Category Archives: BFit Training Programs

Snorkel Training

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Snorkel training Q&A

What exactly dose this do for the individual?

By using the snorkel you are increasing what is known in medical terms as dead space. Dead space is the portion of air you breath in that your body doesn’t use. It’s like a line up at a fast food restaurant. If 100 people had to go into the restaurant and order at the same time and there was only 5 minutes for them all to order, the people in the front would get service but the people in the back would not, That would mean people in the back would be like the dead space in our lungs.

How to do it?

First you will need to get a snorkel, make sure its not the ones with the a way valve near the mouth piece. Then you should plug your nose with something to make sure the snorkel is the only way you are breathing. Next you will preformed some form of cardio activity.

How does it work?

Using a snorkel affects how well you are able to get oxygen into your body. This lack of oxygen is known hypoxia. It will make your work out more anaerobic which should be your goal, and the hypoxia can cause your body to produce more red blood cells known as polycythemia. Polycythemia is similar to living or training at higher altitudes. It also occurs in people with lung problems such as COPD. For those who are wondering what red blood cells are; they are cells in our blood that carry oxygen to our muscles etc.

It also decreases the amount of carbon dioxide our body can get out. Carbon dioxide is the leftovers of metabolism. If there is high amounts in our blood it can cause headache, confusion, and lethargy. The body will try to compensate by increasing heart rate and blood pressure etc. to remove the carbon dioxide and it can even lead to heart arrhythmias, convulsions, unconsciousness, and eventually death at very high amounts.




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Complex Training

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Stromer-Complex-Training

Complex training is a type of weight lifting that is meant to replace your traditional cardio sessions. Because the body often shows adaptation to repetitive endurance activities, complexes allow you to overcome this barrier so you are consistently getting results from your workout. Additionally, because complexes are done using strength training exercises, there will be a better transfer to your lifting workouts as well.

Due to the manner in which complex training is performed you will be primarily focusing on the cardiovascular side of your conditioning, rather than the pure strength side. This means that while they are definitely a good addition to your lift training, complexes are by no means a replacement.

 
How do you perform complex training?

Complex training involves a number of exercises performed in succession. During this time you will need to keep the weight exactly the same so that you can move fluidly from one exercise to the next. Because of this lack of a break period, you will increase your metabolism sufficiently so that the routine is more comparable with a high intensity interval training cardio session.

After choosing the exercises that you will perform, you will want to complete all of your specified reps for one exercise and then move to the next immediately afterward. It is not an alternating type of protocol where you would perform a squat movement, then an overhead press movement, followed by another squat movement then an overhead press and so on. Rather, you would do all of your squats, then move directly into your overhead press reps.

This type of workout is incredibly demanding on the body in terms of metabolic processes and recovery, so you will definitely need to keep that in mind. The weight you are using will need to be reduced drastically from the amount you would normally lift, particularly as you are reaching the end of the complex series when both your muscular and nervous system are likely to be extremely fatigued. Don’t try and be macho for these exercises — less really is more when it comes to complexes.

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Depletion Workouts

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Stromer-Depletion

Depletion workouts are weightlifting sessions that are geared toward exhausting the body’s muscle glycogen supply. Muscle glycogen is the storage form of carbohydrates in the body, and this is what powers you throughout your workouts. When it becomes depleted, you will not physically be able to continue, as the body will be exhausted.

Depletion of muscle glycogen is a good thing for those looking to gain lean muscle mass; however, it’s important to note that if you take correct measures as far as your diet is concerned, the muscles will overcompensate with their ability to uptake the nutrients, leaving you with fuller muscles that are able to store more glycogen.

Along with this, a very large intake of food immediately after the workout will send your body into an anabolic state, which is required in order to gain lean muscle tissue. As long as your food intake is planned properly, you should not see much in the way of fat gains, and most of the calories you take in will be directed toward repairing and growing your muscles.

To do a depletion workout, you want to adopt a circuit-style training protocol. Basically, you will be moving from one exercise to the next with little or no rest in between. You are also going to aim to perform 15-20 reps per set, so take note that the weight you are lifting should be on the lighter side.

Generally, the less carbohydrates you have in your diet, the less work you will need to do in order to deplete the muscles of their glycogen (since less will be replaced on a continual basis from dietary carbohydrates). Therefore, if you are already eating a low-carb diet, you may only perform one to two rounds of the circuit, whereas if you regularly consume a larger portion of carbohydrates, you will need more reps to burn through the carbs.

Most individuals will want to perform the complete workout circuit 4-5 times. If you find you get to the third one and are feeling extremely fatigued, however, then you should stop there, as pushing yourself too far will inhibit certain enzymes in the muscle that aid in glycogen supercompensation, thereby defeating the whole purpose for doing the depletion work in the first place.

*Note
A good recommendation would be to consume about 5-7 grams of carbohydrates per pound of body weight. Therefore, if you weigh 175 pounds, you should be shooting for 3,500-4,900 calories from carbohydrates alone, both immediately following the workout and also the day after.

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