
Are Light Weights Worth Using?
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Or are they just a marketable illusion of exercise?
Worth the weight?
Fun fact that you probably already know, but might not have thought about in this context:
Muscle growth depends primarily on taking an exercise to failure or near failure, rather than on whether you use light or heavy weights.
In particular, studies (cited in the video) showing similar muscle growth from light and heavy weights typically require participants to train to failure or near failure, so both approaches can be effective under those conditions.
Note: that’s failure, not fatigue. To clarify, fatigue is the burning sensation and discomfort that develops during exercise, whereas failure is the point where your working muscles can no longer produce enough force to complete another rep.
This means that the burning sensation associated with lactic acid accumulation isn’t what stimulates muscle growth, so feeling a strong burn alone doesn’t mean an exercise is effective.
To illustrate it:
- Light weight example: using light dumbbells (as used for the reverse lunges in the video) may produce intense burning and discomfort, but if you stop because the sensation becomes unpleasant before your muscles actually fail, you’ve reached fatigue rather than failure, and will not get stronger.
- Heavy weight example: using heavier dumbbells typically brings you to failure in fewer reps, with your movement slowing and your muscles becoming physically unable to complete another repetition despite maximal effort.
Common mistake to avoid: if a workout prescribes a certain number of reps, using weights that allow those reps to feel easy is unlikely to stimulate significant muscle growth, because the set doesn’t approach failure. So this is a good example of how following instructions can easily lead you astray (and incidentally it’s why at 10almonds we very rarely include sets-and-reps numbers in our exercise explanations, because even if they’re often included in videos, in reality they need to be personalized to you).
All of which means that in practical terms, usually heavier weights will actually be the easier as well as more effective workout, because of being able to reach failure more quickly, and thus not undergoing the psychological exertion of having to take the time to push out 324 reps of something to get a result.
Counterpoint not mentioned in this video: one way that lighter weights definitely have a benefit is in training the initial brain-muscle neural connection, so that the correct muscles get correctly recruited when you increase the weight (as opposed to the body compensating with a nearby large muscle group that can handle it, thus allowing the intended-to-be-trained muscle to get off easy without doing the work you want it to do).
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Save Your Back With Strong Glutes ← Personal trainer Elisi Wolf explains more about that brain-muscle neural connection we mentioned, and it’s why she coaches people through using light weights in a certain special way first, not because using the light weights not-to-failure will build muscle, but because it lays the proper neural foundation for the heavier weight training that follows. The example she uses here is glutes, whence the title, but the same process goes for whatever muscles you are intending to train.
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Zero Sugar / One Month – by Becky Gillaspy
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We’ve reviewed books about the evils of sugar before, so what makes this one different?
This one has a focus on helping the reader quit it. It assumes we already know the evils of sugar (though it does cover that too).
It looks at the mechanisms of sugar addiction (habits-based and physiological), and how to safely and painlessly cut through those to come out the other side, free from sugar.
The author gives a day-by-day plan, for not only eliminating sugar, but also adding and including things to fill the gap it leaves, keeping us sated, energized, and happy along the way.
In the category of subjective criticism, it does also assume we want to lose weight, which may not be the case for many readers. But that’s a by-the-by and doesn’t detract from the useful guide to quitting sugar, whatever one’s reasons.
Bottom line: if you would like to quit sugar but find it hard, this book thinks of everything and walks you by the hand, making it easy.
Click here to check out Zero Sugar / One Month, and reap the health benefits!
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Chetna’s Healthy Indian – by Chetna Makan
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Indian food is wonderful—a subjective opinion perhaps, but a popular view, and one this reviewer certainly shares. And of course, cooking with plenty of vegetables and spices is a great way to get a lot of health benefits.
There are usually downsides though, such as that in a lot of Indian cookbooks, every second thing is deep-fried, and what’s not deep-fried contains an entire day or more’s saturated fat content in ghee, and a lot of sides have more than their fair share of sugar.
This book fixes all that, by offering 80 recipes that prioritize health without sacrificing flavor.
The recipes are, as the title suggests, vegetarian, though many are not vegan (yogurt and cheese featuring in many recipes). That said, even if you are vegan, it’s pretty easy to veganize those with the obvious plant-based substitutions. If you have soy yogurt and can whip up vegan paneer yourself (here’s our own recipe for that), you’re pretty much sorted.
The cookbook strikes a good balance of being neither complicated nor “did we really need a recipe for this?” basic, and delivers value in all of its recipes. The ingredients, often a worry for many Westerners, should be easily found if you have a well-stocked supermarket near you; there’s nothing obscure here.
Bottom line: if you’d like to cook more Indian food and want your food to be exciting without also making your blood pressure exciting, then this is an excellent book for keeping you well-nourished, body and soul.
Click here to check out Chetna’s Healthy Indian, and spice up your culinary repertoire!
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Almonds vs Pine Nuts – Which is Healthier?
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Our Verdict
When comparing almonds to pine nuts, we picked the almonds.
Why?
It’s not just our pro-almond bias, but it was closer than you might have expected in some rounds!
In terms of macros, almonds have more than 2x the fiber and carbs and nearly 2x the protein, while pine nuts have somewhat more fats (healthy ones, though); we say that on balance, that’s a first-round win for almonds.
In the category of vitamins, almonds have more of vitamins B2, B5, B6, B7, B9, and E, while pine nuts have more of vitamins B1 and B3, an easy win for almonds here.
Looking at minerals, almonds have more calcium, magnesium, potassium, and selenium, while pine nuts have more copper, iron, magnesium, and zinc, for a 4:4 tie in this round.
In other considerations, almonds are much higher in polyphenols, so that’s another point in their favor. Do note however that this is for almonds with their skin on, not blanched. Blanching them would greatly reduce their polyphenol content.
Adding up the sections makes for an overall win for almonds, but by all means do enjoy either or both, as diversity is best!
Want to learn more?
You might like:
Why You Should Diversify Your Nuts!
Enjoy!
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Do You Struggle To Comfortably Sit Cross-Legged? Here’s How To Fix That
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Are you sitting comfortably? No? Then let’s begin…
Let’s get down to it
Difficulty comfortably sitting cross-legged is very common usually reflects limited hip mobility, rather than any particularly advanced flexibility problem. It’s not like one is trying and failing to sit in the lotus position, or with one’s feet behind one’s ears or something. So, why is such difficulty so common?
Simply, the body adapts to what we do with it (or not), and so a lack of habituation quickly becomes a lack of mobility. Multiply that by decades of life, and if the last time you sat cross-legged was in kindergarten, then there’s the reason. Fortunately, it’s not too tricky to fix.
First, do a self-check: sit cross-legged and notice (dis)comfort, knee height, and whether one hip feels markedly stiffer than the other.
Next, to get your hips used to being opened more: lean back on your hands, place your feet together, and actively open one hip at a time by shifting your weight from side to side. You can also do the butterfly option, and bring both feet together (soles touching each other) and gently bounce your knees to encourage hip opening. On which note…
With regard to knee height: use controlled effort to guide each knee closer to the floor and compare sides, rather than simply hoping for them to drop passively due to gravity. Because, yes, you can and should work with gravity on this, but you can’t rely on it entirely, since the body will only adapt to what’s done with it, so if it’s easier for the body for the knees to stay higher, then higher is where the knees will stay. So, gently pushing them down is important here, and the best way to do this is to place your elbows against your knees and press dowwards to open your hips without holding on.
Also! Do note that the perceived symmetry of sitting cross-legged is an optical illusion—one leg is, after all, in front of the other. So, do regularly change which leg is in front, to balance mobility between sides.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How to Sit On Your Heels (Seiza For Everyone)
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Does my sunscreen actually work? Here’s what’s behind the latest SPF concerns
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It’s been a tough time for sunscreens recently. Earlier this year, testing on behalf of consumer organisation Choice found several sunscreens were not delivering the sun protection you’d expect. One product claimed a sun protection factor (SPF) of 50+, but when tested had an SPF as low as 4.
This triggered a series of events. Some sunscreen manufacturers paused or recalled their products. Other recalls have followed.
Media investigations have alleged issues related to how sunscreens are tested and formulated.
This week, the Therapeutic Goods Administration (TGA) said several sunscreens share a “base formula” made by a single manufacturer. It said preliminary testing had shown some sunscreens made with this base formula may be as low as SPF 4.
It’s no wonder consumers are confused about whether their sunscreens actually work.
Here’s what we know about this week’s TGA announcement and what could be behind it.
Catherine Falls Commercial/Getty Why the concern about sunscreen SPF?
Since SPFs were introduced, they have been a clear sign for consumers about how much sun protection to expect.
But testing a product’s SPF is tricky. The usual test uses sunscreen on real people’s skin, exposes them to ultraviolet (UV) light, and checks how much redness develops over time.
Because people’s skin reacts differently, and because labs and testers vary, results can be inconsistent. For instance, products tested at one lab might show a high SPF, but might really offer much less protection when tested by another.
A sunscreen with a lower-than-claimed SPF may still offer some protection. But there would be a higher chance of sunburn, DNA damage and developing skin cancer.
What’s a base formula?
The TGA’s latest concerns relate to a “base formula” shared by several sunscreens. The base formula (also called the core or vehicle) is like the foundation of a sunscreen and includes:
- solvents/carrier liquids (water, oils, silicones)
- emulsifiers, surfactants, stabilisers (all of which allow components to blend and not separate)
- thickeners or gels
- preservatives, antioxidants
- pigments, tints, fragrances, texture enhancers.
Other ingredients are added to the base, especially UV filters. The base can also be sold to third parties with the UV filters already added. Some products include extras, such as photostabilisers to help the UV filters last longer in the sun.
The base must do several jobs well. It must:
- spread UV filters evenly (no clumps or separation)
- remain stable over time
- protect the UV filters from breaking down in the sun
- still feel good on the skin (spread easily, stick well).
Many brands use the same base and then add small differences, for instance colour or scent.
While UV filters are crucial, they cannot do their job well without a strong and well-designed base layer. So any product built on a weak or faulty base formula risks underperforming. And because many sunscreens share the same base, many products and brands can be affected.
The TGA has identified at least 21 products that use the same base formula.
How might a base formula fail?
We don’t know why the TGA is concerned about this specific base formula. But generally speaking, a base formula might fail for several reasons, including:
- poor dispersion or aggregation: UV filters can clump or settle, leaving unprotected spots
- photodegradation: without good stabilisers, filters break down in sunlight
- chemical incompatibility: additives, pigments, or fragrances may interact badly with UV filters
- dilution by inert ingredients: too much filler reduces the effective concentration of active UV filters
- physical instability: over time, the formula might separate, change viscosity, or crystallise
- manufacturing or packaging stress: insufficient mixing, exposure to heat or light during production, or poor packaging can degrade the base.
However, not every product with that base will necessarily fail. Performance of the sunscreen and subsequent protection may differ depending on ingredient tweaks, care taken during manufacture, from batch to batch, and how it’s stored.
How do I check if my sunscreen’s affected?
The TGA provides information about affected brands and products on its website, as does Choice.
Individually affected brands may publish recall notices, refund offers and batch details.
You can also contact the company with your batch number and ask if yours is affected.
What if my brand’s affected?
If your sunscreen is affected:
- don’t rely on it for sun protection, especially for long exposure
- return it to where you bought it for a refund or replacement. Some brands are offering refunds or vouchers
- watch for further TGA updates, as more products may be added to recall lists as investigations continue
- talk to a health professional if you’re worried about skin damage or past sun exposure.
What’s the take-home message?
These recent issues do not mean all sunscreens are unreliable. But they do highlight how important sunscreen design, formulation and regulatory checks are. The TGA’s investigations may even lead to stronger testing, better formulation standards, and clearer consumer guidance.
However, until we have the full picture of all brands affected, it might be wise to pick trusted brands – ones that publish test results, have transparent practices and have good reputations.
Finally, sunscreen is just one component of sun safety. Layer your defences. Also wear protective clothing, hats and sunnies, seek shade, and stay out of the sun for prolonged periods if you can.
Mike Climstein, Associate Professor, Faculty of Health, Southern Cross University; Michael Stapelberg, Adjunct Associate Professor, Faculty of Health, Southern Cross University, and Nedeljka Rosic, Senior Lecturer, Faculty of Health, Southern Cross University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Long COVID is real—here’s how patients can get treatment and support
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What you need to know
- There is still no single, FDA-approved treatment for long COVID, but doctors can help patients manage individual symptoms.
- Long COVID patients may be eligible for government benefits that can ease financial burdens.
- Getting reinfected with COVID-19 can worsen existing long COVID symptoms, but patients can take steps to stay protected.
On March 15—Long COVID Awareness Day—patients shared their stories and demanded more funding for long COVID research. Nearly one in five U.S. adults who contract COVID-19 suffer from long COVID, and up to 5.8 million children have the disease.
Anyone who contracts COVID-19 is at risk of developing long-term illness. Long COVID has been deemed by some a “mass-disabling event,” as its symptoms can significantly disrupt patients’ lives.
Fortunately, there’s hope. New treatment options are in development, and there are resources available that may ease the physical, mental, and financial burdens that long COVID patients face.
Read on to learn more about resources for long COVID patients and how you can support the long COVID patients in your life.
What is long COVID, and who is at risk?
Long COVID is a cluster of symptoms that can occur after a COVID-19 infection and last for weeks, months, or years, potentially affecting almost every organ. Symptoms range from mild to debilitating and may include fatigue, chest pain, brain fog, dizziness, abdominal pain, joint pain, and changes in taste or smell.
Anyone who gets infected with COVID-19 is at risk of developing long COVID, but some groups are at greater risk, including unvaccinated people, women, people over 40, and people who face health inequities.
What types of support are available for long COVID patients?
Currently, there is still no single, FDA-approved treatment for long COVID, but doctors can help patients manage individual symptoms. Some options for long COVID treatment include therapies to improve lung function and retrain your sense of smell, as well as medications for pain and blood pressure regulation. Staying up to date on COVID-19 vaccines may also improve symptoms and reduce inflammation.
Long COVID patients are eligible for disability benefits under the Americans with Disabilities Act. The Pandemic Legal Assistance Network provides pro bono support for long COVID patients applying for these benefits.
Long COVID patients may also be eligible for other forms of government assistance, such as Supplemental Nutrition Assistance Program (SNAP), Temporary Assistance for Needy Families (TANF), Medicaid, and rental and utility assistance programs.
How can friends and family of long COVID patients provide support?
Getting reinfected with COVID-19 can worsen existing long COVID symptoms. Wearing a high-quality, well-fitting mask will reduce your risk of contracting COVID-19 and spreading it to long COVID patients and others. At indoor gatherings, improving ventilation by opening doors and windows, using high-efficiency particulate air (HEPA) filters, and building your own Corsi-Rosenthal box can also reduce the spread of the COVID-19 virus.
Long COVID patients may also benefit from emotional and financial support as they manage symptoms, navigate barriers to treatment, and go through the months-long process of applying for and receiving disability benefits.
For more information, talk to your health care provider.
This article first appeared on Public Good News and is republished here under a Creative Commons license.
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