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Rest-Based Training

By Jade Teta, ND | February 17, 2011 |

Safety and results are the primary charge of every fitness professional. But striking a good balance between these goals is not easy. Too much attention to one can lead to problems with the other. Fitness professionals require tools that work, that are safe and that can be adapted to every individual. High-intensity unconventional workouts are…

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Build Muscle With Light Weights, Says Study

By Ryan Halvorson | October 19, 2010 |

Many fitness experts maintain that exercisers must work within the 8- to 12-repetition range to initiate muscle hypertrophy. However, a study published in PLoS ONE (2010; 5 [8], 1–10) suggests that low-load, high-volume strength training can also impact muscle growth. Researchers from McMaster University in Hamilton, Ontario, studied 15 men as they performed four sets of unilateral leg extensions at 90% 1-RM and 30% 1-RM. The subjects were instructed to work until failure.

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Strength Training Best for Flexibility?

By Ryan Halvorson | September 30, 2010 |

Flexibility improves range of motion and reduces wear on soft and hard tissue. Much research has emerged touting various best practices to improve flexibility. A study presented recently at the American College of Sports Medicine’s 57th Annual Meeting in Baltimore suggests that resistance training, in some cases, may beat static stretching for enhancing range of…

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Plow Through Muscle Hypertrophy and Strength Plateaus

By Ryan Halvorson | August 16, 2010 |

A common goal among male exercisers is to increase muscle mass and strength. For many men, achieving this goal can be a struggle. IDEA author Lance Breger, MS, head private trainer at MINT Fitness & Spa in Washington, DC, suggests some out-of-the-box techniques to help clients overcome strength and hypertrophy plateaus.

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Strength Training–Related Injuries on the Rise

By IDEA Authors | June 29, 2010 |

As more people head to gyms to reap the benefits of strength training, the prevalence of related
injuries increases, according to a study conducted by the Research Institute at Nationwide Children’s Hospital in Columbus, Ohio. Scientists at the institute’s Center for Injury Research and Policy discovered that U.S. hospital emergency departments treated more than 970,000 injuries related to weight training between 1990 and 2007. The injury rate increased by almost 50% during that 18-year period.

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Core Stability for Enhanced Daily Function

By Bill Sonnemaker, MS | January 4, 2010 |

It’s early morning, and you arrive at the gym to discover a voice message from your 8:00 am client, Mary. She has called to let you know she will be unable to make her appointment because she has strained her back and is laid up in bed—for the third time this month. A consummate professional, you call to follow up with her. Mary explains that she “did something” to her back as she was rushing to get the kids off to the school bus. You wish her well, hang up the phone and contemplate her injury.

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Progression Models in Resistance Training for Healthy Adults

By Len Kravitz, PhD | May 27, 2009 |

The new report from the American College of Sports Medicine (ACSM) regarding progression models in resistance training for healthy adults adds to the previous 2002 position stand, which established a structure for guiding healthy adults to develop muscular fitness (i.e., muscular strength, hypertrophy, power and muscular endurance). This latest review defines and

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Yes! You Do Burn Fat During Resistance Exercise

By Lawrence Herrera | March 25, 2009 |

Ormsbee, M.J., et al. 2007. Fat metabolism and acute resistance exercise in trained men. Journal of Applied Physiology, 102, 1767–72.

Am I burning fat while doing resistance exercise? This is a question that clients regularly ask personal trainers and group fitness instructors. Resistance training, because of its chief role in maintaining and/or increasing lean body mass (muscle), is an essential component of any weight management program.

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Yes, Resistance Training Can Reverse the Aging Process

By Len Kravitz, PhD | August 27, 2008 |

Human aging is associated with a loss of muscle mass, a deficit in muscular strength and impairment in performing some activities of daily life. Typically, these changes start to occur about age 40 and progressively worsen with aging. Sarcopenia can be defined as natural, age-related loss of muscle mass, strength and muscle function. It is…

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Slow Down Aging With Interval Training

By Amy Ashmore, PhD | August 27, 2008 |

As we age, our hearts beat more slowly and pump less blood. Our lung capacity also decreases. These changes result in decreased maximal oxygen consumption, which causes less oxygen to reach muscles. Oxygen is the life fuel for muscles; without it, they simply cannot work. The decrease in muscle oxygen consumption is one of the main reasons why we slow down, grow weak and lose stamina as we age. Without speed, strength and stamina, we cannot do the basic activities of daily living that allow us to enjoy life, maintain health and remain independent.

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Why Women Need Weight Training

By IDEA Authors | August 15, 2008 |

Again and again, research has shown that women who maintain a regular, moderate strength training program enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realize the benefits of resistance training, negative attitudes about women in the weight room are rapidly fading, according to renowned stren…

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Secrets of Successful Strength Training

By IDEA Authors | August 15, 2008 |

Are you getting bored with your strength training program, or not getting the same results you did when you started? It’s easy to fall into a weight training rut, doing the same old routine of favorite exercises day in, day out. Unfortunately, too much “same old, same old” can be the enemy of effective physical conditioning. The key to successful training lies in varying the training stimuli, says…

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Lactic Acid May Enhance Performance

By Joy Keller | July 30, 2008 |

The next time your client complains that lactic-acid buildup is keeping her from doing her best, take it with a grain of salt. According to the August 20 issue of Science (2004; 305 [5687], 1112–13), lactic acid just may be “the latest performance-enhancing drug.”
This assessment was based on a study published in the same issue of Science (pp. 1144…

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Using Body-Weight Exercises

By IDEA Authors | June 30, 2008 |

While free weights and machines can
certainly make you stronger, don’t dismiss the effectiveness of exercises that
use only your own body weight. As you master your own weight, you will not only
look better; you will also learn how to train three-dimensional movement,
acquire a greater kinesthetic awareness and become empowered as you perform
tasks with your body. M…

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Fatigue Resistance: An Intriguing Difference in Gender

By IDEA Authors | May 29, 2008 |

Muscle fatigue is a
multifaceted phenomenon resulting from a combination of impairments throughout
the human neuromuscular system (Hicks, Kent-Braun & Ditor 2001; Russ et al.
2008). The definition of muscle fatigue has been modified throughout the years
as research has brought forth more understanding of the components contributing
to fatigue.

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Postactivation Potentiation: A Brief Review

By Roxanne Horwath | April 30, 2008 |

The goal of many researchers, strength
and conditioning professionals and personal trainers is to enhance the acute
and chronic effects of resistance training on a person’s overall athletic
performance. To that end, many resistance training methods, strategies and
ergogenic aids have been investigated. Some of the underlying mech…

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Body-Weight Training Program

By Jason Karp, PhD | April 3, 2008 |

Remember when you were in high school and your physical
education (PE) teachers made you do push-ups, chin-ups and sit-ups? What about
those long-forgotten Presidential Physical Fitness Tests, which required you to
run different distances for time? Whatever happened to thos…

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Strength Training (for kids)

By Wayne Westcott, PhD | March 19, 2008 |

Most people are aware that children in developed nations are experiencing epidemic levels of obesity, and that this problem is, in large part, associated with physical inactivity. However, the standard fitness recommendation to get more cardiovascular exercise may not be the best advice for overweight, underactive children. The fact is, very few childr…

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