After a high intensity strength training workout you will be breathing hard. This video was taken three minutes after a workout, so that I could get some of my wind back and have my pulse come down a bit. EPOC, Essessive Post-Exercise Oxygen Consumption is high after aerobic exercise, higher still after a strength training workout, and highest after a high intensity strength training workout. A higher level of EPOC means more calories burned. With a high intensity strength training workout, besides getting stronger, you will positively affect your cardiovascular system, lower your sugar, and and burn calories long after the workout is over.
Thighmaster, Ab Roller Plus, Ab Blaster, Belly Burner, Abtronic, Garden Weasel, Ab Energizer, Buns of Steel, Six Second Abs ... ad nausea. Do they work? Garden Weasel works, while some of the above had been fined millions by the FTC. But no matter, it is not whether they work; it is whether people think they work. That and you have to have $19.95 Is there anything that works wonders? There really is. Read on.
People buy exercise devices, join health clubs, and start exercise programs to look, feel, and perform better. Too often their expectations are too high -- they are trying to exceed what their genetics will allow. These high expectations become the building blocks of resentment. Once expectations are not met, motivation to continue exercising wanes. For the unmotivated fitness clubs becomes collection agencies disguised as fitness clubs.
From this article Weight Training Has Unique Heart Benefits, Study Suggests:
“An acute bout of resistance exercise shows many favorable cardiovascular benefits and should therefore be considered as part of a daily exercise training program".
When compared to aerobic training resistance training resulted in increased blood flow to the limbs and a longer-lasting drop in blood pressure after exercise.
"Resistance exercise may offer greater benefits from the increases in blood flow to active muscles and could be implemented as companion to an aerobic training regimen, according to the new study".
Especially because of its ability to increase blood flow to active muscles, weight training could be a valuable companion to an aerobic training regimen. "This may be of greatest importance to women, as they can derive important weight-bearing benefits of resistance training to help prevent and/or treat osteoporosis,"
"Several studies have shown that high-intensity interval training (HIT), which consists of several bouts of high-intensity exercise (~85% to 95% of HRMAX and/or VO2MAX lasting 1 to 4 min interspersed with intervals of rest or active recovery, is superior to Continuous moderate-intensity exercise training CMT for improving cardiorespiratory fitness, endothelial function and its markers, insulin sensitivity, markers of sympathetic activity and arterial stiffness in hypertensive and normotensive at high familial risk for hypertension subjects. This compelling evidence suggesting larger beneficial effects of HIT for several factors involved in the pathophysiology of hypertension raises the hypothesis that HIT may be more effective for preventing and controlling hypertension."
The client was 58 and very fit. She was wearing a pulse meter on her wrist. Ninety seconds into the workout her pulse was 148 which is approaching her maximum for a person her age.
One method of determining one’s maximum heart rate is to subtract one’s age from 220 bpm. Using this method this client’s maximum heart rate would be 162 bpm.
We began the workout with the leg press using a heavy weight and slow initial movements. The leg press involves large muscle groups and can get one’s heart rate up in short order. The slow starts minimize force associated with injury and allow one to warm up safely with the heavier weights. The warm up is in effect incorporated in to the first set using a challenging weight. After a minute she was breathing hard and I told her to move faster. At this point her muscles were warmed up and appreciably weaker. Warmed-up weaker muscles are unlikely to generate enough force to cause injury as long as good form is maintained. Her attempts to move fast did not amount to much at that point in the set, but it did allow her to keep moving and achieve a deeper fatigue.
Is strength training safe for cardiovascular health and is it healthy? You might be surprised by the results of one study. From this study, Strength Training Early After Myocardial Infarction, comes this quote:
“For the three treatment groups, 30 of 42 subjects had one or more cardiovascular complication (arrhythmias, angina, ischemia, hypertension, hypotension) during the aerobic exercises as compared to only 1 subject with complications during the resistive exercises.”
An interesting result that speaks for itself - 30 complications for aerobic rehab versus one for resistance exercise rehab.
Another quote from the study:
From this article High-intensity exercise better at improving metabolic syndrome risk factors;
From this Science News article, High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests:
“• Short bursts of high-intensity exercise, rather than longer spells of moderate-intensity, exercise may improve the health of people with metabolic syndrome.
Thirty men with low-risk prostate cancer who opted not have to have conventional medical treatment agreed to be subjects of a study. They ate a diet rich in fruits, vegetables, whole grains, legumes and soy products, engaged in moderate exercise such as walking for half an hour a day, and practiced stress management methods such as meditation for a hour a day.