Timeline Photos

Blog number 3 published now. This blog focuses on the squat giving a full insight to the movement including, how to squat, protocol, benefits and safety points. Link below: https://theironmindireland.wordpress.com/2016/11/28/an-insight-into-the-squat/

Mental health And The Gym

BLOG NO.@ 2!! .. Mental Health And The Gym ..

Timeline Photos

First blog published now!!

Strength Fundamentals

Hello guys, This is a link to my first blog which i published. In the blog I go through strength fundamentals including content on the big four strengh lifts, diet,form and assistance lifts. Give it a read and a like :) https://theironmindireland.wordpress.com/2016/11/10/first-blog-post/

www.ncbi.nlm.nih.gov

"PHYSICAL ACTIVITY is defined as any bodily movement produced by skeletal muscles that results in energy expenditure." Physical exercise and physical activity can often be confused as the same but in fact they are completely different. Physical activity relates to your day to day activities, for example, cleaning the house and walking, etc.. "PHYSICAL FITNESS is a set of attributes that are either health- or skill-related.The degree to which people have these attributes can be measured with specific tests." while physical exercise is calculated through specific testing. The link below is a study from 1985 which defines and explains both type of energy expenditure.

www.karger.com

"The overwhelming evidence present in the literature today suggests that exercise ensures successful brain functioning." This is a great paper from 2009 that talks about the mental illness' developed in the elderly population that was down to leading a sedentary lifestyle and how exercise including resistance training can help in combating such conditions such as, Major depression, Alzheimer’s disease and Parkinson’s disease. Exercise is shown to improve quality of life and fight against these common conditions. Picture credit: (Google images)

Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding

"Nutrition plays an important role in three aspects of training nutrition for strength-power athletes: fueling of sport-specific and strength training, recovery from this training, and the promotion of training adaptations, including skeletal muscle hypertrophy." A very interesting paper that covers the importance of nutrition in strength athletes due to the massive expenditure of energy there bodies use during training and competing. "A single resistance training session can result in reductions in muscle glycogen stores of as much as 24–40%" (Koopman et al. 2006)

Developing Explosive Strength and Power for Athletic Performance

"Power is the rate at which work is performed. Power is also defined as force multiplied by velocity." Strength and power are often confused, The article below outlines how to both develop strength and power. To determine power in an individual or athlete a coach will look for quickness in movement in running and jumping.

Compound And Conquer: The Case For Compound Over Isolation Exercises

"If we consider the body as one large movement system rather than as isolated parts viewed on an anatomy map, it's easy to understand that muscles and joints don't move in isolation." This is a great article that argues that compound training can be more effective in both strength and Hypertrophy than isolation weight training.

Mental Health Benefits of Strength Training

The correlation between Strength/resistance training and mental health can and is an over looked area outside of the fitness world. This is a nice article highlighting the benefits strength training can have on your mental welfare.

The Iron Mind's cover photo

The Iron Mind