Fitness Mastery: Hypertrophy, HIIT & Running Optimization

Comprehensive fitness involves a mix of strength training for hypertrophy, HIIT for metabolic health, and corrective exercises for postural alignment.

Exercise Equipment Upper Body Exercises Running General Fitness Stretching How To Gain muscle Walking Cardio Exercises Back Exercises Chest Exercises Exercises and Workouts Trail Running Lower Body Exercises Arm Exercises Heart Rate Information Leg Exercises
Man Performing Heavy Deadlift In A Gym

What Does 3x5 Mean in Weight Training?

Published Sep,06 2011  |  By Beth Rifkin

In weight training the term 3x5 is an indication of the number of sets and repetitions to be performed; in this case, you'll do three sets and each set will contain five repetitions.

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How to Do a Dumbbell Side Squat

Published Sep,06 2011  |  By Beth Rifkin

Along with strengthening your lower body for sports and general fitness, squats help you move through everyday activities. Picking up something from the floor, lifting heavy boxes and even sitting in a chair all require movements that are executed when performing squats.

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People in the gym

How to Get Toned Legs Using a Treadmill

Published Sep,01 2011  |  By Beth Rifkin

You can do an entire lower-body workout on a treadmill. Along with walking and running, treadmills are ideal for toning exercises that build strength in your glutes, quadriceps, hamstrings and calves. Svelte legs can help you move faster, have increased stability and better agility.

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How to Control Your Body's Adrenaline

Published Aug,23 2011  |  By Beth Rifkin

An adrenaline rush is commonly known as the “fight-or-flight” response, and happens when you feel a sudden threat. The perceived threat can range from a vicious dog barking, job or family stress or someone trying to pick a fight with you.

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Two people playing basket ball

How to Get Rid of Soreness Before a Game

Published Aug,23 2011  |  By Beth Rifkin

A common side effect of regularly training for a particular sport is muscle soreness due to microscopic tears in the muscle fibers. The typical 48 to 72 hours of recovery time following a workout or practice may not fit into your game schedule, though.

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Concept for sexy sporty young man

How to Get Defined Biceps

Published Aug,23 2011  |  By Beth Rifkin

The biceps are one of the most viewed muscle groups on the body and are therefore often utilized as a symbol of strength. Located on the front of the upper arm, the two-headed muscle group -- consisting of a long head and a short head -- serves to flex your elbow, such as in a pulling motion.

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Men running on treadmills in gymnasium

How Far Is 400 Yards on a Treadmill?

Published Jul,08 2011  |  By Beth Rifkin

Taking your walking or running program from the outdoors track or trail to an indoor treadmill can require making some adjustments, including changing your usual way of measuring distance. Treadmills tend to calculate distance in miles per hour, or mph; 400 yards is .23 miles, or just short of a quarter of a mile.

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Mature woman during stretching outdoors

How to Start to Run at 50 for Women

Published Jul,08 2011  |  By Beth Rifkin

Running is effective at burning calories, strengthening your heart and building muscle on your legs. Many people start to run for the physical fitness benefits but soon find that running offers much more, including relieving stress, boosting confidence and lifting their spirits.

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Sporty motion

Exercise Machines to Build Bigger Glutes

Published Jul,08 2011  |  By Beth Rifkin

Along with being aesthetically appealing, a well-defined, strong butt helps you to move with greater speed, agility and power. Building up your butt requires training all three muscle heads of the glutes: the gluteus minimus, gluteus medius and gluteus maximus, the largest muscle in your body.

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Fitness

The Best Workout For a Precor Elliptical

Published Jul,08 2011  |  By Beth Rifkin

Precor manufactures exercise equipment for commercial and home use, including a line of elliptical trainers. Known for mimicking the motion of running, yet without any stress to the joints, elliptical trainers are simple to use and provide an effective cardiovascular and muscle strengthening workout.

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woman speed walking

Is Walking a Mile a Day Enough Exercise?

Published Jul,08 2011  |  By Beth Rifkin

Walking a mile a day, seven days a week, at the pace of 3 mph barely meets the minimum cardiovascular exercise requirements set by the Centers for Disease Control and Prevention, which recommends 150 minutes of moderately paced aerobic activity per week.

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Prasarita padottanasana

How to Stretch Your Legs to Get a High Kick

Published Jul,08 2011  |  By Beth Rifkin

The ability to kick your leg high in the air is a must if you practice dance, cheerleading or gymnastics. Often more challenging than they look, high kicks require you to balance on one leg while the other is extended gracefully into the air as high as possible.

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Push-ups in the park

How to Get Big With Pushups

Published Jul,08 2011  |  By Beth Rifkin

Though often perceived as a basic exercise, pushups are actually a compound move that targets your chest, shoulders, back and arms all at once. Your bodyweight is your source of resistance as you use both strength and endurance to lower and lift your body.

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Massage of female foot

How to Strengthen the Arch Muscle in the Foot

Published Jul,08 2011  |  By Beth Rifkin

Your feet are responsible for much of your mobility, so when they become painful, as can happen with flat feet, your quality of life can suffer. Flat feet, or fallen arches, is a condition where the arch of the foot has collapsed.

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