Tag: personal trainer
February 27, 2023

Is Creatine Usage Safe and Effective For Adults 50 and Over?

In a meta-analysis of Randomized controlled studies, Chilibeck et al. discovered that creatine usage coupled with strength training in adults 50 years of age and older was practically harmless. Of the 720 or so participants across twenty-two studies, only 4 studies mentioned gastrointestinal discomfort. Two studies mentioned muscle cramping. There were no reports of liver or kidney disfunction in any of the participants. The good news or positive takeaway for those 50 years of age and older was lean muscle tissue, as well as lower and upper body strength did increase. This is proof that a physical activity like resistance training can be improved with creatine supplementation. The results of this study are valuable to many weightlifters including myself, as I am about to turn 51 on February 1. 

Kent Sahlin’s paper on Muscle energetics during explosive activities and potential effects of nutrition and training provides insight on the value of creatine supplementation during high intensity exercises lasting up to six seconds. This finding further proves the positive effects creatine has on strength training but also demonstrates high value in short sprints such as the 40m dash, as well as track and field events such as the high jump, long jump and discus throw. All of which take place in under six seconds in most cases. There is some evidence that creatine supplementation does increase body weight by up to 2% so athletes should keep this in mind when considering use of creatine. Increased body weight can slow athletes down in running events. 

Lastly, there seems to be no adverse effects when consuming creatine according to the Journal of the International Society of Sports Nutrition. The organization looked at twelve different markers from kidney and renal disease associated with creatine to adolescent use of the supplement to dehydration and muscle cramping and found none of it to be true. This is great news for athletes who want to use creatine to boost anaerobic performance and improve recovery. However, I would be careful using the supplement if I had to make weight like one has to do in boxing or wrestling. There does appear to be some water retention that takes place because of using the supplement. 

References

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 1–17. https://doi.org/10.1186/s12970-021-00412-w

Chilibeck PD, Kaviani M, Candow DG, & Zello GA. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 8, 213–226.

Sahlin, Kent. (2014). Muscle energetics during explosive activities and potential effects of nutrition and training. Sports Medicine, 44, 167-173.

Preston Ray No Comments , , ,
September 29, 2022

How to become a more efficient runner and athlete

Being a Personal trainer, runner, and soon to be Sports Performance Specialist, aerobic endurance training in the form of running is a topic that is of great interest to me. And I am not alone. According to the Sports and Fitness Industry Association’s 2020 report, about 50 million Americans or 15 percent of the US population participate in some form of running or jogging (Galic, 2022). That being written, it is vitally important to know the pros and cons of Aerobic training for runners and non-runners alike if I am to serve professionally and effectively. 

Today in the US the most popular race is the 5K (3.1mi) and the second most popular race is the half marathon. The average time for the 5K is 34 minutes for men and 40 minutes for women. To place in the top 1% of 5k racers in America you would have to finish faster than 18:24 (Galic, 2022). These statistics are helpful because they let us know how we stack up to our peers who I shall call Joe’s, as well as the Pros who are undoubtedly are part of the 1% who can run 3.1 miles in 18:24 or even less. Let’s examine endurance training to find out how we can improve and maybe one day end up in the top 1% of endurance runners. 

In a recent study conducted by Prieto-Gonzalez et al., it was proven that concurrent training consisting of running-specific strength training and endurance training was superior to running-specific strength training and endurance training alone. 30-40 male endurance runners were tested anthropometrically for body mass, body mass index, body fat percentage and lean mass. Performance related variables included countermovement jumps, 1RM squats, running economy at 12 and 14km/hr, VO2 max, and anaerobic threshold. The men who participated in strength related and endurance training concurrently outperformed the strength only and endurance only groups (2022). 

In another study conducted by the International Journal of Sports Physiology and Performance, similar results were found to be true for a group of 16 moderately conditioned endurance runners. “Combining a 6-week resistance-training program with endurance training significantly improves 5-km time trial performance. Removing strength training results in some loss of those performance improvements” (Karsten et al., 2016).

If you are interested in not only taking your running efficiency to a higher level by increasing VO2 max and mitochondrial involvement, but also becoming a better overall athlete in the process, it would behoove you to add strength training to your program design. Strength training combined with endurance training improves many more sports performance factors than those related to running alone. 

References

Galic, 2022, LiveStrong.com, https://www.livestrong.com/article/13730338-running-statistics/ 

Prieto-Gonzalez, P., Sedlacek, J., (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters, International Journal of Environmental Research and Public Health. 19 (17). 

Karsten, B., Stevens, L., Colpus, M., Larumbe-Zabala, E., Naclerio, F., (2016). The Effects of Sport-Specific Strength and Conditioning Training on Critical Velocity, Anaerobic Running Distance, and 5-KM Race Performance. International Journal of Sports Physiology and Performance, 2016, 11, 80-85. https://journals.humankinetics.com/view/journals/ijspp/11/1/article-p80.xml 

Preston Ray No Comments , , , , ,
August 9, 2022

 The Benefits of Resistance Training on Older Americans

In 2019 ACL.gov reported that the number of Americans 65 and over was 54 million or 16% of the American population. Census.gov reports that in 2050, 17% of the population or 1.9 billion of the 9.4 billion people in the world will be 65 and over. That being written, it is becoming increasingly important that we find ways to help this segment of the population live better lives so they can not only survive but thrive. And considering most of the leading causes of death for this population–- heart disease, diabetes, Alzheimer’s disease, strokes and even accidents–, can all be prevented or slowed down by exercising regularly (Eure, 2022), we must state more specifically that we are referring to strength resistance training. Fragala, et al., concludes the following:. 

Muscle “use” in the form of exercise resistance training has been consistently shown as a feasible and effective means of counteracting muscle weakness and physical frailty, attenuating age-related intramuscular adipose infiltration, improving physical performance, increasing muscle fiber area, improving muscle quality, bone density, metabolic health and insulin sensitivity, management of chronic health conditions, quality of life, psychological well-being, extended independent living, and reduced risks for falls and fractures in older adults. (pp. 3-4).

Strength gains from resistance training don’t happen overnight, but they do occur faster in individuals who have not engaged in weight training previously and whose programs involve large muscle groups, heavy weights, and multiple sets. Initial strength gains usually come as the result of improved neuromuscular coordination and can be observed in as little as three to four weeks (Dintiman, 2020). And while many persons aged 65 and older may not believe they can lift “heavy” weights, it is important to realize that individualization is key. Heavy is different for everyone because everyone’s 1RM or 1 rep max will be different.  A 1 rep maximum is the most you personally can lift in any given exercise. And lifting this amount of weight is not necessary for muscle development. It is only helpful in determining what amount of weight you as an individual should be using to increase the size of the muscle(s). When the objective is to increase maximum strength by stimulating muscle hypertrophy, 70-80 percent of the 1RM should be lifted five to eight times or until failure, and volume should be increased (Dintiman, 2020). 

In addition to strength training for improved muscle mass and to stave off disease, it is important to factor in functional resistance training. Functional resistance training is most useful for activities of daily living and varies slightly from ordinary resistance training as the movements are designed to mimic everyday life movements which become more challenging as we age. Fragala, et al., (2019) further asserts that the age-related decline in physical function can only be partly explained by the loss of muscle mass or muscle strength. And that other essential motor control aspects also influence an older adult’s functional performance of ADL (Fragala, et al., 2019).

Strength training at any age can be a challenge, and people of all ages generally have some skepticism or fear of strength training, especially if they have never exercised in this manner. Many are led to believe that age is a limiting factor when it comes to resistance training and is to be avoided.  However, when it comes to suitability, seniors 65 years of age and older are just as capable as the rest of us. Aging does not appear to enhance or reduce the ability of the musculoskeletal system to adapt to resistance exercise (Haff & Triplett, 2016), nor has it been proven unsafe for frail older adults and individuals with disease (Fragala, et al., 2019).   

Resistance strength training has too many health benefits to offer to be dismissed. And with it being safe at any age, it would behoove us all, including those 65 years of age and over to begin a strength training program immediately. Don’t just survive, thrive!

References

2020 Profile of Older Americans. (2020). acl.gov. https://acl.gov/aging-and-disablity-in-america

Roberts, A. W. and Ugunwole, (Oct 2018). The Population 65 Years and Older in the United States, 2016. Census.gov. https://www.census.gov/library/publications/2018/acs/acs-38.html

Eure, Mariann (2022). Very Well Health. Top Causes of Death Among Adults Over 65 https://www.verywellhealth.com/top-causes-of-death-among-adults-over-65-2967470

Dintiman, G.B. (2020). Nase Essentials of next-generation sports speed training. Healthy Learning. 

Haff, G .G. and Triplett (2016). Essentials of Strength Training and Conditioning. Human Kinetics.

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 from the National Strength and Conditioning Association. The Journal of Strength and Conditioning Research. https://www.nsca.com/contentassets/2a4112fb355a4a48853bbafbe070fb8e/resistance_training_for_older_adults__position.1.pdf 

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