Workout

Universities with Best Gyms In the U.S

Published

4 years ago

October 3, 2021

Paul

Fitness is a phenomenon that not even college students can resist. Apart from keeping form, working out increases the level of understanding among students. It is for this reason that most institutions of higher learning have invested heavily in recreational resources. It is also important to note that some colleges offer diplomas and degrees in sporting activities. However, finding a college with the best resources for your fitness may prove to be complicated. This article will look at some universities with the best gyms in the United States. Note that this list has not put the facilities in any particular order.

Ohio State University

The university in Ohio state has a vast recreational center that’s one of the best in the country. Most importantly, the facility offers weight training programs with experienced trainers. Students can train in groups or solo, whichever works best for them.

The institution’s climbing center is one of the most famous in all the states. That is not to mention outdoor recreation, which includes yoga and stand-up paddleboard. Finally, the Ohio State University gymnasium has state-of-the-art equipment to help you take your bodybuilding to another level.

University of Missouri

This institution boasts of having the best gym facilities in the whole of America. After scrutiny, we have established that this institution is one of a kind regarding recreational facilities. The University of Missouri is home to numerous lifehack places where you can exercise.

The institution did a facelift on its recreational facilities in 2005, rumored to have cost $50 million. Most importantly, the gyms are open for a minimum of 16 hours. The facility's Olympic-size swimming pool has hosted 52 Olympic medalists as of today. The University of Missouri ranks top among universities with the best recreational center in the United States and globally.

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Colorado State University

Popular for its Rec Cams, this university allows students to monitor the activities in the gym from any part of the institution. The cameras also show which stations and equipment are not in use at any given time. Colorado State University has invested heavily in physical maintenance equipment such as treadmills, barbells, and more.

Students are also offered a myriad of choices of various training activities. The student recreation center in the institution also offers several outdoor activities, such as sand volleyball courts. Colorado State University should be among your top choices if fitness is your priority.

University of Arizona

University Primetime places the University of Arizona at the top of higher institutions with the most impressive recreation centers. The university has been expanding its recreation facilities, the most recent being an addition of 51,000 square feet of space in the fall of 2009.

The most notable gym equipment includes high-quality cardio machines, lifting equipment, cycle studios, and courts. Most importantly, the facility offers solo and group training in a wide range of physical exercises. The gym is open for at least 12 hours, so you can go there at your most convenient hour.

University of Texas – Austin

The southern university boasts multifaceted recreation centers that are every fitness enthusiast's dream. With three outdoor gyms and several other field facilities, the University of Texas recreation center is among the best in the Americas. For bodybuilders, this is the ultimate place to be, thanks to quality training programs and equipment.

Most importantly, the University of Texas gyms offer personalized regimens to help lifters concentrate on their gray areas. If you’re an aspiring bodybuilder who is about to join college and looking for a healthy training environment, consider this facility among the best.

Auburn University

Auburn University has consistently appeared at the top of the list regarding gym facilities. Most importantly, this institution has a culture of promoting physical activity as an integral part of learning. As such, it has equipped its gyms with state-of-the-art equipment to help students in training.

The facility's most notable programs include the 'Healthy Weight Challenge," which guides students on weight management. Additionally, Auburn has outdoor facilities such as swimming pools that provide students with as many sporting options as possible. This facility boasts of having professional trainers who guide students in various sports. Finally, Auburn has 250-ft climbing walls catering to all climbers.

UMass – Amherst

The University of Massachusetts in Amherst is a force to reckon with in fitness matters. It is one of the few higher learning institutions that give students an all-around preparation for what life has in store. Most importantly., the institution encourages students to incorporate fitness and wellness into their daily lives. It has one of the most competitive recreational centers you can find globally. Notably, the institution’s gyms are equipped with modern lifting equipment for every physical exercise.

Additionally, students who would like to be trained are assisted by experienced trainers in the facility. UMass also has several jogging tracks, one being the 6-mile North Pleasant-Pine's Peak-East Pleasant track. The institution offers free nutrition sessions to interested students, not to mention meditation corners open to all students at any time.

University of Maine

MSN places the University of Maine first in its ranking of universities with the best recreational centers. The $25 million New Balance Student Recreation Center building has one of the best college gyms globally. The gym is equipped with modern, high-quality equipment every bodybuilder dreams of. The University of Maine also has many outdoor recreation facilities, such as jogging tracks and an ice-skating rink.

California State University – Long Beach

This university's recreation and wellness center is one of a kind. The facility is open to both students and staff members. Notably, the gyms within the facility have the best equipment you can find on the planet. California State University has a pool of professional trainers who assist students and staff members in various training activities.

The institution also praises its excellent outdoor recreation facilities, such as sand volleyball and huge swimming pools. Students in the university have access to a vast beach where they can go for sailing adventures.

University of Pennsylvania

Universities along the east coast continue to do well in academics and other sectors, such as recreation. The University of Pennsylvania is home to many playgrounds and gyms with the best available resources.

Apart from its famous Olympic-size swimming pool, the facility also has sophisticated physical training equipment such as cardio machines and unique treadmills. Most importantly, the facility boasts an extraordinary golf simulator and massage studio unmatched by any other institution.

The University of California at Los Angeles (UCLA)

UCLA is famous for producing some of the best sporting talents in the country. This has been made possible by the Recreation Department in the institution, which is equipped with quality, diversified equipment.

Most importantly, UCLA has incorporated a daily fitness schedule in most of its activities to promote health and well-being in its community.

University of North Dakota

Have you heard of 'Cosmic Climbing' before? The University of North Dakota is the undisputed home of rock climbing, among much other fitness and activity-based events. Apart from beneficial workout programs and modern lifting equipment, the university also offers healthy cooking services in the culinary section. That means bodybuilders can monitor their diet and even have their meals prepared by professional nutritionists.

Most importantly, the university offers unique fitness classes for students and members of staff at a time of their convenience. Its most popular sessions include cardio boxing and Bootcamp, which are open to any university community member.

The University of Alabama – Birmingham

Last but not least is the University of Alabama at Birmingham. The recreation center on this campus focuses on bodybuilding and general fitness. Students are offered beneficial training programs and fitness classes in various fitness areas. For instance, some fitness classes take students through yoga exercises, Zumba, and Pilates.

Most importantly, the institution has developed several team-building activities to challenge students who wish to push their fitness limits. The fact the institution organizes internal contests in various fitness activities makes it the best for bodybuilders looking forward to participating in IFBB competitions. Finally, fitness rooms at the University of Alabama give students a breathtaking panoramic view of the campus.

Conclusion

Campus gyms are quite instrumental in helping students who want to pursue careers in fitness and bodybuilding. The best thing about these gyms is that most of them are free, so you don’t have to pay membership fees. Being a student or staff member in the institution is enough to give you access to all the resources in the recreation center. Most importantly, college gyms create a perfect environment for people to train in groups and motivate/inspire each other. These are only some of the many well-equipped gyms found in various Universities across the states. We hope you find one that best suits you. Also, scroll through our blogs for inspiring articles and training programs.

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Bodybuilding

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

6 months ago

November 28, 2024

Sane

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.

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

Published

9 months ago

August 29, 2024

Zizou

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:

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.

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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