Our methods of training involve the use of all disciplines of exercise endurance, sprinting, weightlifting, and gymnastics. Combined in as many different ways as possible. This causes the heart rate to rise and fall (depending on length of training session prescribed and exercises chosen) drastically or gradually from 30 seconds – 45 minutes of total work in a class setting.
Why is this an optimal way to train?
A study performed in 1999, took 7 women ages 22-35, to measure the effects of acute resistant exercise training with limited rest (4 minutes between sets/exercises) on Post Exercise Oxygen Consumption (EPOC) and Resting Metabolic Rates (RMR). The study concluded that in young women, the strenuous resistant exercise of the nature used in this study causes significant elevations of:
- postexercise oxygen consumption when measured for 3 hr following cessation of exercise
- rest metabolic rate when measured 16 hr following cessation of exercise
- rest fat oxidation when measured 16 hr following cessation of exercise
The weightlifting sessions involved 100 minutes of work on a 4-minute rotation of couplets. The couplets consisted of bench press/bent over rows; leg extension/leg curls; military press/situp; bicep curls/triceps extensions; and lunges followed by lateral raises. Each exercise selection was performed for 5 sets and 10-15 repetitions. The reason for these couplings is to put opposing muscle groups together to avoid premature failure due to muscle fatigue.
So according to this study performed over 20 years ago and still proven to this day. Using compound movements, raising an individual’s heart rate, over a prolonged period of time can cause a rise in resting metabolic rate and fat oxidation during and post-exercise training sessions. Couple great training sessions with a great nutrition plan with a balance in macronutrients (proteins, fats, and carbohydrates) to support muscle gain, fat loss, and not weight gain. You have an effective program.
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