Resistance training is the primary training modality for muscle growth. Muscle tissue growth is stimulated by two factors from a resistance training standpoint: training intensity and training volume.
Training intensity is a measure of how much absolute effort you are contributing to an exercise. When results are the desired outcome, true training intensity is measured based on percentages of an all-out effort to failure.
Most safe, effective training is done between 70-90% of our maximal effort. For a true measure of intensity, record your maximums for a particular exercise (weight, repetitions, speed, etc). The closer you get to those numbers in training, the higher the intensity you are training at.
Your training volume is a measure of how much total work you are doing. Volume is the product of training weight multiplied by sets multiplied by reps. For example, if you lift 20Kgs for 3 sets of 10 reps, your overall training volume for that exercise is 600 Kilograms. Your overall training volume is a significant factor in increasing your amount of lean muscle.
In general, when you increase the intensity of an exercise by adding weight or making it more difficult, the number of repetitions you can do decreases (heavier weight, lower reps). To maintain adequate training volume for muscle growth with heavier weight and lower reps, you would need to increase the number of sets you do. If you decrease the intensity of an exercise by decreasing the amount of weight or making it easier, you will need to add more repetitions (light weight, high reps), and possibly more sets in order to improve training volume.
When it comes to “heavy” or “light” resistance training, it is important to note that these are relative terms. In order to create a change in your body, the weight should always feel “heavy” regardless of the amount of repetitions you are performing, unless you are injured, rehabbing, or just getting familiar with a program. In terms of training language, true “heavy” weight is weight you can only do about 1 to 5-6 repetitions of before failure. “Light” weight is weight you can only do 7-15 repetitions of before failure.
Exercise you’ll enjoy
The Exercise component of a Wellness program is extremely benefitial for maintaining or improving muscular strength, endurance and flexibility while enhancing the cardiovascular system and motor skills.
At Bodybarn Health and Fitness Personal Training Studio we have moved away from the standard gym mentality of pounding out hours on a treadmill to lose weight. Why? We know it just does not work and is incredibly soul destroyingly boring! Instead we are able to produce interesting, varied and more to the point effective programs, combining resistance training with cardiovascular elements to meet your needs.
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From a cardiovascular exercise standpoint, your body adapts similarly to resistance training. Intensity (heart rate, speed) and volume (distance, duration) of work are important variables in burning fat and creating body change. There is a lot of confusing information about the cardiovascular exercise intensity that is optimal for losing the most fat.
For a long time, the recommended “Fat Burning Zone” was a magical land where the goal was to maintain a relatively low to moderate heart rate for an extended period of time. Because this protocol actually suggested people work out at an easier intensity, it was embraced by the masses. The idea was that if you work out at a high heart rate for a relatively short amount of time, you will preferentially burn carbohydrates. When you keep your heart rate low for a longer duration, you preferentially burn fat and spare carbohydrate. There is some truth to this, but there is more to the cardiovascular training and fat- burning story.
There is a difference between “using” fat and “losing” fat. When you exercise at low to moderate intensity for a long period of time, your body shifts to using fat as its primary energy source. The problem is that you don’t use much of it. Your body dispenses a pinch here and a pinch there. Your metabolism gets really efficient at these low intensities and you’ll actually use even less fat over time if you don’t continually modify your training protocol. The above phenomenon is like driving a car in town versus on the freeway. In town, you use a lot of fuel because you’re constantly stopping and starting. There are varying demands for fuel under these conditions. On the freeway, you maintain a consistent demand for a small amoun of fuel. If you are trying to seriously impact your amount of body fat, you want to use a lot of fuel. You don’t necessarily want your body to go into super efficiency “freeway” mode every time you train unless you’re a competitive long-distance runner. But that’s another story.
Research has found that high-intensity, relatively short-duration cardiovascular intervals are more efficient when it comes to burning fat. This type of cardiovascular training has you performing relatively short bouts (usually about 30 seconds to 3 minutes) of high- intensity exercise. This could be anything that significantly increases your heart rate. This short bout is followed by a period of low intensity or rest, for varying time intervals. The higher your heart rate or speed, the longer the rest period. The heart rate never completely recovers to pre-exercise levels during the rest periods.
High-intensity interval training (HIIT) burns more total calories and fat than lower intensity sustained bouts of activity in about half the time!
In addition, the high-intensity work seems to spike the metabolism for a period of time after the workout. This means you are still burning fat and calories even after you’ve stopped. exercising. I have witnessed the benefits and effectiveness of this type of exercise both with myself and with my clients.
High-intensity intervals can be integrated into resistance training as well. This type of training is called metabolic resistance training (MRT). With MRT, you pair resistance training exercises together with little to no rest in between them. Since the body functions best as a unit, you utilize whole-body, large muscle group exercises that integrate mobilization, stabilization, balance, power, and strength. When you use dynamic movements with large muscle groups for extended periods of time with short rest periods between exercises, you create quite a bit of metabolic disturbance.
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Your initial consultation is free and lasts between 45 – 60 minutes where we discuss a range of topics to determine your suitability to work with the Bodybarn and includes a tour of the facility.
If you have any questions about how we can best help you, our solutions or pricing, please feel free to get in touch.