women holding weight plate

Strength Training Program for Endurance Runners

Evan Stevens Endurance athletes have a tendency to ditch the weights for added miles. Sure, added miles means more endurance; the longer your race, the more time on your feet you will want to log. Yet strength training is an integral part of any distance program. It is something that I’ve seen a lot of

powerlifting

Increase Strength, Increase Lifespan – Powerlifting Could Change Your Life

Katie Rose Hejtmanek, PhD, Anthropologist  Increase Strength, Increase Lifespan Part 2 – Powerlifting as Life Changing Sport In my previous article, I showed that some research investigates the relationship between muscle mass, power, strength, and the health of older adults. This research suggests that increasing muscle mass, power, and strength will improve the health of older

senior man performing kettle ball swings

Increase Strength, Increase Lifespan

Katie Rose Hejtmanek, PhD, Anthropologist  With a significant portion of the world’s population aging, it is important to know and understand how best to prevent bone and muscle loss, to decrease rates of chronic illnesses (such as hypertension and high cholesterol) and obesity, and to improve human health and longevity. Some research investigates the relationship between

4 Essential Exercises

Dayton Kelly Essential to the development of any strong training plan is the concept of muscular symmetry: following a training program that excludes certain muscle groups promotes injury and leads to a plateau in progress. This is especially relevant when strength training and is part of the reason we should lift weights. People who regularly

crunches

High-Speed Resistance Training

Sara Thompson – M.Sc. in Exercise Science High-speed resistance training (HSRT) is a relatively new approach to combat ailments associated with aging such as decreased muscle strength, decreased functional performance, and decreased quality of life. HSRT, which consists of fast, explosive movements, might be more effective than the more conventional low-speed resistance training in improving

Strength As A Safety Net

Jon Carlock As time passes and we age, we naturally become more vulnerable to injury. Somewhat of a numbers game, the longer we spend on this planet, the odds increase that we will get hurt at some point. When we get older, we also become more prone to balance-related injuries that can result in significant

your first pull-up

Pull-Up Power! – The Road to Your First Pull-Up

By Hank Shell   Real talk: I tend to get ahead of myself when writing these articles. Whether it’s climbing the deserts of Utah or bouldering in the mountains of southwest Colorado, I just get so plum excited to share these experiences with you all that, occasionally, I forget all about the fundamentals. Most of

Muscles and Mind, Mind-Body

Strengthen Your Muscles, Strengthen Your Mind

Contributed by Julia C. Basso, Post-doctoral Research Scientist, Center for Neural Science, New York University Strengthen Your Muscles, Strengthen Your Mind As we age, we lose approximately 5 pounds of muscle mass per decade (Frontera et al., 2000).  Because our muscles are metabolically active 24 hours a day, our muscle mass contributes significantly to our resting

Bone Health

New Exercise Recommendations For Osteoporosis

Sara Thompson – M.Sc. in Exercise Science Osteoporosis is characterized by low bone mineral density, decreased bone strength, and an increased risk of falling.  According to the National Osteoporosis Foundation, 9.9 million Americans have osteoporosis, the majority of these individuals being postmenopausal women, due to the decrease in estrogen (Bilek et al., 2016). Low bone

Muscle Cramps Cramping Your Style?

Ryan Cross It’s late in the fourth quarter of a college basketball game and the home team is at the foul line.  As the player makes his final free throw, the team’s leading scorer attempts to run back on defense when he falls to the floor in obvious pain.  As the trainer approaches the athlete,