Understanding Your Body: The Role of a Kinesiologist in Personal Fitness

Embarking on a fitness journey is a commendable decision that can positively impact various aspects of your life. Whether you're aiming to shed a few pounds, build muscle, or enhance overall well-being, understanding your body is a crucial first step. In this pursuit, a key ally can be found in the expertise of a kinesiologist. In this blog post, we will delve into the pivotal role a kinesiologist plays in personal fitness, shedding light on the science behind movement and the benefits of seeking professional guidance.

Understanding Kinesiology:

Kinesiology is the study of human movement, encompassing anatomy, physiology, biomechanics, and neuroscience. A kinesiologist is a specialist in this field, possessing a deep understanding of how the body moves and functions. Their knowledge extends beyond mere exercise routines, focusing on the science behind movement patterns, muscle function, and the intricate interplay between various physiological systems.

Assessment and Individualized Programs:

One of the primary roles of a kinesiologist is to conduct a comprehensive assessment of an individual's physical condition. This may involve evaluating posture, flexibility, strength, and identifying any imbalances or limitations. Through these assessments, a kinesiologist gains valuable insights into a person's unique physiological profile, allowing them to create personalized fitness programs tailored to specific needs and goals.

Preventing and Rehabilitating Injuries:

Understanding the body's mechanics enables kinesiologists to identify potential areas of vulnerability and design exercise regimens that minimize the risk of injuries. Moreover, for individuals recovering from injuries, a kinesiologist plays a crucial role in rehabilitation by implementing targeted exercises to restore strength, flexibility, and functionality. This personalized approach aids in a faster and more effective recovery, reducing the likelihood of recurring injuries.

Enhancing Performance:

Whether you're an athlete seeking to improve performance or an individual aiming for optimal fitness, a kinesiologist can be a game-changer. By analyzing movement patterns and biomechanics, they can fine-tune training programs to maximize efficiency and boost overall performance. This not only helps in achieving fitness goals but also enhances the enjoyment and sustainability of the exercise routine.

Educating and Empowering Clients:

In addition to designing exercise programs, kinesiologists play a vital role in educating clients about the importance of proper movement and the impact of physical activity on overall health. Armed with this knowledge, individuals are empowered to make informed choices about their fitness journey, fostering a long-term commitment to a healthy lifestyle.

In the realm of personal fitness, the guidance of a kinesiologist can be a transformative force. Their expertise in understanding the intricacies of the human body goes beyond traditional fitness training, providing a holistic approach to health and well-being. By working with a kinesiologist, individuals can unlock their body's full potential, reduce the risk of injuries, and embark on a journey towards sustainable, lifelong fitness. So, if you're looking to truly understand your body and optimize your fitness experience, consider the invaluable partnership with a kinesiologist – the key to unlocking the full potential of your physical well-being. Contact Avos Strength today to book a Free on boarding call to discuss how we can help you reach your goals.

The Power of Creatine: A Must-Have Supplement for All

Introduction

In the dynamic landscape of fitness and wellness, one supplement consistently outshines the rest in terms of proven benefits: creatine. This blog post will delve into the intricacies of creatine, demystifying its nature, examining the optimal dosage—taking into account the evolving research and highlighting why it holds the prestigious title of the safest and most extensively researched supplement in history. We will also explore its pivotal role in mitigating sarcopenia (muscle loss) among older adults, the groundbreaking research suggesting positive impacts on brain health and cognition, the remarkable synergy it shares with strength training, and its association with potentially improving bone health, particularly in defying the aging process.

Creatine 101: Navigating the Basics

Creatine, a naturally occurring compound found in certain foods and synthesized within the body, has become a cornerstone in the fitness world. Its primary function lies in energy production during high-intensity activities by replenishing adenosine triphosphate (ATP), the body's energy currency.

Proper Dosage: A Shift in Perspective

Traditionally, creatine supplementation has involved a loading phase, where individuals consume higher doses for a brief period before settling into a maintenance phase. However, recent research challenges this approach. Current findings suggest that a loading phase may not be necessary, and individuals can achieve optimal creatine levels through a consistent, lower daily dosage—typically in the range of 3-5 grams.

Safety First: The Gold Standard of Supplements

Creatine's safety profile is unparalleled in the world of supplements. Extensive research supports its long-term use, with minimal side effects, often limited to mild gastrointestinal discomfort in some users. As a testament to its safety, creatine has become a staple not only for athletes but also for those seeking a reliable and risk-free supplement to enhance their overall well-being.

Sarcopenia and Creatine: Defying the Aging Process

Before delving into creatine's role, let's understand sarcopenia. Sarcopenia is the age-related loss of muscle mass and strength, a condition that can significantly impact an individual's mobility, independence, and overall quality of life. The synergy between creatine supplementation and resistance training proves instrumental in preserving muscle mass, strength, and functional capacity in the elderly. This not only addresses the physical aspects of aging but can also contribute to a higher quality of life by reducing the risk of falls and fractures associated with muscle weakness.

Defying the Aging Process: A Boost for Bone Density

In the quest to defy the aging process, creatine's benefits extend beyond muscle preservation. Recent research suggests a positive association between creatine supplementation and improved bone health in the elderly. While the effects may not be pronounced with low doses and without resistance training, higher doses and the implementation of an appropriate resistance training program could prove to be the missing link. The potential for enhanced bone density adds another layer to creatine's role in promoting overall skeletal health, complementing its established benefits in muscle preservation.

Unlocking Strength: The Synergy of Creatine and Strength Training

When it comes to maximizing strength gains and optimizing performance, few natural combinations prove as potent as creatine supplementation paired with strength training. This dynamic duo has garnered attention and acclaim for its remarkable synergistic effects, offering a multitude of benefits that go beyond what either element can achieve in isolation.

1. Enhanced Muscle Creatine Phosphate Stores:

Creatine is stored in muscles as creatine phosphate, a crucial component in the rapid production of adenosine triphosphate (ATP), the primary energy currency of cells. Supplementing with creatine increases the muscle's creatine phosphate stores, enabling more rapid and sustained energy production during high-intensity activities such as strength training. This heightened energy availability translates into increased power and endurance, allowing for more prolonged and intense training sessions.

2. Improved Strength and Power Output:

Strength training aims to stimulate muscle growth and increase power and force production. Creatine supplementation complements these goals by enhancing the muscle's ability to generate energy, leading to improved strength and power output. Athletes and fitness enthusiasts often experience an increase in the number of repetitions they can perform and the amount of weight they can lift, ultimately contributing to more significant gains in muscle mass and overall strength.

3. Faster Recovery and Reduced Fatigue:

Intense strength training sessions can induce muscle fatigue and delayed onset muscle soreness (DOMS). Creatine's role in replenishing ATP rapidly aids in recovery between sets and workouts. Individuals supplementing with creatine often report reduced muscle soreness, allowing for quicker return to training and overall better adherence to a consistent training routine.

4. Increased Lean Muscle Mass:

Strength training, combined with creatine supplementation, becomes a potent catalyst for muscle growth. The increased workload and enhanced recovery provided by creatine contribute to the development of lean muscle mass. This not only improves physical appearance but also boosts metabolism, promoting a more efficient calorie burn and supporting long-term weight management goals.

5. Adaptations at the Cellular Level:

Creatine's impact extends beyond immediate energy production. It triggers cellular adaptations, such as increased water content in muscle cells (cell volumization), which creates an optimal environment for muscle growth. Additionally, creatine has been shown to promote the synthesis of certain proteins involved in muscle repair and hypertrophy.

6. Versatility in Training Modalities:

Whether engaged in traditional weightlifting, bodyweight exercises, or a particular sport, creatine proves versatile in enhancing various forms of training and sports performance. Its benefits are not limited to a specific training style, making it a valuable asset for individuals pursuing diverse fitness and athletic goals.

Unlocking Cognitive Potential: Creatine and Brain Health

Beyond its physical benefits, creatine's influence extends to the realm of cognitive function and brain health. Recent studies suggest that creatine supplementation may enhance memory, attention, and overall cognitive performance. The neuroprotective properties of creatine make it a promising avenue for preventing neurodegenerative diseases and addressing age-related cognitive decline.

Conclusion

In the realm of supplements, few have endured the scrutiny of time like creatine. With over 30 years of rigorous research vouching for its safety and effectiveness, there's practically no reason not to consider creatine as a fundamental part of your routine.

To sum it up, creatine's established history includes muscle preservation, potential cognitive benefits, improvements in bone health and an enhancement in physical performance when coupled with strength training. With a safety profile that stands out, creatine monohydrate emerges as a straightforward choice for those seeking its benefits.

In essence, creatine isn't a miracle worker; it's a tried-and-true companion, helping you inch closer to your health and fitness goals by contributing to a healthier, stronger, and more resilient you.

Why Your Mobility and Stretching is Not Working

Unlocking True Mobility: The Power of Relaxation Over Force

In the world of fitness, the pursuit of improved mobility often takes a backseat to the prevailing belief of "harder, faster, stronger." Unfortunately, this mindset can lead individuals to overlook a crucial aspect of mobility training – the difference between forcing the body into a stretch and the transformative power of progressive relaxation. In this blog post, we'll delve into why your mobility training might not be working and explore the misconception that more effort always yields better results.

The Misconception of "More Effort = Better Results":

1. Fight or Flight vs. Rest and Digest:

One of the primary reasons more effort doesn't always translate to better mobility is the impact on the nervous system. More effort tends to activate the sympathetic nervous system, triggering the "fight or flight" response. When our nervous system perceives a threat, it tightens muscles and restricts movement, hindering the very progress we aim to achieve in mobility training.

2. Creating a Safe Environment:

Mobility work involves repositioning drills and stretching exercises to reach new ranges of motion. However, if the body interprets these positions as threatening, progress becomes stunted. For lasting improvement, it's crucial to create an environment where the body feels safe and secure, encouraging the activation of the parasympathetic nervous system – the "rest and digest" state.

The Sympathetic vs. Parasympathetic Nervous System:

1. Sympathetic Nervous System (SNS):

• Activated during stress or perceived threats.

• Triggers the "fight or flight" response.

• Can inhibit mobility gains due to heightened muscle tension and restricted movement.

2. Parasympathetic Nervous System (PNS):

• Activated during relaxation and rest.

• Promotes the "rest and digest" response.

• Facilitates improved mobility by reducing muscle tension and allowing for greater flexibility.
  

The Role of Controlled Respiration (Breathing):

1. Breath and Parasympathetic Activation:

• Controlled breathing is a powerful tool to shift the body into the parasympathetic nervous system.

• If you can't breathe comfortably in a position, you likely don't own it, and your body may interpret it as a stressor.

2. The Importance of Feeling Safe:

• A relaxed state during mobility drills signals safety to the nervous system, allowing for greater adaptability and long-term improvement.

“I felt great for a few hours after my massage and then it went right back to what it was before”

- says almost everyone

The Missing Link: Training After Mobility Work

While mobility drills and breathing exercises are critical to unlocking new ranges of motion, there's a common mistake many people make – they stop there. Whether it's after a massage, physio, or chiropractic session, too often people experience temporary relief, only to have their body revert back within hours or days. Why? Because the nervous system hasn't been taught what to do with that new range of motion.

In order to retain and solidify the mobility gains you've just achieved, it's essential to follow up with training or neural stimulation. Your body needs to experience controlled movement in this new range so that it can "remember" and integrate it into your movement patterns.

Why Training Is Key:

When you mobilize, you're creating new possibilities for movement. But without reinforcing it through strength training or neuromuscular engagement, your nervous system doesn't fully integrate these gains. This often leads the body to revert to its previous, more limited movement patterns. By training after mobility work, you’re helping your body understand and use this new range of motion effectively, preventing the regression that so many experience.

Think of it this way: Mobility gives you the access to more range, and training teaches your body how to control and own that new range. To retain and sustain long-term mobility, it's crucial to follow the process of mobilize, then train.

Recap: The One - Two Punch

The key takeaway from the misconception of "more effort, better results" in mobility training is the importance of relaxation over force. However, once you've created a safe and relaxed environment for mobility, the next step is to train or engage in some form of neural stimulus to lock in that newfound range. By understanding the role of the nervous system and the value of progressive relaxation followed by structured movement, you unlock not just short-term gains but sustainable, long-term flexibility and functional movement.

Embrace the power of relaxation, and remember – mobilize, then train for lasting results.

For Free mobility videos click here or to book in a Free Onboarding Call click here.

Exploring the Advantages of Hybrid Training

Are you seeking a fitness program that caters to your unique needs, fits your budget, and accommodates your busy schedule? If so, hybrid training might be the solution you've been looking for. In this blog post, we'll explore what hybrid training is and the numerous benefits it offers to individuals of all fitness levels.

What is Hybrid Training?

Hybrid training is a dynamic and versatile fitness approach that combines the best elements of various training methods, offering a customized and comprehensive experience. Whether you're on a budget, have time constraints, or prefer a blend of training options, hybrid training can be tailored to your specific requirements.

The Benefits of Hybrid Training:

1. Tailored to Your Budget: One of the most significant advantages of hybrid training is its flexibility in terms of cost. If 1-on-1 or group training sessions are beyond your budget, hybrid training can provide a more cost-effective alternative without compromising on the quality of your training program.

2. Customized Programming: Hybrid training typically begins with an initial assessment. This assessment is crucial as it helps design a training plan that aligns with your fitness goals, weaknesses, skill level, and the equipment available to you. You'll receive a personalized program that ensures you're working on the right exercises to achieve your objectives.

3. Private Training Sessions: Hybrid training also includes private training sessions, usually ranging from 1 to 4 per month. These sessions offer a unique opportunity to strengthen the coach-athlete relationship, receive individualized guidance, and make necessary adjustments to your training program as you progress.

4. Program Check-Ins: Staying on the right track is vital in any fitness journey. Hybrid training incorporates program check-ins to ensure you're performing exercises correctly and making steady progress. This added layer of accountability can be a game-changer in reaching your fitness goals.

5. Versatility for Diverse Goals: Whether you aim to lose body fat, build muscle, improve athletic performance, or enhance your overall fitness, hybrid training can be adapted to your specific goals. It's a versatile approach that accommodates a wide range of fitness objectives.

6. Accessible to All Fitness Levels: Hybrid training is inclusive and accessible to individuals of all fitness levels and ages. Whether you're a seasoned athlete or just starting your fitness journey, the program can be designed to meet your needs and help you reach your full potential.

Hybrid training provides a well-rounded and personalized fitness experience. It's an excellent option for those seeking tailored training without breaking the bank. With a focus on customization, private training sessions, program check-ins, and adaptability, it offers a comprehensive solution for anyone looking to unlock their full potential in the realm of fitness.

If you're ready to embark on a fitness journey that aligns with your unique needs and goals, hybrid training may be the key to your success. Experience the benefits for yourself and take your fitness to the next level with this versatile approach.

Building a Strong Foundation: The Crucial Role of Youth Strength and Conditioning

Introduction

As parents, coaches, and educators, we all want the best for our youth. We strive to provide them with the tools and opportunities they need to succeed in life, both physically and mentally. One often overlooked aspect of youth development is strength and conditioning. Recent research has shed light on the importance of building strength and athleticism in young individuals, and it goes far beyond just being physically fit. In this blog post, we'll delve into the significance of strength and conditioning for youth, emphasizing key factors like peak height velocity, critical windows for development, proper form, and the many benefits, both physical and psychological, that come with it.

1. Peak Height Velocity (PHV) and Critical Windows

Peak Height Velocity (PHV) refers to the period during adolescence when an individual experiences their most rapid growth in height. It typically occurs around ages 12 to 14 in girls and 14 to 16 in boys. During this critical window, a child's body is highly adaptable and responsive to training stimuli. Research has shown that this is the optimal time to introduce strength and conditioning programs, as the body can make significant gains in muscle and bone development.

2. Developing Proper Form and Fundamental Movement Patterns

Strength training is not just about lifting weights; it's about teaching young athletes proper form and fundamental movement patterns. Developing these skills early not only reduces the risk of injury but also sets the foundation for a lifetime of healthy physical activity. Young athletes who learn how to move correctly are less likely to develop bad habits that can lead to injury in the long run.

3. Physical and Psychological Benefits

The benefits of strength and conditioning for youth go beyond the physical realm. Improved self-esteem, self-confidence, and a sense of accomplishment are often seen in young individuals who engage in structured training programs. When children see the results of their hard work in the form of increased strength and improved athletic performance, it boosts their self-esteem and provides a sense of purpose.

4. Injury Prevention and Athletic Performance

One of the most significant advantages of youth strength training is injury prevention. Developing strong muscles, tendons, and ligaments can protect young athletes from common sports-related injuries. Additionally, increased strength and power contribute to enhanced athletic performance. Young athletes who engage in strength and conditioning programs often experience improvements in speed, agility, and vertical jump height – essential attributes for sports like basketball and volleyball.

5. Setting the Stage for Future Success

For those aspiring to collegiate, varsity, or even professional sports, youth strength and conditioning lay the groundwork for future success. The physical and mental discipline acquired through training can translate into elite-level performance. Many professional athletes credit their early exposure to strength training as a key factor in their journey to the top.

Conclusion

In today's competitive world, youth strength and conditioning should be considered an essential component of a well-rounded education. It's not just about building strong bodies but also about fostering confident, disciplined, and resilient individuals. By introducing strength training during the critical windows of development, emphasizing proper form and fundamental movement patterns, and reaping the physical and psychological benefits, we can set our youth on a path to a healthier, more successful future. Remember, investing in the physical well-being of our youth today will pay dividends for a lifetime of achievement and happiness.

Unveiling the Difference: Certified Strength and Conditioning Specialists vs. Personal Trainers

Are you seeking to embark on a fitness journey or enhance your athletic performance in Vancouver, BC? If so, you've probably come across two professionals who can help you achieve your goals: Certified Strength and Conditioning Specialists (CSCS) and Personal Trainers. While both play essential roles in fitness and wellness, there are significant differences between the two that can greatly impact your success and safety. In this blog post, we'll explore these distinctions and why choosing a CSCS, especially in a fitness-forward city like Vancouver, can be a game-changer for your fitness journey.

The Role of a Personal Trainer:

Personal trainers are undoubtedly valuable in helping individuals pursue their fitness aspirations. Many personal trainers are passionate about health and fitness, and they often hold basic certifications, typically requiring only a few days or weeks of education and practical training. They can assist clients with general fitness, weight loss, and basic exercise routines, making them suitable for people at various fitness levels.

The Expertise of a Certified Strength and Conditioning Specialist (CSCS):

On the other hand, Certified Strength and Conditioning Specialists are a different breed. CSCS professionals, like Evelyn, have undergone rigorous formal education, typically earning at least a bachelor's degree in exercise science, kinesiology, or a related field. Moreover, they must pass a challenging examination by the National Strength and Conditioning Association (NSCA). This in-depth preparation equips CSCS professionals with a deep understanding of anatomy, physiology, biomechanics, and exercise prescription. They specialize in improving athletic performance, injury prevention, and rehabilitation.

Why Choose a CSCS in Vancouver, BC:

1. Advanced Expertise: Vancouver is known for its active lifestyle, from hiking the Grouse Grind to enjoying the local beaches. CSCS professionals understand the demands of various sports and outdoor activities and can tailor programs to maximize your performance and minimize your risk of injury.

2. Injury Prevention: Vancouverites love to stay active, but with that comes an increased risk of injuries. CSCS professionals are well-versed in injury prevention strategies, ensuring that you can enjoy your favorite activities without unnecessary setbacks.

3. Personalized Training: CSCS professionals, with their extensive knowledge, can design highly personalized training programs that address your unique goals and limitations, helping you achieve results efficiently and safely.

4. Accountability and Long-term Success: Vancouver's fitness scene is competitive, but with a CSCS, you'll have a dedicated professional who's committed to your long-term success, ensuring that you stay motivated and continue progressing.

Conclusion:

While personal trainers have their place in the fitness industry, the depth of knowledge and expertise provided by a Certified Strength and Conditioning Specialist sets them apart, especially in a fitness-conscious city like Vancouver, BC. As a registered kinesiologist with over a decade of experience, Evelyn understands the importance of comprehensive education and specialized training. By choosing a CSCS for your fitness journey in Vancouver, you're investing in your health, performance, and overall well-being. Don't settle for one-day certifications when you can have the guidance and support of a highly qualified CSCS to help you achieve your fitness goals and enjoy a thriving life in this beautiful city.

Unleash Your Inner Athlete: Elevate Your Performance with Vancouver's Expert Strength and Conditioning Company

Welcome to our thriving strength and conditioning community in Vancouver, British Columbia! Whether you're a budding athlete, fitness enthusiast, or someone determined to achieve your peak physical potential, we're excited to be part of your fitness journey. With over a decade of experience in the industry, we take pride in offering a nurturing and inclusive environment where everyone can thrive. Our expertise is not just backed by formal education but also enriched by years of shadowing other high-level coaches in the industry, ensuring that you receive top-notch guidance and support. In this blog post, we'll explore the key aspects of our training approach, dedicated to unlocking your true athletic potential and celebrating your unique fitness achievements. Let's dive in!

Welcome to the pinnacle of strength and conditioning in Vancouver, British Columbia! Whether you are a budding athlete, fitness enthusiast, or someone determined to reach peak physical abilities, you've arrived at the perfect destination. Our cutting-edge strength and conditioning company is dedicated to helping you unleash your true athletic potential and achieve remarkable success. In this blog post, we will delve into the key aspects of our training approach, ensuring you discover the best in the industry and embark on an extraordinary fitness journey.

1. Personalized Strength Training Programs:

At the core of our success lies the commitment to offering tailored strength training programs. Our team of expert coaches conducts comprehensive assessments to understand your unique strengths, weaknesses, and aspirations. This data-driven approach empowers us to design a customized program that maximizes your potential for steady and sustainable progress.

2. Injury Prevention and Rehabilitation:

Safety and injury prevention are paramount concerns for fitness enthusiasts in Vancouver. Our highly qualified coaches prioritize your well-being during training and provide essential guidance to help you overcome any existing injuries. By incorporating targeted exercises and techniques into your program, we ensure you can train with confidence and focus on achieving your goals.

3. Sport-Specific Conditioning:

For athletes seeking a competitive edge, sport-specific conditioning plays a crucial role. Our Vancouver-based strength and conditioning company recognizes the importance of tailoring training to meet the unique demands of your sport. Whether you're a hockey player, soccer star, basketball enthusiast, or any other athlete, our specialized programs will elevate your performance, enhance agility, and refine the skills needed to excel in your chosen field.

4. Nutrition and Diet Guidance:

At our strength and conditioning company, we wholeheartedly believe that nutrition is a vital cornerstone of overall health and longevity. We are dedicated to providing you with guidance in this area, empowering you to make informed choices that fuel your workouts, aid in recovery, and optimize your athletic performance. By prioritizing nutrition, we aim to help you achieve lasting success on your fitness journey, both in the gym and in your daily life. We believe that proper nutrition is the foundation of optimal performance, to fuel your workouts, aid in recovery, and achieve peak athletic performance.

5. Community and Support:

Finally, our strength and conditioning company places a strong emphasis on community and support. We take pride in creating a nurturing and motivating environment where individuals of all fitness levels come together to inspire and uplift one another. Our community-based approach fosters a positive space where you can grow, push your limits, and achieve greatness together.

As a dedicated member of Vancouver's vibrant strength and conditioning community, our primary goal is to support you on your fitness journey, regardless of your background or experience level. With more than a decade of industry expertise, we bring a wealth of knowledge that goes beyond mere certifications. Our commitment to continuous learning and hands-on experience, shadowing other high-level coaches, empowers us to provide you with the best possible guidance and personalized training programs. Join us today and experience a welcoming and inclusive environment where you can unleash your athletic potential and achieve remarkable results. Together, we'll redefine what's possible for your fitness goals and celebrate every milestone you conquer along the way!

Training for Your Heart - Zone 2 Cardio Program

Before diving into the 8-week Zone 2 cardio program, let's briefly explore the different types of ventricular hypertrophy that can occur with strength training and cardiovascular training.

Ventricular hypertrophy is the enlargement and thickening of the heart muscle, specifically the left ventricle, in response to increased workload or stress. It is a natural adaptation of the heart to meet the demands placed upon it during different forms of exercise. However, the specific type of hypertrophy can vary based on the type of training.

https://www.researchgate.net/figure/Anatomy-of-the-heart-A-Cross-section-of-the-heart-wall-showing-the-various-layers-of_fig4_322636742

Strength Training Hypertrophy:

When engaging in regular strength training exercises, such as weightlifting, the heart responds by experiencing concentric hypertrophy. This type of hypertrophy involves an increase in the thickness of the left ventricular wall without a significant change in chamber size. Concentric hypertrophy is characterized by a reduced chamber volume and an increase in muscle mass, allowing the heart to generate more forceful contractions. This adaptation is beneficial for handling the increased resistance encountered during strength training exercises.

Cardiovascular Training Hypertrophy:

On the other hand, cardiovascular training, particularly endurance exercises like running, swimming, or cycling, typically leads to eccentric hypertrophy of the left ventricle. Eccentric hypertrophy involves an increase in the chamber size of the left ventricle while maintaining relatively normal wall thickness. This adaptation allows the heart to fill with a larger volume of blood during each contraction, leading to increased stroke volume and improved cardiovascular efficiency. Eccentric hypertrophy is commonly associated with aerobic endurance training and is considered a favourable adaptation for cardiovascular health.

It's important to note that both types of hypertrophy are normal and beneficial adaptations to the respective training stimulus. However, it's crucial to engage in a well-rounded training program that incorporates both strength training and cardiovascular training to ensure overall cardiovascular health and fitness.

8-week Zone 2 Cardio Program

 Zone 2 cardio training is focused on improving aerobic endurance and increasing the efficiency of your cardiovascular system. It involves training at a moderate intensity level where you can maintain a conversation without feeling too breathless. 

Below is a basic progression for an 8-week, 2-day-per-week, Zone 2 cardio program:

Weeks 1-2:

Day 1: 30 minutes of continuous aerobic exercise at Zone 2 intensity (e.g., brisk walking or incline treadmill walking, jogging, cycling, swimming).

Day 2: 30 minutes of cross-training (e.g., elliptical, rowing, stair climber) at Zone 2 intensity.

Weeks 3-4:

Day 1: 35 minutes of continuous aerobic exercise at Zone 2 intensity.

Day 2: 35 minutes of cross-training at Zone 2 intensity.

Weeks 5-6:

Day 1: 40 minutes of continuous aerobic exercise at Zone 2 intensity.

Day 2: 40 minutes of cross-training at Zone 2 intensity.

Weeks 7-8:

Day 1: 45 minutes of continuous aerobic exercise at Zone 2 intensity.

Day 2: 45 minutes of cross-training at Zone 2 intensity.

Additional Guidelines:

• Warm up for 5-10 minutes with light aerobic activity before each session.

• Include a cool-down period of 5-10 minutes of light activity at the end of each session.

• Focus on maintaining a consistent pace and effort level throughout each session.

• Monitor your heart rate during exercise to ensure you're in the appropriate Zone 2 range (around 60-70% of your maximum heart rate).

• Listen to your body and adjust the intensity or duration if necessary, but try to challenge yourself progressively over the 8-week period.

*Remember to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions or concerns.

Protein for Lean Muscle Mass and Strength

Are you eating enough protein?

Most people, in particular athletes and active individuals do not consume enough protein.

Please note, that everyone is individual and I am providing information based on current research.  For specific recommendations based on your own needs, please consult a registered dietician (RD).

(And in my opinion if you are a vegan/vegetarian athlete I would highly recommend working with an RD to make sure you are consuming enough.)

How much protein should active adults/athletes consume?

Active adults/athletes should consume 1.6 -2.2 grams/Kg/day spread across 4 or more meals/feedings.  This can be more or less depending on what your needs are.

Daily Protein Consumption for Athletes Based on Body Weight

How much protein should you eat per meal?

For maximal stimulation of muscle protein synthesis (MPS), individuals should aim for:

0.4–0.6 g/kg/meal of quality protein (found in meat, eggs, and dairy).

0.24 to 0.40 grams/kg/meal for most young adults

0.4 to 0.6 grams/kg/meal for older adults*

*Older adults need more protein due to muscle atrophy/sarcopenia - which is the progressive loss of muscle mass and strength. As you age it becomes harder to build muscle mass so you need to consume more protein to stimulate MPS.  (Ideally the additional protein should be paired with resistance training.)

 Can you eat too much protein?

It was previously thought that consuming an excess amount of protein would be wasted and excreted through your urine. However, that is from previous research 30+ years ago that believed that the increased amounts of nitrogen in urine was thought to be from excess protein consumption, in which case the protein was being wasted. This has since been refuted and the increased amounts of nitrogen actually represent an increase of the breakdown of your damaged or oxidized protein (which is a good thing - out with the old and in with the new!). Essentially, what is happening is that when you eat more protein, your body can replace more of its damaged or oxidized proteins, so that your protein synthesis (building) and breakdown are both increased.

 Therefore there is no downside to eating more protein (other than pushing you over your caloric goal if you are trying to be in a deficit). So have at her and let’s all eat some more protein!!

 References:

Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)

Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SMProtein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger menJ Gerontol A Biol Sci Med Sci.(2015 Jan)

Morton RW, McGlory C, Phillips SMNutritional interventions to augment resistance training-induced skeletal muscle hypertrophyFront Physiol.(2015 Sep 3)

Schoenfeld BJ, Aragon AAHow much protein can the body use in a single meal for muscle-building? Implications for daily protein distributionJ Int Soc Sports Nutr.(2018 Feb 27)

10 Step Approach For When You Get Injured

Often people think that coaches are invincible/super human… but we aren't. You can do everything right: have a solid warmup, good technique etc but sometimes things happen!

Note that this is not medical advice - this is what I find works best for me.

1. Stop what you're doing

2. Don't be the hero and assume you can do another set. Trust me, it never goes well.

3. Book an appointment with your therapist of choice as soon as you can get in.

   1. Everyone has someone, or some type of modality that works best for them.

   2. But remember that these are always temporary solutions.

4. Assess your current movement abilities and the area of restriction with low level mobility drills.

   1. The first thing that I usually do would be a joint range of motion assessment - something like a cat cow/spinal rotation to see what positions I'm restricted in.

5. Usually attempting to foam roll or release the area does not work when it's too acute and flared up.

6. I find the most beneficial thing to do is to actually walk. Make sure that you walk with a good arm swing to allow rotation through the spine.

7. I will also do some positional breathing drills to drive expansion to the compressed areas.

8. Try to stay active -When you stop moving is generally when it starts to get worse.

9. Once it's less acute and/or you've gotten in to see a therapist, I will do some mobility and movement work.

10. I will gradually progress the intensity and start to add exercises that don't cause pain, increasing the load over time.

    1. Note this may take 1-2+ days or weeks depending on your situation

Be patient and keep moving. There is always something that you can do in the gym. I'm also a big fan of heat: hot baths, hot tub, sauna..

Do what works for you - and hopefully some of these pointers will help you!

Amateur Boxing Off-Season Nutrition and Supplement Recommendations

Note that this is not medical advice, the information being shared here is from my research and information that I gained during my sport performance nutrition class. I highly recommend that you consult a Registered Dietician (RD) to assist you with your nutritional and supplemental needs that are required for your sport. As a retired athlete, looking back on my athletic career, my biggest regret was not working with an RD, especially because I was competing in a weight class sport.

Below is an infographic that you can use as a resource for nutritional and supplement recommendations for amateur boxing. It is labelled as off season because trying new supplements mid-season is not recommended. In the off season, you can see how your body responds to the supplement(s) and if they are appropriate for you. Remember that everyones needs are individual and there is never a one size fits all approach.

What Goes into Developing a Tailored Program for an Athlete?

Part 1: The Needs Analysis

The first thing that is done is a Needs Analysis which is a process that is used to determine qualities that are important for the athlete and sport.

This includes a Sport Analysis. Here the S&C coach identifies the demands of the sport including the Key Performance Indicators (KPIs). This requires knowledge of the sport, including the demands of the sport and a deep dive into the literature.  

3 Questions that a coach asks when doing the needs analysis:

1. What are the metabolic demands of the sport?

2. What are the biomechanical movements of the sport?

3. What are the common injuries observed in the sport?

From here the coach needs to determine the athletes current status which is achieved by doing an Athlete Analysis. This includes profiling the athlete, performance testing and goals.

Next the coach needs to determine what is required to bridge the gap between the current status of the athlete and what they need to do to achieve their goal - i.e. the Gap Analysis

From here the coach can implement the plan based on the Gap Analysis.

Part 2: The Yearly Training Plan (YTP)

First, the coach needs to take a look at the big picture in terms of competition schedule and the entire season. This requires the coach to develop a Yearly Training Plan (YTP).  A YTP is not only done by S&C coaches, but should also be done by the sport coach too; for developing technical and tactical skills specific to the sport.  When major tournaments are placed in the calendar the S&C coach can work backwards to develop the program.

 With the KPIs in mind, the plan can be written to make sure that the athlete is developing the right attributes to peak for the major competitions.  Coaches will use periodization, which is the systematic planning of long- and short-term training programs.

Periodization

The YTP with major competitions in mind, can be broken down into macrocycles, mesocycles and microcycles where the specific training sessions are designed, working to develop specific athletic abilities within the larger picture of the current training phase.

Strategic periodization involves intentional peaking for matches or events based on their perceived greatest priority or difficulty throughout a competitive season.  This is accomplished by the deliberate manipulation of training loads and recovery in the lead-up to targeted matches.

It should be noted that during the season, coaches need to be flexible, because schedules often change. However the YTP serves as the primary framework that guides the training season.

Do It With Intent

Let's make sure that what we are doing is with intention, and that we are not just going through the motions.

This is not only a great metaphor for life - but for training too!

This year instead of just doing what your friend is doing, doing random classes sporadically here and there, or going to the gym with no plan  (and don't get me wrong, all of this is great already!).

But, let's focus that energy and time you are currently using to be even more meaningful.

That means: moving with intent, following a program with intent that will not only help you move and feel better, but also see quicker results.

And as always - don't forget to have fun!

Female Athletes Performance During "The Cycle"

If you menstruate or work with anyone who does, this post is for you.

⚠️ There are hormonal differences and training considerations that need to be taken into account.

🤔 What is a 'normal' menstrual cycle (MC)?

- Cycle length 21 to 35 days

- Flow length 2 to 7 days

- No more than a few days of variation in each cycle length

- No excessive blood loss or severe symptoms

💥 More that 90% of individuals report symptoms during their cycle.

🏅 have been won during all phases of the MC

Research is very challenging in this area

1️⃣ One study found that exercise performance might be trivially reduced during the early follicular phase (during the bleed phase)

2️⃣ Another study showed that exercise performance was impaired during the mid luteal phase of the MC (when progesterone is high)

3️⃣ Another study found that adaptation to resistance training  increases in the later part of follicular phase when estrogen levels are high (might speed up recovery process)

Overall though more research is needed

✅ A personalized approach should be taken based on each individual’s response to exercise performance across the MC.

❤ and share this post with friends who might find this info helpful

For the full presentation link click here

Boxing Hand Protection

Protect a Boxer’s Most Valuable Tool: The Hand

Multiple studies have shown that a boxer’s hand (and wrist) is the most commonly injured location in both training and competition. Interestingly, there is a similar number of hand and wrist injuries sustained during training and competition. However, because boxers spend a majority of their time in training, the rate of hand injuries that occur in competition is quite staggering. Outlined below are proposed methods that can be employed by coaches and athletes in training to help reduce the number of hand injuries in amateur boxing.

Glove Choice:

Choose gloves that provide the most protection for the hands and wrist.  This means ensuring that they fit properly, secure the wrist, and that they land properly (i.e. the forces are distributed through 2nd and 3rd digits) on impact.

Hand wrapping:

Ensure that the hand and wrist are adequately secured.  Use ample amounts of tape and long hand wraps or gauze to protect the hand.  In addition, foam inserts over the knuckles are another suitable option to protect the knuckles and reduce impact forces.

Load Monitoring/Data collection:

Coaches can collect data on injuries, the duration of training sessions and athlete’s rate of perceived exertion (RPE).  Recording and multiplying duration and RPE values creates a session RPE which can be used to calculate Acute Chronic Workload ratios (ACWR). Various sports have found similar trends and relationships of ACWR and subsequent injury risk. Collecting data over time can inform injury risk ranges and provide useful information on training-load progression and changes in workload over time.

Participate in Research Studies:

Boxing clubs (and athletes) should be encouraged to participate in boxing research studies to help generate longitudinal injury statistics and product testing which can help inform athletes decisions on safety and equipment choice.

Athlete Monitoring:

Monitoring the number of fights your athletes are competing in during the season is important, as competition is where a majority of hand injuries occur.  In addition, making sure that your boxers’ hands are injury free and healthy will ensure that they are fit to train and compete.

Link to full presentation Protecting the Hand in Amateur Boxing

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Does your Knee Cave Inward When you Squat or Lunge?

How many times have you heard someone say drive your knees out when you squat?

- I know I have said it in the past!

What I used to think, was that you could use a band during a split squat to distract the hip, which in essence forced you to drive the knees out. Now while this is not inherently wrong, it may not always be the best solution depending on the individual. Yes, this band will allow you to recruit the glutes more, as you drive the knee outward putting the hip into external rotation,  BUT, this also prevents the natural movement at the hip in certain ranges of motion.

Using a band to drive more external rotation at the hip

Most sticking points occur at about 90° of hip flexion in a squat. At 90° of hip flexion if we look at a movement limb arc model, the hips requires internal rotation of the femur (or the thighbone). At 60 to 110° of hip flexion, the muscles at the back of your hip that do external rotation actually gain more leverage in internal rotation (i.e. they will lengthen).  In order to get into 90° of hip flexion you need space in order to internally rotate the femur. Therefore, by driving the knees out we are actually reducing the amount of space at the back of the hip because we are creating external rotation (driving the knees out and shortening the muscles that should be lengthened at 90° of hip flexion).  This is why it may not be the most effective cue for some people. 

An exercise that I like to use to help prevent the knee from coming in, is a box step down variation with a band around the knee pulling the knee outward (which forces you to resist that motion by driving the knee inward slightly).

Note: always start with body weight and a lower box before you progress to using load with a higher box.

This is a more ideal way to work on knee control, because based on the limb arc model from 60 to 110deg of hip flexion, it requires internal rotation. Here we are forcing the knee to work by internally rotating. You will get even more glute recruitment in addition to adductors (the inner thighs) because these muscle co-contract or work together when you are in single leg stance.

Contact me today for a custom program to help you move better and get stronger to prevent injuries.

Knowledge Gems

I've decided to start this blog to bring my Instagram content to another platform, as not everyone is on social media.

One of my long time clients who takes notes during our sessions, is always asking me to repeat what I said as I "dropped another gem" of information or a "knowledge bomb".

So that's why I decided to call this blog Knowledge Gems.  If there is anything in particular that you would like me to post about, please let me know!

-Coach Calado