MIGHTY SPORTS
Michael Howard

5 great stretches for your back, shoulders, hips, and core

You may recall a middle school P.E. instructor preaching the benefits of stretching while you and your tween buddies were busy giggling at his nuthuggers, but now that your days of spry flexibility have ground to halt, it's not so funny anymore, is it? Guys with kids need to take stretching seriously.

Nobody takes stretching more seriously than Chris Frankel, the head of training and education for home fitness system TRX. A speed, strength, and agility coach for 30 years and a soon-to-be Doctor of Exercise Physiology, Frankel has been reversing musculoskeletal stress on his body ever since he became a father 12 years ago at the age of 42. "At the end of the day, being able to be an engaged father means you're able to move comfortably without pain," he says.

The list of benefits from stretching include improved posture, mood, circulation, testosterone levels (so, your sex drive), cortisol levels (your ability to manage stress), and bowel movements. Any of that sound good to you? Good, now read on …

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MIGHTY SPORTS
Julia Savacool

Here are 7 steps to six-pack abs

Let's be real: Six-pack abs are a pretty dumb fitness goal. First and foremost, having a stomach that has ridges is not a barometer of health. In fact, in many ways it is quite the opposite. To have six-pack abs you need to have somewhere around the order of 6% body fat. Sounds good, right? Not exactly. Extremely low body fat (that's below 5%) can put a strain on the system, causing testosterone to drop, the immune system to struggle, brain fog, splotchy skin… the list goes on. In other words, this is a vanity goal.

So you still want to give one a go? We get it, that six-pack is aesthetically pleasing and make anyone look damn good in a swimsuit. But be prepared to work for it. There is a very high bar you'll need to hit repeatedly for workout dedication and dietary discipline.

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MIGHTY SPORTS
Mike Richman

Competing in pain, Navy veteran captures medals in Golden Age Games

Navy Veteran Angela Walker is competing in the National Veterans Golden Age Games for the third time. She's in five activities in the ongoing VA sports event in Anchorage, Alaska.

At the same time, Walker admits that participating in the Golden Age Games isn't easy. She's been in a wheelchair for six years and has chronic pain throughout her body. Even a sport like archery, where one has to pull the bow and hold the arrow, triggers pain from her naval down, she says.

Yet, she perseveres, knowing there's a therapeutic component to the games. One of the best things about the games is that "you learn how to turn off the pain a little bit and dial it down while you're competing," as she put it.

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MIGHTY SPORTS
Mike Richman

Veterans Golden Age Games torch delivered 'Mission Impossible' style

Staff Sergeant Tom McArthur of the Alaska Air National Guard practices it regularly: rappelling by rope from a helicopter. Whether it's to rescue people who are lost in the woods, who are stranded because of a snowmobile accident, or who have been attacked by animals, making that descent is a standard part of his job.

So after descending from a height of 70 feet on June 5, 2019, with the torch for the 2019 National Veterans Golden Age Games in Anchorage, Alaska, he sounded nonchalant about it.

"We're pretty consistent about this," McArthur says. "It's one of the things we train for. Throughout the year, we do it a number of times."

McCarthur's breathtaking feat was the opening stage of a ceremonial passing of the torch, the theme of which was "Mission Impossible."

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MIGHTY SPORTS
Michael Richman

This bilateral amputee is a force to be reckoned with

Dave Nichols has been a bilateral amputee for nearly half a century. He's fluid in his walk, with full range of motion in his knees, although his legs were blown off below the knee in a landmine explosion during his tour in Vietnam in 1970.

At the same time, the Army veteran feels it is unfair for him to tell other amputees how to live their lives, especially if he doesn't fully understand their physical and emotional challenges. But if he did give advice to a fellow disabled vet, he would say there are many adaptive programs they can take advantage of to stay active.

"After years of being like this, I look at my disability more like a job," Nichols says. "I take the emotional aspect out of it. You want to do the best job you can. It's a job with no vacation. It's about being innovative. It's about adapting to equipment or keeping yourself in shape, making sure you work out.

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MIGHTY SPORTS
Julia Savacool

Hit your target heart rate with these 6 hardcore exercises

Going for a jog. Shooting hoops. Running stairs. Pumping iron. These forms of exercise have one thing in common: They all do a great job of raising your heart rate. That's a critical component to any worthwhile workout because an elevated heart rate does several things for you: First, it helps you lose weight. The higher your heart rate, the more energy your body will expend, and the more pounds you'll shed. Secondly, it helps you burn fat. Getting your heart rate up to just 50 percent of its maximum means that roughly 85 percent of the calories you burn will come from fat. So even if you're just walking fast or bike-commuting to the office, you're still getting fit.

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MIGHTY SPORTS
Julia Savacool

7 barbell moves you need to get strong

You've seen those dedicated men at the gym, twisting and manipulating that long tube of steel like cheerleaders with their batons. They can perform countless moves with endless permutations and seem to be practicing at all hours. There's not a dad bod among them. Likely, this is not you. And that's totally fine, because in reality, despite the variations and combinations of moves one can do with a barbell, there are really just 7 that you need to know for the kind of functional strength you need. You might not walk away with big arms or six-pack abs, but you will be fit and spry — which is all you really need.

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MIGHTY SPORTS
Gina Harkins

Navy ditches sit-ups and adds rowing for new PT test

Sailors who have long pushed for Navy leaders to come up with a better way to measure abdominal strength will finally get their way.

Sit-ups will be axed from the Navy's physical readiness test starting in 2020, the service's top officer announced on May 29, 2019. Sailors can expect planks and rowing tests to replace the event on the annual assessment.

"We're going to eliminate the sit-ups," Chief of Naval Operations Adm. John Richardson said in a video message announcing the changes. "Those have been shown to do more harm than good. They're not a really good test of your core strength."

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MIGHTY SPORTS
Julia Savacool

7 fat-burning workouts that aren’t boring

For some guys, the structure and routine of hitting the gym is exactly what they need to keep their fitness on track. For others, it's a slog. The space is dark, the treadmills relentless, and the music mind-numbing. You'd rather be outside, shooting hoops with your boys. Which, actually, you should be, since a pick-up game of basketball burns more calories and builds more muscles than any 30-minute session on the elliptical ever could.

If sports excite you more than spin class, and the idea of scoring points matters more than how much you can bench press, consider these activities that emphasize team spirit and gamesmanship while getting you, incidentally, super fit.

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