Strength training in one of the most effective ways to burn fat Although you may think of bulging bodybuilders aka walking mountains of muscle when you think of strength training, strength training is one of the more effective ways to burn calories and reduce fat. Strength training can stimulate metabolism in two ways. First, building muscle itself increases your metabolic rate. Muscles require much more energy than fat mass, and thanks to this we burn more calories even when we are not doing anything, which is effective not only when our goal is to lose weight. Second, research shows that st ..read more

Lots of people stretch before training by trying to touch their toes and such, but this is completely wrong. I mentioned the detailed reasons why static stretching before training is nonsense in a separate article, and for today's needs, you should primarily know that stretching before training must be dynamic. This is the only way to effectively support performance, ensure a certain prevention of injury and also switch to a kind of training mode. It is the last point that is extremely important – it is naive to think that after sitting in an office chair all day, your body will suddenly swit ..read more

Many of you ask me about workouts, which one is the best, which one you should follow to get fit and look good. As you can imagine each workout is focused on different goals so its almost impossible to answer your questions on one go. I decided to share only those programmes I used myself and been very happy with during my fitness life. I am not a training programme creator, I never wrote any of them, I've just been lucky enough to my couches in a past and mainly I am thankful to my dad, who trained and coached me during my judo career and explained me the basic principles of any training. All ..read more

Deep squats well below the parallel of the thighs to the floor are generally considered by strength trainers to be an unmistakable sign of an athlete with good joint mobility and not suffering from injuries. However, if you simply cannot get into the mentioned position, how should you squat deeper? Focus on muscle fibers quality, motor control and strength. When even just the slightest bend in your knees will cause your joints to stiff you skip squats, right? However, skipping the exercise due to stiffness will make the problem worse and you will end up with even more limited mobility. You nee ..read more

Historically the origin of stretching can be discovered in yoga positions from 2-3 thousand years ago, in dance and ballet schools. The real evaluation and methodical elaboration did not occur until the mid-1970s. It has spread worldwide due to the popularity of running, cycling, aerobics and fitness ten years later, and today is one of the training rituals of many sports; unfortunately, often misinterpreted and misused - these are the footballers, tennis players, runners and fitness center exercisers, pulling their necks, arms and legs without preparation and in any way, believing that they ..read more

Massage is certainly a very well-known concept for everyone, and probably everyone has already undergone some massage in their life. Massage has become a popular phenomenon today. We can use massage services not only in fitness centers, but also in cosmetic and hairdressing studios or salons. There are also facilities that specialize only in certain types of massages. Thai and various types of Asian massages are most often performed here. So how to know the services offered? What exactly is a "real" massage? A little bit of history Historically, massage can be considered the oldest remedy. Th ..read more

Active regeneration can be a pleasant and beneficial diversification of our current regeneration. So it is definitely appropriate to include some form of it in our training plan. The purpose of active regeneration is to speed up recovery after some physical and mental exertion. Active regeneration uses a simpler exercise of lower intensity, which employs different muscles than those loaded during the previous activity. The regenerative effects of active regeneration are associated with the central nervous system and increased metabolism, which more quickly removes unwanted metabolic products t ..read more

Today's article will be about sports massage, which is a valuable means of regeneration, especially for athletes. We can ask ourselves why athletes have a special massage, how it differs from others and whether non-athletes can also enjoy it. An athlete can logically refer to a person who is engaged in sports. Normally, however, an athlete is understood as one who runs the sport at the top, or at least efficiently, and not just recreationally and occasionally. However, this designation is only terminological, it does not reduce the casual athlete in any way. Sport should bring us joy and we sh ..read more

The first visit to a physician, in any outpatient facility, should look practically the same, whether you visited your general practitioner or specialist (orthopedist, neurologist) and underwent a basic clinical examination or examination using one of the diagnostic imaging methods (everything from ultrasound examination after nuclear magnetic resonance), or you have decided to skip this part and go directly to the therapist's office with the problem. The main emphasis must be placed on a comprehensive assessment of the condition of your musculoskeletal system and on revealing the cause of the ..read more

Have you ever suffered from muscular pain? And did you underwent rehabilitation that did not benefit you? Then you may find out why in this article. Unfortunately, some methods of physiotherapy approach quackery rather than evidence-based medicine. It uses a wide range of devices, procedures or aids that have no proven or substantiated effect, to the detriment of what is really beneficial for patients. The purpose of this article is to point out one big mess. It is found that instead of comprehensive rehabilitation, which consists mainly of targeted exercise and active approach of the patient ..read more