There are so many definitions of the idea of “working out.” You have people who explain it as “doing cardio” or maybe its a class, or maybe a session at a box gym where you wander from machine to machine, sometimes just copying what the person in front of you is doing. Fact is for most people, there is no clear idea of exactly what they are supposed to be doing in this miraculous thing called a workout.
When I looked up the definition of the word, here is what I found in two definitions.
1: a test of one’s ability, capacity, stamina, or suitability
2: an undertaking or plan intended to resolve a problem of indebtedness especially in lieu of bankruptcy or foreclosure proceedings
You might think that the first definition fits the word better, and that the second is more of a legal term, but I interpret that much differently. Let’s look at the definition again.
“An undertaking or plan intended to resolve a problem of indebtedness especially in lieu of bankruptcy or foreclosure proceedings.”Lets break this definition down and see how it relates to a proper fitness program.
“An undertaking or plan intended to resolve a problem of indebtedness.”
When you undertake a strength training session, (what I feel to be the most important workout session you can perform) you are attempting to resolve a problem, the problem that the central nervous system has faced a stimulus that it cannot quite handle.
The point of our strength classes at Fitness One in Kernersville, Our 10,000 square foot facility in Kernersville, N.C. to help each client to reach a muscular inroad so that it is required to answer the demand for growth and healing.
Once that stimulus has been introduced, it sends the message to the body that it needs to be stronger, in order to handle the load put upon it. It has faced an “indebtedness” if you will, when introduced to a load that it could not handle, facing a point of muscle failure and telling the CNS it needs more strength next time.
A proper strength session will consist of mechanical movement with weight to momentary muscle failure, sending the proper signal to the body to require it to grow. This is the safest, most productive form of exercise, as the entire concept of “cardio training” is flawed and really doesn’t even make sense when explained. At Fitness One we use our ISOFIT system to be sure each person is properly training in each workout.
As the muscle hits momentary failure, it is “bankrupt” and now the body is forced to grown to handle the “foreclosure” of the CNS as it goes into session to rebuild after this event has taken place.
Once the body has recovered, (between 2 and 4 days) it is ready to once again face another session where we place it under the correct load to face it to grow. During this work cycle, the body faces a catabolic break down state, followed by recovery to an anabolic state. This cycle over time makes the body stronger, improving muscle mass and speeding up the metabolism.
This process is the opposite of what most workouts consist of. Even gyms in our area offer robotic style exercise classes where the protocol is the opposite of what the science says. People grab small weights, exhausting long reps and multiple sets of weights that are just to light to offer the proper stimulus to the muscle. A “pump” class is just not the proper way to train if you want any results at all.
Another dilemma is the bootcamp or personal trainer whose goal is to work each person to their breaking point, definitely not something recocomended or needed to make solid goals and to do it safely. My view is quite the opposite, and with my clients more is not better, better is better. Smarter fitness training is geared towards less time in the gym, more lean muscle gain and dropping the cardio training that is many times doing more harm than good.
My new SMART protocol, (Specific Muscular Adaptation Resistance Training) is designed to help all people (especially those over 40) to accomplish their fitness goals through smart workouts.
To recap, the proper fitness training protocol when introduced actually fits our second definition much better that the first. Of course you are going to challenge yourself in a workout, but if that challenge is not an introduction of the muscle to the right stimulus, the workout really isn’t a productive use of ones time or energy. Done the proper way, however, the workout turns into a session of movements that can change the body for the better.
Check out our schedule at Fitness One to learn more about our programs.
Allen Branch CPT, SCS, NASM-PES Fitness One Training Systems
Allen Branch is the founder of Fitness One Training Systems, a fitness center in Kernersville NC. His passion is changing lives through fitness and mindset training, and his favorite accomplishment is helping a 26 year old male shed 181 pounds in 11 months.
He can be reached at 336-655-4558 or by email at firstname.lastname@example.org