2 great articles to read from JSCR!!!

THE EFFECTS OF RESISTANCE TRAINING ON
ENDURANCE DISTANCE RUNNING PERFORMANCE
AMONG HIGHLY TRAINED RUNNERS: A SYSTEMATIC
REVIEW

ABSTRACT

Yamamoto, LM, Lopez, RM, Klau, JF, Casa, DJ, Kraemer, WJ,
and Maresh, CM. The effects of resistance training on
endurance distance running performance among highly trained
runners: a systematic review. J Strength Cond Res 22(6):
2036–2044, 2008—The current perception among highly
competitive endurance runners is that concurrent resistance
and endurance training (CT) will improve running performance
despite the limited research in this area. The purpose of this
review was to search the body of scientific literature for original
research addressing the effects of CT on distance running
performance in highly competitive endurance runners. Specific
key words (including running, strength training, performance,
and endurance) were used to search relevant databases
through April 2007 for literature related to CT. Original research
was reviewed using the Physiotherapy Evidence Database
(PEDro) scale. Five studies met inclusion criteria: highly trained
runners ($ 30 mile
wk21 or $ 5 d
wk21), CT intervention for
a period $ 6 weeks, performance distance between 3K and
42.2K, and a PEDro scale score $ 5 (out of 10). Exclusion
criteria were prepubertal children and elderly populations. Four
of the five studies employed sport-specific, explosive resistance
training, whereas one study used traditional heavy weight
resistance training. Two of the five studies measured 2.9%
improved performance (3K and 5K), and all five studies
measured 4.6% improved running economy (RE; range = 3–
8.1%). After critically reviewing the literature for the impact of
CT on high-level runners, we conclude that resistance training
likely has a positive effect on endurance running performance or
RE. The short duration and wide range of exercises implemented
are of concern, but coaches should not hesitate to
implement a well-planned, periodized CT program for their
endurance runners.

EFFECTS OF WHOLE-BODY LOW-INTENSITY
RESISTANCE TRAINING WITH SLOW MOVEMENT AND
TONIC FORCE GENERATION ON MUSCULAR SIZE AND
STRENGTH IN YOUNG MEN

ABSTRACT

Tanimoto, M, Sanada, K, Yamamoto, K, Kawano, H, Gando,
Y, Tabata, I, Ishii, N, and Miyachi, M. Effects of whole-body
low-intensity resistance training with slow movement and tonic
force generation on muscular size and strength in young men.
J Strength Cond Res 22(6): 1926–1938, 2008—Our previous
study showed that relatively low-intensity (~50% one-repetition
maximum [1RM]) resistance training (knee extension) with slow
movement and tonic force generation (LST) caused as
significant an increase in muscular size and strength as highintensity
(~80% 1RM) resistance training with normal speed
(HN). However, that study examined only local effects of one
type of exercise (knee extension) on knee extensor muscles.
The present study was performed to examine whether a wholebody
LST resistance training regimen is as effective on
muscular hypertrophy and strength gain as HN resistance
training. Thirty-six healthy young men without experience of
regular resistance training were assigned into three groups
(each n = 12) and performed whole-body resistance training
regimens comprising five types of exercise (vertical squat, chest
press, latissimus dorsi pull-down, abdominal bend, and back
extension: three sets each) with LST (~55–60% 1RM,
3 seconds for eccentric and concentric actions, and no relaxing
phase); HN (~80–90% 1RM, 1 second for concentric and
eccentric actions, 1 second for relaxing); and a sedentary
control group (CON). The mean repetition maximum was eightrepetition
maximum in LST and HN. The training session was
performed twice a week for 13 weeks. The LST training caused
significant (p , 0.05) increases in whole-body muscle
thickness (6.8 6 3.4% in a sum of six sites) and 1RM strength
(33.0 6 8.8% in a sum of five exercises) comparable with those
induced by HN training (9.1 6 4.2%, 41.2 6 7.6% in each
measurement item). There were no such changes in the CON
group. The results suggest that a whole-body LST resistance
training regimen is as effective for muscular hypertrophy and
strength gain as HN resistance training.

What's your opinion? Do you agree or disagree upon your experience?

I'm out...

Kyphotic Posture

Hey everyone,

Well well well........I will admit that 70% of the clients that I train or they train at Dessange gym have increased thoracic kyphotic posture. Are you one of those individuals hm........

Bad posture at the upper area of the spine is associated with excess bad sitting habits. Maintaining this bad posture for a long time can create other problems like neck or shoulder problems.

Here are some tips to try an correct this increase thoracic bad kyphotic posture:

1. If you are trapped in a sitting position for any reason for more that 2 hours, try and break it up by walking for couple of minutes.
2. Exercise the right muscles and stretch the ones that are tight is the correct philosophy. Strengthen specifically the thoracic erector spinae, multifidus/ rotatores, rhomboids, midddle/ lower trapezius, teres minor, infraspinatus and subscapularis.....you pretty much have to strengthen your mid- back and all the shoulder tendons that are located at the back of the shoulder. Stretch specifically the chest, upper abdominals,front shoulders , and lattisimus dorsi.
3. Upper body Mobility techniques and foam rollers are really very useful.
4. Medical massage targeting the upper body is suggested to loosen up the muscles and tendons.

The bottom line is.....start moving now...use it or lose it.....doooooooo it. I'm out........

Functional Movement Kinetic Chain Dysfunction Seminar Notes!

Hey everyone,

I attended last week a great seminar on functional movement/ kinetic chain dysfunction by Mike Antoniades here in Cyprus.....believe it or not...yes fitness seminar in Cyprus.

These are some notes that you will find useful:

• The body functions as a chain. If there are any imbalances, the body tries to correct the dysfunctions and some muscles are over- firing and some are not firing at all.
• Kids should exercise (movement of any kind) at least 3 hours a day to keep fit and adults 2 hours per day.
• Some postural/ movement dysfunctions are: back pain, chronic migrane, asthma, abdominal dysfunction, infertility and gas/ bloading.
• 60% of individuals decrease symptoms that were related to postural/ movement dysfunction with just correcting posture and the way they were walking in a recent study.
• It is a fact that almost 99.99999999% of the people do not know the correct way to walk or run properly. You have to admit it that no one showed you how to walk or run the correct way . This phenomenon was proven by all the people that tried to walk and run at the seminar. I was personally amazed by that
• Most of the individuals are front thigh muscles (quads) dominant instead of the back thigh muscles (hamstrings) or back muslces while they walk or run.
• Increasing the intensity of a workout, yet your nervous system is on fire.

These are some points to think about. Walking/ Running are 2 of the most important funtamentals that are ignorted by most of you out there. They are a form of art and you can always use a help form a specialist to figure this out in detail. I'm out.........

4 Thoughts and tips of the day !

4 Thoughts/ tips that you can use:

1. Undulated resistance training program: If you have not heard about this form of training, then you are the one who is missing. This old strength training variation can increase your strength and power. In short, you vary the resistance during the week for example Day one 2-5 Repetition MAX, Day two 6-8 RM and Day three 10-12 RM. Rest is crucial, yet you can vary the repetitions and resistance for the next days.
2. Physiotherapist and Chiropractors who are qualified should know how to perform a clear diagnosis of any injuries that you may have. Yes even in Cyprus...a good practitioner does not need always the use of X-rays and MRI's that most of the practitioners unfortunately do here in Cyprus.
3. To lose weight you do not need to restrict your calorie intake. If you follow some simple healthy nutritional tips you can accomplish this specific goal. My clients are the proof of this theory.
4. Strength Training does not stand out without the use of proper Stretching techniques. I currently use active or PNF stretching with my clients and to tell you the truth the results are great.

Any comments? I'm out.......

An interesting article from the NSCA PTJ !

How do Aerobic and Anaerobic
Exercise Compare in the Ability
to Alter Cardiac Risk in
Overweight Adults?

Recently researchers from Brazil examined the effects of 12
weeks of aerobic or anaerobic exercise on cardiac risk factors
with 22 over weight adults with a mean age of 40±8.
The exercise sessions for both groups were performed 3
days per week and duration of activity was progressively
increased from 20 minutes in the first week to 60 minutes
in the fifth week where it stayed for the remainder of the
12 week study. In the aerobic group continuous activity
was performed at 10 % under the lactate threshold, while
the anaerobic group performed intervals at 20% above
the lactate threshold at a work-to-rest ratio of 2:1.

Prior to
the initiation of the study, and immediately after, the following
measures were performed: total body mass, body
mass index, waist circumference, hip circumference, and
body composition. Additionally, plasma concentrations of
glucose, total cholesterol, and triglycerides were assessed.

Both exercise interventions resulted in significant reductions
in total body mass, waist circumference, body mass
index, and plasma glucose levels. Only the aerobic group
demonstrated reductions in total cholesterol and hip circumference.
Conversely, only the anaerobic group demonstrated
significant reductions in the waist to hip ratio.
Based upon these results it appears that both aerobic and
anaerobic exercise interventions have the potential to favorably
alter cardiovascular risk factors. However, the authors
of this investigation suggest that both aerobic and
anaerobic exercise interventions are warranted to maximize
the effectiveness of the exercise regime.

Moreora, MM, De Souza, HP, Schwingel, PA, De Sa, CK,
& ZOPPI, CC. Effects of aerobic and anaerobic exercise
on cardiac risk variables in overweight adults. Arq Bras
Cardiol 91:200 – 206, 219 – 226. 2008.
Does Strength Training Result

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...........