Top 5 Static stretching fables

 StaticStatic stretching fables stretching is the most performed form of stretching. For most people it is the only form of stretching they know and its simply synonymous with stretching. Static stretching is performed by all sorts of athletes, from those just starting to run after years of inactivity to the most elite athletes in almost all sports. It is often recommended by (personal) trainers and coaches for several reasons, all of which have been disproven by scientific research. Or in other words are plain nonsense. This article will tell you which supposed effects are static stretching fables.

How to Military Press for best results

How to military press 

The military press is a very effective exercise to develop strength and muscle size of the shoulder and arm muscles. Specifically the deltoideus and triceps brachii muscles. This exercise replicates an upwards pushing movement and is one of several exercises that is very effective in developing upper body strength and muscle mass (for the other exercise see the links below this article). This exercise has to be performed standing for best results, however this also means that it often goes wrong. This article will tell you how to military press effectively and safely and how to avoid unnecessary mistakes.

How to Barbell Row for best results

How to barbell row

The barbell row is a great way to exercise all of your back muscles. In particular the latissimus dorsi, lumbar extensors (erector spinae) trapezius, infraspinatus and teres major. In addition the posterior part of the deltoideus and the biceps brachii and brachialis muscles are trained as wel. This exercise replicates a pulling movement and is an effective way to build upper body strength and muscle mass. Being an exercise that has to be performed while standing in a certain posture, it often goes wrong which doesn’t help training results at best, or can be downright dangerous. This article will tell you how to barbell row effectively and how to avoid dangerous mistakes.

How to Bench Press for best results

How to bench press

The bench press is an excellent exercise for training your chest muscles or pectoralis major. In addition it targets the triceps (brachii) and the deltoids. This exercise replicates a pushing movement and is quite effective to build upper body strength and muscle mass. Although it seems like a simple exercise, it is important you know how to bench press. What to keep in mind to minimize risk of injury and how to get the most out of it and maximize training results.

Effects of strength training movement speed on training results

(1-13-2013) The speed at which repetitionsBench press exercise you perform fitness exercises plays an important role in the effect of strength training. Depending on movement speed, different muscle fibers are targeted and adapt their contraction speed if possible. Most people interested in increasing muscle mass, often use slow movement speeds to increase muscle fatigue and time under tension. To study the effects of strength training movement speed on training results, researchers from Brazil compared training at two different movement velocities.

Strength training frequency and strength gains.

How often should you performEffects of strength training frequency on strength strength training for maximum effect on strength gains? The effect of strength training frequency on strength gains is much debated by scientists, coaches and exercisers alike. Is training more often always better, is there a ‘best bang for your buck’ strength training frequency or can you get away with less frequent training to increase your strength? To answer these questions, researchers performed the following study.

Effects of training order

(12-16-2012) Strength training is a very effectiveEffects of training order on testosterone means to increase concentrations of hormones like testosterone and cortisol. These hormones are believed to be one of the important factors responsible for training related adaptations in our muscles. Many athletes are therefore interested in ways to optimise the production of these hormones. A common question is what order of training leads to optimal results? Performing strength training first followed by endurance training or vice versa? Scientists from the University published an article this month investigating the hormonal effects of training order in the Journal of Strength and Conditioning Research. So what is better for muscle growth: Cardio followed by strength training or strength training followed by cardio? Find out below.

Interval training with coronary artery disease

(9-4-2013) People suffering from cardiovascular training with coronary artery diseasedisease benefit greatly from proper training. Especially cardiovascular exercise, which exercises the heart, leads to many positive effects regarding health and daily functioning. Despite the many advantages many heart patients have difficulty finding the time to exercise regularly. To find a solution for this excuse, scientists from the University of Ontario Canada performed a study regarding the effects of an interval training with coronary artery disease patients.

BOSU vs T-Bow vs Stable Surface Training

Training on unstable surfaces Bosu core stability traininghas gained much popularity in recent years. Performing exercises on a Swiss Ball, BOSU Balance Trainer or T-Bow is said to increase muscle activity in stabilizing muscle groups. Therefore it should be more effective than the same exercises performed in stable situations in increasing muscle strength. Scientists from the University of Valencia, Spain set out to test this theory and compare the effects of training on different unstable surfaces with exercises performed on stable surfaces. So which is more effective? Training using a BOSU vs T-Bow vs training on a stable surface?

Music influences recovery after exercise

Many professional and recreational athletes alike want to increase performance and undertake vigorous training or use supplements to allow them to train at a higher intensity or recover more quickly. But although the mind is one of, if not the largest limiting factor on performance, the effects of motivational music on performance, and how music influences recovery  in particular, had never been well studied up until now.

Effects of stretching on strength training

(09-10-2013) Stretching is often performed Stretching girlbefore or during a workout to increase mobility, reduce risk of injury and to warm up the muscles. Although previous research has indicated that static stretching beforehand does not reduce injury rate or warm up the muscles, researchers were interested in the longer term effects of stretching on strength training effects which were unknown until now.

Interval training surface: sand or grass?

Outdoor training is increasingInterval training surfacein popularity and interval training, one of the most effective and efficient methods to increase endurance, is very suitable to try outside the gym. Outdoor training can be performed on different surfaces. To find out to what extent interval training surface influences training effects, scientists from Australia started the following study.

Training on an empty stomach for weight loss

(12-14-2014) To succesfully lose weightRunning the combination of a healthy diet with caloric restriction combined with training is more effective than using a diet or training alone. The last few years quite some research has been performed on endurance training on an empty stomach. These studies showed that fat metabolism was increased directly after fasted exercise compared with regular fed exercise. In addition fasted exercise improved insulin sensitivity and lead to a better glucose tolerance. These adaptations should in theory help weight and fat loss. To test this hypothesis, scientists performed a study to answer whether training on an empty stomach is more effective for weight loss.

Weight loss after pregnancy using videogames

(02-25-2014) Losing weight after pregnancyFitness gaming can be quite difficult and the gained weight often remains where it is. Different studies have shown that physical activity and fitness exercise are effective ways to make the additional pregnancy pounds disappear. Many young mothers however find it difficult to keep up regular exercise because the young baby requires a lot of attention and leaving the house to exercise is often difficult. Certrain computer games require people to exercise to play. Researchers from Japan performed a study on the effectiveness of playing these active computer games on weight loss after pregnancy. 

Effects of Strongman Training on Testosterone Levels

(03-22-2013) Training to increase muscle Strongman trainingmass is usually done in the gym performing well known exercises such as the bench press or squat or equivalent machines. Athletes interested in increasing strength and power such as football, wrestling, rugby and basketball players are said to greatly benefit from Strongman training. Strongman training incorporates compound movements such as pulling and pressing oddly shaped objects such as stones, sleds, keg barrels, tractor tires and trucks. An important factor in training for muscle mass is an increased testosterone production following a training session. To determine if Strongman training is an effective way to increase muscle mass, researchers from New York conducted the following study investigating the effect of Strongman training on testosterone levels.

Kettlebell training effects on strength and power

(02-15-2013) Kettlebells are popularKettlebells training aids in strength and endurance training or used to improve sports performance in competing athletes. Few studies have been performed to kettlebell training up until now. Scientists of the Long Island University in New York were interested in the transferring effects of kettlebell training on strength and power in weightlifting exercises and set up the following study. 

Tabata training using kettlebell swings vs strength training

(08-17-2014) Interval training is increasing in Kettlebell swingpopularity because it is an effective method to lose weight, lose fat and improve endurance. There are several different methods, but the best known is probably the method of researcher Izumi Tabata. His world famous study investigated the effects of his Tabata interval protocol and had major implications for the world of fitness because of the great results achieved in a relatively short amount of time. Tabata interval training is not only applicable to running and cycling, but to almost any intensive training form. Because kettlebell training is becoming increasingly popular, scientists  from the United States compared a traditional strength protocol with a Tabata interval training using the kettlebell swing.

Interval training vs endurance training for weight loss

(7-25-2014) High intensity interval training,Interval training vs endurance training also known as HIIT is increasing in popularity because of its’ effectiveness in increasing endurance. It has also been consistantly shown that it is more effective in helping weight loss and stimulating fat metabolism than endurance training at one steady state intensity. Most interval training protocols used in those studies were quite high in intensity, but did take a fair amount of time to complete. To see if a shorter high intensity interval training can be effective as well, scientists of the Universities of West and Central Florida performed the following study which investigates which is better: interval training vs endurance training.

Shoulder Press Effectiveness: Dumbbells vs Barbell and Seated vs Standing

There are many different ways Military Press vs Dumbbell Shoulder Pressto perform exercises and there is much debate about whether using dumbbells or a barbell for the same basic movement is more effective. To make matters even more complicated, many exercises can be performed both seated or standing. To determine the effects of these variables on training effectiveness for both muscle strength and muscle activation, scientists from Norway performed a study investigating the Shoulder Press exercise. In this study they investigated the effects of performing the shoulder press exercise with dumbbells vs barbells and seated vs standing.

Rest between sets for strength and power

(11-7-2013) The effects of strength or Bench press for strength and powerresistance training depend on different factors such as training intensity, training volume, exercise type and the amount of rest between series. Although most strength training research focuses on training intensity and volume, less research has been performed on different rest protocols. Scientists from Texas bundled their forces with researchers working for the US Military and the Marine Corps to study the effects of a classic muscle hypertrophy resting protocol and an intraset resting protocol to find out the effect of rest between sets.