MP Personal Training

Turns out muscle growth might not work the way we’ve always believed 🤯💪 Interesting new research on building muscle.

Traditional bodybuilding advice has been to push workouts to the point of failure, and that soreness is an indicator of effectiveness. But recent studies show there’s another way

𝑯𝑰𝑰𝑻 𝒎𝒂𝒕𝒕𝒆𝒓𝒔 𝒎𝒐𝒓𝒆 𝒕𝒉𝒂𝒏 𝒚𝒐𝒖 𝒕𝒉𝒊𝒏𝒌—𝒇𝒐𝒓 𝒘𝒐𝒎𝒆𝒏’𝒔 𝒉𝒆𝒂𝒍𝒕𝒉 𝒂𝒏𝒅 𝒃𝒓𝒂𝒊𝒏𝒑𝒐𝒘𝒆𝒓.🏃‍♀️💕

https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits?utm_source=facebook&utm_medium=social&utm_campaign=fb-82525&fbclid=IwQ0xDSwMZZlhleHRuA2FlbQIxMQABHgBmxYRsHzatgHI3MQlVQ0jJDUWUFr5uh3VvnL4vJJTXUMG3eKi4LnCO6p6u_aem_sp63ibQ99o8MOzug0D8u0Q

Why HIIT Matters for Women’s Body and Brain Health Discover how HIIT boosts women’s physical fitness, brain health, mood, and longevity—plus tips to add intensity to your weekly routine.

Join Be Active -classes in University of Glasgow Sport at Garscube Sport Complex and Stevenson building ❤️💪🏼😊
“Everyone knows that exercise is good for our health. There can be numerous barriers to remaining physically active as we age, recover from injury or return to fitness after a break. Exercise can help you to:

✔️Lower blood pressure
✔️Improve balance and coordination
✔️Build mobility and endurance
✔️Help alleviate pain
✔️Increase energy levels
✔️Above all, improve your quality of life
Access to all of UofG Sport's BeActive classes is included in BeActive membership.

Access to individual BeActive classes (without membership) is charged at £4 per class.”

We’re celebrating Day of Movement at UofG Sport! The 18th of June marks Scotland’s National Day of Movement. We come together to champion the vital role that all forms of physical activity plays in supporting the health and wellbeing of people living with long-term health conditions. It’s a celebration of all movement, big and small, and the people that make them possible, like Pat, Helen and the rest of our brilliant BeActive community 🤩 We want to celebrate the people who are supporting others to move, the practitioners, the coaches, the friends, and the family members. Big thank you to Pat and Helen for sharing there stories! Let’s keep moving together 💛 #teamuofg💘

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Those of you who have been following me for a while know how important it is to jump for bone health. When we talk about jump training, most think of the explosive, plyometric jump training, which is incredibly beneficial for muscular power and bone health in younger women. But this can be scary, especially for older women who may not come from a strength and power background. We see in older women, this jumping does not have to be big, explosive plyometric jumps; but a low jump with a hard landing. Whether you have healthy joints and are pain-free, or you are dealing with some aches and pains, jump training can be modified to fit where you are. (And, just like heavy strength training, phase into a jump training program to avoid injuries!) Learn more and read study links here >>> https://bit.ly/4e1c12O https://bit.ly/3ZzWd14 https://bit.ly/4nbdCHF #DrStacySims #BoneHealth #Plyometrics #WomenAreNotSmallMen

Pilates Classes in Garscube Sports Complex
- pay as you go and monthly memberships available.

Monday 11:15am Be Active Pilates (60plus)
Monday 12:15pm Pilates - mixed ability level
Tuesday 6:00pm Pilates - mixed ability level
Wednesday 12:15pm Pilates mixed ability level

Build strength, improve mobility, and increase flexibility. Pilates is a great way to target your core— the muscles in your abdomen, lower back, hips, and pelvis—helping with posture, balance, and overall movement. Please check the timetable below for more info.

THE ROAR RECS FOR MAKING MUSCLE

All the cardio in the world won't cut it. Research on active women, especially past age 40, shows that even high levels of aerobic activity doesn't translate into any meaningful changes in lean body mass. The only solution is STRENGTH TRAINING. I mean high-intensity power training - heavy lifting for pure strength. This kind of training stimulates your neuromuscular system, activating the maximum amount of muscle fibers. It also keeps those high-energy, powerful type II muscle fibers engaged, which is essential because those are needed for speed, and they're the first to go. I hear from so many perimenopausal women that they feel as if they suddenly lost all strength and power (before any issue with losing lean mass). This is not a misnomer, we see that there is a distinct drop in force generation BEFORE we see any loss in lean mass. This is directly related to estrogen's influence on myosin's binding ability with actin (a weaker bond means a weaker muscle contraction), and the systemic loss of the anti-inflammatory effect of estrogen, reducing the regulation of muscle inflammation and the satellite cell function (meaning, more inflammation reduces the feedback for building new muscle cells) and reduces the quality of the muscle, before overall lean mass loss.

The best part is that the benefits of strength training are nearly immediate. Even before your muscles get bigger and stronger, you wake up sleeping muscle fibers and develop neuromuscular connections that result in strength gains after just a few sessions.

How to optimize your strength-training results:
- LIFT HEAVY
Challenge and stimulate your muscles so they break down and repair bigger and stronger.
- HOW HEAVY IS TOO HEAVY?
Pick up a weight and lift it 8 times. How hard were the last two reps? You have chosen the right weight if you are barely able to eke out that final rep while maintaining good form.(Heavy Resistance Training is a journey, start consistent, with good form, then add load over time; we don't want injuries!!)
- LIFT OFTEN
Aim for 2-3 days a week.
- MIX IT UP
Variety is your friend when it comes to making muscle.

Anything you'd add?

Research links here:
https://bit.ly/43hv19v
https://bit.ly/4375CxQ
https://bit.ly/44twf2A
https://bit.ly/3GJHyd8
https://bit.ly/42Z1ykN

1-2-1 Pilates Sessions as Part of Personal Training
Build strength, improve mobility, and increase flexibility. Pilates is a great way to target your core— the muscles in your abdomen, lower back, hips, and pelvis—helping with posture, balance, and overall movement.
Friday appointments available – get in touch to find out more 😊

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There's a tendency for women to lift light weights for high repetitions, like picking up five-pound dumbbells and lifting them 20 times. This is often called "body sculpting" by trainers, who promise women that they can "tone up" without "getting bulky muscles." This mindset needs to go because it's misleading, misguided, and honestly not helpful for women whose s*x hormones, lean muscle mass, and strength are on a precipitous decline in perimenopause. This type of lifting will build muscle endurance, but that's not what you're looking for at this stage of the game. You need muscle STRENGTH.

Read more for science-backed research links and information >>> https://www.drstacysims.com/newsletters/articles/posts/Resistance_Training_Getting_the_Respect_It_Deserves

*t

Coach on his way home after absolutely murdering you in the gym workout #mayhemathlete #mayhem masters #fitdadover40 #crossfit #crossfitmasters #crossfitmaster #personaltrainer #squat #worldclass #likami #worldfit #fitdad #wod #mayhem #thecrossfitopen #crossfitopen #hwpo #burgenerstrength #funny #love #instagood #fun #crossfitmemeS #crossfitmeme