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Compound vs. Isolation Exercises

Compound exercises involve multi-joint movements that work several muscles at a once. These exercises tend to simulate the functional movements of everyday life, similar to the ways that people naturally lift, push or pull objects. The muscles work in unison and help stabilize the body to complete the task. For example, the squat exercise involves the quadriceps, hamstrings, calves, lower back and core. These exercises are usually incorporated with a full body workout routine and are the most efficient and functional exercises for most individuals. Compound Exercises Improve balance and coordination. Increase overall strength. Simulate everyday movements, like lifting boxes and moving furniture. Work multiple muscle groups at once, saving time in the gym. Require more strength and energy, which...

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Cardiovascular Training

Endurance is defined as the power to withstand hardship or stress. It’s the ability to maintain a high level of physical activity before the onset of fatigue and exhaustion. It relates to exercises or activities that we can do for a long period of time at medium intensity; Generally, no higher than 80% of our maximum heart rate for a period of time of at least 2 minutes. When we increase our aerobic endurance, we can perform cardiovascular activities, such as running or cycling, at higher speeds and for more time without tiring. During high intensity exercise, the body uses mostly stored carbohydrates for fuel. When the supply of glycogen runs out, the body switches to fat for energy. The...

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2017 Central Park Duathlon Race Recap

Date: October 22, 2017 Location: Central Park, New York City Weather: 57 Degrees and Sunny Distance: 2 Mile Run / 12 Mile Bike / 2 Mile Run Finish Time: 1:01:02 Overall: 8th out of 290 Age Group: 1st out of 35 In the weeks leading up to this race, I’ve been focusing on increasing my running volume (40 – 50 miles per week) for the Philadelphia Marathon next month. To that extent, my performance in this race is strong evidence that the increased mileage is generating dividends. I believe that my current running fitness is at its highest level ever. This is great news for my goal of qualifying for the Boston Marathon because I’ll need to shave 13 minutes off my marathon PR of 3:18 in order to...

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NYRR New Balance Bronx 10 Mile

Date: September 24, 2017 Location: Bronx, New York Weather: 76 Degrees and Humid Distance: 10 Mile Run Finish Time: 1:04:52 Place: 281 out of 14,981 Is it fall yet? Certainly no one expected to run in these conditions when they saw this event on their race calendar! Last year, the temperature was 52 degrees for this race! I’m in the midst of ramping up my training for the Philadelphia Marathon and I didn’t want to miss any key workouts, so I didn’t implement my usual taper like I normally do before a big race. As a result, I wasn’t feeling quite rested and fresh when I woke up on race morning. Triathlons are incredibly stressful because there are so many things to remember for the race, as far...

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Exercise is a Life Investment

Hippocrates, the most well-known physician in the ancient world, once said, “eating alone will not keep a man well; he must also take exercise. For food and exercise work together to produce health.” As a Certified Personal Trainer with more than 10 years of experience, I have achieved accredited verification of my ability to meet the exercise science standards of excellence. The WHO definition of health is a state of physical, mental and social well-being. In the following article, I will explain how exercise is a conduit to achieving these three pillars of health. Physical change is the most obvious manifestation of good health. There are many proven physical benefits of cardiovascular exercise. Exercise plays a key role in strengthening the heart, improving...

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