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Carry That Weight
The Power of Weight Carries for Longevity and Strength
Lyle Agagon
February 29, 2024
Weight carries are a fundamental yet often overlooked component of strength training. They stand out for their simplicity, but don’t let that fool you. Weight carries are incredibly effective for boosting your strength and have a profound impact on longevity. Let’s look at why you might want to make these a staple in your fitness routine.
So what exactly are weight carries? Weight carries, also known as loaded carries, are exercises where you carry a certain amount of weight while walking. This can be done using different equipment like kettlebells, dumbbells, barbells, sandbags, or even unconventional items like stones or water jugs. The idea is to hold the weight in various positions and walk for a specific distance or time. This exercise mimics everyday activities, making it an excellent way to build functional strength.
Benefits of Weight Carries:
Enhanced Core Stability: Weight carries require you to stabilize your core to maintain posture and balance, strengthening the entire core complex, including the abs, obliques, and lower back muscles.
Improved Grip Strength: Holding onto weights for extended periods enhances grip strength, which is vital for daily tasks and other strength exercises.
Better Posture: Regularly performing weight carries can improve posture by strengthening the muscles responsible for maintaining upright position.
Increased Total Body Strength: These exercises engage multiple muscle groups simultaneously, leading to improved overall strength.
Cardiovascular Benefits: Weight carries can elevate your heart rate, offering cardiovascular benefits similar to traditional aerobic exercises.
Functional Fitness: They improve your ability to perform daily activities, reducing the risk of injury and enhancing quality of life.
Scientific research support the efficacy of weight carries. One such study published in the Journal of Strength and Conditioning Research have shown that incorporating loaded carries into training routines can significantly improve strength, endurance, and stability. Dr. Stuart McGill, an expert in the fitness world and renowned spine biomechanics professor, advocate for the use of weight carries to enhance core stability and reduce back pain.
Types of Weight Carries and How to Perform Them:
Farmer's Walk: Hold a weight in each hand at your sides and walk. This exercise is excellent for building grip strength and endurance.
Suitcase Carry: Similar to the farmer's walk, but with weight in one hand only, challenging your core and balance more intensely.
Overhead Carry: Hold the weight overhead with one or both hands. This carry significantly challenges your shoulder stability and core strength.
Rack Carry: Hold the weight at shoulder height, as if racked for a squat. This carry focuses on the upper body and core strength.
Bear Hug Carry: Hug a sandbag or similar object against your chest. This carry is excellent for the core and upper body strength.
How to Incorporate Weight Carries Into Your Routine:
Start Light - Begin with a manageable weight to focus on form and gradually increase the weight as you become more comfortable.
Frequency - Incorporate weight carries 2-3 times a week, either as a standalone workout or as part of your strength or conditioning sessions.
Variety - Rotate between different types of carries to engage various muscle groups and prevent boredom.
Progression - Increase the distance, weight, or duration over time to continuously challenge your body.
What A Basic Routine Would Look Like:
Warm-up with light cardio and dynamic stretches.
Perform 3 sets of farmer's walks, 50 yards each, with a weight that challenges you.
Incorporate 2 sets of suitcase carries per side, 30 yards each.
Finish with 2 sets of overhead carries, 30 yards each, to challenge your shoulder stability and core.
By integrating weight carries into your workout regimen, you can enjoy a wide range of benefits that contribute to longevity, functional strength, and overall fitness. Remember to listen to your body, prioritize form over weight, and gradually progress to reap the full benefits of this versatile exercise.
Outside the Box Time Management
Managing time can sometimes feel like juggling too many balls in the air. It’s a tricky business! While we’ve tried the basics like scribbling down to-do lists or chasing deadlines, there are smarter strategies out there that can significantly enhance productivity and efficiency. Let’s jump into some strategies, concepts and tips that will revolutionize the way you manage time, including the Eisenhower Box for prioritizing tasks, and tips on how to dodge the productivity killers such as procrastination and multitasking.
1. Prioritize to Maximize Efficiency Using the Eisenhower Box
The Eisenhower Box, also known as the Eisenhower Matrix, is a powerful tool for prioritizing tasks based on their urgency and importance. It divides tasks into four quadrants:
Quadrant 1: Urgent and important (tasks you will do immediately).
Quadrant 2: Important, not urgent (tasks you will schedule to do later).
Quadrant 3: Urgent, not important (tasks you will delegate to someone else).
Quadrant 4: Neither urgent nor important (tasks you will eliminate).
This method, inspired by Dwight D. Eisenhower's decision-making process, helps distinguish between what truly requires immediate attention and what can be scheduled or ignored. Studies have shown that prioritizing tasks this way can lead to better time management and increased productivity. One such study published in the Journal of Applied Psychology found that individuals who prioritized tasks effectively experienced lower stress levels and higher satisfaction.
2. Overcoming Procrastination: Strategies for Staying on Track
Procrastination is a common obstacle to effective time management. Strategies to combat procrastination include:
Setting specific goals: Research suggests that specific and challenging goals can enhance motivation and reduce procrastination
Breaking tasks into smaller steps: Studies have shown that performing tasks in small segments makes them seem more manageable, reducing the likelihood of procrastination.
Eliminating distractions: Creating a distraction-free environment can help maintain focus and momentum.
3. The Myth of Multitasking: Focusing for Better Results
While multitasking might seem like an efficient use of time, evidence suggests it can actually hinder productivity. A study from Stanford University found that heavy multitaskers performed worse on a test of task-switching ability, indicating that frequent multitaskers may have more trouble focusing and switching between tasks than those who prefer to complete tasks sequentially.
Tips for Avoiding Multitasking
Use the Pomodoro Technique: Work for 25 minutes on a single task, then take a 5-minute break. This helps maintain focus and clarity.
Limit notifications: Turn off notifications on digital devices to reduce the urge to switch tasks.
Allocate specific times for different tasks: Designate time blocks for specific activities to encourage deep focus.
To wrap up, effective time management goes beyond simple to-do lists and deadlines. By prioritizing tasks with the Eisenhower Box, overcoming procrastination with targeted strategies, and avoiding the pitfalls of multitasking, we can unlock new levels of productivity. Incorporating these strategies into our daily routines can lead to a more efficient use of our time, reduce
stress, and improve overall satisfaction with work and life balance. Embracing these techniques is like cutting a tree down with an ax instead of a mallet.
Top 5 of the Week
Improving workplace ergonomics is crucial for maintaining good posture and preventing discomfort or injury, especially for those spending long hours at a desk. Here are the top 5 ergonomic office tools that can significantly contribute to a healthier work environment:
Ergonomic Chairs: An ergonomic chair supports the lower back and promotes a good sitting posture. Look for chairs with adjustable backrests, seat depth, and armrests to ensure a custom fit that aligns with your body's needs.
Standing Desks: A standing desk, or an adjustable desk, allows you to easily switch between sitting and standing throughout the day, which can reduce back pain and increase energy. Some models come with electronic controls for easy height adjustment. VariDesk and Fully are popular brands offering various models to suit different needs and spaces.
Monitor Stands: Elevating your monitor to eye level can prevent neck strain and improve posture. Monitor stands or arms allow you to adjust the height and angle of your screen for optimal viewing.
Ergonomic Keyboards and Mouse: These devices are designed to reduce strain on your hands, wrists, and arms. Ergonomic keyboards often have a split design or a curved layout to match the natural positioning of your hands. An ergonomic mouse is designed to fit comfortably in your hand and may include additional buttons to minimize repetitive movements.
Footrests: A footrest can help maintain your legs at a correct angle and improve circulation, reducing fatigue and the risk of lower back issues. It's especially useful for individuals whose feet may not rest comfortably on the ground when seated. Adjustable models allow you to find the perfect height and tilt for your comfort.
Quote of the Week
“It always seems impossible until it’s done.” – Nelson Mandela
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Answer to Last Week’s Trivia
Which probiotic bacterium is commonly found in live-cultured yogurt and may improve structure and balance of the body's gut microbiome? Lactobacillus
Lactobacillus species, including Lactobacillus acidophilus, are also often added to yogurt and other dairy products for their probiotic properties, which can include enhancing gut health, improving digestion, and potentially boosting the immune system.
Trivia Time
High levels of which bad cholesterol are predictors of heart disease risk?
Stay tuned next week for the answer.
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