Tagged as: functional fitness

Strength Training – Something to Think About, and then Do

Something to Think About, and then Do is a series of articles to inform you about training and exercise concepts and to provide ways of bringing them into your daily life. So far, you’ve read about core, posture, glute amnesia, cardio fitness, hydration, balance and the importance of moving.  Now we discuss strength training.

Our eighth installment is about Strength Training.

I’d like to start with a few basic principles. First and foremost, strength training is for everyone. Second, strength training is an enabler of balance, coordination, and good health. Last but not least, building strength builds confidence.

 

What is strength training?

Also known as resistance training, it is the use of muscle force against some form of resistance. You can do strength training with nothing more than your
body weight, as with squats, pushups, crunches and planks. The resistance can be enhanced and intensified by using equipment such as dumbbells, kettlebells, resistance bands, or weight stacks on an exercise apparatus; also everyday objects at home can be used for resistance, like a gallon of juice or milk, a bag of groceries or even a child or a pet (I remember doing flying angel leg extensions with the weight of my daughters). With or without equipment, there are hundreds of workouts that can accommodate all levels of fitness and fitness goals. Strength training has been found to have a number of positive effects on your health and well-being, as identified in scientific studies conducted over the decades and that continue today:

• Improving strength of muscles, tendons and ligaments
• Improving balance, coordination, and injury prevention
• Building strong bones by increasing bone density
• Increasing lean muscle mass, reversing the effects of muscle loss that come with
sedentary behavior and aging
• Increasing metabolism, burning more calories throughout the day
• Improving range of motion and joint flexibility
• Controlling blood sugar level

Increase Confidence

In addition to all that, strength training increases confidence. When you are stronger you can do more for yourself. You feel better about yourself. You might even sleep better. Sound too good to be true? Hear about transformations some of our members (your friends and neighbors) have experienced. Many of their stories have been recorded and can be found here and on our Facebook page.

 

Strength Training Programs

Whether you are new to strength training or you want to enhance your workout, we have a number of offerings for all levels, ranging from one-on-one, to small groups of 8-10, to larger classes. As always, we are here to help you find the right approach for your personal goals.  Click Here for frequently asked questions about our Strength Training Programs!

 

Click Here to Learn More!

Vive la resistance!

Joint by Joint Approach

Written by Michael McCarthy – March 27, 2018

Michael working through the Joint by Joint approach with Emily

We all have nagging aches and pains (well at least most of us) that have snuck up on us over time. Sometimes it comes rudely and unexpectedly, like the time my distant cousin drove down from Canada unannounced and stayed with us for a week. Either way, these aches and pains are annoying and sometimes hard to get rid of.

To help get rid of these aches, we need to discover the source of the problem. You might say, “Well that’s obvious. The source is where the pain is coming from.” Now that’s not entirely false, because that is where the source of the pain is, however we need to take a look at the bigger picture.

As Certified Functional Strength Coaches we use a method called the Joint by Joint approach that we geniously stole from the original creator of this method (it’s ok, he steals stuff from people all the time). This approach allows us to gain a better understanding of human movement and function, and the roles that our joints play.

Specific joints have a primary need for either being mobility joints or stability joints. Mobility joints such as the ankle and shoulder require the range of motion to properly propel the body through movement. Stability joints such as the knee and lower back need to be stable to support the structure of their associated parts through movement. When a mobility joint becomes too stiff or a stability joint becomes too mobile, it will send a chain reaction up or down the body to the next joint.

For example, if someone has injured their ankle multiple times and it now has adapted to become very stiff, this joint that is supposed to be mobile has now turned into a more stable joint. This joint now does not function with the range of motion that required, but the body still needs to move through Mike’s Spin and Strength class. To compensate for this lack of mobility, the knee joint on the same leg will start to become more mobile. It will twist and turn to adapt for the lack of mobility in the ankle, which without intervention can lead to long term damage in the knee.

As you can see with this example, there is a bigger picture to our aches and pains. The source of the problem can be coming from either above or below where we feel pain. As fitness professionals it is our main goal to improve the performance of all our clients. We look for compensation through functional movement assessments and monitoring movement patterns in attempt to discover the source. Once identified we develop a plan to improve as much function as we can and keep our clients on the path to achieving their goals.

Click here to read our article on how Cardio Affects your Body

 

 

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