Resistance Exercise Update

A meta-analysis of 192 studies found that untrained individuals doing moderate-load #ResistanceTraining just twice per week capture ~77% of strength gains, near-maximal muscle growth, and the full mobility benefits of more demanding protocols.

The authors use this to define a “minimum effective protocol”: 2 sessions/week, moderate weight (8–12 rep range), 3–4 sets per #exercise, compound movements, no need to train to failure.

https://bit.ly/4ejfHOb
#ResistanceExercise

Now, this looks like a pretty good #gym #resistanceexercise app Aitofit https://www.aitofit.io/en

I am pretending not to see the unfortunate "AI" highlight in the logo, but the UX is superb. I can interleave sets (unlike most other apps that have a rest period), change weights or number of repeats mid-set, it knows the difference between taking sick days vs. just slacking off, and I can substitute a replacement exercise at any time (equipment missing or taken or whatever). I can set some days as home training and it will substitute bodyweight exercises then.

Too soon to say how it works over time but a colleague said it really adapts and keeps you progressing.

Referenced link: https://medicalxpress.com/news/2023-02-people-generate-respiratory-aerosols-resistance.html
Discuss on https://discu.eu/q/https://medicalxpress.com/news/2023-02-people-generate-respiratory-aerosols-resistance.html

Originally posted by Phys.org / @physorg_com: http://nitter.platypush.tech/medical_xpress/status/1629156709103984641#m

RT by @physorg_com: Testing shows people generate more respiratory aerosols during #enduranceexercise than #resistanceexercise @PNASNews https://pnas.org/doi/10.1073/pnas.2220882120 https://medicalxpress.com/news/2023-02-people-generate-respiratory-aerosols-resistance.html