The Real,But Difficult, Deal
January 15th 2007 12:16
The best exercise program for long term achievement and maintenance of fitness involves short almost violent exertion done frequently enough to cause adaptation,but not so frequently as to trigger the body's reaction to long duration exercise. The latter will doom the benefits of exercise- fat loss, bone density, skeletal muscle.
seconds. That's right. If you can do it for more than 10s of seconds it is not an optimum exercise. Certain types of exercises meet this criterion:1) weight training, where a set of an exercises rarely lasts more than thirty seconds, 2) sprinting, where a duration of a minute would be on the extreme 3) martial arts, where sparring or grappling require the entire body to exert itself maximally in a series of short bursts over two to five minutes.
These modes of exercise cause the kind of adaptation that result in long term fitness and health. They demand that the body increase the capacity of skeletal muscle and bone to successfully endure the onslaught of all out exertion. Strength and endurance both increase according to the specific demands of the exercise. The heart is induced to enhance its maximum capacity and the lungs to increase theirs to synthesize as much air as possible in a short time. In weight training and sprinting the repetition of stimulating movements is frequent enough to put stress on the aerobic as well as the anaerobic systems. In jiu-jitsu the all out straining of the muscles against the resistance of one's opponent taxes the respiration as well as the muscles. These kinds of exercises does not spur the body to jettison its muscles or shepherd its fat stores. Instead fat may be burned in coming hours as the body recovers and muscle is certainly encouraged to grow.
The difficulty with this kind of fitness training is that it requires an effort of such ferocity that the average person is unlikely to undertake it. It is relatively easy to tread along on a treadmill at even a brisk pace compared to wrestling with everything one has for two minutes. A plodding jog through the neighborhood is no picnic, but pales before the loomng spectre of a series of sprints. The sad little trainer over in corner of the weight room with his tens of curls with a 15lb dumbbell probably cannot envision himself bent over the preacher bench with all the weight on a bar that he can do for one repetition straining with the help of a friend to curl that weight three,four,or five times.
The fact is that such intensity can be best attained in an environment where a personal trainer or jiu-jitsu master skillfully leads the willing neophyte to a place where the challenge of intensity is not only tolerated by enjoyed. If you are willing to turn yourself over to these experts you will be doing yourself a favor. Your servant, as always.
Short and Intense-jiu-jitsu
These modes of exercise cause the kind of adaptation that result in long term fitness and health. They demand that the body increase the capacity of skeletal muscle and bone to successfully endure the onslaught of all out exertion. Strength and endurance both increase according to the specific demands of the exercise. The heart is induced to enhance its maximum capacity and the lungs to increase theirs to synthesize as much air as possible in a short time. In weight training and sprinting the repetition of stimulating movements is frequent enough to put stress on the aerobic as well as the anaerobic systems. In jiu-jitsu the all out straining of the muscles against the resistance of one's opponent taxes the respiration as well as the muscles. These kinds of exercises does not spur the body to jettison its muscles or shepherd its fat stores. Instead fat may be burned in coming hours as the body recovers and muscle is certainly encouraged to grow.
The difficulty with this kind of fitness training is that it requires an effort of such ferocity that the average person is unlikely to undertake it. It is relatively easy to tread along on a treadmill at even a brisk pace compared to wrestling with everything one has for two minutes. A plodding jog through the neighborhood is no picnic, but pales before the loomng spectre of a series of sprints. The sad little trainer over in corner of the weight room with his tens of curls with a 15lb dumbbell probably cannot envision himself bent over the preacher bench with all the weight on a bar that he can do for one repetition straining with the help of a friend to curl that weight three,four,or five times.
The fact is that such intensity can be best attained in an environment where a personal trainer or jiu-jitsu master skillfully leads the willing neophyte to a place where the challenge of intensity is not only tolerated by enjoyed. If you are willing to turn yourself over to these experts you will be doing yourself a favor. Your servant, as always.
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