Is Your Workout Getting You Nowhere?
Live experience and best research have shown that many people who begin a new workout or exercise program see usually see little or no improvement in their fitness and health even after weeks of studiously following with their new routine either a workouts at home.
These people are known as “nonresponders.” Among fitness scientists. Because their bodies simply don’t respond to the exercise routine they are engaging it. As soon as they are discouraged, they often return to being non-exercisers.
New study that is timely and inspiring suggests that nonresponders to any form of exercise can probably switch to another exercise regimen that their body will easily respond to. You can do a simple test at home to know how well your workout is working for you.
The first major research report on the phenomenon of nonresponders was released in 2001, when researchers analyze data from dozens of previously published studies of cycling, running and other endurance exercise.
It was observed that, on the whole, endurance training increases people’s endurance. The researchers also examined individual results, the variations were astonishing. While some people had improved their endurance by 100 percent, others had actually become less fit, despite following the same workout routine.
TWO REASON WHY YOUR BICEPS WON’T GROW!-WORKOUT
The researchers noted that sex, Age and ethnicity had not mattered. Young people and old had been outliers, as had men and women, white and black volunteers. Interestingly, the researchers discovered that nonresponse to endurance training ran in families, which suggest that genetics may plays an important role in how people’s bodies react to exercise that they engaged in.
Also, other researchers have discovered that people can have extremely erratic reactions to weight training regimens, with some packing on mass and power and others losing both.
Another study that was published last year that concentrates on brief bouts of intense interval training came to a conclusion that some people barely gained endurance with this type of workout, but others flourished, greatly augmenting their fitness.
However, these studies, were not on the whole designed to tell us whether someone who failed to benefit from one form of exercise might perform better with another.
Another study, that was published in December on journal PLOS One, researchers from the University of Ottawa and Queen’s University in Kingston, Ontario, resolved to focus closely on whether a nonresponder to one form of workout could benefit by changing to another exercise.
They started by gathering 21 healthy women and men and determining their VO2 max, a measure of how much oxygen the lungs can deliver to the heart rates; muscles; and other physiological parameters that relates to aerobic fitness.
Each volunteer was made to complete two very different types of workouts. But each training regimen lasted for three weeks, while the researchers waited for some months before starting the next regimen, so that volunteers could return to their baseline fitness-workouts for men.
But One three-week routine involved typical endurance training, that involves riding a stationary bicycle four times a week for 30 minutes at a moderately strenuous pace.
While he second type of exercise revolved around high-intensity intervals. Every one of the volunteer completed eight 20-second intervals of very hard pedaling on a stationary bicycle, but with 10 seconds of rest after each bout. The intervals were brutal but brief.
The researchers also checked each volunteer’s VO2 max and other fitness measures at the end of each three-week session.
They had gained admirable amounts of fitness from both workouts and to about the same extent as a group.
But the responses varied considerably on individual basis.
Approximately one third of the people had failed to display any considerable improvement in one of the measures of workout after three weeks of endurance training. Also, about a third had not improved their fitness much with interval training. It was discovered that after each type of workout, most participants were found to be in bad shape.
Most of the participants, failed to respond to the expected workouts.
But, more importantly, no one had failed to respond at all. Every woman and man had measurably improved his or her fitness in some way after one of the session.
Some who had shown little response to endurance training all together showed a robust improvement after the interval sessions, and vice versa.
Brendon Gurd, an associate professor of kinesiology at Queen’s University who oversaw the study. said “there is no one-size-fits-all approach to exercise, “But it does seem as if there is some size that fits everyone.” his assertion was based on the above data outcome.
The Question Is How To Determine Which Best Workout For My Body Type.
Dr. Gurd says, is simple trial and error can make a difference.
He says, measure your fitness, before you begins a new exercise routine, You can do this by quickly walking up several flights of stairs, alternatively you can quickly step onto and off a box three or four times and check your pulse. This should be your baseline number.
Attend interval training or spin classes. Now start working out. Walk. Jog.
Dr. Gurd says, repeat the stair or step test, after about a month, your pulse rate should be slower now. And your workout sessions should also be feeling easier.
You may be a nonresponder to your current exercise routine if you didn’t notice any changes.
Dr. Gurd recommends a switch things up in such case. For instance if you have primarily been walking, you may try sprinting up a few flights of stairs and walking back down, this is a simple form of interval training.
Also if you have been exercising with intervals and feeling no fitter,may be jog for a month or two.
The message from Dr. Gurd and other studies of exercise nonresponders “is not that you shouldn’t bother exercising because exercise might not help you,” According to Dr. Gurd. “It does help everyone, once you find your own best exercise.” Also using the right supplements will assist in overcoming this challenge.
A Workout Routine contains the best workouts, programs, routines, and plans for an individual exact weight training and specific fitness goals-workout schedule such as:
- Increase strength and/or performance.
- Lose fat.
- Build muscle.
- Look great naked.
- Improve your health.
- Or all of the above.