Classical Pilates NYC

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Broadway at Solace!

Strength training for Performers workshop hosted by .academy
for.performers

One word - big difference.
sums it up perfectly 👏

High intensity strength training is different from high intensity interval training. And when it comes to bone density and osteoporosis, there’s also a big difference. 🦴

Heavy lifting is a form of high intensity STRENGTH training, using progressive overload to produce adaptive changes for greater muscle strength and bone density (and metabolic activity). It involves low number of reps with high weight load, like up to 5 sets of 5 reps at an intensity of at least 80-85% maximum capacity.

This was the primary exercise tool used in the LIFTMOR trial, which demonstrated bone density increases from exercise alone in post menopausal women with osteoporosis and osteopenia.

This is very different from high intensity INTERVAL training (HIIT), which uses bursts of high intensity exercise followed by short periods of rest or low intensity recovery. It can include a variety of activities, from sprinting to using weights.

HIIT has a cardio focus with spiking the heart rate, and has also been shown to improve metabolic activity, lower insulin resistance, and facilitate weight loss in midlife women.

IMPACT training can also be performed at high levels where the ground reaction force is increased by jumping or landing from higher surfaces or changing the duration of contact with the ground.

The LIFTMOR trial included one exercise from this category of high impact. It did NOT include high intensity interval training.

For bone density focus, the strength training is key, along with the impact training.

High intensity interval training is a great complement to your exercise regimen, but it is not the one to focus on for bone density changes.

Which of the above do you do or want to?
Drop a note below👇
•

HIIT vs. HIRT: 1 letter - big difference! sums it up perfectly

High intensity strength training is different from high intensity interval training. And when it comes to bone density and osteoporosis, there’s also a big difference. 🦴

Heavy lifting is a form of high intensity STRENGTH training, using progressive overload to produce adaptive changes for greater muscle strength and bone density (and metabolic activity). It involves low number of reps with high weight load, like up to 5 sets of 5 reps at an intensity of at least 80-85% maximum capacity.

This was the primary exercise tool used in the LIFTMOR trial, which demonstrated bone density increases from exercise alone in post menopausal women with osteoporosis and osteopenia.

This is very different from high intensity INTERVAL training (HIIT), which uses bursts of high intensity exercise followed by short periods of rest or low intensity recovery. It can include a variety of activities, from sprinting to using weights.

HIIT has a cardio focus with spiking the heart rate, and has also been shown to improve metabolic activity, lower insulin resistance, and facilitate weight loss in midlife women.

IMPACT training can also be performed at high levels where the ground reaction force is increased by jumping or landing from higher surfaces or changing the duration of contact with the ground.

The LIFTMOR trial included one exercise from this category of high impact. It did NOT include high intensity interval training.

For bone density focus, the strength training is key, along with the impact training.

High intensity interval training is a great complement to your exercise regimen, but it is not the one to focus on for bone density changes.

Which of the above do you do or want to?
Drop a note below👇
•

Frequent question: "I get out of breath when I lift, does that count as cardio?" Answer: kind of, but not really. More specifically, the fitter you are, the more you should seek to increase specific aerobic parameters that only occur if you move your body fast.

New Squat 1RM, up 8.45% from last block 🤸‍♂️ and some Deficit DLs 🙏🙏🙏 @sanchezperformancesystems 🙏@jaywagner724 🏠 @solacenewyork And now off for some PRI to rebalance the system #PRI #prination #personalrecord #exercise #exercisetechnique #exercisescience #lifting #strengthandconditioning #strengthtraining #powerlifting #fitness #strongbones #performancetraining #usapl #backsquats

Honored to be invited to participate in this initiative by

Stay away from those Pilates mass group classes, kids! And no, Pilates isn't meant to be gentle

That moment 😖