Which is better, the front squat or the back squat? The answer to this ongoing debate depends heavily on the client.
Can caffeine boost sports performance? Research shows that caffeine is ergogenic—it targets the brain and nervous system to resist fatigue during a workout to increase performance. The key is using it correctly and not overdoing it, which can lead to jitters, anxiety, a racing heart, and trouble sleeping at night.
Before we can begin to answer the question of how much activity is enough, we need to consider what fitness means. Fitness is synonymous with health, our physical condition and even our ability to complete the tasks required for our ongoing survival (and perpetuation of the species). Our modernised society has overwhelmingly reduced the tasks and activities we need to accomplish to survive, but the general lack of movement has negatively impacted our health and physical condition. Regular physical activity, even in small amounts, can help prevent, treat, and sometimes even alleviate some of the most common chronic conditions we encounter, including high blood pressure, cardiovascular disease, stroke, obesity, type 2 diabetes, osteoporosis, depression, and some cancers (1,2).
The Atkins diet made headlines in November 2002 when researchers from Duke University presented results of a study comparing the Atkins diet to the American Heart Association’s (AHA) low-fat diet at the AHA’s annual scientific meeting. Headlines of “Atkins diet meets with success,” “Vindication for the Atkins diet?” and “Atkins diet beats low-fat fare” had meat-lovers cheering and dietitians cringing. Sceptics argued that the study, funded by the Atkins Center for Complementary Medicine, included too few people and failed to monitor participants’ actual food intake and exercise levels.
The NASM Performance Enhancement Specialisation (NASM-PES) was developed to teach fitness professionals how to elevate an athlete’s training to achieve noticeable results while also decreasing the chance for injury. When working with athletes, the most important responsibility of a fitness professional is to ensure safety both on and off the playing field. The opportunity to put these types of skills and knowledge to work is huge.
Today’s typical golfer faces many challenges. Not only are golf courses becoming longer and more difficult, but today’s golfer is actually less prepared to play the game. In today’s automated society of long commutes, computers and television, many golf enthusiasts are not properly conditioned because of a lack of movement in their everyday lives. People today are spending more time in office-related jobs and more hours at work. Due to this, individuals are sitting for longer periods of time (less daily activity), increasing the chances of poor posture, muscle imbalances, and poor cardiovascular conditioning. The combination of a dynamic movement like a 100 mph golf swing and a 3-4 mile walk can be very challenging for most people and lead to poor performance and/or injury.
Exercising in the cold can bring about many unique challenges. What are the best strategies to stay safe and prevent some of these potentially life-threatening or at least performance reducing challenges? One of the easiest strategies to counter the cold weather is to have the right gear for the exercise environment. Dressing in layers is one of the best defences against the cold. Choosing moisture wicking fabrics to keep your skin dry from sweat will keep you warm since water is a very poor insulator (1). Outer layers can be removed to release built-up body heat as exercise intensity increases or becomes wet from the elements. Skin that is not covered will quickly lose heat (1,2). Wearing a hat or helmet will reduce your heat loss even further (1).
There are so many connections between sleep and exercise! Whether you are getting enough, the position you choose, or even what you eat before you get your z’s can impact exercise results. As a partner, exercise can help alleviate stress, anxiety, and depression, challenges that interfere with sleep. By exercising, many aspects of sleep are improved, including falling asleep more quickly and staying in a deep sleep longer. Give your body the time it needs to sleep for health, performance, and happiness. Here we’ll share some of the more fitting information on sleep and exercise.
Are your clients held back by their belief in fitness fictions? We get to the bottom of the five most common misconceptions.
Studies have shown that ‘only about 18 percent of people who buy gym memberships use them consistently’ (creditdonkey.com). As a personal trainer, it is your job to motivate your clients to exercise on a regular basis.