Commonwealth Sports Club | Blog | Commonwealth Sports Club

Interval Training on a Stationary Bike

July 1, 2015

| Categories: fitness

Cycling is a wonderful endurance workout that keeps your heart healthy, your weight maintained and your muscles tone. Cycling can also get a little repetitive, since there is not a lot of variety to the exercise- you sit on the saddle and pedal your legs. If your find you are feeling a little bored with your cycling workouts or keep making excuses not to exercise, try an interval training workout to boost your enthusiasm. You can use this training program on stationary bike and approach it very scientifically or emotionally. (more…)

Fit after 50 – Extending the Boundaries

June 30, 2015

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| Categories: fitness, Health and Fitness, Motivation

For those of you who have been working out for years, especially if under the watchful guidance of a certified fitness coach or trainer, good for you! Keep up the good work – with perhaps some modifications. (more…)

Stability and Mobility Exercises: Two Sides of the Same Coin

June 23, 2015

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| Categories: Exercise, Health and Fitness, strength training

In any given motion of the body, muscles are doing one of two jobs. Either the muscle is performing the requested movement, or it is keeping that part of the body steady, so another muscle, or group of muscles, can do what needs to be done. (more…)

Muscle Pain and You: 5 Tactics to Tame Your Soreness

June 19, 2015

| 1 Comment

| Categories: Health and Fitness, strength training, Workout Tips

Nothing takes the joy out of a hard exercise session quite like the agony of muscle pain long after you’re done. Even If you’re doing everything right, you’re still going to have to face the demons eventually: after all, the whole point of exercise is damaging your body just enough to motivate it to come back stronger. That doesn’t mean you have to let muscle pain run rampant, however, as we’ll show with these five simple tricks for taking the edge off of your post-workout agonies. (more…)

Dig Deep: Finding Workout Motivation

June 16, 2015

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| Categories: Motivation, Training, Workout Tips

Extra weight isn't going to just fall off while you’re sitting in front of the television, and your pecks aren't going to get any firmer unless you put in the work. No matter how bad you want to get fit, lacing up those sneakers and hitting the gym isn’t always as easy as it seems. While it can certainly be challenging, finding workout motivation is important if you want to see your fitness goals come to life. (more…)

Want to prevent bone loss? Get moving!

June 12, 2015

| 1 Comment

| Categories: Exercise, Health and Fitness, strength training

Osteoporosis, or bone loss, is one of the biggest fears most women have about growing older, and for good reason: statistics from the International Osteoporosis Foundation show that one out of every three women over 50 worldwide will sustain a bone-loss related fracture in her lifetime. Many of these fractures eventually result in deaths from complications. Osteoporosis is believed to affect over 75 million people in the USA, Europe and Japan. (more…)

3 Calf Exercises to Help Them Grow

June 10, 2015

| 1 Comment

| Categories: Exercise, strength training, Weight Training

It is easy to remember to perform large movements such as squats, deadlifts and lunges, but sometimes, it is easy to forget the little guys. For overall leg strength and tone and to add symmetry to your legs, include exercises that target the gastrocnemius and the soleus- the two muscles that make up your calves. (more…)

3 Arm Curls That Benefit the Biceps

May 29, 2015

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| Categories: Exercise, Health and Fitness, Training

Increase the size and strength of the front of your upper arms, by varying your hand position during your workouts. The Biceps Brachii is a two-headed muscle that is located on the front of your upper arm. The Biceps are strengthened when you perform elbow flexion. Elbow flexion is most commonly known as arm curls or biceps curls. When you flex your elbow, your bring your hand toward your shoulder, which is a single-joint movement. Since the only way your Biceps contract is when you flex your elbow, your exercise selections are limited. Instead, you add variety by changing the hand

7 Amazing Fitness Clothes for Superior Performance

May 25, 2015

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| Categories: Exercise, fitness, Health and Fitness

Are you still working out in baggy tees and oversized shorts? Performance clothes can keep you motivated and help you move better though every workout. Try these 7 amazing fitness clothes for superior performance. (more…)