Frequently Asked Questions
Q: Can you please give me simple definitions of strength and cardio. I hear these two words all the time in the gym and don’t quite understand them.
A: First, let’s define strength. Strength is the maximum force a muscle (or muscle group) can produce. An example would be if I can deadlift 300lbs. for 5 repetitions and you can deadlift 150 lbs. for 5 reps., I have twice the strength in the deadlift as you.
Cardiovascular and cardiorespiratory training challenge the body’s ability to sustain an activity for a prolonged period of time. An example would be that if you can run 5 miles in 30 minutes (you would be a stud!) and it took me 1 hour to complete 5 miles (we could not be running partners) then your cardiovascular and cardiorespiratory systems are twice as efficient during a 5 mile run as mine.
Q: On a percentage basis what is the best ratio of strength training to cardio?
A: Good question. For an answer let’s look at the S.H.I.F.T. XTR model developed by Matt Jennings.
The S.H.I.F.T. XTR program considers all of the variables in developing both strength and cardio conditioning. For example, the trademark Modality Shifting Complexes are bodyweight or weight loaded exercises designed to challenge the participant to endure high lactic acid levels as well as challenge the cardiovascular and respiratory systems. The more fit someone becomes during these M-S-C’s the greater the loading progressions and the ability to increase time under these loads. So, the point would be that if you properly apply the principals of the S.H.I.F.T. XTR program you already have some pretty intense strength and cardio (strength and conditioning) built in, and you will certainly reap the benefits of both. This concept would render the strength/cardio equation 1:1 and “conventional cardio” days a distant memory.
In summary, a predominant principal in exercise after safety should be EFFICIENCY. 1:1 is simply efficient. If you feel the need to add additional (see what I’m getting at here) cardio to your program that is fine. I resolve all of my training questions with this one philosophical idea by the 14th century logician, William of Ockham. “PLURALITY SHOULD NOT BE ASSUMED WITHOUT NECESSITY” “WHAT CAN BE DONE WITH FEWER IS DONE IN VAIN WITH MORE”
Q: When will I stop feeling so tired?
A: Training when done within relatively challenging parameters should leave you temporarily fatigued physically but mentally invigorated. But, consider this. If you have not eaten for some time before your workout (ie.,3 or more hours) and you feel increasingly tired, nauseous, etc. during and after workout, you are probably experiencing low blood sugar levels- common, but not good. If you train in the morning you have to eat breakfast, period. Absolutely no excuses here. You need to make sure your fuel is in sufficient supply before you train. If not, your training will suffer and your results WILL SUFFER! Try a hard boiled egg and an apple as a light meal before you train. Or a two egg vegetable omelet. Get the meal in @ one to two hours before your training session. You may need to play with the time for desired result.
Q: Is it best to train at a specific time during the day?
A: Yes. There is what’s called diurnal variations. This means that during the day your body experiences fluctuations in measures of hormone levels that will influence metabolic rate, heart rate, body temp. etc. all of which will affect your workout. The time of day that these hormones are at their highest levels are between 3 and 8 hours after awakening. Sleep, food, stress, menstrual cycle, etc., can all have an affect on diurnal variation. In short, the time of day that you find consistency in your highest energy levels is your best time of day to train.
Q: Is there any proof that exercise reduces stress and if so how?
A: Yes. The term “exercise high” was first coined in the 1970’s when marathon runners would describe a feeling of euphoria upon completing a race or a training run. Scientists took interest in this phenomenon and started to do some testing with these athletes. They already knew that opioid peptides or endorphins (morphine like chemicals) occurred naturally in the brain and is present in the serum portion of blood. But blood samples taken after runs showed levels of these endorphins 5 times that of resting levels. Although the most notable effect of high endorphin levels is euphoria and exhilaration, other possible implications are: increased pain tolerance, a reduction in anxiety,
tension, anger, and confusion, and better control of appetite. The mechanisms related to exercise and endorphin response is not yet clearly understood. Also, looking at stress related systems dysfunctions such as hypertension, it is very common to see drops in ambient pressures in people who adopt a well designed fitness program. There are conflicting theories as to why this happens.
Q: Is it necessary to warm up before weight training?
A: It should be part of your training. A full body, rhythmic movement such as rowing on a Concept II for 500-1500 meters at a moderate intensity will bring core body temperature up. This single factor will insure that your body will be better prepared for loading and explosive movements.
Q: Is it necessary to stretch before and after a workout?
A: Research is showing that dynamic stretches before a workout and static stretches post-workout are recommended simply to help prep the body and eliminate any potential injury during exercise and reset a normal muscle length tension after a tough workout. This is standard practice in athletic performance training and is what we use in S.H.I.F.T. XTR programming.
Q: What should I eat after a training session?
A: First you should wait about a half hour or so to allow some of the clearing of different hormones (adrenaline, cortisol) that are released during exercise. These and other exercise related responses will interfere with proper digestion and absorption of nutrients.
The meal should be a glycogen replenishing high quality carbohydrate or a combination of moderate protein and carbohydrate foods that are unprocessed. Try one of these post-workout meals: Chicken breast in a dark leaved salad with tomato and balsamic vinaigrette dressing; an apple and two hard boiled eggs; 4oz. bison burger and small side of organic whole grain brown rice. And if you are in a hurry and can not prepare a meal, I have the perfect solution- MATT’S MUFFINS- unprocessed and organic whole oat muffins that are FULL ON good for you and tastes BETTER than any muffin you have ever had!
