Home     Free Lesson Schedule Blog About FAQ Staff Contact Us
November 18, 2014
Upper Body Training
Posted on Tuesday, November 18, 2014 in Health & Fitness

The upper body consists of the upper back, chest, trapezius, shoulders, triceps, and biceps. A strong upper body  is needed to perform every day activities such as reaching, lifting, pulling, and pushing. It also improves flexibility and increases range of motion. Low levels of upper body strength can lead to more injuries and a lesser quality of life.

The following are a list of exercises you can perform for each of the body parts.  They are listed from largest to smallest.

Upper back:  Pulldowns, barbell rows, dumbbell rows, cable rows, chin ups

Chest:  Bench press, dumbbell press, incline bar and dumbbell press, flys, push ups

Trapezius (“Traps”):  Barbell Shrugs, Dumbbell shrugs, Upright Rows, Cleans

Shoulders: Military press, standing barbell press, dumbbell press, front raise, side laterals

Triceps:  Dips, lying extensions, machine extensions, pushdowns, close grip bench press

Biceps:  Bar curls, dumbbell curls, cable curls, preacher curls

In creating a good upper body routine, start each bodypart with compound exercises and finish with more isolating movements.  A sample chest routine would be to do bench press first, dumbbell incline press second, and finish with dumbbell flys.

The upper body is a main target of interest for exercisers. It is important to remember to work out every aspect of your upper body, not just an isolated area for balance and symmetry throughout the upper body.  Remember also not to neglect your lower body or core training for complete physical development.

October 21, 2014
High Intensity Interval Training (HIIT)
Posted on Tuesday, October 21, 2014 in Health & Fitness

High-intensity interval training (HIIT) has recently become one of the most popular ways for exercisers to burn fat. HIIT increases metabolism and works both the aerobic (oxygen) and anaerobic (without oxygen) energy systems. HIIT can be just as effective as a regular workout except it takes less time. The #1 reason people say they do not exercise is because they do not have enough time in their day, but HIIT can take less than 10 minutes to perform. Another great aspect about HIIT is that no equipment is needed. Listed below are a couple of HIIT programs you can try.

Walk or jog for 30 seconds followed by 30 seconds of sprinting. Repeat 6 or 7 times with no rest periods in between. Gradually increase the rounds performed as the number you complete become progressively easier.

You could also use HIIT training with calisthenics.  Perform 10 repetitions of sit-ups, followed by 10 repetitions of push-ups, followed by 10 repetitions of jumping jacks. You can substitute other exercises such as squats or triceps dips as well, depending on which muscle groups you want to focus on.  In this case you could increase both the number of rounds and the repetitions per set to make the workouts more intense over time.

This workout format is not for beginners.  You should have at least an intermediate level of fitness before trying this type of training.  It is also imperative that you are warmed up prior to starting your session.  Five to ten minutes of walking on a treadmill should be sufficient in preparing the muscles for the intensive nature of this training.

For those who participate in martial arts classes or combat competition, this style of training is an excellent supplement to your activity.  It mirrors the intensity and duration of the training in mixed martial arts, Brazilian jiu-jitsu, kickboxing, and boxing.

© 2008 Titan Fitness   127 Sowers Street   State College, PA   16801   (814) 235-1015   info@titanfitness.com

Located 1 Block from Penn State University University Park Campus on Sowers St between Beaver Ave and College Ave - Go PSU!

Contact     About     Press