Walking Is NOT Exercise beaufort personal trainer
“Hey! What’s going on? It’s Ian Hart here at EarthFIT blog and a few months back I was on WTOC in Savannah and I made a statement that people thought was controversial and that was that Walking is NOT Exercise. And I’m here again to say the same statement and frankly I am a little perturbed that we’ve come to a point where we consider and people consider walking as an exercise. Walking is an everyday part of our life. Now, I understand that if you have been sitting on a couch and haven’t been doing anything for years and you’re overweight and out of shape, walking could be an exercise to that person. Or someone who has been bedridden for months, then it could be an exercise but it should not be a standard for exercise.
So, we can see that walking has no effects on cardiovascular system, it has no effects on neuromuscular system, has no effects of skeletal muscle system, has no effects on your nervous system. This is again for someone in the general population (not one who is totally out of shape), unless you haven’t been walking at all, you’re not gonna see results from it. Now, to see results we need to adapt your neuromuscular system and generally that takes 4-6 weeks and that is through progressive program designed to stress the neuromuscular system. The body adapts very quickly. So if you walk one mile maybe two times in one week, first off you’re not going to see effects. Second, your body is going to adapt on that instantly. So right away, if you’re walking or if you walk in a daily basis from your car to your house upstairs your body is already adapted to walking, so then it’s not exercise if you’d go for walks.
OK. Again, progressive program designed to stress neuromuscular system and cardiovascular system; that is where your results are going to come from. So if you’re walking, you should either increase your speed into a jog – that is going to be a progressive part of activating your cardio system. But, you need to include weights that are going to stress your system – so heavier weights in a progressive manner. Like I said, it takes actually to 4-6 weeks to adapt your neuromuscular system so that just means the connection from your brain to the muscles in your body. Once you adapt your neuromuscular system, then you can go further progressing your exercise in success and results in your exercise program [be it weight management, weight loss, or simply a general health and fitness program]. So when we do assessments many times people would come in and say “oh I walk three days a week. I walk three days a week” and I tell them painfully that walking is not exercise and I was getting a lot of flack and I get sometimes an argument. But I just explained right here, if you want results, if you want to see fat burn, you want to see toning, you want to see energy increase, you want to see your strength increases, you cannot get that though walking, you actually can’t even get that what I just explained through running. It’s gonna be done through strength training mixed with cardio – that will give you results that you’re looking for [like weight loss]. So again this is Ian Hart with the EarthFIT blog. If you have any comments or questions go ahead and leave them below. Thanks.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Personal Training Beaufort SC EarthFIT Results
“Hey! What’s going on? It’s Ian Hart here at the EarthFIT blog and what am I going to explain to you is a science behind how we decide what you should be lifting in your training. There is actually a science that’s broken down to percentages when it comes to you lifting specific weights and it is actually correlated to your results.
Your 20 Rep Max
When I say “Rep Max”, that means you cannot go beyond 20 Reps – you’ve maxed out and cannot go past it. That is 50% of your ultimate strength and your ultimate strength is based off in your 1 Rep Max.
- Your 15-Rep max is about 62.5% of your 1-Rep Max.
- 10-Rep max is about 75% of your 1-Rep Max.
Example: we have many clients who had Osteoporosis or Osteopenia that has been reversed. Now for Osteoporosis, to be reversed you have to lift at 85% of your Max. This is based on research and studies lifting at 85% at your Max.
What happens is that puts enough stress on the bones that actually creates small cracks along the bones and then when the cracks are there, you go home, eat, sleep and recover. It actually builds back on your bones just similar to when the muscles is broken down and rebuilds. Now, for us to determine 85% of the Max, we can do that in our heads through training and kind of seeing where people lift.
If someone who has a 10-Rep Max on squats with a 100 Lbs, to get the 1-Rep Max, we say hundred Lbs. divided by .75 which gives roughly 1 Rep Max about 133 lbs. From there, multiply 133 by .85 to get a 5-Rep Max, and that gives us 113 lbs. 85% = 113 lbs and that is approximately your 5 Rep Max. So you have to do a 5 Rep Max to really get enough stress on your neuromuscular system to see improvement in Osteoporosis. But that is just an example for Osteoporosis. The same is also true for your health and fitness results.
So this is Ian Hart just explaining the science behind how we create programs and how we train for results in our training programs and this also gives you idea of why heavy weights are necessary to getting you results. So again, this is Ian Hart at EarthFIT blog. I hope you had a great day! Thanks!
By the way, here is one of our clients that has dramatically increased her bone density. She went from Osteoporosis to Osteopenia in about 6 months of training at EarthFIT. This is just one of the success stories that is truly quantifiable after a doctor’s visit. She also incorporated our Back Pain Relief4Life program to help get more blood flow, nutrients and oxygen to the much needed areas in the spine. Not only did it help bone density, it eliminated her back pain.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Beaufort Personal Trainer Movements For Results
“Hey! What’s going on? It’s Ian Hart here at EarthFIT blog and I am going to explain to you about the science behind what gets amazing results, that allows for massive fat burn. Let’s look at how the body and movements work.
– SINGLE JOINT EXERCISES. Single Joint Exercise would be Curls, Tricep Extensions, Shoulder Raises, Leg Extensions, Leg Curls, Etc.
Activates one muscle at a time. There might be synergizer muscles that are included in that group but, you are essentially burning minimal calories. It’s not affecting the blood in your body or cardiovascular system and it is just focusing on that one area. Now, that can get you results, but it takes a lot more time and repetitions.
– MULTI JOINT EXERCISES, e.g. Push ups, Squats, Deadlifts, Walking Lunges, Rows, Push-ups, that’s just a name of few and there is a few more.
Multi-Joint Exercises are going to activate a lot more muscle groups.
Think about it: your bicep, it’s a small muscle that you are activating. When you do a squat-to-a-row (multi-joint exercise), you are activating your muscle, your bicep, but you are also activating your whole back. Next to your legs, your back is the largest muscle group . So when you do a squat to a row, you are activating your legs, your back, and your biceps, along with other small muscle groups and the core in between, everything all those muscles in between. So you’re literally activating your whole body and burning more calories. Whereas with a Single Joint Exercise you’re activating one.
Then we have FULL BODY JOINT EXERCISES, Squat to press, Snatches, Cleans, Lunges, Lunge-to-Row. These are total body workouts and are obviously multi-joint.
So just think about how that translates into a training program. If you stand around doing a curl, how many calories are you burning? Or, if you do the squat to a row, how many calories do you burning? Then there are a lot of other variables that go into how much weight you use. It is a whole process that’s allowing for your hormones and your circulation to allow for fat loss and fat burning.
So this just gives you idea of how Single Joint Exercises versus Multi Joint Exercises work. Full body, Multi-Joint Exercises will give ten times to a hundred times more results than ever just doing Single Joint Exercises. So if you are looking for fat burning and fat loss and getting the most and out of a training program then obviously Full body Exercises are going to be the best bang for your buck always and forever.
This is Ian Hart with the EarthFIT blog and if you have any questions or comments, go ahead and leave your comment or question below.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
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