Impact Fitness Oakland

Everyone's goals differ regarding athletic and aesthetic pursuits. In the present context, we're talking about general health. "Everyone needs to do cardio!" is... a common mantra. However, it's also common to neglect to factor in non-exercise activity thermogenesis (NEAT) and the nature of the resistance training program [1]. Tudor-Locke et al [2] recently proposed that 5000 steps marks the threshold where sedentary conditions are breached. The minimal recommended activity dose for adults is 7,000-8,000 steps/day, at least 3,000 of which should be performed at a moderate-to-vigorous pace. Keep in mind that step recommendations in the literature do not account for the nature of the existing resistance training program. There's a wide variation of types of lifting programs that span broadly across the strength-endurance continuum. Whether 'formal' cardio (running, cycling, swimming, etc) is incorporated into a program depends on the individual's goals, as well as their existing program and NEAT level. For the goal of maintaining good health, we simply cannot make the universal claim that formal cardio needs to be forced into everyone's existing program. Let's imagine someone works full-time in restaurant service, bartending, housekeeping, construction, custodial work, massage therapy, or any profession that involves being on your feet, walking and/or transporting loads consistently through the shift. Would you stack formal cardio onto the resistance training program in this case? It depends, doesn't it. For those who don't like the idea of doing "formal" cardio, you're not doomed. Just make sure your physical activity compensates for your lack of track, pool, cycle, or treadmill time. A distinction needs to be made between the goal of increasing aerobic endurance capacity and maintaining cardiometabolic health. They’re not the same objective. - It's interesting to note that the physical activity of populations with the greatest longevity boils down to a consistency of non-exhaustive & decidedly unspectacular activities (walking, gardening, food prep, housekeeping, dancing, martial arts practice)[2,3]. REFERENCES 1) Aragon AA. Cardio: who needs it, and who doesn't. AARR, September 2015, https://alanaragon.com/aarr (also see the Sept 2019 issue where tracking NEAT is discussed). 2) Tudor-Locke C, Craig CL, Brown WJ, et al. How many steps/day are enough? For adults. Int J Behav Nutr Phys Act. 2011;8:79. 3) Buettner D, Skemp S. Blue Zones: Lessons From the World's Longest Lived. Am J Lifestyle Med. 2016;10(5):318-321.

Alternative for lat pull downs.. I’m using the @perform_better super bands attached to a @angles90.grips.official for a better grip and to create more tension on my upper back. If you don’t have a pull up bar or cable machine this is a great alternative to work on the vertical pull motion. #angles90 #performbetter #lats #back #outdoorworkout

We've said it before and we'll say it again: there is no one "best" diet. In reality, the best diet is the one you can actually stick to. Research sh...ows, small differences in diets, such as the exact percentage of macronutrients, specific food choices, or what type of carbohydrates people eat don't actually matter. And as it turns out, many diets can "work" for various goals, but only if people can do them *consistently*. So rather than get bogged down in the details of the latest fad diet, focus on the commonalities between effective eating routines/ approaches that have shown improved health, quality of life, performance, etc. If you're wondering what those commonalities are, here's a handy checklist to help get you started. See more

If you’ve been on a fitness hiatus, fast-track your results with 1-on-1 personal training that will get you into the best shape of your life. Our HIIT circuits... are fun, challenging, and created for all fitness levels. With a thoughtfully planned out workout regimen, your challenges will increase to ensure you never reach a plateau and are always making progress. Send us a message to learn about our personal training packages.