Palm Beach North Sports - January 2023

J a n u a r y 2 0 2 3 | P A L M B E A C H N O R T H SPORTS 15 TREASURE TRAINING Article and Photo Submitted by Jennifer & Stephen Treasure The Physical Activity recommendations for individuals is at least 150 minutes of moderate-intensity aerobic exercise, combined with two days of strength training. Strength training is a combination of exercises that targets increasing muscular strength and muscular endurance. Examples of these movements include bodyweight exercises combined with using miscellaneous equipment such as dumbbells, barbells, and kettlebells. Strength training is an important part of body transformation both externally and internally. Some of the areas of transformation create a scenario in which your muscles will adapt to specific stimuli. Some of the adaptions include an increase in power, strength, lean body mass, muscular endurance, and an increase in muscle size also known as Hypertrophy. One of our favorite areas in strength training is the ability to customize the workout to meet the necessary needs of our clients. Some of the specific areas would include creating the number of sets, an increase or decrease in the number of reps, changing the tempo, establishing appropriate rest time, and changes in intensity. All individual needs are different and unique, so that’s why strength training is an excellent way to meet those unique needs. It is also important an appropriate model is followed to progress each individual and maximize each session or workout. The NASM OPT Model is a great example of that. Foundationally progressive training fits seamlessly with a strength training exercise program. There are multiple benefits to strength training. Some of the more highlighted benefits would include an increase in tendon and ligament strength, increase in bone density, reduction in body fat, improvement in hormonal balance, cholesterol adaptations, and increase in cardiovascular conditioning. Mental Health has become more of a conversation piece this year. We have had many discussions with different individuals expressing how strength training has helped with increasing their self-confidence and experiencing increased energy so they can take on life demands. Managing stress is a key area for most of the population. Strength training provides a platform to mitigate and manage stress. We recently came across a familiar statistic regarding Cardiovascular Health. Cardiovascular Disease is the leading cause of death in the United States. Strength training does provide some cardiovascular benefits, which is part of preventive care and is an area that is critical. As we age, bone density will decrease. Strength training is a natural way to increase bone density. Our older clients truly understand the benefits of strength training when it relates to maintaining a healthy body and bone density. Tendon and ligament strength plays an important role when it relates to joint function. After I tore my ACL back in 2010, strength training became an even more integral part of my exercise programming. Anything that I could do to promote tendon and ligament strength was very important. Strength Training for high performance provides another benefit when it relates to supporting how your body balances hormonal production. Speaking for myself, the research has shown lifting heavier weights is the best form of exercise to boost testosterone for men. Some of the newer research even shows strength training during specific times of the day may have even a bigger effect on testosterone production. In summary, strength training provides multiple benefits for all ages and demographics. We have had so many positive conversations and discussions over the years when it relates to strength training. You can do it anywhere. In a traditional gym setting, at home, outside, while you are traveling, just pretty much anywhere. COMMUNITY CORNER