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We know the manipulation of how often (frequency), how hard (intensity), how long (time or duration) and what you want to accomplish (type) is the key to bringing about improvements in fitness. This is referred to as the FITT Principle and there are specific formulas based on your individual trainin...

Flexibility training is among the most important types of fitness training because it provides a foundation for all your other exercise types. These stretching exercises reduce your risk of injury, improve your flexibility and range of motion, and serve as a solid warm-up for more vigorous exercise....

Use the seated row machine. Keep your back straight and your chest up, against the pad. Grasp one handle in each hand and pull back, bringing your elbows behind you. Squeeze your shoulder blades together, hold for three counts and exhale. Slowly return to starting position and repeat. Next, perform ...