With our unique exercise methodology come many questions. Here are some of the most commonly asked:
High intensity strength training requires time for the body to recover. Health and fitness gains are not attained during the actual workout. The body makes changes during periods of rest and recovery, typically 48-72 hours. During the actual workout process the muscles are broken down. Only through rest and proper nutritional habits can the muscles develop and become stronger. The quality of your workouts is the key. Two high quality workout sessions a week is more than adequate to obtain optimal results. Working out more than twice a week provides little, if any, additional benefit. Unfortunately, we have been lead to believe that more is better, when in fact less is more.
Absolutely! One should know that there is a difference between cardiovascular exercise and aerobic exercise. This 20 minute workout will adequately elevate your heart rate and improve your heart and lung capacity, which is enough to keep your cardiovascular system healthy. In itself, strength training will not make you an elite runner, but you don't need the aerobic capacity of a marathon runner to have a strong, healthy cardiovascular system. What you will find is that the strength training will make you better at the recreational activities you enjoy.
Yes. In fact, many studies have shown improvements in blood pressure from strength training. Proper breathing is necessary throughout the entire exercise session. There is a natural tendency for people to hold their breath when exerting force against resistance. Holding your breath can increase blood pressure to dangerous levels. One should be breathing freely and naturally during all exercises. By following the proper breathing techniques during strength training, blood pressure can be controlled.
Yes! Be sure to always check with your doctor first. There are some medical reasons why some women should not exercise during their pregnancy. During the first trimester, high intensity strength training should be avoided as a safety precaution. Once past the first trimester strength training can be continued, but modifications will have to be made as the pregnancy progresses. There are many benefits through our method of strength training that will prepare you for pregnancy and labor.
Yes. From the beginner to the advanced athlete, our approach to strength training benefits everyone. Somewhere between the ages of 25 and 30 all of us begin to lose muscle tissue. This loss of muscle tissue leads to many age related conditions such as osteoporosis, diabetes, and back pain. Strength training is the most important step one can take to not only stop, but reverse, the aging process. Our safe approach to strength training is the most effective way to maximize strength gains and minimize injury. By reviewing each person's medical background, we will be able to make necessary modifications to their exercise program.
It is important that you understand the difference between weight loss and fat loss. Weight loss can be a combination of muscle, fat, and water loss. The last thing you want to do is lose muscle mass. Muscle mass is key to increasing your metabolism and burning calories, even while at rest. The goal is to decrease your body fat percentage through proper nutritional habits. Exercise alone will not reduce body fat. It is only in conjunction with a structured nutritional program that you can achieve a safe and healthy loss of body fat. Keep in mind that even while reducing body fat, your weight may stay the same or even increase, as muscle mass weighs more than fat.
Most people do not have the genetic capabilities to become overly muscular or bulky. Some of the bodybuilders you see are using performance enhancing substances to develop their muscular size. Due to the fact that women lack the male hormone testosterone, it is not likely that their bodies will bulk naturally. Each person has their own genetic potential. Again, nutrition will play a significant roll in being able to "see" the results of your hard work.
Men typically want to increase their muscular size. This can be achieved, but only up to their genetic potential. The biggest changes will be seen with a consistent workout schedule and a sound nutritional program.
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