Young man boxing workout in an old building

Heavy Bag Workout for Weight Loss

Published Jul,18 2017  |  By Jack Kaltmann

Heavy bag training has long been used as a conditioning tool for boxers and martial artists. Sustained punching and kicking an 80-pound heavy bag utilizes the larger muscles of your legs and upper body, which is a calorie-burning cardiovascular workout.

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2013 Australian Youth Olympic Festival - Day 2

How Much Should I Front Squat?

Published Jun,11 2013  |  By Jack Kaltmann

The front squat is a variation of the back squat but with the barbell placed in front of the chest instead of resting on the upper back. This shifts your body weight forward and requires you to use your upper-back muscles to keep the bar in position.

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Two young men smiling and lifting weights in the gym

How to Calculate Calories for Bulking

Published Oct,06 2011  |  By Jack Kaltmann

Athletes who want to increase their muscle mass need to increase their caloric intake beyond what their body uses for energy throughout the day. While the simplistic approach would be to eat anything within arm's reach that is high in calories, that is a sure method to gain more fat than muscle.

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Woman is training

The Best Pushups For Muscle Mass

Published Jul,08 2011  |  By Jack Kaltmann

Push-ups are effective strength exercises for the shoulders, chest and arms, and they also can increase muscle mass in those areas. The keys to turning your push-ups from a conditioning exercise to a muscle-building movement is increasing resistance and changing body position.

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Bike gears

How to Adjust Shimano Shifters

Published Jul,08 2011  |  By Jack Kaltmann

Although Shimano manufactures multiple shifting systems (Dura-Ace, DXR, Deore DX and Ultegra), they all share a common adjustment method. Adjusting the shifting on a bike means that the tension in the cable connecting the shifting mechanism to the rear derailleur must be tightened or loosened.

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Retro styled sepia image of a vintage bicycle

How to Size a Beach Cruiser Bike

Published Jul,08 2011  |  By Jack Kaltmann

Beach cruiser bicycles came to popularity in the late 1990s, although the original design dates to the 1930s. Cruiser bikes feature balloon tires, single-speed gearing, an upright seated posture and are commonly made with steel painted with colorful designs.

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Young woman with curly hair stretching outside

How to Build Muscle by Flexing

Published Jul,08 2011  |  By Jack Kaltmann

Flexing muscles is a form of isometric exercise where the muscle is contracted, or squeezed, for five to 30 seconds, without any adjacent joint movement. A common example of an isometric exercise is flexing the arm by squeezing the biceps muscles.

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Water polo girl

Water Polo Drills for Beginners

Published Jul,08 2011  |  By Jack Kaltmann

Water polo is a demanding team sport that involves throwing and catching a ball while alternating between treading water and short but intense swimming sprints. The sport has rightfully been compared to hockey in the pool, but without the pads.

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Cyclist riding a bike to the sunset on the highway

How to Calculate Your VO2 Max for Cycling

Published Jul,08 2011  |  By Jack Kaltmann

Competitive cyclists will use their VO2 max as a benchmark to gauge their endurance capacity as well as incorporate the data into a training program. VO2 max measures the amount of oxygen the body can absorb during intense and prolonged exercise. The higher your VO2 level, the better your cardiovascular fitness is.

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