Sportuojantiems

What is the best music for different types of exercises? •  Endurance training  – According to researchers at Brunel University, working out to the right music genre can result in a 15% increase in endurance. Since endurance training involves high intensity exercises, your gym members will benefit the most from music with 135 or more beats per minute. Choose fast tempo music genres such as techno, upbeat pop music, or hard rock. “Radioactive” by Imagine Dragons, “Applause” by Lady Gaga, “Lonely Boys” by The Black Keys, “The Fixer” by Pearl Jam, and “Everybody Talks” by Neon Trees are some of the popular options for endurance exercises. •  Strength training  – For strength training exercises such as weight lifting, look for songs with repetitive rhythm and about 115 to 135 beats per minute. Try playing songs from artists like the Black Eyed Peas or AC/DC, as their music usually comes with repetitive tempo that is ideal for weightlifting and other strength ...

Uphold rules of club and exercise room Read rules and posted signs Observe posted equipment instructions and warnings If you would like to use a piece of equipment someone is using Ask if you can "work in between their sets" if they say no, be patient and have compassion for the feeble minded acceptable reasons for denying "working in" include two or more individuals already exercising on equipment a large number of free weights are loaded on equipment and user is nearly finished after each set, allow the other person to use the equipment try to set the apparatus adjustments back where the other person had set them assist with reloading or unloading weight If someone begins exercising on a weight apparatus while you were resting between your sets you should say "I only have X number of sets left on this machine, you may work in with me if you would like" if you were working in between someone else's sets, make the other pe...

No gym? No problem! These six bodyweight exercises will make you a stronger, less injury-prone runner. By Katie Neitz   We get it. You like to run, not spend hours in a gym. But strength training will help you run your best. The following exercises will help you build strong, powerful, and injury-resistant muscles that will help you power up hills, sprint across the finish, and maintain good running form mile after mile. Best part of all? These moves require no equipment, so you can do them anywhere. Try to work them into your routine twice a week on easy run or rest days. Squat Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Do three sets of 10 reps. Watch out for: Make  sure your front knee doesn’t extend past your toes. Keep your upper body “tall”—don’t lean forward. Make it harder:...

You’re probably suffering from ‘desk bod’ and ‘text neck.’ Here’s how to fight back Sitting at desks all day was already ruining our bodies—and then we became attached to our smartphones, too. Now experts say we have to worry about "text neck," a plethora of problems that result from being hunched over your phone all day. “Your neck is forward, your shoulders are slouching, there's more rounding of the upper back, and you're closing up your body,” says Noam Tamir, C.S.C.S., owner and founder of TS Fitness, a strength and conditioning studio in New York City. Not only does that give you the posture of Quasimodo, it can also lead to neck pain, wrist mobility issues, and muscular imbalances. And if you jump into a workout in that hunched-over position, you could be asking for an injury. “If you bust out bench presses, you're tightening pecs that are already tight,” Tamir says. Plus, if your shoulders are rounded forward, it can make it harder to pr...

By  Christine Yu   You just crushed a really hard workout. You upped the load of your training, or you stepped out of your routine and tried a new activity. You feel great — until you wake up the next morning, barely able to move. Enter delayed onset muscle soreness, better known as DOMS. It’s an acronym that athletes and fitness buffs wear with pride. As its name suggests, “DOMS is muscle soreness that becomes evident six-to-eight hours following activity, peaking around 24 to 48 hours post-training,” says Jon Mike, CSCS, NSCA-CPT and PhD candidate in Exercise Science at the University of New Mexico. While the symptoms will often start to diminish at about 72 hours, “the precise time course and extent of DOMS is highly variable,” Mike says. “Eccentric muscle contraction is more likely to be the culprit because it places a higher load on your muscles.” You’re most likely to experience DOMS when you introduce a new training stimulus, like a new ...

BODY PART: Arms, Chest, Shoulders EQUIPMENT: No Equipment Guide: Step 1 Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Step 2 Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Step 3 Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwa...

Guide: Step 1:  Load a trap bar with the desired weight. Step 2:  Step inside the circle of the trap bar and stand with feet just outside shoulder-width apart. Step 3:  Squat down and grasp onto the handles of the trap bar. Step 4:  Keep head up, back straight, butt down and come up from the squat position. Thrust hips forward at the top of the squat so that your chest is out and you are standing up tall. Step 5:  Reverse movement to lower weight back down. Step 6:  Repeat as necessary. Primary Secondary Muscles Worked Details The trap bar deadlift is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the abs, calves, forearms, glutes, hip flexors, lower back, middle back, quads and traps. The only trap bar deadlift equipment that you really need is the following: trap bar. There are however many different trap bar deadlift variations that you can try out that may require diffe...