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How Rep Speed Affects Weight Training and Its Impact on Hypertrophy

Jan 27 2025

When it comes to weight training, we often think about key factors like sets, reps, rest periods, and load. But one often-overlooked variable in maximizing your training results is rep speed, or tempo. While many athletes and lifters focus primarily on the amount of weight they’re lifting, the speed at which they perform each repetition has a significant impact on the outcomes of their training.

In this article, we’ll explore how different rep speeds affect muscle growth (hypertrophy), strength, and overall training performance.

What is Rep Speed?

Rep speed refers to the pace at which you complete each repetition in an exercise. It’s often broken down into three phases:

  • Eccentric phase (the lowering of the weight)
  • Concentric phase (the lifting or contracting of the weight)
  • Isometric phase (the pause at the top or bottom of the lift, if applicable)

For example, if you’re performing a bicep curl, the eccentric phase is when you’re lowering the weight back down, the concentric phase is when you’re curling the weight up, and the isometric phase occurs when your arm is fully flexed (at the peak of the curl).

A typical tempo is written in a four-number format, like 3-1-1-0:

  • 3 seconds for the eccentric phase
  • 1 second pause at the bottom
  • 1 second for the concentric phase
  • 0 second pause at the top

The tempo influences the amount of time under tension (TUT), muscle activation, and metabolic stress during the exercise, all of which are critical factors for muscle growth and performance.

How Rep Speed Affects Hypertrophy (Muscle Growth)

Hypertrophy, or muscle growth, occurs as a result of several factors, including:

  • Mechanical tension: The force exerted on muscles during contraction.
  • Metabolic stress: The build-up of metabolic byproducts, like lactate, during exercise.
  • Muscle damage: The tiny tears that occur in muscle fibers during intense lifting, which then repair and grow back stronger.

1. Time Under Tension (TUT)

Rep speed directly influences time under tension, which refers to the total amount of time a muscle spends working during each set. Longer TUT increases both metabolic stress and muscle fatigue, which are two of the main factors that contribute to hypertrophy.

  • Slower reps (e.g., 3-4 seconds on the eccentric phase and 1-2 seconds on the concentric phase) increase the amount of time the muscle is actively working. This extended TUT leads to greater muscle activation and a larger hypertrophic response.
  • Faster reps (e.g., 1 second for both the eccentric and concentric phases) reduce TUT but can still be effective for building strength, especially if you’re lifting heavier loads.

While lifting heavy weights quickly can lead to increased power output, it’s the extended time under tension from slower, controlled reps that tends to promote optimal muscle growth.

2. Eccentric Control

The eccentric phase (lowering phase) of an exercise is often more effective for stimulating hypertrophy compared to the concentric phase (lifting phase). This is because muscles experience greater mechanical tension and microtrauma during the eccentric phase. When you lower a weight slowly and under control, you’re increasing the amount of tension placed on the muscle, leading to more muscle damage and, ultimately, greater growth.

Studies have shown that controlling the eccentric phase (3-5 seconds) can enhance hypertrophic outcomes. This slow, deliberate lowering phase maximizes the time the muscle spends under tension, leading to more significant muscle breakdown, which then rebuilds stronger during recovery.

3. Strength vs. Hypertrophy Focus

While slow tempos tend to maximize hypertrophy, faster rep speeds are often used for building strength. This is because lifting heavier weights with faster reps (e.g., 1 second up, 1 second down) allows the lifter to handle more weight, increasing mechanical tension on the muscles, a key factor in strength development.

For strength, it’s generally best to lift at a higher intensity (heavy weights) with a faster, explosive concentric phase and a controlled eccentric phase. However, for hypertrophy, focusing on a moderate weight with a controlled, slower rep speed often yields better results due to the increased TUT and metabolic stress.

Key Rep Speeds for Hypertrophy

If hypertrophy is your main goal, certain rep speeds may be more beneficial than others. Here’s a breakdown of how different rep speeds can impact muscle growth:

  • Slow Tempo (e.g., 3-4 seconds eccentric, 1-2 seconds concentric): This increases time under tension, promotes muscle fiber recruitment, and maximizes metabolic stress. It’s excellent for building muscle size because it places muscles under greater load for longer durations.
  • Moderate Tempo (e.g., 2-3 seconds eccentric, 1 second concentric): This offers a balance between load, muscle tension, and TUT, making it effective for both strength and hypertrophy. This is often considered the most efficient tempo for muscle growth.
  • Fast Tempo (e.g., 1 second concentric and eccentric): This can be effective for developing strength and power, as the lifter can focus on lifting heavier weights more explosively. While faster tempos can still contribute to hypertrophy, they are generally less effective than slower, more controlled tempos for this specific goal.

How Rep Speed Affects Strength Training

When training for strength, rep speed is typically faster, especially during the concentric phase, as the goal is to lift maximal or near-maximal loads with minimal rest. Fast, explosive reps are essential for developing maximal force output, and they allow the lifter to engage the muscles more efficiently for performance gains.

For example:

  • Explosive reps (1 second concentric, 1 second eccentric) are often used in powerlifting or Olympic weightlifting, where strength and power are the primary focus.
  • Controlled reps with a moderate tempo (2 seconds up, 2 seconds down) are still useful for strength training, but they balance hypertrophy and strength development.
  • Here are some studies on how rep speed affects strength. 

The Bottom Line: Rep Speed and Training Goals

  • For Hypertrophy: Aim for a moderate to slow tempo, especially with an emphasis on a controlled eccentric phase (e.g., 3-4 seconds). This increases time under tension, muscle damage, and metabolic stress—key factors in muscle growth.
  • For Strength: Faster tempos can be used with heavier loads, especially during the concentric (lifting) phase. Focusing on explosive movements and minimal pause times will develop power and increase your ability to lift heavier weights.
  • For Power and Performance: Explosive and fast rep speeds with lighter to moderate weights can help increase power output and improve athletic performance, as seen in training for sports or Olympic lifts.

Conclusion

Rep speed is a key component of your overall training program. By adjusting the speed of your reps, you can manipulate the time under tension, muscle activation, and metabolic stress, all of which play a role in hypertrophy and muscle growth. Slower, controlled rep speeds are more effective for hypertrophy, while faster rep speeds with heavier loads are better suited for strength and power development.

If you’re not already paying attention to your tempo, it may be time to experiment and see how adjusting rep speed can take your training to the next level!

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

 

The Best Way to Get More Flexible: Personal Training in San Diego can help.

Jan 5 2025

Improve your flexibility utilizing a professional personal trainer. Discover proven methods, stretches, and exercises to enhance mobility and prevent injury.

Introduction:

Flexibility is a key component of overall fitness that often gets overlooked. Whether you’re an athlete, a busy professional, or someone just looking to feel better in your daily life, increasing flexibility can have profound benefits. In this article, we’ll explore the best ways to improve flexibility and having personal trainer to guide you is a plus. If you’re struggling with tight muscles, limited range of motion, or want to boost your performance, read on to discover effective flexibility training techniques.

Why Flexibility is Important:

Before diving into the methods for increasing flexibility, it’s essential to understand why it matters. Improved flexibility can:

  • Enhance Range of Motion: Whether you’re lifting weights, running, or doing yoga, increased flexibility allows for better joint mobility.
  • Prevent Injuries: Stretching and flexibility exercises help to keep muscles and tendons elastic, reducing the risk of strains and sprains.
  • Promote Better Posture: Tight muscles, particularly in the hip flexors and lower back, can contribute to poor posture. Flexibility exercises can help relieve this tension.
  • Reduce Stress: Stretching promotes relaxation by releasing muscle tension, helping with stress management.
  • Boost Athletic Performance: Flexibility is a critical factor in many sports. A flexible body performs better during dynamic movements, like sprints or yoga poses.

How to Get More Flexible: Proven Techniques you can learn using a Personal Training in San Diego

To improve your flexibility, a consistent and structured approach is key. At Fearless Fitness, we offer a customized approach to stretching and flexibility techniques, ensuring you progress safely and effectively. Below are the best methods for gaining flexibility:

1. Dynamic Stretching Before Workouts

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed, or both. It’s the perfect way to warm up before exercise. By incorporating dynamic stretches, you prime your muscles for activity, which can improve both flexibility and performance.

Examples of Dynamic Stretches:

  • Leg swings (forward and sideways)
  • Arm circles
  • Lunge with a twist
  • High knees

As personal trainer in San Diego, I can help guide you through dynamic stretches to target specific areas, depending on your fitness goals.

2. Static Stretching After Workouts

Static stretching, where you hold a stretch for 20-30 seconds, is most effective when your muscles are warm after exercise. This type of stretching improves flexibility by elongating the muscles and tendons over time. It’s best to focus on major muscle groups such as hamstrings, calves, back, and shoulders.

Note: New studies are also finding that static stretches held for two minutes can help create new ranges of flexibility. There are two main reasons for this. See A and B below.

A- Effects of Longer Hold Times on Flexibility and Range of Motion

A study published in the Journal of Strength and Conditioning Research explored the effects of longer static stretching durations (including 2 minutes per stretch) on flexibility. The study found that:

  • 2-minute holds resulted in greater increases in range of motion (ROM) compared to shorter durations (like 30 seconds to 1 minute).
  • This is particularly true when improving flexibility in tighter muscle groups, such as the hip flexors, hamstrings, and calves, which may require more sustained stretching to see improvements.

Key Points:

  • 2-minute holds were shown to provide enhanced flexibility, especially in the hip flexors and calf muscles, which are often more resistant to change than other muscle groups.
  • This longer hold time allows for more deep stretching and gradual tissue elongation, potentially leading to a more significant long-term flexibility improvement.

B- Therapeutic Stretching for Chronic Tightness

Some rehabilitation and therapeutic practices advocate for longer stretch holds, including the 2-minute stretch, particularly for individuals with chronic muscle tightness or those recovering from injury. Studies in physical therapy have explored how longer stretches can aid in the elongation of muscle tissue and fascia.

  • For example, a study published in the Journal of Rehabilitation Research and Development showed that holding a stretch for 2 minutes or more can help increase the extensibility of muscle and connective tissue, potentially leading to better outcomes for patients with tight or shortened muscles following injury or surgery.

Key Points:

  • Longer holds of 2 minutes or more help to relax the muscle and allow for better elongation of muscle fibers and fascia, which is essential in chronic tightness and rehabilitation scenarios.

Common Static Stretches:

  • Hamstring stretch
  • Seated forward fold
  • Triceps stretch
  • Butterfly stretch

Having a personal trainer in San Diego, you’ll receive personalized static stretching routines that target your tight spots, helping to improve flexibility and prevent post-workout stiffness.

3. Yoga and Pilates for Flexibility

Yoga and Pilates are fantastic practices that increase flexibility, core strength, and mental clarity. These mind-body practices focus on breath control and stretching to enhance flexibility and mobility. Learn the proper techniques and sequences to increase your flexibility while also improving posture and balance.

Popular Yoga Poses for Flexibility:

  • Downward Dog
  • Pigeon Pose
  • Forward Fold
  • Cobra Pose

Pilates movements such as the “swan” and “roll-up” can also work wonders for increasing spinal mobility and improving hamstring flexibility.

4. Foam Rolling and Myofascial Release

Foam rolling is a form of self-myofascial release that targets tight muscles and fascia (the connective tissue surrounding muscles). Foam rolling can increase blood flow to muscles, improve flexibility, and reduce muscle soreness. As personal trainer I have a certification from the myo institute in myofascial release and can demonstrate proper foam rolling techniques to ensure you’re targeting the right areas and achieving optimal results. This technique can help tremendously in reliever pain and discomfort from tight overactive muscles. At the same time, under active muscles can also be contributing to your dysfunction and pain. Those muscles need to be strengthened for optimal skeletal muscle balance.

Common Foam Rolling Targets:

  • Quads
  • IT Band
  • Calves
  • Upper back

By incorporating foam rolling into your flexibility routine, you can speed up recovery and make your flexibility training more effective.

5. Strength Training for Balanced Flexibility

While stretching is essential for flexibility, strengthening muscles is equally important. Strong muscles support joint stability, which allows for a greater range of motion. A personalized strength training program designed by one of our San Diego personal trainers can complement your flexibility training by strengthening the muscles that are prone to tightness.

Strengthening Exercises to Improve Flexibility:

  • Lunges for hips and hamstrings
  • Deadlifts for back and hamstrings
  • Squats for glutes and quads
  • Shoulder presses for upper body flexibility

Strength training with a focus on mobility and functional movement patterns can prevent imbalances that limit your flexibility.

NOTE: It should be mentioned that many bodybuilders stretch vigorously in between sets to increase mobility and allow for a greater range of motion which allows for greater muscle hypertrophy; However, Bodybuilders often stretch between sets for several reasons, each contributing to their overall training goals. While stretching is typically associated with flexibility or injury prevention, for bodybuilders, the rationale behind stretching during workouts can be more nuanced. Let’s break down the (2) key reasons why stretching between sets can be beneficial for bodybuilders:

Increased Muscle Blood Flow and “Pump”

  1. Enhanced Vascularity: Stretching between sets can help enhance the vascular pump, which occurs when blood floods the muscles during and after exercise. By stretching, bodybuilders can help open up the blood vessels and increase blood flow to the working muscles, leading to a greater “muscle pump.” The pump is not just for aesthetic purposes; it also facilitates the delivery of oxygen and nutrients to the muscles, promoting better recovery and growth.
  2. Improved Nutrient Delivery: As muscles are stretched, the blood flow increases, which allows for better delivery of oxygen, nutrients (like amino acids and glucose), and hormones that aid in muscle repair and growth. This process supports muscle hypertrophy (growth), which is a primary goal for most bodybuilders.

Tips for Success:

  • Be Consistent: Flexibility takes time, and improvement happens gradually. Aim to stretch at least 3-4 times a week to see meaningful progress.
  • Stay Hydrated: Hydration is crucial for muscle function. Drink plenty of water to keep muscles supple and to aid in the recovery process.
  • Focus on Your Breath: When stretching, remember to breathe deeply and consistently. This helps relax the muscles and improve flexibility.
  • Work with a Personal Trainer in San Diego: A personal trainer can design a personalized flexibility program to fit your goals, body type, and limitations.

Conclusion:

Improving flexibility is an essential part of any fitness routine. Whether you’re recovering from an injury, enhancing athletic performance, or just looking to feel more mobile, a tailored approach with a personal trainer in San Diego can help you achieve your flexibility goals. By combining dynamic stretching, static stretches, yoga, foam rolling, and strength training, you’ll see noticeable improvements in no time.

Ready to get more flexible? Contact a professional personal trainer in San Diego today and start your journey toward greater mobility and overall well-being.

 

Looking for expert personal training in San Diego? Whether you want to increase flexibility, improve strength, or achieve your fitness goals, our certified personal trainers are here to guide you every step of the way. Get in touch today for a free consultation! Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer and a specialist in aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

 

The Mindset of Healthy, Fit People: Unlock Your success with Personal Training

Dec 31 2024

When it comes to achieving long-term health and fitness, success isn’t just about having the right workout routine or diet plan. The key lies in mindset. Healthy, fit people cultivate certain mental habits and attitudes that set them apart. As a personal trainer, understanding and adopting this mindset is critical—not just for your own success, but for helping your clients reach their full potential.

In this article, we’ll explore the mindset of healthy, fit individuals and show you how it can help you transform your fitness journey. Whether you’re just starting or looking to take your fitness to the next level, adopting these mental strategies will boost your success.

1. Growth Mindset: Believing in Progress, Not Perfection

One of the most powerful qualities of fit, healthy individuals is their growth mindset. They don’t expect to be perfect—they expect to improve over time. They understand that fitness is a journey, not a destination.

  • Key Takeaway: Embrace challenges and view setbacks as opportunities to learn. With a growth mindset, you understand that every workout is a step closer to your goals.

As a personal trainer, I work with clients to develop this mindset, helping them break through mental barriers and move past obstacles. Customized personal training programs can help you embrace the process and make measurable progress toward your fitness goals.

2. Consistency Over Perfection

Fit individuals understand that consistency is far more important than perfection. It’s not about doing the perfect workout every single day; it’s about showing up and putting in the work, even when it feels tough.

  • Key Takeaway: Consistency builds results, whether it’s hitting the gym, staying active, or sticking to a nutrition plan. Your effort compounds over time.

As your personal trainer, I’ll help you create a sustainable workout schedule and guide you through any challenges that arise, keeping you on track and motivated.

3. Mindful of Nutrition, but Not Obsessed

Fit individuals adopt a healthy relationship with food. They don’t see nutrition as a restriction, but as fuel for their bodies. They understand that balance is key: nourishing the body with the right nutrients without becoming obsessed or fixated on “perfection.”

  • Key Takeaway: Healthy, fit people choose foods that support their fitness goals while allowing themselves occasional indulgences.

When you work with a personal trainer like me, you’ll not only get fitness guidance but also nutrition advice tailored to your needs, helping you make smarter food choices without feeling deprived.

4. Focus on the Bigger Picture

Healthy, fit individuals see the big picture. They aren’t focused on short-term results but on long-term health and fitness. They understand that fitness isn’t just about aesthetics; it’s about building a strong, functional body that can support them for years to come.

  • Key Takeaway: Fitness is about more than looking good—it’s about feeling good, having energy, and improving quality of life.

With personalized fitness coaching, you’ll be able to set realistic, long-term health goals that focus on your overall well-being rather than just quick fixes.

5. Embrace Accountability and Support

Fit individuals know that accountability plays a big role in success. They often have a support system—whether it’s a workout buddy, a coach, or a community—that helps keep them motivated and on track.

  • Key Takeaway: Working with a personal trainer gives you the accountability and support you need to stay committed to your goals.

Having a fitness coach helps you stay focused and provides expert guidance, making your fitness journey more enjoyable and effective. As your personal trainer, I’ll be with you every step of the way to ensure you stay on track, celebrate victories, and learn from setbacks.

6. Positive Self-Talk and Mental Resilience

A positive attitude and mental resilience are essential traits of fit, healthy people. They believe in their ability to succeed and push through mental barriers that might hold others back. They replace negative self-talk with empowering, motivating thoughts.

  • Key Takeaway: Fitness is as much about mental strength as it is about physical strength. Cultivating a positive mindset will propel you toward success.

Through personalized training and mental coaching, I help my clients build the resilience to keep moving forward, no matter how tough things get. It’s not just about physical transformation; it’s about mental and emotional growth, too.

7. Prioritize Rest and Recovery

Fit individuals understand that recovery is just as important as the workout itself. They prioritize quality sleep, hydration, and stretching to ensure their body can repair, rebuild, and perform at its best.

  • Key Takeaway: Rest is essential for avoiding burnout, improving performance, and allowing your muscles to recover.

As part of a well-rounded fitness plan, recovery strategies are integrated into your routine. I’ll help you find the right balance of exercise, recovery, and nutrition to optimize your results.

How a Personal Trainer Can Help You Adopt a Healthy, Fit Mindset

As a personal trainer, my role isn’t just to guide you through exercises—it’s to help you develop the mindset and habits that will keep you motivated, consistent, and focused on your goals. With the right mindset, anyone can achieve lasting fitness success.

When you work with me, we’ll craft a personalized training plan that aligns with your unique goals, whether you’re aiming for weight loss, building strength, improving flexibility, or simply boosting overall wellness. Through expert coaching, accountability, and emotional support, I’ll help you cultivate the mindset of a healthy, fit person.

Start Your Journey Today

Are you ready to unlock your potential and transform your body and mind? Contact me today to schedule your first consultation. Together, we’ll develop a personalized fitness plan that empowers you to achieve lasting results. Click on the free consultation link on my website.

Ready to Transform?

Contact John Turk today for a FREE consultation and let’s start building the mindset of a healthy, fit individual together. Whether you’re in need of one-on-one training, group sessions, or nutritional guidance, I’m here to support your journey to health and fitness.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. I’m here to support your journey to health and fitness no matter what your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

 

 

Partial Reps vs Full Reps vs Constant Tension: Which builds more muscle

Dec 22 2024

When it comes to building muscle, the debate between different training techniques often boils down to a few core principles: range of motion (ROM), the number of repetitions, and time under tension (TUT). Among these, three popular movement forms frequently come up in discussions: full range of motion (ROM), partial reps, and constant tension. While each has its merits, they each offer distinct benefits and target muscle growth in different ways.

To understand which of these techniques is best for building muscle, it’s essential to dive into how muscle hypertrophy works and how each of these movement forms interacts with the physiological mechanisms responsible for muscle growth.

The Science of Muscle Growth

Muscle hypertrophy, the process of increasing muscle size, is primarily driven by three key factors:

  1. Mechanical Tension: The force placed on a muscle during lifting.
  2. Metabolic Stress: The accumulation of metabolites like lactate that causes “the pump.”
  3. Muscle Damage: Microscopic tears in muscle fibers that rebuild and grow larger.

When designing a workout routine for muscle growth, these factors must be carefully manipulated. Let’s now look at how full range of motion, partial reps, and constant tension contribute to hypertrophy.

Full Range of Motion (ROM)

What is it?

A full range of motion refers to performing an exercise through the complete arc of movement, from the starting position to the end position. For example, in a barbell squat, this would mean descending all the way to parallel or lower, and in a bicep curl, it would mean extending the arms fully and bringing the barbell or dumbbell all the way to the shoulders.

How does it build muscle?

Performing exercises with a full ROM is generally considered the most effective for maximizing muscle hypertrophy for several reasons:

  • Greater Muscle Fiber Activation: A full ROM ensures that a muscle is under tension for a longer period and through more of its length. This tends to recruit a greater number of muscle fibers, especially the deeper or less activated fibers, leading to more comprehensive development.
  • Joint Health and Flexibility: Full ROM exercises often help maintain joint mobility and flexibility, as they encourage the muscles to work through their natural range.
  • Progressive Overload Potential: With full ROM, it’s easier to progressively increase load and challenge the muscle through every stage of the movement.

Limitations

While full ROM exercises are optimal for overall hypertrophy, they may not always be the most efficient choice for certain exercises or muscle groups. For example, exercises like squats, deadlifts, or overhead presses might require complex coordination or can be technically challenging when performed with maximal depth.

Partial Reps

What is it?

Partial reps involve performing only a portion of the full range of motion during an exercise. For example, in a squat, instead of going all the way down, you might stop at the halfway point. Partial reps can be used at either the top, middle, or bottom portion of a lift, depending on the goal.

How do partial reps build muscle?

Partial reps are often used to target specific portions of a muscle’s range, increase time under tension, and overload the muscle in a specific phase of movement. Here’s how they contribute to muscle growth:

  • Increased Focus on Weak Points: By performing partial reps, you can emphasize and overload a specific part of the movement where you may be weakest. For instance, if you’re strong at the top of a squat but struggle with the bottom half, partial squats in the lower range can help you build strength and muscle in that area.
  • Higher Intensity: Partial reps can be useful for training with heavier loads than you could manage with full ROM. This can lead to increased mechanical tension and potentially greater hypertrophy for certain exercises.
  • Overload Without Fatigue: By focusing on partial ranges, you can accumulate more total reps or sets, leading to increased volume without excessive fatigue from full-range lifts.

Limitations

While partial reps are excellent for strength training and for addressing weak points, they can limit overall muscle development. They don’t activate the muscle fibers as comprehensively as full ROM exercises, and the time under tension is often reduced. As a result, hypertrophy may be less pronounced when compared to full ROM training for most muscle groups.

Constant Tension

What is it?

Constant tension refers to maintaining tension on the muscle throughout the entire movement, without allowing the muscle to fully relax at any point. This can be applied to both full ROM and partial rep movements. For example, in a bicep curl, rather than letting the arms fully extend at the bottom (where there’s little tension), the goal is to keep the biceps engaged throughout the entire movement.

How does constant tension build muscle?

Maintaining constant tension on a muscle has several benefits that contribute to hypertrophy:

  • Higher Time Under Tension (TUT): Keeping the muscle under constant tension for longer periods encourages metabolic stress, which is one of the key drivers of muscle growth. The longer a muscle is under load, the more it accumulates metabolites like lactate, which contribute to muscle fiber recruitment and growth.
  • Enhanced Pump: Constant tension increases the “muscle pump” sensation, which can lead to more blood flow to the muscle and an increase in cell swelling, both of which are associated with hypertrophy.
  • Improved Mind-Muscle Connection: By focusing on tension and control throughout the entire movement, you improve your mind-muscle connection, which helps to target the muscle more efficiently and stimulate growth.

Limitations

While constant tension is great for hypertrophy, it can be difficult to maintain on compound movements that involve multiple joints. For example, during deadlifts or squats, maintaining constant tension throughout the entire movement requires a lot of focus and may interfere with the efficiency of the lift. It’s also mentally taxing to maintain tension for extended periods, especially for larger muscle groups.

Comparing the Three Techniques

Technique Pros Cons Best For
Full Range of Motion Comprehensive muscle activation, increased flexibility, better joint health, progressive overload May be challenging for weak points, may require more coordination Overall hypertrophy, joint health
Partial Reps Can overload weak points, higher intensity, improved strength in specific ranges Reduced muscle fiber activation, lower overall hypertrophy Strength training, addressing weak points
Constant Tension Increases time under tension, better mind-muscle connection, greater metabolic stress Can be difficult to maintain on compound movements, mentally taxing Hypertrophy, pump-focused workouts

Which Is Best for Building Muscle?

The best approach for building muscle isn’t necessarily a choice between full range of motion, partial reps, or constant tension—it’s about combining these techniques to maximize all three hypertrophy mechanisms (tension, metabolic stress, and muscle damage).

  • For Overall Hypertrophy: Full ROM exercises should be the foundation of your routine, as they ensure the most comprehensive muscle activation and joint health. Incorporating constant tension (where appropriate) can enhance metabolic stress and further stimulate growth.
  • For Strength and Weak Points: If you’re looking to address a weak point in your range of motion or push past a plateau, partial reps can be a valuable addition. They allow you to overload a muscle in specific positions that may otherwise be limiting.
  • For Pump and Metabolic Stress: To really emphasize metabolic stress and muscle “pumps,” adding constant tension into your training can be very effective. It increases the time under tension and enhances the feeling of fullness in the muscle.

Conclusion

There’s no one-size-fits-all answer when it comes to building muscle. While full ROM exercises are generally considered the most effective for overall hypertrophy, partial reps and constant tension also have important roles to play. By combining all three techniques—using full ROM for the majority of your lifts, partial reps to target weak points or specific ranges, and constant tension for additional metabolic stress—you can create a balanced, effective training program that maximizes muscle growth.

 

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Deep Squats (Butt Wink) vs. 90-Degree Squats: Which Is Best for Your Clients?

Dec 15 2024

Squats are one of the most foundational exercises in strength training. They target key muscles in the lower body, improve functional mobility, and boost athletic performance. But as a personal trainer, you’ll encounter different types of squats that clients may prefer or need to focus on, namely deep squats (butt wink) and 90-degree squats. Understanding the key differences between these squat variations can help you guide your clients toward the best option for their goals, experience level, and physical condition.

What Is a Deep Squat?

A deep squat (sometimes called a full squat) is where the hips drop below the level of the knees. The thighs go well past parallel to the ground, and in the deepest position, the hips may be lower than the knees, with the glutes closer to or even below the knees. The deep squat challenges the body’s full range of motion, particularly engaging the glutes and hamstrings.

A key thing to watch for with deep squats is the “butt wink”—when the pelvis tilts posteriorly (backward) as the squat reaches its lowest point, causing the lower back to round. While some degree of rounding is normal, excessive butt wink can put undue stress on the lumbar spine, potentially leading to injury.

Benefits of Deep Squats

  • Full Range of Motion: Deep squats engage a wider range of muscles, including the glutes, hamstrings, and quads. This is especially valuable for clients seeking functional mobility and strength.
  • Glute Activation: The deeper the squat, the more the glutes are recruited, making it an excellent exercise for glute strength and hypertrophy (muscle growth).
  • Improved Flexibility and Mobility: Consistently performing deep squats can help improve flexibility in the hips, ankles, and lower back, key areas often limited in many clients.
  • Functional Movement: Deep squats mimic real-world movements requiring full hip and knee flexion, making them excellent for clients seeking to improve everyday movement and athletic performance.

Drawbacks of Deep Squats

  • Butt Wink Risk: If a client lacks sufficient hip, ankle, or lower back mobility, they may experience excessive “butt wink,” which places strain on the lower back. Be cautious of clients with a history of back issues.
  • Flexibility Requirements: Deep squats demand a high degree of flexibility and mobility. Clients with tight hips or ankles may struggle to perform the movement correctly.
  • Not Always Necessary: For clients focused on strength training for sports or powerlifting, a deeper squat may not be necessary. Parallel or 90-degree squats can often deliver the results they need with less risk.

What Is a 90-Degree Squat?

A 90-degree squat, also known as a parallel squat, is a variation where the thighs are parallel to the floor or slightly below, but the hips don’t drop past the knees. In this position, the knees bend to about 90 degrees, and the pelvis remains in a more neutral position compared to a deep squat.

Unlike the deep squat, the 90-degree squat reduces the potential for lower back rounding or “butt wink.” It’s an excellent option for those who may not yet have the mobility to go deeper or for clients who are new to squatting.

Benefits of 90-Degree Squats

  • Joint Safety: The 90-degree squat is considered safer for the lower back and knees, particularly for clients who may have limited mobility or those just starting strength training.
  • Strength and Muscle Focus: This squat variation still targets key lower-body muscles like the quads, hamstrings, and glutes effectively, but with less stress on the body, making it great for hypertrophy (muscle-building) without the risk of improper form.
  • Easier for Beginners: Because it doesn’t require as much hip and ankle mobility, the 90-degree squat is a great starting point for beginners, helping them master squat technique before progressing to deeper ranges of motion.
  • Reduced Risk of Injury: With less extreme flexion and a more neutral spine position, the 90-degree squat poses a lower risk of injury—especially in clients with less-than-optimal flexibility or strength.

Drawbacks of 90-Degree Squats

  • Less Glute Activation: The 90-degree squat places less emphasis on the glutes compared to deeper squats, especially in the lower portion of the movement.
  • Limited Range of Motion: While effective, the shallower depth means that fewer muscle fibers are recruited overall. Clients looking to develop maximum mobility or full-body strength may benefit from incorporating deeper squats.
  • Not Always Functional: The 90-degree squat doesn’t always mimic the full range of motion required in athletic activities, where deeper knee and hip flexion is needed.

Deep Squats vs. 90-Degree Squats: Which Should You Recommend to Clients?

As a personal trainer, the choice between deep squats and 90-degree squats should be based on your client’s goals, fitness level, and current mobility.

For Strength and Powerlifters

  • 90-Degree Squats: Competitive powerlifters typically perform squats to at least parallel for optimal leverage and joint safety. Since deep squats place more strain on the body, they are usually reserved for accessory movements or mobility work in powerlifting programs.
  • Deep Squats: Can be beneficial for accessory training and mobility development, but not always necessary for strength-focused athletes.

For Athletes and Functional Training

  • Deep Squats: Athletes often benefit from deep squats, as they mirror the functional movements required in many sports—where full hip and knee flexion come into play. Deep squats also help improve joint mobility and overall athletic performance.
  • 90-Degree Squats: Still useful, but may not fully simulate the range of motion needed for many athletic movements. They can be a good option for building strength in the quadriceps and hamstrings, especially in those with limited mobility.

For Muscle Building (Hypertrophy)

  • Deep Squats: Ideal for targeting the glutes, quads, and hamstrings. The greater range of motion allows for optimal muscle recruitment and is key for those focused on building mass in the lower body.
  • 90-Degree Squats: Still effective for muscle growth, but may place less emphasis on the glutes, particularly in the lower portion of the movement. They are a great option for clients who are working on improving squat technique or building strength with a lower risk of injury.

For Injury Prevention and Safety

  • 90-Degree Squats: Excellent for clients with limited mobility or those new to training. The 90-degree squat is safer for the lower back and knees, making it a good choice for those who are concerned about joint health or have a history of injury.
  • Deep Squats: If a client lacks the necessary flexibility or technique, deep squats can increase the risk of injury—especially if the “butt wink” causes unnecessary lumbar strain. It’s essential to assess their mobility and gradually build up to deeper squats over time.

For Beginners

  • 90-Degree Squats: Perfect for beginners who need to focus on form and build foundational strength. It’s easier for most clients to execute without the risk of mobility restrictions.
  • Deep Squats: More challenging for beginners and those with limited flexibility. Focus on improving hip, ankle, and lower back mobility before progressing to deeper squats.

Conclusion: Making the Right Choice for Your Clients

Both deep squats and 90-degree squats have their place in a well-rounded training program. The decision of which to prioritize depends on the client’s individual goals, experience level, and mobility.

  • Deep squats are ideal for clients seeking full-body activation, improved flexibility, and functional strength. They’re great for athletes, muscle growth, and mobility, but require good mobility and proper technique.
  • 90-degree squats are safer and more accessible, especially for clients with mobility limitations, beginners, or those focused on strength training without the risk of injury.

In many cases, a combination of both squat variations will provide the best results, incorporating the benefits of both while minimizing the risk of injury. As a personal trainer, it’s important to assess each client individually, adjusting squat depth and technique based on their unique needs and progress.

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Ladies, are those high heels worth it?

Nov 24 2024

Don’t blame Jimmy Choo

As a personal trainer, I’ve noticed that many of my female clients often complain about lower back and knee pain. While there are obvious anatomical factors—such as wider hips, which can cause the femur to angle inward, placing additional stress on the knees—I’ve found that other lifestyle factors may also be contributing to these discomforts. One of the most common culprits? High heels.

A recent study by Danielle Barkema, a Kinesiology graduate from Iowa State University, sheds light on how wearing high heels, especially over time, can exacerbate knee problems. The study explored how different heel heights impact knee health, particularly regarding knee osteoarthritis and joint degeneration. This is the NIH study.

The study followed 15 women who wore high heels at least twice a week. These participants wore shoes with different heel heights—flat shoes, 2-inch heels, and 3.5-inch heels. Barkema measured the forces on the knee joint and the shock that travels up the leg during the walking cycle using advanced tools like cameras, sensors, accelerometers, and a force platform.

The findings were clear: as heel height increases, the compression on the medial (inside) part of the knee also increases. In fact, wearing heels greater than 2 inches, even just a couple of days a week, can contribute significantly to the degeneration of the knee joint over time, potentially leading to conditions like osteoarthritis.

But the impact doesn’t stop at the knees. Wearing heels, especially those over 2 inches, alters your walking pattern. This can shift the position of your ankles, knees, hips, and even your trunk, putting strain on your lower back and potentially leading to back pain as well.

So how do you counter act the damage done by high heels?

If you’re dealing with knee or back pain, it’s important to consult with a healthcare professional such as a doctor or physical therapist. In the meantime, considering a change in footwear or incorporating exercises to strengthen the muscles around your ankles, knees and hips which will help alleviate some of the discomfort. A comprehensive fitness plan that includes functional movements and mobility work can go a long way in supporting joint health and reducing pain. An experienced personal trainer that specializes in “corrective exercise” may be a good start.

Optimize Your knee hea with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370 

Visit us at www.PersonalTrainerSanDiego.com to Get Started

 

4o mini

Unlock Your Energy: How Personal Training Can Revitalize Your Fitness Journey

Oct 30 2024

Are you ready to step into the gym for the first time, or trying to reclaim your fitness after years of inactivity? Many people feel drained or weak, often attributing it to aging or simply “not having it in them anymore.” It’s time to rethink that mindset—fatigue can often be linked to underlying issues that are easily overlooked.

Exercise: The Fountain of Youth

As a personal trainer, I firmly believe that exercise is the key to vitality. While nutrition plays an essential role in achieving fitness success, movement is the foundation of life. If I had to choose, I’d prioritize exercise. However, without proper nutrition, you may struggle to perform at your best. Even if you push through workouts, you could end up feeling more fatigued, achy, and irritable. This is a sign to reassess your diet—small adjustments can lead to significant improvements.

Are Nutrient Deficiencies Affecting Your Gym Mojo?

To determine if nutrient deficiencies are impacting your energy, it’s crucial to understand that energy relies on two main factors: the production of ATP from glucose and your body’s ability to utilize that energy, which hinges on essential vitamins and minerals.

The best sources of these nutrients are fruits and vegetables. Even if you’re consuming enough calories, you might still be lacking vital nutrients, especially if those calories come from unhealthy sources. High levels of saturated fats can further inhibit your body’s ability to transport these essential nutrients.

Identifying Underlying Causes of Fatigue

To effectively address your fatigue, consider getting a blood test before starting a new exercise program. This can help pinpoint any potential causes of low energy. Simple additions like vitamin D, B-complex vitamins, or Co-Q10 can make a significant difference. Note: If you’re on cholesterol-lowering statins, they can deplete Co-Q10 levels, so discuss supplementation with your doctor. It’s vital to work collaboratively with your physician rather than relying solely on general advice.

Key Blood Markers to Discuss with Your Doctor

As a personal trainer, I’ve seen how identifying energy-related issues can transform clients’ lives. Here’s a list of key blood markers that could be contributing to your fatigue. Remember, this information is for educational purposes, and you should consult your doctor for diagnosis and treatment.

  • CBC (Complete Blood Count): Ensure it includes cholesterol, liver, and kidney panels.
  • Vitamin D Levels: Important for bone health, mood, and immune function.
  • TSH (Thyroid Stimulating Hormone): Essential for thyroid function.
  • T3: Insist on this test for a complete picture of thyroid health.
  • C-Reactive Protein: Measures inflammation in the body.
  • Sed Rate: Indicates inflammation and potential autoimmune disease.
  • Calcium Levels: Crucial for muscle contraction and bone density.
  • B12 Levels: Vital for energy production.
  • Cortisol: Related to adrenal gland function and fat distribution.
  • Ferritin: Indicates anemia and may signal low vitamin C levels affecting healing.
  • Total Iron: Essential for energy levels.
  • Hemoglobin: Shows how effectively your body carries oxygen.
  • Potassium: Important for heart muscle health.
  • Homocysteine: A marker for potential heart disease; folic acid can help lower levels.

Optimize Your Fitness with Personal Training

Ready to take charge of your energy levels and enhance your fitness journey? Contact John Turk, San Diego’s leading personal trainer for aging professionals looking to reclaim their vitality. We’ll develop a personalized plan tailored to your goals.

Why Do My Joints Feel 80 Years Old?

Oct 9 2024

“Oh My Achy Joints!”

For years, I struggled with joint pain, particularly in my back and knees. Once I turned forty, I began to notice discomfort in my hands and feet as well. This persistent issue lasted almost a decade. Despite trying numerous remedies, including stretching, chiropractic care, massage therapy, acupuncture, naturopathy, orthopedic and osteopathic consultations, physical therapy, and nutritional advice, I found little relief. Eventually, I discovered the key to my healing: it was all about my diet.

Initially, I focused on what I might be lacking in my diet, experimenting with various foods, supplements, and healing modalities like ultrasound, electrical stimulation, and cupping. Yet, my pain and stiffness always returned. It dawned on me that the solution lay not in what I could add to my routine, but rather in what I could remove.

Many of us don’t realize that foods we’ve consumed for years can suddenly disrupt our immune systems and create digestive issues. As we age, our ability to assimilate certain foods—like dairy, specific fats, and additives in food products—changes. Over time, our gut microbiome can weaken due to factors like antibiotic use, alcohol consumption, and medications like ibuprofen, which can be harsh on the digestive system. These factors lead to inflammation and leaky gut, causing proteins to enter the bloodstream and settle in our joints, often triggering a significant histamine response. Combine this with histamine-rich foods, and we have a recipe for discomfort.

I prided myself on eating a clean diet and never suspected that foods such as peppers, tomatoes, potatoes, eggplant, and even certain binders in supplements could be the culprits behind my creaky, stiff joints, which were showing signs of structural changes. My previous attempts at a bland elimination diet yielded minimal results, primarily because I didn’t stick with them long enough. It can take over 30 days for certain foods to fully clear the system before you start to feel relief. Additionally, some problematic foods may not trigger symptoms for 4 to 7 days, complicating the process of identifying the culprits.

For one month, I strictly consumed broccoli, chicken, basmati rice, and cauliflower, drinking only water. I felt fantastic! This led me to gradually reintroduce foods, one group at a time, categorized by their anti-nutrient content: nightshades, sulfur, nuts, gluten, dairy, sulfates, lectins, and GMOs.

I had previously eliminated nightshade vegetables, which can cause joint stiffness in some individuals, but only for brief periods. After a month, I cautiously reintroduced them and waited longer to monitor any reactions. Sure enough, about four days after consuming bell peppers, I woke up with severe back pain. The same reaction occurred with tomatoes, potatoes, eggplant, and even paprika seasoning. During my food trials, I also discovered I had a sulfur allergy to eggs and raw garlic and onions, as well as issues with lectins in beans and legumes, particularly lentils. These reactions included itchy skin, a runny nose, and significant joint stiffness, which stretching could only relieve temporarily. At times, my lower back felt like it was burning deep inside.

I learned that even small amounts of these problematic foods could trigger reactions. At a gathering, I picked out chopped tomatoes from a salad, thinking I could avoid any issues. However, even those tiny pieces led to misery after four days.

Many supplements also contributed to my problems, as numerous brands labeled “natural” contained the very foods I was allergic to. Additionally, the binders and fillers in most supplements can irritate sensitive individuals.

In my journey, I encountered Clint Paddison, who experienced similar symptoms and overcame them. His Ted Talk resonated deeply with my experience.

Now, thirteen years later, I have completely transformed my already healthy diet and feel fantastic. My joints have never felt better. I empathize with those suffering from back pain; I know how debilitating it can be. To maintain flexibility, I perform specific stretches each morning, targeting my back, hips, and legs to relieve pressure on my spine. It’s also essential to engage in light movement throughout the day to aid healing, as joints have a limited blood supply. During my recovery, I rode a stationary bike for five minutes at a low speed and resistance, three times a day. This gentle movement significantly helped heal my tendonitis. I also incorporated light twisting movements for my back to promote blood flow. Always remember to move within a pain-free range and at a slow pace. “Don’t move through the pain, move to the pain,” and remember: “motion is lotion for the joints.”

 

 

Healing the Joints: Nature’s Best Supplements for Inflammation and Cartilage Regeneration

Calming Inflammation:

Joint health is essential for maintaining an active lifestyle, and inflammation can significantly impact our mobility and comfort. Fortunately, nature offers a range of supplements that can help reduce inflammation and support the regeneration of joint cartilage. In this article, we’ll explore some of the most effective natural supplements to promote joint healing, but first we must calm the inflammation.

To begin the healing process, it’s crucial to address inflammation. Here are some of the top natural anti-inflammatory supplements:

  1. Curcumin (Liposomal Form)

Curcumin, the active compound in turmeric, is renowned for its potent anti-inflammatory properties. When taken in liposomal form, its bioavailability is enhanced, allowing for better absorption and effectiveness in reducing joint inflammation.

  1. Boswellia Serrata

Boswellia serrata, also known as Indian frankincense, has been used for centuries in traditional medicine. It contains boswellic acids, which have been shown to inhibit inflammatory pathways, making it a valuable supplement for joint health.

  1. Ginger Rhizomes

Ginger is another powerful anti-inflammatory agent. Its active compounds, gingerols and shogaols, can help reduce pain and inflammation in the joints. Incorporating fresh ginger into your diet or taking ginger supplements can provide significant benefits.

  1. L-Selenomethionine

This naturally occurring form of selenium has antioxidant properties that can help combat oxidative stress, a contributor to inflammation. It may play a role in reducing joint pain and improving overall joint health.

  1. Tart Cherry

Tart cherry extract is rich in anthocyanins, which have been shown to reduce inflammation and oxidative stress. Studies suggest that tart cherry can help alleviate symptoms of arthritis and support recovery after intense physical activity. Studies reinforce the notion that consuming fruits and vegetables, or their derived products, can have significant benefits.

Rebuilding Joint Cartilage

Once inflammation is under control, it’s important to focus on rebuilding joint cartilage. Here are some key supplements that can support this process:

  1. Biocell Collagen (UC II)

UC-II is a patented form of undenatured type II collagen. It helps support the immune system’s tolerance to cartilage, potentially reducing joint pain and stiffness. Look for the “Biocell” form for optimal results. It has also been shown by studies to be effective in usage for pets like dogs, cats & horses. In studies by the NIH, UC-II administration has been reported to be more effective than the most frequently used glucosamine and chondroitin sulfate supplements in joint health studies that were done with humans and animals. UC-II can alleviate inflammatory T-cell response and activate T-regulatory cells via its oral tolerance mechanism, which eventually may reduce the cartilage damage.

  1. Calcium Fructoborate

Calcium Fructoborate plays a critical role in bone and cartilage health. The “Fruite X-B” form is a highly bioavailable option that helps enhance joint function and structure. CF has also been shown in studies to reduce markers that are indicators of heart health like c-reactive protein and other autoimmune disorders that effect, IL-6, IL-1B, MCP-1 and Sed-Rate and Fibrinogen. In addition, it has been shown to increase endogenous levels of vitamin D and lower bad cholesterol and increase HDL, the good cholesterol. The following Study by the NIH is linked.

  1. Hyaluronic Acid

Hyaluronic acid is a vital component of synovial fluid, which lubricates joints. Supplementing with hyaluronic acid can improve joint mobility and reduce pain associated with osteoarthritis.

  1. Glucosamine

Glucosamine is a well-known supplement that supports cartilage health and joint function. It helps maintain the integrity of cartilage and may even help slow its deterioration over time.

  1. MSM (Methylsulfonylmethane)

MSM is a naturally occurring sulfur compound that has been shown to reduce pain and inflammation. It can also support the structural integrity of joints and help rebuild cartilage. Emerging research suggests that MSM may one day aid in the treatment of various types of cancer.

Conclusion

Healing the joints involves a comprehensive approach that includes managing inflammation and promoting cartilage regeneration. Incorporating these natural supplements into your regimen can help enhance joint health and improve your overall quality of life. As always, it’s important to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

By harnessing the power of nature’s best anti-inflammatory and cartilage-rebuilding supplements, you can take significant steps toward healthier, pain-free joints.

Healing Bone Density Issues-The Natural Way

Oct 2 2024

A Strong Mind for a Strong Body

This post shares my wife’s inspiring health journey as she transformed from near destruction to wellness through natural remedies and smart training techniques.

 

By Julia Turk:

Celebrating my 33rd birthday was a challenge. I found it hard to enjoy life when my body felt like it was 93. Every part of me ached, and I felt so fragile that even the slightest movement could lead to disaster.

One of the toughest moments was watching my thick hair fall out in clumps—a problem so severe it began to affect our condo’s plumbing!

After some convincing from my husband John, I underwent blood tests and a bone scan, which my doctor initially hesitated to order because of my age. Despite my low back pain and a family history of osteoporosis, the scan revealed I had Osteopenia in my spine and hips. I left the doctor’s office with a prescription meant for someone much older, and almost immediately, I felt worse—my joints ached, especially my jaw.

John, a passionate health professional, took my situation personally. He was determined to help me heal in a way that worked with my body, not against it. He warned me that his approach wouldn’t be as easy as popping a pill; it would require changing the bad habits and mindsets that had led me to this point.

As a swimwear model, I had adopted a strict exercise routine and diet to maintain my figure, which delivered immediate results but ultimately took a toll on my muscle growth, bone strength, and overall health. By age 33, I was exhausted, unfocused, emotionally drained, and struggling to sleep. My body was rebelling against the caffeine-fueled nights and nutrient-poor diet I had imposed on it. My doctor advised me to gain twenty pounds to build bone density, which terrified me given my petite four-foot-eleven frame.

John reassured me that he would help me find a better path. A few days later, he introduced a creative holistic plan: we would ‘trick’ my body into believing it had gained weight by wearing a weighted vest while doing chores and climbing stairs. I worried that it would overwhelm my fragile frame, but surprisingly, I felt better every time I wore it. This was the start of my hope for change.

I refused to gain weight but complied with my doctor’s orders to take Calcium Citrate pills. Strangely, my calcium levels showed no improvement despite my efforts. It turned out my body needed calcium from food sources. I began incorporating Greek yogurt, rich in calcium and probiotics, and added Magnesium Glycinate, Phosphorus, and Boron to help with absorption.

Since I loved vegetables, John suggested squeezing lemon over my spinach to neutralize oxalic acid, which can hinder calcium and iron absorption. After discovering low vitamin D levels, my doctor prescribed a large weekly dose, but John wisely adjusted it to a smaller daily dose to avoid overtaxing my system.

He encouraged me to take weight-bearing activities seriously, emphasizing the importance of safe, effective heavy lifting—not for aesthetics, but to stimulate bone growth. Although I had always gravitated towards a leaner appearance, I realized I needed to reframe my understanding of muscle. It’s essential for a healthy body, longevity, metabolism, and immune function in everyone.

I started to reflect on what I consumed. John emphasized that it was more important to remove harmful elements from my diet than to simply add new ones. I began asking myself tough questions: What purpose does this food serve? Does it build me up or tear me down? I realized my Diet Coke habit had to go, as phosphoric acid disrupts the balance of phosphorus in the body, negatively affecting calcium levels.

Replacing that habit with something nourishing, I switched to hot lemon water, which supports my nerves, kidneys, and bones. Lemon water helps cleanse the kidneys, crucial for calcium balance. Additionally, I learned that parsley is also great for kidney health.

Another key element of my recovery has been prioritizing sleep and managing stress. I’ve come to understand that ignoring these aspects could lead to damaging cortisol spikes. With spiritual guidance, I’m learning to approach life with peace and discernment rather than fear or obligation. This journey has helped me let go of the need to please others, allowing me to embrace a lifestyle focused on inner peace and balance.

Trust has always been a challenge for me. I used to believe that if I wasn’t in control, everything would fall apart. While this mindset served me for a time, it nearly destroyed me.

I had to confront difficult questions: Do I believe my worth is tied to being skinny? Is my ultimate goal simply to be thin? Skeletons may be skinny, but what I truly desire is health, vibrancy, thoughtfulness, and beauty.

This reflection led me to redefine beauty: it’s not about hitting a specific weight but rather feeling confident, enjoying healthy skin, hair, and teeth, maintaining youthful posture, stamina, and flexibility. It’s about the connections I foster with others; when I’m healthy, I can be compassionate and empathetic. When I’m not, I’m often consumed by self-pity. Focusing too much on a ‘perfect’ weight diminishes my quality of life, creating a shallow existence that feels unbearable.

When John suggested changes to my diet, I struggled to let go of my old habits, especially with peers who didn’t support my success. I had to remind myself: Would my loving husband really jeopardize his reputation and our marriage just to make me gain weight? Realizing this made it clear that my emotional history was distorting my perspective.

God has blessed me with incredible resources and knowledgeable people who genuinely care about my health and longevity. I’m learning that wisdom involves acknowledging what I don’t know and trusting those who do. Healing is not a solitary journey; we thrive when supported by those worthy of our trust.

My Advice for Anyone Facing Health Challenges:

  1. Take Responsibility: You hold the power to change your life.
  2. Face the Truth: Confronting your issues will help you overcome obstacles and find success.
  3. Seek Trusted Professionals: Choose those who align with your values.
  4. Embrace Change: Allow yourself the grace to adapt, even if it feels uncomfortable.
  5. Trust the Process: Relax and let things unfold.
  6. Focus on Your Goals: This journey is about longevity and harmony, not perfection.
  7. Celebrate Small Wins: They accumulate into significant achievements.

Life is a series of moments—be present and enjoy the journey. If you don’t, you risk wasting your life.

Warm wishes from your fellow health warrior,

Jules

*I thank God every day for John Turk; not only is he an amazing husband, but I believe his wisdom saved my life.

For more encouragement, visit my website: www.AbbasHeart.net or my youtube channel @JuliaShalomJordan.

 

Understanding Whole Body Vibration Machines: Benefits and Risks

Sep 23 2024

What exactly is a vibration machine, and are there any potential downsides to using one? In this article, we’ll delve into these questions, examining both the advantages and potential drawbacks of these popular wellness and fitness devices.

Types of Movement

Vibration plates come in various types, each offering different movement patterns. Some machines move up-and-down (often referred to as linear or vertical plates), while others shift from side-to-side like a seesaw (sometimes called lateral pulse machines). There are also dual-motion or 3D machines that combine both types of movement, and some offer additional variations.

Opinions among studies and experts are divided on whether oscillating or pulsating movements are superior. To cover all bases, I opted for a machine capable of both types of movement but wanted the option to use them separately. This approach is based on the advice of some Whole Body Vibration (WBV) proponents, who suggest that combining both movements simultaneously might not be ideal for everyone—similar to having two songs playing at once, which can make neither enjoyable.

So far, I’ve experimented with all three movement types (oscillating, pulsating, and combined) and have felt positive results after each session.

Frequency Vs. Amplitude

Think of waves crashing on the shore: the frequency of the waves corresponds to the number of waves per minute, while the size of the waves represents the amplitude. For vibration plates, frequency refers to the number of vibrations per second, measured in Hertz, and amplitude indicates how much the vibration moves up-and-down or side-to-side in a seesaw motion.

These two factors—frequency and amplitude—are crucial in determining the effects of vibration therapy on the body. For instance, the lymphatic system responds to lower frequencies, while muscles tend to resonate at slightly higher frequencies. However, extremely high vibrations, such as those from industrial machinery or power tools, can have adverse effects.

Potential Drawbacks and How to Mitigate Them

Vibration machines might appear to be a modern gym fad, but they are grounded in scientific principles and have been used in exercise and physiotherapy for some time. Many physical therapists and healthcare professionals advocate for whole body vibration as a method for pain relief, addressing musculoskeletal issues, and improving movement.

However, improper use or certain health conditions can lead to drawbacks. Here, we’ll outline common side effects and provide tips for avoiding them. Remember, it’s always important to consult with your doctor before trying a whole body vibration device.

Common Side Effects and Prevention

  1. Vibration-Induced Discomfort: New users might experience discomfort during or after a workout due to the rapid contraction and relaxation of muscles. This muscle soreness is typically mild and normal, but it’s important to distinguish between discomfort and pain. Prevention Tips: Maintain proper form and consult a Doctor, Physical Therapist or Personal Trainer if pain persists.
  2. Dizziness or Nausea: Some users might feel dizzy or nauseous as their body adjusts to the vibrations, which stimulate the vestibular system responsible for balance. This can happen if one stays on the device over a prolonged period of time or using it too frequently. Time should be limited according to the manufacturers guidelines.
    Prevention Tips: Start with short sessions and gradually increase the duration as you adapt. I recommend starting at 5 minutes in duration and not going longer than 15-20 minutes.
  3. Joint Discomfort: Those with existing joint issues might experience discomfort. While vibration can enhance joint flexibility and overall comfort, exercises should be performed carefully.
    Prevention Tips: Use a mirror to check joint alignment and seek guidance from a Personal Trainer or physiotherapist if discomfort continues.
  4. Headache: Occasionally, users report headaches, possibly due to increased blood flow or muscle tension.
    Prevention Tips: Stay well-hydrated and stretch your neck and shoulders after use.

Vibration Injuries: What to Know

Concerns about vibration injuries often stem from studies on industrial equipment, which can cause significant harm due to high-frequency vibrations and long-term exposure. In contrast, fitness vibration machines operate at much lower frequencies and are used for shorter periods. 15-20 minutes. It is not recommended to go longer than that especially if you are over 50 years of age and unfit or fall into any of the categories below.

Considerations for Specific Groups

Certain individuals should consult their healthcare provider before using a vibration machine. These include those with:

  • Pregnancy
  • History of stroke
  • Heart disease
  • Diabetes
  • Blood clotting disorders
  • Pacemaker
  • Seizure disorders
  • Ocular disorders
  • Artificial joints

For most people, vibration training is safe and effective when used properly.

Benefits of Vibration Training

Research has demonstrated that vibration machines can benefit various health conditions and enhance fitness. Key findings include:

Enhanced Recovery:

Fitness and Health Advantages:

In summary, vibration machines offer various benefits for fitness and recovery, though it’s important to use them correctly to avoid potential side effects. Always consult a Fitness Professional like a personal trainer or physical therapist, if you have specific health concerns or conditions.

 

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