Alternating strength sets with time on cardiovascular equipment is a popular way to train clients. When designed and executed correctly, this strategy can very effectively overload muscles, producing maximum results in minimum time.
p class="subhead">Designing Strength and Cardio Supersetsnewsletter_teaser: Alternating strength sets with time on cardiovascular equipment is a popular way to train clients. When designed and executed correctly, this strategy can very effectively overload muscles, producing maximum results in minimum time. Strength and cardio supersets are a hybrid form of exhaustion supersets. A typical exhaustion superset alternates an isolated exercise (which involves only one joint and a specific muscle group) with a compound exercise (which involves one or more joints or muscle groups) for the same muscle group.
Endurance training is thought to contribute to improved heart health. However, a recent study suggests that too much training may have the opposite effect. Published online ahead of print in the Journal of Applied Physiology (2011; doi: 10.?1152/?japplphysiol.?01280.?2010), the study had the purpose of determining the cardiac structure and function of veteran endurance athletes. The study subjects included three sets of men: 12 older endurance athletes (aged 50–67), 20 older controls (aged 52–69) and 17 younger endurance athletes (aged 26–40).
As the exergame market continues to thrive, many professionals wonder if the virtual world can improve real-life fitness. According to a study published in the Journal of Strength & Conditioning Research (2011; 25 , 689–93), some games do live up to the hype. The small study included eight apparently healthy nonathlete female college students. During the intervention, the women played the Wii Fit aerobic step game and the hula game at beginner and intermediate levels.
One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym.
Designing Interval Workoutsnewsletter_teaser: One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym. Interval training manipulates four variables: time (or distance), intensity, time of each recovery period and number of repetitions. With so many possible combinations of these four elements, the potential for variety is nearly unlimited. Possibly the greatest use of interval training lies in its ability to target individual energy systems and physiological variables, improving specific aspects of clients’ fitness levels.
Tai chi may be a beneficial form of physical activity for long-term cardiac rehabilitation patients, according to a study published in the European Journal of Cardiovascular Nursing (2010; doi:10.1016/j.ejcnurse.2010.11.001). Study subjects were adults aged 45 and older attending phase III cardiac rehabilitation; the aim was to describe differences in physical, cognitive and psychosocial functioning between those who practiced tai chi and those did not.
Cardiovascular physical activity has long been a go-to means for improving heart health. A study published in the Journal of Strength & Conditioning Research (2010; 24 , 2846-52) indicates that resistance training may also prove beneficial for the heart. The small study included 10 male subjects who completed two forms of exercise: upper- and lower-body resistance training consisting of 3 sets of 10 repetitions at 65% of 1-repetition maximum; and 30 minutes of cycling at 65% of VO2peak.
Widely used recommendations for determining heart rate maximum (HRmax) in women have been called into question. According to researchers, the popular formula of 220 – Age = HRmax may produce numbers too high for optimal female physical health. After studying how HR response to exercise stress testing was associated with age and death rates among 5,437 asymptomatic women over about 16 years, scientists settled on a new calculation: 206 – (Age x 0.88) = HRmax.
The American Heart Association has recently released an updated guide to CPR. The 2010 American Heart Association Guidelines for CPR and ECC includes the following changes to previous CPR protocol:
Compression rate should be at least 100 compressions per minute, as opposed to “approximately” 100 per minute.
Compression depth should be at least 2 inches in adults, approximately 2 inches in children and 1.5 inches in infants.
Lloyd-Jones, D.M., et al., on behalf of the American Heart Association Strategic Planning Task Force and Statistics Committee. 2010. Defining and setting national goals for cardiovascular health promotion and disease reduction: The American Heart Association’s Strategic Impact Goal through 2020 and beyond. Circulation, 121, 586–613.
The American Heart Association (AHA) recently issued its proactive agenda for the next decade by releasing a strategic plan for measuring, monitoring and improving the cardiovascular health of Americans.