Are you trying to figure out how to improve fitness, athleticism, and body composition? I don’t know if the Trikke Scooter will get you there. Sprint, lift weights, walk a lot, eat right, and don’t fall for fads or shortcuts. That should do it. [Read more…]
Expectations for Resistance Training
Resistance training is generally performed to improve strength, power, and hypertrophy. To achieve these goals, one should lift heavy weights in a low-volume resistance training program.
High-repetition resistance work performed in many group fitness classes should be used solely for endurance training. This approach involves overload through training duration and volume (i.e, increasing the amount of “work”), which results in mediocre outcomes for athletes.
Although calisthenics, body-weight exercises, and circuit training with light weights may be challenging for those who are new to resistance training, improvements occur rapidly. Continued development depends on increasing resistance, rather than volume. Recognize that the most significant contributor to improvement is progressive overload. This means you should increase the amount of resistance used for exercises as consistently as possible. [Read more…]
Strength Training is Beneficial for Dancers
There is evidence to suggest that a cross-training intervention can offer benefits to athletic dancers. Koutedakis et al. (2007) selected students from a modern dance company who were randomly assigned to an aerobic and strength training condition or a control condition. Those in the exercise condition (n = 19) participated in running, cycling, or swimming 2-3x/week and weight training with free weights 2-3x/week for 12 weeks. The compliance rate was 84%. Those in the control condition (n = 13) performed typical dance training activities. [Read more…]
I'm Joel Minden, PhD, licensed clinical psychologist, cognitive behavior therapist, sport psychology consultant, and strength and conditioning specialist.