News and Research

Mode, Frequency, Duration, Intensity

Mode, Frequency, Duration, Intensity

Have a goal, but not sure what to do with it? This article provides the chart above that lists fitness goals along with how many days per week, how much time per day, how hard each workout, and what equipment that can be used for each. This information is very important to know when setting goals for yourself. If you are not informed on the proper way to become fit, it will make your goals that much harder to achieve. Make a workout plan and get started today!


Don’t Have A Gym? You Don’t Need One

ACE FITNESS | Top 25 At-Home Exercises

Don’t have the time to drive to the gym? That’s okay, this article provides at home exercises that are perfect for those of us with busy lives. Choose the workouts that best suit  your fitness goals and get at it! Body weight exercises will strengthen those muscles just as much as those with weights added. Some really great exercises I recommend is definitely push-ups, squat jumps, and the front plank. These three incorporate a full body workout. This article also provides the target body part that exercise will focus on, the level of the exercise, and a step-by-step instruction on how to perform it correctly. Get off the couch and perform some at-home exercises!

Strengthen Your Core Today

The Benefits of Functional Core Training |

Tired of the way your stomach looks? Start improving your core today! This article provides information on what muscles are actually included in your core besides the abdominal muscles. By strengthening your core muscles you can also reduce back pain, enhance performance, and even improve your posture. There are many exercises you can do to work out your core and most of them don’t require any weights! These exercises include planks, push-ups, walking lunges, single leg squats, and more. Although these exercises do not require weight, it is always helpful to add weight if the exercise becomes to simple with just your own body weight. So get off the couch and work on that six pack!

Get Out & Get Moving



Not sure of how much physical activity you need per week? According to WHO the recommended amount is 150 minutes of moderate-intensity aerobic exercise per week. This includes things like: swimming, cycling, playing sports, walking, etc. WHO also recommends completing workouts in short 10 minute bouts spread out through out the week (30 minutes of moderate-intensity activity 5 times per week). By achieving the recommended amount each week, physical activity is known to decrease risks for high blood pressure, type 2 diabetes, metabolic syndrome, and more. Start moving today and the results will be endless!