Elite athletic performance and general fitness are sustained through structured hypertrophy strategies, sport-specific conditioning, and rigorous adherence to injury prevention protocols.
In 2012, 487,000 runners finished a U.S. marathon, according to Running USA's annual marathon report. Some runners completed the 26.2-mile race in a little over two hours. Others took more than seven hours.
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The Smith machine overhead press works your shoulders and triceps. A substantial piece of equipment, the Smith machine is not available in every fitness facility or home gym. If your workout calls for Smith machine overhead presses, you can perform barbell or dumbbell shoulder presses instead.
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A separation of your ab muscles could cause them to protrude when you do sit-ups. Switch up your exercise routine to encourage healing.
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If your shoulders are getting broader than you'd like, you can help minimize their expansion. Focus less on upper body and build a balanced lower body.
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Eating right after a workout or training session is essential in maximizing your recovery. For high-intensity, long-lasting cardio workout, such as a long cycling training session or a 10-mile run, post-exercise carbohydrates are critical.
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Food is fuel, especially for serious runners who need a lot of energy. It may seem counterintuitive to fast before a workout, but some proponents claim it can benefit your performance. Fasting can also be dangerous, especially when combined with strenuous physical activity.
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Whether you're racing short-track cross-country, marathon, downhill or stage, the right fuel can make or break your race. For short races, you don't have to eat during the ride, but your pre- and post-race meals affect performance and recovery.
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A doctor, personal trainer or physical therapist may use the term "dead muscle." It's a way of describing a muscle that's been deprived of nutrients and is no longer usable, that's injured or that's simply inactive due to underuse.
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Humans adapted to a pattern of walking that differs from that of most mammals. Instead of walking on their toes without putting much weight on the heel, they tend to walk by striking their heels first – in a strike known as heel-toe walking.
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Strength training constitutes an important element of training for most athletes. The method of strength training an athlete uses, though, depends on the type of sport played and her particular goals.
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Using the wrong type of shoes for a sport can lead to soreness and injury. Running a few miles one time in your basketball shoes is unlikely to cause permanent harm. But making a habit of running in basketball shoes can slow you down, negatively affect your form and even cause injury.
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Your energy needs decrease during a swim taper -- the period before a key meet in which you drop off training significantly to give your body a rest. The result of a taper is stronger, refreshed muscles and a boost in cardiovascular performance for competition.
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If your upper chest is lagging in its development, incorporate decline push-up variations to help it grow.
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The classic weightlifting move, the overhead press, requires a lot of effort from your shoulders. Your arms, back and core also play a role in safe execution.
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Uneven push-ups have you put one hand on an elevated surface as you press up and down. This increases muscle activation to make the push-up harder.
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Discover how walking can help alleviate meniscus knee problems. Learn about exercises and treatments that promote recovery, including strengthening the muscles of the leg and using water-based activities.
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Decline dumbbell flyes are a move to add to your chest workouts. They target the lower chest, which is sometimes left out.
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The seated leg press machine works many of the same muscles as the squat, without putting as much load on the spine and knees. You might include the leg press to isolate the quadriceps muscle group or to help ensure your body moves through a fluid and proper range of motion with load on the knee and hip joints.
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Transforming yourself from skinny to strong requires more than a few visits to the gym. Gaining healthy weight requires as much focus and dedication as losing it.
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Bicycle crunches effectively activate several muscles of your abdomen. Use them as part of a comprehensive core-strengthening routine.
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