The crux of what Urban Pump LLC(sm) does is based on the HYSTRENGTH(sm) training program. The HYSTRENGTH (sm) training program is developed through 17 years of working with one on one with clients, my own workouts, and the teachings of Ellington Darden and Paul Chek. Through Ellington Darden I learned how to apply high intensity techniques to the workouts safely to bring about peak fitness with minimal time. Paul Chek influenced me with his core and functional training knowledge. The HYSTRENGTH(sm) training is a hybrid of these two philosophies combined with my own experience. Clients receive a high level of fitness by focusing on three things:
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Strength training done right. If there is one form of exercise that is the true fountain of youth, strength training is it. It improves muscle tone, increases the basal metabolic rate (calories burned by the body during rest), improves bone density, and improves the functional capability of the body. It is my experience that one set of exercise per body part is enough to bring about these improvements. As a matter of fact, it is easy to do too much strength training and wear down the body instead of building it up.
Dr Ellington Darden worked for Nautilus Sports for several years and wrote several books on the High Intensity Training principles (H.I.T.) developed by Arthur Jones. What intrigued me about this style of training is how effective it is with very minimal time investment.
Paul Chek has worked with elite athletes for several years and does continuing education courses for personal trainers. I credit him with the innovativeness and sound science of core training that is prevalent today.
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- Stability training. Although strength training goes a long way to stabilize joints and increase injury prevention, it is not enough. Doing exercises on an unstable surface, such as a fit ball or dyna disks forces the smaller muscles around the joints to work harder. In short, they get stronger and so they can maintain proper alignment.
Aerobic training. We all know it is important to keep the heart and lungs healthy. However, you do not need to do endless hours on a bike or treadmill to accomplish this goal. Moving quickly between sets challenges the heart and lungs to a high degree. I had some clients wear a heart rate monitor during the workout. At some points the heart rate was as high as 185-190 beats per minute, and at other times the low point being around 115 beats per minute. The average heart rate, however, was 135-140 beats per minute. In other words, it was within the zone for cardiovascular conditioning.
The training is so effective, 3 1/2 hour workouts a week is all you need to lose body fat, increase muscle mass, improve cardiovascular conditioning, and achieve peak physical condition.
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