At Victoria Wellness, we pride ourselves in providing not only safe, but science based exercise programs that address clients’ goals, their needs and hopefully have a little fun along the way. All our clients will go through a thorough assessment prior to the development of a program. Programs are constantly being reviewed and changed as needed.

I thought it would be fun to show a couple of videos of workout sessions in progress. Personal coaching sessions are done in a small group setting. Each trainer/coach will work with up to 3 clients; each one having their own individualized program. This is a very supportive and motivating environment and allows our training team to assess and teach each session.

For those that prefer the group atmosphere, we also offer group classes. All clients that attend group sessions will still go through the assessment protocols just as for personal coaching clients. However, their workouts are more circuit oriented with all members doing a similar workout. Even within the group class, the exercises are selected as per an individuals abilities. Some exercises may be substituted if an individual is unable (due to injury or other reasons) perform a specific exercise.

At Victoria Wellness, we pride ourselves on offering the best in personal training and customer service in Victoria. Thank you to all the clients who so generously gave of their time in the making of the videos. Also, thank you to some returning clients who also participated.

Till next time,
Narina

A question that often comes up is the need for single leg work. Years ago, it was thought that squats and deadlifts were all there were needed to keep the body strong and for the athletic community, all that were needed to build strength and power. Strength training has primarily been on two limbs and in the sagittal plane (moving front to back). With the increased knowledge in how our bodies work and how the muscular system functions, training methods have also changed. It is now known that single leg training is of great benefit and involves working more muscles resulting is greater strength and stability. Single leg training should be included in everybody’s fitness program.

Very little in life or sport happens with two feet on the ground. With all movements, there is always one foot on the ground and one in motion. Simple walking is a case of single leg movement.

When performing double leg exercises, we are using the prime movers mainly (quads, gluteus maxiumus, hamstrings). With single leg squats for example, the stabilizing muscles (glutes medius, adductors or inner thigh) and spinal stabilizers must all come into play to maintain a stable pelvis.

Some examples of single leg exercises are: step ups, lunges, split squats, rear foot elevated split squatand one leg squats. With all of these single leg exercises, all but one have the non working foot supported. With lunges, the non working foot is still on the ground.

With rear elevated split squats, the non working or rear leg is supported on a block. The only unsupported single leg exercise is the single leg squat. With this squat, the non working foot does not touch the ground.

“Having only foot in contact with the ground forces the hip structures, the abductors and external rotators, to stabilize against movement in both the frontal and transverse planes”. (1)

It is known that one way to prevent knee pain is to strengthen the muscles that control the hip, the knee and the foot. This can be accomplished with single leg training.

Another group of exercises done as a single leg is the deadlift. The single leg deadlift is primarily a hip hinge movement. But, the spinal erector muscles as well as the lower trapezius and rhomboid muscles of the back must work to stabilize the spine and shoulder. The glute (or hip rotators) and pelvic muscles must work to stabilize the pelvis and keep it in the sagittal plane. The single leg deadlift takes the load off the lower back and loads the glutes.

So, even though single leg work can be demanding and even a little frustrating at times, it is vital to our overall health and well being. Single leg squats and deadlifts are excellent examples of strength training exercises that will allow you to stay healthy and enjoy all the many activities that you do outside the gym.

Till next time,
Narina

1. Advances in Functonal Training, Michael Boyle. On Target Publications 2010

Most people start a fitness program because of two reasons: to lose weight or “tone up”. There are those that will be successful in achieving their goals and for others it is a struggle. I often find myself thinking about what determines a persons’ ability to succeed in reaching their goals. When we have the Fitness Challenges at the gym, it is very obvious what the successful Challengers’ do to achieve weight loss, inches lost and body fat reduction.

The #1 reason is: commitment to the task at hand and unwavering consistency in both their nutrition plan and their workouts. You simply cannot make significant changes to your body without hard work – it is that simple and that hard! There is a saying, “You can’t out train a bad diet”

And that is so true. It doesn’t matter how hard you work in the gym, or how often you work out. But, if you follow up your workouts with bad nutrition or no nutrtion at all (starvation diets), then you are doomed to fail.

Let’s take a look at some other tips for success that I feel are the backbone of necessary if you hope to become fit and fabulous:

Nutrition Tips:

Eat breakfast every day! Do not skip this meal. You must start the furnace burning (your metabolism)
Eat protein at every meal and rotate your protein sources
Eat a fruit and/or vegetable at every meal and snack
Eliminate all processed foods period!
Do not drink fruit juices – water, water and more water!

Workout Tips:

Do not miss workouts. Consistency is the key.
Make time for your workouts. Yes, we are all busy. But, the ones who are successful in making changes to their body make the time to workout instead of coming up with excuse after excuse why they can’t.
“I don’t have time to exercise” – just doesn’t cut it. Make the time! This is your life! This is your health!
Learn to priorize – fitting in your workout is essential and paramount to your success – no excuses – make it happen!

How To Workout:

Include strength training in your program at least 3 days a week
Lose the aerobic classes – they are not only inefficient but useless for weight loss – we want the EPOC effect.
Increase the intensity – get out of your comfort zone – learn to work hard!
It is not going to be easy but it will get results – what do you want – easy or fit and fabulous – your choice!
Make every workout count every single time – otherwise you just wasted an opportunity!

Making change is always a struggle; some changes more than others. But first and foremost you must decide if you want the change. If you want it bad enough, you will make it happen. If you are really ready to take charge, then now is the time. Do not let anyone or anything sway you from your path. This is your life – take charge, be accountable. Surround yourself with positive people; seek out help. Make it happen – now!

Till next time,
Narina

All clients must be assessed prior to the start of any exercise program Complete medical history, physical evaluation and muscle testing needs to be done prior to the design and implementation of an exercise program. You must have a blueprint or road map to show where you are now in order to determine which direction a strength training program needs to take. It is not good enough to just throw together a series of exercises and expect a client to execute safely. Everyone wants results, whether it be weight loss, sport specific performance or just to live a healthy and vibrant life. In order to achieve any of the goals the client wishes for, they must be able to perform the exercises correctly. If faulty movement patterns are present, correct execution or safe execution may be impossible no matter how hard the client tries.

For that reason, I have chosen to adopt the Functional Movement Screen as one of our baseline assessments that all clients will undergo prior to design and execution of an exercise program. But, just what is the FMS; who developed it and what are the benefits?

The Functional Movement Screen was developed by:

Gray Cook, MSPT, OCS, CSCS

Gray Cook, a practicing physical therapist, has spent his entire career refining and developing functional evaluation exercise techniques. He has taken the Functional Movement Screen and his advanced assessment practices and combined them with reactive-based exercises that enhance motor learning. These two components are the pillars of the Reebok Core Training System.

Lee BurtonLee Burton, PhD, A.T.,C., C.S.C.S.,

Lee Burton received his Bachelor Degree in Athletic Training from Appalachian State University and his Master Degree in Education with an emphasis in athletic training from Old Dominion University. Lee completed his Doctorate Degree in Curriculum and Instruction with an emphasis in Health Promotion and Wellness at Virginia Tech. He attained his Certification of Athletic Training through the National Athletic Trainer’s Association-Board of Certification and his Certification of Strength and Conditioning through the National Strength and Conditioning Association. Lee is currently the Program Director for Athletic Training at Averett University.

The information below is a synopsis of information available through the Functional Movement Screen website. I have provided some of the information here for ease of reading. If you would like more information I invite you to visit Functional Movement Screen

Functional Movement Screen

The FMS gives trainers consistent, unbiased feedback and measurable progress monitoring to hone in on what is working for clients and what’s not. The Functional Movement Screen was originally developed to gather objective data for statistical analysis of human movement patterns with respect to functional performance and injury prevention.

“Research has demonstrated that right-left asymmetries and major limitations can increase injury potential and decrease functional effectiveness.”

“The FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. ”

“The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. ”

What it Does – Widespread Benefits

The FMS simplifies the concept of movement and its impact on the body. Its streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians.

Communication – The FMS utilizes simple language

Evaluation – The screen effortlessly identifies asymmetries and limitations.

Standardization – The FMS creates a functional baseline to mark progress and provides a means to measure performance.

Safety - The FMS quickly identifies dangerous movement patterns so that they can be addressed.

Corrective Strategies – The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues. It identifies specific exercises based on individual FMS scores to instantly create customized treatment plans.

I look forward to learning the Functional Movement Screen and implementing this tool with all our clients at Victoria Wellness.

Till next time,
Narina

Each time we participate in a physical activity, whether it be a strength workout at the gym, a hike up a local mountain, or that game of golf there is a lot of activity going on behind the scenes. Our nervous system is responsible for every activity that goes on in the human body. From completing that set of squats to your relaxed breaths while you sleep, the nervous system is responsible.

The central nervous system is what controls our body’s functions.

The body is filled with a system of webs consisting of nerves that connect every part of your body to the primary nerve center – the spinal cord and brain. Every nerve has a different job to do. Nerves are made up of a single cell called neurons and it is estimated there are up to 100 billion neurons in the brain.

There are collection of individual cells that follow within a sheath – an example would be the sciatic nerve or radial nerve.

The nervous system is organized into two parts – the central nervous system which consists of the brain and spinal cord; and the peripheral nervous system which connect the CNS to the rest of the body.

The Central Nervous System:

Consists of the brain and spinal cord. The CNS integrates the information it receives and coordinates the activity.

The Peripheral Nervous System:

The PNS consists of the sensory nerves and motor nerves. Sensory nerves feed information into the spinal cord and brain. The motor nerves carry information to other part of the body.

The main function of the PNS is to connect the brain and spinal cords to the limbs and organs.

The PNS is divided into the somatic and autonomic nervous systems. The autonomic nervous system is further divided into the:

Sympathetic System – responds to danger (fight or flight response) and is responsible for increase in heartrate and blood pressure along with increase of adrenaline and other senses that response to the increase in adrenaline.

Parasympathetic System – evident at rest and is responsible for constriction of the pupil, the slowing of the heart and dilation of blood vessels.

What Has This To Do With Training?

The nervous system listens to what you want your body to do and responds appropriately. The nervous system is constantly learning, adjusting and changing. The nervous system is very good at adaptation.

The increases you experience in strength or weights lifted when you embark on a weight-training program is due to nervous system adaption. The nervous system recruits more motor neurons, which in turn recruits more muscle fibers. This increase in fiber recruitment and neural coordinating leads to strength gains.

Proper training means the nervous system adapts and improves. But along with this, the nervous system must also have time to recover and rest between workout sessions. Fatigue of the CNS can lead to muscle fatigue and injury.

So, the next time you are in the gym learning a new exercise or practising your golf swing, don’t get frustrated if you struggle. Look at it instead as a learning curve and the nervous system is doing just what it is designed to do. Learn, adapt and perfect. Soon, you will master the new activity and ready for another challenge.

Till next time,
Narina

Free Weights vs machine training. Which is better? This is a question that continues to be asked usually by potential clients viewing our facility or even by people requesting me to set up home training programs for them. This is a good time to look at machine weight training vs free weights.

I think it is obvious by the look of our facility which is my preference. Yes, we have power racks. But the only “machines” in my gym is a lat pulldown and cable row. There are no chest press machines, leg press machine or hip abduction/adduction equipment. Yes, I do have a Smith machine, but it is not used for it’s intended use.

The only use our Smith machine gets is for progressing pushups for those not able to complete a “full length” push up on the floor. We also use the Smith machine for inverted rows. But, you will never see a bench press, squats or lunges performed on our Smith machine.

In my gym you will fine dumbbells, cable stacks and plenty of open space to move. Sleds, ropes, kettlebells all keep us moving and getting stronger in the “real” sense.

Machine Training:

Machines do have a very limited advantage – they are easy to use and learn. They require no special instruction which I think is why the “big box” gyms have a multitude of machines for every conceivable muscle group.

Machines support too much. They are isolative, in that you are working muscles in isolation as opposed to incorporating several muscle groups as well as core stability. Machines works on a fixed path, so do not allow the muscles to work naturally. This tends to work the prime movers, but does recruit stabilizer muscles to the same degree.

Machines do not require you to “weight bear”. Since you are sitting or laying down, you are not moving your body under load hence the benefits of building stronger bones is lost with machine training.

Machines also don’t stimulate the nervous system as much as free weight training. Strength gains are not just from muscles getting larger. Strength grains are also due to the nervous system’s adaptation to resistance training. As the brain “learns” the movements involved, the nervous system improves as well.

The most obvious disadvantage of machine training is the transfer to real life. How does sitting in a machine chest press or laying down in a leg press machine help you with lifting groceries out of the trunk of your car or lifitng/carrying your child. Even transfer to sporting activities is non existent.

Free Weights:

You only have to look at the variety of exercises available not only with dumbbells, but with kettlebells, sleds etc to see the obvious benefits of training with free weights. The variety of exercises and tools allows the entire body to be trained. It is more functional, allowing the body to move through natural motions as well as all planes of movements. This freedom of movement mimics activities in real life.

Free weight training allows you to increase whole body strength. Prime movers as well as stabilizer muscles are all active. These vitally important stabilizers are not neglected as they are in machine training.

Free weights allows for simplicity of movement and equipment. You can do a wide variety of exercises with just one set of dumbbells or one kettlebell. No more huge “total gym” pieces of equipment taking up all of your workout space. These huge pieces of equipment that advertise total body training are not only expensive but counter productive to real world strength.

Free weights on the other hand are inexpensive, portable and take up very little space – leaving room to move!

If you are looking to set up a workout area at home, keep in mind free weights. The variety is endless and the benefits are endless as well. Just ensure that you seek qualified help in getting started.

If you are looking for a fitness facility, look for open space. If the gym is crammed full of machines, this should not be a facility of choice. Current research has proven beyond a doubt that free weights and movement based training is far superior to machines. These big box gyms crammed wall to wall with machines are dinosaurs and not staying current with the science of training. Once again, though seek our professional help to get you started.

Till next time – move free!
Narina

Xmas is a busy time for all of us. And, sometimes our fitness programs fall by the wayside as demands on our time and energy increase. Here is a quick workout you can do at home anytime. No weights are required, although if you have access to weights feel free to use.

Warm Up:
Leg Swings – 10 front/back and 10 side/side

Lateral Squats – 8 each side

T-Spine Rotations – 10

Workout: This should be done as a circuit with no rest between exercises. Complete the circut. Rest for 45 sec – 1 minute and repeat 3-4 times through. Pay attention to your form; don’t rush and get sloppy. Push ups can be done either on the floor or on a counter, but not from knees please.

The workout: Squats, Push Ups, Bridges, Alternating Rear Lunges, Prone Plank, Single Leg Deadlift, Side Plank

Squats – 15 reps


Push Ups – 10 reps

Floor Bridges – 2 feet or single leg – 10 reps

Alternating Rear Lunges – 10 each leg

Plank – 10 sec hold x 3 reps


Single Leg Romanian Deadlift


Side Isoabs (side plank) – 5 sec x 8 reps

Enjoy,
Narina

September – this time of year marks the return of kids to school and parents return to their workout plans or embark on a new fitness regime. This is a busy time of year for most gyms, bootcamps and personal trainers as everyone seeks to return to their healthy lifestyles that sometimes go astray with the summer vacation plans. I have written blog posts in the past about what to look for when hiring a personal trainer or what to watch for when attending bootcamps.

But, with questions arising at the studio this past couple of weeks I thought it prudent to once again touch base regarding group exercise. People as a rule love to workout together. The sense of camaraderie of “sweating it out” beside someone else makes the exercise regime a little more enjoyable. For some, there is also the sense of competition which helps to motivate and spur you through a tough workout.

But along with wanting to work hard, possibly shed a few pounds and improve your “cardio” you must learn to train smart. Physiotherapists are kept busy dealing with injuries associated with bootcamp style training (strained hamstrings, shoulder injuries, low back pain). There are a few very popular exercises that seem to be the backbone of every bootcamp workout regardless of where you go and who teaches it. These are: push ups, lunges, planks, squats, crunches/sit ups and prone superman. Most of these exercises are ok when done correctly and a couple of these (can you spot which ones?) should not be done at all. Let’s take a look at each one individually and assess whether they are appropriate.

Lunges

This along with crunches and situps seems to be the most popular exercise in group fitness classes. And it is also an exercise that is often done incorrectly and with terrible form. Lunges, especially when done stepping forward is an advanced exercise that requires adequate mobility of the ankle and hip. Lunges also require stability through the knee and upper body. And yet in almost all bootcamps you will see lunges done in the first class and quite often as a warm up.

Some of the benefits of performing lunges are: strengthening the glutes, quadriceps and hamstrings, improves posture, develops core strength and stability, improves balance and coordination. The lunge is one of our primal patterns. This is a movement that is stored in our brains from early development.

Unfortunately even though we are born hard wired with this movement pattern, over time we lose the ability to perform it correctly. Some common flaws Seen in a Lunge:

Forward Lean – this can be caused by tight hip flexors or quads. Or it can be a simple as being lazy and not working to keep the upper body posture strong throughout. If you are in a hurry to complete the exercise, you may not be focused on keeping tall and this allows the body to lean. Take your time and reset your posture before each rep.

Knees Adduct (Cave In) – If a person has weak glutes they are not able to stabilize adequately or decelerate the hip motion This leads to the knees caving in That is where glute activation exercises (bridges, tube walking) come in. You see there is a reason to be walking back and forth with those dang tubes around your feet!

Foot Caves In – This often seen along with the knees moving in Typically a muscle imbalance in the lower leg will cause this (tight calf muscles) and weak anterior tibilias muscles. These are the reasons we do the calf stretching, ankle mobility work (specifically the toes up) before and after the workouts

Improper Landing – landing on your toes or pushing off from your toes is usually due to weak muscles around the hip. If you lack the strength in the glutes and posterior chain to get you back to the starting position, then you will push off from your toes utilizing your quad muscles more. Focus on pushing from the heel, not the toes.

Variations and Progressions of the Lunge:

The lunge is an exercise that can be started very basic and progressed to very complex and difficult. As you can see from the list of progressions below the forward or walking lunges typically seen as warmups or exercises in Day 1 is actually 3rd in the list of progressions that I typically follow with clients. Only when I am satisfied that they can control their movements from head to toe do I progress to a more dynamic movement such as as they forward lunges. Typical progressions of the lunge are:

#1 static lunge (or split squat) #2 reverse lunge #3 forward lunge #4 walking lunge #5 rotating lunges.

Squats

Once again squats seem to be the backbone of group fitness or bootcamps. As with lunges, squats require adequate mobility and stability to perform safely and correctly. You often hear people say they can’t do squats because it hurts their knees. In some cases this is true due to various reasons (knee surgeries, arthritis, ligament damage, meniscal injuries). But for healthy individuals knee pain is commonly due to bad form, faulty movement patterns and instability through the core. When care is taken to instruct the squat and prepare the client through proper mobility drills, warm ups, and core training this exercise can be done pain free.

Push Ups:

The push up probably one of the most under rated, misunderstood and often a rarely performed exercise. Let’s take a walk through thru this great body weight exercise.

To perform the push up correctly, you must maintain a straight body or plank position. This requires that muscles of the back, abdominals, glutes and even leg muscles are working to maintain the plank position. Push ups are not an exercise you would want to do with a “relaxed” attitude. Keep the body tight. Push ups may look easy, but there is technique involved in performing a correct push up and unfortunately it is also an exercise that is commonly done incorrectly. Some common mistakes seen with push ups are: looking up or hyper extending the neck, allowing the head to drop towards the floor, or leading with the chin, allowing the hips to drop or sag, elbows out, shallow range of motion.

With that in mind, the correct way to do a push up is:

Lie face down on the floor with toes pulled under
Keep elbows at about a 45 degree angle
Press up to the starting position and slowly lower yourself toward the floor
Keep a neutral neck – don’t look up and don’t allow head to drop to the floor
Keep chin tucked
Keep your abdominals tight and squeeze your glutes

Two common exercises done in group fitness and bootcamps should not be done by anyone. These two exercises are:

#1: Crunches and/or Sit ups: Although the rectus abdominis has a very limited ROM and is not really the most important core muscle to be working, this old school exercise still seems to be the “ab” exercise or choice. Crunches and situps put the spine under extreme flexion and should be avoided due to high risk of disc injury. If you want to work the core, this is probably the worst choice of exercise.

I did a whole blog post “Say No to Crunches and Sit Ups Forever” that goes into more detail about the anatomy of the Core and why these two exercises should be eliminated from everyones exercise list.

There is however a variation of the crunch movement that does have it’s place in a well designed exercise program. This exercise was recommended by spine research Dr. Stuart McGill and is referred to as the McGill Crunch. This is safe and is the only crunch movement we allow our clients to perform.

#2: Prone Superman

This is another very poor choice of core exercises. This superman is not to be confused with the “birddog” exercise which, when done correctly is an excellent core exercise and is also a staple in our facilities’ core training program. The prone superman is routinely done lying prone or face down. The arms are extended out in front. The arms and legs are then lifted simultaneously off the ground. This once again puts the discs of the spine under tremendous pressure now through lumbar extension.

An alternative to this is the “birddog” sometimes called superman:

As with any exercise program undertaken, homework should be done by the individual prior to joining any gym, group fitness class or bootcamp or hiring a personal trainer for that matter. Credentials should be checked, insurance verified and references should be available if requested. Inquire as to what assessment and orientation is done prior to starting the group class. Be aware of what exercises are to be avoided and be aware of your own limitations or contraindications. Group fitness and bootcamps can be fun and motivating. But, they also need to be done safely with a plan of regressions and progressions for each exercise to accommodate each person’s abilities.

Have fun. Train Hard. Be Safe
Till next time,
Narina

Unstable surface training. What is it? What does it mean and what are the pros and cons?

Unstable surface training has become very popular in the gyms and with personal trainers everywhere. Everywhere you look you see people performing balancing acts worthy of Cirque de Soleil.

Unstable surface training may involve equipment such as wobble or balance boards, bosu balls, stability balls and 1/2 foam rollers. I am sure that you can pick up any magazine on fitness or even sport training and come across a picture of someone squatting on a stability ball or standing on a bosu doing shoulder presses, or bicep curls.

However, you need to ask is it safe, beneficial or getting you closer to your goals.

There are certain times during rehabilitation when using unstable surface training is necessary and recommended. This should be for individuals who have suffered an ankle or knee injury. Working on an unstable surface such as a wobble board has been shown to help restore proprioceptive and nervous system reaction deficits. In other words, it helps re connect the nervous system and the muscular system to regain proper movement patterns.

Using unstable surface training in the hopes of increasing strength is not the most productive method. In a study done by Anderson and Behm, maximal isometric force output with the unstable chest press was significantly lower (59.6%) than in the stable condition. (1) What this means is that if you are going for strength gains, keep the exercise on a stable surface such as a bench.

Chest Press on a stability ball may be used to incorporate core stability work, but the weights used should be submaximal or higher rep range loads. Stability ball presses should never be used with maximum weights.

What about core muscles and their activity during unstable surface training? A study by Nuzzo, McCaulley et all concluded that activity of the trunk muscles during squats and deadlifts is greater or equal to that which is produced during stability ball exercises. It would appear that stability ball exercises may not produce a sufficient stimulus for increasing muscular strength. (2)

Everywhere you look in gyms and personal training studios, you will see a variety of equipment designed for unstable surface training. There are numerous tools in a trainers “toolbox”. All of them may be appropriate for certain clients at certain times. But, the question must be raised first – is it applicable to this situation? Is it beneficial to the clients’ needs or is the latest youtube creation.

You must ask what the purpose is of standing on a stability ball or bosu ball performing a weight exercise?

The goal of the bicep curl for example is to build strength or mass or both. Standing on an unstable surface will limit the amount of weight that is able to be utilized without losing one’s balance. If you are attempting to solicit a neuromuscular response with balance and stability, there are more appropriate ways to do that. Single leg training for example.

Unstable surface training may have some merit with untrained individuals and in some rehabilitative situations, but as with any training tool their application must be carefully considered and applied.

Till next time,
Narina

(1) Anderson K. G. and Behm, D.G. Maintenance of EMG Activity and Loss of Force Output with instability. Journal of Strength and Conditioning Research, 2004 (18) 637-640

(2) Nuzzo, J.L., McCaulley, G.O., et al Trunk Muscle Activity During Stability Ball and Free Weight Exercises. Journal of Strength and Conditioning Research, January 2008. Volume 22, Issue 1, pp 95-102

A comment or concern that comes up often during workout sessions is the feeling that is experienced in the muscle during the performance of an a exercise. Just what should you “feel” or is there anything to this “muscle pump” feeling that is often expressed. Also, just what is “going for the burn?”

To describe what someone might be feeling is almost impossible as each persons’ perception is very different.

I have often written in past newsletters or blog posts about the presence of pain during an exercise session. There is no place for pain in the gym. Never do you work through pain. Peoples’ perception of pain is also very individual, but either there is pain or there isn’t. That part doesn’t really differ from person to person. For that reason, if pain is present stop what you are doing and seek help.

But let’s talk about the “feeling” associated with weight lifting. Just what is happening to the muscle when you are weight training?

The muscle pump or “burn” is a physiological response by the muscles during resistance training.

The muscle pump is caused by an influx of blood into the muscles. This increased blood flow is to remove toxins and replace supplies of fuel and oxygen.

The burning sensation is the result of metabolic waste products that are produced by muscles in response to intense weight training.

The muscle pump or burn has little to do with increased hypertrophy or increased muscle size. Increased muscle growth comes only from heavy training which produces less or very little muscle pump. You may get an intense muscle pump or burn from doing very high repetitions with a lower weight, but you would not get increased growth or strength.

Going for the burn does not necessarily mean you have had a successful workout. A successful workout is based on progression. Lifting more weight, performing more reps is a good indicator of a good workout.

It is good to “feel” during a weight training workout and perfectly normal. You may not feel a burn, but you may feel that the muscle is “swollen” or that your skin feels very tight. These are perfectly normal feelings and are not necessarily to be avoided.

Avoid pain, embrace the “burn”. Work out hard, go for the intensity and you will reap the rewards of a stronger and leaner body.

Till next time,
Narina

“Monitoring, Mentoring, Motivation”