Be Strong

Know exactly what you want, expect greatness from yourself, work hard and be confident. Never believe all the negativity and mediocrity society feeds you. Take risks and be who you are- take the first step to constant self improvement. Engage your body and your mind, train your bones to be strong and everything in life will become simpler. Every small gain will make the world so much more purposeful and understandable. Work hard, be strong and do the best you can.

Monday 24 December 2012

Strength And Fitness

This blog post is being written to clear the air on a topic which is already clear, yet people insist upon closing their eyes and ignoring the facts.

Strength- strictly speaking, is the maximum amount of force the body can generate. Power is the rate of development of force and strength endurance is the amount of time the body can sustain a certain level of contraction. Beyond these three- there is cardiovascular fitness and lung capacity. There is also digestive health.

So what is fitness?  Logic and common sense would dictate it be some kind of combination of all of the above- in essence, the ability to live a healthy life, without pain, with a significantly improved ability to take on stress. In that sense, it would be a good measure of cardiovascular fitness, excellent blood work (results of blood test), regular and efficient digestion, low body fat, strong bones, strong joints and strong muscles.

It is easy to see that a person may therefore assume that the person with the greatest endurance, would be the fittest. This could not be more wrong. Let us examine cardiovascular fitness in depth, before we consider strength.

Cardiovascular fitness is having a large stroke volume (low pulse), a normal blood pressure and an ability to relax and recuperate. Along with that, the heart should be able to pump hard when required. Now let us analyse the traditional forms of cardiovascular training- various forms of distance running, swimming and cycling.
Constant elevated heart rate does not force the heart to increase its stroke volume (pump more blood each stroke), it just trains the heart to get better at sustaining a certain heart rate. This, first of all, tires the heart, over the long run accumulating nervous stress- which interferes with the ability of the body to recover. The stroke volume does not increase, causing the heart to maintain an elevated (and stressful) heart rate all day. This adversely affects blood pressure, as there is more blood flowing. And ultimately- since the heart does not get used to pumping as hard as it can, just slightly harder- you will be unable to maintain an near maximal heart rate and blood flow.
The only real advantage gained by this form of training, is the increased energy the muscle cells store in their mitochondria and very frankly, there are better ways to do this.

Now to talk about blood work, distance fitness keeps the sugar levels extremely low, and reduces the amount of growth hormone and testosterone in the body. This leads to loss of muscle mass and weakening of the bones. Also the associated stress of distance training only makes it harder for the body to maintain low levels of blood toxicity and hormonal balance. Also, when  distance running, frequent consumption of carbs will be found necessary, which leads to  prolonged insulin spikes in the body- eventually leading to a state of insulin insensitivity. This eventually leads to the feminisation of men and fat storage in women. This also compromises the degree of digestive functioning.

Also, due to the phenomenon of increased mitochondria energy, the body adapts very quickly to cardiovascular training (6 weeks at best), and after that point, you don't even burn too many calories or burn much fat either.

Last, but not the least, traditional cardio makes your bones and joints weaker and reduces strength.

So what is to be done?

The fact of the matter is, your cardiovascular health needs to be worked pretty much in the same way as you train strength- by creating a stimulus for adaptation. Therefore, stroke volume will increase when there is a need to increase it- i.e when elevating the heart rate will no longer cut it. This has to be achieved by taking your heart rate over 90% of the maximum heart rate. This only happens when you do some thing near maximum effort- For example, sprinting. This also increases your testosterone and growth hormone levels and burns fat by the pound. This form of exercise, due to the relatively low volume, is also not very stressful on the nervous and endocrine system, leading to better rest and recovery. Due to the increased stroke volume, the resting heart rate will drop. This leads to a whole lot more relaxation and normalizes blood pressure.

And digestive health and blood work? Get your diet in order!! No amount of exercise will compensate for a crap diet.

So what can you do to make the maximum gains in fitness? STRENGTH TRAIN! Because the greater your maximum strength, the stronger your bones will be, the more power you will be able to develop, the greater muscle mass you build, the easier it will be for you to burn fat (every activity burns more calories), your hormones will be in order and day to day activities will become easier. This happens because you are using a lower percentage of your maximum all the time, which again reduces the general stress in life and helps your relax. The only thing that is left is cardiovascular fitness- which can easily be worked by any form of interval training.

Thus if overall fitness is your objective and you have no intention to compete, follow the following routine-
1. Strength train 2-3 times a week using full body workouts.
If you use weights, focus on the barbell back squat with your feet medium width, using a full range of motion, the military press, the bench press, the bent over row, the barbell curl, the dead lift and the plank. Use strict form and use weight plates of 45 lbs and a 45 lb bar only. This will force you juice every weight- very simply you can't make the jump between 135 pounds to 185 pounds without really mastering the 135 barbell. And even then the 185 will be a close to maximum effort. This will create a natural periodization system- you will keep increasing and reducing the intensity.
If you use body weight  focus on push ups, pull ups, squats, bridges, ham glute raises and leg raises. later you can add handstand push ups and rows. Al;ways aim at moving to higher and higher techniques.

2. Sprint 10 100m sprints 2 times a week. Every sprint must be all out!

3. Get your diet in order.

This will ensure a well balanced development of fitness. Remember- train hard and train heavy, always strive to  increase the weights you are lifting over time. If you are using body weight  move to harder techniques. The be honest about your sprints, really give it your all. Keep a diet log and follow sound diet principles. Don't try to over do the weight loss or gain and keep your diet clean.

Good luck and I wish you the best of health.

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