The Science Behind Our Fitness Training
Best Strategy for sustainable Weight + BodyCOmp goals
This oldie but goodie article from American Journal of Clinical Nutrition compared weight loss between those who just dieted, just weight trained, or dieted + weight trained. Surprising results? Lean body weight, which is important for keeping up your metabolism, actually increased similarly in the weight training only and diet + weight training group, while dropping in the dieters. Winners here: solid nutrition program + strength training for sustainable success in losing the excess while gaining the good stuff.
High Intensity Intervals: 5? 10?
Using interval training for cardio conditioning? In this comparison of ten 1-minute high-intensity intervals (80-100% VO2 peak, 1 min recovery) versus five 2-minute intervals (80-100% VO2 peak, 1 min recovery) for 3 days/week over 3 weeks, both groups had similar positive outcomes on on body composition, peak power output, and blood cholesterol levels. So pick a program that works for you! 5x or 10x intervals, the benefits are proven for decreasing fat mass and improving exercise tolerance.
HOW MANY TIMES TO HIT THE GYM?
This meta-analysis found a significant impact of training frequency on muscle growth, with volume of total work being equal, the current body of evidence shows training twice a week leads to better outcomes than training only once a week. For all the go-getters, jury is still out on whether 3x is better than 2x. Summing it up: major muscle groups should be trained at least 2x/ week to maximize muscle growth and get those gains needed for a healthy body composition!
Use it or lose it - because only the strong survive
Time to bring out your inner athlete - because not only do the strongest 1/3rd of us have half the death rate, but even older adults can see strength gains and increased muscle mass. With muscle loss starting at 30 years of age, and being a prime driver of metabolic disease via deconditioning, there's no better time for a preventive Strength Rx. Watch more on the science of strength with this stellar Tedx video with Dr. Brendan Egan.