The first 12 weeks of pregnancy is known as the first trimester. In this stage the multicellular zygote develops into an embryo that attaches to the uterine wall, growing rapidly into a fetus with bones, digestive organs, brain and a tiny beating heart. It’s important to dress appropriately for exercise to have proper ventilation to avoid over heating. Adequate amounts of water should be consumed to keep the body cool, joints lubricated and maintain proper functioning of muscles to reduce chance of falls.

Benefits of activity during pregnancy

Staying physically active can greatly benefit the mother and baby throughout and after pregnancy. It helps to prevent gestational diabetes, reduce swelling and pains. Exercise can mentally and physically relieve stress, anxiety and improve sleep at night. Maintaining a regular exercise routine can also help reduce the amount of fatigue experienced over the course of the pregnancy. Wang and Apgar mentions physically well-conditioned women have a stronger sense of well-being, shorter labor and fewer obstetric interventions (1998).

How much exercise is appropriate?

Individuals who were active prior to their pregnancy can continue to regularly exercise at a moderate intensity during this time frame at their typical frequency.

It’s always best to play it safe; consult your physician before starting any exercise program. With a trained professional and prenatal specialist to ensure exercises are being implemented safely. This is probably not the time to sign up for that Tough Mudder thing, people keep talking about!

3 exercises to include in your 1st trimester workout

Glute Bridges

Glute bridges can help strengthen the gluteal, lower back and hamstring muscles when done correctly. The glutes and lower back make up part of the “posterior chain” and are essential to keeping your body upright which should be worked throughout pregnancy.

• Lay on a mat with your heels an inch away from your glutes
• Place hands 45 degrees out and use them for stability throughout the exercise
• Lift the hips up until you form a parallel line with your thigh and upper body
• Hold this position and focus on contracting the glutes for 3 seconds
• Lower the hips in a controlled manner
• Repeat for 12-15 reps

Good Mornings

The “good morning” exercise is also a good maneuver for improving lower back health, which also targets the hamstring and glutes. These muscles are crucial in reducing lower back pain during pregnancy.

• Standing upright with feet shoulder width apart, place hands on your hips
• Begin to flex at the hip joint, keeping your spine straight and imagine your upper body is long, reaching forward until horizontal (think about making the number “7”)
• Legs should be straight, but knees are not locked – you will feel a stretch in your hamstring
• It’s normal to naturally shift your weight slightly back so you don’t feel like you’re going to fall forward
• Your body and arms should form a 90 degree angle with your legs
• Hold this position for a brief moment before extending your torso back upright
• Repeat for 12-15 reps

Side Plank

Side planks target your oblique muscles which are located in either side of your “6 pack”. They are responsible for most rotational movements, as well as core stabilization (anti-rotation) and can assist in daily life activities.

• Lay on a mat directly on your side
• Brace yourself with the bottom hand making sure the entire forearm stays in contact with the ground to better distribute the weight of your body
• Beginners: flex at the knees and bridge up to form a straight line plank from your knees to the top of your head.
• More advanced: keep legs straight and hips on top of each other
• Lift your hips off the ground until your legs and torso form a straight line from your feet to the top of your head
• Hold this position for 30 seconds before lowering yourself down slowly
• Switch sides and do the same on the other side
• Perform this exercise 3x each side

Tip: Legs can be staggered at the bottom to create a more stable positioning to make the exercise easier.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 exercises for your 1st Trimester first appeared on Le Physique | Vancouver Personal Training.

Did you know? Gillian is one of only three M.A.T. Certified Specialists in Vancouver!

1. What is Muscle Activation Techniques (M.A.T.)?

“Throughout our life, we go through the health continuum where we create chronic use or have an acute injury, or develop positions and postures that can create instability within the body. M.A.T. is a technique to assess the mobility and restrictions within the body.”

2. How does M.A.T. work?

“We look at the body to see if there is any discrepancy around a joint or a series of joints where there is restriction of movement. We then test the muscles or muscle divisions to see if they are strong.

If they test weak, through manual palpation of the muscle or light isometrics, we attempt to jump-start the muscle. If we look at the joints – and think of the joints as being the ‘pull’ in the circus tent and the lines holding up the pole as muscles – if a muscle isn’t working well, the other lines have to take up the slack. As a result, those lines are under more tension and torque.

Near the end of the session, once we jump-start the muscle and get it reacting, we may give the individual a simple task, such as walking, before re-assessing the individual to see if the muscle is functioning. After the session, communication between the M.A.T. specialist and client is ongoing to see how long the treatment is lasting, and if there is an immediate need for another session.”

3. Why is M.A.T. relevant in the health field?

“M.A.T. works well with other modalities to maintain or improve individuals’ health. For example, stretching is great to release tension, and M.A.T. addresses the reason why there is tension. Refer to the circus pull example I gave above! It also helps bridge the gap when the client goes into functional training so that the muscle is capable of working adhesively with other muscles doing the motion.”

4. When should I get M.A.T. done?

“M.A.T. is a good non-invasive treatment when individuals find they have difficulty of movement or altered motion and compensatory movements following an injury, trauma, stress, or in preparation for an upcoming physical activity or sport. For example, some clients come in when they are preparing for a marathon or triathlon to make sure their muscles are working in peak form.”

5. Where can I get M.A.T. done and how long is a session?

“You can have it done here at Le Physique five days a week, Monday through Friday! The first session is usually about an hour and fifteen minutes as we take a thorough look at your symptoms and to fully assess your range of motion throughout your body. Other sessions last about an hour.”

6. How many sessions does it usually take before I can see results?

“With the first session, clients see immediate results in range of motion and contractile force of the muscle. How many treatments depends on the individual as well. It depends how actively they participate in their recovery. Obviously, if a person returns to doing the same things, i.e. repetitive motion, poor posture, etc., it will take longer. If they do the isometric homework and other exercises recommended by the M.A.T. specialist, their recovery is much faster.”

Have any other questions or concerns for Gillian about M.A.T.? Leave us a comment below!

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Muscle Activation Techniques – FAQs first appeared on Le Physique | Vancouver Personal Training.

This week has been a pivotal moment in my life. I am now eligible for a seniors’ discount at a well-known drugstore. Having worked in the fitness and health field for a few decades and continuing my studies, it is of great interest to me the way our physiology progresses as we age.

Our life history we carry in our bodies, and as we progress we will occasionally have setbacks in our level of health and well-being. Sometimes these incidents impact how we continue forward. If you have ever had acute pain you may be more guarded about the area of injury and may have moments of apprehension (2). Take a look at some older adults who have suffered an injury or a fall. Their stance becomes wider, their strides shorter, and their gaze moves downward to the immediate area in front of them (1). This change can have consequences on the muscle balance and posture, which in turn can affect daily activities and the ability to exercise. Chronic pain can also become a symptom that can alter the body’s ability to function well.

We know through reports, articles, and news, the importance of resistance training to maintain healthy muscles and bones, and cardiovascular fitness to maintain a high quality of life as we age. But, there are some other factors that benefit from activities that are extremely important as well. Balance, range of motion, and reaction times are some of the things that we tend to overlook and underestimate, but are key to reducing the incidence of injuries and falls (3)(4).

Balance

Balance is our ability to transfer weight from one body part to another with an awareness of where our bodies are in the space of our environment. As we age, we may find ourselves altering our stance, use external equipment to assist us, or stop participating in activities that challenge us. Balance training does not need to include things like stability balls or Bosu equipment. The ability to stand on one leg or to walk an imaginary tightrope are balance exercises. Moving forwards, backwards, side to side, and on a diagonal all need balance and a sense of where you are in space. Having strong core muscles assist in our ability to balance.

Balance can be challenged sitting, standing, kneeling, lunging, squatting, reducing our base of support, bending over, etc. Our balance can be tested by closing our eyes as we move. It is important when training balance that the area is safe and free of obstacles. Training balance also gives you a better awareness of your body and how your body parts move (5). These movements are a great transition for many activities such as Tai Chi, dancing, hiking, or water skiing.

Range of Motion

Use it or lose it! Active range of motion is extremely important to maintain healthy joints and muscles (6). The ability to reach for an object or step over an obstacle seem like simple tasks but if we do not use these movements efficiently, we can find ourselves thwarted in reaching our goal (7).

When getting ready to do physical activity or before a workout you may want to do some dynamic movements to prepare the joints and muscles for the task. These are not extreme motions but a gentle way to move your body. Leg or arm swings, torso rotations, and chest openings are a few of the actions you can take. At the end of the activity you can do your gentle static stretching, holding a position for 15 to 30 seconds. It is not recommended to do so before your workout as this can reduce the power output of your muscles (8). Stretching exercises to maintain range of motion should be done three to five times a week. To increase range of motion, you should do stretching exercises daily!

Reaction Time

Reaction time is another fitness component that can deteriorate as we age. The ability to make quick changes in movement or to catch a falling object (or yourself!) can truly impact activities and health status (9).

Reaction time can be challenged “zooming in” or “zooming out” from a specific area of your body to your body as a whole. For example, some card games or video games are a great way to start. Taking the challenge further out you can play ping-pong, badminton, pickle ball, take up dancing or sports that requires changes of direction. As with balance, it is important to be aware of your surroundings to be able to train safely.

These components of fitness and well-being are important and can be fun to train. As with any type of activity you start focusing on, keep it interesting and stay positive. We may slow down as we age, but the best news is that we can do something about the rate at which this happens (10). I will take that seniors’ discount, but I will be striding long with head held high to get it!

References

1. Kerrigan DC, Lee LW, Collins JJ, Riley PO, Lipsitz LA. Reduced hip extension during walking: healthy elderly and fallers versus young adults. Arch Phys Med Rehabil. 2001;82:26–30.
2. MasudT., Morris R.O. Epidemiology of falls. Age and ageing 2001; 30 Suppl 4:3-7
3. Cunningham DA, Paterson DH, Himann JE, Rechnitzer PA. Determinants of independence in the elderly. Canadian Journal of Applied Physiology. 1993;18(3):243–254.
4. Piercy KL, Troiano RP. Physical Activity Guidelines for Americans From the US Department of Health and Human Services. Circulation Cardiovascular quality and outcomes 2018; 11(11): e005263
5. In-Hee Lee, PT, PhD and Sang-young Park, PT, PhD Balance Improvement by Strength Training for the Elderly. J Phys Ther Sci 2013 Dec; 25(12): 1591-1593
6. Frekany C, Leslie D: Effects of an exercise program on selected flexibility measurements of senior citizens. Gerontologist 15: 182-1 83, 1975
7. Morini S, Bassi A, Cerulli C, Marinozzi A, Ripani M. Hip and knee joints flexibility in young and elderly people: effect of physical activity in the elderly. Biology of Sport. 2004;21(1):25–37
8. Yamaguchi T, Ishii K, Yamanaka M, Yasuda K Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension. J Strength Cond Res. 2006 Nov;20(4):804-10
9. Rudisill ME, Toole T The effects of a physical activity program on reaction time and movement time for the older adult. Journal of Human Movement Studies, 22 (1992), pp. 205-212
10. Lord SR, Caplan G, Ward JA Balance, reaction time and muscle strength in exercising and non-exercising women: A pilot study Archives of Physical Medicine and Rehabilitation,74 (1993), pp. 837-840

Gillian began her fitness journey over twenty years ago in Europe as a fitness instructor where she combined her love of music and movement. Passionate about health and wellness, her studies have included certifications in Pilates, Muscle Activation Techniques, athletic therapy and rehabilitation, allowing her to help her clients in finding their own path towards leading healthy lifestyles.

The post Aging is Not for Wusses first appeared on Le Physique | Vancouver Personal Training.

Now that you are fully rehabilitated from carpal tunnel syndrome (CTS), we are ready to progress to strengthening your grip again. If you are still feeling or begin feeling symptoms of CTS, read my previous blog here for some rehabilitation exercises.

The primary muscles involved in determining grip strength are your forearm, hand and finger muscles. These muscles are often indirectly engaged during your typical workout routine. The performance of rows, pull downs and bicep curls assist these muscles to a certain extent, however, further training would need to be performed to maximize grip strength.

Whether individuals want to improve grip strength for a competitive sporting event or for daily activities, adequate grip strength will greatly benefit the individual. Most sports require the athlete to hold an object or equipment and it can often be the determining factor in the amount of power being generated. On the other hand, gripping exercises are used in almost all day-to-day activities. Whether opening a jar of peanut butter, carry grocery bags from your car or washing dishes, grip strength is necessary to complete these actions. A nice firm handshake can also showcase confidence and add personality to your character.

Aside from improving grip strength, having conditioned forearms can greatly benefit the connective tissue such as your ligaments and tendons.

Muscles involved in Grip Strength

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Flexor digitorum profundus/superficialis – These muscles are responsible for flexing the finger muscles and enable you to make a fist with your hands

Extensor indicis, extensor digiti minimi, extensor digitorum – These muscles are responsible for extending the finger muscles and allow you to spread your fingers apart

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the inside of your forearm and are all used to flex the hand (bringing the palm of your hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand to perform extension (lifting the back of the hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Exercises to Improve Grip Strength

Farmers walk

Perform 3 sets of 45-60 seconds

• Grab a dumbbell or kettlebell of the same weight in each hand
• Begin walking from point A to point B OR perform a loop around your gym floor with weights by your side and palms facing inward
• Each length should be at least 45-60 seconds in duration for maximum effect

Tip: Have a strong grip on the weight to fully engage your forearms during this exercise

Dead hang

Perform 3 sets of 30-60 seconds

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart
• Hang for 30-60 seconds before releasing

Tip: Try to minimize swinging by keeping your legs crossed at the bottom or using an object to prevent swaying.

Stress ball or grip strength tool

Perform 3 sets of 15 reps per hand

• Using a stress ball or grip strength tool
• Fully contract the hand creating as much tension as possible before releasing and repeating
• Switch hands

Tip: As your grip strength improves, gradually use denser objects for this exercise. Begin with a stress ball and work your way towards a tennis ball. Ultimately a lacrosse ball or similar material object will be used. Alternatively, different weighted grip strength tools can be purchased to match power.

Dumbbell shrugs

Perform 3 sets of 12-15 reps

• Grab dumbbells with palms facing inwards and standing shoulder width apart
• Let dumbbells hand by your side
• Contract the trapezius muscle by bringing your shoulders towards your ear lobes
• Hold this position for .5 – 1 second before relaxing the muscle
• Return to starting position and repeat

Tip: Ensure dumbbells are facing forward and not slanted by externally or internally rotating shoulders.

Wrist curls (Supinated & Pronated)

Perform 3 sets of 12 reps for each exercise

• Start with a light dumbbell in each hand and go into a kneeling position
• Place forearms on a bench, perpendicular to the length of the bench about shoulder width apart
• Begin with palms facing up (supinated position) and let the wrists drop
• Curl the wrist up by flexing the dumbbell towards you
• Switch and perform the same exercise with palms facing down (pronated position)

Tip: Make sure to maintain proper posture and keep back straight

• Perform the exercise slowly to feel the burn in your forearm extensor and flexor muscles
• Ensure dumbbells are horizontal and do not tilt excessively
  

  

Pull ups or chin ups

Perform 3 sets of 12 reps

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart OR use a chin up handle bar with palms facing each other / yourself
• Retract shoulder blades and pull yourself until your chin is over the bar
• In a controlled manner lower your body back down until fully extended at the bottom

Alternatively this exercise can be done on a assisted pull up / chin up machine or with a resistance tube under a single foot

Hammer curls

Perform 3 sets of 12 reps

• Grasping dumbbells with palms facing the body and being seated on a 90 degree bench
• Place feet about shoulder width apart and plant firmly into the ground
• Flex at the elbow joint bringing the forearm towards the upper torso
• Hold for a brief moment at the top of the lift before lowering the weight down slowly
• Ensure palms are facing each other throughout the lift

Tip: make sure back is pressed firmly against the bench and no arching persists

Plate pinches

Perform 3 sets of 30-60 seconds

• Holding a plate (preferably a bumper plate, however, a regular plate will do) with palms facing each other
• Pinch the plate with thumbs and four fingers
• Hold this position for 30-60 seconds
• Switch hands and perform the exercise again

Tip: If your grip strength is strong enough, you can perform this exercise with both hands simultaneously.

Get Fat grips

Fat grips can be used to wrap around dumbbells, barbells and cable attachments to provide a greater difficulty for the exercise. They increase grip strength by increasing the width around the weight requiring greater effort upon lifting. This increases forearm muscle activation and enhances the stimulation of muscle fibers.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals!

The post Carpal Tunnel Syndrome – Part 3: Exercises to Improve Grip Strength first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

What does the core consist of?

Contrary to the common belief that the core refers to the abdominal muscles, or simply the “abs”, it is more than just a “six-pack”. In fact, the core is the foundation of your body and involves the abdomen, hips, pelvis, spine, and back, allowing your arms and legs to stem from the core.

Core strength is fundamental to any physical activity we perform during the day, whether getting out of bed, walking, bending, lifting grocery bags, or standing upright. Even a relatively simple involuntary action such as breathing requires the core!

The muscles found within the core work together to provide support and stability to your body during static and dynamic activities, limit excessive movements, and keep your spine safe and supported. Most importantly, strong core muscles allow us to maintain a happy, active, and injury-free life.

There are two major muscle groups found within the core: stabilizers and movers.

Stabilizer muscles

These muscles are responsible for static functions of the core (e.g. helping to stabilize and control the trunk). This group involves:

• Transverse abdominis: Deepest of all the abdominal muscles wrapping around your spine to provide thoracic and pelvic stability.
• Internal obliques: Superficial abdominal muscles providing support to the abdominal wall, assisting in forced respiration (breathing), and twisting the trunk.
• Lumbar multifidus: Small yet very powerful muscle running deep along the length of the spine; stabilizes the lumbar portion of the spine.
• Pelvic floor muscle: Group of muscles at the base of the pelvis; holds the internal organs and structures of the lower abdomen in place, thus affecting urinary and sexual function.
• Diaphragm: Muscle separating the thoracic cavity (heart and lungs) from the abdominal cavity; plays a vital role in respiration.
• Transverospinalis: Group of deep and long muscles located in the back; responsible for maintaining posture and moving the head and vertebral column.
• Gluteus medius & minimus: Located beneath the Gluteus maximus muscle; play an important role in walking, running and single leg weight-bearing activities by maintaining frontal plane stability during the gait cycle.

Mover muscles

These muscles are responsible for dynamic functions of the core (e.g. allows you to produce movement of the trunk). This group involves:

• Rectus abdominis: Muscle in the front of the abdominal region; allows flexion of the trunk and creates the well-known “six pack” look.
• External obliques: The largest and outermost muscle of the abdomen that lies on both sides and front of the abdomen; allows the torso to twist.
• Erector spinae: Group of back muscles that extends along the the vertebral column; functions to straighten the back and allows side-to-side rotation.
• Latissimus dorsi: Widest back muscle working to extend, adduct and rotate the arm at the shoulder. It also assists in extending the trunk.
• Gluteus maximus: Largest and heaviest muscle of the body located in the gluteal region. Used for powerful lower limb movements such as stepping up, climbing and running. It aids in stabilizing the body by balancing the pelvis on the femoral heads, thus maintaining upright posture.

Signs of weakness in the core

Experiencing one of the signs below might indicate inadequate core strength:

• Frequent lower back pain with prolonged standing and/or sitting
• Poor balance
• Difficulty maintaining correct posture
• Excessive arch in the lower back when you stand and/or walk (This can also indicate pelvic tilt)
• Inability to hollow your stomach

The ‘hollowing’ test is used to assess the strength of your deep abdominal muscles.

To do the test, take a deep breath through your nose. Then, start exhaling while pulling your belly button in towards your spine. As you finish, hold this position for 10 seconds, then release. An inability to sustain the hold for the entire count indicates that there is some weakness within your core.

5 Simple Exercises 

Since the core works together with the upper and lower body, isolation exercises such as sit-ups are not as effective compared to functional whole-body exercises. We’ve put together easy exercises that can help strengthen and stabilize the core.

1. Bird-dog

The goal of this exercise is to improve lower back strength and balance through increasing core stability in both the abdominal and lower back areas.

• Begin with the ‘all fours’ position maintaining a neutral pelvis.
• While contracting your abdominal muscles, push your leg backwards while simultaneously raising the opposite arm until both are parallel to the floor. Try to maintain balance and avoid twisting the torso and pelvis.
• Hold this position for 8-12 seconds and slowly return to the starting ‘all fours’ position. Repeat on the other side. Perform 2 sets of 10 repetitions (5 per leg).

Important:

* Neutral pelvis should be maintained throughout the exercise. This means having the knees under the hips and their hands under the shoulders (specifically lining up your wrists with the front of your shoulders).

* Keep abdominal muscles mildly contracted while raising and holding the extension of your limbs. Keep the core engaged to help stabilize your torso and maintain a neutral spine.

* Maintain normal, relaxed breathing pattern throughout the exercise. For example, exhale while lifting your arm and leg, and inhale while returning to the starting position. 

* Arms should go up straight ahead, and not diagonally.

* Make sure that you do NOT tilt the pelvis towards the supporting side in order to get the leg back.

2. Supermans

The goal of this exercise is to strengthen your lower back and tone your gluteus muscles.

• Begin in the prone position (facing down) on the floor. Your arms should be fully extended in front of you.
• Simultaneously raise your arms, legs, and chest off of the floor
• Hold this position for 2-5 seconds while maintaining the contraction of your body.
• Slowly lower your arms, legs and chest back down to the starting position.
• Perform 2 sets of 5-10 repetitions.

Important:

* Squeeze your lower back to get the best results from this exercise.

* You should look like flying superman when in the active/contracted position.

3. Front plank

The goal of this exercise is to hold the plank position with good posture. Keep the spine in a neutral position, similar to when you are standing perfectly straight.

• Get into a plank position, squeeze the buttocks and brace your core.
• Hold the plank for 15-30 seconds. Perform 2-4 reps.

Important:

* Maintain abdominal bracing by contracting the abdominal muscles.

* Maintain neutral alignment of the spine and avoid twisting the torso.

* Maintain a normal, relaxed breathing pattern throughout the exercise.

4. Side plank

Similar to the front plank, the goal of this exercise is to hold the plank position with good posture. Again, keep the spine in a neutral position, as it is when you are standing perfectly straight.

• Begin by lying on your side with hips and knees bent. Support your upper body weight with your forearm by placing the elbow right underneath the shoulder.
• Grab the weight bearing shoulder joint with the free hand for support. Set your shoulder blades, or pull them back together prior to bridging to increase stability in the shoulder.
• Bridge the torso between the elbow and the knees by using your knee as a fulcrum and opening up the hip joint to the point where your body is in a straight line (knee should remain bent on the floor).
• Hold the side plank for 8-12 seconds and slowly return to the starting position. Perform 2 sets of 5 to 10 repetitions.

Important:

* If fully straightening your body is too difficult, aim for half way. It’s best to maintain proper form throughout the exercise rather than employing false technique to complete the movement.

* Maintain abdominal bracing by contracting the abdominal muscles.

* Maintain neutral alignment of the spine and avoid twisting the torso.

* Maintain a normal, relaxed breathing pattern throughout the exercise.

5. Glute bridge

• Lie supine (facing up) with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important:

* Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Core exercises are an important component of any fitness program. First, they help to improve your balance and stability, which allows the muscles in your abdomen, lower back, hips, and pelvis to work in harmony. Second, not only are they beneficial to your health, but they are simple to do as you do not need any specialized equipment.

At the end of the day, strong core muscles make it easier to do many activities, from getting out of bed in the morning or bending down to tie your shoes, to running a marathon! Even if you are pushed for time, it only takes 5-10 minutes out of your day to give these exercises a try. Remember, having a consistent exercise plan is the key to achieving the best results!

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post 5 Easy Core Exercises to Do at Home first appeared on Le Physique | Vancouver Personal Training.

Carpal Tunnel Syndrome (CTS) is caused by excessive pressure on the median nerve which runs on the palm side of the hand. The nerve passes through an area of the wrist called the carpal tunnel, which is a narrow passageway. When the carpal tunnel is inflamed, it is capable of compressing vessels and nerves passing through. The median nerve innervates the hand as well as the length of the arm, and causes stress to these areas when agitated or impinged.

Why is Carpal Tunnel Syndrome Bad for You?

CTS will limit activities of daily life and hinder participation in sports and leisure events such as cooking and doing house work. It is best to treat carpal tunnel early on at the onset of detection. Prolonging the time to receive treatment will only worsen the situation, and may lead to permanent nerve damage in the future. Numbness may cause loss of sensation in the fingertips, which has a direct correlation with weakness and may result in a loss of grip strength.

Risk Factors for Carpal Tunnel Syndrome

CTS is often caused by performing repetitive tasks such as typing, assembly work, or knitting work. The use of power tools that cause frequent exposure to vibrations also increases the risk of carpal tunnel. It is crucial to take adequate rest in between work to ease up consistent tension. Previous injury to the wrist or inflammation in the area can also lead to a greater possibility of getting CTS. In addition, females are more likely to experience carpal tunnel as opposed to men. This is due to the fact that women possess a smaller opening in the carpal tunnel, which can lead to a greater risk of compression in the vessels and nerves passing through. Click here to read more about risk factors for CTS.

Symptoms of Carpal Tunnel Syndrome

Symptoms of CTS typically do not occur instantly and rather over a duration of time. Once early signs (tingling, numbness in your hands and forearms) are detected, immediately limit movements causing stress to the area. Other symptoms include wrist pain, a burning sensation, and / or swelling. If you feel tingling, numbing or persistent soreness in your hand / forearm region, please consult your doctor or a medical professional to assess whether or not you may have CTS.

Methods to Prevent and Treat Carpal Tunnel Syndrome

Non-surgical Methods

If repeated motions are mandatory, try using alternative equipment such as a different sized keyboard or changing the height of your desk. If possible, try to avoid fully flexing or extending your wrist and maintain a neutral position (see photo above). If you are having trouble controlling this motion, a splint can be purchased to hold your wrist still and prevent further aggravation. A wrist splint can be beneficial while you sleep to prevent excess flexion and extension at the wrist joint. The primary objective is to keep your wrists straight and relaxed. For temporary relief, shaking out your hand for 5-10 seconds will suppress the pain.

Other helpful non-surgical treatments include icing the inflamed area 10-15 minutes at a time. This may reduce swelling and pain by reducing blood flow to the affected area. Additionally, non-steroidal anti-inflammatory drugs such as Advil can be taken to reduce inflammation to localized areas (such as the hands).

Surgical Treatments

Surgical methods to treat carpal tunnel is often used as a last resort. When non-surgical methods are not working or existing condition goes beyond repair, surgery is the only option. Carpal tunnel release can be performed to treat the injured area. More information can be found here.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Do You Have Carpal Tunnel Syndrome? first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.

Pelvic Position and Back Pain

Anterior pelvic tilt is caused by a change in pelvic alignment as the front of the pelvis tilts forward while the posterior part of the pelvis rises. This also increases the curvature of the lower spine and tightens the thoracic spine. Such postural change may result in the lower back pain and indicate a muscle imbalance within the hips due to shortening of the hip flexors (muscles attaching the femur to the lower back and pelvis), and elongation of the hip extensors (hamstring and gluteus maximus muscles). Weak core muscles can also contribute to anterior pelvic tilt.

Causes of Anterior Pelvic Tilt

• Extended periods of sitting
• Lack of stretching / strengthening exercises during workout, or improper exercise technique
• Poor posture
• Genetic predisposition

Quick Test for Hip Flexor Length

Since tight hip flexor muscles are one of the contributing factors to the development of anterior pelvic tilt, the Thomas test is often used to assess length of the muscles involved in hip flexion (Konin et al., 2006).

1. Lie supine on a table with your knees bent so that your legs are hanging off and feet are not touching the ground.
2. Bring your knee towards the chest while assisting with your hands. Hold to stabilize the pelvis and flatten out the lumbar spine.

1

1v

The test is negative if the leg resting on the table (leg being tested) remains on the table, meaning that there is either no contraction in the hip flexors, or the hip flexor is of appropriate length.

1

1

1

1

1

1

1

1

1

1

1

1

The test is positive if the leg resting on the table lifts up off the table while the you hold your other leg close to your chest. This can also be accompanied by an increasing curvature in the lumbar region of the spine. The positive result on the test is either due to the contraction of the hip flexors, or tight hip flexors.

1

1

1

1

1

1

1

1

1

1

1

1

While it is difficult to define the “ideal” pelvic position for every individual (our bodies are all different!), problems can occur when an individual has an excessive anterior pelvic tilt. We have selected 5 simple, but effective exercises / stretches that can help correct anterior pelvic tilt. The goal of these exercises / stretches is to stretch the hip flexors and lower back muscles, as well as improve the strength of the core and gluteus muscles.

Hip Flexor Stretch

To stretch the hip flexors

• Place the knee of the leg you intend to stretch on the floor in a lunge position with the shin resting on the ground. Have the opposite knee bent at 90 degrees with knees approximately shoulder width apart.
• Keep the upper body square and upright while you gently bring the pelvis forward to feel a stretch in your groin area.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee.

Quadriceps Stretch

To stretch the rectus femoris

• Go on your knees while holding onto a stable support. Bring one leg in front of you while maintaining 90 degrees at the knee. Grasp the ankle of your other leg behind using the contralateral hand.
• Bring the ankle toward your buttocks as close as possible without creating a discomfort. You should feel a mild stretch in your thigh.
• Squeeze the buttocks, abdominal muscles, and tuck in the pelvis.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee because the stretch pulls from both hip side and knee side. Therefore, you must tuck in the pelvis very SLOWLY.

Glute Bridges

To strengthen the gluteal muscles

• Lie supine with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important: Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Plank

To strengthen the core muscles

• Get into a plank position, squeeze the buttocks and the abdominal muscles and hold the plank for 30-60 seconds. Perform 2-4 reps.

Important: To stabilize the body, keep your buttocks and abdominal muscles braced throughout the exercise. You can start the plank exercise from your knees if difficult to maintain the full plank position. It is better to maintain a proper form throughout the exercise rather than forcing a movement by employing false technique. Maintain neutral alignment of the spine and avoid twisting the torso. Maintain a normal, relaxed breathing pattern throughout the exercise.

1

Practice a Posterior Pelvic Tilt

A posterior pelvic tilt can be done by tucking in your pelvis to compensate for anterior tilt. Practicing this movement can help you understand your natural range of motion and find a better pelvic alignment.

1

1

1

1

At the end of the day, it is important to be remember the factors contributing to anterior pelvic tilt. Spending 10 minutes per day to do these corrective exercises, along with being more active and cutting down sedentary behaviour, is effective in correcting anterior pelvic tilt.

References:

Konin J.G., Wiksten D.L., Isear J.A., Brader H. (2006) Special Test for Orthopedic Examination (3^rd ed). Thorofare, NJ: SLACK incorporated

Preece, S. J., Willan, P., Nester, C. J., Graham-Smith, P., Herrington, L., & Bowker, P. (2008). Variation in pelvic morphology may prevent the identification of anterior pelvic tilt. The Journal of manual & manipulative therapy, 16(2), 113-7.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post Anterior Pelvic Tilt and How to Correct It first appeared on Le Physique | Vancouver Personal Training.

Individuals often perform hypertrophy training in order to build muscle mass. Muscle hypertrophy can be defined as an increase in size of muscle cells as a result of weight training or exercise. Hypertrophy training typically consists of exercises being done in the 10-12 repetition (rep) range per set. This style of training can often lead to lifting plateaus, or in other words, the inability to lift more weight after a couple of months. Instead of performing a basic 10-12 reps of an exercise, try incorporating these training methods to bring yourself to an elevated level of fitness. An appropriate weight should be selected to perform 10-12 reps of each exercise unless otherwise specified.

Super Sets

A superset typically consists of 2 exercises hitting opposing or similar muscle groups, depending on the focus of your training. The first exercise should be the tougher exercise (any compound movements or exercises deemed more challenging by the participant), as you will be more fatigued for the second exercise. Opposing muscle exercises are used to allow the first muscle group to rest while the second is being worked. On the other hand, if the same group is targeted, there will be no rest for the given area in between exercises.

An example of this would be performing a set of pull ups and immediately following up with barbell back rows. Or bench press followed by back extensions.

Giant Sets

Similar to the superset, a giant set is any combination of 3 or more exercises in succession. The exercises should be performed in decreasing difficulty. Giant sets are perfect for individuals who do not have a lot of time each day to work out. It enables individuals to complete numerous exercises in a short period of time. Although lighter weights are used for each set, the intensity will compensate for this.

Example: Shoulder press > shoulder raise > side lateral raise

Drop Sets

Drop sets can be done on fitness machines, and by using dumbbells and barbells. As the name suggests, the initial set should consist of a weight where the participant can perform 10-12 reps. Immediately upon completion of the initial set, a drop in weight will occur (enough that you can perform 10-12 reps with the new weight). 1-2 drops can be done, allowing for 2-3 “sets” to be completed at once. This is beneficial in fatiguing the target muscle group until exhaustion. By using muscles until exhaustion, the user is able to achieve maximal muscle growth.

Example: Bench press at 135 lbs > 115 lbs > 95 lbs

Pyramid Sets

Pyramid sets start with high reps and lower weight before peaking at 3-6 reps at an increased intensity, then coming back down again. The most basic pyramid consists of 5 sets (keep in mind these are not done in succession). This method allows individuals to perform different types of training, focusing on both strength and endurance building.

Example: Dead lifts
12 reps
8 reps
3-5 reps
8 reps
12 reps

Eccentrics or Negatives

The strongest portion of any lift is the eccentric portion, or the downward portion, of the lift. Let’s use the bicep curl as an example. Most individuals focus on the concentric, or the contraction, of the bicep as you lift the weight. However, the lowering of the weight is capable of generating more force, allowing you to lift more than you normally would.

Example: Bicep curls – 1 second up / 3 seconds down

3-5 Second Rep Count

Similar to the eccentric training method, the 3-5 second rep count follows similar principles. Its main objective is to increase time under tension, which causes increased muscle fatigue. Instead of solely focusing on the eccentric portion, we are taking 3-5 seconds for both the concentric (contraction) and eccentric (lengthening) portions. The weight should be lowered in order to achieve the 10-12 rep range.

Example: Squat – 3-5 seconds going up / 3-5 seconds going down

Pause Reps

Pause reps allow the user to reduce all momentum in the lift. They can be performed at the bottom of each exercise, or mid rep during the concentric (upward) portion. Cutting momentum forces the muscles to work at a higher threshold to get the weight moving again. A 1-2 second pause is recommended for beginners trying this method for the first time.

Example: TRX row – Pause at the bottom for 1-2 seconds AND/OR pull halfway up and pause 1-2 seconds before finishing off the movement

Concentration Exercises

Concentration exercises try to isolate the muscle being worked, and eliminate all other external factors such as swinging and feet positioning. A common exercise using this training technique is the bicep concentration curl. They are great for muscle growth in a targeted area.

Example: Bicep concentration curls – 10-12 reps

Circuit Training

This training method is typically done when you are crunched for time, or want to do a series of exercises in succession. Circuits usually consists of 4 or more exercises targeting the same or different muscle groups.

First, pick the number of sets you wish to perform. This can range from 2-5 sets. Next, pick a minimum of 4 exercises you want to perform (these will vary depending on what your goals are). Now, perform each exercise in the same order each set, with no breaks in-between, until you have finished the designated number of sets. We recommend picking a weight you can perform multiple sets with, or having a lower weight nearby in case you have to decrease the load.

Example: (push ups > overhead tricep extensions > jump squats > chin ups) x3 without breaks

Partial Reps

Partial reps are the best way to overcome weakness or limiting factors in specific areas of your lift. As the name suggests, they are ¼, ½, or ¾ of the individuals full range of motion (ROM). Partial reps should be done when a specific portion of your lift is lacking. For example, if the lower portion of your squat is lacking and is the limiting factor of the lift, that range can be trained to increase strength. Reps will be done targeting the lower half of the squat. Keep in mind to use guards when performing these reps in case you are unable to fully stand up at the end of the set.

Example: Squats – lower half of the squat

Burnout

This is an advanced training exercise that tests the individual physically and mentally. They are typically done at the end of the workout when your muscles are fatigued. For example, after performing your last set of bench press, 50 push ups can be done as quickly and with as little rest as possible. Burnout exercises are extremely tiring, so remember to focus on form over the number of reps. If you’re doing a burnout for the first time, try using body weight exercises first before burning out with a weight.

Example: Last set of bench press at the end of the work out > 50 push ups with as little rest as possible

Example: Last set of barbell back squats at the end of the workout > 100 body weight squats with as little rest as possible

Which training method do you want to try for your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Hypertrophy Training Methods to Elevate Your Training Routine first appeared on Le Physique | Vancouver Personal Training.