Enhance
Performance.
EXERCISE:
There are multiple different ways we can get exercise, which can make choosing one overwhelming and confusing. We provided the following information to help you understand some different types for you to choose from, depending on your health and fitness goals.
ANAEROBIC EXERCISE
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Anaerobic exercise involves body motions that last a few seconds up to 2 minutes that exceed the bodies ability to produce enough oxygen for performing an activity. This stimulates the growth of fast twitch muscles. (Medbo, Jl; Mohn, AC; Tabata, I; Bahr, R; Vaage, O; Sejersted, OM (January 1988) This type of exercise activates lactic acid formation which breaks down muscle, so it can be rebuilt stronger.
Improves muscle strength, power, speed, agility, endurance, recovery of muscle usage, Ex. H.I.I.T. (high-intensity interval training), sprinting, weight training, dance, rowing, kettlebell workouts where the person's heart rate exceeds 90% of the maximum heart rate. (DiPrompero, PE; G. Ferretti )Dec1,1999. "The energetics of anaerobic muscle metabolism: a reappraisal of older and recent concepts") (Respiration Physiology 118 (2-3): 103-115. ) |
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AEROBIC EXERCISE
Aerobic exercise involves movements of low to high intensity that depend on the body's ability to produce enough oxygen for the specific activity over extended periods of time. This stimulates the growth of slow twitch muscles.
PROS: Improves blood flow, respiration, air flow, cognitive function, and overall mental health. Increases energy, number of red blood cells, and reduces stress level. Decreases risk of Diabetes. (Snowling, N.J., & Hopkins, W.G. (2006). Effects of Different Modes of Exercise Training on Glucose Control and Risk Factors for Complicatons in Type 2 Diabetic Patients A meta-analysis. Diabtes Care, 29(11).
Ex. Running, jogging, step classes, swimming, cycling, and walking.
CONS: Overuse with not enough recovery can lead to injuries to joints, and decrease lean muscle. Aerobic exercises needs to be consistent at least 3x's per week for a minimum of 20 minutes. ('aerobic exercise", Food and Fitness: A Dictionary of Diet and Exercise, Michael Kent, Oxford University Press, 1997.)
PROS: Improves blood flow, respiration, air flow, cognitive function, and overall mental health. Increases energy, number of red blood cells, and reduces stress level. Decreases risk of Diabetes. (Snowling, N.J., & Hopkins, W.G. (2006). Effects of Different Modes of Exercise Training on Glucose Control and Risk Factors for Complicatons in Type 2 Diabetic Patients A meta-analysis. Diabtes Care, 29(11).
Ex. Running, jogging, step classes, swimming, cycling, and walking.
CONS: Overuse with not enough recovery can lead to injuries to joints, and decrease lean muscle. Aerobic exercises needs to be consistent at least 3x's per week for a minimum of 20 minutes. ('aerobic exercise", Food and Fitness: A Dictionary of Diet and Exercise, Michael Kent, Oxford University Press, 1997.)
Using the Formula for Heart Rate Max is a good starting place to achieve your exercise goals. The following are the different heart rate levels for VO2 Max, Anaerobic, Aerobic, Weight Loss, and Warm Up Levels for a 42 year old.
HRmax = 205.8 - (0.685 x age)
Ex. HRmax for 42 year old is as follows:
HRmax = 205.8 -(0.685 x 42)
HRmax = 177.03
VO2 Max 90% = 1770.03 x .9 = 141.62
Anaerobic Rate 80% above HRmax.
Ex. 177.03 x .80 = 159.33
Aerobic Rate 70% = 177.03 x .7 = 123.92
Weight Loss 60% = 177.03 x .6 = 106.22
Warm Up 50% = 177.03 x .5 = 88.52
***This will allow you to train with the proper heart rate to produce muscle mass, heart strength, or weight loss.
HRmax = 205.8 - (0.685 x age)
Ex. HRmax for 42 year old is as follows:
HRmax = 205.8 -(0.685 x 42)
HRmax = 177.03
VO2 Max 90% = 1770.03 x .9 = 141.62
Anaerobic Rate 80% above HRmax.
Ex. 177.03 x .80 = 159.33
Aerobic Rate 70% = 177.03 x .7 = 123.92
Weight Loss 60% = 177.03 x .6 = 106.22
Warm Up 50% = 177.03 x .5 = 88.52
***This will allow you to train with the proper heart rate to produce muscle mass, heart strength, or weight loss.
FUNCTIONAL TRAINING
Functional training involves training in specific movements and rehabilitation to allow a person to perform their daily activity or job more effectively.
Ex. A Mother with a infant or toddler lifts 10-40 pounds everyday. By lifting similar weights off the ground at the gym in the same manner, she can lift her child with more ease and reduce the potential for injury. |
WEIGHT TRAINING
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Weight training is a form of Anaerobic Exercise which helps increase lean muscle mass. Our recommendation for weight training is a minimum at least 3 to 4 times per week. Lifting weight in 3 to 4 sets of 10-15 is an ideal program to build lean muscle mass and prevent injury. A good starting place is using the standard machines in a circuit (rotating muscle groups that are used) to work most of the muscles needed to support your spine. A peak performance regimen includes a mixture of free weights (dumbells, kettle bells, cable machines etc.) and body weight exercises
(pushups, pull-ups, sit ups). |
ANATOMICAL LIFTING TMThe most important element to consider when weight lifting and muscle strengthening is good form. The term anatomical lifting applies good form to exercise by lifting weight and moving our body in ways that the human body is intended to move in. When exercise is performed in this manner it will prevent injury, isolate each muscle group, and build lean muscle mass efficiently.
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H.I.I.T.
High-Intensity Interval Training (H.I.I.T.) is a fast-paced style of exercising that mixes a variety of intense movements at short, vigorous intervals, accompanied by longer, slower intervals of recovery. HIIT involves performing as hard as you can, trying to get as many reps in as possible within a small window of time. During the intense intervals, you operate within the VO2 max range ( 90% of your max heart rate), and rest in the longer intervals.This is more of an anaerobic form of exercise.
CARDIOVASCULAR TRAINING
Also commonly called just cardio, this is a traditional form of heart strengthening that involves at least 30 minutes of a sustained increase in heart rate.
This form of exercise is performed at 70% of your max heart rate. Cardio keeps your heart healthy, is great for burning calories, and increasing your overall energy.
CORE
Core exercises involve strengthening the central anatomical regions of the body. This includes the abdominals, lower back, and sides of your torso, as well as the leg muscles that go down to the knees. This activity is usually performed at the Anaerobic heart rate of 80% of your max heart rate, and involves a variety of workouts such as crunches, sit-ups, leg raises, and exercise ball work.