Great pushup burn out! Go until 1 person fails!
No matter if you live an athletic lifestyle or a sedentary lifestyle, every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function at its best level, properly, you must replenish its water supply by consuming water or other beverages. When you work out, electrolytes get deposited into sweat glands. Water follows the electrolytes and as the glands fill up, they release the salty mix onto your skin. The water then evaporates, which makes you feel cooler and in turn, you're left with that salty taste on your skin
So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women.
The importance of hydration for an athlete is crucial. During activity, vitamins in your body are being lost and being used for energy and electrolytes are getting lost and slight dehydration occurs during even intense activity. Hydrating and replenishing yourself of those lost vitamins and electrolytes will prevent not only prevent dehydration but other symptoms include apathy or lack of energy, irritability, sudden decline in performance (strength, energy, coordination, decision making, etc.)
The understanding of and interest in the role of the scapula in upper extremity function has grown considerably in the past two decades. As understanding of the shoulder and surrounding structures has increased it has become well accepted that the scapula plays several roles in facilitating optimal shoulder complex function.
The scapula is one of the least congruent joints in the body. No actual bony articulation exists between the scapula and thoracic region(the middle of your back), which allows tremendous mobility in many directions including protraction, retraction, elevation, depression, anterior/posterior tilt, and internal/external and upward/downward rotation.
Exercises to help develop scapula strength are listed below:
Face Pulls- Use a band that provides a moderate resistance and perform 3 sets of 12-15 reps.
ITY’S-Named after the shape your body and arms make when you perform the exercise, Use a light resistance band for this and perform 10 reps in each position I,T, and Y before resting, do 3 sets in total. Its also worth noting that these can be done with light dumbbells while lying face down on an elevated bench.
Band Pull Aparts- Excellent for strengthening scapular retraction, aim for 3 sets of 8-12 reps.
BAND DISLOCATE— can be really beneficial for shoulder health and mobility. 3 sets of 10 secs for beginners.