FAQ

You most likely won't feel a burn anywhere, other than when your aesthetician pours hot wax on your legs. Then you'd feel it on your legs.

But the "burn" during exercise is theoretically caused by lactic acid buildup, which decreases the ph level within that particular muscle group toward the acidic level. (Lactic acid is a by-product of glycogen breakdown during muscular work.) This high concentration of lactic acid in the muscle causes the burn sensation.

This burn sensation is normal and occurs commonly in isolated or smaller muscle groups, such as those emphasized during bodybuilding-style training, but can be felt in bigger muscle groups with other types of exercises, too, such as sprinting, multiple jumping or even skiing. The build up of lactic acid is not a bad thing, and may actually condition the body to improve its efficiency at buffering and removing it.

Since our training goal for almost everyone is "function over form," we don't use the bodybuilding method extensively at our facility. We include primarily athletic movements that take the body into many joint directions and complete joint range of motions. These optimize the functions that your body is designed for, but might have lost some of them over the years. When you concentrate on function, then form will follow – and, for the vanity in all of us, "form" refers to aesthetics.

Our focus is in primarily training the body as a whole, rather than as parts. Generally we have a few simple rules:

1) When appropriate, we progress people steadily toward harder physical work, in order to affect positive hormonal and physiological changes. This harder work can mean doing more pushups within one minute for a CEO, squatting more weight for a teacher or standing up from a deeper box for a grandfather.

2) Exercises you'll see are often ground-base and multi-directional. Many exercises are just body weight done in modified gymnastic-like maneuvers, while others are weight bearing and are done at varying speeds. Sometimes many of the exercises are timed. But they are all modifiable to fit everyone's fitness level and starting point.

So, at FIT, you won't find too many exercises that we do which cause a "burning" sensation in any one particular group of muscles. You'll find that we use the whole body in many different and athletic ways, so that the metabolic cost is optimized, function is improved and, as a result of hard work, form will follow. Our exercise programs are designed to target and improve all the metabolic systems that you live, work and play by.

To get it out of the way: It isn't weight that you want to lose, rather it is body fat. Now that we got that out of the way, let me tell you about a client of mine, whom I'll refer to as Client X.

She is in her 40s, never played a sport, and doesn't consider herself athletic. She holds a PhD and admits that she is far more cerebral than she is physical. She owns and runs a business. She is like many clients I know – a job, a spouse, some good friends, social activities, personal responsibilities, vacations, and a wrist watch to keep her on schedule with everything in life. But on most days of the week, if she is not already in the gym working with trainers and coaches, she carves time for herself at home, in the middle of a busy day, for more exercise.

In the beautiful and quiet neighborhood of Los Altos, Client X can be found in her garage lifting a heavy barbell above her head, over and over. She also goes to the track regularly for sprint intervals, and she runs a certain loop in the neighborhood. She stays active even while on vacation, lifting volcanic stones along a trail in Hawaii, and she has pictures to prove it – all in good fun, of course, but it doesn't take away the physical work.

She remains physically active year-round, even through plantar fasciitis, as well as through the most stressful periods that inevitably come with business ownership and sometimes with life itself.

Client X also eats a diet that puts mine to shame, and I'm very conscientious of what I put on my plate. But this is not to mean that she deprives herself of good food and flavors. In fact, the exact opposite: She is a die-hard fan of food. She even gave me a book on this very topic, appropriately called Slow Food: Collected thoughts on Taste, Tradition, and the Honest Pleasures of Food, written by Carlo Petrini. (If you haven't read it, you should. You will look at (and eat) food differently, in a good way.)

You see, Client X eats a good variety of whole foods that are minimally processed and high in fiber, nutrients and flavors. She even enjoys microbrewery beers. The secret? Two things: variety and moderation.

Oh, also slow down and truly taste the food.

Although you can hardly see any fat on her well-defined physique, exercising for improved aesthetics isn't her main goal. To her, exercising is a cerebral process as much as it is a physical one. She likes to think about how she can do something better, whether it's perfecting lifting technique, adding weight to the barbell, or becoming faster. While exercising makes her body sweat, it also keeps her mind busy. It is an anchor in her day, all other daily events being scheduled around her exercise, forming a cohesive relationship between the daily tasks that make all of us regular members of modern society. She has made exercise a part of her life, and has vowed to take it into her 70s, 80s and 90s – for as long as she can lift something over her head and fit into running shoes.

By now you are beginning to get the idea of how hard you must work and how great your commitment must be. Ask yourself this question: If there are 168 hours in a week and if you workout twice a week, totaling a mere 2 hours, do you honestly think that's enough to lose the fat weight that you want to see gone? Client X works out with a trainer twice a week, and then she does something else four or five other times through the rest of the week on her own.

So if we can learn something from Client X, it is that great physical effort is needed, frequency must be a high priority, and the attitude toward exercise should transcend mere body image. Train hard, train often, and train for life.

On days that you don't workout with your trainer, get out there and go for a walk, a hike or a run. Do some high-intensity interval training by sprinting repetitively in short bursts. Or if you're not prepared for sprinting, walk the hills at a fast pace; if your legs or lungs begin to burn, slow down or stop to observe the squirrels, spy the birds, or smell the roses. But don't make a hobby out of nature watch because when your legs and lungs are recovered, it's go-time again. On some days you may just want to go for long a walk with your dog or with a loved one. But, the bottom line is, try to do something every day, making sure that some of it includes intense physical effort.

(And if you feel that time constraints and endless family responsibilities invalidate this story for you, I can tell you about another client who has three kids at very busy ages and who is also involved at a high level in her kids' schools, yet wakes at 5 o'clock three mornings a week to do a boot-camp class in addition to training with me two other times a week. But I won't tell you her story because I know you get the idea.)

Well, there it is. You asked. Which means you're serious about result. Which means you have the right attitude. Start planning what physical activities you'll do for those days you're on your own. Good luck.

The average person, it has been said, can process only one or two cues while under physical stress, such as while exercising. Additional cues simply become noise that tugs and claws at the fragile mental focus and physical effort. This is especially true while learning a new exercise, but can still be down-right annoying while struggling through a familiar exercise. Some people can tune out excessive cues, like well-trained athletes, but most average people become discombobulated.

Trainers at a company I used to work for were all told to give their clients constant instructions and verbal cues. This, we were told, increases perceived value in the service we gave. I would imagine that this is a common practice in the personal training industry, passed on by “master” trainers and even by presenters at personal training seminars. In addition to the increased perceived value, many trainers may believe that constant instructions (most of which is merely verbiage or irrelevant information) make them appear smarter. They’re afflicted with what I call the pedantry syndrome, or the need to appear intellectual.

Physical training isn’t rocket science. It isn’t engineering a skyscraper. It isn’t brain surgery. The image of a personal trainer feverishly pulling a measuring tape against a client in all sorts of directions, calculating the kinematics of every limb movement, and controlling every single motion is a comical one. Of course this is an exaggeration, but I have seen verbal instructions from many trainers that parallel such busy distractions! This practice suggests that the human body is completely stupid and that movement is an entirely novel concept. Us homo sapiens, haven moved about and survived on earth for two-hundred thousand years, are motor morons!

While physical training isn’t quantum physics, it also isn’t merely a spit in the bucket. Most people, if left to their own accord, will eventually learn to perform various exercises correctly, for sooner or later the body always discovers the most efficient way to accomplish a task. The body is an efficient machine, a brilliant result of evolution and its own will to survive. But one of the benefits of receiving good instructions from a personal trainer or a coach is that an exercise can be learned much faster than relying on the body’s natural motor instinct to learn. Not only does a trainer or coach save time, but he or she can minimize injury risks that naturally come with increased physical activities. In the context of sports and athletics, instructions help with faster skill acquisition in more complex motor tasks, as well as prevent bad motor habits from occurring.

During an exercise, good trainers or coaches can differentiate between universal technique and individual differences. Therefore, just the right instructions should be given, with just enough cues offered to address the most important points during the exercise. Complicating the motor learning process with a barrage of instructions and cues is like feeding a child his lunch with a spoon, a fork, a pair of chopsticks and a shovel.

Although flexibility has been a point of emphasis for decades in the fitness and athletic industries, these days many athletes exclude stretching before their athletic events without suffering injuries. Many athletes completely forgo any special stretching regimen. In the average person, stretching may also be unnecessary to begin an exercise bout, and a special stretching regimen may be superfluous for health and fitness.

Stretching may be useful in certain situations, such as in a rehabilitation setting where an individual’s loss of range of motion might have occurred as a result of an acute or chronic injury, requiring specialized stretching techniques to stimulate neural facilitory and inhibitory processes that may result in a gain (or regain) of functional range of motion. In those who have extreme tightness, however, static stretching (holding a stretch) before certain activities might be useful to increase the range of useful joint motion in order to facilitate specific movement patterns.

For the majority, pre-event stretching is not as necessary – if at all – since you can adequately and effectively use the actual movements of the activity in logical progression of intensity and ranges of motion. This process is sufficient to prepare the body for the serious work ahead. In this case, you simply begin the movement gently and with limited range of motion, progressing to higher intensity (or heavier loads) and greater range of motion, until the body feels warm and movement is smooth and unrestricted.

Studies have shown that static stretching before power-based events may be detrimental to force production. This, in turn, decreases performance, and therefore athletes of power-based sports tend to warm up with the progressive, activity-specific technique mentioned above.

So, stretch, if it makes you feel good. But in most cases, you don’t need to stretch before your physical activity. And if you perform your exercises in a full range of motion (which you should), a special stretching program may not be necessary. Instead, enjoy more time with your family, especially with the holidays coming up.

Many of us have been told that building muscles can increase resting metabolic rate, which helps burn more calories while we’re simply lying around, and so armed with barbells, dumbbells and fancy machines we’ve been pumping away for every body part we can name and even those we can’t.

We feed our muscles the right proportion of carbohydrates, protein and fats, and every pound of muscle that we gain requires at least a couple of months of hard work. The average male is lucky to gain eight pounds of muscles in a year – that is, if he weight trains four or five days a week on a split program, eats six meals per day, consumes a large number of calories, supplements with adequate proteins, recovers thoroughly, and lives a relatively stress-free lifestyle conducive to building muscles. The average female, with a far lower level of the anabolic hormone testosterone as compared to that of the average male, is lucky to build even half the amount of muscles achieved by her human counterpart.

And yet we place such a holy emphasis on muscle mass as the savior of our fragile svelte from the forbidden excess. Can a few extra pounds of muscle really help fight off fat and save us from obesity? The increase in resting metabolic rate from additional muscle mass is still unquantifiable, but what’s more interesting is that there is no conclusive evidence that additional muscle mass can even raise metabolic rate. This is a fundamental area that scientists have examined for a long time – it certainly is not a novel concept – and yet no clear answer can be produced. Intuitively, though, we would think that a person with more muscles burn more calories at rest, however the relationship between muscle mass and metabolism is complicated and still not fully understood, and a claim that increasing muscle mass produces a higher resting metabolic rate is premature and likely to be wishful.

So, emerging from the clash between science and intuition, we can assume that adding muscle mass might at best burn a few more calories a day – so few that we might consider it a transient love affair with hope, rather than practicality. Because what if we bust our butts for two months to gain that pound of muscle yet decide to eat that moist caramel-drizzled chocolate cake that pairs so well with a glass of port on Saturday night? Of course, birthday celebration comes to us just once a year, but we’ll probably “celebrate” endless of other occasions throughout the year for the rest of our lives. After all, most of us just want to live a normal life, which (if we’re fortunate) often presents us the wonderful opportunities to taste the delectable foods that we were put on earth to enjoy. Should we then build a hundred pounds of muscle mass to combat the caloric intake? How much muscle can we reasonably build? How much do we want? How much is even healthy? How much muscle can even rev up our resting metabolic rate? According to the science, we will have to walk around like gorillas, if we want our resting metabolic rate to have a remote chance at burning off that chocolate cake.

Let’s look at what the research says, or doesn’t say, about exercise and metabolism.

Resting metabolic rate, the energy required to keep you alive even while you’re just lying still, accounts for approximately 60% to 75% of total daily energy expenditure. The thermic effect of feeding, the energy required to digest and absorb food, accounts for about 5% to 10%. Finally, the energy required in physical activity, the thermic effect of activity, comprises approximately 20% to 30% of daily energy expenditure.

As we can see, resting metabolic rate is the largest component in daily caloric expenditure, so that an increase in this area can result in a favorable shift in energy consumption, possibly directing weight loss.

Studies of exercising subjects indicate a short-term elevation of metabolic rate in response to a single exercise bout – generally termed the excess post-exercise oxygen consumption, or EPOC. This EPOC appears to have two phases, one lasting less than 2 hours, and the second lasting up to 48 hours. The long-held belief that chronic resistance exercise can elevate resting metabolic rate through increased muscle mass probably emerged from studies that suggest this effect; however, many other studies fail to find the same thing. Data concerning long-term effects of exercise on resting metabolic rate are potentially confounded by studies not leaving sufficient time after the last exercise bout for the termination of the EPOC – in other words, the findings of a higher metabolic rate can simply be a result of the EPOC still in effect from the last exercise session, and misinterpreted as an increase in resting metabolic rate. Additionally, many other studies suggest that the increase in metabolic rate is likely a result of an acute effect of a single bout of exercise, and less likely from chronic adaptation of exercise (Speakman, 2003; Bullough, 1995; Sale, 1995).

This should not be taken to mean that muscle mass is unimportant. Its existence is the very blessing that keeps us moving. Without it we become less physically active, which means we burn fewer calories. Its strength, power and endurance allow us to move with vitality, work with purpose, fidget with attention, and dance with grace (or not). And it can very well be that any increase in caloric expenditure outside of the gym is a reflection of us moving more as a result of our muscles becoming stronger.

Whether muscle mass can increase resting metabolic rate enough to meet the practical purpose of weight loss is still unknown, but it is a fact that exercise exerts a thermic effect that lasts for hours beyond the bout. For those of us who want to improve body composition, we should continue to move as often as we can, and with as much intensity as we’re able to, because we must remember that the thermic effect of activity comprises 20% to 30% of our daily calorie expenditure. This, therefore, is the area that we should focus on and push hard in the gym, and then sit back and enjoy the EPOC – that state of increased calorie burning – that spills over to the next 48 hours of our lives outside the gym.

To push this thermic effect of activity, we should chose exercises that are whole-body and intensive, such as squats, Deadlifts, Olympic-style lifts, sprinting and jumping. Not only do these exercises allow us to stoke the metabolic furnace, they also make us more athletic people, so that we tend to move better and with more vitality in everything we do. That is what revs up the metabolic rate!

For a list of references, or if you have questions regarding this article, please email me at Johnny@focusedtrainers.com — Johnny Nguyen

Wobble boards and other "unstable" equipement have their places in a rehabilitation program, and may be useful for the extremely deconditioned. However, for the average, uninjured person, many other exercise techniques are more useful and efficient. But to explain, let's review the scientific literature so that we can gain the appreciation for the effectiveness of traditional strength exercises and to understand our reason for not over-emphasizing the trendy stability-ball and wobble board training commonly seen in the fitness and sport-training industries.

Foot strike and mobility are dependent on several factors that include the feedforward mechanism, muscle stiffness, body and joint positions, and magnitude of foot contact. In walking, running and landing from a jump, the muscles of the legs activate prior to contact. This causes muscle stiffness and allows the limbs (ankles) to act as springs -- this increases mechanical economy and contributes to continual movement.

When discussing ankle stability within a dynamic situation such as a basketball game, it is a useless conversation if we disregard the contribution of the other joints (knees, hips, back, arms, etc). These other joints help attenuate impact forces away from the ankles (or any one particular joint), but they must be aligned within the proper biomechanical parameters and they must act at a specific instant. This process is often a result of the "feedforward mechanism."

Feedforward, in the context of foot strike, contributes to how the body strategically aligns itself prior to foot contact, especially if there are obstacles in the path (ditches, holes, cones, another player's foot, etc.).

Training on the wobble board or foam roller targets primarily the feedback mechanism, and neglects the feedforward. Feedback is essentially a series of proprioceptive reflexes, triggering motor adjustments. Research shows that, AT BEST, the genetically-gifted, well-trained person can make 3 motor adjustments per second -- that's an average of one adjustment for every 0.3 seconds. Now here's the ticker: foot contact during normal running is less than 0.2 seconds, barely time for even one adjustment to occur. This fact has been thought to partially explain the muscular stiffness that occurs in the lower leg prior to and throughout footstrike (a temporal pattern). This stiffness occurs to stabilize the joint during contact and to act as springs to absorb and release forces. The foot doesn't simply stay relaxed at foot contact and then wait for feedback to tell it how to adjust. You'd break your ankle. In other words, in game situations, the force of each foot strike is often abrupt, large in magnitude or high in impulse, and too quick for adjustments. The lower leg must activate prior to contact and stay stiff for protection and to act like springs. Also, instability training does not increase the speed of reflex -- reaction speed is genetic.

According to some literature, *feedforward* is an important implication to motor strategies for injury prevention. If someone attempts a lay-up and in the process and "subconsciously" caught glimpse of the "area" on which he'll land, his body will automatically adjust to align itself and all its joints in the optimal position for the safest landing mechanics -- this is mostly a subconscious process so that he can concentrate on the primary task: putting the ball through the hoop. But if he didn't "see" and "subconsciously record" this landing area or another player's foot waiting at the landing area, the feedforward mechanism is thought to not be triggered and the body may not align itself and all its joints for a safe landing. This is often how athletic injuries occur, sometimes to even the best or most conditioned athletes (eh-hem... Jimmy).

You're either gonna get hurt, or you don't. The instant of injury is extremely fast, and intervention of the feedback mechanism might not be quick enough. So train on the wobble board all you want, but don't expect increased injury prevention over that of plyometrics, Olympic-style lifts, heavy resistance training. In fact, as far as current evidence shows, don't expect training on wobble boards to come even close to traditional training and conditioning.

Why then do we participate in strength and conditioning for athletes if they are "either gonna get hurt or they don't"? Because, in addition to performance enhancement, the more conditioned athletes are likely to delay fatigue, preserve mental sharpness, and make less technical mistakes. Further, the increased structural strengths in bones, connective tissues, and muscles may maximize tensile, compressive, and shearing tolerances for the mechanical stress placed on the body during sports.

Yet why do we still see injuries in even the most conditioned athletes? Sometimes the mechanical stress surpasses the structural strength of the body. Sometimes the stress is applied at a faster rate than the muscle's ability to contract and protect. Or sometimes the muscles don't relax in time to absorb the force. There are many factors. The mechanisms of injury are many. Although strength can decrease the risk of injury, it alone does not eliminate injuries, and as coaches, trainers, athletes and people who participate in fast-action sports it's important to know why. — Johnny Nguyen

More and more adolescents are participating in sports. To augment their performance in sports they also engage in weight training. Already training and competing in their sports, is it beneficial for young kids to add strength training to their program?

Several studies show that children and adolescents do in fact benefit from strength training. Adolescents can gain neuromuscular strength, possibly due to increases in neuromuscular coordination and activation (1, 2, 3, 6). Muscular size increase was not significant, however, because at these ages the status of endogenous androgen (the body's own hormones) isn't optimal for muscular growth (2). The main benefits of increasing strength are improvement in motor qualities for various sports and lower risk of injuries in contact and non-contact sports. This increases the child's athleticism and confidence.

Adolescents not directly involved in sports may also benefit from strength training. Increased strength may improve motor qualities in activities of daily living. Also, just as it reduces the risk of athletic injuries, strength can reduce the general risk of injuries for the non-athlete. Further, strength training can establish a physical and psychological foundation for habitual physical activities as these kids mature into adults. One study also reveals positive effects of strength training on the emotional well-being and the body image of females (all test variables improved significantly after strength training twice per week for 15 weeks) (4).

Many adults are concerned about the effect resistance training may have on the growing adolescent. Some fear that, among other injuries, the growth plates at the ends of long bones may close prematurely, which results in stunted growth. However, given proper supervision and appropriate program design, adolescents participating in resistance training do not appear to be at any greater risk of injuries than those who don't participate in such training (2, 3). Other research show that a supervised resistance program does not adversely affect bone, muscle, or growth plates -nor does it adversely affect growth, development, flexibility, or motor performance (5, 9). It has been shown that adolescent athletes may be at risk for delayed physical maturation when intense training (of any type) is combined with insufficient nutrient and caloric intake. However, once training intensity decreases and caloric intake increases, “catch-up” growth commonly occurs and adult stature is not compromised (9). A perceptible and skillful coach or trainer should be able to observe any sign that may indicate too much training intensity and not enough caloric in-take, and then modify the program. The force created as the body moves against the ground (such as running and jumping) is called ground reaction force, or GRF. GRF is measured on a mechanical device commonly called a force plate. This force is transmitted through the body. Measured ground reaction forces are often found to be higher in sports involving jumping and landing than in resistance training. Furthermore, sports that don't involve jumping activities have been found to also produce forces that exceed those of resistance training (8). So playground activities may also produce ground reaction forces higher than resistance training. Considering the collective scientific information on the benefits and safety of resistance training for the adolescent, it is a good idea to involve the child in a weight training program that may increase his/her motor skills, injury prevention, self-esteem and athleticism.

It is also a good idea to seek a skillful strength and conditioning coach or personal trainer to develop a strengthening program for the child because proper instructions on biomechanics to teach movement skills have been found to improve benefits and safety (7)

 While all lifting should be done under control, it can and should be performed at different speeds. Muscular contraction exists on a continuum of velocity, known as the force-velocity curve. When the muscle moves a very heavy weight, it produces high force with low velocity, but when it moves a lighter weight, it produces less force but with more velocity. Contraction velocity is a specific neuromuscular quality that must be trained to be optimized. In the simplest interpretation: If you train slowly, you‚ll be slow, and if you train fast, you‚ll be fast. Additionally, training at higher velocities results in a high metabolic cost, meaning a greater amount of calories are consumed during the task. This translates to a body that is conditioned to work at a higher capacity and with higher fuel consumption. The benefits of training through the spectrum of force and velocity are that it prepares the body for work, play and life. Each of us is certain to remember those situations in life that require us to move quickly and abruptly, whether they were playful, or out of urgency. As beings of locomotion, we need to move, and sometimes we need to move fast. So we prepare our bodies (and mind) to do so with ease.

Very much so, Read on to find out how and why.

To get the most out of the fitness training program, you must get the most out of recovery. Most people emphasize hard training, but many neglect restoration after and between the hard training. In fact, this is the most forgotten part of many fitness training routines. Without restoration, your training routine is incomplete.

The first and most important recovery method is proper nutrition. Whether you are on a muscle-gain or a fat-loss program, all training sessions should end with a consumption of a carbohydrate and protein source – about a three-to-one ratio, respectively. This is to refuel the body and to maximize the anabolic effect, which allows you to maintain or gain some lean muscles. Remember, muscles help burn fat, for those of you on a fat-loss program. Ratios of nutrients (carbohydrates, protein and fats) for meals during the rest of the day are adjusted depending on what your goals are. Proper hydration levels are also important in restoration.

Other important procedures to maximize recovery are rest and quality sleep. During this time the body heals itself, where tissues damaged by the stress of exercise and daily activities are regenerated. During this time of rest and sleep other biological functions (such as the endocrine and nervous systems) are also recovering. This recovery is important to facilitate good health and fitness gains. Other great recovery methods include massage, meditation, saunas, whirlpools, and music. Anything that brings on relaxation can be considered a form of restoration.

Optimal restoration allows you to work harder, think clearer, and be healthier and fitter. Is your routine complete?

The idea of bulking up and getting too big is a sensitive subject for women. Truth be told, all forms of strength training causes a subsequent increase in muscle mass. The trick is that some folks less than others have the genetic potential for fast gains in lean mass. This may be the product of body composition: or number of fast twitch muscle fibers vs. slow twitch fibers. Fast fibers are the larger sized fibers, adding size increases. Diet and nutrition can also play a role growth potential. Steroids have spanned the muscle building programs that continue to surface stereotypes and myths that do not reflect drug-free weight training participation. The first place to look beyond genetic makeup is program design. To issue a healthy dose of strength training, trainers at FIT , as well as scientific evidence reports that multi joint, multi-angle weight bearing exercise produce greater results in less time. These exercises include weighlifting/powerlifting style lifts like squats, deadlifts, lunges/step ups progressing to the Olympic style lifts, which include the Clean and Jerk and Snatch. The low weight and high reps is not the only way to curb bulking type symptoms. Studies show performing low reps of 1-3 with heavy weights may produce favorable results for those looking to get strong and not big. Before initiating such a high resistance training program consult with an FIT trainer for proper progression of training intensities.

It seems that higher intensity training consumes more calories, and that the more calories burned during the activity, the greater the fat loss, no matter what the source of these calories -- carbohydrate, fat, or protein. The overall number is the goal to losing fat mass.

But the calories burned during the activity is only a partial solution. The calories that continue to be burned after the cessation of activity is a significant factor in losing body fat. Exercises that push the body into anaerobic metabolism tend to have the greatest effect on how many calories continue to be burned after the activity. These exercises include weight training, Olympic-style weightlifting, and high-intensity interval training (such as sprinting on the treadmill, bike or Concept 2 rower). This "afterburn" is called excessive post-exercise oxygen compensation, or EPOC. This is a process that returns the body to homeostasis: clearance of lactic acid, re-oxygenation of tissues, glycogen refuel, etc. This process itself requires energy, and this energy comes from the oxidative system, where fat is the primary source.

In short, the more you can push the body into the anaerobic metabolism, the longer the EPOC. Interval training allows the individual to truly push harder than steady-state training. There is actually a lot of information on EPOC. Below is just a few of the studies out of dozens that we found in the past couple of weeks. Please check them out.

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Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.

Schuenke MD, Mikat RP, McBride JM.
Present address: Department of Biological Sciences, Ohio University, 128 Irvine Hall, Athens, OH 45701, USA. mschuenke@hotmail.com

Studies have shown metabolism to remain elevated for hours following resistance exercise, but none have gone beyond 16 h, nor have they followed a whole body, high intensity exercise protocol. To examine the duration of excess post-exercise oxygen consumption (EPOC) following a period of heavy resistance exercise, seven healthy men [mean (SD) age 22 (3) years, height 177 (8) cm, mass 83 (10) kg, percentage body fat 10.4 (4.2)%] engaged in a 31 min period of resistance exercise, consisting of four circuits of bench press, power cleans, and squats. Each set was performed using the subject's own predetermined ten-repetition maximum and continued until failure. Oxygen consumption ( ) measurements were obtained at consistent times (34 h pre-, 29 h pre-, 24 h pre-, 10 h pre-, 5 h pre-, immediately post-, 14 h post-, 19 h post-, 24 h post-, 38 h post-, 43 h post-, and 48 h post-exercise). Post-exercise measurements were compared to the baseline measurements made at the same time of day. The was significantly elevated ( P<0.05) above baseline values at immediately post, 14, 19, and 38 h post-exercise. Mean daily values for both post-exercise days were also significantly elevated above the mean value for the baseline day. These results suggest that EPOC duration following resistance exercise extends well beyond the previously reported duration of 16 h. The duration and magnitude of the EPOC observed in this study indicates the importance of future research to examine a possible role for high intensity resistance training in a weight management program for various populations.

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Metabolism. 1991 Aug;40(8):836-41.
Effect of intensity of exercise on excess postexercise O2 consumption.

Bahr R, Sejersted OM.
Department of Physiology, National Institute of Occupational Health, Oslo, Norway.

After exercise, there is an increase in O2 consumption termed the excess postexercise O2 consumption (EPOC). In this study, we have examined the effect of exercise intensity on the time course and magnitude of EPOC. Six healthy male subjects exercised on separate days for 80 minutes at 29%, 50%, and 75% of maximal O2 uptake (VO2max) on a cycle ergometer. O2 uptake, R value, and rectal temperature were measured while the subjects rested in bed for 14 hours postexercise, and the results were compared with those of an identical control experiment without exercise. An increase in O2 uptake lasting for 0.3 +/- 0.1 hour (29% exercise), 3.3 +/- 0.7 hour (50%) and 10.5 +/- 1.6 hour (75%) was observed. EPOC was 1.3 +/- 0.46 I(29%), 5.7 +/- 1.7 I (50%), and 30.1 +/- 6.4 I (75%). There was an exponential relationship between exercise intensity and total EPOC, both during the first 2 hours and the next 5 hours of recovery. Hence, prolonged exercise at intensities above 40% to 50% of VO2max is required in order to trigger the metabolic processes that are responsible for the prolonged EPOC component extending beyond 2 hours postexercise.

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J Appl Physiol. 1997 Jul;83(1):153-9.
Excess postexercise oxygen consumption and recovery rate in trained and untrained subjects.

Short KR, Sedlock DA.
Exercise Physiology Laboratory, Department of Health, Kinesiology, and Leisure Studies, Purdue University, West Lafayette, Indiana 47907, USA.

The purpose of this study was to determine whether aerobic fitness level would influence measurements of excess postexercise oxygen consumption (EPOC) and initial rate of recovery. Twelve trained [Tr; peak oxygen consumption (VO2 peak) = 53.3 +/- 6.4 ml . kg-1 . min-1] and ten untrained (UT; VO2 peak = 37.4 +/- 3.2 ml . kg-1 . min-1) subjects completed two 30-min cycle ergometer tests on separate days in the morning, after a 12-h fast and an abstinence from vigorous activity of 24 h. Baseline metabolic rate was established during the last 10 min of a 30-min seated preexercise rest period. Exercise workloads were manipulated so that they elicited the same relative, 70% VO2 peak (W70%), or the same absolute, 1.5 l/min oxygen uptake (VO2) (W1.5), intensity for all subjects, respectively. Recovery VO2, heart rate (HR), and respiratory exchange ratio (RER) were monitored in a seated position until baseline VO2 was reestablished. Under both exercise conditions, Tr had shorter EPOC duration (W70% = 40 +/- 15 min, W1.5 = 21 +/- 9 min) than UT (W70% = 50 +/- 14 min; W1.5 = 39 +/- 14 min), but EPOC magnitude (Tr: W70% = 3.2 +/- 1.0 liters O2, W1.5 = 1.5 +/- 0.6 liters O2; UT: W70% = 3.5 +/- 0.9 liters O2, W1.5 = 2.4 +/- 0.6 liters O2) was not different between groups. The similarity of Tr and UT EPOC accumulation in the W70% trial is attributed to the parallel decline in absolute VO2 during most of the initial recovery period. Tr subjects had faster relative decline during the fast-recovery phase, however, when a correction for their higher exercise VO2 was taken. Postexercise VO2 was lower for Tr group for nearly all of the W1.5 trial and particularly during the fast phase. Recovery HR kinetics were remarkably similar for both groups in W70%, but recovery was faster for Tr during W1.5. RER values were at or below baseline throughout much of the recovery period in both groups, with UT experiencing larger changes than Tr in both trials. These findings indicate that Tr individuals have faster regulation of postexercise metabolism when exercising at either the same relative or same absolute work rate.

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Med Sci Sports Exerc. 1989 Dec;21(6):662-6.
Effect of exercise intensity and duration on postexercise energy expenditure.

Sedlock DA, Fissinger JA, Melby CL.
Exercise Physiology Laboratory, Purdue University, West Lafayette, IN 47907.

The purpose of this study was to examine 1) the effect of two exercise intensities of equal caloric output on the magnitude (kcal) and duration of excess postexercise oxygen consumption (EPOC) and 2) the effect of exercise of equal intensity but varying duration on EPOC. Ten trained male triathletes performed three cycle ergometer exercises: high intensity-short duration (HS), low intensity-short duration (LS), and low intensity-long duration (LL). Baseline VO2 was measured for 1 h prior to each exercise condition. Postexercise VO2 was measured continuously until baseline VO2 was achieved. The duration of EPOC was similar for HS (33 +/- 10 min) and LL (28 +/- 14 min), and both were significantly longer (P less than 0.05) than the EPOC following LS (20 +/- 5 min). However, total net caloric expenditure was significantly more (P less than 0.05) for HS (29 +/- 8 kcal) than for either LS (14 +/- 6 kcal) or LL (12 +/- 7 kcal). The exercise conditions used in this study did not produce a prolonged EPOC. However, the exercise intensity was shown to affect both the magnitude and duration of EPOC, whereas the exercise duration affected only the duration of EPOC. Moreover, the duration of EPOC and the subsequent caloric expenditure were not necessarily related. Based on the resulting magnitude of the postexercise energy expenditure, it is possible that EPOC may be of some value for weight control over the long term.

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Eur J Appl Physiol Occup Physiol. 1993;67(5):420-5.
The effects of intensity of exercise on excess postexercise oxygen consumption and energy expenditure in moderately trained men and women.

Smith J, Mc Naughton L.
University of Tasmania at Launceston, Centre for Human Movement Studies, Australia.

This experiment investigated the effects of intensity of exercise on excess postexercise oxygen consumption (EPOC) in eight trained men and eight women. Three exercise intensities were employed 40%, 50%, and 70% of the predetermined maximal oxygen consumption (VO2max). All ventilation measured was undertaken with a standard, calibrated, open circuit spirometry system. No differences in the 40%, 50% and 70% VO2max trials were observed among resting levels of oxygen consumption (VO2) for either the men or the women. The men had significantly higher resting VO2 values being 0.31 (SEM 0.01) l.min-1 than did the women, 0.26 (SEM 0.01) l.min-1 (P < 0.05). The results indicated that there were highly significant EPOC for both the men and the women during the 3-h postexercise period when compared with resting levels and that these were dependent upon the exercise intensity employed. The duration of EPOC differed between the men and the women but increased with exercise intensity: for the men 40%--31.2 min; 50%--42.1 min; and 70%--47.6 min and for the women, 40%--26.9 min; 50%--35.6 min; and 70%--39.1 min. The highest EPOC, in terms of both time and energy utilised was at 70% VO2max. The regression equation for the men, where y = O2 in litres, and x = exercise intensity as a percentage of maximum was y = 0.380x + 1.9 (r2 = 0.968) and for the women is y = 0.374x - 0.857 (r2 = 0.825).

— FIT Staff

As a natural method to measuring strength and power, the lifting of weights was practiced in the ancient Greek and Egyptian societies. Lifting weights became an accepted sport in the first Modern Olympic Games, in 1896, Athens, and inherited the name Olympic Weightlifting. The first World Championships in this sport, however, was held five years earlier on March 28th, 1891, in England. Modern Olympic Weightlifting comprises of two competitive lifts: The Snatch, and the Clean and Jerk. The practice of these two lifts outside of the Olympic Games, however, is referred to as "weightlifting" (one word), or Olympic-style weightlifting. The fact that Olympic-style weightlifting spans three centuries (1891 through the 20th Century and into the 21st Century) makes it the most researched and well-understood strength-training activity. It is, as you inquired, the real deal.

In the 1950s and 1960s the popularity of Bodybuilding -- the era of big muscles, the birth of the physique culture -- changed the style of lifting weights to what is commonly seen and replicated in most gyms today: Extensive use of exercise machines, higher repetitions per exercise, excessive focus on training body parts separately (as oppose to the whole body), and the trade-off of function for mostly form.

Bodybuilding-style training began overshadowing Olympic-style weightlifting. In fact, bodybuilding principles still have a prominent grip on many of today's gym practices, health-club programs, magazine articles, and physical therapy prescriptions. Although one of many good ways to train, bodybuilding falls short of delivering the kind of functional qualities achieved through Olympic-style weightlifting.

Olympic-style weightlifting not only provides numerous benefits (see previous "ask the expert" question on weightlifting), it is also statistically safer than most popular sports, having among the fewest injuries per participation hour. In fact, fewer injuries occur with weightlifting than regular weight training. This is perhaps due to the fact that participants of Olympic-style weightlifting typically spend a lot of time learning and acquiring technique, and that, without technique, lifting large weight is simply not possible. The nature of Olympic-style Weightlifting is that, if you don't have good technique, you generally can't lift a heavy enough weight to cause injury. There are other factors that contribute to the safety of Olympic-style weightlifting, such as the option to drop the weight if the technique is not perfect, and the specialized bar is made specifically for Olympic-style weightlifting. No single style of training should make up an entire fitness program, but because of the functional benefits and the safety of Olympic-style weightlifting, it is, without argument, here to stay. — FIT Staff

Olympic Weightlifting has endured for over a century, and through this time period has been a focus of countless scientific studies. The research in this area is unequivocal. Although Olympic Weightlifting is a sport in the Olympic Games, it is actually a wonderful way to train the body. We generally don’t train the average client on the same intensity level of Olympians, but we use their training principles for our clients to:

    * decrease body fat
    * strengthen their muscles
    * strengthen their connective tissues
    * strengthen and increase their bone content
    * increase their functional strength
    * increase their functional power (the ability to move fast and “young”)
    * increase their functional flexibility
    * improve movement economy
    * stimulate their metabolic system
    * increase their ability to utilize calories
    * increase good hormones
    * improve body composition
    * improve health markers
    * improve VO2 capacity

But don’t other methods of resistance training affect the same results?

Yes. But because of the high-power nature of the Olympicstyle weightlifting, far more energy is required, therefore stimulating the metabolic process much more than other types of resistance training. And, because of the high energy demand, caloric consumption is tremendous. This style of lifting also stimulates both strength and power at the same time, two distinct motor qualities very useful in
life, sport, and work.

Based on extensive research into the Olympic-style weightlifting, we find that adding this method of training to our clients’ fitness program gives them the most efficient workout in the least amount of time.
— FIT Staff

This deals typically with muscle mass.  Muscle burns calories, so the individual with more muscles is able to burn more calories.  Genetically, men have more muscles than women, and therefore burn more calories.  However, if a man started out with the same body fat PERCENTAGE as a woman, then he doesn’t have it any easier than her.  Further, when comparing fat loss between the genders, factors such as lifestyle, training level, eating habits, and genetics must be considered.  So hard work is relative and isn’t reserved for only women.

Also, some have theorized that because women are the “child-bearing” ones between men and women, Mother Nature has blessed women with the ability to resist weight loss in order to still keep the baby alive while pregnant. This is why they carry their more fat in the abs, thighs and hips, or child-bearing areas. That’s a theory only. Both make sense. Female bodybuilders have to usually do more hours of cardio versus male bodybuilders. It’s a tough hand dealt to women, but that’s the way it goes.

I’m not sure what men do “not have to work as hard” means? Does it mean men can eat less calories and do less cardio? Women need to understand that when you have more muscle, you crave to eat more food. So trust me, they’re working hard in other ways too. Decreasing levels of progesterone in women seem to increase hunger as well, and this seems to be another poor hand dealt to women, however, this cycle is temporary and not all women respond the same way. Women still lose weight while experiencing this.

We have all met women who seemingly can eat all they want and not put on weight and men who have difficulty losing weight yet gain weight easily – the answer comes down to body composition. The higher a person’s percent muscle mass, the faster their metabolism. Percent muscle mass is genetic on some level, but, in both women and men, is influenced through proper strength and cardiovascular training. - Tracey Downing

For convenience nutrition/energy bars can be a useful tool in bridging the gap between meals. By ingesting an energy bar containing 200-350 calories between meals you can maintain your glucose levels (circulating blood sugar) and avoid the mid-day crash.  Care should be taken to find bars containing “real food” and few additives.

Look for energy bars that contain a balance of complex carbohydrates, protein and essential fats.  Seek nutrition bars with a breakdown similar to this:

In addition, be careful not to consume an energy bar over 400 calories in one sitting.  A helpful tip is to cut the bar in half and consume half between breakfast and lunch and the second half in between lunch and dinner. 

I recommended “caution” because some bars have hydrogenated oils in them making them undesirable for people trying to eat healthy.  Some of the sugar alcohols found in todays “low carb and low net carb bars” can cause GI distress especially if used in conjunction with exercise.  I believe 400 Kcal in one “snack” probably covers the needs of 90% FIT ’s population.

As for the bars that FIT provides, we look at the following before offering these products to our clients:

   1. Calories
   2. Purpose, as in snack vs. meal replacement vs. post-workout
   3. Related to #2, I check if it is low-glycemic versus high-glycemic. Each has their purpose and should be applied as such.
   4. Ingredients, as in the type of fat content? How much? Type of protein content? Type of carb content? How much of each?
   5. Price.
   6. The most important, taste, which is all trial and error with our clients
   7. Company’s reputation.

- Tracey Downing

Yes, when done appropriate stretching can:

    * increase the range of useful movement
    * Reduce the incidence of injury
    * Decrease the severity of injury
    * Delay the onset of muscular fatigue
    * Increase the level of skill and muscular efficiency
    * Prolong sporting life

(Keith, 1977; Weiss, 1976; Holland, 1968; de Vries, 1966, 1966)

Supertraining,2003

What people don’t realize is that exercise itself can be the stretch.  Olympic Lifts, certain medicine ball exercises, some kettle bell work are often used at FIT as forms of active and/or ballistic stretching.

Active stretching is the process of using opposing muscles to dynamically move the joint into a range of motion.  The supine straight-leg stretch is an example.

Dynamic stretching uses the muscle’s force production and the body’s momentum to take a joint through the full range of motion.  Standing leg swings is an example.

Dynamic stretching has been found to be more effective prior to doing more multi-joint movements.  For example, if you are going to play golf.  Do stretches that resemble the movement of the golf swing, an easy swinging motion with a low iron.  This will not only help with joint ROM, but will also prepare the muscles for the stress and speeds of contraction the muscles will be exposed to in your normal swing.

Gradually increasing the speed and range of motion of dynamic/ballistic stretching has some benefits over static stretching because ballistic actions are a frequent component of most sports, other forms of stretching usually do not address this specificity of joint action.

LAW OF SPECIFICITY…  this is my three word answer - Tracey Downing

There can be several possibilities for an individuals lack of flexibility, ranging from connective tissue degregation with age to lack of activity. This lack of activity is a major contributor for most adults. As we age we have a tendency to become less active than when we were kids, thus limiting the use of the muscle, tendons, and ligaments, all of which affect our flexibility or lack there of. It is however imperative to say that flexibility can be gained at any age by becoming involved in a regular exercise program that involves full range of motion exercises along with a regular strecthing program. - Tracey Downing

The idea of bulking up and getting too big is a sensitive subject for women.  Truth be told, all forms of strength training causes a subsequent increase in muscle mass. The trick is that some folks less than others have the genetic potential for fast gains in lean mass.  This may be the product of body composition: or number of fast twitch muscle fibers vs. slow twitch fibers.  Fast fibers are the larger sized fibers, adding size increases.  Diet and nutrition can also play a role growth potential.   Steroids have spanned the muscle building programs that continue to surface stereotypes and myths that do not reflect drug-free weight training participation.

The first place to look beyond genetic makeup is program design.  To issue a healthy dose of strength training, trainers at FIT , as well as scientific evidence reports that multi joint, multi-angle weight bearing exercise produce greater results in less time.  These exercises include weighlifting/powerlifting style lifts like squats, deadlifts, lunges/step ups progressing to the Olympic style lifts, which include the Clean and Jerk and Snatch.

The low weight and high reps is not the only way to curb bulking type symptoms.  Studies show performing low reps of 1-3 with heavy weights may produce favorable results for those looking to get strong and not big.   Before initiating such a high resistance training program consult with an FIT trainer for proper progression of training intensities. - Tracey Downing

It depends on your current level of fitness, goals, timetable if any, and type of exercise.

The general rule of thumb is that working out 1x a week is to maintain your level of fitness, with little if any gains. Training 2x a week you will feel the results in health and slowly increase strength, power, or whatever your training goals entail. Training 3x a week and you will see and feel results more quickly.

So long as you are following a safe (read scientifically designed) program, there is little downside to increasing your training frequency so long as intensity is adjusted accordingly. There are a number of training variables that can be tweaked based on the time allocated to exercise and the desires of the participant, the key to any program is consistency and commitment. It is well advised to speak to an exercise specialist about your goals as well as how much time you are able to commit in order to determine what will work best for you. - Tracey Downing