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

coronavirus

Coronavirus: What we’re doing to protect people

By Phil Clark / May 20, 2020

We always want to do business with a clean conscience. The best way to achieve that is by adopting consumer-friendly practices. That certainly means following local, state, and national guidelines for gyms as they re-open during this pandemic. We are going to discuss the other things that we do to make this a place that…

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personal training

Personal training: How to get results

By Phil Clark / October 25, 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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running with a mask

Running with a mask can be dangerous for some

By Phil Clark / May 5, 2020

Running for some is an “Essential Personal Activity,” to quote the section of the Mayor of Philadelphia’s Stay at Home Order that permits such activities. I was a long-time runner before the Order and I have continued to run throughout its duration. Eleven days after the Order became effective, the CDC recommended the following: “Wearing…

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gyms can be safe

Gyms can be safe

By Phil Clark / April 17, 2020

Human coronavirus, cold and flu viruses, and common bacteria like Staphylococcus aureus often lurk on surfaces and wait to infect. There is no doubt that gyms can be safe spaces that protect members from dangerous viruses and microbes. Much of the fight comes down to following the good guidance from the Center for Disease Control…

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temporarily close

City of Philadelphia to close temporarily some businesses

By Phil Clark / March 27, 2020

We are all aware that governments have taken action to prevent the spread of the 2019 coronavirus disease. By order of the Mayor and Health Commissioner of Philadelphia, many businesses in the city are prohibited from operating, effective March 16 and continuing until further notice. The Training Station Gym and Run Shoe Store are unfortunately…

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deadlift

What’s the best variation of the deadlift?

By Phil Clark / January 18, 2020

Different variations of the deadlift put the body in different positions; they also require the barbell to travel different lengths. People compete in the deadlift and the sport has a name—powerlifting—and an international governing body—the International Powerlifting Federation—that allows two variations of the deadlift to be used in competition: the conventional and the sumo. Outside…

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knees

How to strengthen the knees

By Phil Clark / January 11, 2020

The time-honored way to strengthen the knees is to add resistance to the movements that they can make. These movements, which are called anatomical movements, are knee flexion, knee extension, knee medial rotation, and knee lateral rotation. Machines, free weights, tubes, bands, and even hands can be used to resist those movements. Resisting the movements…

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aerobic machines

What are the best aerobic machines for bad knees?

By Phil Clark / January 4, 2020

According to IHRSA, the leading trade association for the fitness business, the most popular aerobic machines are treadmills, stationary bikes, elliptical machines, stair climbing machines, rowers, and cardio cross trainers. We have all of those at The Training Station Gym, (except stair climbing machines). But which one is kind on bad knees? You may need…

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cardio

It’s a good idea to do cardio PLUS other exercise.

By Phil Clark / December 28, 2019

Let’s call cardio, or aerobic, exercise that which is cyclical and continuous, lasting 10 minutes or longer. It is one of the two main types of exercise. The other being strength exercise, which we’ll describe as intermittent and without a minimum duration. Some people at The Training Station Gym always go directly to the barbell…

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kettlebell

Why kettlebells are so effective

By Phil Clark / December 21, 2019

When an exerciser swings a kettlebell, at least two things will happen: he will burn a lot of calories and his muscles will have to contract rapidly even as they lengthen.   What kinesiology shows us about kettlebells   Let’s compare holding a 15-pound kettlebell by the spherical part and by the handle. During the…

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weight loss

Weight loss isn’t among the main reasons to exercise.

By Phil Clark / December 7, 2019

Scientists performing experiments and doing research about exercise don’t normally list weight loss as one of the benefits of exercise. They do list weight maintenance as a benefit, which is related but not the same. (But there is a way to lose weight through exercise. It requires having the right information and doing a precise…

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