UM Rec Services Personal Training

by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CEP Assistant Fitness Testing & Assessment Coordinator Recreation Services,  University of Manitoba Many of us have careers or are pursuing a career of some sort. We hope to be an expert in a given field so we can help people and provide a service that people can’t do themselves. Some people have a variety of learned skills. I am not a mechanic, however, I can change a flat tire.   Our bodies, like a car, are very complex machines. There is much more going on than anyone without directed study can understand fully. Both of these things are so complex that you can’t even do it justice with a photo because there are layers upon layers of interconnected parts. Why do we think we can maintain our bodies without the help of a professional when we would never dare to maintain our own vehicles? One issue is people see car maintenance as an investment for long term function but they see spending on their health as an expense. How...

by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CEP Assistant Fitness Testing and Assessment Coordinator Recreation Services University of Manitoba What is Static/Dynamic stretching? For years static stretching was all anyone did. Recently, many have said you should only do dynamic stretches. Should you do one over the other? Should you do both? Static stretching is holding a position for a prolonged period of time. The goal is to relax the muscle while stretching it. Research found that holding static stretches for ~30s was sufficient to elongate the muscle and improve flexibility. This helps you improve mobility for daily activities such as putting on your socks. It can also help prevent injury by increasing the range a joint can move through before muscle damage occurs. This type of stretching is most beneficial after a workout to help cooldown and prevent muscle tightening that occurs after activity. If flexibility is an issue you may need to add more stretching into your day, str...

by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CEP Assistant Fitness Testing and Assessment Coordinator Recreation Services University of Manitoba How in tune are you with your exercise intensity, capacity and recovery? Many people feel like they are working hard enough. The fact is that many people inaccurately gauge their exercise intensity and what their bodies are capable of. Could you benefit from a heart rate monitor? Below are some of the benefits of using a heart rate monitor to track your fitness. Improving health with greater results: Heart rate monitors can help you find and maintain the appropriate exercise intensity for health and fitness benefits. The Canadian Physical Activity Guidelines for adults age 18-64 recommend 150 minutes per week of moderate to vigorous activity. Moderate to vigorous intensity is defined as 55-90% of heart rate max. So, while you might be moving enough, you may not be moving with enough intensity to attain health benefits. Measure your e...

You’ve been a beast in the gym for a while now, but you’re starting to see your progress stall? Some minor tweaks to your lifestyle and training routine can help push you through. Sleep So let’s start by evaluating where you are right now – be honest! How has your sleep been these last few weeks? Are you dead asleep the minute your head touches the pillow, or do you toss and turn endless for hours? Are you up until 1am finishing that paper (or that beer) instead of tucked into bed by 10pm? Many people say they function fine on six hours of sleep, but the average amount of sleep a person needs to set themselves up for a good day is eight hours. And don’t fool yourself, it’s nearly impossible to “catch up on your sleep” on the weekends. [1] Diet Take a look at your diet next. It’s difficult choosing well in our fast-paced lives, but if you’re subsisting off of burgers and pizza more than whole grains and lean proteins, you may want to revisit high school health class...

by  Adam Toffan , M.Sc, NSCA-CSCS,  CSEP-CPT  Assistant Fitness Training and Assessment Coordinator,  Recreation Services  at the University of Manitoba Did you know even some personal trainers utilize personal trainers? Personal training is not just for the rich, the elite athlete or the gym beginner. Some people use a trainer to start a fitness journey, to learn a safe and individualized program, to hold them accountable or to make sure they are progressing appropriately. You can use personal training sessions in any number of ways. You can meet with a trainer every workout to make sure you are regularly going as well as working safely and at a proper intensity. Some people meet once a week to check in periodically while some people check in once a month. Our prices at the Active Living Centre are among the cheapest in the city, giving you the freedom to train as often as you need. Until recently much of the benefits of personal training have been docum...