Two weeks down!
This week The Ice Breakers (formerly Team A) have clawed back some of the gap, adding 58 points to their overall tally, while the No Pressure Group (formerly Team B) has been extremely consistent with a second week earning 54 points.
After training on a cold, wet Saturday, Kathryn J had taken the lead from Ian and John, however John's stepped up to secure the top spot at the end of week 2 with 20 points. Great effort, John!! Ian, Kathryn J, Lisa, Rachael, Kim, Tania and Rich are all within striking distance with six weeks to go. Keep up the great work!The overall tally at the end of week 2 is:
The Ice Breakers: 118
No Pressure Group: 122
It's not too late to tweak the team names if you have any doubts. Don't forget the groups have been set up so that you can encourage, motivate and support one another. Winter Warrior is meant to be a bit of fun, to help with motivation during the colder months. Ultimately, we all want to see our training buddies succeed in whatever goals they set for themselves.
Don't forget to mark your calendar for 16th August, to come along to celebrate the end of Winter Warrior, and to either collect your prize or cheer on your mates!
Continuing our exploration of hormones... One of the first hormones we think of in relation to building strength is probably testosterone, but growth hormone also plays an integral role.
Testosterone is the hormone synonymous with muscle growth and repair. Both men and women produce testosterone, though in different quantities. Women do not typically have enough testosterone to build "bulk" without putting an extreme amount of effort into it. Testosterone stimulates protein synthesis, leading to increased muscle mass and strength. High-intensity resistance training and compound movements like squats and dead-lifts, are particularly effective in boosting testosterone levels for a short time after exercise.
Growth Hormone (GH) is essential for increasing muscle growth and bone density, fat metabolism, and overall body composition. GH levels peak during sleep, underscoring the importance of rest when working towards body composition (including strength) goals. Engaging in high-intensity interval training (HIIT) and heavy resistance training can also stimulate GH production.
In addition to adrenaline and cortisol from last week, testosterone and growth hormone play a vital role, regardless of which training outcomes you wish to achieve. Good health and longevity rely on the protection and balancing of these hormones, together with a couple we'll look at next week.
Incorporating high-intensity resistance training, compound movements, and ensuring adequate rest are essential strategies to optimise the levels and benefits of these hormones for achieving your fitness goals.
Last Saturday was a points bonanza for the ladies who showed up. It even changed the leader board (momentarily)! Take advantage of the 7 am start, and join Poppy to move this weekend!
Here's the week that was:
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