Podcast 2

The Optimal Exercise Program For Maximal Results in Minimal Time

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SHOW NOTES

Brian and Amy break down some of the most common misconceptions around exercise and reveal how Exercise Coach clients are getting maximal results from only a couple 20-minute workouts each week. Learn the three most important aspects of exercise and why you need to think about exercise completely differently if you want to achieve the health and fitness results you want.

• The manner in which we exercise really matters because what’s at stake is significant. Exercise is a strategy that people can use to improve their quality of life, so how you go about doing it matters.
• Many people avoid the gym because they are worried about getting hurt. This makes sticking with an exercise program especially challenging, which is where the Exercise Coach comes in.
• Effective personal strength training fundamentally changes what’s required to get the results people want from exercise. It changes every system of the body for the better.
• There are a lot of different ways to exercise, but at the Exercise Coach they’ve found that the evidence shows the superior method to be strength training.
• Exercise is a means to an end, not an end in itself. We need to think about what results we are trying to achieve and tailor the exercise to bring about those changes.
• You can exercise for health, fitness, or sports performance and they each have some overlap but are different ways to get the results you are trying to achieve.
• It’s important to understand what you are trying to do during a workout. Counting reps or total time moving aren’t very helpful. The real point of exercise is actually to stimulate the body’s natural ability to adapt to stress.
• When we exercise, there is an exercise effect that takes place which is often confused for the results of training. The results that we actually seek from exercise are adaptations produced by our bodies in response to the challenge of exercise.
• If we don’t exercise the way that’s appropriate for our goal, we may put in a lot of work and still not get the results that we want.
• The optimal exercise approach focuses on safety, effectiveness, and efficiency. This is the best way to compare the different approaches and figure out what’s appropriate for you.
• Exercise is nothing more than a stressor and only serves as a stimulus if it is sufficiently intense. We become stronger and fitter if the stressor is enough to force an adaptation.
• The stressor doesn’t produce the result, the body does when you give it the rest and nutrition it needs to accomplish that.
• The average amount of time it takes for your body to recover and become stronger is a couple of days which is why the Exercise Coach employs intense periods of exercise a couple of times a week.
• The frequency that we need to perform high intensity exercise is less when the intensity itself is higher.
• Muscle is the window to the rest of the body. Growing stronger makes the rest of your body more effective as well.
• The Exercise Coach approach is to get the maximal results in the shortest length of time. There is an inverse relationship between intensity and duration of exercise. The level of intensity required to create adaptations is high but doesn’t require much time.
• Studies have shown that a single set of exercises at the right level of intensity is more effective than multiple sets. Exercising intensely for 20 minutes is sufficient to achieve results.
• The conventional wisdom of needing to exercise more doesn’t bear out. Why not spend as little time as possible to get the best results you are looking for?
• Optimizing exercise allows you to enjoy more of the good things in life.
• Safety is essential for exercise. Many exercises can be fun but if the focus is on results, it’s better to avoid the risk.
• The biggest key to making exercise safe is being in control of the forces that are applied to the body. The key to reducing force in strength training is using slow controlled movements instead of explosive movements.
• There is research that shows high intensity strength training is safe even for people with elevated blood pressure or other cardiovascular issues, and it even has beneficial health effects.
• Strength Training at the Exercise Coach is a great way to engage in exercise and improve your health even if you have orthopedic or cardiovascular concerns.
• Amy describes the story of an Exercise Coach client that lost 62 lbs in six months and achieved excellent health improvements in all areas of their life.
• The Exercise Coach can help you no matter where your current fitness level is. The coaches are very good at meeting people where they are and tailoring the program to the person’s situation.