If you go to the gym and eat healthier than ever, why not lose weight? Because it is frustrating. But thanks to a new study, there is hope.
The researchers found that a large group of people called “no” and the body does not plan for a typical moderate intensity exercise, according to a new study by the American Fitness Association (ACE). If you are a “person” and 36% of people in this study, a “traditional” aerobic exercise and strength training program most likely will not cause any changes in your bodily functions. Did not lose weight for you.
So how to escape the people stick to the rules? Exercise is easy: switch. There is no other group to perform more functional and dynamic strength training movements.
In the study, researchers monitored a control group (no exercise), a “standardized” exercise group (who did a traditional cardio and strength workout routine), and a third group that completed an Integrated Fitness Training (IFT) program (including cardio training as well as functional and resistance training). To monitor intensity, researchers had the standardized group exercise to a particular percentage of their maximum heart rate, and had the IFT group exercise to particular ventilatory thresholds (aka when your breathing rate suddenly ramps up to keep up with your workout).
Both exercise groups started the 13-week program with three weeks of cardio exercise only, increasing the intensity each time by hitting either a heart rate or ventilatory threshold target. Both groups exercised three times a week, increasing their cardio training from 25 min/day in the first week up to 50 min/day during weeks 9 through 13. For the final 10 weeks, the groups added functional and/or resistance training to their cardio workouts. The standardized group did a circuit of strength machines for 2 sets of 12 reps each, including:
- Bench press
- Shoulder press
- Seated row
- Biceps curl
- Seated leg press
The IFT group did a circuit with free weights and machines that allowed free motion, increasing the number of reps or amount of weight from week to week. Exercises included:
- Stability ball circuit (hip bridges, crunches, Russian twists, and planks)
- Kneeling/standing wood chops and hay balers
- Dumbbell squats to 90 degrees
- Standing one-arm cable row
- Step-ups with dumbbell onto a 15-cm step
- Modified (assisted) pull-ups
After completion of the project, 36% of the standardized groups had zero maximal oxygen uptake, so the non-responders-while IFT group of 100% indicated this significant increase in fitness markers. IFT Group + also showed a significant change in body fat percentage, blood pressure, balance, and muscle strength testing using bench press and leg press.
The interfacial tension causes the group to see better results? Traditional weight-machine methods may underestimate the strength of the threshold for some people, meaning that they will not drive true results, according to Lance Dalleck, Ph.D., the study’s first author. Think of these forces that can slow down the machine to complete a standardized exercise while sitting, while the launch will not let your body work hard to move like a squat, chin-up, instruction, standing on the wood ribs, lunge, IFT group.
The fitness world encourages people to “go to the gym,” “any kind of exercise is also better than no exercise,” which is part true-moving the body is never a bad thing. But this study reveals why going to the gym and wasting time “meh” training may help little. You’d better take it with weight-intensity-whether-tabata exercises, functional routines, or lifting free weights.