Surprising result of training STRENGTH & CARDIO concurrently…

cardio

I’m often asked what the best way to decrease body fat while maintaining muscle mass – diet or cardiovascular exercise (low intensity steady state).

Below are a few articles which show if you do low intensity steady state cardiovascular exercise and strength training at the same time, you lose the benefits of both!  Training for strength and cardiovascular endurance (via low intensity steady state cardiovascular exercise) concurrently decreases gains in:

  • Cardiovascular fitness,
  • explosiveness,
  • strength and
  • muscle mass.  1,2,3,4

So, if you have a desire to lean out and shred while maintaining your hard earned muscle mass,  do so without low intensity steady state cardiovascular exercise, and focus on an impeccable diet.

  1. Neuromuscular adaptations during concurrent strength and endurance training versus strength training. Häkkinen K, Alen M, Kraemer WJ, Gorostiaga E, Izquierdo M, Rusko H, Mikkola J, Häkkinen A, Valkeinen H, Kaarakainen E, Romu S, Erola V, Ahtiainen J, Paavolainen L. Eur J Appl Physiol. 2003 Mar;89(1):42-52.
  2. Comparison of two lower-body modes of endurance training on lower-body strength development while concurrently training. Gergley JC. J Strength Cond Res. 2009 May;23(3):979-87.
  3. Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Dolezal BA, Potteiger JA. J Appl Physiol. 1998 Aug;85(2):695-700.
  4. Effect of concurrent endurance and circuit resistance training sequence on muscular strength and power development. Chtara M, Chaouachi A, Levin GT, Chaouachi M, Chamari K, Amri M, Laursen PB. J Strength Cond Res. 2008 Jul;22(4):1037-45.

From an article on humanengine.com (May 2012)

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MYTH – Body can only utilize 20 grams of protein per meal

Published data showed (August 2016) for the first time that ingestion of 40 grams of whey protein results in greater stimulation of myofibrillar protein synthesis (MPS) than 20 grams of whey protein following whole-body resistance exercise in healthy, young males.

Full Published Article Link: Click Here

phy212893-fig-0001

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Expired BCRPA Certification? We can help!

Expired BCRPA Certification?  Fail to keep your registration and certification updated?

bcrpa-logo1If you have an expired BCRPA certification, here are steps to get back in the good books (read ‘insurance’ covered).  We at KINESIOLOGISTS.CA can help with the process and provide a breakdown of the associated fees.  

Call us at (604) 372-3233 or email info@kinesiologists.ca and we’ll put a package together to get you re-certified and insured again the fastest possible!

Expired 1 day to 12 Months

  • Log in to your BCRPA account (click here)
  • BCRPA Late Fee: $50 (no tax) 
  • CEC’s (continuing education credits): 16 CECs required (we can help – click here)
  • Update: First Aid & CPR (if expired)
  • BCRPA Membership Fee:  $140 (no tax) for next 2 years

Expired 12 – 24 months

  • Log in to your BCRPA account (click here)
  • BCRPA Late Fee: $75 (no tax)
  • CEC’s (continuing education credits): 16 CECs required (we can help – click here)
  • Update: First Aid & CPR (if expired)
  • BCRPA Membership Fee:  $140 (no tax) for next 2 years
  • Written Exams: Not required to re-write
  • ICE Packages: Compete ALL Practical components of the ICEs for the courses/modules you wish to re-certify in:
    • Complete Weight Training ICE as below
      • FORM C2 – Complete at home prior to practical – 5 Programs (from the scenarios on FORM E)
      • FORM D – Practical components – 10 exercise demonstrations (listed) and warm-up demonstration
    • Complete Personal Training ICE as below
      • FORM E – Phase 1 – Complete at home prior to practical (based on scenario) 
      • FORM E – Phase 2 – Complete at home prior to practical (based on scenario) 
      • FORM F – Practical demonstration of Parts 1 (flexibility) & 3 (girths)
      • FORM G – Practical demonstration of exercises based on program designed (1 upper body exercise and stretch, 1 lower body exercise and stretch, 1 core exercise and stretch)
    • Complete Group Fitness ICE
      • Class evaluation- FORM C
      • 8-hour resume not required

Expired 24 – 60 months

  • BCRPA Late Fee: $75 (no tax)
  • CEC’s (continuing education credits): 16 CECs required (we can help!)
  • Update: First Aid & CPR (if expired)
  • BCRPA Membership Fee:  $140 (no tax) for next 2 years
  • Written Exams: Repeat all applicable written exams (Fitness Theory, Personal Training, Older Adult)
  • ICE Packages: Compete ALL components of the ICEs for the courses/modules you wish to re-certify in 

Expired  60+ months

  • Must start at the beginning of the registration process (retake all courses and associated exams).

An expired BCRPA certification is bad for business and places you at risk without insurance.  Renew today!

expired BCRPA certification

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August 2016 Weight Training Course Complete – Congratulations!

Congratulations to all those who attended the BCRPA approved Weight Training course this past weekend!  It was a pleasure to see many of you again and a few for the first time.  We hope you enjoyed the course as much as we enjoyed instructing it!  Hope to see you again soon!  Now go and complete your ICE paperwork and practice your exercises!

 

congrats2016

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A personal list of health & fitness professionals worth following

I often am asked for a list of health & fitness professionals I follow for quality information.  Here is a list of a few*. This list is in no particular order, enjoy!

  • Gray Cook (graycookmovement.com/)
  • earlier Charles Poliquin
  • Eric Cresseypeopleyoushouldfollow
  • Mike Robertson
  • Bill Hartman
  • Dan John
  • Mike Boyle
  • Vladmir Janda
  • Bret Contreras
  • Dr. David Behm
  • Shirley Sahrmann
  • John Berardi
  • NSCA
  • t-nation.com This site hosts a plethora of articles from many 0f those listed above (not for the easily offended)
  • bayesianbodybuilding.com
  • functionalmovement.com/

*A similar list was posted in 2014.

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UPCOMING COURSE – BCRPA Weight Training (Aug 26, 27 & 28)

Upcoming Courses 2016

 

BCRPA approved WEIGHT TRAINING Certification Course  on the weekend  of August 26, 27 & 28 – 2016.  Friday (5:30-9pm)  and Saturday/Sunday (9-5pm).  Several spots remaining – call (604-372-3233), email (info@kinesiologists.ca) or click this link to reserve your spot.

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