Are you slogging through your workouts in these dog days of summer in the hopes that all of this hot-weather exercise will earn you extra fitness points come fall? You may be in for a sad surprise. A new study found that exercising in the heat may not be giving you the benefits you think it is. In fact, you may be better off moving your workouts indoors until those temps come back down. Researchers at the University of Nebraska at Omaha looked at the overall effect of exercise in different temperatures to get a better idea of how the body responds to workouts in various temperatures. They focused on the mitochondria (if you remember from high school biology, mitochondria are the powerhouses of cells; the energy needed by every cell in your body is produced in the mitochondria.) For the study, which was notably small, researchers recruited 36 participants and took tissue samples before and after their workouts in hot (91 degrees Fahrenheit), cold (44 degrees F), and temperate conditions (68 degrees F). Their initial results showed that when exercisers did their workouts in the heat, there was no development in the mitochondria. "In fact, the response [in heat is] about the same as if no exercise had occurred," lead researcher Dustin Slivka, director of the Exercise Physiology Laboratory at the University of Nebraska at Omaha, said in an interview with the Huffington Post.
There are very many free weight exercises that you can perform to build various muscles in the body. However, these are the essential ones if you want to build muscles fast. The Bench Press This exercise builds the pectoral muscles, other minor chest muscles, shoulder muscles, and most of the arm muscles. It is mostly done with barbell weights, although it's possible to perform it using a pair of dumbbells. To do the bench press, you lie flat on your back on a bench, grasping a barbell weight on both hands. You then push the weight upwards until your arms are fully extended. You then lower the weight down to your chest level to complete one repetition. To focus on your triceps, you have to use a narrow hand spacing. However, if you want to focus on your pectoral muscles, you have to use a wider hand spacing. As a precaution, you should have someone spot you during this exercise in case you tire out in the middle of a set. If no one else is around, ensure that you don't tighten the weights to the bar. This will enable you to unload the barbell by tilting it to one side and letting the weights fall off in case you are overwhelmed.