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 

 Suggested Articles:

How to Prevent Common Sports Injuries

Top 3 Reasons for Back Pain

Suggested Video:

Muscle Up

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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

 Suggested Articles:

5 Tips for Leading a Healthier Lifestyle

How to Achieve Your New Years Resolutions

Suggested Video:

Kettle Bell Toss

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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

 Suggested Articles:

The Power of The Power Plate

Battle Rope Training

Suggested Video:

Battle Rope Fat Loss Workout

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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

 Suggested Articles:

Athlete Performance

Preventing Common Sports Injuries

Suggested Videos:

Sprint Acceleration Training

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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! 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

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 

 

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map

Start with motivation continue with determination!

 

 

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

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

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


View Larger Map