Archive for the ‘Research’ Category

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Interval Training Great For Burning Fat

Wednesday, May 27th, 2009

I have written several blogs about the benefits of interval training (blog 1 or blog 2).  Two recent studies have illustrated that high intensity interval training is a great way to increase lipid metabolism.  In other words, interval training is shown to burn fat efficiently.  In fact both studies concluded that lipid oxidation remains elevated after exercise – burning fat after you’re done exercising!

Sources:
Malatesta, D, Werlen C, Bulfaro S, Cheneviere X, and Borrani F.  Effect of high-intensity interval exercise on lipid oxidation during postexercise recover.  Med Sci Sports Exercise 41:364-374, 2009.

Perry CG, heigenhauser GL, Bonen A, Spriet LL.  High-intensity aerobic interval training increases fat and carbohydrate metabolism capacities in human skeletal muscle.  Appl Physio Nutr Metab 33:1112-1123, 2008.

Train Hard-Train Smart
www.asap-pt.com

Posted in Conditioning, Research | 4 Comments »

Training with Rubber Band Resistance

Wednesday, April 29th, 2009

Strength coaches and trainers are always looking to get an edge with their athletes. Some coaches are trying to get creative in the weight room to enhance their athlete’s performance. One method that has been popular in weight rooms is to lift with bands attached to the weights (usually attached to the barbell). The idea behind this training method is that as an athlete goes through a lift (say the squat); the athlete is able to produce greater force and torque at the end range of the motion. This is only true for certain lifts such as squatting, deadlifting, and bench pressing to name a few. At the end range of motion, the weight becomes easier to lift. The band tries to counter-act that by providing greater resistance as the bands stretch further and further. Coaches are trying to account for the natural strength curve by adding resistance at the end of the lift.

Rubber resistance is also used for jumping exercises, such as the Vertimax. The device straps athletes to a platform with bungees connected to various parts of their body. The idea behind this is the same – as the athlete reaches full extension in their jump the resistance begins to increase. In addition, with the Vertimax it enhances the eccentric (downward) movement because the tubing is pulling the athlete down to the ground. This is thought to enhance the stretch load and thus create a more powerful vertical jump.

vertimax

Overall there is a lack of research and scientific evidence on this particular training method (training with any type of rubber band resistance). But it does appear to be beneficial when the band does not account for too large of the overall workload (around 20-30%).  Remember – This method of training is simply one tool within the tool box.  Within my personal tool box I store this tool, however it is used very sparingly.  

Train Hard-Train Smart
www.asap-pt.com

Posted in Exercise Demonstrations, Fitness Equipment, Program Design, Research, Speed/Agility, Strength Training | No Comments »

Say No To Dairy

Saturday, March 21st, 2009

I posted a blog a couple months ago about eating a healthy breakfast – Click here to check it out.  In this blog I briefly mentioned that you should limit (or eliminate) dairy.  Milk and cheese should be avoided – unless it’s raw organic (in this case it is not pasteurized).  I’ve listed some of the terrible side effects associated with pasteurization.

Effects of milk pasteurization:

  1. Kills beneficial enzymes including phosphate, which allows the body to absorb calcium from the milk
  2. Destroys colloidal minerals, which are essential to absorb nutrients the milk would otherwise provide
  3. Precipitates minerals that cannot be absorbed by the body, contributing to osteoporosis
  4. Precipitates sugars that cannot be digested and fats that toxic
  5. Destroys beneficial bacteria and lactic acids that help to protect your body against disease
  6. Diminishes the cortisone-like factor in the milk that would otherwise help  combat allergies
  7. Destroys vitamins B12 and B16
  8. Promotes other pathogens in the milk
  9. Contributes to allergies, osteoporosis, arthritis, heart disease, cancer, tooth decay, colic, disorders of the female reproductive system, and weakened immune system.
    Source: Mercola, Joseph. Total Health. Illinois: Mercola.com, 2003

Train Hard-Train Smart
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Posted in Nutrition, Research | 1 Comment »

Goal Setting

Thursday, March 19th, 2009
  1. Fix in your mind the exact fitness/sports performance goal you wish to accomplish and be specific for the time period in which you wish to attain this goal.  “I want to be more fit” does not cut it.  Be specific – I will lose 10 lbs by June 15, 2009.
  2. Create a definite plan for carrying out your desire, and begin at once.  If my goal was to lose 10 lbs by June 15, 2009 then a sufficient plan would be to do cardio 3x week, lift weights 2x week, and eat natural healthy foods (nothing processed or fast food).
  3. Combine steps 1 and 2 into one written statement – “I will lose 10 lbs by June 15, 2009.  I will accomplish this goal by doing cardio 3x week, lift weights 2x week, and eat only natural healthy foods.”
  4. Read your written statement aloud, twice daily, once just before bed retiring at night, and once after arising in the morning.  As you read – see, feel and believe yourself already having accomplished your goal (how much healthier you feel).

“You have absolute control over but one thing, and that is your thoughts.  This is the most significant and inspiring of all facts known to man!  It reflects man’s divine nature.  This divine prerogative is the sole means by which you may control your own destiny.  If you fail to control your own mind, you may be sure you will control nothing else.”

If you wish to accomplish any fitness or sports performance physical goal you must have the right mindset.

Source: Hill, Napolean (1960). Think & Grow Rich. Illinois: The Random House Publishing Group.

Train Hard-Train Smart
www.asap-pt.com

Posted in Mindset, Program Design, Research | 3 Comments »

Tri-Plane Motion at the Hamstring

Friday, March 13th, 2009

hamstringWhen you take a look at the hamstring muscles it easy see that muscles work on all 3 planes motion.  The three planes of motion are sagital (forward/backward), frontal (side to side), and transverse (rotational).  You can clearly see how the hamstring raps around the leg inserting into the tibia and fibula.  The hamstrings are not just muscles that work to flex the knee in the sagital plane, as most individuals believe (including trainers, PTs, and strength coaches).  Instead, they work to control the lower half of the body during movements in all three planes of motion.  They play a huge role in decelerating the body when moving and changing direction – which takes place in all planes of motion.  Also, the hamstrings work to help assist the glutes during hip extension.

Training strategies for the hamstring:
Let’s start with this, the hamstring curl machine does very little to improve functional movements – such as in sports.  It’s great if you’re trying to make the muscle larger or isolate the hamstring to make it stronger.  The hamstring curl is designed so that an individual lays on a machine while flexing their leg.  In function (sport), the hamstring does not concentrically flex the knee.  Also, I have never seen a sport where you lay on your stomach and flex your knee.  Basically the leg curl machine is a bad choice for improving functional hamstring strength.

Now let’s talk about what the hamstring does do in function.  The knee will bend if you let it because gravity is pulling you down to the ground.  The hamstring muscles are not responsible for concentrically bending your knee to lower yourself into a squat.  Therefore, it makes sense that the hamstring helps decelerate the body during squatting and lunging movements.  So I just named two great exercises to target the hamstrings – squats and lunges both of which are extremely functional.  Also, the hamstrings help assist with hip extension – hip extension takes place during squatting and lunging movements.  To make the exercises more functional it would also make sense to do squatting and lunging motions in the frontal and transverse plane.

Train Hard-Train Smart
www.asap-pt.com

Posted in Exercise Demonstrations, Flexibility, Injury Prevention, Program Design, Research, Speed/Agility, Strength Training | No Comments »

No Surprise Here…

Friday, December 5th, 2008

The American College of Sports Medicine determined that childhood obesity will be one of top trends in the health/fitness field for 2009.

On a positive note, this survey concluded that youth sports performance training will be a popular trend in 2009.  They specifically mentioned the high school aged athletes.  This supports the notion that athletes need to develop an overall athletic base to excell and prevent injury in their sport.  Individual athletes and teams that do not have a structured performance program will be left behind while other teams continue to train to improve their overall athleticism.
Train Hard-Train Smart,
www.asap-pt.com

Posted in Research, Uncategorized | No Comments »

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