Delhi Fitness Zone: October 2020

Saturday, October 31, 2020

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Friday, October 30, 2020

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Don’t let the odd name deter you: Animal flow offers unique benefits you won’t get from traditional strength training. “It fundamentally brings you back to the basics,” says Nike Master Trainer Patrick Frost. “These are ground-based movements, where you create resistance by pushing and pulling your body around a fixed platform.” The trick to mastering this discipline is generating constant tension throughout your body. “There are some parts that require grace and some that require grit,” Frost says.

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“You could do this same workout multiple times and have a completely different experience depending on how you attack it.” While mimicking the movement patterns of a crab or an ape can seem a little goofy, animal flow workouts will challenge your strength, endurance, balance, and mobility all at once. Over time, you’ll develop better proprioception and move with greater intention, which will make your workouts more efficient and effective, and leave you feeling like an apex predator.

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The Workout

Warm up, then perform 3 rounds of each exercise, following the prescribed work and rest periods. These moves require a lot of wrist extension and endurance to sustain proper form, so take a break as needed when starting out. Add this workout to your program 1-2 times a week and slowly build up to 3-4 times. You can also use some of these sequences as warmups or even finishers to your program.

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Expert Tip: Tense Up

While these exercises should be fluid, create constant resistance by drilling palms into the ground and exaggerating movements, radiating tension through your limbs.

The Warmup

Dedicate 5 minutes to wrist mobilization: Get on all fours and flip your wrists around,
then lean or rock back and forth. After, work through these exercises for 40 seconds
each. They’ll prep your joints for the main animal flow. Perform 2 rounds.

Warmup 1. Alternating Crab Reach

Start in crab position, feet hip-distance apart, hips hovering 1 inch off ground, and arms behind back, fingers pointing away from body. Bend right arm to midline so hand is 6 to 8 inches from face (A).

Transition phase of alternating crab reach (B) James Woodley for Men's Journal

Drive through heels and extend hips up into a three-point stance bridge (B).

Final stage of alternating crab reach (C) James Woodley for Men's Journal

Reach your arm up and over toward opposite hand, keeping a soft bend in elbow, eyes gazing at static hand (C). Lower, switching sides with each rep.

Beginning phase of Beast Wave Unload (A) James Woodley for Men's Journal

Warmup 2. Beast Wave Unload

Start in loaded beast position on all fours, pushing hips back toward heels as you reach arms forward (A).

Beast Wave Unload transition phase James Woodley for Men's Journal

Hike hips toward ceiling. Once knees are fully extended (B), tuck chin into chest and slowly roll your spine, emphasizing the curve in your back (C). When shoulders pass wrists, come into an upward-facing dog.

Open your chest, pull chin to ceiling, and squeeze glutes (D). Reverse the wave and repeat.

Beginning of Alternating Scorpion Reach — Beginning phase of Alternating Scorpion Reach (A) James Woodley for Men's Journal

Warmup 3. Alternating Scorpion Reach

Start in loaded beast position (A).

Transition phase of Alternating Scorpion Reach (B) James Woodley for Men's Journal

Drive through balls of feet to bring left knee across body toward right wrist, keeping a slight bend in right knee (B).

Final phase of Alternating Scorpion Reach (C) James Woodley for Men's Journal

Extend arms as you drive left leg back, bending the knee and opening your hip, pressing shin toward ceiling (C). Bring left knee across body again before returning to start position, then repeat on opposite side.

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Deep Ape position (A) James Woodley for Men's Journal

Workout 1: Deep Ape to Side Kick Through

Start in a deep squat, with feet hip-width apart or wider for comfort, feet slightly turned out, and arms between knees, keeping a flat back and proud chest (A).

Shift weight forward as you plant right hand to the ground (B) and kick right leg through, pointing toe and pulling left elbow back, palm facing away (C).

Side Kick Through (C) James Woodley for Men's Journal

Return to deep ape position, then switch sides. Work 40 seconds on, 20 off.

Workout 2. Crab to Underswitch Taps

Start in crab position (A), then drive through your right toe and left hand to pivot your body (B) onto all fours.

As soon as your limbs tap the ground (C), immediately redirect your momentum to the starting position (D).

Final position of Crab to Underswitch Taps transition (D) — Final position of Crab to Underswitch Taps (D) James Woodley for Men's Journal

Switch sides on each rep. Work 30 seconds on, 15 off.

Start position of Traveling Beast (A) James Woodley for Men's Journal

Workout 3. Traveling Beast

Start in beast position, with hands directly below shoulders, and knees stacked over hips, hovering 1 inch off the ground. Engage your core, keep your trunk level and low, then take a small step forward, moving right hand and left foot, resisting rotation through your hips (A).

Traveling Beast (B) James Woodley for Men's Journal

On the next rep, move left hand and right foot, making sure they pick up and land simultaneously (B). Work 30 seconds on, 15 off.

Workout 4. Loaded Beast to Front Step Through

Start in loaded beast position (A), then explode through the balls of your feet
(B) and jump forward with control.

Loaded Beast to Front Step Through transition(B) — Loaded Beast to Front Step Through transition (B) James Woodley for Men's Journal

Forcefully drive your left leg into full extension, toes pointed, as your right arm assumes a “guard” position at your midline, elbow bent with hand in front of face (C).

Final position Loaded Beast to Front Step Through (C) James Woodley for Men's Journal

Reverse the motion to return to start, switching sides with each rep. Work 20 seconds on, 10 off.

Finisher Flow

Beast to left-leg underswitch to right-arm crab reach to jumping left-leg underswitch to right-leg side kick through to right-leg full scorpion to left-leg underswitch to beast. Repeat opposite side. Work 60 seconds on, 30 off. Repeat 3 times.

The post This Animal Flow Workout Will Get You Stronger Without Any Weights appeared first on Men's Journal.

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Why Running Isn't the Best Way to Train Police Officers

A law enforcement officer's job is stop-and-go action, not a marathon. Should they be more focused on strength or cardiovascular health in the gym?

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Wednesday, October 28, 2020

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Mens Journal

The physical and mental health threats of COVID-19 are real and well-documented, but if you’re simply feeling bummed about missing your buddies, canceled pickup sports leagues, or—hell—your commute, that’s valid. The pandemic is affecting mental health in myriad ways.

“The isolation many are experiencing is one of the most devastating things about this moment,” says Avi Klein, LCSW, a New York-based therapist who specializes in men’s mental health.

See, human beings are hardwired for connection, explains Paul L. Hokemeyer, PhD, LMFT, a psychotherapist and author of Fragile Power: Why Having It All Is Never Enough. “Social connectedness is essential for our survival. It enables us to adapt to challenges and evolve as a species. Without social connections, we physically and emotionally atrophy.”

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That’s well-documented, too. Some studies suggest loneliness and social isolation could be twice as detrimental to both your physical and mental health as obesity is. It’s been linked to everything from depression and poor sleep to impaired brain function, poor heart function, and cognitive decline.

You can’t just put your social life on hold till the pandemic passes; connectedness is too important to your overall mental health, Hokemeyer says. It can bolster your immune system, help you find value and purpose, and lessen your metaphorical load. Ultimately, it gives you some ownership over your day-to-day life in a chaotic world.

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So how can you safely resurrect a floundering social life and boost your mental health amidst a pandemic? Here are four ways to go about it.

Mental Health Tips for the COVID-19 Pandemic:

1. Socialize Through Exercise—in Real Life or Online

Exercise is a proven health, mood, and self-esteem booster—boons that certainly can’t hurt right now. By adding a social element to your sweat (say via a live Peloton or Mirror class)? You’re adding to the benefits of fitness: “By joining a group of other people working to improve their health, you feel a sense of connection,” explains Hokemeyer, which can play a role in managing stress, fear, anger, uncertainty, and chaos, he says.

If you’re craving a face-to-face connection, get outside. By now it’s clear that being in Mother Nature minimizes your risk of contracting COVID-19. (The Centers for Disease Control and Prevention (CDC) recommends choosing outdoor activities and places such as parks or open-air facilities if you’re going to go out.) A socially-distanced run or bike ride is a triple whammy, says Klein: It helps you stay fit, fills your social quota for the day, and fits the bill as a lower-risk activity. Just be sure to wear a mask.

2. Give Your Time Away

Volunteerism has strong links to both physical and mental health—so much so that some research suggests the activity should be promoted as a part of a healthy lifestyle. And while any kind of volunteering could have benefits, some studies find that “other-oriented” efforts—those that are humanitarian or altruistic in nature, for example—have a great effect on social well-being and physical health than “self-oriented” efforts (anything you’re doing to purposefully “better” yourself). Try something like Create the Good, AARP’s database of gigs or Career Village, where you can give away your time (virtually) to answer questions from kids who want to enter your field of work when they grow up.

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3. Be Proactive—and a Little Unorthodox

In a pre-pandemic world, you’d plan your social outings ahead of time. Today? You’ve got to do the same. So push past your grievances (video socialization can taste like fake sugar, we know) and continue to reach out to connect, explains Klein. “You’ll get out of a ‘stuck’ place and into action. Instead of feeling discouraged, you’ll feel empowered and more in control of your life,” Hokemeyer explains.

Miss your pickup hockey league? Start a group text thread and ask the guys if they’d be up for a weekly interactive online video game meet-up (try Among Us). Haven’t been on a date night in … you don’t remember when? Take a few minutes every night to ask thought-provoking questions sure to start a conversation: “What was the most important part of your day?” or “What surprised you most today?” suggests Klein. An app like Lasting (which was actually developed to be a supplement to couple’s therapy) can also help foster a deeper connection between partners, he says.

4. Speak Up About How Much It Sucks

If you feel like you’re the only one in the world (or in your friend group) who’s down and out about the loss of your social life as you knew it, you can wind up feeling even more alone, explains Klein. The antidote: Let people know how you feel. Text your group thread about how much you’re missing your in-real-life hangouts. Tell your brother you’re reeling over not being able to really be there for your niece’s birthday. Hear Klein out: “Even though it might feel risky, I guarantee you that people feel the same way—and when we feel that someone is a little bit like us then we feel more connected.” Plus, maybe simply speaking up will spark that unorthodox meet-up—or more conversations. You won’t know unless you speak up.

The post What to Do if Your Lack of a Social Life Is Impacting Your Mental Health appeared first on Men's Journal.

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