Jan 23

How to Get a Pull-Up: Form, Progressions, Training Tips and More

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Learn how to get a perfect pull-up, how to train for it, and how to go from one to over a dozen. The pull-up is a classic bodyweight exercise performed across countless gyms all over the world. Even tough pull-ups are performed without external weight, they require a great deal of upper body strength, from the arms to the back and the core. While there are many variations, the classic pull-up where you take your bodyweight from a hanging position to lifting your chin above a bar is a staple in training in many settings. As a straightforward but effective exercise, the pull-up has been used as an upper body strength test by many first responder units, is a favourite in many people’s training arsenal, and it’s a goal countless of athletes around the world – we’re guessing yourself included – aim to achieve.   What is a pull-up? Pull-ups are a bodyweight exercise popular in calisthenics and fitness training. Focusing on your upper-body strength, the pull-up starts with your body on a dead hang from a bar, you then pull your body with the strength of your arms and back until your collarbone comes close to the bar, and […]
Jan 23

Boost your energy and improve circulation with this 5-minute workout

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Take a movement break! Just a few minutes of exercise can combat the adverse health effects of sitting all day.   When most of us think of exercise we think of a solid 30-minute walk or a strength-training routine. But small chunks of movement throughout the day — even just five minutes at a time — can have lasting health effects, especially if you sit all day. If you’re at home on the couch or working in front of a computer, stand up and get in a quick movement break. Kenta Seki, a lead trainer at FitOn, shares five simple movements that can stimulate circulation and energize your body and mind.   A standing, low-impact bodyweight workout Warm up Cross punches Start with your feet wider than hips-width apart. Bring your arms up in front of your chest. Turn your torso to the right punching your right arm straight across the body at shoulder height. Come back through center, and turn your torso to the left, punching your left arm straight across the body at shoulder height. Continue alternating side to side, performing 10 punches on each side.   Hamstring curls Standing with your feet as wide as your hips, […]
Jan 23

The Rock’s strength coach shared 3 tips for building muscle, from doing negative reps to trying earthquake bar presses

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Dwayne “The Rock” Johnson’s strength coach shared three key tips for maxing out your strength in the gym, which the Rock himself said he includes in his training. Strength and conditioning coach Dave Rienzi, who co-founded the ZOA energy drink brand with Johnson, shared the advice in a June 22 Instagram post. The tips include specific exercises and techniques you can add to your current workout to gain muscle and build overall strength and fitness, like negative reps and stability training.   Negative reps can boost muscle-building Rienzi’s number one tip is to include negative reps — the part of an exercise that involves lengthening the muscle or lowering weight. Also called eccentric exercise, negatives create a lot of tension on the muscle, which is ideal for making gains to both strength and muscle size. Typically, negatives are done on a slower tempo, such as a count of three, for even more tension. Examples include the lowering portion of a leg press, squat, or bench press, or bringing the weight back to the starting position in a shoulder press or bicep curl. Rienzi recommends slowing the reps so they last about four seconds, and using the technique for two to […]
Jan 23

How to Increase Stamina: 9 Top Exercises for Building Aerobic Endurance

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Stamina refers to your aerobic endurance, and its increase is the number one goal for every runner, biker, or cardio lover. Aerobic exercises use the cardiorespiratory system, which is why these exercises depend on your cardiovascular fitness. Cardiovascular fitness is the ability of your heart and lungs to supply oxygen-rich blood to the working muscles and the capacity of the muscles to use oxygen to produce energy.   Stamina vs. Endurance While endurance has a broader meaning, stamina definition is tightly associated with cardiovascular endurance, which means that stamina is just one type of endurance. There is also muscular, mental, and general endurance, but in this article, we are going to focus on aerobic endurance.   How to increase stamina through training Training is the best way to increase your physical stamina, and there are different ways to do that. No matter which approach you chose, the number one rule is to always push yourself a bit further on each workout. If you want to expand your limits, you need to test them consistently. It might sound difficult, but building aerobic endurance is a tough challenge, so you must be willing to put effort and stay dedicated to your goal. […]
Jan 22

Is it better to work out in the morning or at night?

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For men, an evening workout offered more benefit. For women, the answer varied, depending on whether the goal was to burn fat or build muscle. There is no wrong time to exercise, but there may be some times that are more right than others. The best time of day to exercise can depend on your gender and even whether you want to burn fat or get stronger, according to a helpful new study of men, women and exercise timing. It found that, for women, morning workouts zapped abdominal fat and improved blood pressure better than late-day training. For men, evening exercise led to greater fat burning and better blood pressure control. Evening exercise also amplified the benefits of strength training, but more so for women. Studies of exercise timing are part of the burgeoning science of chronobiology, which focuses on how our internal clocks affect almost every aspect of our physiology. Human bodies, like those of other mammals, plants, reptiles and insects, operate on an innate 24-hour circadian rhythm, with a master clock system in our brains sending and receiving biochemical signals that coordinate with molecular clocks inside our cells to direct a boggling symphony of biological processes. This rhythm, […]
Jan 22

How to Do A Dumbbell Pullover with Proper Form

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The dumbbell pullover is a strength training exercise well known and loved by body builders for working the chest and back. You don’t have to be a body builder, though, to try this exercise. It’s suitable for many people as part of a resistance training program that can also improve cardiopulmonary function. This article explores the benefits of dumbbell pullovers, the muscles worked, how to perform them well, and some variations you could try — whether you’re new to exercise or experienced in training with weights.   What are the benefits of dumbbell pullovers? Dumbbell pullovers are a great exercise for the upper body with variations to target the chest, predominantly, and also the back muscles. The muscular focus of the exercise is somewhat dependent on the orientation of the upper arm bone within the shoulder joint, and which direction the elbows are pointed. The movement pattern of the exercise focuses on moving the arm in the shoulder joint, therefore creating mobility in this area. Another benefit? Dumbbells are an accessible piece of equipment, they can be used at home or in the gym. There are lots of different sizes and weights of dumbbells which can accommodate different people depending […]
Jan 22

How to return to fitness training after a break

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Whether it is an injury or travel, there are many reasons why you may need to take a break. This is how you return to your training regimen Reshma Sood, 42, had sustained a shoulder injury last year. After pushing through the pain for some time, the Mumbai-based businesswoman decided to take a break from all kinds of workouts, including her favourite weight training, till she recovered completely. In Bengaluru, AK Abhinav, coach and founder of Namma Xfit, took a break from working out during the pandemic and it stretched long enough for him to put on weight. While professional athletes take scheduled breaks depending on their season and injuries, the recreational ones take a break whenever work, family or injuries force them to. Sood’s break lasted six month and she finally started working out a month ago. Abhinav restarted in March with the aim of reversing all his unwanted gains. No matter what the reason, restarting training after a break, especially anything longer than two weeks, is a huge challenge. “Tell me about it,” says Bengaluru-based Tanya Rocque, a 27-year-old marketing specialist, whose travels had forced her to take a break. “I am quite regular with my fitness routine […]
Jan 22

8 Tips to Maximize Your Upper Chest Training

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Having a well-built upper chest is an important part of having an aesthetic physique. Learn how to maximize your upper chest training with these 8 tips. For those of you that are bodybuilding fans, think about the greatest champions that were known for their chest development. Guys like Schwarzenegger, Coleman, Haney, and Franco come to mind. Yes, they were all big bench press lifters but their chests were so well-developed because they committed to training the chest in sections. A large focus was spent on their upper chest development. This is what made their pecs look like plates of armor. They were full and had a shelf-like appearance which made their entire upper body appear better. It isn’t just bodybuilders who focus on upper pec training either. Powerlifters will do a lot of accessory work on this area because they know it can help them get stronger on the bench press. If you feel this is a weakness that you should improve, read on to learn what you can do to see the results that will help you look better and get stronger.   1. Start Your Chest Training With Incline Work As with any other bodypart you want to […]
Jan 22

Exercises That Make Trainers Cringe

by admin in Workouts 0 comments tags: abdominal movements, AIM Athletic in Vancouver, cardio junkies, crunches and sit-ups, culprit exercises, exercises that make trainers cringe, fitness pros
If you spend any time at all in a gym, or even if you routinely browse exercise videos from “experts” on YouTube, you’ve probably seen people doing some things that make you cringe. While it’s easy for the average exerciser to spot a move that looks downright dangerous, there are other habits and exercises – a few that might surprise you – that make the trained eyes of fitness pros clamp shut in horror. We polled top trainers across the globe to learn which exercises you should banish, and which ones to do instead. The Same Old Cardio Routine “The cardio junkies look like zombies to me, and I can say that because I used to be one,” says Kasey Phillips, a personal trainer and MoveMEANT coach in Rocklin, Calif. “They hop on the same machine and zone out to some TV drama or get lost in their thoughts instead of engaging with their workout.” Pam Sherman, owner of The Perfect Balance in Roseville, Calif., and certified trainer for over 24 years, agrees. “Many people at the gyms I’ve worked at over the years want to lose weight and don’t ever get out of their comfort zone. I see them on the […]
Jan 22

A Few Tips to Improve Your Strength Workouts

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Strength training is a progressive type of training. This means that the more you increase the intensity, the more results you will notice. There are certain ways which help you increase the intensity of strength workouts without too much effort. Of course, you can always add more weight but that’s not easy and that’s why we have decided to share few other ways which will help you get the most from these strength workouts. With these tips, you will make your workouts more effective. Lower the stability That’s right, you’ve read that correctly. While you are performing strength workouts, slow down the repetitions. In this way you will reduce the stability of your body and increase the resistance. When it comes to cardiovascular workouts you can change the speed of your performance. This is a great way to boost burning of calories. Some workouts are much better if they are performed on unstable surfaces like special fitness balls. Change the angle Here’s another simple way to practically force the body to put more effort in each exercise. The more frequently you change the angles of exercising, the more efficient the exercise will be. For instance, while you are performing push-ups, […]
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