Velocity Based Training

Resistance training is a key part of every workout program, regardless of your goals. It is important in weight loss, muscle gain, and explosive strength. The two main focuses of resistance training are Intensity and Volume.

Intensity is the amount of weight you are lifting, or your load, whereas volume is the number of repetitions and sets you complete. The balance between the intensity and the volume of your resistance training will depend on your goal. I have already covered weight training and reps in this Blog Post.
For any regime, you need to determine the proper intensity for that volume. Typically, this is down by determining your One Repetition Maximum (1RM). 1RM is the maximum weight you can lift properly once. Your 1RM should be tested for multiple lifts, since the weight will be different for each major muscle group. Once you’ve determined your 1RM, your program design will be based on a percentage of that weight, matched to that volume.
Science for Sport has an article explaining how to the 1RM test.

Downsides to keep in mind with the 1RM test method are:

• First time lifters may not have proper form to complete the test
• It is time consuming
• Your 1RM changes as you grow stronger, requiring frequent re-testing
• You 1RM can change on a daily basis depending on your fatigue and hormonal balance that day

An alternative to the 1RM method of resistance training is Velocity Based Training (VBT). Velocity based training uses technology to measure the movement velocity of a lift. For example, you could measure the speed it takes to press a bar from your chest to fully extended (a bench press). The resulting data would give you the movement velocity is m/s. Your maximum movement velocity is known as movement velocity threshold (MVT). In order to determine your MVT you should complete the same test as the 1RM but with your VBT gadget.

The benefits of VBT immediately counter the downsides of 1RM.

• You don’t need to complete the VBT test as often as the 1RM. You’ll notice the MVT is given in meters per second, not as a weight like the 1RM. What this means is that as you grow stronger and increase your weight, the speed at which you complete your maximum weight lift should remain the same.
• The MVT is easily adjustable for your daily training readiness (i.e. fatigue and other changes that affect your strength). When using the %1RM method, you are scheduled to lift 80% of your 1RM for that day. You load on the selected weight and complete your workout, but maybe don’t get as many repetitions before failure. With the %MVT method you can immediately see the inability to reach the desired velocity and adjust the weights to make your repetitions for that workout.

The downsides to MVT training are

• It is individual and exercise dependent, so more initial tests may be required
• The technology is pricey

Velocity based training paired with the improvements in technology is making it a more viable resistance training tool. It is a great tool to maximize workouts while allowing for day-to-day training fluctuations. Before jumping on the latest technology train make sure you check out the different devices and choose the one that is right for your workout. As always, make sure you have the basic movements of your workout down before adding in new technology, VBT is useless if you aren’t doing the lift correctly to begin with.



References

https://www.verywellfit.com/understanding-volume-and-intensity-in-weight-training-3498252

https://www.scienceforsport.com/1rm-testing/

https://www.scienceforsport.com/velocity-based-training/

https://journals.lww.com/nsca-scj/Fulltext/2019/08000/Autoregulated_Resistance_Training__Does.3.aspx

Activating Muscles for Increased Speed

What happens after you use (contract) a muscle? The quick answer is fatigue! Your muscle gets tired and your performance will slowly decrease. However, that is not always the case. Postactivation Potentiation (PAP) is the exact opposite, whereafter contracting a muscle, the same muscle sees an increase in performance. In order to achieve a PAP response, a strength exercise is done at or above 85% of a single repetition maximum weight, after which an increase in power/velocity is seen for 5 - 20 minutes after the strength exercise. How PAP can affect velocity is divided into two types of speed for this review: linear and change of direction.

Linear velocity is moving in a straight line, typically tested as speed in a forward motion. A couple studies have linked performing a back squat to increase sprint speed. Performing a heavy loaded back squat, of 2 sets of 4 repetitions at 85% maximum weight showed an increase in sprint speed by 3% after 4 minutes of rest. Studies using Deadlift and Power Clean did not show any improvement in sprint speed. The reason for this is that the back squat exercise provides a loaded force, pushing into the ground in order to return to standing, which activates the same muscles used to push into the ground while sprinting. It is noted that PAP is linked to individual reaction, and therefore some people may not find the back squat to increase linear speed. In that case, athlete should try unilateral (single leg) exercises that activates either the pushing force of the run or the forward force.

Change of Direction velocity is the speed in which an individual can move in a new direction, typically tested in a full 180° turn. The two studies reviewed involved a back squat followed by a shuttle run, meaning the change of direction was 180°. Performing a heavy loaded back squat, of 5 sets of 1 repetition at 90% maximum weight showed an increase in shuttle run performance of 1.5%. Results from these studies determined less of an increase in Change of Direction velocity versus the studies done with Linear velocity. A reason for this difference could be the more complicated technique of slowing down and turning involved in performing a shuttle run..

In order to use PAP in your training, you first need to test if it will work for you and which exercises. Engage with your coach or a partner and test out different exercises paired with sprinting. In order to avoid fatigue bias in your results, make sure you test each set of exercises 2-3 days apart.


References

https://journals.lww.com/nsca-scj/Fulltext/2018/02000/Effects_of_Postactivation_Potentiation_on_Linear.9.aspx

Foam Rolling and Shoulder Range of Motion

Foam rolling is the use of a cylindrical or round object to apply pressure to a specific muscle. In recent years, it has grown in popularity due to its ability to be self administered. It makes sense that rolling out a muscle would increase ROM in associated joints and many studies have proven its ability to increase ankle, knee, and hip Range of Motion (ROM). The following study instead reviewed the ability of foam rolling the hamstring to increase shoulder range of motion, almost as far away as major muscle groups can be.

The study was completed on 12 recreationally active women. Participants were tested on baseline Passive Range of Motion (PROM) in the shoulder in flexion and extension positions, forward and backward. Foam rolling was done for 60 seconds on the hamstring, then retesting PROM immediately, after 10 minutes, 20 minutes, 30 minutes, 24 hours, and 48 hours. PROM is someone else moving your joint.

Shoulder flexion testing showed an increase in 9° immediately following foam rolling. The angle of range decreased as time went on with no significant difference to the baseline test at 20 minutes post rolling. The averaged results of the testing can be seen in Figure 5.

Shoulder extension testing showed an increase in 10° immediately after foam rolling. Unlike the flexion test, the extension test showed increase ROM for 20 minutes after foam rolling compared to the baseline. The average results of the extension testing can be seen in Figure 6.

Further studies have shown similar results in a PROM increase in joints not directly surrounding the area being foam rolled. Reasons for this change are still being considered but could be linked to massage increasing overall pain tolerance thus allowing joints in be moved further. Regardless of the reasoning, the results of this study show that massage manipulation of one area can improve PROM in another. This information can be used to increase the range of motion in an injured area without applying undue pressure to the injury.






Check out This Article on the basics of foam rolling and This Video going over six different foam rolling movements you can do pre and post workout!


References

https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2019&issue=04000&article=00010&type=Abstract&sessionEnd=true

Small Dietary Changes to Help Weight Loss

Wanting to make changes to your regular diet can be overwhelming and difficult to maintain. Tracking calories takes a lot of work and constant vigilance. Since new diets are popping up all the time, knowing which one is right for you takes research and some trial and error. A diet that changes drastically from what you are currently doing can quickly become unsustainable, especially if it requires more prep time than you are used to. As with any major life change, it’s best to start small and sustainable. Here are four small changes to your diet can you make now as you transition to a healthier lifestyle.

1. Drink More Water

I think the easiest change you can make to your day is to drink more water. Drinking water in general is good for your body since it helps rejuvenate your cells, so this is just another reason to add on to the list. A study done in 2015 found that people who drink two glasses of water 30 minutes before a meal lost more weight on average than those who didn’t. The hypothesis is that the water expands your stomach, making you feel full. So if you think you are overeating at meals, give this a try to help reduce food intake.

2. Cut Back on Snacking

Snacking is often thought of a good way to curb hunger throughout the day and reduce calories eaten at major meals, but science does not back this idea. If you aren’t into calorie tracking, snacking can increase your overall calorie intake, rather than decreasing it. If you are feeling hungry, it’s best to eat a full meal. A small snack will not fill you up, and you may be just as hungry when you do eat a meal. Additionally, snacking has become a social event or something done out of boredom when you aren’t even hungry. Many studies have been done over the years linking the removal or reduction of snacking to weight loss for obese people.

3. Watch out for Branding!

People wanting to live a healthy lifestyle are more likely to purchase foods that have wording on the packages associated with health and fitness. Subconsciously people feel better about their food choice and end up eating more and exercising less. A study at the University of Texas examined the amount of a food people ate to the branding. The study found that people were more likely to eat up to twice as much of a healthy branded food than an unbranded food. Your best bet is to review the ingredients, nutrition information and the serving size, rather than the packaging of foods.

4. Do you Have a Sweet Tooth?

Don’t worry, you can still satisfy that craving while maintaining your healthy lifestyle. Keep some dark chocolate (70% cocoa or higher) in the house. When you have a craving during the day eat a square, but keep it to two squares a day. Dark chocolate is sweet enough to satisfy that craving, and may also satisfy salty snack cravings. In addition, dark chocolate has a surprising amount of micronutrients (vitamins and minerals) important to your diet, as well as a good amount of antioxidants, which help reduce the amount of free radicals in your body.

The above are just four changes you can make to your diet in a small way, there are many more, such as serving food on a smaller plate to force smaller portions, keeping snack food off the counter and out of sight, and eating more calories early in the day rather than later. When choosing what kind of changes to make review your current routine and pick changes that you can easily add into your day.

References

https://www.ideafit.com/fitness-library/the-science-of-eating-better

http://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section3

What is Metabolism?

People are always commenting on their metabolism. That it’s great, bad, fast, slow or even supercharged . But what does it actually mean? What is your metabolism, what affects it, and how can you use this information to make the most of your training?

The scientific definition of metabolism is the chemical processes taking place inside of your cells. Metabolism is your cells repairing, growing, reproducing, and everything else they require to live. Metabolism is the total of both energy added and energy used. You can think of it as your net cellular energy. Energy is constantly being used and created in your body, so it’s difficult to actually change your metabolism. Check the first reference if you want more detail into exactly what it is your cells are doing.

Typically, apart from medical conditions, you can’t speed up your metabolism. Our cells function at a set rate, you can’t make them repair any faster. Fortunately, there are a few things you can do to help your metabolism function at a high capacity. Below are a few starting examples to consider when maximizing your training. For more steps you can do, read the third article referenced.

Contrary to how it sounds, one way that can slow your weight loss is to not eat enough.. If you are trying to lose weight, you do want to cut down your calories so you burn more energy from your body than you consume. However, if you cut out too many calories, your body will go into starvation mode. In starvation mode your metabolism actually decreases by not using as much energy as it normally would. Basically your body is working to keep you alive longer, so it is rationing energy.

The second thing you want to do is have consistent mealtimes. Not eating at regular times puts your body into a cycle of mini starvation modes, again conserving energy in case you don’t get more energy soon. This isn’t saying you need to eat at 12:00 pm exactly everyday. You just don’t want to have massively fluctuating hours between meals. For example one day you eat meals 3 hours apart and the next you have to skip lunch and it becomes 8 hours between eating. Whatever spacing of your meals you prefer is good, just keep it consistent so your body adjusts and can build a routine.

One of the most impactful ways you can improve your metabolism is to, make sure you are strength training regularly. Target about two times a week if you are just starting out. Strength training causes micro-tears in your muscle, which need to be repaired. Repairing muscle builds them stronger and takes energy. See where I’m going here? By strength training, you are giving your body more to work on than normal. Also, sustaining muscle mass burns more energy compared to fat or lean mass, so you are passively increasing your calorie burn 24/7. .

As you age, your metabolism drops. The reasons for decreased metabolism with age is linked to a decreased muscle mass. As we age we lose muscles gradually, to counter this make sure you keep strength training. But even a decrease in activity and strength training doesn’t fully cover the decreased metabolism age brings. It’s not entirely clear yet why, but speculation is that there is a decrease of metabolic activity in your organs. Whatever the reason, make sure you are constantly working towards a healthy you in all aspects of your life!

References

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508?pg=1

http://comfortpit.com/what-is-metabolism/

https://www.acefitness.org/acefit/healthy-living-article/60/6090/8-things-that-slow-down-your-metabolism/

https://www.acefitness.org/acefit/healthy-living-article/59/2315/is-it-true-that-metabolism-decreases-with-age/

Your Body's Fuel

Have you ever wondered what your body is doing while you workout? Where does the food you eat go? Your body takes the food you eat and breaks it down into a usable fuel source. Let’s go over a quick and basic overview of what your body is doing while you exercise!

The food you eat can be broken down into three macronutrients: protein, carbohydrates, and fat. Your body will convert carbohydrates and fats into adenosine triphosphate (ATP), and proteins will be broken down for use in tissue repair and the synthesizing of enzymes and hormones. ATP is what your body is using as fuel, and it has three different ways to get it which can be broken down into immediate, quick, and long lasting.

The immediate source of ATP is known phosphocreatine. Phosphocreatine is stored in your muscles and can quickly convert over to ATP as you begin your workout. This conversion happens right away, and very quick. The downside of the immediate source of ATP is storage. Your muscles cannot store an unlimited supply of phosphocreatine to fuel your workout, on average you will only have a few seconds of ATP usage from this path.

Next, your body will start using the quick source of ATP known as glycogen. This source of ATP works primarily from the carbohydrates you eat. The carbohydrates are converted to glycogen or glucose, which is turn converts into ATP. This process is relatively quick and will kick in about the time the phosphocreatine runs out. As with the first source, this source is also limited. Glycogen conversion will last about 2 min, and will also create lactic acid (lactate) which is a waste product that will fatigue your muscles.

That brings us to the final source of ATP, the long term respiration source called breathing! The oxygen brought in from breathing works with the waste from the glycogen conversion to  create more ATP. At this point, your body will start using the fats from your diet to create ATP.  Breathing also helps the first two sources to replenish, which is why you continue to breathe heavy once you finish your workout. This source will kick in after the glycogen has been depleted, but unlike the other two sources, it can last for a very long time. The amount of time you can use respiration as your ATP source depends on your cardiovascular fitness. That means you can train to improve your body’s usage of fuel!

If you are pushing your training too far and have pushed yourself past your respiratory limits or used up all your carbohydrates and fats, you will begin to use protein as a fuel source. You want to avoid getting into this state, since it will start to use the protein saved in your muscles for tissue repair. This will negatively impact your muscle recovery and muscle building.

As a closing note, eating more macronutrients than you need, like more carbohydrates, will result in the excess carbohydrates being stored as body fat. More nutrients does not mean more ATP! ATP will only be converted as you require it.

References

http://ironman.memorialhermann.org/performance-improvement/sports-science/nutrition/how-the-body-uses-energy/

http://www.humankinetics.com/excerpts/excerpts/the-bodyrsquos-fuel-sources