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The Importance of Sleep and Recovery

  Brandon Partin NASM - CPT, VCS The Importance of Sleep and Recovery Introduction When it comes to any specific goal, recovery plays an essential role and helps to lead you to reach your fitness goal whether it be for muscle gain or fat loss, sleep has a significant impact and influence on your fitness journey. How to create a better sleep routine? Stick to a consistent sleep schedule Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Create a relaxing bedtime routine Develop a set of relaxing activities that you do before bedtime to help signal to your body that it's time to wind down. This might include taking a warm bath, reading a book, or practicing meditation or deep breathing exercises. Create a sleep-conducive environment Make sure your bedroom is quiet, dark, and cool, and that your mattress and pillows are comfortable and supportive. Avoid us...
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Fundamentals of Resistance Training

  Fundamentals of Resistance Training Brandon Partin - NASM CPT, VC Introduction When it comes to resistance training having a systematic approach is essential to adapt to stress that is placed on the muscles, having a well designed, strategic, safe and effective approach. Adaptive benefits of Resistance Training Improving the cardiovascular efficiency and improved endocrine and cholesterol adaptations. It will also increase your bone density and metabolism. Resistance training programs are specifically designed to produce due to various changes in adaptations. Stabilization is the body's ability to provide dynamic joint support to maintain correct posture. Stabilization training can be a great benefit of resistance training to help stabilize your core and joints. Muscular endurance training is the ability to maintain force production. It is an essential part of any fitness program. Strength based resistance training and Power based resistance training. Strength focuses on prod...
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Flexibility and Stretching

Flexibility and Stretching Brandon Partin - NASM CPT, VCS Proper flexibility exercises help increase blood flow to muscles and prepare them for physical activity. This reduces the risk of injury by improving the elasticity of muscles and tendons, making them less susceptible to strains and tears. Flexibility workouts enhance the range of motion in your joints, allowing you to perform exercises with better form and efficiency. This can lead to improved performance in various activities, whether it's weightlifting, running, or sports. Stretching and mobility exercises wake up dormant muscles and activate them for the upcoming workout.  Activating these muscles can improve muscle coordination and balance, optimizing your overall performance. As you stretch and warm up, blood flow to your muscles increases, delivering more oxygen and nutrients. This not only aids in performance but also helps with muscle recovery post-workout. Flexibility workouts can serve as a mental preparation for ...
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