Muscular strength is defined as your muscle’s ability to generate force¹.  Resistance exercise such as lifting weights offers a number of health benefits including increased muscular strength, increased bone density, increased metabolism, improved body composition with reduced fat mass and increased lean body mass, and improved body awareness and proprioception.  As an active individual, strength training also plays a huge role in the prevention of injury.  If we consistently engage in the same types of physical activities, isolated groups of muscles are repetitively trained.  As a result, the other relatively “unused” muscles become weak and the remaining body imbalance can lead to injury.

When beginning any strength program, it is always a good idea to seek direction from a professional to set up an individualized program and ensure you are performing the exercises correctly.  When in doubt, start low and slow, focusing on form and technique rather than how much weight you are lifting.  Generally, begin with exercises that target the large muscle groups in the body or those that are neglected with your regular training.  Including resistance exercise in your workout plan can help you attain a greater level of fitness and overall health, as well as keep you on track with your current training plan.

At Craven SPORT Services we encourage our clients to “train smarter to play harder” and are equipped with a knowledgeable staff of physical therapists that can provide the help you need to properly monitor and progress your training, and more importantly keep you moving toward your goals!

Credit: Craven Sport Services

Reference:

¹Baechle, T & Earle, R. (2000). Essentials of Strength Training and Conditioning. NCSA

May 4 – 6, 2012, Genki Bar was at the Good Food Festival & Market in Mississauga. Here are some pictures of the booth:

We just received an email from the organizers of the wonderful Charity Combine Challenge 2012.

“Hello Sponsors & Donors,
Thank you for your generous donation to our 2nd annual Charity Combine Challenge.

It was a wonderful day that raised just over $7500 for WOTCH – community mental health programs for youth.”

We were so proud to be a part of this amazing initiative:

Protein, made up of amino acids, is an essential dietary component needed for growth and development, muscle maintenance and repair, and the production of hormones, and enzymes, as well as red and white blood cells to boost immune functioning¹.  Active populations generally require more protein than inactive individuals, especially following physical training sessions.  The recommended protein intake is approximately 0.8g/kg body weight for the average healthy individual, while athletic populations and strength athletes require roughly 1.5-2.0g of protein/kg body weight for the maintenance of body functions and increasing lean body mass².

Proteins obtained from whole foods are encouraged as they contain essential carbohydrates, vitamins, and minerals.  Protein powders, drinks, and bars should then be used as a supplemental source of protein and not as a replacement for a well-balanced diet.  Whole foods are considered to be either “complete” or “incomplete” proteins depending on the make-up of amino acids.  Complete proteins may be found in foods such as meat, milk, and eggs, and are sources of all required essential amino acids.  Incomplete proteins are found in foods such as peas, beans, lentils, nuts, seeds and grains, and are individually lacking in one or more of the essential amino acids.  Combining two incomplete proteins, such as a whole grain and a legume, will produce a complementary protein that provides all of the essential amino acids.

Craven SPORT Services understands the importance of recovery to keep your mind and body healthy and active.  They encourage clients to “train smarter to play harder” and are equipped with a knowledgeable staff of physical therapists, as well as a nutritionist, who are willing and available to assist you along the way and keep you active for life.

Credit: Craven Sport Services

References:

¹ SNAC (Sport Nutrition Advisory Committee) on-line presented by the Coaching Association of Canada:  http://www.coach.ca/sport-nutrition-advisory-committee-s12590

² Baechle, T & Earle, R. (2000). Essentials of Strength Training and Conditioning. NCSA

Recovery from activity is the process of allowing your body to undergo physical restoration to its previous state.  Recovery is essential to preventing injury and promoting optimal physical performance in upcoming training or competition.  As a result, the recovery phase should begin immediately following the cessation of an activity.  This includes addressing psychological, physical, and nutritional needs post-exercise.  For this post, we will focus on the latter two points.

Lactic acid is a metabolic by-product that accumulates in the muscle even after sub-maximal exercise.  This lactic acid build up is responsible for decrements in performance, increased muscle fatigue, and the sensation of stiff or sore muscles.  Post-exercise recovery practices have a major role in removing lactic acid from the working muscles and thus reversing these adverse affects.  A study published in Medicine & Science in Sports and Exercise, reported that active recovery directly following activity enhanced recovery by decreasing muscle lactate levels more rapidly than complete rest¹.  Active methods of recovery include some form of light cardiovascular activity such as walking, cycling, or jogging, as well as light dynamic or passive stretching.  This is often referred to as a cool-down.  To maintain your ability to train consistently, prevent injury and burnout, and feel good, the cool-down is a crucial component to any workout plan.

In order to help our bodies recover or rebuild following activity, we must also refuel our energy tank.  During exercise, our muscles utilize minerals and nutrients that need to be replenished through the ingestion of fluids and food.  Water and electrolyte sport drinks help to replenish these elements including sodium, potassium, and calcium often lost through our sweat or used by the working muscles.  When possible, choose whole foods such as fruits or vegetables and unprocessed carbohydrates and proteins to fulfill the energy deficit.  Fluids are typically easier to consume immediately post-workout than whole foods.  However, after strength workouts, proteins along with carbohydrates facilitate muscle rebuilding and recovery.

At Craven SPORT Services we understand the importance of recovery to keep your mind and body healthy and active.  We encourage our clients to “train smarter to play harder” and are equipped with a knowledgeable staff of physical therapists, as well as a nutritionist, who are willing and available to assist you along the way and keep you active for life!

Credit: Craven Sport Services

Reference:

¹Ahmaidi, S., Granier, S., Taoutaou, Z., Mercier, J., Dubouchaud, H., & Prefaut, C.  (1996).  Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Medicine & Science in Sports & Exercise, 28(4):450-6. PMID: 8778550

Want to try the bars before buying a box? We’ve put together a smaller sampler pack that consists of two bars in each flavour.
And cheaper shipping!

4 (40g) bars
$13.96 CDN
Product ID: 183823000012