Gym Bros - Tumblr Posts
Juro que se esse homem me olha desse jeito, sou capaz de loucuras 🥵❤️🔥
Eu no meio desses machos tava f*dido, literalmente! 🔥🔥🔥🤤😮💨🥵
First post!… Yes that is me at the moment! & who doesn’t love a bit of skin these days… If your liking what You see then follow for more content! 😉
Deven Fagan (red shirt), David Laid, Kiernan Fagan
Jo Palacios and Paul Hindson gym brothers
So it has been requested to see @paulh112_ifbbpro and my physiques progress since we met and here you have it! We met in 2020 and have been training partners ever since. It's a friendship for a lifetime. He is forever my big brother and I thank God every day for bringing him into my life.
thinking of gymbro!jungkook x gymgirl!reader where reader feels a little exposed wearing athletic leggings while in the RDL position.. but no worries, the big beefy gym bro with the cutest face offers to lend her his hoodie which reader accepts, not knowing he was completely shirtless underneath 😭 in attempt to make it less awkward for her reader offers him her cropped sweater which he gladly accepts. jungkook is immediately posing (albeit very sassy) in the mirror with the biggest smile on his face. jungkook is definitely a himbo
this was the reference and i just love this dudes face 😭
How to balance cardio and weight training for optimal health and performance
How to balance cardio and weight training for optimal health and performance
If you are looking for a way to improve your fitness, health and performance, you might be wondering how to balance cardio and weight training in your routine. Cardio and weight training are both important components of a well-rounded exercise program, but they have different effects and benefits for your body. In this blog post, we will explain the differences between cardio and weight training, how they affect your health and performance, and how to balance them for optimal results.
What is cardio and what are its benefits?
Cardio, or cardiovascular exercise, is any activity that increases your heart rate and breathing for a sustained period of time. Examples of cardio include running, cycling, swimming, hiking, dancing, etc. Cardio exercises your heart and lungs, improving your cardiovascular fitness and endurance. Cardio also burns calories, helping you maintain a healthy weight and body composition. Some of the benefits of cardio are:
Lowering your blood pressure and cholesterol levels
Reducing your risk of heart disease, stroke, diabetes and some cancers
Enhancing your mood and mental health
Boosting your immune system and brain function
Improving your sleep quality and energy levels
What is weight training and what are its benefits?
Weight training, or resistance training, is any activity that involves moving your muscles against a force or resistance. Examples of weight training include lifting weights, using resistance bands or machines, doing bodyweight exercises, etc. Weight training exercises your muscles, improving your muscular strength and power. Weight training also builds muscle mass, which increases your metabolism and helps you burn more calories at rest. Some of the benefits of weight training are:
Increasing your bone density and preventing osteoporosis
Improving your posture and balance
Reducing your risk of injury and chronic pain
Enhancing your athletic performance and agility
Boosting your confidence and self-esteem
How to balance cardio and weight training for optimal health and performance
There is no one-size-fits-all answer to how to balance cardio and weight training for optimal health and performance. The best balance depends on your individual goals, preferences, fitness level, schedule and availability of equipment. However, here are some general guidelines to help you find a balance that works for you:
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, as recommended by the World Health Organization. You can split this into shorter sessions throughout the week, such as 30 minutes five times a week or 15 minutes 10 times a week.
Aim for at least two sessions of weight training per week, targeting all the major muscle groups of your body. You can do this on the same days as your cardio or on different days, depending on your preference and recovery. Each session should last between 20 to 60 minutes, depending on the number of exercises, sets and repetitions you do.
Vary the intensity, duration, frequency and type of cardio and weight training you do to avoid boredom and plateaus. You can also combine cardio and weight training in the same session by doing circuit training, high-intensity interval training (HIIT), or supersets.
Listen to your body and adjust your balance accordingly. If you feel tired, sore or injured, take a rest day or reduce the intensity or volume of your workouts. If you feel energetic, motivated and strong, challenge yourself with more intensity or volume. Remember that recovery is as important as training for optimal health and performance.
Key Point to Consider
Balancing cardio and weight training for optimal health and performance involves a combination of factors including your fitness goals, current fitness level, time availability, and personal preferences. Here are some key points to consider:
Cardio Exercise: Health experts recommend getting at least 30 minutes of cardio 5 days a week¹. Cardio exercises can include activities like walking, running, swimming, playing sports, or dancing¹.
Strength Training: Strength training should be done for 20-30 minutes at least 2 days a week¹. Your muscles need at least 1 day to recover in between strength-training sessions¹.
Fitness Goals: If your primary goal is to build strength and muscle, focus more on strength training and consider cardio as a supplementary component. For those aiming to improve overall fitness and endurance, prioritize cardio exercises while incorporating strength training to maintain muscle mass and balance².
Current Fitness Level: Beginners should start with a balanced approach, incorporating both cardio and strength training in their routine².
Time Availability: If you have limited time for workouts, consider incorporating circuit training or high-intensity interval training (HIIT), which combines cardio and strength exercises into one efficient session².
Personal Preferences: Tailor your routine to activities you enjoy².
Remember, an overall healthy body consists of lean muscle gain, body fat reduction, and great cardiovascular function³. Always consult with a healthcare professional or a certified trainer before starting any new exercise regimen.
Source: (1) How to Balance Cardio and Strength Training - wikihow.health. https://www.wikihow.health/Balance-Cardio-and-Strength-Training-for-Weight-Loss. (2) Achieving The Perfect Balance: How To Add Cardio Into Your Strength …. https://www.rackstrengthgym.com/post/achieving-the-perfect-balance-how-to-add-cardio-into-your-strength-training-program. (3) How To Balance Cardio vs Strength Training - Tru Grit Fitness. https://trugrit-fitness.com/blogs/news/cardio-vs-strength-training.