Warm Up
Combo activation #9
*With a strap/belt/band/PVC pipe/ broom stick
*10 OHS with a 5 second pause
*10 paces (steps) OH duck walk
5 downward dogs with 5 second pause (stretch shoulders and calves)
*10 OH lateral lunges
5 inchworm + cobra with a 5 second pause
Partner WOD
25 minute ping pong
5 SB SB deadlifts
5 SB front squats
5 SB cleans
5 SB shoulder to OH
Skeletal muscle plays a crucial role in maintaining overall health and promoting longevity. Strong and well-maintained muscles support physical activity, metabolic health, and functional independence as we age. Coach Ray Traitz, a seasoned health and fitness expert, has been working with clients and experimenting on himself to build and maintain skeletal muscle. This blog post explores the benefits of skeletal muscle for longevity, insights from top scientists in the field, and practical tips on incorporating muscle-building strategies into your routine.
1. Enhanced Metabolic Health
Skeletal muscle improves insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of type 2 diabetes.
2. Increased Physical Strength and Mobility
Maintaining muscle mass ensures better strength, balance, and mobility, which are essential for preventing falls and maintaining independence in older age.
3. Improved Cardiovascular Health
Regular muscle-strengthening exercises contribute to better cardiovascular health, reducing the risk of heart disease.
4. Better Bone Health
Muscle-strengthening activities increase bone density, reducing the risk of osteoporosis and fractures.
5. Enhanced Mental Well-being
Exercise, particularly strength training, has been shown to improve mood and cognitive function, reducing the risk of depression and cognitive decline.
1. Dr. Stuart Phillips, Ph.D.
Muscle Protein Synthesis: Dr. Phillips' research highlights the importance of protein intake and resistance training in stimulating muscle protein synthesis, crucial for muscle growth and repair.
Longevity: His studies show that maintaining muscle mass is linked to lower mortality rates, emphasizing the role of muscle in healthy aging.
Metabolic Health: Dr. Phillips emphasizes the role of skeletal muscle in improving metabolic health, particularly in enhancing insulin sensitivity and glucose metabolism.
2. Dr. Brad Schoenfeld, Ph.D.
Strength Training Benefits: Dr. Schoenfeld's research demonstrates that strength training increases muscle mass, strength, and endurance, contributing to overall health and longevity.
Fat Loss: His studies show that muscle-building activities increase resting metabolic rate, aiding in fat loss and weight management.
Hormonal Balance: Dr. Schoenfeld emphasizes that resistance training helps maintain hormonal balance, which is crucial for muscle maintenance and overall health.
3. Dr. William Evans, Ph.D.
Aging and Muscle Loss: Dr. Evans' research focuses on sarcopenia, the age-related loss of muscle mass, and its impact on longevity and quality of life.
Nutrition and Exercise: He highlights the importance of combining proper nutrition with resistance training to prevent muscle loss and promote longevity.
Functional Independence: Dr. Evans' studies show that maintaining muscle mass supports functional independence, reducing the risk of disability in older adults.
1. Jane's Transformation
Jane, a 60-year-old client, struggled with mobility and strength. Under Coach Traitz's guidance, she adopted a strength training program and increased her protein intake. Within six months, Jane experienced significant improvements in strength, balance, and overall health.
2. John's Journey
John, a 50-year-old client, faced metabolic health issues and weight gain. Coach Traitz introduced him to a structured resistance training regimen. John lost weight, improved his metabolic markers, and gained muscle mass, enhancing his overall well-being.
3. Lisa's Success
Lisa, a 45-year-old client, wanted to improve her bone health and prevent osteoporosis. With Coach Traitz's support, Lisa followed a strength training program. Her bone density improved, and she felt stronger and more energetic.
Engage in Regular Strength Training
Include resistance exercises such as weightlifting, bodyweight exercises, and resistance band workouts at least 2-3 times per week.
Consume Adequate Protein
Ensure a protein-rich diet with sources like lean meats, fish, eggs, dairy, legumes, and plant-based proteins to support muscle growth and repair.
Prioritize Recovery
Allow time for muscle recovery with adequate rest and sleep, and consider incorporating stretching and mobility exercises.
Stay Consistent
Consistency is key. Maintain a regular exercise schedule and progressively increase the intensity and volume of your workouts.
Seek Professional Guidance
For personalized advice and support, consider hiring a qualified coach or personal trainer.
For personalized guidance on building and maintaining skeletal muscle as part of your daily exercise and nutrition program, consider hiring Coach Ray Traitz. With over two decades of experience and a passion for helping clients achieve their health and fitness goals, Coach Traitz offers expert advice and support tailored to your needs.
To learn more or schedule a consultation, contact Coach Ray Traitz at amrapfitness@hotmail.com.
Foo
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy.
He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
Warm Up
Gymnastic warm up #9
10 ring rows
Walking lunge complex 10m
10 planche push-ups
Inchworm 10m
10 Hollow rocks
Toy soldiers 10m
10 Super rocks
Walking pigeon 10m
10 single leg bridges R/L
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
21 single unders or DU
7 burpees
*2 minute rest period
Game:
6 minutes of:
5 reps of, 5 mountain climber + stand up
5 reps, burpee + 2 squat jumps
*2 minute rest period
Cash out:
6 minutes of:
6 minutes of:
21 single unders or DU
7 burpees
*2 minute rest period
Bonus
6 minutes of:
5 reps of, 5 mountain climber + stand up
5 reps, burpee + 2 squat jumps