Personal Training During Pregnancy

Personal Trainer Discusses Benefits of Training During Pregnancy

pregnancy

Pregnancy is a time of dramatic changes in a woman’s life, not only physically, but emotionally as well. Many women, especially first time mothers, are in the realm of the “unknown” and do not know what to expect during their 9 months of pregnancy.  The idea of starting personal training at this point in their lives, even if they were previously physically active, probably does not cross many minds.  In this article I’m going to cover some of the beneficial aspects that personal training and exercise can have during pregnancy and delivery.  As with anything, before starting any type of exercise program, please be sure to confer with your OB/GYN first.

Exercising in the first trimester, of your pregnancy, is a great time to begin or regulate your routine.  I know, I know, I hear all the mothers out there screaming, “between the overwhelming fatigue and morning sickness…  exercise is the last thing that I want to think about during pregnancy.  If you are a beginner, the key is to start up slowly.  Even short, gentle sessions of exercise may improve your sleep, and release endorphins that will help you feel more happy and energetic. Obtaining a personal trainer to help you start towards your goal of being a fit and healthy momma, is a great idea during your first trimester.  Your trainer will be able to guide you (along with the input of your doctor) through what is safe and most effective to having a healthy pregnancy.

Continuing a regular exercise routine throughout your pregnancy, as long as you are able, will also have other beneficial effects such as reduced swelling or backaches, and easier labor and delivery.  Labor and delivery is one of the most physiologically challenging times of a woman’s life.  About as long as an average marathon runners finish, the average labor and delivery for a first time pregnancy, is approximately 9 hours. Labor for who has had 2 or more children, approximately 7 hours (Murray and Huelsmann, 2009).  One study indicates that exercise during pregnancy may result in a shorter labor and delivery for all women (Clapp, 1994).  Also, some women have the notion that exercise during pregnancy may lead to pre-term labor, however, studies have shown that maternal physical activity is not associated with the occurrence or increased occurrence of preterm labor (Gavard and Artal, 2008).

Overall, exercising during pregnancy, with the consent of your doctor, can have many surprising benefits. Obtaining a personal trainer and getting your exercise routine started early on, can help you have an easier, happier, healthier pregnancy, as well as shorten time recover in post-partum. With so many “what if’s” with the welcoming of a new child, why not help ease your mind (and possibly your backaches!) and do everything in your power to have the healthiest pregnancy you possibly can.

 Written By: Shannon Benedetto ACSM-cpt

 Suggested Articles:

Healthy Eating During the Holidays

Gluten Free Diets and Weight Loss

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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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The Power of the Power Plate: Does it actually work?

The power plate:Vibration technology 

Voorhees personal training Power plateThe power plate, a vibrating plate, which many assume is a gimmick! A machine that looks like a Doctor scale on steroids, you stand on it and it stimulates your muscles? That’s right! The problem is not with the technology but the  way it has been used in the past. Many, think of the shake weight, “Hold this! and you’ll get a workout!”. The science behind the power plate goes much further, as well as the range of exercises that come with the power plate. Lets go through the facts!

History of the Power Plate: Weight loss and decreased bone density

Vibration therapy can, interestingly enough, be dated back to Greece (everything dates back to Greece, amazing). This idea was first developed by the Soviet union cosmonauts. There is minimal gravitational force in space, muscles and bones are not loaded (if you don’t use your muscles you lose your muscles and in space you don’t use your muscles) as they normally are on earth. Cosmonauts in space lose their muscular strength very quickly (muscle atrophy).  The decrease of bone density increases the risk of bone fractures, so it was not safe to stay in space for extended periods of time. As a result, they were forced to return to earth quickly. Whole body vibration true potential was uncovered by Russian scientist Vladimir Nazarov, found a successful way to combat this—so successful, in fact, that their cosmonauts were able to endure an average of 400 consecutive days in space, compared to 130 days for American astronauts. The Soviets discovered the secret of how to make gravity work for them.

The power plate and vibration technology: Force= Mass * Acceleration

Stay with me! We’ll keep it simple. There is a simple principal in training which any good trainer follows, the principal of overload. To see results you must stimulate your muscles, bones, neurological system, etc. Each workout should be a challenge! To make it a challenge you have to increase the force output from you body. Sir Issac Newton’s second law, Force=Mass * Acceleration. To increase force you must increase mass (use heavier dumbbells, use a tighter resistant band etc.) or acceleration, which stays constant, Gravity!
Every time you use a heavier weight you’ve increased your force but your acceleration would be unchanged. However,  the power plate gives you the opportunity to change the G forces against your body to increase force! Allowing for greater mobility and overall functional performance!

Pulling it all together: vibrating, Gravity and personal training exercises

Gravity is another form of acceleration. It is the one form of acceleration we are all subject to. Gravity is what causes your muscles to develop—your muscles allow you to counter the effects of gravity, so that you can move. If the Earth had no gravity, you wouldn’t develop muscle, as we covered in the history portion.Vibration is simply adding more gravity to your body, or increasing “G-forces.” for example, Rebounding on a mini trampoline can range up to 3 g forces at the bottom of the jump.

The Power Plate: No other Vibration training compares

The power plate moves side to side, up and down and back and forward unlike any other Vibration technology!

The power plate moves side to side, up and down and back and forward unlike any other Vibration technology!

If you have tried vibration technology in the past, but it was not a power plate, you have not tried effective acceleration training. The Power plate works by vibrating in three dimensions, or three planes: vertical, horizontal and sagittal (front and back). The Power Plate moves at a very high rate (25 to 50 times per second) across very small distances (two to four millimeters), so you aren’t knocked off balance, but just enough that your muscles must accommodate the stimulus.

When the Power Plate vibrates up and down, your muscle tone improves

Left to right and front to back movements improves your balance and coordination.

The many imitators on the market usually have their machines move side to side, don’t be fooled. Without the complex motion, specifically the up and down vibration, it loses its effectiveness!

So the net result is a dramatic improvement in strength and power, flexibility, balance, tone and leanness.

Just by standing on the vibrating Power Plate, each muscle in your body reacts in a continuous flow of micro adjustments, expanding and contracting reflexively. Now imagine, instead of standing on it or holding a push up position, actually completing a full, high intensity workout! The Muscular, bone and neurological stimulation, is incomparable!

To add a few more stats to your imagination!

If you apply 30 Hertz (30 cycles per second, the standard level on the power plate) for 30 seconds, you are expanding and contracting your muscles a total of 900 times in just half a minute. This means you can train to an athlete status with 12-25 minutes of Acceleration Training, three days a week. Now expand that by completing a Training Aspects high intensity workout! Results are inevitable!

Two Must follow rules with the Power plate:

There was a facility a couple years ago which had power plates but due to some other troubles (un-related to the power plates) they were forced to close down. If you ever tried the power plates (specifically) and had a bad experience. You most likely, were following someone who had limited experience on the power plate. 2 rules to always follow:

Power Plate Rule #1:

Do Not stand straight up on it! The vibration will go straight to your head and especially if you’ve never used vibration technology, it will not be pleasant. The vibration has to go some where!  When you stand straight, it will go through your whole body and straight for your head. SOLUTION, When standing on the power plate make sure to hold at least a 1/4 of a squat or focuss the vibration into specific areas. From there you can get creative!

Power Plate Rule #2:

Do Not lay down on your back! Those are advanced exercises not for the average person. You must have a good amount of experience using the power plate and have the ability to truly control your core (most do not).

Follow those 2 rules and you will have a much better experience with the power plate.

 

When you only have a hammer everything looks like a nail! fill your tool belt with a variety of personal training techniques!

When you only have a hammer everything looks like a nail! fill your tool belt with a variety of personal training techniques!

Power Plate conclusion: The Bad, the ugly and the take away

As for all training equipment/ techniques , they go through fads. The media will hype a training style or piece of equipment for a few months even a year, then it dies out. When something new comes out/ or is brought back, it’s different! As a species, we love new and different! Except new and different is not always better. There are a few essential principals which must be analyzed to see if the new fad of the year is truly effective (we’ll save that for another article).

I’ll keep it short on this.The power plate is not a fad, nor is it the answer to all of your problems. The power plate is an extremely effective tool, to have in your belt of tricks if you are a trainer and a great piece of equipment to change up your training program to become more mobile and body capable. It has great capabilities but must be used properly!

Where can I find one? 

So if you’ve made it this far in the article you are probably wondering where you can find a power plate.

  1. The Most expensive way is get certified with the power plate, learn some anatomy and physiology and read a few muscle fitness magazines. Then buy a power plate and have your fun! Or! Buy one and get a specialized power plate  personal trainer to train you at home.
  2. Many chiropractors and physical therapy facilities have one. See if they’ll let you use it.
  3. Your best choice:  Training Aspects is certified by the makers of power plate, As well as all the other research and personal training, sports performance and fitness knowledge, they have 5 years of experience with the power plate! Get the Ultimate Training Aspects personal training and Sports performance program developed for you! Here are a few more benefits of the power plate and a specifically tailored personal training or sports performance program:
    • Increase blood flow
    • decrease appearance of cellulite
    • Increase body mobility capabilities
    • weight loss
    • Increased muscle tone
    • efficiency of workouts
    • Sports performance

Power Plate is Back in South Jersey: Cherry Hill, Voorhees and surrounding areas! 

Power plate Athletes and stars

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

 Performance and Fitness specialist

Suggested Articles:

Battle Rope Training Benefits 

Setting Realistic Fitness Goals

Suggested Videos:

Battle Rope Fat Loss Workout

 

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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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Sports performance seminar for The Scranton Knights

Training Aspects of Voorhees,Nj visit Scranton Knights, a High School Football team, for a Sports performance seminar.

July 26, 2013. Voorhees, NJ based fitness and performance specialist Kirill Vaks CSCS of Training Aspects. Took a trip to Scranton, PA to conduct a sports performance seminar on strength, power and speed. He met with the 11-1 Scranton Knights football team. Prior to the seminar the team was in the process of completing their daily strength and conditioning program, developed by coach Joe Gorton their defensive backs coach, as well as strength and conditioning coach. The Knights’ weight room had a great workout atmosphere and Coach Gorton has helped instill a great work ethic and discipline into his players. Performance on the field starts in the weight room!

The team was called to bring it in and the sports performance seminar began. On the agenda was strength, power and speed in sports and how the hips play a major role in optimal performance. After Kirill spoke on various aspects of power, strength and speed, he proceeded to demonstrate a few training techniques that are great for maximizing potential on the field. The examples consisted of unilateral and bilateral exercises meant to develop and balance out optimal body performance. Battle ropes and Kettlebells had a great response and are always a staple in any Training Aspects program.

The Knights are a winning organization, great coaches and staff, great facilities, and dedicated young players. They are always looking for an edge on their competition and Training Aspects is happy to help them stay on the cutting edge with their sports performance program. Training Aspects would also like to congratulate Coach Gorton with his new position as defensive coordinator and strength and conditioning coach with the Pittston Patriots! 

Scranton football team Thanks sports performance seminar

 

Achieve your full physical & mental potential! 

 

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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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Anabolic Steroids: Decide for yourself?

One of the articles I recently posted was on natural (everyday substances) testosterone masking agents. Wine, green tea and white tea, were found to have some masking abilities when tested. As mentioned, the breaking news of Lance Armstrong using steroids and being stripped of his 7 titles has headlined sports news and the effects are even more damaging.

The topic on Steroids has been brought up often in the past 10 years. It seems each year a new sports figure is found using them. Commercials, informing the public, of the dangers of using steroids have become more popular but share only the worst case scenario. Before I continue, keep in mind, I believe in getting results naturally, without the use of steroids or any other performance enhancing drug(s). However, I also believe a person should have accurate information and then have free choice on how to act. If you have a strong diet, challenge yourself every time you train and live a healthy life style, results will come to you. There is no greater feeling than not only reaching your maximum potential but then sustaining it! However,  Let’s better define the process and affects.

Steroids Defined:

Anabolic steroids are the synthetic (man-made) derivatives of the male sex hormone, testosterone. Anabolic steroids are used to increase muscle size, body mass, strength, and speed of recovery. Corticosteroids are mistaken for anabolic steroids when they are actually used to buffer overactive immune responses and reduce swelling. Both men and women naturally produce testosterone. If testosterone is taken or injected in its natural state, rapid degradation occurs making them mostly ineffective. For this reason, anabolic steroids must be chemically modified for the most effective anabolic and androgenic response.

Who uses them?

First dramatic reports of anabolic steroid use came during the 1954 world lifting championship. By 1960 use of anabolic steroids spread to other Olympic sports. Presently, hype and drama of steroid use is pervasive in professional sports. However, steroids are also used by many who are outside of organized sports. A national survey was conducted among high school seniors. The survey showed that 7% of respondents were using or had used steroids. One-third of the admitted users were not involved in school sponsored sports and more than one-fourth were using to improve appearance as opposed to athletic performance.

How they are used:

Most people who use anabolic steroids do so in a cyclic pattern of several weeks or months alternated with periods of discontinued use. The dosage is usually increased throughout the cycle. On average, a typical cycle lasts about 5-10weeks. Often, other anabolic drugs are introduced concurrently. This process is referred to as a “stacking” regimen. “Stacking” is believed to increase the potency of the anabolic agents. The most effective delivery method is intramuscularly injection (usually through the gluteus). There are some versions of the drug that can be delivered orally but these are less effective. Depending on the type of injectable steroid being used, it may stay in circulation approximately one day (Testosterone propionate) to a few months (Testosterone Buciclate) after a single injection.

Adverse effects further explained:
There are many negative effects but the majority of them are temporary if all protocols are followed. One or two cycles should not cause many of the listed side effects. However, those with an addictive personality, skewed personal body image, lacking proper guidance on the matter, or do not realize the presence of the aforementioned conditions can end up getting into trouble.  In most cases, the really damaging effects occur when people do not properly cycle or begin to rely on the anabolic agent too heavily. Many don’t realize that the majority of people will never be happy with their body. Each person believes they can look a little better. What starts off with one cycle, many times becomes several more cycles thus leading to serious adverse effects.


Benefits further explained:
The short term use of steroids, may have a few more benefits since the adverse effects  are not as prevalent. However, in short term use, the concern is more on will the person be able to only complete 1 cycle? When hormones are out of balance, mental stability can be more vulnerable.
The draw backs of Long term steroid use can be in some cases so debilitating that they should never be used. However, in the competitive world of sports the potential benefits of steroid use can be difficult to forego. Athletes have to train and compete day in and day out. Reducing the amount of time the body is in a catabolic state (breaking down) by decreasing cortisol levels allows for a maximum anabolic state (building of) by increasing testosterone levels. In short, the body is able to train at a higher intensity for a longer duration of time as well as recover in a shorter amount of time. Of course, in the end this leads to increased muscle size, performance and strength.

Conclusion:
Athletes have a financial stake in their performance. Though steroids are illegal, the need to compete and excel in pursuit of glory and wealth make steroids extremely attractive. The potential negative effects of sustained use on the body, to reputation, and the possibility of incarceration can seem like acceptable risks. If this is a realistic dilemma, make sure to discuss and conduct quality research on the topic and understand there are short term as well as long term consequences which affect each individually differently.

 Kirill Vaks
Fitness and exercise 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…

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910 Haddonfield-Berlin rd.
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Start with motivation continue with determination!

 

 

 Kirill Vaks
Fitness and exercise 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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Natural Testosterone level masking agents

In present day sports, performance enhancing drugs (PEDs) but more specifically testosterone, are consistently in the headlines. The current scandal surrounds Lance Armstrong; his titles, the live strong foundation, his legacy etc.  I was reading through my weekly articles and found this one to be fitting.

 

 Kirill Vaks
Fitness and exercise 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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Do Pull ups

Problem: I want to do more pull ups!

To do more pull ups… do more pull ups!

I was sitting in a public area the other day and overheard a young woman asking a guy who, sounded like a fitness enthusiast “ I am very strong and slim, but for some reason I can’t do a pull up, what do you think I should do?”.  His answer was pretty straight forward “it’s a back exercise so you must have a weak back. Just increase your strength by doing rows and pull downs.  That should do the trick”. Now though it is true that the major muscle involved in the exercise, if done properly, are the muscles of the back. However, your body must work in unison as well as begin processing the movement. The kinetic chain, in the body, is a cycle between the muscular, skeletal and neurological systems. If all three systems are unable to do their jobs, no matter how strong you are, you will not be able to complete the exercise.  The body does not move one muscle at a time. There are a number of muscles firing with any motion performed, especially during a pull up.

Solution:

Now the follow up to the approach “just keep trying” is.. “so  I should just hang there?”  Yes… & no! As you hang there  for as long as your grip allows, try to pull yourself up as much as you can (anything is better than nothing). Hang and pump! Activate the muscles that should be pulling you up, this way your body gets a taste of what is to come. There are also modified exercises which must be done to accompany hanging there.   Begin doing a “control down” or eccentric pull up. Begin at the top of the pull up, your arms at 90 degrees or chin to bar (use a step, plyo box, or just jump up into the pull up position.) Then control the motion from the top down as slow as possible.  To add another exercise into it, you can also use an assisted pull up machine. Make sure to challenge yourself when performing assisted pull-ups. If you can do more than 4 reps, decrease the assisted weight until you are doing them on your own.

If you can do a pull up. Do as many as you can and then perform the exercises mentioned in the previous paragraph. This will increase your total pull up reps as well as overall strength!

For other tips, questions or comments feel free to email!

 By: Kirill Vaks
Fitness and exercise 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:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Knee pain, No problem!


When your goal is to lose weight but you can’t do much with the lower body due to knee pain, results seem impossible.  Doing cardio on machines may hurt during the exercise, but what’s worse is that the extra wear and tear can actually have more negative impact in the future.  Implementing cardio through resistance training also causes problems since your largest muscle groups can’t be activated through squatting or lunging, due to the knee pain.   Whether your knee pain stems from a legitimate knee injury (ACL tear, no cartilage in your knee etc.) or your knee pain, as stated in the last article, is from underdeveloped areas which need more focus, your goal is to lose weight.

The solution is Kettlebells!  What could be more exciting and effective than swinging a bell!?  (For me personally, there is nothing more exciting.)  True kettlebell exercises are power exercises.  In other words, by the definition of power, maximizing work performed per unit of time, by incorporating more muscles, you increase the amount of work done.  Simply, power exercises force you to do more work than regular exercises, thereby yielding more energy used, or more calories burned.  You may be asking how this helps bypass the knee pain.  Power exercises incorporate your whole body, which all stems from the hips.  The kettlebell exercises use minimal knee bending!

 

Here are the top 4 Kettlebell exercises (for beginners) .


1. The Kettlebell swing: all Kettlebell exercises are based off of the swing.  A Whole body ensemble!
Click Picture to see video 

Click picture to see exercise! start at 1min 40 seconds

2. The Kettlebell swinging high pull: a very effective exercise with the base principles from the swing, but have a stronger focus on your back and posterior deltoids as well.
Click Picture to see video  

Click picture for the high pull. Start video at 5mins 16 seconds

3. The Kettlebell clean:use a challenging bell! Remember you should not be able to bicep curl as much weight as you can perform with the clean.
Click Picture to see video 

Click picture to see the clean

4.  The Kettlebell snatch:the most advanced of the three others named.  The snatch is based off of the high pull with a smooth vertical transition.
Click Picture to see video  

Click to see the Kettlebell snatch

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

Suggested articles:
* Knee pain solution 
* Weight loss Top 5 don’ts
Suggested Video:
*Kettlebells Vs. Dumbells

 

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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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Knee pain solution

Kettlebells have become a very  popular training style in the past 5-10years, in the USA. The Kettlebells, unlike many other popular fads, are here to stay. Besides being one of the most effective ways of training, whether to lose weight or for athletic performance, they can also be used for people with bad knees who have trouble squatting, lunging or pretty much doing any exercise for their lower body. If you have bad knees and  are in too much pain to do lower body exercises, it is very hard to accomplish your fitness goals. The article written by Dr. Ben Fung goes into more detail anatomically on how the kettlebells can help people with knee pain, specifically. I will elaborate and share some more examples in the upcoming article on effective kettlebell exercises for people with knee pain and looking to lose weight.  click the picture to read his article “Kettlebells for knee pain”.

Click picture to read article

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

Suggested articles:
*  6 ways, weight loss plateau
*  5 Don’ts

Suggested Video:
*Kettlebell Basics

 

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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Part 2 progression of training

Last week I mentioned that an individual’s advancement in the progressions depends on his or her specific goals and capacity to complete them.  The next two phases, maximum strength and power, consist of advanced movements and total body awareness.  No matter what sport you compete in, or goal set. The next two stages are essential.  In the same respect, many of the exercises from these phases are thrown about the gym with no regard to the risk of injury. 

 

Phase 3: Maximum Strength.  This refers to the highest force produced within the muscles to create a maximum contraction.  More simply stated, it’s the most amount of weight that can be lifted in a given exercise.  An effect of maximum strength training is a synchronization of muscle fiber firing during a contraction.  To give you a picture, lets dive into the muscle.  Strings of muscle fibers run along the inside of the muscle and act as small rubber bands.  If more of these muscle fibers pull at once, the muscle contraction as a whole will be stronger.  Another effect of maximum strength training is an increase in contractile force.  Muscles must adapt to the load placed upon them.  Consistently lifting heavy weights will enable the muscle fibers to contract with more force.  One misconception about strengthening is that you must push until fatigue for the best result.  When an individual pushes to exhaustion they have strayed away from the goal in mind, PURE STRENGTH.  One hundred pushups is an example of muscle endurance and will allow you to make that movement repeatedly.  If you are strengthening, the aim is to bench press as much weight as possible only once. These are different modes of exercise and challenge different energy systems. Therefore, one does not equal the other.

“Because strength is a crucial athletic ability, it always has to be trained with the other abilities.”(periodization training for sports) This phase is a main focus during pre-season in athletics and can last for 3 to 9 weeks. During the competitive season strength training is woven into the week to assure that the athletes will lose as little strength as possible.  Exercises are high intensity and low volume with rest intervals between 2 and 5 minutes for the muscles to fully recover between sets.  The movements are slow and controlled to create a large amount of tension in the fibers.  Eccentric and tempo training can be utilized to increase the contractile force in the muscle fibers.  Pay special attention to range of motion and technique due to the elevated risk of injury.  Make sure you are breathing properly so there is no loss in power.

 

Phase 4: Power. Work divided by time.  How quickly can you synchronize your muscles to lift large amounts of weight?  This is why body awareness is important from the day we start.  Exercises such as the power clean, clean and jerk, and power snatch require more than just pure strength, they require extreme coordination.  The advanced movements performed in the barbell power clean, for example, replicate multiple actions from other exercises.  It includes the deadlift, shrug, calf raise, high pull, and front squat to be completed consecutively in an explosive motion.  Easy?  Olympic weightlifters do this exercise lifting hundreds of pounds!  The muscles, again, need to be perfectly synchronized and must know the appropriate time to contract and relax.

            This is usually the last phase before transferring to sport specific plyometrics, sprints, agility, hand-eye coordination, etc.  The heavy weights that you are lifting very quickly with a jumping motion (power clean), is reduced to weights slightly more than your body weight.  Now we have the ability to move quicker with more power and strength to be utilized in competition.  There is still plenty of training to be done, but our progression of resistance has elevated our physical potential to be the absolute best we can possibly be.

 

Want the specifics? Contact me!

Zak Goodman BS, CSCS
Exercise specialist
Zgoodman@trainingaspects.com

Suggested articles:
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*Body fat lifestyle change
Suggested video:
*K-bell Vs.  D-bell

 

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