Exercise for health

Did you know that if everyone would stop exercising, health would actually improve?! And even dramatically?! Yes, this is what health statistics teach us.

Because, being healthy means being without injury. Ever since people started exercising for health, ironically injuries have increased significantly. Bone fractures, torn muscles, you name it. Indeed, our overall cardiovascular health has gotten better, but most forms of exercise mainly result in wear and tear of the body – which obviously decreases functional abilities in time.

So, now what. Don’t exercise?

No, you should definitely exercise for your health, but inform yourself properly!

Let’s start with the basic idea of correct exercise – in my opinion, the definition of correct exercise. Correct exercise is: resistance training, specifically designed for a particular individual with the goal to effectively, efficiently and safely stimulate improvements in functional ability (strength, conditioning, flexibility, etc.), while the chances of acute injury and wear and tear are being minimized.

The best exercise for health

The method that underscores and follows this basic idea (and my definition of correct exercise) best, is High Intensity Training (HIT).

(Be aware, however, that this is something completely different from the popular method called High Intensity Interval Training (HIIT)! (In case you’re interested, you can read more about this difference in my blog ‘What is High Intensity?’, through this link: https://joeri.app/what-is-high-intensity-training/))

High Intensity Training (HIT) is designed to be utterly effective, time efficient and safe. And it is in its very essence different from most other training forms.

Exercise methods like HIIT, CrossFit and most forms of cardio exercises are so called high impact activitities. Also, these kind of exercises are meant to be performed in an explosive and ballistic fashion. The downside of these methods, is that they take a toll on your joints and increase chances of acute injuries.

High Intensity Training on the other hand, is nothing like that. There is no acute wrecking yourself or undermining the long term health of your joints. Yet, the fact that it is a very safe method, does not automatically intail that you have to give up on benefits. The opposite is actually true.

Some of the important health benefits that High Intensity Training has to offer, are:

• increase of muscle strength and size [1]
• improvement ofconditioning [2]
• increase of basal metabolic rate [3]
• increase of bone density [4]
• increase of insuline sensitivity (contributes to a more stable blood sugar) [5]
• improvement of flexibility [6]
• decrease of blood pressure [7]
• reduces pain for people with arthritis [8]
• can lead to less pain in the lower back [9]

Want to get started right away? We’re offering you our HIT Guide E-Book for free. Click here to receive the HIT Guide in your mailbox!

Furthermore, we have designed an app, Joeri HIT, to assist you in maximizing your workouts. It is ultimately designed for both individuals and personal trainers.

References

1. Keeler L.K., Finkelstein L.H., Miller W., & Fernhall B., ‘Early-phase adaptations of traditional-speed vs. SuperSlow resistance training on strength and aerobic capacity in sedentary individuals’, Journal of Strength and Conditioning Research, Vol 15, No. 1: 309- 314 (2001); Taaffe D.R, Pruitt L., Pyka G., Guido D., and Marcus R., ‘Comparative effects of high- and low-intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women’, Clinical Physiology 16: 381-92 (1996); Westcott W.L., Winett R.A., Anderson E.S., Wojcik J.R., Loud R.L., Cleggett E., and Glover S., ‘Effects of regular and slow speed resistance training on muscle strength’, Journal of Sports Medicine and Physical Fitness 41(2): 154-8 (2001); Rodney K..J., Herbert R.D., Balnave R.J., ‘Fatigue contributes to the strength training stimulus’, Medicine and Science in Sports and Exercise 26: 1160-4 (1994); Schott J., McCully K., Rutherford O.M., ‘The role of metabolites in strength training: Short versus long isometric contractions’, European Journal of Applied Psychology 71: 337-41 (1995); Folland J.P., Irish C.S., Roberts J.C., et al., ‘Fatigue is not a necessary stimulus for strength gains during resistance training’, British Journal of Sports Medicine 36: 370-4 (2002); Izquierdo M., Ibanez J., Gonzalez-Badillo J.J., et al., ‘Differential effects of strength training to failure versus not to failure on hormonal responses, strength and muscle power increases’, Journal of Exercise Physiology 100 : 1647-56 (2006); Taafe D.R., Duret C., Wheeler S, and Marcus R., ‘Once- Weekly Resistance Exercise Improves Muscle Strenght and Neuromuscular Performance in Older Adults’, Journal of the American Geriatric Society 47, no. 10: 1208-14 (1999); McLester J.R., Bishop P., and Guilliams M.E., ‘Comparison of 1 day and 3 days per Week of Equel-Volume Resistance Training in Experienced Subjects’, Journal of Strenght and Conditioning Research 14: 273-81 (2000); Wilson B.J., and Willardson J.M., ‘A Comparison of Once versus Twice per Week Training on Leg Press Strenght in Women’, Journal of Sports Medicine and Phisical Fitness 47 no.1: 13-17 (2007).
2. James A. Peterson. ‘Project: Total Conditioning’. Athletic Journal Vol. 56 (1975).
3. Campbell W., Crim M., Young C., et al., ‘Increased energy requirements and changes in body composition with resistance training in older adults’, American Journal of Clinical Nutrition 60: 167-75 (1994); Pratley R., Nicklas B., Rubin M., Miller J., Smith A., Smith M., Hurley B., and Goldberg A., ‘Strenght Training Increases Resting Metabolic Rate and Norepinephrine Levels in Healthy 50 tot 65 Year-Old Men’, Journal of Applied Physiology 767: 133-37 (1994).
4. Menkes A., Mazel S., Redmond A., et al., ‘Strength training increases regional bone mineral density and bone remodelling in middle-aged and older Men’, Journal of Exercise Physiology 74: 2478-84 (1993).
5. Shaibi G.Q., Cruz M.L., Ball G.D., Weigensberg M.J., Salem G.J., Crespo N.C., Goran M.I., ‘Effects of resistance training on insulin sensitivity in overweight Latino adolescent males’, Medicine and Science in Sports and Exercise 38(7): 1208- 15(2006); Hansen E., Landstad B.J., Gundersen K.T., Torjesen P.A., Svebak S.J., ‘Insulin sensitivity after maximal and endurance resistance training’, Journal of Strength & Conditioning Research 26(2): 327-34 (2012).
6. Westcott W. ‘Keeping Fit’, Nautilus; 4: 50-7 (1995).
7. Harris K.A., Holly R.G., ‘Physiological responses to circuit weight training in borderline hypertensive subjects’, Medicine and Science in Sports and Exercise 19: 246-52 (1987); Colliander E.B., Tesch P.A., ‘Blood pressure in resistance trained athletes’, Canadian Journal of Applied Sport Sciences 13: 31-4 (1988).
8. Rall L.C., Meydani S.N., Kehayias J.J., et al., ‘The effect of progressive resistance training in rheumatoid arthritis: increased strength without changes in energy balance or body composition’. Arthritis & Rheumatology 39: 415- 26 (1996).
9. Nelson B.W., O’Reilly E., Miller M., et al., ‘The clinical effects of intensive specific exercise on chronic low back pain: A controlled study of 895 consecutive patients with 1-year follow up’, Orthopedics. 18: 971-81 (1995); Risch S., Nowell N., Pollock M., et al., ‘Lumbar strengthening in chronic low back pain patients’, Spine. 18: 232-8 (1993).