Our findings show that older adults are able to perform both MCT and HIIT without strict supervision. Furthermore, older adults randomized to MCT versus HIIT have different patterns of exercise type and location of exercise, while there are no differences in social setting of exercise. The observed sex differences were the same in both training groups. Clinicians and researchers might capitalize on our findings when planning future exercise interventions targeting older adults. Our findings may also provide important information for future public health initiatives in order to provide tailored exercise recommendations.
You might not be responsible for delivering the certificates of the swapped shares to your employer. Many stock option plans permit you to exercise with shares you already own, through a process called "attestation." You complete an affidavit of ownership and submit it with proof of stock ownership (such as a copy of stock certificates or recent brokerage statements).
The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back.

The aims of the present study were to assess the reliability of a novel high intensity OLDE protocol to measure muscle endurance, and to describe the isokinetic muscle fatigue induced by high intensity OLDE and its recovery. We demonstrated that our novel high intensity OLDE protocol can be used as a reliable measure of muscle endurance, and that isokinetic muscle fatigue recovers and plateaus within ~ 30 s following exhaustion. Therefore, the novel high intensity OLDE protocol tested in this study might provide an interesting tool to investigate muscle fatigue and muscle endurance.

Summary of long-term adaptations to regular aerobic and anaerobic exercise. Aerobic exercise can cause several central cardiovascular adaptations, including an increase in stroke volume (SV)[102] and maximal aerobic capacity (VO2 max),[102][103] as well as a decrease in resting heart rate (RHR).[104][105][106] Long-term adaptations to resistance training, the most common form of anaerobic exercise, include muscular hypertrophy,[107][108] an increase in the physiological cross-sectional area (PCSA) of muscle(s), and an increase in neural drive,[109][110] both of which lead to increased muscular strength.[111] Neural adaptations begin more quickly and plateau prior to the hypertrophic response.[112][113]


The express route to a two-piece starts here: Bikini Body: Absolution. The pair of 20-minute workouts take the burn-and-firm approach to cinching with a cardio-focused session of jumps, squats, lunges and planks, then a toning series of what a reviewer described as "new-to-me ab exercises that kick the typical crunch's booty." Get ready for the wood-chopping arabesque move, one tester jokingly warned. So sore but so sleek!
The other important part? It has to be tough — 85% or more exertion for 30-seconds to one minute, followed by a 10-second rest. Or, as Heather Tyler, an NSCA-certified personal trainer and owner of Simply Fit LA wrote to me in an email, “you know that feeling like you’ve run up five flights of stairs, your heart’s pounding in your ears, you’re dripping sweat and you sound like a donkey wheezing?”
A pair of small hand-weights adds punch to a Pilates workout at home. For this move, imagine you are twirling the weights like sparklers on the Fourth of July. Stand with the weights held at your thighs. Turn them slightly in to face each other and make eight small circles. Each circle should be a little higher until the hands are overhead. Make eight circles in the opposite direction as you lower the arms. Repeat 2-3 times.
Stand with feet shoulder-width apart. Lift right leg straight back and up; at same time, hinge at waist and bring hands or fingertips to floor in front of left foot. Bend both knees, bringing right knee behind left knee. Press back up through left foot to return to previous position. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.
Park further away. I know a lot of us have developed the (bad) habit of trying to get the parking spot absolutely closest to our destination—I know this because I have both cut-off and been cut-off by some aggressive drivers who really wanted to park 50 feet closer—but this is dumb. Spare yourself the road rage and do your body a favor by parking further away and getting in some extra walking.
Results Maximal blood lactate concentration was lower in OTS compared with NFO, while resting concentrations of cortisol, ACTH and prolactin concentrations were higher. However, sensitivity of these measures was low. The ACTH and prolactin reactions to the second exercise bout were much higher in NFO athletes compared with OTS and showed the highest sensitivity for making the distinction.

Stability moves train your core to stay strong and steady. They also target your transverse abdominis, the deep ab muscle that does a 360 around your waist and draws it in, says Brent Brookbush, president of the Brookbush Institute of Human Movement Science in New York City. Try this stabilizer: Hold a dumbbell in your right hand and balance on your left leg. Squat on your left leg as you lower the weight toward your left foot. (More moves to try: grab a Bosu ball and challenge your core with this stability workout. Or you can snag one of these balance boards to work on your core as you watch your favorite TV show.)
Dietary nitrate supplementation increases circulating nitrite concentration, and the subsequent reduction of nitrite to nitric oxide is promoted in hypoxic environments. Given that PO2 is lower in Type II compared with Type I muscle, this article examines the hypothesis that the ergogenicity of nitrate supplementation is linked to specific effects on vascular, metabolic, and contractile function in Type II muscle.
Former ballet dancer and Ballet Beautiful founder Mary Helen Bowers has serious fitness cred thanks to training Natalie Portman for her role in Black Swan. With this free workout video, she takes her expertise outside the dance studio. The 15-minute mat workout will help tone your lower body with graceful ballet-inspired movements like bridge variations.

An essential move to any workout. Keep in mind that if doing a push-up on your toes is too tough, you can always start on your knees. It’s still a very effective strengthening move. HOW TO DO IT: Begin the push-up in a plank position with your hands on the ground under your shoulders and with your feet together, toes driving into the ground. Your body should be in one straight line with your core locked. Slowly lower yourself down to the ground so that your chest touches the ground, then push yourself back up to the starting position without collapsing your lower back. MUSCLES USED: Shoulders, triceps, biceps and core.
Yoga is appropriate for individuals of all ages and fitness levels. Those who are seeking a workout that increases their mind, body and spiritual awareness will find yoga to be a good fit for them. Those who wish to increase their fitness level at a slower pace may find that yoga is perfect for them, although the physical intensity is just as high as in many other exercise methods. Yoga exercises utilize a variety of muscle groups at the same time, so an entire body workout is often achieved during each class. Yoga is effective in toning muscles without creating a bulky look.
Hormonal responses to the two exercise bouts are presented in fig 4A–D. Visual inspection led to the conclusion that there are no differences in relative cortisol response between the NFO and the OTS group. ACTH, PRL and GH responses are higher in the NFO group compared with the OTS group, especially in the second exercise bout. However, the SE of GH in the NFO group was probably too large to draw clear conclusions. Indeed, the main effect of group gave an F ratio of F1,7=1.4 for GH. For ACTH and PRL, F ratios were F1,7=5.1 and F1,6=14.7, both significant at p<0.05, confirming larger responses for the NFO group. Visual inspection led to the conclusion that this larger response was much more pronounced after the second exercise bout. Indeed, parametric results pointed in the direction of an interaction effect between test and group for ACTH and PRL (F1,7=4.1; p=0.084; F1,6=4.0; p=0.092).
The fact that GH did not perform as well as both other pituitary hormones in the present study could be the result of the large inter-individual variation in the NFO group. One of the NFO athletes had a very low resting value before the second exercise test and showed an increase of 12 000%. Cortisol concentrations after the second exercise test seem also quite good markers for OTS but poor when it comes to distinguish NFO from OTS. Although almost all OTS athletes showed a reduced increase in the response of cortisol to the second exercise bout, almost none of the NFO athletes showed an overshoot (table 2). This result is similar to earlier findings.10 22
Although there is research concluding the effectiveness of the Alfredson protocol, some individuals find the completion of 180 repetitions of exercise daily to be difficult to achieve.  A study in the February 2014 issue of the Journal of Orthopaedic and Sports Physical Therapy indicated that a modified version of the Alfredson protocol with a "do as much as tolerated" approach achieved similar positive results as the full 180 repetition protocol.
10.  Work the whole body during one session. Exercising different muscle groups on different days is counterproductive. Your whole workout should take no longer than 45 minutes, and this includes time spent on a treadmill to move lymph fluid to prevent lactic acid pooling in muscles. (Forty-five minutes, once a week for a high level of fitness... who can't find time for that!)
Exercising in early adulthood is your first step toward staving off osteoporosis, a major risk factor for fractures and frailty. “Your bone density at 30 determines your bone density later in life,” explains Balachandran, whose research focuses on improving physical function in older adults. Sprinting, dancing, and strength training in your teens and 20s stimulate bone growth so you have a larger store to draw from as you age.
If you want to form a gym habit, it can be difficult to know what to do or how to workout. Once you become immersed in exercise, it can feel like there’s not enough time to try all the different things! Plain and simple, this is just a knowledge gap. Learning how to workout is like learning anything else, it requires time, research and study. Hiring a personal trainer is the fastest route around this, but it also helps to be a “student of the game” by continuing to educate yourself.
Results Maximal blood lactate concentration was lower in OTS compared with NFO, while resting concentrations of cortisol, ACTH and prolactin concentrations were higher. However, sensitivity of these measures was low. The ACTH and prolactin reactions to the second exercise bout were much higher in NFO athletes compared with OTS and showed the highest sensitivity for making the distinction.
Video Abstract for the ESSR 46.4 article “Modulation of Energy Expenditure by Estrogens and Exercise in Women” from authors Kathleen M. Gavin, Wendy M. Kohrt, Dwight J. Klemm, and Edward L. Melanson. Reducing estrogen in women results in decreases in energy expenditure, but the mechanism(s) remain largely unknown. We postulate that the loss of estrogens in women is associated with increased accumulation of bone marrow–derived adipocytes in white adipose tissue, decreased activity of brown adipose tissue, and reduced levels of physical activity. Regular exercise may counteract the effects of estrogen deficiency.
It takes the gastrointestinal tract about 3 to 4 hours to completely digest a full meal. Note too that the digestion phase varies between what you are eating -- for example if you ate a banana, you can exercise after 30 minutes or 1 hour after eating it but if you ate a steak, it would take you about 3 hours before it would be good to begin exercise. That said, most people find that eating trail mix mid-hike doesn't prevent them from continuing to walk, as human beings were built to eat and move.
Strength (or “weight”) training exercises build muscle. One’s body naturally grows muscle until the age of 25. As we age, our body progressively loses muscle— unless you make an effort to maintain or build it. Strength is good for everyone, regardless of gender or age and helps in everyday activities. Muscle mass can significantly decrease your chances of obesity, diabetes, cancer, and osteoporosis. Gender does not affect one’s ability to grow muscle, but men can develop more muscle mass than women because men naturally have a higher percentage of lean muscle. Women, you will not turn into the Incredible Hulk by strength training — I say this because many women don’t do strength training out of a fear of getting “big.” I wish it were that easy!
“I always tell people that you want to learn why you’re doing something—knowing a bunch of moves doesn’t matter as much when don’t you know how to implement them,” explains Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength. So even if you’ve got planks and push-ups down, understanding what’s really going on while you’re training can help you reach your goals faster. We’ve decoded 25 common fitness terms for you so that you can work out with confidence and get the most out of your fitness routine.

These factors led to the success of Jack LaLanne's television program, The Jack LaLanne Show. His show popularized guided workouts on TV that were aimed towards women and ran from 1953 until 1985. Many of LaLanne's workouts encouraged viewers to use items that could be found in their own homes, like chairs, as exercise props. In the show's first episode, LaLanne spelled out the program's purpose: "“I’m here for one reason and one reason only: to show you how to feel better and look better so you can live longer."
Most people instinctively move weights very quickly - they jerk upwards, lower the weight without much control, and tense up and use momentum to "bounce" the weight at both ends of the repetition. The instinct serves a purpose - the speed and bounce at the ends do allow heavier weight to be moved. In competitive weightlifting both explosive speed and momentum are essential.
Mix-and-match interval training works magic in Natalie Jill's Rev4 Rev It Up. The four 10-minute routines hit different trouble zones so you can do them as stand-alones—"I definitely felt I got a good workout after each," one tester said—or combine them for a total-body session. Testers loved that they could "switch things up for time-pressed mornings" and gave props to instructor Jill's "nice energy." Expect a variety of planks and booty-shaping moves.
17.  If you're getting a normal amount of usable protein (about one gram per five pounds of body weight), your body will require a bit more protein than usual as you increase lean muscle tissue). Uncooked protein is preferable to cooked protein (cooking denatures proteins, damaging them, and making them appear as a foreign invader to the body which can trigger an autoimmune response). A good source of protein is fruits, vegetables, and nuts. (Yes, nuts have fat too, but it's "good" fat, and your body needs fat in your diet; you can have a lean body while eating the right kinds of fat!) Give your body the additional protein as it asks for it. Listen carefully, and you'll know when. Remember, it's very difficult to get too little protein; most people get way too much, and too much protein is a cause of degenerative disease. (See Fact or Fiction: High protein diets are great for losing weight)

Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance. "If you're too winded to walk up a flight of stairs, that's a good indicator that you need more aerobic exercise to help condition your heart and lungs, and get enough blood to your muscles to help them work efficiently," says Wilson.
^ Jump up to: a b Szuhany KL, Bugatti M, Otto MW (October 2014). "A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor". J Psychiatr Res. 60C: 56–64. doi:10.1016/j.jpsychires.2014.10.003. PMC 4314337. PMID 25455510. Consistent evidence indicates that exercise improves cognition and mood, with preliminary evidence suggesting that brain-derived neurotrophic factor (BDNF) may mediate these effects. The aim of the current meta-analysis was to provide an estimate of the strength of the association between exercise and increased BDNF levels in humans across multiple exercise paradigms. We conducted a meta-analysis of 29 studies (N = 1111 participants) examining the effect of exercise on BDNF levels in three exercise paradigms: (1) a single session of exercise, (2) a session of exercise following a program of regular exercise, and (3) resting BDNF levels following a program of regular exercise. Moderators of this effect were also examined. Results demonstrated a moderate effect size for increases in BDNF following a single session of exercise (Hedges' g = 0.46, p < 0.001). Further, regular exercise intensified the effect of a session of exercise on BDNF levels (Hedges' g = 0.59, p = 0.02). Finally, results indicated a small effect of regular exercise on resting BDNF levels (Hedges' g = 0.27, p = 0.005). ... Effect size analysis supports the role of exercise as a strategy for enhancing BDNF activity in humans.

Pregnant women may find yoga to be a beneficial workout, but you should always consult your physician before engaging in any exercise program, especially during pregnancy. Individuals who want a more relaxing form of exercise while improving upon their current level of fitness will find yoga to be enjoyable. Many people benefit from the clear-headedness that comes with the deep breathing and mind-calming exercises that take place with yoga.


In just 30 minutes a day, you can get definition you’ve always wanted with Tony Horton’s P90X3 Base kit. You will enjoy unprecedented moves that bust your muscles on a daily basis and you won’t have to work out for hours at a time. These workouts are great for really challenging the user to push their limits and stick with a program that will get massive results. Included in the P90X3 workout are 16 30 minutes workouts, a Fitness Guide, a Nutrition Plan, Workout Calendar, “How to Accelerate” DVD and 24/7 support online. One of the things that make these exercise videos so popular is that there is a different workout every single day so boredom is a thing of the past.
Remember when the only thing your cell phone did was make phone calls? Now, you can waste all kinds of time with smartphone apps that allow you to do everything from playing Scrabble to exercising. Smartphones, iPads and MP3 players are excellent resources for home exercisers, particularly if you find yourself getting bored from doing the same old thing, day after day. With the right apps, you can find guided workouts, paced music, timers and more, all of which can add variety and fun to your home workouts.
Figure 1 Squat. Checkley9 Checkley E. A natural method of physical training. New York (NY): William C. Bryant & Co.; 1890. [Google Scholar] and Randell, reproduced with kind permission of Wellcome Library. Demonstrated by Barbara Mortimer Thomas.26 Wellcome Library [Internet]. Rodway H. Training for childbirth - and after (1940). 2015 Sep 24 [cited 2015 Oct 3]. Available from: http://wellcomelibrary.org/player/b16729006#?asi=0&ai=0. [Google Scholar]
This is what you should be doing before exercise to raise your heart rate and body temperature in preparation for the workout. During this type of warm-up, you moving through stretches and light exercises without stopping (as opposed to a passive stretches, which are held in place, like you do in a cool-down). This helps increase mobility and range of motion so you can get deeper into exercises. Here are five great dynamic warm-up stretches to try.
An essential move to any workout. Keep in mind that if doing a push-up on your toes is too tough, you can always start on your knees. It’s still a very effective strengthening move. HOW TO DO IT: Begin the push-up in a plank position with your hands on the ground under your shoulders and with your feet together, toes driving into the ground. Your body should be in one straight line with your core locked. Slowly lower yourself down to the ground so that your chest touches the ground, then push yourself back up to the starting position without collapsing your lower back. MUSCLES USED: Shoulders, triceps, biceps and core.
Endurance performance (i.e. exercise duration > 1 min) is extensively studied in exercise physiology using cycling and/or running exercise (e.g. [1–4]). Despite being close to real competition events by involving the whole-body, the use of cycling and/or running exercise presents some important limitations to understand the role of the central nervous system (CNS) in the regulation of muscle fatigue and endurance performance. Indeed, as whole-body exercise involves greater systemic responses than isolated exercise [5], it is difficult to interpret some specific experimental manipulations aiming to understand CNS processes regulating muscle fatigue and endurance performance (e.g. manipulation of III-IV muscle afferents [6, 7]). Furthermore, due to the need to transfer the participant from the treadmill/bicycle to the ergometer, the true extent of muscle fatigue at exhaustion is underestimated [8], leading to inconclusive results on how peripheral (i.e. fatigue produced by changes at or distal to the neuromuscular junction [9]) and central (i.e. decrease in maximal voluntary activation level [9]) components of muscle fatigue might interact between each other’s (for review see [2, 9]). Therefore, due to the aforementioned limitations, the development of a new exercise model is required to better investigate the CNS processes regulating endurance performance.

Although there is research concluding the effectiveness of the Alfredson protocol, some individuals find the completion of 180 repetitions of exercise daily to be difficult to achieve.  A study in the February 2014 issue of the Journal of Orthopaedic and Sports Physical Therapy indicated that a modified version of the Alfredson protocol with a "do as much as tolerated" approach achieved similar positive results as the full 180 repetition protocol.
Your muscles perform several functions during isotonic exercise. They push, pull, bend and straighten. For instance, when you bend your arm at the elbow to perform a bicep curl, you flex your bicep. When you unbend your arm at the elbow to perform a triceps kickback, you extend your triceps. When you lie on your back and push a weight up from your chest, you extend your pectoral muscles. When you perform a pull up, you flex your back muscles. Muscles that perform opposite functions of the same region (such as biceps and triceps flexing and extending the arm) are called complimentary muscle groups. When performing isotonic exercises, it is important to balance exercises between complimentary muscle groups in order to prevent injury and develop balanced strength throughout your body.
Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.[23] Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.[24] There is a dose-response relation between the amount of exercise performed from approximately 700–2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40–60% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.[25] According to the American Heart Association, exercise reduces the risk of cardiovascular diseases, including heart attack and stroke.[22]
For variety, convenience, and more structured home exercise, you can't beat exercise videos. There are workouts for every age, gender, goal and interest and you can workout anytime you like in the privacy of your own home. The best thing about exercise videos: There are thousands upon thousands to choose from, so almost anyone can find a video they like. The worst thing about exercise videos: There are thousands upon thousands to choose from, making the search for the perfect video an overwhelming process.
Matt Sauerhoff, owner of The LIV Method says one of his favorite, fastest and easiest to do on the go moves is the wall squat. “Start with your back against the wall and your heels about a foot off the wall. Bend your knees and slide down the wall until your legs create a 90-degree angle,” he says. “Make sure your knees are aligned over your toes/laces. Press heels into the floor and focus on contracting your abs, pressing lower back into the wall so it’s flat. Hold for 30 seconds.” Combine it with these 30 Fat-Burning Foods and you’ll be melting the fat in no time!
Challenge yourself with interval training. Interval training involves alternating high-intensity and low-intensity exercises, and it’s a great way to burn calories. Since it involves high-intensity activities, such as running or sprinting, it's best to include interval training in your routine if you're already used to regular exercise. For a good, basic interval session, try doing a sprint-walk routine.[15]

We have included step by step instructional guides for over 500 different resistance training exercises. This database covers a wide variety of different exercises including free weights, CrossFit, kettlebells, machines, bodyweight, medicine ball, elastic bands, exercise ball, Pilates and stretching movements. Choose from a list for a specific muscle group or select by exercise type to pick the best exercises for your workout. Each instructional page will show you how to properly perform a resistance training exercise with detailed photos and exercise advice for each movement. It’s like having your very own personal trainer. These exercise guides will help set you on the right track so you can get in the best shape of your life!


Tabata training is a form of high-intensity interval training. It consists specifically of eight rounds of high-intensity exercise using a 20 seconds on (at full capacity) and 10 seconds off (rest) format. The goal is to push yourself as hard as you can during the 20 second on period. Tabata only requires one exercise, but you can combine different strength and aerobic exercises to make your own Tabata routine. Here’s a simple example of Tabata for one exercise:
The purpose of this paper is to investigate the history, origins, and influences of Western MMB training, to raise healthcare stakeholders’ awareness of this type of training and to initiate the consideration of official acceptance of MMB methods as an independent exercise category alongside aerobic training and weightlifting. This would provide decision-makers and individuals with new tools to prescribe optimal exercise combinations for remedial purposes, prevention of pathologies, and obesity as well as general health and performance enhancement. Significantly, these are the major factors that facilitate a regular active lifestyle.
... Consequently, it was suggested that when determining LT in trained subjects, at least 8-min stages should be used ( Foxdal et al., 1996;Weltman et al., 1990). However, using such a stage duration would not allow maximal tasks to be assessed, since the duration of the whole procedure could result in an excess of fatigue or motivation ( Buchfuhrer et al., 1983). This was shown to compromise the V Á O 2max and maximum work-rate achievements (Bentley et al., 2007). ...
How much time are you willing to devote (realistically) to working out? – Another question that being brutally honest with yourself is necessary. Pretending you will devote 2 hours to working out every day isn’t practical unless you do that in some form NOW. Most people can’t keep up a two hour a day workout program unless they are professional fitness trainers or competitors. Exercise videos come in all lengths and intensity levels. Some are very short; others may be 60-90 minutes long. Knowing how much time you have to devote to working out will help you choose an exercise video that provides what you need in the time frame you have available. This will also encourage you to continue using it.

My fitness goal is strength and powerlifting, so I focus on strength training, specifically on four main lifts: Overhead Press, Deadlift, Bench Press and Squat. I have a laundry list of accessory exercises I do that support muscle development in critical areas for the main lifts and strength in general. It’s been working pretty well, but I recently got to a point where I wanted to do more exercise that required movement and fast-paced work. Now I do three days of strength and two days of conditioning. My conditioning days are similar to the circuit training workouts mentioned above and one day, in particular, includes more aerobic conditioning to improve that area specifically. There’s no point in being strong if you can’t also move well!
Your muscles perform several functions during isotonic exercise. They push, pull, bend and straighten. For instance, when you bend your arm at the elbow to perform a bicep curl, you flex your bicep. When you unbend your arm at the elbow to perform a triceps kickback, you extend your triceps. When you lie on your back and push a weight up from your chest, you extend your pectoral muscles. When you perform a pull up, you flex your back muscles. Muscles that perform opposite functions of the same region (such as biceps and triceps flexing and extending the arm) are called complimentary muscle groups. When performing isotonic exercises, it is important to balance exercises between complimentary muscle groups in order to prevent injury and develop balanced strength throughout your body.
Also, it stands to reason that if something is done that is very intense, it can't be done for very long, or very often. Therefore, we could walk on a treadmill for an hour, and do that daily, without much problem – or gain. But an activity that is very intense, by necessity, can be done only briefly, and infrequently (to give the body time to recover, and then to compensate, which means growth). The Superslow protocol is only a means to an end; and that end is to provide exercise to the body that is intense enough to stimulate the body to make its own internal improvements.
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