Len Kravitz, PhD
Article Archive
Inflammation is an essential defense system for enhancing survival. Learn how the inflammation process is linked to obesity, diabetes, aging and exercise.
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The relationship between maximal oxygen consumption (VO2max) and cardiometabolic health is well-defined—resistance training can help.
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Water workouts have been employed with older populations and those with elevated injury risk because of the reduced impact on the skeletal system.
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This column presents a research review of what science says about the known performance benefits of resistance training for runners and provides evidence-based suggestions for what types of resistance training programs work best for competitive runners.
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Mitochondria are found in every cell of the human body, except red blood cells. These energy-producing organelles play a key role in exercise performance.
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Endurance athletes have used tapering for years; now there’s evidence that exercise enthusiasts and strength and power athletes can benefit from tapering phases in their resistance training (RT) programs. So, is tapering right for your clients? And when it comes to RT, can less work lead to more success? Here’s what the research tells us.
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Much of the periodization literature to date has centered on the strength outcomes and sports performance of athletes striving to balance the needs of practice, conditioning and competition (Bartolomei et al. 2014). But many recreationally active clients seek to gain muscle size in personal training sessions, and few studies have evaluated whether a periodization model should be used in a hypertrophy-focused resistance training program for these fitness enthusiasts. This article highlights the best research available to help answer an important question: Should you periodize a client’s RT plan to maximize skeletal muscle hypertrophy?
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Resistance Training for older adults is pivotal for thwarting the negative effects of a sedentary lifestyle and aging.
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Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018).
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Should you eat breakfast before a workout? A new study has confirmed that eating breakfast makes a difference.
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Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018).
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Competitive athletes often train for peak neuromuscular power to excel at the complex movements their sports require. Many personal training clients want to apply the same principle to their favorite sports.
With the right power training, fitness competitors can improve their tennis serve, golf swing, running speed, volleyball spike, soccer performance, basketball vertical jump and so on.
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Think of it as the point-counterpoint discussion on obesity: Is the healthcare profession overemphasizing the negative consequences of extra weight? What are the risks? Is the focus on obesity helping or hurting our clients?
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It is an inspiring time to be a fitness professional. Now, more than at any other time, we have scientific evidence that physical activity and exercise are tremendously beneficial for managing and reducing chronic diseases, improving brain health, lowering blood pressure, reducing depression and anxiety, controlling obesity, and more. How do we help people gain these benefits? Three scientific reports begin to define a road map of where we are headed to effectively combat sedentary lifestyles.
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The more we move, the better we live. Even a few minutes of exercise is better than sitting still.
These are just two of the conclusions in the recent report from the 2018 Physical Activity Guidelines Advisory Committee, whose recommendations form a sound foundation for integrating exercise into our daily lives.
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The dynamic motions of sport require peak power—that is, the most strength a muscular contraction can muster in one of these quick bursts. Sporting athletes depend on peak power for jumping, running, throwing, striking, swinging and kicking. Scientists prefer the term “neuromuscular power” (to just “power” itself) because neural factors—including motor unit recruitment, muscle fiber firing frequency and synchronization of a muscle’s contractile forces—are involved.
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To help clients with power training, you need to understand the fundamentals of neuromuscular power development.
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Exercise has proven benefits for improving physical health. But what about mental health? For starters, active people are nearly 45% less likely to have depressive symptoms than inactive people (Booth, Roberts & Laye 2012). But a deeper look at the connections between exercise and mental health raises complicated questions:
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STUDY REVIEWED: Chekroud, S.R., et al. 2018. Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. Lancet Psychiatry, 5 (9), 739–46.
Exercise has proven benefits for improving physical health. But what about mental health? For starters, active people are nearly 45% less likely to have depressive symptoms than inactive people (Booth, Roberts & Laye 2012). But a deeper look at the connections between exercise and mental health raises complicated questions:
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Study reviewed: Kyröläinen, H., et al. 2017. Effects of combined strength and endurance training on physical performance and biomarkers of healthy young women. The Journal of Strength and Conditioning Research, 32 (6), 1554–61.
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