Personaltrainingzug

💥REDUCED TRAINING VOLUME💥
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This paper analyzed the minimal effective dose to maintain aerobic endurance in the general population.
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They found that even 2 sessions a week or 45% reduced training volume is enough to maintain endurance for up to 4 months.
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So if time gets scarce or you're on vacation, sick or in a stressful situation, you can significantly decrease your training volume and maintian performance IF INTENSITY IS MAINTAINED.
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They got similar results in strength and muscle mass (checkout the previous post).
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💥WEIGHTLOSS REVIEW💥
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No difference was found in fat loss in diets forms of low-carb and low-fat when calories and protein intake was equated.
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These results, that the acutal weightloss is more realted to a caloric deficit and protein intake, has been shown multiple times.
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So choose what is easiest for your to adhere to.
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Was sagt eigentlich die Wissenschaft zu erfolgreichen Abnehmern?

Hier die wichtigsten 8 Punkte, die zu beachten sind!

Die Podcast Episode #33 zum passenden Artikel findet ihr hier:
https://anchor.fm/ptz

Diese systematische Review fasst die relevantesten Charakteristiken und Gewohnheiten zusammen.

Science to Go #33 Abnehmen und Gewicht halten. Im ersten Segment von Science to Go des Personal Training Zug Podcasts steht eine Analyse einer systematischen Review im Zentrum, die erfolgreiches Abnehmen genauer unter die Lupe genommen hat. "Über 50% der Personen, die 10% ihres Körpergewichts verloren haben, werden dieses im Verlaufe der ...

💥REDUCED VOLUME💥
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Nearly everybody encounters a time where they can't train as much volume wise (due to family, business, personal...)
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During these times even just maintaining your performance rather than improving it is key.
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Great news is that even with as little as 1 strength session a week in younger adults, muscle mass and strength could be maintained for up to 10 months if the exercise intensity was maintained.
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So if you don't have as much time to train, don't worry. You can maintain a lot during these periods.
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💥AGEING IS NORMAL💥
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This systematic review may indicate that many imaging findings of degenerative spines are quite normal in asymptomic individuals as well.
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90% of +60 year olds had a degenerate disc, bulging disc, herniated disc or thinning disc.
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Even about 50% of 30-40 year old have slome signs of spine degeneration which suggests that is a part of the normal ageing process.
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Don't try to freak out about every small MRI finding. Espacially if you are asymptomic.
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💥ROTATOR CUFF💥
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It is often believed that the rotator cuff can only be trained by doing strict external/internal rotations.
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These exercises are often done in a 90 degree elbow angle. Yet research has shown multiple times that even basic push/pull exercises work the rotator cuff just as well.
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Try to work on movements rather than a specific muscle.
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💥PEAK SPEED💥
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This study showed that players regularly achieve 85-95% of running speeds of maximal velocity during team sports.
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So there is a NEED to prepare our athletes PROGRESSIVELY for regular bouts of peak running speeds.
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Players who achieved more than 95% of max velocity regularly had a smaller injury risk. Meaning that we should definetely include MAXIMAL bouts of sprints into our athletic training.
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💥 "ABNORMAL KNEES" 💥
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The great thing about MRI scans is, you'll always find something, the bad thing is, you'll ALWAYS find something abnormal, negative, degenerative.
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That can really concern the patient or client, which can make them develop thoughts about it and adjust their lifesytle behavior even if they have NEVER really felt anything before the scan.
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Yes of course, scans have their place, but we see way to often that the scan is treated rather than the patient. That's a big issue, because the "same" classification of MRI image can bring different symptoms for the patient.
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So please don't overvalue MRI all the time, as if would be the solution for everything. TREAT THE PATIENT AND NOT THE MRI!
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💥PROGRESSIVE OVERLOAD💥
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We've covered the term progressive overload many times on this channel but the way put it into words gives it another great perspective.
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When I hear about how clients, athletes or friends are advancing their training volume and intensity, it's often way more aggresive than progressive.
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Meaning, that they want to increase the volume, intensity and even complexity quite rapidly without having spent the "necessary time" in a training range to give the body and mind enough time to adapt to it.
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So please, take your time with small increments of increases of intensity and volume, don't hammer yourself non-stop, movement quality should be preservable and always remember that it takes time, so be patient and KEEP AT IT!
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New Episode is Live 📻🎧

#32 Kältetherapie, Kyrotherapie, Wechselbäder und Eis. Wie Kälte auf den Körper wirkt / Auswirkungen von Kälte auf den menschlichen Körper. Listen to this episode from Personal Training Zug Podcast - Janosch Bourgeois on Spotify. In der heutigen Episode des Personal Training Zug Podcast sprechen Patrick und ich über die möglichen Anwendungen der Kältetherapie. Dabei werden wir zwischen potentiellen Effekten wie Entzündungshemmung, P...

💥FULL ROM💥
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It is often believed that increasing your range of motion ROM can only be increased by static stretching.
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But the literature in the past years has suggested again and again, that training with full rnage of motion (sometimes eccentric preferred) can increase ROM and make you more mobile just as effectively or even more.
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IMPORTANT: So strength training is often a more time efficient way to improve your ROM WHILE AT THE SAME TIME IMPROVE, STRENGTH, BONE DENSITY & CARDIOVASCULAR HEALTH.
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So for most of us we're better off not spending hours of our training with static stretching. Also flexibility has not been shown to improve quality of life compared to resistance training.
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🕺STRONG GRANDPARENTS🧓
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When we get older we lose about 1% of muscle mass, strength and bone density each year starting from 30-35yrs.
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Meaning that by age 80-85 most seniors live by with about 50% of their physical capabilities.
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The bad news is that with age the symptoms of chronic diseases increase significantly. Also a FALL can get more and more fatal :( and can also be a big impact on the persons mobility (grosheries, laundry, activities etc.)
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The good news is that strength training no matter the age can really increase strength and potentially also maintain muscle mass for longer, although keep in mind that a decrease can not be halted, but rather delayed / slowed down.
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So please talk to your healthcare professional and grandparents about it, if you're unsure on how to enroll such a program. ALL LEVELS OF HEALTH + FITNESS CAN BENEFIT. Or just send me a DM 📩
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