24kt Fitness Studio - Weight Management and Performance Specialist
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24hr Growth Hormone Release Post Exercise
How low do you need to go? Body fat for a six pack.
A client's first outdoor workout!
Hey, STOP! You could be running the wrong way...
Are dogs better than cats? What you should know about pet ownership and your health.

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24hr Growth Hormone Release Post Exercise

In a recent study, printed in the ACSM's Medicine&Science in Sports&Exercise, researchers examined the effects of various exercise modes on the release of human growth hormones during the 24 hour period post exercise. In the study 8 healthy men were tested under 5 separate conditions and blood samples were taken. These conditions included no exercise; a 1 hour or 2 hour aerobic session; or a 1 hour or 2 hour resistance training session. The results showed that only the 2 hour aerobic group had a significant increase in growth hormone release.

How low do you need to go? Body fat for a six pack.

Results Typical at 24kt Fitness Studio. How low of a body fat percentage does it take to start seeing the coveted six-pack abs?

Every individual is going to vary. Just because individuals have similar body fat percentage numbers, that does not necessarily mean that it is deposited in the same place.

There are 2 basic body types, the apple and the pear. For those that are not familiar with these terms, it refers to the ratio of fat deposited on the abdomen and the hips. 

The more fat deposited on the abdomen is considered the apple body type.

A client's first outdoor workout!

24kt Fitness Studio
24kt Fitness Studio
7/11 Outdoor training session
High Intensity Conditioning
High Intensity Conditioning
This multi-component workout utilizes speed, fast feet, coordination and agility drills combined with explosive resistance and core training.
The Ladder
The Ladder
Ladder drills utilize full body movement to help improve overall coordination and reaction times.
The Cones and The Core
The Cones and The Core
Cone drills help improve agility, acceleration and body coordination. Resistance training and core training help improve overall strength and power.
This morning I ran a 34 year old female client in excellent physical condition through her first outdoor training session here at 24kt Fitness. The results are in; she reached a maximum heart rate of 185bpm (99% of MHR) and averaged 157bpm (84% of MHR). She burned a total of 911 calories during her high intensity conditioning session. Great Job!

Hey, STOP! You could be running the wrong way...

Could you be running the wrong way? What way is that? That way is forward.  New research is looking at the effects of backwards running and the impact that it has on skeletal muscular development and neurological control mechanisms.

"Steps Forward in Understanding Backward Gait: From Basic Circuits to Rehabilitation"

Running backwards has recently become popular in training for sport as well as rehabilitation from injury.  The article looked at the link between forward running and backwards running and whether training one way would impact the other.

Are dogs better than cats? What you should know about pet ownership and your health.

Recent studies show that owning a dog may have significant advantages over cats and other pets.  The American Heart Association released these statements:
"
  • Some studies have found an association between pet ownership and lower blood pressure
  • Few studies are available related to pet ownership and lipid levels
  • Dog walking (rather than just pet or dog ownership) seems to be associated with a lower incidence of obesity
  • Most, but not all, studies have found a beneficial relationship between pet ownership and reaction to stress (

Aerobic and Resistance, together or separate? Which should you do first?

A recent article published in ACSM's Health and Fitness Journal highlighted findings from several studies conducted examining the relationship of concurrent aerobic and resistance training and the adaptations, if any, that they may cause.

There are multiple methods of concurrent aerobic and resistance training. Four of these methods were researched in one or more of the accumulated studies. 1) Performing aerobic and resistance training simultaneously, 2) use a split mode format, running in the morning and resistance training in the evening, 3) during separate workouts on separate days and 4) during specific training cycles.
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