Exercise Intensity – More Important then you think

Okay, I will keep posting all of the Taylored Tips comments on the blog site as well so that everyone can have an opportunity to make comments about the posts. Here goes this weeks…

We have all worked out at some point (if you just said no to that then exercise intensity is not really important to you. Getting off your butt and doing some form of physical activity is). Most of the time it only lasts for a while and we either get bored or are disappointed with the results.

Often this is because of the intensity of the exercise. Many people blame it on the exercise itself but almost any physical exercise will get you stronger and fitter if you are doing it right. The key is working with enough intensity to affect change with your body.

What is enough intensity? It is easy to know. If you are out of breath and sweating then you are working out with the right intensity. That’s right, even if you are doing a body weight program, like the 5 week program I have provided, you should be breathing hard and sweating.

I can hear some of you already, “I just don’t sweat.” Yeah right, sweating is a physiological response to increased body temperature. If you are not sweating then your body temperature is not rising, which means your muscles are not working very hard, which means your exercise intensity is not high enough.

If you are not breathing hard then you are not making your muscles work very hard either. Your muscles need oxygen to function. When they start to work harder they require more oxygen to maintain that level of exertion. You breath hard in order to get more oxygen into your body in order to fill that need. So if you are not breathing hard it means you are not creating a demand for oxygen in your body. You are not working with enough intensity.

Why is this even important? Because if you are not working harder than your body is already capable of working then you will not give your body any reason to get stronger and more efficient.

All of our fitness goals are usually based on making change to your body. Increased cardiovascular health, decreased body fat, and a stronger body are all common fitness goals. The only way to achieve any of these things is to ask your body to accomplish something that it currently can not do.

 

Why would your body make changes to the way it functions if there is no need for it to do so? It doesn’t want to get stronger, fitter, and leaner. That takes more energy to maintain and your body does not want to have to increase its energy output, in fact, it is always attempting to minimize energy expenditure. So if you are not challenging your current levels then you will not see any change.

 

Anyone that tells you workouts can feel easy and be short and will achieve all of your fitness goals is SELLING YOU SOMETHING. They are playing on your desire to have a quick, simple, and easy program that will change your life. It wont.

If you don’t believe me then go and try that easy fast program. See how fast you get bored. It will happen right before you get frustrated because you are increasing your fitness level and not achieving your goals.

 

For exercise t be effective it need to be uncomfortable. It needs to be challenging. It needs to push your limits, to challenge your current capabilities. If you are not working at that level you are not going to accomplish your goals. That’s the cold, hard truth. I am not one to sugar coat things.

So up your intensity level. Push a little harder, and challenge yourself. Don’t waste your time. You don’t have to do it alone. You need to find something you enjoy, something you can see yourself doing in the long term.  

Machines vs. Free Weights

I am not going to delve too far into this debate. You will hear all sorts of arguments from people in the health and fitness industry. Some make more sense than others. I am going to share my thoughts and the reasons why. This is going to be brief. I have written on this topic before and honestly I could write an entire book on the debate.

I will start like this, I am not a fan of machine training. The only people I think should ever use machines are bodybuilders. They were built and designed for bodybuilders by bodybuilders many years ago when we didn’t know better. Gym culture is built around bodybuilding culture and has adapted those beliefs and philosophies.

What is a machine? Anything that locks you into a specific range of motion and allows your bodies stabilizer muscles to turn off. So sitting on a machine doing crunches, or laying on a machine curling your legs are both examples of this.  Exceptions are cable machines as they allow for free range of motion and require your body to stabilize the joints.

Why is this bad?

Because your body was built and designed to work as am integrated unit. It was designed to support itself, to stabilize itself, and to power itself. Throw, kick, climb, sit, stand, push, pull, and squat. These are the basic ways you move. They all require coordinated movement from a variety of muscles and limbs at the same time. You are designed to operate as an integrated unit.

Machines do not allow this. They isolate one muscle at a time and support the rest of the body. This is not how you are supposed to work.

What about safety? If you can walk into the gym you can do body weight training. If you can pick up groceries, take a walk, or sit down in a chair you can follow the basic program I have provided you already.  If you can not do any of these things you should not be embarking on a fitness program, you should be beginning a rehabilitation program.

What about ease of use? Anyone who things it is easier to start with machines has not gone to a gym and attempted to do a machine workout. Some machines require as many as 5 different adjustments and if any of them are not set properly you can hurt yourself very easily.  Machines are not easy to use and it is not easy to know what order to do them in or how many reps of which weight to use.

Let’s be honest (by now you should realize I am quite straight up about things). Machines allow for easy workouts. If you think otherwise try 4 sets if pushups instead of 4 sets on the seated chest press, tell me which is harder. People want the easy option, where they can pretend to do a workout.

Machines give us a false sense of comfort about what we are doing. You may think you know what you are doing because you are following some thoughtless cheap printout handed to you by a gym staff member. But you do not really know what you are doing or why or if it is even the most beneficial program for you.

You need to work your body the way it was intended to work. You need to learn what that is and how to do it.

Your already on your way. My goal in life is to educate everyone on how to achieve lifelong health and fitness.  That is why I put up these posts and provide free workouts. Keep reading and keep learning. Make your body work and work your body.

Taylor

What should you be buying for Fitness Gifts

What should you be buying for Fitness Gifts

Do not buy a treadmill or elliptical trainer. If you think this is a good idea go out and ask all of your friends and family that have these pieces of equipment how often they use them and how much of a life changing purchase they were.

Go and find me one person who has the level of fitness you would like to achieve that sits at home on one of these fancy and expensive pieces of equipment. Or find me someone who just can not wait to get on their treadmill for an hour 4 times a week while plugged into their ipod or television.

That’s right. It is pretty hard to do. Why? Because it is ineffective and BORING.

What should you do then? Let’s talk about it from a monetary perspective.

A mid-range treadmill will cost you around $1500, a decent elliptical trainer will cost you around $2500. They come with very minimal instructions and very basic programs. Neither of them help boost your strength or metabolism. They are not customized for your particular body type or metabolism type. They do not give you dietary advice or help build a realistic nutrition program that fits your lifestyle.

Here is what I recommend for the same budget: • $900-$1200 = 2 months with a personal trainer • $200 = Basic at home equipment • $150 = 2 month class package or facility membership

Total cost of $1250 – $1550

What is the difference? Well the 2nd option includes a few things:

  • A customized program
  • The ability to find things you enjoy
  • A program that is built to reach your specific goals
  • Customized plans
  • Actually being TAUGHT enough to understand how your body works and what steps you need to take for the rest of your life to stay healthy and fit
  • Diet overview and recommendations that are totally customized to your tastes
  • Programming and equipment you can have at home so you do not need any services in the future
  • The opportunity to try some new things that may surprise you by how much you enjoy it
  • Workouts that are enjoyable and much more effective

There are many places in Kingston that offer services to match all of those goals. Check them all out, sit down with the staff and interview them (ALWAYS interview people you are about to invest time and money in!) and then make a decision.

Do not succumb to the fitness failures that most people will succumb to in January.

Don’t waste your money on expensive exercise equipment that you really have no idea how to use anyway. Invest your money in education and valuable expertise, I guarantee it will be the most invaluable investment you have ever made.

Here is the deal

So for everyone (hopefully there is an everyone waiting for more blog posts…) waiting for some more blog posts I have good news.

There is going to be something new every week! I am not sure if I am going to repost them all in here…I may so that it will give people an opportunity to respond to any of my comments.

I have started a radio spot on 98.9 The Drive in Kingston. I am calling it Taylored Tips. If you check the menu on our webpage you will see a link. In that section of the site I will be posting the audio clip from the radio spot that week as well as a more detailed  written comment on the topics. Essentially I will be talking about all the things I would like to blog about, so it is like a blog anyway, except that you get to actually hear my charming voice.

There are already 3 spots up there, including a 5 week workout program with pictures and video clips that you can do at home! So check out that section of the site.

I will paste the most recent posts below!

As always, feel free to drop some comments! I love to hear them.

Taylor

The New Year Begins Now

I hear it every year, over and over again. It is the same old story. This time of year is simply too busy to start an exercise program or even to maintain an exercise program.

But that is OK because the new year is right around the corner. And there is so much good food and drink around for the next few week’s that starting a fitness program now would take away your ability to enjoy all of the holiday events.

Get over it. Stop making excuses. Stop living life with the expectation that you can always start tomorrow, or next week, or next month.

Don’t succumb to the New Years Resolution fitness downfall. Guess what? Those of us in the fitness world know that there is going to be a mad rush in January to take care of your bodies. Gyms make year long contracts because they know you will be all enthused and energized in January but that you will probably drop your fitness program by February. The contract ensures you keep donating money to help run the facility after you stop using it.

Here is my advice. Do not wait until January to start your fitness program. Start right now. But you need to go into it with some expectations first.

  1. You are not going to start the perfect fitness program and nutrition program right now
  2. You ARE going to start a basic program
  3. The goal is not to lose weight or to deny yourself anything, your goal is to start some kind of physical exercise
  4. You will spend the next 4 weeks coming to the realization that you can incorporate physical activity into your life.

I have built the program and provided a workout template and instructions for the programs. You simply have to do it now.

Use the next few weeks to begin to get into the habit of doing activity and start to get your body stronger. The next 4 weeks are the perfect time to get your tendons, ligaments, and muscles ready so that when you kick it up a notch in January (like everyone will do) you will be well set up for it.

It will already be a habit. You will be less likely to injure yourself. You will already be over the dreaded 3 week hump when most people drop out. Instead of making January the time to begin your fitness program, make it the time to improve the existing program that you are already doing.

This is going to leave you way ahead of the game over everyone else kicking off their fitness regime in January. You will already be there!

The Truth about Cardio

Here is something I hear all the time; “when do I do my cardio?”

My response is simply to tell people never. I do not see any need for people to do cardio only workouts.

The belief that we need to stems from this bodybuilding/gym tradition, which requires that low intensity cardio focused workouts be performed on seperate days from strength training. This is a process used by bodybuilders and fitness copetitors to minimize muscle breakdown while burning body fat.

What many people do not realize is the amount of time these dedicated individuals put into training. Many people in this field typically do strength training worouts 6 times a week for 60-90 minutes and then in addition to that perform another 4-7 90 minute cardio workouts at low intensity.

Will this system get you lean and strong? Yes. How many of you have time for 12 to 14 60-90 minute workouts per week?

Resultant from this philosophy is the idea that the only way to lose body fat and keep your heart healthy is to do long cardio training exercise 3-4 times a week. This is absolutely not the case. These cardio workouts are alos not neccesary to improve and maintain your heart health.
Thats right, you do not have to do cardio workouts to keep your heart healthy, strong, and free of disease.

Here are my thoughts.

Your body was never designed to work each body system independantly. Everything you do from daily life chores, to sports and recreation, to sleeping, and almost any other activity you do requires that your cardiovascular system works in conjunction with your muscular system, lymphatic system, circulatory system, and neurological system (thats your brain and body control) and every other thing that occurs inside your skin.

Why would we train that seperately then? Why would we work the muscles one day and the heart and lungs the next? Why would we do days of just flexibility and balance training and not train your body to be flexibly and balanced while it is also using your muscles and heart and lungs? The answer is that we should not be seperating these things.

Your cardio system, muscular system, and your nuerological system should all be trained TOGTHER. And sorry, jogging/walking on a treadmill, sitting on a stationary bike, and mindlessly going through the paces on an elliptical trainer does not accomplish this.

What we all should be focused on is making your muscles stronger (resistance training, not neccessarily weight training), while at the same time improving your heart and lung health (cardiovascular training) and challenging your brain (neurological system) to coordinate the whole thing.

 This can be accomplished many ways. Here are some examples:

-instead of a stationary bike get on a real bike and go mountain biking

-try rock climbing

-bootcamp style workouts (old fashioned military stuff, you know, pushups, stairs, squats, hill sprints and all that really fun stuff)

-HITT style programs

-martial arts/kickboxing etc

This is not an exclusive or exhaustive list by any means. The common theme here is that all of these activities challenge your muscles, heart and lungs, and your mind all at the same time.

What is lacking from most cardio workouts is strength training through full ranges of motion. Sorry but the ellipticals, treadmills, stationary bikes, spin bikes do not provide this. Walking, running, and swimming also do not provide these things (running and swimming can be adjusted to provide some of these benefits).

The whole point of this blog is to inform you that for the majority of the population (wanting to lose weight, ‘tone up’, improve their fitness, improve sports performance etc) there is no need to perform cardio workouts. This is a big fat myth.

The journal of Strength and Conditioning published an article in March 2008 detailing the aerobic fitness improvements in recreational rock climbers. The subjects of the study participated in 120 minutes of climbing per week and the average participant age was 42 years old.

What did the study find? That in 2 hours of rock climbing per week with no additional exercise the aerobic profile of this activity was classified in the excellent category as set by the American College of Sports Medicine (ACSM). Thats right. 2 hours weekly rock climbing meets the requirements set out to keep your heart and lungs happy and healthy.

And rock climbing provides the added benefits of strength training, improving flexibility, and improved neuorological functioning. Let’s see a treadmill or elliptical ellicit all of those responses in 2 hours per week. I am not even going to get into the positive changes to your hormones that come from strength based activities.

I hear the question all the time….’what about doing cardio?” If you love doing cardio then keep on going. But I want people to recognize that you DO NOT HAVETO DO CARDIO only training, in fact cardio only training can work against you.

Yes, if you only do cardio training and your goal is weight loss, strength gain, ‘toning’, or long term commitment to a program you are on the wrong track.

The longer you can do any activity the slower your metabolism must be and the better your body must become at conserving energy. Thats right, you are slowing your metabolism down. The longer you can do an activity the less muscle and strength you will have because you can not sustain that type of body tissue for extended periods of time, it simply takes too much energy. The longer you do the same activity over and over again the less likely you are to be stimulated enough to continue the program.

Here is the jist of what I am getting at. I am not saying cardio is bad. You need to exercise your heart and lungs. I am saying that the current beliefs and practices guiding how we maintain our cardiovascular health are totally misguided. We need to change how people are exercising in order to improve the long term health and well-being of our culture.

For all you runners, marathoners, cyclists and other endurance athletes out there take heed to what I am about to say before tearing a strip off me (which I always welcome anyway). I am not saying these cardio exercises are bad for you. I am saying that they do not line up with most peoples goals.

If you compete or have an interest in these endurance activities then it is fine to do them and you can do them safely and effectively. But also note this, if you exclusively do endurance activities and do not cross train with strength based and full range of motion activites then you are damaging your bodies very badly and need to adjust your workouts accordingly or you will pay the price inthe long term.

 

Sum it up! You do not need to do cardio training on its own. Trash your elliptical and get rid of your clothes rack (I mean super dusty treadmill). Find something you enjoy that can acomplish all of the things you need at the same time. It is more effective, more efficient, and you are more likely to stick to it and yes, you are more likely to enjoy it!

Taylor

Things We Think Are Healthy

There are definitely some things in our culture that we think are synonymous with ‘healthy’ when in fact they may not be.

It comes down to some flashy marketing and companies have used these trends to ingrain in us a false idea of healthy food.

Let me pretense this (I have to do that a lot) by saying that I am not going to go into great depth withthe details. If there is something you do not agree with, before you get angry and frustrated and write me nasty emails, do some research. Learn about the topics and the science behind it. If you still do not agree with me, then write me nasty messages. I can take it.

Things we think are healthy but are not necessarily so:

1. Vegetarian

Just becasue something is labelled vegetarian does not mean it is good for us! I can not tell you how many times I have been out to dinner and everyone feels a sense of self righteousness by ordering the vegetarian dish.  Guess what, this does not mean you are making the healthiest choice on the menu.

This does not mean that vegetarian foods can not be healthy, but vegetarian simply means it is not animal based. It does not mean the option is not filled with transfats, or sugar, or white flours, or a host of other things that are not good for you.

2. Organic

This is essentially the same as the above comments on vegetarian. Sure there are no additives or chemicals, but is there excessive amounts of sugars, or unhealthy fats? You can have a deep fried chicken sandwich covered in mayo and a side of fries and onion rings that is all organic. Doesn’t sound too healthy does it?

3. Low Fat (or fat free) 

I could write an entire book on this one! Low fat diets are not healthy diets. Your diet should consist of a minimum of 20% healthy fat sources, some argue that around 30% is an even better ratio. The key is that the fats in your diet should be healthy fats, poly and mono-unsaturated fats rich in omega 3-6-9’s.

Low fat products often remove fat and replace it with sugars and other fillers that are the real culprit of the obesity and diabetes issues facing our society today. We need fat in our diet!
Learn about what you need in your diet and how to eat. The best source on the market right now is The South Beach Diet. It breaks down the science of your nutrition and effective strategies very well. It is a good overview of the nutritional programming I use with the majority of my clients.

Always ask yourself who is giving you nutritional advice. Should they be giving you advice? What are their qualifications to provide that advice? Where did they hear it?

Or maybe they read it on a cereal box…

The Cost of Personal Training

First lets compare you and a car. I know, you are vastly more complex than a car and require more maintenance, and have to last much longer with no warranty or ability to replace parts or get service. But other than that things are quite similar. For our bodies we have to fuel, wash, keep active and lubricated, and keep it looking nice, just like a car.

Here is something to think about. Your car breaks so you go to the mechanic. It makes funny sounds so you research on the Internet what the problem might be and then take it to the mechanic when you realize it is beyond the scope of your knowledge base.

What about our bodies and health though? Even though we are infinitely more complex, require more service and maintenance, we for some reason think we can plow through life without learning how to care for our bodies properly. Just like your car, if you do not keep up the maintenance and care it will start to fall apart and eventually stop working altogether.

Why do we not seek professional help for our body? We will hear any random promise or gimmick about our health and are ready to jump on the band wagon and believe whatever we hear.

Or we speak to the wrong professional thinking that there is one stop shopping for our bodies. You wouldn’t take your BMW to the Ford dealer for service. There are a variety of professionals where your body is concerned.

If you are injured physiotherapy can help, tight muscles, see a masseuse, chronic back pain, chiropractors have vast expertise, and doctors are great at diagnosing and treating illness, injury, and disease.

If you want to improve your physical fitness, lifestyle, and learn to manage your weight, good personal trainers are the professional to seek. The same applies if you want to train for any specific sport or other athletic endeavour, you need to seek the advice of an strength and conditioning coach.

I think that there are many reasons that people do not utilize trainers but the most common one I hear is that its too expensive. So lets take a look at what training really costs.

Sessions in general range from $40 to $100 per session (usually 60 minutes). Really, this is on par with chiropractic, massage, physiotherapy, and many other health service providers. Often, you will receive discounts based on purchasing more sessions.

Most people train 2 or 3 times a week. So lets average the price of the sessions to $60 a session to do some math.  Training 2x weekly is a good place to start (if you are doing your homework!), which is going to cost you $120 a week. This may sound like a lot but look at it this way; go out for dinner two nights ($70 with a couple of drinks), morning coffee ($14), and a few miscellaneous items ($25). There we are, $109 gone for the week.

Essentially, this is the same cost as training for the week. Whats the difference though? One of the groups above you truly waste. You either store it all as fat or it passes right through you, nothing like peeing away your money!

The other is the cost of your personal trainer. What do you get from that? Motivation, inspiration, a workout program, years added to your life, improved quality of life, better physical appearance, decreased risk of diseases including cancer and diabetes, just to name a few.

I know what you are thinking, this means you have to give up all your favorite things and sacrifice your social life. Well, suck it up and deal with it. This is not forever. This is for a few weeks to help change your life for the better. Even if you are already in great physical shape a good trainer can change the way you feel and think about fitness.

You don’t have to give up social stuff forever, I am merely trying to make you see that for what a trainer can do for you the money is not really all that expensive.

Instead of your $700 a year membership at the gym you rarely use, invest the cash in a trainer that can actually change your life. Or you can waste the money slaving away on a treadmill or wandering around equipment you have no idea how to use.

And there are other savings that many people do not even think about. Many people can decrease or eliminate medications and other drugs once they get their health in check, which can save thousands of dollars. Home exercise equipment that becomes useless after a month or so can cost over $3000 for a single piece. A good trainer can show you how to get a better workout with no equipment.

And how do you even put a value on how much better you will feel? How do you measure improved quality of life and adding yeas to your life? Does thousands or hundreds of thousands even cover that? Playing with grand kids, living a year or two longer, being able to stay active and healthy and mobile as you age, accomplishing some long thought dream or goal by trying a trip or new activity. How do you place a value on that?

What is going to help you accomplish those things? A fad book?  A new DVD set? A generic gym membership? Or a personalized lifestyle change designed by a health and fitness professional?

Remember that not all trainers are worth the money, I would say 80% are not. Read my blog on the dangers of personal trainers and what to watch for when looking for a trainer. A good one is worth more than they charge, a bad one, you might as well have those dinner and drinks.

And please do not take this post as a sales pitch. Train with me or my staff, go to another training location in town or whatever town or city you are from. The key is that the person you work with is right for you and can help you. Not every trainer and facility is right for you just as you might not be right for the trainer. Interview them, talk to their clients, do a trial session with them. You don’t have to buy a years worth of training. I have found over the years that 10 sessions is a great way to get started, and for may, 10 sessions is all they ever need.

You don’t need a trainer forever, some people choose that. You don’t NEED that. Let them help educate and teach you how to take care of yourself, that is really their job. Nothing more and nothing less.

Now get off the Internet and go change your life!

Taylor

HIT Training Sample (Part 2 of 2)

Sorry for the delay!

This one will be brief but I promised a sample HIT program. Remember that the goal with this style of workout is to workout for a shorter period of time with a higher intensity level. This will help rev up your metabolism and improve your cardiovascular function way more effectively than traditional cardio training.

You can use any of the regular activities you enjoy. Running, cycling, rowing are all good examples. My favorites include jumping rope, running stairs, and plyometric jumps (jump onto a 6-14 inch box or step).

How do you make this a HIT program? There is no one set pattern, you can put it together an infinite number of ways. For this example we will use time blocks.

Continue reading HIT Training Sample (Part 2 of 2)

HIT Training (Part 1 of 2)

What is HIT training? This is simply a term used to describe workouts that actually provide you with a significant benefit in a reasonable period of time.

 

Have you ever watched friends or family members slave away on a treadmill or exercise bike for hours and hours? Ever notice how after a few weeks they stop doing it and after a few months they still have not improved their health and fitness level?

 

This is usually because they are not really doing enough to force their body to get stronger. Unless you are challenging your body with new stresses and placing demands on it that are above and beyond what it is used to, then it is not going to respond. It doesn’t need to.

 

Instead we want to increase the intensity of your program so that your body has a new stimulus to adapt to.

 

Assuming you have no injuries and already have a decent base level of conditioning you can begin HIT training. If you do not meet those criteria you should seek the assitance of a personal trainer or fitness coach to make sure that you initiate a fitness program that will keep you injury free and prepare you for a HIT program.

 

What is a HIT program?

 

Here is the simple answer: it is exercise that makes you sweat and breathe hard and forces you to limit your workout to 30 minutes or less.

 

Doesn’t sound too easy does it?

 

That is because it isn’t easy. Easy programs are lazy programs and lazy programs are ineffective programs.

 

A HIT program pushes the limits of what you can do. It forces your body to adapt by getting stronger and more efficient, which increases your metabolism and improve your cardiovascular health

 

Many people think that the best way to lose body fat is to exercise at 60% of their maximum effort for 45-60 minutes. Where does this come from? Those stupid stickers on the treadmills that show the ‘fat burning zone.’ That is some of the best marketing the fitness industry has ever conceived!

 

Sorry, but this is not the case! Read on and I will do a few math calculations for you.

 

 

We will use a 180 pound, male around 30 years of age as our example. If you are older, younger, heavier, lighter, or a different sex, than the base metabolic rates and calories used numbers will be a little bit different, but the principles will be the same.

 

So our case study wants to burn off body fat and keep muscle. So he decides to incorporate some cardio into his program. To preserve muscle he is going to stay at 60% of his max heart rate and do an hour long session on the treadmill.

            Treadmill, 60 minutes @ 4mph: Overall calories burned = 340

                                                             60% calories from BF = 204

                                                             40% calories from glycogen and muscle catabolism

 

Now let us say that our guy decides that he hates watching Oprah for an hour 5 times a week and wants to shorten his time on the treadmill. He ups his intensity to 80% of his max heart rate, which is not sustainable for a solid hour, so he is going to do a half hour session. This means that with commercials Oprah viewing is limited to a mere 20 minutes.

            Treadmill, 30 minutes @ 6.5mph: Overall calories burned = 450

                                                                 40% calories from BF = 180

                                                                 60% calories from glycogen and muscle catabolism

 

Well you might say at this point, more fat burned during the lower intensity session it is a better way to decrease body fat. This is the reason that many have decided to use the less effective system. There are other variables that we need to consider with this example.

 

1.      There was only a total of 24 calories less BF burned with the high intensity set, that’s only 3 dietary grams of fat.

2.      Don’t ignore the fact that the high intensity program is HALF AS LONG, only 30 min.

3.      While the amount of non-fat calories is higher, with the shorter duration, the majority of those calories will come from stored muscle and liver glycogen, not muscle catabolism. It is at high intensities longer then the 30 minute mark that the muscle catabolism becomes an issue, and then mostly if the right nutrition is not in place.

4.      The cardiovascular system would have to work at a much higher level during the shorter and higher intensity workout leading to more health benefits for the heart and lungs than the low intensity program provides. 

5.      He couldn’t even pay attention to Oprah because he was working too hard.

 

 

There are other important aspects that need to be recognized as well. Intense exercise has been shown to increase metabolic rate much longer then low intensity exercise and the positive hormone response from intense exercise.

 

We will use the conservative estimates for our purposes. Exercise 70% or higher of maximum intensity has been shown to increase metabolic rate from 5-19% for up to 38 hours after the cessation of exercise (‘Impact of energy intake and exercise on resting metabolic rate’, Mole et al, Sports Medicine, vol 10, pp 72-87). Exercise below 70% does not have the same effect.

 

If we use our example above and say he experiences a 10% increase in base metabolic rate for 12 hours he will create an additional calorie deficit of 157 calories, based on a BMR of 3140 calories. This is in addition to the calories utilized during the session. If the extra calories are just over 100 per session we could drop a full cardio session from the 5 times a week schedule and burn almost the same number of overall calories over the course of the entire week.

 

If all the stuff I just wrote bored or confused you, don’t worry, next post will be on sample HIT programs!!!

Health and Fitness Coach