Push Ups Workout With Mike Lee

In this video Mike Lee is giving a demonstration of several different ways to do push ups to increase your upper body strength and overall fitness. Try to add this exercise to your personal workout at the gym or your home.

“If you put the work in results will come!”

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Lee’s Fitness Unlimited™

Importance Of Sleep In A Healthy Lifestyle

Sleep is a naturally reoccurring state of mind and body, known by relatively inhibited sensory activity, inhibition of most voluntary muscles, as well as reduced interactions with surroundings. Without any form of doubt, we all know that sleep is of vital importance in having a healthy lifestyle.

It is different from being awake, by a decreased reaction to stimuli, but is, however, more reactive than being in a coma or conscious disorders. During sleep, most of the body’s systems are in an anabolic state (buildup of tissues), in order to restore the immune, nervous, skeletal, and muscular systems to their top state; this process helps to maintain memory, mood, as well as cognitive function, and also to play a large role in functioning of the endocrine and immune systems.

Sleep deprivation, on the other hand, occurs when an individual gets less sleep than they need to feel awake and alert. When a person does not get enough sleep to feel awake and alert, they begin to experience symptoms of sleep deprivation. The main symptom is excessive daytime sleepiness, but other symptoms include:

  • Yawning 
  • irritability 
  • fatigue 
  • depressed mood 
  • reduced sex drive
  • moodiness 
  • difficulty learning new concepts 
  • forgetfulness inability to concentrate 
  • lack of motivation clumsiness 
  • increased appetite and carbohydrate cravings 

Sleep deprivation can negatively affect a range of systems in the body, causing the following impact or effects on a healthy lifestyle:

  • Sleep deprivation can result in an increased risk of respiratory diseases.
  • A lack of sleep can affect body weight. The two hormones, leptin and ghrelin, are responsible for hunger and satiety (fullness) and the levels of these hormones are affected by sleep. It also causes the release of insulin, which leads to increased fat storage and a higher risk of type 2 diabetes.
  • Sleep helps the heart vessels to heal and rebuild as well as influences the processes that maintain blood pressure and even sugar levels.
  • Insufficient sleep can affect hormone production, which includes growth hormones and testosterone in men. Also, it also prevents the body from strengthening the immune system by producing more cytokines to fight infection. This can mean a person can take longer to recover from illness as well as having an increased risk of chronic illness.

The benefits of good sleep to a healthy lifestyle, are particularly obvious for people that are usually involved in intense physical activities such as athletes. Studies have shown that after-exercise recovery with extra sleep improves the buildup of muscle, strength, as well as increase in endurance. On the other hand, sleep deprivation causes athletes to suffer from poorer reaction times, longer recovery times, and terrible performances. Humans may suffer from various sleep disorders, including dyssomnias such as insomnia, hypersomnia, narcolepsy, and sleep apnea; parasomnias such as sleepwalking and REM behavior disorder; bruxism; and circadian rhythm sleep disorders.

In general, it is without doubt to say that sleep is essential for the general wellbeing of the body and even the mind. Therefore, it is important to ensure that you sleep well.

Reference:

https://www.tuck.com/Sleep-And-Athletes/

How To Use A Foam Roller

In this video Mike Lee teaches some basic foam rolling techniques for you to add to your fitness routine. Try to add this exercise to your personal workout at the gym or your home.

“If you put the work in results will come!”

Please Like, Comment, and Subscribe to our YouTube channel. Also be sure to sign up on www.leesfitnessunlimited.com for exclusive offers and content.

For more info on Why We Use Foam Rollers follow this link: https://leesfitnessunlimited.com/2018/06/why-use-a-foam-roller-the-benefits-effects-foam-rolling-has-on-our-body/

The Difference Between Strength and Power

The Difference Between Strength and Power

Strength and power, as much as the two sounds similar, are actually very different. 

If you’ve had an argument in the gym, the ring or even the bar that the two cannot be interchanged, you’ll be happy to know that you’re not in the wrong. 

Strength and power, although are often used as synonyms are far from it and when we dive into the definitions – it’s easy to understand the difference and how to measure the pair. We’ve compared and contrasted the two so that you don’t have to keep on googling and trawling the web. 

Muscle Strength

If we’re going to get scientific about it, muscle strength is defined as the maximum amount of force that a muscle can exert against a form of resistance in one single effort. This is what you expect from a traditional conversation about maximum strength and the one rep max effort.

Testing muscle strength is usually in the form of a variety of compound or olympic lifts with the maximum load in a single lift classifying muscle strength. Whether that comes in the form of maximum bench press, squat, deadlift or power clean, there’s plenty of exercises used as standards for measurements. 

Strength training is heavily weight related with a focus on low reps and numerous sets with personalized and custom training plans depending on the areas of strength improvements required. If the strength improvement is required for the squat for example, more heavy squats are to be cleverly implemented into a routine for development in the area. 

So put simply, strength is the maximum load that our bodies can press, lift or push for a single repetition. 

Muscle Power

Muscle power on the other hand is defined as the product of dynamic muscular force and muscle contraction velocity. When measuring power, the speed at which the muscle contracts is multiplied with the force is exerts.

With recent research from Tufts University, we now know that power is a much better indicator when compared to strength for a number of performance tasks and athletic movements. Power is required for every sport under the sun, whether that’s football, golf and even darts – to an extent. 

Training for power can include plyometrics such as depth jumps, hurdles, lateral hops etc. Of course power training does depend on the sport chosen and the requirements on the body that the specific sports request.  

Simply put, power is the combination of force and speed and so does require strength to be more effective.

The takeaway

To conclude, strength is the maximum load that can be lifted, pushed or pulled for a single repetition whereas power is the speed at which muscles contract multiplied by the force produced. Power therefore requires strength to be effective and to build movements in athletic performance. 

Training for strength requires a clever implementation of low rep, high set exercising with a focus on compound movements. When focusing on power, bodyweight and lower weight plyometrics with speed can be implemented into a routine for improvements in power.

Why Use A Foam Roller: The Benefits & Effects Foam Rolling Has On Our Body

Welcome to the 21st century – a time when gym equipment got a lot better. A time when everything is more compact, convenient and fitness-friendly. Nowadays, this type of equipment can cure all of the common fitness problems – including muscle soreness.

We have all experienced this type of soreness, commonly one or two days after an intense workout. One of the best answers to treating this muscle soreness, however, is a piece of equipment known as a foam roller.

Below, we are talking more about foam rollers and their benefits.

The Benefits Of Foam Rolling

Also known as self-myofascial release, foam rolling is a technique that transformed the fitness world – with many professional athletes, coaches and therapists recommending it as a form of exercise for people of all fitness levels.

The truth is, foam rolling is like flossing. Even though you know that you should do it regularly, you are probably not doing it – or doing it only when you notice an issue such as muscle soreness.

However, before you beat yourself up for this, you should know that using recovery tools like the foam roller helps you clean out some of the lactic acid that is building up in your muscles during exercise. This, according to many experts, is what helps your muscles and your entire body to get away from the tension and prevent injuries from coming.

On top of this, foam rolling is great because it can improve your hamstring flexibility and balance. It can also decrease the exercise fatigue and help you get away from the muscle soreness in the first place.

So, while reaching for your foam roller is something you should definitely do – making this a habit before and after your exercise is even better. A regular foam rolling practice can also help you lengthen your muscles and turn off the overworked ones – tuning your body in a perfect balance and amazing obliques.

Why Use A Foam Roller Before Exercise?

We already mentioned that foam rolling is great for both before and after exercise. However, if we have to pick (for the sake of time), we would advise you to get your foam roller ready before exercise.

The truth is, foam rolling prior a workout can help you decrease the tension and density in your muscle. This will result in a better warmup, and you will also be able to help your muscles recover from the exercise you did the day before.

The right amount of time for you and your foam roller is 5 to 10 minutes, during which you will properly hydrate the tissue before the exercise – resulting in a greater range of motion and giving you a more supple preparation for your exercise.

And the best part?

Foam rolling doesn’t require much. All you need is that compact foam roller and no other fancy recovery tools to reap all of the benefits.

3 Quick Foam Rolling Exercises (Before You Go)

Now, the most interesting part. Below, you can find the three perfect foam rolling exercises ideal for any pre-workout scenario.

1. Kneel and roll – Position your roller parallel to your shoulders and put it below your knees while sitting on them. Make sure that your shoulders, elbows and wrists are aligned and carefully roll back and forth to massage your shins.

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2. Crossed calf – Start by sitting on your back with your hands pressing the floor firmly. With your legs outstretched, your foam roller should be below them while you are pushing your backside up and off the mat (without sinking into your shoulders).

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3. Chest opener – Ideal for chest workouts, this warm-up exercise with a foam roller is all about keeping the roller vertical and making sure that your head and tailbone are fully supported.

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A Final Word

At the end of the day, foam rolling is one of the simplest – yet most effective ways to help reduce the tight and sore muscle feeling more quickly than anything other.

So, we believe now is the right time to get your foam roller ready and start rolling!