Improve Speed and Agility

If you or your client is looking to improve speed, quickness, and agility, you may need to add hip flexion exercises to your leg routine.  Most athletes know to train their glutes, quads, hamstrings, and calves.  But many athletes forget to train the hip flexion muscle group which includes the psoas major and iliacus. 

Dean et al (2005) showed that subjects improved both 40 yard time and shuttle times after an 8 week hip flexion resistance training program.  There were no improvements in the control group.  Results were published by the Journal of Strength and Conditioning.

A simple hip flexion exercise is lying leg raises.  Make sure your lumbar spine stays flat against the floor when performing this exercises.  A more advance exercise is hanging leg raises.  These exercises will challenge your core along with the hip flexor group.

In summary, everyone should follow a total body, all joint action, exercise routine.  If you are missing a few joint actions in your weekly routine, you may be shorting yourself athletic improvement or even worse, creating muscular problems that may lead to injury down the road.

Halloween Candy

Do you still have Halloween candy?  No doubt eating that candy will not only add a few extra calories into your diet but it will also give you somewhat of a guilty conscience.  Well don’t worry, there’s a way for your guilty pleasure to make its way into your muscles.

After workouts, your muscles have used up muscle glycogen and are starving for sugar to replenish your glycogen stores.  An influx of sugar and protein will stimulate an extra uptake of glucose and amino acids into your muscles.  A good ratio is 3 to 1 or about 45 grams of candy (sugar) to 15 grams of whey protein depending on your workout.

So remember, fast acting sugar plus a fact acting protein makes for a wonderful post workout snack.  But also remember that you need to resume your normal diet shortly thereafter.  Candy should only be used as a treat AFTER your workout! Enjoy J

Balance and Stability Training

Balance represents an ability to stabilize and maintain a desired body position.  A balanced body is thought to represent a correct or efficient positioning of a body part or entire body.  Balance training has shown not only to improve balance but also strength.  With improvements in strength come improvements in sports performance.

Furthermore, balance and stability training continues to grow and is a mainstay as a cutting edge method in conditioning and performance training programs.  There are many ways to incorporate balance training into your fitness program.  You can warm up with a few balance movements, use them throughout, and/or finish your workout with them.  Always start with easier movements and progress as your neuromuscular system improves.

Moreover, once the body is properly balanced, movements are more energy efficient, safer, and feel more natural.  Studies have confirmed more muscle activity in more muscles during balance training with equipment such as the Bosu Ball (pictured).  Everyone gets benefits from balance training especially the elderly and those just beginning a fitness program.  It’s not only beneficial to everyone, but it will be a fun way to challenge your body in a different manner.

Personal Training Jobs on the Rise

According to the Department of Labor, the number of personal trainers grew by 44 percent in 2010 and 2011. That's why so many unemployed Americans are trying to transform their passion for fitness into a new career.

Surprisingly, the fitness industry is one of the few growing businesses since the recession began adding nearly 10 million jobs and gym members since 2007.

With the obesity problem in the United States continuing to rise, the demand for personal trainers also continues to rise.  Health and fitness isn’t a fad, it’s here to stay.  Almost every gym in America along with many other medical facilities is looking for certified personal trainers.

Along with a good base salary, many personal trainers enjoy the flexible schedule.  The flexibility allows for many trainers to spend more time with their families as either full time or part time trainers.

Source: Human Kinetics and ABC News

Kettlebell Training

The Kettlebell is an old Russian training tool that has been recently rediscovered for full body conditioning.  Kettlebell workouts are said to improve strength, endurance, flexibility, coordination, and balance.

But does a kettlebell workout provide enough resistance to improve strength over traditional weight lifting?  Does a kettlebell workout improve cardiovascular endurance better than traditional cardiovascular exercise?

The American Council on Exercise did a study on the workout intensity on kettlebells versus treadmill running.  As expected, the kettlebell workout was intense.  Heart rate and oxygen consumption increased rapidly.  The average caloric expenditure was 20 calories per minute with the kettlebells.  The intensity was high but VO2 max was higher during the treadmill run.

Furthermore, kettlebell training does improve strength and power for your beginner clients.  But experts agree in order to improve strength and power for your experienced athletes, traditional weight training may be more beneficial.  Moreover, you will have to incorporate other traditional exercises to really target some of those muscles that kettlebells don’t fully incorporate.

In summary, if you are looking to change up your routine, give kettlebells a shot.  Similar to circuit training or cross training, you will receive some strength benefits along with very good cardiovascular benefits.

Dehydration and Sport Performance

Staying hydrated in the Texas summer heat is very important for sport performance. There have been numerous studies on the effects of dehydration and exercise.  Most experts agree that 2% dehydration will lead to a drop in sport performance of up to 21%.  Furthermore, a decline in cognitive function occurs at 2% dehydration including skill sports such as soccer.

There are several reasons for the drop in production.  As you start to dehydrate, there is a decrease in plasma volume.  This causes a decrease in stroke volume and a decrease in skin blood flow.  With less blood going to the skin, it becomes harder to sweat and cool your body.  Ultimately, your core temperature rises which begins to take a toll on your body which may cause cramping and heat exhaustion.

I've seen several people wearing extra clothes or "sweat" suits to try and lose more weight.  The truth is, those people will lose more weight BUT it is mostly water weight which returns as soon as they are properly hydrated.  Instead of focusing on weight loss for the afternoon, focus on performance and intensity.  Proper exercise will benefit you more in the long run than "sweating" out a few extra water pounds.

Therefore, expert recommend properly hydrating yourself before your activity.  Drink at least 4 liters of water 24 hours before your activity if not every day.  Drink another ½ liter 1 to 2 hours before your event.  Then drink plenty of fluid during your activity and include a sport drink if you are exercising for more than 1 hour to replace any electrolytes lost in the sweat during your activity.

Building a Strong Core

Which ab exercise is most effective for building a strong core?  Everyone has their favorite.  They all seem to work well but let’s look at the science behind these exercises to see which ones may have an advantage.

Clark et al (2003) concluded that the stability ball crunch was more effective than 5 other ab exercises including leg raises and traditional crunches.  More specifically, Sternlicht et al (2007) was able to show that placing the stability ball near the lower back versus the upper back, activated the abdominals more than the traditional crunch.

Escamilla et al (2006) tested 12 different ab exercises.  The exercises that kept finishing near the top were the Power Wheel roll-out, the hanging knee-up, and the reverse crunch on a 30 degree incline.

In conclusion, a strong core is important for athletic performance and the prevention of low back pain.  Train your abs as you would train your other muscles: 1 to 2 times per week.  Use a variety of movements and try one or all of the following exercises: stability ball curl-up, Power Wheel roll-out, the hanging knee-up, and the reverse crunch on a 30 deg incline.

Upper and Lower Abs

Should you train lower abs differently from upper abs?  There have been numerous studies that tried to answer the same questions for years.  Most studies agree that every abdominal exercise excites the muscle fibers of the lower and upper abs equally.  But a few at least one study supports the notion of adding reverse curls to your ab exercise routine.

A study by Clark et al (2003) tested the upper abs and lower abs from 8 healthy subjects.  Using electrode placement on upper and lower abs, the results showed no significant difference between upper abs and lower abs on six different ab exercises.

On the other hand, a study by Willet et al (2001) reported small differences between lower abs and upper ab activity in their study.  For example, the curl-up and reverse curl both produced similar results for the upper rectus abdominis; but, the reverse curl seemed to excite the lower rectus abdominis more than any other exercise.

In summary, most experts agree that all ab exercises will strengthening your abdominal wall and minimize low back pain.  But if you want to play it safe, doing both curl-ups and reverse curls will ensure your entire ab wall is strong and mobile.  Now showing off that abdominal wall is a different story.  Those six pack abs will only begin to show with a good diet and cardio plan as well.

Salty Killer

Hypertension (high blood pressure) has become a major problem in the U.S.  Sodium (salt) is a major factor in the hypertension (high blood pressure) epidemic.  A recent article by the National Council on Sports and Fitness detailed the problems of the "salty killer."  Nearly one in three U.S. adults is battling hypertension and half of those Americans are losing the battle.

On average, U.S. adults consumer 3,266 mg per day. Most of the time, we are consuming foods high in sodium without noticing.  The recommended dietary allowance for sodium is less than 2,300 mg per day.  Foods are packed with sodium because it adds flavor and is a great preservative.  Popular foods with high salt content include deli meats, chips, crackers, and many condiments.

The easiest thing we could do is make a conscience effort to cut out excessive sodium.  So instead of fast foods or processed foods, better choices would be fresh foods from the market.  Hypertension is a major contributor to cardiovascular disease.  Minimizing salt intake will greatly reduce the chance of cardiovascular disease.  Education is the first step to winning the battle against hypertension.

Source: NCSF News

Don't Use Your Microwave

Don't use your microwave!  At least that's what we've all heard at one time or another.  Many concerns are radiation leaks, toxic foods, and/or changes in the food's nutrient value. 

Microwaves heat your food by vibrating molecules, mostly water molecules, which produce friction.  Since radiation is not used in microwaves, radiation does NOT pose any health threats.  Furthermore, there have been no studies that confirm that microwaved foods have resulted in sickness or disease.

On the other hand, microwaving foods can change vitamin and mineral content; but, so does traditional cooking.  The decrease in the amount of vitamins and minerals occurs because of the heat and not the source of the heat.

Microwaving (or cooking) your food in plastic is a whole other topic.  But if you use glass or most ceramics, there shouldn't be any danger in using a microwave to heat your food.

Fish and Shrimp for Joint Pain?

We've all know by now that fish and shrimp are a great source of protein.  Many of us also know that fish and shrimp are a great source of essential fatty acids.  But did you know that fish and shrimp can also help with joint pain?

Many people suffer from joint pain whether it's arthritis or tendinitis.  Pink colored seafood like salmon, lobster, crab, and shrimp also have anti-inflammatory properties that will aid with joint pain.  Many people warn against the over consumption of seafood because of the possibility of mercury poisoning.  Therefore, eating 2 or 3 servings of seafood per week should be beneficial to your health and your joint pain.

If seafood is not your style, you can always turn to fish oil.  Many people buy fish oil to ensure they are receiving they proper amount of omega-3s in their diet.  Taking 1 or 2 tablespoons of fish oil per day, whether in liquid or pill form, will also improve your overall health and aid with joint pain.

If you have attended PFTA Personal Trainer Certification School, and you would like more information, please visit our website: www.PFTAschools.com or call 800-994-7382.

Does Honey Help With Allergies?

On my drive to work, I sometimes see road side vendors claiming they have the cure for allergies.  Their signs boast of their honey coming to the rescue of allergy sufferers.  But are their claims true?  I looked deeper into honey and the claims of allergy relief.

The theory behind honey and its allergy relief lies within the bees little feet.  As they fly from flower to flower collecting nectar, they also carry different types of pollen on their limbs.  When they go back to their hives, the pollen is mixed in with the nectar to make honey.

When the beekeeper takes the honey, it has many of the allergens causing problems among the local residents.  It does not have so much as to cause problems but just enough of the allergens for your body to make antibodies.  In theory, one tablespoon of local honey per day will help your body make antibodies to these allergens...very similar to a flu shot.  The trick is...it has to be local honey.  Buying honey manufactured many counties and/or states away may not carry the same pollen causing you problems.  Many people swear by local honey so if you are suffering this spring...it may be worth a try :)

The World Is Getting Fatter

Obesity is spreading around the world and continues to pose serious health threats according to Dr. Richard Horton, the editor of the Lancet a medical journal.  Besides posing health issues to individuals, the increased costs of treating obesity is a major expense for everyone.  Obesity can cause diabetes, heart disease, stroke, sleep apnea, and certain forms of cancer.

This initial study shows that 1.5 billion adults in the world are overweight while 500,000 million of those adults are also classified as obese according to the U.S. Center of Disease Control's BMI calculator.

A different study by Dr. Wang at Columbia University predicts that 50% of Americans will be classified as obese by the year 2030 if this upward trend continues.  Inactivity and diets high in processed foods are the two main culprits for the rise in obesity.

More education is needed to reverse this trend in the U.S. and the rest of the world.  Today, personal trainers are learning how they can prescribe diets and exercise programs in order to help adults and kids alike win the battle against obesity.

The Perils of Stress

Stress at work and/or at home causes many problems.  The first thing it does is raise cortisol levels.  Increased cortisol levels will break down protein for energy.  If you have increased stress in your life, then it is most likely that you have lost muscle which will lower your metabolism and lower your energy levels.

Stress also causes emotional eating or sometimes the loss of your appetite.  Neither of those two stressful events are healthy.  Over-eating will cause you to gain weight which will eventually cause more stress.  Losing your appetite will cause weight loss but you may lose too much muscle and have decreased energy levels and a slower metabolism.

One way to battle stress is to confront it head on.  When you are feeling stressed, take a time out from the stressful event and go for a walk or jog.  Many experts agree that light activity will lower stress levels and reverse the effects of stress.  Another way to confront stress is to have healthy foods at your disposal so when you are craving comfort foods, you can turn to fruits and nuts instead.

Speaking of stress...it's time to go for a jog :)

Supercharge Your Workouts

Supercharge your strength training workouts by incorporating advanced training principles.  Because muscle recruitment is highly dependant on the size principle, your workouts will normally recruit the same muscle fibers as the previous workout.  In order to recruit more muscle fibers or different muscle fibers, you need to involve the "overload principle." 

There are several ways to "overload" your muscles including increasing the number of sets, increasing the number of reps, increasing the amount of weight, or decreasing the amount of rest time.

Other advanced training principles include forced reps and dropped sets.  The goal of every strength training workout should be to recruit more muscle fibers than the previous workout.  A good indicator of increased recruitment is muscle soreness.  You don't have to be sore after every workout but soreness, even slight soreness, indicates you may have recruited fibers that were NOT recruited in the previous workout.

Personal trainers often help their clients with forced reps.  Once a client can NOT do any more reps, the trainer will assist the client with one or two more reps.  This ensures that the client is recruiting muscles fibers that may not have been recruited previously. 

Common sense will tell you that the same workouts will yield the same results.  If you want to make changes, if you want to make improvements, then you should improve your workout by changing it up.

Boost Your Metabolism

Many people have decided to lose weight this year.  Most of them have chosen a diet to reach their weight loss goal.  Some have chosen to began an aerobic exercise program.  But if you really want to boost your metabolism and reach your weight loss goal, it's time to incorporate resistance training into your diet and cardio plan.

Resistance training is NOT just for bodybuilders.  Resistance training is for anyone who wants to improve their overall health.  A proper resistance training program will develop muscular strength, improve muscular flexibility, enhance bone health and bone density, strengthen tendons and ligaments, and develop muscular endurance.

As an added bonus, a resistance training program will also boost your metabolism.  It has been well documented that a pound of muscle burns 80 to 100 extra calories per week while a pound of fat only burns 3 to 5 calories per week.  This one pound of muscle will burn over 10 fat pounds per year.  With all the benefits of resistance training, the only question is why more people aren't doing it!

If more information on boosting your metabolism, call 800-994-7382.

Too Little Protein May Increase Body Fat

A study published this week in the Journal of the American Medical Association suggests that diets low in protein may lead to increased fat storage.  CNN reported the study as most Americans began their annual battle with weight loss at the turn of the year.

Furthermore, the study suggests that the minimum protein intake federal health officials currently recommend may not be enough to maintain muscle mass in some people.  Americans involved in exercise require more protein than those Americans that lead a sedentary lifestyle.

There are several mechanisms at work.  First, your body needs a minimum amount of protein just to maintain the muscle you already have.  Second, a person involved in exercise requires additional protein to build muscle and to cover an increased amount of energy expenditure.

In summary, if you have begun a diet and/or exercise program, make sure you are eating enough protein; otherwise, you may be losing muscle along with fat....or even worse....gaining fat!

If you are interested in becoming a personal trainer, and you desire more than just a piece of paper, give us a call at 800-994-7382.