Personal Trainer Quick Tip: The Importance of Post-Workout Nutrient Timing

 

Personal Trainer Quick Tip

Importance of Post-Workout Nutrient Timing!

nutrient timing

Last week we discussed the importance of what to consume post workout. The results showed a high glycemic carbohydrate, like sugar, and whey protein combined in a shake spiked insulin and increased protein synthesis, best.  But when should you have the drink? The timing is just as important as what you’re consuming. A study was conducted with two groups. One group had the carb/protein drink 3 hours after exercise and the other group immediately after exercise. The results were astounding. The group who consumed the drink immediately after exercise had three times the protein synthesis as the other group! Also, net protein balance (protein synthesis minus protein breakdown) stayed positive in the immediate group and actually went negative in the 3 hour group! Basically the 3 hour group wasn’t building new lean muscle, whereas the immediate group saw increases in lean muscle.

Now don’t freak out if you can’t get your post workout shake in immediately. The general rule is within 45 minutes and you’ll be fine. You will still see all the benefits shown above!

Written By: Robert Jost 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…

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910 Haddonfield-Berlin rd.
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Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals

 

Cherry Hill Personal Trainer Discusses Setting Realistic Fitness Goals!

setgoals

We all have goals. Whether we want to lose weight, gain muscle, increase sports performance, or maybe just increase the quality of our daily living. These are all great goals to have but without proper planning and thinking realistically they may never be accomplished. We need to start making “SMART” goals. “SMART” is an acronym for the five measures of a great goal. These are specific, measurable, attainable, realistic, and timed.

Specific 

Make the goal clear cut and to the point. Saying you want to just lose weight is too vague and most likely will never be accomplished. A better approach to this goal would be to be specific in the exact amount of weight you would like to lose and set a date when you will begin this goal.

Measurable

Always measure your progress. If you are not consistently measuring your weight, body fat, body girth measurements and strength then how will you ever know if you are progressing and getting closer to you goal. If you are unsure of how to measure body fat/body girth measurements or want a professional to handle it a personal trainer can be a great investment!

Attainable

Asking yourself if this goal is actually attainable is very important. If you say you want to lose 20 pounds in a month that’s an unrealistic expectation. and you will most likely get discouraged and quit when you don’t meet that goal. Instead aim for a more attainable number like 1 to 2 pounds a week. Hitting these numbers consistently over the long term can add up and keep your mindset positive to keep striving for more!

Realistic

Realistic goals are similar to attainable ones. You need to ask yourself if the goals you set are realistic for the time frame. Can you actually lose 10 pounds this month or is your schedule going to be too busy for that. Sometimes you need to scale your goals back. Maybe you only aim to lose 5 pounds this month. Then strive for 8-10 the following month because you know you will have more time and it will be more realistic.

Timed

Setting a time frame for your goals could be the most important part to goal setting. If there is no time frame on your goal, there is no sense of urgency and you will continually put it off. Setting a specific time to have your goal accomplished will keep you on track and constantly pushing yourself to meet that deadline.

Goal setting is a process and takes some practice to set realistic and attainable goals. Just stick to the SMART system and you should be on your way to setting and accomplishing all your goals and more!

 

Written By: Robert Jost 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…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer Asks “Are Carbs Equally as Important as Protein?”

 

Personal Trainer Quick Tip

Are Carbohydrates Equally as Important as Protein?

carbsvprotein

Yes! Especially post workout. Consuming high glycemic carbohydrates, like sugar, in combination with protein immediately after exercise can greatly enhance the proteins effectiveness. A study has shown that the combination of a protein/carbohydrate drink post workout was 38% more effective in stimulating protein synthesis (amount of protein absorbed) than a protein only drink. This occurs because the high glycemic carbohydrates spike insulin levels, insulin is one of the most important regulators of protein synthesis. An increase in protein synthesis leads to an increase in lean muscle tissue.

Not only does post workout carbs enhance the effectiveness of the protein it also reduces cortisol levels. Cortisol is a catabolic hormone in the body that breaks down protein and muscle tissue. Again it’s because of the spike of insulin from the carbohydrates that will prevent protein degradation (muscle breakdown) from occurring.

Carbs get a bad rep from the media but carbohydrates are an essential part of the lean muscle building process. So next time you are thinking about what to have post workout a whey protein and high glycemic carb, like sugar, is the perfect combination to spike insulin and optimize protein synthesis!

Written By: Robert Jost 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…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Discusses Common Sports Injuries and How You Can Prevent Them

 

Common Sport Injuries and How to Prevent Them!

 Knee Pain

Injuries during sports and exercise are inevitable, but being proactive you can help limit the wear and tear that leads to the injuries. Today, we will talk about three of the most common sports and exercise injuries and what you can do to limit your chances of being one of the many inured.

Common Sports Injury #1

Shoulder Impingement – Common in sports like softball/baseball, volleyball, swimming, tennis, and weight training. Impingement can occur when the shoulder joint is continually stressed in an overhead position, usually because of weak rotator cuff muscles.

Personal Trainer Injury Prevention Tip #1

Shoulder Impingement – Properly warming up the shoulder joint before exercise is a must. This will increase blood flow to the rotator cuff muscles and increase synovial fluid in the joint helping to prevent impingement and other shoulder injuries. Another way to prevent impingement is to strengthen the rotator cuff muscles. This will allow for the muscles and joint to withstand a higher load reducing the risk of injury. Rotator Cuff Exercises: Internal rotation, external rotation, shoulder abduction, and shoulder extension.

Common Sports Injury #2

Lower Back Strain – Lower back strains are very common among weight lifters, martial artists, golfers, and tennis players. Lower back injuries usually occur from twisting awkwardly or lifting something heavy, usually with improper form. Also, injuries can occur when the back muscles are very weak or tight.

Personal Trainer Injury Prevention Tip #2 

Lower Back Strain – Properly warming up the back muscles and proper form when lifting heavy objects are two musts to back strain prevention. A personal trainer could be a great idea to teach and ensure proper training techniques. If muscles of the lower back are weak, quadroplex and variations of plank are a good place to start for strengthening them. If tightness in the back is the problem, foam rolling and stretching dynamically before and statically after exercise can provide great relief and prevent future injuries.  

Common Sports Injury #3

Runner’s Knee – Common not only with runners but also all running related sports. This injury occurs when the knee bone becomes misaligned in its groove and begins to wear down the cartilage in the knee (usually on the sides and back of knee). Can be caused by weak or tight quadriceps muscles.

Personal Trainer Injury Prevention Tip #3

Runner’s Knee – Two great ways to prevent runner’s knee is by strengthening and stretching/foam rolling the quadriceps muscle. Some quad strengthening exercises include: squats, lunges, and split squats. Stretching and foam rolling the quadriceps regularly can allows greater range of motion and helps rehab the long term wear and tear of  running. Another way of limiting the extra wear and tear, is changing your cardio training from running to the elliptical, bike or even high intensity interval training. High intensity interval training can be combined with resistance training, a few examples can be, battle ropes, kettle bells, bosu ball, TRX and body weight exercises!

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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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Personal Trainer’s Top 5 Reasons to Start Using Battle Ropes Today!

Top 5 Reasons to Start Using Battle Ropes Today!

battle ropes

Battle ropes are a hot topic these days in the training and personal training field. It’s not a fad, battle ropes are a very effective way of training. Here are the top 5 reasons you should consider adding battle ropes to your workout regimen.

 

Personal Trainer reason #1: 

Excess post-exercise oxygen consumption – Battle ropes are a form of high intensity interval training. With high intensity training comes an “afterburn” effect. After intense exercise your body consumes higher amounts of oxygen than normal. This leads to an increase in metabolism and burned calories!

Personal Trainer Reason #2:

Increase full body power and cardiovascular endurance – Battle ropes are great for increasing full body power as well as cardiovascular endurance. The quick powerful movements increase power and strength throughout the whole body. The intense intervals with shorter rest periods will increase cardiac output and endurance.

Personal Trainer Reason #3

They are low impact – Even though battle ropes can be very intense the impact on the joints are minimal if any at all! This is great for anyone with joints problems that wants to increase their intensity without putting extra wear and tear on their joints.

Personal Trainer Reason #4

Can benefit sport specific athletes – Many of the battle rope exercises can be translated into sport specific movements to increase performance. Some athletes that can benefit from battle rope training are hockey players, football players, and MMA fighters.

Personal Trainer Reason #5

You need a change up in your workout – If you dread going to the gym, using the same old weights and machines then battle ropes could be the perfect change up you’re looking for. Not only are they very fun to use but are also a great way to blow off some steam after a tough day at work!

If you are looking to try out battle ropes you can purchase them at most sporting good stores, they can get a bit pricey though. Another option is to check out a local training studio that specializes in battle rope training and have a professional show you the ropes!

Written By: Robert Jost, 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…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Quick Tip! How Stretching Relates to Performance

Personal Trainer Quick Tip!

When and How You Stretch Can Determine Performance!

stretching

To stretch or not to stretch pre-workout that is the question. There are two main types of stretching, static and dynamic. Static stretching, Holding a stretch for 20-30 seconds per muscle group (Ex. touching toes for hamstrings), is what most people are familiar with.

 Static stretching can be a great tool used for increasing mobility and flexibility post workout, but isn’t as effective pre-game or pre-run. Studies have shown that it not only reduces your power output during sprints or sports like football. Now there is evidence it can reduce endurance performance as well. Two groups, one stretched before, the other did not, were told to go for a 30 minute run and cover as much distance as possible. The non-stretched group actually ran 3.4 % further than the stretched group. This is where dynamic stretching can be beneficially. Dynamic stretching is when actively stretch through controlled body movements or exercises tailored toward the activity you’re about to engage in. Dynamic stretching will warm and ready the muscles without reducing performance. Examples include – controlled high knees, controlled butts kicks for running, hip openers, squats and arm circles for strength training. For optimum performance, save static stretching for after exercise and start incorporating dynamic stretches before you work out!

Written By: Robert Jost 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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal Trainer’s Top 10 Reasons to Increase Water Consumption

Top 10 Reasons You Should Start Drinking More Water Today!

waterconsumption

We have all been told at some time or another to consume more water. It’s good for you they say, but what does that exactly mean? We’re going to dive deeper into what really makes water so beneficial 

Personal Trainer Reason #1: Body Composition 

Your total body is composed of about 60% water. Your lean mass (excludes fat) composes about 73%. So if your water intake is low, don’t be surprised if your energy is too. 

Personal Trainer Reason #2: Aids Digestion

Adequate water intake helps improve every digestive process from the mouth all the way to the intestines.  It can also help prevent constipation. 

Personal Trainer Reason #3: Improved Blood Flow

Your blood is made up of 86% water.  If water intake is restricted, so will your blood flow. 

Personal Trainer Reason #4: Helps Nutrient Delivery

Proper water consumption will help deliver important nutrients throughout the body, especially water soluble vitamins like vitamin B and C.  

Personal Trainer Reason #5: Protects Joints

Adequate water intake will lubricate and cushion the joints, reducing cartilage wear and tear helping to prevent future injuries. 

Personal Trainer Reason #6: Improve Brain Function

Consuming enough water will allow you to think clearer and be more productive with your time.  

Personal Trainer Reason #7: Regulates Body Temperature

Sweating is one way the body regulates temperature.  Water is excreted through the pores cooling the body down.  If water stores are low dehydration can occur. 

Personal Trainer Reason #8: Keeps Skin Moisturized

Water can help keep skin moisturized and look healthier.  Dehydrated skin will be dryer and appear to have more wrinkles.  

Personal Trainer Reason #9: Improved Kidney Function

Kidneys are completely dependent on water for proper function.  Through the use of water the kidneys remove many waste products and toxins from the body.

Personal Trainer Reason #10: Increased Muscle Strength

Muscles are made up of 76% water.  If muscles become dehydrated muscle strength will drop significantly and fatigue will set in quickly.  

Water Intake Recommendations

  • 8 glasses a day (64 oz.) is a good starting point for most
  • Athletes and avid exercises should strive for up to 110 oz. daily
  • If you weigh yourself before you work out, any weight lost by the end of your work out must be replenished with 12oz of water per pound lost. (Lose body fat, not water weight)

Written By: Robert Jost 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…

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910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Personal Trainer Reveals How to Overcome Your Training Plateaus

Top 5 Ways to Overcome Your Training Plateaus!

plateau

Hitting a fitness plateau is a common phenomenon. Your strength increases, muscle gains and/or fat loss come to a screeching halt. Why does this happen? How can you get back to achieving fitness results?

Why Do Training Plateaus Occur?

Unfortunately, overwhelming results will begin to taper off. Your body will adapt to your workouts fairly quickly and you’ll stop seeing progress. The rule of diminishing returns can also halt your progress in your gym. Over time your body will start to slow progress because of your genetic potential. You’re physically unable to gain a pound of muscle or lose a pound of fat each week for the rest of your life. So ultimately your progress will begin to slow as you get closer to your goal.

Personal Trainer Plateau Breaker Tip #1 – Consistently Change Your Exercises

The quickest way to plateau is performing the same exercises. Your body will adapt to the training stimulus. Performing squats and pushups everyday are a great way to get going. However, it may be time to change. Change the type of push up you are doing or use a new piece of equipment, such as a bosu ball. The change, in the stimulus, confuses the body and allows for continued success.

Personal trainer Plateau Breaker Tip #2 – Vary Your Repetitions and Sets

Continue to keep your body guessing by varying your sets and repetitions. If you’re doing 3 sets of 10 on every exercise for months on end, then it’s time for a switch. Schedule your workouts so you have a power day where the rep scheme is in the 6-8 range. Then add in a hypertrophy day (lean muscle gain) where the reps stay in the 10-12 range. Also add a high rep endurance day where all the reps are 15 and above. You can also incorporate different rep ranges on the same day.

Sets are another variable which can be adjusted. Instead of doing 3 sets on everything, try 4 sets on the exercises for large muscle groups (Legs, Chest, Shoulders, Back,) and 2 sets for secondary exercises for smaller muscle groups (Abs, Arms) . The possibilities are endless, so get creative!

Personal Trainer Plateau Breaker Tip#3 – Change the Order of Your Exercises

This is an often overlooked aspect of training. Many people don’t realize the order of their exercises are the same each workout. If you’re always doing squats before lunges on leg day, try adding lunges first followed by squats. This is a great technique if you see a certain exercise that is not getting the same kind of results. Squatting first makes sense, but starting with lunges, every once in a while, may increase your overall strength development.

 Personal Trainer Plateau Breaker Tip #4 – Take a Week Off

Sometimes the reason for your plateau is you’re actually working out too much! If you’re feeling tired, sore all the time, or lacking the motivation to train, it’s likely you’re overtraining. Occasionally, you overwork your body and are unable to recover quick enough. A week off from the gym can do the body good. Your muscles can finally fully recover. If you can’t stay out of the gym for a week, have a light week. A light week consists of lightening the weights, reducing sets or repetitions, performing less exercises, or reducing your intensity (never would have guessed, I’m sure). This will also allow for the body to fully recover while still staying active.

Personal trainer Plateau Breaker Tip #5 – Find a Workout Partner or Personal Trainer

A workout partner or personal trainer can be a huge asset to your progress in the gym. A workout partner can help spot you on certain exercises, increase motivation, and make working out more enjoyable. A personal trainer can do all of the above plus ensure proper form, tailor a workout plan specifically for you, keep you accountable, and make sure you reach your goals!

Training plateaus can be very frustrating but don’t get discouraged. Try implementing a couple of these plateau breakers and you’ll be back on the path to results in no time!

 

Written By: Robert Jost 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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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5 common sprint mistakes: Start and Acceleration

Sports Performance Coach Shares 5 Ways to Sprint Faster

sprint

The ability to move the body in synch is an extremely undervalued capability. Most people workout one muscle group at a time. They’re strong in single areas, but not when the body is required to move as a single unit. When they try to activate various strong muscle groups at once, they don’t understand why they can’t generate the same power.  Those who can, rarely realize the complexity of what they are doing. The people who can’t move their body in synch usually don’t realize it. There are incredible performance benefits that can be unlocked by understanding how the body moves as a single unit. Just a few technical adjustments to an individual’s movements Can yield amazing performance benefits. Here are 5 common errors, causes, and corrections in sprint technique.

Sports performance Tip 1: Places arms at shoulder width

If you are looking to generate as much power as possible, you have to keep all parts of the body in line. By getting wider than shoulder width you decrease the efficiency of your starting speed!

Sports performance Tip 2: ~90 degree in front knee

In the initial push, your rear leg produces greater initial force, but your front leg must exert force longer of the two, thus having more influence on the start. To have a powerful start, you need to put yourself in optimal starting position. If you’re hips are too high or too low, you lose efficiency in your acceleration. When setting up, adjust your hip height. Your front knee should be about 90 degrees. Clarification:, Sub elite sprinters hip height front=about 50degrees hip height rear about 90degrees. Elite sprinters hip height front=about 40degrees hip height rear about 80degrees.

Sports performance Tip 3: Load the whole body not just the arms

Remember what your purpose is, you are sprinting not doing bicep curls! The arm set up is important! However, to produce the power output needed for your greatest acceleration potential. You must distribute your body weight evenly across the body. By putting too much weight into the arms, you are affecting your hip and knee angle as well as direction of power. Solution: Raise your hips upward instead of forward, straighten arms and distribute the weight evenly!

Sports performance tip 4: Focus your eyes on the ground

Don’t raise your head up to look in the direction you are sprinting as you come out of the starting blocks. You are causing unnecessary tension in your dorsal muscles! If you are concerned about the safety of the course, check for pot holes before you get into stance, otherwise, keep your head down during the start. Keep your eyes on the ground until you get going.

Sports performance Tip 5: Don’t skip sprinting steps

Premature upright posture is often the cause of inadequate push-off force. You should not be in upright posture until you get into the maximum velocity phase. This means you are no longer in the start/acceleration phase which is about 25yards into your sprint.

These 5 sprint adjustments may take some practice and relearning. Once your body adjusts, you will see great improvement in your acceleration and it may even transfer to an increase in top speed.

 

Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns

 Performance and Fitness specialist

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Take action… Now! 

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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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Busted! 5 Myths About Resistance Training For Women

 

Busted! 5 Myths About Resistance Training For Women

pushup

There is no shortage of myths surrounding the topic of women and resistance training. In this article, I am going to debunk 5 of the most common myths and set the record straight, once and for all. Before we get started down our list of frightfully ?awed female resisatnce training misconceptions, let’s define resistance training.

Resistance Training- Defined

Resistance training is used to increase the strength, anaerobic endurance and/or size of skeletal muscles. This can come in the form of free weights, machines, body weight exercises, etc.  although, it is worthy to note that in order to see fitness goal success, we  must increase our workload overtime. For example, completing  20+ reps with light unchallenging weight for an extended period of time, that  is  improper strength training.  Completing 20+ reps is ok but it shouldn’t be easy. Use a  challenging weight! The principal of overload states that  for results to occur, you must cause a greater than normal stress/ load on the body. If it isn’t challenging, a positive result will rarely follow!

Myth No. 1: “Lifting Heavy Will Make Me Bulky?”

Ah, yes, the fear that heavy weight will turn you into some type of Schwarzenneger-esque creature. Let’s put this myth to bed first and foremost. Female bodybuilders who have a ‘bulky’ physique eat, train and take supplements to work towards that goal for years, it’s not something that happens overnight. Women do not produce enough testosterone naturally to get as big and bulky as their male counterparts. If you are a female and workout effectively,,  eat a healthy well balanced diet you will build stronger, denser muscles, burn more fat and get the ‘toned’ look you’re after.

Myth No. 2: “Lose Weight First, then Tone Up”

Some women think that in order to obtain their weight loss goals they need to be in the gym, on the treadmill or elliptical every day. Performing tons of cardio or they will not accomplish their weight loss/ fat burning goals. Let’s set the record straight. resistance training is a very important part of your exercise regimen. In order to burn fat, we first need to build lean muscle mass and that’s exactly what resistance training will do.

Myth No. 3: “Spot training can be fixed by resistance training”

dumbbell

Our genetic makeup has a lot to do with how and where we gain and lose fat, and in which order it occurs. When you’re losing weight you may notice it starting to drop off in your face, legs, or arms first. Doing hundreds of crunches will not help you get rid of the extra fat you carry in your abdomen. What will help are compound movements, incorporating large muscle groups,  which will force your body to burn extra calories, even after your gym session is over!

Myth No. 4 “Resistance training Takes Too Much Time”

You don’t need to dedicate hours a day to your resistance training program. It is, however, a very important part of your exercise program and should not be overlooked. You can achieve great results with 30 minutes of strength training 3 times a week. Just make sure to have an efficient resisatnce training program! To start choose exercises with as many large muscle groups possible, use a challenging weight, and constantly challenge yourself!

Myth No. 5 “Strength Training is Intimidating”

I must admit, the first time walking into a weight room at a gym can be a bit intimidating for most women.  It’s full of sweaty men, grunting, panting and lifting obscene amounts of weight. Just get in there and get started! Truth is,  anyone who know what they are doing is focused on their own program, anyone who is watching you is a newbie just like you!  If you’re a newbie, hiring a personal trainer may be one fo the best investments you could make. Learn the technique, have organized programs which will allow for the most effective workout, build the right mentality to sustain success, and of course lose the intimidation factor. For tips on hiring a personal trainer follow the link!

Written By: Shannon Benedetto, ACSM-cpt

Suggested Articles:

Personal Training During Pregnancy

4 Effective Training Principles 

Suggested Video:

Plank To Pushup

 

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