• Can weight training help with weight loss?
    Exercise,  Fitness tips

    Can weight training help with weight loss?

    Exercise is an important part of any weight management paradigm. Aerobic exercise should be prescribed for every person attempting to lose weight and a resistance training program used to support metabolism. Weight loss via dietary restriction alone negatively impacts metabolism. Hypometabolism increases with caloric deficient diets beyond what would be expected from the loss of fat free mass (FFM). This state of hypometabolism causes energy conservation which makes dietary restriction less efficient over time. In a calorie reduced diet, when an individual reaches about 10% weight loss, total energy expenditure (TEE) decreases beyond what could be expected due to deceases in FFM. This reflects the body becoming increasingly energy conserving…

  • Vascular occlusion (blood flow restricted training)
    Exercise,  Fitness tips

    Vascular occlusion (blood flow restricted training)

    Vascular occlusion or blood flow restricted training (BFR) is an exciting and emerging technique within the fitness and rehabilitation communities. Kaatsu training Known as Kaatsu training (for its founder Dr. Yoshiaki Sato) the technique is performed using a cuff (Kaatsu Master Device) which is inflated to about diastolic pressure (Fleck & Kraemer, 2014) with the purpose of preserving arterial inflow while occluding venous return during exercise (Beardsley, 2016; Fleck & Kraemer, 2014). However, in the gym, wraps, elastic bands, bands with numbers to provide an objective measure on compression, Velcro or quick-release cam buckles are used. Blood flow restriction training in practice For clarity purposes, if not using the Kaatsu…

  • Do strength training and cardio play well?
    Exercise,  Fitness tips

    Do strength training and cardio play well?

    Integration of different modes of exercise in relation to training goals should be taken into consideration before prescribing a total conditioning program. Different blends of exercise training modes can either enhance or hurt gains of specific fitness-related adaptations. There is potential for competing systems to interfere with fitness improvements during concurrent training. Possible explanations for non-compatibility include genetic ceiling, problems when an activity requires recruitment of similar muscle fiber types, changes in cardiovascular, immune, neuroendocrine systems that support skeletal muscle, conflicts in cellular adaptation in skeletal muscle, overreaching or overtraining, and conflicts related to support needs for systems to recover (Baechle & Earle, 2008; Fleck & Kraemer, 2014). The exercise…