🥾 Get a Grip on Hiking Poles
Okay, hiking fans and future trailblazers, let’s talk hiking poles — those nifty sticks that look a bit like your grandma’s cane, but waaay cooler and way more useful.
Why? Because hiking poles do a lot more than just make you look outdoorsy.
Here’s the sciencey scoop:
- When you hike, your legs bear the brunt of your body weight, especially when you’re trekking uphill or carrying a backpack.
- Hiking poles help by redistributing some of that load from your legs to your arms. That means less strain on your knee joints and leg muscles.
- A 2020 study found that using hiking poles improves your balance and reduces forces on your lower body. This helps prevent injuries and fatigue, especially if the trail gets rocky or slippery.
- Hiking poles also increase your cardiovascular workout! By involving your arms, they turn a leg day into a full-body workout. So, your heart gets a little extra cardio oomph without you even realizing it 👊❤️.
- These poles originated from Nordic walking in Finland (yes, those fit cold-weather superheroes knew a thing or two) and are light, adjustable, and usually used in pairs to give you max stability.
So…
Who should try hiking poles?
- If you’ve got knee pain or bad balance, they might be your new BFF 🦵➡️🤝🤚.
- If you haul heavy backpacks, they’ll help take some of the load off your legs.
- And if you just like the idea of a full-body nature workout, go for it!
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🏋️♂️ The Warm-Up Debate
Let’s talk warm-up sets, the lighter practice rounds before hitting the big weights.
What are warm-up sets?
They’re lower-weight sets — usually 2-3 sets of 10-15 reps — done at about 50-70% of your main workout weight.
Why bother?
Because they increase blood flow, raise heart rate, and warm your muscles and joints, prepping your body for heavier lifting without jumping in cold turkey! Plus, they’re a great way to practice your form.
But here’s the juicy question:
Do warm-up sets actually improve performance? Or are they just bonus reps for your time? 🤔
A recent study put 29 experienced lifters to the test.
Participants did bench press and leg press workouts with either:
1️⃣ One warm-up set (3-4 reps at 75% of their 10-rep max)
2️⃣ Two warm-up sets (first at 55%, then at 75% of 10-rep max)
3️⃣ Or no warm-up sets at all
The result?
— No significant difference in strength, endurance, or total weight lifted across conditions.
— Warm-up sets didn’t make people feel more ready, less fatigued, or change their perceived effort (aka RPE).
Translation: If you’re training at moderate weights near your 10-rep max and short on time, skipping warm-up sets probably won’t tank your performance.
BUT! (And there’s always a “but” in science.)
This study was small and focused on moderate loads — NOT your scary, screaming max lifts.
Many fitness pros still recommend warm-ups for heavy lifting to:
- Lower injury risk (because cold muscles = sad muscles)
- Build mental confidence before grabbing the heavy stuff (hello, warm-up sets = little pep talks for your muscles)
Article Link
📚 Ryan's Book Of The Week |
What if your burnout isn’t from doing too much, but from losing touch with rhythm?
Like… maybe your body isn’t built for this non-stop, always-on, go-go-go life. 🧠🔋
This week’s book explores how humans used to live — with seasons, rituals, and natural pauses — and why we desperately need to bring some of that back.
💡 Why read it?
- Learn why modern life messes with your sense of time and energy.
- Discover how rituals (even tiny ones) can reduce stress and create meaning.
- Feel more grounded, intentional, and connected to something bigger.
It's not self-help. It's not productivity. It’s deeper than both — and surprisingly healing.
🚀 If you loved today’s tips… imagine how much your best friend, workout buddy, or health-conscious coworker would, too. Forward them this email and make their day!
Until next time,
Ryan Lehman
Your guide to a balanced, healthy life
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