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Exercise

25

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): full-body workouts, types of exercise, technique and momentary muscular failure (part 2)

After writing the last post, I have been excited to get on with detailing the practical elements of HIT for you to use. But before I do that, we have some ground to cover on the theory and science behind High Intensity Resistance Training. In this post, I will detail the fundamentals of a HIT workout, including the types of exercises used, correct technique and discuss momentary muscular failure (MMF), the role it plays and how to get the most out of it.

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11

Oct'17

The Complete Beginner’s Guide to High Intensity Resistance Training (HIT): What it is, how it compares to other forms of exercise and the results you can expect to get (part 1)

For a while I have wanted to put out a free in-depth resource to act as a thorough introduction to the topic of High Intensity Resistance Training (HIT) for those of you who are just discovering it, and as a refresher for those who need to get back to the basics of what simply works. This is the article I wish that I had had access to when I first began resistance training in earnest back in 1996. It will be a simplified summation of the 21 years of experience I have; training myself, training with other experts in the …

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04

Oct'17

The Ultimate Science-Based Resistance Training Routine for Older Adults

On 28th September 2017, a mini review into resistance training for older adults was published in Experimental Gerontology titled “A minimal dose approach to resistance training for the older adult; the prophylactic for aging”. This is a very exciting piece of research, thrilling for the simplicity and practicality of its conclusions and recommendations. It is the kind of paper that I want to beam into the hands of every individual over the age of 60 and every health influencer of that age group too. Scratch that, if all other resistance training research on earth was somehow decimated and just this …

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06

Sep'17

Fitness and fatness: can you be fat and fit, …or even slim and unfit?

Sometimes in order to save time and avoid mental strain we have a tendency to oversimplify.  However, like many situations, over simplification to save time comes at the expense of accuracy and relevant nuance. The concept of being “fat, but fit” or “The Obesity Paradox” meets this criterion.   Generally, being overweight or obese is bad for you.  Obese individuals have a higher risk of developing cardiovascular disease and type 2 diabetes than lean people.  Likewise, being unfit is considered an independent risk factor for developing the same conditions. At first glance, our initial impression of those who are overweight …

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14

Nov'16

How to prepare for a Military Fitness Test

Six years ago at the age of 18 I applied to join the Royal Navy. I passed the initial exams and interviews but what I was most concerned about was the navy’s basic fitness test. The test consisted of a 1.5m run (to be completed in 13 min 10 sec or less), 20 push-ups and 20 sits-up and a swim test that included a 50 meter swim and treading water for 2 minutes while wearing a set of baggy overalls. I felt that the swim test was not an issue as I was a strong swimmer at that point. However …

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28

May'16

Physically Fit for Life Part 2: Resistance Training

In the last post, I covered the benefits of performing regular moderate intensity activity, specifically walking. As discussed in that post, walking is a form of exercise that helps to improve the first 7 factors on our list highlighting some of the most important benefits that can be attained through exercise.   In this post I am going to address another type of exercise, one that can stimulate positive adaptations in the remaining 9 factors for being Physically Fit for Life, namely: Muscle tissue mass Strength, across your entire muscular system Bone mass density and the strength and integrity of your joints, …

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11

Apr'16

Physically Fit for Life

In the last article posted to this blog, I discussed the current widespread attraction to extremes in the realms of physical fitness and appearance and the potential damage that this can do. If you haven’t read that article you can check it out: Attraction to the Extremes of Physical Fitness. I want to spend this post developing an idea alluded to in the previous post, that of a more sane approach: the goal of being physically fit for life. Lets start out working backwards by defining the results we require of exercise, results that will match our aim of being …

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24

Jan'16

Attraction to the Extremes of Physical Fitness and Appearance and How it May be Harming You

  Before we delve in to the main topic of this article I am itching to tell you, as an aside, how to be a world-class athlete, let me get that off my chest then I guarantee we’ll get back to the bigger picture.   How to be a World Beating Athlete Perhaps You’d Like To: Run 100m faster than Usain Bolt or Florence Griffith-Joyner? Run a marathon in less time than Dennis Kimetto or Paula Radcliffe? Out-punch Mike Tyson or Ann Wolfe? Develop superior conditioning to Conor McGregor or Holly Holm? Build an Olympian body to outclass Arnold Schwarzenegger …

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21

Dec'15

Performance Pins for Drop Sets

What are Performance Pins?   What are drop sets? A drop set refers to the technique where an exercise is performed with a given load as per usual. However instead of finishing the exercise when the targeted musculature has reached MMF in the initial set, the weight is reduced by approximately 10-25% as quickly as possible and the trainee continues to perform the exercise with this reduced load. The person exercising will usually be able to achieve an additional 1-4 repetitions with the lighter load.   Are drop sets useful? When would you use them? There are three circumstances that …

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11

Jun'15

Metabolism, in the mind’s eye

In my experience, most high-intensity training (HIT) practitioners don’t focus on metabolism. It’s hard to blame them. Discussion of force, velocity, muscle tension, and momentary muscle failure have real-world applications that clients can knowingly experience. Metabolism is practically invisible and lacks easily accessible realtime metrics that we can share with our clients. However, we would be remise if we didn’t share the truly amazing adaptations that occur within seconds of finishing a HIT session. The energy systems Before we jump into the adaptations that occur from HIT, a basic understanding of metabolism is necessary. Most people are familiar with the …

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