CIHP Newsletter - Central Institute for Human Performance

THE CENTRAL INSTITUTE FOR HUMAN
PERFORMANCE
RESULTS. NO EXCUSES
AUGUST 2008
What Is Intensity?
Stephane Cazeault, B.Sc.
When reading about a training program in a popular
fitness magazine, you always see a title reading something
like, Intense Training of the Stars, with a photo of a model
sweating profusely. is is how
most of us perceive intensity of
effort. But is that accurate?
When looking at scientific data
coming from research in weight
training, there is a consensus
among experts that the optimal
intensity level for developing
strength gains is 70 to 100% of
your 1 repetition maximum
(RM). is represents loading
from between 1 to 12 repetitions. e bottom line is that
an intensity level that goes below 70% does not produce
significant strength gains.
You might not have strength gains as your main goal, but
its effects on general health, body composition, and
performance are very significant. By increasing overall
strength you can tolerate higher loads during a workout.
Higher loads lead to a more favorable training response
conducive to higher calorie expenditure as well as
increased muscle hypertrophy. ese two things, higher
calorie expenditure and muscle hypertrophy, lead to
improved body composition and overall health.
Remember that the leaner you are and the more muscle
you have, the higher your metabolism will be. Don’t we
all need a higher metabolic rate?
Strength gains and more muscle mass can also contribute
to injury prevention. is is very dependent on a
scientifically and individually designed program where
strength gains are achieved equally within the different
parts of the body.
When examining the workouts described in fitness
magazines or your typical health club, we notice extensive
use of ridiculously small weights combined with really
high reps, sometimes in the 30 to 50 rep range (30 to 50%
of 1 RM). is type of training is
too low in intensity to lead to any
desirable changes.
In the end, when looking for
intensity in the weight room, the
simple fact of sweating and being
out of breath has nothing to do
with high intensity and great
results. What we need are heavy
weights and high levels of muscle
recruitment…at is Intensity! Tiger Woods is reported to
bench 300lbs
e Doctor’s Perspective
At first glance, liing big, heavy weights might seem impractical or even dangerous for you. And, for many of you, you
are not ready. However, once your body structure is restored and balanced, you can be gradually progressed and
strengthened to this type of high, heavy loading and become stronger and healthier than you ever imagined.
Dr. Clayton Skaggs
1099 MILWAUKEE STREET - SUITE 150 - ST. LOUIS, MO 63122 - 314.822.1001
WWW.CIHP.COM
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HOW FLEXIBLE DO YOU HAVE TO BE?
Calendar
Clayton D. Skaggs, DC
AUGUST 11-15, 2008
I often hear clients and athletes comment
on how they wish they were more
flexible. While a certain amount of
flexibility is necessary to conduct
activities of daily living, play desired
sports, and even to train for strength and
fitness adequately, the required amount
for most of us is often misunderstood.
First, when you conduct most of your
activities of daily living, how much
flexibility do you really need? For
example, do you really need to be able to
touch you toes to have have sufficient
length in your hamstrings? The answer is
a resounding NO. In fact, a study identified that those individuals
who could reach to their toes and beyond had more likelihood of low
back pain than those that could not touch their toes. Those of you
who have experience training know that hinging at the hip, such as
with a Romanian deadlift, is the key to bending and sparing the back.
This same length for the hips and hamstrings is necessary for many
sports activities. This required flexibility is best achieved through
strengthening and lengthening the glut-hamstrings, not by forcing
your nose to you knee.
Secondly, a persistent limit to flexibility is usually not caused by a
muscular tightness problem in that particular muscle. Just like with
pain, the reason for the tightness is commonly away from or opposite
to the limited muscle. For example, persistent tightness in the upper
trapezius or lower neck is rarely improved by continuing to stretch
your head to your shoulder or asking for repeated rubs. Ask yourself,
“How long does the relief from this stretching or rubbing last?”
Instead, this pain in the neck persists most often due to weakness in
the middle back or upper abdominal region and/or diaphragm.
In summary, flexibility is overrated. Nine times out of ten, patients
and clients need stiffness and strength to decrease their pain and
improve their performance.
CIHP INTERN
High Performance Director Stephane
Cazeault will host Patrice Dubois for
a Level II High Performance
Training Internship
SEPTEMBER 20, 2008
CIHP SEMINAR
Drs. Skaggs and George will lecture
to doctors from around the country
on the management of
musculoskeletal pain during
pregnancy.
You can find more information on all
seminars offered at CIHP by visiting
our website at www.CIHP.com.
CIHP NEWS
DR. CLAYTON SKAGGS
In September Dr. Skaggs will
travel to Prague to teach and
learn from some of the top
physical medicine specialists in
the world. Dr. Skaggs will bring
back exciting new knowledge to
pass along to the coaches and
doctors at CIHP.
NEW CIHP WEBSITE
e new CIHP website is up
and progressing well. If you
haven’t been to the website we
welcome you to visit it and let us
know what you think. We will
continue to update the site with
information on training,
nutrition, and other topics CIHP
clients will find interesting and
important for their health.
1099 MILWAUKEE STREET - SUITE 150 - ST. LOUIS, MO 63122 - 314.822.1001
WWW.CIHP.COM
PAGE 2
CIHP CLIENTS AND THEIR RESULTS
Client: Andrew Srenco
Occupation: Executive
Age: 34
Height: 5’ 8”
Initial Weight: 162.6 lbs
Initial Body Fat Percentage: 12.5%
Results: In 8 weeks Andrew lost 11 lbs of body fat and gained 2 lbs of lean body mass. He is currently 153.8
lbs and is at 6.2% body fat.
Client: Michelle Chapuis
Age: 38
Height: 5’ 7”
Initial Body Fat Percentage: 18.8%
Results: In 12 months Michelle lost 18 lbs of body fat and gained 16 lbs of lean body mass. She is currently
at 13.9% body fat.
Client: Pat Busch
Occupation: Executive
Age: 51
Initial Weight: 221 lbs
Initial Body Fat Percentage: 30%
Results: In 12 weeks Pat lost 30 lbs of body fat and gained 11 lbs of lean body mass. His weight dropped to
202 lbs and his body fat was lowered to 19%.
1099 MILWAUKEE STREET - SUITE 150 - ST. LOUIS, MO 63122 - 314.822.1001
WWW.CIHP.COM
PAGE 3