The cardiovascular system is the body's ability to circulate and transport nutrients, oxygen, carbon dioxide, hormones, and blood to and from cells. It helps fight diseases, maintain homeostasis and stabilize body temperature as well as pH levels.

It is generally believed that in order to stimulate our cardiovascular system we need to do aerobic type exercises and strength training alone is insufficient. This is probably true when strength training is performed in a traditional style where we would lift the weight for a predetermined number of repetitions, then rest for 2 to 3 minutes and repeat another set. The effect of such training on stimulating our cardiovascular fitness is questionable. 

Performing strength training to momentary muscular failure, a method that is applied at New Element Training, is a different story. Academic studies have shown that training to momentary muscular failure improves our cardiovascular fitness to an equal degree of traditional endurance training.

A well-documented study conducted at the West Point United States Military Academy in 1975, demonstrated that training to momentary muscular failure with minimal rest intervals between exercises resulted in cardiovascular fitness improvement in each of the 60 separate endurance measurements obtained.

Some programs prescribed at New Element Training are not the most effective for strengthening your cardiovascular fitness. Many people are prescribed routines that are more focused on targeting smaller, weakened muscles and correcting muscles imbalances. The cardiovascular effect of such programs is not as substantial. On the other hand, someone who is doing mostly compound exercises, which involve multiple joints, at a higher intensity and minimal breaks between exercises will have a significant stimulus for their cardiovascular fitness.

Sample routine: Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), and Shoulder Press (E1). Should be performed with high intensity and less than 30 sec break between exercises.

Time commitment: Less than 15 minutes

Frequency: Twice or once a week if done one-on-one with an instructor.

It is believed that strength training will make us muscle-bound and provide no increased flexibility. This is true to a degree and depends on how we do it. If we perform compound exercises, multiple joint movements, the degree in which we can improve flexibility is limited. Compound exercises involve a chain of muscles to perform a given task. When we use a chain of muscles it is impossible to stretch any given muscle to it's full potential, hence the degree to which the muscle will develop flexibility is limited. Single joint exercises allow us to stretch muscles to their full range of motion. In the fully stretched position added resistance will apply enough tension to increase flexibility.

Single joint machines at New Element Training can be properly adjusted to each client's muscle and joint function. These machines combined with a slow and controlled cadence are a safe and effective way to build strength while increasing flexibility at the same time.

Sample routine: Knee Extension (B1), Leg Curl (B5), Pullover (C1), Arm Cross (D5), Lateral Raise (E2), Ab Isolator (F2), Lumbar Extension (F3), Biceps Curl (H1), Triceps Extension (H2)

Time commitment: Less than 30 minutes

Frequency:  Depending on intensity most people twice a week or three times a week if the intensity is moderate. Once a week can be performed if done one-on-one with an instructor at maximum intensity.

Injuries happen when an external force exceeds the internal strength of the structure. By strengthening our muscles we are also strengthening our tendons, joints and bones. We are able to build a stronger internal structure that will make us more resilient to external forces. An external force may be anything from a slip on the ice to being involved in a car accident. The added strength in the internal structure can make the difference between walking away and breaking your hip or in the worst case life and death.

Sample routine: Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), and Shoulder Press (E1).

Time commitment: Less than 15 minutes

Frequency: Twice or once a week if done one-on-one with an instructor

Proper strength training can make athletes better at their sport. It comes down to understanding which muscles are important to your sport and isolating those muscles to make them stronger. Strength training combined with practising sport specific skills in exact competitive conditions will increase sport performance. 

Leg press exercises will improve an athlete's vertical jump. The MedX Torso Rotation will improve a golfer's swing. The Delphex Internal/External rotation will improve a baseball player's pitch. MedX's hip flexion and extension will make a better runner. MedX's adductor exercise will prevent groin injuries in hockey players.

Sport specific skills should be practised in the same condition, or very similar, as the actual competition. For each skilled movement the body's nervous system will "learn" how to be more effective based on the athlete's genetic predisposition and strength ratio in the muscles and joints involved. Each movement has a specific pattern that will be stored in the brain and be available for later use through kinetic memory patterns. Once in our memory, we find these movements automatic and have no need to think about them. These patterns are very unique and are not transferable. If we use a weighted bat in order to have a stronger swing as a baseball player, we are learning a new set of skills to swing the heavier bat. This would be a different neurological pattern from what is required to swing a normal bat. This type of practice will only "confuse" the brain and harm the player's performance during the competition rather than improve it.

Sample routine: Varies depending upon the sport

Time commitment: Generally less than 30 minutes

Frequency: Once or twice a week maximum, depending on the intensity and if practised during the season or the off-season.

There are various reasons as to why we develop pain. They could be structural in nature, such as bone overdevelopment and ligament tears, or rather more functional which involves muscle imbalances. In regards to the latter, proper strength training is an effective form of therapy for such problems. The stresses and strains of daily life, physical labour and even the sports we play all have a one-sided effect. Some muscles get stronger while others get weaker. These muscles can stretch or be restricted, forcing our joints out of proper alignment that can further lead to pain. It has been found that proper strengthening of the deep extensor muscles of the back, helps about 80% of people with chronic back pain alleviate their symptoms and about 30% eliminate the pain all together.

The MedX Lumbar Extension, or the exercise version Lumbar Strength, machines are instrumental in helping people who suffer from lower back pain. Delphex's Internal/External rotation machine is indispensable for people with shoulder impingement. Delphex's Rowing Back and Four-Way Neck machines are very important to counteract rolled shoulders and hunched back conditions. All of the above conditions are common among office workers due to the way we sit all day in a chair and use a computer keyboard.

Sample routine: Varies depending on the nature of physical ailment.

Time commitment: Typically 30 to 45 minutes

Frequency: Twice or three times a week if the intensity is moderate. In the case of the deep lumbar extensor muscles, twice a week to begin and once a week after the first month.

Noninsulin-dependent diabetes is a metabolic disorder that is characterized by high blood sugar in the context of insulin resistance and relative lack of insulin. According to World Health Organization there were an estimated 30 million people suffering from Type II diabetes in 1985. Today there are an estimated 285 million people who are diagnosed with the disease.

Strength training, especially at a high intensity, is very effective in lowering our body's blood sugar level and making our muscle cells more insulin sensitive.  Our muscles are the largest storage of carbohydrates in our body, stored in the form of glycogen. A high intensity strength training routine will deplete our muscles of glycogen. The glycogen depleted muscle cells will become more insulin sensitive and absorb sugar from the blood in order to replenish it's lost source of energy. This process will then lower our insulin serum level.

If you are taking medications for this disorder and are involved in high intensity strength training, it is strongly recommended that you check periodically with your physician. With proper training you may become more insulin sensitive and require a smaller dosage. In any event, we advise you to consult your physician prior to taking part in high intensity strength training.

Exercises that involve larger muscles are preferred, as they burn more glycogen and as a result will effectively lower your blood glucose levels.

Sample routine:  Leg Curl (B5), Knee Extension (B1), Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), Shoulder Press (E1), Ab Isolator (F2)

Time commitment: Less than 20 minutes

Frequency: Twice a week if training by yourself or once a week if done one-on-one with an instructor. 

Bad cholesterol profile has been linked to our body's inflammatory state. High intensity strength training has been shown to have a positive effect on our cholesterol profile after only a few weeks. High blood sugar levels results in oxidative damage to body tissues, which in turn increases our inflammatory state. In the presence of a high inflammation state the inflamed blood vessel walls will be patched with Low-Density Lipoproteins (LDL), our body's version of mortar or spackle. The higher the state of inflammation the more LDL cholesterol, "bad" cholesterol, will accumulate on the vessel walls. Reducing levels of blood glucose and restoring insulin sensitivity decreases the systemic inflammatory state of our body. This will decrease inflammation of the blood vessel walls and therefore lower LDL cholesterol levels.

High intensity strength training will reduce our levels of circulating blood glucose and will make our muscle cells more insulin sensitive, thus reducing our systemic inflammation. Recent research shows that a diet focused on whole foods, free of grains, sugars and processed foods reduces our systemic inflammation and has a positive effect on optimizing our cholesterol profile.

The exercises involved in this training program would be the same as the one dedicated to restoring insulin sensitivity with focus on the larger muscles.

 Sample routine:  Leg Curl (B5), Knee Extension (B1), Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), Shoulder Press (E1), Ab Isolator (F2)

Time commitment: Less than 20 minutes

Frequency: Twice a week if training by yourself or once a week if done one-on-one with an instructor. 

Osteoporosis is the loss of bone mineral density. It has been suggested that by age of 80 about 97% of women will suffer from this disease. Proper strength training is perhaps the only non-pharmaceutical way to prevent and treat osteoporosis. Studies have demonstrated that strength training with a fairly high resistance has positive effects on increasing bone mineral density. Meanwhile, exercises with a lower intensity had no effect in increasing bone mineral density.

Those that suffer from osteoporosis need to be particularly cautious when lifting weights. While the weight has to be adequately high in order to have any positive effect on strengthening the bones, the speed of the movement should be slow. The speed should be as slow as 10 seconds for the positive movement and 10 seconds for the negative. Force can be calculated by mass times acceleration. By reducing acceleration we are greatly decreasing the forces on the fragile bones and joints, making it safe to perform such training.

Sample routine:  Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), Shoulder Press (E1), Hip Flexion (A2), Hip Extension (A1), Hip Abductors (A3), Hip Adductors (A4)

Time commitment: Less than 30 minutes

Frequency: Twice a week. 

Strength training has been shown to increase serum levels of testosterone and reduce levels of cortisol in male subjects both young and old, even past 60 years of age. Testosterone is essential for health and well-being, as well as the prevention of osteoporosis. Cortisol is another steroid hormone that is released in response to stress and lower levels of blood glucose. Cortisol will suppress the immune system, aid in the metabolism of fats, proteins, and carbohydrates, as well as decrease bone formation. 

It is interesting to note that according to some studies successful leaders tend to have higher levels of testosterone and lower levels of cortisol. Strength training can help make you a better leader.

Sample routine: Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), and Shoulder Press (E1). Should be performed at a high intensity.

Time commitment: Less than 15 minutes

Frequency: Twice or once a week if done one-on-one with an instructor.

Strength training can also make us feel younger. Studies have shown that age related mitochondria function in skeletal muscles can be reversed to a significant degree in older adults after only 6 month of strength training.

Sample routine: Leg Press (B6), Seated Row (C7), Chest Press (D6), Pulldown (C3), and Shoulder Press (E1), Ab Isolator (F2), Lumbar Extension (F3)

Time commitment: Less than 20 minutes

Frequency: Twice or once a week if done one-on-one with an instructor.