For the body to change it must either exercise longer or at a higher intensity than it is used to handling. Higher intensity workouts by necessity will be shorter, but they are very effective. Just some of the things to consider when making a high intensity training (HIT) routine that is safe and effective:
high intensity training
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.
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.
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
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:
Can trying to get one extra rep result in the set being less safe and less intense at the same time?
You got nine repetitions the last workout session. You sure would like to get that tenth rep. As a result of getting the extra rep, and as a form of self-protection, the body will make a positive adaptation (become stronger). This is a protocol that works if it's done correctly.
The trouble is, in the process, corners are often cut, and the exercise can become less safe and less intense. If the work is not of a sufficient intensity there is no reason for the body to become stronger. High-intensity work places place demands on the system that require the system to adapt positively to survive.
This study, High Intensity Training Improves Health and Physical Function in Middle Aged Adults, seeks to determine whether HIT (high Intensity training) will improve physical function and metabolic health in untrained middle aged subjects.
Subject performed sprint training (10 × 6-second sprints with a one minute recovery between each sprint) twice a week.
The results: “Following eight weeks of HIT there was a significant improvement in aerobic capacity (8% increase in VO2 peak; p < 0.001), physical function (11%–27% respectively; p < 0.05) and a reduction in blood glucose area under the curve (6% reduction; p < 0.05). This study demonstrates for the first time the potential of HIT as a training intervention to improve skeletal muscle function and glucose clearance as we age.”
From this study, High-intensity strength training shows benefit for Parkinson’s patients comes this quote:
"High-intensity strength training produced significant improvements in quality of life, mood and motor function in older patients with Parkinson’s disease…“We saw improvements in strength, muscle size and power, which we expected after rigorous weight training; but we also saw improvement in balance and muscle control, We also saw improvement in cognition, mood and sense of well-being.”
At Austin Personal Training and New Orleans Personal Training we have worked with Parkinson patients. We use primarily medical rehab equipment and can finely tune the weight and range of motion to those with limitations.
Every January health clubs are crowded for what I call the two week resolution. By the end of the month the crowds are gone. The only thing that remains constant and enduring is the mandatory monthly payment for a gym membership not used. You go there to lose weight, and the only thing lighter is your wallet.
Seven out of 10 American adults don't exercise regularly despite the proven health benefits, a study released Sunday says - Study: Most Americans don't exercise regularly. That sounds about right. The renewal rate for health club membership is 30 percent. Of those that rejoin a small minority use the club on a regular basis.
From this Science Daily Muscular Heart Failure Patients May Have a Better Chance at Survival, Study Suggests:
“University of Alberta research has discovered heart failure patients with more muscle have the potential to increase their length of life.”
I would also suggest that even those who did not experience heart failure and have more muscle will have greater potential to increase their length of life. As this blog is fond of saying people are not generally put in nursing homes for