There's no denying the fact that we live in a lazy society. Most people would rather see quick results with little to no effort or change to their comfortable lifestyle as possible. This can also be called complacency. Companies like to exploit or take advantage of these types of personalities with promises of "lose 10 inches in 10 days" or "lose 10 pounds and still eat the foods that you love!"
The pharmaceutical industry can be one of the biggest players in this type of game. Sure, medical science and breakthroughs have helped people live long, healthy lives with the help of medicines and treatments created by these large corporations, and this is one of the key things they like to bank on. Too many people have fallen into the scary category of "I'll just take a pill for that" mentality.
The economy is driven by "supply vs. demand", so I am not blaming big pharma entirely for this complacency in the public, but they certainly have a hand in helping people think a certain way. The notion that prescriptions and medicines are inevitable as you age is not true for everybody, but somehow this 'trick' has been played and that is how many people feel.
Let's not forget that pharmaceutical companies are big, large, corporations that make gobs of cash off of helping people. However, let us not confuse the fact that although big pharma may wish to help people, they also spend millions of dollars on research and development so you can bet that they will be wanting to recover those costs, and then some, by selling their product to you!
Every 'drug' that comes out on the market is treated like any innovation by having a patent applied to it. This allows a company to control the "ingredients" to that drug for a certain period of time. One small problem, from the point of view of the company, is that the patent timer starts ticking once the molecule or specific ingredients are concocted.
Why is this important? Well, once the patent for a drug expires, those "ingredients" are then fair game for other companies to create their own version of the drug. One of the biggest examples of this came recently when pharmaceutical company Pfizer's patent ran out on the drug Lipitor. So why then did sales from Lipitor skyrocket days before the patent ran out? (Article Here)
From the first day a patent is registered for drug, the timer is ticking for that company to make as much money as possible before time runs out on their patent and other companies have the rights to release their own "versions". At this point in time, you can believe what you will and think whichever way you would like, but I would bet to say that companies are going to do their best to get their product out to as many consumers as possible before that time runs out.
The problem with this, is that in many cases, there is not enough time to conduct long-term studies on their medications. You can speak to your doctor or pharmacist regarding this, or just pay attention to the commercials for medications on tv, and you will understand that every single drug that you put into your body will cause some sort of side effect, or create the potential for something negative to happen. By being prescribed a medication, your doctor is willing to allow the positives from the drug outweigh the negatives. Plain and simple, there are inherent risks with any drug put into your body.
So where does that bring us? Well, time and time again, we are given this list of (natural) factors that can contribute to a healthy lifestyle while staying drug free. Sure, there are other issues at play here, such as being more genetically prone to something or being dealt a bad hand of cards. But for the most part, everyone can at least benefit from the factors listed below.
1. Stop Smoking - I am always just absolutely dumbfounded by the amount of people that I still see smoking. I have tried to come to a conclusion as to why people smoke and can only come up with 2 scenarios. One, you are young and figure that smoking won't effect you until you are "older". Or two, you are willing to run the risks. Without a doubt, smoking cigarettes can and is one of the worst things you can voluntarily do to your body, hands down, so stop now if you still smoke!
2. Eat Plant Sterols - Plant sterols (found in vegetables) are a great way to lower your cholesterol naturally. Many companies are now putting plant sterols in things like margarine as well, which works great, but vegetables are still your best bet as you reap the other rewards associated with them as well. If you do buy products with plant sterols in them, look for products that have been enriched naturally with either avacado or sunflower oil.
3. Mini Trees - Broccoli, cauliflower, cabbage. Those veggies that look like little trees are also a great way to lower cholesterol naturally. Stock up!
4. Olive Oil - Yet another way to lower cholesterol, switch to using olive oil over other cooking oils for not only cooking but baking as well. Oliver oil is a great way to lower your LDL (bad) cholesterol while maintaining high HDL (good) cholesterol levels.
5. Limit Meat and Dairy - Red meat and dairy sources have lots of fat in them (good and bad for you) but they can also be full of cholesterol. So if you are fighting high cholesterol levels as it is, try and cut back on your red meat and dairy consumption.
6. Fish Oil - So you are cutting back on meat and dairy, now what do you eat? Sub in some fish to your diet. DHA and EPA are tremendously healthy fatty acids found in fish that help combat high cholesterol. If you don't feel like eating fish all the time or can't stomach the taste, look into a good supplement instead!
7. Fiber - Soluble and insoluble fibers both play vital parts in our digestive systems as well as the rest of our bodies. Insoluble forms can come from things such as whole grains, vegetables, etc. Soluble fibers can be found in legumes (lentils, beans, etc.).
8. Exercise - The mother of them all! Regular, intense bouts of exercise time and time again have been proven to help and improve the lives of all walks of life at all ages. Get moving!
-Tyler Robbins
B.Sc. PTS
Thursday, November 24, 2011
Thursday, November 17, 2011
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
Proprioceptive Neuromuscular Facilitation (PNF) stretching was first developed to help rehabilitate patients by relaxing muscles with increased tone or activity. These principles can be applied to any individual, however, and although it is generally recommended to perform these techniques with a partner, using tools such as stretching bands or belts can help stretch certain body parts while still maintaining PNF stretch techniques.
PNF stretching may be superior to other stretch techniques because it facilitates muscular inhibition by using both passive and active movements (concentric and isometric) and muscle actions. The biggest downfall of these stretch techniques however, is that many body parts require a partner to help achieve PNF stretching, and they must be done with correct form and technique in order to work properly.
There are 3 main types of PNF stretches that I have detailed below. In each technique, the first phase incorporates a passive pre-stretch that lasts 10 seconds. The initial pre-stretch is then followed by a 2nd and 3rd phase which varies by technique.
Hold-Relax
Following the initial 10-second pre-stretch, a force is applied to the muscle in question while the individual being stretching "holds" the stretch isometrically. The "push" that is causing the isometric hold should be resisted against by engaging the muscle in question. The hold is held isometrically for 6 seconds and then relaxes. The last passive stretch is then held for 30 seconds and should be of greater magnitude due to the "autogenic inhibition" caused by the isometric active stretch.
Contract-Relax
Following the initial 10-second pre-stretch, and similar to the "hold-relax" technique, a force is applied in an attempt to stretch the muscle in question. In the hold-relax technique, the individual is instructed to not let the body part move and simply hold the muscle isometrically while resisting the force. In the contract-relax technique, however, the individual should actually complete range of motion, concentric contraction and then relax. A passive stretch of greater magnitude can then be performed for 30 seconds.
Hold-Relax with Agonist Contraction
This technique is performed exactly the same as the hold-relax technique in the first 2 phases, except in the 3rd phase, not only is the muscle in question being passively stretched, but there is an agonist contraction. For example, if the hamstrings were being stretched, then during phase 3, the quadriceps would contract to further accentuate the passive stretch.
-Tyler Robbins
B.Sc. PTS
PNF stretching may be superior to other stretch techniques because it facilitates muscular inhibition by using both passive and active movements (concentric and isometric) and muscle actions. The biggest downfall of these stretch techniques however, is that many body parts require a partner to help achieve PNF stretching, and they must be done with correct form and technique in order to work properly.
There are 3 main types of PNF stretches that I have detailed below. In each technique, the first phase incorporates a passive pre-stretch that lasts 10 seconds. The initial pre-stretch is then followed by a 2nd and 3rd phase which varies by technique.
Hold-Relax
Following the initial 10-second pre-stretch, a force is applied to the muscle in question while the individual being stretching "holds" the stretch isometrically. The "push" that is causing the isometric hold should be resisted against by engaging the muscle in question. The hold is held isometrically for 6 seconds and then relaxes. The last passive stretch is then held for 30 seconds and should be of greater magnitude due to the "autogenic inhibition" caused by the isometric active stretch.
Contract-Relax
Following the initial 10-second pre-stretch, and similar to the "hold-relax" technique, a force is applied in an attempt to stretch the muscle in question. In the hold-relax technique, the individual is instructed to not let the body part move and simply hold the muscle isometrically while resisting the force. In the contract-relax technique, however, the individual should actually complete range of motion, concentric contraction and then relax. A passive stretch of greater magnitude can then be performed for 30 seconds.
Hold-Relax with Agonist Contraction
This technique is performed exactly the same as the hold-relax technique in the first 2 phases, except in the 3rd phase, not only is the muscle in question being passively stretched, but there is an agonist contraction. For example, if the hamstrings were being stretched, then during phase 3, the quadriceps would contract to further accentuate the passive stretch.
-Tyler Robbins
B.Sc. PTS
Tuesday, November 15, 2011
Types of Injuries, Healing Phases and Treatment Goals
In the fitness industry, injuries can mainly be broken down into two categories; macrotraumas and microtraumas. Macrotrauma is a specific, sudden injury to a bodily tissue. Macrotrauma injuries to bones can result in fractures or contusions. When they occur to joints, they can be classified as either a complete dislocation (complete displacement of the joint surfaces) or a subluxation (partial displacement of the joint surfaces). Microtraumas occurring to ligaments are sprains classified in degree stages (1, 2, 3) where first degree is a partial tear without joint instability, second degree is also a partial tear but with minor joint instability, and third degree is a complete tear with full joint instability. Injuries affecting tendons are classified similar to bones as contusions or strains based on where the injury takes place.
When looking at muscle strains, they are also classified by degrees. A first degree muscle strain is a partial tear of the muscle fibers where the individual can make a strong contraction, but pain is present. Second degree strains also involve partial tears, but the individual can only complete weak, painful contractions. Third degree strains involve a complete tear of the muscle fibers with a very weak and very painful muscle contraction.
Microtraumas, on the other hand, result from overuse injuries caused by abnormal stress repeated to bodily tissues over extended periods of time. Microtraumas can happen due to a number of reasons including poor program design, bad training surfaces, incorrect form, insufficient motor control, decreased flexibility, predisposition, etc.
Inflammation Phase
This is the initial phase experienced during an injury. Inflammatory responses cause the injured area to become red and swollen, and cause a hypoxic environment which leads to cell death and increased blood flow to the injured area. Edema occurs which is an escape of fluid into surrounding tissues. The point of this is to inhibit range of motion to the body part to help prevent further injury. Inflammation phase usually lasts 2-3 days.
Treatment Goals - The main focus here, since the inflammation phase occurs immediately after an injury, should be to prevent further injury. This should involve immediately ceasing any movement to the injured body part and removing any external hazards that could cause further injury. Once this has been completed, new tissue needs to begin to form to repair the damaged area which can be achieved by resting, icing the area, compression and elevation.
Repair Phase
As the inflammatory phase ends, tissue repair begins. New and identical tissue is produced to replace the tissues that were damaged, as well as scar tissue forms. This phase may begin as soon as 2 days after an injury but could last up to 2 months!
Treatment Goals - Collagen fibers form at the injury site to provide framework and therefore support to the injured area. By avoiding any movement or resistance to the area can cause further atrophy (decay) to the injury and surrounding tissues. On the other hand, you obviously do not want to stress the injury to the point where further injury can happen or the recovery process is slowed. There should be a happy medium where light activity to the body part or joint occurs to promote strength and stability but to also increase blood flow to the area to warrant proper recovery.
Remodeling Phase
This is where the tissues that formed during the repair phase strengthen and prepare to return to pre-injury state. Collagen fibers decrease in production so that the proper tissues can grow and replace the injured ones.
Treatment Goals - Optimizing tissue function and full range of motion should be the primary goal of this final stage. Individuals at this stage can often be tempted to do "too much, too soon", but they should be constantly reminded to not push themselves too far and to increase resistance gradually.
-Tyler Robbins
B.Sc. PTS
When looking at muscle strains, they are also classified by degrees. A first degree muscle strain is a partial tear of the muscle fibers where the individual can make a strong contraction, but pain is present. Second degree strains also involve partial tears, but the individual can only complete weak, painful contractions. Third degree strains involve a complete tear of the muscle fibers with a very weak and very painful muscle contraction.
Microtraumas, on the other hand, result from overuse injuries caused by abnormal stress repeated to bodily tissues over extended periods of time. Microtraumas can happen due to a number of reasons including poor program design, bad training surfaces, incorrect form, insufficient motor control, decreased flexibility, predisposition, etc.
Inflammation Phase
This is the initial phase experienced during an injury. Inflammatory responses cause the injured area to become red and swollen, and cause a hypoxic environment which leads to cell death and increased blood flow to the injured area. Edema occurs which is an escape of fluid into surrounding tissues. The point of this is to inhibit range of motion to the body part to help prevent further injury. Inflammation phase usually lasts 2-3 days.
Treatment Goals - The main focus here, since the inflammation phase occurs immediately after an injury, should be to prevent further injury. This should involve immediately ceasing any movement to the injured body part and removing any external hazards that could cause further injury. Once this has been completed, new tissue needs to begin to form to repair the damaged area which can be achieved by resting, icing the area, compression and elevation.
Repair Phase
As the inflammatory phase ends, tissue repair begins. New and identical tissue is produced to replace the tissues that were damaged, as well as scar tissue forms. This phase may begin as soon as 2 days after an injury but could last up to 2 months!
Treatment Goals - Collagen fibers form at the injury site to provide framework and therefore support to the injured area. By avoiding any movement or resistance to the area can cause further atrophy (decay) to the injury and surrounding tissues. On the other hand, you obviously do not want to stress the injury to the point where further injury can happen or the recovery process is slowed. There should be a happy medium where light activity to the body part or joint occurs to promote strength and stability but to also increase blood flow to the area to warrant proper recovery.
Remodeling Phase
This is where the tissues that formed during the repair phase strengthen and prepare to return to pre-injury state. Collagen fibers decrease in production so that the proper tissues can grow and replace the injured ones.
Treatment Goals - Optimizing tissue function and full range of motion should be the primary goal of this final stage. Individuals at this stage can often be tempted to do "too much, too soon", but they should be constantly reminded to not push themselves too far and to increase resistance gradually.
-Tyler Robbins
B.Sc. PTS
Monday, November 14, 2011
Applying Sport Seasons to Periodization
Periodization, when applied to athletes, needs to be structured around sport or competition season. An entire year or macrocycle can be broken down into mesocycles of postseason, off-season, preseason, and in-season. In order to prevent training staleness as well as maximize results, each season mesocycle should include variety and different training modes.
Postseason
Simply enough, this mesocycle is in place to allow either active, or complete rest for the athlete since they just came off of a long competition season.
Off-Season
This largely consists of preparatory training and can last for several weeks. If an athlete's off-season lasts for a long period of time (16-24 weeks) there may even be time for 2 cycles of the three main macrocycles; hypertrophy/endurance, basic strength, strength/power.
Preseason
This mesocycle contains the late stages of the preparatory period and transitions the athlete into competition-mode. This is the essential transition from strength/conditioning training into sport-specific training.
In-Season
This is where scheduling may need to get creative in order to schedule mesocycles or microcycles around competitions, tournaments, or the most important games/events.
-Tyler Robbins
B.Sc. PTS
Postseason
Simply enough, this mesocycle is in place to allow either active, or complete rest for the athlete since they just came off of a long competition season.
Off-Season
This largely consists of preparatory training and can last for several weeks. If an athlete's off-season lasts for a long period of time (16-24 weeks) there may even be time for 2 cycles of the three main macrocycles; hypertrophy/endurance, basic strength, strength/power.
Preseason
This mesocycle contains the late stages of the preparatory period and transitions the athlete into competition-mode. This is the essential transition from strength/conditioning training into sport-specific training.
In-Season
This is where scheduling may need to get creative in order to schedule mesocycles or microcycles around competitions, tournaments, or the most important games/events.
-Tyler Robbins
B.Sc. PTS
Thursday, November 10, 2011
Strength and Conditioning Tips
I have compiled a helpful list of training tips below that I am sure everyone can learn something from, enjoy!
Training Time
This tip is actually a twofer (broken into 2 parts). Men and women alike are always asking when the best time of the day is to work out, so that is why this is broken into two. For men (generalizing here), they want to know when the best time of day is to work out to grow big, strong muscles. Many people will tell you that working out in the afternoon or evening is the best time for muscle growth for a number of reasons, but simply is not true. The Journal for Strength and Conditioning Research has said that consistency is the key here. If you only have time to hit the weights in the morning, do that! The study showed that men made equal strength gains regardless of what time of day they worked out.
Similarly, women (again, generalizing) want to know when the best time of day is to exercise to burn fat. Again, consistency is the key. There are pros and cons to exercising either morning or night. For example, exercising in the morning can rev your metabolism for the rest of the day, whereas exercising in the evening has the potential to burn more calories as your body's metabolism is potentially at its highest. As I have said before, doing something is always better than doing nothing, so if you only have time in the morning to exercise, do that! I personally exercise in the morning because that's what fits my schedule, but if it doesn't suit you, then fine!
Pack on the Protein
I see this one time and time again. People think that in order to grow big, strong muscles, they need to cram as much protein into each meal as possible. Studies have shown that eating 30 grams of protein in a meal yields the same benefits of eating 90 grams does. This is a perfect example of "more isn't necessarily better". Instead, you should aim to have protein in small doses throughout the day. Keep one thing in mind, however. Protein seems to have this aura attached to it now that it is this wonderful "weight-loss" food. Protein still has calories, and ingesting too much protein can still result in unwanted body fat if unused, so make sure your diet is properly proportioned. Not only that, but if all you are doing is eating protein all day, you will likely be missing out on important vitamins and nutrients that can only be found in whole grains, fruits, and vegetables!
Muscle Loss
For the longest time, there was this belief that as people age, their muscle tissue decreases. This is in fact true, but this is a sort of chicken-and-egg problem. Does your muscle tissue disappear because you age, or because you stop using your muscles as you age? Studies are now showing that it is in fact possible to continue muscle growth with strength improvements later in life. Yes, men have lowered testosterone as they age, but there is more to it than that. Once you hit the age of 65, sure, you may not be making major muscle gains, but you can still use resistance training to reduce the loss of muscle. Not only that, men and women can greatly benefit from resistance training throughout life to help strengthen bones, muscles and connective tissues!
Do It For Your Brain
Sure, many people like to exercise to try and look a certain way. Unfortunately, many personal trainers will market these types of things to you as well. I have a swift kick of reality for you though. Unless you have tremendous genetics, or photoshop (or a combination of the two), you are never going to look like some of those models or Hollywood celebrities. Not only that, but chasing "the perfect image" will only end in disappointment and despair. Instead, you should exercise to feel better about yourself in your own skin, not to mention the mental and body benefits that comes along with it. Think of how great you feel after a good workout. Wouldn't that be great to bottle that up and take a swig of that every day for the rest of your life?
Go Fast and then Go Home
I probably sound like a broken record here, but unfortunately some people just don't get it. I see and get asked by people all the time why they are not getting/seeing results from working out an hour or more at a time. I then see them slowing jogging on a treadmill or elliptical. Instead, why not try HIIT (high-intensity interval training) and cut your workout times in half? Chronic cardio should only be used if you are training for...wait for it...a cardio event such as a marathon or triathlon, etc. Instead, most people can get into their gym, exercise using HIIT principles for 20-30mins and then be done with an even better workout than something that takes twice the time.
A study done by McMaster University in Hamilton found that men who performed sprint interval training for a total of 2.5 hours (including recovery) over the course of 2 weeks has the same results as the group who performed endurance training for a total of 10.5 hours over the same time period. Yes, its alright to go back and read that again. 1/5th of the time for the same results! Another study following a group of 15 women found that high-intensity exercise (40 to 45 minutes approximately four times weekly at a mean HR of 163 bpm) reduced body fat by about 5 percent over the course of 15 weeks versus a virtually unchanged percentage in the group that performed exercise at a lower heart rate (132 beats per minute).
-Tyler Robbins
B.Sc. PTS
Training Time
This tip is actually a twofer (broken into 2 parts). Men and women alike are always asking when the best time of the day is to work out, so that is why this is broken into two. For men (generalizing here), they want to know when the best time of day is to work out to grow big, strong muscles. Many people will tell you that working out in the afternoon or evening is the best time for muscle growth for a number of reasons, but simply is not true. The Journal for Strength and Conditioning Research has said that consistency is the key here. If you only have time to hit the weights in the morning, do that! The study showed that men made equal strength gains regardless of what time of day they worked out.
Similarly, women (again, generalizing) want to know when the best time of day is to exercise to burn fat. Again, consistency is the key. There are pros and cons to exercising either morning or night. For example, exercising in the morning can rev your metabolism for the rest of the day, whereas exercising in the evening has the potential to burn more calories as your body's metabolism is potentially at its highest. As I have said before, doing something is always better than doing nothing, so if you only have time in the morning to exercise, do that! I personally exercise in the morning because that's what fits my schedule, but if it doesn't suit you, then fine!
Pack on the Protein
I see this one time and time again. People think that in order to grow big, strong muscles, they need to cram as much protein into each meal as possible. Studies have shown that eating 30 grams of protein in a meal yields the same benefits of eating 90 grams does. This is a perfect example of "more isn't necessarily better". Instead, you should aim to have protein in small doses throughout the day. Keep one thing in mind, however. Protein seems to have this aura attached to it now that it is this wonderful "weight-loss" food. Protein still has calories, and ingesting too much protein can still result in unwanted body fat if unused, so make sure your diet is properly proportioned. Not only that, but if all you are doing is eating protein all day, you will likely be missing out on important vitamins and nutrients that can only be found in whole grains, fruits, and vegetables!
Muscle Loss
For the longest time, there was this belief that as people age, their muscle tissue decreases. This is in fact true, but this is a sort of chicken-and-egg problem. Does your muscle tissue disappear because you age, or because you stop using your muscles as you age? Studies are now showing that it is in fact possible to continue muscle growth with strength improvements later in life. Yes, men have lowered testosterone as they age, but there is more to it than that. Once you hit the age of 65, sure, you may not be making major muscle gains, but you can still use resistance training to reduce the loss of muscle. Not only that, men and women can greatly benefit from resistance training throughout life to help strengthen bones, muscles and connective tissues!
Do It For Your Brain
Sure, many people like to exercise to try and look a certain way. Unfortunately, many personal trainers will market these types of things to you as well. I have a swift kick of reality for you though. Unless you have tremendous genetics, or photoshop (or a combination of the two), you are never going to look like some of those models or Hollywood celebrities. Not only that, but chasing "the perfect image" will only end in disappointment and despair. Instead, you should exercise to feel better about yourself in your own skin, not to mention the mental and body benefits that comes along with it. Think of how great you feel after a good workout. Wouldn't that be great to bottle that up and take a swig of that every day for the rest of your life?
Go Fast and then Go Home
I probably sound like a broken record here, but unfortunately some people just don't get it. I see and get asked by people all the time why they are not getting/seeing results from working out an hour or more at a time. I then see them slowing jogging on a treadmill or elliptical. Instead, why not try HIIT (high-intensity interval training) and cut your workout times in half? Chronic cardio should only be used if you are training for...wait for it...a cardio event such as a marathon or triathlon, etc. Instead, most people can get into their gym, exercise using HIIT principles for 20-30mins and then be done with an even better workout than something that takes twice the time.
A study done by McMaster University in Hamilton found that men who performed sprint interval training for a total of 2.5 hours (including recovery) over the course of 2 weeks has the same results as the group who performed endurance training for a total of 10.5 hours over the same time period. Yes, its alright to go back and read that again. 1/5th of the time for the same results! Another study following a group of 15 women found that high-intensity exercise (40 to 45 minutes approximately four times weekly at a mean HR of 163 bpm) reduced body fat by about 5 percent over the course of 15 weeks versus a virtually unchanged percentage in the group that performed exercise at a lower heart rate (132 beats per minute).
-Tyler Robbins
B.Sc. PTS
Tuesday, November 8, 2011
Periodization
Traditional periodization models are broken down into cycles. Macrocycles are the largest and usually involve an entire sport year, but can last up to 4 years for an Olympic athlete for example. Macrocycles are made up of 2 or more mesocycles which can last anywhere from several weeks to several months. Going further beyond that, mesocycles are broken up into microcycles which are usually a week long but can be as long as 4 weeks each.
To properly train any athlete, a well-structured training program will consist of both sport-specific training as well as strength and conditioning training. The emphasis placed on either training modality is entirely based on where the individual stands in not only their sport season, but also in their physical conditioning. Periodization involves shifting from non-sport specific training (strength and conditioning), that is of high volume and low intensity to low volume, high intensity sport-specific activities. This shift will occur over a period of many weeks to prevent overtraining and optimize performance.
The following image will detail the periodization periods
Preparatory Period
The preparatory period is the longest period and usually occurs at the time of year furthest from time of competition. This is the time for the athlete to establish a base level of fitness in order to build and grow from there. Slow, long distance running, light plyometrics, low resistance, high-repetition resistance training is all needed and utilized to begin conditioning.
When the preparatory period first begins and the training loads are high (long distance running/swimming, high repetition resistance training), the strength and conditioning sessions take a longer period of time, which leads to fatigued athletes that have little time for sport-specific training. As the preparatory period nears the end, the microcycles begin to change to lower the work volume, increase intensity (resistance loads), and increase sport-specific training.
The goals early on in the preparatory period should be to improve muscular endurance and hypertrophy. This goal is in place to increase the efficiency and size of the muscles so that they can then be honed and trained later. To train your muscles for endurance and hypertrophy, the individual should aim for 50-75% of their 1 rep maximum (1RM) which should result in a 10-20 repetition range. The hypertrophy/endurance phase should last anywhere between 1-6 weeks and then a low-intensity recovery week before transitioning into a basic strength phase.
Now that the individual has increased their muscular size and efficiency, the basic strength phase is designed to do just what it says and improve the overall strength of said muscles. The basic strength phase involves high intensity (80-90% 1RM) and moderate volume of 3-5 sets of 4-8 repetitions.
After the basic strength phase, the athlete can then transition into the strength/power phase. This is where high loads and low volumes are introduced to maximize the explosiveness and power in the muscles. The strength/power phase involves high intensity (75-95% 1RM) and low volume of 3-5 sets of 2-5 repetitions.
First Transition Period
A very short period, the transition period is designed to allow the body to heal and recover with one week of lower intensity, lower volume, or a combination of the two to prepare the athlete for the competition period.
Competition Period
Competition periods can last for a week to several weeks, although most athletes have a sport or competition season that can last for many months. During this time, the goal of the individual is to maintain their current strength and conditioning levels by continuing to train with high intensities, but greatly reduced volumes. Especially important during this time is that the sport-specific skills are honed and trained in order to "cash-in" on the training that has been completed in the preparatory period.
Another main goal of the athlete is to ensure that their strength and conditioning peaks during competition so that they maximize the return from the efforts they have put into their training up until this point.
Second Transition Period (Active Rest)
During this period, the goal of the athlete is to allow their bodies to rest and recover from a lengthy "peak" period during their competition season. Various light to moderate activities can be practiced as long as the body is not stressed or strained too hard. It is entirely possible for the individual to not have any resistance training at all.
-Tyler Robbins
B.Sc. PTS
To properly train any athlete, a well-structured training program will consist of both sport-specific training as well as strength and conditioning training. The emphasis placed on either training modality is entirely based on where the individual stands in not only their sport season, but also in their physical conditioning. Periodization involves shifting from non-sport specific training (strength and conditioning), that is of high volume and low intensity to low volume, high intensity sport-specific activities. This shift will occur over a period of many weeks to prevent overtraining and optimize performance.
The following image will detail the periodization periods
Preparatory Period
The preparatory period is the longest period and usually occurs at the time of year furthest from time of competition. This is the time for the athlete to establish a base level of fitness in order to build and grow from there. Slow, long distance running, light plyometrics, low resistance, high-repetition resistance training is all needed and utilized to begin conditioning.
When the preparatory period first begins and the training loads are high (long distance running/swimming, high repetition resistance training), the strength and conditioning sessions take a longer period of time, which leads to fatigued athletes that have little time for sport-specific training. As the preparatory period nears the end, the microcycles begin to change to lower the work volume, increase intensity (resistance loads), and increase sport-specific training.
The goals early on in the preparatory period should be to improve muscular endurance and hypertrophy. This goal is in place to increase the efficiency and size of the muscles so that they can then be honed and trained later. To train your muscles for endurance and hypertrophy, the individual should aim for 50-75% of their 1 rep maximum (1RM) which should result in a 10-20 repetition range. The hypertrophy/endurance phase should last anywhere between 1-6 weeks and then a low-intensity recovery week before transitioning into a basic strength phase.
Now that the individual has increased their muscular size and efficiency, the basic strength phase is designed to do just what it says and improve the overall strength of said muscles. The basic strength phase involves high intensity (80-90% 1RM) and moderate volume of 3-5 sets of 4-8 repetitions.
After the basic strength phase, the athlete can then transition into the strength/power phase. This is where high loads and low volumes are introduced to maximize the explosiveness and power in the muscles. The strength/power phase involves high intensity (75-95% 1RM) and low volume of 3-5 sets of 2-5 repetitions.
First Transition Period
A very short period, the transition period is designed to allow the body to heal and recover with one week of lower intensity, lower volume, or a combination of the two to prepare the athlete for the competition period.
Competition Period
Competition periods can last for a week to several weeks, although most athletes have a sport or competition season that can last for many months. During this time, the goal of the individual is to maintain their current strength and conditioning levels by continuing to train with high intensities, but greatly reduced volumes. Especially important during this time is that the sport-specific skills are honed and trained in order to "cash-in" on the training that has been completed in the preparatory period.
Another main goal of the athlete is to ensure that their strength and conditioning peaks during competition so that they maximize the return from the efforts they have put into their training up until this point.
Second Transition Period (Active Rest)
During this period, the goal of the athlete is to allow their bodies to rest and recover from a lengthy "peak" period during their competition season. Various light to moderate activities can be practiced as long as the body is not stressed or strained too hard. It is entirely possible for the individual to not have any resistance training at all.
-Tyler Robbins
B.Sc. PTS
Sunday, November 6, 2011
Periodization and Responses to Training Stress
Originally introduced by Russian physiologist Leo Matveyev, periodization is a concept to help prevent individuals from experiencing slower results, plateauing results, or even reversing results which can lead to injury. Periodization has recently been publicized quite a lot with the term "muscle confusion".
Strength and conditioning programs can bring about significant strength gains, but adaptations to any program is inevitable, so periodization is the concept used to help design and schedule a program that will continue to elicit physical growth and changes.
Canadian endocrinologist Hans Selye has since attempted to explain the benefits of periodization by using the General Adaptation Syndrome (GAS) which can be seen below.
-Tyler Robbins
B.Sc. PTS
Strength and conditioning programs can bring about significant strength gains, but adaptations to any program is inevitable, so periodization is the concept used to help design and schedule a program that will continue to elicit physical growth and changes.
Canadian endocrinologist Hans Selye has since attempted to explain the benefits of periodization by using the General Adaptation Syndrome (GAS) which can be seen below.
When the body experiences a new stress, or a stress that is greater than what is previously experienced, the body enters an alarm or shock phase. During this phase, which may last as long as a few days to a few weeks, the muscles will become tender and sore and the individual will even experience a drop in performance.
During the next phase, also known as the resistance phase, the body begins the process of recovery and repair. During the stress or alarm phase, the body is broken down and therefore must be repaired, that is where the resistance phase comes in. The body recognizes that the stress that was placed on the body needs to be reversed, and then some, so it rebuilds its tissues to be stronger than it was before. This is known as "supercompensation".
If, however, the same stresses are placed on the body for an extended period of time, an exhaustion phase could be reached. This is where the individual may see a return of some of the symptoms experienced in the alarm phase; soreness, fatigue, etc. There is also the potential for staleness, overtraining, and other maladaptations to occur. Not only can a stale exercise program cause overtraining but lack of sleep, poor diet, and excess mental stress can also lead to these conditions.
During the next phase, also known as the resistance phase, the body begins the process of recovery and repair. During the stress or alarm phase, the body is broken down and therefore must be repaired, that is where the resistance phase comes in. The body recognizes that the stress that was placed on the body needs to be reversed, and then some, so it rebuilds its tissues to be stronger than it was before. This is known as "supercompensation".
If, however, the same stresses are placed on the body for an extended period of time, an exhaustion phase could be reached. This is where the individual may see a return of some of the symptoms experienced in the alarm phase; soreness, fatigue, etc. There is also the potential for staleness, overtraining, and other maladaptations to occur. Not only can a stale exercise program cause overtraining but lack of sleep, poor diet, and excess mental stress can also lead to these conditions.
-Tyler Robbins
B.Sc. PTS
Thursday, November 3, 2011
Motivation - Ways to Out-Wit Your Excuses
Human beings are creatures of habit. We generally all fall into our daily routines. We wake up, shower, eat breakfast, go to work, come home, eat dinner, watch tv, go to bed, sleep, repeat. Most people get into routines that are so set in stone that they don't even remember what they did or ate the previous day, also known as "auto-pilot". Why not make exercise a part of this daily routine, similar to what I do. I exercise 6 days a week, and include my workouts in my daily routine so that I am now on such a routine schedule, that if I miss my workout, the rest of my day is "off".
The disadvantage to this, is that people make excuses to skip their workout(s). One missed day becomes two, then two becomes ten, and so on. As soon as you break that momentum, the train is derailed and it is much harder to get back on the tracks than it is to stay on the tracks I promise you that!
I remember when I make the decision and commitment to change my lifestyle a few years ago now, those first few days, weeks, and months were tough. I really struggled with maintaining momentum and keeping myself motivated, but now that I have included exercise as part of my daily routine, there is no turning back. Below is a list of common excuses people make, and a counter-argument that I hope you can use the next time you feel like giving yourself one of these lame excuses.
"I have no time."
The disadvantage to this, is that people make excuses to skip their workout(s). One missed day becomes two, then two becomes ten, and so on. As soon as you break that momentum, the train is derailed and it is much harder to get back on the tracks than it is to stay on the tracks I promise you that!
I remember when I make the decision and commitment to change my lifestyle a few years ago now, those first few days, weeks, and months were tough. I really struggled with maintaining momentum and keeping myself motivated, but now that I have included exercise as part of my daily routine, there is no turning back. Below is a list of common excuses people make, and a counter-argument that I hope you can use the next time you feel like giving yourself one of these lame excuses.
"I have no time."
Trust me, I understand. Today's society moves at a faster pace than ever before. Some people have kids, others work 3 jobs. Some people have 14-hour work days. The problem I have with these scenarios is when I hear people say, "I just don't have time to work out" followed by, "Hey, did you catch American Idol last night..." Let me make one thing clear. Just as going to work/school/etc. to pay the bills, get an education, etc. Exercise should be part of your full-time job. If you have time to sit down and watch tv, you definitely have time to exercise! If you are one of those people that really do have busy lives, don't watch any tv because of your long days. Fine, but you can still do your best to squeeze in 20 mins of exercise a day which is the daily recommended exercise that can improve your mind and body immensely!
"American Idol comes on as I leave."
Similar to the point above, some people use an excuse such as their favorite tv program to skip their workout. Everyone needs some down time every day for entertainment, etc. as that is what can help you smile, laugh, and relax after a long day. Again, I get it! However, just because your program runs from 7-8pm does not mean that you need to watch it at that time. The holidays are coming up, tell your friends/family that you wish to invest in a DVR (digital video recorder) so that you can record your shows and watch them later. A bonus to that, is after you are done your workout, you can watch your program even faster as you can then fast-forward through the commercials!
"I need my sleep."
I try to create my exercise schedule at least a month in advance. For the most part, I know what my work/personal schedule is like, so I can fit exercise in accordingly. 99 times out of 100, I am exercising first thing in the morning so that I can get my workout done and out of the way so that I can focus on the rest of the day. If you stay up late at night, flick the tv or computer off and go to bed an hour earlier so that you can get up earlier and do a workout then. I know, I know, those first few weeks waking up when it's still dark out can be tough, but stick with it, you may even grow to enjoy it, I have!
"Gyms are too expensive."
You have options. If a gym is too expensive, look into home workout videos. If workout videos are still too expensive, use the power of the internet to come up with your own workouts you can do at home for free. You will honestly be amazed at how many top-notch workouts you can do with little to no equipment. Again, the holidays are coming, so ask your family/friends to buy you some workout gear like resistance bands or dumbbells.
"Eating healthy and exercising doesn't fit my budget."
I hear this one quite often as well, and it just floors me every time. Similar to the previous point, people neglect their health based on monetary problems. Again, I understand that some people are worse-off than others, struggling to pay the bills, etc. You do have options to stay fit and active for very cheap. But please do not tell me that you just spent "x" number of dollars on your new flat-screen but can't afford healthier food options or exercise equipment. Get your priorities in check!
"Eating healthy and exercising doesn't fit my budget."
I hear this one quite often as well, and it just floors me every time. Similar to the previous point, people neglect their health based on monetary problems. Again, I understand that some people are worse-off than others, struggling to pay the bills, etc. You do have options to stay fit and active for very cheap. But please do not tell me that you just spent "x" number of dollars on your new flat-screen but can't afford healthier food options or exercise equipment. Get your priorities in check!
"I'm bored with my workout."
Shake things up! No, I don't mean go buy a shake weight. I mean shake up the order and design of your workout. Instead of doing bench press, try pushups. Have an all legs day? Change it up for a total-body workout, etc. There are limitless combinations of exercises and workouts that one can do to keep things fresh.
"I never see results."
Every person who begins to exercise and change their lifestyle should set goals for themselves, but make it realistic and worthy of your time. What I mean by this is that most people aim to exercise and eat healthy so that they can hit the beach in their new swimsuit to strut around and impress other people. I have a piece of harsh reality for you...most people do not care what you look like! Instead, you should exercise and change your diet so that you feel better and are healthier so that you can enjoy life. Sure, looking "better" (I use that term loosely) will more than likely come as you get healthier, but focus on other things such as body fat percentage, resting heart rate, healthy blood pressure, etc. If you aren't making any progress at all, refer to the previous point, as you probably need to shake things up. Why continue down a path that clearly is not working for your situation. Maybe you need someone to help you re-design a workout plan or study your diet plan for you. Either way, there are tools and resources available to help you.
"Four weeks and no change!"
I will be perfectly honest with you here. Most people don't see a lot of change in the first few weeks of exercising. This is due to many reasons including your body being in shock due to its new routine. Sure, you may feel better and may even lose a few pounds, but you may not look any different. Remember to stick with it as your body is still improving in ways that you may not be able to see. Your circulation should be improving, your bones are strengthening, your joints and ligaments are getting stronger, your muscles are becoming more efficient, etc. All of these first steps in an exercise program will lay the foundation to improving your body further as you continue down this road.
"I have no energy."
Eat! One of those most common issues that cause burn-out in people is that they are not eating enough. Sure, you may think that starving yourself while exercising is the way to go to lose those pounds quickly, but remember that your body needs fuel to burn off the "goo". The trick here is to eat nutrient-dense foods that get the most out of each calorie so that you can keep your calories low while maintaining high energy levels. Fruits and vegetables anyone?
"My body needs time to recover."
Yes, you need time to recover after every workout. What that means is that if you worked your chest on Monday, don't work your chest again until at least Wednesday or Thursday. That doesn't mean your legs are broken though! Alternate muscle groups throughout the week so that you can stay active while not over-working your muscles. If you are absolutely sore, do some really light cardio like an exercise bike with the lowest resistance. By getting your blood moving, you are already helping your body remove all of that broken-down and damaged tissue in you muscles that is causing the soreness.
"I hate working out alone."
Go to the gym at times of the day when they are most active. Generally early morning and prime-time are the best through the week as "regulars" go either before or after their work day. Fitness classes are also a great way to get more of a "team atmosphere" where everyone is working hard and struggling together. Just don't let others be a distraction causing you to take too long of breaks.
-Tyler Robbins
B.Sc. PTS
-Tyler Robbins
B.Sc. PTS
Wednesday, November 2, 2011
Special Issues Related to Aerobic Endurance Training
There are other factors and variables at-play for an athlete who is actively training for endurance sports. These factors are listed below and should also be considered in aerobic endurance program design.
Cross-Training
There are many research studies that show the immense benefits to cross-training. Cross-training is essentially using other forms of physical activity to maintain or improve performance. Cross-training can be used to increase exercise economy in such cases like using weighted squats for runners to increase muscle strength. It can also be used to minimize the effects of certain training stresses. An example of this would be a runner using cycling maintain or improve his/her VO2 Max yet not have the physical impact on the body tissues from running.
Detraining
When an athlete ceases to train, especially in aerobic endurance training, the gains that have been attained from training can be lost very quickly. Cross-training can only slow this process slightly, so in order to slow or stop the loss of training benefits, an athlete should continue to train by modes discussed in a previous blog.
Tapering
Tapering has been show to be an effective way for aerobic athletes to reach their peak potential for a competition. The goal of tapering is to greatly reduce training duration and intensity for a set period of time before competition while greatly focusing attention on the individual's diet and lifestyle habits to increase their performance on race day. The idea is to allow the body to heal, recover and hydrate in order to 100% for competition.
Resistance Training
Similar to cross-training, resistance training can have many benefits for aerobic endurance athletes. Benefits include faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances.
-Tyler Robbins
B.Sc. PTS
Cross-Training
There are many research studies that show the immense benefits to cross-training. Cross-training is essentially using other forms of physical activity to maintain or improve performance. Cross-training can be used to increase exercise economy in such cases like using weighted squats for runners to increase muscle strength. It can also be used to minimize the effects of certain training stresses. An example of this would be a runner using cycling maintain or improve his/her VO2 Max yet not have the physical impact on the body tissues from running.
Detraining
When an athlete ceases to train, especially in aerobic endurance training, the gains that have been attained from training can be lost very quickly. Cross-training can only slow this process slightly, so in order to slow or stop the loss of training benefits, an athlete should continue to train by modes discussed in a previous blog.
Tapering
Tapering has been show to be an effective way for aerobic athletes to reach their peak potential for a competition. The goal of tapering is to greatly reduce training duration and intensity for a set period of time before competition while greatly focusing attention on the individual's diet and lifestyle habits to increase their performance on race day. The idea is to allow the body to heal, recover and hydrate in order to 100% for competition.
Resistance Training
Similar to cross-training, resistance training can have many benefits for aerobic endurance athletes. Benefits include faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances.
-Tyler Robbins
B.Sc. PTS
Tuesday, November 1, 2011
Application of Aerobic Program Design to Training Seasons
Athletes who participate in a specific sport generally have seasons. In order to train for a specific season, an athlete's periodizational training should be structured to ensure that they "peak" at the most advantageous time; when their season starts! Below is a list of how training cycles are broken up for an aerobic athlete.
Off-Season (Base Training)
Generally after an athlete completes their sport season, they take a short amount of time off from any training before they get back into their training regimen. Off-season can therefore be considered the starting point and should be used to create a base-level of aerobic conditioning.
Preseason
Preseason, or towards the end of the off-season, is the second cycle. This is when the intensity and duration for an athlete are greatly increased. It is at this point that any strengths and/or weaknesses should be addressed to hone any specific training modes that need extra or less attention.
In-Season (Competition)
Here is where any weaknesses would continue to be worked on from the preseason training during "practice" sessions. Duration and intensity should be greatly reduced in the interest of the athlete so that they are rested and recovered for their competition days.
Postseason (Active Rest)
This cycle is intended to just keep a fairly consistent level of aerobic conditioning, but to allow time for rest and recovery. The duration and intensity of the training sessions should definitely be "throttled-back" during this time to not only allow the body to heal, but to also allow the athlete to mentally relax to prevent cases of "burn out".
-Tyler Robbins
B.Sc. PTS
Off-Season (Base Training)
Generally after an athlete completes their sport season, they take a short amount of time off from any training before they get back into their training regimen. Off-season can therefore be considered the starting point and should be used to create a base-level of aerobic conditioning.
Preseason
Preseason, or towards the end of the off-season, is the second cycle. This is when the intensity and duration for an athlete are greatly increased. It is at this point that any strengths and/or weaknesses should be addressed to hone any specific training modes that need extra or less attention.
In-Season (Competition)
Here is where any weaknesses would continue to be worked on from the preseason training during "practice" sessions. Duration and intensity should be greatly reduced in the interest of the athlete so that they are rested and recovered for their competition days.
Postseason (Active Rest)
This cycle is intended to just keep a fairly consistent level of aerobic conditioning, but to allow time for rest and recovery. The duration and intensity of the training sessions should definitely be "throttled-back" during this time to not only allow the body to heal, but to also allow the athlete to mentally relax to prevent cases of "burn out".
-Tyler Robbins
B.Sc. PTS
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