Nano-Sport Periodization

Have you ever played a sport with some friends and realize after a half hour you are dripping with sweat and burned more calories than you did all week in the gym? That's because the power of challenge brings out the best in people.  A challenge stimulates your mind to force your body to another level.  That's because competition is fun, doesn't adhere to a routine and stimulates a desire for you to win.

Strength Stack 52 is a unique fitness product that combines the power of challenge with the effectiveness of short bursts of exercise.

Numerous recent studies show that several small workouts throughout the day, as opposed to one workout, produced muscle and energy in a more efficient and effective manner.  Combine that finding with the power of a fun challenge and you have nano-sport periodization.

To incorporate nano-sport periodization into your Strength Stack 52, make a schedule to play 2-3 card games or dice games per day. You can challenge yourself, co-workers, friends and family. Using Strength Stack 52 and incorporating nano-sport periodization, you will find you have more energy, more strength, less body fat, better attention to detail, increased performance at work and more. Eating a balanced diet will only increase these benefits.

You don't eat one large meal per day do you? No, your body needs continuous nutrients throughout the day, and your muscles and cardiovascular system are no exception. Numerous studies prove that several small workouts throughout the day, as opposed to one large workout, produced muscle and energy in a more efficient and effective manner.

3-5 mini workouts throughout the day are more effective than one larger workout. The benefits of mini workouts include:

  • Easier on your joints
  • Increased metabolic rate for longer periods of time (your body burns calories more efficiently)
  • Stimulate muscle fibers for longer periods of time
  • Less stress on your muscles, tissues and organs
  • Shorter recovery time
  • Increased mental focus (easier to stay focused on completing a 10 minute workout as opposed to a 60 minute workout)

A few of these recent studies proving one or more of the above points is listed below:

Journal of Applied Physiology: Long Duration or Short Burst Exercising – Deciding Which Is Best for Health and Fat Loss

Journal of Endurance: Should Athletes employ interventions to raise anabolic hormones (page 6, 2nd paragraph)

​Livestrong.com-Physically challenging yourself is the only way to improve your fitness and increase energy levels, strength, stamina, endurance and athletic performance

​IDEA Health and Fitness Association: Get fit, faster, with short-burst training

​Little JP, et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. March 15, 2010 The Journal of Physiology, 588, 1011-1022.

​The Journal of Physiology -A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.

​Anderssen SA, and Stromme SB. “Physical activity and health – recommendations.” Tidsskr Nor Laegeforen. (2001) 121(71)2037–41. Print.

​Dahl-Petersen I, and Eriksen L. “Physical exercise and type 2 diabetes: Is 3 x 10 minutes a day better than 30 minutes?” Ugeskr Laeger. (2009): 171(11):878-80. Print.

​Jakicic JM, and Wing RR. “Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiratory fitness, and weight loss in overweight women.” International Journal of Obesity and Related Metabolic Disorders. (1995): 19(12):893-901. Print.

​Chmidt, W. Daniel, PhD, and Craig J. Biwer, MS. “Effects of Long versus Short Bout Exercise on Fitness and Weight Loss in Overweight Females.” Journal of the American College of Nutrition 20.5 (2001): 494-501. Print.

Trapp G, Chisholm DJ, Boutcher SH. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise.Am J Physiol Regul Integr Comp Physiol 293: R2370R2375, 2007.

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