So, have you tried many sorts of training, gym, boot camp, cross-fit, tried the more is better syndrome where you just train 5 or more times a week and then wonder why the hell do you still have fat on your body?
Interesting, because I think that this is probably the main cause of quitting an exercise program. You feel better, you are fitter, most likely stronger, more flexible and hopefully in less pain than when you started!! BUT… you look in the mirror and you cannot SEE the difference!
I spend more than a few hours a week talking to people about the benefits of less is more when it comes to training. That is, less volume… MORE intensity!
It is all about developing power output in everything we do… whether it is fighting off an attacker in the street, mowing the lawn, swinging your child around, jumping on a trampoline with your children or just trying to play sport! Power is everything. It is how much work you can get done in the least amount of time!
The research conducted on high intensity training – and the results obtained, should mean that everyone should be doing this! Why not? Simple, because it is hard. It is not fun, the feelings you get during the exercise are not fun. If you say it is fun, then you are still in the zone of “I think I am working so hard, because I am sweating.”
In my language, you are a passenger. You turn up to train, you laugh a bit, you talk with your friends, you exercise for some of the session get your heart rate to maybe 80% for about 5% of the time and then go home happy with your efforts. You repeat this 5 days a week. You think that because you exercise so hard, you can treat yourself… every week with food that does not come from the “healthy options” menu! And… you still have body fat where you do not want it!
Please, I am not criticising the people out there who exercise every day and who have fun doing it! I think that is great and more of us should take that hint. What I am getting at is for the people who are unhappy with their results but keep doing the same thing, you have to think and do things differently!
There is a fantastic research paper that I have put down some bullet points below and I have attached the research article for the scientific among us to read if it takes your fancy. Please have a read of the below points from this study:
The study was conducted in Australia with patients with cardiovascular and metabolic disease: The authors are Tim Shiraev and Gabriella Barclay and it is published in Australian Family Physician, Volume 41, No 12 in December 2012.
Points to note:
* At the time of writing the study 1 in 4 Australians were considered Obese.
* Dietary Modification should be the mainstay of any weight loss program and has been shown to improve cardiovascular and metabolic risk factors including blood pressure, glucose and cholesterol.
* Many programs prescribed for fat reduction involve continuous, moderate aerobic exercise.
* High Intensity Interval Training (HIIT) is repeatedly exercising at a high intensity for 30 seconds to several minutes separated by 1-5mins of recovery time, which can be passive (rest) or active (low intensity movements)).
* IMPORTANT: The most common HIIT intervention is the Wingate Protocol, which was developed in the 1970’s which is 30 seconds of cycling at intensity of over 90% maximal oxygen uptake, separated by 4 mins of recovery repeated 4-6 times per session – 3 sessions per week. To be clear – this is 2-3 mins of high intensity exercise and 15-25mins of low intensity exercise per session!
* Across a major review of different studies, HIIT was shown to significantly decrease:
– Abdominal fat
– Total body mass
AND improve:
– Insulin sensitivity
– VO2 Max
* Even in patients with cardiovascular disease HIIT has been shown to be superior to Continuous Moderate Aerobic Exercise in reducing blood pressure, cholesterol, improving VO2 Max and overall cardiac function.
* The safety of the programs was demonstrated in a number of studies with patients with diabetes, stable angina, heart failure and post surgery in a number of instances
These are some key bullet points that I have taken away from this study. Basically, the study is talking about that we could do 9 mins of high intensity exercise per week and achieve better results than the 150mins of moderate exercise that is talked about.
Clinical exercise prescription to achieve maximal results is best done by Accredited Exercise Physiologists. They are university trained to achieve the best results possible by using the science, and customising to suit you.
SPECIAL OFFER:
We have two new Exercise Physiologists, who specialise in clinical exercise prescription. We would love to work with 10 men and 10 women aged between 40-50 years of age who are prepared to undergo an 8 week program with testing at the beginning and end of the program.
The program would involve 3 sessions per week of commitment – with each session being approximately 45mins including warm up and cool down.
This program will cost $260 and includes the following:
1. Group information session week 1:
2. Individual testing pre and post program.
3. Gym membership at Vector Health to complete sessions
4. Specific program for you to complete over the 8 week duration of the program.
5. Nutrition information sessions – online posting and unlimited email support
6. Monitoring nutrition input through written food diary
7. Sample meal plans provided
This program would normally be valued at over $450 so this is a one time offer to get in now and change your results for the better!
We use science and make your experience as fun as possible. We definitely can say that the training will be hard! But, we will look after you and make you welcome into our community.
If you have private health, you may be able to claim a portion of this program on your fund so please have your card ready when you come in for your first session!
INTERESTED?? Then REGISTER HERE NOW as there are only 20 spots in total for this program! Program starts in February 2016.