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.
Edward Troy, personal trainer
Is Loaded Movement Training the Future of Fitness? This article is truly an excellent guide for trainers, who want to be on the cutting edge of fitness, that want to deliver a product and results that allow people to be in life. I have been training my self this way since 1984, and clients this way since 2009. This is at odds with how the body builder personal trainers do things. While my clients can jump into most outdoor sporting events and activities without worry, the body builder carrying superfluous body mass, can’t even think of “going for it.” They are never seen, except in the gym, and unfortunately for performance parameters, frequently in machines. Body building has no place in performance athletic events.
I disagree on the use of barbells, and how useful they are for fascial conditioning, as long as they are used for explosive lifts. We use dumb bells, barbells, body bars, medicine balls, heavy bags, bicycles, ripcore fx, the track and more. Last year a 5′ 10″ 55 year old power cleaned 225, while weighing 215, and then jerked it, and in the same year sprinted a 27 second 200 meter dash, was challenged by weight lifter friends to Romanian dead lift 315, and did it 5 times! This is a lift he hardly ever does, yet could do it on demand. His friends are at least 15 years younger and are more than 25% more massive, and the challengers are not obese people.
My clients jump into all kinds of activities, sports and events from cross country skiing, alpine skiing, white water rafting, fight sports, scale 14ers, adventure racing, tennis and more. I have a 115 lb. very small framed girl, able to take two 40 lb. dumb bells overhead from the floor and does adventure racing, with no pure distance running (another topic for discussion).
Traditional strength training, with a focus on concentric movement, is confined to an occasional set or two, and is never more than an adjunct modality for fitness. The tried and “true” classic “power” (a true misnomer) lifts have their place, just not a big place. In fact, all types of weight lifting take less than 15 minutes, out of an hour of training. I prefer to use my Integrated Full Body Athletic Movement system (IFBAM). I rejuvenate my clients, and they are able to perform amazingly well.
My question for the reader is; why would you still use antiquated and anachronistic training for inferior results, weight loss, health and fitness performance? Get a trainer who can train you to do something athletic and cool, something you can brag about, look at what I did.
I want to congratulate Pete McCall, M.S. as a contributor to the American Council on Exercise (ACE), for this fine article, that may illuminate the fitness world.
Edward Troy, ACE certified personal trainer
Myth bust 1. In the first question/myth “bust” concerning sweat and calories. This is true, environmental factors do cause effects; the dew point temperature, ambient air temperature, altitude and the amount of sunlight, will change how much you sweat as these variables change. Additional variables would include; pathogens (what type of infection, disease or microbes, where the human unit sample is in the course of the disease, including fevers); hydration (amount, timing); food (type/composition, amount, timing); clothing (color, porosity, conductive properties, hydrophilic capacity); sleep (amount and quality); and stress.
Now for the BS of this “bust!” If all of the above variables are controlled for (as well as others that I may not have thought of), and they can be, there will be an absolute causation of increased sweat by exercising harder. Do not be fooled. If you don’t have a good sense for how hard you are working out, write it down!
Myth bust 2. Running and knee damage — There is running and there is knee damage, but are they linked? I happen to believe that they are, with a caveat; what type of foot strike do you have? Heel, mid foot, or forefoot? There appears to be anecdotal evidence, which indicates empirical evidence and that can be statistically be quantified to show causation of knee damage, caused by “running.” But not all running is the same. When you walk you heel strike, that is your heel strikes the ground, cushioned by any socks or shoes or the nature of the surface being struck, air pockets in asphalt help cushion the strike, when compared to sidewalk cement, and turf and pine needles both compress and have air pockets. While I do not have data, if 100% of the energy is absorbed in 0.05 seconds with cushioning and in 0.005 seconds with no cushioning, the average for the duration of the strike would be ten times as much. So if 100 lbs. is the amount of load distributed over the 5 hundredths of a second with a cushioned foot, then a thousand lbs. is what is distributed over the uncushioned five thousandths of a second. This modality difference may be enough to cause damage when the much higher loads from a jogging heel strike occur.
Incidentally, I have never heard of sprinters getting knee damage, unless playing a sport where collisions happen. The calf muscles act as shock absorbers, mitigating the very pronounced shock joggers get. Lesson: attempt to run on the balls of your feet.
Myth bust 3. Yoga as calorie burning exercise. Is it? Yes, but not much. This is further reduced if you are limited by the heat of yoga corrupting Bikram. In my experience as an athlete and personal trainer, yoga is incredibly effective for body awareness, range of motion, balance and for cooling down from other much more meaningful calorie burning exercises. My advice is; when you want to burn calories, do your step aerobics, hit a spin class or run using a forefoot strike, then open up your body and mind with yoga.
I also hear how people talk of “getting strong” by doing yoga. If you are currently doing nothing, any purposeful movements will make you stronger. However if you are truly serious about getting stronger, don’t be a dumb bell, get to the barbells, kettle bells and dumb bells and ask a personal trainer how to use them, if you don’t already know how. Then do your yoga.
Note: It is highly unlikely that the originators of Yoga did it with cold core temperatures and lack of blood flow to and from muscles. Only here in the West, do people do Yoga without warming up through some physical modality; exercise, wood gathering, food harvesting or water procurement.
Myth bust 4. Stretching before exercise. They say, “do not do it.” I agree, and am even more adamant about discontinuing this damage to your body. I still see “knowledgeable” people who ski, extending their skis on end and getting in a last second hamstring stretch before getting on the lifts for their first runs. This is incredibly foolish, especially for this sport. This also why doing some form of meaningful exercise before cranking yourself into different yoga positions is important. Studies on this specific type of stretching done before exercise, indicate up to a 30% loss in muscular strength (probably through thousands of body aging micro-tears). This is nuts! Why would you do this? Stop now! I forbid you from continuing to use this archaic method or ignoring science!
Myth bust 5. 45 minutes and sweating to get cardiovascular benefits. They say no, you can get cardiovascular benefits with as little as ten minutes in a session. How do you use those ten minutes? Totally blow off the warm up? So, I say sort of. It depends on who you are and what you are doing. Theoretical possibilities don’t always pan out into statistical probabilities. Again, if the most difficult and demanding thing you do is get in and out of bed, I see the point, but no one who is 35+ in age and moderately active is going to get cardiovascular benefits. In fact, trying to do Tabata training, or any other high intensity interval training without a warm up, for those over age 35 will be shown to cause a higher rate of heart attacks, since blood vessels have not vasodilated. I consider this to be the most dangerous “myth bust.” I would never let anyone I cared about or could sue me do this. Any enemies out there?? Just a thought!!!! Bottom line; get your warm up in, however long it takes and then really go for it. That will take more than ten minutes!
Myth bust 6. Sleep deprivation will lead to weight gain, because of ghrelin. Yes, unfortunately for those of you who are in delusional belief and consider yourself immune from the needs of restorative sleep, are much more likely to chunk up. Lack of sleep is stressful, to alleviate that stress, many attempt to eat away the problems. Your hormones (yes you men, even those with man boobs have hormones, ok tough guy) will get out of balance, and like a row of dominoes, lead to weight gains in most cases, in addition to compromising decision making, the damage to information processing, and dangerously reduced ability to drive.
Myth bust 7. Some “experts” claim; Exercising in the cold does not burn as more calories than exercising in the heat. This is laughable at best. Truly idiotic. If you are doing exactly the same thing standing in the heat or cold, first of all is there a difference? If so what? Well it might come as a surprise that your body burns more energy (thermogenesis) simply staying warm. That is a difference. Now as you begin to exercise, things even out on a percentage basis, where the thermogenesis remains constant as the total caloric expenditure increases in both the heat and cold. As exercise intensity reaches VO2 max, the person in the cold can keep going, because they are not as likely to have to deal with heat stroke. The person in the heat, try Phoenix in 115 degree heat, will slow down their effort because of heat exhaustion or be stopped by heat stroke, or death. So you Bikram people, the bottom line here is; you are surviving not truly exercising. Just because the ambient conditions cause you to sweat, even when you are merely breathing poolside, doesn’t mean you are exercising. I can burn four to six times as many calories on a per pound basis, per hour as those doing Bikram Yoga. Certainly, almost anyone who is moderately fit can burn 2 to three times as much as those doing Bikram Yoga. Bikram Yoga as one of my Yoga friends recently declared, “is a gimmick.”
Tuesday, 4:30PM MST on KDNK, I interview fellow personal trainer Curtis Schwab. This can be streamed from http://www.KDNK.org, tune in! We will discuss;
Fitness trends; past, present and future
Fitness objectives for people decade by decade; teens, 20s, 30s, 40s, 50s, 60s, 70s and beyond.
and last but not least, New Years Resolutions!
Edward Troy, Aspen VIP International
the New Year is upon us. Out with the old and in with the new, starting with a
new you, vibrant fit and healthy! A real fitness make over! Wait, didn’t you make a resolution just last
year? Here you are again, with a repetition of wishful thinking? Why? Could it
be that the calendar reminds you of something you sincerely wish you could
have? What happened last year? Did you prioritize other things and situations?
Yes you did. You compromised or endangered your health. Some people thought
they were saving money, not realizing their estates were going to pay for their
funerals. Some family members might say s(he) saved 6 or 7 thousand dollars by
not going to the gym. Hopefully, your life is worth more than that, and if so, avoiding an early checkout is in order.
One thing I noticed, is those who get fit and lose weight, after being fat and out of shape, seem to experience something like an epiphany, a spiritual awakening, they prioritize fitness and health, above everything else. I suspect that most Fortune 500 executives time is more costly than most of my readers, yet most of them make time for exercise in one form or another. Is anything more important than their health and fitness? Not at that time.
My most successful students and patients make resolutions associated with epiphanies. They take CEO command, and make fitness an integral part of their identity. The New Year might better serve as a reminder. So put on your new work out clothing and step out, you are acting on a decision, right at that time, that exercise became the most important thing to do and finish. If you don’t prioritize your fitness in this manner, you might as well get a magic lamp and wish away. Now get going! Get your personal trainer! Be In Life!
EdwardTroy@ AspenVIPinternational.com 970-309-8108 http://www.aspenvipinternational.com