Written by Team MD
04 November 2017

16NN252-TRAIN

Six Training Nuggets to Boost Performance

 

 

1) Squats Load the Core Muscles

New research by Stuart McGill from Canada on core fitness shows that the core muscles in the abdomen and back provide a foundation for human movement by acting as a stiff spring. Isometric exercises such as planks and “stir the pot” develop the core muscles better than traditional exercises such as sit-ups. Researchers from Ireland, the United Kingdom and South Africa found considerable activity and activation of the abdominal and back muscles during squats. They estimated core muscle activity by measuring electrical activation via electromyography and joint movements with motion-sensing devices. Understanding the role of the core in human movement is the first step in producing more powerful athletic performances. (International Journal of Sports Medicine, 37: 448-456, 2016)

 

2) Weight Training Aids To Improve Performance

Weightlifters, bodybuilders and power athletes have a variety of training aids that increase grip strength, stabilize the core, prevent slippage, compress muscles and support joints. James Church and colleagues from Arkansas State University described these in an article. Chalk is a tried-and-true training aid for reducing slippage. Surprisingly, little research supports this. Also, chalk is banned in many gyms because of the mess it creates. Many athletes also use straps during deadlifts, cleans and snatches. While straps help minimize grip limitations during these lifts, they may ultimately limit grip strength by reducing stress on the forearm muscles. Joint sleeves and wraps increase joint stability and can improve performance, but they alter movement biomechanics, which might ultimately increase the risk of injury. For example, knee wraps that compress the kneecap may place damaging stress on the undersurface of the bone. Weightlifting belts increase intra-abdominal pressure, which stiffens the core and improves performance. However, using a belt during submaximal reps may limit the benefits of weight training on core fitness. Compression garments are relatively new training aids that provide support during exercise and may promote recovery from intense training. Many weight-training aids improve performance, but they sometimes alter biomechanics and reduce the beneficial stress of exercise. (Strength and Conditioning Journal, 33 (3): 11-17, 2016)

 

3) Low-Volume Interval Training Produces Same Results as Traditional Aerobics

Public health professional groups such as the American College of Sports Medicine and the American Heart Association recommend 150 minutes per week of moderate-intensity exercise for promoting good health. Fitness and markers of good health can improve with much less exercise if the intensity is great enough. High-intensity interval training (HIIT)— a series of short bursts of high-intensity exercise followed by rest— increases aerobic capacity and improves heart disease risk factors as well as traditional aerobic exercise. Catia Martins from the Norwegian University of Science and Technology, and colleagues, found during a 12-week study that high-intensity interval training triggered changes in body composition and aerobic capacity as well as traditional aerobics. The researchers also found that an abbreviated interval-training program caused the same changes as the higher volume programs. At least in beginners, small amounts of high-intensity exercise can stimulate substantial changes in fitness and body composition. The key ingredient is intensity. (International Journal Sports Nutrition Exercise Metabolism, 26: 197-204, 2016)

 

4) Chains Reduce Force Output During the Deadlift

Large muscle, multi-joint, free-weight exercises such as the deadlift and bench press provide constant resistance during the exercise, but athletes can exert more force toward the end of the range of motion because of an increased mechanical advantage. Many athletes use bands or chains to increase resistance at the end of the range of motion during these lifts. Ramsey Nijem and co-workers from California State University, Fullerton studied force and power during the deadlift with and without chains. Chains altered the biomechanics and force output during the lift. Activation of the gluteus maximus muscle was 20 percent less when using chains. Gluteus maximus strength is critical for sprinting and jumping power. Chains alter muscle activation and tension during the deadlift, which might decrease the effectiveness of the lift. (Journal Strength Conditioning Research, 30: 1177-1182, 2016)

 

5) Resistance Exercise Protects After Heart Attack

A heart attack kills heart muscle cells. Survivability depends on the extent of the damage and tissue inflammation after the heart attack. Brazilian researchers, in a study on rats, found that aerobic and resistance exercise prevented inflammation in heart muscle cells following experimentally induced heart attacks. Both types of exercise training before heart attacks prevented more serious cell damage, and preserved heart regulation when the heart attack occurred. Aerobic and resistive exercise protects the heart from the consequences of a heart attack, and prevents cell inflammation once a heart attack has occurred. (International Journal of Sports Medicine, 37: 421-430, 2016)

 

6) Build the Gluteus Medius to Prevent Lower Body Injury

The gluteus medius (GM) is one of three gluteal muscles, which is the strongest muscle group in the body. The gluteus maximus is responsible for hip extension, and largely determines the ability to sprint and jump. The GM abducts the hip, which means that it moves the thigh away from the midline of the body. It also prevents abduction, so it acts as a powerful stabilizing muscle during sports requiring rapid changes in direction such as football, soccer, baseball, discus throwing and basketball. Petr Šťastný from Charles University in Prague, Czech Republic, and co-workers, outlined a training program for building the GM. Beginning exercises include side-bridge, side-plank with hip abduction and clamshells. More advanced exercises include bilateral squat, forward step-ups and forward lunges. Developing strong, stable GM muscles is important for preventing lower body injuries and maximizing sprinting, jumping and cutting performances. (Strength and Conditioning Journal, 33 (3): 91-101, 2016)

 

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