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Perspectives and Choices - Power Rack and Leverage GymA rack is the classic strength training tool. With a barbell and plates, and safety bars that can catch a loaded bar you can’t handle, it permits the major compound exercises – presses (with a bench), dead lifts, squats, and with many variations. Add-on features (sometimes included) are chin up bars, and dip bars, which can be used for assisted press-ups, and inverted..
Leverage Machines Multi-function leverage machines have evolved over the past twenty years for home-use gyms, having been developed earlier for commercial gyms, where they generally performed one operation per machine. They've been shown to produce accelerated gains in muscular strength and other benefits in resistance training. The designer's first step was to choose the most effective free weight training exercises. A frame-..
A time-driven, circuit program can kick you into gear - or a life change - with a planned, steady pace of achievement. Like this: Choose some serious strength exercises. Compound exercises - the multi-joint movements - are best to put at the heart of a strength training plan, whatever your goals. And depending how you design your circuit, you get cardio as well. An..
There's a wide range of views about lifting bars, Olympic bars particularly. For some folk, they're a ho-hum matter of just getting something that does what they think is a basic job. With others, there's a broad scope of refinement and a clutch of big benefits to be understood and gained. So much so, it can be a major topic in itself to many trainers. We thought we'd ask a well-qualified customer to give us a broad basic training view of the major aspects of Olympic bars. A kind of start-up primer for people getting into it. Dave Jordan is an important customer and turn..
Lunges develop strength in a similar way to squats but take a lot of the load off the lower back. They help to even out imbalances between glutes and their effects. Doing them one leg at a time works that way; two at a time not so much - e g squats. Fewer injuries and better performance is more likely. Lunges are a truly functional exercise. They helpfully exaggerate and accentuate walking and striding movement. In doing so, they activate core muscles as well. The accentuated movement loosens hip flexors, which otherwise become tight and less effective.They stretch you..
Just as you would warm up your muscles with increased blood flow, you can - and should, if you're looking for best results - warm up your brain-muscle connections as well. The process of firing up these connections is called Post-Activation Potentiation. (PAP) The definition: PAP occurs when you precede a heavy lift movement with a fast or explosive similar movement through the same plane. Do a few box jumps and partial and/or light squats before serious squats. It works in reverse. If you a sprint athlete or basket ball player, do a few heavy reps of a..
Finding a real solution isn't easy. But solutions are there, and can let you get much more done, more often, more effectively, with better results. Let's assume you want a combination (you choose the emphasis) of strength gain, leanness, and cardio gains. It's best to base a workout on compound exercises, which use multiple joints. They get it done thoroughly, in a way that fits naturally how you live and function. (There's plenty more you can add for variety, balance, agility, and looks - more on that later) Things like a medicine ball, rubber bands and a treadmill won't do much. The..
Published in Medicine and Science in Sports and Exercise, an Iowa State University study looking exercise-related activity over time, of nearly 13000 people, showed it doesn't necessarily take a lot of time to reduce the risk of heart attacks and strokes. The results - some of the first to look at resistance exercise and cardiovascular disease - show benefits of strength training are independent of running, walking or other aerobic activity. In other words, you do not have to meet the recommended guidelines for aerobic physical activity to lower your risk; weight training alone is enough. (Sci..
There are lots of shapes and styles of workouts…weight lifting, powerlifting, bodybuilding, Olympic lifting, power training, and Cross-fit; just a few.The circuit idea has much in common with Interval Training which has been around a long time and is the basis of much athletic training; in fact the interval training term is widely regarded as being only about athletic performance. Its key principle is to vary a workout or training session between periods of intense effort, and rest periods – either passive (pure) rests, or active rests, where the trainer proceeds at a much lower pace. T..
Compound exercises use multiple joints and muscle groups. These are the major common compound exercises. PressesThere are many variations of presses, typically and mainly using either barbells or dumbbells. They can be done on the flat, or in many incline or decline angles. They principally use the chest muscles (pectorals) but also use shoulder and triceps muscles. Overhead Press, or Military PressA different type of press, performed without depending on a support, such as a bench(just a seat) it makes the shoulder complex work together. Done standing, it..
Aerobic means "with oxygen," meaning oxygen - carried by your cardiovascular system to your muscles, as the fuel; anaerobic means "without oxygen." With training, aerobic fitness lets you swim or run or cycle for long periods. Anaerobic exercise is the type where you get out of breath in just a few moments, such as when lifting heavy weights to improve strength, when you sprint, or when you climb a long, steep flight of stairs. It’s something that’s used in bursts of intensity and depletes rapidly.Anaerobic exercise uses glycogen, which is largely stored in muscle or the liver. Glycogen, (a g..
Hold a kettlebell or dumbbell at arm's length in front of you, with perhaps a slight angle above the level. Squat.It gives you quite an upper-body blast, and moves you back on your heels for the squat. Eases off on the knees...