"Instinctive Training" Theory - eat as much as possible, sleep whenever possible...run away from danger


If we followed our instincts we certainly wouldn’t exercise.  Arthur Jones, founder of Nautilus and  MedX exercise equipment, had this to say about following our instincts:

“For anything even approaching the best possible results from training, it is absolutely essential to work in direct opposition to your instincts. If you followed your instincts, you would do quite a number of things -- eat as much as possible, sleep whenever possible, defecate, fornicate, lie, brag, steal, run away from danger or fight if simply forced to or if faced with an obviously inferior foe in possession of something that you desired, and avoid any form of physical labor -- but you wouldn’t lift weights.” [Nautilus Bulletin # 1, Chapter 20]

Lifting weights stresses the body, and it is metabolically expensive.  Calories are expended exercising, recovering from that exercise, and restructuring as a result of the stress on the body. It runs counter to our instinct for self preservation.  Our body sends us strong signals to stop – our muscles burn, our breathing is rapid - just when the exercise is getting productive. 

Getting to the point to where strength training is productive is hard to do on your own. The exercise is often terminated early or form deteriorates and injuries result. At our Austin Strength Training facility we take care of every detail and help you maintain form to get you safely to the point where the exercise is productive. Our goal is to give you a workout you cannot get on your own.

This is a program people of any age or condition can do, and it does not take a lot of your time.  In fact, those who are most out of shape have the most upside potential because they start at a lower baseline. 

Each week you’ll come and you do at little more than your body is used to handling and over time the changes will be transformational. The long list of health benefits and fitness benefits  will motivate you stick to it even though, ironically, your instincts are telling you to do otherwise. 

Increasing Human Growth Hormone Naturally

Human growth hormone (hGH), while essential for growth, it is also important for burning fat and building calorie-burning lean tissue in adults. Unfortunately hGH declines with age. To increase the hormone you can take synthetic hGH along with its side-effects, or hGH can be increased naturally in response to a certain type of exercise (exercise-induced growth hormone response - EIGR).  From the study The exercise-induced growth hormone response in athletes:

“An exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH.”

This is how you get less of hGh, another quote:

“Recent evidence suggests that endurance training [i.e., running, cycling] results in decreased resting hGH and a blunted EIGR.”

And finally:

“A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of ageing could be reduced if exercise focused on promoting the EIGR.”

 Austin Strength Training and at New Orleans Strength Training we specialize in the type of high Intensity training that increases hGH levels.  In addition to increasing hGH, a properly designed high intensity training workout will increase energy,   bone density,  mental acuity,   testosterone, and strength.   This is a workout anyone of any age or fitness level can do.  You build up to it slowly, you improve each week, and over time you will “impact of some of the deleterious effects of ageing” - kind of like a fountain of youth.

Effectively addressing six different aspects of fitness in one workout

Most types of exercise primarily address one aspect of fitness, i.e. yoga for flexibility or running for cardiovascular endurance, while doing little to address the other aspects of fitness.  You can effectively address several aspect of fitness with a consolidated high intensity training (HIT) workout. This is a workout anyone of any age or fitness level can do.  In fact those who are out of shape will see the most improvement. You slowly build on the previous week’s improvement. No other form of exercise comes close to producing the following benefits: 

1.    HIT is a series of strength training exercises covering all the major muscle groups. With adequate rest and recovery you will come back stronger.

2.    Stronger muscles place greater demands on bones and connective tissue.  The body adapts to withstand those demands.  The result – increased bone density.

3.    HIT results in the body burning additional calories four different ways making leanness more achievable.

4.    Stronger muscles place greater demands on the cardiovascular system leading to oftentimes remarkably improved cardiovascular function. HIT is relentlessly non-stop and produces greater excessive post-exercise oxygen consumption (EPOC) than any other form of exercise resulting in more calories burned (see # 3).

5.    A properly designed HIT workout will do more than just increase flexibility; it will increase strength over that increased range of motion (enhanced flexibility).

6.    Enhanced flexibility and increased strength give an increased measure of protection from injuries.

There is a long list of health benefits as well.  The HIT workouts at Austin Strength Training  and New Orleans Strength Training produce measurable improvements in each of these six factors of fitness.  We use MedX exercise equipment; its medical rehab features allows us to safely work with those with limiting conditions.  The workouts last about 30 minutes and are usually done once a week.  You will still have time in your week for yoga or running. 

Tired of taking all that diabetes medication? There is another way.

What if there was a way for diabetics to control their sugar levels besides 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.”

High-intensity progressive resistance training is what we offer at Austin Strength Training and New Orleans Strength Training. One our diabetic clients, Leif, went from five shots a day down to one. When Leif first started he was overweight. He had already had a kidney removed and bypass heart surgery. He began high-intensity progressive resistance training once a week, he made modest changes in his eating habits, and he used a rowing machine at home. In the eight years he has been training with us his physical abilities have dramatically changed. Each week he did a little bit more than he was used to handling. Each week he improved, and over time, the change was transformative. Our state of health eight years from now will depend on the lifestyle choices we make now. Better to find time for exercise now or you might have to make time for sickness and injury later.

The best exercise for aging muscles

As we age muscles weaken, cell damage accumulates, and mitochondria, which produce energy, decline in number and energy output. A study sought to determine what type of exercise might best repair that mitochondria damage. The study was composed of two groups, men and women under thirty and men and women over 64. Subjects were further divided into four sub-groups. Each group did one of the following exercise regimens for 12 weeks:

  • Vigorous weight lifting

  • Moderate bike riding plus light weight lifting

  • Interval training on a bike

  • Those who did nothing

As would be expected weight lifters experienced gains in muscle and strength, and the bike interval trainers increased endurance. Unexpectedly were the changes measured in the cells. From the NYT article reporting on the study, The Best Exercise for Aging Muscles - NYTimes.com, this quote:

“Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weight lifters. Among the older cohort, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the moderate exercisers.”

Another quote:

“It seems as if the decline in the cellular health of muscles associated with aging was 'corrected' with exercise, especially if it was intense.”

At our Austin Personal Trainers facility we specialize in high intensity interval training (HIIT) for strength - one integrated workout combining strength training and interval training. The workout increases strength and endurance, and reverses mitochondria impairments to a level consistent with a younger stage in life. It is like having a fountain of youth. People of any age can benefit from this workout. We also have clients do interval training on stationary bikes. Past blog posts on mitochondria and a post on bike interval training.

A long list of cardiorespiratory fitness benefits from high intensity interval training

From the American Heart Association Scientific Statement, Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign: A Scientific Statement From the American Heart Association | Circulation, an excerpt:

“Cardiorespiratory fitness is a potentially stronger predictor of mortality than established risk factors such as smoking, hypertension, high cholesterol, and type 2 diabetes mellitus.”

It is important to note that muscles stimulate the cardiovascular system to make positive changes, not the other way around. When the muscles are too weak to push the cardiovascular system, cardiorespiratory fitness declines. High intensity interval training (HIIT) increases strength and promotes cardiorespiratory fitness. The benefits:

o Unlike many other strength training regimens this workout is cardiovascularly demanding

o  Added muscle, the engine for cardiovascular health

o Increase forced expiratory volume

o Increases capillarization

o Protects joints for doing other cardio-activities like running

o Has lower rates of cardiovascular problems than aerobic exercise for those with heart conditions.

o Better for coronary artery disease patients

o Increases blood flow and lowers blood pressure

o Improves glycemic control

As a result of doing HIIT your aches and pains will fade away, and you will be able to do the activities you enjoy – walk, run, ride your bike, gardening - better, longer and for many more years to come with less chance of injury. 

At Austin Personal Training and at New Orleans Fitness Trainers we offer HIIT. It is a 30 minute full-body workout done once or twice a week. This is a workout that you slowly build up to; anybody can do it. You’ll enhance your cardiorespiratory fitness and quality of life for decades to come.

Extending your running life for years

According to one study a force of up to three times body weight can be exerted on the human foot while running, and it can be much higher at times. Multiply that by each foot fall in a mile, and you have tons of weight absorbed through the joints and connective tissues. While some people are uniquely suited to do this high impact/high intensity jogging for decades of their adult life, many are not.

For those who want to extend their running life there is a solution; keep running and substitute one running day with one session of high intensity interval training (HIIT) for strength. One less day a week of pounding and you'll have stronger muscles protecting those joints. Add up all those daysover the course of years of giving your joints a break. Your joints will thank you for it.   

At Austin Strength Trainers and at New Orleans Strength Trainers our HIIT full-body workout takes about 25 minutes, and it's non-stop. We use MedX equipment. The special medical-rehab features make it easier on the joints. Anybody of any age can do it; each week you do a little bit more that you are used to handling. Muscles are worked to a deep fatigue, and it is cardiovascularly demanding – just like running. It will add years to your running life and to your life in general.

Short effective training sessions, lots of things to consider

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 considerwhen making a high intensity training (HIT) routine that is safe and effective:

· Frequency of workouts · How often should the exercise routine be varied · Time under load · Sequence of exercises · Rate of increase of resistance between sessions · Selection of specific exercises· Range of motion · Pre-exhaustion sets · Amount of rest after completing exercises on one muscle group before starting exercise on another muscle group. · Amount of rest between each repetition · Number of repetitions of an exercise for a particular muscle group. · Alternating pushing movement followed by a pulling movement · Alternating upper followed by lower body exercises · Speed during concentric movement · Speed during eccentric movement · Compound movements versus rotary movements · How heavy the weights should be · Amount of rest between each set · Number of sets of each exercise for each muscle group
· Alternating aerobic exercise and anaerobic exercise in one workout · Unilateral versus bilateral movements · Negative accentuated sets · Active recovery between workouts · Concentric only exercise · Negative only sets · Negative only workouts · Static holds · Form · Type of equipment · Level of fatigue · Length of time of the workouts · Whether to go to momentary muscular failure

An experienced HIT trainer will know all of the above and more and will adapt the workout to address the specific concerns of the client and eliminate much of the trial and error.

The advantage of HIT is that it does not require hours each week engaged in monotonous exercise, and it works for all ages. Significant strength increases will result exercising as little as once or twice a week if it is done correctly.  It helps to have equipment best suited for that purpose.  At Austin Strength Training and at New Orleans Strength Training we have conducted more than 250,000 training sessions; we have a good understanding of how to manipulate the variables so you can safely produce ongoing results and avoid injuries.

The Phenomenon Of Creep In The Human Body

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.

When properly stressed with strength training you will become stronger,increase your bone densityforestall cognitive declinelower your blood pressure,and dissipate compromising ache and painsYou’ll revitalize impaired mitochondria which means you’ll have the energy you had years earlier. Add up all these improvements: you can forestall and even reverse the phenomenon of creep. It is like having a fountain of youth.

The esoteric benefits of high intensity strength training

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

-HIT/BBS enacts a hormonal cascade that is the antithesis of the metabolic syndrome.
-Gut motility correlates with muscle mass. Risk of GI cancer inversely correlates with gut motility.
-Organ mass correlates with muscle mass. Get in an accident or severely burn yourself and the time you have in the ICU before you die is correlated with organ mass. You have more time on the clock.
-Get in a car wreck and this kind of conditioning may be the difference between 3 days of whiplash symptoms and a lifetime in a wheelchair (which will be a shortened lifetime).

-Cardiovascular benefits (see JEP article by Steele et al).
-BDNF elevations with high intensity exercise staves off/reverses age related decline and dementia.
-Enhances nitric oxide synthetase: you will have good blood pressure and will never need a little blue pill. You will not need to worry about “being healthy enough for sexual activity”.
-Bone mineral density correlates with muscle mass. Even in osteopenia, strong muscles absorb forces and prevent fractures.
-Basal metabolism and hormonal profile that fight obesity.

From our website more benefits are listed here.  At New Orleans Strength Trainers and at Austin Strength Trainers we have a long list of clients who have testified to life-altering positive change.

There is an alternative to the positive changes produced by proper exercise.  Do nothing; there will be a series of changes that will eventually result in a shorter compromised life.

The same results exercising in just 1/5 the time

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:

““This is a very time-efficient workout strategy,” says Martin Gibala, a professor of kinesiology at McMaster and lead author on the study. “Brief bursts of intense exercise are remarkably effective.””

The body adapts when exposed to more than it can handle; Sprints will do that. It is not how much exercise you can withstand it is how little is necessary to produce a positive result. This is an exercise regime that will change you, and it is one you can stick to; it's one of the exercise protocols we use at New Orleans Fitness Training and at Austin TX Fitness Training.

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

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:

“There are those who manage to maintain a rigorous fitness routine despite the demands of work and family. But far more common are folks like me — those who have a hard time fitting fitness into daily life.”

“I asked myself, what’s a goal that I know I could achieve? I settled on two short workouts a week. I figured at a minimum I could get in a run every Saturday and Sunday.”

“As it turns out, my approach is sanctioned by science ... a growing body of evidence is showing that doing higher-intensity workouts just a couple days a week can be just as good for you. I now understand that quality need not be quantity.”

Instead of seeing how much exercise you can fit into your life see what is the least amount that will produce the highest marginal return, the biggest bang for your limited free time.  If you do that, make modest dietary changes, and do an activity you enjoy you will find that a year from now you’ll still be doing it, and your quality of life will have profoundly changed.  At Austin Personal Trainer and New Orleans personal Trainer we can help you achieve that change without endless hours in the gym.

Peak strength and endurance at the same time, Is it doable?

An active Marine who trained a lot once told me, "Whenever I do my personal best at bench press my running is way off, and whenever I am at my best at running my bench press suffers". Alan Page was a 260 pound defensive tackle for the Minnesota Vikings. Toward end of his career he had trained for and completed a marathon – the first active NFL player to do so. He lost a significant amount of muscle; so much so that he switched position to linebacker at 225 pounds. When you run great distances carting around more muscle is demanding. You can improve strength and endurance at the same time. Strength and endurance complement each other up to a point. At some point one is going to suffer at the expense of the other. It is best to seek a balance. High Intensity Interval Training (HIIT) for strength will increase both endurance and strength. At Austin Personal Trainingand New Orleans Fitness trainers the trainers can put you through a series of exercises with little rest that will have your heart racing and have your muscles exhausted. Rest, recover, improve, and come back next week stronger with more endurance.

Is exercise really worth it?

The answer to the question depends on the type of exercise. Would you like to do things you have not done in years?  Do you want to have a lower blood sugar levellower blood pressureincreased cognitive function,higher testosterone levelincreased human growth hormoneless body fat,improved postureincreased maximum oxygen uptakeincreased bone densitya higher resting metabolism, more lean body mass, and increased resistance to disease and injury? 

Would you like to eliminate back pain and nagging injuries?  It would be nice to lessen arthritis pain, sleep better, and have an overall feeling of well being.  All of that is possible and will not require hours out of your week if you perform exercise that produces the highest marginal return for the effort and time spent – namely HIIT, high intensity interval training for strength. 

Add to that, a sensible eating plan you can stick to. Then do something you enjoy – running, ride, yoga, or walking the dog. If you are so inclined add sprint training.  In total, sprint and HIIT, it takes me about an hour and half of my week.  Your free time need not be spent in drugery.

Improvement on some of the above measures can make all the difference – avoid a herniated disc, a frozen shoulder, or type-2 diabetes or wall away from a fall unjured.  Even if you improve just a bit on all the measures, collectively that can be huge. 

Is it worth your time and effort to avoid the infirmities mentioned above? The personal trainers at Austin Fitness Training and New Orleans Fitness Training are convinced it is. 

Cardiovascular benefits of strength training

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.

Winning more but training less

A few years back Laurence participated in the New York City Triathlon. He did well but didn’t win his age group.  Three years later, he finished 24th overall in the New York City Triathlon overall and finished first in his age group, 45 to 49. He beat his nearest competitor by over five minutes. He attributed a large part of his success to HIIT, high intensity interval training, a strength/cardio workout taken to a deep fatigue.

He had been doing it four years along with his usual swimming, running, biking, and kayaking. His times in triathlon events came down. The strength training program enabled him to spend less time on his bike and in the pool. More time for recovery resulted in continuing improvement. 

“I am stronger, recover faster and only devote 30 minutes a week to weightlifting. It is like discovering the fountain of youth. It really does work.”

The workout is based on not seeing how much exercise you can withstand, but how little intense strength training you need to produce the most results, so that you can spend more time doing other things or other forms of exercise.

At our  Austin Personal Training  facility you won’t spend hours exercising several times a week.  Feeling run down is not a pathway to improvement. The personal training sessions are infrequent (once or twice a week) and short (20 to 30 minutes). If you are an athlete these personal training sessions enable you to spend more time on sport-specific skill training. Some of the NFL teams train this way resulting in more time of the field and less time the in the gym.

People of any age or condition can do this.  Each individual exercises at an intensity level that will be appropriate for them. You improve each week if given adequate recovery time. This is a program anyone can stick to.

Exercise Intensity

What is exercise intensity and why is it important?

In simplest terms it is how hard an exercise is at a point in time.  It is the level of momentary exertion during exercise.  This can be quantified by measures such as a person's heart rate expressed as percentage of one's maximum heart rate or pounds of weight lifted expressed as a perecentage of one's one-rep maximum lift. Exercise of sufficient intensity is necessary to stimulate the body to make a change.  When the body is worked beyond what it is equipped to handle the body adapts as a form of self-protection.   The body will make a positive adaptation only if given enough time to recover from the exercise.  

How high should the level of exercise intensity be?

That depends on what you want to accomplish. The body will adapt to the nature of the demands placed on it.  If one engages in lower intensity activities such as running the body adapts by increasing endurance for that activity with little or no increase in muscle strength.  If one engages in higher intensity exercise such as weight lifting the body adapts by getting stronger but with less improvement in the way of endurance. 

If one’s goal is to get stronger how much high intensity exercise is necessary?

The higher the intensity the less exercise you will be able to withstand, but this high intensity exercise produces a bigger stimulus for strength gains. The larger stimulus for strength gains requires a longer recovery period.   For the elite athlete the required intensity level will be quite high, but for those who do little physical activity that intensity level will be lower and manageable.  Whether you are 18 or 80 there will be a level that you can manage.  

There is a wide range of individual differences in response to high intensity exercise and how much each person can withstand.   Some will show great results and some people will be low responders.   An experienced trainer will see the difference and change the workout accordingly.

Try performing squats with adequate weight such that you cannot possibly continue with good form after ninety seconds.  Try doing it again the next week with more weight or for more reps.  You will find that most everybody will improve, and in fact, the improvement at first will come easily as your body will be well rested.  If you improve doing just one set an additional set is unnecessary and only serves to dilute intensity.  By doing fewer leg exercises you will be able to devote more energy and effort for rest of the muscles of your body.   If you work sufficiently hard on every exercise your workout will be less that half an hour.  For those who have been inactive and not accustomed to this method one can slowly build up the intensity at their own pace.

How much time is needed to recover from high intensity exercise? 

If you start from the premise of how much exercise can you withstand this will lead to drudgery, insufficient recovery, lower intensity, less results, and eventually quitting and injury.  Some spend several hours a week in the gym just to maintain their present level of fitness or they claim they have hit a plateau.  It does not have to be that way.  If they worked out a little less often the quality of their workouts would improve and they might begin to see improvement again.

If you start from the premise of how little the amount of intense exercise you can get away with and still achieve positive results you will find you are willing to workout at a much higher level of intensity, have more time to recovery, and have better results.  How often you need to workout will depend on a number of factors; most important are level of intensity, duration of exercise, and frequency of certain exercises. You can discover the right formula through trial and error.  If you can find a trainer who knows how to manipulate these variables, and most importantly, knows how to do this safely you will find your continued improvement will be measured in years instead of months.  With the right supervision this is a strength training program that people of any age or fitness level can stick to -  a 30 minute workout, usually once or twice a week with continuing positive results.  

What to do when chronic running injuries occur

Ted was a gifted runner. In his late forties his knees began to aggravate him, and they got worse each year.  At age 54 his doctor advised him to stop running. He started strength training with the aim of getting back to running.

We worked around his condition for a while and slowly incorporated leg exercises into the routine - leg curl, calf raises, leg press, adduction, abduction, squats, and occasionally partial leg extensions.

Ted wanted to start running again.  He did and the next day his was limping again. I told him, “You are able to lift 450 pounds on the leg press to a very deep fatigue to the point where your legs are unable to move, and the next day you have not a hint of pain.”  For Ted with adequate rest after strength training he came back stronger each week.  With running there was no recovery or improvement, only injury.

We were following a high intensity interval training (HIIT) routine – one to three different exercises per body part with very little rest between sets.  We were not doing endless sets exposing the knees to unnecessary stress. With this protocol there is less chance of repetitive-use injuries.

Ted saw that it was working, but he was concerned about weight gain. I told him, “I could run a mile and be in pain for days, or I could eat three less Oreos and stick to a strength training program that will increase my resting metabolism. Besides, you will burn calories after the workout as well”.

Ted had a choice.  Run, get injured,and gain weight from inactivity, or strength train, get added protection against injury, and make some dietary changes. It is either the latter or face the possibility of knee replacement well before it might have have been otherwise. For those who overdo it or have a predisposition to injuries that result from running, injuries will occur. It might take years before they become ruinous. I don’t rule out running, but don’t run to the point of injury and take steps to enhance your strength so you can better support your joints. 

No amount of running will add strength to your legs, - endurance yes, but strength no. A ten year study comparing non-runners to runners showed that both groups had lost the same amount of lean body weight over the decade. Loss of muscle mass it part of the aging process. The best you can do is to take steps to keep or add the strength and muscle that inexorably diminishes each year without strength training.

There cardiovascular effects from HIIT as well. Start with leg press or squats and work the muscles to a deep fatigue. You will reach your target heart rate very quickly. Just seconds after completion of the first exercise begin the next exercise. You will continue breathing hard, and your pulse will remain elevated. Work all the major muscle groups with minimal rest between each exercise. You will breath hard from start to finish. This type of training produces a high E.P.O.C. response – a large after-workout calorie burn.

You build up to this workout slowly. At Austin Personal Trainers and New Orleans Fitness Training we can show you how.

High Intensity Inteval Training Lowers Appetite

From this article in the International Journal of Obesity, High-intensity intermittent exercise attenuates ad-libitum energy intake comes this conclusion: “High-intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.” The study compared a group of over-weight men who did moderate exercise to another over-weight group who did high intensity interval exercise (HIIT).  Seventy minutes after they exercised the HIT group consumed fewer calories and also consumed fewer calories the next day. That has been my experience as well – at least directly after a workout.  On the days I had planned to do a sprint session it is not usual that I am trying to get the session in before I eat.  I don’t want to do this type of high intensity training on a full stomach.  So it often turns out that just when I was feeling hungry I do my sprint training.  It often happens that I don’t feel like eating after exercise, but it is more pronounced after any form of HIIT either sprint training or HIIT strength training.  For me that lack appetite lasts hours. At Austin Personal Training and at New Orleans Fitness Trainers we can help you gradually build up to a high intensity strength training or an aerobic high intensity training program that is safe, effective, and efficient for your age and condition. You need not spend hours in the gym to feel better, look better, and perform better.

High Intensity Interval Training (HIIT)

From this article, Short workouts: Will exercising for 15 minutes once a week get you fit? are some quotes and responses after the quotes.

“It sounds too good to be true”

If something is too be good to be true then it follows that it really is too good to be true. The truth is the workouts are very demanding, but they won’t take a lot of your week. Anyone with proper instruction can do it though: you build up to it slowly. Our oldest client was 95 years old.

“Over the past decade, many trainers have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle building.”

The truth is these workouts have been around for decades. Forty years ago body builder Mike Mentzer did as little as four exercises a week.

“The key to the short workout’s success revolves around a concept known as high-intensity interval training (HIIT). HIIT is a heightened form of interval training that involves alternating between periods of short, intense physical activity and fixed periods of low activity or rest."

“With more traditional workouts, there was a tendency to pace yourself – so holding back for the first 20 to 30 minutes. But when you design them shorter with very few breaks in between…you’re moving multiple body parts over the course of one movement, the heart rate is higher, and it just becomes more efficient.”

With longer volume-type workouts the goal is to do more – more reps or more sets. The only way to do that is to try to conserve your efforts. There is a bias away from intensity. With HIIT the goal is to make the reps so intense that you cannot do additional reps. Exercising with a bias toward intensity results in a much more productive session.

“Furthermore, some studies suggest that these periods of high intensity exercise produce a unique metabolic response in the body, causing it to continue to burn fat for up to 24 to 48 hours post-workout.”

This is called Excessive Post-exercise Oxygen Consumption (EPOC), and there is no other form of exercise that produces more EPOC than HIIT for strength.

The article goes on to talk about frequency of exercise. You will be able to do sprint training more often than strength training. If you are doing sprint interval training there is less restructuring of tissue taking place after the exercise, while HIIT strength training involves extensive restructuring of damaged tissue after a bout of exercise. It will take longer to totally recover. It will vary by individual as to the necessary recover time.

Our experience after conducting literally tens of thousands of exercise sessions over the years is that less is more. We start from the premise of seeing how little exercise is needed to produce significant results rather than from the premise of seeing how much exercise one can withstand. The former is a prescription for progress, and the later is a prescription for over-training.

At Austin Personal Training and at New Orleans Fitness Trainers we can help you gradually build up to a high intensity strength training or an aerobic high intensity training program that is safe, effective, and efficient for your age and condition. You need not spend hours in the gym to feel better, look better, and perform better.