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<p>I've been running for over 1 year now. I can now finally say that I throughly enjoying running because I now understand how to run. I enjoy the social element, fitness &amp; heath benefits &amp; mental clarity you get from partaking in this activity. I try to encourage people who I interact with to just start running even if you don't know how. Since I run often I've become a bit of an addict when comes to buying &amp; trying new running shoes. So in this blog, I'll show you why I have multiple pairs &amp; what they're used for.</p><h3>ASICS Noosa Tri 14 - Daily Runners</h3><figure id="figure-p0fu513rmclrmg2xg5"><img id="p0fu513rmclrmg2xg5" src="https://cdn.durable.co/blocks/eYNV1OuNJvfUDtELRUjG4YTdpE4jbeBQSe60Saa6laUQSyTMbz5kXIDI4ROCb6PV.jpg" alt="Running shoes" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/eYNV1OuNJvfUDtELRUjG4YTdpE4jbeBQSe60Saa6laUQSyTMbz5kXIDI4ROCb6PV.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>The shoes in the image above are one of the first pairs of shoes I purchased when i starting taking running seriously. Great value for money coming in £94, they're used daily and the gym because they super cushioned which makes you feel like your floating. They are also sometimes used for long runs that are 10km+. </p><p>ASICS really know what they're doing when it comes to running shoes because these we're built to last. Once these wear out completely I will looking to purchase another pair of ASICS. If you're just starting out I would recommend these you will notice a vast difference between a normal pair of trainers &amp; the ASICS Noosa Tri's.</p><h3>New Balance Fuelcell V3 - Intervals &amp; Long Runs<br></h3><figure id="figure-mcmvkq4zslrmgic1j"><img id="mcmvkq4zslrmgic1j" src="https://cdn.durable.co/blocks/3bxGqa3BG8gSJ0tOS17loM62xuVkkZvdYdrquPq0cbxCDXcxxK3DWpHzM9VA3d0E.jpg" alt="New Balance" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/3bxGqa3BG8gSJ0tOS17loM62xuVkkZvdYdrquPq0cbxCDXcxxK3DWpHzM9VA3d0E.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Arguably one of best purchases I made last year. This was an investment into my self improvement &amp; it paid off for sure. Again purchased a great price somewhere around £135. I would definitely pay that price for them again. I completed the Ipswich Half Marathon in these which was experience I'll never forget. Some of you may know them as the "Lamborghini's" the reason for that is because of their cushioned &amp; support sole. </p><p>Also these pair of runners have "energy feedback" technology intergated into them which allows you to apply force into the ground with shoe returning energy at the same rate. In all honesty I would not have acheived some of the PB's that I got last year if it wasn't for these pair of shoes. I typically do fast workouts &amp; distances that exceed 10km+ which is what they're designed for.&nbsp;</p><h3>ASICS Metaspeed Sky Plus - Speed &amp; Race Day</h3><figure id="figure-ju7ideuwsrlrmh2k84"><img id="ju7ideuwsrlrmh2k84" src="https://cdn.durable.co/blocks/35v6bLynDCBYXpBfwqPnDgvBhCzLgTrJTEZThiRwpNBbMIfs8VcgZGK6rRa0P74B.jpg" alt="ASICS" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center 70%;" data-corners="large" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="70%" data-mce-src="https://cdn.durable.co/blocks/35v6bLynDCBYXpBfwqPnDgvBhCzLgTrJTEZThiRwpNBbMIfs8VcgZGK6rRa0P74B.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 70%;"></figure><p>If having jet packs strapped to your feet where possible, Look no futher than these gems in the image above. Purchased at £143,&nbsp; I must say these really are a magical creation from ASICS. These carbon plated running shoes have been engineered to make your running as effiecent as possible I can honestly say it's doesn't feel like I'm even running at this point. I would argue the energy feedback you recieve from these are great than the new balance fuelcell V3's.&nbsp;</p><p>If you're racing a marathon or any distance on road, I would highly recommend the Metaspeed Sky's, not to mention they're super lightweight making every stride easier. I will mention you should NOT wear carbon fibre plated shoes too often because they're not bulit for durability, they were designed for hard running. Hence why they're expensive. Nothing wrong with breaking them in but I would just advise you to watch how reguarly you use them.</p><h3>Outro</h3><p>Not running because you don't know what shoes to wear or purchase is not an excuse in my eyes.</p><p>There's plenty of information online which can help. If you do get stuck, please feel free to <a data-mce-href="https://www.akakpofit.com/contact" href="https://www.akakpofit.com/contact" target="_blank" rel="noopener">submit a form</a> on the website or direct message on instagram @akakpo.trains. </p><p>Hope you enjoyed this &amp; wish you all the best in acheiving your goals in 2024!</p>

My Running Shoe Rotation - Why Multiples Pairs Are Necessary!

<h3><strong>Intro - Why I Workout Every Single Day!</strong></h3><p>Since taking on the pursuit of trying to become a hybrid athlete, my mindset has change towards fitness along with my physique. There's a number of reasons why I workout everyday. Since discovering that lifting weights isn't the only way to stay in shape I realise I can still workout and recieve benefits without total exhaustion. Having your limbs intact and being well every day is an absolute privilege that most of us take for granted.&nbsp;</p><p>The first and main reason is because my stress levels have remained unbelievably low. When you exercise your body releases endorphins &amp; dopamine (the feel good factor). There hasn't really been a day where I have felt bad apart from the days I don't workout. Which leads to my next point. I feel bad if i don't workout, feelings of guilt, shame stay with me all day which isn't ideal. I also find it very easy to stay in shape following this method &amp; I discovered active rest which i'll go into excruiating detail further on in this blog.</p><figure id="figure-qvpk1qac9jlr0hyqx9"><img id="qvpk1qac9jlr0hyqx9" src="https://cdn.durable.co/shutterstock/2Ssl5L5dritvIe0R3ONCY5f1t2HBk8Ex0DKc2ZJLzpI5Jp2nZuBbMjHsCjD11A0Z.jpeg" alt="Athlete runner feet running on road" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/shutterstock/2Ssl5L5dritvIe0R3ONCY5f1t2HBk8Ex0DKc2ZJLzpI5Jp2nZuBbMjHsCjD11A0Z.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Passive Rest&nbsp;</h3><p>What actually is passive rest? This term is quite self explanatory. Passive rest requires no movement at all, where you limit any type of physical exertion. I.e. sitting down at watching netflix all day. Some benefits of passive rest include that there's no cost or time needing to be allocated to this activity and you can completely take your mind off fitness for the time being. However the cons of passive rest are you feel like you loose your momentum and sharpness. Too long spent resting can lead to the degredation of the attributes you've acquired.&nbsp;</p><h3>Active Rest</h3><p>What is active rest? Active rest is low-intensity exercise completed a much easier exertion rate than your regular training. For example this could be walking, cycling or swimming. There's many ways to actively rest from your tough training regime. Some of the benefits of active rest are improved endurance, aids hormone control by releasing dopamine &amp; It produces blood flow to speed up recovery. However the some of the cons of active rest are that it can aid toward exhaustion especially with sore body parts &amp; if you live busy lifestyle it can be considered time consuming. Some more examples of active rest are: Sauna, Cold Plunges, Stretching, Hiking, Light Jogging, Foam rolling, Massages, Light Resistance Workouts, Yoga &amp; Pilates.</p><figure id="figure-40bb29zpzhlr0hysuq"><img id="40bb29zpzhlr0hysuq" src="https://cdn.durable.co/blocks/18auX94Cx95gt2bWrmd0gUCQ49oGlifzJwauBzlklIEsq9wLpBNpDTeaM7A5HdDv.jpg" alt="fitness lifestyle" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/blocks/18auX94Cx95gt2bWrmd0gUCQ49oGlifzJwauBzlklIEsq9wLpBNpDTeaM7A5HdDv.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><strong>Outro - Why I Choose Active Rest Everytime</strong></h3><p>Since embarking on my newly profound fitness journey. I now have a plethora of goals &amp; targets I want to acheive which makes me realise the work is never-ending. However the reason I actively rest is becuase I notice it's very easy to stay in shape, as they say when it comes to your physique rent is due everyday.</p><p> I have noticed a huge increase in my fitness levels whilst maintaining fairly low body fat percentage levels which is perfect what i'm trying to acheive. My final point is that i've experienced less DOMS(Delayed Onset Muscle Soreness). I can barely rememeber that last time I was truly sore after a workout. </p><p>If you made it this this far, I hope you enjoyed this blog furthermore learnt some valuable information which you can apply.<strong>&nbsp;</strong></p>

Active Rest Vs Passive Rest - Why I Workout Every Single Day

<p>A lot of people experience low back pain, knee pain, hip pain etc. The majority of these problems start from ground up. Meaning that a lot of these ailments could be avoided if they had strong feet to begin with. I've made a strong statement for the title of this blog but i'm about say why &amp; i'll leave it up to you agree or disagree based on what you read. So if you're ready, let's get right into it.&nbsp;</p><figure id="figure-toy5lry3rmlqjrocf0"><img id="toy5lry3rmlqjrocf0" src="https://images.unsplash.com/photo-1530511250146-026c208e059e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMHx8TmlrZSUyMHZhcG91cm1heHxlbnwwfHx8fDE3MDM0Mzk4MDF8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="a basketball player dunking the ball into the hoop" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://images.unsplash.com/photo-1530511250146-026c208e059e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMHx8TmlrZSUyMHZhcG91cm1heHxlbnwwfHx8fDE3MDM0Mzk4MDF8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Problem</h3><p>Modern trainers, sneakers &amp; shoes don't promote healthy strong feet, these shoes compress your toes together all day along, which actually make your feet weaker over a prolonged period of time. Eventually this leads to the detorioration of joints and muscles in the body which supringsly can affect your lower back. </p><p>Another issue that most people don't realise is that your foot is supposed to have a natural arch to support the patella (knee). Unfortunately modern day shoes don't support the arch leading to people having flat feet. If you don't already know this, you should be able to generate a lot of explosive power through your feet. However with flat feet you're significantly limited in your capabilities to carry out such actions.</p><p> Also not mention the next point of contact after the feet which are the ankles are take a beating if you have weak feet, <strong>An Interesting<a data-mce-href="https://www.dailymail.co.uk/health/article-33777/Walking-air-bad-ankles.html" href="https://www.dailymail.co.uk/health/article-33777/Walking-air-bad-ankles.html"> Australian study</a> showed that "Shoes with air bubbles or pockets are 4x times more likely to cause a sprain in the ankle".</strong> This study was carried out on 22nd April 2001.&nbsp;&nbsp;</p><h3>The Solution</h3><p>First things first, It makes sense to acknowledge the issues your currently facing. Then you need to spend more time in shoes that allow your toes to completely space out or train barefoot. I typically train barefoot when i'm not doing cardio. I use shoes as protection.&nbsp;</p><p>Next, create a feet strengthening regimen that you can follow 2-3 times per week &amp; it doesn't have to be super difficult. The key is to make this easy to follow whilst incorporating an element of progression each time.&nbsp;</p><p>Now, I mentioned that I train barefoot unless i'm doing cardio, I understand most of you don't necessarily want to do that due to lack of hygiene on floors. So here's a solution which also an investment in your health that you can consider:&nbsp;</p><figure id="figure-4lrs5adurhlqjt5jge"><iframe id="4lrs5adurhlqjt5jge" src="https://www.youtube.com/embed/uoSxvcbs6uk" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/uoSxvcbs6uk?si=1nfQYlEy7NurVd5S" data-corners="large" data-mce-src="https://www.youtube.com/embed/uoSxvcbs6uk" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><p><br></p><h3>The Foot, Ankle, Achilles &amp; Shin Guide.&nbsp;</h3><figure id="figure-k2x6d5bpihlqjt9jv8"><iframe id="k2x6d5bpihlqjt9jv8" src="https://www.youtube.com/embed/_2RZkfw6Y1g" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtu.be/_2RZkfw6Y1g?si=_XJcWa7BZTBhW3wU" data-corners="large" data-mce-src="https://www.youtube.com/embed/_2RZkfw6Y1g" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><p><br></p><p><br></p>

Why Your Feet Are Weak AF! - Modern Day Shoes Are Trash

<p>A lot of people have been asking me what I do on weekly basis to stay in shape &amp; more importantly make my training specific to my goals. Now I will say, this is not fitness advice, this blog post is a blueprint of the training plan I use to aid me in the sports I take part in. You're more than welcome to use this blueprint for own benefit. Just remember to tailor this layout to your specific goals for optimal perfomance.</p><h3>Monday - Weight Training&nbsp;</h3><p>Monday comprises of two weight training sessions, both sessions are 30 minutes each. I structure these sessions by doing six exercises per session, each only one doing 1 set to failure. The first session includes strength work where I select a heavy weight to really focus on developing power &amp; strength. The traditional compound movements like bench press, squat, pullups etc. recruiting all the relevant muscles to work together.</p><p>The second session is more focused on isolation movements, which is what I would call fuctional weight training. I tend incorporate single leg movements which strengthen my joints &amp; tendons. Exercises like Bulgarian split squats, face pulls, single leg RDL's are at the pin point of this session. Total worktime is any where between 1hr to 1hr 15 mins.&nbsp;</p><h3>Tuesday - Cardio (Anaerobic)</h3><p>Tuesday, quite possibly the worst day of week for me. If you have ever taken cardio seriously you'll know why that is. This session involves Hill sprints, Shuttle runs, timed intervals using different pieces of equipment. Why this is so tough is because these intervals are max efforts which push my heart rate through the roof. The purpose of these sessions is too increase my <a data-mce-href="https://www.webmd.com/fitness-exercise/what-to-know-about-vo2-max" href="https://www.webmd.com/fitness-exercise/what-to-know-about-vo2-max" target="_blank" rel="noopener">VO2 Max</a> &amp; recovery times. By doing this once a week it assists my body to work as hard possible when oxygen <strong>isn't&nbsp;</strong>present. Total worktime is anywhere between 1hr to 1hr 30 mins.&nbsp;</p><figure id="figure-ikhsoyybialq6oma63"><img id="ikhsoyybialq6oma63" src="https://cdn.durable.co/blocks/5XyjBxlRflejy7dmWqx5o8gokKOkryCrxcKew7G5vh1lpKVBnkM7yxTFCehnnvZL.jpg" alt="fitness motivation" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/blocks/5XyjBxlRflejy7dmWqx5o8gokKOkryCrxcKew7G5vh1lpKVBnkM7yxTFCehnnvZL.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Wednesday - Plyometrics &amp; Mobility Training</h3><p>Wednesday is focused on <a data-mce-href="https://www.akakpofit.com/blog/what-is-plyometric-training-and-why-should-you-do-it" href="https://www.akakpofit.com/blog/what-is-plyometric-training-and-why-should-you-do-it" target="_blank" rel="noopener">plyometrics</a> which is the complemented by mobility training. I train plyos first because some of movements can be quite taxing on the body also plyometrics is one of the few areas where you want to keep the reps low and focus super high quality reps. The purpose of this to increase my overall speed, ankle stiffness, tendon strength &amp; injury prevention. Probably my most favourite day of the week in all honesty.&nbsp;</p><p>This is followed up by a second session where is focus on the mobility of my joints &amp; muscles. The first two days are great but there usesless if you have little or no mobility. In last year my mobility has seen huge improvements. My mobility training is designed to give my body a greater range of motion which allows me to pull off more advanced movement. Never felt bad after stretching and loosening up. Total worktime is 1 hr for each session.</p><h3>Thursday - Cardio (Aerobic)</h3><p>There is a common misconception in the fitness industry that all cardio is difficult. Hence why when you walk into a gym, most people are in the weights section &amp; the minority are on the treadmills. The purpose of this session is to increase my aerobic capacity &amp; <a data-mce-href="https://www.google.com/search?q=mitochondria+density&amp;rlz=1C1GCEB_enGB1004GB1015&amp;oq=mitochondria+den&amp;gs_lcrp=EgZjaHJvbWUqBwgBEAAYgAQyBggAEEUYOTIHCAEQABiABDIHCAIQABiABDIKCAMQABgKGBYYHjIICAQQABgWGB4yCAgFEAAYFhgeMggIBhAAGBYYHjIICAcQABgWGB4yCAgIEAAYFhgeMggICRAAGBYYHtIBCTExMTUyajBqNKgCALACAA&amp;sourceid=chrome&amp;ie=UTF-8" href="https://www.google.com/search?q=mitochondria+density&amp;rlz=1C1GCEB_enGB1004GB1015&amp;oq=mitochondria+den&amp;gs_lcrp=EgZjaHJvbWUqBwgBEAAYgAQyBggAEEUYOTIHCAEQABiABDIHCAIQABiABDIKCAMQABgKGBYYHjIICAQQABgWGB4yCAgFEAAYFhgeMggIBhAAGBYYHjIICAcQABgWGB4yCAgIEAAYFhgeMggICRAAGBYYHtIBCTExMTUyajBqNKgCALACAA&amp;sourceid=chrome&amp;ie=UTF-8" target="_blank" rel="noopener">mitochondrial density.</a></p><figure>The benefit of increasing these attributes are it allows me to train longer &amp; faster. I'm aiming my efforts at thickening my slow twitch fibres. These fibres require hours on hours of low intensity work typically in heart rate zone 2. I use the spin bike, skipping rope &amp; treadmill to carry this out. Total worktime is 1 hour. I can usually hold a conversation during this type of cardio.</figure><figure id="figure-c1dgd6njuwlq6omb6f"><img id="c1dgd6njuwlq6omb6f" src="https://cdn.durable.co/shutterstock/34zFLeP9Pkd6dA9CDtKknx29QLsICifl0XFerg6fVPA6H0rvJ2ZoQpn3Z37rNfcM.jpeg" alt="Young Sportsman Exercises on the Horizontal Bar in the Modern Functional Gym. Fitness and Healthy Lifestyle Concept. View from the Top" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://cdn.durable.co/shutterstock/34zFLeP9Pkd6dA9CDtKknx29QLsICifl0XFerg6fVPA6H0rvJ2ZoQpn3Z37rNfcM.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Friday - Core training &amp; Explosiveness</h3><p>On Friday's, I kind of allow my legs to back to take a backseat. The session is broken into 30 mins on core training and 30 mins training explosive movements. I typically play football on saturdays &amp; sundays so this me preparing for the weekend making sure that I don't have muscle soreness. I train anti rotation movements and core stabilising exercises so that when I come into contact with opponent they have tough battle. Total worktime is 1 hour Below is some of the exercises that I use:</p><figure id="figure-zh6dgr7zcclq6udw1x"><iframe id="zh6dgr7zcclq6udw1x" src="https://www.youtube.com/embed/BiENlw5DA6A" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/BiENlw5DA6A?si=DvWWd39hyFAbThej" data-corners="large" data-mce-src="https://www.youtube.com/embed/BiENlw5DA6A" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><h3>Saturday - Long Run (5km, 7km or 10km)</h3><p>Saturday's are my day for outdoor running, I typically target heart zone 2. Each week I alternate how far i'll run. These runs are done a conversational pace meaning that i'm able to have a conversation whilst running. Due to being in season with football currently i've limited outdoor running to 1 day per week. If running is done incorrectly it becomes very easy to pick minor injuries which is the last thing i need.</p><h3>Sunday - Mixed Cardio (Aerobic)</h3><p>I call this a free roam workout because it doesn't neccessarily have a specific goal. I'm just doing it to stay fit &amp; healthy. Here's an example of a workout which goes like this:</p><table border="1" data-mce-style="border-collapse: collapse; width: 100.001%; border-color: #e03e2d; border-style: solid;" style="border-collapse: collapse; width: 100.001%; border-color: rgb(224, 62, 45); border-style: solid;" data-mce-selected="1"><tbody><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;"><p>Kettlebell swings&nbsp;</p></td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">30 reps</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">Burpees</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">25 reps</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">Goblet Squats</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">40 reps</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">Push-ups</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">50 reps</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">Farmers Walk</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">2 x 30kg 6 lengths</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">Pullups</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">10 reps&nbsp;</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">1km Run&nbsp;</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">15.0 km/h (4 mins)</td></tr><tr><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;">Repeat 4 times (1 hour)</td><td style="width: 49.9997%;" data-mce-style="width: 49.9997%;"><br></td></tr></tbody></table><p>P.S. Since I've been training like this, I no longer have DOMS(Delayed onset muscle soreness) which allows me to train with no pain from the previous day.&nbsp;By implementing these strategies and staying committed to your fitness journey, you can maintain your motivation and achieve the results you desire.</p>

My Weekly Routine/Training Plan (In Detail)

<h2>Introduction</h2><p>I think it's very clear by now that your knees are paramount to allow the human body to fuction in an optimal state. This time last year I had just begun my fitness journey, I was totally different person &amp; my knees weren't my strongest body part. I can now say my knees are twice are strong now. They feel the best that they've ever felt. So let's get right into it, In this blog, I'll breakdown what I do on a<strong> weekly basis</strong> to keep my knees healthy &amp; pain free.</p><p><strong>Disclaimer: This post is irrelevant to you, if you have severe problems with your feet. Knee related injuries typically start from lowest level &amp; work there way up.&nbsp;</strong><br></p><h3>What Exercises Do I Do?&nbsp;</h3><p>All of the exercises that are listed will be shown in videos at the end of this post.</p><p><strong>1. Tibilias Raises </strong>- This is one the most undertrained muscles which runs from the top of the foot across the shin and ends in the ligaments in the knee. Why is it undertrained? Because most people don't even know it exsists.&nbsp;</p><p><strong>2. Sled Push&nbsp;</strong>- The sled push is a great option to load the knees in both directions. Pushing the sled fowards &amp; backwards weekly will provide longevity in years to come.<br></p><p><strong>3. Backwards Walking&nbsp;</strong>- I do this on treadmill with an incline or sometimes on flat ground. This offers a great way to get blood flow to the knees without excessive load.&nbsp;<br></p><p><strong>4. Reverse Lunges&nbsp;</strong>- Also promotes circulation &amp; removes the load from the knee.&nbsp;<br></p><p><strong>5. ATG Split Squat&nbsp;</strong>- Does the opposite to No.4, which trains my knees through full range of motion preparing for those big landings &amp; heavy impact activities. Progession not perfection.&nbsp;<br></p><p><strong>6. Single Leg Box Squat&nbsp;</strong>- This exercise is used to train the top half range of motion allowing me to generate high amounts of force.<br></p><figure id="figure-k49jx3nipblp8ep87v"><img id="k49jx3nipblp8ep87v" src="https://images.unsplash.com/photo-1574680178050-55c6a6a96e0a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzcXVhdHN8ZW58MHx8fHwxNzAwNTc1NDc3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman lifting barbel" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="50%" data-positiony="undefined" data-mce-src="https://images.unsplash.com/photo-1574680178050-55c6a6a96e0a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzcXVhdHN8ZW58MHx8fHwxNzAwNTc1NDc3fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: 50% center;"></figure><p><br></p><h3><strong>How Do I Manage This?&nbsp;</strong><br></h3><h3>Training Through Full Range of Motion</h3><p>It's amazing what your knees are capable once your able train them correctly. You've all heard the saying use it or lose it. This statement applies to your knees too!</p><h3>Cycling</h3><p>I often resort to using the spin bike to protect my joints from the harsh impacts of road running, this is because i recieve the same aerobic benefits that i do from running. However i'm protecting my joints in the process. It's a win win situation.</p><h3>Weight Management</h3><p>Excess weight puts added stress on the knees, leading to potential pain and discomfort. Maintaining a healthy weight through a combination of diet and exercise can significantly reduce the risk of knee-related issues.</p><h3>Proper Footwear</h3><p>Wearing supportive and properly fitting footwear is essential for knee health. Shoes that provide adequate cushioning and stability can help reduce the impact on the knees during physical activities, thus minimizing the risk of injury. <strong>Invest in flat shoes when training day to day @vivobarefoot - <a data-mce-href="https://www.vivobarefoot.com" href="https://www.vivobarefoot.com">Click here</a></strong></p><p>I hope this blog plost offered some insight on how maintain your knees in healthy manner, Please share this with someone who maybe having issues with their knees. If you have any questions feel free to message me on instagram @akakpo.trains</p><h2>Videos</h2><figure id="figure-lsfpr0bwyalp8f9qzl"><iframe id="lsfpr0bwyalp8f9qzl" src="https://www.youtube.com/embed/Pvn3jyWCRQk" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/Pvn3jyWCRQk?si=B8yNjR7QYx2fyEnA" data-corners="large" data-mce-src="https://www.youtube.com/embed/Pvn3jyWCRQk" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-mlca0dk023lp8fpt55"><iframe id="mlca0dk023lp8fpt55" src="https://www.youtube.com/embed/6EhaDP7WKG0" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/6EhaDP7WKG0?si=YTBVqygo175Vmi6A" data-corners="large" data-mce-src="https://www.youtube.com/embed/6EhaDP7WKG0" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-ap05f1s46klp8fr6d5"><iframe id="ap05f1s46klp8fr6d5" src="https://www.youtube.com/embed/iUcNxoF-kyo" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/iUcNxoF-kyo?si=0h5j-r1E5lbQrGdv" data-corners="large" data-mce-src="https://www.youtube.com/embed/iUcNxoF-kyo" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-hghrhoevcmlp8fx0x8"><iframe id="hghrhoevcmlp8fx0x8" src="https://www.youtube.com/embed/mzPFverp8tM" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/mzPFverp8tM?si=DYXQMD_fItreSKEo" data-corners="large" data-mce-src="https://www.youtube.com/embed/mzPFverp8tM" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><figure id="figure-i9dqua6exklp8fxovh"><iframe id="i9dqua6exklp8fxovh" src="https://www.youtube.com/embed/i4C21Xd7QAs" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://youtube.com/shorts/i4C21Xd7QAs?si=DY3sYSsGyk2aOtOV" data-corners="large" data-mce-src="https://www.youtube.com/embed/i4C21Xd7QAs" data-mce-style="aspect-ratio: 16/9;"></iframe></figure><p><br></p><p><br></p>

How I Keep My Knees Healthy & Pain Free!

<h2>Introduction</h2><p>In this Blog, I'll break down how to set up your training so that you see gradual improvements in your physical performance. We all know Rome wasn't built in a day. It has taken me the best part of 5 - 6 years to achieve the physique I have now. With that being said, enough with the small talk. Let's get into it.&nbsp;</p><h2>1. Goal Setting</h2><p>I cannot stress enough the importance of setting appropriate goals for yourself. So many people give up on themselves because they have no direction. A person without instruction is headed for destruction. Use the S.M.A.R.T Method to give you a guideline.</p><p>When it comes to goal setting you need to set a time frame. If you don't set a time limit it just becomes a dream. Once you have objectives in places you can take the relevant steps towards your end goal. One last thing on goals, once you get close to your original goal. You need to start thinking about setting a new goal. Satisfaction doesn't come from achieving the goal, it comes from the pursuit.</p><h2>2. Make It Hard for Yourself</h2><p>The amount of people I see who go to gym often &amp; hardly make any changes is unbelievable. There's a few factors that seperate those who acheive their goals and those who don't. One of those factors is <strong>training intensity</strong>. </p><p>If you do 10 reps every week on shoulder press without changing anything, what do you expect happen? You're not giving your mind &amp; body a valid reason to grow! The most growth happens outside of your comfort zone. My advice is do things that you don't like to do &amp; watch how tables begin to turn in your favour.&nbsp;</p><figure id="figure-0966ugxv4olo1g409j"><img id="0966ugxv4olo1g409j" src="https://cdn.durable.co/blocks/25zviruYTJQll8N1TGtdEaTUMzxH6YNAvaGDxd3Q580JCqXPEch9q4utT3JhiQEv.jpg" alt="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/blocks/25zviruYTJQll8N1TGtdEaTUMzxH6YNAvaGDxd3Q580JCqXPEch9q4utT3JhiQEv.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>3. Variation</h2><p>Following on from point No.2, another training principle I think people should incorporate is a variation. I've seen so many people lose love &amp; quit simply because they train the same way every single session. There's hundreds of ways to hit each muscle group effectively. My training became so much more interesting when began to dip my toe in other areas such as cardio, mobility, plyometrics, core training, running &amp; I recently have started to spin bike sessions which are awesome to take part in.</p><h2>4. Don't Skip Mobility</h2><p>It's great to have huge muscles &amp; i'd say most people think it looks good too. However, ask yourself is it useable? What i mean by that is. Can you do the basic things the human body is supposed to be able to do. I.e. Run pain free, Full Depth bodyweight squat, Touch your toes etc. </p><p>Your body doesn't forget much and eventually you will pay for it. Typically in the latter stages of your life. So don't forget to train those hips &amp; other small muscles that don't seem like they do much. You'll see how weak they really are. <strong>Another Tip: If you have minor injuries don't avoid it thinking it'll go away, Work around it &amp; strengthen it, That's correct way so it doesn't come back.&nbsp;</strong></p><figure id="figure-mysihgvqillo1lkqec"><img id="mysihgvqillo1lkqec" src="https://cdn.durable.co/shutterstock/17Tdu3Nz9nW86hMXVXldsTjFwube3adrPSElYh7shRNSdbSzMwskmXxh1MsmeGRj.jpeg" alt="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/17Tdu3Nz9nW86hMXVXldsTjFwube3adrPSElYh7shRNSdbSzMwskmXxh1MsmeGRj.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>5. Consistency&nbsp;</h2><p>Consistency over time equals results, That also means showing up when you feel like it &amp; when you don't feel like it. I don't know you about you. But I have never regretted going to gym after the fact. I always feel great after. Especially when I train the in morning in fasted state. </p><p>Where do you find motivation to be consistent? The answer is you don't. The answer is disclipline. Disclipline makes today harder &amp; tomorrow easier and why that is becuase you know you can trust yourself to do what your supposed to. To wrap this point up that means even if you've worked a 12 hour shift. You can still find 20 minutes to do something that'll contribute towards your goal.</p><h2>6. Don't be afraid to ask for Help</h2><p>So many people are afraid to ask for help in the gym. Not realising that the conversation you could have someone could change your life. Typically what I have noticed is that majority of people in the fitness world are very friendly &amp; always happy to help if they can. We're all there for the same underlying reason which is self development. Whether you need a spot or you need help with a question, reach out. It may solve a problem that you've been dealing with.&nbsp;</p>

Akakpo Fit

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Why Your Feet Are Weak AF! - Modern Day Shoes Are Trash

My Weekly Routine/Training Plan (In Detail)

How I Keep My Knees Healthy & Pain Free!

The Training Principles YOU should be using to make progress