AXIOM University: Defining Exercise

January 11, 2012

Everyone has their own definition of exercise or working out. Some go out for a run or bike ride, hit the gym, play a pick up basketball game, join a group exercise class etc. These are good ways to improve your fitness, but is it the most effective way?

Exercise can be defined several different ways.

1. Activity: the state of being active involving action or movement.
Activities include running, playing, biking, gardening, climbing, camping, yard work.

2. Workout: a practice or exercise to test or improve one’s fitness for athletic     competition, ability, or performance. Workouts include going to the gym, playing a sport.

3. Training:  the act, process, or method one follows to reach a desired level of fitness with purpose. Individual follows specific program with a trained professional. Training involves working with a personal trainer following a protocol to maximize results.

4. Conditioning: the process of training to become physically fit by a regimen of exercise, diet, and rest; also : the resulting state of physical fitness.

These are 4 modes of exercise you can choose from to reach your goals. We provide training and conditioning to help our clients with fat loss, total body strengthening, and nutrition.

We offer 2 Group Training Classes:

METABOLIC CONDITIONING (MC) & TOTAL BODY STRENGTH (TBS).

METABOLIC CONDITIONING (MC): These classes are timed based using circuits of full body movements moving in multiple planes of motion increasing the heart rate for the work interval and then allowing recovery between exercises. The primary goal is to push the intensity, increasing the heart rate for a short period of time to get the metabolism revving.

Some examples of common exercises we use are kettlebell swings, speed squats,and medicine ball slams. We utilize total body, compound movements whenever possible. HIIT Training and Tabata’s are some of the methods we use to get a metabolic response.

HIIT Training: High Intensity Interval Training, is our primary form of interval. The idea is to have a high level of effort in the form of a burst. This allows for maximal effort and the rest is incomplete meaning the client will not fully recover in between sets. This provides a combination strength and cardiovascular benefit.

Tabatas: Named after professor Tabata stating that the work to rest ratio is 20:10. This is called a negative interval. The rest is less than the work period. Any number of combination can be used like 30:15, 45;10, etc. Tabatas can be done as a whole group or circuit style.

TOTAL BODY STRENGTH(TBS): These class are set up the complete opposite of MC. The goal of this class is pure strength. We use a strength training method called Escalating Density Training which means we have a set time period and do set reps of each exercise going through each exercise for the reps specified as many times as a client can. These classes are set up for specified time period and more importantly, a specified repetition range. Due to the fact that the number of repetitions is our primary stimulus, we do not change the number of repetitions.

A class maybe set up for 3 different exercises, which are chosen from the strength end of the training spectrum such as Kettlebell Deadlifts, Jungle Gym Pushups, and Bent Over Dumbbell Rows. These exercises will be performed circuit style for 4-8 reps for a 10 minute time period. The rest periods are not constant which means the client may rest at any time for any amount of time. We can manipulate the protocols by changing the number sets, load of the tool, and rest periods. This allows for several different ability levels to attend the same class and get similar responses from the stimuli.

It is our recommendation that our clients complete 2 Metabolic Conditioning and 2 Total Body Strength classes per week to reach maximum results.

Feel free to email axiomhealthfitness@gmail.com if you have any questions or concerns.

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