B_barn's Instagram Audience Analytics and Demographics
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PROFILE OVERVIEW OF B_BARN
Average engagement rate on the posts is around 2.80%. The average number of likes per post is 146 and the average number of comments is 1.
13.43% of the followers that engaged with b_barn regularly are from Canada, followed by France at 7.46% and Germany at 5.97%. In summary, the top 5 countries of b_barn's posts engager are coming from Canada, France, Germany, United States, United Kingdom.
Check b_barn's audience demography. This analytics report shows b_barn's audience demographic percentage for key statistic like number of followers, average engagement rate, topic of interests, top-5 countries, core gender and so forth.
GENDER OF ENGAGERS FOR B_BARN
AUDIENCE COUNTRIES OF B_BARN
- Canada 13.43 %
- France 7.46 %
- Germany 5.97 %
- United States 5.97 %
- United Kingdom 5.97 %
Game on 🏒 👉🏻Our athletes have been training hard during their LONG offseason ( for some of them it’s been almost 10 months since they played their last official game!) 👉🏻 I’m extremely proud of them for their commitment to our program. 👉🏻Hard work pays off AND their results during their testing at camp are the proof of it! “A dream does not become reality through magic; it takes sweat, determination, and hard work.” Now...Let’s play hockey! ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #hockey #offseason #over #gameon #nhl
Unilateral Standing leg curl 👉🏻 One of the most devastating injuries an athlete can experience is tearing or “blowing out” their ACL. 👉🏻 The ACL, or anterior cruciate ligament, is a ligament located inside the knee joint that helps to stabilize the knee during athletic movements. 👉🏻A lot of research goes into trying to figure out how to prevent ACL tears as they are so devastating when they occur. It turns out that training progressively on leg curls is a good preventative strategies 👉🏻 This is because the hamstrings provide lateral stability to the knee and help balance the strength of the quadriceps muscle located on the front of the thigh that acts in knee joint extension (Of course, the single most important factor in preventing an ACL tear is strengthening the vastus medialis muscle.) Why would anyone want to perform leg curls one leg at a time 🧐? 👉🏻 Unilateral leg curls recruit more motor units per leg than bilateral leg curls..perfect for a general preparation phase (proven by multiple research). 👉🏻This means you are actually recruiting and fatiguing more muscle fibers with unilateral leg curls than bilateral leg curls! BOTTOM LINE The standing leg curl greatest values is strengthening and stabilizing the knee joint. In sports this exercise is important for athletes who are involved in running, skating and kicking. BUT... because the standing leg-curl does not strengthen the upper hamstring muscle-tendon junction as in the good morning or deadlift, it plays a relatively minor role in most sports that require hip joint extension. REFERENCE Maeo, S, Meng, H, Yuhang, W, Sakurai, H, Kusagawa, Y, Sugiyama, T, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc , 2020. ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #standinglegcurls #hamstrings #acl #prehab #athlete #sport #performance #strengthtraining
Cardiac hypertrophy 101 We’re always taking about muscle hypertrophy but we always forget the importance of cardiac ♥️ Hypertrophy adaptations between aerobic and strength training exercises. Aerobic exercise 🚶🏻♂️ 👉🏻 Aerobic exercise training produce adaptations in cardiac dimensions, primarily hypertrophy in the left ventricular, left ventricular end-diastolic diameter, and increased ventricular wall thickness. 👉🏻Aerobic exercise produces a high volume load during exercise. This volume load is though to be responsible for the high left ventricular end-diastolic volume observed in trained endurance athletes. Resistance training 🏋🏼 👉🏻 Resistance training also provides a stimulus for cardiac hypertrophy, although the nature of the hypertrophy is different than that observed with endurance training. 👉🏻The transient elevations in arterial pressures and ventricular afterload associated with resistance training provided a pressure load on the heart. 👉🏻Typically, the increase in ventricular wall thickness exceeds the increase in end-diastolic ventricular diameter: thus the relative wall thickness is higher in strength trained compared to untrained individuals. BOTTOM LINE Resistance training is a popular method of conditioning to enhance sport performance as well as an effective form of exercise to attenuate the age-mediated decline in muscle strength and mass. BUT ...🧐 Cardio (aerobic) exercise is often touted as the exercise of choice for improving heart health. After all, a body of research supports how it can help lower blood pressure and cholesterol levels, reduce plaque buildup to improve blood flow, and help maintain a healthy weight. For the best health « It takes two » strength training and aerobic for optimal results ❤️ ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #strengthtraining #aerobic #cardio #weigthlifting #heart #hypertrophy #cardiac
Effects of different types of feedback during velocity-based training 👉🏻 Research has shown that providing immediate, numerical feedback about performances during a workout enables athletes to attain superior performances. 👉🏻 This numerical feedback can involve bar speed on each rep using a linear position transducer, jump height with a variety of methods, horizontal jump distance with a tape measure, and sprint times using timing gates. 👉🏻 Implementing numerical feedback during long-term strength training leads to superior performance improvements. However, how this feedback should best be provided is not clear. STUDY FINDINGS 📚 In strength-trained male rugby athletes performing velocity-based training, researchers were providing feedback about bar speed after each rep appeared to produce faster bar speeds in each workout compared to no feedback. This study showed for the first time in the strength and conditioning literature that a higher frequency of feedback caused a greater retention of the improvements in bar speed produced by training after a short period of detraining. The improvement in bar speed must necessarily have been the direct result of an improvement in high-velocity strength, which would have resulted from specific adaptations, including an increase in exercise coordination, increases in motor unit recruitment and firing frequency, and changes in single muscle fiber shortening speed. BOTTOM LINE Providing numerical feedback about bar speed during velocity-based training is an effective way to enhance performance during each workout, and likely therefore enhance the adaptations that result from the training program. Moreover, providing this numerical feedback after each rep is more effective than providing similar feedback at the end of each set. REFERENCE 👇🏻 ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #feedback #velocity #speed #training #strengthtraining #athletes #research
Are you checking the scale every day hoping to see progress with weight gain or weight loss? 👉🏻 Do you get frustrated when the scale goes in the opposite direction? 👉🏻 Relax, there is no possible way you lost a lb. of muscle or gained a lb. of fat in a day 😂 👉🏻Your weight will fluctuate from day to day. If you are following a half decent lifting and nutrition program even a fraction of the time, you aren’t losing muscle. 👉🏻 Also to gain a lb. of fat, you’d have to overeat, beyond your calorie needs, by at least 3,500 calories🙆🏻♂️ What are these weight fluctuations from? ▪️Shifts in hydration (very common with athletes). ▪️Using different scales ▪️Weighing at different times of the day ▪️Stool / constipation or having just used the bathroom ▪️The weight of food prior to complete digestion; if you eat a lot in one meal you will temporarily weigh more ▪️Stage of your menstrual cycle; your weight may be a little bit higher right before your period due to bloating and on the first day or all days of your period What can you do so you don’t get frustrated? 1️⃣ Quit hopping on the scale daily or every few days 2️⃣ When you do weigh make it first thing in the morning for consistency 3️⃣ Stick with the training plan your experienced strength coach designed for you 4️⃣ Stick with the nutrition plan your experienced sports nutrition coach designed for you BOTTOM LINE remember, consistency is key. ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #weightloss #weightin #bodyweight #consistencyiskey🔑
How to upgrade your coffee if you’re the type of person that skip breakfast 👉🏻Starting your day with an energizing cup of coffee is a habit you can feel good about. 👉🏻Breakfast is an important meal because your body has gone for many hours without fuel. To promote health, your body needs a solid and healthy breakfast. 👉🏻To carry you through your day with full energy, you need a well-balanced meal in the mornings...which is more than just a cup of coffee ☕️ COFFEE RECIPE ▪️1 1/4 Cups- 2 cups coffee made with freshly ground beans ▪️4 Tbsp Hydrolyzed collagen protein ▪️1 Tsp grass-fed butter ▪️1-2 Tbsp MCT oil ▪️1/2 Tsp. vanilla 👉🏻 You can keep the coffee in a thermos and consumed over an extended period of time (2-4 hours). 👉🏻When consume slowly, the brew can balance blood sugar levels without interfering with the ketogenic effects of fasting (if you are really into that). 👉🏻 The collagen protein introduces a suitable amount of amino acids into the circulation and will increase satiety and delays hunger. ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #breakfast #coffee #mctoil #collagen #protein #fasting
High or low volume training is better to improve rate of force development? 👉🏻 Previous research has already shown that higher volumes are less effective at improving high-velocity strength. 👉🏻 It seems likely that this happens because of the greater shift from type IIX to type IIA fiber proportion (type IIX fiber proportion is reduced more when using higher volumes, and do impair early phase RFD). 👉🏻 Lower training volumes have a superior effect on early phase (0 – 150ms) RFD, while higher training volumes tended to enhance late phase RFD (150-250 ms) to a greater extent. FINDINGS OF THE STUDY 📚 In females, a lower volume CMJ caused greater improvements in vertical jump height than a higher volume. In contrast, a higher volume of training caused greater improvements in 1RM. BOTTOM LINE Higher volumes of strength training are beneficial for causing greater changes in maximum (low-velocity) strength and muscle size. However, by causing more fatigue, they also bring about greater shifts away from the fastest muscle fiber types, and this has a negative impact on high-velocity strength, by reducing the maximum contraction velocity of the fastest fibers in the muscle. *Athletes without type IIX fibers will simply not be able to attain the fastest speeds in order to exert force at those speeds* REFERENCE Muscle fiber composition, jumping performance and rate of force development adaptations induced by different power training volumes in females. Methenitis, S. K., Mpampoulis, T., Spiliopoulou, P., Papadimas, G., Papadopoulos, C., Chalari, E. & Terzis, G. (2020). Applied Physiology, Nutrition, and Metabolism, ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #velocity #power #speed #rateofforcedevelopment #athletes
Effects of mental fatigue on strength training workouts 👉🏻 Mental fatigue has been shown to reduce exercise performance in many studies, most likely as a result of increasing the level of supraspinal central nervous system (CNS) fatigue. 👉🏻 Currently, there are two popular systems that can explain how performance might be limited by the brain : 1️⃣ The Central governor model (CNS) 2️⃣ The Psychobiological model 👉🏻 The Psychobiological model identifies that exercise performance can be limited by the brain, and that performance is decreased by a reduction in the size of the signal from the central nervous system (CNS) to the muscles. 👉🏻 This signal, which is often called the “central motor command” is what triggers the recruitment of motor units. Reducing the size of this signal therefore brings a reduction in the number of motor units that are recruited and producing force during an exercise task. FINDINGS OF A STUDY 📚 When strength-trained males performed back squat workouts, the completion of a mentally fatiguing task immediately beforehand reduced the number of reps that could be achieved on the later sets, but without affecting the rating of perceived exertion (RPE). This suggests that CNS fatigue mechanism reduced performance, likely by increasing the RPE for a given level of central motor command. BOTTOM LINE Mental fatigue impairs the number of stimulating reps during a workout, by increasing the amount of (CNS) fatigue. Mental fatigue can be produced by tasks that require a sustained period of cognitive processing, which are common in many modern jobs. Thus, performing workouts immediately after work may not be optimal for maximizing muscle growth. REFERENCE Mental Fatigue Reduces Training Volume in Resistance Exercise: A Cross-Over and Randomized Study. Queiros, V. S. D., Dantas, M., Fortes, L. D. S., Silva, L. F. D., Silva, G. M. D., Dantas, P. M. S., & Cabral, B. G. D. A. T. (2020). Perceptual and Motor Skills ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #mental #fatigue #training #strengthtraining
Part 3 of 3: The Power and Importance of Mitochondria 👉🏻 David A. Hood, from York University, observes that there is a connection between exercise routines and mitochondrial biogenesis. 👉🏻 Mitochondrial biogenesis is a series of complex chemical reactions within the body that signal the need for more ATP and therefore more mitochondria. 👉🏻Our mitochondria essentially clone themselves through a self-replication process in order to meet the new energy demand. However, the opposite is also true. A sedentary lifestyle can signal the body that we don’t need as much ATP and inhibit the mitochondria from replicating. As a result, your mitochondria produce less cellular energy. Supplements to help Mitochondrial biogenesis 👉🏻 The Role of NAD+ is also involved in cellular repair, crucial for muscle recovery. 👉🏻 Coenzymes, like NAD+, help catalyze a chemical reaction for their bigger brothers, enzymes. Specifically, NAD+ transports packages of positively-charged electrons to several enzymes that sit patiently in the mitochondrial membrane. 👉🏻 The positively-charged electrons power the enzymes, like electricity powers a factory. Thereafter, the enzymes work together like an assembly line, building out the final package: ATP. 👉🏻 Intense exercise has been shown to increase oxidative stress in humans, especially in skeletal muscle. 👉🏻 Elevating Your NAD+ Methods such as fasting and moderate exercise can increase the production of NAD+ naturally, but their results vary and these might not be viable options for everyone. 👉🏻 Fortunately, there are several supplements on the market to help you replenish your NAD+ levels to help counter the effects of physiological stress that exercise can bring. CHECK THE COMMENT SECTION FOR MORE INFORMATION ℹ️ HERE ARE MY GO TO MITOCHONDRIAL SUPPLEMENTS STACK FOR MY ATHLETES 1️⃣CoQ10 ubiquinone (100-300mg daily) 2️⃣PQQ (5-10mg daily) 3️⃣Alpha Gpc (600-1200 daily) ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #biogenesis #mitochondria #supplements
Part 2 of 3: The Power and Importance of Mitochondria How Can You Help Mitochondria Production 👉🏻 As athletes, we all know about oxygen and carbohydrates (sugar). 👉🏻The mitochondria take both of these ingredients, also called substrates, and use them to produce the energy (product) that makes your heartbeat and your muscles perform. 👉🏻 Glucose (the form of sugar found in our blood stream) is repackaged inside the complex internal structure of the mitochondria into two key components: pyruvate and Nicotinic Adenine Dinucleotide (NADH). 👉🏻 Your cellular biochemistry cannot do all the work on it’s own; it needs you to be it’s teammate in the process. How can you help your physiology to perform at it’s best? TRAIN SMART Overtraining and training without appropriate recovery damages muscles cells and the intracellular machinery. STAY HYDRATED Optimal cellular function is dependent on the right balance of water so that transport of substances occurs readily. FUEL Feed your mitochondria a steady diet of available sugar. This means consuming carbohydrates in a manner that gives your cells readily available fuel (glucose) for training and well as eating a well-balanced diet and choosing high-quality recovery snacks to boost your glycogen reserves. Additionally, muscles and mitochondria need protein to proliferate. Make sure your protein intake is adequate and high quality. CONSTANT OXYGEN SUPPLY Mitochondria cannot function in an anaerobic environment. Know your maximum heart rate and lactate threshold and use your heart monitor to keep that oxygen flowing freely to your cells. ELECTROLYTES As we discussed, calcium is integral to the biochemical process, but calcium does not exist and function in isolation. Calcium’s availability and function is inextricably tied to the levels of other electrolytes like potassium and magnesium as well as the pH of the blood. Boost them with NAD+, CoQ10 and PQQ (Next post) ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #mitochondria #electrolytes #oxygen #fuelyourbody #athlete
Part 1 of 3: The Power and Importance of Mitochondria 👉🏻 The microscopic entities (organelles) located inside your muscle cells known as mitochondria are critical to your training and sport performance success. 👉🏻 It doesn’t matter if you are a beginner or a pro athlete; the proper care and feeding of your mitochondria is crucial. 👉🏻 Up to one-third of the volume of your skeletal or cardiac muscle cell is taken up by mitochondria. How Mitochondria Function helps to delayed fatigue during training 👉🏻 Two important fatigue mechanisms that contribute to sustained strength loss after exercise are excitation- contraction coupling failure and myofibrillar damage. 👉🏻 Long-lasting excitation-contraction coupling failure and myofibrillar damage are likely caused by proteases known as calpains. 👉🏻 These calpains are released by the muscle fiber in response to the presence of the calcium ions within the muscle fibers. 👉🏻 Myofibrillar damage is caused when calpains damage the myofilaments and the cytoskeletal structures. 👉🏻 This is affected by the number of mitochondria inside the muscle fibers, since one important action of the mitochondria is to remove these freely moving calcium ions from the cytoplasm. 👉🏻Consequently, since slow twitch muscle fibers have many more mitochondria for the same volume of muscle fiber, they are far less likely to suffer from either excitation-contraction coupling failure or myofibrillar damage than fast twitch muscle fibers. 👉🏻 Thus, strength training workouts have the potential to cause more sus- tained fatigue after a workout than aerobic exercise bouts, since strength training workouts involve the recruitment of more high-threshold motor units than aerobic exercise bouts. Next post I will talk about « How Can You Help Mitochondria Production » and « The Role of NAD+, PQQ, CoQ10 » ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #mitochondria #atp #cellular #energy #athletes
Effects of training to failure on the rate of recovery from a workout 👉🏻 Strength training workouts cause sustained fatigue, which is the combined effect of three fatigue mechanisms (excitation-contraction coupling failure, myofibrillar damage, and central nervous system fatigue). 👉🏻 Additionally, to the extent that the workout activates the sympathetic nervous system (SNS) and the hypothalamic-pituitary-adrenal (HPA) axis, it may result in a stress response that impacts on the autonomic nervous system and affects sleep quality and heart rate variability (HRV). STUDY FINDINGS 📊 In strength-trained males, a strength training workout involving training to failure produced more long-lasting reductions in maximum strength compared to a workout involving the same total number of reps but stopping two reps before failure. The reduction in strength that was observed 24 hours after the workout was actually not mirrored by any changes in sleep quality or heart rate variability (HRV). This is important, because such measurements are often taken by athletes to monitor their rate of recovery after workouts. This study suggests that while such measurements may be helpful for monitoring autonomic nervous system recovery from stress, but they likely do not also capture sufficient information about local muscular recovery. BOTTOM LINE Stopping two reps before failure is a very effective way of reducing the amount of fatigue that occurs from a strength training workout. Also, CNS fatigue is not triggered by using a high level of effort during a workout, but is instead the result of triggering a high level of myofibrillar damage. Those differences in fatigue between workouts that involve training to failure and workouts that involve stopping short of failure may not be observable in measures that assess the magnitude of the stress response, such as heart rate variability and sleep quality. REFERENCE⬇️ ______ 🏋️ Axxeleration© performance center based in Montreal - link in profile 🐤Twitter - S_lagrange 🖥Email:Sebastien@axxeleration.com FB👨🏻💻 - Axxeleration ______ #axxeleration #strengthtraining #fatigue #cns #hrv #failure #training
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