By Dr. Payton Busker, PT, DPT
Over the last couple of weeks, we have been diving into how to achieve 3 different goals using Evlo:
Goal 1: Feel Better, Get Stronger
Goal 2: Increase Muscle Definition
Goal 3: Cross Training with Evlo
Last week, we explored all things “Feel Better, Get Stronger”. Click here to review that post!
If you’ve been an Evlo member for some time now and have noticed a decrease in joint pain and overall stress levels, you might be ready to tackle goal number 2.
We believe that developing significant muscle definition primarily occurs in the absence of significant stress response and pain within the body. This is because building (and maintaining) muscle tissue is metabolically expensive. If your body and brain do not feel safe and protected, they will have a hard time allocating energy for muscle growth and maintenance.
This is one of the reasons we emphasize sticking...
It is one thing to intellectually understand the benefits of building muscle. It is another to act upon it! In today’s post, we will discuss WHY we should care about muscle growth (especially us millennial women!!), the dichotomies of muscle building, what genetic factors are at play, and what to do IF you are truly ready to maintain your muscle mass as opposed to continuing to build it.
Building muscle is crucial for healthy aging, especially for women! As we age, sarcopenic changes begin to occur. Sarcopenia can be defined as age-related loss of skeletal muscle tissue.
In his invited review on aging and sarcopenia, Timothy Doherty analyzes the current data. Doherty highlights literature findings that reveal the following:
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...