Strength Conditioning and Nutrition 101: Strength

Showing posts with label Strength. Show all posts

The Importance of Strength Training for the 50+ Crowd

Posted: Tuesday, 9 October 2012 by Strength&Nutrition24/7 in Labels: Disease, Health, Strength, Training

Written By Assistant Professor Andrew Heming

Unfortunately, the people who are most interested in strength training are the ones who need it the least. Gyms have tons of young people slaving away to attain their beach body or improve sport performance reasons. However, there are often a smaller handful of wise 50+’ers who realize they need resistance training more than ever!

Should Pregnant Women Exercise? Risks and Benefits

Posted: Monday, 21 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Health, pregnant, Strength, Training

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Traditionally, when a woman becomes pregnant, it seems like their freedom for the nine months of pregnancy has disappeared. However, this old school thought should be thrown out the window. No more locking yourself up in the house and trying to avoid all forms of labour.

Since 2002 the American College of Obstetricians and Gynecologists (ACOG) has been in support of regular exercise during and after pregnancy for both healthy and sedentary women. It is time for the public to throw out their out beliefs and see what the research is telling them. The changes that women experiences during her pregnancy should not be viewed as a limitation. Instead we should all be encouraging them to participate in exercise and practice healthy habits.

Core Training During Pregnancy

Posted: Sunday, 20 May 2012 by Strength&Nutrition24/7 in Labels: Health, pregnant, Strength, Training

Pregnancy is a beautiful time in a woman’s life. But, pregnancy does not come without its issues. One of the most common problems that women experience is lower back pain.

In order to deal with this issue very few exercise recommendations have been offer to those who suffer from it.

On top of this every mother is worried about maintaining their figure as close as possible during the pregnancy and returning to their sexy body as quickly as possible.

All of these issues can simply be resolved by training the core. Currently there is very little information available to personal trainers and pregnant mothers on how to safely and appropriately train the core.

Top 6 Exercises for Building Muscle, Increasing Strength, and Losing Weight!

Posted: Saturday, 19 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

The BIG 6 Exercises

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If you only had enough time to do a few exercises, these would be the go to exercises.
There are no better exercises then these for building muscle, strength, and losing weight!
As you know, I am a massive advocate for exercises that involve free weights and moving your body through space.

Hypermobility screen: Are You Overly Flexible! With A High Risk Of Injury

Posted: Friday, 18 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Health, Strength, Training

Written By Vincent St. Pierre
Hypermobility screen

Almost everyone today is extremely inflexible. With all the desk jobs today, it can sure cause your muscles to shorten and tighten. Research has shown that from holding a position for 20 minutes can cause your muscles to begin shortening and we sit around at work for 8 hours.

Before assessing ones shortened muscles and lack of flexibility, we first need to check areas of too much flexibility and double joint. You may be thinking, how can you be too flexible? How can being overly flexible be a problem?

Running barefoot or with shoes?

Posted: Wednesday, 16 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Health, Strength, Training

Written by Martin Ng

Introduction
Running barefoot has recently become increasingly popular. In the United States, there is a Barefoot Runners Society consisting of 2000 international members and growing. Some believe that barefoot running decreases injuries compared to shod (wearing shoes) running, but is this really the case?

Functional Movement Screen: The Gold Standard for Injury Prevention

Posted: Tuesday, 15 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Health, Strength, Training

Functional Movement Screen (FMS) Testing

Written By Vincent St. Pierre

All personal trainers and strength coaches should put their clients through the FMS prior to training in my opinion. If you have a personal trainer or strength coach who does not know what the FMS Test is, run away. Your coach clearly does no additional reading and is far behind the times, since this has been around for a significant amount of time and is considered the gold standard.

Are Deep Squats Safe: How Low Can You Go!

Posted: Monday, 14 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

Are deep squats safe

Written By Vincent St. Pierre

Intro
When you think weight training, power lifting, or hardcore meat heads, someone squatting with hundreds of pounds on their back probably comes to mind.

Squats in there variety of styles (back, front, dumbbell, goblet, jump, split) are commonly used in every gym as a viable form of training. I myself view this as one of the big 6 exercises (great idea for a future post). The squat is used from your athletic to your everyday meat head, to the general public and the elderly to build strength, balance, functionality, hypertrophy, and bone density. However, in the training community there is a great deal of debate on how low you should go.

Staying Off The Operation Table! Solving Your Imbalances

Posted: by Strength&Nutrition24/7 in Labels: Conditioning, Health, Strength, Training

Written By Vincent St. Pierre

Athletes, especially high level athletes often have played their sport as the sole form of exercise. They train, train, and train. However, they forget to hit the gym; the weight room. This ends up creating athletes who are very skilled at their sport, but don't have any foundation.

Get Up To A Chin Up: The Progression Solution

Posted: Sunday, 13 May 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

Written By Vincent St. Pierre

After learning about how to do a proper chin-up /pull-up in the last post, I am sure many of you are at the point where I can’t do any or only 1. This post is meant to teach how to progress to a proper chin-up.

As I have stated many times, any form of training that involves your body moving through space is a superior form of training. Since this is the case, I am going to work backwards through the progression. Basically, you should only go down the progression if you truly can’t maintain proper form at least three chin-ups using the suggested alternative.

Shed Body Fat in a Flash With These Helpful Tips

Posted: Saturday, 28 April 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Diet, Fat Loss, Nutrition, Strength, Training

There is an optimal bodyweight for every position and athlete. A great way to improve your performance on the field is by reducing your body fat and increasing your muscle mass, it does not stop at just improving performance, but also your general health. Having a consistent lower body while improving strength leads to a longer and healthier life. For all those looking to improve their performance and/or general health, here are some tips to help you lose that unwanted fat:

The Key to Preventing Immune System Shutdown and Central Fatigue

Posted: Friday, 23 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Nutrition, Strength, Training

The Immune System

Moderate training improves immune function

Intense & prolonged training/competition event inhibit immune status for up to 6hrs
During these 6 hrs athlete are most susceptible to attacks on the lymphocytes from a variety of immune infections
Most common in athletes competing and training in endurance exercises
Increase susceptibility to URTI’s that usually lead to ear infections and colds for prolonged periods of time

The 5 Principles to a Great Body Part 5 High Intensity Interval Training

Posted: Tuesday, 20 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

Intro

High intensity interval (intermittent) training (HIIT) is an effective tool for weight loss, and fat metabolism. Weight loss and cardiovascular fitness both respond more favourably to HIIT then long duration cardio. However, just as noted in part 4, the general population has the belief that long distance exercise is the most effective form of cardio and fat loss. It is your job as fitness professional to have an understanding of HIIT training in order to educate and sell the benefits of it to your clients. The main reasoning to this belief is due to the well established understanding that as intensity of training increases, the dependency on carbs for metabolism increases, thus, reducing fat metabolism. This belief is well founded and indeed correct, but people focus too much on the initial fat metabolism and do not understand that as intensity increases, the caloric expenditure increases overall exponentially. This being said, when one does long distance running, they may burn more calories in the moment. But over the next 24 hours, the amount of calories burnt by the HIIT training is shockingly higher. Due to this, the amount of fat metabolised by long distance training is insignificant in comparison to HIIT.

the science behind pH and performance part 2

Posted: Friday, 16 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Nutrition, Strength, Training

pH scale:

The acidity and alkalinity of a solution is represented through a scale, which extends form 0-14. The scale is based upon the concentration of H+ in moles per liter. The midpoint of the scale is 7 where the concentrations of H+ and OH- are equal (pure water). When a solution has a greater amount of H+ then OH- it is an acidic solution with the pH being below 7. When a solution has less H+ then OH- it is an alkaline solution with the pH being above 7.

How does your bodies pH affect your performance part 1

Posted: by Strength&Nutrition24/7 in Labels: Conditioning, Nutrition, Strength, Training

Intro

Athletes of all shapes and sizes participate in aerobic and anaerobic sports. These athletes continually push the boundaries of the human body, trying to improve to their genetic potential and create new understandings of what the body is capable of. Through all this effort, these athletes have been able to redefine what is deemed as” humanly possible,” not only for themselves, but in some instances for the rest of humanity. For example, it was widely accepted that running the mile in under four minutes was impossible; until the inexplicable happened on May 6, 1954 when Roger Banister completed it in 3:59.4.

The 5 Principles to a great body Part 4 Weight Training

Posted: Tuesday, 13 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

If you ask anyone, “What should I do to lose weight?” the likely reply will be something along the line of “start doing cardio (meaning long distance low intensity).” This thought and belief that dominates North America was due to the rising rates of obesity and heart disease and that fact when scientists began theories that cardiovascular exercise was the magic key to improving fitness and health. This being said the research supports that a moderate (key word) level of aerobic training does have health benefits. However, as most people don’t do cardio in moderation, rather, they take a training that is high volume in nature and go overkill. When aerobic training is overdone it places harmful stress on the body, this can lead to:

The 5 Principles to a great body Part 1

Posted: Thursday, 8 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Nutrition, Strength, Training

Tonight I will identify the most important aspects in obtaining your dream body

This list is in order from most important to least:

The Truth Behind Isometric Training

Posted: Friday, 2 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

263

Isometric training has been around for many years. Legendary strongman Alexander Zass preached the effectiveness of isometric training in the early 1900’s. As he found himself a prisoner of war during World War 1, Zass began pulling and pushing on the bars and chains used to constrain him. He quickly began to notice an improvement from his efforts. It was long after that Zass began promoting this style of training through popular mail order courses. Zass has been attributed as the Father of Isometrics.

New Tech = Better Performance

Posted: Thursday, 1 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Technology, Training

The Wonder of Hit Training

Posted: Wednesday, 29 February 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

Interval training was first introduced and credited to Dr. Woldemer Grsecher of Germany. It was approximately 1930 when this training technique was first unveiled (Stone, 1988; & A positive interval addition to speed, 1978). It took around 20 years for this form of training to take root in the United States, its first use being during the 1950s (Stone, 1988; & A positive interval addition to speed, 1978). This form of training was first played around with, by a Finnish athlete by the name of Pihkala in the 1900s. However, the true credit for fully adopting this training technique was the great Czech, Emil Zatopek, due to the seriousness in which he employed interval training (Stone, 1988; & A positive interval addition to speed, 1978). Over the past several decades, interval training has managed to play a significant role and create a large impact on the way in which sport is done (Stone, 1988). For a great period of time and still today, coaches have trained with the belief that long continuous work was the best and only way to train cardio. However, the vast body of research on interval training has added to the ground breaking changes in the way coaches train athletes to improve VO2 max.

Strength Conditioning and Nutrition 101

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