Health, Fitness, & Training Potential I Level 3 Diploma in Personal Training I Part 9

  Overtime;

So there are different variables of what our muscles are lengthened and shortened when they start the exercise. The amount of recruitment of muscle fibers that you need to apply to move and shift that weight can all be different reasons for exercise selection. Another maybe case study, or a thing to think about if you've got a client that is trying to lose fat, is what type of cardio you're going to apply. So the best form reasons and ways to lose fat is by adding muscle mass. The more muscle you have, generally, the higher your metabolic rate. The higher your metabolic rate, the more calories you needto create a homeostatic place for your body to feel comfortable within. Now, if you're able to eat more, you're then able to be in a deficit to lose that body fat. So eventually, over time, because time is the biggest variable, overtime, you'll end up increasing muscle mass and losing body fat as a result. But to apply an even better way to do that is and maybe a fast track that fat loss is building that muscle, but then using cardio tools as a tool in our toolbox to then burn that fat in the fat-burning zones. So we could use LISS, which is low intensity, steady-state cardio.

Heart Rate Monitors;

So if we think about our heart rate monitors, and our zones, where we would put our clients through certain zones of their heart rate, we want to be looking at 120-140 beats per minute to optimize the glycolysis. And fat uses energy as an energy source to burn that fat. Now, in terms of timings, we might use a different cardio method called HIIT, high-intensity interval training, as your client might not have 45 minutes or 30 minutes that they can spend on a bike or a treadmill, they might want to do 15 minutes, high intensity, 30 seconds, rest, one minute, high intensity, 30 seconds rest, do that for the same, they might end up burning the same amount of calories. So they're in that calorie deficit as they would do for the steady-state, low-intensity exercise. But there's going to be some consequences to that, that there's going to be more joint activation in terms of impact on those joints, and sprinting, impact on those. So if you're thinking about the time and the type of exercise that you select the cardio base, you want to think about the impact on those joints over some time. Now, for me, I want the least amount of impact on my joints or my client's joints.

 Intervention ;

So I might suggest and put an intervention in for them to use the bike or swimming and things like that, there's less impact if you get them running. There's a neurological response, which can be quite impactful. And if you think about the difference between the neurological response of cardio being running, and the neurological response of weight training, lifting heavy weights, they're quite similar if we look at some studies about what they are. So another variable of FITT in terms of intensity is the level of work performed during an active session. And that can apply to weight training, cardio, or any form of exercise. And we can rate that and score that with different scales. So we've got a Bosch scale that we can use. And we can ask our clients when they're doing exercise, specifically cardio as a good example, if they're on a treadmill, and they're going through the motions of it, their bosch scale is between 8 and 20, 20 being the hardest, 8 being the lowest, and they say an eight, then they're not being pushed enough to create enough stimulus for their body to adapt, because that's what you want to do as a client. As a trainer, you want to be able to force your client's body to adapt to the stimulus.