Unveiling the Difference: Certified Strength and Conditioning Specialists vs. Personal Trainers

Are you seeking to embark on a fitness journey or enhance your athletic performance in Vancouver, BC? If so, you've probably come across two professionals who can help you achieve your goals: Certified Strength and Conditioning Specialists (CSCS) and Personal Trainers. While both play essential roles in fitness and wellness, there are significant differences between the two that can greatly impact your success and safety. In this blog post, we'll explore these distinctions and why choosing a CSCS, especially in a fitness-forward city like Vancouver, can be a game-changer for your fitness journey.

The Role of a Personal Trainer:

Personal trainers are undoubtedly valuable in helping individuals pursue their fitness aspirations. Many personal trainers are passionate about health and fitness, and they often hold basic certifications, typically requiring only a few days or weeks of education and practical training. They can assist clients with general fitness, weight loss, and basic exercise routines, making them suitable for people at various fitness levels.

The Expertise of a Certified Strength and Conditioning Specialist (CSCS):

On the other hand, Certified Strength and Conditioning Specialists are a different breed. CSCS professionals, like Evelyn, have undergone rigorous formal education, typically earning at least a bachelor's degree in exercise science, kinesiology, or a related field. Moreover, they must pass a challenging examination by the National Strength and Conditioning Association (NSCA). This in-depth preparation equips CSCS professionals with a deep understanding of anatomy, physiology, biomechanics, and exercise prescription. They specialize in improving athletic performance, injury prevention, and rehabilitation.

Why Choose a CSCS in Vancouver, BC:

1. Advanced Expertise: Vancouver is known for its active lifestyle, from hiking the Grouse Grind to enjoying the local beaches. CSCS professionals understand the demands of various sports and outdoor activities and can tailor programs to maximize your performance and minimize your risk of injury.

2. Injury Prevention: Vancouverites love to stay active, but with that comes an increased risk of injuries. CSCS professionals are well-versed in injury prevention strategies, ensuring that you can enjoy your favorite activities without unnecessary setbacks.

3. Personalized Training: CSCS professionals, with their extensive knowledge, can design highly personalized training programs that address your unique goals and limitations, helping you achieve results efficiently and safely.

4. Accountability and Long-term Success: Vancouver's fitness scene is competitive, but with a CSCS, you'll have a dedicated professional who's committed to your long-term success, ensuring that you stay motivated and continue progressing.

Conclusion:

While personal trainers have their place in the fitness industry, the depth of knowledge and expertise provided by a Certified Strength and Conditioning Specialist sets them apart, especially in a fitness-conscious city like Vancouver, BC. As a registered kinesiologist with over a decade of experience, Evelyn understands the importance of comprehensive education and specialized training. By choosing a CSCS for your fitness journey in Vancouver, you're investing in your health, performance, and overall well-being. Don't settle for one-day certifications when you can have the guidance and support of a highly qualified CSCS to help you achieve your fitness goals and enjoy a thriving life in this beautiful city.

Training for Your Heart - Zone 2 Cardio Program

Before diving into the 8-week Zone 2 cardio program, let's briefly explore the different types of ventricular hypertrophy that can occur with strength training and cardiovascular training.

Ventricular hypertrophy is the enlargement and thickening of the heart muscle, specifically the left ventricle, in response to increased workload or stress. It is a natural adaptation of the heart to meet the demands placed upon it during different forms of exercise. However, the specific type of hypertrophy can vary based on the type of training.

https://www.researchgate.net/figure/Anatomy-of-the-heart-A-Cross-section-of-the-heart-wall-showing-the-various-layers-of_fig4_322636742

Strength Training Hypertrophy:

When engaging in regular strength training exercises, such as weightlifting, the heart responds by experiencing concentric hypertrophy. This type of hypertrophy involves an increase in the thickness of the left ventricular wall without a significant change in chamber size. Concentric hypertrophy is characterized by a reduced chamber volume and an increase in muscle mass, allowing the heart to generate more forceful contractions. This adaptation is beneficial for handling the increased resistance encountered during strength training exercises.

Cardiovascular Training Hypertrophy:

On the other hand, cardiovascular training, particularly endurance exercises like running, swimming, or cycling, typically leads to eccentric hypertrophy of the left ventricle. Eccentric hypertrophy involves an increase in the chamber size of the left ventricle while maintaining relatively normal wall thickness. This adaptation allows the heart to fill with a larger volume of blood during each contraction, leading to increased stroke volume and improved cardiovascular efficiency. Eccentric hypertrophy is commonly associated with aerobic endurance training and is considered a favourable adaptation for cardiovascular health.

It's important to note that both types of hypertrophy are normal and beneficial adaptations to the respective training stimulus. However, it's crucial to engage in a well-rounded training program that incorporates both strength training and cardiovascular training to ensure overall cardiovascular health and fitness.

8-week Zone 2 Cardio Program

 Zone 2 cardio training is focused on improving aerobic endurance and increasing the efficiency of your cardiovascular system. It involves training at a moderate intensity level where you can maintain a conversation without feeling too breathless. 

Below is a basic progression for an 8-week, 2-day-per-week, Zone 2 cardio program:

Weeks 1-2:

Day 1: 30 minutes of continuous aerobic exercise at Zone 2 intensity (e.g., brisk walking or incline treadmill walking, jogging, cycling, swimming).

Day 2: 30 minutes of cross-training (e.g., elliptical, rowing, stair climber) at Zone 2 intensity.

Weeks 3-4:

Day 1: 35 minutes of continuous aerobic exercise at Zone 2 intensity.

Day 2: 35 minutes of cross-training at Zone 2 intensity.

Weeks 5-6:

Day 1: 40 minutes of continuous aerobic exercise at Zone 2 intensity.

Day 2: 40 minutes of cross-training at Zone 2 intensity.

Weeks 7-8:

Day 1: 45 minutes of continuous aerobic exercise at Zone 2 intensity.

Day 2: 45 minutes of cross-training at Zone 2 intensity.

Additional Guidelines:

• Warm up for 5-10 minutes with light aerobic activity before each session.

• Include a cool-down period of 5-10 minutes of light activity at the end of each session.

• Focus on maintaining a consistent pace and effort level throughout each session.

• Monitor your heart rate during exercise to ensure you're in the appropriate Zone 2 range (around 60-70% of your maximum heart rate).

• Listen to your body and adjust the intensity or duration if necessary, but try to challenge yourself progressively over the 8-week period.

*Remember to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions or concerns.

10 Step Approach For When You Get Injured

Often people think that coaches are invincible/super human… but we aren't. You can do everything right: have a solid warmup, good technique etc but sometimes things happen!

Note that this is not medical advice - this is what I find works best for me.

1. Stop what you're doing

2. Don't be the hero and assume you can do another set. Trust me, it never goes well.

3. Book an appointment with your therapist of choice as soon as you can get in.

   1. Everyone has someone, or some type of modality that works best for them.

   2. But remember that these are always temporary solutions.

4. Assess your current movement abilities and the area of restriction with low level mobility drills.

   1. The first thing that I usually do would be a joint range of motion assessment - something like a cat cow/spinal rotation to see what positions I'm restricted in.

5. Usually attempting to foam roll or release the area does not work when it's too acute and flared up.

6. I find the most beneficial thing to do is to actually walk. Make sure that you walk with a good arm swing to allow rotation through the spine.

7. I will also do some positional breathing drills to drive expansion to the compressed areas.

8. Try to stay active -When you stop moving is generally when it starts to get worse.

9. Once it's less acute and/or you've gotten in to see a therapist, I will do some mobility and movement work.

10. I will gradually progress the intensity and start to add exercises that don't cause pain, increasing the load over time.

    1. Note this may take 1-2+ days or weeks depending on your situation

Be patient and keep moving. There is always something that you can do in the gym. I'm also a big fan of heat: hot baths, hot tub, sauna..

Do what works for you - and hopefully some of these pointers will help you!

What Goes into Developing a Tailored Program for an Athlete?

Part 1: The Needs Analysis

The first thing that is done is a Needs Analysis which is a process that is used to determine qualities that are important for the athlete and sport.

This includes a Sport Analysis. Here the S&C coach identifies the demands of the sport including the Key Performance Indicators (KPIs). This requires knowledge of the sport, including the demands of the sport and a deep dive into the literature.  

3 Questions that a coach asks when doing the needs analysis:

1. What are the metabolic demands of the sport?

2. What are the biomechanical movements of the sport?

3. What are the common injuries observed in the sport?

From here the coach needs to determine the athletes current status which is achieved by doing an Athlete Analysis. This includes profiling the athlete, performance testing and goals.

Next the coach needs to determine what is required to bridge the gap between the current status of the athlete and what they need to do to achieve their goal - i.e. the Gap Analysis

From here the coach can implement the plan based on the Gap Analysis.

Part 2: The Yearly Training Plan (YTP)

First, the coach needs to take a look at the big picture in terms of competition schedule and the entire season. This requires the coach to develop a Yearly Training Plan (YTP).  A YTP is not only done by S&C coaches, but should also be done by the sport coach too; for developing technical and tactical skills specific to the sport.  When major tournaments are placed in the calendar the S&C coach can work backwards to develop the program.

 With the KPIs in mind, the plan can be written to make sure that the athlete is developing the right attributes to peak for the major competitions.  Coaches will use periodization, which is the systematic planning of long- and short-term training programs.

Periodization

The YTP with major competitions in mind, can be broken down into macrocycles, mesocycles and microcycles where the specific training sessions are designed, working to develop specific athletic abilities within the larger picture of the current training phase.

Strategic periodization involves intentional peaking for matches or events based on their perceived greatest priority or difficulty throughout a competitive season.  This is accomplished by the deliberate manipulation of training loads and recovery in the lead-up to targeted matches.

It should be noted that during the season, coaches need to be flexible, because schedules often change. However the YTP serves as the primary framework that guides the training season.

Do It With Intent

Let's make sure that what we are doing is with intention, and that we are not just going through the motions.

This is not only a great metaphor for life - but for training too!

This year instead of just doing what your friend is doing, doing random classes sporadically here and there, or going to the gym with no plan  (and don't get me wrong, all of this is great already!).

But, let's focus that energy and time you are currently using to be even more meaningful.

That means: moving with intent, following a program with intent that will not only help you move and feel better, but also see quicker results.

And as always - don't forget to have fun!

Female Athletes Performance During "The Cycle"

If you menstruate or work with anyone who does, this post is for you.

⚠️ There are hormonal differences and training considerations that need to be taken into account.

🤔 What is a 'normal' menstrual cycle (MC)?

- Cycle length 21 to 35 days

- Flow length 2 to 7 days

- No more than a few days of variation in each cycle length

- No excessive blood loss or severe symptoms

💥 More that 90% of individuals report symptoms during their cycle.

🏅 have been won during all phases of the MC

Research is very challenging in this area

1️⃣ One study found that exercise performance might be trivially reduced during the early follicular phase (during the bleed phase)

2️⃣ Another study showed that exercise performance was impaired during the mid luteal phase of the MC (when progesterone is high)

3️⃣ Another study found that adaptation to resistance training  increases in the later part of follicular phase when estrogen levels are high (might speed up recovery process)

Overall though more research is needed

✅ A personalized approach should be taken based on each individual’s response to exercise performance across the MC.

❤ and share this post with friends who might find this info helpful

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