Insider Title

The Charleston Insider

We love Charleston and keep a pulse on what's going on in our community. Whether you are looking for interesting facts about Charleston's history, stories of the people living right here in our city today, or simply looking for things to do, places to eat, and where to stay, we've got you covered!
Friday, 05 April 2019 09:35

What's Your Goal?

Written by

 

Just having my daily Quad Toddy (quadruple Cortado) at the best coffee shop in town, Muddy Waters (whoot, whoot), and as usual, I run into clients and potential clients with great questions on how to reach their fitness goals. First off, kudos to everyone out there taking classes and hiring coaches to help them get fit! Question: "I'm doing yoga, pilates and HIIT (high intensity interval training) 3-5 days a week, but I'm not seeing the results for my effort. What gives?!?" Let's give them the benefit of the doubt when it comes to eating and sleeping habits, and focus on exercise!

So my initial answer to this question starts with a couple of questions:

1. What's your goal???

2. How many true resistance training sessions, and how intense, do you do out of those 3-5 days? Their answer, I'm doing HIIT as my strength training. My answer, HIIT is NOT strength training!!!

One of the biggest mistakes I see people making is not educating themselves on the various "systems" and the results they should expect from them. HIIT training is very popular right now and a great way to improve fitness and burn calories, BUT it is not strength training!!! Loading parameters for resistance training should be between 60-90% of your 1 rep max for the exercise. HIIT training sessions often use loads that are too light to be constituted as strength adaptation. Volume and Intensity (load) are critical factors if you want to build muscle. Why should you build muscle? Building muscle is fundamental to getting lean and looking good naked!! The amount of repetitions you can do with a load indicates the phase of training you are in. Let's take the Barbell Squat as an example. If you can squat the load 15 or more times, you are not strength training! To be fair, you will be working on strength endurance. However, if your set doesn't approach good-form failure from 5-15 repetitions, then the load is too light. The science behind strength training is well established and beyond the scope of this post.

In closing, just about everyone should be doing at least 2-3 days of true strength training weekly. Focus on compound movements like the squat, deadlift, overhead press and horizontal/vertical rows. Perform 10-15 WORK reps (1-3 warm-up or ramp-up sets) for the big 3-Barbell Squat, Deadlift, Bench Press and 20-30 WORK reps for smaller groups of muscles. This is just a baseline and depends heavily on your training age and experience. Use HIIT finishers of 5-15 minutes to burn extra calories and build your conditioning. Boom! Kettlebell swings, Get-ups, Assault bike sprints, farmer's carries, and sled training work well for HIIT!

 

David Drake

David Drake has been a personal trainer since 1996, when he graduated from Furman University with a B.S. in Health and Exercise Science. In 2000, David Drake was named Charleston’s best personal trainer in the City Paper. David strives to optimize the full mental, physical, and chemical (nutritional) potential of each client. His focus on holistic healing and wellness allows each client to explore and choose his or her own unique path to reaching their fitness goals. David’s vision is to help his clients shift beyond fitness by first, rediscovering proper movement and developing functional strength.

Travel Information Guide

Traveler of CharlestonClick for our free Charleston tourist information guide

Traveler of Charleston Magazine is provided for free at all area visitor centers, hotels, the airport, beach rentals, resorts, Harris Teeter and CVS locations in Charleston County and many other locations.

Click to have our free printed Charleston tourist information guide sent to you in the mail.

About Us

The City Site, LLC. is dedicated to bringing locals and visitors the highest quality content related to the cities we feature. Our goal is to provide viewers the best of the best so that you can find the information you need when you need it.

Privacy Policy

Contact Us

Charleston City Site
Bringing you the best of everything Charleston!

Address :
334 East Bay Street #201,
Charleston, South Carolina 29401

To advertise, email us at advertise@charleston.com

Twitter Feed

charleston.com

Like what you see?

Close

Hit the buttons below to follow us, you won't regret it...