Reverse Lunge with Diagonal Lift

Lunges are a fantastic functional lower body exercise, and the benefits can be enhanced by adding an upper body component to the basic lunge movement pattern. One of the most productive total body lunge variations is the reverse lunge with a diagonal lift. The exercise improves hip mobility in the front of the rear leg, while also increasing strength and stability in the front leg and increasing core strength and mobility. Specifically, it improves hip flexor mobility while training the body to move smoothly in the spiral line. It also encourages proper tri-planar movement. Start standing with feet shoulder width apart in upright posture. Hold a medicine ball, dumbbell, or…
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Recipricol Inhibition – How Hip Flexors Can Deactivate your Glutes!

Reciprocal Inhibition is the process where one muscle inhibits the action of another muscle. There are many examples but one of the most important examples is the Hip Flexors and the Gluteus Maximus (aka “Glutes”). These two muscle groups work in tandem in human movement: one flexes the high and the other extends the hip. So they function as a team and they are always “talking” to one another through the nervous system. When one gets turned on it turns the other one off! This is REALLY important or we would not be able to move and this is happening all over your body as you move all the time.…
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Caffeine and Coffee Help Prevents Dementia

A recent study showing that caffeine increases an enzyme call NMNAT2 (Nicotinamide mononucleotide adenylyl transferase 2) and this compound can block the effects of several neurodegenerative disorders. For example, NMNAT2 not only protects neurons in the brain but binds Tau Proteins preventing their accumulation in the brain. Tau Proteins accumulation are implicated in Parkinson’s, Huntingdon’s, ALS and Alzheimer’s diseases. Other benefits of caffeine: Men who consume 250-375mg of caffeine per day have a much lower risk of developing Erectile Dysfunction (ED). Caffeine reduces the risk of kidney stones Caffeine helps those with asthma by dilating airways. Caffeine helps improve reaction time and logical reasoning. Caffeine helps to reduce chronic inflammation.…
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The Benefits of Resistance Band Training

Almost every gym goer has seen a rubber resistance training band and done at least 1 exercise using a band, but few people realize how the many benefits of resistance band training done on its own or combined with other forms of resistance training such as weight lifting. There are many unique benefits to Resistance Band Training (RBT) including: RBT strengthens the neuromuscular system where its weakest, which is at the end of the range of motion. Allows exercise in true horizontal vectors (parallel to the ground/floor) where free weights can only create a vertical gravity resistance vector. We move in three planes of motion and many different vectors, and…
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The Training Zone – Part 2

As we discussed in the first part of this article, a heart rate monitor is essential for accurately determining exercise intensity. The key error athletes make is not making their hard days hard enough and not making their easy days easy enough. For example, let’s take a typical cyclists hard days and easy days. On Sunday, he does a race at maximum intensity. Monday is an “easy” day to recover. Or rather he thinks it is an easy day because he is riding much slower than Sunday and by comparison it feels easy. However, his heart rate is at or above 80% of his maximum heart rate most of the…
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The Training Zone Part 1

Everyone knows the importance of training at the appropriate intensity to improve the body’s ability to transport oxygen and metabolize food during exercise, but there is a lot of conflicting information about the appropriate exercise intensity for competitive athletes like cyclists and runners. Many athletes are under the mistaken assumption that they can accurately determine their exercise intensity based on “knowing their body” also known as perceived exertion. So what is the appropriate intensity level for training? The answer will depend on where you are in your annual training program. For simplicity's sake we can divide the annual training program into two basic categories: Aerobic Base Training (ABT) that should…
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Branched Chain Amino Acids for Improved Strength and Endurance

Branched Chain Amino Acids aka BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine. Amino Acids are what all proteins are made of, and essential amino acids cannot be produced by the body – they must be consumed in your diet. Branched Chain Amino Acids BCAA’s make up 40 percent of the daily requirements for all nine amino acids. As the name implies BCAAs have a branched chain that simplifies the job of converting each amino avid into energy during intense exercise. The make up about 35 percent of all muscle, and the more BCAA’s a muscle contains the more they will be used for energy…
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The Single Leg RDL

The Single Leg RDL The Single Leg RDL – Romanian Deadlift – is one of the most important corrective exercises you can do to help self-identify and correct muscle imbalances that are the most common cause of movement dysfunction and injury. Like a bilateral RDL the Single Leg RDL is hip hinge exercise and the hip hinge is one of the key functional exercises everyone should do along with squats, lunges, pushes, and pulls. The best way to do this exercise is barefoot in front of a mirror where you can see your whole body throughout the entire sequence of the exercise. Ideally you should be on a firm and…
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The Importance of Movement Tempo in Resistance Training

Tempo is the speed of movement for a resistance training exercise and there are four distinct phases for each exercise. Tempo directly determines time under tension which is a very important variable in resistance training. The first phase is the time spent on the eccentric phase of the movement (where you are lowering the weight and the muscles are lengthening) like when you lower a dumbbell from the top position to the fully lowered position in the bicep curl. The second phase is any time spent pausing at the end of the eccentric phase like holding your body an inch off the ground in the bottom of a push-up. The…
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Squats and Anatomical Variation Among Individuals

Squatting is one of the fundamental movement patterns everyone should train, but it is very important to understand and consider the effect that individual variations in limb length and anatomical variances can have on exactly how each person can and should squat. Everyone cannot and should not squat the same way! Many trainers and individuals try to squat in “perfect” form with feet flat, no heel lift, feet pointing forward, with back upright and straight with butt to the grass but this is not only not possible for some people – it can actually get them hurt! One of the biggest factors determining how an individual can squat is the…
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