Why slow speed weight training is superior?

Three reasons why slow speed weight training is superior than fast speed are:

1. Slow speed causes high tension, on the other hand fast speed results in low tension.
2. Slow movements with heavy weight can increase the stress on the muscles, and
3. Decelarating weight lifting action such as 5 to 10 seconds up and down movement can increase strength.

In short, slow lifting causes maximal strength gains.

from 'VARIETY IN STRENGTH TRAINING BY CHARLES POLIQUIN. SPORTS SCIENCE PERIODICAL ON RESEARCH AND TECHNOLOGY AND SPORT. PHYSICAL TRAINING, AUG 1988, VOL8 NO.8'.

Shoes Insoles ?

Its been a while that I was thinking about this....does shoes insoles have any major role?

I understand that this topic is not related to strength conditioning, but its best if you know the answer. This guy the other day tried to fool me that I have flat feet and he was insisting that I personally want shoe insoles for better support.

Well, the answer to the question is that you do not need shoe insoles. Actually, the best form of training is without shoes. What really happens with the shoes is that they do not let the muscles of your feet to work properly, yet your feet muscles are shut down completely. The foot fingers are in a fixed form and do not move freely engaging all the foot muscles to contract.

If all the foot muscles work properly, there is better proprioception, and support through your feet. Sometimes this can cause less problems in the knee and hip joint....if you let your feet muscles to fire (orthopedic problems to the feet can cause problems to the above joints or vise versa).

In cases though, where othopedic problems are evident, the shoes insoles are used to re- align the biomechanical position of the body joints.

As for shoes, try out the Nike Frees and you can see the difference.

I'm out...........

Doctor's knowlegde about exercise???

Happy new year to everyone!

Well, this post goes back to a client that I counsoldate just before the holidays. He had a problem with his lower back(spondylolysis if you want the exact medical term).

His orthopeadic surgean suggested that the best for this specific client was only exercise, and not surgery. I reviewed what the doctor suggested for this client and I could not believed what he told me. All the exercices that the doctor told the client were totally off.....really really off. I could not underastand why this doctor did not refer this client to a trainer.

The plan of action, in short, for this client was to correct his exercises, stretch the right musculature, educate the client to protect his spine, and add some more exercises that are vital for recovery.

I can understand why people trust doctors, but you have to realize that a doctor does not know anything about exercise. Maybe they know what exercises can help you if you have an injury, but just knowing the 'right' exercises is one piece of the buzzle.

A fitness professional is the person to go to for this kind of issues. Performing the exercises correctly, progressing the training program with new exercises, education the client which movements are 'good' or 'bad' for them, stretch the muscle that are affected by the injury(which most of the time are not the muscles that the pain is localized) are some of the job duties of an exercise specialist.

You have to realize that doctors do not know it all! I'm out.......