Take 15 minute to establish 1RM weighted strict pull-up
Then, every minute on the minute x 10 minutes:
2 Strict pull-ups @ 60% of today’s 1RM
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How caffeine can affect your workout By SFH Stronger.Faster.Healthier.
It’s not uncommon to need a little extra boost to get to the gym, especially after a long day or an early morning. Most people get their daily energy enhancement with a caffeinated cup of coffee. Is that the best option for people who are are about to hit the gym, though?
The pros and cons of caffeine before exercise has long been debated. But is the boost from caffeine enough to sustain you through an entire fitness regimen? Here’s what you need to know about how a cup of Joe can affect your workout:
Caffeine can improve circulation
A Japanese study presented at the American Heart Association’s Scientific Sessions in 2013 stated that just a single cup of coffee can make your small blood vessels work more efficiently. Study participants who drank a cup of caffeinated coffee had a 30 percent increase in blood flow after just 75 minutes. Increased circulation can not only give you more stamina during your workout, but it also gets more oxygen to your muscles, keeping them from tiring out too quickly.
Caffeine can increase testosterone
After a workout, your cortisol levels may be a bit out of whack, as the stress might elevate these levels. Testosterone balances these levels back out. According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, consuming caffeine in an effort to increase your testosterone levels after a workout can kickstart protein synthesis, which improves your muscle growth.
Caffeine can burn fat
While sitting on the couch and drinking a cup of coffee won’t burn fat for you, it can help kickstart your weight loss or keep you from gaining weight in fat. This is if you combine it with a healthy diet and exercise. According to the Mayo Clinic, this is because caffeine can stimulate thermogenesis, thus burning calories. It can also suppress your appetite, keeping you from overeating.
How much caffeine is needed?
There is such a thing as overdoing it when it comes to your caffeine intake, especially during a workout. Men’s Fitness states that high doses of caffeine can alter your coordination, This is especially detrimental to athletes who rely on their hand-eye coordination. Caffeine is also a diuretic, meaning it can dehydrate you when you exercise.
So how do you know if you’re consuming too much caffeine before you hit the field or gym? Caffeine affects everyone differently, so it’s important to realize your individual tolerance before you begin trying to drink caffeine as a workout booster. Shape suggests new caffeine users start at 100mg before a workout and slowly work their way up to higher doses. Here are some general caffeine doses for reference:
A shot of espresso: 75mg.
A 12-ounce cup of coffee: 200mg.
An 8-ounce cup of black tea: 50mg.
An energy drink: 50-100mg.
A can of cola: 29mg.
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