"Rep Fitness" - Fit at Midlife

Proper sleep is required for fitness and health. Sleep deprivation and insomnia are associated with a number of serious health risks.

The Importance of Sleep for Health

September 27, 2018 Tim Comments Off

Everybody needs sleep. But did you know that a lack of proper sleep can increase the risk of diabetes and other risks? Having good sleep habits is also known as sleep hygiene. The Physical Effects of Not Getting Enough Sleep You probably know that if you miss too much sleep you feel tired the next day. That’s obvious, but what is less obvious is the impact on your hormonal systems that can also occur. Increased Risk of Type 2 Diabetes If you are chronically missing too much sleep, you are raising your risk for Type 2 Diabetes. How does this happen? Through research, it has been shown that not getting enough sleep (for example only 4 hours a night or [Read more …]

Barbell Back Squat - used extensively in Starting Strength

Starting Strength Dictionary

September 27, 2018 Tim Comments Off

FitAtMidlife’s Starting Strength Routine Dictionary It’s no secret – we love Mark Rippetoe’s Starting Strength routine. It’s the efficient, science and logic based training program that is made for beginners of any age to develop strength. Starting Strength utilizes the barbell. The barbell is the most efficient means to build strength – because it’s the device that can carry the most weight. That may sound intimidating, but it shouldn’t be. You start light and through the magic of linear progression you get strong – and build muscle mass at the same time. Starting Strengh places great emphasis on proper form, and it’s safe for the joints. Lastly, it’s targeted to novices – people who have never lifted before. And all [Read more …]

The deadlift is an important lift for strength development

The FitAtMidlife Workout Dictionary

August 21, 2018 Tim Comments Off

Here’s a comprehensive list of terms and lingo you’ll run across in the gym. We’ll provide definitions for all the terminology that is pervasive in modern fitness methods. But it’s more than a list of terms – you’ll also find out about some of the current popular programs and personalities. We cover CrossFit and just about everything else you may hear about. 1RM – 1 Repetition Max 1RM is your 1 Repetition Max – This is the absolute maximum weight you can lift for 1 complete repetition of an exercise (with correct form). Commonly used to gauge progress in the big compound or power movements – for example you likely know your 1RM for bench press, squat, deadlift, cleans, and [Read more …]

Water – The Best Beverage

September 27, 2018 Tim Comments Off

Here at FitAtMidlife.com one of our primary nutritional rules is : Thirsty? Drink water. Everybody knows that water is essential to life, and we drink when we are thirsty. But do you really need any beverage besides water? Ok, maybe coffee, and alcohol in reasonable proportions, if you partake in it. But I think you’ll understand the benefits of drinking water when you are thirsty: Water has 0 calories Water is plentiful Water is often free, and almost always the cheapest option Cold water can help you cool down Water is flavorless Water is what your body naturally craves when thirsty. Sodas, fruit juices, milk, and other beverages are loaded with calories. And it’s very easy to drink a lot [Read more …]

Rucking - walking or hiking with a loaded backpack - it's simple and effective.

What is Rucking?

December 1, 2020 Tim 1

Rucking is walking with a loaded backpack – and not just in the woods! “Ruck”, short for “rucksack”, is military slang for a backpack. This is a cheap, simple exercise that burns calories and builds aerobic endurance due to the added weight. Rucking Tips – The basics Grab a backpack. Load it with about 10% of your bodyweight (as a beginner). You can use bricks, dumbbells, weight plates, or anything else that will fit. Walk – the distance and pace is up to you. Also known as foot marching, ruck marching, but usually just plain “rucking” – it’s deceptively effective. It sounds simple, but it can burn up to two times the number of calories when compared to an unweighted [Read more …]

The Top 5 Reasons You Should Be Fit At Midlife

September 30, 2018 Tim Comments Off

Are you Fit At Midlife? Here’s the top 5 reasons you should strive to be. Reason #1 – Diabetes is at an all time high A recent Gallup report shows that in the US diabetes is at an all time high. Despite the greatest awareness of Type 2 Diabetes in recent times, the rates are still rising? Why? Reason #2 – Being Fit At Midlife Seems To Reduce Cancer Risk Later A recent study shows that being fit at midlife reduces the risk of developing certain types of cancer. What’s more, it also appears to reduce the risk of dying from other types of cancer. Reason #3 – Fitness – The Fountain of Youth? According to this recent study High [Read more …]

Alarm Clock - used for interval workouts

EMOM Technique – Every Minute On the Minute

August 21, 2018 Tim Comments Off

What is the EMOM technique? EMOM, or Every Minute On the Minute is an intensity technique for conditioning training. This is an interval workout method closely tied to CrossFit and other popular training methods. Start the clock or timer On the start of the minute, perform the chosen exercise for the specified number of reps Rest for the remainder of the minute Repeat for as many intervals as required A simple example: Perform 10 deadlifts with 225 lbs, every minute on the minute for 10 minutes total. What sort of exercise should I use with EMOM? What sort of exercises work best with EMOM? Honestly – anything! There are some caveats to using exercises which are too risky to perform [Read more …]