Are you satisfied with your health and fitness? If not, don’t worry. Life’s a journey and we can always improve, but if you feel you have more to give why not try our free health and fitness assessment.
We want to make you as fit and healthy as we can so you start to feel more productive, more efficient and more energetic. The way we do that is by taking a holistic approach to health fitness that takes into account the mind, the body, exercise and nutrition.
At our free health and fitness assessment we do some strength and flexibility testing as well as a postural and nutrition analysis to give us a base to work from. At its completion you will receive a personalised program that is accessed through the Tier 1 app that covers strength, mobility and endurance.
If you like what you see and want to make a long-term commitment we will collaborate with you to create an eight-week program that meets your goals and desires but is still enjoyable and fun at the same time.
SESSION
Baseline testing of strength and mobility
Postural assessment
Nutritional assessment
PROGRAM
Receive three personalised programs accessed through the Tier 1 app
We know you lead a busy life and don’t have time to waste – That’s why we work around you. Tell us when and where and we make it work. Tier 1’s mobile personal training service provides quick and efficient fitness solutions to people of all ages and all levels.
It’s fitness on the go for people who strive to be more productive and more efficient. We complete a fitness assessment; do some strength and flexibility testing as well as movement and postural analysis to give us a base to work from.
Once you decide to make a long-term commitment we will collaborate with you to create an eight-week program that meets your goals and desires but is still enjoyable and fun at the same time. This is a great way to improve your fitness through some structured mobile personal training.
SESSION 1 Goal Setting Baseline testing (BMI, upper and lower body strength, core strength) – Strength Session – repetition based workout on primal movement patterns
The goal of this program is to have fun and lose weight. We want you to see real results. Let us create a structured workout guide to help you reach your goal and craft a perfect body plan that you can start implementing straight away. We want to help you lose weight but we also want to make this as enjoyable as we can.
In the first three sessions we give you an overview of the program. We listen to your input and take on any suggestions as to how we can optimise your experience as a client. We complete a fitness assessment and then do some strength and flexibility testing to give us a base to work from.
Once you decide to make a long-term commitment we will collaborate with you to create an eight-week program that meets your goals and desires but still enables you to have fun and lose weight.
SESSION 1 Goal Setting Baseline testing (BMI, upper and lower body strength, core strength). Strength Session – repetition based workout on primal movement patterns
Start your fitness journey with Tier 1 and get the best advice possible. Tier 1 leaves no stone unturned in our desire to see our clients reach their full potential.
We offer comprehensive fitness solutions to high achievers looking to crystallise their untapped potential. This is a total health makeover to make you more productive, more efficient and more energetic.
You will come out of this with a spring in your step. In the first three sessions we give you an overview of the program and listen to your input as to how we can optimise your experience as a client. We complete a fitness assessment and then do some strength and flexibility testing to give us a base to work from.
Once you decide to make a long-term commitment we will collaborate with you to create an eight-week program that meets your goals and desires but is still enjoyable and fun at the same time.
SESSION 1 Goal Setting Baseline testing (BMI, upper and lower body strength, core strength). Strength Session – repetition based workout on primal movement patterns
. Experts recommend eating fish two to three times a week
. Limit eating fish that are high in Mercury such as swordfish and marlin
. Anti-inflammatory affect and reduced risk of heart disease
Eating fish brings multiple benefits
Fish has long been considered good for both the heart and the brain but is also valuable in the fight against arthritis. It’s high protein and packed with nutrients such as Vitamin D, B2 and Omega 3 fatty acids. Dieticians and nutritionists recommend eating fish two to three times a week as does the Australian heart foundation.
Studies have shown that it provides benefits in the fight against Alzheimer’s Disease and depression as well as helping to lower cholesterol. Webmd goes through all of the health benefits of eating fish including ‘the growth of healthy red blood cells, DNA reproduction, and nerve function.’ It should also be part of your armoury in the battle against arthritis and today we look at how it can be beneficial to both your heart and joints.
But the first thing to note is that there is a sliding scale in terms of which fish provide the most nutritional value. There are certain fish that are best to avoid. As a general rule, try and steer clear of fish that are heavy in mercury such as shark, swordfish and marlin. Mercury is a metallic substance that often attaches itself to fish and can cause long term health issues down the road. Healthline gives you their list of best fish to eat.
What the experts recommend
High fish intake is associated with reduced risk of heart disease
Fish that are high in Omega 3 fatty acids are highly regarded
Fish that are high in Omega 3 fatty acids are the choice of the experts. These include Salmon, Mackerel and Herring. If you actively look to incorporate these types of fish into your diet you are on the right path. They are rich in calcium and protein and help to lower blood pressure and reduce the risk of blood clotting.
The Australian Heart Foundation ‘recommends all Australians should aim to include 2–3 serves of fish per week’ as part of a heart-healthy diet. They go on to say that ‘because our bodies cannot produce omega-3s we need to source them through our diet. The scientific evidence supports fish as the best dietary source of omega3s and found higher fish intake was consistently associated with lower rates of heart disease (heart failure and sudden cardiac death) and stroke.’
However, this study suggests that different types of fish provide different value: ‘Modest consumption of tuna or other broiled or baked fish, but not fried fish or fish sandwiches, is associated with lower risk of IHD death…..Cardiac benefits of fish consumption may vary depending on the type of fish meal consumed.’
The full list of fish that the Heart Foundation recommends are as follows:
‘Fish with the highest levels of omega-3 include salmon, blue-eye trevalla, blue mackerel, herring, canned sardines, canned salmon and some varieties of canned tuna. Other good sources of marine-sourced omega-3s include barramundi, bream, flathead, squid, scallops and mussels.’
Anti-inflammatory affect
The secondary benefit obviously relates to the issue of arthritis and how to best manage the ailment. As this study states: ‘Omega-3 fatty acids have been shown to reduce morning stiffness, the number of tender joints and swollen joints in patients with rheumatoid arthritis.’
But it takes time before you see the full benefits of the program. They say: ‘In our study, a significant improvement was seen at the end of the twelfth week in 7 clinical variables.’
‘Research finds that people who regularly eat fish high in omega-3s are less likely to develop rheumatoid arthritis (RA). And in those who already have the disease, marine omega-3s may help reduce joint swelling and pain.
The anti-inflammatory effects from omega-3s are helpful not just for relieving arthritis, but also for preventing other diseases linked to inflammation, such as heart disease.’
Healthline also make the point that fish are a great source of Vitamin D, a nutrient research has concluded that arthritis sufferers are often deficient in. Healthdirect points out that both salmon and herring are high in Vitamin D.
The correlation between heart health and arthritis
Exercise and diet are mutually beneficial
There is a flow-on affect when you look at the big picture
And that’s an important point to note that these two ailments often go together. Your heart relies on exercise and blood circulation but arthritis often prevents people from engaging in any form of physical activity because of the pain and discomfort involved. The arthritis foundation states that ‘these conditions are closely linked and often coexist.’
So you have to look at the big picture. Exercise is important, as is diet, but they often go together. If you can get your diet right that may help with your arthritis which may lead to becoming more mobile down the road which will naturally help your heart because exercise is such a big part of heart health. There may well be a flow-on affect. As the sum of all parts, eating fish regularly is certainly a great start because it’s highly beneficial to both the heart and the joints.
But this is obviously only a small piece of the puzzle and if you want to take a more holistic approach you will need to think about developing a thorough muscle strength program and enacting some lifestyle changes which can help you to manage arthritis. For more information, feel free to read our articles on the importance of muscle strength for seniors and how to manage arthritis.
The best way to cook and prepare fish
And the final point we will look at is the best way to prepare fish and how you can incorporate it into your diet. Shape.com have given a list of healthy fish recipes that includes Brazilian fish stew, Roasted Chili Lime Cod and Baked sole fillet. Fish soup is another popular choice that is relatively easy to prepare, and if you are looking for a healthy side dish thespruceeats lists asparagus and kale, which can help with cholesterol, blood pressure and weight loss, as among the options.
In terms of how to prepare it, healthline, livestrong and verywellfit have all listed their healthiest ways to prepare fish with baking, grilling and poaching the popular choices. The heart foundation advises against frying fish because it ‘can destroy omega-3s. Further, deep fried fish is also often cooked in unhealthy fats and will not provide heart health benefits.’
Berries are a rich source of several phytochemicals and nutrients
Berries are a great fruit to incorporate into your diet across all walks of life but particularly if you are a sufferer of arthritis. Diet can impact your management of arthritis and it’s well established that foods such as fish, broccoli and garlic all have therapeutic value but one of the best food groups to incorporate is fruit and vegetables. Berries in particular are considered to be of great benefit and over the course of this article we will look at the nutritional value of berries, strawberries and blueberries.
As the Arthritis foundation states: ‘Berries top the charts in antioxidant power, protecting your body against inflammation and free radicals, molecules that can damage cells and organs’, so they have anti-inflammatory properties and anti-inflammatory effects, which is great news for sufferers of arthritis.
The benefit of fruits
Berries are quite often found in plant based foods, so any diet that is rich in fruit and vegetables is a great start. What antioxidants do is essentially protect and repair cell damage. Arthritis is essentially the wearing away of ageing joints so it’s a natural fit. The Arthritis foundation also tells us that other beneficial fruits that you could consider are tart cherries, avocado, watermelon and grapes.
This study gives the scientific explanation as to why fruits are so beneficial:
‘Dietary fruits, especially berries are a rich source of several phytochemicals and nutrients which may explain much of their physiological effects as antioxidants and anti-inflammatory agents. Commonly consumed berries, such as blueberries, raspberries and strawberries are a rich source of several polyphenols.’
As stated here, berries bring with them a potent anti-inflammatory element: ‘Fruits, such as berries and pomegranates are rich sources of a variety of dietary bioactive compounds, especially the polyphenolic flavonoids that have been associated with antioxidant, anti-inflammatory and analgesic effects.’
Berries help to manage pain and discomfort
One of the issues with arthritis is the pain and discomfort that comes with it. Staying active is important as is losing weight, which releases stress on your knees and joints, but food also plays it’s part. This study suggests that the compounds found in strawberries are a useful weapon in alleviating some of the pain that comes with knee arthritis.
‘Given the economic burden of obesity and related conditions, including knee OA, our study suggests that simple dietary intervention, i.e., the addition of berries, may have a significant impact on pain, inflammation, and overall quality of life in obese adults with OA.’
The following study also suggests that blueberries are beneficial in this regard. It states that ‘Dietary polyphenols have been studied for their anti-inflammatory properties and potential anabolic effects on the cartilage cells. Blueberries are widely consumed and are high in dietary polyphenols, therefore regular consumption of blueberries may help improve OA.’
It goes on to say that ‘blueberries, raspberries and strawberries, as well as pomegranates are among the commonly available fruits that may offer some protection against arthritis.’
What other health benefits do berries provide?
High in fiber and can play a role in reducing the risk of cancer and diabetes
Can help to lower cholesterol and improve blood sugar levels
Like many other fruit and vegetables, the great thing about berries is that they provide multiple benefits which is why it’s well worth your while incorporating them into your diet regardless of age or lifestyle. Harvard.edu suggests that they help to reduce blood pressure and reduce the risk of a heart attack while MDAnderson.org indicate that they are also valuable in the fight against cancer.
Acs.org discuss the benefits they bring to the brain and suggest that they help with memory loss to slow down mental decline. This study also states that ‘Recent clinical research has demonstrated that berry fruits can prevent age-related neurodegenerative diseases and improve motor and cognitive functions.’
. Some elements of the Mediterranean diet are useful in the fight against arthritis
. Fish, grains and berries are foods you should look to incorporate into your diet
. Use discretion in regards to alcohol when trying to manage arthritis
What is the Mediterranean diet?
The first thing to do is actually define what the Mediterranean diet is. As Mayoclinic says ‘The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.’
As a result, heavily processed foods, processed meats, trans fats and added sugars are usually avoided. Because it is based on a particular group of people and their lifestyle, the other major theme that often emerges is that is as much a way of life as a diet. Socialising, communal gatherings, even casual drinking, particularly of red wine, are not just tolerated but often actively encouraged as the social aspect is a major part of it all. Obviously you can take bits and pieces of it as you see fit but if you are going to follow the traditional Mediterraneans to the letter of the law you almost have to think lifestyle as much as diet.
What are the benefits of the Mediterranean diet?
Helpguide gives a good overview of the health benefits of the Mediterranean diet as well as some background information and lists the prevention of heart disease, reducing the risk of Alzheimer’s and Parkinson’s disease and the protection against type 2 Diabetes because of the high fiber intake as some of the benefits. Verywellfit gives their own breakdown and lists cancer prevention, benefit to arthritis sufferers, weight loss, slowing down cognitive decline and reducing blood pressure and cholesterol as some of the benefits.
Suffice to say that it’s a very popular and well known diet that has lots of supporters for the mental and physical benefits it possibly provides. Advocates of the Mediterranean diet love the freshness and vibrancy of the food and the fact that it encourages a more traditional way of living. As we said, excess sugar is avoided, meat is eaten sparingly and the focus is on food sourced from the earth – plant foods, fruit and vegetables, fish and seafood, all of which can provide value. For flavour, meals are cooked in olive oil and topped up with red wine. Like we said, with so much of the focus on natural food and social interaction, it feels like the sort of diet to really get you in the mood to live life to the fullest.
Is the Mediterranean diet helpful for arthritis?
When constructing a diet to reduce the symptoms of arthritis there are certain foods you can incorporate. These include fish, grain and berries amongst others. They provide value because they are good at reducing inflammation which is one of the keys to managing arthritis. We have previously looked quite extensively at why fish is good for both the heart and arthritis. Foods you should look to avoid are fats, sugar and salt. It’s a matter of common sense but you should avoid foods that inflame the condition and eat foods that improve the condition.
This health study goes on to say that ‘Twenty-four percent of subjects reported that foods affect their RA (Rheumatoid Arthritis), with 15% reporting improvement and 19% worsening. Blueberries and spinach were the foods most often reported to improve RA symptoms, while soda with sugar and desserts were most often reported to worsen RA symptoms.’ In regards to olive oil this study suggests it has a positive impact. It states that ‘Studies have also shown that incorporation of olive oil in diet decreases the risk of developing RA.’
Arthritis.org also backs the virtues of the Mediterranean diet in the battle against arthritis. They discuss certain studies that have proven aspects of the diet to be of benefit. They state that ‘the disease-fighting power of the Mediterranean diet stems from its ability to regulate inflammation by focusing on anti-inflammatory foods (berries, fish, olive oil) and excluding or limiting pro-inflammatory ones (red meat, sugar and most dairy). OA (osteoarthritis) is now known to have an inflammatory component, so this way of eating can lead to real improvements in joint pain.’
What about wine?
Wine is a staple in that part of the world and a key part of the Mediterranean diet but what is its affect on arthritis? The studies are varied but it’s generally accepted that excessive alcohol can be detrimental to those already suffering from the ailment. It can potentially inflame the condition.
But if you drink in moderation, it might not be all bad. You have to find the right balance. In regards to red wine there might be some good news. According to the Arthritis foundation: ‘Red wine has a compound in it called resveratrol, which has well-established anti-inflammatory effects. Some studies show wine consumption is associated with a reduced risk of knee OA, and moderate drinking is also associated with a reduced risk of RA.’
But it does also state that ‘many experts question the strength of these studies.’ However, other studies have drawn similar conclusions. This study states that ‘intra-articular injection of resveratrol may protect cartilage against the development of experimentally induced IA.’
But red wine also has a reputation for bringing other benefits to the table. Healthline looks at its virtues and suggests that it may help both the heart and mental health, promote longevity, help to combat inflammation and also be of benefit because it is rich in antioxidants. Mayoclinic also delves into whether a glass of red wine is good for the heart but the best advice seems to be to tread lightly and do so gently and moderately.
Look at all options
When looking a the big picture, The Mediterranean diet certainly has some elements to it that make it an attractive option. You can certainly source specific nutrients that have proven therapeutic value. But you still have to research thoroughly, consult with your doctor and consider all the other options at your disposal as well.
References
Mayoclinic: Mediterranean diet: A heart-healthy eating plan
. Learn about target heart rate and resting heart rate
. Your target heart rate is between 50 and 85 percent of your maximum heart rate
. A lower resting heart rate is optimal because it means your heart is highly efficient
. Are heart monitors useful?
A birds-eye view to heart health
Today we talk all things heart rate and how you can use that data to optimise your health. The two main metrics used are resting heart rate and target heart rate. The former refers to the efficiency of your heart on a day to day basis, which is an indicator of general health, while the latter relates to your target zone in terms of energy and intensity while exercising, which helps to preserve your long term health. We will look at both in more detail in a moment.
But first some background on what can affect your heart rate and how you can control your heart rate. In the basics of heart health we looked at the core tenets of exercise, nutrition and lifestyle as the main factors that are under your control. If you take take a holistic approach and treat all three aspects seriously, you’re overall heart health will certainly improve. Your age, emotional state and fitness level can all affect your heart rate.
The key points are to sleep well, reduce stress, exercise regularly, cut back on smoking and alcohol and to eat a balanced, healthy diet that includes lots of fruit and vegetables. The Australian heart foundation recommends doing some form of physical activity five days a week, either 2.5-5 hours of moderate activity or 1.25-2.5 hours of vigorous activity, or some combination of the two and Hopkins Medicine recommends a mix of aerobic exercise, resistance training, stretching, flexibility and balance to create a diverse and holistic health program to achieve full benefit.
Target heart rate
Listen to the signs and understand your own body
Consistently working within the target heart zone is optimal
But once you’ve made it a point to exercise the next thing to consider is exactly how hard you should exercise, and this is where your target heart rate comes in. You are essentially trying to find the optimal level of effort while exercising to reap the most benefit. In other words, how fast and how hard should you go.
Too relaxed and you might be leaving something in the tank, and too intense and you might be doing more harm than good. Like most things in life, it’s about finding that right balance to achieve the most reward. To calculate your maximum heart rate the most basic rule is to subtract your age from 220. Once that number is established, for most people their target heart rate is considered to be somewhere between 50 and 85 percent of their maximum heart rate.
While experts differ on whether people should obsess over this, the best approach seems to be to use it as a guide. If you’re falling under that 50 per cent threshold, it could be interpreted as a sign that maybe you can afford to work a bit harder, but within reason. If you are looking for some ideas on motivation or how best to structure your fitness program feel free to read our articles on how much you should exercise and the benefits of exercise to get your mind prepared.
The most important thing is to know your own body. You have to listen to the signs and understand what you’re capable of. Things of this nature are a guide to help you in the right direction. The more informed you are and the more knowledge you have the better off you will be. The point is that by consistently working in your target heart zone you are giving yourself the best possible chance of securing your long term health through correct exercise habits.
Resting heart rate
Your resting heart rate is one of the benchmarks that medical experts will use to determine your overall health. What this is really judging is efficiency and functionality by assessing how hard your heart has to work on a day to day basis.
With that in mind, a lower resting heart rate is optimal because it means your heart is so efficient that it doesn’t need to work as hard to do its job properly. Everything is in good order. For adults, between 60 and 80 beats per minute is considered optimal and anything above 90 is usually considered a little high. Verywellfit gives a good overview of the resting heart rate, how it aligns with your fitness goals, and what it means for your day to day life.
A high resting heart rate is considered dangerous because it’s interpreted as a predictor of cardiovascular disease down the road. It’s important to address the issue early and rectify it while you’re healthy enough to do so. As we said earlier, the way to do that is through diet, exercise and lifestyle.
This study looked at the correlation between resting heart rate and the overall fitness of Brazilian adolescents. It first defines the meaning behind the numbers:
‘Heart rate reflects the number of contractions of the ventricles per unit time and fluctuates substantially with variations in systemic demand for oxygen.’ What this basically means is that the heart has to work harder when it’s not getting the appropriate supply of oxygen. The findings indicate that aerobic exercise is beneficial to your overall health. They also underline why it’s important to get into good exercise habits at a young age and maintain them right throughout your life.
Above 90 beats per minute
Above 90 beats per minute is entering dangerous territory
Activate health and lifestyle choices to lower your heart rate
But what if you are starting to enter that danger zone above 90 beats per minute. This study interprets the data as such:
‘Results from this meta-analysis suggest the risk of all-cause and cardiovascular mortality increased by 9% and 8% for every 10 beats/min increment of resting heart rate….but a significantly increased risk of cardiovascular mortality was observed at 90 beats/min.’
So again, when you approach that 90 beats per minute threshold you’re entering dangerous territory and it’s important to activate lifestyle choices for your own health and wellbeing. For your own benefit, you should make some serious life decisions while you’re still healthy and active enough to do so.
It’s important for people of all ages to monitor their heart rate and take the data seriously. But the good news is that through diet and exercise you can rectify any underlying issues and preserve your long term health provided that you fully commit to the correct course of action. If you are looking for a diet plan, here are some ideas for healthy eating for the heart.
Bradycardia: Slow Heart Rate (Below 60 beats per minute)
The flipside to a fast heart rate is obviously one that’s too slow, commonly referred to as bradycardia, and defined as a heart that beats at fewer than 60 beats per minute. For some people this can be interpreted as a health issue that needs to be monitored. Mayoclinic gives a good overview of the condition and point out that it should be noted that there are exceptions to the rule and that elite athletes and healthy young adults who fall under this bracket aren’t considered a health risk.
But for some people it is an issue. Heart.org describes some of the symptoms of bradycardia as being fatigue, dizziness, confusion and shortness of breath and some of the potential complications as being heart failure and fainting. In regards to problem and remedy they state that the main issue is that ‘a heart rate that’s too slow can cause insufficient blood flow to the brain’ but that ‘in many cases, a pacemaker can regulate the heart’s rhythm, speeding up the heart rate as needed.’
If you feel that you are at risk keep a close eye on things and always call a doctor if you start to experience any symptoms. Mayoclinic lists age, smoking, recreational drug use, heavy alcohol use and high blood pressure as some of the risk factors.
Should you use a heart monitor?
Heart monitors are useful for the serious fitness trainer
More information is valuable for very focused goals
Whether you feel you need a heart rate monitor or not I suspect will come down to how serious and driven you are about your training, how much of a details person you are and how goals orientated you are. If you tick all of those boxes the chances are that a heart rate monitor may be a viable investment and something that could be quite useful for your personality type.
If you are a bit more laid back the traditional method of taking your pulse before and after each training session may suffice. In other words, it depends on what you’re trying to achieve with your training and how hard you want to push yourself. The more focused your goals are, the more information you’re going to need and probably want.
The basic concept is that you attach a strap to your chest and electrode sensors pick up your heart rate and then transmit that data to an external source like a watch or phone app, from which you can then dissect and analyse all of that information in the form of graphs, variance and fluctuation and things of that nature. There are other models available worn as a wristwatch or armband and wareable gives a good overview of all the different options available.
References
Heart Foundation: Physical activity and your heart health
. Set clear goals in regards to progression and resistance training
. Volume builds endurance and intensity builds power
. Work at your own pace
To make progress with resistance training you first have to establish what you’re trying to achieve. The target and the pace you move at is heavily intertwined because of the work and commitment required. It’s a good idea to ease yourself into your work and lay a foundation first. Try and build for the long haul without attempting a quick fix.
The first thing we will look at is volume and intensity and how to balance those variables. As a general rule, volume in fitness is directed more towards increasing endurance while intensity is geared towards power, strength and explosiveness. How you structure your resistance training program will be determined by what you are trying to accomplish and the balance you’re trying to strike. There are different studies available that outline how different fitness programs have performed.
How to structure your program
This study suggests that ‘high-intensity (3–5 RM), low-volume resistance training program utilizing a long rest interval (3 min) is more advantageous than a moderate intensity, high-volume (10–12 RM) program utilizing a short rest interval (1 min) for stimulating upper body strength gains and muscle hypertrophy in resistance-trained men.’
It goes on to say that ‘These results are consistent with previous comparative studies in resistance-trained individuals showing high-intensity programs were more conducive for increasing strength while producing similar magnitude of muscle hypertrophy.’
To sum up, a high intensity workout is the fastest way to burn fat, lose weight and build strength. But this type of high intensity workout is something you should ease yourself into. It’s not always suitable for those starting out or those susceptible to injury. Ideally, you want to build up to this point by getting experience under your belt before you move into the high intensity phase.
When you feel that your body is strong enough you can start to add weight and add repetitions. You should only do so when you have enough confidence in your own body. As this study states: ‘Progression in resistance training is a dynamic process that requires an exercise prescription process, evaluation of training progress, and careful development of target goals.
Specificity when progressing
The single workout must then be designed reflecting these targeted program goals including the choice of exercises, order of exercise, amount of rest used between sets and exercises, number of repetitions and sets used for each exercise, and the intensity of each exercise.’ They conclude by saying ‘The resistance training program design should be simple at first for untrained individuals but should become more specific with greater variation in the acute program variables during progression.’
So these are the basics of formulating and progressing through a resistance training program. We have talked about why resistance training is important and how you can vary the program but in regards to working through your progressions specificity is possibly the key. You need to clearly define what you want to achieve as you start to meet more challenging goals.
References
NCBI: The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men
. Isotonic, Isometric and Isokinetic are all different forms of resistance training
. Important toincorporate a program that is diversified and not one-dimensional
. Elastic resistance is a useful alternative to conventional resistance
Why is it important?
Resistance training is designed to make your muscles, tendons and joints stronger and more flexible. It can act as some combination of injury management and injury prevention as well as helping with your general health and overall quality of life by developing flexibility, stamina, strength, self-confidence, endurance and weight loss. If you are looking to understand the benefits of a comprehensive resistance training program this is a good overview, but in this article we will be specifically looking at the different forms of resistance training available to you.
What are the different variations?
Isotonic, Isometric and Isokinetic exercises are considered some of the different classifications of resistance training. Isotonic refers to exercise where you apply weight and then ask the muscle to complete a full range of motion. Most exercises at the gym fall under this category as do sit-ups and push-ups and everyday activities like walking and swimming. It covers quite a broad range of activities. The benefits include the improvement of muscle strength, endurance and bone density. These are great exercises to improve your overall quality of life and functionality.
Isometric exercises are generally lower impact and more body friendly. They are designed to be not quite as strenuous and perhaps a great option for those suffering from injury, illness or overuse. The biggest difference is perhaps the range of motion you put your body through with your own body weight used as resistance from a stationary and stable base. The benefits are that of convenience (they can be done from anywhere) and time (they can be done quickly). Examples include planks, bridges and yoga. These sort of exercises are great to improve flexibility, balance and core strength.
And finally, isokinetic exercises are speed controlled exercises where the muscle contracts and shortens under a controlled environment at constant pace. However, it has to be said that while these type of exercises can diversify your program they aren’t quite as important if you’re just starting out. Initially, it’s perhaps best to lock down the basics first as these are slightly more advanced exercises or more tailored towards specific clients in regards to injury rehabilitation or elite athletes looking to boost a specific muscle group by developing power at speed. It also often requires specialised equipment to carry out the function. As a general rule, it’s fine to work exclusively with isotonic and isometric exercises.
Structuring your program
In terms of how you formulate and structure your program there are different options available but what often emerges is that the best way to achieve optimal benefit is to diversify your program to cover as many bases as possible. As this study suggests it’s important to consider all the variables when compiling your program: ‘Variables that should be considered include motor performance increases, amount of strength gains and range of motion of the strength gains.’
The next point to consider is what specific exercises to put into your program. This study states: ‘One of the many variables that coaches and researchers face when designing RT programs is exercise selection. They can be classified as multi-joint (MJ) or single-joint (SJ) exercises. Most popular recommendations postulate that RT sessions should involve 8 to 10 exercises performed in multiple sets with both single (SJ) and multi joint (MJ) exercises.’
Both are certainly beneficial but because they are a little more challenging multi-joint exercises are great for a more holistic workout and will perhaps result in the most benefit. Give your body time to recover, let your muscles rest and recuperate and make it a point to apply the correct technique when doing any exercise. Start with a smaller weight if necessary but make sure you apply the correct body motion as you work through your program to prevent injury and accidents.
Load building
The next concept is load building. Load management is an important concept to consider when deciding if you want to place the emphasis on increasing strength or building endurance. A large load with low repetitions will build strength while a smaller load with more repetitions will develop endurance. In terms of your overall goals, a high intensity workout is the fastest way to burn fat, build strength and lose weight, while a steadier program is great for injury prevention, injury maintenance and building long term stamina.
This study looked at the difference in impact between moderate load resistance and low load resistance. The program ran for six weeks, eight exercises, four times a week. The study concluded that both variables help to achieve muscle strength and achieve body composition: ‘RT performed with moderate-to-heavy loads is recommended to recruit fast-twitch muscle fibres…RT with a low number of repetitions and intermediate RM is considered an appropriate stimulus to increase strength and skeletal muscle mass. Alternatively, RT performed with a higher number of RM is well recognized to increase muscular endurance.’
Elastic resistance and Medicine balls
And the final point we will look at is the use of Medicine balls and the difference between elastic resistance and conventional resistance. One of the benefits of using elastic bands is versatility and portability. You can take them wherever you go and it’s a great cost-effective option that provides a holistic and total body workout. The drawback is that you might not get as strenuous of a workout as you would with free weights and conventional resistance but it’s certainly a piece of equipment that is worth the investment because of the convenience and options they provide.
This study suggests that elastic resistance is a very valuable tool and doesn’t lose anything in comparison to conventional resistance: ‘Evidence from this study suggests that resistance training with elastic devices provides similar strength gains when compared to resistance training performed from conventional devices. These findings allow coaches, physiotherapists, and even patients to opt to use devices with low costs, ease of handling, and which can be used in different places, such as elastic devices, for maintenance and gain in muscular strength.’
Medicine balls are a great vehicle to achieve total body fitness which is a large part of what resistance training is all about. All of the things that you want to achieve like strength, endurance and power are possible through the use of Medicine balls along with flexibility, balance and weight loss. When used properly, this is one of the most simple, convenient and most functional pieces of equipment that can be incorporated into your weekly exercise program. The reason why it is so effective is because it is a high impact workout that covers a broad range of movement that touches every aspect of your body. Healthline gives a rundown of some excellent exercises you can incorporate to achieve your full body workout.
NCBI: Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength
