There are many common misconceptions around exercise. Let’s reveal the secret to how The Exercise Coach clients are getting maximal results from only a couple of 20-minute workouts each week. The way we exercise really matters because what’s at stake is significant. We begin losing muscle mass around age 30. Dieting without exercise can accelerate muscle loss.
Exercise is a strategy that people can use to improve their quality of life, so how you go about doing it matters. Many people avoid the gym because they are worried about getting hurt or it takes too long, or it is just plain boring! This makes sticking with an exercise program especially challenging, which is where The Exercise Coach comes in.
The truth is that walking and other weight-bearing activities do not stimulate improvements in strength. What’s more is that moderate intensity strength training where no meaningful demands are put on the musculature does not induce the improvements either.
It’s important to understand what you are trying to do during a workout. Counting reps or total time moving isn’t very helpful. The real point of exercise is to stimulate the body’s natural ability to adapt to stress. When we exercise, there is an exercise effect that takes place, which is often confused for the results of training. The results that we seek from exercise are adaptations produced by our bodies in response to the challenge of exercise.
If we don’t exercise the way that’s appropriate for our goal, we may put in a lot of work and still not get the results we want. The optimal exercise approach focuses on safety, effectiveness, and efficiency. This is the best way to compare the different approaches and figure out what’s appropriate for you.
Exercise is nothing more than a stressor and only serves as a stimulus if it is sufficiently intense. We become stronger and fitter if the stressor is enough to force an adaptation. The right stressor will produce the results you want when you give the body the rest and nutrition it needs to accomplish your goal.
The average amount of time it takes for your body to recover and become stronger is a couple of days, which is why The Exercise Coach employs intense periods of exercise a couple of times a week. The frequency we need to perform high intensity exercise is less when the intensity itself is higher.
Muscle is the window to the rest of the body. Growing stronger makes the rest of your body more effective as well, such as increased bone mineral density, improved metabolic function, weight loss, improved balance, balanced hormonal levels, and many more.
The Exercise Coach approach is to get the maximal results in the shortest length of time. There is an inverse relationship between intensity and duration of exercise. The level of intensity required to create adaptations is high but doesn’t require much time.
Studies have shown that a single set of exercises at the right level of intensity is more effective than multiple sets. Exercising intensely for 20 minutes is sufficient to achieve results. The conventional wisdom of needing to exercise more doesn’t bear out.
Why not spend as little time as possible to get the best results you are looking for? Optimizing exercise allows you to enjoy more of the good things in life.
Safety is essential for exercise. Many exercises can be fun but if the focus is on results, it’s better to avoid the risk. The biggest key to making exercise safe is being in control of the forces that are applied to the body. The key to reducing force in strength training is using slow controlled movements instead of explosive movements.
The Exercise Coach can help you no matter where your current fitness level is. The coaches are very good at meeting people where they are and tailoring the program to the person’s situation.
See for yourself how you can improve your workout and muscle quality using our unique hi-tech process that helps our clients get the results that matter most to them at The Exercise Coach. Visit exercisecoach.com/north-mesa or call (480) 716-6080 for two free sessions!