The shoulder is a very important joint in our body as it allows a wide variety of movement in different ranges. Most of us are aware of movements such as vertical and horizontal pressing and pulling as well as abduction (movement away from your body) and adduction (movement towards your body) of our arm but we often neglect 4 crucial movements which are retraction, protraction, depression and elevation of the shoulder blade.
It is true that men and women are two different creatures, but this does not mean that training should be completely different between the two genders. The principles and basis of training should be the same for both male and female with the same exercise library but there are a few things that we need to keep in mind.
Squats are great! Squats use the main muscle groups in our lower body, they use the hips, knees and ankles, they can be used to build mass, to become stronger and improve athletic performance, to improve our mobility around different joint etc. Put simply, everyone should be doing a squat variation; of which there are many. Today we are going to discuss the two main types of squats, that is, the back squat and the front squat – the difference between the two, if we should prioritise one over the other and when should we be doing what.
The holidays are long gone, we’ve had our share of fun, food and drink and it’s time to get back to reality and go to work but we start feeling groggy a few days in and before we know it, we’ve got the flu or a really bad cold.
Muscle building is something that quite a large number of people are interested in – for the majority of people if they are in the gym, they don’t only want to become fitter and lose body fat but also build some muscle too. Below we are going to discuss the science behind making your muscles bigger.
Fat loss – probably the main reason why people exercise. Most of us don’t go the gym, for a run or to a class for the health benefits that exercise provides, but for the simple reason to look good and there’s nothing wrong with that. If losing a bit of extra fat, looking slimmer and putting on some muscle is going to make us more confident and feel good about ourselves why not do it then?
As described by the World Health Organisation, being healthy means that you are not only physically fit with no diseases, but you are also in good mental and social health. There has been a wide variety of research that shows that physical activity has a good impact on a number of mental health issues and how we behave around people, so it is by no coincidence that physical, mental and social health are all connected to each other. In fact, if one is not functioning very well there will be a number of effects on the other since usually it goes around in a cycle.
Cardiovascular fitness is the ability of the cardiovascular system, made of the heart, lungs and blood vessels, to deliver oxygenated blood to the working muscles for them to be able to keep working by using this oxygen as a form of energy to fuel movement. Cardiovascular fitness also refers to one’s aerobic ability and for how long you can keep doing a certain activity. You can improve your cardiovascular fitness with various methods so today we’ll discuss its importance and how to train it.
As a society we’re always trying to see when we’re going to fit everything in the 24hrs of the day and this applies to training too – when am I going to go to the gym, when am I going to go for a run or to that class? If we then do manage to go we try and fit an hour’s session in 45mins because we’re so tight for time; question is, is this really beneficial? More often than not we neglect the fact that we need to rest in between sets of exercises while training and recovery in between sessions.
Our glute muscles, the 3 different muscles that make up our bottom, are probably one of the most important muscle groups that we have. Having strong glutes will not only allow for the production of power with our hips in full body exercises such as running, jumping, squatting etc but also reduce the chances of lower back pain from sitting down for a long time, run quicker and be able to lift heavier in the gym which will make you stronger.