Sunday Strength Class in Carine, Western Australia, Australia | Health/beauty

Sunday Strength Class

Locality: Carine, Western Australia, Australia

Phone: +61 468 842 795

Address: Girl Guides Hall Corner Monyash Road and, Wessex Street 6020 Carine, WA, Australia

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25.01.2022 Not a bad way to look at your workouts http://breakingmuscle.com//the-rule-of-five-a-simple-guide

24.01.2022 What is 'fascia'?? http://breakingmuscle.com//foam-rollers-dont-work-understa

24.01.2022 Haven't fully figured out this game yet, but it sure is fun. :-D #parkour #urbanevo #baltimore #game #ueb #balance #kungfu

24.01.2022 Nice little infographic here

23.01.2022 This was so popular the first time we shared, its worth sharing again: **How to achieve any goal** (most people completely miss this) Goal setting is usually w...here most people stop, but to really ATTAIN your goals -- you have to build your skills for goal achievement. Which goes a few levels deeper: 1. Whats the goal that you want to achieve? 2. What are the skills required to attain that goal? 3. What are the daily practices that will help build those skills?

22.01.2022 A long but good read in regard to crossfit and back injury mechanisms. https://www.t-nation.com/training/doctors-view-of-crossfit

21.01.2022 A series of studies several decades ago revealed important findings about the ways in which muscle growth is stimulated by mechanical tension. One group of stu...dies revealed that both passive stretch and active muscle contractions can stimulate muscle protein synthesis (and subsequent hypertrophy), and that the combination of both together was additive. Other research suggests that the nature of the mechanical stimulus may differ between stretch and active force production, such that the muscle fibers adapt in different ways. For example, it is possible that stretch stimulates greater changes in fiber length, but active force production stimulates greater increases in fiber diameter. -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #principles #musclegrowth #stretch #rangeofmotion

20.01.2022 A good listen about breathing. For those of you with neck and shoulder issues, this is where you should start http://functionalmovement.com//2015-08-19_breathing_correc

20.01.2022 Did you know? Four hugs per day is good for our health

19.01.2022 So heres some basics to warm up with ... https://www.youtube.com/watch?v=0iakD7JRcBM

19.01.2022 A reminder to everyone: This and next Sunday's classes will not be on. I will be attending courses over these weekends. Take care and have a good rest. Maybe you could work on your mobility in the meantime? Show me those Pancakes!!

19.01.2022 Hey guys just a reminder that this Sunday the 6th wont be on. Returning the week after, the 13th. Thanks everyone!

18.01.2022 A good read on the difference between control and true stabilisation

18.01.2022 The posterior chain is the back kinetic chain of the body, and is made up of the back, glutes, hamstrings, and calves. These muscles produce much of the forc...e in squats and deadlifts. When running, the posterior chain is responsible for extending the hip, knee, and ankle, and therefore leading to much of the forward propulsion force.When squat depth goes past parallel, recruitment from the glutes, the largest and strongest force generator for hip extension, increases by 90%. Glute-ham raises, back extensions, hip thrusts, and hamstring curls all isolate all or part of the posterior chain. See more

18.01.2022 A second reminder to everyone that this Sunday's class will not be on either. Again i will be attending a course. Class will return the week after. Have a good weekend!

17.01.2022 I watched a close family member lose over 20kg WITHOUT going to the gym just by adding in these three simple things to his day.

16.01.2022 The ATP-PCr system is the dominant energy for about 6-7 seconds of maximal effort exercise, and still makes a fairly major energy contribution through about 40 ...seconds of exercise. Unlike other energy systems, the ATP-PCr system relies directly on these substances for energy, rather than using other nutrient substrates to produce ATP. When the nervous system signals muscles to contract, ATP is split into ADP and P. ATP alone produces energy for about the first 4 seconds of maximal-effort exercise. Because significant energy is stored in the third phosphate bond, this chemical reaction releases the energy needed for muscles to contract. When ATP dwindles, it is "backed up" by PCr, as creatine kinase splits PCr to give ATP another P. For this energy system to be used, full rest times (ex. 30-60 seconds per 10 meters of sprinting) are required. When ATP-PCr stores drop, muscle contractions become less forceful. See more

16.01.2022 So here's some basics to warm up with ... https://www.youtube.com/watch?v=0iakD7JRcBM

16.01.2022 Guess what we'll be trying?? https://www.facebook.com//a.268839339824/392301147478538/

14.01.2022 A note to everyone. Classes will be at 9.30am from now on! again thats 9.30am instead of 10am from now onwards.

14.01.2022 This was so popular the first time we shared, it's worth sharing again: **How to achieve any goal** (most people completely miss this) Goal setting is usually w...here most people stop, but to really ATTAIN your goals -- you have to build your skills for goal achievement. Which goes a few levels deeper: 1. What's the goal that you want to achieve? 2. What are the skills required to attain that goal? 3. What are the daily practices that will help build those skills?

13.01.2022 Quite interesting. Give it a go. See what you learn about your body.

13.01.2022 Interesting read on locomotion and our evolution. What are your thoughts? http://news.nationalgeographic.com//160228-motion-moveme/

13.01.2022 Class Schedule over Christmas and New Years: Class will not be held on the 13th Dec, and over the X-mas and NYE period, 27th Dec and 3rd of Jan. We will be having the last class on the 20th of Dec, and returning on the 10th of Jan. ... Thanks everyone and see you soon!

12.01.2022 A second reminder to everyone that this Sundays class will not be on either. Again i will be attending a course. Class will return the week after. Have a good weekend!

11.01.2022 DO YOU USE A WRIST WORN ACTIVITY MONITOR? (FITBIT?) New research from Ball State Universitys Human Performance Laboratory suggests there ability to monitor met...abolic functions may be limited and even extremely inaccurate. When the activity monitors were compared to ECG for heart rate and to Clinical procedures for calorie expenditure they fell quite short. The fitbit was not an accurate measurer of heart-rate, distance covered or calories burned. It was a good step counter though. So if you have a chunk of money lying around that you dont really need, invest in these luxury pedometers. FitBit responded to the research saying: ""Fitbit trackers are designed to provide meaningful data to our users to help them reach their health and fitness goals, and are not intended to be scientific or medical devices Overall, the success of Fitbit products comes from empowering people to see their overall health and fitness trends over time its these trends that matter most in achieving their goals." They did not dispute the results of the study. http://www.wthr.com/story/31285468/misfit.html

10.01.2022 Hi guys, just a second reminder regarding the class schedule of Christmas and New Years: Class will not be held on the 13th Dec, and over the X-mas and NYE period, 27th Dec and 3rd of Jan. We will be having the last class on the 20th of Dec, and returning on the 10th of Jan. ... Cheers guys, have a Merry Christmas!

10.01.2022 WHY ARE PAUSED REPS SO MUCH HARDER? Lets look at the science! When a muscle lengthens and shortens these movements are broken into phases: Phase I is the lengt...hening of the muscle, known as the ECCENTRIC PHASE. Phase II is the moment when the muscle is neither lengthening or shortening, but remaining the same length, known as the AMORTISATION PHASE. Phase III is the shortening of the muscle, known as the CONCENTRIC PHASE. When the muscle lengthens the SERIES ELASTIC COMPONENT comes into play. Essentially the eccentric phase causes stretching of tendons, causing them to store energy. Basically the tendons act as a spring, so if the concentric phase occur quickly following the eccentric phase, the spring energy stored in the tendon is released and contributes to the overall force of the muscle. Also within the Muscle belly there are MUSCLE SPINDLES which are proprioceptive organs. A quick stretch of the muscle causes stimulation of the muscle spindles, which in turn POTENTIATE the antagonist muscle (basically make it contract harder) and contribute to higher muscle force production. So when the AMORTISATION phase is lengthened (during PAUSED REPS) the spring energy in the tendon is dissipated as HEAT and the potentiation of the antagonist is negated, meaning the muscle fibres have to do all the work. Bonus: The eccentric phase is the main contraction type that causes muscle damage (and subsequent hypertrophic adaptions), but thats for another day. Progress through knowledge.

10.01.2022 Guess what well be trying?? https://www.facebook.com//a.268839339824/392301147478538/

08.01.2022 Havent fully figured out this game yet, but it sure is fun. :-D #parkour #urbanevo #baltimore #game #ueb #balance #kungfu

08.01.2022 A reminder to the Sunday Class group, this sunday the 30th will not be on. Will return as regular the week after.

08.01.2022 If maximal effort loading uses the strongest, largest motor units, then why is hypertrophy optimized with 8-12 reps of a moderately heavy load? Hypertrophy re...sults from supercompensation of muscle proteins after high intensity exercise. It is triggered by shortage of cellular energy. At any given instant, each cell has a fixed amount of energy, and that energy is distributed between protein metabolism and mechanical work. With longer, moderately intense sets and shorter rest, more energy goes to mechanical work and less goes to protein metabolism. The lack of energy going toward muscle proteins causes protein catabolism (breakdown), which ultimately leads to protein supercompensation. See more

07.01.2022 An article addressing why we should be doing single leg / limb training https://www.t-nation.com/trai/case-for-single-limb-training

07.01.2022 The Big Toe Joint is the driver of Dynamic Spring from Feet It is engineered to wind your foot up to push off the ground when Walking, Running and Jumping It is... engineered to sit in a straight line with the big toe These are simple facts Yet, athletic footwear continues to fail us by not allowing this function to occur You can see how this StrongFeet participant's toe is very well aligned with the big toe joint.. Ready and rearing to get the job done... Until it is hooked sideways by the shape of these "Scientifically" and "Podiatry" supported athletic shoes Shoe shape matters!!!!

06.01.2022 Contrary to popular belief, the load that you are moving is not synonymous to the amount of muscle fiber that your nervous system is recruiting. A complete ran...ge of motion of an exercise generally leads to more fiber recruitment, greater hypertrophy, and, in the case of squats, more use of the glutes, the strongest muscle for hip extension. Although a partial rage of motion (ex. half squats) is more specific to sports in which the range of motion tends to be partial (ex. volleyball), moving a lighter load through a full range of motion will lead to greater neuromuscular adaptations than moving a heavier load through a compromised range of motion or with poor form. See more

06.01.2022 Keep training guys!!

06.01.2022 Hey guys a quick reminder that class is not on tomorrow Sunday the 3rd. Back to normal next weekend. Thanks!

05.01.2022 A long but good read :)

04.01.2022 A reminder to everyone: This and next Sundays classes will not be on. I will be attending courses over these weekends. Take care and have a good rest. Maybe you could work on your mobility in the meantime? Show me those Pancakes!!

04.01.2022 During strength training, the more that the passive elements of a muscle fiber contribute to mechanical tension, the more the hypertrophy seems to involve incre...ases in fiber length. In contrast, the more the active elements contribute to mechanical tension, the more the hypertrophy seems to involve increases in fiber diameter. Full article here: http://ow.ly/7xP830lk83n -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #exercisescience #research #sciencetopractice #performance #science #infographic #infographics #hypertrophy #muscle #musclegrowth #eccentric #eccentrics #eccentrictraining #concentric #tempo #rangeofmotion #partials

04.01.2022 What is fascia?? http://breakingmuscle.com//foam-rollers-dont-work-understa

03.01.2022 DO YOU USE A WRIST WORN ACTIVITY MONITOR? (FITBIT?) New research from Ball State University's Human Performance Laboratory suggests there ability to monitor met...abolic functions may be limited and even extremely inaccurate. When the activity monitors were compared to ECG for heart rate and to Clinical procedures for calorie expenditure they fell quite short. The fitbit was not an accurate measurer of heart-rate, distance covered or calories burned. It was a good step counter though. So if you have a chunk of money lying around that you don't really need, invest in these luxury pedometers. FitBit responded to the research saying: ""Fitbit trackers are designed to provide meaningful data to our users to help them reach their health and fitness goals, and are not intended to be scientific or medical devices Overall, the success of Fitbit products comes from empowering people to see their overall health and fitness trends over time it's these trends that matter most in achieving their goals." They did not dispute the results of the study. http://www.wthr.com/story/31285468/misfit.html

03.01.2022 WHY ARE PAUSED REPS SO MUCH HARDER? Let's look at the science! When a muscle lengthens and shortens these movements are broken into phases: Phase I is the lengt...hening of the muscle, known as the ECCENTRIC PHASE. Phase II is the moment when the muscle is neither lengthening or shortening, but remaining the same length, known as the AMORTISATION PHASE. Phase III is the shortening of the muscle, known as the CONCENTRIC PHASE. When the muscle lengthens the SERIES ELASTIC COMPONENT comes into play. Essentially the eccentric phase causes stretching of tendons, causing them to store energy. Basically the tendons act as a spring, so if the concentric phase occur quickly following the eccentric phase, the spring energy stored in the tendon is released and contributes to the overall force of the muscle. Also within the Muscle belly there are MUSCLE SPINDLES which are proprioceptive organs. A quick stretch of the muscle causes stimulation of the muscle spindles, which in turn POTENTIATE the antagonist muscle (basically make it contract harder) and contribute to higher muscle force production. So when the AMORTISATION phase is lengthened (during PAUSED REPS) the spring energy in the tendon is dissipated as HEAT and the potentiation of the antagonist is negated, meaning the muscle fibres have to do all the work. Bonus: The eccentric phase is the main contraction type that causes muscle damage (and subsequent hypertrophic adaptions), but thats for another day. Progress through knowledge.

02.01.2022 Is there a better alternative for creatine? Seems like the answer might be yes. A new study investigated the effect of a 4-week supplementation with guanidinoac...etic acid (GAA) in comparison to creatine, on facilitating creatine levels. For those of you who do not know, cellular bioenergetics largely depends on creatine, a derivative of the guanidinium cation that occurs naturally in the human body and helps to supply energy to tissues with large, fluctuating energy demands, such as the skeletal muscle, myocardium, and brain. It was found, in this study, that guanidinoacetic acid (3.0 g/day) resulted in a more powerful rise (up to 16.2%) in tissue creatine levels in vastus medialis muscle, middle-cerebellar peduncle, and paracentral grey matter. These results indicate that guanidinoacetic acid may be a preferred alternative to creatine for improved bioenergetics in energy-demanding tissues. http://www.nrcresearchpress.com//a/10.1139/apnm-2016-0178 See more

01.01.2022 http://breakingmuscle.com//couch-stretch-small-but-importa

01.01.2022 Hey guys just a reminder that this Sunday the 6th won't be on. Returning the week after, the 13th. Thanks everyone!

01.01.2022 A note to everyone. Classes will be at 9.30am from now on! again that's 9.30am instead of 10am from now onwards.