Join us for this replay from the archives to learn more about your energy systems and how effective strength training is in how they work...

Brian recently had a friend come into the Exercise Coach and he was shocked to find how quickly his heart rate went up after only 60 seconds of properly calibrated strength training exercise, despite being an avid runner. Discover how the three energy systems of the body work, and why high-intensity strength training is definitively the best way to renovate your muscles, heart, and lungs at the same time and combat type 2 diabetes and the most common age-related diseases people suffer from today.

• Brian had the opportunity to introduce a friend to the program at the Exercise Coach recently who was an avid runner, and he was quickly surprised at how effectively the program got his heart rate up despite his extensive cardiovascular training.
• Your heart and your lungs are pumps that respond to the demands being placed on your muscles at any given moment. Aerobic exercise is usually associated with a high heart rate, but that’s not the only time the aerobic energy system is engaged.
• In relative terms, the most aerobic thing you can do is sit and do nothing. There are three energy-producing systems in the body, and the aerobic oxidative system uses oxygen to produce energy. When we sit and do nothing, the aerobic oxidative system produces nearly 100% of the energy the body needs!
• When we start to do something more demanding, energy production shifts to become more anaerobic which is why strength training drives that sort of increased heart rate response.
• The more demand on the muscles, the greater the cardiovascular response.
• Many new clients have never experienced that kind of workout before getting started with the Exercise Coach.
• Strength training is the best kind of exercise you can do for diabetes. Out-of-control blood sugar leads to out-of-control inflammation, which is the root cause of all the major diseases associated with aging.
• As we age and lose muscle, our body becomes resistant to the effects of the hormone insulin. Insulin is a storage hormone that removes glucose from the bloodstream and insulin resistance becomes a real problem.
• Without being able to remove blood sugar from the bloodstream, due to our muscles diminishing over time, our insulin levels rise and that causes problems in addition to the issues caused by elevated blood sugar.
• The Strength Training at the Exercise Coach targets muscles that store sugar as glycogen. It renovates your body’s ability to store glycogen and reverses insulin resistance.
• This puts the body into a much better metabolic state and makes it easier to lose weight and transform your health. Stronger muscles equal stronger health.
• Type 2 muscle fibers are only used when they encounter demands that are greater than usual. Taking a walk or jogging won’t activate the type 2 muscle fibers in your body but strength training will.
• Your muscles get better at storing the glycogen they need to perform the demanding work required for strength training. That type of work needs the heart and lungs to increase their output to support what is happening metabolically.
• When you feel like you’re breathing hard after an intense exertion, that indicates that you’re doing the kind of work needed to renovate your type 2 muscle fibers.
• Strength training and whole food nutrition are the best things you can do to ward off the risks of type 2 diabetes and other age related diseases.
• Runners often find that there is missing muscle mass in their body when they go to the Exercise Coach and that the program allows them to perform at an even higher level.

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.

Join us for this replay from the archives to learn more about myths involving fitness...

Brian and Amy explore a couple of articles talking about the impacts of weight loss vs. exercise on longevity, and discuss the myths surrounding losing weight and achieving optimal physical health. Learn why focusing on losing weight is the wrong goal, and why a proper strength training program is the best way to maintain fitness as we age.

• There is a ton of information regarding health and fitness out there, and sometimes the info conflicts, so discerning the truth can be challenging.
• A recent article published in the New York Times essentially claimed that exercise is more important than weight loss for longevity. The behavior of exercising matters more statistically than losing weight, but that could be narrowed down to having a higher fitness level is more important than weight loss.
• Activity has its limitations related to weight loss and increasing longevity. Intentional exercise is a means to an end. The goal of which is to change the systems of the body for the better.
• Muscle quality is one of the #1 predictors of mortality. The exercise and muscle mass itself doesn’t increase your longevity, but they are correlated to the physiological effects that are.
• Weight loss is hard. It has to be combined with nutritional changes, and if your goal is to be thinner, the optimal path is to combine exercise that maximizes muscle health and proper whole foods nutrition. However, when it comes to overall health, there are positive changes outside of weight loss.
• The research looked at overweight and obese individuals with health problems, and they found that poeple that exercised effectively saw great results, whether or not they lost any weight.
• Exercising and improving the related biomarkers leads to better longevity, even more than people that simply lose weight by dieting.
• Blood pressure, cholesterol, and insulin resistance are the measures that truly indicate someone’s health and overall longevity, far more than their weight.
• There are a number of ways to lose weight that are extremely unhealthy. Cutting calories without strength training is one of the worst ways you can lose weight.
• Another study involved 81 sedentary overweight women and putting them into a walking program. At the end of 12 weeks, a few women had lost some body fat, but 55 of them had actually gained weight. Just moving your body will not cause weight loss, nor will it improve the systems of the body.
• In terms of exercise for anyone over the age of 30, we need to target the optimization of muscle mass and strength through exercise. Sarcopenia is the root cause of the deterioration of fitness as we age.
• Compared against each other, exercise is considerably more beneficial than simple weight loss. In some studies, weight loss had no improvement on mortality risk at all.
• Activity and weight loss are not enough. Even if you’ve had trouble losing weight in the past, you can make a huge difference in your health by starting an effective 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.

Join us for this replay from the archives to learn more about dose-response and what it means for your fitness...

Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just spend some time moving weights up and down at the gym. Find out why the dose-response to exercise is what you should really be paying attention to, and how it can guide you to easier fitness gains in a shorter amount of time.

• More exercise is not necessarily better. The dose-response relationship applies not only to medication and stressors but also to exercise.
• It describes the magnitude of the response the body has in response to a stressor, in this case exercise and the response is the result that we are looking for.
• Your body is what produces the results and adaptations that you want, not the exercise. If the stress is of sufficient intensity or quality, you will get the response that you want. Just going through the motions of exercise won’t necessarily produce an adaptive response in the body.
• You also need to give the body enough time and resources to produce the response you are looking for. Exercising too often is actually preventing your body from adapting and growing. This is how athletes experience overtraining.
• The adaptations occur after the exercise session is complete, and only if the stimulus is of a high enough intensity and quality.
• Exercise is a means to an end, not an end in itself. Just putting in time exercising isn’t necessarily a good thing. A lot of what passes for exercise is just enjoyable activity, and it won’t trigger adaptations or reverse the effects of aging.
• Exercise impacts every system of the body. For every single exercise session, you should be able to measure the improvements in fitness level. This is a key component of the program at the Exercise Coach.
• When you don’t see improvements between sessions, it means one of two things. Either you need to increase the intensity of the exercise, or increase the amount of rest and recovery between sessions.
• Your dose-response is very individualized. The amount of stimulus you need to generate an adaptation will vary. At the Exercise Coach, client’s individual abilities are measured and programs are designed to be just the right fit for them.
• At the end of the day, the right intensity for one is different from the right intensity for another.

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.