Vinay Tomar

 | 1 minute to read


Fitness Articles
This is something i have experienced & learnt in the last 1 year. So sharing it with you all :

BUILD A BIGGER ENGINE: - The history of GYMNASIUM dates to 3 millenniums. In the old days going to gym was meant to be stronger, healthier and superior in terms of physical strength. People trained for sports and to improve their military/fighting skills, but they also trained to attain a stronger built idealized body shape, what we call aesthetic training or training for the body to be beautiful. They went about lifting heavy weights, day after day and never gave any thought to what their muscle mass or body fat percentage would be as these 2 were the byproducts of their training schedule. In today’s world we categorize strength training with an entirely different class of athlete. You will never hear someone say that I am training to be stronger but to have a good physique. Understand, it’s a fact of gym life: that everybody wants to be a bodybuilder. Even the most hardcore of powerlifters want to look good. But many people will agree that when they start training their focus shifts towards aesthetic beauty of muscles & unknowingly their strength stalls, or even regresses over a period. Another fact is that someone with smaller muscle size can have much more strength than you who is twice as big and over a period he can achieve same level of muscularity as yours, why? Answer is more of Myofibril hypertrophy (the real muscle weight i.e. hyperplasia) than Sarcoplasmic hypertrophy (an illusion). While high volume training burns lot of calories, fat & builds muscles, high rep strength training has a more pronounced effect on EPOC or "Excess Post-Exercise Oxygen Consumption." (Resistance Training and EPOC Jeff M. Reynolds and Len Kravitz, Ph.D.), (Haltom et al. 1999) This is a biological Jargon for saying how long your metabolism is elevated after exercise. During EPOC the body is restoring itself to its pre-exercise state, & thus consuming oxygen at an elevated rate. High intensity resistance training disturbs our body’s homeostasis to a greater extent which results in higher energy requirement after exercise to restore body’s system to normal state (Burleson et al. 1998). The increase in EPOC is attributed to elevated level of lactate & catecholamines (epinephrine & norepinephrine) in the blood. Studies says (Haltom et al. 1999 & Burleson et al. 1998) that you can elevate your EPOC or metabolism to 51 to 127 kcal after high rep strength training. And as we know a pound of fat is roughly equivalent to 3,500 Kcal, the effect of EPOC on weight management is cumulative effect over a period. Now most of you will be thinking that obviously someone who is training for strength or power building will be stronger as his goal and workout regime is entirely different, and he is someone who only competes in Strongman or powerlifting competitions, right? NO. This approach was created by Modern era before it was never like that. Anyone who is doing weight training should include strength-based training to induce more quantifiable results not only in terms of fat% but the quality of muscles gained which in turn signify the strength gained in your body. Strength training will need a quality time and good number of calories to recover. More the strength -> More the muscles gained -> More the calories you need -> More the calories will be burned to maintain those muscles -> Leading to Bigger the ENGINE. Just to give you a scenario, for every pound of muscle gained our body burns 35 calories. “Fun is always to drive a naturally aspirated 6000 CC engine spitting 700 ponies but you got to maintain it well”. Reference : Osterberg, K. L. & Melby, C. L., 2000. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10 (1), 71-81.
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