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.

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’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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