When the majority of American Health Products’ employees were working out in its Health & Fitness Center, management knew it was a sign of success. But what makes the company so successful is not merely that so many employees flocked to the center, causing a need to expand, but that when deciding how to grow the facility, it was to the members that the staff looked for direction. This proved to members, says fitness program manager Stephanie Crowley, that the center was striving to remain current in the industry and responsive to their needs and interests. Read more »

Q.I recently had muscle spasms in the rhomboid area near the right shoulder blade, due to an increase in my physical workout. Stretching and massaging seems to be the only treatment that helps. Can you recommend anything else? How long does it take to recover from an injury such as this?

– Simone

A.You’re doing the right thing for it: gentle stretching, continuing to work out the tension. Massage is an excellent intervention as well. But I’m not sure what you had was a spasm as much as a “pull.”

The big difference: Spasms tend to recur with some regularity, while a one-time pull will heal over a period of four to six weeks. You have to baby it — no vigorous exercises with the rhomboid, lat, trap or deltoid for a week or so.

Then gently and carefully reintroduce some moves.

Icing the area after your workouts will help. Use a bag of frozen veggies, which molds to your body, and cover with a thin towel for comfort.

All right, you’ve been working hard on your technique, getting your moves to work fluidly through the route, clearing your mind of distractions, having fun and knowing that if you slip and fall, your partner is belaying you on top rope. You’re having a good time, but you think you’re ready for the next step in your evolution to becoming the world’s most daring climber. Now you are ready to lead. Read more »

Miller’s suggestions for staircase strength training exercises will test your endurance and tone your muscles. Perform eight to twelve reps of each of the following exercises (or adjust based on your own fitness level) and always use the first step closest to the ground, unless otherwise noted.

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Hi, I am a 17-year-old female who is recovering from anorexia. Right now, I am about 10 to15 pounds underweight. Can you help me figure out how many calories I need to consume daily to increase my weight while exercising aerobically for an hour six times a week and weight training for a half-hour four times a week? Read more »

Exercise doesn’t have to cost an arm and a leg. The American Council on Exercise surveyed 3,000 fitness professionals nationwide to find the best and worst exercise products for under $12.

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Did you know that by doing some simple strength training exercises, you can prevent muscle and bone loss, as well as burn more calories since a pound of muscles burns 50 calories, even while you sleep. Strong muscles also help support your joints and prevent injuries during exercise.

Weight training improves your body composition. With more than half of American adults overweight (54%), we are in desperate need of methods to improve body composition. Weight training will increase the amount of lean mass a person has. This, combined with fat loss from cardiovascular training and good nutrition will improve your body composition (lowering your % fat). Read more »