The Secret Equation to Getting the Most Out of Your Training: Rest= Downloading Results!

If you've noticed lately, during your training sessions, we are emphasizing rest and recovery between sets, and even workouts, a lot more than previously. Why are we doing this? Is it to torture you to keep you here longer? Well... maybe- we like having you around! But, there's also a science behind rest periods, be it between sets or between workouts.

The goal of every training session is to improve in form, function, and strength, and to get the best possible results in that session. If you break it down, in order to have the best possible training session, it's composed of the best possible sets, which are composed of the best possible reps. Every time you perform a repetition of an exercise or movement, you are "downloading" information into your brain and eliciting an "adaptation" to the load you're placing on it. Therefore, we only want to download the best possible information if we want to get the best possible results. The brain is capable of downloading and adapting very quickly, but one principle that's always in play is: "The greater the load, the greater the learning." This means the more we "load" a movement with weight, speed, focus on form, higher repetitions, etc., the more "learning" for the brain.

Now picture your brain as a very advanced, "super-computer." Downloading too much information at one time slows the function of the entire computer down until all of that information is downloaded. If you've downloaded good information, hopefully your computer still runs well or even better, and performs the tasks you'd like it to do. This same process is happening in your body during your workout! If you don't allow your brain "download" time, you don't function as well in your remaining sets, which means you're downloading "sloppy" information into your body. Sure, you'll get some benefit, maybe. Or, you may not if you've downloaded the wrong, or incomplete information. If you've recovered fully before beginning your next set or workout, you've given yourself the opportunity to download the best information (perfect reps) you can possibly give to allow your body to adapt and change into what you want it to be- a lean, strong, well-functioning machine! Another cool feature of our brain and body is that we always get better at what we do. This means, the more you practice recovery, you'll get better at it, recover faster, and be able to get more work done in less time!

All science aside, if you don't need to rest, did you work hard enough in that set to get a benefit? :) Work hard, and enjoy the "download time" between sets and workouts, because the completion of the download is what's truly giving you the results!

The Cardio Conundrum: What's Really Beneficial? (Part 2)

This is a great question that we get asked all the time. If you've noticed by now, Fitness Evolved has no "cardio machines." "If you have no machines, how am I going to get a cardio workout?" "Don't I need to do cardio if I want to lose weight/burn fat?"

This week's "Part 2" addresses the 2nd question stated above.
(Check our blog to refresh you on our definition of "cardio exercise" if you need a reminder.) As we established last post, strength training to increase heart rate, respiration rate, and muscle activation is a higher-payoff for cardiovascular training and efficiency.

So, what about fat burning? In the early 1980's, someone did some ground-breaking research (at the time) and was able to identify what macro-nutrients (fat, protein, or carbs) are being burned for energy at certain heart rates or intensities of acitivity. Thus, the "Fat-Burning Zone" was discovered. When you're working out in the "Fat-Burning Zone," you're working at a lower intensity, and burning mostly fat for energy (FYI, you're "working" in the "Fat-Burning Zone" right now while reading this email!). So, it would make sense to work out at low intensities for a long time to burn more fat, right? Wrong! We forgot to take into account how adaptable human beings are! We are always adapting and getting more efficient at what we practice. The problem with aerobic training for fat burning is that the more we do it, the better we get at it. So, after a few sessions, it will take you 40 minutes to burn the same amount of calories you burnt last session in 30 minutes. As you get fitter, you have to work longer at that "steady state" to burn the same amount of calories. So always doing an hour on the elliptical trainer at the same speed will very quickly lose it's effectiveness. Haven't we all been to the gym and seen the same people on the same machines they were on a year ago, doing the same workout, and they still look the same? They're too good at what they're doing and not getting the response they're looking for!
So how do we burn more fat? By increasing the metabolic demand of the steam engine we call the "muscular system." Other than the brain, the muscular system burns the most "fuel" every day. The more we activate and demand out of those muscles, the more fuel is burned to feed and repair them after our workout. 70% of our time is spent at rest. So, in order to increase fat burning, it's ideal to increase your resting metabolic rate to burn more calories and fat throughout the day. Healthy, active muscles are very "metabolically expensive," which is very good for our fat-burning goal!

So, again, what's the best way to get the most "bang for your buck?" Strength training at an intensity that's high enough to increase your heart rate, increase your respiration rate, and demand work and adaptation out of your muscles. Swing a kettlebell, throw a big cargo-rope, do some sprints, but most importantly, get off the cardio machines!!!