Tip Archive

When starting a strength training program begin with two sessions per week, increase to three after 3-4 months and then move onto a more advanced program, training four or more times per week after 6-8 months of training.

Strength training affects more than the muscles - bones, connective tissue, your heart, and nervous system are all stressed during training. These organs and tissues do not all recover or adapt at the same rate so while the muscles have recovered from one...

Approximately 80% of the injuries that occur during strength training are because of poor technique. When you push yourself to the point that you can no longer lift the weight, the last couple of repetitions are usually done with less than perfect technique. During the first 4-6 months of training, when your body is still learning to perfect the movements avoid training to failure, stop the set when you or your training partner first notice that your technique is starting to break down...

A proper warm-up should prepare the athlete physically, physiologically and psychologically for training/competition. It should include elements such as moderate intensity activity to increase your heart rate, breathing rate and tissue temperature; mobility and flexibility exercises to ensure the joints/muscles have enough range for the required sport; neuromuscular activation, agility and proprioception exercises to prepare the body for the quick reactions needed during training/competition...

Inertial Measurement Units (IMUs) provide a cost-effective and non-invasive way to help monitor your training and provide feedback in real time. In the gym, devices such as I Measure U (http://imeasureu.com/) and PUSH (https://www.trainwithpush.com/) can help you to track load, intensity, and speed of movement to ensure your...

High intensity interval training (HIIT) has been shown to be an effective alternative to traditional endurance training, and may elicit superior physiological benefits in a shorter period of time.  ...

Ensure that you warm-up properly and stay warm in preparation for competition.  Research shows that a 1-degree Celsius rise in muscle temperature can increase power output by 4%....

Lactate is not the cause of fatigue during intense exercise; instead, lactate can be used as an energy source for the trained athlete via gluconeogenesis to help reduce fatigue....

When exercising for long durations outside in the hot summer months make sure you have a cooling plan.  Stay hydrated by drinking cold fluid, prepare ice bags to place on your neck and hands to cool the skin, and bring extra cold water to spray on yourself for self-cooling. ...

Did you know that whey protein is derived from cow’s milk? Not only does milk contain essential nutrients for general health, it can also serve as a great post-workout snack. For example, chocolate milk contains fluid, protein and carbohydrate to help rehydrate, refuel and rebuild your body....

To ensure your post-training snack is optimal for muscle recovery, keep in mind the 3 Rs of recovery: Rehydrate (with fluids), Refuel (with carbohydrate) and Rebuild (with protein). Easy examples are a glass of water with yogurt and piece of fruit, a smoothie with milk and frozen fruits or chocolate milk. ...

Did you know that consuming fluids with sodium during practice, or including salty snacks with water, can help retain body fluids? Examples can be sport drinks, salted crackers or pretzels. ...

With the start of Fall, comes a return to school and sports.  An important piece of injury prevention is appropriate protective equipment like helmets, pads and shoes.  Parents should talk with coaches before the season starts so they have time to ensure the proper fit and equipment should be checked regularly (ex. football helmets pumped weekly).  It’s also important to emphasize proper technique and guidelines.  Every sport has a right and wrong way of doing things – for example: football...

Remember the body is a chain and everyone’s body is linked to its adjacent parts.  As a result, the human body is only as strong as its weakest link.  If you want to stay as injury-free as possible, it’s important to strengthen and condition all parts of your body.  Remember, you could suffer and injury to one part of your body because of a weakness in a different part of your body....

Athletes need to be aware of the signals their bodies are sending them.  Knowing the difference between discomfort and pain could make the difference between getting stronger and getting injured.  Discomfort or soreness is a sign that you are doing or recently did something that your body isn’t used to – it’s there but more in the background and often improves with activity.  Pain is a signal that something could be wrong and you should decrease all non-essential physical activity until the...

To make a great re-useable ice pack at home, all you need is rubbing alcohol, water and 2 resealable bags.  Pour 2 parts water & 1 part rubbing alcohol into a bag.  Try to get as much air out as possible then zip closed and double bag it.  Place it in the freezer – the rubbing alcohol will prevent from freezing completely, making a comfortable ice pack that can be reused.  Always remember to put a barrier between the skin and the ice pack to prevent superficial...

The universe of “not screwing up” is very different from the universe of “striving to get it right.”...

Sleep is one of the most important behavioural things we do.  The brain is active during sleep and sleep is critical to brain function....

Remember you don’t have to become what you are experiencing.  You can be aware of what is happening in your body, mind and feelings.  Be aware of it and you can choose how you respond to it....

“People tend to become what they think of themselves” - William James
A point well taken – encourage yourself....

Simple hydrotherapy for sore and slightly swollen feet.  It’s called Wet Sock/Dry Sock and it’s done just before a person goes to bed.  A person needs a pair of mid-calf cotton socks to allow air to go through easily.  Take one sock and run it under cold water then wring it out.  Put the wet sock on the affected foot then take the dry sock and put it directly over the wet sock.  Have the foot stick out of the bed sheets to allow for better circulation. The wet sock will tell the body to send...

Pages