Category Archives: Exercise & Movement

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The 3 Best Stretches for Runners

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As a runner, if you can consistently do these 3 fundamentals, then you will be ahead of most people’s entire stretch routine. The stretches below are definitely not a complete program, but they are the missing link to the most … Continue reading

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How to Look Like an Athlete

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If you’re an athlete, then you already look like one – and if you’re not an athlete, but want to look like one, then you better start training like one. Okay, that’s pretty simple, right? Nope. What’s complicated here is … Continue reading

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Stretching & Body Awareness are the Missing Link to Becoming an Elite Athlete.

I say “Link” singular because stretching and body awareness are one, which is why stretching is so important. What stretching provides in the form of body awareness and control gives all who practice it a big-time edge on the competition … Continue reading

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How to Stretch Properly

Types of Flexibility  Non-dynamic  – Passive, self-myofascial release, active, isometric, and active assisted stretching techniques are all non-dynamic. This type of flexibility is less complex and usually achieved in one movement plane, sometimes two, and is best used to correct … Continue reading

How to Find Your Target Heart Rate

If you want to maximize your exercise and fitness efforts, then using your heart rate as a gauge for intensity is a key factor. If you really want to get scientific, then get your VO2 Max tested by a local specialist so you can find out at which heart rates you burn the most fat, carbs, build up lactic acid, etc.

The most commonly used formula for finding your target heart rate is the Karvonen Formula, which is:

1. Find your MAX heart rate, which is: 220-(your age) = MHR

2. Calculate heart rate reserve: MHR-Resting heart rate = HRR

3. Determine TARGET HEART RATE during exercise, let’s say 75%(.75): HRRx.75 +RHR = THR

Your Target Heart Rate (THR) will vary depending on goal, activity and fitness level.

How to Maximize your Workouts

Alright, so here’s the debate; if you want to burn fat, is cardio or resistance training better?
 
There really is no debate, it’s resistance training. But for some reason this question comes up all the time. Probably because elite marathon runners tend to be thin, but who knows. 

If all things are equal, such as time, duration, intensity, frequency, etc., then weight training will kick-butt on anything when it comes to burning calories and fat.

The facts are, a 45 min workout weight training will boost your metabolism for up to 48 hrs; cardio will not. Unless of course you do cardio for 2+ hours, then maybe it will, depending on the intesity. Therein lies another problem. Many people don’t have the stamina to last that long at a high enough intensity (65-85% max) to get those tremendous metabolic boosts from cardio workouts. This is where a 45 minute high intensity weight workout will help you burn more calories and fat than anything else.

Look at me for example. I predominantly lift weights at a moderate to high intensity. I am lean, but have a lot of muscle due to my training. This muscle burns a lot more calories and fat even while I sit here writing this, compared to someone without a lot of muscle, i.e. most cardio-dominant people. This is NOT genetics, this is all training regimen. You can train your body to build muscle and do the same.
 
Stay tuned for videos on high-intensity circuit training.

 

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Back Pain Lesson #2 – SITTING

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One of the biggest contributers to low back pain (LBP) is prolonged and repetitive sitting. Lesson 2 offers a simple remedy to prevent and improve LBP. Just follow these easy tips, stretches and movements to a life with much less pain … Continue reading