Power endurance is the trifecta of human performance, combining strength, speed and aerobic capacity.  It effectively taps into the most relevant components of a highly functional quality of life.  When it comes to power endurance, there are multiple ways to influence the quality—or intensity—of the work being done. 

High-Intensity Interval Training (HIIT) has earned a reputation for delivering maximum fitness results in minimal time. But when paired with isokinetic training—a form of resistance training where muscle contraction occurs at a constant speed—HIIT can offer even more targeted and effective muscular development. One of the unique advantages of isokinetic HIIT is its ability to recruit both fast-twitch and slow-twitch muscle fibers, making it an efficient tool for building strength, endurance, and power all at once.

When we think about the benefits of exercise, things like weight loss, strength, and cardiovascular health often come to mind. But there's a powerful cellular transformation happening behind the scenes: an increase in mitochondrial density. It’s a change that boosts your energy levels, endurance, and even your long-term health. So what does that mean—and why should you care?

As we age, staying active isn’t just about maintaining a certain look—it’s about preserving our ability to move well, live independently, and enjoy life on our terms. One often underappreciated form of training that supports all of this is power endurance—the ability to sustain high-effort, explosive movement over time.
While it’s more commonly associated with athletes, power endurance has profound benefits for healthy aging and long-term function, making it a valuable tool for anyone looking to stay capable, resilient, and energetic well into their later years.

When it comes to training, most beginners chase visible results—bigger arms, defined abs, or a fuller chest. But as you step deeper into the world of strength and conditioning, you’ll hear two terms that often get used interchangeably but mean very different things: muscle density and muscle volume.

Understanding the distinction is key not just for aesthetics, but for performance, injury prevention, and long-term progression. Let’s break it down.

As we grow older, maintaining muscle strength and function becomes increasingly important for preserving our independence and quality of life. One key aspect of muscle performance that often goes overlooked is concentric power — the ability of our muscles to generate force during the shortening phase of movement, such as when lifting an object or standing up from a chair. Understanding concentric power and its role in aging can help us appreciate why focusing on it is essential for long-term health.

Hint: It’s all in the water.

Swimmers typically have toned bodies due to several factors related to their training regimen and the nature of the sport. Here are some key reasons:

1. Full-Body Engagement: Swimming involves almost every muscle group, from the core to the arms, legs, and back. This comprehensive engagement helps build lean muscle throughout the body.

2. Concentric Resistance Training: Water provides natural concentric resistance, requiring swimmers to exert force against it, which builds muscle density and tone effectively.

3. Cardiovascular Conditioning: Swimming is an excellent cardiovascular workout, helping to burn calories and reduce body fat while maintaining muscle mass.

For years, Larry Heron - like many who thought they were doing right by their bodies - would run down the streets near his home in Wilton, Connecticut. As he left his home in the wee hours of the morning, he would tell his wife that he was “off to pound the pavement”. 20 years later, he is feeling the effects of all that pounding but is thankful to have found a new fitness routine as he seeks to live a longer more functional life through no impact cardio and concentric focused strength exercise.

Concentric exercises focus on the shortening phase of muscle contraction, where the muscle generates force and density. It is in direct contrast to eccentric exercise, which is when the muscle fibers tear while elongating. For much of existence, concentric only training was not possible as any weight we would pick up, we’d also need to put down. But now, in Fairfield County, Connecticut, a new fitness community serving residents of Wilton, Weston, Norwalk, New Canaan, Darien, Fairfield, Ridgefield, and Stamford, has cracked the code on concentric exercise and also made it a lot of fun. The benefits of concentric exercise include:

Form is crucial to an efficient and effective workout. Poor form - which often leads to injury - can counteract all the benefits that we receive from exercise.

Form First is the cardinal rule at FitSpan for several reasons:

Injury Prevention: Proper form helps reduce the risk of injuries by ensuring that movements are performed correctly, minimizing strain on joints, muscles, and connective tissues.

Maximized Effectiveness: Good form allows you to target the intended muscles more effectively, leading to better results from your workouts.

Muscle Engagement: Using the correct technique ensures that the right muscle groups are activated, promoting balanced development and strength.

Better Performance: Proper form can enhance your overall performance, whether you’re lifting weights, running, or engaging in any physical activity, allowing for more efficient movement.