Dr. Lance Dalleck, Ph.D.

Lance C. Dalleck, PhD, is a professor of Exercise and Sport Science at Western Colorado University. His research interests include improving exercise performance and health outcomes through evidence-based practice, quantifying the energy expenditure of outdoor and non-traditional types of physical activity, and studying historical perspectives in health, fitness and exercise physiology. Dr. Dalleck is a member of the ACE Scientific Advisory Panel. 

Adaptive Resistance Training is Superior to Traditional Resistance Exercise

[00:05:41]   HIIT (High intensity interval training) has been a hot topic and an offshoot of that has been a subtype of HITT called REHIT (Reduced exertion high intensity interval training).

[00:06:38]   ARX has motorized resistance built in that allows for the workload to be consistent throughout the range of motion. It almost takes the place of a personal trainer as it adapts, on demand, to whatever weight you can manage in both eccentric and concentric movements.

[00:10:31]   Study:

• 50 People (male and female) were split across a control group
• Ages between 20-60 years.
• 1 Group did traditional resistance training recommended by the American College of Sports Medicine.
• 1 Group followed the ARX intervention, and 1 group did no training.
• The workout on the ARX was designed by the ARX company to comply with how people train at the current moment.
• A 12-week intervention was followed.
• A variety of parameters was measured:
  • Traditional muscle strength
  • Cardio-respiratory fitness (VO2 max)
  • Anthropometric measurement.
• The participants were previously untrained in terms of resistance training.
• The traditional group started at 2 days a week and progressed to 3 days a week with 10 machine-based exercises doing a 45-minute workout on average.
• The ARX group did 2 days per week, on the Alpha model of the ARX, with at least a 2-day recovery period in-between. Their workouts took 15 minutes on average, and they dis 6 exercises, of 6 reps each, in total.
• Lipid measures and blood glucose measures were done at the beginning and end of the study.

[00:15:54]   Outcomes:

• Strength improved in both the traditional and ARX groups.
• The ARX group’s strength increased 1.5 to 2-fold compared to the traditional group.
• The ARX group enjoyed the workouts much more than the traditional group.
• The ARX group had much greater reductions in fat mass and gains in lean body mass.

[00:21:25]   A variety of studies shows clearly that REHIT produces remarkable results.

[00:24:58]   Our genome is 99.4% what it was 10 000 years ago. Our bodies evolved and we were designed for this type of training. Our bodies have a Paleolithic expectation which responds to the perception of “risk” the ARX machine provides when it delivers calculated resistance in both contractions.

[00:37:03]   Changes in VO2 Max due to resistance training:

• Plenty of research to show that resistance training can increase VO2 max.
• REHIT paradigm has been shown to be particularly effective.
• 15% increase in the participants of the ARX group.
• In terms of cardiac output or maximum stroke volume, it improves with resistance training.
• At muscle level a lot of adaptations occur which factor into VO2 max.
• Better blood flow delivery at the skeletal muscle.
• Capillary density increases which increases oxygen exchange between the blood and the muscle.
• More mitochondria created.
• When we have more muscle, we have everything in that muscle that goes along with it, that includes mitochondria and then all the enzymes that go along with making that whole machinery run.

[00:46:41]   ARX machine touches on different areas of fitness simultaneously in a very time efficient work-out period.

[00:43:57]   Quantify high intensity:

• Intensity is force production – how fast you can move a mass through a range of motion at the best form.

[00:50:56]   There is no injury risk on the ARX machine.

[00:51:48]   Static hold can be performed on the ARX machine.

• You have a starting and ending point for each lift that the ARX remembers for you.
• If you wanted to adapt any of the lifts that was static versus dynamic, you could do that.

[00:48:06]   Ideally a flexible type of training and a combination of training should be adapted to change the stimuli. Doing this regularly will optimize health in the long-term.

ARX Machine

www.shrnetwork.biz/arx