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Join us for this replay from the archives to learn more about the benefits of strength training in a fun manner...
In the midst of preparing for the upcoming National Exercise Coach Conference, Brian and Amy play a game of trying to name as many benefits of strength as they possibly can without repeating themselves. As you would expect of something as important to your long-term health and performance as strength training, the ensuing list is ridiculously long and comprehensive.
With the National Exercise Coach Conference approaching rapidly, Amy came up with a game to play on the podcast while Brian is busy getting preparations underway. The rules are simple: Take turns naming a specific benefit of strength training until someone gets stumped. The first batch of short and long-term benefits to strength training include: increased bone density, improved metabolism, decreased gastrointestinal transit time, decreased systemic inflammation, enhanced flexibility, improved cognition and brain function, increased level of brain-derived neurotrophic factor, lower blood pressure, increased longevity, and decreased disease risk. Diseases that have a reduced risk are: Alzheimer’s and dementia, stroke, type 2 diabetes, coronary artery disease, and autoimmune diseases. Further benefits of strength training include: increased vertical jump, an easier time getting off the floor and going up the stairs, increased sarcomerogenesis, increased energy, mitochondrial biogenesis, decreased joint pain, improved body image and self-confidence, improved spinal ability, improved cardiovascular health and function, enhanced joint mobility, it helps facilitate and maintain fat loss, it reduces serum insulin levels and improves insulin sensitivity, improved postprandial blood sugar, anti-aging effects, improved circulation, improved muscle density, the release of healthy muscle derived hormones, destressing, a lower resting heart rate, greater endurance, improved mood, better sleep, increased HDL, reversing sarcopenia, overall improvements in general performance in all areas of life. This gigantic list of health benefits is the reason there is the quote: “If there was a pill that contained all the benefits of exercise it would be the most widely prescribed pill in the world.”Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives to learn more about what is accepted versus what is truth...
In part 2 of this interview, Brian Cygan and Dr. James Fisher discuss the science of strength and why the accepted wisdom of exercise may actually be causing more harm than good. Learn how many exercises you really need during a session, why “cardio” exercises aren’t necessary if you use the right level of effort, and how to keep yourself from getting injured by reducing the range of motion while still getting the fitness results you desire.
Beyond the minimum exercise dose, you can add as many exercises as you see fit. There is a balance though. If you add too many exercises it can start to impact the frequency of which you can train. As you increase the number of exercises in one workout, you lengthen the time it takes to recover, so there’s a tradeoff. Recent studies have shown that volume is more important than frequency as well. There is an inverse relationship between someone’s ability to work hard and the length of a workout. Eight exercises seems like the optimal number for clients to be able to give their whole effort for as many exercises as they can. The accepted wisdom regarding the strength and endurance continuum is that to build strength you need a heavy load and fewer reps, and for endurance you use a lighter load and more repetitions. Studies have shown that it doesn’t particularly matter. If your strength increases your endurance also increases. As long as you use a high degree of effort you will get the optimal results. 45 seconds of time under tension is usually enough time to achieve the majority of muscle fiber recruitment if you’re using a high level of effort. Some of this depends on the person and their preference because of the perceptual and comfort differences. Longer times under load are associated with higher degrees of discomfort and negative perceptual responses. Across a broad population, this is going to have a negative impact on motivation and compliance. In order to really optimize strength training, we need to start looking at the individual perceptual response and how that impacts the motivation to stick with a program and give a whole effort during exercise. A common mistake many trainers make is recommending older people use lighter weights and increasing the number of reps they do. This often results in the person feeling sore for days and with little motivation to return to the gym. Working with a moderate load to enhance strength and muscular endurance is better. Bone mineral density is a key variable, especially in females and older adults, and we know that it only improves with impact or heavier loads. With a light weight, we run the risk of not improving bone mineral density which can result in a higher risk of injury. A number of studies show that supervision enhances results and the better the supervision, the better the results. One of the key factors with proper supervision is that they promote and enforce good technique. This serves to keep the correct muscles under tension and prevent other muscles from getting injured. If someone is getting injured in the gym, something about the technique went wrong. Supervision can help you avoid those sorts of injuries. Research seems to indicate that we can actually limit the range of motions for many exercises and still see strength increases throughout the range. Injuries typically occur at the extremes of the range of motion of an exercise, so by eliminating those ranges, you reduce the risk of injury and you can still improve strength. With most exercises, it’s not an acute injury that causes problems, it’s the wear and tear over time that creates injuries. For an adult client, the extreme ranges of motion are not helpful, and they can get the fitness results they want with a safer range. If you’re not currently doing any exercise, the best thing you can do is strength training. By doing that you will see cardiovascular improvements at the same time. High intensity training has been shown to improve the cardio-respiratory system within a matter of weeks of starting resistance training. If someone is already a cardio athlete, adding strength training may not improve their performance drastically, but there still will be other health benefits. The idea that you need to do cardio to see cardiovascular benefits and strength training to improve strength is a bit outdated. Strength training with high levels of effort has been shown to stimulate both adaptations. Even cycling, when taken to the highest level of effort, can stimulate similar levels of adaptations to lifting weights. This is why modality doesn’t matter as much as the level of effort involved. Optimal results mean safe as possible, sustainable, with maximum results and minimum time required. This is why so many trainers have landed on strength training as the most effective option. As you get older, strength training becomes a weight loss method, a way to avoid getting injured or sick, and a lifestyle of longevity.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives to learn more about the science of strength and how it may affect your fitness plans and goals...
Brian Cygan and Dr. James Fisher break down the science of strength and discuss what the proper level of resistance during training is, the threshold for the effort that you need to achieve to see results, and why some exercises are best avoided if you want to see optimal fitness benefits.
Fisher is an exercise scientist in the UK and was a personal trainer for a number of years before becoming a researcher. His area of research was mainly lower back pain and lower back strength and has recently been looking into the perceptual responses to resistance training. He advocates a framework of evidence-based resistance training. One of the first papers published was focused on guiding trainers and trainees on what the research supports and how to exercise the most effectively. In total, Dr. Fisher, in collaboration with researchers from around the world, has published over 100 papers. The part he enjoys the most is the fact that once one paper is published, the research always raises new questions to explore. There is a mountain of evidence that supports the health benefits of resistance training. Ultimately, all the benefits combine and stronger people have a reduced risk of all-cause mortality. In layman’s terms, the stronger you are, the harder you are to kill. The goal of most people with resistance exercise is to have a biological age that is lower than your chronological age. We want to live longer and be able to function as if we were much younger. Resistance training resets the biological clock, sometimes by decades. Studies on older males using resistance training showed they had similar cellular characteristics as men in their 20’s. The first thing you need to understand is that the key is the tension of the muscle doing the work, not just moving an external load. The evidence supports the finding that effort is key, which is where most people go wrong as they fear the hard work. Whole effort is one of the guiding principles of the Exercise Coach. The intensity of effort really matters to trigger the results we are looking for from exercise. There is also a threshold of a near maximal effort to trigger a response from the body. If people are working at a lower intensity, the volume becomes a key factor. If we train to a higher level of effort, the volume becomes unnecessary. For the average person, optimal results can be achieved with two 30 minute-or-less workouts per week. For bodybuilders, there are some questions around doing more training in order to maximize muscle growth, but for most people, they want the functionality of strength and not an increase in size. To get a whole body benefit, the minimum dose of training performed is only three exercises: an upper body pressing exercise (bench press), an upper body pulling exercise (seated row), and a lower body pressing exercise (leg press). Those can be complemented with additional multi-joint movements for other areas of the body that need work. Even under lockdown, people can see positive benefits from doing simple exercises like pushups and lunges. Squats are a unique exercise because it has a high degree of coordination and skill. You can become “stronger” at the squat without really seeing results in other areas because you are just becoming better at moving the weight up and down. This is why the leg press is a more beneficial lower body pressing exercise.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about why supervision is key to effective workouts...
When it comes to fitness results, the key to rapid, positive changes is having a coach who can give you the accountability and motivation you need to work harder and more effectively while still being safe. Brian Cygan and Amy Hudson discuss why supervision is the key to effective strength training, and how when that’s combined with the digital feedback at the Exercise Coach, you can achieve the fitness results you’ve always wanted.
It’s been said that the most forgotten variable in strength training is supervision. There is plenty of research that verifies the personal health benefits of strength training but we need to remember that the vast majority of those studies are supervised. The researchers are effectively acting as personal trainers who are supervising and providing motivation and guidance. Other studies have shown that supervised strength training leads to greater strength increases than unsupervised training. The smaller the coach’s class size, the greater the effect. When researchers looked at supervised strength training with seniors, they found that when the supervision stops the results diminish or regress, even if the participant continues in a program on their own. The supervision of strength training is the key to making it effective. At the Exercise Coach, the coaches are present to make a difference in three areas: safety, effectiveness, and efficiency. When we talk about safety we are referring to not only keeping a session injury-free, but also that workouts can be continued over the long-term. A qualified professional is going to be watching the form and techniques used while also choosing the right loads and machines for the task. Your workouts should be designed for you and your body, focusing on your current levels of fitness, strength, and ability. The effectiveness of an exercise session is determined by the level of stimulus being applied to the body. Effort levels are of paramount importance and supervision provided by a personal trainer has to bring about higher levels of effort than an individual could manage on their own. Studies have shown that people are capable of producing more force and working harder when someone is present and giving them verbal encouragement and accountability. Digital feedback from the exercise machines, when combined with supervision, further increases a person’s ability to produce force. In order for strength training to be effective, you have to pay close attention to form and technique. This is something that a trainer can provide more effectively than someone exercising on their own. Many people fail to achieve the fitness results they are looking for from exercise because they are unable to exercise at the right intensity. It’s also possible to work at too high of an intensity and get injured. A coach helps you achieve the optimal intensity for your body. The Exercise Coach creates plans that are personalized and optimal for each individual. When it comes to efficiency, clients never have to wonder which muscles to exercise or what to do next. The coaches get everything set up according to plan. This allows the client to focus on their form and their goal and makes it possible to deliver those results with a 20-minute workout. When you work harder, it decreases the time it takes to see improvements in your fitness, which is why we optimize every second of every workout. A trainer’s supervision means that you are going to work harder, but the encouragement of a good team will make it enjoyable.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about isolation vs compound exercises...
Amy and Brian explore the question “Should you pre-exhaust your muscles with isolation exercises before taking on compound movements?” Find out why the idea of the pre-exhaustion sequence is actually hurting your fitness progress and why putting compound exercises at the very beginning of your exercise program is the key to getting the most results in the shortest amount of time.
Pre-exhaustion is the idea that performing an isolation exercise prior to a compound exercise is more effective in training that particular muscle. This is mainly due to the experience and burn involved. Research out of the UK looked at pre-exhaustion to see if it had a positive effect on the fitness results of a group of athletes and they found that there was no significant difference. Pre-exhaustion training provides no greater benefit when compared with other exercise programs that involve more rest between sets or by a program that prioritises compound movements over isolation movements. This supports the approach of the Exercise Coach where you perform big movements first. Doing movements that involve a lot of muscle mass generates a greater hormonal result for the body which leads to better systemic results. By starting off with the larger, more difficult movements first you get the additional hormonal benefit which will make the following isolation movements a bit easier. Compound movements being performed early in the workout without isolation movements in front of them also allows the Exercise Coach to get better fitness data on their clients. You tend to get better results on exercises that you prioritize earlier in a workout.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about the right movements and how they may give you more time...
Discover the secret to amplifying your total-body fitness results while also spending less time at the gym. Find out why multi-joint movements can have a serious positive impact on your strength and physical fitness while taking less time to perform, as well as which exercise is the most effective movement in The Exercise Coach program.
The aim of The Exercise Coach is to design workouts that are total body focused, safe, and effective while also maximizing workout motivation and consistent adherence. All exercise can be broken down into two kinds of human movements. These are multi-joint movements, also known as compound movements, and single-joint movements, also known as isolation movements. Chin-ups are the classic example of a compound movement whereas a bicep curl is an isolation movement. No matter how you move, it will always fall into one of those two categories. The Exercise Coach prioritizes compound movements due to their effectiveness and efficiency. They give you more of the results you want from an exercise program in the shortest amount of time possible. Researchers studied the effects of compound movements and found significant differences when compared to isolation movements because of their hormonal effects on the body. The leg press is perhaps the most important exercise within The Exercise Coach fitness program because of the way it delivers a total-body systemic effect. The Exercise Coach allows you to maximize results and minimize time, while providing safe and comfortable exercises to perform, which is why so many clients are able to stick to the program for the long term. Adding in compound movements to your exercise program releases a hormonal effect that will amplify the results you are looking for in other areas of the body.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn the truth about stretching before and after exercise...
Before you jump into your next exercise session, learn why what you’ve been told about stretching is completely wrong and how it can actually increase the odds of you getting injured. Brian and Amy explore some common myths regarding stretching before and after exercise and discuss whether or not stretching is a necessary component of strength training.
Do you need to stretch before you work out? There are a lot of prevailing myths around stretching and exercise and people are usually coming at this from one of two angles, either to prevent injury or to increase performance. In terms of preventing injuries, stretching has been shown in a number of studies to have no impact on the likelihood of injury. Even with uncontrolled environments like a sport, stretching doesn’t seem to have an effect on the odds of getting injured. There is a difference between stretching and a dynamic warm up, which is something that can be beneficial before physical activity. In strength training, the key to preventing injuries is to control the forces that the body is exposed to. Clients in the Exercise Coach undergo no intentional stretching before exercising. Static stretching before an activity does not reduce the odds of an injury, but it does have a negative impact on performance. Over a hundred studies showed that static stretching reduced the strength of the muscle by at least 5%. Stretching is like loading a muscle so it makes sense that it would reduce the muscular capacity. When it comes to stretching after a workout, there are a couple of things that people believe. The first is to reduce muscle soreness. The trouble is soreness is not a good indicator of whether or not you performed an effective workout and not everybody gets sore after strength training. Several studies showed that stretching, before or after exercise, has no impact on delayed muscle soreness. To actually prevent muscle soreness one of the best things you can do is get your body into motion sooner. It can take delayed muscle a couple days to set in, so getting in your next workout can prevent that. A common myth regarding strength training is that it will make your muscles tight or inflexible. It’s not the case that muscles lose flexibility as they get bigger, so the idea of stretching to prevent tightness is based on a false assumption. Resistance training has been shown to actually improve flexibility, not reduce it. It’s very common, especially people who have experienced the effects of aging, that when they start to engage in a safe and effective strength training program that they will start to move better too. The best way to gain flexibility is through the safe and controlled exercises available at the Exercise Coach. When we perform strength training, especially eccentric training, our bodies produce new proteins that contribute to making our muscles more flexible, which doesn’t happen with static stretching. The main takeaways regarding stretching is that you don’t need to do it to prevent injuries before exercise and it’s not necessary to prevent soreness or stiffness. It’s okay to stretch to relax, but it’s not a necessary component of a strength training program.Links:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about oxygen intake and masks...
Since the beginning of the pandemic, there has been a lot of talk about whether or not wearing a mask during exercise is a safe thing to do. Amy and Brian breakdown the studies and science behind wearing a mask and oxygen intake, and reveal why The Exercise Coach program makes wearing a mask a minor detail in the pursuit of fitness results.
Covid has made wearing a mask much more common but a lot of people are wondering if it’s okay to wear a mask while exercising. At the beginning of the pandemic the Exercise Coach committed to following the various guidelines, and that includes requiring masks. Generally speaking, wearing a mask is not going to hamper your workout. A good example would be how athletes have been using altitude training masks to increase physical performance for years. They don’t strictly simulate being at a higher elevation, but they do increase the effectiveness of your lungs and breathing capacity. At ground level, we get all the oxygen we need to perform optimally. When we feel wiped out and exhausted from exercise, it’s not due to a lack of oxygen. Even with a surgical mask, you have more than enough oxygen. Studies have been completed that show there isn’t an impact on physical performance when wearing a surgical mask. They looked at the effect on blood pressure, heart rate during exercise, oxygen saturation, and carbon dioxide levels. If you have a chronic lung disease talk to your healthcare provider before performing exercise while wearing a mask. For healthy people, wearing a mask during exercise is not harmful. The Exercise Coach has seen thousands of clients over the past year and they are still getting results despite the mask. Many of the clients are actually surprised at how little impact a mask actually has. The fact that the program is brief and the studios are kept cool and well ventilated makes the workout experience quite enjoyable, even with a mask on. The workouts are still intense and effective, and since they emphasize the lowering portion of the training they net better results than traditional strength training while reducing the requirement for your body’s cardiorespiratory output to increase. Eccentric training produces more force and gets you more benefits. An emphasis on the lowering portion is an advanced training technique, yet it’s more comfortable.Links:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about how smart scales can be important to your fitness journey...
Brian and Amy discuss the pros and cons of a smart scale and how using one properly can help you stay motivated and on track to hit your fitness goals. You will also learn how to avoid one of the most common mistakes people make with a smart scale that can derail them in the first few weeks of their fitness journey.
What is a smart scale and how are they different? The major difference is the measurement of body composition and the connectivity of the associated apps. These kinds of scales allow you to more accurately track your relevant fitness metrics, and what gets tracked gets improved. Smart scales use a technology that has been around for decades called bioelectrical impedance. When you step on the scale it sends a small current through your body and can use the speed of the result to measure various body composition metrics. Getting the measurement of body composition regularly is a great way to see progress. When pursuing a fitness program, it’s important to track more than just bodyweight because of the increase in muscle mass and reduction of body fat. One issue that occasionally comes up when someone first starts using a smart scale is that you might notice that your body fat is going up, even though you may be losing weight and gaining muscle. This is because the measurement is based on the hydration within your body and that’s one of the first things someone sheds when beginning an exercise program. If you’re starting a new fitness habit, the first couple of weeks of smart scale measurements may be a bit misleading. It’s important to realize that the results will be more consistent and reliable over time. Smart scales are intended to be used at the same time each day. Hydration levels fluctuate throughout the day so using them at the same time will give you more consistent measurements. It’s also important to get more data points and measure your weight more often. When you get into a rhythm of measuring with a smart scale you can get enough data to say something meaningful about the trend over time. The pattern tends to look like a sawtooth on the day-to-day scale but over time you will be able to see the overall trend. All physiological changes tend to follow the same pattern. When it comes to which scale to purchase the app that comes along with it is very important. Accuracy and reliability are what you should be looking for. Knowing how much lean mass you have in your body is powerful information to know and a good indicator that your fitness and health are moving in the right direction. Maintaining optimal health and fitness is a journey, and a smart scale is a great tool that tells us we are moving in the right direction. They can also be a tool to fuel your motivation and assure you that the investment you are making is actually propelling towards the health and fitness you’re after.Links:
exercisecoach.com
Six Tips to Make Your Scale a Super-Tool | Exercise Coach: exercisecoach.com/6-tips-to-make-your-scale-a-weight-loss-and-wellness-super-tool
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about how strength training can help people with osteoporosis...
Learn why strength training is the foundation to rebuilding bone strength and bone density and why osteoporosis isn’t a permanent sentence. Amy and Brian break down the research around bone density and strength training, what exercises you should do to strengthen the most vulnerable parts of your body, and what exercises you should avoid completely.
Many people are recommended to engage in weight bearing exercise to help deal with the effects of osteoporosis. Osteoporosis and osteopenia affect millions of people of which 80% are women. Research indicates that as many as 1 in 4 women over the age of 65 have low mineral content in their spine or femur. Just moving around isn’t going to cut it in terms of reversing osteoporosis. People can be very active and still suffer from osteoporosis. You need to exercise in more meaningful ways to deal with osteoporosis and this means proper strength training. Strength training improves every system of the body for the better, and this includes the skeletal system. The goal of this kind of strength training isn’t to increase bone mineral density; the aim is to prevent future fractures. When you look at it that way, strength is the lead domino in that it improves strength, balance, and bone density. Sarcopenia also weakens the bones as well as the muscles as we age, so aiming for strength first will also address osteoporosis. Strength also acts as a shock absorber in the case where you experience a high impact force. There are two schools of thought on how strength training affects bone density. The first says that the results are sight specific and load dependent. The second says that it’s due to hormonal factors. Other research shows that your bones will not get stronger without sufficient loads. We need the bones attached to the muscles to be loaded in order for our bodies to send signals to the bones to get stronger. We need to perform exercise that directly loads the bones we want to strengthen, as well as perform exercise that creates the metabolic stimulus that elicits a full spectrum release of miocines. Building stronger bones takes time - up to multiple years to really turn around bone loss - which is often more time than it takes to see other health and fitness results. This is a path we have to travel in order to apply the level of muscle loading we need to grow stronger bones. Bone strength is a marathon, not a sprint. The very first step to improving bone strength is to begin a safe, effective strength training program. There are a few exercises that should be prioritized to strengthen bones, typically movements that address the hips, legs, and lower back. For anyone with osteoporosis, they should avoid overhead pressing movements and twisting movements.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about the optimal amount of exercise...
One of the most common questions we get at the Exercise Coach is “Is exercising twice a week really often enough?” Listen in as Brian Cygan and Amy Hudson explore why whole effort exercise twice a week is not only enough, it’s the optimal amount you need to achieve the best fitness results for your body in the shortest amount of time possible.
Exercising twice a week is more than enough. In fact, exercising more often can actually be counterproductive. The most important thing you can do as you age is addressing the health of your fast-twitch muscle fibres. To stimulate and improve the quality of your fast-twitch muscle fibres the exercise needs to be intense and brief. When we work our muscles in this way it forces adaptations, which are the end results that we are seeking from an exercise program. The flipside of this intense exercise is that you need to give your body enough time to fully recover and super-compensate, which takes at least 48 hours. All the results we want from exercise, like increased muscle mass, strength, neurological efficiency, and improved insulin sensitivity, are not actually caused directly by exercising. Our bodies produce the results we want once we’ve achieved adequate recovery. If you exercise more frequently than twice a week, all we are doing is interrupting and disrupting the body’s innate ability to produce the very results we want. Overtraining can cause people to stall out and even go backward in terms of their fitness improvements. We should be able to measure the results of any exercise program, which is why this idea is built into every program at the Exercise Coach. If you’re not seeing results from your exercise routine, question whether your exercise is intense enough and whether or not you are giving your body enough time and resources to recover properly. During a workout, you are depleting the stored energy in your muscles so that they will build themselves back up over time. Your recovery time is just as important as your workouts. The consumption of your muscle’s fuel is a major metabolic signal that triggers these kinds of transformations. The answer to getting the best possible results is almost never just exercising more. The key is combining whole effort exercise and whole food nutrition to get all the results we want.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about muscle vs fat while on the road to improved health...
Brian Cygan and Amy Hudson break down the age-old question of whether muscle really weighs more than fat and why the number on the scale can be very misleading when you’re trying to improve your health and fitness.
When many people start a strength training program, they look at their body composition and may wonder whether muscle is heavier than fat. The accurate answer is that muscle is more dense than fat. When people say that muscle weighs more than fat, what’s really being communicated is that muscle is more dense so it takes up less space within the body. Body fat is more voluminous. This is why you get a better change in body composition and physical health when you lose body fat as opposed to a combination of fat and muscle. The ideal approach to weight loss is to do what it takes to maximize fat loss, and the only way to do that is to combine whole food nutrition and whole effort exercise; science-based and intense strength training. If you don’t do strength training when combined with whole food nutrition, you will lose weight from both body fat and muscle mass. This can result in a slower metabolism and actually regaining the weight in the future. If you lose five pounds of body fat, you may not see a difference on the scale but still see a considerable improvement in body composition. You can lose more of your body mass overall even without losing a pound on the scale. The scale may not change over the course of the year but you will still feel stronger and have more energy and stamina. Get rid of the preconceived notions of what number on your scale means you’re healthy, and instead focus on adding strength, losing body fat, and feeling great.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about the benefits of doing the right workout...
Amy Hudson and Brian Cygan reveal the truth behind the fitness industry and why you don’t need to spend hours at the gym every week in order to stay fit and healthy. Learn the science behind the 20-minute workout and how you can achieve optimal health benefits by doing the right workout, for the right length of time, just twice a week.
Is 20 minutes long enough to have a great workout? Simply put, absolutely. The training at the Exercise Coach is targeting the root cause of usual aging which is the age-related loss of muscle mass, also known as sarcopenia. Research shows that sarcopenia is a function of the loss of and weakening of fast-twitch muscle fibers. Loss of fast-twitch muscle fibers directly correlates to a weakening metabolism, weaker bones, less energy, and worse health as we age. In order to reverse the usual aging process and restore muscle mass you need to do exercises that are focused on building fast-twitch muscle fibers. This means the exercise needs to be intense enough to recruit those muscle fibers. The ideal exercise to target those muscle fibers is science-based strength training. When we work our muscles in exactly the right manner to actually use our fast-twitch muscle fibers, it’s intense and therefore needs to be brief. That’s why the workout at The Exercise Coach is only 20 minutes. The 20-minute workout is not the bare minimum you can get away with, it’s actually the specific length of time you need to optimally recruit, stimulate, and fatigue the right muscle fibers. One researcher looked at a number of studies on exercise programs and concluded that all that was necessary to get the majority of the benefits that people want from a health and fitness standpoint was to perform a strength training workout for about 20 mins no more than twice per week. The best workout with the most health benefits is the one that is necessarily brief. The higher the intensity of the workout, the less time you need to spend doing that workout. No amount of exercise, in volume or minutes, can bring about the most important results from a fitness endeavor that people are after. The key is to work at the right intensity level and engage the fast-twitch muscle fibers to reverse the aging process and restore optimal health and fitness.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about the truth to losing belly fat...
Six-pack abs are what most people think of when they think fitness goals, but how hard is it really to get that washboard stomach and lose the stubborn belly fat? Brian and Amy bust the most common myths around losing belly fat and talk about the incredible results that Exercise Coach clients can get, including reducing their belly fat, by joining the Metabolic Comeback Challenge.
A common goal for many people is to lose weight, specifically belly fat. There are two motivations that drive this goal, the first is achieving an improvement to their figure and the second is that excess belly fat is an indication that their health is not improving. Belly fat, also known as central adiposity, is a health issue and a real risk factor. One study showed that each 10cm increase in belly fat in women increased their risk of death from any cause by 8%, for men it was 12%. We know that belly fat is linked to insulin resistance and systemic inflammation, and those things working together worsen overall health. Belly fat is both a sign and a symptom of those problems. Before we learn the best ways to lose belly fat, we need to learn what doesn’t work. For example, the myth of spot reduction where you exercise particular areas of the body to lose body fat in those areas, is not how it works. The truth is the first area that you put on fat will be the last area you lose it. For men, that’s often the abdomen, and for women, that’s usually the hips and thighs. Doing exercises to shrink your stomach is not going to change this reality. When people start to lose body fat, they will notice the results in reverse. In order to actually lose belly fat, you have to combine whole effort exercise with whole food nutrition. It has nothing to do with crunches or sit ups, or even cardio. Combining strength training with sensible whole food nutrition is the best approach to losing belly fat because it results in focused weight loss, where you are only losing body fat instead of both fat and muscle at the same time. This also translates into the best shape for your body as well. At the Exercise Coach, we see people losing significant amounts of body fat, typically 5%, from a focused program of 30 days of whole effort exercise and whole food nutrition. The first 5% of weight loss that people experience in an exercise program delivers the majority of the metabolic benefits. Within one or two months, nearly everyone can experience results that are life-changing from a health standpoint. Most people will see belly fat reduction within the first 30 days of the Metabolic Comeback Challenge. Seeing a flattening of the stomach will depend on the starting point of each individual but the important thing to keep in mind is the progress you’re making. You need to persevere in order to see those results. It may be that you just need to put in another 30 to 60 days to lose that belly fat and reach your body composition goals. It doesn’t take exercising everyday or joint-punishing cardio to transform your body and hormonal health. Smart strength training and whole food nutrition is all you need to fundamentally change your life.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about preventing the ill effects of aging...
Is it safe for seniors to perform high intensity strength training? The question is actually “is it safe for them not to?” Brian Cygan and Amy Hudson discuss the science behind strength training and why high intensity, whole effort exercise is one of the best ways to prevent the ill effects of aging, even if you are afraid of your joint pain or heart issues holding you back.
A number of people are curious whether strength training is an appropriate exercise for them, especially as they get older. But the real question we should be asking is whether it’s safe for seniors to avoid strength training. The science indicates that there are a number of mortality benefits associated with strength training, and individuals who don’t engage in strength training over the long term are at a higher risk of premature death. For people in their 60’s, strength training has cognitive benefits, blood pressure and blood sugar benefits, and even bone density benefits. There are two levels of safety at the Exercise Coach, orthopedic safety and cardiovascular safety. Researchers have concluded that high intensity strength training, when done correctly, is safe for people into their 90’s. The benefits of performing strength training outweigh the risks of not doing so. Even older people with osteoporosis can benefit from strength training. High intensity strength training is safe and addresses directly the most important markers of healthy aging. From a cardiovascular standpoint, high intensity strength training has a positive influence on resting blood pressure. It’s common for Exercise Coach clients with high blood pressure to see their blood pressure normalize. Another study compared the impact of strength training versus traditional cardio in cardiovascular rehab. A large proportion of the people performing the cardio exercise as part of their rehabilitation experienced some kind of angina or chest pain, whereas the people in the strength training didn’t experience any. The slow and controlled nature of the exercises performed at the Exercise Coach is the key to making them safe for anyone to do. It’s possible to increase the intensity of the exercise without increasing undue stress on your joints or your bones with this method. The environment of the Exercise Coach is about as good as it gets from a Covid-19 perspective since it offers private sessions in a studio with a small number of people. Sarcopenia is the age-related loss of skeletal muscle mass and is really the root of a number of issues related to aging. It’s similar to the effects of muscle atrophy after an injury, and is linked to a number of the diseases of aging that we are most concerned about. The most effective way to combat sarcopenia is to engage in a meaningful strength training program. The data shows that whole effort exercise can reverse decades of muscle loss in a matter of 10 to 12 weeks. The more deconditioned somebody is when they start, the more profound the results they will see in a short period of time.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about getting toned and lean, rather than bulky...
Brian Cygan and Amy Hudson break down the science of strength training and discuss why you don’t have to worry about getting bulky from exercise, and why strength training is the most effective way to get that toned, lean body you always wanted.
Will two 20-minute workouts a week help someone get toned? According to the scientific definition, toneness refers to the level of tension in a muscle at rest, but most people refer to being toned as being lean. In that regard, strength training will absolutely help you get leaner and build firm muscles. One misconception about toning is around spot reduction. Often, when people talk about toning their body they are talking about making a particular area of their body leaner by targeting it with exercise, but that isn’t how the process works. Effective strength training is about getting whole body results that impact your metabolism and decrease body fat throughout the whole body. Toning is the result of lean muscle tissue being added in the body with a decrease in the amount of body fat that may be hiding. To get the toning results you want, the best way is to combine good whole food nutrition and whole effort exercise. Will strength training at the Exercise Coach result in big, bulky muscles? People want better muscles, not necessarily bigger muscles and lucky for them, the majority of people won’t build large muscles even if they try. Genes and the expression of myostatin limits the amount of muscle mass that will grow. The longer a muscle is, the bigger and thicker that it will grow. Most bodybuilders that you see have muscles that are naturally predisposed to growing larger. This means that most people, especially women, don’t have to worry about getting too bulky. Strength training is the most important thing you can do for health, longevity, quality of life, and reducing body fat. Whole effort strength training is the best way to achieve the best body leanness, definition, or tone that you can. “Biologically speaking, to be able to survive an encounter with a lion that wants to eat you, you need a body that is lean enough to be fast and strong enough that it has the endurance to run away. This describes the state that our bodies want to be in. There isn’t any evolutionary benefit to growing large muscles because it takes a lot of energy and resources to maintain them. Our bodies are better off with building stronger and better muscles, while not necessarily getting bigger in the process. Amy reads a testimonial from a 73 year old woman sharing how she has seen improved muscle definition and tone from her time and sessions at the Exercise Coach. Today, more than ever, we need to maintain our physical and mental health for our overall well-being. The workouts at the Exercise Coach change everything for the clients that enjoy them.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about exercise for athletes vs the average person...
Is strength training enough for longevity and quality of life? That’s the question Brian and Dr. James Fisher explore in the final episode of the What About Cardio? series. Learn about the difference between how athletes and the average person train and why achieving high levels of sports performance and everyday fitness are not accomplished the same way.
Can strength training and whole food nutrition be enough to transform someone’s fitness results? Where does cardio fit into fitness and sports performance? Fitness is about our body’s ability to perform a physical task, whether that’s moving a weight or speed or flexibility. Cardiovascular fitness is our body’s ability to move oxygen around the body efficiently, and one of the major benefits of cardio is an increased rate of recovery from exercise. Intensity is key. If you want to perform at a higher level in a sport, long duration and low intensity will not achieve the results you desire. Even with a long duration, low intensity sport, a greater intensity is required to increase performance. There was a study that was published in the late 90’s that showed that the best way to become better at a sport is to practice the sport. A lot of the exercise and training that athletes do to become better at their sport is actually superficial. Specificity of movement is vital. Fisher trains athletes for the positions they are going to play, and the best way to get better at a certain sport is to do exactly that. Resistance training can be a great supplement as a way to prevent injury, but it won’t do much to directly improve someone’s sport performance. The average person shouldn’t be looking to sports training to help prevent the aging process. There are a couple of things to remember: when you are looking at a high level athlete on television, they are genetically gifted. They probably achieved what they have relatively early on in life and with less training than the average person. The second thing to remember is that they are paid to do that and have a short career. The best athletes have a short shelf life. The average career in the NFL is less than 7 years. Are you willing to do all the training and exercise that they put themselves through to perform at that level? Brief, intense strength training can improve cardiovascular fitness. A study by a group of Spanish authors showed a 10% increase in cardiorespiratory fitness over 12 weeks with a program of strength training. If you’re already a Tour de France cyclist, adding resistance training isn’t going to do much to improve your performance. It all depends on who you are. Resistance training can definitely improve our health, improve our cardiovascular fitness, and improve our longevity and quality of life.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about staying strong as you age...
In part 2 of this series with Dr. James Fisher, Brian and James discuss the downsides of cardio and why so many people can’t seem to resist binging after cardio exercise. Learn why cardio is important and useful when done right, and how it can lead to even worse health outcomes if not done properly.
While improving heart health is great, it’s not everyone’s goal when exercising or doing cardio. Weight loss is another major focus and cardio can certainly help accomplish that. When doing cardio and exercising at a low enough intensity we are using our aerobic energy system, and that’s reliant on our fat stores as energy. So it’s easy to think that if you do cardio you will burn fat, but the reality is that anything that raises our energy expenditure and increases our metabolism is beneficial for fat loss. Building muscle is great for maintaining a higher metabolism and burning more fat. With a low-intensity exercise, we see an increase in our stress hormones, as well as a fluctuation in our leptin and ghrelin levels. These are the hormones responsible for hunger and they regulate how our body replenishes and restores calories. When we do higher resistance training we don’t get the same hunger response. The big problem is that going for a long run or bike ride may feel great, but the following hunger response may undo all the work you just did. More movement and more steps in a day is a good place to start, but if you go out and start running, cycling, or swimming you are going to swim against the tide and your body will start to resist your efforts. Increasing muscle mass is about increasing the quality of our body composition, and that itself is increasing our metabolism. If you look at the bigger picture, cardio alone doesn’t lay the foundation for long-term weight loss. Studies generally show that the weight loss that occurs from cardio and a caloric reduction is 50% muscle, which is probably the worst possible outcome, especially as we age. Whereas if we perform resistance training and pay attention to protein intake the weight loss is almost exclusively fat. When people say they want to lose weight, they mean they want to lose fat. We need to do something that allows us to hang on to the muscle we’ve got. Starting with resistance training, and then nutrition, with cardio as a tertiary thought is the best method to achieve fat loss and optimal long term health. If we do what it takes to protect our muscle with proper nutrition and strength training, the weight that we lose leads to a better body composition since fat takes up so much space on the body. Start with resistance training and nutrition, then add cardio if you feel like it. When we think of older adults we think of frailty, despite the fact that they are often lean. The reason they are frail is because they are not carrying a high proportion of muscle mass. If we do resistance training and focus on maintaining as much muscle mass as we can when we age, we are setting ourselves up to be lean and functional as we age instead of merely frail. An epoc is Excess Post-Exercise Oxygen Consumption, it’s also known as the afterburn effect. When performing high effort exercise our heart rate is elevated for a time after the exercise is complete but with low-intensity exercise, there is almost no after-effect. The energy expenditure from prolonged low effort exercise is about the same as interval training or resistance training a third of the duration. A 20-minute high-intensity workout has the same energy expenditure as a 1-hour run.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about strength training versus traditional cardio...
Dr. James Fisher answers the question once and for all, do we really need to do exercises like running, cycling, and swimming to improve our cardio? Find out the truth about cardio exercises and cardiovascular health and why you should get off the treadmill and start doing resistance training right now.
The fundamental question is “What is cardio?” Even people who have seen the results of the 20-minute routines delivered by the Exercise Coach still wonder what place cardio has in physical fitness. Historically people have perceived exercise to be going for a run or what we think of as traditional cardio. Usually this takes the form of long duration and low intensity and focuses on aerobic energy production. The accepted wisdom is that cardio is just activities like running and cycling, but the truth is that any activity can become cardio exercise if done at the correct intensity. Cardio also raises the idea that we need to perform prolonged exercise to get the result, but that’s not necessarily the case. The trouble is that duration doesn’t necessarily translate to improved fitness. Someone going for a 4-hour walk isn’t going to see the results they would see from an activity with a higher intensity level. Cardio activities like running, cycling, or swimming improve our heart health because of the sustained elevation of the heart rate. While that’s true and that process also makes the heart and muscles more efficient, but it’s really the act of having the heart rate elevated for an extended period of time that brings those results and it’s not reserved for traditional cardio exercises. It is possible to be fit while still having an unhealthy heart due to lifestyle choices. Studies have shown that it is better to be fit and fat, than unfit. People who are overweight and exercise have better health outcomes than people with a normal Body Mass Index who don’t exercise at all. Exercises that we perform that are a high enough intensity and frequency can more than counteract any of the other lifestyle risk factors. There is growing evidence that shows that effective exercise alone and improving fitness is powerfully prophylactic in terms of health and longevity. Even if you no longer see visible fitness increases from your exercise, you are still catalysing positive changes at a cellular level and prolonging and improving the quality of your life. Traditional cardio exercises are not necessary to become healthy. Strength training exercises have similar results to traditional cardio training with similar cardiovascular health benefits. It also comes with less risk of chronic joint pain. Don’t feel tied to an exercise modality. Studies have shown that people have seen increases in cardiovascular health and efficiency with only a simple 12-week strength training program. Resistance training is the superior choice because, in addition to the cardiovascular benefits, you also improve strength, bone density, and muscle mass. Improved muscle quality is a jackpot outcome because it has a ripple effect that leads to all of the systems of the body getting better when we optimize the health of our muscles.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Join us for this replay from the archives and learn more about how this smart workout program can work for anyone!
Brian and Amy discuss the cutting edge technology that powers the Exercise Coach and makes it possible to deliver the world’s smartest 20-minute workout. Learn the secret to maximizing fitness results in the shortest time possible and how the Exerbotics technology makes exercise more fun and effective, while being more efficient at the same time.
There are three things that make the workouts stand out at the Exercise Coach: the workouts are based on the best science, use the best technology, and are delivered by a network of professionals. “The best science” refers to the current understanding of strength, based on research that has demonstrated strength and muscle mass are the primary biomarkers for aging. Losing strength and muscle mass due to aging leads to experiencing the diseases of aging and metabolic decline. Science-based strength training can reverse decades of muscle loss in just a few short months. Focusing on exercises that build muscle contributes to a long, active, and healthy life. Exerbotics is the cutting-edge technology that powers the signature program that Exercise Coach offers. Exerbotics quantifies exercise and helps people understand the exercise that really matters. It also customizes exercise and adapts to any body, making it just right for every fitness level. It also optimizes results in the shortest amount of time and is really the foundation for the 20-minute workout. When someone becomes an Exercise Coach client, their first step is an assessment of their strength levels. This becomes the base for the exercise program and Exerbotics continues to measure and calibrate the effort they put out during exercise. Measuring effort is what matters the most since the current science of strength shows that whole effort is what triggers the results we want to get from exercise. Since the system adapts to the person, it becomes possible for anyone to do. With Exerbotics, the Exercise Coach can provide clients with extremely tailored exercise prescriptions. This ability-based approach makes the program challenging enough to get results, yet is something anybody can handle. Maximizing results while minimizing the time required wouldn't be possible without Exerbotics. There are three possible modes of resistance training: isotonic, isometric, and accommodating resistance. Accommodating resistance is the opposite of isotonic resistance, Exerbotic software controls the speed of the movement so that the muscle loading can adjust in real time through the exercise. An individual’s strength isn’t static and fluctuates throughout an exercise. It varies during a movement as the angles of your joints change. With conventional resistance we run into sticking points and the exercise needs to be tailored to the weakest point in the movement, which prevents the muscles from being fully engaged. Accommodating resistance makes it easier to deeply fatigue muscles in a much shorter time. Exerbotics delivers effective eccentric muscle loading as a part of every exercise that someone does. Strength varies during eccentric and concentric movements as well, which means that people can miss out on powerful muscle benefits when using conventional strength training. Strength varies as muscles fatigue, and conventional resistance doesn’t accommodate this change and limits how efficiently we can deeply fatigue our muscles. Exerbotics also makes exercise safer. The Exercise Coach has run millions of exercise sets with people who have run the gamut of physical fitness. Exerbotics controls the load with real time feedback based on the exerciser. The digital biofeedback makes it easier to see what you need to do in terms of effort, and this makes it easier to dig deeper than you thought you could in order to work the muscle groups that you’re trying to work. Real time feedback is a gamechanger for motivating effort and getting people results. When athletes are provided with digital feedback that quantifies their effort, it’s been shown to increase their motivation, competitiveness, mood, and performance. The Exercise Coach uses the data from every workout to ensure that more work is progressively applied to each workout to keep up with the client’s increasing strength capabilities. Coaches are another key component. Coaches help clients stay motivated and achieve more than they would otherwise. They also provide accountability and keep clients on track each day. Coaches provide clients the confidence and encouragement they need to give it their all during a workout. They also bring a passion for education and dispelling myths about fitness that people may have believed for years. There are five characteristics of a stand-out Exercise Coach. The first is commitment and experience using the Exerbotics equipment themselves for their own training. The second is empathy and the ability to anticipate the needs of a client. The third is energy, since coaches need to bring energy and positivity to the client’s training session. The fourth is professionalism and being respectful, kind, and taking their job seriously. The fifth is instructional skill and being able to deliver the best exercise experience for each client.Link:
exercisecoach.com
This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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