The decreasing weight and constant repetition training method

The last feature story dealt with the decreasing weight and increasing set training method. This month, let us add an important element of difficulty: maintaining the number of reps throughout the set.

This method consists in maintaining the number of reps throughout the set and in simply reducing the weights once the number of reps has been reached. Note that there is no recovery time between each repetition, thus increasing the required effort. A 7-10 minute rest period between each set is necessary for adequate recovery.

Here is an example with squats:

• 1^st rep at 95% of your maximum weight
• 2^nd rep at 90% of your maximum weight
• 3^rd rep at 85% of your maximum weight
• 4^th rep at 80% of your maximum weight
• 5^th rep at 75% of your maximum weight

You can perform 4 to 8 sets per exercise for a maximum of 6 exercises. Attention: to avoid overtraining, only train this way once a week. Also expect to be aching all over afterwards.

This method is extremely efficient and very intense. It makes the most of the overall muscular potential, i.e., all the types of Fiber I, IIB and IIX (formerly IIB). Concurrently, you will increase your muscle mass.

The pyramid method will be analyzed in the next newsletter. 

Enjoy your training!

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The decreasing weight training method

The decreasing weight training method, also referred to as the reverse pyramid training method, promotes the development of strength, coordination and muscle hypertrophy. In addition, every type of muscle fiber is targeted by this method which is valued by clients seeking to increase their muscle mass.

One of the variants of this method involves performing a variable number of reps at a steadily decreasing weight¹. What you do is reduce the weight while increasing the number of reps for each set. Between sets, you are allowed a recovery time of 30 to 120 seconds. The following is an example:

• 1^st set: 1 rep at 95% of your maximum weight
• 2^nd set: 3 reps at 85% of your maximum weight
• 3^rd set: 5 reps at 80% of your maximum weight
• 4^th set: 7 reps at 75% of your maximum weight
• 5^th set: 9 reps at 70% of your maximum weight

The sets are performed at a percentage of your maximum strength for a given exercise. For example: you are able to bench press 75 kg once. So, for your first set, you select a weight of about 70 kg. For your next set, you go down to 85%, and so on after that.

You should know that this method is used by clients who have at least six to nine months of regular training experience it the fitness room.

Two other variants of this method, i.e. decreasing weight with a constant number of reps, as well as the pyramid within a set, will be examined in the next newsletter.

Enjoy your training!

_{¹ Weineck, Jurgen}

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Burn sets

Burn sets are called just that because they produce a subjective burning sensation in the muscle(s) being trained. In fact, this method is designed to build up the muscles and increase tolerance to local muscle fatigue. The following is a brief description of the method:

The idea is to perform a set of 10 maximum reps of a selected exercise. Very important to remember: after completing your set of 10 reps, you should be unable to perform a single additional rep. Immediately afterwards, with no recovery time in between, add 4 to 6 reps at a fraction of the movement. In most cases, the initial part of the exercise is the one performed.

In addition to the burn sensation, you will enjoy the benefit of greater workout intensity and effectiveness. You will understand why they are called burn sets!

Have a good workout!

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The contrasting muscle training methods – Opposing weights

Strength training or endurance training? Difficult choice? It’s understandable, since both these methods provide different muscular benefits.

In fact, if you wish to lift heavy weights, opt for a method with few repetitions (4-6) and a high percentage of maximum strength (more than 85%). However, if you wish to lift several times a given weight, select several repetitions (15-20) and a low percentage of maximum strength (less than 65%).

The contrasting training method combines these two training methods, i.e., heavy and light weights are alternated. With this method, the body undergoes contradictory tensions, thus forcing the neuromuscular system to fine tune itself in a positive manner. You will notice that the training effect is very interesting. However, the level of intensity is very high – beginners abstain.

One of the variables of this method consists in starting the exercise with few repetitions (4-6), slowly and with heavy weights, immediately followed by a second exercise that activates the same muscle groups, but with several repetitions (15-20), faster and with lighter weights.

Experiment opposing weights!

Enjoy your training!

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The forced series, an intense training method

Several training methods may be used to improve your physical fitness. First, you need to choose a method that is suitable for your physical fitness, your training objective and to apply it regularly. Then, testing a new method may prove to be a strategy that will prevent you from reaching a plateau.

The forced series have proven themselves over the years. This method is directed at clients who wish to improve their strength and increase their muscular hypertrophy. The forced series also help you surpass yourself since, once you have reached the maximum repetitions (RM) on your own, a partner assists you in executing 2 to 4 additional repetitions.

As you can see, this method requires the presence of a training partner or a personal trainer. Without such a presence, this method is difficult to apply and is very risky. It is up to the partner to provide adequate assistance. He must guide the movement by taking off some weights on the bar by a few kilos at most. Too much assistance will end up diminishing the anticipated effect, while too little assistance will greatly increase the risk of injury. When in doubt, enlist the aid of a certified personal trainer.

Here is the forced series protocol:

• Determine the number of repetitions, between 8 and 12.
• Determine the load for the number of predetermined repetitions.
• With a partner, perform 2 to 4 additional repetitions than the predetermined number.

It should be noted that this method is directed at experienced clients, since the intensity and the level of muscular fatigue are very high. It is important to note: Maintain the integrity of the movement throughout.

Enjoy your training!

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Training principle: recovery

During the development of a training program, we, trainers and clients, focus heavily on exercises and the various workout variables: sets, reps, speed of contraction, etc. In fact, these are the basics of any training approach. However, have you ever paid attention to your recovery?

Recovery allows your body to attain a state of overcompensation, i.e. a momentary increase of physical fitness. It is at this precise moment that the application of greater stimulus dictates a further increase of physical fitness.

However, when the recovery time between workouts is too long, the body goes back to its initial level of physical fitness. This is what we call maintenance. Inversely, if recovery time is too short, exhaustion (overtraining) occurs, which leads to reduced performance.

It is therefore necessary to properly determine recovery time between workouts, in order to promote a positive adaptation. A simple way to validate your recovery is to increase one aspect of your workout, i.e. weight, time, reps, etc. When you are able to increase the intensity of your workout, you are in the overcompensation stage. This occurs when you are in an optimal recovery zone.

It is also important to understand that diet, sleep and stress are factors that influence your recovery.

Enjoy your recovery and workout!

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Training Principle: Variety

This principle intends to jog your body into new ways of adapting further while maintaining a high motivation level. Indeed, to create new ways to adapt, it is important to self-impose a progression and/or a variety of stimuli derived from several sources.

Make no bones about it: you can modify much more than just the exercises per se!  Here are a few training variables that will improve your physical fitness:

You can also change the environment, i.e., take your training in various places. For example, assume you are used to running 5 km in a park close to home. Run this same distance on a treadmill or another circuit, and you will notice that the difficulty level has changed.

Finally, never lose sight of your objective when you inject variety into your training. Too many modifications at a time may just steer you away from success.  Therefore, allow your body to take advantage of sufficient time to adapt.

Happy training!

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Making a training resolution

It’s a timeless tradition: the new year brings new resolutions – to spend more time with the family, go back to school, quit smoking, finish the bathroom, and the list goes on.

Starting a personal training program often ranks among people’s New Year’s resolutions. However, many can’t keep such a resolution because the goal proves too hard to achieve. It’s therefore important to develop a strategy for success.

Training resolutions are usually stated in fairly general terms, such as, I want to lose weight or I want a beach body. The key to success is specifying your goal, dividing it into components and determining how much time you need to set aside to attain your objective. Let’s look at the losing-weight and beach-body resolutions from this perspective:

• I want to lose weight, specifically, 8 lb within one month, by reducing my portions at supper and doing 45 minutes of cardiovascular exercise three times a week.

• I want a beach body (to increase my muscular mass), specifically, gain 5 lb and maintain 15% body fat by increasing my protein intake to 2 g/kilo of weight/days and doing 4-5 hours of muscle training per week.

By setting a specific goal, you divide your resolution into a series of small successes, which will help you stay motivated throughout the year.

Your motivation level will likely vary – going up as well as down – along the way. Benefit from an invaluable asset in the form of a personal trainer who will plan your exercise sessions, prepare a customized training program for you and inspire you to extend your limits each time you exercise.

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Training principle: individualization

New training enthusiasts have an almost systematic tendancy to consult fitness books, magazines or other literature.

This strategy yields training program information and exercise ideas that can be of benefit. However, the formula described in such literature is not adapted to an individual, but rather to a standard or a majority of people. Therefore, such training programs should not be adopted as is, but rather customized first.

Several factors must be considered when developing a training program: 

• The goal,
• The current physical condition,
• The ability to learn new exercises,
• The capacity to improve (trainability),
• The capacity to recover between workouts,
• General health,
• Injuries.

As you can see, several factors affect the development of a training program. A simple and effective way to achieve the best result and a program adapted to your needs and limitations is to consult a kinesiologist or a certified personal trainer. 

Enjoy your workout!

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Maintenance training

You may at some point in the course of the year have to cut down your workout time for one reason or another.

Some individuals might even have to stop training completely. Either situation could result in loss of motivation, accompanied by deterioration of physical condition and of performance. The extent of such decline would depend on the individual’s workout regimen and the length of the halt.

How in such a situation can an individual maintain the gains s/he has achieved through prior workouts?

Two “maintenance” solutions can be envisioned:

1. Reduce the number of exercises per session, while maintaining the number of sessions per week and their intensity.
2. Reduce the number of sessions per week, but maintain the number of exercises per session and their intensity.

Such strategies will only work for brief intervals. When wisely applied, they will, however, help you consolidate gains from prior workouts.

Ultimately, the best way of maintaining these gains and your motivation is to train diligently throughout the year.

Have a great workout!

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A key training principle: specificity

Specificity is a key principle to apply when designing a personal training program. This principle dictates the adjustments to be made during the training process. For example, if you want to increase the strength of your biceps, you?ve got to train your biceps.

Specificity applies both to a given activity (e.g. cycling, running, weightlifting) and to the training method used (series, repetition, execution speed, etc.).

It is thus important to set a training goal in order to determine the specific method and exercises required. This allows for optimal adjustment and minimizes lost time. Our certified personal trainers will be pleased to guide you in your training!

Happy training!

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Fitness principles: Progression

Now that you know that it is important to regularly place your body in an adaptative situation (see Fitness Principles: Adaptation – July 2009), it is time to logically plan and structure your progression to efficiently reach your goal.

This means that each of your workout sessions shall not be too difficult or too easy, since this may push you to give up. It is a question of providing you with a fair challenge that is difficult enough during each workout.

The first workout is also progressive, from sedentary to active. Performing a workout that is too demanding for your physical condition at the beginning would not be wise. Imagine initiating your first workout by running according to the marathon world record holder’s program. Your chance of succeeding would be rather slim.

It is therefore important to undertake your workout according to a program that respects your current physical condition, and the Fit Test is the designated tool to draw a clear and accurate picture of your condition. Then, gradually and regularly increase the intensity, the duration or the technical difficulty of the exercises, or the frequency of the workouts until you reach your goal.

Thanks to this progression, you will notice a consistent improvement and you will reach your goal efficiently.

Enjoy your workout!  

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Fitness principles: adaptation

The objective of a fitness program is obviously to improve physical condition and performance.

To do this, the body must be exposed to new, positive stimulus, muscular, cardiovascular or neuromuscular. Without this fitness stimulus, adaptation, if any, will hardly be noticeable.

Guy Thibault, kinesiologist, defines adaptation the following way: ‘’As a result of applying a fitness stimulus, the organism adapts in such a way that the eventual application of the same stimulus will provoke less homeostasis disturbance’’. In other words, following one or several fitness sessions, muscles will be stronger, have more stamina or become more powerful to ‘’survive’’ the requirements of a task at hand, or training. So adaptation follows, among other things, a progressive number of repetitions, load and speed, etc…

Be careful; a fitness stimulus which is too strong can lead to the opposite effect, negative adaptation, or a regression, exhaustion and even over-training.

Also, don’t hesitate to periodically put your body into new training situations. In addition, give it enough time to create positive adaptation and you will see an improvement in your physical fitness level!

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Post-partum training

Pregnant women generally adopt healthy life habits for the health of their unborn baby.

To do this, they get the right information on the proper foods to eat and those to avoid, vitamin supplements to take, physical activities to practice or those not to do. But keeping up these healthy habits should not stop with the birth of their child, as their benefits are as highly appreciated after arrival of the baby. Here, therefore, are a few guidelines for new moms on how to practice the right physical activity.

Muscle training
Working out increases strength and muscle endurance to carry out daily activities with less effort. This is important for new mothers. Be careful, as pregnancy can lead to slight separation of the abdomen’s muscle fibre (abdominal). It is therefore better to wait for the separation to be less than two centimetres before starting to do sit-ups

Cardiovascular training
Cardiovascular training done regularly increases daily energy output; every mother will appreciate this. It is recommended to perform 15-minute workouts followed by a recovery period. Find an intensity that will make you be out-of-breath but that will still allow you to speak.

Flexibility training
Flexibility is an important component in getting in shape after pregnancy. However, be careful of not doing abrupt positional movements, as the effects of relaxine, "which engenders softening and relaxation of the uterus, pelvic ligaments and symphysis pubica"1, can continue up to three months following birth. It is also wise to avoid extreme stretching and rapid movements with large joint amplitude.

In conclusion, Marjorie Bouvette, kinesiologist and head trainer at the Le Mesnil Énergie Cardio pour Elle centre, states: "There are not many contraindications for physical activity with women in post partum states, but there are many things to know and learn to make this experience pleasant."

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What’s a MET?

You have probably noticed the word MET on the display chart during your cardiovascular workouts. The MET is a metabolic equivalent.

In other words, it’s an approximation of the amount of oxygen (O₂) consumed at rest. The average for humans is about 3.5 millilitres of oxygen at rest. Therefore, if you are doing a 5 MET activity, such as a brisk walk, your intensity is 5 times the metabolic level at rest.

The MET is also used to calculate the energy (or calories) spent during a given activity. Here is how to calculate it:

We know that a MET is equal to an oxygen consumption rate of 3.5 mlO₂/kg/min. Therefore, for a person weighing 80 kg who works at a rate of 10 METS on a treadmill for 30 minutes, multiply 10 METS X 3.5 millilitres of oxygen X the weight (80 kg) X the time duration (30 minutes). The answer gives the total consumption of oxygen, or: 84,000 mlO₂. Consumption of one litre of oxygen requires 5 calories, so multiply 84 litres (84,000 ml ÷ 1000) by 5 calories and you will obtain the number of calories spent for the exercise, or 420.

So now, if you want to know what your caloric expenditure is for a workout, just calculate it!

Happy training!

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Priorities and motivation when training

I don’t have time. It’s too expensive. It’s too far. I’m tired. These are but a few of the objections often raised when taking training in a fitness room, or when starting any new physical activity.

These few statements above show lack of motivation to change one or several life habits, and that physical fitness is not a priority. For some, the sedentary activities that they are used to (reading, surfing the Internet, watching TV, etc.) are more important than the benefits they could obtain by replacing these habits with a training session. If having an active lifestyle were to become a priority for these people, they would become more inclined to give some of their time to training that they had used for their sedentary activities.

Once you place some order into your priorities, the challenge is not so much to convince you that regular physical activities is important, but also to motivate you to training faithfully. Below are four steps to be followed to start well, and to maintain high motivation:

A little trick I use: before every training session, I ask myself “Do I really want to reach the objective I set for myself?” The reply is always yes!

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Heart disease

In Canada, heart disease is responsible for the greatest number of deaths than any other disease.

The best way of preventing heart disease is obviously to adopt healthy life habits; in other words, eat healthy, keep physically active daily and have a good night’s sleep. Here is some good advice:

1. Avoid tobacco
2. Regularly practice a physical activity
3. Eat properly, low in fats
4. Maintain a healthy weight
5. Limit your consumption of alcohol
6. Reduce your daily level of stress

As you can see, physical activity and a healthy diet are vital in reducing heart disease problems. Therefore, training sessions at Énergie Cardio are strongly recommended options.

Also, by visiting your doctor regularly, you will fight the odds even more. Furthermore, putting this good advice into practice will help you fend off heart disease, or be able to treat it quickly.

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Custom-designed training

When they make the decision to start training, when motivation is at its strongest, several people wish to see quick — and even immediate — results, and are even ready to try extra hard to get there.

But is it really the best way to proceed? 

In order to allow the body to adapt to the new effort imposed upon it, it is best to start slowly and to move forward gradually, i.e., to increase the training intensity, length and frequency per week, thus continually creating new ways to adapt.

Indoor physical fitness training must be based on the initial physical fitness, the restrictions to the physical activity and the required time limit to attain the objective(s). These different factors will dictate an individual’s training intensity and volume (duration and frequency). Training that is too long and intense will lead the individual towards a lesser performance, exhaustion, lack of motivation and finally, abandonment. Here is a rather extreme example so that you can grasp the concept:

An inactive person decides to train for a marathon. Will she run the very first week between 5 and 32 km per day, each and every day, as would an experienced marathoner, or would she begin with 3 to 4 hours of low-intensity training per week? The choice seems logical!

The secret of success lies mainly on an enhanced program and regular training. There is no point in running; all you have to do is to start on the right foot!

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The pleasure of working out

A few weeks ago, I asked myself what pleasure I get from working out. At first glance for the uninitiated, training in a physical conditioning facility seems rather hard and punishing.

To the contrary! There are, in my view, three main sources of pleasure linked to working out. These sources are all very different, but at the same time complementary.

During my indoor cycling courses, I concentrate so hard on the task to be accomplished, pedalling at various speeds, that I succeed in putting aside all my concerns, namely: work, family, money, etc…I empty myself of everything!

Inversely, running – mainly long distance – allows me to analyze various challenges at work and to solve various daily living situations. At the end of my workouts, I feel organized and Zen!

In addition, what I appreciate about my workouts, is the challenge of sur-passing myself. These victories become a source of tremendous self-worth. In fact, when I run faster or longer, or burn more calories by working out, or when I lift heavier weights during my muscle building workouts, I am really proud of myself!

The effect of endorphins after my intense and long workouts should be remembered. These give me a feeling of well-being and unbeatable relaxation.

So, let’s all work out!

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The calorie: a measuring tool

The calorie is a unit used to measure energy. In fact, according to Wikipedia, the calorie (symbol cal) is a unit of heat energy, defined (calorie at 15°C) as the amount of heat required to increase the temperature of one gram of water from 14.5°C to 15.5°C under normal barometric pressure (1 atm or 101,325 kPa).

The calorie is mainly used in nutrition to calculate the energy provided by different foods. Once consumed, this energy, in calories, is used to support the vital needs of the body, digest food, perform physical activity, or is stored as fat.

Conversely, the calorie is used to determine the energy spent during various physical activities. Once you know the amount of calories you have used up, you will be able to adjust in order to reduce, maintain or increase your food intake so as to reach your objective.

Kino Québec has estimated the energy expenditure for various physical activities. Here are a few that will burn about 500 calories:

• 2 hours 45 minutes of walking
• 2 hours 45 minutes of social dancing
• 1 hour 30 minutes of cycling at a speed of 15 km/h
• 1 hour 30 minutes of no-impact aerobics
• 45 minute of indoor physical training
• 45 minutes of ice hockey
• 30 minutes of running at more than 10 km/h
• 30 minutes of soccer

Now that you have a better idea of how calories are used up, enjoy the benefits of balancing your food intake and your energy expenditure.

Have fun training!

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A personal trainer is a must

Some people still hesitate to avail themselves of the services of a personal trainer when they enrol at Énergie Cardio.

Their hesitation stems mainly from a lack of information about the role of a personal trainer. A trainer’s three main functions are to motivate members to train, to push them a little bit more each time, and to help them reach their goals.

Furthermore, a personal trainer plays an important role in a member’s commitment to training because a member who uses the services of a personal trainer is less likely to cancel a training session.

Additionally, the study “Self-selected resistance training intensity in healthy women: The influence of a personal trainer”1 indicates that women who train with a personal trainer automatically choose to train with heavier weights. Indeed, women trained with heavier weights when they exercised using equipment which allowed them to select the desired weight. Conversely, women who did not train with a personal trainer chose to train with lighter weights. Research also indicates that the level of intensity during a training session was higher for women who were under the supervision of a personal trainer than for women who trained on their own.

A personal trainer takes into consideration the physical fitness, the goal and the date at which the member expects to reach his/her goal in order to develop his/her training program.

So if you want to reach your goals quickly and efficiently, a personal trainer is a must. Why not give it a try?

¹ Ratamess, N. A., Faigenbaum, A. D., Hoffman, J. R., and Kang, J. (2008). «Self-selected resistance training intensity in healthy women : The influence of a personal trainer. », the Journal of Strength and Conditioning Research, (22) 1, pp. 103-111

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Asthetic Cellulitis

Asthetic cellulitis results from hypertrophy of the adipose tissue (adipocytes) rather than from inflammation of the cell.

Cellulitis forms mainly around the pelvis (thighs, hips and abdomen). It should be noted that cellulitis affects about nine out of ten women.

Excess weight, lack of exercise, deficient nutrition, long periods in a static position, smoking and certain medication are some of the factors that can lead to formation of cellulitis. As you can see, these factors can be modified, which means that your lifestyle influences the formation of cellulitis. However, there is another, hardly modifiable factor to be taken account of: heredity.

Cardiovascular physical fitness activities, such as on treadmills, elliptical trainers, stair climbing machines and stationary bicycles, play a major role in preventing and alleviating cellulitis. Cardiovascular training promotes weight loss and maintaining a healthy weight, which leads to smaller adipocytes. In addition, this type of training facilitates blood circulation and promotes cell irrigation or a reduction in water retention, another possible cause of cellulitis.

Apart from fighting cellulitis, training will benefit your health in many ways!

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Osteoporosis

Osteoporosis is a degenerative bone disease that affects some 1 400 000 Canadians¹.

It is characterized by bone demineralization that causes the bone to lose density and thickness, thus making it more fragile. Furthermore, bone degeneration increases the risk of fracture (especially of the hip).

People at risk

• women who are 30 or more
• menopausal women
• women with amenorrhea (absence of menstruation)
• anorexic women

There are modifiable and non-modifiable risk factors. It is therefore important to eliminate risk behaviours in order to reduce the number of modifiable factors as much as possible. By doing so, you improve your chances. The two types of factors are as follows:

Modifiable factors

• Smoking
• Menopause without hormones or other preventive therapy
• Insufficient physical activity
• A diet poor in calcium and vitamin D
• Excessive consumption of tea, coffee or cola
• Excessive consumption of salt
• Excessive consumption of alcohol

Non-modifiable factors

• A family history of osteoporosis
• Female gender
• Caucasian or Asian heritage
• Irregular menstruation
• Removal of ovaries or early menopause (before the age of 45)

The benefits of physical exercise
Physical activity, through light impact, promotes the development of bone mass. However, it is important to start slowly and progress regularly. The following are two recommended types of exercise:

1. Gravity-fighting exercises such as walking, running, aerobic classes or other.
2. Resistance exercises: working out with muscular strengthening equipment, free weights, elastics, etc.

¹http://www.osteoporosis.ca

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What is basal metabolism?

Basal metabolism corresponds to the minimum expenditure of energy needed to maintain the body’s vital functions.

 It represents approximately 60% to 75%¹ of the daily energy expenditure. The variables of basal metabolism are:

• Lean body mass (muscles): For each pound of muscle gained, the daily caloric expenditure increases of about 15 kcal.
• Body area: The larger the body area, the greater the loss of heat, which increases basal metabolism.
• Age: Basal metabolism decreases with age, at a rate of approximately 5% per decade, beginning at age 25. 
• Stress: Nervous system activity also raises the basal metabolism.
• Hormones: Adrenaline (the “fight or flight” hormone) and thyroxine (hormone produced by the thyroid gland) increase basal metabolism.

If you want to exercise better control over your body weight, calculating your basal metabolic rate could really help you. In fact, knowing how much energy your body expends at rest makes it easier for you to adjust the amount of calories you consume and the physical activity you do in order to reach the targeted results.

The market offers several methods designed to evaluate basal metabolism. All you have to do is use one that suits your needs.

¹ McCardle, Katch and Katch, Exercise physiology, 2007

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Antagonistic superset training, an effective method

Fitness centres use a variety of training methods designed to help each client attain his/her objectives. It is therefore very important to adopt the appropriate method.

Let’s take a closer look at the antagonistic superset workout. First, the term “superset” is used to describe two exercises that are performed back-to-back with no recovery time in between. Second, antagonistic refers to muscles that produce opposite actions. For example: the bicep causes the elbow to bend or flex, while the triceps causes a reverse action, i.e. an elbow extension; and so they are called antagonistic. Finally, the idea is to plan two to four pairs of antagonistic exercises (four to eight exercises altogether) and you will obtain an antagonistic superset muscle-building program.

This training method is used to save time during a muscular workout and to increase the overall intensity of the workout. Your heart rate will also be higher throughout the workout. It should be noted that the caloric expenditure will also be slightly higher than that of a set/recovery type of workout.

Attention: superset training is an advanced training method requiring a few months of training experience in a physical conditioning room prior to actual use. Consult a trainer who can prepare an antagonistic superset training program for you.

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Type 2 diabetes

Type 1 diabetes and type 2 diabetes affect more than 550,000 Quebecers¹. Health professionals have labelled diabetes as the disease of the 21st century. Ninety per cent of diabetes cases are type 2. 

Type 2 diabetes is characterized by a raised blood-sugar rate (glycemia) due to an insulin deficiency or the body’s poor use of its insulin supply. Uncontrolled, this condition leads to severe complications.

Diabetes treatment involves three key elements: diet, physical activity and medication.

First, let’s talk about exercise. Exercise is important for everyone, regardless of age or physical condition. The trick is to find an activity you like and to consult a kinesiology trainer. Training at a fitness centre becomes an appealing possibility.

Benefits to persons with diabetes who regularly engage in physical activity include a lowered risk of heart disease, lower blood pressure and weight control.

A word of advice: take it gradually, one step at a time! Start with 5 minutes of activity, which will become – quicker than you could imagine – 30 or even 60 minutes a day.

A few suggestions:

• Take a glycemic reading before and after exercising
• If you are planning physical activity lasting 30 minutes or more, have a snack containing carbohydrates, such as a fruit or juice
• Wear good shoes and regularly check the condition of your feet
• Before starting to exercise, also consult a physician and a nutritionist, who will explain the adjustments you need to make in terms of your medication and diet

By modifying their diet and starting a physical activity program, some persons with type 2 diabetes will not require medication.

¹Diabetes Québec: www.diabete.qc.ca

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Pre-cycling workout

The cycling season is rapidly approaching, and for some, it has already started. This activity is an excellent way to improve your physical fitness, spend time with your family and discover new sights. To ease into the season without being too short of breath, here are a few guidelines for getting into shape:

• Start training in a fitness room a few weeks prior to your first bike outings;
• Favour training on a stationary bike;
• Start with a 5-minute warm-up at moderate intensity;
• Work in intervals: one minute at high intensity followed by two minutes of recovery at low intensity;
• Repeat these intervals ten times or so;
• Conclude your cardiovascular workout with a 5-minute cool-down at low intensity;
• Complete with exercises designed to stretch the lower limbs, including the quads (thigh), hamstrings (posterior thigh), calves and glutes;
• If you have time, add a few muscle-toning exercises, such as lunges, horizontal presses, sit-ups and lumbar extensions.

Another possibility would be to sign up for an indoor cycling course lien vers la page Vélo intérieur, offered in a number of Énergie Cardio centres.

To obtain a customized training program, consult one of our certified personal trainers.

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A SMART goal

Setting a goal is the first step in making a project a reality. It is also a key element in maximizing your training in a physical fitness center.

To reach this goal effectively, you must follow certain rules. Here is a recognized method that is easy to apply: the SMART formula.

This acronym represents the components of each of your goals. By using this formula, you increase your chance for success. Here is the acronym’s significance and an example of the components that make up a goal:

Setting a training goal is a crucial step towards success. If you feel you are unable to set a SMART goal for yourself, consult a kinesiologist or a certified trainer.

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The heart: a muscle that needs exercise

February is heart month. During this month, a number of initiatives are used to raise public awareness regarding the prevention of heart disease.

Daily cardio exercise is an effective way to prevent the diseases that threaten this precious muscle. All you need to do is remain active!

By exercising on machines like the treadmill, stationary cycle and elliptical trainer, you will improve your cardiovascular capacity. For this purpose, you need to maintain at least a slight shortness of breath for twenty minutes or so. You will notice some improvement after a few weeks of training: reduced resting heart rate and increased level of energy during the activities of daily life. You will feel less shortness of breath during physical exertion!   

However, good intentions are not enough. Consistency is key to succeeding and maintaining sound cardiovascular health! Train regularly, 2 to 4 times a week, according to your capacity, and maintain that rhythm year round.

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Machines or weights?

People have been asking that question for many years: Machines or weights, which one will be more beneficial to my training?

The answer: Each has pro’s and con’s. You should therefore choose what’s right for you based on your training goal, your physical fitness, your adaptability, and your degree of motivation. Here are a few guidelines to help you choose the right exercises:

Machines
Advantages

• Offer stable and safe positions;
• Easier to use for beginners;
• Make it possible to perform each exercise correctly;
• Perfectly target a muscle or muscle group.

Disadvantages
Exercises can rarely be transferred to daily activities;

• Do not solicit stabilizing muscles;
• Leave no room for the imagination;
• Do not take into account all the different shapes and sizes of individuals.

Weights
Advantages

• Solicit stabilizing muscles;
• Exercises can be transferred to daily activities (i.e. : lunge with weights);
• Develop sports performance;
• Allow to be more creative since there exist many exercises for each muscle group. 

Disadvantages

• Complex exercises require knowledge of the right techniques; 
• Increased possibility of inexperienced clients sustaining injuries;
• Longer learning curve with respect to performing movements.

As you can see, it’s important to choose your exercises wisely. The choices you make will enable you to reach your goal effectively. If you have any questions, talk to one of our certified instructors.

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Training and back pain

It’s a well known fact that many people suffer from back problems, which may result in pain, discomfort, and even physical disability to some extent.

These aches and pains may be due to a variety of possible sources: vertebrae, intervertebral discs, ligaments, nervous system and muscles. It is therefore important to consult a health professional to obtain a precise diagnosis. A back injury will not diminish over time; rehabilitation is necessary and highly recommended. 

Disk herniation is a back injury that occurs in many people. It is caused by a more or less severe rupture of the intervertebral disk, due to displacement of the disk’s inner core. In some cases, this may compress the spinal nerve, causing momentary or long-term physical disabilities. 

To heal this type of injury, gradual rehabilitation is necessary through strengthening and muscle-stretching exercises. First, the physiotherapist will begin the rehabilitation process (the acute phase). Next, a kinesiologist will take over, in order to introduce some day-to-day exercises. After a while, the injured person will be able to painlessly perform movements associated with day-to-day tasks.

Prevention remains the best way to avoid back pain. Remain active and work on muscle strength, endurance and balance. To achieve this goal, you can undertake a training program in a physical fitness room, and thus significantly reduce the risk of developing back pain.

Have a good workout!

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Building muscle mass while losing weight

A lot of women hesitate to exercise with free weights when they undertake a weight loss program, for fear that such training will result in muscle hypertrophy and make them look like a bodybuilder.  

Actually, the goal is not to develop muscle, but rather to lose fat! The key to a sound weight loss approach remains cardiovascular exercise. However, training with free weights is an essential part of this approach as long as it does not exceed 40% of the training time. Why? Simply because this type of training promotes the retention of muscle mass, thus preventing the yoyo effect, i.e. rapid loss of weight followed by a regain of usually more weight.

When you undertake a diet that doesn’t include training, at least 25% of the total weight loss comes at the expense of muscle mass. This loss of muscle mass then reduces your basal metabolism at a rate of 33 calories per kg of muscle. Since basal metabolism accounts for over 60% of daily energy expenditure, it is very important to maintain this high metabolism by preserving muscle mass.

Here is an example: you’ve adopted a diet and lost 10 kg; approximately 2.5 kg of this weight loss draw on muscle. This muscle loss reduces your energy expenditure by approximately 83 kilocalories a day. This may not seem like a lot, but after one year, the accumulation of unspent kilocalories represents a shortfall of approximately 4 kg. As a result, if you maintain the same calorie intake throughout the year, you will gain 4 kg.

Muscle training will keep your basal metabolism from slowing down. It is therefore important for you to include or maintain muscle-building exercises in your training program, as part of your weight loss approach. You can stop worrying; you won’t turn into a body-builder.

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Running

Running is an excellent way to improve your physical condition and burn calories. This activity can be practiced outdoors or indoors on a treadmill. You can also run with a workout partner, which makes this activity more sociable and for some also more motivating.  

An evaluation of the physical condition is strongly recommended before starting a fitness program that involves running. This evaluation will tell your trainer how intense the workout should be. This way, your fitness program can be created according to your capacity.

Careful, running is not for sedentary people. Sedentary people should start walking, progressing to a faster walk with an incline. Then, after several weeks, short 1-minute running intervals can be included in each workout session.

To help you be successful, wearing special running shoes is strongly recommended to adequately absorb impacts and optimize propulsion. Furthermore, a heart rate monitor (device with a transmitter that captures the heart’s electrical signals with help of a chest-strap and a receiver that records these signals in real time with a watch), such as the Polar watches, are an excellent way to monitor the intensity of your run.

Happy Running!

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Weightlifting-derived exercises

The concept of working out in a fitness facility started many years ago. Over the years, many workout styles and trends emerged; some disappeared, while others have survived. Exercises that came from weightlifting have always been offered at fitness centres.  

Weightlifting type exercises like squats, bench presses, deadlifts and seated rowing are very effective. These exercises engage mainly the large muscles, such as quadriceps (thighs), buttocks, pectorals and back muscles. Here are three advantages of these exercises:

• Improved muscle strength and endurance;
• Increased balance;
• Better joint stability.

Weightlifting-derived exercises are easy to incorporate into our daily lives. They will make the physical part of your daily life easier.

There are many advantages to integrating weightlifting-derived exercises into your fitness program. However, as with any workout program, you must consider your physical condition and follow your trainer's advice when you do these exercises.

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The advantages of improving one’s cardio-respiratory condition

For some years, I have seen clients sign up at Énergie Cardio centres and improve their physical condition. This improvement, achieved thanks to effort and perseverance, has positive repercussions on their daily lives. 

Knowing that human beings need oxygen to move and live, researchers have decided to quantify oxygen consumption. They have chosen the following term: VO₂. It represents the volume of oxygen used (O₂), in millilitres (ml) during a given period (min) in relation to a person’s weight (kg). For example: If you are sitting at your office desk, your VO₂ will be approximately 4 ml O₂ per kilogram per minute. It should be noted that oxygen consumption varies from one person to another during the same activity. Also, the greater the effort, the higher your oxygen consumption will be. We call maximum oxygen consumption volume: VO_2max..

Let’s compare two people doing the same activity, in this example, climbing one flight of stairs. The first person (80 kg) has been working out regularly for several years; he/she has a VO_2max of 50 mlO₂/kg/minutes. The second person (80 kg), is rather sedentary and has a VO_2max. of 25 mlO₂/kg/minutes, half that of the first person. 

On average, climbing a flight of stairs requires an oxygen consumption of 14 mlO₂/min/kg. Thus, person 1 will require an effort of 28% of his/her maximum capacity, while person 2 will require an effort of 56% of his/her maximum capacity. Who do you think will be more out of breath on reaching the next floor?

Therefore, getting out of breath regularly during your workout will make your daily life physical activities easier.

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The Bosu

Many workout tools are used at fitness centres to help you develop your physical capacity and to achieve your goals.

The Bosu, a half-sphere on a plastic platform, appeared in fitness centres some years ago. The purpose of the ball is to get the user off-balance. But why would one want to be thrown off-balance voluntarily?

Exercising while slightly off-balance encourages muscle development and coordination, i.e. the muscles learn to work together. To name a few, this coordination contributes to:

• increased joint stability;
• improved balance;
• improved sports performance;
• reduced risk of falling.

All your physical activities will be easier to perform and you will be able to accomplish your daily tasks with ease.

Here are some exercises you can do on a Bosu:

• A semi-squat
• A lunge with the front foot on the Bosu
• Balancing on one leg

To find more exercises you can do on a Bosu, consult a certified personal trainer at Énergie Cardio.

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Daily physical activity

We all know that regular physical activity or working out in a gym is essential for maintaining good health and staying fit.

However, we often forget the benefits that unplanned daily physical activity can bring. What is unplanned daily physical activity? Every day we must make a choice between not moving and moving; we can choose to take the elevator or the escalator instead of using the stairs; to drive instead of walking, to ride our bike or to put on our inline skates; to enter through the automatic door rather than using the conventional door; to talk on the phone sitting rather than standing, etc.

When presented to you, these choices seem unimportant, particularly if you do not realize the reward that comes from making the effort. By doing all of the right activities, you expend more energy every day and you reduce your risk of suffering cardiovascular and muscular problems. As an added benefit, you help to attain or maintain a healthy body weight.

Choosing to be active every day, means making many small efforts that are simple and not very demanding, which over time will contribute to achieving your goal of an active and healthy life. So start moving!

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Working out with a Stability Ball

For some years now, working out with a stability ball has been very popular at Énergie Cardio centres. There are several reasons to explain this phenomenon:

the pleasure of using it, the large variety of possible exercises and the advantages of working out with a ball, such as:

• The improvement of balance and the proprioceptive ability (i.e. the human brain's ability to know the position of the body parts and their movements in space without having to check it visually).
• Strengthening of the muscles that stabilize the spinal column.
• Strengthening of the muscles that stabilize the joints used in the exercise.
• Posture improvement.
• Increased muscular strength or endurance.

All these advantages will have a positive effect on your health and your quality of life.

The popularity of the stability ball also stems from the ease with which users can change the level of difficulty of the exercises. You can easily change:

• Your support base, i.e. increase or reduce the space between the support points on the ground;
• The resistance arm, i.e. moving the weight (dumbbell) away or towards your body;
• Your visual reference: i.e. doing the exercises with your eyes open or closed.

If you want to discover how to work out with a stability ball, make an appointment with a certified trainer or sign up for the Multi-Ball course offered at participating Énergie Cardio centres.

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Supersets training, an effective method

Fitness centres use a variety of training methods, the choice of which is based on your physical condition, limitations and objectives.

I recommend the superset training method, which effectively overloads one or several muscles. It is also used, in some cases, to reduce training time. This training method involves combining two muscle exercises with no recovery time in between. The following are two supersets commonly used in fitness centres:

• The agonist superset, i.e. two exercises in a row, using the same muscle groups. This method causes localized muscle fatigue, which builds strength and endurance.
  • Example of an agonist superset: a lunge immediately followed by a leg extension on the quad seat.
• The antagonist superset, two exercises in a row, using opposing muscle groups. This method benefits time management. If you want quick and intensive muscle training, this method is for you.
  • Example of an antagonist superset: a dumbbell press immediately followed by a seated row.

You can ask your trainer to recommend a full superset training program. You’ll see the benefits this method has to offer.

Have a good workout !

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Getting in shape for golf

Although snow and cold are still with us, many enthusiasts await the arrival of the 2007 golf season impatiently. What better way to pass the time before the golf courses open than conditioning your body by working out in a fitness facility?

Working out has many physical benefits for golfers that help improve their performance. A good golfer needs the following physical abilities:

• Muscular power – to hit the ball a long way;
• Balance – to maintain a stable position during the swing;
• Cardiovascular endurance – to maintain a high energy level during an entire round;
• Flexibility - for optimum range of movement.

Many fitness programs can be adapted to the specific needs of golfers, whether they are beginners or experts. All you have to do is find a certified trainer. The trainer will adjust the duration and frequency of the different exercises to the physical condition, motivation and fitness level of the golfer.

So, get ready now for the golf season at an Énergie Cardio fitness centre. Work out regularly and you will be surprised with the improvements you will see on the golf course.

Happy workout and happy golfing!

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The influence of recovery time on achieving your workout goals

This is the fourth and last column of a series of four that shows the importance of workout variables, i.e. repetitions, sets, speed of execution and recovery time between exercises and sets of exercises.

Have you ever noticed the following workout phenomenon? When you give yourself more time to recover between sets of exercises, the second set is easier to do. And conversely, the less time you give yourself, the harder it is to do the second exercise.

The explanation is simple: the less time you give yourself to recover, the lower your energy reserves will be. Thus, the objective of recovery time between sets of exercises is to replenish the energy reserves in the muscles, i.e. the ATP reserves. ATP (adenosine triphosphate) is a molecule responsible for muscle contraction. Without ATP there is no muscle contraction. That’s why, if you change the length of recovery time, you also change your ATP reserves. The following are the general rules for recovery time:

• If you want to hypertrophy your muscles, that is, increase your muscle mass and volume; take one to three minutes to recover.
• If your goal is improving your strength-endurance, that is, develop resistance to muscular fatigue or optimize your calorie expenditure, rest less than one minute.

Please note that recovery time is just one of the workout variables. Therefore, it is important to adjust the other variables too, that is, the sets of exercises, the repetitions and the speed of execution to achieve the ideal combination that will allow you to successfully reach your goal.

Word of advice: work out with a watch and check your recovery times regularly.

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The influence of speed of execution on muscle development

Have you ever changed the speed of execution of your muscle-building exercises? Maybe you have done it without even thinking. What is the impact of speed of execution?

The speed at which you do your movements greatly influences the manner in which you develop your muscles. In this column, we will define and explain three speeds of execution, i.e. fast, slow and very slow. Remember that the execution of a movement consists of three phases:

• Concentric, i.e., when the muscle moves the load;
• Isometric, i.e., when the muscle holds the load at a precise angle;
• Eccentric, i.e., when the muscle maintains the load.

The duration of the movement is divided and expressed as follows: 3-0-3, i.e., 3 seconds for the concentric phase, no time (0) for the isometric phase and 3 seconds for the eccentric phase. This having been said, below are three speeds of execution of equal length for the concentric and eccentric phases.

The speed of execution 1-0-1 illustrates a fast movement. With this speed of execution you improve the speed of your movements and your reaction time. Thus, you will be faster.

The speed of execution 3-0-3 represents a slow and controlled movement. This speed of execution is a compromise that will result in improved strength and speed. This speed of execution is the most widely used at fitness centres.

The speed of execution 6-0-6 represents a very slow movement. It will allow you to improve your muscle strength. You will be stronger, but your speed will diminish.

Many combinations of these movements are possible and each one of them will develop your body in a different way. In addition, there is a relation between speed of execution and the number of repetitions. Ask your certified trainer to create a training program tailored to your needs.

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The role of sets

This column is the second in a series of four that will show the importance of workout variables, i.e. repetitions, sets, speed of execution and the recovery time between exercises and sets of exercises.

When it comes to reviewing your workout program, you probably noticed that your trainer changes the number of sets for each exercise. The number of exercise sets you do is in direct relation to the workout level.

So, how many sets do you have to do to reach your goals? Here is a formula:

When you start a workout program in a gym for the first time, do one set of exercises for every muscle group. Keep that workout level until you feel that you have reached a plateau or you think that you could do more. Then, do one more set of each exercise and continue until you reach 3 sets. Remember, when you make these changes, your workout time will also increase.

It is important to understand that the higher the workout level, the longer the recovery time must be. If recovery time between your workouts is too short (less than 24 hours), you risk exhausting yourself and losing motivation.

Happy workout!

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The influence of repetitions on the development of muscle

This column is the first of a series of four that will show the importance of workout variables, i.e. repetitions, sets, speed of execution and the recovery time between exercises and sets of exercises.

Repetitions When you met your trainer, did you notice that he/she changed the number of repetitions not only to suit your physical condition, but primarily in keeping with your fitness goals? Well yes, your trainer adjusts the number of repetitions to help you achieve your goals.

The following brief definition will help you understand the role of repetitions:

A repetition entails two phases of a movement, contracting (concentric phase) and relaxing (eccentric phase) the engaged muscle(s). That means, every time you lift and hold a load, it counts as a repetition.

The repetitions of movements during a certain exercise greatly influence the type of muscle that is developed. Fitness experts have agreed that the relationship between repetitions and muscle development is as follows:

• One (1) to six (6) repetitions = develops muscle strength;
• Seven (7) to (8) repetitions = best balance between development of muscle strength and muscular hypertrophy;
• Nine (9) to twelve (12) repetitions = development of muscular hypertrophy;
• Thirteen (13) to twenty (20) repetitions = development of muscular endurance.

It should be noted, that each repetition must last six (6) seconds, i.e. three (3) seconds contracting and three (3) seconds relaxing. The distinctions between contraction times will be discussed in future columns.

The choice of repetitions is essential to achieve your goals. Therefore, it is important to consult your certified trainer to determine your needs wisely.

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Pregnant Women

Many women take up or continue with a physical activity when they get pregnant. Specialists agree that physical activity during pregnancy offer many benefits for the mother and the unborn child.

However, the current physical condition of the woman and the pregnancy trimester must be taken into account before starting an exercise program.

Exercises that properly carry the body weight and are safe (minimal risk of falling) are recommended for all pregnant women. It is preferable that all pregnant women reduce to a minimum exercises associated with impacts and the risk of a fall. The following is a short list of recommended physical activities:

• Pelvic floor strengthening exercises (Kegel);
• Elliptic machines;
• Walking (outdoors or on treadmill);
• Bicycling (outdoors or indoors);
• Energy Yoga;
• Swimming.

Starting a new activity is not recommended, since it increases the risk of falls and injuries. However, women who already excel at a specific activity can continue with this activity at reduced intensity.

It is important to remember that no exercise program or physical activity should be started without a doctor’s authorization.

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Assessing your physical condition

Assessment of physical condition used to be reserved for medical patients or professional athletes. Today, kinesiologists (university trained professionals, who through personalized and safe intervention in peoples’ physical activity contribute to the maintenance or improvement of their health) and personal trainers regularly assess the physical condition of many people. An assessment allows them to determine your physical ability from many different perspectives, such as:

• Cardiovascular,
• Muscular,
• Flexibility,
• Body composition.

The assessment of the physical condition is carried out at the start of the training period and then repeated periodically. These assessments allow the kinesiologist or personal trainer to determine and analyse your performance by means of different tests. Once the performance results have been analysed, they will help to: 

• Determine your initial physical condition;
• Create your training program based on your strengths and the areas that need improvement;
• Establish realistic, attainable and motivating goals;
• Identify your cardiovascular, muscular, flexibility and body composition improvements.   

Check it out: the Fit Test is now available at participating Énergie Cardio centres.  

Happy training!

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Get moving!

Often, when people start a fitness program, they want quick results so they tend to undertake training sessions that are too long and/or intense for their actual physical fitness levels. Did you know that, for sedentary or inactive people, simply engaging in low-intensity daily activities (walking, housework, etc.) carries many health benefits?

The same principle applies at Énergie Cardio. During your first training sessions, your only goal should be to move. Begin with exercises that strengthen your muscles, get your cardiovascular system pumping, and promote flexibility. With just 30 minutes of training, three times a week, you will soon see the physical benefits. After a few weeks of training at this initial level, you can raise your workout's intensity and duration, as well as challenge yourself by modifying some exercises to improve your fitness level and reach your goals.

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Toning, firming or hypertrophying

Many people who train in fitness centres want to develop their muscles. However, this practice referred to as hypertrophying does not necessarily make you look like a bodybuilder. It also involves muscle firming and toning.

The distinction between these three training terms is as follows:

• Toning and firming produce a slight increase in muscle mass (light muscular hypertrophy).
• Hypertrophying implies significant muscle mass development (heavy muscular hypertrophy).

Muscular hypertrophy, whether light or heavy, undisputedly improves physical appearance. This type of training produces many other benefits. You can also use hypertrophic training to:

• prepare for a sports-related performance,
• prevent the loss of muscle mass due to aging,
• prepare for a training program designed to improve maximum strength,
• etc.

As you can see, there are various levels of muscular hypertrophy, as well as goals. So, for a training program specifically designed for you, consult one of our certified trainers.

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Training Regularly

Having been inside a lot of gyms over the years, I’ve noticed there are two main factors crucial to achieving fitness goals: being regular and having fun while working out.

To help you stick to your training program, set realistic goals for the frequency and duration of your workouts, according to your schedule. Take a good look at your week. If you can regularly work in two 30-minute workouts per week, that’s a big step towards improving your fitness level and having a healthy and active life. But, realistically, two sessions is the bare minimum. Once your basic routine has become a habit and you feel the need for more training, it’s time to increase the frequency and/or the duration of your training sessions.

Several other factors are extremely important to your success:

• A training program that’s motivating
• A training program that’s designed according to your goals
• A training program that’s adapted to your fitness level
• Strength and cardio training that’s sufficiently intense
• An eating plan that’s designed according to your needs, tastes and preferences.

Here’s a tip: See a personal trainer three times a week for an eight-week period, or see a certified trainer every 45 days. They know how to adjust your program according to your degree of improvement and how to vary the prescribed exercises to avoid boring monotony. Those are the two best strategies for developing constancy, maintaining motivation and intensifying your pleasure in training.

Don’t forget, you’ll enjoy training more as you progress. Just persevere and you will reach your objectives and discover the fun in getting fit.

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Functional Training

Over the past several years, functional training has become a very popular way to train in fitness centres. This method has been proven effective both among athletes and people in physical rehabilitation.

Today, regular members of fitness centres, among others, are taking inspiration from the functional training model as they aim to get healthy, get fit and improve their quality of life.

• The exercises mimic a movement from daily life
• The exercises involve several muscle groups
• The exercises are a challenge to balance.

Here’s an example: The Step Up.

This exercise is like climbing stairs, so it meets the first criteria: it mimics a movement from daily life. As it solicits the quadriceps and the various gluteus muscles, the Step Up meets the second criteria: it involves several muscle groups. In addition, the performance of this exercise requires good balance management, meeting the third criteria: it is a challenge to balance.

A wide variety of functional exercises are available to you, such as the bench press, the bent-over row and the seated military press, etc. Ask your certified trainer to design a functional training program that meets your needs and expectations.

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Effective training for abdominal muscles

Training the abdominal muscles has several health benefits, including less backache and lowered risk of cardiovascular disease. And, as everyone knows, well-developed abs look great on both women and men.

The abdominal muscle group is made up of several muscles: the long and flat abdominal muscles (rectus abdominus), the internal and external oblique muscles and the transversus abdominus. They work together or independently to produce different actions in the abdomen (flexion, rotation and stabilization). Therefore, to reinforce and tone the abdominals, at least a minimum number of abdominal exercises are suggested. Here are my favourites:

Sit-ups on a ball: This exercise works mainly on the rectus abdominus.

Sit-ups on a ball with abdominal rotation (oblique crunch): This exercise is good for developing the internal and external abdominal oblique muscles.

Abdominal board: Works on both the rectus abdominus and the internal and external oblique muscles. In addition, this exercise also calls on the transversus abdominus when you pull the navel towards the spine.

I strongly recommend you make an appointment with a certified personal trainer to determine the number of sets and repetitions most appropriate for you. What’s more, a trainer can show you the right technique for each exercise.

Enjoy your workout!

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Working out and flexibility

Do you include time for flexibility training during your workouts? When do you do these flexibility exercises? What are your objectives?

To motivate you to add, maintain or increase time for flexibility training, please take note of the following information.

Flexibility exercises will bring you the following benefits:

An increase in the range of movement in joints.
This will help you optimize movements when playing sports. What’s more, all the movements you make in everyday life will also be facilitated.

Better balanced muscles.
Creating muscles that are more effective during different movements will improve your performance in the gym and during all other activities.

Better posture.
In the long term, better posture could decrease chronic injuries due to less than ideal situations, such as being sedentary or overweight. Plus, good posture greatly improves physical appearance.

Do the exercises your certified trainer recommends for you (about five to eight exercises). Ideally, do these exercises at the end of each training session, when you are not stiff, and you will obtain several benefits for your health.

Good flexibility is important to good physical condition – don’t neglect it! Enjoy your workout!

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Cardio interval training

There are several methods of cardiovascular training available for your sessions in the physical conditioning room. These methods develop different components in the cardio-respiratory system, such as the capacity of the heart to push blood and oxygen through the arteries, and the capacity of the muscles to utilize the oxygen and different sources of energy (carbohydrates and fats) necessary for muscle contractions. In addition, these methods will help you lower your health risk factors. Here are the most popular methods:

• Continuous training
• Cross training
• Circuit training
• Interval training

Let’s take a look at this last method – interval training. In most cases, it is the most profitable for your training, whether your objective is to lose weight, improve your heart and lung capacity or get in shape. Here’s how:

• Determine the duration of your work interval (between 30 seconds and 7 minutes).
• Determine the intensity of your work interval (% of your target heart rate, % of your VO2 max. or your perception of effort) according to your fitness level. Note that you should be relatively out of breath during each work period.
• Determine the duration of your recovery interval. Your choices are to make them equal, or to double or triple the duration of your work interval.
• Determine the intensity of your recovery interval, which should be relatively low (e.g., 40% of VO2 max.).
• Repeat intervals 3 to 10 times.

Here is a detailed personal example:

• Duration of work interval: 2 minutes
• Intensity of work interval: 85% of VO2 max.
• Duration of recovery interval: 6 minutes
• Intensity of recovery interval: 40% of VO2 max.
• Number of repetitions: 4 repetitions
• Duration of session: 32 minutes

This method is extremely motivating and easily applicable in all Énergie Cardio fitness centres. However, you can consult our certified trainers at any time in order to personalize, adapt and/or validate the intensity of your training.

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Working out and losing weight

After the holidays, many of you start or restart working out in the gym. As you could guess, one of the main objectives at this time of year is to lose weight.

Weight loss occurs when more calories are burned (as when you work out) and fewer calories are eaten (your diet). In other words, you have to move more and eat healthy. What you eat is the concern of the nutritionists in the Énergie Cardio centres, and how you move is the job of our certified trainers.

Here are some practical tips for your fitness program.

Incorporate an aerobic workout: As cardio (aerobic) training is the basis for weight loss, it’s important to allocate the major portion of your workout to this form of exercise. Strive for intense cardio training for 20 minutes or more.

Exercise the basic muscles: Functional exercises are similar to regular daily movements and tend to burn calories. Here are five exercises to integrate into your program: Lunges, hip extensions on an exercise ball, rowing-type exercises, the dumbbell fly and the standing dumbbell military press (see “Prep training for summer activities”).:

Reduce recovery time between sets and repetitions: A simple way to encourage calorie burning during strength training is to reduce or completely eliminate recovery time. In this way the intensity of your strength training is increased, and you use more calories. Here’s how: Do the exercises above one after the other without taking a break. Repeat the set of exercises two or three times without stopping, according to your fitness level.

Motivation is at its peak this time of year, so take this opportunity to learn good new exercise habits.

Enjoy your workout!

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Recovering after a workout

You may have been working out at an Énergie Cardio fitness centre for some time now. To reach your objectives, you are putting lots of effort into your strength and cardio training, and your flexibility. But many people neglect giving themselves time to recover after a workout. The main objectives of the recovery period are:

• To re-establish internal homeostasis – the balance of temperature, hormones, etc.
• To refill your energy reserves (carbohydrates, protein, fat).
• To rebuild cell and enzyme functioning.Do 4 to 8 flexibility exercises targeting the main muscle groups.

Here are some strategies to maximize the benefits of your recovery time:

• A healthy diet that follows Canada’s Food Guide will provide you with the energy necessary to push through your workouts.
• A daily water intake quota of 3.7 litres for men and 2.7 litres for women to replace the water lost through perspiration (sweating).
• Between 8 and 9.5 hours of sleep encourages physiological development and repairs and supports the functioning of the nervous system.
• Relaxation periods let you clear your head and momentarily focus on other things than your training objectives.

Put these tips into practice and you soon see improvement during your workouts. Remember: Exercise intelligently, exercise intensely and recover adequately.

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Preparing for winter sports

Winter is on the way, and many of you will get out and go skating, play hockey, go cross-country skiing, alpine skiing and more. Adequate physical preparation is necessary to avoid annoying problems.

A fit heart and well-exercised muscles reduce the risk of injury during your outing, and the aches and pains that may follow, so you can enjoy your activity even more.

An overall preparation in the fitness room, two or three times per week, is generally recommended for weekend warriors. Here are some basic recommendations:

• Do an overall warm-up for 5 to 10 minutes
• Do 6 to 10 strength exercises for the whole body
• Do 20 to 40 minutes of cardio training
• Do 4 to 8 flexibility exercises targeting the main muscle groups.

To get in shape and perform well in a specific sport this winter, talk to your trainer about adjusting your training variables (choice of exercises, series, repetitions, pace and recovery time).

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I am too old!

Do you think you are too old to exercise or work out? Well, in reality, there is no age limit when it comes to discovering the joys of working out, exercising, playing, being active and especially, improving your skills. Did you know that an active 60-year-old can be in better shape than an inactive 20-year-old!

First, choose an activity that you like. It can be anything, including bowling, line dancing, cross-country skiing, snowshoeing, swimming, walking, playing golf, etc. If you enjoy what you are doing, you will keep it up.

Then make sure that the activity is safe and adapted to your level of fitness. If it is a new activity for you, begin with group or private lessons. A few lessons to begin with can help you avoid injury. So go for it! You'll enjoy a long list of benefits: you'll sleep better, feel stronger, have more vitality and energy to play with your grandchildren, and you'll have lots of fun, too.

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Training for women

For several years now, women have been joining Énergie Cardio centers in droves. We have observed the following trend: women generally prefer cardiovascular training over strength training.

Cardiovascular training is accompanied by numerous health benefits, and also promotes calorie-burning and improved cardiovascular conditioning. Women are on the right track! However, women also are wary of muscular conditioning machines and free weights-they don't want to end up looking like Arnold Swart……ger! Think again, ladies-such muscle development requires many years of intensive training. Did you know that strength training beneficial for women? It promotes maintaining or developing the muscles helpful for the following:

• Improving your functional capacity; that is, your ability to respond to daily physical requirements, such as climbing stairs, carrying a child, pushing a lawnmower, etc.)
• Raising or maintaining your basal metabolism
• Boosting your self-esteem
• Transforming your physical appearance
• Reducing your osteoporosis risk

Women now have several good reasons to use strength machines or free weights. For more information, please consult one of our certified trainers.

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Physical activity in the heat

Over the past few days, the temperature has risen sharply, which heightens heat-related risks during exercise.

Heat triggers two primary reactions in the human body: transpiring (sweating) and a redistribution of blood in the body. These two reactions play a major role in maintaining or lowering body temperature.

When the temperature reaches a certain level, it can have a negative effect on your athletic performance. This may be annoying but has no serious consequences. However, there are physical problems related to heat such as cramps, exhaustion and heatstroke. Heatstroke can lead to a coma and in extreme cases, can also be fatal.

Follow these tips to avoid the inconveniences caused by heat waves: avoid intense physical activity outside during periods of extreme temperatures, drink large quantities of water and, of course, wear clothing made of light, breathable fabrics.

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Don’t lose what you’ve gained!

For the last few months, you have been working out religiously two to four times a week and have reached the goals you set for yourself when you first became a member. But now you’re faced with a real obstacle: Summer! When the warm weather arrives, people start taking their activities outdoors—which is great! To maintain the progress you’ve made all winter in the gym, you can reduce the frequency of your workout sessions. For example, if you normally work out three times a week, you can cut back to only once a week. However, the intensity and duration of your sessions should remain the same.

A minimum of one workout a week will allow you to maintain the physical gains you have made. When fall rolls around, you can resume working toward your goals while increasing your number of workout sessions per week.

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Training for young people

For many years, the concept of young people training in a fitness centre versus playing a sport like soccer, baseball, athletics, hockey, or downhill skiing for example, was very controversial. Opponents to children and teenagers training in a fitness centre claimed an increased risk of injuries and decreased or slowed growth. However, when you compare the above-mentioned physical activities to training in a fitness centre, you'll find many similarities, such as body movements, involved muscle groups, duration of muscular contraction and intensity of movement. Scientists now support training in fitness centres for young people, however, children must know their limits, avoid exercises with heavy weights or that compress the spine and learn proper training techniques. Children must also be taught to start slowly and progressively increase loading and intensity. To sum up, young people can achieve many health benefits from training in a fitness centre, such as increased muscular strength and cardiovascular endurance, improved flexibility and a healthy body weight. It is also important to note that parents play an important role in their children's level of physical activity. A great way to get your kids to be active and motivated is to lead by example and be active together.

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Prep training for summer activities

The majority of summer activities like in-line skating, cycling, golf and tennis, require the use of the main muscle groups: quads, glutes, hamstrings, latissimus dorsi (back), pecs, deltoids (shoulders), etc. Therefore, it is important to get these muscles ready through weight training before starting any intensive activity. Lunges, for instance (Photo 1), rowing-type exercises (Photos 2 and 3), dumbbell fly (Photos 4 and 5), and standing dumbbell military press exercises (Photos 6 and 7) are recommended. Pay special attention to the abdominals and lumbar extensors (lower back). Perform one to two sets of 12 to 15 repetitions for each exercise. Make sure your rhythm is slow and controlled, three seconds to move the weight and three seconds to return to the starting position. Don’t forget to give your heart a workout through cardiovascular training as well as work on your flexibility through stretching exercises. Try to integrate exercises into your workout program that are related to your summer activities.

Happy training!

Photo 1
Photos 2 et 3
Photos 4 et 5
Photos 6 et 7

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Fitness Training and Mood

Have you noticed that physically active people share a remarkable characteristic? They are generally smiling, in a good mood and they enjoy life. These positive effects are not just a coincidence – they're a response related to the endorphins released during physical activity. As the main function of endorphins is the inhibition of pain and the increase in the sense of pleasure and euphoria, they influence mood. How can you produce this substance, a source of pleasure and well-being? Just get at least an hour of medium- or high-intensity physical activity. You should feel slightly out of breath during this activity. So get started, or continue a training program at Énergie Cardio and you'll enjoy the benefits of physical and psychological health: “A healthy mind in a healthy body.”

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A healthy heart

We all have a friend, neighbour or family member who suffers from some form of heart disease. To encourage you or those you care about to take their health to heart, here are some interesting facts about cardiovascular disease and physical activity. The Heart Foundation reports that a death occurs every 27 minutes due to cardiovascular disease. You can reduce your risk of heart disease by adopting a healthy lifestyle. Start gradually and go according to your ability. Here are a few helpful tips that you can apply to your daily life: Maintain a healthy body weight through a well-balanced diet. Quit smoking. Do a total of 30 to 60 minutes of low to moderate intensity exercise each day (at 50% to 75% of your maximum heart rate). You can choose to do outdoor activities such as walking, cross-country skiing, snowshoeing and biking. If you prefer the indoors, you can be active in a fitness centre, by using cardiovascular equipment or by participating in a group class.

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Quitting smoking and exercise

Most smokers who are trying to quit, are unaware of the benefits and advantages of physical activity, such as working out in a fitness centre. When people stop smoking, they often gain weight. Why? Because their metabolism slows down to its normal rate, their resting pulse is lower and there is a drop in the mobilization of lipids, which together decreases daily caloric expenditure. One way to deal with this and maintain your body weight when you quit smoking is to work out in a fitness centre. Cardiovascular and weight training increase caloric expenditure both during and after a workout. In addition, exercise produces a pleasant sensation that is similar to that created by tobacco. Both tobacco and physical activity release endorphins (neurotransmitters), which create a feeling of euphoria (pleasure).

In short, if you are trying to quit smoking, there are many advantages to working out in a fitness centre.

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Training and weight loss

The holiday season is rife with overindulgence at the table, which frequently leads to weight gain. Once January arrives and the holidays are but a distant memory, we often look for a miraculous solution for rediscovering our waistlines. It is important to understand that healthy weight loss (between one and two pounds per week) requires balanced eating (carbohydrates, protein, and lipids), as well as regular physical activity such as training in a physical fitness centre. Training geared toward weight loss requires – at minimum – the following two components:

• working the muscular component through exercises using machines, free weights, and bands promotes the maintenance of muscle mass

• working the cardiovascular component using the treadmill, stationary bike, stair climber, etc., helps expend the calories necessary to lose weight

The flexibility component is equally beneficial as a means of promoting good health. However, it does not help with actual weight loss.

Now is the perfect time to make your New Year's resolutions, to forget about a miracle solution and adopt a healthy lifestyle that will last.

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Muscle Soreness During Training

At one time or another, we have all experienced sore muscles while training. It occurs when training intensity (sets, weight load) is increased or simply when starting a new activity or different exercise. WARNING: Do not confuse muscle pain resulting from trauma (contusion, pulls) with normal exercise-induced muscle soreness. The latter occurs at two distinct moments: during exercise (immediate soreness) and following training (delayed soreness). The reasons and remedies for these two types of muscle soreness are listed below.

Normal immediate soreness occurs immediately during exercise (a sensation of heat in the muscle being worked).
The reasons:
- Muscular fatigue
- Lactic acid production The remedy:
- A few minutes of rest (between 2 and 45 minutes) Normal delayed muscle soreness occurs 12 to 48 hours after training (so-called stiffness).
The reasons:
- Muscular micro-tears (structural lesions)
These occur mainly during the eccentric (muscle extension) phase of the muscle contraction. Here are a few examples of activities that most often cause this type of pain: jumping, plyometry, downhill running.
- Muscular tissue regeneration
- Increase in toxic factors Prevention:
- Do an adequate warm-up (10 minutes)
- Perform a cool-down (5 to 10 minutes)
- Begin the exercise at low intensity and slowly increase intensity The remedy:
- Time (2 to 7 days recovery)
- Low intensity, below maximum cardiovascular training
- Apply ice
- Massage

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A method to determine the intensity of cardiovascular training

Several scientific methods are used to determine the intensity of cardiovascular training: percentage of maximum heart rate, percentage of VO 2max, METS, etc. However, there is a relatively easy way to estimate the intensity of your workout: shortness of breath. During physical activity or cardiovascular training (walking, running, biking, etc.), pay particular attention to your breathing. When you start to feel slightly out of breath and can still talk but with some difficulty, then this indicates that you are in the appropriate training zone. It should be noted that this method applies mainly to beginners.

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The benefits of flexibility training for improving muscle strength

Flexibility training is often neglected by those who want to increase muscular strength. But did you know that the muscles that oppose contraction (antagonist muscles) affect the amount of force that the contracting muscles (agonist muscles) can apply? In fact, when the antagonist muscles are tight (have a limited range of motion), they will resist the contraction of solicited muscles during exercise more than loose muscles will. As a result, when the muscles opposite to contraction are tight, force is reduced. When they are loose, force is increased.

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A few tips for keeping your training motivation levels high

1. Vary your weight-training and cardiovascular exercises on a regular basis (every 4 to 6 weeks). 2. Take advantage of the motivation found in group classes such as Tae-Boxe, Énergie Yoga, etc. Also, have your training program reviewed; our aerobics instructors and trainers will do a great job of adding a bit of spice to your workout sessions. 3. Work out with a friend or personal trainer. Your exercise sessions will be a lot more motivating. 4. Most importantly, have fun! You're doing something great for yourself.

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The benefits of warming up before exercise

Far too many people neglect to warm up before doing their weight training and cardiovascular exercise. A good warm-up involves walking, biking, etc. at a low intensity to get your major muscle groups moving, such as your quadriceps, hamstrings and glutes.
Here are some of the benefits of a good warm-up: Warming up reduces your risk of injury. Because it increases muscle elasticity (flexibility) and lubricates the joints, they're better able to withstand and absorb impact. Warming up increases your body temperature and brings more oxygen to your muscles. This will improve your performance and help you better reach your objectives. Just 10 minutes of warming up will have a positive impact on your training sessions.

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The benefits of a healthy body weight

Many of you have recently decided to achieve a healthy body weight by combining physical activity with a well-balanced diet. This decision will lead to many health benefits. Calculating your body mass index (BMI) is a relatively easy way of evaluating whether or not you have a healthy body weight. When your BMI falls in the healthy range between 19.9 and 24.9, you benefit from: Reduced risk of type II diabetes. Reduced risk of cardiovascular disease. Reduced risk of cancer. Reduced risk of high blood pressure. Now that you know the benefits of maintaining a healthy weight, here's a method for determining what your ideal weight should be based on the body mass index (BMI). Calculating BMI: Your weight in kilograms (kg) ÷ your height in square meters = BMI Example: 78kg ÷ 1m792 = 24 Results: A BMI of 24 falls between the healthy range of 19.9 and 24.9.

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Circuit training

There are many types of training programs to help people reach their individual goals.
Here's an example of a training program that applies to both beginners and experts: Design your circuit training to include about 10 exercises that work your major muscle groups. Start with the complex or most difficult exercises that work your larger muscles (quadriceps, hamstrings, glutes, etc.), and finish with exercises that work your smaller muscles (deltoids, triceps, biceps, etc.). Do a series of 12 to 15 reps for each exercise.
Move quickly from one exercise to another to minimize recovery time. For a longer, more intense workout, repeat the circuit.

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The three cornerstones of physical fitness

Generally speaking, regular physical activity such as working out 2 to 4 times a week will help you improve or maintain your level of physical fitness, increase your energy levels and give you a better night's sleep. To get the most from your exercises, it's important to include the three cornerstones of physical fitness: muscle strengthening, cardiovascular exercise and stretching. Muscle strengthening: Do 5 to 10 exercises that will improve the coordination of your major muscle groups. Cardiovascular exercise: Do one or more cardiovascular exercises (treadmill, cycling, stairmaster, etc.) for 20 to 45 minutes at a light to moderate intensity. Stretching: Do 5 to 10 stretching exercises for your major muscle groups.

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Motivation

As you may already know, the main reason why most people abandon a physical activity is a lack of motivation. The best way to start off any successful weight training program is with a personal trainer who can help you reach your goals while providing lots of motivation to keep your sessions fun and challenging. The expertise and energetic personality of a personal trainer can go a long way toward keeping you on track!

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Posture

Muscular imbalance can be caused by the many sources of muscular stress that are part and parcel of our daily lives. This can lead to back aches, a phenomenon caused by one or more muscular asymmetries.

Here's an example: when the quadricep and iliopsoas muscles are shortened (too tight), the glutes and hamstrings are relaxed. This causes the pelvis to shift forward and can lead to hyperlordosis. An evaluation of your condition, a review of your strengths and weaknesses, and specific exercises can help you correct or prevent potential pain.

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