When you do that, you will gain greater benefit and experience what is referred to as EPOC; Excess Post Exercise Oxygen Consumption. It's also known as the after burn effect. This simply means that with increased exercise intensities, more oxygen is consumed and energy utilized per minute of exercise. Again, less rest, moving quickly, not adding more time, but increasing your intensity of effort and work load and capacity. This continues after the exercise is finished and more energy is burned all day long.
Finally, if you overlook the intensity variable, don't put it to work for you, and do what a lot of people do and just clock in and clock out on their activity. Meaning they move at the same pace, at the same speed for the same distance without increasing any kind of incline, resistance, or effort to that activity; if you're doing the same thing the same way without a new stimulus, and accomplishing more in the same amount of time or increasing intensity in some fashion, very little metabolic cost remains. In other words, once you stop moving, not much else happens.
Further as muscle activation is low in that chosen activity, without intensity, that type of activity does little to build muscle mass or preserve it with age. So if activating muscle mass and building and preserving muscle as you age is important to you, and you want to get the most out of your movement, consider all three variables, but give special attention to intensity.
Over the years, I personally have trained in every way, in just about every environment and with many different methods and modalities. No matter what I was doing, being efficient was important. As a dad of two boys and a husband to my beautiful wife and my world Nicole, efficiency is critical. I own multiple companies, and work with many different groups and organizations in and around my community. Life and business is demanding, and never seems to slow down. However, I will not sacrifice my fitness just as I have shared strategies with you so you don’t have to sacrifice yours.
I am loving how I am working out and would like to share with you my solution at age 44 for being efficient with maintaining my fitness through consistency, frequency, convenience and intensity. The Bio Force home gym (www.bioforcefit.com) has provided me with a workout tool that challenges me to the max, saves me an incredible amount of time, and allows me to build my body to its fullest capability because of its brilliant design and unmatched technology.
Being efficient with my time and staying consistent with my fitness is key to performing my best. With a busy, and often unpredictable schedule, it is so convenient to be able to go down into my lower level and get on the Bio Force to train. There is a difference between working out and training and the Bio Force allows me to get serious and to train.
Intensity is the third variable and I stated above that it’s the most important. I can tell you that the Bio Force has increased the intensity of my workouts over previous training methods including free weights and circuit machines due to the unique resistance system that you get with the Bio Force. There are very few training tools that offer truly consistent tension on the muscle throughout the entire range of motion from start to finish while simultaneously allowing you to move your body as fast or as slow as you want and still maintain that consistent tension. This is referred to as pneumatic resistance and Bio Force has this technology. It is this resistance, as well as some other key features, on this home gym workout tool and experience that has made this my go to and what I use for the majority of my training. I am absolutely loving my workouts. The experience and results that I’m having are on point. And I wanted to share with you in case you’re looking for the same solution I was.
Stop by BioForcefit.com and check it out and see for yourself how efficient it is and how it can help you master the tree variables of fitness.
Be your best,
Brock Meadows, NSCA-CSCS , PN1