With this demand has come new impetus for ways to lift, and to create gains where they were previously difficult to find. Experts are looking at these methods and asking whether they’re worth their weight. Many of these methods have been around for years, but through ongoing research and testing they have become that much more refined.

Blood Flow Restriction Training

The concept of restricting blood flow to improve gains has found a formal practice in blood flow restriction training (BFRT). According to Frontiers In Physiology, there is significant science behind the practice, and the use of BFRT as a complementary form of exercise alongside traditional resistance training could yield significant gains. The key benefit is in blood flow muscle growth. The relative severity and extreme nature of the training means that rapid muscle growth is encouraged.

That means that athletes, particularly those who work in aerobic sports rather than powerlifting, though there are benefits in that field too, can create and maintain much more significant muscle mass over longer periods.

Time-efficient training

More and more people are being confined to their home and so have to work on shorter timescales, with less equipment, and in tighter spaces. A journal published by Springer Link has outlined the need for ‘no time to lift’ schedules to adapt to this, and there are promising new results in this regard.

Typically, muscle mass is defined more by weight training volume and break points than it is the number of movements or frequency of training. The study recommended the use of high-volume, short-time sets, whether with weights or through calisthenic training. This can create long-term strength gains, as opposed to hypertrophy, which means that those looking to bodybuild specifically may want to look elsewhere.

The ultimate bodyweight workout

According to the New York Times, the ultimate workout for time-constrained yet high-ambition individuals is contained within an 11 minute calisthenic workout. Combining many classic exercises, but set out in a very particular fashion, this can help to build hypertrophy, especially when weights are augmented into the routines to make them more adaptable and difficult, and will also improve cardio strength.

This is good news for bodybuilders who are wary of spending time on aerobic exercise when they want to be lifting weight. This can also be an important development for professionals. More sustainable and healthy ways of creating strength can only be a good thing.

Finding new ways to work out will certainly help in various aspects and can potentially save you time to focus on other things.

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Working out can make your body stronger, however, the performing exercises incorrectly could give you back pain and cause injuries that leave you in agony. First, let’s talk about back pain and why you should not ignore it.

Back Pain: What It Is

Back pain can occur because of strained back muscles and/or spinal ligaments. Poor physical conditions can also cause back pains. These may include:

• Damaged discs
• Compression of nerve roots
• Improper movement of spinal joints
• Torn or pulled muscle

In some cases, back pain can be so painful that the person is unable to sleep or perform his/her daily activities. If you experience this, consult a doctor or seek an expert, like a North York chiropractor for example. Luckily, in most cases back pain can be healed through correct exercises to strengthen the muscles as well as rest.

Here are some simple tips you can use to avoid back pain from working out.

Don’t Forget to Stretch

Stretching is often underrated but it can help avoid serious injuries to the body when working out. Doctors also agree that the right stretches help to relieve lower back pain. Two easy stretches include:

• Back-Pocket Stretch
  • Stand up and place your hands behind like putting them inside your back pockets.
  • Look up, and then arch your back.
  • Hold for a few seconds.
• Cobra pose
  • Lie on your stomach.
  • Place your hands on the floor like you’re starting a push-up.
  • Press your upper body up but keep your hips to the ground.
  • Hold for a few seconds.

Strengthen Your Core Muscles

Your core muscles are a large group of muscles that support your entire body, including your lower back. By doing core-strengthening exercises, you can build up your core strength and in turn will help you avoid common injuries caused by a weak core. Remember though, you must keep doing some sort of exercise to maintain your strength.

Workouts and exercises such as:

• Low-Impact Cardio – this type of exercise helps increase blood flow to the spine, which delivers adequate healing nutrients and hydration to your lower back.
• Ball Exercises – using exercise balls, you can engage your core muscles. One good workout is sitting on an exercise ball intermittently for about 20 – 30 minutes. You can even switch out your desk chair with one of these balls.
• Hollow body holds
• Side-to-Side Planks
• Russian Twists
• Leg Raises
• Hip Raises

Lifting? Watch Your Back

Lifting weights is another primary cause of intense lower back pain, especially an exercise like the deadlift. When weight-lifting, be sure to protect your back when lifting heavy weights. Lifting with a bent back or while twisting can cause serious injury, and if this happens often you may develop chronic tissue damage. Other times sudden, improper lifting can cause severe injuries that may necessitate professional help. So remember to keep good form and do not go too heavy too soon.

Straighten Your Back

Improper posture while exercising or while doing anything, for that matter can cause lower back pain. Avoid slouching and slumping when doing exercises that require you to straighten up your back. Practice good posture by:

• Standing straight
• Lining up your head and shoulders
• Lining up your hips, knees, and feet

A good posture helps reduce tension and the chances of chronic lower back pain.

Loosen Up Your Hamstrings

You may not know it, but tight hamstrings can also cause lower back pain. Hamstring exercises can help avoid such pains in that they alleviate the pressure on your pelvis. Simple stretches can also offer relief across your lower back. 

Don’t Ignore the Pain

Last but not least, do not ignore the pain. Do not force yourself to work through the pain. If you do so you risk damaging your lower back muscles and spine seriously, and you don’t want that to happen! Also, if the chronic pain doesn’t disappear on its own even when you’re being careful, it’s time to consult a doctor.

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