Nashville's Premier Personal Fitness Training Center
March 2022 Regular Physical Activity Reduces Anxiety Physical activity may prevent anxiety, but the importance of exercise intensity, sex-specific mechanisms, and duration of the effects remain largely unknown. A Swedish study reviewed the records of 395,369 individuals for up to 21 years to investigate if participation in an ultra long-distance cross-country ski race (Vasaloppet, upRead More
February 2022 Body Recomposition for the Older Female “Body recomposition” – a new term in the fitness science world – refers to the positive changes you get from an exercise program such as increased lean muscle mass (LBM) and decreased body fat (BF), both of which are favorable to health, not just appearance. This isRead More
January 2022 Foam Rolling: Fact or Hype? Foam rollers – those cylinder-shaped dense foam devices used by elite athletes and therapy patients world wide to “release” bound-up, knotted-up, adhered, scarred, tight myofascia (the fascial wrapping around muscles) – are all the rage. They’re like do-it-yourself massagers that, with skill and agility, allow a person toRead More
December 2021 Resistance Training That’s Good for the Heart Resistance training (RT: weightlifting) has been recognized as an important component of a general exercise and wellness program for over 30 years now. The current federal guidelines for physical activity (Physical Activity Guidelines for Americans) recommend 2-3 days/wk of muscle-strengthening exercise for nearly everybody. Long recognized for itsRead More
November 2021 How to Catch Your Breath….and Why We Bend Forward While trekking one of the trails of the Grand Canyon this past May, I found myself sucking wind on the long uphill climb. And wondered, why do I bend forward propping myself up with hands on knees, like any athlete who’s winded after aRead More
October 2021 Behavioral Compensations Alter Results of Exercise Training It is expected that an exercise program will yield results commensurate with the frequency, duration, intensity, and type of exercise one does. So a University of KY study wanted to determine exactly why some folks don’t get the expected results. They had sedentary adults with BMI’sRead More
September 2021 Do Common Clinical Measurements Predict Running Injury? Runners suffer injuries at a pretty high rate – 20%-80% have an injury at any point in time. Since running puts ~2.8 x body weight on the landing leg with each step, it makes sense that variables such as muscle strength, size, alignment, range of motionRead More
August 2021 Physical Activity & Sleep vs Sitting Too Much We all have the same 24 hours in a day, and how you spend many of those waking hours impacts your health and wellbeing. The now-entrenched sedentary sciences obviously promote substituting sedentary time with voluntary physical activity. Many studies show that moderate-to-vigorous physical activity (MVPA)Read More
July 2021 Whole Body Vibration Boosts Muscle Blood Flow Whole body vibration (WBV) training broke into the mainstream in the late 1990s with the introduction of affordable platforms that allowed for adjusting the amount of vibration users would receive. In its early days – and STEPS Fitness was one of the early pioneers here inRead More
June 2021 Carbs + Protein vs Carbs for Recovery Carbohydrates – sugars, starches, fruits, veggies – provide the fuel muscles and other organs (heart, brain) need to function. In the body, the carbs you eat convert to glycogen which is stored in muscles and the liver for when it’s needed. Exercise uses carbs, and prolongedRead More
