Inspired Fitness

Which Program Is Right For You?

rob@inspiredfitness.com — Thu, 11 Mar 2010 15:40:34 +0000

Find The Weight Loss & Fitness Program For You
Just Position Yourself on This Matrix

Interval Walking – Supercharged or Overhyped?

rob@inspiredfitness.com — Wed, 03 Mar 2010 03:33:45 +0000

The article below appeared in USA Today as critics took exception to the claims that famous author and cardiologist Arthur Agatson’s was making in his new book “The South Beach Diet Supercharged”. Agatson claims that “interval walking” significantly revs up your metabolism and keeps burning calories throughout the entire day.

We’re all for anything that gets the Team off the couch and moving – be it steady walking, jogging, running, skipping, etc….so “interval walking” gets two thumbs up from us (here’s a Beginner, Intermediate and Advanced “interval walking” routine if you’re interested).

And while the critics and the article open an interesting “controversy”, while the author delivers a book not that much more spectacular than the best-selling original (showing that even successful cardiologist’s need to sell more books), the “net/net” of the article is:

1) There is an increase in the number of calories burned doing “interval walking” versus walking at a steady, moderate pace. About a 25% increase in fact. This may not amount to a lot considering it takes a 3500 calorie deficit to lose one pound of fat, but the added benefit of getting your daily exercise completed in less time plus the increase in calorie burn may well make “interval walking” the way to go, (at least on your “cardio” days 2-3 days per week. This still comes in far short of the benefits you receive at Boot Camp – where you realize significant true “interval training” cardio benefits, plus strength training to build muscle (which actually does increase metabolism), and,

2) The claim that interval walking “revs up your metabolism for the whole day” appears to be heavily exaggerated. The increase in metabolism burn appears to last no more than 30 minutes, and probably more in the 10 minute range.

USA TODAY ARTICLE (original)

The South Beach Diet by cardiologist Arthur Agatston has been wildly popular since it arrived in 2003 and promoted a diet that cuts back on artery-clogging fat and processed carbohydrates. But the honeymoon may be over with Agatston’s latest book.

The South Beach Diet Supercharged, just out, is drawing fire from several top national exercise researchers. The book, which he wrote with Joseph Signorile, a professor of exercise physiology at the University of Miami, features an interval walking plan that promises to burn many more calories than moderate walking and to keep on burning calories all day.

Not so fast, critics say.

These claims are exaggerated and don’t reflect the latest scientific research, says Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge.

People do burn more calories when they exercise at a higher intensity, Church says. Those using the book’s interval program may burn a few more calories than if they’d walked at a steady pace, but they won’t burn “far more calories,” and they won’t burn calories for hours afterward as the book promises, he says.

The idea that caloric afterburn lasts all day is outdated, Church says. The latest studies suggest that for the type of exercises described in the book, the post-exercise caloric expenditure is small and only lasts for about 15 to 30 minutes, he says.

Part of the book’s premise is that Agatston’s walking program of about 19 minutes a day, several days a week, will help “supercharge” metabolism and increase weight loss. It alternates walking at “revved up” and “supercharged” paces with “easy” and “moderate” ones.

“With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories after you’ve completed your exercise session,” the authors write. “This means you’ll burn more fat and calories while you’re going through your daily activities, and even when you’re resting.”

The book does not define the walking speeds but says that moderate is “a brisk but not fast pace” and supercharged is working “at your absolute top level.”

So, for instance, on one day of Phase 2, a person warms up by walking two minutes at a moderate pace. Then he walks for 30 seconds at a supercharged pace and then 60 seconds at a moderate pace. He repeats that 10 times and finishes with two minutes at an easy pace. Short walks like this one are done three or four times a week with strengthening exercises on the other days.

Church, co-author of the exercise book Move Yourself, supports interval work for improving fitness and training athletes, but he says Agatston’s 19-minute interval program will not burn more calories than walking at a steady pace for 60 minutes, as the book and promotional materials state.

Church estimates that a 200-pound person would use 140 to 150 calories doing Agatston’s “supercharged” program for 19 minutes compared with 400 calories walking at a moderate pace (3.5 miles an hour) for an hour, the amount of time recommended by government guidelines for weight control.

John Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh, tested a portion of Agatston’s theory.

He monitored the caloric burn of a 180-pound person walking on a treadmill — following the “supercharged” portion of Agatston’s program — and found the exerciser burned 141 calories in 19 minutes (walking intermittently up to 4.2 miles an hour). The exerciser burned 113 calories when walking a moderate pace (3.2 miles an hour) for the same amount of time. So, the interval exercise expended about 28 additional calories, which is about 25% more than would have been expended at a steady pace, Jakicic says.

“What he (Agatston) is saying isn’t wrong, but he’s just inflating the impact.”

Any extra effect his program has on weight loss would be minimal when you consider that you have to burn 3,500 calories to lose a pound, he says.

As for the “afterburn,” the exerciser’s metabolic rate returned to pre-exercise levels within 10 minutes, Jakicic says. “During those 10 minutes, the added energy expenditure was 13 calories above what would be expended if no exercise had taken place.”

Research suggests that the most significant portion of the afterburn from this type of physical activity lasts for about a half an hour, and the number of calories burned is small, he says. “The majority of calories are burned when you are doing the exercise.”

Agatston told USA TODAY that his program is based on his personal experience and that of his patients. He reviewed the research and believes this interval approach is the best way to improve fitness without injury and burn more calories in less time.

He says his goal is to encourage people to move periodically at a “revved up” pace and then slow down to a moderate pace to recover. “This allows you to do higher intensity than you normally would be able to sustain, and over time you will lose a lot more weight.”

Agatston says the authors “didn’t overstate afterburn. At most, you can nitpick some of what we say.”

Signorile says he didn’t actually calculate how many calories are burned in the Supercharged program. Even so, he says, “You are going to be able to get greater caloric output per unit of time with this workout.”

Agatston says his program will be helpful to busy people. “When people say they don’t exercise, the most common reason they give is lack of time, and here you can accomplish more in less time.

“Interval training is more efficient, and over time you will burn more calories. That’s my point, and I absolutely stick with it.”

Interval Walking Routines – Beginner to Advanced

rob@inspiredfitness.com — Wed, 03 Mar 2010 03:32:37 +0000

When it comes to Interval Walking we’ll give you two options:
Timed and “Set Your Own Limits”.

TIMED
1) If you’re okay being a “clock watcher” (i.e., do this for this many minutes then do this for this many minutes, then do this, etc….) you can choose the the “Timed Interval Walking Schedules“. Some people enjoy these because the mere act of watching the clock takes their mind off the exercise itself and time seems to fly by quicker,

or you might choose to

SET YOUR OWN LIMITS
2) If you’d prefer the “listen to your body” approach – (i.e., when I’ve reached a limit I want to be able to drop back and slow down a little) then try the following approach:

The “Listen To My Body Approach” To Interval Walking:

You look inside yourself to notice how you feel. You make every choice based on how you feel. There is no external measure or goal at all. Do exactly what feels good to you. Listen to the expert. The expert on you is YOU.

Here is an example of a fitness walk using intervals:

First: Warm-up by walking slowly until you feel a bit warmer and are breathing a bit faster. This usually takes about five minutes. Do not skimp on your warm-up! A good warm-up makes the entire workout more comfortable and more effective.

Then start your intervals: Each interval has two parts

Part 1: Walk at a medium intensity for a while. Medium intensity means you can pass the “talk test”. You can talk `while you walk, but you need to take a big breath between phrases. Notice how you feel. Medium intensity is not a challenge. Medium intensity is comfortable. If you need to go slow to find your own individual medium intensity, that is fine. When you have found your own comfortable pace where you pass the “talk test”, remember how it feels. You will use that same pace again.

Part 2: Now you are going to walk as fast as you can for as long as you can. This is the high intensity part. Again, listen to your body. Walk as fast as you can staying in good form and posture. There is no set speed. You have to listen to how you feel to decide what is high intensity for you. Stay at high intensity as long as you can. That may be minutes or seconds. That’s O.K. When you need a break, go back to medium intensity. Stay at medium intensity until you feel comfortable again.

That is one interval. You can repeat this interval as many times as you and your body feel are right for you. If you get chest pain, cool-down and see your doctor. If you get “a stitch in your side”, drop down to moderate or low intensity until it subsides.

Finally, cool-down! Walk slowly for at least five full minutes! Your cool-down is VERY important. Your cool-down is necessary for your safety and to get full benefit from your workout. That’s all there is to interval walking, your internally motivated workout that helps you listen to YOUR BODY!

Interval Walking – Timed Schedules

rob@inspiredfitness.com — Wed, 03 Mar 2010 03:31:50 +0000

Timed Interval Walking is a great way to get those extra “cardio” days in each week. The only “equipment” you need is a great pair of running shoes (or walking shoes if you feel you’ll limit yourself solely to this exercise). You’ll begin each workout as always with a warm-up that includes strolling and stretching, making sure that the first 3-5 minutes of walking are slower than your steady walking pace.

As you walk along, simply check the time, then pick up the pace at each “stage” of the interval. To increase your walking speed, bend your arms so the elbows form a 90-degree angle. Then pump them at a faster pace than your usual walking motion. Take a shorter stride and your legs will keep pace with your arms. During intense intervals, around 70%-85% of your maximum heart rate, or a rate of about a 7 on the perceived exertion scale should be achieved.

Every intense interval you do benefits your body more than ordinary walking. As you walk faster, your body responds immediately. For instance, your heart will beat faster indicating a higher demand for oxygen. This strengthens your heart and increases your blood flow. You’ll work your muscles harder and develop new muscle fiber. You’ll burn calories faster. You’ll boost your fitness by teaching your body to hold a faster pace.

ONE INTERVAL
You’ll move from “warm-up”, to “brisk walking”, back down to a “moderate pace” and then proceed to “walking as fast as you can”, finally finishing with walking slowly which is called your “recovery interval”. Walk slowly, allowing your breathing to return to normal.

Click Here To Download A Printable Version Of The Beginner Schedule

Click Here To Download A Printable Version Of The Intermediate Schedule

Click Here To Download A Printable Version Of The Advanced Schedule

Choose The Most Appropriate Schedule For Your Fitness Level
These each use the Rate of Perceived Exertion (RPE) Method to Measure Intensity.
RPE may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

The Solution For Your Team

rob@inspiredfitness.com — Fri, 26 Feb 2010 15:38:16 +0000

Simple: Inspired Fitness and You.

Imagine:
Employees coming to work an hour earlier for a morning yoga class.
A group swarming a box of fresh fruit delivered to the break room.
Co-workers taking walking breaks and meetings.
People loving their job and the place they work.
These things are already happening for Recess’ clients.
With the right tools, programming and attitude, we have the ability to teach and train our clients in a way that will plant the seeds of healthy change. Our programs positively impact employees’ lives.

Our holistic approach, ongoing interventions and most importantly, variety and appeal, make wellness fun and fuel people’s desire to make change.

At Inspired Fitness, our programs are cost competitive with other wellness programs, convenient for employees and offer a comprehensive, science-based approach that effectively encourages participation and appeals to a wider audience of people than a gym or health club.

We don’t just hand you tools and expect you to get to return on investment. We work closely with you to make wellness an effective and integral part of your business.

GET STARTED TODAY »

Why Wellness Works…

rob@inspiredfitness.com — Fri, 26 Feb 2010 15:36:23 +0000

Why wellness works.
The graph below shows average health care costs per employee for companies that help their employees reduce their health risks.

Done right, wellness lowers health care costs.

Employers who choose smart, long-term and consistent methods will help promote healthier behavior, leading employees to lower disease risk. Done right, employers will see lower health care costs, absenteeism and more employee satisfaction and retention.

Effective wellness makes strategy, creativity, variety and tenacity the engine that drives results.

The graph below shows how important job candidates report an employee wellness program would be in their decision to take or remain in a job.

People want to be healthy and changing lifestyle and behaviors is what’s going to allow them to do so. In turn, understanding that their employer genuinely cares and encourages their pursuit of good health and happiness sends a message to employees and recruits, namely, “This is a great place to work!”

WHAT’S THE SOLUTION? READ MORE »

Wellness is not a short-term solution.

rob@inspiredfitness.com — Fri, 26 Feb 2010 15:33:51 +0000

(Kaiser Family Foundation & US Bureau of Labor Statistics)
Why do companies with wellness programs show such a huge difference in their results? Because proper program planning, implementation and measurement are the key to ensuring the success of a wellness program.

Wellness is a reflection of the way you live your life as a whole.
It’s not just obesity. Studies show that obese and overweight people who are physically active tend to have less pain and illness than thin people who are sedentary.

Effective wellness gets people out of their seats and moving.

It’s not just a health risk assessment. It is providing the resources and opportunities to help all people lower their health risks.

Effective wellness meets people where they are and helps them to improve.
It’s not just a health fair, a Web site, or a telephonic coach. Wellness is a comprehensive approach and strategy for encouraging people to change their habits. Wellness looks at metrics and sees results. If it isn’t measurably impacting health risk status, health care costs, absenteeism, or employee satisfaction and retention then it isn’t wellness and it isn’t working.

WHY DOES WELLNESS WORK? READ MORE »

Science – Increase Your Chance of Success By 10 Times!

rob@inspiredfitness.com — Fri, 26 Feb 2010 15:07:03 +0000

There’s an old saying from the “wild west” days that says “never take a knife to a gun fight” – which even for us non-violent types is a simple metaphor for saying always understand the scope of the problem you’re about to face and come well-prepared. For some reason, when it comes to getting in shape, losing weight or staying fit, we don’t follow this sage advice and we usually stumble into a big battle without knowing what we’re facing.

____________________________________________________________________________________________

While we make attempts at winning the battle by joining a gym, starting a diet, or taking the latest diet pill, we soon find these are the equivalent of the knife in a gunfight – usually futile except in the very rarest of cases.
Getting in shape and staying in shape is a chronic and persistent problem for millions of people. But, it’s not a simple problem that can be solved with a simple solution – or at least a single-threaded solution (i.e., take a diet pill). If you want to conquer a persistent problem (such as losing weight) you need to combine multiple influences into a winning strategy (the equivalent of bringing a gun to that gunfight, along with five friends with guns) – overwhelm the problem to the point where your odds of success are multiplied exponentially.

Those who understand how to

combine four to six sources of

influence are up to ten times more

successful at producing substantial

and sustainable change.

Those who understand how to combine four to six sources of influence are up to ten times more successful at producing substantial and sustainable change.

There are six sources of influence that drive our behavior and anyone with the ability to make change successful is adept at employing these sources in combination.

Motivation and ability are the foundation of our six-source model. We then subdivide these domains into three distinct categories: personal, social, and structural, which in turn reflect separate and highly developed bodies of literature: psychology, sociology, and organizational theory.
The first two domains, Personal Motivation and Ability, relate to sources of influence within an individual (motives and abilities) that determine their behavioral choices. The next two, Social Motivation and Ability, relate to how other people affect an individual’s choices. The final two, Structural Motivation and Ability, encompass the role of nonhuman factors, such as compensation systems, space, and technology.

Using the Six Sources of Influence

Successful influencers increased their chances of success tenfold
by combining strategies from at least four of the six sources of
influence. In the following pages, we’ll develop the six sources to
see how top leaders capitalize on the power found in each.

Tell Me About Each Of The Six Sources

Combining Fun & Science For Success

rob@inspiredfitness.com — Fri, 26 Feb 2010 14:56:16 +0000

Welcome to the Inspired Fitness Health & Wellness Network, where we combine the unlikely partners of fun and science to deliver health and wellness solutions to our clients. Life’s too short for diets, gyms and one-size-fits-all programs. It’s time for more exciting and realistic possibilities. It’s time for Inspired Fitness.
Tell me about the Fun!
Tell me about the Science!

Community Hospice On-Site

rob@inspiredfitness.com — Mon, 22 Feb 2010 17:49:25 +0000

Now being offered on-site at Community Hospice is the Inspired Fitness unique “Beginner Bootcamp”. The “Beginner Bootcamp” will help you lose weight and inches fast and is designed for “beginners” or intermediate students alike (exercise options are presented if you want to kick it up a notch, or stay with the beginner route if you haven’t worked out for a while).
You’ll feel fantastic as your waistline shrinks, while your energy, confidence and strength grows.

Monday, Wednesday, Thursday Evening Beginner Bootcamp
5:30pm – 6:30pm on-site at Community Hospice

All equipment will be provided by Inspired Fitness.

Email bg@inspiredfitness.com or call 904-302-7321 with any questions.

Ask about these other On-Site offerings from Inspired Fitness, where we bring the fitness to you:
Individual Personal Training Sessions
Small Group Personal Training Sessions (2-4 people)
Corporate Yoga
Corporate Walking Program
Corporate Biggest Loser Contest