Tag Archives: strength training

What the Transition Phase of Exercise Can Teach Us About the Body and Life

In my 15+ years spent working with people’s bodies, I have yet to see a single person willingly slow down during the “transition phase” of an exercise. The body’s tendency is to rush through it, but this is unquestionably the most important part of every exercise movement. The transition phase is where we experience the greatest challenge and reap the most benefit.

So, what is the transition phase and what can it teach us about how to optimize our workouts? Better yet, what can it teach us about living a life of wellness?

 

 

What’s the Transition Phase? Why is it Important?

Simply put, the transition phase is the hardest part of any given exercise movement when the muscle(s) goes from a shortening action to a lengthening one, or vice versa. In weightlifting terminology these actions are called concentric (shortening/contracting) and eccentric (lengthening/elongating). Every single active exercise involves muscular transition phases including running, walking, lifting, dancing, team sports, and more. Static exercises that involve holding a posture or position are the only ones that don’t (ex: a plank hold or staying in down dog) .

Transition phases typically happen at the top or bottom of an exercise movement. For example, the bottom of a squat is a transition phase and the top of a shoulder press is a transition phase. Both of these examples are when the direction of the movement is changing and the muscles have to work harder, especially when lengthening and becoming less stable. This is when many people begin to feel fatigued and rush through the movement. For example, a person a doing squats will pop back up to standing as quickly as they can or will avoid going as low as earlier reps. A person doing the shoulder press might also rush, limit range of motion by not fully extending in the elbows, or forget to breathe.

As long as a person isn’t risking injury, it’s best to slow down during the transition phase instead of hurry up. While this leads to greater discomfort in the short term, it yields far greater returns in strength, stamina, and flexibility.

Not all reps are made equal.

People can rush through the transition phase for 12 reps of a shoulder press and have so-so gains in strength or they can take their time and work with their breath to slowly move through those same 12 reps and yield far greater muscle breakdown from the workout. As you probably already know, muscle breakdown is what leads to soreness. Recovering from soreness is part of the necessary equation for muscle and strength gains.

Slow Transition Phase = More Muscle Breakdown = Sore Muscles =

*Greater Strength

(*after recovery)

We humans have a fondness for physical comfort but ironically, that’s not what propels us forward the most.

 

 

Approach the Transition Phase with Wisdom

I’m not one to preach “go hard or go home” about anything, especially fitness. I used to be gung-ho about working out and putting myself through the gauntlet but that’s no longer my approach. I’ve matured over time and now see how harmful that mentality can be – for my own health and for my clients’ well-being. Pushing hard even when our bodies scream to stop or slow down is a really good way to risk injury.

With this in mind, it’s crucial that we approach the transition phase of each exercise rep with wisdom. Listening to our bodies is crucial to avoid injury and burnout. There are times when working hard helps us grow and other times when it can have quite the opposite effect. If we’re sick, run down physically, emotionally depleted, overcome with stress, or under-rested then we serve our bodies best by choosing to recover. At the very least we must learn to balance our strenuous exercises with meditation, stretching, and relaxation to calm our nervous systems.

In summary: You must be judicious about how much and when you push hard through each movement. Never ignore warning signs from your body such as dizziness, sharp pain, joint discomfort, lightheadedness, nausea, the sensation that you might drop the weight at any moment, etc. It’s important that you know when to stop.

 

 

Life Lessons from the Transition Phase

Change takes time

We’ve all heard the old adage “change takes time” and that’s true with more than exercise. Certain things take time even when we would prefer them not to – like pregnancy, education, wine making, you name it. The real life examples are endless and there are tangible consequences for shortchanging seasons of transition and growth.

I used to be the kind of person who wanted to get everything done in a hurry. When I had my first child a full month early for no clear reason I wondered how much of my innate desire to control and rush through life had harmed things. Although my son turned out to be healthy, the experience compelled me to approach my following four pregnancies quite differently. I allowed myself a lot more rest and took things slower than I might have otherwise done. The need to be patient and calm as my body changed was crucial during the major physical and emotional transitions of each pregnancy.

Breathe through stress

Learning to breathe is crucial during the transition phase in exercise. Inhaling gives us the necessary oxygen for exercise and exhaling gives us a burst of force (and a tighter core) to get through the hard part of a rep. The same goes for life. We must learn to breathe deeply for optimal health and nervous system regulation. Shallow breathing results in staying in a fight-or-flight mode with high stress hormones that wreak havoc on our health. Breathwork can help us physically and emotionally regulate our bodies during overwhelming transitions like moving homes, starting a new job, preparing to get married, trying to conceive, etc.

 

 

Spiritual Transition Phases

Transition phases can happen physically, emotionally and spiritually. The world is more interconnected digitally than ever before and this exposure to new ways of thinking and living has the potential to change people’s worldview and beliefs. I personally believe we are collectively moving away from religious exclusivism and elitism but that this slow-moving evolution (i.e. transition phase) comes with growth pains and pushback, especially from fundamentalist groups. I will be curious to see if humanity can find new and healing ways to come together spiritually. If we can, I believe the health of both humanity and the earth will improve. Women’s individual and collective wellness will benefit too.

 

 

Wellness is Defined by the Transitions

Wellness will always be inclusive of the things in life that push us through discomfort and challenge us to grow. Wellness is more of a holistic approach to living than it is a static state of unchanging good health.

The next time we find ourselves in a “transition phase,” be it mid-workout or mid-workday, I hope we can slow down, lean into the discomfort, breathe deeply, stay patient, and grow.

 

Yours in health and wellness,

Maggie

 

 

Planning and Optimizing Your Strength Training

I had the honor of sharing my advice for a MyFitnessPal article back in the winter but publication was massively delayed when Covid19 changed the face of the earth as we know it. With gyms shuttered, the article became less timely. Now that gyms are gradually reopening (or perhaps now that you have more at-home equipment to work with), it’s well worth the effort to get acquainted with the basics of strength training.

The reality is that most of us aren’t getting in as much daily activity and movement these days. Focusing on acquiring or maintaining lean muscle mass is perhaps more critical than ever for our metabolisms and overall health.

 

 

The article is detailed and specific – give it a read!

It covers:

  • Strength training benefits
  • Fundamental movement patterns (squats, lunges, hip hinge, push and pull, lateral rotation and carry)
  • Choosing the right equipment
  • Structuring your workout
  • Optimizing your workout

I hope you find this helpful! Feel free to reach out in the comments section or through direct message on my contact page or Instagram for questions. I’m always happy to chat and offer tips!

Other MyFitnessPal “fitness basics” articles include:

Bodyweight Training

Cardio

Recovery

Goal Setting and Motivation

Training Plans

 

Yours in health & wellness,

Maggie

 

The Benefits (and drawbacks) of Soul Cycle, Body Pump and Barre

 

 

Benefits of Group Exercises Classes

Group exercise classes are truly one of the fitness industry’s great gifts. They’re energetic and uplifting, not to mention an efficient use of time. Many gyms offer these classes for free with a monthly membership while other “boutique” studios offer options for people who don’t belong to big box gyms (think Pure Barre, Soul Cycle, OrangeTheory, SolidCore, etc.). Classes are a great way to stay in shape and ride the energy provided by the participants and instructor.

Common Challenges in Group Exercise Classes

There are drawbacks in group fitness too. Some instructors lack experience even though they outwardly appear to know what they are doing. This can lead to low quality coaching for participants. It can also be difficult to keep pace with group classes when you’re a newbie, sometimes making the exercises physically precarious and mentally intimidating. Overall, the benefits and drawbacks vary according to the studio/gym, instructor and format.

Three group exercise formats in particular have proven the test of time and have mostly positive participant experience; Soul Cycle, Body Pump and Barre. They are so popular that they have “cult followings” of people willing to pay top dollar to participate and attend class several times a week. It’s easy to get swept away in the results and excitement of these wonderful programs! But just as every class holds promise for results, each also has the capacity to wear down participants.

Let’s explore the benefits and drawbacks of each of these popular classes so that you can stay keenly aware of how to care for yourself when/if you participate.

 

 

Soul Cycle

I can still remember people in the fitness industry whispering about the increasingly popular Soul Cycle studio up in NYC. I was working in DC when Soul Cycle was just getting started up there and no one could believe the concept. Free weights on a bike? Candlelight during an energizing cycle class? And people are paying WHAT for it? It’s fairly ironic that Soul Cycle opened up in DC right across the street from the sports club that I worked at during my 20s. No one thought it could ever expand and transform the landscape of boutique fitness offerings in the way that it did.

Soul Cycle is incredibly fun and helps participants burn a lot of energy in a short period of time. It involves an engaging, full-body workout on the bike using upper body exercise equipment while pedaling away to loud music. It’s great to knock out exercising both the upper and lower body at the same time but when we step back from the excitement and think about it hard, we have to ask ourselves: Was the bike designed to be used for upper body exercise? Short answer: No.

I’m not saying there is anything wrong with getting creative with exercise equipment. Switching things up can keep workouts fun and fresh. But when we use equipment in ways that it wasn’t designed to be used, contraindications can arise. In Soul Cycle, participants are at risk for low quality upper body movement because of the challenge engaging the core for stability without compromising the lower back. At best, the free weight workout will build a little bit of upper body endurance while helping people burn more energy on the bike. My professional preference remains keeping my hands on the handlebars and better utilizing the bike itself for energy burn (longer hills, interval work, heavier resistance, speed drills, in/out of saddle drills, etc.), but that’s just me.

Upper body exercises aside, Soul Cycle and many other cycle studios spend a lot of time out of the saddle (i.e. hovering above the seat). People tire very quickly in this position and tend to lose form, allowing their hips to drift forward in front of the seat. This creates a more upright posture and undue pressure on the knee joints. In a perfect world, instructors will correct form but more often than not, it goes unchecked.

Solution:

Enjoy Soul Cycle and pedal your heart out! Just remember to properly engage your core and do slower and heavier upper body exercises at another time too. And don’t forget – keep your rear in OR above the seat at all times!

 

 

Body Pump

Next year will be the 30th year of Body Pump’s existence in the fitness realm. It was developed by a man named Phillip Mills and his wife Jackie, a doctor and former gymnast. Phillip was inspired by his father Les Mills who was a former Olympian. Phillip created the Body Pump class and checked all the boxes for what can make a successful group fitness experience. For this reason, many big box gyms train instructors to teach Body Pump for their class offerings.

Body Pump is a full-body workout and it consists of the same exercises every class, with some variations here and there. There is a lot of technique instruction for squats, lunges, deadlifts, presses, push-ups, rows and chest presses, to name a few. Each exercise is set to a song so there is plenty of time to focus on each move. The class creates an environment where dedicated participants get to master the moves and watch their progress improve as they place heavier plates on their bars.

Although Phillip created an amazing class, it does have its challenges too. In practice, a newbie walking into Body Pump can get easily overwhelmed if they rack their bar with heavier plates than they can handle. Many people feel peer pressure from the quick tempo of the regular participants and won’t stop to adjust their weights to what they can safely do. This creates a major injury risk for people doing several minutes straight of a single exercise without any breaks! It’s also challenging to get the full range of motion for the exercises in class due to the fast tempo. This can make some movements ballistic and contraindicated.

The endurance nature of the weight lifting in Body Pump isn’t for everyone, especially people who like to lift heavy and have rest intervals. A lot of people also mistakenly assume that Body Pump is strength training but it’s not…at least not according to the true definition of what strength training is: 10 or fewer reps until muscle failure. So while it will create definition and muscular endurance, it doesn’t create “strength” according to classic standards.

Solution:

Body Pump away! But remember to slow down and/or adjust the weights to your needs, even if this means pausing mid-class or setting your own speed to stay safe. Also, it’s a good idea to hit the gym for some heavier and slower weight lifting exercises from time to time. You will find that your technical foundation from Body Pump along with your improved endurance will make for success on the gym floor! 

 

 

Barre

Barre is a ballet-inspired format that utilizes – go figure – the bar! I’m guessing this isn’t news to you though. Barre tends to be a popular option for women, particularly those who have a dance or gymnastics background or who don’t love weight machines and classes focused on lifting. Barre classes can vary greatly depending on the studio and instructor but they typically involve time spent working the core and hips at the bar, and a free weights portion to incorporate more upper body exercises. Each class incorporates stretching intermittently through class or at the end.

Barre is a great way to challenge the glutes and lower body muscles. Rapid pulsing movements are used to get a solid burn in muscles being worked. The burn comes from the exercises being fast and endurance in nature, and also from focus on the “transition zone” of the muscle. This zone is where the muscle goes from shortening to lengthening. Exercising in it can cause muscles to be very sore  and can result in positive neuromuscular adaptations.

While the transition zone is a great sweet spot for exercises, it’s difficult not to become ballistic with moves in it. A good barre instructor will be quick to catch participants who are getting ballistic but unfortunately in many cases participants start to put work that belongs in the abdominal muscles into the lower back. Additionally, some barre classes instruct participants to keep a “C” curve in the core, which can actually heighten risk for the lower back because it’s being stretched for long periods of time before being worked in rapid contracting movements again.

Solution:

Be a Barre babe, if that’s what you want! Just remember that every studio and instructor varies on form critique and safety. So, if an exercise feels uncomfortable in any part of your core (and I’m not talking tired or burning because there IS a difference) then flag down the instructor and ask how you can do the exercise better or differently. Low back injuries are no joke. Don’t flirt around with them!

 


Conclusion:

Every group exercise class comes with inherent risks. It’s up to *you* to be proactive about your safety and health. Don’t hesitate to be brave and advocate for your own health by asking instructors for help or modifying for your individual needs. The world of group exercise classes should feel wide open for you to choose what you enjoy!

 

 

Yours in health and wellness,

Maggie

 

New Research: Is Strength or Cardio Better?

Common Questions: Is strength or cardio training better? Where should I spend my time and energy for optimal health results?

The Answer: Both are important. But for different reasons. And now we finally know which types of diseases and mortality are reduced by strength vs. cardio training.

The Research

The American Journal of Epidemiology published an observational study that followed over 80,000 adults to compare mortality outcomes associated with different types of exercise.

The Findings

The main takeaway from this research is that *STRENGTH TRAINING* REDUCES CANCER-RELATED DEATH!

The numbers… In the study, strength training exercises were found to be associated with a 23% reduction in all-cause mortality and a 31% reduction in cancer mortality. (WOW!!! Go pick up some weights. Like ASAP.)

Also, good news… The benefits of strength training can be achieved via traditional equipment-based exercises in a gym OR through using one’s own body weight to work out (ex: push-ups, squats, lunges, pull-ups, planks, tricep dips, etc.).

But… Strength training was NOT associated with a reduction in cardiovascular disease mortality (this is where cardio training comes in, people!).

Summary of Findings

Optimal health and reduction of all-cause mortality is highest for people who commit to the World Health Organization’s cardio AND strength guidelines; 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio exercise every week, plus two strength-training days. Exclusive strength training is positively associated with a reduction in all-cause mortality and cancer mortality, while exclusive cardiovascular training is positively associated with reductions in all-cause mortality and cardiovascular mortality.

What We Still Don’t Know:

More research should be done to determine the appropriate intensity and duration of the strength-training days for optimal health benefits. Additionally, it may be interesting to see whether or not upper vs. lower-body exclusive training days confer different benefits from an internal health standpoint. We already know how changing training focus and intensity affects muscle growth and strength, but it’s time we learned about what’s going on deeper.

Lastly, why exactly does strength training have such a profound impact on cancer mortality? Is it because of metabolic adaptations, endocrine adaptations or changes in body composition? Are there additional benefits for women if they increase the intensity or frequency of strength training since, in general, women’s sex hormones suppress optimal expression of proteins in their bloodstream which increase muscle mass? I would love to know…  

How to Balance Cardio vs. Strength Training

Based on these findings, my suggestion for *disease prevention* is to attempt to keep cardio and strength sessions separate. In general, I love mixing the two from time-to-time; throwing in some lifting after a cardio session or ending a strength-training day with 10-15 minutes of HIIT training. My gut instinct and background in exercise physiology tells me this isn’t bad for health; it’s quite good for keeping the body sharp and incorporating a variety of movements and challenges into one’s routine – HOWEVER – I’ve also always known that for BEST strength-training results, let strength days stand on their own. Give them your full attention and reap the benefits. Like whoa. 

But, here’s the thing…if exercising is a challenge and you’re feeling like all these overarching guidelines overwhelm and discourage you, just do something – anything – for exercise that feels good and motivates you. Drop the rules and just GET AFTER IT!!!! 🙂

(Psst… hit me up if you have questions about “proper” strength and/or cardio training. I don’t ignore messages or leave them unanswered. Just not my thing.)

 

Yours in health and wellness,

Maggie