Elite athletic performance and general fitness are sustained through structured hypertrophy strategies, sport-specific conditioning, and rigorous adherence to injury prevention protocols.
Have you been lying to yourself? What you believe about exercise and the way your body responds to it can sabotage your results. For example, if you think you need to feel sore to prove you had a good workout, you can end up injured.
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Gyms don’t always hand out a “Rules of Conduct” book when you join. You’re simply expected to act like a decent human being, clean up after yourself and generally behave. Problem is, common sense doesn’t necessarily reign in every fitness facility.
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Whether you’re a fitness newbie or a bonafide gym rat, you might have some bad workout habits. When you're not getting the fat loss or muscle gains you're seeking, it may be time to reevaluate your approach. Use the checklist on the next slides to identify ways you may be sabotaging your results.
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Racing through your workout for the sake of speed can increase your risk of injury. But there ARE some time-saving tricks that can do double duty: They get you out of the gym faster and give you better results.
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Years ago, machines were all the rage at the gym. Manufacturers spent a lot of time and money to make theirs the latest and greatest, says Mark Nutting, CSCS, fitness director of Saco Sport & Fitness in Saco, Maine. “In fact, we used to train football players on machines, which we’d never do now.
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Discover the surprising perks of lifting weights as a woman, from burning more calories to strengthening your brain and reducing stress. Learn how to start a weightlifting routine today!
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The only thing harder than starting a new exercise program is getting back to it after a long hiatus. Working hard during the first half of the year might prepare you for swimsuit season, but if the most strenuous thing you do all summer involves unfolding a beach chair, you need a plan.
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The old saying, “Insanity is doing the same thing over and over and expecting a different result” also pertains to your workouts. Over time, your muscles adapt to the same old routine. That means you can get better gains from changing things up.
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Explosive plyometric jumps and lifting huge racks of weight may be impressive, but those exercises aren’t for everyone. Lack of strength and flexibility or simple inexperience can quickly turn athletic bravado into a visit to the emergency room.
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Working out with a friend can keep you motivated, and the friendly competition may even make you work harder -- but only if you’re quiet about it. A 2013 study shows an ideal partner is slightly more skilled than you and keeps verbal motivation to a minimum.
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Pondering a bucket list can be fun, but it also makes it more likely that you’ll actually climb that mountain, jump out of that airplane or swim with the dolphins in the time you have left on the Earth. Why not prioritize your exercise goals in the same way?
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Romantic relationships and working out can share a lot of similarities. In the beginning you’re eager to get to the gym and work hard. You feel good, sleep better and are generally happy. This is the honeymoon period. Then one day something changes. You lose momentum. You’re no longer motivated. Everything hurts.
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What happens to your cardiovascular fitness, flexibility, strength and power when you don't work out for a while, due to illness, injury or lack of time.
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Whether or not you’ve ever tried CrossFit you’ve probably wondered: “Is it as bad – or as good – as it sounds?” Whether positive or negative – myths and mistruths about CrossFit abound.
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No gym? No problem. Pop in one of these DVDs, fire up one of these apps or stream YouTube videos in your living room for a great workout in the privacy of your own home. No need to deal with crowded gym classes, music that’s too loud or instructors that go too fast for beginners.
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If you’re just starting an exercise program, you’re bound to hear a lot of unsolicited advice from well-meaning people who want to help you (or want your money). Some may be friends or fellow gym-goers who’ve been lifting weights for a while and feel qualified to dole out tips.
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The only thing harder than starting a new workout program is sticking with it. Boredom and lack of variety makes it tough to get motivated. Plus, muscles adapt after a while and results come to a screeching halt. The solution? Creative, fun workouts that keep your body and mind engaged.
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Don’t let knee pain take the joy out of your usual workout! There are ways to modify some of the most common exercises that cause your knees to hurt (like lunges, squats and jumping jacks for starters).
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You know the routine: squats, lunges, leg curls, pushups, etc. You don’t realize you’re on autopilot until halfway through your workout when you find yourself checking your phone, oblivious to the person waiting for you to finish your set. Not only are you bored, but so are your muscles.
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Getting fit can be a bit of a love-hate situation. You love the [results](http://www.livestrong.com/slideshow/558506-12-tips-from-real-people-who-succeeded-at-losing-weight/), but the process can often be less than fun.
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