Are you ready to find out what the hype surrounding the Wim Hof style cold plunging and ice bathing is all about? Are you curious if it really helps in overall well being and health? I was too, so I gave it a whirl. Imagine submerging yourself into a pool of icy water, feeling an instant jolt of coldness coursing through your body. While the thought of ice baths or cold plunges might make you shiver, these chilly immersions offer a host of surprising health benefits. From reducing muscle soreness to boosting mental resilience, the practice of subjecting oneself to extreme cold has gained popularity among athletes, fitness enthusiasts, and wellness seekers alike. In this blog post, we will delve into the science behind ice baths and cold plunges, and explore the remarkable advantages they offer for both physical and mental well-being.

1. Accelerated Recovery: One of the most significant benefits of ice baths and cold plunges lies in their ability to expedite post-exercise recovery. Intense physical activity often leads to micro-tears in muscle fibers, resulting in soreness and inflammation. By immersing the body in cold water, blood vessels constrict, reducing blood flow and minimizing the release of inflammatory substances. As a result, ice baths aid in reducing muscle soreness and promoting faster recovery between workouts. Athletes and fitness enthusiasts who regularly incorporate cold water immersion into their routines report improved performance, reduced muscle damage, and decreased recovery time.

2. Enhanced Circulation and Inflammation Reduction: Cold water immersion stimulates vasoconstriction, causing blood vessels to narrow. This mechanism helps flush out waste products and reduce inflammation in the body. When the body is subjected to cold temperatures, blood flow is redirected from the extremities to vital organs, promoting efficient circulation and enhancing overall cardiovascular health. Cold water immersion has also been shown to reduce edema and swelling, making it an effective therapeutic tool for athletes recovering from injuries.

3. Boosted Immune Function: Regular exposure to cold water has been linked to improved immune function. Cold exposure triggers an increase in the production of white blood cells, which play a vital role in fighting off infections and diseases. Additionally, the temporary stress imposed by the cold stimulates the release of stress hormones, including norepinephrine, which enhances the immune response. By incorporating ice baths or cold plunges into your wellness routine, you may strengthen your body's defense mechanisms, making it more resilient to pathogens.

4. Mental Resilience and Well-being: The benefits of cold water immersion extend beyond the physical realm and extend to mental well-being. Cold exposure triggers the release of endorphins, the body's natural feel-good hormones, creating a sense of euphoria and improved mood. Furthermore, the practice of willingly embracing discomfort and enduring the cold can enhance mental resilience, willpower, and discipline. Cold water immersion is often used as a form of meditation, as the intense sensory experience demands focus and present-moment awareness, promoting mental clarity and reducing stress levels.

I will be honest, sitting for 3 or 4 minutes in a freezing slush of ice water isn't exactly relaxing. You heart rate increases, and you breathing accelerates. But, once you are able to command and control your mind, a quite calm washes over you like a frigid waterfall. Ice baths and cold plunges have emerged as powerful tools for enhancing physical recovery, circulatory health, immune function, and mental well-being. Whether you are an athlete looking to optimize performance, a fitness enthusiast seeking faster recovery, or someone on a quest for overall well-being, the cold can be your ally. However, it's crucial to approach cold water immersion with caution, starting with shorter exposure times and gradually increasing duration. Consult with a healthcare professional before incorporating this practice into your routine, especially if you have any underlying health conditions. Embrace the chill, and unlock the myriad of benefits that ice baths and cold plunges have to offer!

Gynecomastia, also known as man boobs, is a condition that affects many men around the world. It is characterized by the enlargement of the breast tissue in men, and can be a source of embarrassment and self-consciousness for those who suffer from it. There are many myths, misunderstandings and misconceptions surrounding this condition, so it is important to separate fact from fiction in order to better understand what causes man boobs and how they can be treated.

Myth #1: Man boobs are caused by being overweight

While it is true that being overweight can contribute to the development of man boobs, it is not the only factor. In fact, many men who are of a healthy weight can still develop this condition. The reason for this is that man boobs are often caused by an imbalance of hormones in the body, specifically estrogen and testosterone. Estrogen is the hormone that is responsible for the development of breast tissue, while testosterone is responsible for the development of muscle mass. When there is too much estrogen in the body, it can lead to the growth of breast tissue in men, even if they are not overweight.

Myth #2: Man boobs are caused by too much soy in the diet

Another common myth about man boobs is that they are caused by consuming too much soy in the diet. Soy contains phytoestrogens, which are plant-based compounds that mimic the effects of estrogen in the body. However, the amount of phytoestrogens in soy is relatively small, and it is unlikely that consuming soy in moderation will cause man boobs. In fact, some studies have even suggested that consuming soy may have a protective effect against the development of breast cancer.

Myth #3: Man boobs are caused by doing too much chest exercise

While it is true that chest exercises can help to build muscle mass in the chest, they are not the reason some men grow larger breast and develop man boobs. In fact, doing chest exercises can actually help to reduce the appearance of man boobs by building up the chest muscles and reducing the amount of fat in the chest area. However, it is important to note that building muscle in the chest will not necessarily reduce the size of the breast tissue, as this is caused by hormonal imbalances in the body.

Myth #4: Man boobs will go away on their own

While it is true that some cases of man boobs may go away on their own, don't count on it. If man boobs are caused by hormonal imbalances, they are unlikely to go away without treatment. In fact, in some cases, the breast tissue may continue to grow over time, leading to more significant enlargement of the chest area. It is important to seek medical advice if you are concerned about the size or appearance of your chest, as there are a range of treatments available that can help to reduce the size of breast tissue in men.

What causes man boobs?

As mentioned earlier, man boobs are caused by an imbalance of hormones in the body. Specifically, an excess of estrogen in the body can lead to the development of breast tissue in men. This hormonal imbalance can be caused by a number of factors, including:

1. Obesity: As mentioned earlier, being overweight can contribute to the development of man boobs by increasing the amount of estrogen in the body. Fat cells are known to produce estrogen, so the more fat cells you have, the more estrogen your body will produce.

2. Medications: Certain medications can cause an increase in estrogen levels in the body, which can lead to the development of man boobs. These include medications for depression, high blood pressure, and prostate cancer.

3. Hormonal imbalances: Some men may have a natural predisposition to hormonal imbalances, which can cause an excess of estrogen in the body. This can be caused by a range of factors, including genetics and lifestyle.

 

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Adaptive Resistance Training is a fitness and exercise trend that is gaining momentum among the early adopters and biohackers interested in muscle building and cardio workouts in a fraction of the time. This is definitely next level stuff, yet has been around for a while. Instead of weights, band and gravity to provide resistance, a series of highly tuned an calibrated motors generates the resistance, hence the name adaptive resistance. The machines are expensive and not very easy to find, and since the company who make the machines, ARX in Austin, Texas has been around for over ten year, it begs the question: Does it really work?

Strength training has long been recognized as an important aspect of physical fitness, and is well known to boost testosterone in aging men. Regular strength training can improve muscle strength, increase bone density, improve balance and coordination, and reduce the risk of injury. But traditional strength training regimens have certain limitations, like their ability to maximize strength gains and prevent plateaus. This is where adaptive resistance strength training comes in as a potential game changer.

One of the primary benefits of adaptive resistance strength (ARS) training is that it can provide a more challenging workout. By changing the resistance throughout the range of motion of the exercise, muscles are forced to work harder. This can lead to greater gains in strength and muscle mass, and often achieve the same results in a shorter period of time. In fact, a study published in the Journal of Strength and Conditioning Research found that adaptive resistance strength training was more effective at increasing muscle strength than traditional strength training.

Another benefit of ARS training is that it can help to prevent plateaus. Traditional strength training programs often involve using the same amount of weight for each set and repetition. Over time, the muscles adjust and adapt to this stimulus and the gains in strength and muscle mass reach a biologic plateau. By using variable resistance, adaptive resistance strength training can prevent this from happening. By changing the resistance throughout the range of motion of the exercise, the muscles are constantly challenged and forced to adapt and keep working. This can lead to greater gains in strength and muscle mass over time.

ARS can be beneficial to athletes looking to enhance their training regimen, develop muscle to prevent injuries, and get a leg up on the competition. Many sports require explosive movements, such as jumping and sprinting. Adaptive resistance strength training can help to improve explosive power by providing a more challenging workout. By forcing the muscles to work harder throughout the range of motion of the exercise, the muscles become more explosive and powerful. This can help to improve performance in sports that require explosive power.

Safety is another reason trainers and trainees like ARS. It can be safer than traditional strength training. Traditional strength training often involves using free weights, which can be dangerous and lead to injury and accidents if not used correctly. Comparatively, ARS training typically involves the use of machines that are designed to provide safe and controlled resistance. This can help to reduce the risk of injury and make strength training more accessible to people who may be intimidated by free weights.

Many early adopters of ARS have reported that this kind of workout is more time-efficient than traditional strength training, and who doesn't love saving a little time while getting in a comprehensive workout? Traditional strength training often involves performing multiple sets and repetitions with the same weight. This can be time-consuming and can lead to boredom. Adaptive resistance strength training, on the other hand, typically involves performing fewer sets and repetitions, but with variable resistance. This can help to make strength training more interesting and engaging, and can help to reduce the amount of time required to complete a workout.

In addition to the benefits listed above, ARS training has also been found to be effective at improving functional fitness. Functional fitness refers to the ability to perform everyday activities, such as lifting groceries or climbing stairs, with ease. Adaptive resistance strength training can help to improve functional fitness by improving muscle strength and endurance. This can help to make everyday activities easier and reduce the risk of injury.

As far a machines and equipment goes, there are several companies manufacturing this kind of specialized equipment, including ARX in Austin, Texas. Chances are, there is a machine near where you live and you should do some research online and find gym nearby that your can try out. Each type of equipment has its own unique advantages and disadvantages, and the choice of equipment will depend on the individual's goals and preferences.

 

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Most of us by now have heard of the Tabata workout. This is a Japanese style high-impact cardio fitness exercise program that promises to reduce fat and increase muscle mass. It is designed for people with busy lifestyles and not a whole lot of time to go to the gym for a typical workout. It requires no equipment, and very little time. You can complete a Tabata workout in about 4 minutes with just yourself and a small area to move around. But does the Tabata workout really burned fat as promised? Let's take a look.

What is Tabata?

Tabata is a series of short 20 to 40 second high impact calisthenic workout segments or intervals, with 10 second rests in between. These calisthenics and movement exercises include jumping jacks, lunges, squats, push ups, elbow push ups, crunches, ab twists, planks, climbing, chairs, horizontal climbing, and similar cardio and strength exercises. Here is an example of a beginner Tabata workout. The idea here is to work your core, arm, shoulder and leg muscles while getting your heart rate up over 100 in a short period of time. A lot of keto diets include a Tabata component as part of their regimen, because Tabata with its strength and cardio, can help the carbohydrate deprived body into burning fat.

The truth is, a carbohydrate starved body doesn't have a whole lot of energy. So the Tabata workout is an excellent complement to a low-carb, Keto diet to lose fat. Tabata keeps the body moving, engages muscle tissue, and gets the hearts rate up. We like to see a heart rate over 140 for 5 minutes for people aged 18 to 30, 120 BPM for people aged 30 to 40, and 100 for people over 40. Of course, if you have have specific health considerations, adjust your dietary and Tabata habits accordingly. Tabata is a great way to keep the body moving, strengthen certain muscle areas and condition your heart.

But Does it Work?

In our experience, the Tabata workout is an great supplement to a low carbohydrate keto weight loss diet. One great advantage to Tabata is the ease and speed in which it can be done. You only need about 10 square feet of space, which could be in the TV room while watching the news, or the kitchen while you wait for your coffee to brew. No matter what, if you stay disciplined about it, Tabata can be a great addition to your overall health regimen. So the answer to the question does Tabata work? Well, yes and no. Alone, the Tabata workout program won't help in weight loss. But, if it's used in conjunction with a low carb keto diet, it will help the body burn fat. It will also help to get your heart rate up, improve your cardio and lung capacity, strengthen muscles and improve balance. Give Tabata a try!

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It hurts and defies logic, really, to shell out $100 or more for new shoes when your current pair still looks good. You can probably get away with holding onto dress shoes a little longer but clinging to an old pair of athletic shoes too long can cost you plenty.
The American Academy of Podiatric Sports Medicine reports that if runners don’t replace their shoes every 350 to 500 miles, they face a potential litany of injuries, including stress fractures, plantar fasciitis, shin splints and heel spurs. Exactly how long shoes will continue to provide the needed level of protection depends on individual size and weight.

Average runners pound their shoes on the ground around 700 times per mile so it doesn’t require an active imagination to see how shoes lose their shock absorption rather quickly. And once that occurs, it can change your stride and alignment, meaning pain and possible injury are just down the road.

So whether you’re a marathoner or you just like to take a spirited walk or light jog around the neighborhood, here’s what to keep in mind when you shop for new shoes:

Anatomy of a Running Shoe
The heart of running shoes is EVA, a polyurethane material that makes up the midsole, says Daniel Hortoin at Cincinnati’s Bob Ronker’s Running Spot, named the nation’s top specialty running store in 2008 by the Independent Running Retailer Association. The part of the shoe between the hard outer sole and the insole, the midsole delivers the protective spring and cushioning that keeps you running smoothly. It’s also the first part of the shoe to wear out, as its ability to rebound diminishes with miles logged. Hortoin explains that it’s the technical midsole or EVA upgrades to shoes that separate a manufacturer’s introductory model found at many big box chain stores and the higher-end shoes sold by running specialty stores. "Each brand has its specific technology and strategic placement of cushioning (like heel and forefoot gel pads)," says Hortoin, adding that plusher insoles with additional cushioning are a distinguishing characteristic of upper echelon running shoes as well.

Securing the Fit
To find the right shoe for you, Hortoin urges runners to take their old shoes with them to the store. Specialty retailers with knowledgeable sales associates will want to analyze your old shoes for clues to how you run.

"There is an ideal wear pattern we like to see that’s central as possible part in the shoe’s forefront with wear on the outside of the heel which is part of natural outward/inward roll as you run," he says. "If we see certain wear patterns that aren’t ideal, we can suggest a specific type of shoe to help correct it."

One common condition Hortoin and his colleagues at Bob Ronker’s see is excessive rolling or over-pronation, a potentially serious problem that frequently plagues runners (or walkers even) with flat feet. Pronation is the natural inward rolling of the foot as it strikes the ground, but when it’s too pronounced, it can lead to painful plantar fasciitis or long-term joint issues in knees or ankles. "If we see over-pronation patterns, we can suggest a shoe that adds stability and more rigid materials to the medial or inside to help control the motion."

Hortoin adds that when they measure feet for length and width, they look at arches because that can also dictate style and fit. "Some brands and models offer more arch support than others, and we also offer aftermarket inserts that provide additional support," he says of Bob Ronker’s, which has been selling running shoes since 1981.
Once you find a pair you like, the AAPSM suggests spending at least 10 minutes walking about the store in your new shoes and even running a block or two outside -- most good stores don’t mind. And once you make your purchase, resist the temptation to run a marathon in them, to avoid blisters and other race-day disasters. Break them in with a few short runs first to make sure they’re going to work for you.

Thickness of sports socks also can affect fit, so bring the socks you normally run in with you shopping. Synthetic fibers that wick moisture are recommended to avoid blisters.

Price Can Matter
Hortoin says that Bob Ronker’s generally stocks running shoes in the $80 to $150 range, and a pair that will work well for most runners can be found somewhere in the middle. "Price levels generally are a good indicator of quality in running shoes, and most runners should be able to get a good shoe at the $100 level."