Ankle performance and you

Function and mobility of the ankle

The ankle, one of the smaller joints but bears a huge load.  1.5 times yourweight is being applied when you are walking or standing, and eight times your weight when running. The ankle is a hinge joint The three bones, the tibia the fibula and the talus come together with articular cartilage in between. The cartilage allows the bones to move against one another smoothly and acts a shock absorber. Although the ankle is only made up of three bones, it is one of the most commonly injured parts of the human body.

Many do not have adequate ankle mobility.  From a movement stand point, decreased joint mobility at the ankle joint or tibiofibular joint. When walking, running, skating, squatting, picking something up, ankle mobility can be the difference between moving properly and getting injured. It’s like Jenga, if the blocks are built over a strong foundation, the game continues. Once the base begins to tilt the end is near! When the ankle doesn’t move properly the knee is affected. Once the knee is affected, you guessed it, the hip also begins to suffer.

The ankle up the chain:

The inability to perform a proper stride forces the body to find different ways to complete the movement. Compensation pattern do not eliminate the load experienced when hitting the ground during running; they simply shift it to other parts of the body which can lead to pain elsewhere.

Knee pain

The human body is a kinetic chain, if the knee tracks properly over the ankle there should be limited wear and tear on the knee. What happens at one joint will have an effect at another joint. The joints not sitting properly and the lack of ankle dorsiflexion when running or walking can lead to an early bending in the knee, which in turn can disrupt the whole efficiency of stride pattern.

Hip/lower back pain

Reduced dorsiflexion can increase the duration of time in which the heel is off the ground. The result… a decrease in hip extension, not allowing the person to complete a a full stride through the hip, knee and ankle. It may limit glute activation and create the feeling of tight hamstrings and in turn develop an anterior pelvic tilt.

 

Stay tuned, the next few weeks, we will focus in on the signs of ankle dysfunction and and how to fix the problem to increase performance in life, sports and performance.

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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3 Things to Make Your Sports Season a Success

Top 3 Things to Make Your Sports Season a Success

Athletes want to get compete on the highest level, get stronger and dominant their sport, doing whatever it takes. Great mentality to have for the  majority of the year. During the offseason, training can be at it’s highest intensity, your body will be able to recover properly in your down time. In season, that’s another story!  Practices and games and the “on the go mentality” increases stress on the body. Active recovery and proper nutrition needs to be a focus during the season. Here are the top 3 ways to get you there.

 Sports Success Tip 1: Adjust Your Training intensity

Decrease your training volume! During the offseason many athletes are working out 5-6 times a week. This is usually the right balance between getting in as much performance work as possible, while still allowing your body to recover. Once the season starts with increased practices and game days you’re going to need to scale back on the amount of training you’re doing. Some different ways to adjust your training load can be to lower the intensity, limit heavy weights, reduce number of training days and increase recovery methods. Focus on bodyweight mobility and strength.

Sports Success Tip 2: Increase Recovery Methods

Keeping your body fresh is most important! This is the time your body needs to be performing at its peak. The last thing you want is to go out on the ice or field and feel tight, sluggish, and under perform. Consistently going out to play with tight muscles and your body moving in-efficiently can lead to potential injures that will bring your season to a halt. No matter how talented you are, if you are on the sidelines, it doesn’t matter. Increasing muscle releasing, stretching and mobilizing combined with efficient body movement training can greatly improve performance and reduce injury risk.

Sports Season Success Tip 3: Pre and Post Game Nutrition

Athletes have a Go-Go-Go mindset, Plan your food and drink!  Food and water is the same as  fuel for a car. If you have a Ferrari you can’t put regular gas in it. As an athlete you are a Ferrari. Away game trips do not give you an excuse to eat poorly.  So make sure you make eating and hydration a priority. Carbs are your friend, give the body easy energy for the athlete. An in game electrolyte drink such Accelerade or bodyarmour can be beneficial in aiding endurance sports lasting over 1 hour 1/2 – 2 hours. Plenty of water, about 12-16 fl.oz per hour pre game. During the game have a mix between water an electrolyte carb drink. Post game drink 12-16 Fl.oz per pound lost, as well as, a protein, sugar, electrolyte combination to replenish lost fluids and nutrients and begin the rebuilding process. Then a meal an hour later.

Incorporate these 3 things into your in-season training and see a huge spike in your performance.

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Exercise of the Week: TRX Explosive Sled Pull

Exercise of the week : TRX Explosive Sled Pull

Looking for a new way to use your Trx? Tired of just pushing the sled? Wrap your Trx around the base of the sled and you have created a whole new monster! The Trx explosive sled pull can be an effective exercise to implement into an athlete’s program or a fun new variation for someone looking to lose weight. This exercise can improve power production through the entire body, increase core stabilization, as well as improve overall body coordination and movement. It is also a great calorie burner and a ton of fun 😉  Give it a try!

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
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910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

 

 

Do You Have a Big Butt or Is It an Illusion?

Do You Have a Big Butt or Is It an Illusion?

Wow, That girl has a huge behind (or that guy to be equal)! Your eyes may be deceiving you. Big butts, do lie. Lower back pain, tight hips, tight hamstrings are all signs of it. The issue may be your posture. An imbalance usually shown by the hips where your pelvis tilts down in the front and tilts up in the back.That tilting movement forces the lower back to arch, in turn you have a case of an anterior pelvic tilt.

 

What are Anterior Pelvic Tilt Muscle Imbalances?

As you can see from the picture the butt is sticking out, the lower back arches, the hamstrings pull up, hip flexors pull down, and the abdomen sticks out. This is a body full of muscular imbalances.

 

What are Anterior Pelvic Tilt Compensation Patterns?

Working out with these muscle imbalances causes compensation patterns, potential pain and tightness. The back arching causes overactivity of the low back muscles which in turn under-activates the abdominals. Which means your core isn’t working! The front of the hips pulling down over-activates the hip flexor muscles which causes the butt to stick out and under-activate the glutes and hamstrings. Here are a couple examples of anterior pelvic tilt during popular exercises.
Anterior pelvic tilit exerciseAnterior pelvic tilt exercise

Pain and Tightness Caused by an Anterior Pelvic Tilt

Working out while your hips are stuck in an anterior pelvic tilt may cause you pain, tightness, or you may not feel any issues. It’s like a piano hanging over the room by a string, it may stay up there for a bit but it will eventually snap. When it does, you will feel the consequences. Attack it now before a real injury occurs.

 

Does All Tightness and Pain Mean the Same Thing?

Nope! Tightness or pain in the back or hips is usually from the muscle being over active and in a shortened position. The hamstrings are a different story, refer back to the picture above and you can see the hamstrings are actually under active and lengthened. The Hamstrings are a long and especially in a anterior pelvic tilt case, overactive muscle group.

 

Don’t Stretch your Hamstrings!

If you have “tight” hamstrings  even though you stretch them, keep in mind, the hamstrings are actually already lengthened to their max leading to that feeling of “tightness”. Stretching them further won’t be beneficial and can actually make your compensation pattern worse. If you want to stretch them do it dynamically.

 

How to Combat Anterior Pelvic Tilt

The best method we have found is a combination of release, mobilize, stretch, activate, and integrate. This involves releasing and static stretching of the overactive muscles (hip flexors and lower back), the hamstrings you would still release but dynamically stretch. The dynamic stretch will limit over lengthening. Mobilize the hip joint. Activate the under-active muscles (glutes and abdominals). Then integration of all of these muscles properly into your exercise routine and/or sport.

 

If you are a performer, athlete or simply looking to get rid of some pain. Assess yourself. If, when standing, your hips are not in neutral position but tilting up instead, then, congratulations, you have an anterior pelvic tilt! We have some work to do!

 

Check back for the video solution to an anterior pelvic tilt.

Written By: Robert Jost

Fitness Specialist

NSCA-CPT, ACE-CPT

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
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910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

 

 

5 great hockey training specific exercises

Hockey performance 5 great exercises:

There are many great training techniques that may be extremely helpful for any hockey player looking to increase performance. However, the integration of the exercises chosen is what makes the difference between a successful program and a Mens health training routine.

 

Single leg dead lift:

A great core and stability exercise, as well as, a great way to incorporate bilateral training and focus on individual sides. A regular Dead lift is also a great exercise for straight power through the body.

Heavy Kettlebell swing:

Hockey is based of power. Hip speed and mobility allows for the greatest hits, most efficient stride, highest velocity shot, athletic movement is based of the hips. Kettlebell training in general is great for hockey training, but a heavy kettlebell swing is a great way to develop all aspects of the game.

 

Medicine ball rotational slam:

Weight transfer, is often an underrated ability. Medicine ball rotational slams may help with shooting power, hitting and accepting hits. Moving with the ball, transferring weight, understanding how to generate the most power in your slam through full range of motion, if applied properly will take your game to another level.

Boxing:

Boxing is the ultimate sport of movement. Each punch thrown is based of the last. Understanding how to be efficient is the name of the game.  Learning to throw punches effectively and efficiently forces the athlete to learn how to load properly, turn the hips and transfer the weight, connect and then without missing a beat repeat. Reaction time is another great benefit!

Pull chop press :

A great core exercise and another great exercise to focus on proper weight transfer. Instead of sit ups and crunches try this Athletic exercise.

There are many great exercises but there are also a wide range of not so great exercises. When training for Hockey or sport, weight transfer, stability and power are essential.

Kirill Vaks
BA,CSCS,ACSM-cpt

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Sports Performance Quick Tip: Whey Protein Isolate vs. Concentrate?

Sports Performance Recovery – Isolate Vs. Concentrate protein

 

The big debate, whey protein isolate or concentrate? The popular choice right now is isolate. Isolate proteins cut out all the excess fats, sugars etc. Leading to a higher percentage of protein. Sounds like the clear winner, right? Not exactly. Many Isolate proteins go through a high heat acid stripping process to isolate just the proteins. This acid stripping can actually denature the protein and strip out the good nutrients that are naturally present in whey protein.

Here’s the kicker, whey protein concentrate isn’t the clear winner either. You have to look at the type of cow the protein is coming from and what the process is to make the protein. There are two types of cows, A1 and A2. A1 cows are what most protein brands use, these proteins can be contaminated with hormones and antibiotics that are pumped into the cows. Our suggestion? Grass fed whey protein from A2 cows. These cows are fed a normal grass diet and clean of antibiotics, hormones and GMO’s. Also the protein will keep its nutritional value through a cold filtering process, unlike the acid stripping process used in many isolates.

Here are a few options to choose from.

Naked Grass Fed Whey Protein, a great product that has minimal ingredients.  https://nkdnutrition.com

Axe Nutrition Grass Fed Whey Protein, high quality protein with added probiotics for immune support. https://store.draxe.com

 The Training Aspects’ favorite Nutrology’s Grass Fed Whey Protein, great product and genuine owners and is packaged and shipped locally in West Berlin, Nj.  Use coupon code RJ20 and get 20% off your next online purchase. https://nutrologyonline.com/

Written By: Robert Jost

Fitness Specialist

ACE-cpt, NSCA-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza

910 Haddonfield-Berlin rd.

Voorhees, NJ 08043

How Much Does Hydration Really Affect Muscle Strength?

Hydration and Muscle Strength, Does It Really Matter?

lean_muscle_tissue

Whether you are strength training, looking to lose weight, or going for athletic performance your hydration levels will dictate how well you do. Your muscles are comprised of 70-75% water. Just a 3% dehydration of a muscle can lead to a 10% decrease in muscle strength and performance. Imagine if your water levels in your muscle were only 60-65%? Your performance could drop by 30-40%! So next time you’re about to workout ask yourself did you have enough water? Check back next time for the recommended amount!

 

Written By: Robert Jost

Fitness Specialist

ACE-cpt, NSCA-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza:
910 Haddonfield-Berlin rd.
Voorhees,Nj 08043

Training for a Lifestyle change

Personal Fitness Life Style Change

Beach season, important try out, big competition, New Year’s resolutions, need to fit into my dress, the many people I meet daily. Once in a while I receive one of these goals at least with 6 weeks to work with, often it’s a week or two away. All challenges are accepted, however not all challenges are attainable. If you’re invited to a life changing tryout for a sport/dance etc. why not prepare for it right away? “But Kirill, I wanted to do it myself! I have youtube, musclePersonal training is more than just looks magazine, bodybuilder.com and the guy who carries a jug around the gym and stares at himself in the mirror. I thought I could do it myself!” If you have electric problems, you call a trusted electrician, your pipes are leaking you call a plumber, you need surgery you go to a surgeon… Why would your fitness and performance be any different. “ Kirill, training is easy! Lift heavy things and put them down, run really fast, sweat a lot, make sure you cant walk or move the next day, and you’ll get results!”.

I always look to motivate, never discourage. A strong work ethic is one of my favorite characteristics in a person. Sometimes, believe it or not, increasing the intensity only sets you back. To stick with the analogy we used in our last article, if you finish one side of the rubics cube, you will still have to start over because the other colors of the cube are still in disarray.

An extreme change … No, a lifestyle change! What if you’re just always prepared? What if instead of dieting you always eat well without depriving yourself? What if you are always just 4-6 weeks from your best? I know, crazy thoughts. You don’t need a crazy gym membership, you don’t need to spend all day at the gym (if you train at Training Aspects, you’ll probably want to stay all day). A fitness and nutrition program can be developed specifically to your needs and various segments of your year. This way no matter how soon you need to be prepared, you’re just a few weeks away from your best.

Many programs focus on the lets get it done now, no matter the results you get, imagine those results had they not been rushed. Not only looks but less stress on your joints, less stress on your mindset and hormones allowing for optimum results! It is always nice to take a shortcut. Whether you compete in a sport, competition or are a regular person with regular goals, why not always be confident in your abilities and overall self?Fitness and nutrition Life style change

You may be reading this rant and thinking he’s right, he’s wrong or just reading due to boredom. No matter, find out how you can incorporate fitness into you busy schedule, I promise it doesn’t mean you’ll need to take an hour out of your day. There are many ways to achieve success but the best way is to find a way to live the lifestyle change not change your whole life for a couple months of the year!

 

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza:
910 Haddonfield-Berlin rd.
Voorhees,Nj 08043

Preventing a hamstring injury

A proactive thought to prevent a hamstring injury:

The Thanksgiving friendly football game. Morning of, you plan a friendly game of rough touch Thanksgiving football. You step out on the cold field and begin to warm up. As you joke with your friends and family, you feel ready, you did your stretches!  It’s GaMe TiMe! Your team lines up across the friendly opposition. The QB screams hike, you sprint 20 yards and cut across the field. You blow by the guy, covering you. The QB sees you open, hits you with the ball and you turn up field. You’re all alone heading for the end zone! 30, 25, 20, 15! WHOA!!! You feel something pull in the back of your leg. You hobble into the end zone and score but you’re down and out for the rest of the game. Worse, you realize this will probably bother you for a while.

 Hamstring injuries occur frequently among recreational and elite athletes. It occurs most often in sports involving sprinting, turning and jumping. For any person who has experienced a hamstring injury, it can be a nagging injury. Not only physically but mentally as well, causing a person to hesitate sprinting at full speed, for fear of the unexpected pull.

The Hamstring: ( a quick analysis of the muscle, )

Preventing Hamstring InjuryThe Hamstring muscle (the back of your thigh) consists of 3 muscles: biceps femoris, semitendinosus, and semimembranosus. The hamstring primarily flexes the knee and extends the hip (kick backwards). The biceps femoris has two heads, the short and long head, which have different origins (the fixed attachment) and two different nerve innervations, which may cause asynchrony (not communicating or working well together). A muscle which is out of sync causes imbalances which opens the doors for injury.

There is a lack of research in preventative techniques for hamstring pulls. However, if you observe sports teams with various professional trainers and doctors, the more experienced and knowledgeable the staff the greater the chance of prevention. Today we will share the 3 important factors which should significantly reduce your

Inadequate hamstring strength:

For the body to be able to complete a movement, it must have balance among its major muscle groups. Just as the biceps are the star of the show over its opposing triceps muscle group, the quads are generally more popular than their opposing hamstring muscle group. Often, exercise programs have a specific to the quadriceps than the hamstring muscle group. No matter the sport or the activity, if one muscle group is much stronger than its opposing muscle group the person will not be able to unleash the muscle’s greatest potential action. When you run, the leg you push off the ground with is activating the quadriceps muscle, however, your hamstring stabilizes the action! Then as the leg lands (and the opposite is ready to push off) the hamstring is activated to allow the leg to reload. If the hamstring can’t handle the force of the push off an injury is inevitable. Think of the Shaquille O’Neal playing tug of war Justin Bieber. If Shaq decides to pull with all of his force, Bieber, will most likely be taken off his feet and pulled across the floor. However, if John and Sal, who are evenly matches strength wise, have a tug of war competition. Most likely no one will be pulled across the room.

Upper leg balance

The performance take away: If you don’t want your quads (shaq) rip your hamstrings (Bieber) when you apply full force to them, then make sure to develop your muscle groups evenly!

Poor hamstring flexibility/reduced range of motion:

Full body power is only possible if the body moves through a full range of motion. In sports, whether recreational or competitive, the body moves by reacting to the situation it’s in. If the football is thrown to you, whether you have flexible hamstring or the ability to move through the full range of the muscle, your body in that fight or flight situation will push through its limit. Pushing it past that limit will cause muscles to compensate. Compensation leads to a muscular imbalance, which you guessed it, leads to injury!

The performance Take away: Perform the full range of motion when working out! It sounds obvious but I can promise you it is often overlooked. Don’t let your ego get in the way! If you can’t complete the full range of motion in an exercise then you’re probably using too much weight. If you aren’t sure where full range of motion begins and ends ask a qualified strength and conditioning specialist (or better, contact training aspects ).

Improper warm up techniques:

The main components of a warm up, increase the blood flow to the muscles of the body and increase your heart rate to “warm up” the muscles, increase lubrication in the joints. With that said, if your warm up doesn’t reflect the movements you’re going to perform in the game/competition, you did not properly warm up.

Sports performance

The training performance summary:

Warm ups are too often based on stretching by holding a position such as touching your toes. The warm up you perform must reflect the activity you’re about to take part in. Touching your toes for 45seconds-1min will not warm you up properly before you sprint 100 yards, A dynamic warm up (stretching the muscle through a full range of motion) that includes similar movements you are about to perform at a controlled pace are very important. Then before you sprint at 100% of your ability, do a couple sprints at 50% then a couple at 60% then a couple at 70% and so on, until you feel you can take it to your maximum speed.

The hamstrings are a very important muscle group and are often overlooked. Once the hamstring is injured it could set you back not only physically but mentally, as well. Rehabbing an injured hamstring can be a tedious process, but worse, statistically there is a greater chance of re-occurrence. Instead! follow some of the basic tips shared today and decrease your chances of injury!

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
The Ritz Plaza:
910 Haddonfield-Berlin rd.
Voorhees,Nj 08043

 

 

Is your workout helping or hurting you

Is your workout effective?weight loss exercises

“Squat till you puke!”… “No pain no gain”… “Make them jealous” …“Pain is weakness”, all popular gym quotes. The principle of overload does state that you must challenge your body to see results. Is it that simple? If the answer is yes, let’s analyze it further.

Benefits of fitness and personal training:

Weight loss: The majority of people aspire to lose weight. The US, by state population, is hovering around 30% obesity. Each year that number has increased. Today’s over-prescribed medications can be linked to the obesity epidemic.

Stop popping pills: Money spent on medication and the time people spend organizing their pill boxes can be alleviated by adding an organized exercise program. Less pills means less doctor visits!

Increased Confidence: The physical. Enjoy the activities of life, such as, the ability to keep up with your friends/kids, participate in activities, wear the clothes you prefer, catch a train without huffing and puffing, or participate in a company’s pickup games.

Limit clumsiness and balancing problems: The average person’s body awareness is limited, due to daily inactivity, tight muscle groups and improper body alignment. An organized program can increase body awareness and decrease daily accidents.

There is no question that being active is healthier than being inactive.


Present day fitness and training 

Today’s popular training techniques/programs consist of high-intensity-endurance workouts, and performing advanced exercises. The large muscular recruitment and calorie burning of these workouts are perfect for increased muscular overload and developing muscle tissue. Advanced exercises: Bar cleans, Bar snatches, Kettlebell swings, Kettlebell snatches, explosive jumps/throws (plyometric), and sprints, all challenge the principal of overload. There are a variety of ways to train incorporating these advanced techniques/exercises, from strength, to power, to muscular-endurance. The question is, “should the average person with minimal training experience, from a neurological to a muscular standpoint perform these exercises?”

Cross fit clean and press

 

Advanced training techniques/exercises:

Advanced exercises are important, no matter the age or gender. However, there is a development process. Currently, people looking to lose weight and/or increase lean muscle tissue (get more cut) start following 90 day training programs through dvds (insanity, P90x), the workouts can be beneficial. Others complete a WOD (the Workout Of the Day, often Crossfit but not necessarily). A WOD may consist of effective exercises as well. “Then what’s the problem!?”

The weight loss and training goal Problem:

Videos:

When a person’s main goal is weight loss, “No pain no gain” is the mantra. No matter the wear and tear on the body, watching a video, even if the instructor of the video is teaching proper form and technique, the average person does not have the body awareness to complete the exercises properly. Initially, they may understand it, however, as the person begins to perform the workout, fatigue will set in. Once fatigue sets in, the person’s form will diminish, no matter how experienced and popular the instructor on the dvd is. They are not present. The person completing the workout is content! They’re breathing heavy and sweating. They must be losing weight! They don’t realize or care about form, they want to get through the workout. They’re main concern is weight loss!

WODs:

“What is your goal… What is your plan” no specific plan, a cookie cutter workout for everyone but now there is an instructor present. A solution! Except the workout has not taken your needs into consideration and the instructor in many cases completed a weekend workshop on advanced training techniques, which take years to truly master and especially teach. (we’ll delve deeper into WODS and crossfit/muscular endurance training in an upcoming article).

Fitness center Classes:

A class of 10-15 people, boot camps, body pump, cardio-kickboxing. Beginners through advanced, get in and push yourself at your own pace. No matter the exercise just do the best you can. Hopefully, if you’re doing something totally wrong the instructor corrects you.

Is fitness training that simple:

If you’re losing weight, increasing lean muscle tissue, getting faster or stronger than you were before you started, kudos! Activity trumps inactivity. However, when performing advanced exercises there is a fundamental prep stage. Before you complete Tuck jumps  or 30 inch box jumps, you must be able to properly squat. Common sense you say? I often see competitive athletes who are unable to properly squat. Yet, there are average people who sit at a desk for 8 hours performing box jumps. A fitness program must be a progression. For the majority of people, the first two weeks of training should consist of body weight exercises. Learn the basic movements, understand the proper loading phases in different exercises, and have the ability to coordinate movements of one side of the body as well as all at one time.

 If I said, take this pill. You’ll lose all the weight that you desire but the side effects are you’ll have trouble walking because that pill causes extra wear and tear on the knees and you’ll have back problems for the rest of your life. Would you make that trade?Honestly think about that offer. We’ll examine further how that “magic pill” possibly connects to your current workout in our next article…

To be continued…

Weight loss freedom

Written By: Kirill Vaks

Fitness Specialist

BA,CSCS,ACSM-cpt,NFPT-sns

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3 Year Video Montage

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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