Welcome to Ecnis
Hi, everyone! Welcome to my blog that I dedicated to healthy life where I will write about tips for healthier life as well as fitness generally. Follow my work and stay healthy!
As you know I am a big advocate for how fitness improves your overall lifestyle. That is why I am always on the look out for interesting workouts, and I found one today. The Kettlebell deep six workout was originally created by Jon Engum but there any many variations to the workout now. The deep six earned its name because it focuses on six different Kettlebell techniques. There are three levels of the workout meaning that just anyone from any skill level can try it.
The workout focuses on building and growing muscle mass and so trains the muscles for endurance. It offers the opportunity to get the benefits of conditioning the muscles without having to push through a high amount of reps.
If you haven’t used kettlebells before, take a look at this article.
The three levels of the Kettlebell deep six workout
Beginner – Between switching hands, rest for thirty seconds. Rest for one minute between rounds.
Intermediate – Rest after you have completed both right and left hands. Make your rest last between thirty seconds to one minute.
Advanced – No rest.
The original Kettlebell deep six workout
You should hold your Kettlebell in your right hand and remember not to set down the Kettlebell between moves. The suggested weight for a Kettlebell for this type of workout for a woman is 12 kg and include:
Move one – 5 swings
Move two – 5 snatches
Move three – 5 clean and presses
Move four – 1 reverse get-up
You should now switch hands and complete the sequence above. Do this five times over.
The double Kettlebell snatch
This is a variation of the original workout. It involved using one Kettlebell in each hand during the full workout plan. The only difference between this and the one Kettlebell deep six workout is that between reps you can drop the Kettlebell to the shoulders.
What the workout targets
Deep swings – Using deep swings require the knees to be soft so that you can sway your hips back while keeping the chest up. It is not a squat movement like many people think. To swing correctly, you should swing the Kettlebell back rather than lift it to the front.
Snatch – The snatch focuses on pushing the hips. It also requires a lot of work from the arms.
The clean and press- This works the shoulders and the triceps.
Preparing for the Deep Six Workout
Many people describe this workout as difficult. It can be really hard for someone who is already lacking the core muscles needed to complete the moves.
If you think you are strong enough, you could start by trying to complete three or four of each move to build up your strength before going for the full five. Another option is to complete fewer rounds of the deep six workout.
You can also try completing this with a smaller weight. Your Kettlebell should ideally be tough for you on the 8th repetition of a move. Using this rule should give you a good indication of which weight you should be using to start out.
If you are looking for a good workout that will tone up your arms and work on your shoulders and ab area too, this is the workout you need to try. It will challenge you and you can work your way up the three levels – meaning you can use this as a long term workout plan.
As always, if you plan to do this workout while pregnant make sure to consult your doctor.
Fitness is pregnancy period desirable since it can make your birth easier, shorter time in labor as well as easier and faster returning to the pre-pregnancy shape of the body. Though many women forget about exercising during pregnancy, many moms want to know is it safe to exercise during this period. However, there is one thing that must be followed – a proper diet plan. Daily fitness and exercise routines during pregnancy period can be potentially dangerous if you don’t organize your food program.
Stick to the doctor’s opinion and suggestion
First and the most important step is to follow your doctor’s advice. Each woman is different, and there is not a default set of rules that all women follow through the period of pregnancy. Your doctor, after examines you, will know your condition, abilities and possible problems that you could encounter. Therefore, it is very important to follow the doctor’s orders. If you are, for some reason, not sure about the doctor’s opinion, you can go to other doctor and ask for opinion – the more doctors give an opinion, the more precise decision you can make.
Be within the safety zone
You must be aware of the fact that another person is growing inside of you which means you will need more oxygen. The first thing that this fact implies is that you MUST eliminate every possibility of shortness of breath! Each time you run out of oxygen, your baby runs out also, and it can produce unnecessary damage to their brains. If you had fitness routine and exercising before you became pregnant, you can continue with exercising but be careful not to exercise too much. If you hadn’t, it is the best time to start with fitness. However, be careful – due to “relaxin” hormone that softens joints and ligaments, a gentle stretching is a must after a workout. Overextending can damage your joints permanently and could produce indirect problems to your child.
Set and maintain the routine
The key thing is to maintain the routine since starting and stopping exercising can affect your body in a negative way much worse in pregnancy period. A regular 30-minutes of fitness or gym reduces stress and “builds threshold” for a labor pain which enables you to come back quickly after giving birth. Still, the imperative is to set the optimal routine for your body that is not too hard for your body but rather a precise dose of action for your body. Stick to the schedule and everything is good.
Don’t dehydrate and monitor your temperature
Hydration is the key thing for a healthy life, but it is even more important during the pregnancy period. 1 pint of water before exercising will be just enough to start with fitness. However, drink 1 cup of water every 20 minutes even if you are not thirsty. You may not feel thirsty, but that is the point – you don’t want to dehydrate.
Try to wear breathable clothing, so you don’t raise the body’s temperature. In case you feel hot, stop exercising and cool down before you continue with the exercising.
Credits: Austin Wedding Planner
It is one of those questions that you cannot answer 100% sure due to many facts that affect the overall outcome. Someone can exercise when having a cold, while others barely can walk and eat when thy are affected by the cold. Still, when you collect all the date and sum everything up, it turns out that you need to conclude on your own since only you know how your body reacts. Still, I will give you some directions that you could follow before concluding should you exercise or not.
Exercise regularly to avoid cold and illness
First of all, we must say that people who have fitness activities and exercise regularly have 50% fewer chances of catching a cold. It is because they strengthen their immune system. So in a nutshell, we need to have a moderate intensity of daily exercises. A 30-minutes walk is just enough to cover this since it is proved that regular walking increases the number of white blood cells which are responsible for fighting the infections and diseases.
Follow your body’s reactions
You should exercise while having a cold but it is for sure that you will not be at your peak performance level. The main thing is to listen to your body and follow its reactions. Still, you can exercise slower and less intensively since physical activity increases heart rate. It can be a serious problem if you are taking cold medicines so be careful of breath shortage and trouble breathing. You don’t want to feel exhausted and weak since you are already sick.
Know your limits
Even though your body will exactly tell you how much you can endure, sometimes is the best to know how much you can exercise. If you can perform 100 push ups in 20 minutes in good health condition, then perform 50 push ups in 20 minutes while you are having a cold. In this way, you will avoid possible physical injuries, and your body will not be exhausted completely.
Cold mixed with fever
If you have a cold that is followed by a fever, then you should not exercise at all. Fever is an additional burden for your body’s condition, so your body will become totally exhausted after a workout which is perfect for prolonging the cold and fever. Therefore, you should not work out when you have a cold that is followed by the fever.
Fitness is one of those things in life that you need to understand properly to implement in your life. Some people never incorporate fitness as a part of everyday life but rather as a duty. On the other hand, some people eventually understand the point of fitness and integrate it into an everyday routine, but those people are usually people who are connected to sport in some way. However, I will, based on my long-time experience, present five reasons why fitness could save your life.
It builds up confidence
People who have a problem with (self) confidence will feel the great impact after a week of fitness. All people said that the first day in the gym was a disaster, but at the same time, they say that was their best decision. So, the problem is in people. When you start going to fitness sessions regularly, you eliminate all self-sabotaging thoughts and ideas. At the same time, you build up your body, and you feel more confident. The reason for this is not “a sight of nice body” but rather the fact that you proved to yourself – in the beginning, you could not lift heavy weights, but over some time you made it. You see that you are improving and your confidence goes through the roof.
Fitness eliminates boundaries and limits
As you know, you start lifting few pounds until you get stronger to lift more weights. The math is simple – you could not lift 4lbs in the beginning, but after few fitness and gym sessions you can. It means that you change your limits and it takes a while to adapt before you win. As simple as that – set your limit, build up and go towards it, reach it, celebrate, and move further.
Fitness is about improvement not impressing
Fitness makes you realize (after a while) that you need to be yourself. You don’t need to impress someone by being something you are not. As you are making progress through gym and fitness sessions, you start accepting yourself, and you realize you need to improve yourself. Fitness makes you healthier and stronger and makes you realize that you don’t need to judge anyone but rather accept them as they are.
Fitness makes you feel more positive both physically and mentally, but it requires devotion and accepting, which are not easy tasks to finish. However, the whole story “takes its place” from the moment when you see that you improved yourself and your life. It makes you work more and more to improve yourself.