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How to create a workout plan that works for YOU: Incorporating other types of exercise into your Evlo routine

By: Dr. Payton Busker, PT, DPT

Today we will answer the frequently asked question: “How can I incorporate (insert running, biking, HIIT, spin, etc) into my Evlo routine??”.

We will take a detailed look at the 6 different tracks we offer, how we coordinate muscle groups, specific suggestions for engaging in other forms of fitness as an Evlo member, and overall ideas to consider when mixing up your Evlo routine. 

Let’s dive in!

Our Programming 

Both the structure of our class tracks as well as our weekly programming is very intentional. Our goal at Evlo is to achieve muscle hypertrophy while avoiding overuse. Members can achieve this goal by following one of 6 track options:

  1. 3 days per week without cardio
  2. 3 days per week with cardio
  3. 4 days per week without cardio
  4. 4 days per week with cardio
  5. 5 days per week without cardio
  6. 5 days per week with cardio

Each track includes AT LEAST two rest days that we do not recommend skipping past! 

The “3 days...

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When, why, and how to go up in resistance (and the steps to take in between!)

By: Dr. Payton Busker, PT, DPT

Choosing appropriate external load (i.e. weights) and steadily increasing that load is essential to progressing your fitness routine. But this choice (and the progression) can be very confusing! How do we know where to start? Are there steps to take prior to picking up a heavier dumbbell? And when is it time to add resistance? All of these questions will be answered in today’s blog post! 

Our goal at Evlo is muscle hypertrophy. 

Muscle hypertrophy is the physical increase in muscle size through growth of contractile proteins within the muscle. This increase can lead to many improved health measures such as insulin sensitivity, cardiovascular health, and body composition. Although hypertrophic changes do not have a direct 1-to-1 ratio with strength improvements (ability of your muscle to produce force), increasing the muscle size is shown to allow for more force production through an individual muscle. 

In order to achieve true...

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How Different Workouts Affect Your Body

How you train will affect how your body adapts. So today, we’ll look into that a bit. I’ll start by talking about muscle fiber types and how to recruit different types of fibers, then I’ll talk about load to muscles, and lastly, I’ll tie it all together by talking about how different workouts like Pilates, barre, lifting, yoga, and running, will affect your muscles and body composition. 

So let’s start by talking about fiber types. This is important, because your muscles are made up of different types of fibers that are stimulated differently, recover differently, and are of different sizes. You have two primary types within a single muscle: type 1 fibers and type 2 fibers. Within your type 2 fibers, you have several sub-classifications. But for the sake of today’s podcast, we’re going to talk about type 1 fibers or the slow-twitch, type 2a and 2ab, which I’ll lump together to call the intermediate fibers, and type 2b which I'll...

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How to Workout When You're Stressed

Today I want to give you some ideas of how to exercise when you’re stressed. We know that exercise can be stress-reducing, but it can also contribute to stress, spiraling the issue. I think a lot of people also avoid moving altogether when they’re stressed because they think they need to have an intense session or why bother. 

However, I’m a firm believer that the better you are at dipping and diving through the obstacles of your life instead of staying rigid, the better your life will be. And, dare I say, the better your health will be. Inevitably, we’re going to go through stressful times. It’s about recognizing when you’re in one and adapting accordingly. 

Today I’ll talk about: 

  1. Why you’re more likely to get injured when you’re stressed 
  2. Neuroendocrine responses to stress 
  3. How to recognize when you’re stressed 
  4. My suggestion for how to exercise when you’re experiencing a mentally...
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4 nervous system "hacks" for better results

This blog is going to be a bit nerdy. We’re talking about 4 cool nervous system “hacks” that can improve the results of your workouts. 

We implement these things in my classes, which is one of the more unseen or unrealized reasons my classes are so effective. I also hear often from the members that this is the first program they look forward to and enjoy, and they may not know why. I think these are some of the reasons why - because we are using their nervous system to create an environment that doesn’t feel like a threat. When your brain thinks something is a threat, it will avoid it. And we know consistency is super important in your workouts, so we have to train our nervous system that our workouts aren’t a threat to our safety. 

Your nervous system is extremely important in driving results from your workouts because it will dictate how easily you will recover and lay down new muscle. Because of this, we have to work WITH our nervous...

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Why aren't my muscles growing?

This week, I want to talk about overtraining, undertraining, and how you can have both simultaneously. All three of these cases will frustrate you and can be a big reason you’re training consistently but you’re not seeing muscle growth.

We tend to believe that if some is good, more is better. And that’s just not true when it comes to most things, including exercise. 

I know I’m a broken record with this, but I think it sometimes needs to be said in many different ways for you to understand and let it sink in fully. 

There is a dose-response relationship with exercise. A certain dose will yield positive results, but too little or too much will either do nothing or yield negative results. 

Exercise is medicine, yes. And any medicine can be overdosed and see adverse side effects, or underdosed and see no changes. Exercise is no exception. 

Let’s talk about the signs and symptoms of overtraining, undertraining, and undertraining...

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Exercise and Cortisol

Exercise is a stress to the body. It is disrupting the equilibrium of your body, which your body interprets as stress. This means exercise will spike cortisol.

Chronically elevated cortisol will result in problems in your body, as I discussed earlier. However, studies show that regular exercise can improve your stress response, even though it acutely spikes cortisol acutely or right away. 

So the answer is not to stop exercising all together. The answer is to figure out how to dose exercise so that your body responds favorably. 

A common thing I've been told from my Evlo members is that they work out less frequently and intensely with my program, and yet they see more desirable changes in their bodies. 

This change happens partly because of the exercise selection we are choosing - we are intentionally choosing exercises that load the muscles in the most effective ways with minimal joint stress. That results in better muscle adaptation with less painful joints. But it...

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The Hormone that is holding you back at the Gym

Hormones are incredibly complex, and it's difficult to talk about one hormone without talking about other cascading hormones. Today, I want to break down what cortisol is, what can happen if you have too much of it and how to tell, and my recommendations on how to keep it in check. 

Before we begin, remember that this is not medical advice, and to seek advice from your doctor or functional medicine practitioner if you are having severe issues. This post is for informational purposes only. 

If you feel like you're doing everything right - putting in work at the gym, you're trying to eat less, and still not seeing results - it could be because of cortisol imbalance. Often, too much exercise and too little eating can have the reverse effects that you're hoping for because they can mess with your cortisol and hormonal balance. 

One of my goals, which I hope is evident by my content, is to encourage people to get away from the damaging "grind yourself into the ground if...

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Steady state cardio: how much should you do for the best fitness results?

Today I want to piggyback on last week's blog post about HIIT and dive into steady-state cardio. If you haven't read either of last weeks' blog posts, I'd highly recommend you read it because it has excellent information about the mitochondria, blood sugar, and how too much HIIT can harm you.

Over the next week, I will break down the difference between steady-state and HIIT cardio, the positives, and negatives of both, and provide a general framework of how you can incorporate both into your training. 

First, I want to talk about how the body adapts to exercise. It's essential to understand every individual's body will react differently, and that will determine if they are getting positive or negative results from their training. 

Adaptation is ultimately what we are looking for in our training. We want our muscles to be stronger, our heart to pump more effectively, and to be less out of breath when we walk up a flight of stairs. Exercise, in the proper dosages for your...

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How too much HIIT can kill your progress

Many medical and sports groups suggest intense interval training shouldn’t be completed more than three times/week to avoid these negative metabolic side effects. And from a joint health perspective, I agree that HIIT should not be used more than a few times/week, if at all. 

So if we can only gain the benefits of HIIT 2 to 3 days a week, are we just sedentary on the other days? Should we train in different ways on the days where we aren’t working out intensely? 

Another study that looked at the benefits of short, intense exercise vs. longer, more gentle workouts provides us with another interesting finding. 

The study took overweight men, divided them into groups, and had them exercise on a bike for a different amount of time and intensity. 

Group 1 performed short, all-out workouts on the bike such as 30-second sprints with minimal rest in between. This group only exercised 3 days/week. 

Group 2 exercised more moderately: 30-40 min on the bike...

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