Month: March 2023

You probably that aerobic activity improves cardiovascular endurance or that weight training can build or maintain lean muscle tissue, right?

Well, there is a third and very important element to training that is often much neglected and that is MOBILITY TRAINING!

In general terms flexibility is affected by your genetics, gender, age, body shape and level of physical activity. Unfortunately, as we grow older, we tend to lose mobility and flexibility mostly due to inactivity but also just as part of the ageing process.

One of the best ways to improve mobility and flexibility is through dynamic and static stretching. We’ll explore the benefits of flexibility and the importance of stretching as part of a fitness routine. We’ll also discuss how to properly perform a dynamic and static stretch and provide some ideas on how to add stretching to a busy schedule.

Benefits of Flexibility:

1. 1. Improved range of motion: Flexibility helps to improve the range of motion in our joints, allowing us to move more freely and perform physical activities with greater ease.
   2. Reduced risk of injury: Flexible muscles and joints are less likely to become strained or injured during physical activity, making flexibility an important aspect of injury prevention.
   3. Improved posture: Flexibility can help to improve posture by allowing our bodies to maintain proper alignment and reduce the risk of muscle imbalances that can contribute to poor posture.
   4. Reduced muscle soreness: Stretching can help to reduce muscle soreness by increasing blood flow to the muscles and promoting faster recovery after physical activity.

Remember, a dynamic or movement based stretch is appropriate for before a workout, leading to improved performance . whereas static stretching is a post workout recovery tool. Here is how to perform most static stretches to get the most benefit for your time spent.

Static stretching is a type of stretching that involves holding a stretch in a stationary position for a period of time.

1. 1. Start by selecting a muscle group you want to stretch.
   2. Get into a comfortable position.
   3. Slowly and gently move into the stretch until you feel a slight tension in the muscle.
   4. Hold the stretch for 20 to 30 seconds, being careful not to overstretch. If you feel pain, release the stretch a bit but to a comfortable stretch.
   5. Release the stretch slowly and gently, taking care not to bounce or jerk.
   6. Repeat the stretch on the other side if necessary up to 5-10 times per stretch.

Stretching should be an essential part of your fitness routine, but it’s important to do it correctly to avoid injury and maximize its benefits.

Here are some common stretching mistakes to avoid:

1. 1. Not warming up first: It’s important to warm up your muscles before stretching to reduce the risk of injury. A light cardiovascular activity, such as walking or jogging, can help to get your blood flowing and warm up your muscles.
   2. Bouncing or jerking: Bouncing or jerking while stretching turns a stretch into what we call a ballistic stretch, which has a higher risk of injury.
   3. Overstretching: Overstretching can also cause injury, so it’s important to stretch to a point of tension, but not pain. If you feel pain, stop and release some tension to get back into a comfortable stretch.
   4. Holding your breath: Holding your breath while stretching reduces the effectiveness of the movement, Instead, breathe deeply and slowly through your nose.
   5. Focusing on one muscle group: While it’s important to stretch specific muscle groups, it’s also important to stretch your entire body. Neglecting certain muscle groups can lead to muscle imbalances and increase the risk of injury.
   6. Skipping stretching altogether: Many people skip stretching in their fitness routines because they think it’s not necessary or they don’t have enough time. However, stretching is an essential part of fitness and can help to reduce the risk of injury and improve flexibility. Even a few minutes of stretching each day can make a big difference.

“What about my schedule?”

Here are some ideas:

1. 1. Try some simple stretches in bed in the morning before getting out of bed, gently point your toes and reach your arms above your head.
   2. Try directly after a hot shower or while soaking in the hot tub.
   3. Stretch while watching TV or listening to a podcast.
   4. Stretch while waiting for your coffee to brew.
   5. Take a quick stretch breaks during your workday, such as standing up and stretching for a few minutes every hour.
   6. Incorporate stretching into your warm-up and cool-down routines before and after physical activity.
   7. Get serious and try out a formal stretching class like Yoga or Tai Chi.

Ideally aim for at least 30 minutes, three times a week or 5 minutes of all the little stretches spread through your day. Your muscled will thank you!

Core stability is a term that is commonly used in the fitness world, but what exactly does it mean? The core refers to the muscles in the torso that stabilize the spine and support the movements of the limbs. These muscles, including the transverse abdominis, rectus abdominis, internal and external obliques, and erector spinae, work together to provide a stable base for the body and maintain proper posture.

The importance of core stability in fitness training cannot be overstated. A strong core is essential for proper form and alignment during exercise, which can help reduce the risk of injury. This is especially important for exercises that require balance, such as squats, deadlifts, and plyometric movements. With a weak core, it is easy to compensate with other muscles, leading to poor form and increased risk of injury.

In addition to injury prevention, a strong core can also improve performance. A stable core allows for more effective transfer of power from the legs to the upper body, making exercises like push-ups, pull-ups, and other upper body movements more efficient. Additionally, a stable core can help athletic performance and everyday workload, leading to ease of movement and improved quality of life.

There are several benefits to incorporating core stability exercises into your fitness routine. Here are a few of the most notable:

1. 1. Improved posture: A strong core helps maintain proper alignment and reduces the risk of slouching, hunching over, or other postural deviations. This can help alleviate back pain and improve overall posture, making daily activities like sitting, standing, and walking easier and more comfortable.
   2. Increased balance and stability: Core stability exercises can help improve balance and stability, especially in older adults who may be at risk of falls. This is because the core muscles help control the movement of the body, making it easier to maintain balance and stability in daily activities.
   3. Improved athletic performance: As mentioned previously, a strong core can help improve the transfer of power from the legs to the upper body, making athletic movements more efficient. This can lead to improved performance in sports like basketball, soccer, and other high-impact activities.
   4. Reduced risk of injury: A stable core can help reduce the risk of injury during exercise, as it helps maintain proper form and alignment. This is especially important for exercises that require balance and stability, such as squats and deadlifts.
   5. Improved stability in daily activities: Core stability exercises can help improve stability in daily activities like carrying groceries, lifting objects, and even getting in and out of a car. This is because a strong core helps support the spine and reduce the risk of strain or injury.

There are many different types of core stability exercises that can be incorporated into your fitness routine. Some of the most effective include:

1. 1. Planks: Planks are a great exercise because there is a large number of variations that are great for targeting the transverse abdominis, rectus abdominis, and obliques. They require you to maintain a stable, rigid position while holding your body weight.
   2. Suitcase carry: Walking with an asymmetric load is quite beneficial for improving stability in a way that mimics activities we would encounter in life suck as its namesake, im sure we have all had to carry a bag of some sort in our life.
   3. Dead bugs: Dead bugs are a great exercise for targeting the rectus abdominis and obliques. They involve lying on your back and alternating reaching your arms and legs in opposite directions.
   4. Side planks: Side planks are a great exercise for targeting the obliques and improving stability on one side of the body. They involve holding a stable, rigid position on one side while holding your body weight.
   5. Bridge: The bridge is a great exercise for targeting the glutes, hamstrings, and lower back. It involves lying on your back with your knees bent and lifting your hips off the ground to form a straight line from your shoulders to your knees.
   6. Paloff press: We use often use the paloff press as it is a great anti-rotation exercise to train your obliques.
   7. Supermans: Supermans are a great exercise for targeting the lower back and improving spinal stability. They involve lying on your stomach and lifting your arms, legs, and head off the ground at the same time.

Now, are there differences between women and men when it comes to core stability?

There is some evidence to suggest that there may be differences in core stability between men and women. However, these differences are likely due to a combination of factors such as anatomy, hormones, and muscle distribution, rather than a result of any innate gender differences. The only thing that might be worth mentioning it that women tend to have wider hips in proportion to their knees, which can make it more difficult to maintain proper alignment during certain exercises. This can lead to increased risk of injury and reduced performance if not properly trained.

It is important to note that these differences do not mean that one gender is inherently better or worse at core stability than the other. With proper training and conditioning, both men and women can develop strong, stable cores that can help improve posture, reduce the risk of injury, and improve athletic performance.

In conclusion, while there may be some differences in core stability between men and women, these differences can be overcome with proper training and conditioning. The key to improving core stability is to focus on targeting the core muscles through a variety of exercises and incorporating them into your fitness routine on a regular basis.

As adults, we understand the importance of a good night’s sleep. We’ve heard it time and time again, that we should aim for 7-9 hours of sleep each night. But did you know that sleep can also have a significant impact on our exercise performance and recovery?

In this blog, we will explore the relationship between sleep and exercise and discuss the ways in which sleep can affect our athletic performance.

The Importance of Sleep for Exercise Performance and Recovery

There are a variety of reasons why sleep is essential for athletes and fitness enthusiasts. Firstly, sleep plays a critical role in the recovery process. During sleep, our bodies repair damaged tissues and replenish energy stores, allowing us to recover from intense exercise.

Moreover, sleep is necessary for optimal cognitive function. When we sleep, our brains consolidate memories, process information, and regulate emotions. This is particularly important for athletes who need to maintain focus, concentration, and mental clarity during training and competition.

Finally, sleep is also essential for the regulation of hormones. Specifically, sleep helps to regulate levels of cortisol, a hormone that is released in response to stress. Cortisol can interfere with the production of testosterone, which is critical for muscle growth and recovery.

The Impact of Sleep on Exercise Performance

In addition to its critical role in recovery, sleep also has a significant impact on exercise performance. Studies have shown that sleep deprivation can lead to decreased athletic performance, including reduced endurance, slower reaction times, and decreased accuracy.

Sleep deprivation can also impair muscle recovery and growth. This is because sleep is necessary for the production of growth hormone, which is essential for the repair and growth of muscle tissue. Without adequate sleep, athletes may struggle to make gains in strength and muscle mass.

How Much Sleep Do Athletes Need?

So, how much sleep do athletes need to perform at their best? While individual sleep needs can vary, most adults require 7-9 hours of sleep each night. Athletes, however, may require even more sleep, particularly if they are training at high intensity or for long periods.

Some athletes may require as much as 10-12 hours of sleep per night to support their training and recovery needs. It’s important to note, however, that it’s not just about the quantity of sleep but also the quality. Athletes should aim for restful, uninterrupted sleep each night to support optimal recovery and performance.

Tips for Improving Sleep Quality

If you’re an athlete struggling to get adequate sleep, there are several strategies you can try to improve sleep quality. Firstly, it’s important to establish a consistent sleep routine, going to bed and waking up at the same time each day.

It’s also important to create a sleep-conducive environment, which means keeping your bedroom cool, dark, and quiet. Additionally, you may want to try limiting exposure to electronic devices before bed, as the blue light emitted by screens can interfere with the production of the sleep hormone melatonin.

Finally, it’s worth noting that certain habits can interfere with sleep quality, including consuming caffeine or alcohol close to bedtime, eating heavy meals before bed, and exercising too close to bedtime.

In conclusion, sleep is critical for optimal athletic performance and recovery. Without adequate sleep, athletes may struggle to make gains in strength and muscle mass, and may experience reduced endurance and cognitive function.

If you’re an athlete or fitness enthusiast looking to optimize your performance, it’s essential to prioritize sleep. Aim for 7-9 hours of restful sleep each night, establish a consistent sleep routine, and create a sleep-conducive environment to support your training and recovery needs. By prioritizing sleep, you can take your athletic performance to the next level.

When it comes to fitness and exercise, there’s a lot of information out there. Unfortunately, not all of it is accurate or helpful. In fact, some of the most common fitness myths can do more harm than good. In this blog post, we’ll explore five of these myths and explain why you need to stop believing them.

Myth #1: Cardio is the only way to lose weight.

While cardio can be an effective way to burn calories and lose weight, it’s not the only way. In fact, strength training can be just as effective, if not more so, in promoting fat loss and building lean muscle mass. Strength training also has the added benefit of increasing your metabolism, which means you’ll continue to burn calories long after your workout is over. At the end of the day, a workout you can be consistent with over time is going to be your best bet.

Myth #2: Lifting weights will make you bulky.

This myth is particularly prevalent among women, who often fear that lifting weights will make them look too muscular. However, unless you’re actively trying to build significant muscle mass, lifting weights is unlikely to make you bulky. In fact, for those that wish to look bulky, you have to put a considerable effort in to do so. Not to mention that there is nothing wrong with a woman who wants to add some bulk to their physique.

Myth #3: You need to work out for hours every day to see results.

In reality, you can see significant fitness and health benefits from just a few minutes of exercise per day. The key is to focus on quality over quantity, and to prioritize consistency over intensity. Even short, high-intensity workouts can be effective, as long as you’re consistent and focused.

Myth #4: You need to exercise every day to see results.

While consistency is important for achieving fitness goals, working out every single day can actually be counterproductive. Your body needs time to rest and recover between workouts in order to build strength and endurance. Overtraining can lead to fatigue, injury, and burnout. Instead, aim to exercise most days of the week, with at least one or two rest days to allow your body to recover.

Myth #5: You can spot-reduce fat.

Unfortunately, there’s no way to target fat loss in specific areas of your body. While you can certainly work to tone and strengthen specific muscle groups, you can’t control where your body burns fat from. The best way to achieve a lean, toned physique is to focus on overall fat loss through a combination of strength training, cardio, and a healthy diet.

So, there are many fitness myths out there that can be misleading or downright harmful.

By educating yourself and focusing on proven methods of exercise and nutrition, you can achieve your health and fitness goals in a safe, sustainable way. Here at SST, we’re committed to providing our members with accurate information and effective workouts that help them achieve their full potential.

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Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

As fitness training specialists, we are often asked by clients about the best type of cardio for fat loss: HIIT or steady-state cardio.

While both forms of exercise have their advantages, understanding the science behind each can help you make an informed decision on which is the best fit for your goals, fitness level, and personal preferences.

First, let’s take a deeper dive into HIIT (High-Intensity Interval Training).

This type of cardio involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT can be done with bodyweight exercises, such as burpees or jumping jacks, or with equipment such as a treadmill or bike. HIIT workouts are typically shorter in duration, ranging from 10 to 30 minutes, but can be extremely challenging due to the high intensity of the exercise.

The primary mechanism behind HIIT’s effectiveness for fat loss is the “afterburn effect,” also known as excess post-exercise oxygen consumption (EPOC). After an intense bout of exercise, the body’s metabolic rate can remain elevated for several hours, causing the body to continue to burn calories even after the workout has ended. HIIT has been shown to be a highly effective way to boost the body’s metabolism and burn calories both during and after the workout, making it an excellent choice for those who want to maximize fat loss in a shorter amount of time.

However, it’s worth noting that HIIT is not suitable for everyone. Due to the high-intensity nature of the workouts, they can be challenging for individuals with certain health conditions, such as heart disease, or for those who are new to exercise. HIIT can also be highly demanding on the body, and it’s important to ensure you are performing the exercises with proper form and technique to avoid injury.

Next, let’s take a closer look at steady-state cardio.

This type of cardio involves maintaining a steady level of intensity for an extended period of time, usually ranging from 30 to 60 minutes. Steady-state cardio can include exercises such as jogging, cycling, or using an elliptical machine. While steady-state cardio may not be as intense as HIIT, it can still be an effective way to burn calories and lose fat.

The primary mechanism behind steady-state cardio’s effectiveness for fat loss is the total number of calories burned during the workout. While the body’s metabolic rate may not remain elevated as long after a steady-state cardio workout as it does with HIIT, the total number of calories burned during the workout can be higher due to the longer duration of the exercise. Additionally, steady-state cardio can be a great way to improve cardiovascular health and build endurance, making it an excellent choice for those who are looking to increase their overall fitness level.

It’s worth noting that steady-state cardio can become less effective over time as the body becomes more efficient at using energy. To continue to see results with steady-state cardio, it’s important to continue to challenge yourself with longer duration, higher intensity, or new types of exercise.

So, the best type of cardio for fat loss is the one that you enjoy and can stick to consistently. Both HIIT and steady-state cardio can be effective for fat loss, but it’s important to consider your individual goals, fitness level, and personal preferences when deciding which is the best fit for you. For maximum fat loss results, consider incorporating both types of cardio into your workout routine along with a healthy diet and strength training. By understanding the science behind each type of cardio, you can make informed decisions on how to best achieve your fitness goals.

Click here for more Information

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts.