Barbell Bicep Curl: This classic exercise primarily targets the biceps. Stand with a barbell in your hands, palms facing forward, and curl the barbell up towards your chest while keeping your elbows stationary. Dumbbell Hammer Curl: This variation of the bicep curl targets both the biceps and forearms. Hold dumbbells at your sides with palms […]
Barbell Shoulder Press: This compound exercise primarily targets the anterior deltoids but also engages the medial deltoids and triceps. It can be done seated or standing. Dumbbell Lateral Raise: This isolation exercise targets the medial deltoids and helps create width in the shoulders. Hold a dumbbell in each hand and raise them to your sides […]
Cardiovascular exercise: Engaging in regular cardiovascular exercises such as running, swimming, or cycling can improve your stamina and endurance. Aim for at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous-intensity activity. Strength training: Building overall strength can enhance your physical performance during sex. Focus on exercises that target major […]
Nutrition: Calorie Surplus: Consume slightly more calories than your body needs to support muscle growth. Aim for a surplus of 250-500 calories per day. Protein Intake: Consume sufficient protein to support muscle repair and growth. Aim for 0.7-1 gram of protein per pound of body weight. Balanced Macros: Include a good balance of carbohydrates, proteins, […]
Progressive Overload: Focus on gradually increasing the demands placed on your muscles over time. This can be achieved by increasing the weight, repetitions, or intensity of your workouts. The principle of progressive overload ensures that your muscles are constantly challenged, promoting muscle growth. Resistance Training: Incorporate strength training exercises into your routine. Focus on compound […]
Runners need to eat the right balance of foods to build endurance and repair muscles. If you are prepping for a long-distance run, consider incorporating the following foods into your diet: 1. Carbohydrates. “Carbohydrates are a preferred source of fuel for runners,” says Lena Beal, M.S., RD, LD, a therapeutic dietitian Piedmont’s Fuqua Heart Center. “Most endurance […]
Whether you are hitting the road for the holidays, traveling for work or pressed for time, it’s possible to build muscle with at-home workouts. Inbar Naor-Maxwell, M.S., ACSM EP-C, EIM2, an exercise physiologist at Piedmont, shares her tips for a safe, effective home workout. “Exercising at home is really good for people who don’t have a lot of […]
If you want to spice up your exercise routine, group fitness classes are a great way to learn new moves and stay motivated to meet your goals. Look for classes at a nearby gym, recreational center or boutique fitness studio. Do your research before you go: make sure your class is led by a trainer […]
There are many benefits to fitting in a workout the day of a big holiday meal—and they have nothing to do with burning calories or “earning” your food. “I think individuals should enjoy their holiday meals without the stress of exercising to ‘earn the calories,’” says Asher Ezzard, EP, a Piedmont exercise physiologist. “Humans are made […]
