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How to build muscle strength…

Building muscle strength comes down to two things: exercise and nutrition.

Exercise

Consider experimenting with eccentric resistance training – slowing down the eccentric phase of muscle contraction. This method will cause the muscle to sustain greater levels of cellular damage and result in further cellular repair, which in turn means increased strength and muscle mass.

Nutrition

Protein is essential for gaining strength, as it is what the body uses to build the muscles back up to react to increased demand. Insufficient protein intake can hinder your efforts in the gym. Some people find it hard to eat sufficient protein throughout the day, in which case protein shakes may come in handy; however, real food is usually a better source for protein than supplements. Most people only need about 0.8-1g of protein per pound of lean body weight (not total weight) per day.

When it comes to building muscle, the best approach will depend on each individual person. Talk to your trainer about what you can do to build your muscle strength.

Fitness File – July

fitness files

The July issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:

  • practicing mindfulness 
  • fitness tip: stretch your lats!
  • nutrition tip: from pantry to table
  • COVID-19 studio update(s): latest updates
  • club news: trainer testimonials and group training
  • staff spotlight: Bahar Bakrani (Personal Trainer)
  • studio Q&A: how can physiotherapy help me correct my posture?

Check it out here.

Take caution with the heat!

The summer can be a great time to enhance your exercise routine, particularly if you want to take advantage of the longer and warmer days; however, we urge you to take caution on the hotter days. Your typical exercise routine may take more out of you on days that are hot and could lead to serious consequences.

In order to enjoy the summer, stay active and stay safe, we urge you to consider the following:

  • Be prepared: On days that are expected to be hot, plan for an indoor workout, a less intense outdoor workout or take a day to let your body rest.
  • Stay hydrated: You may think that your intermittent water breaks are enough but consider the fact that you will likely be sweating more and will need to drink more as a result. Listen to your body and don’t skimp on the water.
  • Dress for success: While we don’t want you to wear anything you feel uncomfortable in, we do urge you to consider clothing and materials that let your body breathe. Don’t forget the sunscreen!
  • Try an early morning or late evening workout:  Avoid those peak, critical hours by ensuring you get out before or after the blazing sun is out.

Hydrate and stay safe!!

Injury Prevention

While you may not have complete control over everything that goes on in your life, there are many ways in which you can prevent injuries from occurring when it comes to your exercise program:

  • Listen to your body. Don’t ignore your body’s warning signs. While some degree of discomfort during and following your training session is normal, pain is typically a sign that you have – or soon will have – injured yourself.
  • Know your limits. Pushing your body beyond its comfort zone is necessary to improve your health and fitness; however, it is important to be aware of your body’s limitations. Pushing yourself beyond what your body can do is a sure-fire way to hurt yourself.
  • Create and work within a safe environment. Set yourself up for success by ensuring your surroundings provide a safe place for exercise. For instance, you should avoid slippery surfaces, ensure equipment is properly stored when not in use and always wear proper (activity-specific) footwear.
  • Plan recovery days. Your body needs time to recover and adapt to your exercise program, particularly for high-intensity programs. Talk to your trainer to learn more about an appropriate recovery period with respect to your workout program.

While injuries are common when starting a fitness program, research has shown that working with a personal trainer not only generates results more quickly and efficiently but also with fewer injuries than training alone.

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