Are You Focusing Enough on Mobility in Workouts?

You should not experience joint pain when you perform activities of daily living (known as ADL’s). How does your body feel during a typical day? Do you feel pain when you move your hips, shoulders or knees through their full range of motion? Take the shoulder joint as an example. When you perform shoulder flexion, extension, rotation, or for that matter internal or external rotation, are those movements pain free? Do you have joint pain when working out? If pain is present, there may be an issue with the mobility of that joint.

What is Mobility?

In order to better understand mobility you first have to grasp what flexibility is. Flexibility is the ability of a muscle or group of muscles to stretch when needed. Conversely, mobility is the ability of a joint to actively move through its expected range of motion. Both flexibility and mobility change over the course of time. Think of both as nourishment for your body; flexibility keeps the muscles happy and healthy while good mobility leads to happy and healthy joints, like your hips and spine. When moving and doing any type of activity, good flexibility and mobility are associated with pain free movement in the muscles and joints respectively.

Never Enough Time for Mobility

When you go for a run or have a great strength training session, you feel the benefits of each immediately. This may not be the case, at times, for mobility. You need to put the time in each day to work on improving mobility now so it continues to pay back dividends as you age. Take 5-10 minutes before each workout and work on the areas that you feel like your lacking mobility.

Begin with areas on your body where you experience the most pain. This along with limited joint range of motion are key ingredients that will eventually lead to dysfunction and it needs your attention, now!

Check for Mobility Issues with Simple Testing

A previous Jefit blog post looked at the pressure placed on the back when sitting, standing and walking. Read that post to better understand how heavy loads placed on the body can effect the spine. Keep in mind you can kill two birds with one stone here, start using mobility drills to act first as a warm-up while also working on mobility.

Apley’s Scratch Test

  • To test your mobility of your right shoulder, stand up and raise your left arm straight above your head (see picture below).
  • Flex your left elbow placing your left palm on the upper back and neck area, then slide it down between your shoulder blades.
  • Take your right hand and reach behind your body so the top part of your hand rests on the middle of your back.
  • Reach down with your left hand while reaching up with your right. The goal is to try to touch the fingers of both hands together.
  • Have someone measure the distance between your fingertips. If your fingers are touching or overlapping, record that as good.
  • Now switch arms and test your opposite shoulder.
Right shoulder Apley Scratch Test – testing shoulder mobility

If you’re like me and have a few inches of separation between your fingers (see picture above), you need to work on improving shoulder mobility. Begin by using a foam roller regularly to rollout the upper back and shoulder areas. Hanging from a pull-up bar with both hands, progress to single-arm hangs for 15-30 seconds and repeat for a few sets. Next, stretch the shoulder capsule daily performing a posterior capsule stretch followed by a tricep stretch. You can use a yoga strap to help stretch and close the gap between your fingers. This is a good first step before adding in occasional vibration work, massage and myofascial release.

Kneeling Thoracic Mobility

The mid-back or thoracic spine (T-spine) is an area that is restricted in most people especially those who do a great deal of sitting or driving. The key here is to first release any tight fascia around the mid back area. The best bet is to perform foam rolling or “rolling out” on taped tennis balls or a lacrosse ball. After loosening the area, try the following mobility drill. If you have difficulty or feel “resistance” rotating your body while moving your elbow up towards the ceiling, you need to work on T-spine mobility.

  • Start in a quadruped position (on all fours).
  • Touch your left hand to the left side of your head.
  • Exhale. As you breath in rotate your body and raise that left elbow up towards the ceiling, keeping the hand in contact with the head throughout.
  • As you’re doing this, push the right into the floor. Think about your mid-back during this dynamic movement.
  • Slowly return to the starting position, following your breath. Move to the speed of your inhale/exhale. Repeat for repetitions.

Simple Hip Mobility Test

The area that many people have trouble with is hip mobility. Mobility issues or dysfunction in this area typically leads to other major issues like back-related problems. A good first step is to add in hip mobility drills as part of your dynamic warm-up prior to every strength or cardio workout. Then foam roll 5-10 minutes hitting the upper thigh before lying side ways to roll the gluteus medius. Finally, position yourself on the foam roller to target the inner thigh and roll out that area before lying supine rolling out your gluteus maximus. Then try this quick test to assess hip mobility.

  • Sit tall in a chair with your feet slightly wider than hip-width apart.
  • Without using your hands, see if you can lift and cross your right leg over your left? Then try the same on the opposite side (you should be able to).
  • After attempting that, position the right ankle above your left knee that is bent (like in the picture below).
  • Take a few deep breaths in/out and relax.
  • Now take a look at the angle of the right leg that is crossed.
  • If the leg feels comfortable and drops below a 45-degree angle or is parallel to the floor, you’re in good shape.
  • Most people, however, will have a 45-degree angle or greater and feel tightness in the hip complex. Is so, you guessed it…work on hip mobility.
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A quick and easy hip mobility test

These are just three of the many tests you can do on yourself to assess where you’re at mobility wise. Mobility work must become a component of your weekly exercise routine. There may be days where your body just needs to skip a workout and rollout and work on mobility drills. Your body and performance will love you for it. Stay strong and mobile with Jefit.

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Home Exercise: Metabolic Conditioning Series

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It seems like we all could use a fun, effective workout these days with everything going on. Working out with a good home exercise routine needs to be creative as well as effective. The Metabolic Conditioning four-exercise series takes care of that and more. The goals of these demanding, intermediate programs are to improve general fitness, strength and aerobic capacity.

Bill Bryson, author of The Body, offers some amazing research from his latest book on the powerful benefits of what regular exercise can do for us. “Going for regular walks reduces the risk of heart attack or stroke by 31%. Those benefits probably also improve when the intensity is increased a bit and strength training is added to the mix?

Research conducted in 2012, looked at the value of being active and showed an increase in life expectancy. Mr. Bryson reported that just 11 minutes of activity a day, for those 40 and older, “yielded 1.8 years of added life expectancy.” When that number increased to 60 minutes of activity a day, the yield improved to 4.2 years. The analysis included 655,000 test subjects who participated in the study.

Home Exercise Program Design

Taking a look inside the design of this program series shows eight individual exercises sessions. Exercise sessions are performed twice weekly. The deeper someone goes into the series, the more challenging the workout experience becomes. The final exercise session features the highest volume of exercise compared to any previous session. There are four bodyweight exercises that start off each session. Subsequent to this, the individual will complete six primary exercises. All bodyweight and exercises using resistance, are performed as compound sets.

Example of a Training Session

The following exercise session is included in the first week of the Metabolic Conditioning series. There are seven more exercise sessions in addition to this one. There are ten total exercises, between warm-up and primary exercises, in the eight sessions. Each one of the workouts is slightly more challenging than the previous session.

Bodyweight Warm-Up

Primary Exercises

The Jefit Elite series first two sessions can be found here and here. The following two sessions can be found here & here and that wraps up the full 8-weeks. Stay Strong!

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How to become a beta-tester for Jefit

Click here to join our beta-testing group on slack:

Click here

How to join a slack channel?

Case 1: you don’t have a slack account

1.Type in the email you want to be registered

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2. ¬†Go to your inbox and click on ”confirm email”

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3. Once you confirmed the email, you should be taken to the page where you can input your name and password

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4. After creating the account, you will be taken into a web slack channel and please join the subchannel based on your platform (iOS or Android)

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Case 2: you have a slack account (web or desktop version)

Use the workspace URL to join: jefit-beta-testing.slack.com

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After joining the beta-testing group, please use the app accordingly and give us feedback when you find a need. We would recommend you to download slack desktop or slack mobile to keep the communication smooth.

We will post the instruction on how to download the latest beta version app and the updates of the newest release under the slack channel. ūüôā

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Download Progress Pictures

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Download progress pictures instantly using the app. Using the download progress picture functionality within the application, you can now easily store your pictures in your profile.

Download Progress Pictures: 

Android app:

  • Opening the application you will click on the main slider navigation and select the¬†“progress pictures”¬†button on the list.

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  • Click the download button which is the arrow pointing down icon.
  • Then, find the 3 dotted button and select the download option.
  • You will have to use your menu button on your phone (for smaller screen phones).

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  • The app will connect to the server and generate a list of progress pictures currently stored within your online account. This allows you to decide which ones that you would like to download into your application.
  • Click on the checkboxes to select which pictures you would like to download. Afterward, you will click on the download button and your progress pictures will be sent from the server and stored in your app.

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IOS app:

  • Go to your¬†“Profile”¬†page and select¬†“Progress Photos”

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  • You’ll notice three icons on this page.

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  • 1) Indicates that you can share your progress photos to Facebook.
  • 2) This is an¬†“Edit”¬†icon. Where it lets you edit the date of your photo.
  • 3) Gives you the ability to¬†“select your photo from the gallery or take a picture.”
  • On this page, you will want to click on the¬†“download button”¬†which is the icon with the arrow pointing down.

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  • The app will connect to the server and generate a list of progress pictures currently stored within your online account. This allows you to decide which ones that you would like to download into your application.

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  • Click to select which pictures you would like to download. Make sure to click the download button and your progress pictures will be sent from the server and stored in your app.

Download Progress Pictures

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Upload Progress Pictures

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Uploading progress pictures in the app is not automatically synchronized to the cloud server in order to protect the privacy and confidentiality of our members.

Thus, we have a developed a feature that will allow our users to choose which progress pictures they want to share with the JEFIT community.

Here is how uploading progress pictures in the app can easily be done through the app successfully.

Uploading Progress Pictures:

IOS app:

You are able to upload progress pictures taken with your phone’s camera and upload them to your online profile for your account.

  • First of all, open the app then go to your¬†“profile page”¬†and access your¬†progress pictures”.¬†
  • Then click on the button with an arrow pointing upwards or the¬†“Upload” icon.

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  • JEFIT will take the list of progress pictures currently stored within your application. Then it will allow you to decide on which ones that you would like to upload into your online profile.
  • Make sure to click only the pictures you would like to upload to the web or as a backup.
  • Finally, click on the upload button.

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Android app:

  • Opening the application you will click on the main slider navigation and select the¬†“Progress Pictures”¬†tab.
  • Click on the button with an arrow pointing upwards above a rectangular line underneath it or the “Upload” icon.

progressphotoandroid.png Uploading Progress Pictures

 

  • Then, JEFIT will take the list of progress pictures currently stored within your application. It will allow you to decide on which ones that you would like to upload into your online profile.
  • Click on the checkboxes to select which checkboxes you would like to upload.
  • Finally, click on the upload button.

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Once the picture is synchronized, your pictures can be viewed online at www.jefit.com. Creating a backup copy online is not necessary but can be helpful especially when there is a need for you to uninstall the app.

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Workout tracker v9.9 tips & guide

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Please note: although this post was written for JEFIT workout tracker iOS version, it applies to Android version as well. We have already implemented the similar design for our Android version a while back.

We recently released a major iOS update focused on improving the user experience, especially toward the workout data tracking component. Some of you might find it a bit different than the previous version. We hope this guide will help you better understand the benefits of this new design and how things work differently now.

1. Cleaner & Simpler workout tracker without losing any functionality.

workout tracker demo
workout tracker demo

It might look like the last workout logs section is missing, but it is still there. The placeholders (text in gray) of text fields are your Logs from the Previous training session. If this was your very first session for the exercise, we will use a default value for the weight, and planned (target) value for your REP). As soon as you enter the weight/rep and recorded for your very first set, we will load them to your second set.

 

2. Easier to modify logs / correct data entry mistakes.

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Compare to the previous version,  you no longer need to go to a separate screen (log history) for making data entry changes.

 

3. Easier to adjust set count permanently (or temporarily).

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In this version, you no longer need to go back out to the planned exercise list page to adjust the set count.

 

4. Easier to navigate between exercises

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Navigating between exercises can now be as easy as a single swipe or single click on the exercise name. You can use this feature to make changes during rest time much easier.

 

5. Better experience on continuing unfinished sets.

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When you back out to the planned exercise list screen and back into the workout tracker screen, we will auto fill the data for your finished sets. If you need to start from set 1, you can simply edit the preloaded data.

 

6. Much Better experience on Super-set exercises.

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Super-set data editing has been a long time issue in our previous version, it used to be a nightmare when you try to edit super-set logs, especially when you back out to the planned exercise list page while only partial of a super-set exercises were recorded, it was very difficult to continue the unfinished super-set, you almost had to start from the beginning of a super-set. There won’t be such problem anymore in current version, you can now easily go back out and back in, and continuou any part of a unfinished superset.

 

7. More smooth experience on rest timer screen transition.

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Our rest-timer won’t stand in your way while you taking break anymore. You can easily minimize the rest timer without cancelling it. This is helpful when you try to adjust the data while taking break, such as correcting data entry mistakes, adjusting set counts, etc.

 

If you found any bugs or have any suggestions on how we can improve our workout tracker, feel free to send it our support email at support@jefit.com

 

JEFIT team

 

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Workout Summary, how to edit?

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What is Workout Summary?

Workout summary is the summation of all logged exercises from Session Length to Weight Lifted. It serves as the backbone of a progress chart and if one does not have this, it’ll be difficult to track progress of a newly ended routine.

Newsfeed not Displaying Workout Summary

Often times, when a user skipped an exercise or ends the exercise accidentally, the Workout Summary is often disregarded. Then logs won’t appear on the newsfeed thus friends won’t be able to see them.

We often hear members complaining that the progress is not showing on the newsfeed or due to poor synchronization, they missed it. When in fact they missed sharing their workout summary session to the newsfeed. Perhaps, they are too excited to end their session and miss this? Or that, they didn’t know this feature exist.

At the beginning of performing the workout routine, the app will prompt  to start the workout. Then the End Session button will also remind them that they have the option to prematurely end the workout session. After doing so, know that after each and every workout, summary details will appear by ending it appropriately. The workout summary details can be shared either to the Community or Facebook.

Workout Summary Session Workout Summary Session

How to Correct my Workout Session?

Logs showing on my workout session are incorrect therefore how can I edit my workout summary? We know that workout sessions are flexible thus we have this feature on how to easily edit your logs.

  • Visit the JEFIT website.
  • On the left hand side, find My Logs.
  • You will be taken to the Calendar View and you’ll see the calendar dates which stores all your logs and data.
  • Choose the date that you want to edit, and select edit right at top most of the Session Summary.

Edit  Edit

After completing the edit, you can Save your work and then Synchronize all the changes made to the app. Clicking the Force Synchronization from the web or SYNC button on the app helps.

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Force Synchronization

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Force Synchronization pushes your data to your devices matching it to whatever changes you created on the web to your app.

However, this feature is rather missed sometimes and that we often get asked a couple times..

“I¬†created some changes to my workout logs or try to setup routines on the web however I can’t find it in the app, what happened? Did I lose the data? Did I waste my time setting these up and just lose them afterwards?”¬†

No need to panic. The thing is, any changes you create on the website, you got to push them to your devices (Android or IOS). So. the first thing you got to do is Force Synchronize the data.

You may go to Settings.

  • Look for the Profile/App tab.
  • Then¬† click on the Force Synchronization button.

  • A dialog box will appear informing you that Force Sync was successful.

Force Synchronization

However, nothing will happen if you do not Sync everything on the app. After Force Synchronization, make sure to push the SYNC button on the app, as well.

Android platform:

  • Log-in to your account using the JEFIT android app.
  • Go to the “Settings” menu by clicking the menu icon on the upper left of the screen.
  • Locate the sync button which is right below your username and click it to start synchronizing your logs.

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IOS platform:

  • Log-in to your account using the JEFIT iOS app.
  • Find the “Me” button located at the lower bottom right of the screen.
  • On the upper right hand of the page, look for the cloud-like icon and click it. It should automatically synchronize your logs to the web server.

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Reorder Exercises – Android and IOS

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You visit the gym and you’re ready for the next exercise.

But.. the exercise equipment is unavailable. You cringe! What to do..? You don’t want to lose time waiting for when it becomes available. What if, never?

Luckily for you, the JEFIT app gives you the ability to reorder your exercises so that it’ll be easy for you to change your exercises according to its equipment availability when you’re in the gym. Waiting time for the equipment availability, no more!

Below, we have listed ways for you to reorder your exercises in a routine for Android and IOS.

Simply follow the steps and you can never go wrong.

IOS platform:

  • Select Workout and choose My Plans where you can see a list of your default and customized routines.

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  • Once¬† you have the list of exercises for the Workout day, look for the Reorder Icon located right on top of your exercise and make sure to long press this icon giving you the capability to drag your exercises. It will reorder exercises according to your needs and gym equipment availability. Reorder exercises will also give you freedom to choose what exercises are next on your exercise list.

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Android Platform:

  • Swipe your side menu and look for Workout Plans. It should give you a list of all your default and customized workout routines.

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  • Open your exercise day and you’ll see a list of your exercises. Make sure to long press that little man icon and it should allow you to drag the exercises.

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How to Setup Supersets in JEFIT

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Supersets, What and How?

Supersets is a combination of two or more exercises with either similar motions, same muscles groups or just connecting exercises.

One can easily master how to Setup Supersets. In this article, we will show you two different methods for Android and IOS and how you can set your exercises to link one another.

However, for more tips and techniques, you can also visit our knowledge base for self-help tutorials.

IOS platform:

  • Open the app and log-in and locate the¬†“Workout”¬†button at the bottom of the screen to begin your current workout routine.

IOS Supersets

  • From there, you’ll be able to select the¬†routines from the list that you want to perform

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  • Select the routine and exercise day. Once you have the exercise page, click the “superset” button. Then you will be able to link various exercises together into a supersets, tri-sets or quad sets.
  • Select the exercises you wish to link or superset. You are able to link as many exercises as you would like together to create the superset of your choice.

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Android Platform:

  • Click on the “Workout” tab on the top navigation of the page. Select the exercise day you are looking to perform or set up supersets on.

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  • After selecting the exercise day you will be taken to a list of all of the exercises within your planned exercise list.
  • Click on the three dots icon to the right of the exercise that you are looking to superset together.
  • Once done you will be able to link various exercises together into a superset, tri-set or quad set.¬†You are able to link as many exercises as you would like together to create the superset of your choice.

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