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8 Tips to Make the Most of Your Exercise

8 Tips to Make the Most of Your Exercise

July 14, 2017 Blog

There are many ways that exercise can be used to improve health, fitness and performance, particularly given the range of interests and experiences of the population. Exercise professionals are well positioned to impact the lives of many if they are evidence-informed and guided by fundamental principles – tenets that span a broad range of objectives, populations and applications.

1. Performance = fitness and movement

Being physically fit, in the traditional sense (e.g. strong) does not equate to being physically prepared for a particular job, sport, or activity of daily living. Fitness is essential, particularly for physical active populations, but alone it is not sufficient to ensure peak performance and long-term durability; it simply reflects an individual’s potential.

For example, poor torso extensor endurance has been cited as a marker for future low back troubles (Beiring-Sorensen, 1984), although it is not one of the commonly described mechanisms of low back injury (as is spine curvature (Callaghan and McGill, 2001)). A possible explanation is that superior endurance provides the opportunity to maintain spine-sparing postures for extended periods of time by delaying the onset of fatigue. But, if individuals cannot adopt these postures for any number of reasons (e.g. perhaps they are unaware of the importance), muscular endurance becomes secondary and will have little bearing on the risk of injury.

Great fitness in the presence of poor movement or great movement in the presence of poor fitness will limit performance and increase the risk of injury. Both scenarios reflect the undesirable state where a performer’s demands will exceed their capacity.

2. Use movement to guide the progression of fitness

An individual’s movement patterns should be used to guide the progression of their exercise program. Only after they have displayed the capacity to perform (i.e. ability, awareness) should an activity’s frequency, intensity and time be modified to make it more challenging. Advancing too quickly may compromise the individual’s safety and limit the potential benefits of the program.

There is no reason to sacrifice fitness when emphasizing movement. Unfortunately, it is far too easy to sacrifice movement when emphasizing fitness.

3. Train movement not muscles

Since we cannot see muscles it makes much more sense to simply focus on movement. Every movement is the result of the muscular system acting on the skeletal system. Muscles produce force through concentric (shortening), eccentric (lengthening) and isometric (no length change) actions and provide us with an opportunity to perform the physical activities that we need and want to do. If sufficient force cannot be produced to perform a particular activity today, muscles have the unique ability to grow and become stronger in response to applied stimuli, or demands imposed on the muscular system.

However, accurately describing the muscles that are responsible for a given action, let alone the forces that are being produced relative to a muscle’s maximum ability is not possible without sophisticated equipment. And while the scientific literature does offer insight into select relationships between various stimuli and their corresponding muscular adaptations, numerous assumptions would be needed to develop an appropriate course of action for training if the primary objective was to enhance muscle function.

Further, enhancing muscular strength or endurance in the absence of a global objective will likely have little influence on an individual’s risk for injury or their performance. Exercise professionals should appreciate the complexity of muscle mechanics and muscle physiology, but ultimately their decisions to use a particular exercise or make a session more demanding should be based largely on observations made during training.

4. It’s not about the exercise

There are many exercises that can be used to achieve every training objective. An individual’s capacity can be improved with several modalities, exercises, and exercise programs; there are countless options that will provide an effective training stimulus. Exercises are simply tools at our disposal to help achieve a particular objective. There is also no reason why any specific exercise needs to be included in every training program given that almost every individual will perform differently, have a different background and varying personal interests/objectives.

Consider five individuals with varying degrees of training experience. Would you expect each of them to use the same movement strategy to perform a vertical jump? Given the potential variation in training history alone, there is little chance that each individual would jump in the same way. And if the movement patterns used to perform a given exercise are different across a group of individuals, so too will be their adaptations to training. For this reason, it may not be appropriate to have each of them perform a vertical jump in training..

5. Building capacity is a process – Focus on getting better, not making yourself tired

Enhancing capacity is a process. Most of us have a desire to be physically active today, tomorrow and five years from now. There is no date after which time our capacity to perform becomes more or less important, nor is there opportunity to take advantage of an “off-season”.

Much consideration should be given to the design of any exercise program so that it serves to enhance capacity in a manner that is relevant and sustainable over an extended period of time. Short- and long-term objectives are needed to effect sustainable change. It would be very disappointing to quit after only a few months because you were unable to maintain a particular intensity; or worse yet, you got hurt. Our exercise programs can be challenging but not simply for the sake of being hard when the goal is being active for life!

There is an important, yet often overlooked, distinction between making someone better and making them tired. Effective professionals are equipped with the knowledge and skills to design and implement exercise programs that can change lives, as opposed to simply making “hard workouts”.

6. Train with a purpose, revisit life’s demands.

Exercise can be used to prevent injuries, improve performance and enhance the quality of our lives. But each of us is different, both with regards to our demands and our capacity to perform. Without acknowledging these differences and establishing a purpose for training, any exercise-related initiatives to become better prepared may be misdirected.

Building capacity is a process that requires simple, yet sustainable strategies that keep us motivated and engaged. It is often the small seemingly insignificant steps that are the most beneficial to effecting long-term permanent change.

7. Coaching is both an art and a science.

Coaching is a science. There are fundamental principles of exercise physiology, biomechanics, motor learning and behavioral change that should be considered in the design process so that performers are challenged in a manner that is appropriate to effect positive change.

Coaching is an art. There is no single “best” approach that should be used with everyone in every situation. Trial and error is necessary because every individual will not respond to a given stimulus in the same manner, nor will they always respond as expected.

Although some structure can help (focus on learning), every exercise program must also be easily adapted to suit the progress being made. We need to understand the science to ensure that we are providing an opportunity to succeed, but creativity is needed to make adjustments and deviate from the plan when things do not progress as expected.

The “best” program in the world will prove to be ineffective if an emphasis is not placed on the coach-client relationship.

8. Improve transfer by emphasizing key movement features

Improving our performance in life does not require that a specific task be replicated in the gym. Many factors can influence the way we move (e.g. perception of risk, awareness, strength), and thus a range of physiological, mechanical and behavioural adaptations could, theoretically, be exhibited in response to subtle task differences. Simply altering the load, modality or instructions, for example, might elicit a different movement strategy than was used to perform the original activity.

However, if “key features” (e.g. control of spine motion) of an activity are emphasized while training it is possible to alter the habitual patterns of a complex skill without having to replicate the exact task. There is evidence to suggest that there may be attributes, or “key features”, of a performer’s movement behaviours that are common to a range of activities (Frost et al. 2015).

Exercise can and should be used to ingrain or enhance desirable movement patterns such as spine and frontal plane knee motion control in order for these patterns to emerge in life. This may require that the exercise environment be structured to facilitate learning.

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Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution.

Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters.

Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways!

Circuit 1
Right leg back lunge w/ left arm load x 40s
Right arm plank to left arm hang x 40s
Left leg back lunge w/ right arm load x 40s
Left arm plank to right arm hang x 40s
3 Rounds

Circuit 2
Right leg back lunge w/ left arm load x 5s hold at bottom for 40s
Left arm hang with rotation x 40s
Left leg back lunge w/ right arm load x 5s hold at bottom for 40s
Right arm hang with rotation x 40s
2 Rounds

#makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. 

From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. 

It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more!

#RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be.

There are endless opportunities to challenge yourself in every environment as long as you are willing to find them.

Tree climb to push-up x 3
Air squat x 20
5 rounds

#fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
A prospective study recently published in JAMA Onc A prospective study recently published in JAMA Oncology found that 1-2 minute bouts of vigorous physical activity such housework, carrying groceries, and playing with kids lowered participants' cancer risk by up to 32%.

The researchers from the University of Sydney followed the more than 22000 non-exercisers for 7 years and tracked their activity habits with wrist worn accelerometers.

Just 4.5 minutes of daily vigorous activity accumulated primarily in bouts lasting less than 1 minute was associated with an 18% reduction in total incident cancer risk and a 32% reduction in 13 cancers that have been linked to physical activity.

While exercise has been linked with additional benefits and further reductions in risk, these findings are extremely promising for cancer prevention efforts amongst individuals who are unable or unmotivated to exercise.

Every little bit counts!

#physicalactivityandcancer #beatcancer #fightcancer #beactive #moreactivemoreoften #smallstepsbigchange #everylittlebitcounts #movementmatters #5minutesoffun #iaffwfi #iaffpeerfitness #fittothrive
Try new things to build new habits. Learning to Try new things to build new habits. 

Learning to move in different ways and in different environments requires that we challenge ourselves to move in different ways and in different environments. 

Embed more opportunities to 'play' into your weekly routine. 

One arm snatch x 5 
Bearcrawl w/ dumbbell x 10 ( back + forward)
One squat to press x 5
Repeat on opposite side
3 rounds

#performanceredefined #learntomove #play #movementhygiene #physicalliteracy #exercisehabits #iaffwfi #iaffpeerfitness #fittothrive
Physical activity. Diet. Sleep. Mindfulness. Relat Physical activity. Diet. Sleep. Mindfulness. Relationships. The behaviors we adopt to support each of these areas will collectively influence our health and fitness outcomes. 

Prioritizing the things we want to accomplish without considering the path to get there (and to keep us there) will create limited opportunity for success. 

Build the habits that will allow you to chase the outcomes that are most important.

#habits #health #physicalactivity #movebetter #eatbetter #sleepbetter #breathebetter #connectbetter #bemoreactive #performanceredefined #iaffwfi #iaffpeerfitness #fittothrive
There is so much good that can be done in 5 minute There is so much good that can be done in 5 minutes. 

Don't let 'lack of time' be the reason why you weren't active today. 

Consistency is critical to building habits. 

High plank to pike (downward dog) x 5s hold; emphasize active shoulder and hip flexion

High plank to hip extension (upward dog) x 5s hold; emphasize active hip extension

High plank with overhead reach x 1 each arm; emphasize active shoulder extension

High plank with leg raise x 1 each leg; emphasize active hip extension

10 reps

#beactive #activeeverywhere #activeeveryday #noexcuses #overcomebarriers #performanceredefined #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive
All exercise can be good.  But all exercise is no All exercise can be good.  But all exercise is not good for all reasons. 

For example... 

Aerobic exercise is recommended post concussion to facilitate the recovery process.  And while there are many ways to prompt the physiological response(s) that contribute to supporting brain health, each does not impose the same demands on the body (running, cycling and jumping rope can each impose an aerobic demand but are associated with different head accelerations) and thus each would be not provide the same benefit. 

Let your WHY inform your WHAT to make your exercise truly matter!

#makeexercisematter #exerciseworks #exerciseeveryday #findyourwhy #criticalthinking #exerciseforlife #worklifeplay #fordutyforlife #iaffwfi #iaffpeerfitness #performanceredefined #fittothrive
Spending more time in specific positions will give Spending more time in specific positions will give you access to and control of these positions when it matters most.

If end range hip flexion or a neutral spine curvature are important, spend time trying to actively control these positions.

This can clbe done by using exercises that involve no motion (e.g. isometric squat) and others that aim to restrict specific motions while performing something more dynamic (e.g. push-up with no low back motion).

Controlling positions is a precursor to controlling motions.

One arm row x 8/arm (control hip position)
Air squat x 30s (control hip and ankle position)
One leg push-up x 8/leg (control hip position)
Air squat x 30s (control hip and ankle position)
5 rounds

#makeexercisematter #movementmatters #strengthmatters #mobilitymatters #mobility #activemobility #fordutyforlife #performanceredefined #iaffwfi #iaffpeerfitness 
#fittothrive

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Although there are countless benefits to simply be Although there are countless benefits to simply being physically active, there are also many other benefits that are unique to the demands imposed and/or the performer’s execution.

Whether attempting to prompt a specific cardiorespiratory response, impose a unique demand on the musculoskeletal system, or facilitate motor learning, there will be times when HOW we exercise matters.

Reduce your risk of future low back injury by learning to control specific spine motions within a range of contexts. In other words, challenge yourself in many ways!

Circuit 1
Right leg back lunge w/ left arm load x 40s
Right arm plank to left arm hang x 40s
Left leg back lunge w/ right arm load x 40s
Left arm plank to right arm hang x 40s
3 Rounds

Circuit 2
Right leg back lunge w/ left arm load x 5s hold at bottom for 40s
Left arm hang with rotation x 40s
Left leg back lunge w/ right arm load x 5s hold at bottom for 40s
Right arm hang with rotation x 40s
2 Rounds

#makeexercisematter #injuryprevention #exerciseprinciples #movementhygiene #physicalliteracy #movementmatters #iaffwfi #iaffpeerfitness #performanceredefined #5minutesoffun #fittothrive
Incredible week in NYC with the IAFF at their Redm Incredible week in NYC with the IAFF at their Redmond Health and Safety Symposium / Barbera EMS Conference. 

From the oustanding speakers to the Fire Within 5k organized in collaboration with the American Cancer Society, the IAFF continues to lead through 'Excellence in Action'. 

It was an honour to be part of such a wonderful event. A big thank you to the IAFF for the opportunity to share new ideas on fire fighter wellness, program implementation, fitness testing, self care and more!

#RedmondBarbera23 #iaff #iaffwfi #iaffpeerfitness #firefighter #firefighterwellness #performanceredefined #fittothrive
Be active with whatever you have wherever you happ Be active with whatever you have wherever you happen to be.

There are endless opportunities to challenge yourself in every environment as long as you are willing to find them.

Tree climb to push-up x 3
Air squat x 20
5 rounds

#fitnessanywhere #exerciseeverywhere #beactive #moreactivemoreoften #movementhygiene #physicalliteracy #performanceredefined #exercisewithatree #iaffwfi #iaffpeerfitness #5minutesoffun #fittothrive

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  • Build a growth mindset to be active for life!
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