Antti Heikka

Sports, Trading, Coaching

[Antti Heikka @AHeik]

@GuruAnaerobic You are an inspiration to many, thank you.

[Antti Heikka @AHeik]

@gabriel1 You can get a great body and cardio without ever being tired after exercising.

weights low volume but progressive.

Cardio slow and steady.

[Antti Heikka @AHeik]

@Arto_Koskelo Kävellessä ajatus kulkee parhaiten!

[Antti Heikka @AHeik]

@GuruAnaerobic You are naturally a great runner and most people are not.

You do ton of cycling for LISS and most people don’t.

Incline walking is great.

[Antti Heikka @AHeik]

@GuruAnaerobic Got it when I was 30. Maybe slightly drier eyes but all good. Now almost 50, still good, but started using glasses for reading after 40.

[Antti Heikka @AHeik]

This is why I use the low stress approach with most people struggling with their inactivity.

Low volume strength training twice a week and lots of easy aerobic movement, walking etc.

[GuruAnaerobic @GuruAnaerobic]

The perfect workout is called as 'consistency'.

This will take you much further than binge exercising the most optimal workout then falling off the wagon.

[MADr0591 @MADr0591]

@sentdefender Still no word on Nasrallah. That site will be hit again as well as 3 other nearby bldgs which are storing munitions. I personally think, if Hez doesn't finally agree to UN Res 1701, IDF will invade and physically push them to north of the Latani.

[Antti Heikka @AHeik]

@GuruAnaerobic True. Which is one of the reasons it’s often a great investment for their health. For those who can afford it.

[Antti Heikka @AHeik]

@gaktus2 Vallisaari. Tasatunnein lautta Kauppatorilta. Sopivasti kävelyä, historiaa ja leppoisa tunnelma.

[Antti Heikka @AHeik]

For this purpose RT must be lowish volume, high effort:

For example:

A leg exercise
Upper body push
Upper body pull.

Proper warm up/ramp and 2 sets each. High effort.

[Antti Heikka @AHeik]

People just don´t know how to do smart resistance training. At best it´s a highly beneficial part of proper stress relief program + other massive benefits.

60 minutes a day:

RT 2 times a week
Walking 5 times a week.

Ground based breathing/mobility stuff if needed.

cont...

[Alan Couzens @Alan_Couzens]

Said it before and I'll say it again...

If I only had 30 minutes a day to exercise, I'd choose #yoga 🧘

If I only had 60 minutes, I'd choose a walk in nature 🌲🚶 followed by 30 minutes of yoga 🧘

For those with busy, stressful, lives, there is simply no greater health return on your hour investment.

[Antti Heikka @AHeik]

My ONLY important goal with new pt clients is to get them walking (or cycling, swimming whatever) every day and lift weights twice a week.

[Alan Couzens @Alan_Couzens]

My take...

EVERY BODY should walk 🚶

I program walking for my pro athletes, even though their heart rate will barely break 60bpm! 🫀

Why?

There are 2 basic types of fitness - cardiovascular fitness and metabolic fitness.

For many recreational athletes (VO2max < 50ml/kg/min) walking *does* offer a sufficient cardiovascular demand to force the heart to expand and deliver more O2 to the muscles and improve cardiovascular fitness. It's, IMO, underutilized as a cardiovascular stimulus for many in this regard.

However, for very well trained athletes, with a huge heart and massive potential for cardiac output, 60bpm will do nothing for cardiovascular fitness. It's just not a challenge at all to their system to get that measly amount of O2 to the muscles.

But...

Even a simple walk requires energy.

For athletes who challenge their glycogen stores on the regular with hard training, you know where this energy is going to come from? Fat. 🔥

Therefore, even a simple walk serves as an important metabolic stimulus to the body to keep that fat-burning furnace cranking. In this way, it offers important complementary benefits to the "serious" training on the metabolic side of the health and fitness equation.

IOW, I don't care how fit you are, you should still spend a lot of time walking.

[Antti Heikka @AHeik]

Walking is a good mobility exercise if you don´t push with you stance leg "to activate glutes". This will emphasise late propulsion which creates tension in the body and reduces relative motion.

Instead take shorter steps and increase speed by rotating upper body faster.

[Antti Heikka @AHeik]

@Alan_Couzens How does that affect their health or does it?

[GuruAnaerobic @GuruAnaerobic]

I'm more and more convinced that the majority of chronic conditions, disablements and myriad negative niggles and afflictions are *solely* due to lack of physical activity and a poor diet - then add in chronic medication.

The majority of these sufferers think thier problems have come out of the blue, so are unlikely to change. If you know someone like this who you care about, see if you can convince them to make a change in 2024.

[Antti Heikka @AHeik]

@JarmoFriman Eikös sulla tule viikon aikana näiden lisäksi paljon ulkoilua/kävelyä? Hyvä mainita, koska iso vaikutus kokonaisuuteen.

[Antti Heikka @AHeik]

@GuruAnaerobic @BhavanChad Bought a pole for my daughter when she was eight. Been using it almost every day for two years. Great investment.

[Antti Heikka @AHeik]

@tonygentilcore1 Set a new pull-up related goal such as one arm pull-up and/or front lever?

[Antti Heikka @AHeik]

@KeranenKim Poikkeuksiakin on, mutta tavallisen "carb face" -kuolevaisen on nostettava proteiinit tappiin, ja pudotettava sokerit ja viljat minimiin.

Jos siis haluaa oikeasti hyvään kuntoon eikä nykystandardin mukaiseen 20% bf.

[Antti Heikka @AHeik]

@ReijoAnttila Tämä tarina oli hänelle erittäin low risk, high reward. Nyt kävi vain todella huono arpa.