Body & Soul March 2016 Newsletter
what to expect when you return to training after a long break
First of all, we commend you on your decision to get back to training; getting back to a fitness routine takes no small amount of will power. Of course, how you start again will depend greatly on how long of a 'break' you took (i.e. weeks, months or years) and will even depend on the intensity of the training you did before your break. Read more...
Taking time off from training, also called detraining, will result in changes to your fitness level and abilities. If you took time off due to an illness, an injury or simply because you wanted to, you shouldn't expect to jump back in and be able to immediately perform the heavy lifts or high intensity workouts you did before your break. Even a two week break can significantly affect the amount of oxygen supplied to your muscles when exercising at your hardest, also known as VO2 max. Compared to VO2 max, strength gains will decrease at a slower rate, particularly for athletes who may still retain almost half of their original strength a year later.¹
If you need to take time off from training, it is important to talk to your trainer about minimizing losses to your strength and cardio levels. It's also a good idea to make a firm plan for your return to training. In the end, you still have an advantage over many people: you know what to expect and you know how your body typically responds to training, giving you a better chance of sticking to a routine and quickly regaining any losses to your fitness level and abilities.
fitness tip: keeping a neutral neck
Poor posture can lead to unnecessary strains on your body, particularly when it comes to your neck. For many people, neck injuries and pain are the result of attempting to achieve faster repetitions with a shorter range of motion, often compromising their neutral neck position. For instance, when completing a chin-up some people will extend their chin towards the bar as they lift themselves up, putting their neck out of alignment and causing increased tension to the neck muscles.
nutrition tip: revising your diet as you age
As you age, your nutritional requirements change, particularly if you become less active. Whether you hope to lose or maintain your weight as you age, your caloric intake should consider your level of activity. It is important to eat foods that are calorie-wise and high in nutrition. If you are eating more calories than you are burning, you will likely find yourself gaining weight. According to Dieticians of Canada, you should plan for three meals and one to three small snacks each day. For more information, check out Eating Well with Canada's Food Guide.
Studio Closure: Body & Soul will be closed Friday March 25th to Sunday March 27th for the Easter weekend. Studio will re-open Monday March 28th at 6am. We hope you have a safe and nice long weekend.
New Staff Member: We are excited to welcome Davor Isic to the Personal Training Team!
Continuous Learning: Personal Trainer Michelle Wong is now a BCRPA registered Osteofit Trainer! We'd like to thank all of the clients who volunteered their time to help Michelle complete her practicum hours.
Waitlist: Are the times and days you want to train fully booked? Are you available at short notice to train? Complete a waitlist slip in the studio and we will call you the day prior if a spot has opened up with your favourite trainer(s).