How well high intensity training actually works may in large part depend on your genetic makeup. Researchers have developed a genetic test to predict who will quickly improve their aerobic fitness, and who will not.

Recent research also shows that when healthy but inactive people exercise intensely, even if the exercise is brief, it produces an immediate change in their DNA. It appears this contraction-induced gene activation promotes genetic reprogramming of muscles for strength and other structural and metabolic benefits associated with exercise.

Ideally, you’ll want to do high intensity exercises two or three times a week for a total of four minutes of intense exertion with recovery periods in between. For optimal health, you’d also be wise to incorporate aerobic, strength training, core exercises and stretching, for a well-rounded fitness program.

The most recent research shows that relatively short bursts of intense exercise—even if done only a total of a few minutes each week—can deliver many of the health and fitness benefits you get from doing hours of conventional exercise.

By doing just three minutes of High Intensity Training (HIT) a week for four weeks, you could see significant changes in important health indices.

At some research centers, participants were able to improve their insulin sensitivity an average of 24 percent with as little as three minutes of HIT per week.

BBC News reportsi :
“So how does it work? … [P]art of the explanation is (probably) that HIT uses far more of your muscle tissue than classic aerobic exercise.

When you do HIT, you are using not just the leg muscles, but also the upper body including arms and shoulders, so that 80 percent of the body’s muscle cells are activated, compared to 20-40 percent for walking or moderate intensity jogging or cycling.”

But there’s an important caveat…

Just how well high intensity training actually works may in large part depend on your genetic makeup.

Your Genes May Determine How Little Exercise You Need
We often tend to believe that exercise will affect most people in similar ways. But that may be an oversimplification—at least when it comes to how little exercise you can get away with and still maintain good health. In the featured article, Michael Mosley offers the following explanation:
“The fact is that people respond to exercise in very different ways. In one international studyii 1,000 people were asked to exercise four hours a week for 20 weeks. Their aerobic fitness was measured before and after starting this regime and the results were striking. Although 15 percent of people made huge strides (so-called “super-responders”), 20 percent showed no real improvement at all (“non-responders”).

There is no suggestion that the non-responders weren’t exercising properly, it was simply that the exercise they were doing was not making them any aerobically fitter. Jamie [Timmons. Professor of ageing biology at Birmingham University] and his collaborators investigated the reasons for these variations and discovered that much of the difference could be traced to a small number of genesiii. On the basis of this finding they have developed a genetic test to predict who is likely to be a responder, and who is not.”

I thought that the recent report in the BBC News was an interesting confirmation of the Peak Fitness approach I have been advocating for some time now. It is important not to get caught up in the non-responder element of the report as it is was related to aerobic fitness, which we now realize is far less important than anaerobic fitness. It is safe to assume that everyone, including you, requires the metabolic challenge to stay healthy and avoid disease. While some people may actually get more aerobically fit than others, virtually everyone seems to benefit if the exercises are done properly.

Many still make the mistake of equating weight training with “bulking up.”

Please understand that strength training is not just about “looking good.”

It’s also an important part of maintaining a healthy weight, strengthening your bones, and improving your body’s posture, range of motion and functionality..

But that’s just the beginning … below are 10 more reasons why strength training should be a regular part of your workout routine.

By Kathy Smith

10 Reasons to Add Strength Training to Your Workouts

10. Last time you tried to open a jar of olives you gave up and settled for a box of crackers. Why?

You’re losing it, baby!

When it comes to muscle mass, we all experience a scary little process I call “The Great Decline.”

Every decade we lose muscle mass, and as we age the percentage of loss just keeps accelerating. By age 60, the average person will have lost one-third of his/her muscle mass.

The good news: you can reverse it with resistance training. There’s no age limit on your ability to add muscle and stop The Great Decline.

9. The phrase “Sitting AROUND the house” has more than one meaning — and you’d like to avoid one of them.

If you’re reading this article, chances are you’re interested in maintaining or losing weight. Too many people try to drop inches with diet alone, or by walking endlessly on the treadmill. My DVD 2-pack title says it all: Lift Weights to Lose Weight.

Here’s the bottom line: a pound of muscle burns 35 to 50 calories a day, just by sitting there on your body. A pound of fat? It burns about 3 to 5 calories a day.

8. Your idea of “getting dairy in your diet for calcium” is a pint of Ben & Jerry’s … so it’s time to bone up.

In your 30′s, bone mass generally reaches its maximum level of growth. Then, in your 40′s, it’s another decline: your bone mass starts gradually decreasing. Once again, dumbbells save the day, as strength training maintains or even increases bone mass as you age.

7. Last time you slipped in the shower, you almost reenacted the “I’ve fallen and I can’t get up” commercial.

Poor balance and lack of muscular strength can result in falls, leading to fractures, broken bones, and worse. When performed properly, strengthening exercises increase flexibility and balance — so you can stay on your toes.

6. Heart disease is sooooo 2007.

Heart disease risk is lower when your body is lean. The American Heart Association recommends strength training as a way to reduce risk of heart disease — it helps you lose visceral fat, the most dangerous type of fat when it comes to cardiovascular health.

5. For you, the idea of offering a piggy-back ride to a child is as horrifying as the latest Saw sequel.

Got back pain or posture issues? The best non-surgical alternative for remedying back problems is strength training. A strong core supports your lower back and protects you from injury, and strong back muscles contribute to good posture.

The bonus: good posture naturally makes your abdomen look flatter.

4. Bladder-control issues bring back painful schoolyard memories.

Muscular agility is proven to help prevent incontinence. Moving on.

3. Psssst … There are wild rumors going around that better sex can be ENJOYABLE. But you didn’t hear it from me. Shhhh …

Resistance training is a must when it comes to reshaping your body, targeting “trouble spots,” and transforming your figure into a younger, fitter, and, yes, sexier you. Not only does it help you improve your state of mind and ensure that you look terrific in a bathing suit … but building muscle actually improves sexual function. (Before you run away from the computer to pick up your dumbbells, hang tight. We’re almost finished here.)

2. Lifting a bag of groceries doesn’t have to be the greatest achievement of your day. Let’s aim a little higher with our goals, shall we?

Nothing trains your body to perform functional movement for everyday living (bending, twisting, lifting, and reaching) like strength training. My Lift Weights to Lose Weight 2-pack gives you the best of both worlds: a fat-burning, muscle-toning workout for beginners and seasoned pros, with an added “twist” of core-strengthening exercises that improve your body’s balance and functional abilities.

1. I said so!

OK, all jokes aside … Don’t start your resistance training routine just because I told you to. Do it because you need to start building muscle now — for all the reasons I just mentioned. Do it because muscle is about better coordination, agility and balance. Do it because muscle is about staying active and empowering yourself to enjoy life on a fuller level, from the boardroom to the bedroom.

Do it because muscle revolutionizes your metabolism, transforms your body from the inside out, and is your best bet for reversing the aging process. In short, do it because muscle is about all the things you associate with youth — and the clock is ticking for each and every one of us.

Mary Beth Murphy
Annapolis, MD
“ I started training with Joe after having my first baby. He helped me tone and sculpt my body back into shape. During my second pregnancy I continued to train with EIF. I was nervous about weight training while pregnant, but Joe provided a routine that fit the needs of my pregnant body. Also, I always felt safe during the workouts and could let him know if we needed to slow down or adjust the routine.”

Karen Gunsior
Annapolis, MD
“As a multi-sport high school athlete, I always thought that I was in good shape. After completing 1 full year at Excellence In Fitness, I now know what it feels like to be in great shape. I’m bigger, stronger, and faster now! All of the trainers at EIF are great guys to work with and they really care if you are doing well. I can’t thank them enough for helping me realize my goals and giving me the self confidence I now have. I want to especially thank Justin Mullen for all of his help and treating me like a brother. Thanks again! ”

Kyle Clise
Queenstown, MD
“The trainers at EIF have really helped improve my strength and flexibility. Aside from my enhanced health and fitness, I have improved my golf game considerably. Since I started the ‘Body of Excellence’ program, I am hitting my irons 5-10 yards longer. I also have increased my driving distance 15-20 yards, as well as being more flexible. I am looking forward to taking my game to the “next level” with the guidance and hard work of Excellence In Fitness. ”

Ryan Foran
Edgewater, MD

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Getting Started

If you have not received a physical within a year, do so. It is also a good idea to obtain a physician’s medical release for initiating a strength program. Fancy equipment and expensive shiny machines are not necessary to benefit from a well-designed strength-training workout. Usually, the machines that are the most complicated to operate do the least. Working out at home with a set of dumbbells or adjustable dumbbells (Sport Blocks or Power Blocks) and a bench or Swiss ball will do just fine. I train many people with varying fitness levels (from 80 year old stroke victims to pro athletes), and no one needs much more equipment than previously mentioned. Many quality exercises do not even require any equipment.

Keep It Simple

A complete total-body strength-training workout should take you no longer than one hour. Compound multi-joint movements such as pushups, chin-ups, and squats should be the core of your workout. Multi-joint movements stimulate the most muscular growth because they work many big muscle groups. The big range of motion from these exercises also stimulates a greater metabolic response (i.e. burns fat at a more rapid rate), as opposed to an exercise like calf raises that isolates a very specific area. I could write at great lengths about this topic, but just “keep it simple” – perform compound multi-joint movements. Seven to nine exercises are sufficient for a complete workout. In general, one set is sufficient, but two sets can be performed.

The Workout

A “set” consists of 8 to 20 repetitions using impeccable form taken to a point of momentary muscular fatigue or close to that point. A typical workout would look like this: pushups – 1 to 2 sets of 8 to 15 repetitions, chin-ups – 1 to 2 sets of 8 to 15 repetitions, squats – 1 to 2 sets of 12 to 20 repetitions, presses- 8 to 15 reps, rows – 8 to 15 reps, lunges – 12 to 20 reps, and crunches or sit-ups – 15 to 20 repetitions. Take about 3 to 4 seconds to raise the weight and 3 to 4 seconds to lower it. Make sure you allow at least 48 hours between workouts in order for your muscles to recover and grow. These are very broad and basic guidelines for setting up a strength program. I would suggest consulting a qualified strength coach or fitness professional regarding any questions you may have and or designing a more personalized strength-training regime.

It’s a simple fact–muscle burns fat. It makes sense, therefore, that stronger muscles burn fat more quickly. These muscles continue to burn calories whether we are working out or sleeping. The more lean muscle mass a person has, the more calories their body burns, even at rest. Improving lean muscle mass can have a great effect on weight loss and body fat reduction programs.

Because muscle burns more calories than fat, increasing our lean muscle mass can have a positive impact on our metabolism. As we age, our body slows down its metabolic rate, and this process starts around age 30. A big reason this slow down occurs is unless we are actively strength training, our bodies lose about 1/2 pound of muscle every year. Working on your own or with a personal trainer, you can help stop this process.

In addition to the many benefits to our health, strength training helps improve our overall appearance. A lean, toned body is obviously more appealing than a flabby body, and can help people feel more confident. Toned muscles also help you maintain better posture.

There are several reasons why people are not strength training. One reason may be that they lack the equipment, however there are simple exercises that can be done at home with inexpensive hand weights. Some people may belong to a gym, but feel uncomfortable and unsure of how to utilize the equipment. Personal trainers are available to help you maximize your workout time, and they can teach you how to use weights in your fitness program. A personal trainer is also able to tailor a program specifically to you and your body type.

Strength training just may be the most important part of your workout.

If any of those problems have your training regimen at a standstill, or if motivation, lack of accountability, or simply knowing where to start has you in a training rut, a personal trainer may be your answer. A qualified personal trainer has the expertise to guide you in the direction you need to go to accomplish your goals. As your trainer becomes more involved in your training, he can suggest changes that may be slowing your progress, such as dietary or rest habits. In addition, if your present routines do not fit your goals he can adjust your program. He knows different routes to the same destination, thus you won’t be bored. The two of you can devise routines that include short and long-term goals in order to motivate you. Your mutual interest in your progress makes you accountable to him.

The training agenda she plans for you will challenge you, as she urges you to set higher standards for yourself on a regular basis. If you enjoy working out at home, she will teach you the art of exercising alone. In addition, if you have an old injury, or present health problem, she can adjust your regimen to compensate for them. Your personal trainer will be well-versed in programs that produce the best results, in the least time, with the lowest risk of injury. Thus, he will be familiar with high intensity strength training, which meets that criteria, and was developed in the 1970’s for professional athletes. You will find access to more information about high intensity strength training, and other physical fitness questions at excellenceinfitness.com.

A story in Newsweek in 2001 highlighted the story of Dr. Philip Alexander, who had run 60 miles a week for 10 years. Then he discovered Super Slow, and switched to spending just 20 minutes a week exercising-and he still managed to shed 20 pounds and shrink his waist by four inches.

For those un-indoctrinated to the Super Slow method, it requires spending a significantly longer time to lift and contract a weight – 7 to 10 seconds to contract, another 5 to 7 seconds to return the weight to the starting position. Compare that to the much more typical 4 to 5 seconds the typical person spends on the entire movement. The theory is that Super Slow works the muscle more completely and deeply, enabling a person to walk away with a much fuller and comprehensive workout in a fraction of the time.

Backing up the Super Slow theory are several studies, one of which published in the Journal of Sports Medicine and Physical Fitness in 2000. Researchers in that study trained two groups two or three times per week for eight to 10 weeks, all performing one set of 13 exercises on a Nautilus circuit. The key difference between the two groups: rep speed. One group did 10 to 12 regular speed reps and the other used Super Slow lifting of 14 seconds for the entire movement. The study showed that the slow lifters gained more strength than regular speed lifters by 50 percent.

That’s no small difference.

Anecdotally, I’ve heard stories of amazing results from slowing down weight lifting reps from my clients. At EIF, we believe that performing weight lifting slowly is an important aspect to working the muscle as deeply as possible and creating a comprehensive workout. While I don’t use “Super Slow” as a standard workout protocol – I prefer our clients spend five seconds contracting a weight and five seconds returning the weight to the starting position – I do sometimes use a Super Slow workout to change the client’s routine and challenge their muscles.

Excellence in Fitness is continuously searching for new ways to challenge our clients’ bodies, both as a way to keep the muscles from “memorizing” a certain routine and to keep the workouts fresh and new. We don’t look for the latest fads in exercise, but work in time-honored techniques that break the traditional mold for working out. This includes total body personal training sessions that deliver results superior to what our clients have seen with more traditional personal training techniques such as three sets per exercise using less weight and cardio workouts. Excellence in Fitness’ workouts provide a cardio workout and a weight lifting routine, all in a 45- minute-or-less block of time.

A key part of our exercise regimen is approaching each movement slowly with special attention to positioning and technique. Our clients lift each weight in a controlled, slow motion, working the muscle deeper, creating more muscular inroads from deep within the muscle fiber.

One of the most frequent requests I hear from female trainees is, “I don’t want to bulk up, I just want to tone the muscles I have.” Because I train a variety of people with different ages, gender, genetic make-ups, physical limitations, and goals, I personalize each workout taking all of these factors into account. When training women however, the biggest fear they usually have when they start a weight training (strength training) program is gaining muscle bulk.

A young male trainee once told me, “I can’t gain weight no matter what I do”. The truth is, teenage boys are able to gain muscular weight or “bulk up” easier than any person of any age group (male or female). The reason for this is the male hormone, testosterone. Men’s level of testosterone, which is the major element responsible for muscle bulk, usually peaks naturally in their bodies at about age 18.

The fact is, women carry very low levels of testosterone. It is impossible for women to build massive muscles like men because they have a very small amount of this hormone. This does not mean that women do not have a potential for developing muscle. Actually, the average woman gains strength at a slightly faster rate than the average man does.

Women have the ability of gaining numerous benefits from weight training. Some include: decrease in body fat percentage, increase in strength, increase in muscular tone, shape, and definition, better muscular control and condition, improved or maintained bone mass, and increased resting metabolic rate. These are just a few of the advantages for women who strength train. The wide array of potential benefits of strength training (functional, mental, physical) are just as appropriate and available to women as they are to men.

Some other myths associated with women and strength training are:

1.) Myth: Lifting weights will make a woman muscle-bound. Truth: not only will proper weight training not make a woman less flexible, in most cases, it will make her more flexible.

2.) Myth: strength training requires big, intimidating, metal weights and barbells. Truth: muscles can’t discern 50 pounds of stress on a barbell from 50 pounds of stress imposed by one’s own bodyweight.

In summary, it is never too late for a woman to enhance the quality of her life by improving her level of muscular fitness. Through proper guidance by a qualified fitness professional or coach, women can initiate a weight training program without the fear of “bulking up” and at the same time gain all the benefits a man is capable of gaining.

My Annapolis area Personal Training Studio is equipped with machines from some of the top strength manufacturers in the industry such as MedX, Hammer Strength, Nautilus, and Pendulum. It is conveniently located on Ritchie Highway in the Severn Commerce Center (across from Severna Park Golf Center) and is just north of Annapolis and a short drive from Baltimore as well as Washington DC.

I have hand selected all of the studio’s machines, which are designed to give the most effective and efficient workouts through the fullest yet safest ranges of motion possible. My vast knowledge of strength training coupled with the most technologically advanced equipment enables me to gear my instruction towards weight training for weight loss, weight training for women and men as well as sports conditioning.

I practice and teach high intensity strength training which is the ideal exercise method of weight training for seniors, youth weight training and physical rehabilitation. This provides greater RESULTS in a short amount of time – maximizing your time in the studio and allowing you to spend more time enjoying life with strength and enthusiasm.

It’s hard work – but hard work and a positive attitude, coupled with expert instruction and motivation, equals RESULTS!

All clients have sole and exclusive use of the new and fully equipped Personal Training Studio and are given my undivided attention – focused only on YOU! This uninterrupted environment reduces distraction and helps maintain proper focus during the training session. All workouts are by appointment only and you pay NO additional membership fees.

Your anonymity and confidentiality is guaranteed. You can be assured that there are no prying eyes or eavesdropping and because the workouts are private there is no waiting and competing for the use of machines with other gym members. Every workout is private and each client’s progress is charted in a personal journal with meticulous records kept for each exercise, setting, weight, repetitions, etc.

Call us today at (410) 544-5780 to schedule an appointment, or contact us to receive a free consultation.