This may sound like the stuff of grocery-store tabloids, but it has a lot of science to back it up. In 2008, the Journal of Physiology published a study showing that subjects who performed four to six 30-second all-out intervals (we’re talking nearly to the limit of what their bodies could handle), with rests in between, three days per week showed the same muscular and fat-burning benefits as subjects who cycled at a moderate pace for a single 40–60-minute session five days per week. (That’s 90 minutes versus four and a half hours of exercise a week, for those keeping score at home). In 2014, researchers at McMaster University in Ontario published a study in Experimental Physiology showing that 30-second interval training may actually be superior to continuous workouts when it comes to certain improvements in muscle tissue.
What is the best workout? I mean, who wouldn’t want to know what the best exercise is, the best routine, the best class. If we can determine that we can put together the perfect routine to help us get the best results possible. Sounds easy, right?
Well, to answer the question we have to look far beyond the latest series of fitness “fads” and look a little bit at human physiology. For something to even be considered beneficial, it really needs to introduce some sort of stimulus to the body, which requires an adaptation (body needs to grow stronger, improve cardiovascular endurance ect) This can be accomplished many ways, the question is are some of these workouts causing as must harm as good?
First, what most people think they “know” about exercise is based on science that is nearly 60 years old. From the 80’s aerobic craze, to the running fads, all the way to step, cardio and beyond, Americans are pretty hit or miss on what the right program is to get the desired result. And that is the topic we will deal with.
The desired fitness result
SO, what is the goal? Well, it should be simple. The goal of the fitness program should be to make you the best version of you that you can be. This version of you is leaner, stronger and fitter. This version of you moves good, feels good and has a healthy metabolism. It is the you that you’re proud of, that you are ok looking at in the mirror. So more exercise is better right? I mean to become the better version of you will require living in the gym?
According to the research, this is not the case. Exercise and fitness training should be treated like medicine, and the proper trainer will prescribe the correct dosage to get the desired result. Most personal trainers just simply cannot understand this, so clients are off on lengthy cardio battles and over strenuous weight lifting routines that are making them very good at exercising, but usually very low on results attained from that exercise.
The desired fitness result requires the proper dosage, and that dosage is usually MUCH lower than the normal trainee would think. In fact, typical cardio workouts are normally totally over done. At my gym we get our intervals in using kickboxing (We love it because not only can you get the interval benefit, but also develop balance, speed, power and lots of other cool skills) and the meat of the workout is in 20-40 second bursts. We utilize a short series of quick interval bursts for fat loss. It is fun, fast and effective. We also utilize other methods, all based in short burst training. A few tough minutes and bam, your done.
So, we introduce an interval based stimulus for fat loss and conditioning, and proper strength training, also for fat loss. (by was of a faster metabolism thanks to increased muscle mass)
These concepts together may form the perfect workout. However, if you are one of most people who simply do not want to think that hard, you simply attend a results based bootcamp like one of ours and get the workouts planned for you. Combined with one of our custom meal plans and the right number of recovery days, we feel that the science backs this method, and the hundreds of our clients who have gotten awesome results would agree. 🙂
If you want to learn more about SMART training, getting fitness results or would like early enrollment into our new MAXBURN Bootcamp, feel free to reach out to me at 336-655-4558. As owner of our facility I work to meet each and every new member/client and offer a free fitness consultation.
Stay strong, and train SMART!
Allen Branch is a Certified Personal Trainer, Performance Enhancement Specialist and has certifications in Sports Nutrition and Resistance Training Biomechanics. He is the founder of Fitness One Training Systems in Kernersville NC and is currently in launch of his new SMART (Specific Muscular Adaptations to Resistance Training) Personal Training protocol and the new MAXBURN Bootcamp. His passion is helping people reach their genetic potential through proper exercise, nutrition and fitness goals.