper and lower abs in this dynamic exercise, while also getting your heart rate up. Want to see this exercise in action? Find it in the adidas Training app or on adidas Training’s YouTube channel.4. PunchesExercise tip:Keep your knees slightly bent and your core engaged. Focus on something in front of you and concentrate on hitting that point! You can even write down something that’s bothering you on a piece of paper and tape it to the wall. A great way to release some negative energy.Benefits: The Punches exercise improves coordination while adding an aerobic element to the workout. Stabilize your core and improve balance with this upper body exercise.Want to see this exercise in action? Check it out in the adidas Training app or on adidas Training’s YouTube channel.5. Squatting Side StepExercise tip:Stay low in the squat with your chest up and core engaged and just step side to side (as wide as feels comfortable for you). You can also add a resistance band around the ankles for an added challenge.Benefits:With all this core work, don’t forget about building leg muscles. The Squatting Side Step works your quads and glutes along with your core muscles. It’s another effective exercise for better balance and agility.Do you have bad knees and have a favorite low-impact exercise? Share it with us in the comments section below! Happy sweating!*** More

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      Liquid Carbs to Hydrate and Replace Electrolytes

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      There are two things to pay close attention to when you power through a tough workout: carbs and liquids. You have probably heard about how carbs provide energy needed to run, swim, bike, hike, lift weights, build strength through bodyweight training, or anything else your heart desires. Additionally, you surely are aware that replenishing your body with water during and after a sweaty workout is key.But why do we need to eat carbs and stay hydrated? And how much and when should we be eating carbs and taking in liquids? Finally, what are some examples that combine carbohydrates and hydrating liquids?Carbohydrates: The Most Important MacronutrientFirst, carbohydrates are one of three basic macronutrients (fat and protein are the other two) that provide us with calories. This macronutrient occurs naturally in the following foods:FruitVegetablesLegumesWhole grain productsRicePotatoesFoods that contain carbohydrates bring a variety of important nutrients to the diet–vitamins, minerals, phytochemicals, antioxidants and dietary fiber, to name a few. Carbohydrates are the main energy source for the body. They’re broken down into sugars to act as the body’s gasoline. Athletes are advised to avoid low-carb diets for weight loss, as cutting carbs can harm performance.How Sugar WorksSugars come in all sorts of “flavors.” The simplest of sugars are called monosaccharides, which literally means “one sugar.” Examples of monosaccharides include glucose, fructose, and galactose. Next comes disaccharides. If you guessed that this means “two sugars,” you’re on the money. The most well-known disaccharide is sucrose, better known as table sugar. Sucrose is made up of equal parts glucose and fructose, which are glued together by chemical bonds. After disaccharides come oligosaccharides (3-10 sugars) and then polysaccharides, which translates to “many sugars.” Our bodies convert most of the carbohydrates we eat into glucose for our muscles to use for readily available energy. In fact, glucose is what fuels our brains. Sometimes, we have more glucose available than our body needs. Excess glucose gets stored as glycogen or fat, both of which can be accessed for future energy use. The more simple the carb is, the easier it is for your body to convert it into a quick source of energy. Depending on your activity level and calorie needs, the U.S. Government’s Dietary Guidelines for Americans recommends that 45 to 65% of your daily calories should come from carbohydrates.(1) Choose foods with complex carbohydrates (see list above) over simple carbohydrates. Simple carbohydrates are found in white flour products, sodas, fruit juices, and sweets.Carbohydrates and SportsTo sustain energy levels during a workout or race, we can turn to science for our information. Studies have shown that eating carbohydrates 3-4 hours before exercise increases liver and muscle storage of glycogen and enhances exercise performance.(2) During exercise, aim to take in about 20-35 grams for every hour. This ensures that your blood glucose levels stay stable and that your glycogen stores don’t get tapped out. You exercise for less than an hour?Then water is enough to quench your thirst without additional liquid carbs.The right way to hydrate while exercisingThis brings us to to hydration. Water is necessary for basic cellular function and is why the US Academies of Science, Engineering, and Medicine recommend drinking between 91 and 125 ounces (2.7-3.7 ml) of water each day.(3) Calculate how much water you need:Water is also critical to consume before, during, and after strenuous exercise. Drink about 17 oz. (500 ml) of water around two hours before working out. If you exercise for longer than 60 minutes, you should rehydrate during your workout as well. Drink about 5 oz (150 ml) every 20 minutes. After a high intensity workout you should replace electrolytes and lost fluid. Everyone is different and it depends on how much you sweat.(4) Why you need to replace electrolytesSupplementing water with electrolytes and simple carbohydrates can boost performance, especially when working out for more than one hour. Electrolytes are charged minerals that provide energy for your muscles. They are critical for your muscles to work properly. The most important electrolytes for exercise are: sodiumcalciumchloridemagnesiumpotassiumIf carbs are gasoline, then electrolytes are the motor oil that makes sure your body runs smoothly.Nutrition gels, energy chews, and sports bars are all great (and portable!) sources of electrolytes and simple carbohydrates. Sport drinks aren’t quite as portable, but they combine the benefits of fuel from simple carbohydrates with the benefits of hydration. This makes them perfect for strenuous exercise over 60 minutes.ConclusionStaying hydrated and replacing electrolytes during exercise isn’t rocket science if you follow a few guidelines. Long, tough workout sessions or runs are what you love? Liquid carbs will give you the energy you need to keep going the distance.*** More

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      Leg Day Workout: 20 Squat Variations You Have to Try

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      If you want lean, strong legs, and a firm butt, then squats are for you!What is a squat?A squat is a strength training exercise for your lower body. The bodyweight exercise targets quads, glutes, hamstrings, and even your core gets involved when you squat.Because all these muscle groups come along to the squat party, you burn many more calories than if you were to do isolated exercises targeting each of those muscles. Squatting is much more functional than isolated exercises (i.e. quad extensions or hamstring curls). Whether you’re a runner, biker, or just want a great behind, the simultaneous strengthening of different muscle groups helps to prevent injury and improve performance. Talk about more bang for your buck for your leg day workout!Now, before we get started with these 20 squat variations, watch this video to ensure you are performing the basic bodyweight squat properly and safely: If a leg day workout is your favorite training session of the week, then you’re going to love these squat variations!Good to know:These are all bodyweight squat variations, but feel free to add weights to some of these exercises for an extra challenge.Top 20 Bodyweight Squat Variations These are all bodyweight squat variations, but feel free to add weights to some of these if you want to.1. Squat and WalkBegin with your feet hip-width apart, toes pointing forward. Squat down nice and low into a squat position. Keep your chest up and core engaged. Walk four steps forward and four steps back for one repetition. Try to make these big steps while maintaining a low squat position.2. PliÉ Squat + Heel RaisesBegin with your feet shoulder-width apart, toes pointing outward. Squat down nice and low. Lift your right heel up and down, and then your left heel. Now, push through the heels to come back up to start. Tighten your glutes again at the top and repeat.3. Squat KickbackBegin with your feet hip-width apart, toes pointing forward. Perform a squat and as you come up, kick your right leg back like you’re trying to push close a door behind you. As always, be sure to keep your core engaged for balance and control. Bring the right leg down as you lower back down into a squat position. Repeat using the left leg.4. Frog SquatBegin with your feet shoulder-width apart, toes pointing outward. Squat down nice and low until your fingertips touch the ground while maintaining a flat black. Then reach your arms up overhead and jump up towards the sky. Land with soft knees in a loaded squat position, fingers touching the ground.Note:If your fingertips cannot reach down to the floor without an excessive forward lean, don’t go all the way to the floor. Work within your limits and just reach down as far as you can!5. 3-Way Jump SquatBegin with your feet close together, toes pointing forward, knees not touching. Squat down into a narrow squat position, with your legs closer together than with a standard squat. Then jump up into the air and land with soft knees in a regular squat position. Again, jump up into the air and land with soft knees in a plié squat (feet shoulder-width apart, toes facing outward). Then jump-squat your way back to the regular squat and position yourself into a narrow squat to repeat.6. Burpee Squat HoldStart in a standing position. Place your hands on the ground and jump your feet back into a high plank position on your hands. Make sure not to arch your back when you jump back into a plank. Then, jump your feet forward outside your hands with your toes pointing outward. Stay low in the plié squat position and only lift up your upper body. Place your hands back down on the ground in between your feet and repeat!7. Squat with Side Leg LiftBegin with your feet shoulder-width apart and your toes parallel or slightly outward. Perform a squat and as you come up, lift your left leg up to the side and make sure to squeeze the outer part of your glutes. As you step back, lower yourself into a squat again. Repeat with the right leg. To make it harder, do a side kick instead of a lift!8. Side Step SquatBegin with your feet hip-width apart, toes pointing forward. Squat down until your thighs are almost parallel to the ground. Keep your chest up and your core engaged. Now take a step with the right foot to the side. Make sure to keep your thighs parallel to each other and maintain your squat form. Now step with the left leg towards you so that you’re back in a squat. You can switch sides or do 2-3 steps in one direction and then 2-3 in the other.9. Box SquatThis is a great exercise for learning how to squat properly. If you don’t have a box handy, you can use a chair. Start in a standing position with your feet shoulder-width apart. Push your hips back and lower yourself down until your butt touches the box. Make sure not to sit on the box! Then, push the ground with your heels to lift yourself back up.10. Surrender SquatStart kneeling with both knees on the floor. Cross your hands behind your head. Now step into a kneel with one knee up. Push the heel of the front leg to the ground and bring the other leg up and do a squat. Step down into the first position to repeat.11. Single Leg SquatStart with your feet hip-width apart and your toes pointing forward and your arms in front of you. Bend the knee of one leg and lift it off the ground. Push your hips back and bend the knee of the standing leg to slowly lower yourself down. Make sure to keep your hips leveled. Go down as low as you can while keeping your form and do not let your other foot touch the ground. Now push back up from the standing leg. Repeat on the other side.12. Cossack SquatStart with your feet in a wide stance and your toes pointing outwards to the side. Shift your weight to one side and squat down, going as low as you can without lifting the heel of the squatting leg off the ground. Push the heel of the squatting leg to the ground and get back up to the wide starting position. Repeat on the other side.8 More Squat Variations to Maximize Your Leg Day Workout From Chair Squat to Pop Squat: If you need something even more challenging to feel the burn, try these 8 squat exercises for all levelsHow to Incorporate Squat Variations in Your TrainingNow, let’s talk about how to incorporate these exercises into your next leg day workout:You can choose one or two squat exercises and add them to your current routine.Or, you can choose 10-12 of the above-mentioned squat exercises for a full circuit-style leg day workout.Perform 10-20 repetitions (depending on your fitness level) of each squat variation with little rest in betweenRest at the end of the final exercise for 2-3 minutes and repeat for 3 rounds.Squatting is a great way to build lower body strength. If you are looking to work your whole body, download the adidas Training app. Explore our exercises and training plans, or build your own workout with the Workout Creator!*** More

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      Meet Your Goal with The Best Strength Training for Women

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      With so many bodyweight workouts available for women out there, it’s hard to choose. On top of that, every woman is different. So there is no “one workout fits all” solution. Finding a fun way to work on your personal goal is how your fitness story comes to life. Looking for a bodyweight workout to start right away? Stop the scrolling madness and try out these recommendations. Depending on your goal, fitness level, and experience, you can: Start with one of the video bodyweight workouts (that our female users love!) Or…Get a free personalized strength training for women with the Workout Creator. Start with a workout video: 4 unique bodyweight workouts What makes these bodyweight workouts special?  8-20 min long, easy to follow along  Female users around the world love them  Each one has a different focus Depending on your time and goal, pick the one that works best for you. Bodyweight workout #1: Toned Legs and Glutes Duration: 15 minutes Focus: Legs and glutes This workout is perfect to start strengthening your lower body. And if you sit a lot, your glutes need your attention, for sure. For an extra challenge, you can always do the workout twice! If you are looking to add variety to your lower body workouts, check out these 15 bodyweight exercises for legs and glutes. [embedded content]Bodyweight Workout #2: Short Full Body Workout Duration: 8 minutes Focus: Full body exercise combos This workout is just 8 minutes long, but it will work your whole body. If the classic reps and sets workout style is not your thing, you might enjoy exercise combos like this instead. Also, it’s great strength training for women on the go – do what you have time for; if you are not in a hurry, repeat it 2-3 times! Get the free 8-minute full body workout in the adidas Training app. Track your workouts to stay motivated! Bodyweight workout #3: HIIT Dance Workout Duration: 11 minutes Focus: Energize and de-stress Whether it’s the first thing you do to start the day or a home office break to re-energize in the afternoon, a dance-inspired workout will always put a smile on your face. By the way… Did you know that HIIT workouts are a great way to improve fitness in short training sessions? Or that a specific phase of your menstrual cycle might make you feel more ready for high intensity workouts? Get the free Energy HIIT workout in the adidas Training app. Track your workouts to stay motivated!  Check out more bodyweight exercises to make your own home HIIT workout. Bodyweight workout #4: Gentle Yoga Flow Duration: 20 minutes Focus: Stretch and unwind Enjoy a gentle yoga session for any fitness level. If you keep track of your menstrual cycle you will notice there are days when pushing it is just not your thing – especially if you have cramps. That’s when this workout might be exactly what you need. It’s perfect to unwind and spend some time getting centered. [embedded content]Get the free Yoga Flow workout in the adidas Training app. Track the workouts to stay motivated! Get a personalized bodyweight workout: Workout Creator Beginners, both women and men, often wish they could just improve a certain body part.But most often than not, focusing on a certain area of your body does not bring satisfying results. Training all muscle groups throughout the week will make you feel and look better. It will strengthen the targeted areas more effectively. Once you cover the basics, you can always add a little extra focus here and there.The Workout Creator tool from the adidas Training app is your shortcut to a personalized bodyweight workout.With the Workout Creator you can…  Choose workout duration  Pick which muscle groups to target  Edit the workout to suit your preference So easy to start, right?You can find out here how to set up the Workout Creator in the adidas Training app (for free!). Takeaway There is more than one bodyweight workout that will help you reach your personal goal. It may seem confusing, especially if you are just starting out. But the good thing is that there’s no wrong way to start! Just make sure to pay attention to your form. You will find tons of different bodyweight workouts focused on strength training for women in the adidas Training app and on our YouTube channel. Looking for something personalized? Make a custom bodyweight workout in just a few seconds using the Workout Creator tool.  More