Training Guidelines and Programs
Effects of Exercise and Nutrition on Bone, Muscle, and Blood Pressure
By Wayne L. Westcott, Ph.D., Jose Vaighese, M.D., Nancy Moynihan, M.S., Rita La Rosa Loud, B.S., Scott Whitehead, B.S. According to recent research reported by the National Institutes of Health and Centers for Disease Control and Prevention 55, fewer than 2.5 percent of older adults (age 60 and above) attain 30 or more minutes of…
Read MoreRe-examining Exercise Repetition Speed
By Wayne L. Westcott Movement speed has long been a controversial area in the field of strength training. Although fast movement speeds may permit heavier weight loads, this is largely due to momentum. For example, if Jim performs barbell curls with his back against the wall he can use an 80-pound weight load. However, if…
Read MoreTraining Cancer Survivors
By Tammy Petersen Once a virtual death sentence, cancer today is a curable disease for many and a chronic illness for most. With continued advances in strategies to detect cancer early and treat it effectively, along with the aging of the population, the number of individuals living years beyond a cancer diagnosis can be…
Read MoreA Basic Exercise Program for Beginning Participants
By Wayne L. Westcott and Rita La Rosa Loud Have you ever felt confused about the myriad of strength training models presently being promoted in the fitness market? Do you wonder why there are so many different strength training protocols and workout programs? Variety aside, do you wish that there was a simple and…
Read MoreGuidelines for Strength Training During Pregnancy
By Catherine Cram You may have heard people warn that pregnant women shouldn’t lift anything over their head or objects that are heavier than ten pounds when pregnant. These are warnings that still make the fitness trainer rounds when working with pregnant clients, yet neither is based in fact. There’s no evidence for warning pregnant…
Read MorePressure Biofeedback: The Secret Tool for Core Strength and Stability
By Phil Alwitt Flex your bicep. Go ahead and flex it really hard. By flexing your bicep you just asked your brain to make the connection between the thought of flexing your bicep and activating the muscle. But not all our muscles are so easy to control. Consider the transverse abdominis (TVA) muscle for…
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