Deep Fitness Book Review
Published relatively recently (2021) is the book Deep Fitness by Philip Shepard and Andrei Yakovenko. The book’s sub-title is The Mindful, Science-Based Strength Training Method to Transform Your Well- Being in Just 30 Minutes a Week. The basic theme of the book is how to combine High Intensity Fitness Training Principles and the mental practice of mindfulness in an attempt to increase your focus and appreciation of strenuous exercise. As part of this Deep Fitness book review I mention that this book is well written largely because of the detailed research, the well explained scientific aspects and the documentation provided.
The first half of the book goes into a very good explanation of High Intensity Training. This includes a lot of scientific information related to the benefits of strength training exercise, particularly as it relates to preventing failing health and fitness as a person ages. As sort of an “exercise science geek” I personally enjoyed this portion of the book the most.
The book then goes into detail about how to focus on the mindfulness approach as one is working out. The third section is an explanation and illustrated demonstrations of various exercises and workouts. There is also a section of individuals talking about their own fitness journey and their appreciation of their high intensity workouts. I personally found this very interesting. As a long time educator and participant of high intensity fitness training I am always interested in the thoughts of others who are serious and dedicated participants.
Early in the book the authors go into an excellent explanation of the process of sarcopenia, the lose of muscle strength and muscle mass as person ages. They list “The modern epidemic: A partial list of diseases associate with sarcopenia“. That “partial list” is approximately a page and a half long. The importance of proper strength training on a a person’s health is clearly shown.
Starting with Chapter Two, The Next Health Revolution and Chapter Three, The Principles of Strength Training, the authors delve into the science behind proper strength training. There is a good mention Arthur Jones and his important contribution to the field of fitness. The famous West Point “Project Total Conditioning” study is described as well. The work of Kenneth Cooper, who coined the phrase “aerobics” an was a strong proponent of steady state endurance exercise is looked at in some detail. The analysis here makes a good case for the limitations of aerobic only training as it neglects the important aspect of strenuous muscle use and muscle fiber recruitment.
Principles of Strength Training and Myokines
The Principles of Strength Training section strongly emphasizes the importance of using slow and controlled strict form and performing an exercise to momentary muscle failure. They advocate the use of super-slow training technique when weight training. There is also mention of what I would term “Super Duper Slow” training which uses 3o seconds to lower the resistance, then 30 seconds to lift followed by 30 seconds to lower. Taking 90 seconds to perform 1.5 reps is certainly a strict, safe and effective training technique.
Part of this excellent scientific information includes an explanation of the role of myokines. Myokines are released into the body as a result of intense exercise.
The Journal of Applied Physiology has a detailed explanation of the important functions of myokines which includes:
“Myokines are produced and released by skeletal muscle cells (muscle fibers) in response to muscular contractions. Receptors for myokines are found on muscle, fat, liver, pancreas, bone, heart, immune, and brain cells. The location of these receptors reflects the fact that myokines have multiple functions. Foremost, they are involved in exercise-associated metabolic changes, as well as in the metabolic changes following training adaptation. They also participate in tissue regeneration and repair, maintenance of healthy bodily functioning, immunomodulation; and cell signaling, expression and differentiation.”
It is pointed out that myokines can play a vital role in such areas as decreasing dangerous visceral fat, bone strengthening, improving the blood vessels, improving learning and memory, lowering diabetes risk, and decreasing systemic inflammation. There is no doubt about the fact that Deep Fitness clearly explains the important health benefits provided by proper physical exercise.
Embodied Mindfulness and MSTF
In Deep Fitness the authors use the term MSTF which stands for Mindful Strength Training to Failure. They want to emphasize the idea of focusing on the experience of training to muscle failure as you are doing it. The term mindfulness can be looked at as being in the moment without passing judgement on the experience. Mindfulness is often associated with the practice of meditation but it is certainly not synonymous it. There are many ways to practice mindfulness including incorporating into your
fitness training.
Arthur Jones, considered the godfather of High Intensity Training, famously said “If you enjoy exercise chances are you are doing it wrong”. This is also actually the name of an outstanding book by author Gary Bannister. Apparently Jones was trying to point out the so-called pain and discomfort involved in performing resistance training to muscle failure. Working to muscle failure is certainly a difficult physical and mental task. But in the long run most people will not maintain performing an activity that they do not enjoy because they simply think of it as something that they do not enjoy.
Having a mindful approach while exercising can alter this attitude and help a person continue their workouts for an extended period of time. From my experience it can be helpful to replace the word “painful”, which is often the negative term used to describe intense exercise. Perhaps using a term such as “muscle fatigue sensation” which is not nearly as negative as the word “pain”, will be beneficial.
MSTF Exercises
This Deep Fitness Book Review must make mention of major problem with the MSTF Exercise section of the book. There are detailed illustrations and explanation of many exercises. While there is a wide range of exercise equipment and many possible exercises that can be performed, I found some glaring problems with this section. First there is a section on machine based exercises and than a section with body weight / resistance band exercises. The machine training section is fine. The photographs used are apparently take at the Fitness Centers run by the authors, New Element Training. The body weight exercises are fine. Resistance band training is often frowned upon by knowledgeable fitness trainers because of the poor strength curve of the exercises. For example; comparing the variable resistance cams designed by Arthur Jones for the original Nautilus machines with the strength curve of a resistance band shows a significant difference. While bands are useful for various reasons and they are better than no equipment at all, they are very limited.
Another major flaw is that the authors make zero mention oof the world’s most common strength training equipment: barbells and dumbbells. The average person reading a book such as Deep Fitness is probably looking to improve their own workouts using the equipment they have available. Not making any mention of free weights (barbells and dumbbells) is a big mistake in my opinion. Almost all commercial gyms and also home workout equipment will have some free weights. They should have written an entire section about how to perform proper strength training using the most common strength training equipment.
Deep Fitness Personal Training Stories
As a long time advocate, educator and participant of High Intensity Training, I was very interested to read the last chapter of this book. Here are four personal stories from individuals and how they came to be dedicated participants in the Mindful Strength Training to Failure method. Two of these individuals are the authors themselves. In their own words they explained their fitness journey along with their appreciation of high intensity training. All four mentioned how they have adopted high intensity training principles to design the specific exercise routine that suits them best. High intensity fitness training is not a specific exercise program but rather a specific set of guidelines to be applied to your own workout program.
Although I have identified a few minor faults, I must say that the book is exceptional in many respects. The scientific information regarding health and how physical activity can enhance it is superb. Additionally, the book’s explanation of High Intensity Training Principles, which most regular exercisers fail to employ, is outstanding. Deep Fitness is an excellent resource for anyone who is committed to their fitness training and seeks to enhance their exercise performance and appreciation.