The Bongcast | Science-Based Training, Program Structure & Women’s Hormone Health with Coach Ragaei скачать в хорошем качестве

The Bongcast | Science-Based Training, Program Structure & Women’s Hormone Health with Coach Ragaei

كل حاجة محتاج تعرفها عن التمرين بالعلم، هرمونات المرأة مع التمرين و ازاي تبقى مدرب او متدرب ناجح Welcome to The Bongcast, where we dive deep into the world of health and wellness! In this episode, we’re joined by Coach Ragaei to discuss science-based and evidence-based training principles. Discover how to structure an effective training program tailored to your goals and lifestyle. We also tackle a crucial topic: women’s hormone health. Learn how hormonal fluctuations impact training, recovery, and overall health, along with actionable strategies to optimize performance and well-being. Whether you’re a fitness enthusiast or a professional, this episode offers valuable insights backed by research to help you train smarter, not harder. Resources : 1. Tremblay, M. S., Colley, R. C., Saunders, T. J., Healy, G. N., & Owen, N. (2010). Physiological and health implications of a sedentary lifestyle. Applied Physiology, Nutrition, and Metabolism, 35(6), 725-740. 2. Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. 3. Elliott-Sale, K. J., McNulty, K. L., Ansdell, P., et al. (2020). The effects of the menstrual cycle on exercise performance. Journal of Sports Medicine, 50(2), 181-193. 4. Devries, M. C. (2016). Sex-based differences in endurance exercise muscle metabolism: impact on exercise and nutritional strategies to optimize health and performance. Experimental Physiology, 101(2), 243-249. 5. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. Timestamps 00:00:00 introduction 00:09:10 High intensity low volume training 00:18:34 how coach ragaei became a coach 00:26:49 how to get clients 00:29:35 biomechanics 00:33:00 Pro Split 00:36:00 Research papers 00:38:38 Postures and Inbody 00:46:39 how to measure your progress 00:49:00 shortened position and lengthened position 00:54:46 how to structure a training program 01:01:30 Reps 01:02:36 mechanical tension 01:07:13 Female Hormones 1:20:20 how to start becoming a coach Don’t forget to like, subscribe, and share this episode with anyone looking to improve their training and wellness journey. Let us know your thoughts in the comments! Hashtags: #TheBongcast #HealthAndWellness #CoachRagaei #ScienceBasedTraining #FitnessPodcast #HormoneHealth #WomensHealth #TrainingProgram #EvidenceBasedFitness #GymLife #bonga #HighIntensityLowVolume #EvidenceBasedTraining #abulnaga #bongcast #health #overallhealth #fitness #gym #egypt #viral #trainingsplit #تمرين #جيم #صحة #تغذية #رياضة #بودكاست #بونجكاست