Sunday, May 15, 2011
BOOTCAMP-TO-GO: MISSION METABOLISM
This month all of our bootcamps are doing an exercise regiment called "Mission: Metabolism". This is a 3-week program designed to elevate metabolism and shred unwanted body fat! The structure of this unique strategy is to feature a 6-exercise total body workout in alternating set or circuit format that will combine all the muscle-building aspects of strength training with all the cardiovascular benefits of cardio training. The result is a killer 20 minute workout that will boost metabolism for up to 48 hours post-workout.
And all in a 20-minute period. We typically, for some reason, think that the longer a person does something the better it must be, and we apply this to our workouts. For example, if a person works out for an hour then obviously that must be better than the person who worked out 15 minutes.
When it comes to fitness though, we always want to think of quality over quantity. A long, low-intensity workout is NOT better than a high-intensity shorter workout.
What do people do who want to lose weight? They sign up to run a 5k or marathon or join a gym spending endless hours on the treadmill or elliptical machine.
Well, a landmark aerobic training study from the International Journal of Sports Nutrition determined that 45 minutes of steady state aerobic training 5 days per week had ZERO effect over dieting alone when it came to weight loss— that’s 45 hours of activity for nothing! However, the lack of results wasn’t solely due to the length of the workouts, but also the low-intensity nature of these workouts.
When we think about the Tabata study, it was a super-intense 4:00 interval workout that burned NINE times the amount of body fat than long sessions of low-intensity aerobic exercise.
In Mission: Metabolism, we follow a similar work-to-rest ratio as the Tabata protocol by using 30 seconds of work with a 15 second rest in between. Here's 3 versions of an equipment-free, bodyweight version of our Mission: Metabolism workout.
Mission: Metabolism Level 1 Workout
I normally use this reference chart to organize campers coming into my program:
Level 1: Beginner
If you are 30+ lbs ABOVE your ideal body weight OR if you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)
Level 2: Intermediate
If you are 10-20 lbs ABOVE your ideal body weight AND you have been workout out consistently for the last 3 months or more OR if you are within +/ - 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever)
Level 3: Advanced
If you are with + / - 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more
Mission: Metabolism Level 2 Workout
Mission: Metabolism Level 3 Workout