When we think of endurance athletes, the first image that comes to mind might be a lean, long-distance runner effortlessly gliding through the miles. While cardiovascular fitness is undeniably crucial, the synergy between strength training and aerobic activities is a game-changer that should not be underestimated. This post will dive into why its absolutely imparitve that you include strength training in your workouts, even if you are an endurance athlete, or aerobic activities are your goal. 1. Improved Exercise Economy: Strength training lays the foundation for enhanced exercise economy, a t ..read more

Cardiovascular health plays a pivotal role in one's ability to maintain an energetic and long life. Beyond the visible changes in endurance, the magic happens within the cardiovascular system, where AIM Athletic's 1:1 and small group personal training programs help you to create positive adaptations that not only enhance performance but also contribute to longevity and healthy aging. The cardiovascular system is at the forefront of our body's ability to not just live, but also live well. Engaging in regular cardiovascular training triggers a cascade of adaptations that go beyond increasing sta ..read more

When it comes to resistance training, one of the most enduring myths is the idea that specific rep ranges lead to specific outcomes. You've probably heard it before, 8-12 reps for hypertrophy, 1-5 reps for strength, and 15+ reps for endurance. While these guidelines are widely accepted in the fitness community, it's time to challenge this conventional wisdom. In reality, the rep range you choose is only a small part of the equation, and what truly matters is the concept of progressive overload and taking sets within proximity of failure. Let's start by debunking the myth of specific rep ranges ..read more

When it comes to deadlift variations, the Romanian deadlift (RDL) often stands in the shadow of its more famous cousins, the traditional barbell deadlift and the trap bar deadlift. However, don't underestimate the incredible benefits that this exercise brings to the table. In many ways, the Romanian deadlift outshines its counterparts, offering unique advantages compared to traditional deadlifts and is why they're regularly featured in our workouts at AIM. One of the standout advantages of the Romanian deadlift is its ability to force the exerciser to maintain constant tension on the muscles ..read more

Lunges are a versatile and effective unilateral exercise that targets the lower body muscles, including the quadriceps, hamstrings, and glutes. Within the realm of lunges, two popular variations stand out: forward lunges and backward lunges. While both exercises provide numerous benefits, they differ in terms of movement mechanics, muscle activation, joint stress, and balance and stability requirements. Forward Lunges involve stepping forward with one leg while keeping the other leg stationary. The leading leg bends at the knee, creating a 90-degree angle, while the trailing leg extends backwa ..read more

When it comes to muscle hypertrophy, the conventional wisdom has always been that performing exercises through a full range of motion is the best way to maximize muscle growth. However, recent research has suggested that the stretched position of a muscle contraction can be just as beneficial as full range of motion for hypertrophy. To understand why the stretched position can be so effective for hypertrophy, it's important to first understand the concept of muscle activation. When a muscle is contracted, the individual fibers within the muscle are activated in order to generate force. Differe ..read more

Why might someone want to strengthen their glutes? The glutes are one of the biggest and strongest muscles in the body and as such allow us to carry out a multitude of actions from locomotion, to lifting objects, to supporting upright posture and avoiding injuries. Furthermore, strong, developed glutes are highly desired by many individuals aesthetically, and positively impact nearly all aspects of human function. When glutes become deconditioned, and weak, other muscles begin to take over and become tight, and overworked, resulting in poor posture, knee injuries, and chronic pain in the ..read more

Physiotherapy and kinesiology are two fields that are often discussed together, but many people are not aware of the differences between them. Both disciplines are dedicated to helping people improve their physical health and recover from injuries, but they take different approaches and have distinct goals. However, aside from needling, cupping, and shockwave therapies, what I tend to see from many kinesiologists is more or less crappy physiotherapy treatments done in a gym, instead of what we are really supposed to be doing, making the people we work with stronger. Below we will explore ..read more

Exercise prescription will look a little bit different depending on the population that I'm working with. If I'm working with an athletic population the exercises are going to look a lot different than if I'm working with general or special population. When programming workouts, the exercises I select for each of these demographics comes down to individual need, and the movement patterns which best suit those needs. To understand what I mean by movement patterns a bit better consider the task of signing your name. When you bring a pen to paper there's a specific pattern that your hand follows ..read more

When it comes to squats, there are many different variations. When it comes down to it, they all train the squat pattern which primarily involves hip, knee, and ankle flexion, however depending on the position of the load, result in varying outcomes on the body. Typically thought of as a free weight exercise, there are also many machine based squat variations, leaving a lot of people wondering which is better for their goals. At AIM Athletic, we are most likely using some form of free-weight squat in our 1:1, and small group training programs, however there is definitely a place for machine ba ..read more