You won’t notice much of a difference if you stop taking creatine for a week. Your body and muscles will usually become saturated with creatine after about 3 weeks of adding about 5g per day. When you stop using it, it takes 3 weeks for these creatine stores to leave the body. So realistically if you stop taking creatine for a week, your muscles will still have ample stores. Also, don’t forget that creatine is produced naturally in muscle cells and is also found in many food sources.

A week is not that long

I will categorically state that if you stop taking creatine for a week it will not make a difference.

In fact, if you “feel” like your energy levels or workouts are suffering after a week off, it may be the placebo effect.

When you take it, you flood your muscles with creatine, which helps your muscles produce energy.

This of course can lead to better strength and muscle gains.

However, it usually takes about 3 weeks of adding 5g per day to flood your muscles with creatine.

This also explains why there is a charging phase that basically allows you to get there faster.

So the goal is to flood the muscles with creatine and then go back to a maintenance dose of 3-5g per day.

Now, in fact, yours the muscles being flooded with creatine means they cannot deplete their stores overnight.

In fact, your creatine stores will not begin to deplete until at least 2 weeks after you stop taking it.

For most lifters taking the recommended dosage it will take 3 weeks for the creatine stores to completely leave the body.

That being said, depending on how much you take, it can take 4-6 weeks.

In other words, not taking creatine for a week will make very little difference.

You should also remember that the muscles produce a baseline level of 1-2g of creatine per day.

Also, many foods, especially red meat and fish, contain high levels of creatine, which means you can “supplement” it naturally through your diet.

Don’t believe the Creatine Hype

You will often hear that if you stop taking creatine for a day or two, for a week, it will affect you.

Some will argue that you will lose a little weight, which is mostly water weight, as your muscles become less saturated.

Then there are those who claim that their strength has decreased in the days since they stopped taking creatine.

And there are those who will tell you that they lose size and muscle in a week.

As I already mentioned, if your muscles are saturated through creatine supplementation, it will take at least 2 weeks before creatine depletion occurs.

So if someone notices immediate differences, this is either the placebo effect again, or simply that the muscles were not saturated with creatine.

That being said, it’s completely ridiculous to say that you’ve lost size or strength in a couple of days.

In fact, as I’m sure you’ll realize, your gains are made outside of the gym while you recover.

So your muscles are repairing themselves and getting bigger and stronger when you’re not training.

“The Holiday Effect”

This also explains why you can often return from vacation in better shape than when you left.

You knew you were going on vacation, so your workout levels went through the roof in anticipation.

In fact, you were close to overtraining.

Then you spend a week or two eating, drinking, relaxing, and maybe only hitting the hotel gym a couple of times a week.

And yet, somehow, you look great.

So anyone who says that stopping creatine for a few days or a week has made a big difference in size and strength is talking nonsense.

I will even say that the companies that manufacture and sell creatine will specifically tell you not to miss a day.

To me, this is just marketing hype to keep you buying and taking more creatine.

Don’t believe the hype.

Should you cycle creatine?

You will read so much confusing and conflicting information about creatine that it is enough to make you stop taking it altogether.

And sorry if I add to your woes.

Once again there will be people who swear cycling creatineand those who think there is nothing wrong with taking it forever.

Honestly, I think this comes down to personal choice, as well as how your body reacts to creatine.

You’ll often hear that you should load up on creatine for a week, take it for another 7-10 weeks at maintenance, and then take a week or two off.

The reason for this is that your body will usually adjust to the supplements, so it’s a good idea to reset everything internally and then go back to taking creatine.

Then there are people who will tell you that there is no need to cycle creatine.

Well, there’s actually no need to stop taking creatine completely (since you’ll be cycling anyway).

This should lead to a higher dose, say 10g, for about 4-5 days before returning to the maintenance level again.

In fact, your body has adapted, so you’re moving up the ranks to literally mess up your body.

I’ve always preferred to cycle creatine, but that’s just me.

What happens if you stop taking creatine altogether?

Deciding to stop creatine supplementation comes with some physiological changes, especially if your body has previously responded positively to it.

It is estimated that up to 30% of people are “creatine non-responsive”, meaning that creatine has no effect on them.

So if you’re one of the 30% of people, stopping creatine supplementation won’t make a blind difference.

Initially, one of the most noticeable effects is the reduction of water retention within the muscle cells.

Creatine has the property of improving the absorption of water in the muscles, it helps to look fuller and to gain a little weight.

When you stop supplementing, this effect is reversed, resulting in a reduction in muscle mass and possibly a slight reduction in overall weight due to water loss.

Beyond immediate vision and weight changes, stopping creatine can affect your performance, especially in activities that require quick bursts of energy or high-intensity exertion.

Creatine plays a crucial role in the rapid renewal of ATP (adenosine triphosphate), the main energy carrier of the cells, which is especially important during short and intense physical activities.

Without the added boost of supplements, you may find a slight decrease in your ability to sustain peak performance levels, affecting your strength, power and recovery speed between workouts.

🚫 Stop creatine? What to expect 🚫
Non-responsive creatine	30% of people don’t see an effect from creatine, so stopping has no effect.
Time to run out of creatine stores	3-6 weeks for most people.
Immediate effects	Water weight loss and muscle fullness.
Long-term effects	Potential reduction in strength and power, affecting gym performance.
Brought to you by mybodyweightexercises.com 💪

Your body will eventually adjust

However, the human body is very adaptable.

Usually over three to six weeks, your body will adjust to the absence of creatine supplementation.

Natural creatine synthesis within the body, along with dietary sources, will begin to compensate, although not to the levels achieved with supplementation.

This adaptation phase varies between individuals, but ultimately involves stabilization of performance measures and physical abilities to pre-supplementation levels.

It is worth noting that the effects of stopping creatine supplementation are not permanent.

If you choose to reintroduce creatine into your regimen, previous benefits such as improved muscle water retention, improved high-intensity performance, and faster recovery can be restored.

This reversible nature emphasizes creatine’s effectiveness as a supplement and the body’s ability to adapt to dietary changes.

So while stopping creatine supplementation may lead to some noticeable changes, especially for those who respond well at first, these adjustments are part of a natural process as the body returns to baseline.

Understanding these changes can help manage expectations and maintain a balanced approach to your fitness and supplement strategy.

Final Thoughts

So I hope you have a better idea of ​​what happens when you stop taking creatine for a week.

Actually, very little.

It takes at least 2 weeks to start depleting your creatine stores, and up to 3 weeks (4-6 weeks in some cases) for creatine to completely leave your body.

There’s a lot of marketing hype that says you shouldn’t miss a single day of creatine supplementation.

However, after saturating your muscles you have nothing to worry about a bit yet.

I recently discussed another popular question regarding supplements, namely It is okay to take creatine without protein.

The appearance of larger bellies in powerlifters, as opposed to a more muscular appearance, can be attributed to high carbohydrate and calorie intake. This diet strategy is essential to give you the energy needed to lift heavy weights throughout your training routine.

It’s about Calorie Consumption

I think it’s pretty obvious that getting “big” for the body is usually through calorie consumption.

you need eat a calorie surplus if you want to get bigger and stronger.

So if you’re wondering why you’re not packing on muscle even though you train like a fiend, it’s because of your diet and nutrition.

Powerlifters are all about muscle and strength, so it makes sense that they need to eat a large amount of calories.

In reality, they are in an almost constant state of bulking.

The heavyweight divisions of Olympic powerlifting and weightlifting, as well as World’s Strongest Man competitors, will typically feature very large bellies.

The difference between Powerlifters and Bodybuilders

When you consider a bodybuilder, they will also go through a bulking phase in the beginning.

This involves high-intensity training and eating a lot.

Basically, doing everything they can to grow as much muscle as possible.

Unfortunately, fat is part of the deal with all the extra calories.

However, a bodybuilder will usually go through a cutting phase.

This means going on a very strict diet to get rid of fat.

In fact, you’ve probably heard a lot of them bodybuilders live on chicken, broccoli and rice.

However, even an ingredient like rice is likely to take a backseat to a bodybuilder’s cutting phase.

They will also cut back on their workouts, but still do enough to maintain as much muscle mass as possible.

That’s right, the cutting phase will also deplete a lot of strength from the athlete.

Basically, they are much weaker.

Now, if we look at things from a powerlifter’s point of view, the last thing they want is to lose strength and become weaker.

Powerlifting is all about building as much raw power as possible.

This allows you to lift the heaviest loads within your capabilities.

So a powerlifter will not go through the cutting phase, especially when training for a competition.

The truth is that shifting a lot of weight will burn a lot of calories.

The solution, once again, is to consume even more calories.

You have to remember that you can eat as “clean” as you want.

But excess calories are just that. If they are not burned during your daily activities, they will be stored as fat.

However, this is of little concern to a powerlifter.

More body mass means more bar mass can be moved.

Powerlifters train with a lower volume

Another thing to consider is the overall volume of work a powerlifter does in a session.

Okay, I already mentioned that moving a lot of weight will burn a lot of calories.

However, this does not work in the same way as high volume training.

Also, let’s not forget that it’s impossible to detect body fat reduction.

But, the same cannot be said when it comes to adding body fat.

For most of us, excess calories will usually make it to our stomach.

If you’ve ever changed your training protocols, you’ve probably noticed the same thing.

Let’s say you’ve had a real concentration on hypertrophy and conditioning for a few months.

Then you decide to shift your focus to pure brute strength training.

Even if you’re lifting at a high intensity, if not more, you’ll usually notice that you’re gaining weight.

You’ll probably end up taking in more calories because your energy levels feel so depleted from your workout.

Also, even though you’re moving much heavier loads, your overall volume will drop significantly.

The type of workout can create a big belly

Now, when I talk about the “type of training” a powerlifter does, it’s not so much about the lack of cardio and ab work.

In fact, powerlifters will definitely train their abs and core.

All the movements we do originate from the core, so it is essential for a powerlifter to have a very strong core.

In fact, heavy bench presses are part of a powerlifter’s training regimen.

Yes, even when powerlifters are in a constant state of bulking, they still train their abs.

But, these are no ordinary weighted seats.

Depending on the athlete, you could be talking about doing sets of 15 reps with 300-500 lbs.

Yes, this will work your abs, but it will also build big slabs of stomach muscle.

You will also need to consider how these athletes use their weight belt.

Most of us will use a belt to stabilize the core and protect the back, a powerlifter also uses it to focus on breathing.

In very heavy squatsdeadlifts and bench presses will literally make the athlete push their stomach out as hard as possible.

The goal here is to press your stomach as hard as possible against the belt to provide extra support.

If you do it several times a day, over weeks, months and years, you will get a bigger belly.

Former powerlifter and current strength coach, Louie Simmonsonce said, “If you want a small waist, powerlifting is not your sport.”

The role of steroids

Steroids produce a big belly.

In fact, there is a term known as “good roid”although this is more for bodybuilders than powerlifters.

It is actually known as palumboism.

This is when the oblique muscle thickens and forces the rectus abdominis muscles outward.

Actually, it is not the steroids that cause this “big belly”, but other performance enhancing drugs.

These include insulin, human growth hormone, and various anabolic peptide hormones.

Having said that, the opposite can also be said about some steroids.

In fact, there are some steroids that will increase your metabolism and increase your daily energy expenditure.

This will burn calories and body fat while improving recovery so you can train harder and longer.

So, from a powerlifter’s point of view, the obvious solution to combat this “calorie burn” is to eat more.

And then we’re back to where we started: consuming more calories means more body fat.

Key learning points

• Powerlifters need to consume a large amount of calories to support their training.
• It is not common for powerlifters to eat during training sessions.
• Powerlifting training involves a lot of stomach strain. The stomach is usually “squeezed” into a weightlifting belt to help the lifter focus on breathing.
• Ab training for powerlifters involves huge weights which will build huge slabs of ab muscle, thus making the stomach bigger.
• Steroids may play a role, whether this is due to palumboism or the requirement to consume more calories.

Want to try a powerlifting type workout (just 3 exercises) that will help you add 14kg of lean muscle in 60 days? check it out Anabolic Aftergrowth training program.

Drop sets are a powerful method of improving muscle fatigue and facilitating muscle development, although they can be tough and not ideal for every individual. Usually, a set of drops is counted as a single set, even if there are several drops in weight.

Understanding Drop Sets

Drop sets are a great training protocol that you can incorporate into your training routines.

It involves gradually reducing the weight you lift in a row without taking a break.

The main purpose of this is to continue exercising past the point of initial muscle fatigue.

However, when I say “set”, this does not count as an additional set, but as an extension of the original working set.

In other words, drop sets should always be counted as a single set.

The main reason for doing drop sets is to increase muscular endurance and promote muscle growth.

This is achieved by fully fatiguing the muscle fibers.

That being said, while droplet stacks may increase strength, there is some published evidence Journal of Sports Medicine and Physical FitnessThis shows that doing regular heavy sets will lead to greater strength improvements.

Drop sets are suitable for beginners, intermediate and advanced, but should be used with caution to avoid overtraining.

In addition, you can apply them to all exercises, thus improving the intensity and effectiveness of your training.

Make sure you maintain proper form to enjoy maximum benefits.

The most common way to use drop sets

Personally, I’ve mostly used decline sets for the last set of an exercise.

My standard protocol would be a total of 3 drop sets after the last work set, ensuring that the reps remain the same.

Also, I will usually reduce the weight by about 10-30% for each subsequent set of drops.

Here’s an example with barbell bicep curls:

Barbell Bicep Curls: The Single Drop Set Method
set	Res	weight
1	8-12	70 kilos
2	8-12	70 kilos
3 + 3 drop sets	8-12	70lbs ➡️ 50lbs ➡️ 40lbs ➡️ 30lbs
Brought to you by mybodyweightexercises.com

However, the final work set that includes 3 sets of drops should only count as ONE SET and not as a total of 4 sets.

Realistically, your “real” sets (for lack of a better word) should be done with maximum weight, intensity, and repetitions.

Drop sets are just a way to push yourself a little harder while your muscles are tired and close to failure, incorporating the same movement but with reduced weight.

So the biceps workout above only has 3 sets and not 6 sets.

The “Every Set Drop Set” method

The drop-set-per-set method is exactly what it sounds like, you do one drop set for each set of each exercise throughout your routine.

This will significantly increase the intensity and volume of your workout.

Basically, you’re looking to push your muscles to exhaustion at various resistance levels.

This will improve muscle endurance and growth by exposing your muscles to a wide range of stimuli in a single session.

I will say that it is very effective for muscle hypertrophy, but with some caveats.

First, consider your overall training intensity, training volume, and recovery capabilities to avoid overtraining.

Because of this, I would recommend that the drops-per-set method be used only by experienced lifters, especially those trying to plateau.

Also, use this method if you want to temporarily increase your training.

So I wouldn’t advise beginners to try this method, and I’d also avoid training this way for more than two days a week.

Make sure you have at least 72 hours between these two sessions and train normally throughout the week.

Finally, be mindful of your recovery as well as how you feel in the gym, as there’s no point in continuing if you feel perpetually exhausted or find that your workouts are suffering.

Barbell Bicep Curls: Every Set Drop Set Method
the phase	Res	weight
The initial set	8-12	70 kilos
Place set 1	8-12	50 lbs
Place the 2nd set	8-12	30 kilos
Brought to you by mybodyweightexercises.com

As you can see in the table, I have reduced the number of drop sets from 3 to 2.

This workout will only consist of 3 sets of work and not a total of 9 sets.

Now, you can try the per set method with 3 drop sets per set, but this is high intensity and volume.

So this is something you could potentially work on, but I would err on the side of caution and use less until your body gets used to this type of training.

This is also a great opportunity to check out my article discussing whether you should do bicep curls sitting or standing.

Key learning points

• A set of drops counts as one set.
• Decline sets involve lowering the weight with subsequent sets, “without resting between those sets.”
• They are a great way to improve muscle endurance and muscle growth.
• The most common method of using drop sets is to include a drop set in the last set of a specific exercise.
• I would generally do 3 sets of drops after the last set of an exercise.
• You can use the “set of drops per set” method which involves doing a set of drops after each set, I usually stick to 2 sets of drops using this method.
• Set each set is an advanced training method and should be avoided by beginners.
• Don’t do “all down sets” more than twice a week and train normally the rest of the week.
• Be careful with your recovery and make sure your workouts don’t suffer due to potential overtraining.

One of the biggest benefits of drop sets is that they increase metabolic stress and promote greater muscle growth. Basically, you can burn fat while building muscle. What exactly is the focus? Massthetic Muscle training program.

Last updated on July 22, 2024 at 3:25 p.m

Flexibility is critical to overall physical health, but is often overlooked in fitness routines.

He claims that the hyperbolic stretching program offers a comprehensive solution to improving flexibility through daily 8-minute routines.

Here, we will go over the details of the program, the creator, the target audience, the components, the pros and cons.

What is a hyperbolic stretching program?

The hyperbolic stretching program is a 30-day flexibility training regimen designed to improve muscle elasticity, relieve joint pain, and improve overall physical performance.

The program is structured around scientifically backed stretching techniques that promise to deliver significant results with minimal time investment.

In particular, it uses methods such as myotatic reflexes and reverse myotatics to promote deeper muscle relaxation and faster flexibility.

What sets this program apart is its emphasis on dynamic stretching rather than static routines.

The idea is to trigger the body’s natural reflexes to improve flexibility in a short amount of time.

Each session lasts 8 minutes, making it a convenient option for people with busy schedules.

The program’s holistic approach ensures that all major muscle groups are targeted, providing a comprehensive solution to improving overall flexibility.

Who created the hyperbolic stretching program?

The hyperbolic stretching program was created by Alex Larsson, a fitness expert with extensive training in flexibility training and martial arts.

Larsson developed this program after research and personal experience to overcome his flexibility limitations.

His goal was to create a method that could help others achieve similar results efficiently and effectively.

Larsson’s expertise is reflected in the program design, which is based on scientific principles and practical applications.

He has tailored the program to address common flexibility challenges and make it accessible to a wide audience, from beginners to advanced fitness enthusiasts.

Larsson’s commitment to helping people improve their physical abilities is evident throughout and in mind Hyperbolic stretching program.

Who is the hyperbolic stretching program for?

Hyperbolic stretching is designed for a broad audience program.

It is suitable for people of all ages and fitness levels, including those new to flexibility training and seasoned athletes looking to improve their performance.

The program is particularly beneficial for people suffering from stiffness or chronic pain, as it aims to relieve muscle and joint tension.

Additionally, athletes and fitness enthusiasts looking to improve their range of motion and overall flexibility will find this program useful.

Whether you’re a dancer, martial artist, or someone looking to increase their physical agility, the Hyperbolic Stretching program offers techniques that can be tailored to your specific needs.

Its universal appeal lies in its simplicity and effectiveness, making it a great tool for anyone looking to improve their physical health.

What do you get with the hyperbolic stretching program?

Hyperbolic Stretching program participants have lifetime access to six comprehensive video modules.

These modules cover various aspects of flexibility training, ensuring a comprehensive approach to improving your overall range of motion.

The program includes routines that target different muscle groups, such as the hamstrings, hip flexors and shoulders, providing a total body flexibility solution.

Each module is designed to be easy to follow, with clear instructions and demonstrations.

The program also emphasizes a contract-relax stretching protocol, which alternates between contracting and relaxing the muscles for deeper stretches.

This method not only improves flexibility, but also helps prevent injuries and improve muscle strength.

Lifetime access ensures you can review routines at any time, making it a valuable long-term investment in your health.

Benefits of the hyperbolic stretching program

One of the significant advantages of the hyperbolic stretching program is its effectiveness.

The routines are designed to be completed in 8 minutes a day, making it easy to fit into even the busiest schedules.

Despite the short-term commitment, the program promises noticeable improvements in flexibility and muscle elasticity within 30 days.

This makes it an attractive option for those looking for quick and effective results.

Another pro is the scientific basis of the program.

The techniques used are based on the principles of muscle reflexes, ensuring that the stretches are safe and effective.

In addition, the program is accessible to many people, regardless of age or physical condition.

The inclusion of a 60-day money-back guarantee offers a risk-free opportunity to try the program and see if it works for you.

Overall, the hyperbolic stretching program provides a practical, evidence-based approach to improving flexibility.

Cons of the hyperbolic stretching program

However, the hyperbolic stretching program is not without its drawbacks.

A potential downside is the requirement for daily commitment.

Although the routines are short, consistency is key to achieving the desired results.

Sticking to a daily regimen can be difficult for some people, especially if they are not used to a regular exercise or stretching routine.

Another downside is the lack of personalized coaching.

The program is delivered through video modules, meaning participants do not receive one-on-one guidance or feedback.

This can be a limitation for those who prefer personalized instruction or need additional support.

Also, the digital format of the program may not appeal to everyone, especially those who prefer physical materials or in-person classes.

Despite the downsides, the overall benefits of the program outweigh these limitations for many users.

the conclusion

The hyperbolic stretching program presents an effective and scientifically backed approach to improving flexibility and relieving pain.

With easy-to-follow routines and comprehensive coverage, it caters to a wide audience.

For those looking to improve flexibility and overall physical well-being, this program is worth considering.

Ready to unlock your full flexibility potential? Check out the Hyperbolic Stretching program today!

How many rest days between workouts?

When you’re laser-focused on your fitness goals, it’s not uncommon for “rest days” to be at the bottom of your priority list. But recovery is as comprehensive as training for physical health; they help develop strength, improve performance and reduce the risk of injury.

So how many rest days are needed between workouts to realize these benefits?

Ideally, you will have between 48 and 72 hours of rest between training days. If you love high-intensity workouts, the American Council on Exercise recommends at least one very passive rest day every 7-10 days.

Below, we explain how rest days work to fuel future workouts and what you can do to help your body bounce back (and build) even better.

Why rest days help boost future training

Whether you’re in shape or a five-star athlete, rest days and recovery periods can make or break your instant. and long-term physical health. While you’re resting, your body is hard at work, on a molecular level, making the necessary repairs for your next workout.

Specifically, they promote rest days:

• Muscle repair and growth – During periods of exertion, your muscle fibers experience “micro-tears” due to physical stress. When you take time to rest after your workout, these tears have time to heal and grow, creating even stronger muscle tissue. In sports science, this process is known as muscular hypertrophy.
• Glycogen replenishment – Glycogen is the main substance your body uses to fuel your workouts. Intense training sessions deplete your reserves, which are located in your muscles and liver. Rest days—accompanied by a carbohydrate-rich post-workout meal—allow your body to replenish its stores. This facilitates muscle repair and growth and helps you avoid muscle fatigue.
• Hormonal balance – Physically speaking, your body perceives exercise as a form of stress. As a result, cortisol (the stress hormone) tends to rise during training sessions. If you do intense or frequent workouts, rest days help you avoid getting a catabolic state: when your body may begin to break down muscle instead of repairing it. Rest also allows your endocrine system to balance, reducing the risk of developing hormonal imbalances.

On a macro level, rest days help prevent overtraining, which can cause you to feel mentally and physically burnt out after the gym. By treating rest days as a critical component of your regimen, rather than the enemy, you’re more likely to see stronger and more lasting results from your efforts while active.

Understanding active and passive recovery

Different types of workouts may require different types of recovery periods. For example, you may not need a full rest day if your preferred exercise is gentle yoga.

Rest days are most essential for those involved in high-intensity or resistance training, where muscle hypertrophy can occur. Therefore, it is important to distinguish between “active” and “passive” recovery time:

• Active recovery It can include low-stress exercises to maintain circulation and tone muscles. Active recovery days may include the following exercises:
  • A quick walk
  • swimming
  • yoga
  • Stretching
• Passive recovery includes no exercise: complete physical rest. This is ideal if you participate in high-intensity workouts, especially on a regular basis. On these days, feel free to read, do your favorite hobby, or just relax on the couch as a workout for the day. Enjoy it!

Don’t forget post-workout recovery

Rest days are important, but you can help your recovery even more by taking a few simple steps after your training sessions.

Here’s what you can do to help your body recover during this transition:

• cool down – Before leaving the gym, make sure you get in at least 10 minutes of wind movement. Low-intensity exercise helps bring your heart rate and blood pressure back to baseline.
• stretch out – Stretching helps limit muscle soreness and promote flexibility. It’s thought that stretching along with cool-down periods can help prevent your muscles from becoming stiff and sore.
• Hydrate – If you do it right, you may lose a lot of moisture while exercising. Some people can lose up to 2 liters of fluid (and salt) for every hour of high-intensity exercise. Ideally, adults will drink 16 to 24 oz. water or sports drinks after training.
• the fuel – Post-workout snacks help replenish glycogen stores and promote muscle repair and growth. The ideal post-workout meal can depend on the type of workout you’ve done, as well as your needs. To simplify things, carbohydrates are ideal for recovery, while proteins help with muscle repair and growth.

Build holistic health at Chuze Fitness

After some time off your feet, rededicate yourself to your workouts at Chuze Fitness. With one of the best value memberships you’ll find, you’ll enjoy access to clean, premium gym equipment, a variety of group classes, and even a movie theater to work out while you’re entertained. Do you need babysitting? Chuze Fitness has that too. Please note that this service is not available at all Chuze Fitness locations, be sure to check your local Chuze location page.

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Sources:

Healthline. Are rest days important for exercise?

https://www.healthline.com/health/exercise-fitness/rest-day#benefits

NCBI. Effects of intertrial rest intervals on repeatability of the 10-repetition maximal exercise test: A pilot study in recreational resistance-trained men. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6719818/

Healthline. Muscle hypertrophy and your training.

World of Runners. Cortisol and exercise: what you need to know.

https://www.runnersworld.com/uk/health/mental-health/a60125903/cortisol-and-exercise/

Fit very well. Why you need rest and recovery after exercise.

Mayo Clinic. Aerobic exercise: how to warm up and cool down. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

Johns Hopkins Medicine. Athletes and hydration: questions and answers with a dietitian.

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding, and wellness.

How to use Resistance Bands

One of the most prominent training aids you’ll find among fitness enthusiasts, resistance bands pack a surprising punch.

As a highly portable space saver, resistance bands can be easy to stash in your gym bag and a beast to use while working out. Whether you’re looking to increase full-body strength or relax while recovering from an injury, their magic lies in comfort and versatility.

If you’ve been curious about resistance bands, it’s helpful to know which type is right for your routine. Plus, with some resistance band workouts to add to your repertoire, you can start experimenting with this flexible workout tool the next time you hit the gym.

What are resistance bands used for?

Compared to other fitness equipment, resistance bands are incredibly cheap. A set on Amazon shouldn’t set you back much more than $25, though you can often get them for less.

However, the real shocker of the usefulness of resistance bands comes from their versatility. These supplements can be used to level up any of the following types of routines.

strength training

The most common use of resistance bands is simple: build more strength. Resistance bands can be used to target a variety of muscle groups, including:

• Lower body
• The core
• upper body

Despite their innocent looks, sports science suggests that these training supplements can be just as effective as dumbbells and other heavy gym equipment.

Another benefit of using resistance bands for strength training is that they are gentle on the joints. Whether you’re working through an injury, new to training, or have a chronic joint disease like arthritis, they offer a lighter way to get more out of your workout without overtaxing your body.

Building flexibility

Many fitness enthusiasts tend to build strength or muscle. But flexibility is also an important component of overall fitness, as it can reduce the risk of injury and improve your ability to move smoothly and functionally in everyday life (not just in the gym).

Resistance bands can be used to expand your range of motion:

• Yoga or Pilates – Many Pilates and yoga instructors incorporate resistance bands to increase the effectiveness and results of these workouts. It may be the resistance bands used in classic Pilates squats or as an aid to promote better alignment in yoga.
• Assisted stretching – By looping the resistance band around an object—be it a body part or a piece of furniture—you can deepen an existing stretch. For example, you can increase the hamstring stretch by lying on your back by placing a resistance band around the arch of your foot and pulling it toward you.

Recovering from an injury

Physical therapists often use resistance bands during PT exercises to help promote muscle rehabilitation. Their adaptability makes them a great tool for anyone, whether they’re a fitness beginner or an athlete recovering from a stubborn injury.

You will see them used to improve:

• Range of motion exercises
• Low impact reinforcement
• Muscle activation (helps keep sluggish muscles active and prevent atrophy during recovery periods)

What types of resistance bands are there?

There are three main types of resistance bands:

• Mini Bands or Loop Bands – They are thin and flat loops, usually made of latex. They tend to have low resistance, so they’re a great choice if you’re just starting out on your training journey or if you’re new to this equipment.

Some loop bands are made of fabric to help reduce slippage. Fabric bands also tend to have a little more resistance, making them a great option if you’ve been building strength for a while.

• Pipe bands with handles – Tubular bands look like a jump rope, but they have a grip. They are mostly used to develop arm strength, often by standing on the tube and doing bicep curls or other arm exercises.
• Therapy Bands – Therapy Bands look like a cross between mini bands and tube bands. They look like a loopless band with no handle, like a latex band. You will hold each end of the band in your hand and use them to perform range of motion, strength building or muscle activation exercises.

How to use resistance bands and 5 exercises to try with them

Before breaking into groups, your first step is to choose the right one for you. In addition to the style of the team, you will find that the various packs have light, medium and heavy options. These refer to the strain of each group. In general, lighter bands are used for more repetitions; for fewer reps, choose a heavier band.

After choosing the type of resistance band you prefer, you can familiarize yourself with this tool with some of the following exercises.

#1 Mini-banded Squats

Adding a small band to your squats activates your glutes, quadriceps and hamstrings in one fell swoop.

Try 3 sets of 10 to 15 reps:

1. Place your small band above your knees.
2. Place your feet shoulder-width apart, with your toes slightly out.
3. Squat, focusing on keeping your back and knees over your toes as you lower.
4. Aim to keep tension on the band as you squat, pressing your knees.
5. To burn more, squeeze your butt while standing up.

#2 Side Mini Band Tours

With the loop band in tow, even walking becomes a workout. These banded walks work the outer glutes and hip abductors.

Try 3 sets of 15 steps of these:

1. Loop the mini band over your ankles or over your knees (like those squats).
2. Keep your feet hip-width apart with a gentle bend in your knees, slightly forward.
3. Do this with the side foot, increasing the tension on the band, and continue with the other foot, returning the band to its original tension.
4. Continue until you reach your desired step count. Then side step with the other foot in the opposite direction.

#3 Tube Band Bicep Curls

Tubular bands specialize in arm exercises, and these curls target your biceps beautifully.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and standing on the tube band, grasping the handles with your palms facing out.
2. Keeping your elbows close to your torso, bring the handles up to your chest, bending at your elbows.
3. Slowly return the handles down the sides. You can try 10 repetitions, up to three sets.

#4 Tube Band Chest Press

When the chest press has a row, you can use your utility band instead of the equipment.

Here’s how to work your chest, shoulders and triceps with the tube band:

1. Find a stable structure (like a post or column) and tie the duct tape around it.
2. Grab a handle in each hand and pull away from the frame until you feel tension in the band.
3. Hold your hands at chest level, keeping your elbows bent. Keeping your hands down, pull the handles out to full extension.
4. Slowly bring your hands back to your chest. repeat

You can try 3 sets of 10 to 15 reps each.

#5 Seated Rowing Therapy Band

When you want to strengthen your back without a mechanical rower, break out the therapy band and follow these steps:

1. Sitting on the floor, place the therapy band on the soles of your feet. Stretch your legs out in front of you.
2. Sit tall and hold each end of the band with your palms facing inward. Bend your elbows and draw your shoulder blades toward your midline, pulling the band toward you.
3. Slowly return your arms to the starting position.

With all of these exercises, you’ll get the most out of your routine by constantly releasing the tension in the band.

Bonus: Using a shoulder thread

Don’t forget: resistance bands can be just as strong as a warm-up and cool-down supplement. To lubricate your shoulder joints before or after your workout, try using the shoulder thread therapy band:

• Hold your resistance band (a mini band, tube band, or therapy band) in front of you, palms facing down.

Tip: The more tense the shoulders, the wider the grip should be. If your shoulders are very mobile, make sure you grip the band no tighter than a few inches above your shoulders.

• Slowly, in an arc-like motion, extend your arms toward your ears. You should rotate your shoulders so that your elbows are facing the ceiling.
• Continuously draw the arms past the hips and towards the floor. Your elbow bends should now be facing outwards.
• After a pause, slowly move your arms through that arc and return to the original position.

If you’re using the shoulder cord as a wind-up routine, try synchronizing your breathing with your movements (inhale as you raise your arms up, exhale as you lower your arms) to relax.

Find Irresistible Training Support at Chuze Fitness

There’s no shortage of equipment and amenities to try out with a Chuze Fitness membership. From top-of-the-line machines to skilled staff to show you how to use them, Chuze provides you with all the tools you need to make your fitness dreams come true.

Plus, there’s minimal resistance to taking the first step toward your health goals: try a free 7-day pass to take a look at what a better future looks like.

Sources:

prevention How to Use Resistance Bands Properly: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Fit very well. How to Use Resistance Band Training to Build Strength and Muscular Endurance.

Good + Good Neck in Knots? “Shoulder Flossing” is a safe way to release. https://www.wellandgood.com/shoulder-flossing/

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding, and wellness.

How many days a week should I run?

It’s no secret that running is one of the best ways to improve your cardio and reach your fitness goals. But you may have heard that too much Running can cause injury or burns. So if you’re new to fitness or have recently added running to your routine, you might be wondering: How many days a week should I run?

The answer varies depending on your goals and fitness level, but experienced runners typically run 3-4 days per week. To develop a strong running habit, however, consistency and rest are key.

In this article, we’ll cover everything you need to know to decide how many days a week to run.

The benefits of running

Why is exercise so popular?

For one thing, it doesn’t require a huge amount of equipment. A quality treadmill or park run is all you need.

But even more important than comfort are the great health benefits of running, such as:

• Elevated cardio health – Nothing gets your heart pumping like a solid run. And here’s a fun fact: a regular running habit can reduce your risk of cardiovascular disease by 30-45%.
• Improved weight management – The average runner will burn about 100 calories per kilometer, very efficient.
• Increase mental well-being – Running releases endorphins. Endorphins reduce stress, improve sleep and alleviate symptoms of depression.

For these reasons and more, running is a great way to start on the road to optimal health.

Calibrate Running to your Fitness Level

Once you’ve decided to make running a part of your life, you’ll want to make sure it continues to have a positive impact by tailoring your routine to your fitness level and needs.

Here’s how:

• Take stock of your current physical condition – People who already exercise regularly can accelerate their program faster than those who are just starting out.
• Be aware of how often you run – Don’t go from zero to 100 with running if your body has no prior experience. It could cause an injury. Speaking…
• Factor in past injuries – Have you struggled with injuries, especially in your knees or ankles? If so, you’ll want to take it slowly and let your body get used to the effect.

As you run, pay close attention to what your body is telling you. If something starts to hurt, stop. If you’re feeling burnt out and exhausted from your routine, cut it out.

Suggested Running Schedule by Experience Level

Once you’ve settled on a starting point, consider some general guidelines for how many days you want to run:

• Beginner – Start running 2-3 days a week, always with at least one rest day in between. As your endurance improves, you can increase the frequency.
• intermediate – People with good physical fitness and a history of running can safely shoot 3-4 days a week.
• advanced – Running 4-5 days a week is doable for experienced runners who want to log high mileage or train for competition. However, it is important to take a full week off.

For those working back from an injury or with limited time, 1-2 days per week is a smart goal.

Rest and recovery are key

Finding a regimen that works for you keep it long term It is essential to build a running habit. To encourage this, remember that your body needs time to adapt to the stress of running and to heal your muscles and tissues after a session.

In other words, a sustainable running habit depends on having enough rest and recovery days.

Note, however, that there is a difference between rest and recovery:

• Rest days – A 24-hour period without exercise.
• Recovery days – Days focused on mobility and circulation but without lively activities.

Recovery day, while active, is not for boosting your cardio endurance or general fitness. Instead, it should improve circulation and blood flow that helps muscles heal.

Swimming, yoga, and walking are solid choices for recovery activities.

Tips for a balanced schedule

If you’re new to running, consider these helpful tips to set up your weekly schedule:

• Spread the effort – It’s essential to have some hard days where you really push yourself, but avoid scheduling them all at once.
• Keep it fresh – Try putting yourself in different running environments to find what works best for you. Try the outdoor trails in your area, or try a social and lively gym atmosphere.
• Incorporating cross-training – Activities like strength training, yoga, and cycling can tone your muscles and help you better meet your running goals.

Finally, don’t forget to enjoy the process.

And remember: it takes time to build your stamina. Always focus on the next milestone, and you’ll be running at a high level in no time.

Love your running routine at Chuze Fitness

At Chuze FitnessWe understand that establishing a fitness routine can be difficult to do alone. Fortunately, our staff are all fitness enthusiasts who enjoy helping others reach their full potential. From helping you find a running group to coaching through our wide range of group classes, we’re here to support your journey in any way we can.

Also, while running outside can be an awesome experience, the weather won’t always cooperate. Our state-of-the-art facilities allow you to pursue your goals, rain or shine.

Start your journey with us today 7 day ticket free.

Sources:

National Library of Medicine. Recreational running reduces the risk of all-cause and cardiovascular mortality. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/

Mayo Clinic News Network. Mayo Clinic Q & A: Running and Weight Loss. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-running-and-weight-loss/#:~:text=Running%20is%20one%20of%20the,not%20increase% 20% of your 20% of 20 calories.

WebMD. What to know about rest day training. WebMD. Exercise and Depression.

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding, and wellness.