Elite athletic performance and general fitness are sustained through structured hypertrophy strategies, sport-specific conditioning, and rigorous adherence to injury prevention protocols.
While it may be tempting to place your stretching routine on the back burner, there are multiple reasons to increase your muscular elasticity, or flexibility. Improvements in range of motion and athletic capability, stress reduction and better sleep are all benefits of a regular stretching routine.
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Low bone density increases the risk of developing osteoporosis, a disease that causes bone loss and deterioration. It also makes your hips more susceptible to injury. Weight-bearing exercises for your hips increase bone density and strengthen the hips.
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The hip abductors are located on the outer portion of the hips and they lift your legs away from your mid-line. The abductors, in conjunction with the glutes, support the pelvis.
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Fuel your body before exercise and get the most out of your workout. Types of food and timing of meals affect energy levels during exercise. Heavy, high-fat foods can cause indigestion, sluggishness, fatigue and diarrhea during a workout.
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Made it through hernia surgery and want to get back to your regular activities and fitness level? Returning to exercise depends upon the type of surgery that you went through and your body's response to it.
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A proper stretching routine helps improve your running performance and speed. Dynamic stretching before a race warms up your muscles, preparing them for short and powerful bursts of energy. Post-race stretching, or static stretching, focuses on muscular elongation and relaxation and helps prevent soreness or strain.
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The rectus femoris, one of the four quadriceps muscles, is located on the front, middle portion of your the leg. It powers your movement every time you kick a ball, extend your knees or squat down.
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Chances are good, if you are a basketball player, that you want to jump high, shoot efficiently and run quickly. Strengthening your quads, glutes, upper body and core will help build the muscular endurance and strength necessary for the court.
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Strengthening and toning your abs requires no more or no less effort than any other muscular group in the body. The American Council on Exercise recommends resting a day in between abdominal workouts to allow for muscular recovery and growth.
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Spot reduction, or targeting a specific muscle for weight loss, doesn't work. Rather, take a multifaceted approach, consisting of diet, cardio and resistance training, to slim down all over, including your calves.
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Love handles, muffin top: whatever you call lower back fat, chances are good you want to get rid of it. Spot reduction doesn’t work and may slow down your results, so don't put the spotlight on your back. Rather, take a three-pronged approach, focusing on diet, cardio and strength training to drop pounds and tone up.
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You don’t have to lift heavy weights or become a gym buff to reap the benefits of strength training. Any external resistance that places demands on your arm muscles will build strength and endurance while improving bone density. Using 2-lb.
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A body of water provides multiples avenues for exercise. Swimming, walking, aerobics and resistance training are all examples of water routines that build strength and burn calories while providing women with an effective workout.
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If you want to clear a hurdle, dunk a ball or improve your jeté, increasing your vertical jump is a must. Plyometric exercises, first used by Olympians in the 1970s, involve a slight muscular stretch, followed by a quick and explosive contraction. Plyometrics increase jumping height while building muscular strength.
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Prolonged periods of sitting may contribute to back pain and tight muscles in your neck and shoulders. Replacing your office chair with an exercise ball may reduce back pain and improve your posture while building core strength.
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A multi-faceted approach is the most effective way to lose fat. Don’t focus on losing weight in your tummy and thighs -- spot training isn't an effective way to transform your body. A diet rich in whole grains, lean sources of protein, fruits, vegetables and healthy fats, will help you reach your goal weight.
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While trying to spot-reduce the hips--or attempting to lose weight specifically in the this area--does not work, certain exercises do tone, strengthen and tighten the hip muscles. Muscle volume requires less space than fat, so gaining muscle while losing fat contributes to slimmer hips and a smaller size.
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Dynamic stretching for the shoulders is done with active stretches that increase blood circulation, warm up the muscles and improve range of motion.
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The butt consists of the gluteus maximus, the gluteus medius and the gluteus minimus muslces. Two weeks of strength training exercise that challenge the butt contribute to a stronger and more toned backside.
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Strength training builds strong muscles and bones while improving seniors' ability to carry out activities of daily living. According to MedlinePlus, regular weight training fights age-related muscle loss.
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