MBP: A Most Valuable Workout
That is not typo. This is not the MVP workout, but rather MBP (Movement Based Programming), which may be a valuable addition to your exercise routine. MBP is an exercise plan that at its core is based on the fundamentals of training for functionality. However, why everyone relates functional training with the ability to perform...
Take Five: Avoid These Exercise Injuries
Blame the squat for your back pain or the lunge for your knee ache. If you exercise, odd are you have experienced some kind gym injury. Sadly, most people play the blame game and never find out the real cause for their injury. Or they simple cross off the “bad” exercise from their workout list....
Don’t Resist Tubing Exercises
A few years ago, we thought nothing could beat machines to strengthen and tone muscles. Then we realized that with a set of dumbbells, barbell, and a few plates—the old school way—we could get ripped, stronger, and improve sports performance. Today, that colorful tubing that hangs on gym walls is the “new” muscle builder. Still,...
Make the Most of Gym Time
You grab some more water, chat with somebody, look at your watch (again), or simply sit on the bench press until you get enough mojo to lift the dumbbells for one more set. Then you finish one or two reps short of your usual number, or do your usual 10 and stop even if you...
Test Yourself: Fix These Common Moves
Some people have a love-hate relationship with mirrors. This is particularly evident at the gym. Some will make sure they always look at their best muscle feature while pumping iron, while others avoid their reflection at all costs. However, mirrors are important exercise tool as it brings more awareness to your movements. Have you looked...
Casing Your Joints
Few parts in the body work in isolation. The joints are no exception. When you lift weights, run, bike, endure a cross fit class, or shake your hips in Zumba, chances are you think about the muscles you want to strengthen, the calories you want to burn, and/or the personal record you want to achieve....
Switch the Roles
“Men train for aesthetics, where as women train for application. This statement is bold, but is saturated with truth,” says Jay Cardiello, certified strength and conditioning coach and the creator of JCORE, www.jcorebody.com. Before you think this takes your chest press exercise too far, think twice. When was the last time you really worked out...
Popular Fitness Advice—Debunked, Part 2
My previous post addressed some common fitness advice, what they really mean, and if you should ever follow it. Here is the second part of that subject where I examine the relationship between heavy weights and strength and the battle between treadmill and elliptical for burning the most calories. Advice: “ No need to lift...
Fitness Face Off
Which is better—the elliptical machine or the almighty treadmill? Does a boot camp class beat a cross fit session? Dumbbells or weight machines? Yoga or Pilates? Certainly, no exercise satisfies all your needs. Exercises come in different intensities, tackle diverse energy sources and movement patterns, and vary according to every individual’s goal, fitness level, overall...
Swap These Moves to Give Your Back a Break
Exercising has its risks even though the benefits often outweigh the risks. At times your daily training quota may give you some aches and pains—back, shoulder, neck, and so on. Some are due to the “too much-too soon” effect while others are blamed on overuse or risky exercises like the squat and deadlift, which place...
Get a Leg Up on H:Q (Hamstring/Quads) Ratio
The squat is the gold standard leg exercise either done with weights, no weights, tubing, and/or weighted balls. The benefits are many—from sports skills improvements to maximize caloric expenditure. However, if you don’t see muscular or well-defined legs after doing plenty of squats, or worse, have some knee and hamstrings aches, you may be over...
Gains From Pain
I once ran a half-marathon with anemia when your hemoglobin is low, which means less oxygen will be carried to the muscles among many other health issues. I ran a 10K with a partial tear of an ankle ligament. My personal best of a 140-pound deadlift occurred while having hamstrings tendinitis. And recently, I experienced...