Cardio beyond “leaning out”

People do cardio ALL of the time, but not everyone realizes what is happening within when you do cardio the RIGHT way. What we know as cardio is also known as aerobic exercise. ⠀

Aerobic exercise increases the capillary density within muscle fibers and increases type 1 fiber efficiency. Aerobic exercise can also improve ones ability to buffer lactate and increases oxidative enzyme activity. ⠀

In regards to your cardiopulmonary adaptations cardio stimulates an increase in stroke volume, cardiac output, and VO2 max as well as improved cardiac conduction and metabolic efficiency. Cardio should hypertrophy the left ventricle and reduce systolic blood pressure, which reduces myocardial stress and cardiopulmonary energy sparing. ⠀
Research has also shown cardiovascular exercise to increase life span and boost immune health.⠀

Biagioli, Brian D.Advanced Concepts of Strength & Fitness; Conditioning. National Council on Strength & Fitness, 2015.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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Exercise and Injury

If you’re new to exercise, I always say better too little than too much to start. As starting with too much leaves new exercisers more prone to muscle strains, muscle tears, and/or bone fractures.⠀

And if you’ve been exercising for quite some time and find yourself constantly with aches and pains resulting from your exercise. The problem is YOUR TRAINING….it’s poorly programmed…sorry to be the bearer of bad news. But you are not a badass for getting hurt all of the time and pushing through it.

Are you ready to move better and stop getting injured? DM me now!⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Aerobic Exercise and Cardiovascular Disease

Aerobic Exercise reduces your risk of developing Cardiovascular Disease by⠀
-Reducing Body Fat
-Lowering Blood Pressure⠀
-Improving your Blood Lipid Profile⠀
-Lowering the risk for myocardial ischemia⠀
-Lowering Risk for Blood Clotting⠀

So even though you might see me joking about how much I hate cardio and try to avoid it on instagram (@letler), it really is important for our health!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Exercise vs Physical Activity

Did you know that physical activity and exercise are NOT the same things?⠀

Physical activity is the unstructured movement you do throughout the day. independent of quantity of work, oxygen demand, and its energy expenditure where as exercise is planned structured and repetitive bodily movements that yields physical and physiological changes.⠀

So the walking you do at work, or cleaning you do around the house, doesn’t count as exercise…sorry guys⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

New Outlook On Exercise

I challenge you to start looking at exercise as a means for improving your quality of life and not just as a means “to tone” your arms. ⠀

Did you know that exercise can reduce your risk of dying from⠀
-Cardiovascular Disease⠀
-Coronary Heart Disease⠀
-Hypertension⠀
-Colon Cancer⠀
-Type 2 Diabetes⠀

Exercise can be used for so much better than just “to tone.” I mean, if you or a loved one suffers from these diseases or it runs in the family, think about how many more moments with that person would mean to you because they or you decided to take control of their disease and manage it with proper exercise.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Stop Exercising For Aesthetics

STOP exercising for aesthetics as the #1 reason behind why you workout. Aesthetics DOES NOT equal physiology. It isn’t even quantifiable. You can’t tell someone how big their bicep should be the way you can tell them loaded plyometrics shouldn’t exceed 5% of your body weight. You can’t make a 6 pack mandatory for everyone the way you can make healthy body fat mandatory for everyone because we know that being at a healthy body fat decreases your risk of metabolic disease and more…where as abs simply depend on your genetic propensity to store visceral fat⠀

Exercise is NEVER an independent variable for aesthetics. You can’t get away with just exercising to get to your aesthetic goal. You MUST eat right and also take into account your genetics. Exercise + Nutrition + Genetics = “Aesthetics” ⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

What is EBP? Why is it important?

Let’s talk about Evidence Based Practice (EBP). What is it? EBP “is the conscientious, explicit and judicious use of current best evidence in making decisions about the care of the individual client. It means integrating individual clinical expertise with the best available external clinical evidence from systematic research.”⠀

How does this pertain to fitness? Somewhere a long the line genetically gifted people who have no issues putting aside their moral beliefs for a nice pay check decided to say fuck EBP and go with whatever is going to make larger sums of money despite the harm it could potentially cause the people who fall for the gimmicks. I get it, business is business, but there really ought to be a line people are willing to not cross, ESPECIALLY when it comes to the human body. Whether you realize it or not exercise greatly affects our body, not just in our external physical appearance, but internally as well. You go to a doctor because they have a medical degree, you see a physical therapist because they have their DPT, so why do you go to a “personal trainer” who just has genetics going for them and doesn’t even have a CPT. Just because something works for that person does NOT mean it’s going to work for you. We are all DIFFERENT in our own ways, those differences should be tackled in a way that REAL science (fuck bro science) supports, in a way that’s not going to have you pulling muscles left and right, constantly feeling beat up, creating hormonal imbalances, and the list goes on. Next time you seek fitness advice, I challenge you to find out about their level of education about the human body and how it responds to exercise.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.