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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 / 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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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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back pain

Why do ab exercises hurt my back?

By Phil Clark / November 2, 2019

There are a number of moving parts in the spine. Some ab exercises cause the parts to move and some don’t. If you’re doing an ab exercise that causes back pain — because the exercise requires trunk extension or trunk flexion or lateral flexion — then the exercise is making some part of the spine…

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fittest in Philadelphia

We Made Amy One of the Fittest in Philadelphia

By Phil Clark / October 25, 2019

Amy never asked to be among the fittest in Philadelphia. She runs a nationwide law practice and just wanted to improve her fitness and to keep her sanity. She didn’t know how far the improvement would go. She Didn’t Start with Us Amy did personal training up to four times per week at other gyms.…

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bench press

Do push-ups help you bench press more?

By Phil Clark / October 19, 2019

It has long been understood that one should do a variety of exercises, beyond the bench press, if he wants to bench press heavier weights. A similar idea is understood for just about every sport. Which is why track racers lift weights, baseball pitchers run distance, and swimmers do dry land exercises. But which exercises…

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