Gold's Gym: Annandale

Gold's Gym: Annandale Today Gold’s Gym is the most recognized name in fitness serving more than 3 million members in 38 states and 22 countries around the world.

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How to Do a Hipless CrunchThe stomach crunch and its numerous variations have long bee staples of fitness enthusiasts lo...

How to Do a Hipless Crunch

The stomach crunch and its numerous variations have long bee staples of fitness enthusiasts looking for core strengthening. The key to an effective crunch is using proper form so that the top-lying abdominal muscle -- the rectus abdominis -- is correctly worked. Often, the hip flexors, a muscle group located on the top of the thighs, take over during a crunch, which removes the emphasis from the abs. This can result in less muscle tone in the abdominals and overworked hip flexors, which then become tight. Neutralizing the hips by raising your legs in the air during the crunch helps to maximize the abdominal benefits.

Step 1
Warm up your entire body with 10 minutes of jogging, jumping rope, cycling or other cardiovascular activity before performing any abdominal exercises. Follow the cardio with one 10-repetition set each of body-weight squats and lunges, which will help to activate your core and legs.

Step 2
Lie on your back on an exercise mat. Pull your abdominal muscles in toward your spine to flatten your lower back. Press the shoulder blades down and away from your ears to straighten your upper back.

Step 3
Raise your legs toward the ceiling, keeping them together, until your legs are perpendicular to the floor. Bend your knees to 90 degrees if tight hamstrings prevent you from holding your legs straight. Align your feet with your hips, allowing the feet to move in front of or behind your hips can activate the hip flexors.

Step 4
Raise your arms toward the ceiling so that they are also perpendicular to the floor. Lift your head and shoulders off of the floor as you reach for your toes with your fingers.

Step 5
Hold the contraction for one count at the top of the exercise and then release, lowering your head and shoulders back to starting position.

Underwater Treadmill Vs. Normal WalkingUnderwater treadmills have gained a lot of popularity in recent years. Some elite...

Underwater Treadmill Vs. Normal Walking

Underwater treadmills have gained a lot of popularity in recent years. Some elite athlete use underwater treadmills to reach the peak of their sport, while others use underwater treadmills to ease joint pain. There are even underwater treadmills designed to aid in the rehabilitation of dogs and cats. Although there are similarities, underwater walking is very different from regular walking, especially when it comes to shock absorption, muscle activity and energy expenditure.

Every time you step, shock is transferred from the ground, through your feet, and up your legs. According to, repetitive stress on certain joints can cause orthopedic injuries like osteoarthritis. Osteoarthritis can cause pain and swelling in your joints, making walking on hard surfaces very painful. The "International Journal of Aquatic Research and Education" published a 2010 study that showed that underwater treadmill walking significantly reduced pain in patients with osteoarthritis. Researchers believed that the reduction in pain was due to less shock in the patients joints due to the buoyancy of the water.

Muscle Activity
Muscle activity is much higher while walking on an underwater treadmill. Due to higher density, you have to work much harder to move through the water than air. Michael Johnson, 13-time Olympic and World Championship gold medalist, trains up-and-coming sprinters with underwater treadmills. Johnson enjoys underwater treadmills because they can give an intense workout due to extremely high muscle activity, while being easy on the athlete's body. A 2005 study published in the journal "Gait and Posture" showed a very specific underwater walking method for strengthening supportive muscle. They found that walking backwards on an underwater treadmill significantly increase activity of the paraspinal muscles -- lower back stabilizers -- and the vastus medialis -- a major knee stabilizer -- compared to regular walking.

Energy Expenditure
The "American Journal of Sports Medicine" conducted a study that showed that walking on a treadmill on waist-deep water can double your oxygen consumption compared to walking on a regular surface. Increased oxygen consumption causes your body work very hard and utilize energy stores. This means you will burn far more calories walking on an underwater treadmill than you will walking on a normal surface.

Walking outside is very cost effective, in fact, it's free. If you live in area that gets very cold or very hot, a gym membership will probably cost you anywhere from $10 to $50 a month. If you desire to walk underwater, the cost will be significantly higher. Portable underwater treadmills that you can set up in any pool sell for about $2,200. A permanently installed underwater treadmill will cost upward of $20,000.

Do Leg Extensions Work the Abductors & Adductors?The leg extension is basically the opposite of the leg curl. You begin ...

Do Leg Extensions Work the Abductors & Adductors?

The leg extension is basically the opposite of the leg curl. You begin both exercises from the same position, but instead of moving your heel toward your butt, you move your foot forward and extend your leg. Indeed, some machines allow you to perform both leg curls and extensions. Leg extensions are isolation exercises that target the quadriceps muscle group in front of each thigh. The hip abductors and adductors normally don’t contribute to leg extensions, with one exception.

Hip Abductors and Adductors
The main hip abductors include the gluteus medius and minimus muscles, while the gluteus maximus sometimes acts as an abductor as well. The tensor fasciae latae is an abductor during some movements and a hip flexor in others. In addition to abduction these muscles help rotate your hips. The three adductors -- the brevis, longus and magnus -- help flex, extend and rotate your hips in addition to performing adduction. The adductors are located on the inside of each thigh, while the abductors are on the outside thighs, except for the gluteus maximus, which makes up most of your butt.

Leg Extension Form
Leg extensions don’t involve any hip movements, which is why the abductors and adductors typically don’t engage in any way. Perform a seated leg extension by sitting in a leg machine with the front of each ankle against the resistance pads. Push your legs forward until they’re straight. Do standing extensions by attaching a low cable to a cuff around your ankle. Stand with your non-cuffed leg straight. Raise the opposite foot, bend your knee close to 90 degrees and angle your thigh forward about 45 degrees relative to the floor. This is the starting position. Keep your thigh still as you move your cuffed foot forward and straighten your leg.

Muscles Worked During Leg Extensions
Because your hip doesn’t move during a leg extension, the abductors and adductors typically don’t engage in any way. During standing extensions, however, the tensor fasciae latae assists in your movements. Additionally, the gluteus medius and minimus muscles engage as stabilizers. So you can train your abductors during standing leg extensions, but not your adductors.

Strengthening the Hip Abductors and Adductors
As with the leg machine, you can find machines that adjust to perform both abduction and adduction exercises. To work your abductors, sit in the machine’s seat with your legs together and the resistance pads along outside of each leg. Push your legs laterally against the machine’s resistance. To strengthen your adductors, begin with your legs separated and the pads against your inner legs, and then bring your legs together. You can also work your adductors and abductors with a low cable attached to an ankle cuff. Move your leg toward the midline of your body to work the adductors and the opposite direction to target the abductors.

At Home Bicep Exercises With TubesRubber resistance tubes are ideal for home use. Light, portable, relatively cheap and ...

At Home Bicep Exercises With Tubes

Rubber resistance tubes are ideal for home use. Light, portable, relatively cheap and versatile, you can work your entire body using this type of exercise equipment and replicate many barbell, dumbbell and machine exercises. Some tubes are fitted with handles, although if your tubes are handle-free you can simply wrap the ends securely around your hands. There are several exercises you can perform that target your biceps.

General Guidelines
Check your tubes for nicks and general wear and tear before use because if your tube breaks during your workout, injury may result. Discard worn or damaged tubes. Spend a few minutes warming up before you work out by performing some light cardio followed by dynamic stretching for the muscles and joints you are about to exercise. If you are new to exercise or have been sedentary or unwell lately, check with your doctor before starting a new exercise regimen. Perform two to four sets of eight to 20 repetitions of each exercise depending on your current level of strength and the strength of your resistance tubes. Work your arms two or three times a week on nonconsecutive days.

Basic Curls for Better Biceps
Barbell curls are a classic biceps exercise that can be replicated with resistance tubes. Stand on the middle of your band and hold an end in each hand. With your chest up, arms straight, elbows close to your ribs and shoulders back, bend your arms and curl your hands up to shoulder-height. Lower your arms back to your sides and repeat.

Concentrate On Your Arms
Concentration curls allow you to focus all of your energy on one arm at a time. Traditionally performed using a single dumbbell, this exercise can also be performed with a resistance tube. Sit on a sturdy chair with your feet shoulder-width apart. Loop your tube under your left foot, hold your band in your left hand and place your left elbow on the inside of your left knee. With your right hand on your right knee for stability, curl your left hand up to your shoulder against the resistance offered by the tube. Extend your arm and repeat. On completion, change arms and perform the same number of repetitions on your opposite arm.

No Cheating With Supine Curls
Supine biceps curls allow you to work your biceps with very little stress on your lower back. Also, because you lie on your back when performing this exercise, you cannot use your lower back to help you. This makes the supine curl a very safe, strict biceps exercise. Anchor the middle of your band under a door by using a door attachment or tying a knot in the middle. Hold an end in each hand and, with your feet flat against the bottom of the door, lie down. With your elbows tucked into your ribs and your arms straight, bend your elbows and curl your hands up to your shoulders. Extend your arms and repeat.

Sit For an Unusual Biceps Exercise
Most biceps exercises involve holding your upper arms close to your sides. This exercise is different because you must hold your arms out in front of you. This provides an unusual exercise stimulus for your biceps. Using a door anchor or knotted tube, fix your resistance tube at around waist-height and, with a handle in each hand, sit down on a sturdy chair. Extend your arms straight in front of you at shoulder-height. Keeping your arms parallel to the floor, curl your hands into your shoulders. Extend your arms and repeat

How to Stretch Your Thigh MusclesThigh muscles that are strengthened without being stretched can become tight and painfu...

How to Stretch Your Thigh Muscles

Thigh muscles that are strengthened without being stretched can become tight and painful. The thigh muscles – which consist of the quadriceps, hamstrings and inner adductors – connect from the hips and pelvis to the knees. When these muscles are tight or become shortened, they can pull on your hips and lower back; over time, results of this can include a compromised posture, hip pain and knee injuries. Incorporating stretching exercises at the end of your workouts, for at least 10 to 15 minutes, can help to prevent pain and injuries.

Step 1
Warm up your body -- especially your thigh muscles -- before stretching; working cold muscles can result in injury. Run, walk or cycle, for example, for 10 minutes. Follow the cardio with a 10-to-12 repetition set each of lunges and squats to activate the lower-body muscles.

Step 2
Perform the standing quadriceps stretch to loosen the front of your thighs. Place one hand on a wall or a sturdy piece of furniture for balance. Take hold of your right ankle with your right hand. Keep your right thigh perpendicular to the ground and the knees close together. Pull your ankle toward your buttocks, gently, until you feel a stretch in your quadriceps. Hold for 30 seconds and repeat on the other side.

Step 3
Stretch the back of your thighs with the seated hamstring stretch. Sit on the floor with your legs extended straight out in front of you, feet flexed. Bend at the hips and lower your torso toward your legs; take hold of your feet, ankles or shins, whichever is available to you based on the tightness or flexibility in your hamstrings. Engage your quadriceps to deepen the stretch.

Step 4
Relieve the tightness in your inner thighs and hips with Bound Angle pose. Sit tall with your legs extended out in front of you. Bring your feet in toward your pelvis and press your soles together; allow your knees to drop to the sides. Relax your thighbones toward the floor. Stay in this position if this provides enough of a stretch; otherwise, lean forward with your torso to deepen the pose. Place your hands on either your feet or the floor in front of you.

Gold's Gym: Annandale's cover photo

Gold's Gym: Annandale's cover photo

Gold's Gym: Annandale

Gold's Gym: Annandale


6940-A Bradlick Shopping Center
Annandale, VA

Opening Hours

Monday 05:00 - 23:00
Tuesday 05:00 - 23:00
Wednesday 05:00 - 23:00
Thursday 05:00 - 23:00
Friday 05:00 - 22:00
Saturday 07:00 - 20:00
Sunday 08:00 - 20:00


(703) 941-4653


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