Category: Cardio

Things to Know Before your First Marathon

The number one rule in marathoning is don’t try anything new on race day or race week. Stick to what your body knows and treat every long run like a dress rehearsal for the race.

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Everything you need to know about Hot Yoga

You have probably done Yoga but have you ever tried Hot Yoga? Hot Yoga adds a whole new level of difficulty along with the benefits of detoxification, flexibility, de-stressing, and more. If you have never tried hot yoga and want to give it a try here are some tips to prepare for Hot Yoga.

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Fix your form: How to Box Jump

Low section of athlete doing box jumping in gym. Young man in crouching on wooden box. He is in brightly lit health club.

Box jumps are a basic quintessential plyometric workout that build explosive power, strength, and stability. However, people tend to use incorrect form that could cause some serious damage to your body. Once you nail the correct form, add box jumps to your workout to target your fast-twitch muscle fibers that will ultimately improve your lifts. If you are new to box jumps, start with a box no higher than knee height and work up to a higher box.

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4 Tips for Proper Form on a Rowing Machine

Young man doing exercises on rowing machine in a gym.

Many people know how great the rowing machine is for a full body workout but they hesitate to use one because they don’t know how. Learn the proper form and technique below so that you can be confident the next time you row.

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Fix your form: How to do the Bridge Pose

young woman training in yoga bridge - Setu Bandha Sarvangasana Pose isolated

The Bridge Pose or the Yoga name: Setu Bandhasana is a basic yoga pose that is simple but yet exhilarating.  It stretches the check, neck, spine, and hips while strengthening the back, buttocks, and hamstrings. It also is said to energize the body, and stimulate the endocrine and nervous systems. Additionally it massages the digestive organs and can help with digestion. This asana stimulates the thyroid glands and helps regulate metabolism. It is a great asana for those who spend the whole day in front of the computer, owing to their jobs. The stretch in the knees and shoulders acts like a massage, therefore refreshing and rejuvenating the practitioner.

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How to Implement a Run/Walk Strategy

Unidentified marathon athletes legs running on city road

Whether it’s the run as part of an IRONMAN or if it’s a stand alone marathon, when you ask many athletes their run strategy for the upcoming race, it often goes something like this, “I’m going to run as far as I can and then will add some walking when I have to.”

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Quick Guide to Lunges

woman does stretch exercise to build strength and healthy body

Lunges are a foundational movement exercise that can be done anywhere and everywhere. They are easy to do and there are so many variations that make them a great exercise. However, they are one of the most butchered exercises in the gym and have caused injuries. Lunges allow you to elevate your heart rate and target several muscle groups at the same time. The targeted muscles include the glutes, hamstrings, quadriceps, and the calf muscles, abdominal muscles, and back muscles act as stabilizers.

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I’m Sore and I Can’t Move!

Athletic swimmer is diving in a swimming pool

So, you committed to functional strength as part of your training. Now two days after your big strength session you can barely move. We’ve all been there. Let’s talk about how to handle these sessions within the tapestry of your training.

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Create your own full-body workout

Shot of a young man working out with weights in the gym

There are a lot of factors that go into finding the best workout for your body.  A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:

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5 Tips to Perfect your Plank

plank-blog

Planks are one of the most effective workouts you can do. They work all parts of your body at the same time giving you a better full-body workout.  Planks are also great because they achieve substantial results in a relatively short amount of time. Work your core and support your spine by doing planks everyday.

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