HIT

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Do this and you'll ruin two workouts

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Exercise will stimulate a positive change if the body is allowed to recover and repair itself. Exercise too soon, the repair process won’t be complete, and you won’t be at the 100 percent level necessary to stimulate more positive change. It will be wasted effort; you’ll ruin two workouts. How much recovery time is needed will depend on the type of exercise.

Aerobic exercise requires a persistent stimulus to improve; anaerobic exercise does not. The changes resulting from aerobic exercise are primarily biochemical, and take a relatively short time to occur.

Anaerobic exercise such as strength training produces biochemical and structural changes. After strength training, the body attempts to repair the micro-trauma resulting from stressing the muscles, bone, and connective tissue. This trauma, like a cut or a bruise, takes time. Given adequate time to recover you will come back stronger and be able to build on those improvements.

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Tired of taking all those insulin shots? There is another way.

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What if there was a way for diabetics to control their sugar levels besides insulin injections? There is. A quote from this study, High-Intensity Resistance Training Improves Glycemic Control in Older Patients With Type 2 Diabetes | Diabetes Care:

High-intensity progressive resistance training, in combination with moderate weight loss, was effective in improving glycemic control in older patients with type 2 diabetes. Additional benefits of improved muscular strength and LBM [lean body mass] identify high-intensity resistance training as a feasible and effective component in the management program for older patients with type 2 diabetes.”

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The Phenomenon Of Creep In The Human Body

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Creep(from Wikipedia) - In materials science, creep is the tendency of a material to move slowly or deform permanently under the influence of mechanical stresses.

Our bodies degrade similarly over time, but there is a difference. Our body is the only machine that can actually improve when stressed. When the body is exposed to more stress than it is used to handling, as a form of self-protection, the body will make a positive adaption.

The proper amount of stress is the amount that produces the most positive change, anything more than that is at best has a lower marginal return, and at worst it is damaging.

Proper strength training produces positive change.  At Strength Trainers Austin, at New Orleans Strength Training our goal is not to see how much stress you can handle, but to find the least amount that will produce the largest marginal change. Such an approach will not involve hours in the gym each week.

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174% strength increase for nonagenarians after 8 weeks of high intensity training

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From this study, High-intensity strength training in nonagenarians. Effects on skeletal muscle, the results for nine 90+ year old institutionalized volunteers after eight weeks of high intensity strength training:

  • Strength gains averaged 174%
  • mid-thigh muscle area increased 9.0%  
  • gait speed improved 48%  

 

The study concludes that high-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age.

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The esoteric benefits of high intensity strength training

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A small improvement in isolation is just that, a small improvement, but if you add up all the small improvements it can be quite significant, even life changing. There is an incredibly long list of benefits from high intensity strength training.

From the website Body By Science, some of less familiar more esoteric benefits of high intensity strength training:

-Reversal of age-related gene expression

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The same results exercising in just 1/5 the time

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A study examined the effects of two different exercise protocols on health indicators such as insulin sensitivity and cardio-respiratory fitness. The two protocols: the sprint exercise protocol (SIT), three 20-second ‘all-out’ cycle sprints with two minutes of easy cycling between sprints and the moderate-intensity continuous training (MICT) protocol, 45 minutes of cycling at a moderate pace. Both had warm-up and cool down periods.

A quote from this article, No time to get fit? Think again, that reported on the study:

“After 12 weeks of training, the results were remarkably similar, even though the MICT protocol involved five times as much exercise and a five-fold greater time commitment.”

And another quote:

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The wisdom of setting the bar lower from a former Olympic hopeful

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After spending several hours in the gym the first week of the year, the man told me, “Six months from now I will be doing the butterfly across that pool”. I didn’t see the man the next week; in fact, I never saw him again. What good is an exercise program that requires several hours a week if you don’t stick to it? It is worse than useless if you are paying monthly bank drafts to the gym/collection agency.

From this NY Times article Advice From a Former Olympic Hopeful: Set the Bar Low - The New York Times some quotes:

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What really happens when you are chased by a bear

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When you are chased by a bear your body goes into a fight or flight mode. I’d recommend flight. It doesn't matter to your body; your body will call upon all its resources to survive the encounter. Your heart rate increases, your heart pumping volume increases, and your venous return increases as your body makes an all-out attempt to survive. If you survive your body will make a positive adaptation so that you are better able to survive the next encounter. From a cardiovascular fitness standpoint it would be a good idea to be chased by a bear from time to time. Barring that one could do some form of high intensity training (HIT).

As you reach flight or fight, either encountering a bear or a HIT session on a bike or in the weight room, there will be an increase in endorphins to deal with the pain caused by the exertion, and your adrenaline system will be activated resulting in another positive adaptation.

From this study Scripps Florida Scientists Unravel the Molecular Secret of Short, Intense Workouts:

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