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

weight loss calculator

Weight Loss Calculator: The Training Station Gym’s secret weapon

By Phil Clark / October 12, 2019

You glance at the menu board to know the number of calories in your bacon cheeseburger value meal. Where do you find the number of calories that your workout will burn? Why not at your gym? That’s why we created The Training Station Weight Loss Calculator. If a member plans to do, for example, 20…

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clean a weight

The muscles used to clean a weight from the floor.

By Phil Clark / October 5, 2019

Every time the body is moved—every time you clean a weight from the floor, for example—that movement can be described. If you raise your arm in front of your torso until it’s parallel to the ground, you could describe that movement as a forward arm raise. But it could also be described as shoulder flexion.…

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muscle imbalance

Muscle imbalance: can it be corrected?

By Phil Clark / September 28, 2019

A difference in strength between limbs, or between anterior and posterior muscles on a bone, is commonly observed. Is that muscle imbalance problematic? If so, how should it be corrected? The people who are experts in what you do, meaning in your sport or activity, are also the people who should answer that question. For…

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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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