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Naughty, Naughty

What causes muscle knots? It occurs when we have a particular muscle spasm or "tightening" and the end result is generally pain, discomfort and restricted movement.

How does this happen? How do we get so knotty? Not naughty, that was just to get your attention!


Instant Strength

Now you have another reason to launch a fitness program: Beginners can add strength quickly, say Brazilian researchers.


Two out of Three Ain't Bad

In an article published in the June 2010 issue of Strength and Conditioning Journal, a study researched the appropriate number of sets per exercise and its application.


The findings in the research were that 2-3 sets produced greater strength gains than just 1 set and very little benefit was observed with more than 3 sets.


Beginning participants should start with 1-2 sets to help prevent excessive soreness that can show up 24 to 48 hours after a workout.

Variety is the Spice

Whether performing daily tasks or athletic movements, life moves in multiple directions.


You move forward/backward/sideways rotating and bending.


Anatomically, these movements are divided into three planes: frontal plane, transverse plane and sagittal plane.


By applying the philosophy of training the body through multiple directions and multiple joints, you promote flexibility through joint movement; add variety to your workout and boost your metabolism with these multi-joint exercises.

Top 6 Things to Consider When Starting a Workout

Remember in Your Program

  1. Establish Flexibility and Mobility
  2. Dedicate time to strengthen your core
  3. Keep Form. Don’t sacrifice good form to move weight. Figure out how to overload your muscles safely by using proper mechanics.
  4. Be Consistent. Lapses in training cause consistent setbacks in progress.
  5. You are what you eat. Feed your body so that it is constantly healing and producing energy for you.
  6. Always consult a physician.

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