Join us for this replay from the archives to learn more about effective exercise for your lower back and what can surprisingly make lower back pain worse...

In part two of the interview with Dr. James Fisher, we explore what it takes to actually strengthen the lower back and why exercises like the deadlift are not effective in targeting your lower back muscles. Find out how some people can experience significant lower back strength gain in as little as ten weeks with only 15 total minutes of muscle tension (60 to 90 seconds per week!) and why stretching without strength training can actually make your lower back pain worse.

• The lower back is a notoriously difficult to train muscle group, which is why so many people are walking around with weak lower backs that are easy to injure and irritate.
• Fisher did some research with professional athletes to measure the effectiveness of certain exercises in strengthening the lower back and found that exercises that didn’t isolate the lower back didn’t make a major impact. However, lower back isolating exercises had a greater impact over more general exercises like the deadlift.
• The lower back needs an isolation exercise and preferably one that doesn’t also load the gluteal muscles. These exercises are best done with lower back specific pieces of equipment.
• In terms of overall strength, people who do lumbar exercises see significant increases in strength. Dr. Fisher has seen lumbar strength increases as high as 200% over the course of ten weeks, as well as improved lifestyle function, with a training frequency of once per week.
• Lower back exercises are typically just one set and roughly 90 seconds of muscle tension.
• The lumbar muscles are an example of how you can use your muscles and still lose them due to the deleterious effects of aging. You need to use specific muscle fibers in a specific manner in order to build the strength in your lower back.
• Stretching can be taken too far if you are not also strengthening the muscles involved. Making your spine and back more mobile without making it stronger can make things worse for you in the long run. Things like yoga should be supplemental to a proper strength training regime.
• Lower back pain often restricts range of motion, but there are still opportunities to train the muscle group without a full extension. You can start small and expand the range as you get stronger.
• People with lower back pain also tend to be cautious about moving their lower back, especially during exercise. This is why lower back machines that control the range of motion are effective. They maintain safety and stability while loading the muscles properly.
• In terms of age, lower back exercises are suited to pretty much everyone in society except for certain individuals; ex. If you’re pregnant, a small child, or have an injured spine. Once you’ve ruled out those conditions, you can safely and confidently strengthen the lower back.
• The more we know about our body, the more we know how to fix it. Helping identify the source of lower back pain, as well as what isn’t the issue, is all part of the journey of alleviating pain and improving 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.

Join us for this replay from the archives to learn more about solving the problems causing lower back pain...

Brian Cygan and Dr. James Fisher discuss the origins of lower back pain and why the vast majority of Americans will experience some form of lower back pain in their lives. Learn about the root cause of lower back pain and why most treatments only deal with the symptoms and the pain instead of solving the problem, which often leads to even worse issues down the road.

• Fisher is an academic and researcher in the UK. He’s published research on muscular strengthening as well as lower back pain.
• Lower back pain is a constant issue for a large swath of society. According to his study, somewhere between 70% and 90% of people will experience lower back pain in their lives.
• Lower back pain can be extremely debilitating to a person’s lifestyle and sleep patterns, and can have a major impact on their mental health as well. There is also an enormous cost to society in terms of productivity.
• At the Strength Coach, we’ve found that strengthening is an important strategy to improving the quality of life of someone experiencing lower back pain.
• Chronic lower back is when it occurs for longer than three months. At that point it’s important to seek medical guidance from a physiotherapist or general practitioner.
• About 10% to 15% of people experiencing chronic lower back pain have a specific reason for it like nerve issues or a slipped disc. The remaining 85% to 90% have what’s referred to as non-specific back pain which reduces the ability to mitigate the pain.
• For many of those people, the solution is often some form of painkiller or passive treatment like stretching and massage.
• The theories about the existence of non-specific lower back pain have to do with our evolution from quadrupeds in the past. The muscles around the lower back don’t tend to get much direct exercise and there seems to be a correlation between non-specific lower back pain and weak or atrophied lumbar muscles.
• The muscles that are more intrinsic to the spine over time, as we live a normal life, can atrophy as a result of not using them in a specific and demanding enough way.
• For most people, their gluteal muscles and hamstrings are very developed and do a lot of the work that the muscles in the lower back should do, and this can result in those lower back muscles becoming weaker, misfiring, and causing pain.
• With non-specific back pain, strengthening the muscles in the lower back should be the foundational approach to prevent future episodes of lower back pain.
• Specific lower back exercises are important for everyone in society to maintain their strength and muscle mass in that region and avoid the onset of lower back pain. Once something negative has happened, the road to recovery gets longer.
• Your lower back is central to everything you do. Without good control of your central muscles, you cannot throw or catch or jump or move well. From there it’s a downward spiral into the realm of disability.
• An imbalance between ab strength and lower back muscle strength can be part of the problem. We want all of the muscles surrounding the core of the body to be trained effectively, and it’s the lower back muscles that tend to be forgotten.
• The weak link is usually the lumbar muscles, and this can lead to a negative feedback process, where someone avoids exercising those muscles even more to avoid the pain resulting in greater muscle atrophy.
• We have other societal factors that are also contributing to the lower back pain that so many people experience as part of their lives.

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 the importance of muscle burn...

Amy Hudson and Brian Cygan explain why that feeling of your muscles burning is exactly what you want to feel every time you go to the gym. Learn why muscle burn is one of the best indications that you’re exercising at the right intensity and without it, you won’t get the fitness results you’re looking for.

• The intensity of an exercise is crucial to achieving the fitness results you want, and the feeling of muscle burn is a positive indication of that intensity.
• Effective exercise is simply a stimulus, where you stress the body in order for it to change for the better. Effective strength training needs to be intense enough to serve as that stimulus. Labored breathing, muscle burning, and a little discomfort are necessary elements of that kind of exercise.
• If you’re not experiencing some level of discomfort when exercising you are just going through the motions and aren’t putting in enough effort to see any real results.
• The fast-twitch muscle fibers are the ones that burn during exercise and they are the main focus of high-intensity exercise. The reason they burn is because they utilize the anaerobic subsystem of metabolism.
• Fast-twitch muscle fibers store sugar in the form of glycogen, and that’s what is consumed when exercising at an adequate intensity level. Muscle burn is a sign that you’re really tapping into the stored energy of your muscles, which is a good thing and you need to do to get stronger.
• Some people have more fast-twitch muscles than others and some muscle groups have more fast-twitch muscle fibers than others.
• Our natural response to the sensation of muscle burn is to be worried, but it’s okay to keep pushing through. The burn sensation is different from pain.
• As muscles fatigue near the end of a set, that’s when coaching and encouragement are vital.
• The brain is a prediction machine, and we have to intentionally override the survival mechanisms that tell us to stop exercising and preserve some energy in order to achieve the greatest results.
• People often look to muscle soreness as an indication that the workout was effective, but it doesn’t actually correlate to results later on. Muscle burn doesn’t necessarily lead to muscle soreness afterward.
• Eccentric training doesn’t burn as much as basic strength training, but it does produce more soreness later on. Delayed onset muscle soreness occurs more at the beginning of a new program and tends to reduce over time.
• The Exerbotics equipment gives Strength Coach clients an important advantage but showing progress over time instead of relying on sensations like muscle soreness.
• If your exercise isn’t delivering any changes to your body, then it’s not intense enough.

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 life-changing advice and details about pre-diabetes...

Amy and Brian break down the science behind pre-diabetes and how strength training is the most efficient and effective way to escape the negative feedback loop of insulin resistance, systemic inflammation, and weight gain. If you or someone you know has been diagnosed as pre-diabetic, this information could change your life.

• Approximately 1 in 3 Americans are pre-diabetic, which increases their risk of developing Type 2 Diabetes, heart disease, and stroke, and most people don’t even realize they are at risk.
• Pre-diabetes also increases the risk of developing Alzheimer’s disease, problems with vision, and amputation later on in life.
• There are two leading factors to pre-diabetes: exercise and nutrition. As we lose muscle as we age, we develop insulin resistance which exacerbates the problem. High blood sugar levels over time lead to the wearing out of the body’s ability to even produce insulin.
• The good news is that pre-diabetes is a very modifiable condition that can be positively affected by exercise and proper nutrition.
• When we condition our muscles, we improve insulin sensitivity. Fast twitch muscle fibers store sugar in the form of glycogen, which removes it from the bloodstream.
• When muscles resist the effect of insulin, the insulin remains in the bloodstream at elevated levels and leads to systemic inflammation.
• Systemic inflammation is the root cause of all the health issues mentioned. Unlike acute inflammation, you don’t feel systemic inflammation except for the symptoms of the diseases and the effects of aging.
• The most important lifestyle recommendations are to start eating a whole food diet, eliminate high carbohydrates and refined sugars, and then begin strength training.
• A1C is the measurement of how saturated your red blood cells have become over a 90 day period. Whole food and whole effort strength training are how to keep that number in the safe range.
• Only strength training can target the fast twitch muscle fibers which are directly related to A1C levels in your body. People can experience tremendous improvements in their A1C levels over a short period of time just by implementing a strength training program in their life.
• If your doctor has diagnosed you as pre-diabetic, they are going to recommend exercise, and whole effort strength training is your best bet.
• Research shows that losing the first 5% of your body weight confers the majority of the health benefits, which is good because that means it’s easier to see results in a short period of time.
• Diabetes predisposes you to weight gain, but the reverse is also true. Elevated insulin levels, weight gain, and insulin resistance act on each other, which leads to a dangerous feedback loop. The best way to break the cycle is smart and brief strength training sessions.

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 the Exercise Coach's strong business model...

Amy and Jesse Hudson explore the reasons the Exercise Coach saw phenomenal growth over the past 18 months while other fitness brands struggled to stay open. Learn about the key differences in the business model that make the Exercise Coach a great franchise to open, and why the community of franchisees that support one another is the secret ingredient to franchise success.

• Jesse is the National Franchise Director for the Exercise Coach. His job is to work with franchise candidates and educating them on what it means to open an Exercise Coach location and recruiting quality business owners to help continue the company’s growth.
• The last year was notoriously difficult for the fitness industry. Jesse had the opportunity to write an article last year detailing the growth of the Exercise Coach during the Covid pandemic in a national franchise journal. The number one factor that Jesse identified of the Exercise Coach brand was the one-to-one service delivery.
• Coach-led exercise environments have shown that they deliver excellent results, and this operating model has proven to be very resilient over the last year and really set the Exercise Coach apart from the traditional gyms.
• Even during restrictions, the Exercise Coach was able to train and cater to the same number of clients. The fact that it’s a personal training brand that doesn’t need as many clients in a single room has kept the Exercise Coach as a very desirable option for franchisee candidates.
• One thing that franchise candidates notice when they go through the process is the strength of the culture of the company. Without a good relationship between the franchisee and the franchisor, the brand suffers but people saw that Exercise Coach was a brand that went above and beyond to support franchisees.
• In franchise evaluation, there is a process called validation where you independently verify the information you’re receiving. This was another major factor in the growth of the Exercise Coach as existing franchisees felt well taken care of.
• The third component of the Exercise Coach’s strong growth is the franchise owners themselves. For most franchise owners, it’s their first time in business and 2020 was a time where many people questioned their decisions.
• When you go through a crisis, you can’t be certain what’s going to happen but Exercise Coach franchisees really came together to help offer each other advice and support on how to deal with the challenges over the past year.
• As unfortunate as it is to go through something like the pandemic, in some ways, it does reveal the strength or the weakness in a brand, and we can definitely say that the pandemic revealed a lot of strength within the Exercise Coach.
• The Exercise Coach is positioned for even greater growth in 2021. There are currently over 120 locations operating right now, with an additional 100 territories coming in the US. The long-term development goal is to open 50-60 territories each year going forward.
• There is a wave coming. People want to get in shape and spend money on themselves and their families again. The Exercise Coach continues to be one of the strongest fitness franchises in the industry and many investors are recognizing that.
• The high-tech and completely personalized approach is the future of fitness, and more people and investors are realizing that and coming on board.
• It’s much easier to walk into a system already in place and run with it, opening a franchise is a great way to start. Jesse believes that the Exercise Coach is going to be the best in fitness over the next three to five years.

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 misconceptions about machines and if free weights or machines are better...

Amy and Brian settle the age-old debate of which one is better: free weights or machines? Learn about some common misconceptions about machines that prevent people from getting the fitness results they want in the timeframe they want, and why free weights can lead to reduced strength gains and a higher risk of injury.

• Spoiler alert: You’re not going to find any free weights at any of the Exercise Coach locations and for good reason.
• There is a significant strength training advantage to using machines over free weights and it has to do with the purpose of exercise.
• The results we want from exercise are muscle and neurological adaptations, and that happens when we expose the body to the right type of muscle loading for the right length of time. You can get those results from free weights, but they come with tradeoffs, whereas machines minimize what you need to learn so you can focus on what matters most.
• Your body doesn’t know or care if you’re lifting a dumbbell, or you’re working on a weight machine, or an isokinetic high tech strength machine, lifting a bag of dirt, or bodyweight exercises. It all has to do with muscle activation and fatigue.
• The Exercise Coach uses machines because it helps people focus and feel confident in what they are doing without having to worry about the risk of injury.
• Using a machine will position yourself specifically to do that exercise. You won’t have to worry about the variables and skills associated with using free weights.
• Machine weights create an on-ramp for anyone to begin exercising and democratize high-intensity strength training.
• Research shows that high intensity strength training is safe for anyone and targets what matters most, which is age-related skeletal muscle loss. When we effectively and optimally work our muscles, every system of the body gets better as well.
• Using biomechanically correct machines is the easiest way to introduce people to high-intensity strength training. Many of the conventional exercise methods don’t make it possible for the vast majority of people to safely and confidently engage with high level strength training.
• One of the objections that people will bring up against using machines has to do with stabilizer muscles, but it’s actually an argument against free weights. The requirement of balancing free weights prevents you from actually applying the optimal stimulus to your muscles.
• Every muscle in the body can act as a stabilizer muscle. Machines can help you target those muscles directly, instead of relying on free weight exercises to hit them as a side effect.
• There is no such thing as muscles specific to “real world” applications. There are just muscles, and research shows that strength gains generated from machines do transfer to other types of activities.
• At the College of New Jersey, researchers found that people using Exerbotics machines developed strength that transferred to free weight and calisthenic exercises as well. The reverse is not always true. There is a lot of skill involved in moving free weights around, that it doesn’t necessarily transfer to other areas of life.
• Strength Coach clients often report back that they have noticed that everyday activities like carrying the groceries or golfing get so much easier, which are great examples of how strength changes everything.
• People don’t want to spend a lot of time at the gym and they don’t have to. With a science-based approach to strength training, people can get the results that matter most to them in brief and safe training sessions.

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 how you can use more effort in less time...

Amy and Brian go into the science behind eccentric overload and why this little-understood movement is responsible for the incredible gains in strength Exercise Coach clients experience in their first six sessions. Find out what eccentric overload is and how to optimize your exercise so you can use more effort in less time, and see greater results.

• Eccentric training is well understood by research labs and high-level coaches but it’s not the most common idea for your average exerciser. It’s built into the unique way that makes Exerbotics so effective.
• Eccentric is simply a muscle contraction. All your muscles ever do is generate force by either contracting or detracting, and an eccentric motion is when you are attempting to shorten your muscles but the load is so great that your muscles actually lengthen.
• A good example is the bicep curl. When you bend your elbow to lift the dumbbell, that is the concentric portion of the muscle action. When you lower the weight is the eccentric portion. The trouble is that bicep curls are not a great eccentric training exercise.
• Research shows that we get better fitness results when we overload and meaningfully tax our eccentric strength. This is difficult to do with traditional exercises but is built into how the Exerbotics machine functions.
• There is a mechanical mismatch with gravity-based exercises. You can only lower what you first lifted, which means you can never fully optimize the exercise for the eccentric portion of the movement.
• You need 40% more resistance in order to effectively work your muscles eccentrically, and it’s even greater as your muscles fatigue. We need a way to apply an appropriate resistance eccentrically if we are going to tap into the benefits of eccentric training.
• Exerbotics is a connected strength training technology that adapts to each user’s ability and strength in concentric and eccentric movements. This allows Exercise Coach clients to give more effort in less time by capitalizing on every second of every rep.
• With an increase in the quality of the exercise stimulus, comes a decrease in the time spent to get results.
• Research shows that you are going to get strength gains that are twice as good when you can perform effective eccentric overload. You can also gain benefits to hypertrophy in shorter periods of time compared to traditional methods.
• Eccentric training also increases flexibility because of the increased extensibility of the muscles involved.
• The benefits also extend to the metabolic systems of the body. Recent research has shown improvements in cholesterol profile and a general reduction in systemic inflammation in the body.
• When we perform effective eccentric training we get the fitness results we want in less time, and while feeling less demanding. Eccentric training uses fewer muscle fibers but they are generating more force, which makes it a super stimulus for those muscles.
• The most basic exercises and protocols are automatically built into the programs of the Exercise Coach.
• In only six sessions at The Exercise Coach, over 7000 women saw a 33% increase in overall strength. Compare that to traditional exercises, where it can take over a year to achieve the same results.

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 the science and principles behind strength training...

Brian and Amy explore the scientific research that shows that strength training is the ultimate exercise for combatting the aging process, getting into the best shape of your life, and how those principles are applied to every workout session at the Exercise Coach.

• Over the past few months, Brian has been working on the Strength Changes Everything Scientific Support Paper. It has hundreds of scientific resources and is designed to help people dive deeper into the science of strength training.
• Sarcopenia, the age related loss of strength and muscle, can be prevented and reversed. An effective intervention must target fast-twitch muscle fibers, as sarcopenia selectively affects those cells. Decades of research have led to methods that are motivating and effective for people at all fitness levels.
• Brian co-wrote the support paper with Dr. James Fisher, Matt Essex, and Jeremy Bourgeois.
• The paper is structured by introducing readers to sarcopenia and its impact on muscle loss in aging, and on society at large.
• When we perform science-based strength training, it changes every system of the body for the better. It also fundamentally changes what is required to get fit and healthy in less time.
• This paper is for anyone that wants to feel inspired and motivated by what is possible with strength training. If you’ve experienced the effects of aging, this paper will show you that you are not disqualified from being in the best shape of your life.
• The research continues to show that strength training is the best way to combat the aging process. This foundation will help coaches take their conviction and confidence for what they do to the next level.
• The paper is scientific but still approachable for the average person. It is the encapsulation of years of scientific research that will help you understand the philosophy of strength training and how the Exercise Coach puts it into practice.

Link:

exercisecoach.com

exercisecoach.com/scientificsupport

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 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.

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.

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.