Strength Changes Everything

We are replaying one of our most popular episodes for you this week!

Since the beginning of the pandemic, there has been a lot of talk about whether or not wearing a mask during exercise is a safe thing to do. Amy and Brian breakdown the studies and science behind wearing a mask and oxygen intake, and reveal why The Exercise Coach program makes wearing a mask a minor detail in the pursuit of fitness results.

• Covid has made wearing a mask much more common but a lot of people are wondering if it's okay to wear a mask while exercising. At the beginning of the pandemic the Exercise Coach committed to following the various guidelines, and that includes requiring masks.
• Generally speaking, wearing a mask is not going to hamper your workout. A good example would be how athletes have been using altitude training masks to increase physical performance for years.
• They don't strictly simulate being at a higher elevation, but they do increase the effectiveness of your lungs and breathing capacity.
• At ground level, we get all the oxygen we need to perform optimally. When we feel wiped out and exhausted from exercise, it's not due to a lack of oxygen. Even with a surgical mask, you have more than enough oxygen.
• Studies have been completed that show there isn't an impact on physical performance when wearing a surgical mask. They looked at the effect on blood pressure, heart rate during exercise, oxygen saturation, and carbon dioxide levels.
• If you have a chronic lung disease talk to your healthcare provider before performing exercise while wearing a mask. For healthy people, wearing a mask during exercise is not harmful.
• The Exercise Coach has seen thousands of clients over the past year and they are still getting results despite the mask. Many of the clients are actually surprised at how little impact a mask actually has.
• The fact that the program is brief and the studios are kept cool and well ventilated makes the workout experience quite enjoyable, even with a mask on.
• The workouts are still intense and effective, and since they emphasize the lowering portion of the training they net better results than traditional strength training while reducing the requirement for your body's cardiorespiratory output to increase.
• Eccentric training produces more force and gets you more benefits. An emphasis on the lowering portion is an advanced training technique, yet it's more comfortable.

Links:

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.

We are replaying one of our most popular episodes for you this week!

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.

We are replaying one of our most popular episodes for you this week!

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.

We are replaying one of our most popular episodes for you this week!

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.

We are replaying one of our most popular episodes for you this week!

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.

We are replaying one of our most popular episodes for you this week!

Brian Cygan and Amy Hudson break down the science of strength training and discuss why you don't have to worry about getting bulky from exercise, and why strength training is the most effective way to get that toned, lean body you always wanted.

• Will two 20-minute workouts a week help someone get toned? According to the scientific definition, toneness refers to the level of tension in a muscle at rest, but most people refer to being toned as being lean. In that regard, strength training will absolutely help you get leaner and build firm muscles.
• One misconception about toning is around spot reduction. Often, when people talk about toning their body they are talking about making a particular area of their body leaner by targeting it with exercise, but that isn't how the process works. Effective strength training is about getting whole body results that impact your metabolism and decrease body fat throughout the whole body.
• Toning is the result of lean muscle tissue being added in the body with a decrease in the amount of body fat that may be hiding. To get the toning results you want, the best way is to combine good whole food nutrition and whole effort exercise.
• Will strength training at the Exercise Coach result in big, bulky muscles? People want better muscles, not necessarily bigger muscles and lucky for them, the majority of people won't build large muscles even if they try. Genes and the expression of myostatin limits the amount of muscle mass that will grow.
• The longer a muscle is, the bigger and thicker that it will grow. Most bodybuilders that you see have muscles that are naturally predisposed to growing larger. This means that most people, especially women, don't have to worry about getting too bulky.
• Strength training is the most important thing you can do for health, longevity, quality of life, and reducing body fat. Whole effort strength training is the best way to achieve the best body leanness, definition, or tone that you can.
• "Biologically speaking, to be able to survive an encounter with a lion that wants to eat you, you need a body that is lean enough to be fast and strong enough that it has the endurance to run away. This describes the state that our bodies want to be in.
• There isn't any evolutionary benefit to growing large muscles because it takes a lot of energy and resources to maintain them. Our bodies are better off with building stronger and better muscles, while not necessarily getting bigger in the process.
• Amy reads a testimonial from a 73 year old woman sharing how she has seen improved muscle definition and tone from her time and sessions at the Exercise Coach.
• Today, more than ever, we need to maintain our physical and mental health for our overall well-being. The workouts at the Exercise Coach change everything for the clients that enjoy them.

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.

Brian and Amy explore a couple of articles talking about the impacts of weight loss vs. exercise on longevity, and discuss the myths surrounding losing weight and achieving optimal physical health. Learn why focusing on losing weight is the wrong goal, and why a proper strength training program is the best way to maintain fitness as we age.

• There is a ton of information regarding health and fitness out there, and sometimes the info conflicts, so discerning the truth can be challenging.
• A recent article published in the New York Times essentially claimed that exercise is more important than weight loss for longevity. The behavior of exercising matters more statistically than losing weight, but that could be narrowed down to having a higher fitness level is more important than weight loss.
• Activity has its limitations related to weight loss and increasing longevity. Intentional exercise is a means to an end. The goal of which is to change the systems of the body for the better.
• Muscle quality is one of the #1 predictors of mortality. The exercise and muscle mass itself doesn't increase your longevity, but they are correlated to the physiological effects that are.
• Weight loss is hard. It has to be combined with nutritional changes, and if your goal is to be thinner, the optimal path is to combine exercise that maximizes muscle health and proper whole foods nutrition. However, when it comes to overall health, there are positive changes outside of weight loss.
• The research looked at overweight and obese individuals with health problems, and they found that poeple that exercised effectively saw great results, whether or not they lost any weight.
• Exercising and improving the related biomarkers leads to better longevity, even more than people that simply lose weight by dieting.
• Blood pressure, cholesterol, and insulin resistance are the measures that truly indicate someone's health and overall longevity, far more than their weight.
• There are a number of ways to lose weight that are extremely unhealthy. Cutting calories without strength training is one of the worst ways you can lose weight.
• Another study involved 81 sedentary overweight women and putting them into a walking program. At the end of 12 weeks, a few women had lost some body fat, but 55 of them had actually gained weight. Just moving your body will not cause weight loss, nor will it improve the systems of the body.
• In terms of exercise for anyone over the age of 30, we need to target the optimization of muscle mass and strength through exercise. Sarcopenia is the root cause of the deterioration of fitness as we age.
• Compared against each other, exercise is considerably more beneficial than simple weight loss. In some studies, weight loss had no improvement on mortality risk at all.
• Activity and weight loss are not enough. Even if you've had trouble losing weight in the past, you can make a huge difference in your health by starting an effective strength training program.

Links:

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.

We are replaying one of our most popular episodes for you this week!

Brian and Amy discuss the pros and cons of a smart scale and how using one properly can help you stay motivated and on track to hit your fitness goals. You will also learn how to avoid one of the most common mistakes people make with a smart scale that can derail them in the first few weeks of their fitness journey.

• What is a smart scale and how are they different? The major difference is the measurement of body composition and the connectivity of the associated apps. These kinds of scales allow you to more accurately track your relevant fitness metrics, and what gets tracked gets improved.
• Smart scales use a technology that has been around for decades called bioelectrical impedance. When you step on the scale it sends a small current through your body and can use the speed of the result to measure various body composition metrics. Getting the measurement of body composition regularly is a great way to see progress.
• When pursuing a fitness program, it's important to track more than just bodyweight because of the increase in muscle mass and reduction of body fat.
• One issue that occasionally comes up when someone first starts using a smart scale is that you might notice that your body fat is going up, even though you may be losing weight and gaining muscle. This is because the measurement is based on the hydration within your body and that's one of the first things someone sheds when beginning an exercise program.
• If you're starting a new fitness habit, the first couple of weeks of smart scale measurements may be a bit misleading. It's important to realize that the results will be more consistent and reliable over time.
• Smart scales are intended to be used at the same time each day. Hydration levels fluctuate throughout the day so using them at the same time will give you more consistent measurements. It's also important to get more data points and measure your weight more often.
• When you get into a rhythm of measuring with a smart scale you can get enough data to say something meaningful about the trend over time. The pattern tends to look like a sawtooth on the day-to-day scale but over time you will be able to see the overall trend.
• All physiological changes tend to follow the same pattern.
• When it comes to which scale to purchase the app that comes along with it is very important. Accuracy and reliability are what you should be looking for.
• Knowing how much lean mass you have in your body is powerful information to know and a good indicator that your fitness and health are moving in the right direction.
• Maintaining optimal health and fitness is a journey, and a smart scale is a great tool that tells us we are moving in the right direction. They can also be a tool to fuel your motivation and assure you that the investment you are making is actually propelling towards the health and fitness you're after.

Links:

exercisecoach.com

Six Tips to Make Your Scale a Super-Tool | Exercise Coach: exercisecoach.com/6-tips-to-make-your-scale-a-weight-loss-and-wellness-super-tool

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.

We are replaying one of our most popular episodes for you this week!

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.

We are replaying one of our most popular episodes for you this week!

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.