Supercompensation

EarthFIT Training and Supercompensation

EarthFIT Training and Supercompensation

Published by on February 9, 2017 | Leave a response


EarthFIT Training and Supercompensation

“Hey! What’s going on? It’s Ian Hart here with EarthFIT Training and I get asked often why is our training different, how come we get better results in training, etc.. And so, before you can get into that I explain to people how training works in a broad sense, in a general sense. I’m going to explain to you in a minute here a supercompensation model that will help you understand how you get results in training in a very basic, and simplistic way. And so let’s get into it…

When someone comes in for an assessment I test their base level of fitness and let’s say this is over a week. And so when someone comes in and they’re training I test their base level of fitness, we’re seeing where they’re currently at, at their fitness level. Everybody’s at different fitness levels and when I train them typically what happens, and this is what is supposed to happen, is they fatigue the body, they lose ATP and glycogen – that’s the energy in the muscle in the body, their nervous system gets fatigue, their immune system gets fatigue. So as they’re training, we’re fatiguing the body. And the changes don’t occur to the body until they go home, they eat, they sleep, they drink water, they recover and what happens is the body recovers at a better state, and the body has amazing ability to adapt to whatever stress you are putting on it and it recovers in the instance that the stress might occur so it’s comparing for the next time that that might occur and that’s what is called supercompensation. And you have to train in this period in a progressive scientific way again to see your base level improved, and that’s why a minimum of 2x a week in a progressive scientific way is needed to see your base level improve. And when I’m talking about a progressive, scientific way, I’m talking about if you ran one day a week and you swam one day a week you wouldn’t get better at either. You have to run at least 2x a week.

The real scientific results and studies show that 3x a week is really necessary to improve your cardiovascular. But let’s say it was 2x a week where you ran a mile, the second time that week you either have to run the mile faster to get results or you have to run a little bit longer distance, right? or maybe let’s say you run in a slight incline. There’s got to be some variable change and that’s a progression. So that’s 2x a week. 3x a week you see about 30% more results than 2 x a week, 4x a week we see about 25% more than 3x a week and then if you train too hard, too much, too often in the long term typically what happens is we see overtraining and that is a detriment to your training as well. We don’t want that to happen.

And so with our training what we did is we took all the years of knowledge and combine, we took the best of what we saw and combine in one training – strength, endurance, cardio, flexibility, mobility, stability. It has strength, conditioning and those mobility aspects of a training which helps people to get results in the safest, fastest, and most effective way all backed by science so this gives you an insight as to how training works and there you have it. I hope this is helpful. Have a great day! Ian Hart from EarthFIT Training.”

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Beaufort Health and Fitness: Supercompensation

Beaufort Health and Fitness: Supercompensation

Published by on July 8, 2016 | Leave a response

“Today I’m going to go over with you the concept of supercompensation. When we do an assessment on someone we test their base level of fitness. The base level could be exactly where they are at today and then we go over to where we want to take them. So the end game helps create the program for us but supercompensation happens for everybody who’s training, and if you move outside of this model, your results are going to be diminished.

So, let me explain how the process works. If I test someone’s base level of fitness while I’m testing them or while they are working out, they are actually fatiguing the body. They’re breaking down the muscle;  they are actually losing glycogen, ATP in the muscle. Calcium helps contract the muscle and the magnesium relaxes the muscle, they’re losing minerals, your nervous system’s getting fatigue, your immune system actually goes down slightly right? but this is also benefit because when you build back the body your immune system gets stronger. So while you’re working out you are actually fatiguing the body.

Okay, so your base level is right here (please see the video). Now you’re fatiguing the body; the changes occur when you go home, you eat, sleep and drink water right? I did a video on Delayed Onset Muscle Soreness; you might have some muscle soreness. So the changes occur when you go home, you eat, sleep and drink water. Now your body has an amazing ability to adapt to whatever stress is being put on and it recovers at a better state. It is what’s called Supercompensation.You have to train in that period again in a progressive, scientific way to see results. If not, you are gonna end up back down here and won’t get the results. So, for an example, running one day a week and swimming one day a week you are not gonna get better at either. Initially, if you have not been doing anything you might see a little bit of results, but you’re not going to really see any strides in that type of training scenario. So, it’s got to be a progressive, scientific way to get you to the next level of whatever are your goals.

So, 2x a week is typically a better minimum to see results. 3x a week you see about 33% more results, right? Because you are training 1/3 of the time more. 4x a week you see about 25% more results and this depends on the training program. A good training program, you can really maximize results; bad training program who knows where it’s going to take you. Now, if you train too much, too hard, too often, you can go into overtraining. The chances that I’ve seen of that happening in the general population is very slim to none so I don’t think you’re at a, you know, risk of that for the most part, but it does happen.

So, supercompensation: we fatigue the body, we put stress on the body then the body recovers, and it recovers at a better state in preparation for that next level of stress, which that stress should be within a threshold that your body can handle for safety reasons, for not going into overtraining or pushing too hard or exerting, because if you do push too hard, too much you can cause yourself to get sick if it lowers the immune system, and then intaking the right nutrients so that you build your body back up. This is why a protein and good simple carbs after training helps the process of repairing, etc. So simple model supercompensation you want to make sure you have a training program that can take you in progressive steps to get you to burn fat, gain lean muscle and feel good, which is typically what everybody is looking for the most part. There you have it. I hope this helps. Have a great day! Ian Hart with EarthFIT training.”

Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator ofBACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM andMYBACKPAINCOACH.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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Beaufort Personal Trainer Reveals Supercompensation

Published by on June 20, 2013 | Leave a response

Beaufort Personal Trainer Reveals Supercompensation

Beaufort personal trainer and owner of EarthFIT training facility in Beaufort SC speaks about health and fitness topics like supercompensation and how it effects training and progress.

“Hey! What’s going on? It’s Ian Hart here and today we are going to talk about Supercompensation. Supercompensation is a principle that is very important if you are going to be working out. So if you do not follow what I am about to show you there are chances that you will never see results. But, if you do follow what I will show you along with other things that we’re going to show you later on on this blog, you will definitely see results – you’re guaranteed to see results. So I’m going to show you a little graph here so you will understand what supercompensation is.

Okay. So when you walk into the gym or wherever it is you are working out, you have a base level of fitness. So that is where you are standing at that time. However good your fitness is, it doesn’t matter if it’s low or high, that is your individual base level of fitness. When you start training you actually fatigue, you lose energy, your body is breaking down. Some people think the changes occur when they’re training. Your body is actually being broken down, your immune system gets lower, your muscles are broken down, energy is depleted, and sometimes you might train so you hit the exhaustion point. Some people might stop before that. Say you hit the exhaustion point and what happens is you go home, you eat, you drink, you sleep… that’s when the changes occur to your body. Then your body recovers and it recovers in a better state than your base level of fitness and that’s what is called Supercompensation. The thing is you have a short period of time to train [again], so if you don’t train in this period of supercompensation, what happens is your body will revert right back to its initial base level of fitness. If you do train in this period provided you are training properly, you will see an improvement in your base level of fitness.

So there are couple of important things to know here. If you are training on Tuesday and then you train again on Saturday, that 5 day window is too long and you are just going to end up coming back to your base level of fitness. So you are going to go down and then back to your base level of fitness, and you are going to miss training in this period. So that is too long. If you are training two days a week, a good time is Monday and Thursday at least so that is two days a week training. If you are training three days a week, you can do Monday, Wednesday, Friday or Saturday as long as you are not leaving too long of a gap in between. There’s one other important point to this model. If you train during recovery so let’s say you train here again, you could risk going into overtraining which can also prevent recovery and prevent you seeing results.

So this is the concept of Supercompensation. I hope you enjoyed. If you have any questions go ahead and leave the comment or question below in the comment section and we’ll try to get back to you on that and again, this is Ian Hart with the Hartcore blog.”

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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