faqbs

What about cardiovascular conditioning?

Don't I also need to perform aerobics for my heart?

During a high intensity workout the muscles place a significant demand on the heart to supply them with oxygen and nutrients and to remove metabolic wastes. By limiting the rest interval between exercises an elevated heart rate is maintained for the duration of the workout, providing better cardiovascular conditioning than aerobics, more safely and efficiently.

As early as 1975, research at West Point Military Academy showed resistance training to be extremely effective for cardiovascular conditioning. More recently, research presented at the 2004 conference of the World Organization of Family Doctors showed "A 6-month structured Nautilus weightlifting program resulted in improvements in cardio-circulatory fitness to a degree traditionally considered obtainable only through endurance exercises such as running, bicycling, and swimming."

What about stretching?

Don't I need to stretch to maintain or improve my flexibility?

All exercises are performed through the fullest possible range of motion, providing adequate stretching for enhanced flexibility. Unless you are participating in an activities requiring an above-average degree of flexibility such as some styles of dance, martial arts and certain sports like golf, no additional stretching is necessary.

Will strength training help me lose fat?

Don't I also need to perform aerobics to burn calories?

Muscle is one of the most metabolically active tissues in the body. It has been estimated that every pound of muscle tissue gained burns an additional 35 to 50 calories per day. More importantly, strength training prevents the loss of muscle tissue while fat is lost on a reduced-calorie diet so that metabolism is not decreased.

People tend to gain fat as they age due to a reduction in metabolism caused by a gradual loss of muscle starting in the mid 20's. The average person loses approximately half a pound of muscle per year beginning in their mid 20's, and gains approximately one pound of fat. By the mid 40's this adds up to a loss of 10 pounds of muscle and a gain of 20 pounds of fat on average. Although the net difference is only around 10 pounds, the detrimental effect on one's physical appearance is dramatic. The only effective way to reverse this is strength training.

When combined with a well-balanced, moderately reduced-calorie diet, high intensity strength training has proven to be a more effective, more time efficient, and safer method of losing fat and improving body shape than aerobics.

Is two or three twenty-minute workouts per week enough?

A professionally-supervised high intensity workout is both very intense and very time efficient. The body receives a greater exercise stimulus with less wasted time.

Exercise stimulates the body to improve, but it is the body that produces the improvements. For the body to produce the fitness and appearance improvements stimulated by the workout requires time off for recovery and adaptation. While the required time for recovery and response varies between individuals, we've found most people experience the best results training two or three times a week. Some people achieve better results training slightly more frequently, and some do better training less frequently. Your trainer will determine the best training frequency for you based on your body's response to exercise and the results you want to achieve.

I'm a woman and don’t want big, bulky muscles.

Won’t strength training make me big?

How large a person's muscles can become is ultimately dictated by their genetics. Although strength training will improve the strength and tone of any woman's muscles, only a few very rare women have the genetics to develop large muscles.

For most women, an increase in muscle will dramatically improve their appearance in many ways. Well developed back and shoulder muscles improve posture and make the waist appear smaller. Well developed arm and leg muscles improve the tone and appearance of common problem areas such as the back of the upper arms and thighs. Well developed calves improve the appearance of the legs, as well as help prevent the formation of varicose veins. Well developed pectoral muscles can improve the appearance of the bust. Most importantly, muscle burns calories.

As mentioned in the question on fat loss above, many women gain fat as they age due to a reduction in metabolism caused by a gradual loss of muscle starting in the mid 20's. The average woman loses approximately half a pound of muscle per year beginning in their mid 20's, and gains approximately one pound of fat. By the mid 40's this adds up to a loss of 10 pounds of muscle and a gain of 20 pounds of fat on average. If you are in your 40's or older, wouldn't you rather have the body you had in your 20's? If so, you want more muscle.

I'm a man and want bigger muscles.

Will high intensity training help me get big?

How large a person's muscles can become is ultimately dictated by their genetics. Body Slam's high intensity training protocol will enable you to maximize your genetic potential in the safest and most time efficient manner possible.