By Thomas King, MSc, CSCS, CSEP-CEP

Ever wonder what’s going on in the world of strength and conditioning? Well, look no further! In this post, we look into some of the trends and interesting research tidbits for all you nerds out there. For those eager to learn more, I have included references for all of the points at the bottom of this post. Without further delay, here we go!

Strength Training Recommended Even During “Elderly” Years

In their most recent position statement, the National Strength and Conditioning Association (NSCA) gives a whole-hearted endorsement to exercising in old age. We’re not talking about some light walking and 5-pound plastic-coated dumbbells either, the NSCA recommends performing repetitions at 70-85% of 1 repetition maximum and including high velocity power exercises to help reduce age induced sarcopenia (Muscle Loss). [1]

Not Your Traditional Way of Getting Cardio

Think pole dancing classes are just a joke? Turns out these classes are serious exercise. In a study conducted by researches from the University of Western Australia, participants taking part in a 60-minute class were found to achieve an average heart rate of 131 beats per minute, not quite a stroll in the park! [2]

Foam Rolling May Not be Good at Rolling Away Muscle Soreness

Feeling particularly sore from your last workout and want to do some foam rolling? Maybe try a different recovery strategy, as new research from Salem State University shows that foam rolling does not significantly reduce perceived muscle soreness. The foam rolling did help recovery from agility-type exercise though, so for you multi-directional athletes out there (i.e., soccer, hockey, ultimate frisbee), take notice. [3]

Get a Spotter, Lift More!

Want to go for a new bench press personal record? Then make sure you use a spotter, and not for the most conventional reason (e.g. safety!). A team of researchers from the United Kingdom found that the presence of a spotter increased both the total reps a participant could perform and the weight they could lift. [4]

Exergaming, Another Way to Get Your Cardio

Not only is pole dancing a workout, but it turns out, so is exergaming. Exergaming is an emerging exercise system that mixes traditional video games with physical activity and it can certainly produce some results. In a study comparing exergaming to traditional treadmill walking, exergaming was found to produce higher peak heart rates and oxygen consumption. [5]

photo credit: gamercize Gamercize GZ Sport in Action via photopin (license)

I hope you found some of these points interesting, I know I did! Stay turned as the goal for us at JKC is to turn this into a regular feature on the JKC blog.

~Thomas 💪

References

[1] Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D., Ryan, E. D. (2019). Resistance training for older adults: Position statement form the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052.

[2] Nicholas, J.C., McDonald, K. A., Peeling, P., Jackson, B., Dimmock, J.A., Alderson, J.A., Donnelly, C.J., (2019). Pole dancing for fitness: The physiological and metabolic demand of a 60 minute class. Journal of Strength and Conditioning Research, 33(10), 2704-2710.

[3] D’Amico, A.P., Gilles, J. (2019) Influence of foam rolling on recovery form exercise-induced muscle damage. Journal of Strength and Conditioning Research, 33(9), 2443-2452.

[4] Sheridan, A. Marchant, D.C., Williams, E.L., Jones, H.S., Hewitt, P.A., Sparkes, A. (2019). Presence of spotters improves bench press performance: A deception study. Journal of Strength and Conditioning Research, 33(7), 1755-1761.

[5] Tietjen, A.M.J., Devereux, G.R. (2019). Physical demands of exergaming in healthy young adults. Journal of Strength and Conditioning Research, 33(7). 1978-1986.

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

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