Studies have found that training at higher intensities can be more beneficial for bone health and gaining strength than working at lower intensities (Watson et al. 2017; Refalo et al. 2021). But what about the difference between being supervised by a trained professional, like a physical therapist, and unsupervised with self-selected intensities? A study by...
Studies show that individuals can build strength and muscle mass with similar training protocols. A recent review examined the difference between the two and found that training at higher intensities with heavier weights (greater than 60% of a 1 repetition maximum) can be more effective at building strength, while muscle mass can be built with...
One of the top reasons participants start an exercise program is weight loss. This goal is achievable with exercise but is much harder to accomplish compared to improved mobility, strength, or balance. The difficulty of losing weight with exercise is also one of the leading reasons people quit their exercise programs after an initial 4-6...
Most psychology 101 courses cover the interesting question of nature vs. nurture. In short, how many of our current traits and abilities were we born with vs. influenced by the environment we were raised in by our families. This question is extremely difficult to answer with 100% certainty especially in the world of health and...
Strength training is an essential part of any weekly workout program. Priority should be given to aerobic exercise first, followed by strength training, before participants pursue other forms of exercise such as stretching. At our Boulder Physical Therapy and Lafayette Physical Therapy clinics strength training is an essential part of each patient’s recovery from disease,...
In our Boulder Physical Therapy and Lafayette Physical Therapy clinics we are often working with patients to restore and/or improve their muscle strength. Strength is a measurement of force production from a muscle based primarily on the ability to coordinate the nervous system and a given muscle, as well as, a muscle’s size. Strength can...
I can remember reading the exercise literature over 20 years ago and learning the impact of mental imagery on strength gains. Participants who solely thought about their strength training workouts over a study period demonstrated strength gains compared to a control group. In addition, these mental workouts could also limit the amount of atrophy observed...
In our Boulder Physical Therapy and Lafayette Physical Therapy clinics cardio is king for many of our patients. Although gaining in popularity, weight training unfortunately falls behind cardiovascular training in training frequency, intensity, and duration. Patients not performing strength training can run the risk of reduced bone density, loss of muscle mass, reduced performance, and...
Strength training participation is increasing as more and more Americans realize the health benefits of this form of exercise. Current research continues to support the mental, emotional, and physical benefits of strength training. Strength training principles require participants to select a weight designed to fatigue a given muscle within the desired reps. For example, if...
Interval training has been well-researched over the years and there is considerable evidence to show that interval training can provide similar if not better health benefits compared to continuous moderate-intensity exercise. One type of aerobic interval training, HIIT (High-Intensity Interval Training), may be effective for improving VO2 max, endurance capacity, resting metabolic rate, blood pressure,...