We Are Shifting Fitness From Exercise Modalities, To Sequencing Modalities To Fitness And Health!
The 2015 FIT LIST
What is hot
1. H.I.I.T. (High Intensity Interval Training)
2. Speed, Power and Strength
3. Speed, Agility and Quickness
4. Quick workouts (ten minutes is a warm up)
5. Training your body as one coordinated working marvel
6. Body weight and natural movements
7. Training like an athlete
8. Training for strength
9. Male Hormone Replacement Therapy
11. Planet Fitness Pizza Nights and Bagel Breakfasts
12. “Paleo” diets (real paleo diets were opportunistic, not optimized)
13. American Ninja
14. Free running/Parkour
What Will Be Hot
1. V.H.I.I.T. (Very High Intensity Interval Training) Vee Hit
2. U.H.I.IT. (Ultra High Intensity Training) You Hit
What is cold
2. Loooooo-o-o-o-ng cardio workouts
3. Cold stretching
5. Training in Body parts
6. Sitting in Machines
8. Training for size
9. Female Hormone Replacement Therapy
10. Serious Big Box Gyms
What deserves to be warmer
2. Yoga as the best cool down
3. Yoga as meditation
4. Serious Big Box Gyms
5. Long very low intensity cardio workouts once every week or two.
6. Sitting in machines for physical therapy
7. Training for bone density
8. Self defense exercises
9. Power per pound training
10. Pilates as methodology
11. Diets tuned to activity
12. Paleo like exercises
13. Growing your own food
13. Mindful food preparation
14. Mindful eating
15. Reasons for obesity
16. Multi-planar workouts
What deserves to be colder
1. Quick workouts (ten minutes is a warm up)
2. Pilates as a noveau religion
4. Planet Fitness Pizza Nights and Bagel Breakfasts
5. Sitting in machines to exercise
6. Training for size
9. Processed Industrial calories
10. Bikram “Yoga” (A composite product for western tastes)
11. Yoga as a calorie burner
12. Exercising tiny little muscles and parts as exercise
What should be extinct
1. Cold Stretching
2. Quick workouts (ten minutes is a warm up)
3. Bikram Yoga
4. Planet Fitness Pizza Nights and Bagel Breakfasts
5. Spot reduction
6. Added sugar (High fructose or not)
7. Industrial lab dyes for industrial calories
8. Quack diets
10. Excuses for obesity
11. Staying in the sagittal plane for exercise (front and back)
What is holding steady
1. Yoga (yay!)
2. Fad diets (boo!)
1. Desire to lose weight without sweating
2. Losing weight on a pizza diet
Pertinent Fitness Questions for 2015
1. How many calories does Yoga really burn?
2. What is optimal for interval training
3. What is beyond H.I.I.T.
4. Can energy systems be intervalised, through different exercise modalities
5. What are the most anabolic exercises
6. How many aggregate seconds at maximum intensity is optimal in a workout, per week, per month
Holiday Eating Or Feeding?
Do you remember what you ate Thanksgiving? The average American consumed between 3000 and possibly more than 4500 calories, this last Thanksgiving (and on many days this holiday season, now add the alcohol!!). Sadly this may not be limited to just this day, have you looked around at your fellow Americans lately? The best strategy to avoid excessive consumption and not insult anyone who brought holiday food, is to take ONE bite, or a partial bite of all dishes, so you can say, “yes I tried your casserole.” This is the only way out of sticky holiday situations, regarding food, family, and friends, or don’t be there. Remember, most Americans are overweight, obese or morbidly obese. You have no right to expect them to understand your desire to put the brakes on feeding.
Selected January and February Activities
A Weight Off Your Shoulders KDNK
February 3 4:30PM
Interview with Carrie Marsh
and Sam Ferguson of Komen Colorado
We will go over the changes at Komen, some of the athletic activities they run and how you can get invovlved.
Physical Adventure Activities
January 24 8AM Cross Country Ski (Track skiing) from Basalt High School to Woody Creek Tavern
Warning: this is an all day event. Prepare accordingly!
Exploring Fitness Directions
So far, some of what we have covered includes energy systems, movement, exercise modalities, sequencing modalities and more. Today we cover how to integrate these together and possible scenarios one can experience by having the right fitness components in your workouts.
How do workout sample programs look?
1. Speed/Power Athlete – training for events that conclude in under 60 seconds (energy system) (modality).
The power athlete must develop the ATP-PC system, or also commonly called the phosphagen system. This system has very few steps necessary to unleash huge stores of energy in a very short period of time, and requires the most steps to replenish and be restored to full capacity. Not only does this this system peak fast and drop in effectiveness very quickly, to develop properly it must be repeated many times. After a maximum of about 6-8 seconds the Anaerobic Glycolytic (AG) system really starts to be noticed. That tremendous “burn” you feel is this system peaking in the 25 to 75 second range. So the power athlete must take this into consideration while training. Shot putters, discus throwers, and Olympic lifters don’t have to worry about the AG system, those events last about 2-5 seconds. The 200 meter, 400 meter and 400 meter hurdles, 50 and 100 meter swimming events do have to worry about the AG system. It is quite probable that every event lasting less than about ten minutes will require repeated efforts of intervals.
Picking your modalities is the key, and MUST include the discipline within which you are training; if you are swimming you must swim, sprinting you must sprint. Plyometric exercises are an absolute necessity. Resistance exercise is critical, and should be in the form of repeated calibrated efforts, with a cap on the duration of the effort AND a rest to work ratio from 3 to 1, up to around 20 to one. For instance, when peaking for a 200 meter race, one might be able to only complete one effort every ten minutes at >98%. Regardless of marketing in fitness videos, human metabolic efforts are very limited by recovery time. You can’t peak anaerobic systems with a 1 to 1 rest to work ratio, Tabata or not, it can’t be done period.
Plyometrics are jumps and throws, and are always ballistic involving bouncing explosive movements. To be effective and peak, times need to be limited to under ten seconds, and rest to work ratios need to be at least 5 to 1, no more than 5-6 sets.
Weights and resistance exercise should be in the form of explosive Olympic style lifts, power cleans, hang cleans, clean and jerks, power clean and jerks, lunge jumps, dumb bell jumps and snatches. To peak, the sets need to be under 7 seconds, since FORM BREAKS ARE VERY DANGEROUS. Your rest to work ratio should be any where from 3 to 1, up to about 20 to 1. Again, you can’t peak anaerobic systems with a 1 to 1 rest to work ratio!
2. Power/Stamina Athlete – training for events and sports where repeated high level effort is required, most team sports, racket sports, fighting sports, (movement, sequencing modalities (athletic skill set development), energy systems).
The power/stamina athlete has to train for repeated bursts of effort, sometimes of various duration, and there is usually much more in the athletic skill set to learn. You are learning the subtle nuances of a sport, including rules and regulations as well as technique. All energy systems need to be developed. While the endurance aerobic system is developed in the speed/power athlete, this is merely to enable training and recovery to take place faster.
The power/stamina athlete has to deliberately develop this system, as a derivative of the more important anaerobic systems. Power and performance may be called upon, or face immediate defeat or losing the game for your team mates, an ignominious position. Much of the training from the speed/power athlete applies here, but some 2 to 1, 1.5 to 1, and even 1 to 1 rest to work ratios are necessary. It is very difficult to cover a receiver all game long, always reacting and hoping anticipation can replace some of the effort, otherwise needed to prevent completions and touchdowns.
3. Adventure Racer – Outdoor competition lasting multiple hours (Movement, sequencing modalities (multiple athletic skill set development), energy systems)
First, for this athlete, one must be very clear what events and disciplines are embedded in the event as a whole. Practice will be critical in moving with economic efficiency. The type of training for the power/stamina athlete, will apply here as an adjunct to Aerobic Energy System development. This athlete will find it necessary to have the brute strength to complete tasks, and the endurance to finish. There is a delicate balance between too much muscle mass and not enough. Clearly, too much muscle mass is preferable, since a finish is possible, but if you don’t have the strength to climb a rope, your competition may be finished, if completion of all embedded events is an absolute requirement. If not, the question is whether you came overcome the time penalty usually assessed.
The adventure racer will need some periodic multi-hour days in various disciplines once a week or up to once every two weeks, this eclipses the power/stamina workout in importance, yet the power/stamina workout is absolutely necessary. At times there is NO REST PERIOD, since there isn’t during the event. Time keeps ticking, whether you are moving or not! The power/stamina work out rest to work ratios, are from no rest to 3 to 1. Plyometrics should be done sparingly, if at all, instead incorporating slower classic weight lifting, that most gym rats are familiar with.
4. Endurance Athlete – Marathoners, swimmers, cyclists, triathletes, ultra endurance, through hikers, trekking. (Energy system, exercise modalities)
With the straight up endurance athlete, cardio is king, but to qualitatively increase exercise capacity and to most importantly tune the skeletal muscles, long repeats, such as 800 meter runs, should be done. Long Slow Distance (LSD) efforts at sub maximal effort levels are important, these need to be done in all of the disciplines in the event. This promotes fat burning, critical to finishing. LSD is not meant to be done at full throttle. You should be able to talk while doing LSD. Your training will have a gap in intensity. Minimize medium and mediocre efforts, so called “junk mileage.” At the higher intensities, which should never go into the ATP-PC system, several minutes per repeat should be done, when junk mileage is eliminated that gap leads to almost all LSD training. The repeats should emphasize the slow fast principle, where the second half of the repeat is finished faster than the first half.
It is questionable whether extreme endurance training is something that makes you healthier, evidence suggests it isn’t. Thin may be in, but sick or damaged is not. I am dedicated to wellness, which includes health and fitness. Pursuing absolute endurance performance degrades fitness, compromising anaerobic energy systems, muscle mass, flexibility and incredibly sometimes even cardio health! Aerobic exercise is very important, just not at the expense of other weighted variables. If you are able to hike 4 to 5 hours straight with a pack, you should feel satisfied, this is the sort of activity our ancestors did, only now is that called “exercise.”
Using the Integrated Athletic System (IAS) system will allow you to engage in these types of training regimens, with some modifications, specific to what you are doing. Elite results requires elite training and carefully considered refinements. The IAS system is the best system for the multi-discipline speed/power, power/stamina athlete or adventure athlete. I have tried many systems, over decades. Only utility and quality was taken from these systems. Where necessary, new sequences multi planar movement modalities and compounded exercises were integrated to produce amazing results. The IAS system is the new way to the zenith of fitness and functional capability.
Holiday Eating Or Feeding?
Do you remember what you ate Thanksgiving? The average American consumed between 3000 and possibly more than 4500 calories, this last Thanksgiving. Sadly this may not be limited to just this day, have you looked around at your fellow Americans lately? The best strategy to avoid excessive consumption and not insult anyone who brought holiday food, is to take ONE bite, or a partial bite of all dishes, so you can say, “yes I tried your casserole.” This is the only way out of sticky holiday situations, regarding food, family, and friends, or don’t be there. Remember, most Americans are overweight, obese or morbidly obese. You have no right to expect them to understand your desire to put the brakes on feeding.
Selected December Activities
December 2, 4:30 PM MST
exclusively on KDNK
A Weight Off Your Shoulders,
Interview with Barry Chapman
From the Hope Center
In the last letter, we discussed exercise and exercise modalities. Today we tackle aging and fitness; What levels of fitness are possible and what level of fitness can you get, with the time you have? Surprisingly, elite levels of fitness for your age may be achievable, in far less time on a per week basis than you think. For what is possible, an executive glance at some age group world records should give an indicator of where you stand, compared to record holders. Some interesting records:
These are the numbers for events with very specific types on fitness required. Do you need this type of fitness? Not, unless you desire to be a record holder! So what if you want all around elite fitness? Impact, helping lower body bone density in the track and field events, non-impact in swimming, and power and strength helping upper body bone density, in the lifts. Can you throw in some other sport and or exercise modalities to enhance your fitness? Yes you can and should, if only to prevent boredom, and maintain compliance to some form of challenging exercise or sport. If you are not already doing this, you may also want to add some team sports to what you do, always keeping individual sports and exercise as the foundation for your fitness, so you never have to depend on someone else for exercise.
Many of you may be more interested in appearance. Suffice to say, performance world record holders are not carrying around extra fat or even extra cosmetic faux fitness bodybuilding muscle, preferring performance giving athletic looks to the garish and even freaky looks of the plodding bodybuilder or the sickly dieter and the stick with fat and almost no muscle look.
The athlete above Phillipa Raschker is in the 65 to 70 age group clearing a high jump bar, healthy, fit and capable!
Training for speed-power-strength athletic events doesn’t require endless hours of conditioning. Most of the time is spent on technical qualities specific to the sport or event. Endurance/cardio athletes DO NEED TO SPEND MORE TIME in training, and most of these events are not technical in nature. I prefer to train people in the speed-power-strength area because they also get almost all the benefits endurance/cardio athletes get and much more. Additionally, most day to day activities in life are not usually long enduring sessions. Instead day to day life requires speed agility and quickness, just like performance athletes.
In conclusion: unless you must be an endurance athlete, your training time for conditioning purposes should rarely exceed four and a half hours a week, and depending on the technical aspects to your training, can be done in a little less than three hours per week. If you are bodybuilding, understand that your time commitment will be similar to that of the endurance/cardio athlete. In a simple way, the bodybuilder is replacing unloaded/minimal resistance with moderately heavy weights based on body parts. The speed-power-strength athlete can get the strength of the bodybuilder and the cardiovascular benefits of the endurance athlete in less than one fourth the time. Keep in mind, this elite general conditioning is no substitute for sport specific technical skills.
Look at the inspiring older athletes below, and feel the greatness waiting in you!
Today, October 7 2014, 4:30PM MDT, A live call in interview of Dr. Glenn Kotz. For those of you back East, Dr. Kotz went to Walt Whitman HS, in Montgomery County, Maryland. We will discuss the interface of fitness and health, fitness in your fifties and some cycling and running. Exclusively on KDNK, locally 88.1, 88.3, 88.5 on your FM dial. The studio number is 970-963-2976.
October 14, 5:30PM MDT Lecture at the The Aspen Clinic “Fitness In Your Fifties.”
970-279-5020 For more information.
1460 E. Valley Road
Basalt, CO 81621
November 2, 4:30PM MST, A live call in interview with Dr. Thomas Pevny of Aspen Orthopedics. We will discuss what we hope you don’t need, surgery! Exclusively on KDNK, locally 88.1, 88.3, 88.5 on your FM dial. The studio number is 970-963-2976.Edward Troy
Previously, we went into exercise modalities and modalities to fitness and health. Now is the time to discuss how to sequence exercise modalities. Once you regain familiarity with how to move (oddly, it is very unlikely you had this trouble when you were in your early teens! What happened?), one needs to determine what order exercises that are preponderantly in one plane, to do and start first, and how to finish. I like to have my clients start with very slow easy full body coordinated movements, in every plane; Sagittal (forwards and backwards including most calisthenics, almost every weight lift, cycling and so forth), Followed by frontal plane (symmetrically balanced frontal plane exercises, such as jumping jacks are also plyometric, remember those? These should occur after the warm up.) balanced asymmetrically, left to right and right to left full body coordinated exercises. Finally, I have them do GENTLE turning and twisting exercises involving some sort of spin, in the transverse plane. Some people will tell me about their back problems. This is usually related to underuse of their backs, and then doing “something” using their backs. Frequently, these problems come from simply getting out of bed, or opening or closing a car door. Their backs fail in some way due to chronic underuse, where the “something” they do creates stresses that exceed the structural integrity of their backs — injury. At this time but sometimes while under way during hard exercise, balancing on unstable surfaces will be asked for.
The next step is to create the highest intensities possible, as early as possible, in each plane of movement, going from speed to power to strength, using jumps, sprinting where possible, using ballistic loading, pushes, pulls and striking bag work, Olympic lifts and finishing with much lower intensity standard compound lifts. This sequence normally can’t be reversed. If you have not done speed work and are doing power or strength in this sequence, that is it, put speed exercises in the next workout, not this workout. The same thing with power. So if you go from warmup to standard compound lifting, you should not do any speed or power oriented exercises, as a general rule. This is very basic, yet far more than what is normally asked of clients.
Unfortunately, many trainers are giving exercises to clients that are mired in 1970s bodybuilding. Are you given a split routine, training chest and back or abs, the same day and then other body parts on other days, because that is what works best for bodybuilding? Below is a typical five day a week split routine.
Chest / Abs
Shoulders / Abs
Biceps / Triceps
Is bodybuilding what you are trying to do? If you are doing a sport, how do these isolated exercises help? You should ask, “when are you only using your legs, only using your back, only using your biceps and triceps? Further, due to the complexity of movement possible in your upper body, are the exercises given, useful in developing your ability to play the sport(s) you play or do? You need to know your goals, have a vision of how you want to be, and what you want to do, so you can get the fitness to do what you want. Your trainer needs to know this too. This vision should be very specific. Trimming down a split routine with serious cardio-vascular exercise, will not help you cut, jump or play baseball.
Far better is the following schedule for general athletic fitness leading to high powered athletic sports involving jumping and repeated sprints. Where ever possible, a striking bag is used to develop transverse plane speed, power and strength. Other than Day 7, this plan is 3 to 5 hours per week. Your rest days should be rest days, never pushing yourself to the point of being out of breath, or you increase the risk of injury, and will certainly undermine the quality of your high intensity days. High Intensity exercise is what keeps you toned.
Maximum Intensity >95%-99%< Effort Triple Plane Athletic Speed/Power/Strength 90/10 Time Split ATP-PC/AG Finish 30-60 second 99% effort Very Sharp Plyometrics/
5-12 second Sprints Olympic Lifts
Rest or Very Low Intensity Cardio Alactic Aerobic Don’t get out of breath!
High Intensity Athletic >92-95%< Effort Triple Plane Speed/Power/Strength 60/40 Time Split ATP-PC/AG (95-99% Effort) Easier Plyometrics,
10-15 second Sprints
Rest or Very Low Intensity Cardio Alactic Aerobic Don’t get out of breath!
High Intensity Athletic <85-95%> Effort Triple Plane Athletic Speed/Power/Strength 40/60 Time Split ATP-PC/AG (90-95% Effort) Low volume low intensity plyometrics 15-60 second Sprints Olympic Lifts
Rest or Multi-Hour Cardio Long Bike Ride Hike or Run
Your trainer should instead give you exercises that help you do the things you want to do, such as get more bat speed, a better vertical jump, run faster or have quicker reactivity. Incredibly, I see trainers “training” clients for a goal, violating this situation all the time, not paying attention to proper rest to work ratios, and therefore using the wrong energy systems (a problem found in cross fit).
Modalities to Health
Through time, you will add sports to your exercise regimen. These sports should be complimentary to each other, like swimming and cycling, or boxing and hiking.
This progression, will take you to new levels of fitness and confidence, as you learn how to train and exercise in the context of the environment, changing seasons and weather. Also, your body will begin to tune your tastes to eating real food, something that looked like it was a plant or an animal, if you are still eating animals. If you are truly adventurous in your fitness and health, you will take on the task of learning what wild plants, fruits, seeds, nuts and mushrooms are edible, when you are outdoors.
(In this photo above, we see an edible and delicious hawks wing mushroom that made it to the dinner table.)
~Top we see choke cherries, a tart delight when on a long hike or bike ride! Worth the stop to enjoy! On the bottom, we see a medium sized great western puffball, very tasty. This one did not make it to the dinner table. 😦 As always when eating natures bounty or providence, sow the seeds and pick, or cut and eat what you are going to eat, don’t yank or pull ~
You will see how the Standard American Diet (SAD) of pizza and other crap, becomes an obstacle to your wellness, fitness and health. Not every friend or family member, from your unhealthy days, will remain with you as YOU change. Who are we to tell them how to live? We can and should only ask. Just don’t let them drag you down, as you prevent your body from aging into a big gut no butt sickly blob. By doing so, you eliminate most of the cofactors to dementia, cancer, type 2 diabetes, heart attacks, strokes and some other chronic illnesses, possibly including some auto-immune pathologies. Remember, this is your body and your health. Don’t forget, the information age is beginning to reveal primal fitness and paleo fitness abilities, and how to integrate that with modern holistic practices, including modern medicine. The interface between your million year old genetic heritage and the modern information age, should be seamless. You, and you alone are 100% responsible for its maintenance, health and fitness.
When you are coordinated, quick and agile, while being strong, have a great cardiovascular base and eat well, you can BE IN LIFE, through all seasons. You are ready! Lets Go!
Strength, size, or functional athletic ability? This is the choice when it comes to weight lifting. Is weightlifting an adjunct to another more important goal, being a performance athlete? Is it a means to an end, sheer mass and bulk to be cut for aesthetic purposes? Is it just to be heaviest lifter in the gym or lift as heavy as you can?
There are many paths to fitness. Your goals will determine what defines that fitness. The power lifter and body builder are in terrible shape for a 100M race or any running. The marathoner won’t be placing in the shot put tomorrow.
The performance athlete will have the most difficulty, figuring out what type of lifting can be successfully time managed into the rest of the skill sets specific to their sport.
I prefer, power lifting over bodybuilding, since power lifting has performance standards. But the pinnacle of general fitness is, decathlon or fighting sport training. Any decathlete or fighter would destroy a bodybuilder or power lifter, in almost any sport or skill oriented athletic event, except posing or maximum lifts, and some could actually do better than either in olympic lifts.
So if you are sculpting to look cute, your lifting path will involve a lot of sets and a huge number of isolation lifts. If you are lifting for absolute maximal strength, you will require fewer exercises, with a great emphasis on compound lifts (lifts requiring more than one joint or articulation). The performance athlete is more likely to require more explosive olympic style exercises (snatches, power cleans, clean and jerks and variations on those themes, for coordinated power, these lifts are either full body or very close to being full body.
When it comes to time management, the olympic type of lifts are the best, they are full body and jack up the heart rate almost as much as sprints. To check whether this is true for you weightlifters, try taking a one hundred lb. bar from the floor overhead twenty times with no break and in less than 45 seconds doing power clean&jerks. At age 56, I have done 135 lbs. 19 times, 185 6 times, and 225 lbs. once, and can do a standing military of 175 lbs. This is not weak for my age group. One major reason that strength increases from this type of training, that is not mentioned is the increase in anabolic hormones, caused by the increased total percentage of muscle mass being used at near absolute capacity, something alternating dumb bell curls will not do, thus the importance of leg work. My clients and I get a bigger anabolic impact from 15 minutes of quality lifting and loaded ballistic movement, than most lifters do in 90 minutes, diddling around with a bunch of time wasting isolation exercises. If you are younger, you should be able to do better. As always, before doing any type of exercise, make sure you have clearance from your M.D., and consult with a personal trainer to guide you on your path to health, and fitness, not just strength or aesthetics.
Far too many people get tricked into thinking the split routine is the epitome of modality toward fitness. If you have 10 to twelve hours per week to properly devote to a split routine, then go ahead, you will look like a body builder, but you could be much more fit, healthier and able to participate in a really athletic sport. Needless to say, most of you don’t have the time to devote to such a program, yet many are seduced by the look, and the omission by trainers, of the need for the time commitment. If you are serious about weight loss and fitness and have time constraints, get a trainer who will train you accordingly.
An excellent article. The sequence should be after your warm up; 1. Develop athletic skill sets specific to the sport(s) being done or planned for. 2. Speed (sprints, throws and plyometrics) 3. Power (olympic types of lifts and other ballistic loaded movements) 4. Strength (squats, deads, benches, pull ups pull downs and other compound exercises) 5. Time permitting, isolation exercises or cardio vascular exercise specific to the sport. 6. Yoga inspired stretching cool down.
2., 3., and 4. can all be done in 15 to 45 minutes at most.
I strongly disagree with “Dr. Rustle,” on isolation exercises, too much of that time wasting stuff will leave you with too little time to become athletic, to say nothing of being an athlete.
Tune in to KDNK tomorrow Tuesday (5/6/2014) at 4:30PM for “A Weight Off Your Shoulders.” This is live. I will be interviewing Barry Chapman, a master of meditation and Gong Meditation, amongst the many types of healing spiritual arts he does. We will explore how to use the mind to heal. Be one with the world, tune in and call in 963-2976 with your questions. I am a personal trainer, and I interview many people in the fitness world.
Recently, I came across some really goofy stuff concerning the duration of work outs and their efficacy. A twenty second work out! This is a cruel joke on the unsuspecting. http://abcnews.go.com/Nightline/video/20-second-workout-fitness-23046660, First of all, if you are looking to something like this as the way to exercise, you are almost certainly already in a physical and state of health, disaster zone. Healthy people do not look for this kind of nonsense, because it does not work, period. Now when the record holding gold medalist Usain Bolt sprints a 200 meter race in 20 seconds or less, he probably blasts through about 200 calories. At thirty miles an hour he is burning 36 times as much energy every second than you do on a per pound basis, when you are jogging or running at 5 miles per hour, and burns through six times as many calories as you do over the SAME DISTANCE, due to the laws of physics. The reason I mention this is, you are not Usain Bolt. When I sprint the same distance, I only burn 2/3 the amount of energy or calories as Bolt does on a per pound basis, and on a per pound basis Bolt burns 2.25 times as much energy on a per second basis. I would have to maintain the same speed over a 267meter distance to burn just as many calories. The 5 MPH runner would have to run three fourths of a mile, to burn as many calories and take 13 minutes to finish. How does 13 minutes compare to 20 seconds? This should encourage you to run faster and exercise with greater intensity, whatever type of exercise you are doing. This is the good part. Now the caution flags.
This brings up the other point in the form of a question, of this message: How do you do this without a warm up as indicated by some of these “programs?” The answer is you can’t unless a greatly increased risk of death is unimportant to you. Bolt warms up and you are probably not as good as Bolt. I warm up too for that distance and or that time frame. Guess what, you just pushed your exercise time out to about ten minutes before you do one quality 20 second effort (30 seconds is more likely to get your heart rate into the sweet spot in the beneficial zone for rapid cardio vascular improvement). If running is all you do, the absolute minimum time frame to get very good results is about 25 to thirty minutes, and running is the most efficient way to do this type of exercise, substituting any of your running with any other form of exercise will be less efficient and therefore take more time. Adding strength training, which you should do and range of motion exercises, ending with a stretching meditative cool down brings you to about one hour.
Tabata training, which is getting a lot of press in the fitness journals and trade magazines, is set to a four minute frame, but with the rest to work ratios, some trainers mistakenly see as set in stone, DOES NOT PEAK YOUR SPEED OR POWER OR STRENGTH. Additionally the first Tabata effort will be the only one done at a very high level and because of the speed element involved, will require a warm up to do safely to reduce injury or heart attack (heart attacks induced by high intensity exercise or efforts are usually fatal, since the body is in a deep state of oxygen deprivation and need, including cardiac tissue, http://healthland.time.com/2011/03/22/occasional-sex-or-exercise-can-trigger-heart-attacks-—-so-do-it-more-often/).
To peak, you must visit the extremes of your ability many times, anywhere from 5 or 6 times to 13 times in a session, three times a week. This is also the fastest way to increase your cardio-vascular fitness. http://www.sciencedaily.com/releases/2013/09/130920094629.htm.
Regardless of what anyone says, researchers and doctors are far behind personal trainers and coaches when it comes to understanding the application of exercise to get optimal fitness. Their research is however critical to future understanding, since they are able to test what is happening in a laboratory setting, although no treadmill is up to task when it comes to the sprint start and top end speed. Personal trainers and coaches look to research for confirmation or refutation of training techniques. This of course is dialectic. New refinements are then added to or subtracted from the orthodox methods, step by step.
The lesson: No exercise plan will work if it is too short, high intensity exercise requires a warm up if reducing your chances of injury or fatal heart attack are of interest to you, and you should do some strength training to compliment whatever your favorite mode of exercise is.