How To Properly Navigate Your Gym Workout

By Patrick Mullin

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Many will argue this point, but I am a true believer that there's a right way and a wrong way to go about a workout in the gym.

For instance, it is not logical to do a dozen sets of dumbbell bicep curls before a back workout. Why? Because your back exercises would not be as efficient because your bicep muscles would be torched and virtually ineffective.

Secondly, it's not logical to walk in from freezing temperatures outside and start squatting 300lbs without a warm-up. Why? Because you are greatly enhancing your risk of injury.

Lastly, it is not logical to start lifting heavy weights after a day sitting at the office for 8 hours. Why? Because it's highly likely the body is stiff and lacking flexibility, which means another enhanced risk of injury.

There are a million examples as to why you should go about your workouts in the proper order and in reality it is up to you as to what you choose to do. However, if you are someone that likes to do things the right way like I do, then read on and I'll give you my recommendations as to how you should be structuring your workouts.

Your Gym Workout Will Look Something Like This

Dynamic Warm-Up, Skills, Strength, Core, Cardio, Static Stretch

1.) Dynamic Warm-Up - I prefer a dynamic warm-up of the muscles, joints, and tendons versus a static stretch because static stretching stretches the joint capsules and tendons, which research shows actually decreases strength and performance. On the flip side, a dynamic warm-up primes the body for exercise by prepping the muscles' short-term flexibility and conditioning the muscles for activity. Examples of dynamic warm-up exercises include: Jumping Jacks, Bodyweight Squats, Alternating Lunges, and Side Lunges

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Tabata Training? Is It Better Than Aerobics?

By John Rivers


You've done a more or less regular aerobics exercise routine since high school. You feel good about yourself, and you know you're doing the right thing by your body every time you get yourself out of bed an hour early to go do it.

It isn't fun, exactly, and it isn't short, but, life isn't all fun and games. You're more or less fit, and though you'd like to be a little more athletic, maybe, you're glad you're not less.

Now everyone's talking about this thing called Tabata. No one did that when you were in college, or high school, either. Is it the newest fad among people who must always be doing something different?

It certainly sounds faddish-who ever heard about an honest exercise regime that took only 4 minutes! Are those people really getting any health benefit from it?

Watching some of them, you begin to doubt it. They do their 4 minutes of exercise, but it doesn't seem to make much difference to their sedentary lifestyle, and their non-athletic bodies remain just the same: no new muscles poking out anywhere.

It's a way for exercise instructors to get paid more; 4 minutes for a class, instead of the traditional forty minutes to an hour. Everyone's getting lazy these days.

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