Blog

Training Station founder Phil Clark, and friends, write about the gym, fitness and life.

personal training

Personal training: How to get results

By Phil Clark / July 31, 2019

What I mean by personal training is one-to-one fitness instruction. I’m excluding so-called semi-private training, where an instructor simultaneously supervises a small group of people. There is exercising with others in a group, and there is exercising alone under the supervision of one instructor. Many find the former helpful but I have expertise in the…

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do cardio everyday

Should I do cardio everyday?

By Phil Clark / August 10, 2019

My use of the term ‘cardio’ should bring to mind the continuos-exercise machines like treadmills, ellipticals, rowers, ellipticals, stationary bikes, stair mills, and steppers. Here is what can be said about four different groups and whether they should do cardio everyday, or not: People who want excellent aerobic fitness should do cardio everyday. People who…

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exercises that burn the most calories

What are the exercises that burn the most calories?

By Phil Clark / July 20, 2019

The most reliable way to calculate energy expenditure during exercise, outside of a human calorimeter, is to measure the oxygen consumed during the exercise. That requires special equipment and training. Plus, oxygen consumption has to be measured for each separate exercise. That’s exactly what exercise physiologists have been doing for years. They regularly publish their…

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free weights and machines

Free weights and machines, which is better?

By Phil Clark / July 13, 2019

Sometimes people use a thing to lift a weight. That thing is a machine if it includes: a wedge, a lever, an inclined plane, a wheel & axle, a screw, a pulley, a gear, a hydrostatic component, a hydraulic component, springs, gear differentials, linkages, couplings, cams, clutches, or an engine. The strength area in a…

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reps

How long should I be lifting weights during a workout?

By Phil Clark / June 29, 2019

The American College of Sports Medicine, the leading trade association of exercise physiologists and other professionals working in exercise, has recommended guidelines for lifting weights. They reviewed a number of studies and they throw light on how to lift weights to develop muscular strength, muscle mass, power, and muscular endurance. Lifting weights for maximum strength…

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lift weights

How often should you lift weights?

By Phil Clark / June 22, 2019

There are a handful of traditional reasons why people lift weights. A multi-sport athlete may lift to build more resilience against the ravages of a long season. A bodybuilder lifts to make his muscles bigger. A powerlifter wants to push her max ever higher. And serious athletes want more power. Resilience Coaches have observed fewer…

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aerobic machines

Strengthening against ACL tears

By Phil Clark / June 15, 2019

The Philadelphia Eagles’ star quarterback Carson Wentz saw his Pro Bowl, breakout, second season come to a halt on December 10, 2017. A left ACL tear ended the season. According to the American Orthopedic Society for Sports Medicine, about 150,000 people in the U.S. suffer ACL tears each year. There has been much written about…

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rest days are important

Are rest days from the gym important?

By Phil Clark / June 1, 2019

Rest days are important because they allow the body to regenerate from exercise. Degeneration The irony of exercise is that it has a positive and chronic health benefit but it has an acute and degenerative effect on muscle cells. Sometimes the degeneration is caused by the trauma of an injury. Other times it caused by…

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gain muscle

Are bodyweight exercises as good as weights?

By Phil Clark / May 25, 2019

Bodyweight training is the best way to developing running, jumping, and the abdominal wall. Bodyweight training to run faster Think about it. Running is bodyweight exercise! Running is the second-most common type of bodyweight exercise (walking is the most common type). The average-sized man in the U.S., running 10-minute mile pace, will handle about 220…

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cardio

How to increase your bench press

By Phil Clark / May 18, 2019

If you’re training for the bench press, make sure the means match the ends–which is to have a big bench. That’s how to increase your bench press, in a nutshell: match ends and means. What do we mean by ‘means?’ For this post, ‘means’ are the ways that exercise is organized. When training, you do…

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