The last part of the multi-part series examining common food-label claims used by companies.
"Made in..." (Country listed)
What does it mean?
This simply means that the product is assembled in the country listed.
What to watch out for
"Made in" and "From" are completely different labels here. For example, a pizza may be made by a local company in a factory down the street, but all of the ingredients to actually make said pizza may actually come from countries all over the world.
"Product of..." (Country listed)
What does it mean?
This is probably what people think of when they view the label from the previous point. This means that all major ingredients, processing and labor used to make the product are from the country listed.
What to watch out for
This is usually just seen on fruits and vegetables that are produced locally as it is becoming more and more common for multi-ingredient products to be assembled with products from all over the world. These are great products to purchase to support your local economy and farmers.
"Natural"
What does it mean?
Products have not have been changed in any way. Nothing has been added or removed (with the exception of water).
What to watch for
Consumers seem to mistake the term "Natural" with "Healthy". For whatever reason, people are tricked into this term time and time again. One of the most common I see day in and day out is "Natural Sea Salt". I see more and more companies jumping on this bandwagon, referring to their product as being "Seasoned with All-Natural Sea Salt!" Unfortunately, there is no difference between digging the salt out of the ground or drying it from sea water, they can both increase blood pressure equally!
"Organic"
What does it mean
A way of farming that avoids the use of synthetic fertilizers or pesticides, growth regulators, and livestock feed additives such as antibiotics.
What to watch out for
Many countries, counties, states and provinces may have different guidelines as to what "Organic" really means so some companies may slap this label on their products to try and cash-in. Also, many scientific studies have failed to show any significant health benefit from consuming organic products over non-organic.
-Tyler Robbins
B.Sc. PTS
Friday, September 30, 2011
Wednesday, September 28, 2011
My Birthday Challenge
I have decided that I want to do a birthday challenge this year. Well, not exactly. I actually decided that I wanted to do a birthday challenge a few years ago, but never built up enough motivation/desire to do so. So what exactly is a birthday challenge you ask? Here is what birthdaychallenge.com has to say about it, and since they sum it up quite well, I figure there is no point re-phrasing what they have already phrased so well:
Inspired by Jack LaLanne, a birthday challenge is essentially a goal, generally in the form of physical achievement, to make your birthday more memorable than the last. Usually the number of your years lends itself to the base of your challenge. For example, on his 70th birthday Jack LaLanne towed 70 boats carrying 70 of his friends across Long Beach Harbor (about 3 miles), handcuffed and shackled.
On November 25th 2011, I will be turning the ripe old age of 27 years old. I can't actually believe I am nearing 30 so quickly. I guess that is part of my motivation to do this challenge, because I want to make this birthday more memorable than last year's, and hopefully I can continue this on as an annual tradition!
The other motivational tool for me here is the fact that my first born child (boy) is expected on December 28th of this year, and even though I have spent the last few years changing my lifestyle to be as fit and healthy as possible, I hope that this annual challenge can also motivate and inspire my son to lead a healthy lifestyle as well!
I am currently in the planning stage, trying to figure out some physical feats and accomplishments that I will be able to train for and accomplish, but that will still be a challenge for me as well considering it IS a birthday challenge after all!
Stay tuned to my blog for more details as I will keep you updated on my training progress, etc. Oh, and I also plan on video recording my training and the challenge itself so that I can hopefully inspire some of YOU out there as well!
-Tyler Robbins
B.Sc. PTS
Inspired by Jack LaLanne, a birthday challenge is essentially a goal, generally in the form of physical achievement, to make your birthday more memorable than the last. Usually the number of your years lends itself to the base of your challenge. For example, on his 70th birthday Jack LaLanne towed 70 boats carrying 70 of his friends across Long Beach Harbor (about 3 miles), handcuffed and shackled.
On November 25th 2011, I will be turning the ripe old age of 27 years old. I can't actually believe I am nearing 30 so quickly. I guess that is part of my motivation to do this challenge, because I want to make this birthday more memorable than last year's, and hopefully I can continue this on as an annual tradition!
The other motivational tool for me here is the fact that my first born child (boy) is expected on December 28th of this year, and even though I have spent the last few years changing my lifestyle to be as fit and healthy as possible, I hope that this annual challenge can also motivate and inspire my son to lead a healthy lifestyle as well!
I am currently in the planning stage, trying to figure out some physical feats and accomplishments that I will be able to train for and accomplish, but that will still be a challenge for me as well considering it IS a birthday challenge after all!
Stay tuned to my blog for more details as I will keep you updated on my training progress, etc. Oh, and I also plan on video recording my training and the challenge itself so that I can hopefully inspire some of YOU out there as well!
-Tyler Robbins
B.Sc. PTS
Tuesday, September 27, 2011
Resistance Training 7 Step Approach - Step 7: Rest Periods
What I am referring to here when I discuss rest periods is the amount of time between sets. For the most part, rest periods are directly related to the workload. I will break down the 4 main training goal categories below and detail the fine particulars in their rest periods.
Strength and Power
For a quick refresher, strength and power exercises usually involve maximal and near-maximal weights with repetitions of 6 or lower. Research has shown that there are much greater strength gains from individuals who rest for 2-5 minutes rather than 30 seconds.
The fact that when your training goals are for strength and power, and you are literally pushing your muscles to the limit should be no surprise that longer rest periods are necessary.
Hypertrophy
Studies have shown that 30-90 second rest periods facilitate the greatest gains for hypertrophy training goals (6-12reps). The theory behind this time frame is that you actually want to start another set of exercises for the same muscle group before it has completely recovered. This can increase the metabolic demand and damage within the muscles to facilitate muscular growth.
Muscular Endurance
Muscular endurance training (12+ reps) has a goal to increase the aerobic capacity of muscles. In doing so, and the fact that muscular endurance training is training with lighter resistance, rest periods between sets should be as minimum as possible (30 seconds or less).
-Tyler Robbins
B.Sc. PTS
Strength and Power
For a quick refresher, strength and power exercises usually involve maximal and near-maximal weights with repetitions of 6 or lower. Research has shown that there are much greater strength gains from individuals who rest for 2-5 minutes rather than 30 seconds.
The fact that when your training goals are for strength and power, and you are literally pushing your muscles to the limit should be no surprise that longer rest periods are necessary.
Hypertrophy
Studies have shown that 30-90 second rest periods facilitate the greatest gains for hypertrophy training goals (6-12reps). The theory behind this time frame is that you actually want to start another set of exercises for the same muscle group before it has completely recovered. This can increase the metabolic demand and damage within the muscles to facilitate muscular growth.
Muscular Endurance
Muscular endurance training (12+ reps) has a goal to increase the aerobic capacity of muscles. In doing so, and the fact that muscular endurance training is training with lighter resistance, rest periods between sets should be as minimum as possible (30 seconds or less).
-Tyler Robbins
B.Sc. PTS
Monday, September 26, 2011
Resistance Training 7 Step Approach - Step 6: Volume
Volume refers to the total amount of work (or weight lifted) completed by an individual in a workout. People are usually most familiar with references to sets and repetitions, but there are also a few other connotations that you may or may not have heard of. Below I will define a few common terms.
Volume - Total amount of weight lifted in a workout.
Set - Group of repetitions sequentially performed before a rest.
Repetition-Volume - Total number of repetitions completed in a workout session.
Load-Volume - Total number of sets multiplied by the weight lifted per repetition. For example, 2 sets of 30 pound bicep curls (10 reps each set) would be 600 pounds ( 2 x 30 x 10 ).
Multiple Versus Single Sets
Some studies have shown that a single set of a specific exercise (8-12 reps) is enough to increase muscle strength and hypertrophy (growth). What is generally accepted and understood however, is that single sets are fine and will increase strength and hypertrophy for those individuals that are new to resistance training, but in order to continue to progress, an individual must use multiple sets in order to properly work and fatigue a muscle.
If we think back to our definitions from above, most specifically the "Load-Volume", it is easy to understand why multiple sets are more effective than a single set, even if the single set is done until failure. For example, if an individual did 100 pound back squats to failure (10 reps), in 1 set, that "Load-Volume" is 1000 pounds. However, if the same individual did 3 sets of 10 reps of 80 pound back squats, then the "Load-Volume" would be 2400 pounds lifted.
Primary Resistance Training Goal
In a previous blog (Step 5: Training Load and Repetitions), I discussed the goal repetition ranges for various training goals, but now we need to also relate this to Volume.
For strength and power gains, we know that an individual should try and stick to a weight that will keep them in a 6 or lower rep range. Studies have also been completed that have shown that 2-6 total sets per muscle group also yielded the best results.
Muscular hypertrophy or growth has been shown to be most effective when choosing a weight or load that keeps you in a 6-12 repetition range, in 3-6 total sets.
Muscular endurance is when you aim to stay above the 12 rep range, but slightly different than the power/strength or the hypertrophy goals, endurance recommendations are to simply do 2-3 sets.
-Tyler Robbins
B.Sc. PTS
Volume - Total amount of weight lifted in a workout.
Set - Group of repetitions sequentially performed before a rest.
Repetition-Volume - Total number of repetitions completed in a workout session.
Load-Volume - Total number of sets multiplied by the weight lifted per repetition. For example, 2 sets of 30 pound bicep curls (10 reps each set) would be 600 pounds ( 2 x 30 x 10 ).
Multiple Versus Single Sets
Some studies have shown that a single set of a specific exercise (8-12 reps) is enough to increase muscle strength and hypertrophy (growth). What is generally accepted and understood however, is that single sets are fine and will increase strength and hypertrophy for those individuals that are new to resistance training, but in order to continue to progress, an individual must use multiple sets in order to properly work and fatigue a muscle.
If we think back to our definitions from above, most specifically the "Load-Volume", it is easy to understand why multiple sets are more effective than a single set, even if the single set is done until failure. For example, if an individual did 100 pound back squats to failure (10 reps), in 1 set, that "Load-Volume" is 1000 pounds. However, if the same individual did 3 sets of 10 reps of 80 pound back squats, then the "Load-Volume" would be 2400 pounds lifted.
Primary Resistance Training Goal
In a previous blog (Step 5: Training Load and Repetitions), I discussed the goal repetition ranges for various training goals, but now we need to also relate this to Volume.
For strength and power gains, we know that an individual should try and stick to a weight that will keep them in a 6 or lower rep range. Studies have also been completed that have shown that 2-6 total sets per muscle group also yielded the best results.
Muscular hypertrophy or growth has been shown to be most effective when choosing a weight or load that keeps you in a 6-12 repetition range, in 3-6 total sets.
Muscular endurance is when you aim to stay above the 12 rep range, but slightly different than the power/strength or the hypertrophy goals, endurance recommendations are to simply do 2-3 sets.
-Tyler Robbins
B.Sc. PTS
Sunday, September 25, 2011
Resistance Training 7 Step Approach - Step 5: Training Load and Repetitions
Load is the most critical part of a resistance training program. I will detail ways in which fitness professionals define and use loads in a well-rounded resistance training program.
Terminology Used to Quantify and Qualify Mechanical Work
Mechanical Work - force and displacement (distance) an object or weight is moved. A quantifiable way in which you can measure mechanical work is like in Olympic weight lifting when you multiply a weight lifted by the number of times lifted.
Load Volume (or Volume Load) - Basically a measurement of weight (units) multiplied by distance (distance units) and repetitions. To note however, that certain repetition quantities alter the quality of the work being done. For example, 1 set of 15 repetitions is not the same as 3 sets of 5 repetitions.
Relationship Between Load and Repetitions
Repetitions is and should be inversely related to the load lifted, especially when calculating correct loads for specific repetition amounts. For example, the higher the load, the lower number of reps an individual should be able to lift.
Calculating 1-repetition maximum (1RM) and 10-repetition maximum for individuals is a highly effective tool to structure a proper resistance training program. Depending on an individual's goals, their resistance exercises should remain within a specific rep range to meet such goals, which will be discussed later.
Keep in mind that an individual's 1RM (or calculated 1RM) on a weight machine may be significantly higher than doing a similar action with free weights as more synergistic muscles must be involved, potentially lowering the overall strength capacity of the user.
Below is a chart that can be used to determine 1RM based on percentages of weights lifted. There are many exceptions to this chart however based upon what muscles are being worked as well as the individual's comfort and skill level.
%1RM - # Repetitions Allowed
100 - 1
95 - 2
93 - 3
90 - 4
87 - 5
85 - 6
83 - 7
80 - 8
77 - 9
75 - 10
70 - 11
67 - 12
65 - 15
Calculating 1RM
There are few different ways you can calculate a 1RM for a specific exercise for an individual. For starters, a test can be conducted in which an individual can progress through a few "warm-up" sets and then, using a hypothetical 1RM, attempt to lift their heaviest weight possible for 1 repetition. Another way to calculate is by using the above chart to have an individual complete an exercise with a desired weight for as many repetitions as they can (preferably below 10 reps or so) to then calculate a theoretical 1RM.
When attempting an accurate 1RM test, where the individual is attempting to lift their heaviest weight for 1 repetition, a few things should be considered. First of all, only those individuals who are considered intermediate or experienced weightlifters who have a lot of experience at the specific exercise should attempt a 1RM test. Also, only power or core exercises that involve large muscle groups and multiple joints can withstand the large forces placed upon the body.
Assigning Load and Repetitions Based on the Training Goal
Once a strength and conditioning specialist has made a well-judged assessment based on an individuals needs (Step 1: Needs Analysis), as well as tested for actual and theoretical 1RM's, a training program can then be designed based upon the trainee's goals and therefore load and repetition quantities.
Generally, there are 4 main categories of resistance training goal sets.
1. "Strength" training is when an individual stays in a 1-6 rep range or so (85-100% 1RM). Strength training has minimal muscular growth, but very large potential for very strong muscles. Strength training should primarily be kept to "Core" exercises (large muscle groups, multi-joint).
2. "Hypertrophy" training is the training mode that creates the most muscular growth with added strength as well. Here, an individual should aim for a 6-12 rep range (85-70% 1RM).
3. "Endurance" training is to teach your muscles to be as fatigue-resistant as possible. Not a whole lot of strength gains are found here, nor much muscular growth, but muscular endurance training certainly has its place in training many individuals and athletes alike. Here you would want to push your repetitions higher than 12 (67% 1RM).
4. "Power" training is similar to strength training but slightly different. Due to the fact that the muscles are trying to displace (move) a weight as fast as possible, the muscles can not generate as much overall force, therefore slightly lowering the power weight goals to stay within a specific rep range. Here, you would be aiming for approximately 80% 1RM in order to stay in a 2-5 rep range.
Variation of the Training Load
Although an experienced weightlifter or athlete may mentally feel prepared to lift "heavy" 3 times a week (M,W,F), the heavy strains placed on the body can quickly lead to overtraining. Instead, a 3 day-a-week training schedule involving power and other core exercises should be split into a "heavy", "medium", and "light" day where the light day involves lifting 80% of the loads lifted on the heavy day, while maintaining the same repetition counts as the heavy day.
-Tyler Robbins
B.Sc. PTS
Terminology Used to Quantify and Qualify Mechanical Work
Mechanical Work - force and displacement (distance) an object or weight is moved. A quantifiable way in which you can measure mechanical work is like in Olympic weight lifting when you multiply a weight lifted by the number of times lifted.
Load Volume (or Volume Load) - Basically a measurement of weight (units) multiplied by distance (distance units) and repetitions. To note however, that certain repetition quantities alter the quality of the work being done. For example, 1 set of 15 repetitions is not the same as 3 sets of 5 repetitions.
Relationship Between Load and Repetitions
Repetitions is and should be inversely related to the load lifted, especially when calculating correct loads for specific repetition amounts. For example, the higher the load, the lower number of reps an individual should be able to lift.
Calculating 1-repetition maximum (1RM) and 10-repetition maximum for individuals is a highly effective tool to structure a proper resistance training program. Depending on an individual's goals, their resistance exercises should remain within a specific rep range to meet such goals, which will be discussed later.
Keep in mind that an individual's 1RM (or calculated 1RM) on a weight machine may be significantly higher than doing a similar action with free weights as more synergistic muscles must be involved, potentially lowering the overall strength capacity of the user.
Below is a chart that can be used to determine 1RM based on percentages of weights lifted. There are many exceptions to this chart however based upon what muscles are being worked as well as the individual's comfort and skill level.
%1RM - # Repetitions Allowed
100 - 1
95 - 2
93 - 3
90 - 4
87 - 5
85 - 6
83 - 7
80 - 8
77 - 9
75 - 10
70 - 11
67 - 12
65 - 15
Calculating 1RM
There are few different ways you can calculate a 1RM for a specific exercise for an individual. For starters, a test can be conducted in which an individual can progress through a few "warm-up" sets and then, using a hypothetical 1RM, attempt to lift their heaviest weight possible for 1 repetition. Another way to calculate is by using the above chart to have an individual complete an exercise with a desired weight for as many repetitions as they can (preferably below 10 reps or so) to then calculate a theoretical 1RM.
When attempting an accurate 1RM test, where the individual is attempting to lift their heaviest weight for 1 repetition, a few things should be considered. First of all, only those individuals who are considered intermediate or experienced weightlifters who have a lot of experience at the specific exercise should attempt a 1RM test. Also, only power or core exercises that involve large muscle groups and multiple joints can withstand the large forces placed upon the body.
Assigning Load and Repetitions Based on the Training Goal
Once a strength and conditioning specialist has made a well-judged assessment based on an individuals needs (Step 1: Needs Analysis), as well as tested for actual and theoretical 1RM's, a training program can then be designed based upon the trainee's goals and therefore load and repetition quantities.
Generally, there are 4 main categories of resistance training goal sets.
1. "Strength" training is when an individual stays in a 1-6 rep range or so (85-100% 1RM). Strength training has minimal muscular growth, but very large potential for very strong muscles. Strength training should primarily be kept to "Core" exercises (large muscle groups, multi-joint).
2. "Hypertrophy" training is the training mode that creates the most muscular growth with added strength as well. Here, an individual should aim for a 6-12 rep range (85-70% 1RM).
3. "Endurance" training is to teach your muscles to be as fatigue-resistant as possible. Not a whole lot of strength gains are found here, nor much muscular growth, but muscular endurance training certainly has its place in training many individuals and athletes alike. Here you would want to push your repetitions higher than 12 (67% 1RM).
4. "Power" training is similar to strength training but slightly different. Due to the fact that the muscles are trying to displace (move) a weight as fast as possible, the muscles can not generate as much overall force, therefore slightly lowering the power weight goals to stay within a specific rep range. Here, you would be aiming for approximately 80% 1RM in order to stay in a 2-5 rep range.
Variation of the Training Load
Although an experienced weightlifter or athlete may mentally feel prepared to lift "heavy" 3 times a week (M,W,F), the heavy strains placed on the body can quickly lead to overtraining. Instead, a 3 day-a-week training schedule involving power and other core exercises should be split into a "heavy", "medium", and "light" day where the light day involves lifting 80% of the loads lifted on the heavy day, while maintaining the same repetition counts as the heavy day.
-Tyler Robbins
B.Sc. PTS
Saturday, September 24, 2011
Athletic Dietary Analysis
Mark Russel and Anthony Pennock (United Kingdom) did an interesting study regarding the "Dietary Analysis of Young Professional Soccer Players for 1 Week During the Competitive Season".
They discuss the idea that many soccer players, youth players in this study, do not fulfill their dietary requirements especially when partaking in such a strenuous workout regimen with soccer games and practices every week.
The study monitored the diets of some young soccer players (average age: 17) and broke down their nutritional intake on a macronutrient level (proteins, fats, carbohydrates). Their caloric expenditures were also calculated based on basal metabolic rates of the teens as well as the thermic effect of their foods.
Long story short, the study concluded that these soccer players that were studied were competing and living their day to day lives in a calorie deficit of about 750 calories a day. Not only that, but their carbohydrate consumption was not meeting their daily recommend levels for individuals of their level of activity which should be anywhere from 60-70% of their daily caloric intake.
For the most part, these athletes were maintaining their daily recommended micronutrient levels (vitamins and minerals) but seemed to be falling short on carbohydrate levels.
Especially for a sport such as soccer, but also applying to other such high-intense athletic events, recommended nutritional levels should be met (or as close as possible) on a micro and macro scale to ensure proper recovery and performance.
Often times, individuals who set out to live a healthy lifestyle may base their diet and/or exercise regimen around looking good and potentially even feeling good. Such individuals need to make sure they focus on meeting their recommended nutritional values, however, to ensure proper growth and recovery of their bodily tissues.
When it comes to athletic performance, as was shown in this study highlights the importance of individuals, athletes in particular, to reach their macronutrient levels to ensure that they are reaching their maximum athletic potential.
-Tyler Robbins
B.Sc. PTS
They discuss the idea that many soccer players, youth players in this study, do not fulfill their dietary requirements especially when partaking in such a strenuous workout regimen with soccer games and practices every week.
The study monitored the diets of some young soccer players (average age: 17) and broke down their nutritional intake on a macronutrient level (proteins, fats, carbohydrates). Their caloric expenditures were also calculated based on basal metabolic rates of the teens as well as the thermic effect of their foods.
Long story short, the study concluded that these soccer players that were studied were competing and living their day to day lives in a calorie deficit of about 750 calories a day. Not only that, but their carbohydrate consumption was not meeting their daily recommend levels for individuals of their level of activity which should be anywhere from 60-70% of their daily caloric intake.
For the most part, these athletes were maintaining their daily recommended micronutrient levels (vitamins and minerals) but seemed to be falling short on carbohydrate levels.
Especially for a sport such as soccer, but also applying to other such high-intense athletic events, recommended nutritional levels should be met (or as close as possible) on a micro and macro scale to ensure proper recovery and performance.
Often times, individuals who set out to live a healthy lifestyle may base their diet and/or exercise regimen around looking good and potentially even feeling good. Such individuals need to make sure they focus on meeting their recommended nutritional values, however, to ensure proper growth and recovery of their bodily tissues.
When it comes to athletic performance, as was shown in this study highlights the importance of individuals, athletes in particular, to reach their macronutrient levels to ensure that they are reaching their maximum athletic potential.
-Tyler Robbins
B.Sc. PTS
Friday, September 23, 2011
Resistance Training 7 Step Approach - Step 4: Exercise Order
There are many different ways in which you can structure a workout, but there must be careful planning involved to make sure that correct technique and most importantly safety is adhered. I detailed in a previous blog the difference between "Power", "Core" and "Assistance" exercises, so if you have not read the definitions of those, you can go back and familiarize yourself with those terms as they will be used below. I have listed 4 of the most common ways to structure an effective workout.
Power, Other Core, Then Assistance Exercises
This order allows the individual to practice safe exercise technique to ensure proper form. Power moves such as the snatch, hang clean, power clean, and push jerk should always be completed first in a workout as these exercises require the highest level of skill and concentration not to mention can not be completed properly if certain muscles are already fatigued.
Next after power moves would be other core exercises. These moves would also be considered multi-joint and work major muscle groups, but require less explosive power so they ask less from the human body.
Finally, assistance exercises should be performed towards the end of a workout as the major muscle groups have then been worked and you can hone in on the smaller muscles easier and safer. Not only that, but you will also notice that the workout would then be structured to perform large muscle group, multi-joint exercises first, then smaller muscle group, single-joint exercises last.
A very quick example of a workout order for an individual would be; snatch (power), bench press (other core), and then bicep curls (assistance).
Upper and Lower Body Exercises
One form of circuit training is to alternate upper body exercises with lower body exercises. This is especially useful for those individuals that are new to resistance training as they may find doing many different upper or lower body exercises in a row to be too strenuous. This also allows less rest time between exercises cutting down on the total workout time because as the upper body rests from a particular exercise, you can work the lower body, and vice versa.
Not only that, but by cutting down on rest periods between exercises, you automatically add in cardiovascular elements to the workout by having an elevated heart rate almost the entire time!
Supersets and Compound Sets
Supersets also cut down on rest time as you generally do one exercise immediately following another. These are usually (not always) used working opposing muscle groups, or agonists to antagonists. For example, an individual would do a biceps curl exercise and as soon as the set is completed, they immediately complete a triceps exercise.
Compound sets are slightly different in the fact that the intention is to use 2 back-to-back exercises that primarily work the same muscle group to create compounded resistance. For example, an individual could be doing barbell bicep curls, and as soon as the set is complete, pick up a couple of dumbbells and do hammer curls. Slightly different exercises with a bit of a different combination of muscles being worked, but still attacks the biceps.
Alternating Push and Pull Exercises
Yet another form of circuit training, this training technique allows the shortening of total workout time by allowing certain muscle groups to rest while their opposing muscles work.
A very common push/pull workout is working the chest and back muscles in the same workout. For example, an individual would complete a set of pushups or bench press and then immediately complete a set of pullups or lat pulldowns. By alternating between pushing and pulling exercises, you ensure that certain muscle groups are not being overworked by working every single set.
-Tyler Robbins
B.Sc. PTS
Power, Other Core, Then Assistance Exercises
This order allows the individual to practice safe exercise technique to ensure proper form. Power moves such as the snatch, hang clean, power clean, and push jerk should always be completed first in a workout as these exercises require the highest level of skill and concentration not to mention can not be completed properly if certain muscles are already fatigued.
Next after power moves would be other core exercises. These moves would also be considered multi-joint and work major muscle groups, but require less explosive power so they ask less from the human body.
Finally, assistance exercises should be performed towards the end of a workout as the major muscle groups have then been worked and you can hone in on the smaller muscles easier and safer. Not only that, but you will also notice that the workout would then be structured to perform large muscle group, multi-joint exercises first, then smaller muscle group, single-joint exercises last.
A very quick example of a workout order for an individual would be; snatch (power), bench press (other core), and then bicep curls (assistance).
Upper and Lower Body Exercises
One form of circuit training is to alternate upper body exercises with lower body exercises. This is especially useful for those individuals that are new to resistance training as they may find doing many different upper or lower body exercises in a row to be too strenuous. This also allows less rest time between exercises cutting down on the total workout time because as the upper body rests from a particular exercise, you can work the lower body, and vice versa.
Not only that, but by cutting down on rest periods between exercises, you automatically add in cardiovascular elements to the workout by having an elevated heart rate almost the entire time!
Supersets and Compound Sets
Supersets also cut down on rest time as you generally do one exercise immediately following another. These are usually (not always) used working opposing muscle groups, or agonists to antagonists. For example, an individual would do a biceps curl exercise and as soon as the set is completed, they immediately complete a triceps exercise.
Compound sets are slightly different in the fact that the intention is to use 2 back-to-back exercises that primarily work the same muscle group to create compounded resistance. For example, an individual could be doing barbell bicep curls, and as soon as the set is complete, pick up a couple of dumbbells and do hammer curls. Slightly different exercises with a bit of a different combination of muscles being worked, but still attacks the biceps.
Alternating Push and Pull Exercises
Yet another form of circuit training, this training technique allows the shortening of total workout time by allowing certain muscle groups to rest while their opposing muscles work.
A very common push/pull workout is working the chest and back muscles in the same workout. For example, an individual would complete a set of pushups or bench press and then immediately complete a set of pullups or lat pulldowns. By alternating between pushing and pulling exercises, you ensure that certain muscle groups are not being overworked by working every single set.
-Tyler Robbins
B.Sc. PTS
Thursday, September 22, 2011
Food Label Claims Part 3
Part 3 in a series of posts detailing common product label claims and what to watch out for.
"Low in Salt"/"Low in Sodium"
What does it mean?
Generally this means that the food contains 140mg of sodium or less per serving.
What to watch out for
Again, I don't mean to sound like a broken record here, but really keep an eye on the serving size listed in the Nutrition Facts on the packaging as you can really rack up the salt here by going over your suggested serving size. A diet low in sodium can reduce your risk of high blood pressure, heart disease and even kidney stones. Keep in mind however, that if you have been diagnosed with something like high blood pressure, a high-salt diet may not be the only thing to blame as factors such as obesity and diabetes can also play a part here. Generally, the recommended daily dose of sodium should not exceed 2,300mg (about 1 teaspoon) per day whereas many adults consume 3,000mg or more every day!
"Reduced Salt"/"Reduced Sodium"
What does it mean?
This is generally an indication that the product contains at least 25% less salt per serving when compared to its "regular" counterpart.
What to watch out for
Just because something is "reduced" in anything does not mean much if the original product was extremely high to begin with. Companies may also pull a bit of a fast one on you similar to "Low-Fat" options when reducing salt. Similar to fat, salt can be tasty and when it is reduced or removed from a product, something else may go into it to make it taste better so keep an eye out for that. Keep in mind that companies are only going to make products that people like and enjoy so that they will be repeat customers!
"Multigrain"
What does it mean?
Includes more than one grain, which may or may not be refined. Seeds and legumes may also be counted in the multigrain count even though they are not actually cereal grains.
What to watch out for
Believe it or not, this one is especially important to watch out for. The terms "Multigrain" or "Whole Grain" aren't that tightly regulated so you can't be completely certain as to the number of grains you are actually getting in your intended food. The main thing to remember though is that refined (white) grains are the unhealthiest choice as they have been stripped of majority of their nutritional benefits so you are far better off choosing multigrain or whole grain counterparts. Of those two, whole grains are an even better choice as they generally contain more of the actual grain itself such as the germ, bran and endosperm which heightens its levels of fiber, vitamin E and protein.
"No Sugar Added"/"Without Added Sugar"
What does it mean?
No honey, fruit juice, sucrose or other type of sugar was added to the product.
What to watch out for
Keep in mind that just because something hasn't had any sugar added to it, doesn't necessarily mean that it didn't include sugar already. Fruit juices can be especially bad in this regard as fruits are very sugary, and when they are made into juices, they are stripped of their fiber causing faster digestion and higher insulin spikes.
"Unsweetened"
What does it mean?
Meets the "No Sugar Added" criteria from the previous point as well as no artificial sweeteners added.
What to watch out for
Overall, I find it best to try and avoid artificial sweeteners as much as possible as they can, in some cases, be worse for you than natural sweeteners. This has been under debate as of late as the idea that artificial sweeteners are useless within the body, so the body produces insulin in anticipation of something sweet which in turn just causes insulin dips causing cravings for more sugar.
-Tyler Robbins
B.Sc. PTS
"Low in Salt"/"Low in Sodium"
What does it mean?
Generally this means that the food contains 140mg of sodium or less per serving.
What to watch out for
Again, I don't mean to sound like a broken record here, but really keep an eye on the serving size listed in the Nutrition Facts on the packaging as you can really rack up the salt here by going over your suggested serving size. A diet low in sodium can reduce your risk of high blood pressure, heart disease and even kidney stones. Keep in mind however, that if you have been diagnosed with something like high blood pressure, a high-salt diet may not be the only thing to blame as factors such as obesity and diabetes can also play a part here. Generally, the recommended daily dose of sodium should not exceed 2,300mg (about 1 teaspoon) per day whereas many adults consume 3,000mg or more every day!
"Reduced Salt"/"Reduced Sodium"
What does it mean?
This is generally an indication that the product contains at least 25% less salt per serving when compared to its "regular" counterpart.
What to watch out for
Just because something is "reduced" in anything does not mean much if the original product was extremely high to begin with. Companies may also pull a bit of a fast one on you similar to "Low-Fat" options when reducing salt. Similar to fat, salt can be tasty and when it is reduced or removed from a product, something else may go into it to make it taste better so keep an eye out for that. Keep in mind that companies are only going to make products that people like and enjoy so that they will be repeat customers!
"Multigrain"
What does it mean?
Includes more than one grain, which may or may not be refined. Seeds and legumes may also be counted in the multigrain count even though they are not actually cereal grains.
What to watch out for
Believe it or not, this one is especially important to watch out for. The terms "Multigrain" or "Whole Grain" aren't that tightly regulated so you can't be completely certain as to the number of grains you are actually getting in your intended food. The main thing to remember though is that refined (white) grains are the unhealthiest choice as they have been stripped of majority of their nutritional benefits so you are far better off choosing multigrain or whole grain counterparts. Of those two, whole grains are an even better choice as they generally contain more of the actual grain itself such as the germ, bran and endosperm which heightens its levels of fiber, vitamin E and protein.
"No Sugar Added"/"Without Added Sugar"
What does it mean?
No honey, fruit juice, sucrose or other type of sugar was added to the product.
What to watch out for
Keep in mind that just because something hasn't had any sugar added to it, doesn't necessarily mean that it didn't include sugar already. Fruit juices can be especially bad in this regard as fruits are very sugary, and when they are made into juices, they are stripped of their fiber causing faster digestion and higher insulin spikes.
"Unsweetened"
What does it mean?
Meets the "No Sugar Added" criteria from the previous point as well as no artificial sweeteners added.
What to watch out for
Overall, I find it best to try and avoid artificial sweeteners as much as possible as they can, in some cases, be worse for you than natural sweeteners. This has been under debate as of late as the idea that artificial sweeteners are useless within the body, so the body produces insulin in anticipation of something sweet which in turn just causes insulin dips causing cravings for more sugar.
-Tyler Robbins
B.Sc. PTS
Wednesday, September 21, 2011
Resistance Training 7 Step Approach - Step 3: Training Frequency
Training frequency is essentially the number of resistance training sessions within a time period (usually 1 week). Like the other previous categories or steps in this 7-step program design approach, training frequency is dependent on the experience and fitness level of the individual.
Training Status
Generally, training sessions are based on number of sessions, or more specifically, the number of rest or recovery days for specific body parts between sessions. The general rule of thumb is to have no fewer than 1 day of recovery in between resistance routines for a specific body part, but also no more than about 3 days between. For example, if a beginner is doing total-body workouts on resistance days, the pattern should try and be split up so that the week is balanced properly such as a Monday-Thursday schedule.
As an individual progresses from a "beginner" or someone who is new to resistance training, to a more experienced resistance-trained athlete, they can then increase their number of resistance training sessions per week as well as single-out specific body parts in a more concentrated manner.
For example, beginners should generally start out with 2-3 total-body resistance workouts per week. As they become more accustomed to the intensity and workload, then can then increase to 3-4 workouts per week and eventually 4-7 resistance routines per week. As more resistance routines are used each week, it becomes imperative and necessary to have more body-part specific workouts to ensure correct recovery after each session.
Sport Season
Athletes should generally decrease the time spent in the weight room during the sport season. If a proper resistance-training program has been designed, their strength and power should be developed and honed during the off-season and then simply maintained during the season as well as skill-specific training increases. This also ensures that proper recovery time is allotted for sport-specific training.
Training Load and Exercise Type
The more resistance used during a training session generally means that more recovery is needed following. To somewhat bypass this setback would be to alternate heavy resistance training days with lighter days. A few other things to note is that the upper body requires less recovery time after heavy resistance training than lower body. Also, "assistance exercises" (bicep curls, etc.) require less recovery time than multi-joint exercises or "core exercises".
Other Training
Of course, an individual's alternative training schedule (especially for athletes) should also play a part in their resistance training schedule. For example, an athlete who has a plyometric training day should not be directly proceeded or followed by a heavy resistance training session for the legs.
-Tyler Robbins
B.Sc. PTS
Training Status
Generally, training sessions are based on number of sessions, or more specifically, the number of rest or recovery days for specific body parts between sessions. The general rule of thumb is to have no fewer than 1 day of recovery in between resistance routines for a specific body part, but also no more than about 3 days between. For example, if a beginner is doing total-body workouts on resistance days, the pattern should try and be split up so that the week is balanced properly such as a Monday-Thursday schedule.
As an individual progresses from a "beginner" or someone who is new to resistance training, to a more experienced resistance-trained athlete, they can then increase their number of resistance training sessions per week as well as single-out specific body parts in a more concentrated manner.
For example, beginners should generally start out with 2-3 total-body resistance workouts per week. As they become more accustomed to the intensity and workload, then can then increase to 3-4 workouts per week and eventually 4-7 resistance routines per week. As more resistance routines are used each week, it becomes imperative and necessary to have more body-part specific workouts to ensure correct recovery after each session.
Sport Season
Athletes should generally decrease the time spent in the weight room during the sport season. If a proper resistance-training program has been designed, their strength and power should be developed and honed during the off-season and then simply maintained during the season as well as skill-specific training increases. This also ensures that proper recovery time is allotted for sport-specific training.
Training Load and Exercise Type
The more resistance used during a training session generally means that more recovery is needed following. To somewhat bypass this setback would be to alternate heavy resistance training days with lighter days. A few other things to note is that the upper body requires less recovery time after heavy resistance training than lower body. Also, "assistance exercises" (bicep curls, etc.) require less recovery time than multi-joint exercises or "core exercises".
Other Training
Of course, an individual's alternative training schedule (especially for athletes) should also play a part in their resistance training schedule. For example, an athlete who has a plyometric training day should not be directly proceeded or followed by a heavy resistance training session for the legs.
-Tyler Robbins
B.Sc. PTS
Tuesday, September 20, 2011
Resistance Training 7 Step Approach - Step 2: Exercise Selection
Step 1 detailed the Needs Analysis of an individual to create training schedules based on the analysis of the specific sport and athletic/training ability of the individual. Step 2 is all about Exercise Selection.
Step 2 - Exercise Selection
Plain and simple, a resistance training program should be structured around the muscular needs of the individual for sport performance or goal-oriented needs. Creating a program based on proper rep ranges and intensity loads is crucial to help the individual meet their goals.
Exercise Type
There are literally hundreds, if not thousands of resistance training exercises, all of which can be split into 2 main categories, "Core Exercises" and "Assistance Exercises". Usually, when one thinks of "Core" exercises, we think of those that directly involve the abdominals or midsection. That is not the main reason why the name is derived for the "Core Exercises" I will detail below, but the midsection definitely plays a large part in these moves.
Core exercises are actions that involve large muscle areas (chest, shoulder, back, hip, thigh), involve two or more primary joints, and receive priority when an individual is selecting exercises as these are generally directly related to sport-specific applications. An example of a core exercise would be the bench press as it involves a major muscle group (chest) and uses 2 primary joints (elbow, shoulder).
Assistance exercises usually recruit smaller muscle groups (upper arm, abs, calf, neck, forearm, lower back, lower leg), involve only one primary joint and are generally less-important in improving athletic performance alone. An example of an "Assistance Exercise" would be a bicep curl as it mainly works the muscles of the upper arm, and only acts upon one primary joint (elbow).
Structural exercises are those that directly or indirectly load the spine in some way. A back squat for example places the resistive load directly on the spine causing many muscles to be involved in keeping a rigid torso.
Structural exercises that are performed very quickly are known as "power exercises". A good example of this would be a power clean. Power exercises are a fantastic way to practice sport-specific movements while creating a strong midsection and developing strong, powerful muscles!
Movement Analysis of the Sport
This stage is especially important and related to "Step 1: Needs Analysis" as an individual who trains in resistance movements that are as closely related to their sport-related performance as possible, the more likely their performance will increase. This is known as the "specific adaptation to imposed demands" (SAID) principle.
For example, a sprinter or competitive runner will see tremendous benefits from using weighted lunges in their training as the correct muscle set is involved in both the training and performance of sprinting.
One thing that can not be overlooked however, is muscular balance. Certain muscles not only act as agonists (primary movers) in a movement, but can also act as antagonists to other actions, or sort of a braking mechanism. For example, when you throw a baseball, your triceps muscle is involved in extending your arm at your elbow. As your arm extends, your bicep acts as one of these braking mechanisms in order for your elbow to not hyper-extend. If however, a baseball player strengthens their tricep muscles more than their bicep muscles, they can create a disparity between the two and can increase the likelihood of injury.
Besides muscular imbalance within a limb such as the previous example, muscular imbalance can also be detrimental to athletes who swing a piece of equipment for example. Golfers, baseball players, etc. can experience muscular imbalance as one side of their body may be stronger than the other to develop torsional power. If a well-balanced resistance training program is not implemented, one side of the body will continue to be stronger which can also lead to injury.
Exercise Technique Experience
Very basic theory here, if an athlete does not know how to perform an exercise with correct form and safety, then they should be instructed on how to correctly perform said exercise, and then start off with just small increases in intensity. For example, a distance runner may not have experience in the weight room, and has never done weighted lunges before. They should start off first learning what the correct form of a lunge is, then slowly adding weight as they improve strength and form.
-Tyler Robbins
B.Sc. PTS
Step 2 - Exercise Selection
Plain and simple, a resistance training program should be structured around the muscular needs of the individual for sport performance or goal-oriented needs. Creating a program based on proper rep ranges and intensity loads is crucial to help the individual meet their goals.
Exercise Type
There are literally hundreds, if not thousands of resistance training exercises, all of which can be split into 2 main categories, "Core Exercises" and "Assistance Exercises". Usually, when one thinks of "Core" exercises, we think of those that directly involve the abdominals or midsection. That is not the main reason why the name is derived for the "Core Exercises" I will detail below, but the midsection definitely plays a large part in these moves.
Core exercises are actions that involve large muscle areas (chest, shoulder, back, hip, thigh), involve two or more primary joints, and receive priority when an individual is selecting exercises as these are generally directly related to sport-specific applications. An example of a core exercise would be the bench press as it involves a major muscle group (chest) and uses 2 primary joints (elbow, shoulder).
Assistance exercises usually recruit smaller muscle groups (upper arm, abs, calf, neck, forearm, lower back, lower leg), involve only one primary joint and are generally less-important in improving athletic performance alone. An example of an "Assistance Exercise" would be a bicep curl as it mainly works the muscles of the upper arm, and only acts upon one primary joint (elbow).
Structural exercises are those that directly or indirectly load the spine in some way. A back squat for example places the resistive load directly on the spine causing many muscles to be involved in keeping a rigid torso.
Structural exercises that are performed very quickly are known as "power exercises". A good example of this would be a power clean. Power exercises are a fantastic way to practice sport-specific movements while creating a strong midsection and developing strong, powerful muscles!
Movement Analysis of the Sport
This stage is especially important and related to "Step 1: Needs Analysis" as an individual who trains in resistance movements that are as closely related to their sport-related performance as possible, the more likely their performance will increase. This is known as the "specific adaptation to imposed demands" (SAID) principle.
For example, a sprinter or competitive runner will see tremendous benefits from using weighted lunges in their training as the correct muscle set is involved in both the training and performance of sprinting.
One thing that can not be overlooked however, is muscular balance. Certain muscles not only act as agonists (primary movers) in a movement, but can also act as antagonists to other actions, or sort of a braking mechanism. For example, when you throw a baseball, your triceps muscle is involved in extending your arm at your elbow. As your arm extends, your bicep acts as one of these braking mechanisms in order for your elbow to not hyper-extend. If however, a baseball player strengthens their tricep muscles more than their bicep muscles, they can create a disparity between the two and can increase the likelihood of injury.
Besides muscular imbalance within a limb such as the previous example, muscular imbalance can also be detrimental to athletes who swing a piece of equipment for example. Golfers, baseball players, etc. can experience muscular imbalance as one side of their body may be stronger than the other to develop torsional power. If a well-balanced resistance training program is not implemented, one side of the body will continue to be stronger which can also lead to injury.
Exercise Technique Experience
Very basic theory here, if an athlete does not know how to perform an exercise with correct form and safety, then they should be instructed on how to correctly perform said exercise, and then start off with just small increases in intensity. For example, a distance runner may not have experience in the weight room, and has never done weighted lunges before. They should start off first learning what the correct form of a lunge is, then slowly adding weight as they improve strength and form.
-Tyler Robbins
B.Sc. PTS
Monday, September 19, 2011
Resistance Training 7 Step Approach - Step 1: Needs Analysis
Designing and implementing an efficient resistance training program for an individual can be broken down into 7 steps. I will detail each step individually and explain some reasons and examples of each.
Step 1: Needs Analysis
A needs analysis is a 2-stage approach based upon an assessment of an athlete or individual and the characteristics of the sport or goals of said individual.
Evaluation of the Sport/Goals
Once a specific goal has been determined from an athlete or individual, specific needs for those goals can be assessed and addressed. For example, if an athlete is a football linebacker, an analysis of their specific movements as well as physiological improvements can be evaluated.Not only that, but common points of injury can also be involved in the program design.
Power athletes (such as football lineman, shotputters, etc.) may improve performance from muscular hypertrophy (growth) because of the increased cross-sectional size of the muscles contributing to their muscular power. However, other athletes competing in endurance type events would find muscular hypertrophy detrimental to their performance.
Assessment of the Athlete/Individual
This is where testing and evaluation of an athlete is most important to determine an individual's current fitness level and what type of training experience they have. For example, the athlete may have just completed an extensive 6-week speed and agility program and now needs to try and improve their strength and flexibility. Or maybe they just came off their recovery period of a month of sitting on the couch not doing much of anything. All of these factors need to be factored in when designing the resistance training program.
Once an individual's status is understood, the primary training goals can then aid in designing a proper resistance training program.
-Tyler Robbins
B.Sc. PTS
Step 1: Needs Analysis
A needs analysis is a 2-stage approach based upon an assessment of an athlete or individual and the characteristics of the sport or goals of said individual.
Evaluation of the Sport/Goals
Once a specific goal has been determined from an athlete or individual, specific needs for those goals can be assessed and addressed. For example, if an athlete is a football linebacker, an analysis of their specific movements as well as physiological improvements can be evaluated.Not only that, but common points of injury can also be involved in the program design.
Power athletes (such as football lineman, shotputters, etc.) may improve performance from muscular hypertrophy (growth) because of the increased cross-sectional size of the muscles contributing to their muscular power. However, other athletes competing in endurance type events would find muscular hypertrophy detrimental to their performance.
Assessment of the Athlete/Individual
This is where testing and evaluation of an athlete is most important to determine an individual's current fitness level and what type of training experience they have. For example, the athlete may have just completed an extensive 6-week speed and agility program and now needs to try and improve their strength and flexibility. Or maybe they just came off their recovery period of a month of sitting on the couch not doing much of anything. All of these factors need to be factored in when designing the resistance training program.
Once an individual's status is understood, the primary training goals can then aid in designing a proper resistance training program.
-Tyler Robbins
B.Sc. PTS
Sunday, September 18, 2011
Training Principles
Over the next little while, I will be blogging as I study for my CSCS Practical Exam. My blogging will involve written blogs as well as potentially video blogs (vlogs) summarizing my study content. The reason why I plan on doing this is for a couple of reasons. First of all, this gives me plenty of blog topics to discuss and share with my readers, but to also increase my knowledge of the content so that I will be that much more prepared for my exam.
Specificity
In short, specificity refers to the training modalities aimed towards a specific sport or action. This is extremely important when an individual wishes to train for their desired sport or event. When training specific movements, an individual should try to mimic their sport-related movements and actions as much as possible. For example, if a baseball pitcher wishes to increase their throwing velocity, they need to of course strengthen their shoulder and arm, but also train to increase their angular velocity as well. A strong arm does not necessarily allow you to throw a baseball at a high speed, you would need to specify your training to increase that arm/ball speed.
Another aspect that is involved in specificity, and a topic that I have discussed before deals with athletic periodizational training. Athletes generally compete in sport seasons that they can target their training schedule around. For example, after a sport season has completed, an athlete will usually go into a short recovery or "off" time. They will then get back into a training schedule based on how long they have until the next season starts. Early training usually involves a lot of strength and endurance training, but as the training schedule progresses closer and closer to the sport season, this is when the athlete begins to specify their training more and more in order to increase their sport-specific skill set.
Overload
Overload refers to the workload being applied to an individual. Some may refer to this as "progressive overload" which essentially means that you need to continue to challenge your body in new ways in sequential training session in order for the body to continue to adapt and improve over time.
Exercise causes micro tears and damage to the body which is then rebuilt and repaired with proper diet and rest in order to become stronger for future use. In order for this to continue to happen, the body must continually increase its workload in order to continue the adaptation process.
Progression
Progression is related to overload in the fact that an individual needs to continue to progress with their training by increasing their workload in a number of ways. Workloads can be progressed in a number of ways such as shortening rest periods, increasing resistance loads, increasing workout durations, etc. all based on an individual's specific training schedule.
When combining all three of these training principles, a highly effective training schedule can be created for an individual based on their goals and aspirations to create faster, stronger and sometimes bigger muscles to perform better and more efficiently or fatigue-resistant.
-Tyler Robbins
B.Sc. PTS
Specificity
In short, specificity refers to the training modalities aimed towards a specific sport or action. This is extremely important when an individual wishes to train for their desired sport or event. When training specific movements, an individual should try to mimic their sport-related movements and actions as much as possible. For example, if a baseball pitcher wishes to increase their throwing velocity, they need to of course strengthen their shoulder and arm, but also train to increase their angular velocity as well. A strong arm does not necessarily allow you to throw a baseball at a high speed, you would need to specify your training to increase that arm/ball speed.
Another aspect that is involved in specificity, and a topic that I have discussed before deals with athletic periodizational training. Athletes generally compete in sport seasons that they can target their training schedule around. For example, after a sport season has completed, an athlete will usually go into a short recovery or "off" time. They will then get back into a training schedule based on how long they have until the next season starts. Early training usually involves a lot of strength and endurance training, but as the training schedule progresses closer and closer to the sport season, this is when the athlete begins to specify their training more and more in order to increase their sport-specific skill set.
Overload
Overload refers to the workload being applied to an individual. Some may refer to this as "progressive overload" which essentially means that you need to continue to challenge your body in new ways in sequential training session in order for the body to continue to adapt and improve over time.
Exercise causes micro tears and damage to the body which is then rebuilt and repaired with proper diet and rest in order to become stronger for future use. In order for this to continue to happen, the body must continually increase its workload in order to continue the adaptation process.
Progression
Progression is related to overload in the fact that an individual needs to continue to progress with their training by increasing their workload in a number of ways. Workloads can be progressed in a number of ways such as shortening rest periods, increasing resistance loads, increasing workout durations, etc. all based on an individual's specific training schedule.
When combining all three of these training principles, a highly effective training schedule can be created for an individual based on their goals and aspirations to create faster, stronger and sometimes bigger muscles to perform better and more efficiently or fatigue-resistant.
-Tyler Robbins
B.Sc. PTS
Thursday, September 15, 2011
Food Label Claims Part 2
In a previous post, I detailed some common grocery store food label gimmicks that companies try to cash-in on, so today we are going to look at some more common themes when it comes to product labels.
"High Source of Fiber"/"High Fiber"
What does it mean?
Generally means that the product contains 4 grams of fiber or more per serving
What to watch out for
Once again, keep an eye on those recommended serving sizes in the Nutrition Facts label on the package. To reach the listed amount of fiber you will need to consume the product's recommended serving size which may mean you are also ingesting a high amount of sugar, carbohydrates, fats, salt, etc. The average adult should be aiming for 25-35g of fiber per day, but many people are not coming close to that!
"Source of..." (ex: "Source of Magnesium")
What does it mean?
Generally this means 5% or more of the recommended daily intake of the intended nutrient.
What to watch out for
If you have been told that you are deficient of a specific nutrient, then you may be more prone to looking for it on packaging. Keep in mind that most people reach their daily recommended nutrient levels by eating a balanced diet consisting of fruits and vegetables, lean proteins, healthy fats, lots of water, and can be topped off with a general multivitamin. If, however, you are looking to boost your levels of something in particular, make sure you are not too blinded by the fact that a certain food product may actually be worse for you. For example, you may even see a "high in calcium" label on a sugary cookie package because the milk chocolate chips in the cookies contain calcium.
"Source of Omega-3 Polyunsaturated Fatty Acids"/"Source of Omega-3 Polyunsaturates"
What does it mean?
This is generally seen on products that contain 0.2g or more of omega-3 polyunsaturated fatty acids per serving.
What to watch out for
Omega-3's have a slew of health benefits, but can be derived from a number of sources such as plant omega-3's called alpha-linolenic acid (ALA) which is great, but the animal-oil derived docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are more heart-friendly. If you don't like fish, or are weary about levels of mercury, look into fish oil supplements that can also get the job done!
"No Artificial Flavors"
What does it mean?
All flavors must be derived from whole natural foods from a plant or animal source.
What to watch out for
This claim on packaging is usually pretty legit, just keep in mind that natural sources are not necessarily always making the product better. For example, this is becoming increasingly more and more popular on candy packaging but does not make candy healthier for you.
-Tyler Robbins
B.Sc. PTS
"High Source of Fiber"/"High Fiber"
What does it mean?
Generally means that the product contains 4 grams of fiber or more per serving
What to watch out for
Once again, keep an eye on those recommended serving sizes in the Nutrition Facts label on the package. To reach the listed amount of fiber you will need to consume the product's recommended serving size which may mean you are also ingesting a high amount of sugar, carbohydrates, fats, salt, etc. The average adult should be aiming for 25-35g of fiber per day, but many people are not coming close to that!
"Source of..." (ex: "Source of Magnesium")
What does it mean?
Generally this means 5% or more of the recommended daily intake of the intended nutrient.
What to watch out for
If you have been told that you are deficient of a specific nutrient, then you may be more prone to looking for it on packaging. Keep in mind that most people reach their daily recommended nutrient levels by eating a balanced diet consisting of fruits and vegetables, lean proteins, healthy fats, lots of water, and can be topped off with a general multivitamin. If, however, you are looking to boost your levels of something in particular, make sure you are not too blinded by the fact that a certain food product may actually be worse for you. For example, you may even see a "high in calcium" label on a sugary cookie package because the milk chocolate chips in the cookies contain calcium.
"Source of Omega-3 Polyunsaturated Fatty Acids"/"Source of Omega-3 Polyunsaturates"
What does it mean?
This is generally seen on products that contain 0.2g or more of omega-3 polyunsaturated fatty acids per serving.
What to watch out for
Omega-3's have a slew of health benefits, but can be derived from a number of sources such as plant omega-3's called alpha-linolenic acid (ALA) which is great, but the animal-oil derived docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are more heart-friendly. If you don't like fish, or are weary about levels of mercury, look into fish oil supplements that can also get the job done!
"No Artificial Flavors"
What does it mean?
All flavors must be derived from whole natural foods from a plant or animal source.
What to watch out for
This claim on packaging is usually pretty legit, just keep in mind that natural sources are not necessarily always making the product better. For example, this is becoming increasingly more and more popular on candy packaging but does not make candy healthier for you.
-Tyler Robbins
B.Sc. PTS
Tuesday, September 13, 2011
Training Styles - Athletic Performance
Many people in the training world either have little to no knowledge of proper applications of specific rep ranges and their applicable uses. To no fault of their own, many people stick to their 8-12 or 12-15 rep ranges to simply stay “fit”. These systems work well if you are just looking to stay mildly active and ‘look good’.
There have been many studies done in previous years understanding our physiological adaptations to resistance training and their approach to healthy living, but also athletic performance.
Muscular endurance is a term given to muscles that have a higher resistance to fatigue over multiple repetitions. This is a great training period for women who do not wish to look “bulky” or get too large of muscles. This can also be an effective first phase of a mult-phased athlete periodization training block. To train muscular endurance, the aim is to use lighter weights and higher reps (more than 12 to be accurate). The approach here is to have low intensity (weight/resistance) and higher volume (repetitions) to develop a little bit of strength and hypertrophy, but mainly to prime the muscles to be efficient and burn fat stores as a primary fuel source.
Muscular growth or “hypertrophy” has been shown to be most effective in a 6-12 rep range. This is the training style many bodybuilders use and mostly all males in a gym setting. This is generally works well as periodational middle ground. What I mean by this is that you are able to train your muscles in a little bit of multiple systems. The muscles have to adapt to be more efficient when pushing towards the 10th, 11th, and 12th repetition. Meanwhile, the muscles themselves are developing a little bit more strength and power, while also growing in cross-sectional area, or size. Again, this tends to be most effective for males who want to ‘look good’!
Power training is generally only used in training modalities of professional and higher-end collegiate athletes as they have the equipment and staff available for such goals. Power training is aiming for that 1-6 repetition range. Here, you have a little bit of muscular hypertrophy, virtually no efficiency training, but you are training the muscles to be very strong and powerful. The types of exercises performed are things most people would associate with seeing on TV such as deadlifts, power cleans, push press, etc. They are highly dangerous exercises that should only be carried out in proper settings with proper trainers and personnel as you are aiming for low volume (reps) and high intensity (resistance) to max out your muscles in that 1-6 rep range.
So how does this apply to the athlete world you ask? Certain sports may require athletes to be of a certain size and weight while maintaining power and performance. This applies in multiple ways. For example, an American football lineman may want to reach a certain goal weight in his off-season training to not only have a lot of muscle mass, but to also be heavier and therefore harder to push around. His training periodizational approach would be to spur on muscular growth, but then to train with power exercises to give his muscles a fast, explosive nature to them.
Let’s look at a Professional European soccer (football) star though. Sure, his off-season training goals may also be to gain some speed, power and strength, but he does not want to put on a lot of muscle as that could hinder his agility and performance. By adding certain amounts of muscle to his body, he would essentially have to re-train his muscles to be as skillful as they were before.
The soccer star’s approach, which is one that has come under review lately, is one that may surprise some individuals. Individuals of these types of sports would need to rely more on the muscular endurance and muscular power type of training modes by either doing repetitive exercises with very high reps, or skipping the 6-12 rep range workouts completely and aiming for power-lifting type exercises.
Another perfect example of this type of training is NHL hockey players. Many of these athletes take part in off-season training that makes them faster, stronger, and more powerful by combining high-volume/low-intensity and low volume/high-intensity training without putting on too much mass. This is done in an effort to improve performance without sacrificing any of their speed and agility!
-Tyler Robbins
B.Sc. PTS
Diabetes Kills 1 Person Every 7 Seconds...
Time for people to wake up:
Diabetes kills 1 person every 7 seconds: study
September 13, 2011
Reuters
Reuters
LONDON- The number of people living with diabetes has soared to 366 million, and the disease kills one person every seven seconds, posing a “massive challenge” to healthcare systems worldwide, experts said on Tuesday.
The vast majority of those with the disease have Type 2 – the kind linked to poor diet, obesity and lack of exercise – and the problem is spreading as people in the developing world adopt more Western lifestyles.
Diabetics have inadequate blood sugar control, which can lead to serious complications like heart disease and stroke, damage to the kidneys or nerves, and to blindness. Worldwide deaths from the disease are now running at 4.6 million a year.
The latest figures, unveiled at the European Association for the Study of Diabetes (EASD) congress in Lisbon, underline the need for urgent action by governments at a U.N. meeting next week, according to top doctors in the field.
The high-level United Nations meeting in New York on Sept. 19-20 – only the second to focus on disease after one on AIDS in 2001 – will consider what should be done to counter the growing problem of non-communicable diseases (NCDs), including diabetes.
Food, drinks and tobacco companies are in the firing line for selling products linked to cancer, heart disease and diabetes, but health campaigners fear politicians may not set firm targets or provide funds for a decent fight.
The NCD Alliance, which groups 2,000 health organizations from around the world, argues that spending $9 billion a year on tobacco control, food advice and basic treatments would avert tens of millions of untimely deaths this decade.
Cash-strapped governments, however, have baulked at finding new money, though the cost of inaction may be even greater, with annual healthcare spending on diabetes alone now put at $465 billion.
The new figures on the prevalence and cost of diabetes are to be published in the fifth edition of the Diabetes Atlas, the authoritative guide to the disease issued by the International Diabetes Federation (IDF).
The previous edition in October 2009 had estimated the number of diabetics at 285 million for 2010, although a separate study published in the Lancet medical journal in June this year had already put the figure at a much higher 347 million.
“The IDF’s latest Atlas data are proof indeed that diabetes is a massive challenge the world can no longer afford to ignore. In 2011 one person is dying from diabetes every seven seconds,” said IDF President Jean Claude Mbanya.
Mbanya and EASD Vice-President Andrew Boulton said more research was needed into strengthening health systems around the world to deal with diabetes.
Many older classes of diabetes drugs are now available as cheap generics, but global drugmakers – including Sanofi , Eli Lilly and Novo Nordisk – aim to introduce new classes of drugs that could further extend treatment options.
Global sales of diabetes medicines totaled $35 billion last year and could rise to as much as $48 billion by 2015, according to research firm IMS Health, driven by increased prevalence and treatment, especially in countries such as China, India, Mexico and Brazil.
Friday, September 9, 2011
Motivation Blog - Deep Sea Fishing
Here is a short clip from one of those BBC documentaries following a free-diver in Cuba going spear fishing. In this clip, the man stays underwater for around 2 and a half minutes, but the narrator claims he can go longer. A perfect example of how you can train the human body to adapt to extreme conditions!
Thursday, September 8, 2011
Food Label Claims Part 1
This will be part 1 in a series of blogs looking at claims made by food manufacturers and how they can sometimes be deceiving. Often times, when a certain health topic or category becomes main-stream in the media, companies jump all over the opportunity to plaster certain labels on their products in order to 'cash-in' on catch-phrases or buzz words. Below, and in subsequent blogs, I will detail information about certain label catch-phrases you may see at the grocery store.
"Calorie Reduced"/"Fewer Calories"/"Light"/"Lite"
What does it mean?
Companies tend to remove fat when creating "Light" or "Lite" versions of their products. These products can, and usually have up to 25% fewer calories than their 'regular' counterpart.
What to watch out for
Calorie reduced products can be especially handy for those of you watching what you eat, but make sure you read your Nutrition Facts on the back of the packaging and compare to other similar products to see what is actually being added/removed to reduce the overall calories. Often times, companies may even try and fool you by using phrases like "Light Tasting" when referring to the taste or color of the product. Also beware of "Light" or "Lite" beverages such as soft drinks and beers as they may not be as reduced as you think they are, not to mention Diet sodas may actually be worse for you due to the artificial sweeteners!
"Low Fat"/"Low in Fat"
What does it mean?
This usually means the product contains 3 grams (27cal) of fat or less per serving.
What to watch out for
First of all, keep an eye on what exactly the "serving size" suggestion is on the Nutrition Facts label, as you can easily double or even triple your grams of fat by living with the "It's low fat so I can use more" philosophy. Also, the human body is designed to enjoy fatty foods. We enjoy the taste because our bodies need fats to survive, so when a company removes fat from its products, they tend to not taste as good, and if something doesn't taste very good, you are unlikely to purchase it again. Fat is generally replaced with sugar to improve the taste, which can lead to vicious blood sugar cycles leading to increased hunger, so try and pick products that have the lowest amount of sugar.
"No Trans Fat"/"No Trans-Fatty Acids"
What does it mean?
Generally means contains fewer than 0.2g of trans fat per serving and less than 2g of saturated fat per serving.
What to watch out for
Trans fats are man-made to increase the shelf-life of food products. They are completely useless to the human body. Many recent research studies have also been done linking trans fats to some forms of cancer. This "Zero Trans Fat" label fad is a perfect example of companies slapping this on their label when they may not actually be completely trans-fat free! Definitely check your Nutrition Facts label on the back of your products and try to avoid whenever possible!
"Cholesterol Free"/"No Cholesterol"
What does it mean?
Generally, this indicates that the product contains less than 2 milligrams of cholesterol per seving.
What to watch out for
These types of labels are generally quite safe to follow as they usually do follow what they say. However, there a few things to keep in mind here. First of all, a very quick and brief overview of cholesterol and how it interacts in your body as many of you may have had a blood test done in your life measuring said values. Cholesterol is used as a major building block in cell structure and formation. LDL (or low-density lipoprotein) is generally considered the "bad" cholesterol because it can combine with fat deposits and other cellular debris floating in your bloodstream to create "plaque" which is essentially road blocks in your arteries and veins. These "road blocks" can lead to a myriad of problems such as heart disease, stroke, etc. HDL (or high-density lipoprotein) is known as the "good" cholesterol and acts as a carrier system carrying cholesterol back to your liver for re-utilization or excretion. Just keep in mind that your body does need cholesterol, so you should consume at least some foods with it. Also keep in mind that cholesterol can only be found in animal products (eggs, dairy, meat) so products that are naturally "Cholesterol-Free" anyways but still put it on their labels (vegetables, etc.) is just one of those clever marketing gimmicks.
-Tyler Robbins
B.Sc. PTS
"Calorie Reduced"/"Fewer Calories"/"Light"/"Lite"
What does it mean?
Companies tend to remove fat when creating "Light" or "Lite" versions of their products. These products can, and usually have up to 25% fewer calories than their 'regular' counterpart.
What to watch out for
Calorie reduced products can be especially handy for those of you watching what you eat, but make sure you read your Nutrition Facts on the back of the packaging and compare to other similar products to see what is actually being added/removed to reduce the overall calories. Often times, companies may even try and fool you by using phrases like "Light Tasting" when referring to the taste or color of the product. Also beware of "Light" or "Lite" beverages such as soft drinks and beers as they may not be as reduced as you think they are, not to mention Diet sodas may actually be worse for you due to the artificial sweeteners!
"Low Fat"/"Low in Fat"
What does it mean?
This usually means the product contains 3 grams (27cal) of fat or less per serving.
What to watch out for
First of all, keep an eye on what exactly the "serving size" suggestion is on the Nutrition Facts label, as you can easily double or even triple your grams of fat by living with the "It's low fat so I can use more" philosophy. Also, the human body is designed to enjoy fatty foods. We enjoy the taste because our bodies need fats to survive, so when a company removes fat from its products, they tend to not taste as good, and if something doesn't taste very good, you are unlikely to purchase it again. Fat is generally replaced with sugar to improve the taste, which can lead to vicious blood sugar cycles leading to increased hunger, so try and pick products that have the lowest amount of sugar.
"No Trans Fat"/"No Trans-Fatty Acids"
What does it mean?
Generally means contains fewer than 0.2g of trans fat per serving and less than 2g of saturated fat per serving.
What to watch out for
Trans fats are man-made to increase the shelf-life of food products. They are completely useless to the human body. Many recent research studies have also been done linking trans fats to some forms of cancer. This "Zero Trans Fat" label fad is a perfect example of companies slapping this on their label when they may not actually be completely trans-fat free! Definitely check your Nutrition Facts label on the back of your products and try to avoid whenever possible!
"Cholesterol Free"/"No Cholesterol"
What does it mean?
Generally, this indicates that the product contains less than 2 milligrams of cholesterol per seving.
What to watch out for
These types of labels are generally quite safe to follow as they usually do follow what they say. However, there a few things to keep in mind here. First of all, a very quick and brief overview of cholesterol and how it interacts in your body as many of you may have had a blood test done in your life measuring said values. Cholesterol is used as a major building block in cell structure and formation. LDL (or low-density lipoprotein) is generally considered the "bad" cholesterol because it can combine with fat deposits and other cellular debris floating in your bloodstream to create "plaque" which is essentially road blocks in your arteries and veins. These "road blocks" can lead to a myriad of problems such as heart disease, stroke, etc. HDL (or high-density lipoprotein) is known as the "good" cholesterol and acts as a carrier system carrying cholesterol back to your liver for re-utilization or excretion. Just keep in mind that your body does need cholesterol, so you should consume at least some foods with it. Also keep in mind that cholesterol can only be found in animal products (eggs, dairy, meat) so products that are naturally "Cholesterol-Free" anyways but still put it on their labels (vegetables, etc.) is just one of those clever marketing gimmicks.
-Tyler Robbins
B.Sc. PTS
Tuesday, September 6, 2011
Recovery and Transition
I am sitting at the cottage on my holidays writing this blog so it is pretty easy to be inspired to blog about recovery and/or transition. I know many of you are probably wondering why I am sitting on my computer rather than enjoying my holidays, and to be honest, this is the first time in a long time that I have taken a week ‘off’ to literally do just about nothing at all. I am not connected to the internet at this time anyways, I am just saving this to a Word document to post later, as I feel that a week of being ‘unplugged’ can go a long way as well.
Anyways, back on topic. Regardless of your fitness level or training status, whether you are training for a specific event or just staying ‘fit’ and ‘active’, everyone can and should take time recovery or transition time. I don’t just mean taking holidays either!
I have discussed the topic of periodization in previous posts and how they work. If you missed those blogs I will summarize for you. All training or exercise scheduling should be broken down into periodized cycles. You have three main types: Microcycles run anywhere from a few days to a few weeks. Mesocycles can run from a few weeks to a few months. Finally, macrocycles tend to run months to a year or more.
Periodized training modes have been used since the 1950’s, with more and more support for them starting in the 1990’s. Traditionally, amateur (Olympic) and professional athletes would be the main users of periodized training modes, but the benefits to them can also be attained by the average Joe.
Back to the topic again, as I have already discussed periodization in the past! The idea and main principles behind periodization is to keep your body and your muscles guessing or ‘confused’ so that they are constantly transitioning through stages of growth and adaptation. Problems arise, however, if you do not give your body ample time to do the recovering and transitioning.
I recommend at least 1-2 days of every week to be dedicated to resting/recovering with either sitting on your butt all day long, or least ‘actively’ recovering by doing some stretching, yoga, or mild physical activity. It is usually best to at least move somewhat as an increased blood flow promotes proper circulation for tissue repair/removal of waste. This generally does not seem to be a problem as most people take at least a day or two off every week.
When transitioning between stages or phases, or lacking stages or phases for that matter, is where some people tend to fall victim to overtraining or what is known as the “plateau effect”.
I recommend that people change up their fitness schedules every 3-6 weeks regardless, with some transition or recovery work in between these microcycles. Your body goes through its recovery and growth during that change.
If, however, you stay in a constant state of trying to change your body from day to day, week to week, month to month, your body “plateaus” and ceases to make significant changes.
I know what many of you are thinking, as I am the same way, that you need to get your fix for exercise almost on a daily basis, and that’s fine, you can! I recommend just changing things up and training different bodily systems to allow your worked areas to recover.
For example, if you are training for a specific sport and spend 4 weeks doing an intensive speed and agility training program with lots of explosive, powerful, interval-type training, when you hit your recovery or transition week, throttle back the intensity a bit and try some “LSD” (Long, Slow, Distance) cardio. Rather than running around doing interval sprints, try hopping on an exercise bike and riding at 60% of your heart rate for an hour. It not only allows your body to recover, but you are also changing things up which you may find nice to have a change of pace.
Another example would be if you are doing some heavy resistance training, pushing some heavy weights aiming for your 6-10 rep range, once you get into your recovery week, lighten up the weights and aim for 15-20 reps. You may be surprised at how sore you are the next day. Yes, you are still working your muscles, but you are training them in such a different way that will keep your body guessing and growing, while also allowing your systems that have been trained to grow and adapt properly.
During times of recovery, I recommend things like yoga, light running, stretching and just overall taking it easier than before. As I said, you should try and change up your workout goals every 3-6 weeks anyways, but I find that at most 4-5 weeks of a well-designed workout schedule will have you wanting some time to lessen the intensity anyways. I know I am sure enjoying my time on the beach right now, yet I still got a nice easy run in this morning!
-Tyler Robbins
B.Sc. PTS
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