ACTV's Program is Built for Optimal Results

Educating our members is something we are very passionate about at ACTV. If you want to learn and take your training to 'The Next Level' have a read below.

We hear people say all the time: "cardio workouts burn more calories and are better for fat loss than strength training," but keep reading to get a different perspective and understand why we program the way we do at ACTV.

While cardio workouts are important, strength training, otherwise known as resistance training, is equally important. At ACTV we program with purpose and our objective is to have our members building muscle, building strength and due to the nature of our program burning body fat.

Training with a mix of actual progressive overload strength training and a mix of cardio completed at different intensity levels is the key to long lasting results.

Progressive Overload

Progressive overload is single handedly one of the most important concepts of any training program; simply put no progressive overload, no results. When you progressively increase the weight or resistance, your muscles adapt and grow stronger, leading to increased muscle mass. As muscles burn more calories even while at rest, this helps to raise your basal metabolic rate (BMR), which leads to an increase in calorie burn, this is game changing when we think about consistent long-term fat loss results. All of ACTV's class types (FORCE, FIT, FUSION & ALL IN) incorporate progressive overload and this is built into our 12-week training block.

Varying Intensity in Cardio Workouts

When we use the word cardio, we should be thinking of our anaerobic or aerobic energy systems and how to develop both.  Put simply we want to be working at a range of different intensity levels for optimal results.  By doing so, you can challenge your cardiovascular system and burn more calories. When we train at different intensity levels it not only helps to burn more calories during your workout but also stimulates the after-burn effect known as the excess post-exercise oxygen consumption (EPOC). EPOC helps to increase your BMR, which means you continue to burn calories even after you've stopped exercising. In contrast, circuit-based methods may not provide enough stimulus for sustained weight loss due to the body's ability to adapt.  Circuit-based workouts are often high-repetition and low-intensity, which may not challenge the muscles enough to increase muscle mass and BMR. Additionally, these workouts are typically done at a very similar timing which will also limit progression. At ACTV our FIT, FUSION and ALL IN classes target both our anaerobic and aerobic energy systems depending on where we are at in the training block.

In conclusion, along with strength training, incorporating cardio workouts will assist in fat loss and gaining lean muscle. You must keep in mind cardio workouts do not help with muscle building, which is essential for maintaining a lean body mass and a high BMR. Additionally, too much cardio can lead to fatigue, burnout, and loss of muscle. Therefore, to balance things out, strength training is necessary.

Strength training not only helps with muscle building but also increases your BMR. When you build lean muscle through strength training, your BMR increases, which means you burn more calories even when you're not working out. Proper rest between sets and workouts is essential for muscle growth, which eventually helps in burning more calories. Following the ACTV Method allows actual progressive overload strength training and cardio completed at different intensity levels and in turn will help you achieve your goals more effectively in the long term.  If you still have any questions, please reach out to one of our coaches and we will help you along the journey.