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Are Your Workouts Hurting or Helping You?

There is mounting research supporting disease as a metabolic, rather than genetic, problem. The optimal metabolism is a function of the number of mitochondria, the powerhouse of the cell, in your body. The more mitochondria you build, the more fat you will burn, the less inflammation in your body and the greater the energy and health you will enjoy.

Building Mitochondria

There are two separate pathways through which your body can build mitochondria.

Aerobic training
Running shoesDoing consistent, regular workouts at or below your aerobic threshold for 2 to 5 hours per week helps you accomplish this. Your aerobic threshold is the point where your body prefers to burn sugar over fat due to the lack of oxygen available (the body requires oxygen to burn fat).

Strength training
Through the first 8 seconds of intense training, your body is burning pure ATP (energy), stored at the site of the muscle. From 8 to 30 seconds, it burns lactate acid, then after 30 seconds, it starts burning sugar. For this reason, you want to keep your weights high and your repetitions low (4-6 reps per set) so that you don’t drift into the sugar burning zone.

A Maximum Aerobic Fitness Test can determine if you’re on the right track with your workouts. It should be performed monthly and is a snapshot in time of the number of functioning mitochondria you have available in your system. Each month when you repeat the test, you should see an increase in miles per hour, or intensity, as your body achieves its aerobic threshold. This progress is an indicator that your exercise routine is the correct fit for your body.

You can eventually incorporate both types of training and add sprinting to the mix.

Monitoring Heart Rate Variability

By using a heart rate monitor Polar A300 with H7 or H10 chest strap, you can monitor your heart rate during exercise and at rest. You can download a free app on your phone that will allow you to measure your HRV. Your HRV will determine how well rested you are and what kind of exercise you should be doing for the day.
If you’re well rested, you should be doing a more intense workout which includes the strength training as well as the aerobics. If there’s a day where you’re not as well rested then you should stick strictly to the aerobic training.

We invite you to check out our exercise videos and let us know if you’d like us to create a customized workout plan for you.

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