Given the times we live in, where social contact is limited, the promotion of online services in all professional areas proliferates. In fitness, it seems that it has suddenly been discovered that you can (and should) train every day and that you can train at home and/or on your own. It is incredible the explosion of posts on social media by personal trainers offering sequences of exercises for people to perform at home. We know that, for better health and resilience, it is essential to exercise every day, just as it is essential to eat well and maintain personal hygiene, but this has always been so and, therefore, it is not only a necessity of current times.
For this reason, posting an exercise line-up for everyone to perform is as valuable as posting a photo of a meal or of someone brushing their teeth. It serves as much to remind you that these activities are important, but the content is not, to a large extent, applicable to you reading this text. Much less when it comes to exercise. In fact, picking up the fork and knife to eat, or the act of brushing your teeth are less complex activities than performing most of the physical exercises that we often see proposed, let alone organizing them in a training session.
The health and resilience resulting from training is even more relevant in times of crisis such as the one we are experiencing now, but that health and resilience was mainly built months and years prior to this moment. Notably during those months and years that you consistently went to the gym to do your workout, often with personal sacrifice. It is hard to organize oneself in order to be able to train! We have family and work and it is sometimes difficult to reconcile all social and professional obligations with the time we choose to invest in our health and well-being, like in the case of training. Notice that now I’m using the term training.
Because many of you who are reading these lines have long understood the difference between “exercising” and training. Many of you have realized that “exercising” is better than nothing, but that training is at a higher level. Training is a process that requires the organization and management of a range of variables over time. It requires making a careful assessment of the initial condition, selecting specific exercises and the ways to perform them, observing and evaluating movement, and making the necessary adjustments (e.g. load, type and form of exercise execution) in order to ensure constant progression along the path towards health, performance and resilience. Training is not the same as ‘’doing exercises” always varied and without criteria just to maintain some physical activity. And because some of you understand this difference, you have come over the months and years that preceded today’s turbulent times to make organizational sacrifices in order to train. And you chose to invest a little more of your time and money, and regularly went to a gym to get a training service. A service in which a program is followed, the exercises are not chosen at random, and in which the progression in the loads used as well as the execution of the exercises is closely monitored by a coach.
All the benefits of personalized training are possible to obtain remotely via online. I believe that the in-person format will always be superior, but with good organization and commitment from both the coach and student, constant progression is possible, and this difference can be mitigated. How do we know this at The Strength Clinic? Because we’ve been doing it for years! In addition, personalized training followed online may even have some advantages over the face-to-face format, such as:
- Not having to go to the gym at any given time. This can be a great advantage for some people. If the self-discipline of following your training program is guaranteed, travel time and what it implies in organizational terms is saved. In addition, you can choose a training time slot that best fits your schedule without being conditioned by the availability of your coach;
- Greater consistency and commitment doing the exercises in your program. Since you can choose the time slot of your training session, you are less likely to miss it, as you will have more flexibility in adjusting the schedule if needed. This way, it is more likely that you reach the weekly training frequency that is desirable. In addition, as we recommend that you document on video a summary of each workout on an online platform so that your coach can observe, this also adds an additional sense of commitment to the session and the proper execution of the exercises;
- Better cost benefit. In fact, you will be able to enjoy almost all the benefits of having a personal trainer for a lower price because you will not have to pay for the running costs of the facility and its equipment usage where the in-person training session would take place;
- Train directly with your favorite coach. If the coach you would like to work with is not available in-person or his/her in-person rate is beyond your means, the online option will allow you to work directly with him for a lower price.
The message “don’t stop training even if you are at home or on your own” in the context of the crisis we are experiencing today is correct! However, this need did not arise today. It is something that should be part of our lives if we want to remain getting stronger and healthier forever. For this purpose, training is much better than just “exercising”, especially if you follow workouts taken from social media that do not take into account your specific profile, your body awareness and do not follow any criteria for exercise selection and future programming. It only serves the purpose of “moving the body” and getting tired in that moment or day, but it will not accomplish much more than that. Because training implies a process that is based on your goals and individual characteristics. In a training session, what you do today was based on what you did yesterday and what you are going to do in the future. And it is possible to continue to train online and reap all the benefits of personalized training, even at a distance. It requires a mutual commitment of the student and coach in a process that is joint. Your optimized personal development will always be our commitment at The Strength Clinic. We are here to guide you through this process rather that offering “one size fits all” workouts for everyone!
The International Society of Sports Nutrition published in 2017 a position stand (see reference below) on the safety and efficacy of creatine supplementation in the context of exercise, sports and medicine.
Creatine supplementation, one of the most popular and studied nutritional supplements, has in fact been shown to be effective in improving athletic performance (especially in high intensity exercise) and inducing relevant training adaptations. The consequent increase in intramuscular creatine (and phosphocreatine) reserves facilitates the rapid re-synthesis of ATP, the so-called energy “currency” of the body, which is essential for almost every reaction in our body. Thus, the increased availability of creatine in the cell through supplementation contributes to improve performance because it increases the energy availability in order to exercise (i.e. muscle contraction) as well as a whole range of other muscle cell related reactions. Creatine supplementation can in fact enhance strength production, muscle work, accelerate recovery and help preventing injury.
Additionally, creatine supplementation appears to be highly safe and effective not only in athletes but also in non-athletes (such as the so-called exercise enthusiasts), as well as in various clinical populations. In fact, several studies (see ISSN article, reference below) point to benefits of creatine supplementation in various populations and clinical settings, such as:
– Accelerating injury rehabilitation (because it attenuates muscle atrophy);
– Protection of neuronal injuries (spinal and cerebral);
– Mitigation of debilitating consequences in people with congenital syndromes of creatine synthesis deficiency;
– Attenuating the progression of neurodegenerative diseases (e.g. Huntington’s disease, disease, Parkinson’s disease, mitochondrial diseases, amyotrophic lateral sclerosis);
– Prevention and / or improvement of bioenergetics in patients with myocardial ischemia or stroke victims;
– Improving metabolic and functional indicators associated with aging;
– Possible benefit during pregnancy for optimal growth, development and health of the fetus.
In conclusion, creatine does indeed appear to be a safe and beneficial nutritional supplement for a wide range of populations and ages. Indeed, this is a supplement that actually works!
Take creatine and power to you!
Kreider, R.B. et al., 2017. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), p.18. Available at: http://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z.