Burn baby, burn!
Putting Your Metabolism to Work for You!
Why MORE exercise is not necessarily better. The SCIENCE of Interval Training
Have you ever noticed the number of calories you burn when sweating on a treadmill, stationary bicycle or an elliptical machine? You’re hot and tired in your sweat pants and workout gear, trudging away for 30 or 45 long minutes, and your workout is almost over, when you peer down at the small numbers in the middle of your display panel and depressingly notice you only expended 200-250 calories! You may think to yourself, all that work and that’s not even as much as the 2 pieces of pizza I ate last night or my favorite Snickers® Bar! While this may be depressing, most of us forget about the number of calories we expend long after our workout is over. Exercise physiologists call this EPOC (Excess post-exercise oxygen consumption) or in other words “after burn”, the amount of calories you burn after your workout to get your body back to a normal resting state.
We used to think the number of calories you burn during your exercise is more important than after your exercise. Researchers are finding that the number of calories you expend or “burn” after a workout are equally or even more important than the number of calories you “burn” or expend during the exercise. Len Kravitz, Ph.D and Chantel A. Vella Ph.D. discovered that the harder you train, the greater the metabolic response and the longer you will burn calories after the exercise. That means your body, after a high energy aerobic training session, will burn more calories long into the day or even when you are sleeping! Continue reading “Why MORE exercise is not necessarily better. The SCIENCE of Interval Training”
Win the Day!
Each day try the following three tasks to help you “win the day”:
1) Re-commit. In the morning, ask yourself, “What do I want to change today?” and “How can I move one inch closer?”
2) Relate. Remember to share your highs and lows with someone else today.
3) Reflect. Before you go to bed, ask yourself, “What did I do well today?”
As you develop the habit of following the three steps above-you’ll begin to “win the day” over time these daily victories will add up to a body, a life you have always dreamed of!
Have fun and remember to “Win the Day!”
Coach Sean
How to start a fitness movement!
It's begins with YOU!
How to start a fitness movement!
How would you like to be a part of a national health and fitness movement?
How would you like to help one, two, three or ten or even hundreds or thousands of individuals maximize their personal health and fitness?
You can! And believe it or not, It is much easier than you might think!
How do you start a fitness movement? Well, it all begins with YOU! Your health, your smile, your passion, your energy, your fitness ultimately impact the daily lives of so many people! All movements, must first begin with us! You impact the lives of so many people by moving, fueling and challenging others to do the same! have the healthy, fit, and trim body you want. You can have abundant energy – enough to meet all your obligations and still have some leftover for fun. You can turn back your body’s clock so you look and feel ten, twenty, or thirty years younger. When your health and fitness improve, more than your appearance will change. Once you become the best possible version of you, you’ll have the strength and energy to experience more life. As you maximize your fitness, you’ll also be maximizing your contribution to the world: improving your relationships, increasing your productivity at work, and becoming a better spouse, parent, friend, relative, and colleague.
Watch the movement spread as you live a healthy and fit life! Here’s wishing you optimal health and fitness today and always!
Coach Sean
Does circuit training improve fat loss?
Recently, we received an email from a curious weight loss enthusiast, who wrote, “I’ve heard circuit training doesn’t improve your cardiovascular health or help with fat loss.” Maybe you too have wondered, what is circuit training and is there a benefit?
In this week’s blog, I wanted to share with you some interesting information about circuit training as well as why we use it in our 4321 program.
A “circuit” can be defined as “an electrical path between two or more points” or “a number of conductors connected together for the purpose of carrying an electrical current.” In 1953, at the University of Leeds in England R.E. Morgan and G.T. Anderson developed a new form of exercise training called, “Circuit Training.” Like an electrical circuit, the name refers to “a series of selected exercises” designed to be performed one after the other, with little or no rest. (The same way 4321 Body Training is designed.) While this form of exercise has been around since the 1950s and has been utilized extensively in both military as well as athletic arenas, little attention or research on its effectiveness have been available to the general public, but that was then….. Researchers have found by performing exercises one after another, with little or no rest, as you would with 4321 Body Training, as well as incorporating cardiovascular exercise as part of the “circuit” significantly enhances fitness levels as well as metabolic responses!
“Circuit training” has been shown to not only significantly increase muscular tone and definition, but also, increases the number of calories your body burns when compared to regular exercise training. In fact, research indicates when performing resistance training in a “circuit” as compared to regular resistance training (resting in between sets), circuit training expended almost twice as many calories than regular resistance training after the workout! For further information on circuit training research, go to: http://www.ideafit.com/fitness-library/circuit-training
