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Health & Fitness

The training you need to be doing

A type of training that can help you gain endurance and burn fat, that takes a fraction of the time. Integra Personal Training and Physical Therapy is on the front edge, check it out!

Hey everyone Jason Olejniczak, Certified Strength and Conditioning Specialist, here from Integra Personal Training and Physical Therapy in Fox Point, Check out our website at www.integrapt2.com. Lately, I have been getting some questions in the gym like how do I look like Novac Djokovic, how can I lean out, how do I lose the stomach fat and get abs? The answer from a training standpoint is easy but normally makes our clients very uncomfortable… Anaerobic training. Now I know that word might not make a ton of sense right now but I think after we talk about it a little more it will. Just know right now that it basically means without oxygen. Now we obviously need O2 for survival.  In the training world if we utilize O2 more efficiently we can perform our cardio longer and increase performance for endurance.  This doesn’t necessarily equate to optimal training for weight loss or desired body composition.  In the training world we must have an understanding of what fuel source is optimal for desired results or goals. We can train in short bursts with super high intensity and your body will not use oxygen as a fuel source. The theory goes we can train your body for under 2 minutes per effort and as long as the intensity gets your heart rate above 85% of your max heart rate we will enter a state of excess post-exercise consumption. (EPOC) Excess Post-Exercise Oxygen Consumption) Now this can get pretty technical, and it is but that’s why you have me, and this awesome article that can help break in down further.

http://breakingmuscle.com/strength-conditioning/go-anaerobic-what-it-and-why-do-it

Yesterday I ran on the treadmill, I did some 400m intervals. This kind of work puts me into my pain cave; I am not made for running. I am very content with lifting my heavy weights, taking long rest periods and going for a leisurely stroll on my favorite elliptical. Now if I wanted to look like a bodybuilder that would be fine but who wants to be puffy? Not me. So I jumped on the treadmill did my first couple runs and realized it was hard but not to the level I needed so I put a sandbag on my shoulders, yahtzee, I found it. To do this training right, you have to go to the uncomfortable place, and boy did I go into that uncomfortable place.   This is my example of getting into that anaerobic zone that is optimal for weight loss and fat metabolism.  There are many ways for everyone to achieve this as we are all starting from different points in our conditioning program.  Some may just need to work intervals into an elliptical session.  The point is to understand how to get yourself into a safe anaerobic state that turns your body into the ultimate fat burning furnace.  The last thing you want to do is waste time and effort and worst case set your body up to store excess fat.  This can actually happen when one performs too much of the wrong type of cardio.  You may find it very interesting if you wear a Heart Rate monitor that allows you to compare both types of training.

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Running was just an example; our group of trainers utilize kettle bells, ropes, prowlers, sleds, treadmills and the stairmill. The medium might change but the rules stay the same. Short burst, high intensity.  Follow that with a rock star nutrition program and you’re set. It all sounds easy and too good to be true, right? Well it is take my word on it. Any questions you can find me at Integra Personal Training  and Physical Therapy.  Remember this is not a game, it’s a life style.

Here for you,

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Jason

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