We have compiled some of the most frequently asked questions and answers on a broad range of fitness topics. Take some time to get informed on Russian kettlebell training and functional movement.

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  • What is Anti-Glycolitic Training?

    Anti-glycolytic training (AGT) is a type of exercise methodology designed to enhance athletic performance by improving the body's ability to produce energy more efficiently, with a particular focus on the aerobic system. The key principle behind AGT is to train in a way that minimizes reliance on the glycolytic pathway, which is the metabolic pathway that breaks down glucose for energy and produces lactate as a byproduct. This pathway is associated with high-intensity efforts and can lead to quick fatigue due to the accumulation of lactate and hydrogen ions, which interfere with muscle contraction and energy production.

    AGT aims to improve the efficiency of the aerobic system, which uses oxygen to produce energy and can sustain activity for extended periods without the negative byproducts associated with the glycolytic system. By doing so, athletes can delay the onset of fatigue, recover more quickly between bouts of intense effort, and overall enhance their performance, especially in sports that require sustained or repeated high-intensity efforts.

    What is Anti-Glycolitic Training

    Training methods typically associated with AGT include:

    1. Low-Intensity Steady State (LISS): Training at a low intensity that can be sustained for a long period, which primarily uses the aerobic system for energy production.

    2. High-Intensity Interval Training (HIIT) with adequate recovery: Short bursts of high-intensity work followed by periods of rest or low-intensity activity long enough to allow for partial or full recovery. The goal is to avoid reaching the anaerobic threshold where the glycolytic pathway becomes the primary source of energy.

    3. Tempo Training: Exercises performed at a controlled, moderate intensity where the athlete avoids hitting the anaerobic zone, focusing instead on maintaining a pace that stresses the aerobic system without significant lactate build-up.

    The emphasis on minimizing lactate production and reliance on the glycolytic pathway means athletes can train their bodies to be more efficient at utilizing fat and oxygen for energy, leading to improvements in endurance, recovery, and performance in many sports.

    Some examples of AGT training using the HIIT method

    Anti-glycolytic training (AGT) using the High-Intensity Interval Training (HIIT) method focuses on managing the intensity and duration of work intervals, along with providing sufficient recovery time to minimize lactate accumulation and to primarily engage the aerobic energy system. Here are some examples of how to structure AGT workouts using HIIT principles:

    1. Controlled HIIT Sessions

    • Workout Structure: Perform short bursts of high-intensity work (e.g., 15-30 seconds) followed by longer periods of recovery (e.g., 1-2 minutes or more), ensuring the recovery time is long enough to allow for a significant reduction in heart rate and perceived exertion before the next interval.
    • Example: After a warm-up, complete 8-10 intervals of 20 seconds of sprinting (running, cycling, rowing, etc.) followed by 1.5 to 2 minutes of walking or light jogging as recovery.

    2. Aerobic Power Intervals

    • Workout Structure: Intervals are set at an intensity just below the athlete's anaerobic threshold, with the aim to maximize the aerobic power output without spiking lactate production significantly.
    • Example: 4-6 intervals of 3-5 minutes at an intensity where you can only speak a few words at a time, followed by equal or double recovery time at a very low intensity.

    3. Cardiac Output Training with High-Intensity Bursts

    • Workout Structure: The majority of the workout is performed at a low to moderate intensity to enhance cardiac output, interspersed with very short (10-15 seconds) high-intensity efforts.
    • Example: A 45-minute steady-state cycle or run where every 5 minutes you include a 10-15 second sprint, followed by a return to the steady-state intensity.

    4. On-the-Minute Sprints (OTM)

    • Workout Structure: At the start of each minute, perform a high-intensity effort for a short duration, followed by rest for the remainder of the minute. This allows for precise control of work and rest intervals.
    • Example: 10-12 rounds where, at the beginning of each minute, you do a 20-second all-out sprint (on a bike, rower, or running), followed by 40 seconds of rest.

    5. Interval Training with Controlled Heart Rate Recovery

    • Workout Structure: High-intensity intervals are followed by recovery periods where the focus is on reducing the heart rate to a specific target before starting the next interval.
    • Example: After each high-intensity interval (e.g., 30 seconds of hard effort), recover until your heart rate drops to below 120 bpm (or a specific target based on individual fitness) before starting the next interval.

    In AGT using HIIT, the key is to tailor the intensity and recovery periods such that the body's aerobic system is the primary source of energy, avoiding excessive reliance on the glycolytic pathway. Monitoring heart rate and lactate levels (if possible) can help ensure that the training is targeting the desired energy system.

    Parameter for max heart rate during the working portion of these intervals:

    In the context of anti-glycolytic training (AGT) using High-Intensity Interval Training (HIIT) methods, there is often a target heart rate range for the working intervals. However, this target range can vary depending on the individual's fitness level, age, and specific training goals. A general guideline for the maximum heart rate (MHR) during the working portions of AGT intervals is to reach between 80% to 90% of your individual MHR. This range is high enough to stimulate significant aerobic and anaerobic adaptations without excessively relying on the glycolytic pathway, which is more active above 90% of MHR and leads to quicker lactate accumulation.

    Calculating Maximum Heart Rate

    The most common formula for estimating maximum heart rate is:

    MHR=220−ageMHR=220−age

    For example, a 30-year-old would have an estimated MHR of 190 beats per minute (bpm).

    Target Heart Rate for AGT HIIT

    • 80% of MHR: This lower threshold encourages the use of the aerobic system while still providing a high-intensity stimulus.
    • 90% of MHR: Approaching this upper limit increases intensity, engaging both aerobic and anaerobic systems but keeping the emphasis on minimizing glycolytic reliance.

    Application

    For the 30-year-old with an MHR of 190 bpm:

    • 80% of MHR: 190×0.80=152190×0.80=152 bpm
    • 90% of MHR: 190×0.90=171190×0.90=171 bpm

    Thus, during the working intervals, this individual should aim to reach a heart rate between 152 and 171 bpm to stay within the targeted intensity for AGT HIIT workouts.

    It's important to note that the 220-minus-age formula provides a rough estimate of MHR and individual variations do occur. For more precise training zones, conducting a fitness assessment with a qualified professional or using a more personalized method to determine MHR is recommended. Monitoring your heart rate during workouts can help ensure you're training within the correct intensity zones to meet your AGT objectives.

    Kickstart your fitness journey at Dragon Gym's Barbell Club! Sign up now for a FREE Functional Movement Screen and Health Assessment. Elevate your training today!

  • Should you do cardio before or after weight lifting?

    To optimize fat loss while maintaining or building muscle, it's important to consider both your overall exercise routine and how you structure each workout session. Here's a general guideline:  Strength Training Before Cardio: Doing strength training first, especially when your energy levels are highest, allows you to put maximum effort into your lifting session. This is crucial for muscle building and maintenance. When you lift weights, your body primarily uses glycogen (stored carbohydrates) for energy. If you do cardio first, you might deplete this energy source, and your strength training performance could suffer as a result.  Cardio After Strength Training: By doing cardio after weight lifting, you'll likely burn more fat. Once the glycogen stores are depleted during strength training, your body will switch to burning fat during your cardio session. Also, since you've already worked out your muscles, the cardio session won’t require as much from them, allowing for a more focused and efficient fat-burning session.  However, it's essential to tailor your workout routine to your personal goals, fitness level, and preferences. Some people might find a different order works better for them. Additionally, nutrition and overall lifestyle choices play a significant role in fat loss and muscle gain.  It's always a good idea to consult with a fitness professional or a personal trainer to design a workout plan that suits your specific needs and goals.

    To optimize fat loss while maintaining or building muscle, it's important to consider both your overall exercise routine and how you structure each workout session. Here's a general guideline:

    1. Strength Training Before Cardio: Doing strength training first, especially when your energy levels are highest, allows you to put maximum effort into your lifting session. This is crucial for muscle building and maintenance. When you lift weights, your body primarily uses glycogen (stored carbohydrates) for energy. If you do cardio first, you might deplete this energy source, and your strength training performance could suffer as a result.

    2. Cardio After Strength Training: By doing cardio after weight lifting, you'll likely burn more fat. Once the glycogen stores are depleted during strength training, your body will switch to burning fat during your cardio session. Also, since you've already worked out your muscles, the cardio session won’t require as much from them, allowing for a more focused and efficient fat-burning session.

    However, it's essential to tailor your workout routine to your personal goals, fitness level, and preferences. Some people might find a different order works better for them. Additionally, nutrition and overall lifestyle choices play a significant role in fat loss and muscle gain.

    It's always a good idea to consult with a fitness professional or a personal trainer to design a workout plan that suits your specific needs and goals.

  • What is the Super Squat Program?

    The "Super Squat" program, also known as the "20-rep squat routine," is a classic strength and muscle-building workout that has been popular among bodybuilders and strength athletes for many years.

    What is the Super Squat Program

    Here are the key characteristics of this program:

    1. Focus on Squats: The centerpiece of the program is the squat exercise, specifically a set of 20 repetitions. This is more than the typical 8-12 reps usually recommended for muscle growth, making it particularly challenging.

    2. High-Intensity and High-Volume: The program is known for its high intensity. You perform one set of squats with a weight that you'd normally use for a 10-rep max. The idea is to continue pushing through to complete 20 reps, taking several deep breaths between each rep after you reach the initial point of muscle fatigue.

    3. Progressive Overload: Each workout, you aim to increase the weight used in the squat. This incremental increase is a key component of the program and helps to drive strength and muscle gains.

    4. Whole-Body Workout: Although the 20-rep squat is the main focus, the Super Squat program typically includes exercises for the entire body. This might include presses, rows, deadlifts, and other compound movements.

    5. Frequency: The program is usually performed 2-3 times per week, allowing for sufficient recovery, as the high-intensity nature of the workout can be quite taxing on the body.

    6. Nutrition: A high-calorie diet is often recommended to support the intense training and to facilitate muscle growth and recovery.

    7. Duration: It's usually run for a short period, such as 6-8 weeks, due to its intensity and the physical demands it places on the body.

    The Super Squat program is renowned for its simplicity and effectiveness, but it's also extremely demanding. It's often recommended for intermediate to advanced lifters due to the physical and mental challenge it presents. As with any intense training program, it's important to ensure proper form and consider personal health conditions before starting.

  • What is better for health? A walk before dinner or a walk after dinner?

    Both pre-dinner and post-dinner walks have health benefits, but they offer different advantages:

    What is better for health?  A walk before dinner or a walk after dinner?

    1. Walk Before Dinner:

      • Reduces Appetite: Light exercise before a meal can sometimes reduce appetite.
      • Better Food Choices: You might be more inclined to choose healthier foods.
      • Boosts Energy: A walk can increase energy levels, making you more active for the rest of the evening.
    2. Walk After Dinner:

      • Aids Digestion: Gentle walking aids in digestion and can help regulate blood sugar levels.
      • Lowers Blood Sugar: Walking after eating has been shown to lower post-meal blood sugar spikes, particularly beneficial for those with type 2 diabetes.
      • Relaxation: It can be relaxing and a good way to wind down in the evening.

    Ultimately, the best time for a walk depends on your personal health goals, schedule, and how your body feels during different times of the day. Both options contribute positively to overall health.

  • What do I want to get out of the kettlebell program?

    Sometimes the most important questions are those we ask ourselves. By determining your personal goals and expressing them to us, you have the opportunity to be sure that our program is the right fit for you.

    So take a moment to discern your personal goals—whether they include your fitness, health, or mental/emotional well-being—and use that introspection to your advantage. This help to make sure you get everything out of our classes that you’re hoping for—and much, much more.

  • What qualifications should I look for in a kettlebell instructor? Do your instructors meet these qualifications?

    The first place to start with selecting kettlebell instructors are their levels of certification. Are they certified? That helps, but a few letter stamps at the end of their name isn't enough.  Some certifications are only a few hours, while some are several extensive daylong programs. 

     A kettlebell instructor needs to know how to teach and how to coach you along the way to reach your goals. You also have to “click” with your instructor and be confident that you’ll enjoy and have fun in classes. The best certification is your certification: try some classes and make sure that an instructor will be a good fit for you. 

  • When are classes and how do I get more info?

    We offer a variety of kettlebell classes through the week. However, we start all new students with a free, no obligation orientation lesson with one of our kettlebell instructors. This gives you a chance to see what our program is all about, and we have the opportunity to recommend the best program for you. Just give us a call (610) 363-7575 and we’ll be more than happy to help you get started.

  • Do I need to bring my own kettlebell?

    Nope! The Dragon Gym is fully equipped with all of the equipment you will need, including the best kettlebells that money can buy! All you need to bring is yourself, a water bottle, and a positive attitude! Shoes aren't permitted on the gray mats, but may be worn on the black mat.

  • Do I need to be in good shape to start kettlebells? What if I’m not in shape?

    When you join our kettlebell classes, you become a part of something much greater than just a workout program. You become part of an incredibly supportive and encouraging community. We've helped literally thousands of people of all shapes and sizes get into the best shapes of their lives. Our system is progressive and will work for anyone who commits to it. You'll never be expected to do more than what you're currently capable of, and unlike most other group fitness classes, you'll never feel embarrassed or left behind.

  • Do I need any prior kettlebell experience?

    Nope! Our kettlebell classes are completely progressive and suitable for both beginners and experts. This means we teach you exactly everything you need to know for a safe and effective workout. We take great pride in being a “movement first” based system — our first priority is safety and to help you develop perfect form. Most people who start our classes have never even touched a kettlebell, but quickly fall in love with it!

  • Why should I choose Dragon Gym’s Kettlebell program?

    Our kettlebell classes are designed with our students’ goals in mind. With our program, you can experience many benefits, including:

    • Increased functional strength
    • Improved cardiovascular fitness
    • Maximization of power and explosiveness
    • Improved flexibility and mobility
    • Body composition changes
    • Healthy, sustainable weight and fat loss, as well as muscle gain

    And what’s more, prepare for your physical improvement to feed into your intellectual and emotional improvement. You'll notice a difference in your stress management, daily outlook, goal setting, and much more.