Kelly Personal Training Blog

  • Strength training relieves chronic neck pain

    Posted by on November 3, 2016
    personal trainers at work personal training New Orleans

    Three groups of subjects with neck pain: One group did specific strength training (SST) for the neck and shoulders, the second group did high-intensity general fitness training (GFT) on a bicycle, and the control group did nothing.

    The results: The GFT group showed a small decrease in neck muscle pain only immediately after exercise; the SST group showed a marked decrease in pain with a lasting effect after the training ended. The control group had no change.

    A quote from the study, Strength Training Of Neck Muscles Relieves Chronic Pain: “The reduction in pain occurred gradually in the SST group, with trapezius muscle pain gradually decreasing as muscle strength increased. Although the GFT decreased the pain only temporarily, the authors note that even minor decreases in pain may be enough motivation to overcome barriers to exercise, and the resulting increase in fitness may benefit overall long-term health.”

  • The risk of diabetes from diet drinks

    Posted by on October 27, 2016
    personal trainers at work personal training New Orleans

    From this study, 2 diet drinks a day could double risk of diabetes:  a liter of diet drinks a day increases the chance of diabetes ten-fold.

    A quote from the study:  “The increased risks were the same regardless of whether the drinks were sugary or artificially sweetened…The artificial sweeteners in the diet drinks may stimulate and distort appetite, they said, increasing food intake, and encouraging a sweet tooth. Such sweeteners might also affect microbes in the gut leading to glucose intolerance.”

  • Can stretching one part of the body affect the flexibility of another part of the body?

    Posted by on October 22, 2016
    personal trainers at work personal training New Orleans

    Cross-over effects in strength training: Strength train a single leg. That leg will get stronger, and to a lesser extent, the other leg will increase in strength as well. Strength train just the quadriceps. The quads get stronger, and to a lesser extent, the hamstrings do too.

    The same occurs in stretching; stretching a muscle of one leg has a "cross-over effect" that produces an increase in flexibility of the opposite leg. It is thought to be a localized change; one leg affects the other.

    Will upper-body stretches affect the lower body?   From this study, Acute bouts of upper and lower body static and dynamic stretching increase non-local joint range of motion:

    “There were significant shoulder range of motion (ROM) increases following lower body stretches. There was a significant hip flexor ROM increase following upper body stretches.

    And this:

    “Rather than a mechanical or neural drive mechanism, an enhanced stretch tolerance was likely the significant factor in the improved ROM”.

  • Chocolate another charmed substance?

    Posted by on October 15, 2016
    See video

    The study: Heavy chocolate consumption may be linked to heart health  

    The result: From an analysis of seven studies with 100,000 participants, five of the studies reported “a beneficial link between higher levels of chocolate consumption and the risk of cardiovascular events. They found that the ‘highest levels of chocolate consumption were associated with a 37% reductionin cardiovascular disease and a 29% reduction in stroke compared with lowest levels.’ No significant reduction was found in relation to heart failure.”

    And this: 

    “A number of recent studies have shown that eating chocolate has a positive influence on human health due to its antioxidant and anti-inflammatory properties. This includes reducing blood pressure and improving insulin sensitivity (a stage in the development of diabetes).”

  • Things are growing in Austin

    Posted by on October 12, 2016
    personal trainers at work personal training New Orleans

    A couple of years back the Austin area was growing at a rate of 165
    residents a day
    . The growth continues. A quote from Get ready for new neighbors: City to nearly double in size:

    “Austin is poised to grow faster than any other large U.S. city in the next 25 years, nearly doubling in population.”

  • Study compares once- versus twice-a-week strength training

    Posted by on October 9, 2016
    personal trainers at work personal training New Orleans

    In a study, 65-79 year old subjects were split into two groups; one strength trained once a week, the other twice a week. The results of this study, Comparison of once‐weekly and twice‐weekly strength training in older adults:

    “One set of exercises performed once weekly to muscle fatigue improved strength as well as twice a week in the older adult.”

    Exercise serves as stimulus to force your body to make a self-protective adaptation. That adaptation will only occur if your body is allowed to recover and compensate for stress placed on it.

  • Are you sore from your strength training workout?

    Posted by on October 6, 2016
    personal trainers at work personal training New Orleans

    From this book, The Body by Science Question and Answer Book, this quote:

    “Soreness doesn’t have any direct correlation to growth stimulation.”

     And this:

    “The truth is that soreness is not a valid measure of anything but soreness.”

    You might be sore after a workout especially in the beginning, but soreness is not our goal.  Our purpose is to make you stronger which will make your life easier.

    Testimonies from our clients describing the changes being stronger has made in their lives:

  • Should Friedrich Nietzsche be your personal trainer?

    Posted by on October 4, 2016
    personal trainers at work personal training New Orleans

    The Friedrich Nietzsche training method: “That which does not kill us makes us stronger”.

    Thirty years ago as an experiment, I tried that method on my arms; I over-trained them. My arms were sore for more than a week. During subsequent exercise my arms were significantly weaker for several weeks.

    About that time I attended a seminar. The speaker was Arthur Jones, the founder and inventor of Nautilus. I asked him, “If given enough time for recovery would my arms come back stronger”. His answer: “You damaged yourself and wasted your time”.

  • A interesting result of a study comparing lifting lighter versus heavier weights

    Posted by on September 30, 2016
    personal trainers at work personal training New Orleans

    As self-protection the body makes adaptations specific to the demands placed on it if given adequate time and resources for recovery. A study bears this out.  Eighteen well-trained subjects were divided into two groups. One group lifted heavier weights until reaching muscular failure, and the other lifted lighter weights until reaching muscular failure.

    From the study, Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men:

  • Birds, hollow bones, osteopenia, and trabecula!

    Posted by on September 24, 2016
    personal trainers at work personal training New Orleans

    Birds can fly because their bones are hollow. That's what I was always told growing up. Turns out your bones are hollow too, but you can't fly. Bones are hollow to keep them light. To make them strong they have an internal structure comprised of tiny struts called trabecula. As bone density decreases the struts get thinner and weaker. Doctors call this osteopenia. This is still reversible. When enough of the struts erode completely away it is called osteoporosis. You ability to repair this damage is greatly reduced.

    Strength training can increase bone density, can stop the progression of osteoporosis, and it can reverse osteopenia - two notable cases where clients of New Orleans Personal Trainers and Austin TX Personal Trainers reversed their osteopenia.