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The Vitamin D Deficiency Crisis: 98% of Adults Falling Short

vitamin d deficit

In a recent study conducted in Japan between April 2019 and March 2020, alarming data has emerged concerning the deficiency of vitamin D among adults. Out of the 5,518 participants residing in Japan, a staggering 98% were found to have insufficient levels of vitamin D. Furthermore, this blog aims to shed light on the age-related disparity in vitamin D deficiency, with younger individuals exhibiting a higher prevalence of insufficiency.

Please note that as a personal trainer, I am not authorized to provide recommendations on food choices. The information provided in this article is a summary of my knowledge. For professional guidance on weight control, please seek advice from a registered dietitian.



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Strong Bones, Stronger You: Effective Osteoporosis Workouts and Training Tips

Osteoporosis Workouts

Osteoporosis is a prevalent public health issue in America, characterized by low bone mass and compromised microarchitecture, leading to increased fracture risk. As bone density declines with age, individuals face greater vulnerability to fractures due to weakened bone structure, reduced muscular strength, and impaired balance.

In this blog post, we will explore essential factors impacting bone health, including calcium and vitamin D intake, alcohol consumption, exercise recommendations, and the significance of balance training. If you’re seeking to safeguard your bone health, personalized training sessions can provide valuable guidance and support.



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Master the Squat Safely: Unlocking the Secrets of Optimal Range of Motion

squat range of motion

In our previous post, we discussed the range of motion in the bench press and how to perform it safely. Today, we will delve into the topic of squats and explore how to execute them with safety in mind.

Squats are a popular exercise for their ability to provide a full range of motion and activate muscles effectively. However, it is crucial to consider certain factors to ensure safe and efficient squatting technique.

Bench Press Safety Guidelines: Protecting Your Shoulders



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Protecting Your Spine: The Importance of Alternatives to Russian Twists

russian twist alternatives

While you may commonly see people performing Russian twists in the gym, it’s essential to consider the potential risks and explore alternative exercises.

In this blog post, we delve into why Russian twists can be detrimental to your spine health and why it’s crucial to opt for safer alternatives. We’ll also highlight the benefits of the medicine ball toss as a standing rotational movement.



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Synergistic Dominance in Squat: Understanding Muscle Imbalances and Solutions

squat synergistic dominance

In the realm of joint movement, the coordination between muscles and nerve activity plays a crucial role. However, imbalances can occur, leading to synergistic dominance and disrupted joint function. In this blog post, we will explore the concept of synergistic dominance in squats, its effects on muscle activation, and effective solutions to address these imbalances.



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Mechanisms of Muscle Elongation through Prolonged Stretching

stretch personal training kitsilano

To comprehend the effectiveness of prolonged stretching, it is essential to grasp the concept of two crucial proprioceptors within the nervous system: the muscle spindle and the Golgi tendon organ (GTO). These proprioceptors play a significant role in influencing movement and provide insights into the mechanisms behind muscle elongation.



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