By Thomas King, MSc, CSCS, CSEP-CEP

Ever wonder what’s going on in the world of strength and conditioning? Well, look no further! In this post, we look into some of the trends and interesting research tidbits for all you nerds out there. For those eager to learn more, I have included references for all of the points at the bottom of this post. Without further delay, here we go!

Strength Training Recommended Even During “Elderly” Years

In their most recent position statement, the National Strength and Conditioning Association (NSCA) gives a whole-hearted endorsement to exercising in old age. We’re not talking about some light walking and 5-pound plastic-coated dumbbells either, the NSCA recommends performing repetitions at 70-85% of 1 repetition maximum and including high velocity power exercises to help reduce age induced sarcopenia (Muscle Loss). [1]

Not Your Traditional Way of Getting Cardio

Think pole dancing classes are just a joke? Turns out these classes are serious exercise. In a study conducted by researches from the University of Western Australia, participants taking part in a 60-minute class were found to achieve an average heart rate of 131 beats per minute, not quite a stroll in the park! [2]

Foam Rolling May Not be Good at Rolling Away Muscle Soreness

Feeling particularly sore from your last workout and want to do some foam rolling? Maybe try a different recovery strategy, as new research from Salem State University shows that foam rolling does not significantly reduce perceived muscle soreness. The foam rolling did help recovery from agility-type exercise though, so for you multi-directional athletes out there (i.e., soccer, hockey, ultimate frisbee), take notice. [3]

Get a Spotter, Lift More!

Want to go for a new bench press personal record? Then make sure you use a spotter, and not for the most conventional reason (e.g. safety!). A team of researchers from the United Kingdom found that the presence of a spotter increased both the total reps a participant could perform and the weight they could lift. [4]

Exergaming, Another Way to Get Your Cardio

Not only is pole dancing a workout, but it turns out, so is exergaming. Exergaming is an emerging exercise system that mixes traditional video games with physical activity and it can certainly produce some results. In a study comparing exergaming to traditional treadmill walking, exergaming was found to produce higher peak heart rates and oxygen consumption. [5]

photo credit: gamercize Gamercize GZ Sport in Action via photopin (license)

I hope you found some of these points interesting, I know I did! Stay turned as the goal for us at JKC is to turn this into a regular feature on the JKC blog.

~Thomas 💪

References

[1] Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D., Ryan, E. D. (2019). Resistance training for older adults: Position statement form the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052.

[2] Nicholas, J.C., McDonald, K. A., Peeling, P., Jackson, B., Dimmock, J.A., Alderson, J.A., Donnelly, C.J., (2019). Pole dancing for fitness: The physiological and metabolic demand of a 60 minute class. Journal of Strength and Conditioning Research, 33(10), 2704-2710.

[3] D’Amico, A.P., Gilles, J. (2019) Influence of foam rolling on recovery form exercise-induced muscle damage. Journal of Strength and Conditioning Research, 33(9), 2443-2452.

[4] Sheridan, A. Marchant, D.C., Williams, E.L., Jones, H.S., Hewitt, P.A., Sparkes, A. (2019). Presence of spotters improves bench press performance: A deception study. Journal of Strength and Conditioning Research, 33(7), 1755-1761.

[5] Tietjen, A.M.J., Devereux, G.R. (2019). Physical demands of exergaming in healthy young adults. Journal of Strength and Conditioning Research, 33(7). 1978-1986.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

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