STRENGTH VS ENDURANCE
(Which gives better results?)
I think most of you will agree that when training in the gym, there is nothing more satisfying than doing a good old fashioned heavy workout. Lifting heavier and feeling stronger than the week before is a great feeling.
However, some of our bodies aren't designed to do this long term and im a great example of this. Nearly 20 years of weight training and my joints, muscles and bones are feeling the effects of having done regular heavy (ish) weights for all these years. So in recent years i have backed off. I go lighter and do higher reps and have less rest.
And thankfully, my strength and muscle size hasn't seemed to decline. So a client of mine came across this article in which the comparison of strength vs endurance in weight training is tested and i found the results quite interesting.
I never take these articles as gospel and i still think all forms of training have their benefits but its definitely worth a read.
here is an excerpt of the article and you can copy and paste the link below if you'd like to read the full thing.
"So for the new study, which was funded by the Natural Sciences and Engineering Research Council of Canada and published this month in The Journal of Applied Physiology, he and his colleagues recruited 49 young men who had been weight training for a year or more. (The scientists plan to study women and older people in future studies.)
All completed tests of strength, fitness, hormone levels and muscular health, then were randomly divided into two groups.
One group was assigned to follow the standard regimen, in which weights were set at between 75 and 90 per cent of the man’s one-repetition maximum and the volunteer lifted until he could not lift again, usually after about 10 repetitions.
The other volunteers began the lighter routine. Their weights were set at between 30 and 50 per cent of each man’s one-repetition maximum, and lifted as many as 25 times, until the muscles were exhausted.
All of the volunteers performed three sets of their various lifts four times per week for 12 weeks.
Then they returned to the lab to have muscle strength, size and health reassessed and their hormone levels remeasured.
The results were unequivocal. There were no significant differences between the two groups. All of the men had gained muscle strength and size, and these gains were almost identical, whether they had lifted heavy or light weights."
TRAINER PROFILE
Kaila Quin
1. Nickname
K
2. How long have you been at immortal?
About 11 months.
3. What were you doing prior to immortal?
I was studying to become a personal trainer, working casually in hospitality and cheering for Melbourne Storm Rugby League Team.
4. What are your training specialties? Pilates core strengthening and functional movement training.
5. Favorite foods?
Vegetables, I love them all and pasta.
6. What do u enjoy doing outside of work?
Working out, cooking and spending time with my fiance.
7. Favorite movie?
Dirty dancing and Grease. I can't choose one.
8. How do u think your friends would describe you?
Full of energy, loyal and a good hugger. :)
9. Favorite exercise to give clients?
Glute bridges. Simple but effective.
10. What do u most enjoy about training people?
Helping someone achieve their goals and seeing them creating a happy, healthy and long life for themselves is the best part of being a personal trainer.
PILATES CLASSES AT IMMORTAL
(MAT PILATES WITH KAILA)
Starting Monday 5th Septemeber
5 spots available for each class
Bookings essential
Sessions run for 45 minutes and include traditional pilates mat work, stretching and mediation.
must provide your own mat please.
5 session pack = $125 (to be used within 5 weeks)
10 session pack = $200 (to be used within 10 weeks)
Session times:
Monday 6.15pm and 7.15pm
Thursday 9.15am
Saturday 9.15am and 10.15am
Please contact Kaila directly on 0410 186 094
HEALTHY HOME MADE ICE CREAM RECIPE
It's no secret i let myself go once a week and indulge in a large serve of ice cream. Lately though, i feel less guilty as iv been making my own ice cream at home. Here is one recipe i think you should try. It's easy, healthy, low in sugar, super yummy and is vegan.
Vegan Chocolate Banana Peanut Ice Cream (No Ice Cream Machine Needed)
Ingredients
5 ripe bananas, cut into bite sized pieces
½ cup coconut milk (**)
¾ cup cocoa powder
1 tablespoon natural peanut butter
(**) Alternatively, use almond, soy, oat or another milk alternative. Cow’s milk can also be used, but then of course, your “ice cream” won’t be vegan.
Directions
1 Place all ingredients in a blender and pulse until smooth. The mix should be thick but not chunky. If you have any banana chunks in the mix, add a bit more coconut milk and blend again.
2 Next, pour the mix into a freezer safe container and freeze for at least 4 hours.
3 After 4 hours, the mix should be hard to the touch, which means it is set.
4 Serve and enjoy!
SUNDAY BOXING CLASS WITH ANGE
Are you looking for a fun and motivating introduction to group training?
Trainer Ange Zappa will now get your week started with a Sunday morning, High Intensity Cardio Boxing Session.
Adding boxing to your weekly workout is a great way to keep variety in your training and a nice supplement to strength based exercises.
Get in touch to learn how boxing can be used to reduce stress and help your overall training goals.
Register your interest with Ange 0488084005 starting in September.
Those of you wanting something to aim for or some goal in the near future to assist your motivation with training, how about giving this a crack??
About Eureka Climb
Eureka Climb is Australia’s biggest vertical race held at one of the world’s tallest residential buildings, Eureka Tower in Southbank, Melbourne.
The event raises much needed funds via donations for our charity partners Interplast & Whitelion, who are both committed to helping disadvantaged people. Our motto is ‘Every step you take changes lives.’ You can read more about our charity partners here.
Eureka Climb participants will ascend 1642 steps to level 88’s observation deck known as Eureka Skydeck (the highest observation deck in the Southern Hemisphere). Eureka Climb is open to people aged 12 years and over and with walker and climber categories is open to all fitness levels!
It's located at 7 Riverside Quay, Southbank, Victoria
Register as an individual.
Let me or your trainer know you entered, we will work on some specific fitness for the event in your sessions and stay tuned for a couple of weekend group training sessions in the next couple of months leading up to the race.