Exercise is a substantial component of achieving overall health and certainly weight loss. It can be therapeutic depending upon the type, frequency and duration; however, it can be just as damaging to over exercise as it is to under exercise. Our Metabolic Rejuvenation Program incorporates resistance training, aerobic exercise and flexibility/core work. Resistance training enhances insulin receptor sensitivity and aids in glucose tolerance. This type of exercise is effective in long term weight management because it increases lean body mass (LBM) which increases basal metabolic rate and aid in the body’s ability to utilize fat for fuel. It also helps maintain or increase bone mineral density and elevates growth hormone. Aerobic exercise has a multitude of cardiovascular benefits, aids in glucose tolerance and can improve insulin sensitivity. It also improves fatty acid utilization.
We recommend burst training, which is 30 – 60 seconds of intense exercise to create an oxygen debt which in effect raises the BMR. The X-Iser is a piece of exercise equipment that we have found to be very effective in providing patients with a great workout in only 12 minutes per week. Click the video links below for more information about this piece of equipment. Flexibility/Core Work helps to maintain strength acquired through resistance exercise, helps maintain functional range of motion of joints, balance and stability. It also lowers cortisol and adrenaline (stress hormones) levels.
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The Xiser Machine is the perfect solution for Sprint Inteval Training (SIT). THis type of training is the main reason why the machine can produce amazing results in such a short period of time. The research below is the evidence that sprint training is far more effective than traditional cardio.
Cardiovascular Improvement with Burst Training
Journal of Applied Physiology = Feb 10th, 2005. This study tested the effectiveness of Burst Training on the cardiovascular system. Subjects of average beginning fitness levels performed 16 minutes of high-intensity sprinting over a two-week period. When retested after two weeks, endurance had doubled.
The X-iser Machine Group Burns Same Calories in One Fifth the Time
Colorado State = March 1998
This study compared calories burned while Burst Training on The X-iser Machine to calories burned during traditional aerobic exercise over the same time. Caloric expenditures were determined through exact scientific measurements. Results showed that four minutes on The X-iser Machine burned the same number of calories as twenty minutes of traditional aerobic exercise.
Twelve Minutes a Week over 12 Weeks, 13 Inches Lost with The X-iser Machine
Pilot Study done in Palm Desert, CA = 2005
This study examined The X-iser Machine and its overall effectiveness.Subjects executed a variety of fitness tests to determine cardio condition, fat mass, size, weight and overall condition. Participants worked out 12 minutes per week for 12 weeks on The X-iser Machine. At the end of 12 weeks, subjects had lost an average of 13 inches from their bodies and improved their cardio condition by 12 beats on the Harvard Step Test
Women Lose More Body Fat with Burst Training Than Aerobic Zone Training
Journal Medicine and Science in Sports and Exercise = 2001
A 2001 study in the American College of Sports Medicine’s flagship journal, Medicine and Science in Sports and Exercise compared two groups of women. One group exercised using standard zone aerobic training while the other group used anaerobic interval exercise. The anaerobic interval group exercised for two minutes at a highly intense 97% maximum heart rate. They then rested by doing three minutes of low-intensity activity. The aerobic group performed moderately intense activity at close to 70% of maximum heart rate. The researchers made sure each group burned exactly 300 calories. Despite exercising longer and burning the same number of calories, the aerobic group lost less body fat at the end of the study than the interval group. In addition, fitness in the interval group was substantially greater than in the aerobic group. This study demonstrated the effect of EPOC and shows that something other than caloric output is driving metabolism.
Burst Training Burns Fat for 24 Hours
Journal Medicine and Science in Sports and Exercise = 1996
This study showed that an anaerobically trained interval group (Burst Training) burned significantly more fat than their aerobically trained counterparts. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted for 24 hours after the exercise had stopped. These results clearly show that Burst Training burns more overall fat and calories during exercise, and demonstrate that EPOC leads to a continued fat burn after exercise. The interval group accomplished this with an exercise session that was 15 minutes shorter than the aerobic group.
Burst Training Teaches the Body to Burn Fat More Efficiently
Journal Metabolism = 1994
This study examined how different exercise programs would impact body fat and metabolism in two groups. Group one did zone aerobic training for 20 weeks, while Group 2 did 15 weeks of high-intensity Burst Training. The aerobic group burned 48% more calories than the interval group over the course of the study. Despite the huge caloric disadvantage, the interval group had a nine-fold greater fat loss. Resting levels of HADH, an enzymatic marker of fat burning, were significantly elevated in the interval group. The interval group trained five weeks less than the aerobic group, had shorter workouts, and yet far exceeded the aerobic group in fat burning at rest and during exercise. The measurement of fat burning enzymes in this study shows for the first time that Burst Training can “teach” the body to be a more efficient fat burning machine.
Short Bouts Considered Appropriate Activity Goal
Centers for Disease Control & American College of Sports Medicine= 1995
In an attempt to combat the alarming trend in declining fitness levels of the American population, a group of experts was brought together in 1995 by the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) to review the pertinent scientific research and to develop a clear, concise “public health message” regarding physical activity. The panel concluded that every US adult should accumulate a daily caloric expenditure due to exercise of between 120 and 210 Calories, and that the activity does not need to be continuous. In fact, it was stated, “…accumulation of physical activity in intermittent, short bouts is considered an appropriate approach to achieving the activity goal.” This recommendation was based on the mounting evidence indicating that the health benefits of physical activity are linked to the total amount of physical activity performed, suggesting that the amount of activity is more important than the specific manner in which the activity is performed (i.e., mode, intensity, or duration of the activity bouts).
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