Strength Changes Everything

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

Learn about why systemic inflammation is known as the silent killer, why inflammation creates a vicious cycle that very few people escape as they get older, and how you can be one of the few who do. Brian Cygan and Amy Hudson reveal why muscle quality matters more than movement quantity and how strength training for 20 minutes at a time will transform your life, no matter how old you are.

• Muscle quality matters more than movement quantity. Standard workouts and guidelines in fitness are responsible for more than 85% of people getting frustrated and staying on the sidelines.
• The Exercise Coach is maniacal about getting people off the sidelines and getting them results in a fraction of the time.
• Science shows that the ideal form of exercise is strength training, which is safe, efficient, and focused on whole body results.
• James Timmins, a researcher from the UK, has made the point that no long-term study demonstrates that an inactive individual will become healthier simply by becoming more active. On the contrary, brief, whole effort exercise has been shown to improve outcomes.
• Whole effort exercise is work that completely fatigues a muscle group in anywhere from 40 to 120 seconds of work instead of hours. Research supports the finding that time and distance are irrelevant exercise metrics.
• Enhanced muscle tissue and the process that brings about this adaptation is really the key to driving positive fitness and wellness outcomes, not the time you devote to activity.
• It's not about spending more time exercising, it's about applying the guide of work that generates the adaptation, which can be done in a very short period of time. It takes about 20 minutes to get a total body effect.
• For people who want to lose weight, strength training is still the best bet. A study showed that a simple high intensity protocol amounting to 15 minutes of work each week substantially improved insulin sensitivity. This sensitivity is central to controlling weight.
• Insulin is a hormone that primarily tells cells in the body to store energy as body fat. The higher the levels of insulin in your body the stronger the signal is to store body fat.
• Starting at the age of 30 as we begin to experience age-related muscle loss, our muscles become more resistant to insulin. As this cycle worsens with age, the problem only becomes exacerbated and measuring insulin sensitivity is a key indicator for health.
• Making your muscles more sensitive to insulin is the most important thing you can do to put your body in the hormonal state necessary to lose body fat. Exercise that develops your muscle tissue is the most effective way to do that.
• Focus on muscle strength and muscle health for hormonal results, instead of the traditional cardio regime.
• The other issue the majority of people deal with is inflammation, also known as the secret killer. Inflammation is seen as the root of a number of other ailments. Muscle quality has also been shown to positively impact systemic inflammation.
• Systemic inflammation is more than what happens when you sprain your ankle. Local inflammation is what happens when you get hurt, systemic inflammation is something that you can't see and exists in every cell in your body.

Links:

exercisecoach.com

Extremely short duration high intensity interval training substantially improves insulin action in young healthy males - https://bmcendocrdisord.biomedcentral.com/articles/10.1186/1472-6823-9-3

Strength training improves muscle quality and insulin sensitivity in Hispanic older adults with type 2 diabetes - https://www.medsci.org/v04p0019.htm

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 dig into the top five reasons why people can't begin or stick with the average fitness program and why those barriers don't exist over at the Exercise Coach. Learn what's holding you back from making strength training a regular part of your life and why the Exercise Coach paradigm may be right for you no matter how old you are or what fitness level you bring to the table.

• Nearly 85% of the population is not engaging in meaning and regular exercise. Conventional exercise guidelines have failed for most people.
• Some of the main obstacles preventing people from doing what they need to do are having the time and being concerned with safety.
• Many people live with some sort of pain so they want to avoid exercise that they believe will exacerbate their condition, this is especially true for people over the age of 40.
• Roughly 1 in 2 adults are afflicted by a musculoskeletal condition and when it comes to conventional fitness it may not be a good option for those people. The Exercise Coach approach takes this into account and tailors the exercise to the person's unique situation.
• Meeting people where they are is the core of the Exercise Coach and without that first step, they may never make fitness a part of their life.
• The top 5 reasons that people don't start or stick with exercising begin with not having enough time. 42% of people say they don't have enough time, the next biggest reason is a lack of motivation.
• A lack of motivation is understandable when you consider why someone would want to pursue the traditional exercise path that hasn't given them the results they want.
• The third biggest reason is that some people just don't like exercise. For many clients of the Exercise Coach, this belief is often flipped on its head as people achieve results and transform their bodies.
• The fourth biggest reason is work getting in the way. Committing to multiple hours a week to a fitness program can be daunting, which is why the Exercise Coach approach is so revolutionary.
• The fifth most common reason for people avoiding exercise is that they "feel" too old. 41 is the average that most Americans feel too old to exercise. Some people even believe that they need to get in shape before working out.
• The irony of not feeling like you belong in an exercise facility is that the older you get the more important exercise and strength training becomes for your longevity.
• 63% of people believe that their habit of not exercising enough will shorten their lifespan. People know they need to exercise and by not doing anything, they are adding to their stress and shame.
• Almost everyone can identify with one of those barriers, even if you enjoy exercise you can probably see people in your life that fall into those categories.
• Fitness hasn't done much to remove those barriers over the past five decades but the Exercise Coach is working to make fitness available to everybody.
• The data and tracking that Exercise Coach provides to its clients is crucial to their success. Seeing progress is a huge component of maintaining motivation.
• Not seeing results fast enough can be very demotivating and this prevents people from sticking with an exercise program. This is why having a guide and coach to help you reach those results is so important.
• A bad experience exercising or an increase in pain can also be an obstacle that prevents people from staying with their program.
• You will be hard-pressed to find another business that cares more about your fitness results than Exercise Coach.
• Compare exercising to brushing your teeth. Exercising is a healthy long-term habit that changes your health trajectory for the better.
• Amy plays a client testimonial from Brenda and how the Exercise Coach completely changed her mindset around exercise and how the program overcame her obstacles.
• In terms of the fitness industry, the Exercise Coach is a very private and intimate program involving one-on-one coaching instead of the more common group activity that you would find in a gym. It's mainly about coaching and understanding what each individual needs to achieve their fitness goals.

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.

Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just spend some time moving weights up and down at the gym. Find out why the dose-response to exercise is what you should really be paying attention to, and how it can guide you to easier fitness gains in a shorter amount of time.

• More exercise is not necessarily better. The dose-response relationship applies not only to medication and stressors but also to exercise.
• It describes the magnitude of the response the body has in response to a stressor, in this case exercise and the response is the result that we are looking for.
• Your body is what produces the results and adaptations that you want, not the exercise. If the stress is of sufficient intensity or quality, you will get the response that you want. Just going through the motions of exercise won't necessarily produce an adaptive response in the body.
• You also need to give the body enough time and resources to produce the response you are looking for. Exercising too often is actually preventing your body from adapting and growing. This is how athletes experience overtraining.
• The adaptations occur after the exercise session is complete, and only if the stimulus is of a high enough intensity and quality.
• Exercise is a means to an end, not an end in itself. Just putting in time exercising isn't necessarily a good thing. A lot of what passes for exercise is just enjoyable activity, and it won't trigger adaptations or reverse the effects of aging.
• Exercise impacts every system of the body. For every single exercise session, you should be able to measure the improvements in fitness level. This is a key component of the program at the Exercise Coach.
• When you don't see improvements between sessions, it means one of two things. Either you need to increase the intensity of the exercise, or increase the amount of rest and recovery between sessions.
• Your dose-response is very individualized. The amount of stimulus you need to generate an adaptation will vary. At the Exercise Coach, client's individual abilities are measured and programs are designed to be just the right fit for them.
• At the end of the day, the right intensity for one is different from the right intensity for another.

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 reveal the truth behind the fitness industry and why you don't need to spend hours at the gym every week in order to stay fit and healthy. Learn the science behind the 20-minute workout and how you can achieve optimal health benefits by doing the right workout, for the right length of time, just twice a week.

• Is 20 minutes long enough to have a great workout? Simply put, absolutely.
• The training at the Exercise Coach is targeting the root cause of usual aging which is the age-related loss of muscle mass, also known as sarcopenia.
• Research shows that sarcopenia is a function of the loss of and weakening of fast-twitch muscle fibers. Loss of fast-twitch muscle fibers directly correlates to a weakening metabolism, weaker bones, less energy, and worse health as we age.
• In order to reverse the usual aging process and restore muscle mass you need to do exercises that are focused on building fast-twitch muscle fibers. This means the exercise needs to be intense enough to recruit those muscle fibers.
• The ideal exercise to target those muscle fibers is science-based strength training.
• When we work our muscles in exactly the right manner to actually use our fast-twitch muscle fibers, it's intense and therefore needs to be brief. That's why the workout at The Exercise Coach is only 20 minutes.
• The 20-minute workout is not the bare minimum you can get away with, it's actually the specific length of time you need to optimally recruit, stimulate, and fatigue the right muscle fibers.
• One researcher looked at a number of studies on exercise programs and concluded that all that was necessary to get the majority of the benefits that people want from a health and fitness standpoint was to perform a strength training workout for about 20 mins no more than twice per week.
• The best workout with the most health benefits is the one that is necessarily brief. The higher the intensity of the workout, the less time you need to spend doing that workout.
• No amount of exercise, in volume or minutes, can bring about the most important results from a fitness endeavor that people are after. The key is to work at the right intensity level and engage the fast-twitch muscle fibers to reverse the aging process and restore optimal health and fitness.

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.

Dr. James Fisher answers the question "Why does muscle really matter for weight loss?" Find out why muscle mass should be a vital component of your weight loss strategy and why dieting without strength training is a recipe for long term disaster for your body.

• There is a direct connection between your body's muscle mass and its metabolic effectiveness, the ability to lose fat and keep it off, and your overall health.
• Why does muscle matter for weight loss? Muscle is metabolic reactive and consumes calories just by existing. You will burn a larger number of calories on a daily basis by having more muscle mass than someone with less.
• Instead of thinking about weight loss, we should think of it as fat loss because we don't want to lose just any kind of weight, we want to improve body composition.
• Focusing on weight loss can be discouraging when people lose less weight than they hoped without taking into account gains in muscle mass.
• Without strength training, any weight you lose with dieting or activity will not be as much fat as you could lose by incorporating strength training into your routine.
• Anyone who goes on a calorie reduction plan to lose weight will end up with about 50% of the weight loss occurring within their muscle mass, which is an absolute tragedy. We want to hang on to as much muscle mass as we can as we age.
• Diet and cardio without strength training exacerbate the loss of metabolically valuable muscle tissue.
• Protein is a great calorie to consume as it's thermogenic and used to absorb some of the protein you take in. Government nutrition guidelines should be adjusted to account for this.
• Maintaining your muscle mass has the additional benefit of preventing and reducing injuries so you can continue enjoying aerobic activities as you age.
• Weight loss without strength training results in frailty. In the older population, people who are lean are generally weak and have poor mobility. The best thing to do is to focus on strength training to build muscle and improve quality of life along the way.
• If you increase the amount of muscle mass you have, you will burn more calories by default. Muscle also stores glucose, which will help you with insulin-related conditions like Diabetes.

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.

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.

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.

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.

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 and Amy discuss the cutting edge technology that powers the Exercise Coach and makes it possible to deliver the world's smartest 20-minute workout. Learn the secret to maximizing fitness results in the shortest time possible and how the Exerbotics technology makes exercise more fun and effective, while being more efficient at the same time.

• There are three things that make the workouts stand out at the Exercise Coach: the workouts are based on the best science, use the best technology, and are delivered by a network of professionals.
• "The best science" refers to the current understanding of strength, based on research that has demonstrated strength and muscle mass are the primary biomarkers for aging. Losing strength and muscle mass due to aging leads to experiencing the diseases of aging and metabolic decline.
• Science-based strength training can reverse decades of muscle loss in just a few short months. Focusing on exercises that build muscle contributes to a long, active, and healthy life.
• Exerbotics is the cutting-edge technology that powers the signature program that Exercise Coach offers.
• Exerbotics quantifies exercise and helps people understand the exercise that really matters. It also customizes exercise and adapts to any body, making it just right for every fitness level. It also optimizes results in the shortest amount of time and is really the foundation for the 20-minute workout.
• When someone becomes an Exercise Coach client, their first step is an assessment of their strength levels. This becomes the base for the exercise program and Exerbotics continues to measure and calibrate the effort they put out during exercise.
• Measuring effort is what matters the most since the current science of strength shows that whole effort is what triggers the results we want to get from exercise.
• Since the system adapts to the person, it becomes possible for anyone to do. With Exerbotics, the Exercise Coach can provide clients with extremely tailored exercise prescriptions. This ability-based approach makes the program challenging enough to get results, yet is something anybody can handle.
• Maximizing results while minimizing the time required wouldn't be possible without Exerbotics.
• There are three possible modes of resistance training: isotonic, isometric, and accommodating resistance. Accommodating resistance is the opposite of isotonic resistance, Exerbotic software controls the speed of the movement so that the muscle loading can adjust in real time through the exercise.
• An individual's strength isn't static and fluctuates throughout an exercise. It varies during a movement as the angles of your joints change. With conventional resistance we run into sticking points and the exercise needs to be tailored to the weakest point in the movement, which prevents the muscles from being fully engaged.
• Accommodating resistance makes it easier to deeply fatigue muscles in a much shorter time.
• Exerbotics delivers effective eccentric muscle loading as a part of every exercise that someone does. Strength varies during eccentric and concentric movements as well, which means that people can miss out on powerful muscle benefits when using conventional strength training.
• Strength varies as muscles fatigue, and conventional resistance doesn't accommodate this change and limits how efficiently we can deeply fatigue our muscles.
• Exerbotics also makes exercise safer. The Exercise Coach has run millions of exercise sets with people who have run the gamut of physical fitness.
• Exerbotics controls the load with real time feedback based on the exerciser. The digital biofeedback makes it easier to see what you need to do in terms of effort, and this makes it easier to dig deeper than you thought you could in order to work the muscle groups that you're trying to work.
• Real time feedback is a gamechanger for motivating effort and getting people results. When athletes are provided with digital feedback that quantifies their effort, it's been shown to increase their motivation, competitiveness, mood, and performance.
• The Exercise Coach uses the data from every workout to ensure that more work is progressively applied to each workout to keep up with the client's increasing strength capabilities.
• Coaches are another key component. Coaches help clients stay motivated and achieve more than they would otherwise. They also provide accountability and keep clients on track each day.
• Coaches provide clients the confidence and encouragement they need to give it their all during a workout. They also bring a passion for education and dispelling myths about fitness that people may have believed for years.
• There are five characteristics of a stand-out Exercise Coach. The first is commitment and experience using the Exerbotics equipment themselves for their own training. The second is empathy and the ability to anticipate the needs of a client. The third is energy, since coaches need to bring energy and positivity to the client's training session. The fourth is professionalism and being respectful, kind, and taking their job seriously. The fifth is instructional skill and being able to deliver the best exercise experience for each client.

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.