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Total-Body Battle Ropes Workout

Written by SEO User Fitness Avenue Wednesday, February 19, 2020

If you want a whole-body exercise that is new, innovative, and effective, you should consider trying battle ropes. This workout routine uses fitness ropes with extreme movements to help build muscles throughout your body. Not only is the use of these weighted ropes good for fitness, but the act of thrashing and slamming them gives many people a particularly visceral joy as they work through frustrations and push themselves to their limits. Here’s a more detailed look at what battle ropes are and how you can incorporate them into a total-body fitness routine.

What is a Battle Ropes Workout?

A battle ropes workout uses weighted fitness ropes combined with extreme, hard motions to help build strength and cardiovascular health. The name battle ropes comes from the fact that some of the motions can seem violent, this making it look almost like you are fighting the ropes during a workout. Despite the violent motions, there is also something intriguingly graceful about using battle ropes for a workout. The motions of the rope take on fascinating patterns and often resemble crashing waves. This intense exercise with elegant patterns makes for a beautiful and effective workout experience.

Whether you use battle ropes at home or at a gym, you will find the exercise very rewarding. Because the ropes respond well to your movements, you can see a visual confirmation of the effort your put into each exercise. If you don’t try your hardest, the ropes will barely move. On the other hand, the more force you put into the motion, the more of a reaction you receive from the fitness ropes. In addition to the beauty of the rope movement, many people like the battle rope workout because it brings them back to their experience in schoolyard games, making the exercise feel like play even when you are sweating and your muscles feel like they are burning.

Are Battle Ropes Worth It?

Cost-wise, battle ropes can run as little as $60 or as much as $300, making them an affordable addition to most home gyms. However, some people view them with skepticism because of a number of reports that they are ineffective, cause injury, or otherwise don’t function properly as a full-body workout. The truth of the matter is that, while battle ropes are more challenging to use than other fitness equipment, they are definitely worth it to somebody who is committed to doing the right exercises.

Battle ropes function as one of the most effective full-body workouts out there, but you need to make sure that you know the exercises that go with them. Many critical reports of fitness ropes come from people who use them without proper training or discipline, resulting in a sloppy and ineffective workout. If you use the battle rope exercises outlined below, you should see results very quickly. Used well, battle rope workouts leave you feeling exhausted but fulfilled as you get a complete workout for every muscle in your body.

Starting Out with Battle Ropes

As with any exercise routine, there are beginner workouts and more advanced workouts. When you begin a battle rope workout for beginners, you should remember that relaxation and breathing is important. You don’t want to grip the ropes too tightly, because tensing your muscles leads to faster exhaustion. You also need to maintain good breath control, because you will wear out very quickly under this high-intensity workout if you don’t breathe properly. Once you have those basics in mind, consider the following beginner battle rope exercises.

Arm Waves

The most basic battle rope exercise is the arm wave. Begin with your feet hip-width apart, your toes pointed forward, and your knees bent slightly. Your palms should face the floor as you grip the ropes. For a single-arm wave, move one arm up and down at your full range of motion, keeping a brisk pace and repeating for 30 seconds. For a double-arm wave, move both arms in sync with one another, again focusing on a 30-second interval for the exercise. As you get used to this exercise, consider adding a squat and observe how this changes the waves made by the ropes.

Alternating Waves

Once you have reached a point where you can consistently generate enough power to get a wave all the way down the fitness rope and to the anchor point, it’s time to see how long you can sustain the movement. Using a single arm at a time, try to create consistent waves that go all the way down the fitness rope and keep those waves going for a full five minutes. If your arms start to hurt, you can rest and slowly work your way up to a five minute interval. Once you are able to consistently manage this, try going further by using both arms and creating an alternating wave pattern. This exercise will build up strength throughout your body while also boosting your stamina, endurance, and cardiovascular health.

Stagecoach

In this exercise, you move your arms in simultaneous waves, similar to a stagecoach driver. You can begin with 30-second intervals and work your way up to five minutes at a time. The stagecoach position uses an overhand grip on the battle ropes, but you can change to an underhand grip if you have problems. Your ultimate goal should be to maintain an overhand grip for five minutes at a time. In order to achieve this goal, you need to place special emphasis on your posture and movement. While the waves should come from your arms and shoulders, your foot placement and hip movement are equally important. The stagecoach maneuver showcases how battle ropes truly provide a total-body workout.

Outside Circles

Once you have mastered the creation of waves, try increasing your range of motion. In this exercise, you twirl each battle rope to the outside, moving from your shoulders and creating a pair of circles. If you do only one at a time, it should look almost like you are turning a jump rope. Even if you are already used to the wave and stagecoach exercises mentioned above, creating these circles will likely require you to build up as you work toward five minutes of continuous movement. This exercise uses the same muscle groups as the ones listed above, but utilizes a completely new motion that might take a little getting used to.

Rainbows

One of the most difficult beginner exercises is the rainbow. To do this, bring your hands close together as you hold each rope. From there, make a large circular motion that brings your hands over your head and to the other side of your body. This creates a rainbow effect from the ropes. Your feet should be positioned about hip-width apart during the exercise, and your toes should stay pointed toward the anchor. The movement comes not only from your arms but also your hips as you swing the rope from one side to another and then back again.

Done properly, battle ropes are an incredible exercise that provides a full-body workout while also creating beautiful, almost Zen-like effects. Start with the exercises listed above and then build into more advanced routines. The end result is a workout that targets all of the important muscle groups in your body.

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How to Pick Up the Right Plates for Your Home Gym?

Written by SEO User Fitness Avenue Wednesday, February 19, 2020

As you build your home gym, you will need to consider what kind of weights you should include and how to properly store your weight plates. This guide exists to help you find the right plates for you and to determine how you might want to expand your weight training equipment in the future. Consider your workout habits and goals, then consult the information below to get a better picture of the equipment you need in order to get the workout you want.

Why You Need Free Weights

The first question you might have is why you should commit to free weights in the first place. After all, there are many different strength training options, including a wide range of different exercise machines available. However, very few modern exercise machines can provide you with the immediate and effective results that free weights offer. Lifting weights builds size and strength very quickly and can be used in a number of different varieties to work out hard-to-reach muscle groups.

Almost as significantly, free weights provide you with a level of affordability and convenience that other exercise equipment cannot match. You can pick up used weight plates for very little money, and their design makes them all buy impossible to significantly damage. In terms of storage, you need one or more racks for your weight plates and their associated bars, but that’s it. This gives you a lot of room in your workout space for other pieces of equipment or for movement-based exercises. All told, free weights are a great investment for anybody interested in building strength.

Standard Plates versus Olympic Plates

Before delving into more detail in this weight plates buying guide, it is first worth noting the two main types of weight plates. Standard plates have a one-inch diameter hole that fits a one-inch bar. These plates are the more affordable of the two, but they also tend to be of the lowest quality. If you buy a standard bar and accompanying plates, you may have to replace the items more quickly as they dent, chip, or bend from frequent use.

The other main type of free weights are Olympic weight plates. These plates have a two-inch diameter hole that fits the thicker two-inch Olympic weight bar. Olympic weight plates cost more up front, but they have a much higher level of quality and durability. You could potentially go your entire life without needing another set of weight plates. While cost is always a consideration that you should keep in mind, it is usually better and more affordable in the long run to go with Olympic plates. If you start with standard plates instead, you might want to start saving up for an Olympic set to phase in as your standard weights start to show wear and tear.

Considering Your Environment

The specific type of weight plates that you choose should be influenced by your workout room and the type of exercises you plan to do. Traditional plates are made or iron or a similar heavy metal that prevents them from getting scratched or damaged through repeated use. Metal plates are a great option for those who prefer a traditional look, but note that they are often harder than the environment around them. That means that if you drop them or throw them down during an exercise, you may find yourself with dents and scratches in your floor. Workout rooms designed to resist high-impact collisions can avoid this problem, making metal plates ideal.

If you are worried about potential damage to your workout room or simply want a more modern look, you can instead opt for bumper plates. These weight plates are made of a dense rubber material that gives them a little bounce when they are dropped. Bumper plates are less likely to damage floors and walls and are easier to lower from a deadlift. They do show wear quickly, making it easy to spot plates that have been used before. However, this wear is almost completely cosmetic—the plates themselves remain very durable, although less durable than metal. If you worry about your carbon footprint, you can also purchase bumper plates made of recycled rubber, this creating a “green” exercise option.

Quantity of Plates

A typical starter set of either standard or Olympic plates consists of two each of 20 kg, 15 kg, 10 kg, 5 kg, and 1 kg plates along with four 2.5 kg plates. A normal weight bar weighs about 20 kg, and you should add this amount into any weightlifting calculations you do. For a beginner, the standard set provides you with enough weight to lift up to 132 kg, which approaches the upper limit of many amateur weightlifters.

If you intend to lift beyond this limit, you should think about the space available to you on the bar. The more plates you add, the more awkward the weightlifting bar becomes. For extremely heavy weights, you might prefer to get heavier individual plates, such as some additional 20 kg or 15 kg options, rather than stacking up a lot of smaller weights. As you approach the upper limits, you may also want to get a sturdier weightlifting bar, as the bar that comes with a standard set is not meant to support plates much heavier than 100 kg total.

As you begin your weightlifting journey, it is probably best to start with a standard set of weights. When you build up strength and develop a better feel for your individual preferences, you should purchase additional plates as needed. Remember not to add only the heavier plate options—smaller weights, such as 2.5 kg and 1 kg, allow you more precision when it comes to determining your true upper limit.

Weight versus Technique

When you begin your weight training, you may focus on simple bench presses and other exercises designed to boost your upper body strength. As you get more accustomed to weightlifting, you may wish to fill out your collection of weight plates with some technique plates. These plates are lightweight and designed to help you perfect your form. You usually only need a pair at one time, as their goal is to give you just enough weight on the bar to feel that you are lifting something. Technique plates won’t build muscle in the same way that traditional weight plates will, but they will help you make sure that you use the proper form and build good habits. If you choose to lift technique plates, it is best to have a full-body mirror somewhere in your workout area. This helps you observe your form before, during, and after a lift.

Buying the right weight plates for your home gym requires an awareness of what materials your walls and floors can handle and a vision of what you want to accomplish through a weightlifting routine. You should determine whether you want to start with standard plates or pay the extra money for Olympic plates, what material you want the weights to be made out of, and when the proper time is to expand your weight collection. The information above should give you a good starting point for your exercise journey, and there is always more to learn as you continue lifting.

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What is a Plyo Box Used For?

Written by SEO User Fitness Avenue Monday, January 13, 2020

A plyometrics box, also known simply as a plyo box, appears as a simple, sturdy platform on which you can step or jump while exercising. While simple in design, this box forms the basis of many an effective plyometrics routine and is an essential piece of equipment for anybody who prefers this style of exercise. Your choice in plyo boxes and the surface and space in which you use them can have a huge impact on your fitness. Here are a few things you should know about a plyo box and how to get the most out of it.

What is a Plyo Box?

A plyo box can be any elevated platform suitable for plyometric exercises. The box needs to be level, sturdy, and capable of handling repeated strong impacts. Some people use wood cubes for their plyo boxes, while others prefer solid high-impact foam, latex, or synthetic materials. A plyo box doesn’t have to be cube-shaped—in fact, many people use stools as a substitute. The term “plyo box” refers more to general shape and structure rather than a specific box form. A plyo box has to be sturdily built and flat on top. This means that even boxes that resemble stools usually have a metal box-like frame to support the user’s weight and the impact of repeated plyometric exercises.

Most people use multiple plyo boxes of different sizes during their exercises. This allows for variation in exercises and gives people a chance to try workouts that use different levels of elevation. Regardless of the size and variety of the plyo box set you choose, you should always look for certain qualities. These include the ability to withstand multiple high-intensity impacts and the comfort level on your feet, calves, and knees when you make a jump. Many plyo boxes have some cushioning along the top to help keep the body from being damaged due to the stress of a jump. Additionally, most high-quality plyo boxes have some sort of grip to help prevent slipping when you make a jump.

What is Plyo?

In order to properly choose and use a plyo box, you need to understand what plyo is in the first place. Plyo is short for plyometrics, which is also known as jump training. The goal behind this form of exercise is to get your muscles to exert the highest level of force possible in a short period. This increases your speed and strength when performed on a regular basis. Most plyometric exercises require jumping on and off a platform, and some require you to jump from one platform to another. This is where a plyo box comes in handy.

Plyo boxes serve as the basic building blocks upon which the majority of plyometric exercises are based. Some exercises might involve jumping from the ground to a plyo box, while others require you to leap from one box to another in rapid succession. It takes time to build up the coordination and muscles you need in order to get the most out of plyometric training. Most people who wish to benefit from plyo rely on a skilled trainer to help instruct them in the early phases. If you embark upon this form of exercise on your own, it is usually best to start with a large, low plyo box. As you build up more strength and coordination, you can move to smaller surfaces that require more skill and accuracy.

Why Do People Use Plyo?

People use plyometric exercises for many reasons, but it is especially useful for those who wish to increase their strength, speed, and coordination. Because the exercises involve repeated high-impact motions, they improve muscle strength and core stability very quickly. The exercises begin with simple steps and small jumps, but can advance to much more complex activities and challenging leaps.

Performing a plyometric exercise correctly requires your arms, legs, hips, and shoulders to remain in sync with one another. Although you feel the impact of most exercises in your legs first, they require a strong core to stay balanced and a good sense of coordination in order to maintain proper posture before, during, and after a leap. Plyometric exercises can be used be people who want to get into shape, but can also be added to an existing exercise routine for athletes who want to improve their speed, jumping ability, and coordination. The flexibility and variability of the exercises has led to a rapid increase in the popularity of plyometrics over recent years.

How Do You Jump a Plyometric Box?

Doing a proper jump onto a plyo box requires good form and strong core muscles. You need to start with the right posture, keeping your feet shoulder-width apart. You should be at a comfortable distance away from the plyo box—close enough that you can make the jump but far enough away that you safely challenge yourself.

As you prepare for the jump, drop into a quarter squat. When you make your leap, you should extend with your hips and swing with your arms as you push your feet into the floor to lift yourself into the air. If you have never done a plyo workout before, you might want to practice your jump on its form before you involve a box. If you have access to a full-length mirror, you can use this to evaluate your form before, during, and after your jump.

Perhaps the hardest part of plyo training is landing properly from your jump. Many people put all of their weight into their lower body, trying to stick the landing as though they are gymnasts. In plyo, you should try to land more softly. Try to keep your weight evenly distributed and to land on the box as quietly as possible. This allows you to quickly jump onto another surface without having to start the entire movement over again. At the same time, you need to make sure that your feet don’t move much once you have landed. Hopping back up or slipping to one side can cause you to lose your balance and fall off the plyo box.

What are Some Good Plyometric Exercises?

You don’t use a plyo box with every plyometric exercise, but it comes in handy for both basic and advanced routines. Here are a few of the exercises you can perform with a single plyo box:

  • Step Ups: Stand in front of the box, then step on with one leg. Straighten both of your legs, bringing yourself level with the box before you step back down. This exercise helps to build leg strength. As you become more advanced, you can use a taller box or add leg weights to increase the resistance when you step up.
  • Elevated Pushups: These are similar to normal pushups, but you begin with your feet on the plyo box and your body in plank position. Bend your arms to lower your chest, then extend to bring your body parallel to the floor. This exercise provides the toning of normal pushups, but the addition of the plyo box puts more emphasis on your arms, chest, and shoulders.
  • Box Jumps: The most familiar plyo exercise to many, this exercise starts with you standing on the floor and then jumping onto the plyo box as instructed above. After you jump up, jump back down and then repeat the exercise. As you get more comfortable with the plyo box and its associated exercises, you can add variations to the basic box jump. For example, you can add a burpee after the jump to help boost your core and arm strength. If you become very comfortable and have access to multiple plyo boxes, you can arrange several of them in a row and then leap from one box to another.
  • Step Overs: This exercise tones your legs and functions similarly to a step up, except that you begin by standing to the side of the box instead of directly in front of it. Step onto the box with one leg, then bring your other leg up so you stand on the box itself briefly. Then step down, one leg at a time, and repeat. As with a step up, you can add extra resistance in the form of weights and different box elevations if you feel like it.
  • Split Squats: Start with one leg on the box and the other leg on the floor. Keeping your front foot flat, lower your body and get your knee as close to the ground as possible. Afterwards, return to your normal position and repeat with the other side. This exercise helps to increase leg strength and can also improve your overall flexibility.

Plyometrics is a terrific way to increase your strength, speed, and long-term stamina. It all starts with a basic plyo box. Use the information provided here to help you choose the right box for you. Once you have selected the appropriate box, the list of basic exercises above should be more than enough to get you started in the right direction.

Posted in General

Core and Back Machines Explained

Written by SEO User Fitness Avenue Monday, January 13, 2020

If you want to build strength and perform high-intensity exercises, it all starts with your core and back. Your abs and back muscles provide stability and strength which allow you to perform all manner of other flexes and bends. For this reason, core & back machines are a necessary investment for any fitness enthusiast. Whether you plan to use these machines in your home workout area or at a gym, you should make sure to put the time and effort needed in order to build a strong core.

What is the Core of Your Body?

Location-wise, the core of your body includes the muscles around your midsection, chest, and back. These muscles provide more depth and functional movement than most of the rest of the muscles in your body combined. They include your abs and the muscles in your upper and lower back. A person with a strong core is less likely to get fatigued and sore during exercise and more likely to have a stable base when performing arm and leg exercises.

People use core and back machines to strengthen this area of the body because it is essential to successful performance in sports and other exercises. Many athletic movements, including the lifting of most weights and many plyometric exercises, become easier if you have a strong core. Additionally, the core of the body allows you to move more efficiently, meaning that you don’t get fatigued as quickly when you perform certain strenuous exercises. Health-wise, people with a strong core tend to live longer and are at a lowered risk of common ailments such as cardiovascular disease.

How Do You Strengthen Your Back and Core?

To strengthen your back and core, you need to do exercises that work the trunk and center of your body. Using calisthenic exercises or core and back machines, you should feel your workout in your abs, chest, and back. However, you also need to make sure not to put too much strain on your core, especially during exercises that work the back. An injury to your back muscles can limit the effectiveness of other exercises in your workout routine. Such an injury may also linger for several weeks or months, preventing you from fully exercising properly.

Begin any workout routine, especially back and core exercises, with plenty of stretching. This loosens up easily injured parts of your body and makes sure that you will get the fullest possible benefits out of the exercises. Whether you choose manual exercises or benefit from core and back machines, your workout should focus on crunching motions and movements that bring your head and knees closer together. Contracting in this motion works your abs and other core muscles, while fully extending out of it works the muscles in your back.

What Machines at the Gym Work Your Core?

You can identify good core and back machines at the gym by checking out what groups of muscles they strengthen. Many gym machines, especially resistance training machines, have an illustration to show you exactly what area of your body the exercise targets. If you don’t see a diagram indicating the targeted areas, consider what parts of your body are used most during an exercise. Arm and leg machines put most of the strain on your limbs, while core and back machines require you to use the inner muscles of your body in order to move the weights.

Excellent core and back machines that you should try at the gym include the following:

  • Incline Bench Sit Up: This machine has a padded bar for you to hook your feet around and leaves your body at an include approaching 45 degrees toward the floor. After situating yourself in the machine, you perform normal sit ups, but the incline adds more gravity resistance to the exercise and thus strengthens your core.
  • Captain’s Chair: Despite its name, this machine starts with you standing. You place your back against the padding of the machine and then grab handlebars located at approximately chest level. From there, you should extend your legs outward in a sitting pose.
  • Lat Pulldown: You can identify this core and back machine by the long, slightly angled horizontal bar that hangs above your head when you sit down. The machine comes with padding to help you brace your legs, and you pull down the bar repeatedly. This strengthens the broad muscles in your back and along your shoulders.
  • Rowing Machine: Although not specifically a core and back machine, a rower is an excellent way to work your core muscles and build up your cardio endurance. These machines feature a sliding seat in front of a horizontal bar that provides resistance. The repetition of the rowing movement strengthens your core and back muscles along with the rest of your body.

What Machines are Good for Abs?

Many of the core and back machines listed above are ideal for your abs as well. In terms of machines that target your abs specifically, you should focus on exercises that require an inward tucking movement, like a sit up or a crunch. This motion strengthens your abs and surrounding muscles more than other areas of your core. That makes them ideal for those who want a flat stomach or who strive for an impressive looking six-pack.

Common machines you might find at the gym that focus on your abs include the following:

  • Rowing Machine Knee Tuck: This piece of equipment looks almost like a reverse rowing machine. It includes the sliding base, but instead of sitting on it you put your feet there. Instead of using a horizontal bar and cable for resistance, you place your hands flat on the ground and put yourself in a plank pose. From there, you repeatedly tuck and untuck your knees, strengthening the abs from the crunch motion.
  • Hamstring Sit Up: This core and back machine resembles a rounded bench with braces to keep your feet in place. Sitting on the bench and placing your feet against the restraining pads, you start by sitting tall and then perform repeated sit ups. The biggest benefit to this machine is that it allows you to bend back further than you would with a normal sit up, where a flat surface restricts your movement. This requires you to flex your abs more in order to get yourself back into a sitting position.
  • Reverse Crunch Machine: Sit up benches are terrific for abs, but they also put strain on your lower back. The reverse crunch machine resembles a traditional sit up bench but has handles allowing you to do a reverse crunch. This exercise resembles a normal crunch, except that your back remains stationary while your knees and legs make the crunching movement. This allows you to work your core muscles and your abs specifically without risking any damage to your back. It is especially useful for individuals with more upper body weight or with back problems.

How Do You Avoid Injury During Core and Back Exercises?

After getting a new core and back machine, many people leap at the chance to try it out and sometimes injure themselves as a result. An injury to your core muscles or back won’t necessarily keep you out of action for very long, but it can linger for quite a while and limit the effectiveness of other exercises. In order to get the most out of your workout routine, you should make sure to take a few basic steps before and after you perform your exercises.

For starters, every exercise routine should always come with plenty of stretching. Make sure that you stretch before and after every workout. If you don’t use your core and back machine very often, you should still stretch at least twice a week. This helps you build up a level of flexibility and makes sure that your muscles are less likely to get damaged during a future workout. If you combine your core and back exercises with strength training, make sure to practice proper lifting techniques. Lift with your legs instead of your back. Improper lifting in any situation can lead to injury, and those injuries are most likely to occur in your lower back.

When you are not working out, posture can play an important role in maintaining your core and back. Try not to slouch or slump your shoulders when you sit and stand. Instead, focus on keeping your back straight and your shoulders back. This creates a feedback loop of sorts—the stronger your core becomes, the better your posture will be. Similarly, the better posture you have, the more effective you will be when you work out your core and back muscles.

Core and back machines can pay big dividends down the road. The stronger your core and back become, the more effective you will be when it comes to other exercises. Keep the advice presented above in mind when you develop a new core and back workout routine and when you start thinking about which core and back machines will help you the most.

Posted in General

How Hand Grips Can Boost Your Workout to The Next Level

Written by SEO User Fitness Avenue Monday, December 16, 2019

Pumping iron at the gym is always something in which you either go all in or you just don’t do. The problem for most of us is that we lack the motivation, will and spirit to be able to in the words of Shia LaBeouf: “Just Do It!” for several days a week on a consistent basis in order to achieve any sort of gains in the long term. The most striking question that people pose are: “How can I get more out of what I do while doing less?” Some may call it wishful thinking because true success comes from blood, sweat and tears. While there is no denying that someone can’t just magically give you what you want, at the very least, there are alternatives out there. Alternatives which don’t force you to leave your home and go to some gym whose membership is overpriced and you’ll probably stop attending a couple of weeks after that New Year’s resolution. 

What do hand grips do?

Before we answer this question, we need to know what exactly they are if you aren’t already familiar. Hand grips, otherwise, at times referred to as “grippers” are two handles made of plastic, wood, steel or aluminum that are connected to each other through a torsion spring. These torsion springs are usually made of steel and are flexible and elastic in order to store mechanical energy when they are twisted. They were created around 100 years ago to test and improve people’s grip strength in their hands. This type of hand strength is quantified mainly by the strength of our 4 fingers, excluding our thumbs. This means that if we choose to measure our grip strength, we have to hold the hand grip with one hand and attempt to squeeze the two handles together while battling the resistance of the torsion spring. These exercises should be repetitive and carried out daily in order to generate the desired results. And the results are important to know. They obviously improve their grip strength through the repetitive crushing motion, but it also improves endurance, the dexterity of your individual fingers, strengthen our wrists and even works out our forearms.

Are hand grips effective?

Hand grips are not just effective due to their muscle regeneration but due to the additional information that comes along with grip strength. Numerous studies in the past have proven that hand grip strength in mid-age(40’s-60s) is a clear indicator of the likelihood of obtaining functional limitations and/or disabilities later in life. This is essentially telling us that weaker grip strength earlier in life can be a strong indicator that you might need to transition to a wheelchair in 30 years time due to the decreasing amount of muscle mass in your body. This serves as an excellent warning sign to encourage us to start exercising as soon as possible. It’s absolutely necessary that people with weaker grip strength going into middle age go and exercise to maintain and build on their muscle mass so that they can continue to live mobile and active lives. Hand grips act as a gateway to realizing what must be done to preserve your body so that you can get the most of your life and starting off with working out your hand muscles. People with natural calcium or iron deficiencies are especially vulnerable since they are more likely to develop osteoporosis in later years. 

How many hand grips should I do? 

One of the first questions asked when discussing exercise is what the right amount and intensity is. How much is enough and when should I stop to not get to a point where you’re overworking yourself and not making any progress. Experts in the field suggest doing short but high-intensity rips with your hand grips. The reasoning for this is that it quickly breaks won the muscles to instantly stimulate the growth of bigger, stronger muscles. The more commonly advertised method of lengthy sessions with low intensity sometimes advertised at gym for beginners doesn't apply here. Those types of workouts will not increase your hand grip strength in any substantial way and will only cause accelerated wear and tear on your hand grips from extended use. This translates to doing less reps at a higher intensity to get the results you need and not have to go out to buy extras to not waste time and money. 

Before starting, make sure to do 1 or 2 warm-up sets where you’re not going to be exerting your maximum effort so that you can warm up your muscles. Overexertion from the start without a proper warmup can result in strains or cramps which are not a pleasant feeling and probably something you don’t want to have to experience. After that, it’s recommended to do several (2-3) maximum intensity sets. It’s important to remember that the quality of the reps is far more significant than the quantity of reps. Always make sure to fully bring together the two handles and to not count it if you haven’t brought the two handles completely together. This should be done approximately every other day. Why is that the case? It’s very similar to the gym in fact. When you go to the gym and have an intense session, doctors recommend to then take time off to rest so that your body can heal and your ne muscles can grow before you return and complete the process it all over again. This wisdom equally applies to hand grips. Now, we all know that it’s much easier said than done, especially for working out at the gym but with hand grippers, it’s not nearly as much of a hassle. They are incredibly light-weight and portable meaning you can do your exercises at any time of the day. You can do it while eating lunch or watching a movie before bed or even in the shower; we don’t judge.

When you do transition to another hand gripper, when it’s time for you to increase the mechanical strength in the spring if your previous gripper had become too easy for you, be certain that you're making that move at the right time. A helpful rule of thumb is when you are able to do around 20 to 25 complete reps with your current hand grip for the 3 or 4 total sets that you plan to do, it’s probably a good move to move onto the next level. After moving on, you’ll be able to continue improving your hand and forearm muscle strength. 

Do hand grippers build forearms?

As recently stated, yes, hand grippers do indeed build forearm muscles. Our forearm muscles are the flexors for our fingers. This means that our forearm muscles are connected to our fingers and our forearm strength translates to our grip strength. Therefore, there is a strong correspondence between your grip strength and your forearm muscles. If you are one of the people purchasing a hand gripper just for the benefit of working out your forearm muscles, there’s absolutely nothing wrong with that! Once again, it’s far easier than alternatives offered at sports facilities or gyms. 

Average Grip Strengths 

There are various hand grip strengths that vary for men and women but the general trend being with men a grip strength rating in their early 40s is around 35.5 to 55kg with that grip strength with that range decreasing by about 1.5kg after every 5 years until the age of 70. Within the 70 and up range, the range drops dramatically to 21-35kg. For women, the average grip strength rating in their early 40s being in the range of 19-32.5 kg and then decreasing gradually by 0.5kg every 5 years before dropping to 15.5- 27kg in their late 60s and 14.5-24.5 in their early 70s. If you want to reach the top of your potential, go ahead! If you are in the lower end or below the average range for your age group, you should strongly consider purchasing a hand grip and commit to more serious exercise to keep up your physique.

To summarize, hand grips are certainly something that can work for anyone and everyone. Whether you’re looking for gains to reach that ideal body or if you're thinking long-term about your health in senior years, there’s no reason to hesitate to buy a hand grip. The important thing to remember with all sports is to exercise the right way to get the best results while also avoiding injury. Hand grips are an amazing substitute to working out at the gym and can help you avoid the costs of physiotherapy later in life when muscle mass deterioration can become a huge issue that you might have to confront. You can purchase one for $10-$20 online or at a fitness store to make sure your future goals become your reality now.

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