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 “Increase Muscle Definition”. Click here to review that post!
Next up: CROSS TRAINING WITH EVLO.
The term “cross training” is most commonly used to describe incorporating a form of exercise other than an athlete’s primary sport. But this idea can be applied far beyond “an athlete”!
There is consistent evidence to support cross training for individuals whose primary form of activity is endurance training, especially running. Typically in said studies, researchers seek to understand the effect of strength training on elements like running economy (think running efficiency), time trials, sprint performance, and body...
I stopped wearing a fitness watch years ago and never looked back. I’ve talked about my personal experiences with exercise in the “How to internalize you’ve done enough” podcast, but let’s just say that I was obsessing over exercise and my goals were on how many calories I could burn. This was at the cost of my mental health, sleep, joint health, and sometimes even my performance at work because I was exhausted, overworked, and under-rested. During this time where I was working out a ton and had a focus on burning calories, I actually had very little muscle. It’s hard for me to gain muscle in the first place, but I think I felt and looked frail. It wasn’t effective for me to focus my attention on burning calories. Choosing to no longer wear my fitness watch was a cascade of decisions that ultimately changed how I view exercise and really turned my health around.
Ditching my fitness watch wasn’t some “magical...
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...
Today, let’s talk about running. Running has been glorified in the fitness industry, and to be honest, I think it's over-glorified. I know this is a hot topic, and I don’t mean to offend anyone. I’ll try to meet you runners half-way with this podcast as much as I can.
Today, I’ll talk about how to incorporate strength into your running routine if you don’t want to give up running, why I prefer walking to running from a mechanical and nervous system standpoint, why running to burn calories isn’t effective, and how running can affect your central nervous system, and potentially delay muscle growth.
I want to start by saying that I have a certain bias against running. I’m not a huge fan of running. I think there are smarter ways to move your body that are less repetitive, and more beneficial to your cardiovascular system and muscular system. I’ll explain why in this podcast. However, I will say that I totally understand that...
There is so much confusing information about what type of exercise is the “best.” Is it cardio? Is it functional movement? Is it yoga? Of course, there is no “best” type of exercise. I believe in doing a little bit of everything. Moving your body in different ways is crucial.
If I were to focus my attention on one type of exercise, it would be more targeted strength training, using a method I call “Highly Effective Strength Training” or “HEST.”
I’ll get into why HEST is effective and some characteristics of this method to incorporate into your routine, but let’s first talk about why to consider shifting your focus towards strength training if you haven’t already.
A primary goal of your exercise program should be to gain muscle. I think women especially avoid heavy lifting because they are afraid to get “bulky.” To me, this is the least of your concerns. I stress this in all...
I emphasize the importance of biomechanics all the time, but I've never taken the time to define what it means, why it's important, and how to apply it to your exercise.
Check out my video I created here that teaches biomechanics for fitness instructors.
According to dictionary.com, biomechanics means "the study of the mechanical laws relating to the movement or structure of living organisms."
Let's break that down a little, because there are a few key terms within that definition.
Mechanical laws mean the laws of physics (remember Newton's laws from third grade?) that play into movement under different conditions. Each time you lift a weight, certain laws dictate how heavy it feels and how much "stress" will be applied to your system. This is important because it helps to provide a "framework" using mathematics to determine optimal exercise.
A second important term from that definition is the "structure...