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Sub-Threshold Training

Adaptation response is very specific to the physiological demands experienced by the body and the frequency with which the stress is experienced. An individual who routinely goes to the gym ensures two things: 1) a frequency of physical activity has been established, and 2) more calories are being expended by the body than if the person was sedentary. For some reason, people believe that by simply being in an environment where physical activity occurs and engaging in some level of the activities, they should attain all the desired results associated with the activities. From a physiological standpoint, this is way off base, as specific research in the area indicates otherwise. An evaluation of a traditional approach to weight lifting and the common intensities used based on one’s own accord indicates these actions will likely yield a low caloric expenditure and no overload on the tissue. The obvious variable is the intensity. According to several research studies published in the Journal of Strength and Conditioning Research, most people self-selecting intensities train between 40-60% of 1RM but do not use corresponding repetition ranges that cause volitional failure and therefore do not stimulate any overload. The research also suggests that both men and women have a tendency to select intensities far below threshold for the repetitions they perform, which explains why so many people exercise with limited results.

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