Workout
CrossFit Workout – 8 Things to Know Before Your First
What is CrossFit?
CrossFit is a comprehensive activity whereby various movements from different sports are used to help you achieve the best possible fitness results. Weightlifting, powerlifting, rowing, and gymnastics are just a few of the sports activities which have made their way into CrossFit. The idea behind it is to maximize the amount of work the individual can manage to perform within a set time. This helps one to move better as well as boost fitness levels. CrossFit Workout is thus all about carrying out a series of movements and activities at high-intensity levels.
What happens during a CrossFit class?
If you never attended a CrossFit class, you may be interested to learn what happens. Typically a CrossFit class is divided in three parts: the warming up, the skill or strength component, and the workout for that day.
The warmup is tailored to suit the subsequent skill or strength component. Skilled workouts are generally designed to improve one’s ability to carry out certain exercises such as the jumprope double-under. Strength workouts, on the other hand, are aimed toward strength goals. So, just as their name implies, they are intended to increase one’s strength.
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The workout of the day, or WOD in short, includes a specific set of exercises. These need to be carried out in a specific amount of time. In most cases, these are devised to be total body workouts that take between 8 and 16 minutes. More intense ones last around 3 minutes only.
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Now that you are a bit more knowledgeable about CrossFit, we would like to list the most important things to bear in mind before you give it a go. This will help you to be more well-prepared and thus manage to achieve better results.
The top 8 things to keep in mind before your first CrossFit workout.
1. Do not be too competitive – start slowly and increase gradually
When you start out you may be excited to do well and manage to achieve great results. However, you cannot expect to be awesome right from the very beginning. It takes time to achieve good results, and you must start slowly and avoid being too competitive as you check out what others who are more experienced than you are managing to do. So, make it a point to be realistic and start with beginner-friendly workouts. These may seem too simple, but it is best to start slowly and add new exercises at higher intensity levels as you get used to it. Being able to manage your expectations is a key part of success.
2. Safety Considerations
Every type of exercise comes with some level of risk, and CrossFit is no exception. However, generally speaking, as long as you are careful in choosing what exercises to do about your experience level, you should not worry. CrossFit is in fact, considered to be a fairly safe type of training.
According to research, CrossFit participants who trained less than three times per week were likelier to suffer from some injury. This is because the more consistent one is, the better one will get at it, and the chances of injuries will diminish considerably. The more you exercise, the more you will become familiar with the movements required for the exercises.
On the same note, it is worth mentioning that having a hands-on coach to help you through the CrossFit movements is a big plus. It will also reduce the chances of injuries substantially. This is because coaches will be aware of the movement quality and safety.
What one needs to be careful of is Rhabdomyolysis. This is a condition that is often linked to CrossFit. One could end up suffering from this condition if one overdoes it and pushes too hard. There could be a risk of muscle tissue breakdown and the possibility of the release of waste into the bloodstream. Such waste is kidney-damaging and thus quite serious.
3. Ideal for everyone
One of the best things about CrossFit is that it can be tailored according to one’s experience level. Even an elderly person, for example, could do some CrossFit exercises as long as the load and intensity is suitable for them.
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In reality, the workout can be customized and scalable according to the person’s skill level or condition. Once one gets more muscular and more experienced at it, changes can be introduced accordingly in a gradual manner.
4. CrossFit Classes
CrossFit classes are generally structured to be chosen according to the individual’s experience level. Generally, there are introduction classes ideal for beginners and those who never tried out CrossFit. Basic bodyweight movement workouts and an overview of beginner-level workouts will make up such sessions.
Then there will be more intensive workouts whereby the foundational movements of CrossFit will be tackled. Regular classes generally last around three-quarters of an hour to an hour. A warm-up will generally consist of exercises such as lunges, squats, jumps and jumping jacks. Then there will be the skill or strength focus, followed by the workout for the day. The class will finish up with cooling down and stretching out.
5. Choosing a reputable CrossFit gym
Now that you have a clearer idea of what CrossFit classes entail, it is important to say something about finding a CrossFit gym that will offer you the best service. Avoid the temptation of simply picking the gym that is located closer to you or the one which is offering the cheapest prices. There are several things you should consider carefully before choosing a gym as at the end of the day this will have a considerable impact on how CrossFit will work out for you. You want to get the best possible experience in terms of quality and reliability, as well as in terms of safety.
For starters, you need to ensure that you will find competent, helpful, and experienced coaches at your chosen gym. Try to find some information about the coaches, such as their certifications and how many years they have been teaching CrossFit. You do not want to end up with a coach who does not have much experience in CrossFit or is not even certified. You need to be careful as the demand for CrossFit is quite high and this led to many gyms offering CrossFit classes, often with coaches who are not that experienced.
Most CrossFit gyms will offer the first lesson for free. Try to attend such a session at a couple of gyms to get an actual idea of what they can offer. This will help you to compare and contrast different gyms and their coaches.
Importatnt Factor for Crossfit Workout
Another important factor with choosing a CrossFit gym is the community feeling it offers. You need to place importance on choosing a gym that complements your needs. You should feel comfortable with how they do things and that everything fits your personality and personal situation. Communal camaraderie plays a significant part on the CrossFit Workout experience. A supportive community can go a long way in making you feel better about it all.
Lastly, you must ensure that the gym you choose has the equipment required for certain exercises. Kettlebells, bumper plates, full squat racks, are just a few of the items you will be needing.
6. Clothes
Whenever you engage in an exercise routine, you may focus too much on the exercise itself. However, an important part of success is the need to wear suitable clothes.
While it is important that you are comfortable, clothes also have an impact on your safety too. Women prefer tank tops and crop tops. Some of the best options include the Mippo, and the icyzone workout tank tops.
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Shorts that are not too tight are generally preferred for CrossFit, particularly by men. Hyperflex shorts are ideal for cross-training, as well as for lifting and gym workouts. Anthem Athletics, Brokig, and Silkworld are good brands for shorts. Workout leggings are coupled up with padded sports bras help to offer good comfort to younger women during a CrossFit workout. Drakon, icy zone and Reebok offer various good options
Be careful about the materials these clothes are made from. A lightweight material is important. You want a relaxed feeling while exercising.
7. CrossFit Equipment and Supplies
Certain exercises will require you to use specific equipment. Battle ropes, resistance bands, gymnastic rings, and kettlebells are essential. However, besides such equipment, you will also need to be careful on certain requirements. Such as a mat with a tailbone protector, knee support braces, hand grips, and back supports, which are sometimes ignored. In truth, these are extremely important to help you carry out certain CrossFit exercises properly and safely.
The gym where you will be exercising should offer good quality equipment and the coach should help explain how to use the equipment during the particular exercises to ensure you are doing this safely and correctly.
Some of the best brands offering high-quality CrossFit equipment and supplies include Fitbit, Champion, Nike, Under Armour and Amazon.
8. Supplements
Supplements that boost your power and recovery are considered essential, especially if you are working out very seriously and have certain goals in mind. There are a whole range of supplements that you can choose from. It is critical to choose wisely, as not all supplements can be trusted or deliver the results or effects they claim to offer.
A quick overview of different supplements and checking out reviews posted by those who tried them out will set you off on the right track to choosing well. You cannot trust an advert blindly as at the end of the day; any product manufacturer will claim that his product is the best on the market.
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Regarding supplements, you will need to consider their ingredients, as all-natural is always the best option. Some supplements focus more on pre-workout endurance, while others focus more on energy stimulation and recovery. Check out any side effects that might have been mentioned by users, and do carry out some research to verify the reputability of the particular brand.
Omega 3 fish oil supplements are often recommended. Prospera supplements are also very much acclaimed, as they help with muscle recovery and joint mobility. The format of the supplements may also affect your choice. Some prefer to stick to capsules, while others find it better to buy chewable supplements. Other alternative formats are also available.
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Conclusion
It is surely an enticing option if you have never tried out CrossFit. You may be a beginner in fitness and workouts, and in that case, CrossFit is a great way to start. On the other hand, you already engage in certain workout exercises but never gave CrossFit a go. Make sure to try it out, as it can offer an exciting fitness experience and several benefits.
CrossFit is a very versatile sport that introduced many people to weightlifting. It is encouraged several others to build mental toughness as well as find an excellent outlet for competition in sports. CrossFit can also help you build a great physique, which anyone would love to have. It also helps to build improved muscular endurance.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
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Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
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Beginners
14 Morning Run Safety Tips for Bodybuilding and Fitness
Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:
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1. Plan Your Morning Run Route
Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.
2. Wear Reflective Gear
Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.
3. Inform Someone Before a Morning Run
Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.
4. Carry Identification During Morning Run
Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.
5. Stay Alert
Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.
6. Run Against Traffic
When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.
7. Vary Your Routine
Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.
8. Carry a Personal Safety Device
Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.
9. Stay Hydrated
Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.
10. Warm Up Properly for Morning Run
Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.
11. Dress Appropriately
Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.
12. Check the Weather
Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.
13. Trust Your Instincts
If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.
14. Post-Run Routine
After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.
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Analysing Your Morning Run Route
Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:
Secluded or Remote Areas
Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.
Check High-Crime Areas Before Morning Run
Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.
Avoid Unlit Roads During Morning Run
Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.
Busy Highways or Interstates
Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.
Construction Zones
Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.
Blind Curves and Hills
Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.
Areas with Poor Drainage Aren't Safe for Morning Run
Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.
Unfamiliar Trails
Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.
Overall
By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.
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Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
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Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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