Activities of Daily Living (ADL) SISS

All physical activity has a metabolic response thus allowing us to program Activities of Daily Living (ADL’s) as a consideration to our programs. The goal is to match ADL’s to our SISS prescription, i.e. select low to moderate intensity activities that can be sustained for at least 10 minutes straight without increasing intensity. Think of […]

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Whole Body Integrated (WBI) SISS

Whole-Body Integrated SISS incorporates whole-body “functional” exercise, meaning the entire body is involved and responsible for accomplishing a given physical task. In other words the entire body shares the responsibility to perform an exercise compared to trying to isolate force to a specific region or muscle group. Think “Movement-based Strength Training” from Level 1.  Guidelines […]

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Peripheral Heart Action (PHA) SISS

Peripheral Heart Action (PHA) alternates between upper and lower body dominant resistance training exercises. It’s one method that allows us to train “cardio” and “strength” together as one.  From a SISS perspective, the challenge is to create a circuit that uses exercises that promote the same continuous response at a specific intensity while minimizing rest […]

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Cyclical SISS

Walking, Running, Cycling, Cross Country Skiing, Ice Skating, Rollerblading, Rowing, Swimming, Elliptical and StairMaster are excellent choices for a Cyclical session or working block.  These types of activities are easy to perform, have low mechanical strain and are easy to recover from.  Guidelines for Cyclical SISS: Slow Constant Speeds 20+ Min Duration Progress Duration Select […]

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General SISS Guidelines

When creating a SISS protocol follow these guidelines: Identify whether you will be continuously training at Moderate Intensity (RPE of 5-7 or roughly 60-70% HRmax for most) or Low intensity (RPE 4 or below or below 60%). Remember the intensity is predicated on the client’s ability levels.  Watch for Cardiac drift (a slow climb of […]

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Physiological Targets of SISS

Sub-threshold Intensity Steady State training is continuous exercise performed below the lactate threshold that can be sustained for long durations before rest is needed.  Benefits include: Improved Cardiovascular function Mitochondria health Aerobic metabolism and fat burning ability May be performed frequently […]

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Intro to SISS

This week we’ll explore the science and application of Sub-threshold Intensity Steady State training. When programming metabolic conditioning, identify which modality of exercise is best suited for the client for a given session (and you can certainly vary the modality within session or between sessions).  The Cyclical modality is a repetitive movement, i.e. the traditional […]

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