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The American College of Sports Medicine (ACSM) is regarded as the leading and most reputable trade association for professionals working in the field of exercise. They publish a number of standards and guidelines on many subjects, including reps, weights, and other topics related to strength training. They name four different strength-training objectives. They are the…

In comparison to the ground, the physio ball can be a challenging surface on which to perform core exercises.   A physio ball is a labile surface     The physio ball isn’t a stable surface. It’s a sphere that will move when a force is applied to it. Sometimes, when an exercise is performed…

Suspension training is a good way to develop skills and to develop endurance.   The big three: rings, monkey bars, TRX     Rings are a good way to practice skills like handstands, static holds like the world-famous Iron Cross, and dismounts. Monkey bars are a good way to practice America Ninja Warrior skills and…

As a basic premise, it would seem that growth in your body would interfere with the simultaneous shrinking of your body. But there have been many reports of people claiming that they  can gain muscle while losing weight. Let’s take a look at one way this could happen, for an average woman living in the…

There are at least two times where we can readily observe muscle mass increasing along with muscle size. This post is only considering one person whose muscle size grows, and how that correlates with strength. The comments don’t apply to two people. For example, it is not assumed that if John gains muscle mass, and…

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…

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…

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…

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…

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…