Webfire Themes Weebly Templates
    elev8 wellness
    contactus@elev8wellness.com 
    ​Member Login / Register
    612.554.7231
    • Elev8 Wellness
      • About
      • Meet the team
      • Elev8 Members Only Access
      • Classes >
        • Women's Wellness Series
        • Elev8 Yoga
        • Elev8 Dance
        • Elev8 Kids Programs >
          • Elev8kids Summer Camp
          • Toddler Classes
      • Our Studios >
        • Rent Our Studio
      • Elev8 Recipes
    • WellBlog
    • Services
    • Virtual Coaching
      • Virtual Coaching and Webinars for Coaches & Trainers
      • Virtual Coaching and Webinars for Everyone
    • Contact
      • Take a Tour

    start your path to live. awesome.

    9 Minutes of Exercise Is All You Need

    9/21/2018

    0 Comments

     
    Picture
    There was a headline a few years back in the New York Times about one minute of exercise reaping the benefits of 45 minutes (https://well.blogs.nytimes.com/2016/04/27/1-minute-of-all-out-exercise-may-equal-45-minutes-of-moderate-exertion/). The hubbub was from a study conducted at McMaster University. Long story short, intensity and strategic progressions make a greater impact than duration. My recent experiment confirms this.

    For 9 weeks I limited my "workouts" to a single set of pullups performed in between my coaching appointments on Monday, Wednesday, Friday. At the very end, I was performing about 40 pullups per hour over the course of 10-12 hours. This added up to approximately 45-60 seconds of effort per bout, usually spread over ten sets, totaling up to about 9 minutes of effort on Monday, 9 on Wednesday, and 9 on Friday. It aggregated to 1,200-1,500 pullups per week.

    Several interesting things occurred. My hunger increased for one. So, although I had planned on cutting weight, I couldn't pull that off AND recover from the intensity. I gained muscle, not just in the back and arms, but everywhere. And I cut body fat, while EATING MORE than I thought was prudent.

    My typical eating schedule is long bouts of fasting, to which I still adhered as best I could. But with this practicum, by midday I would have to consume fairly large quantities to recover from the 400 pullups I'd performed that day or the prior. Ultimately, I was focused on achieving 40 or more pullups in a single effort, though I ended up only getting 30 (https://www.instagram.com/p/Bm4qlGelI7O/?hl=en&taken-by=jonathan.watters).

    It's actually quite simple, though not easy. My weekly workout volume increase while subtracting out the time I'd normally spend on workouts. Consistency and strategic progression begat some fairly impressive results all around. Work increased while perceived effort decreased.

    People who don't work at a gym or studio may scoff; but I've implemented this same strategy with clients who have no equipment. One of my distance coaching clients in D.C. is down 30lbs or so just from daily mini-exercises and protein consistency over the past year. Some body weight squats and wall/desk push-ups go a long way when you do only 5 per hour times 8 hours times 5 days times 50 weeks.
    0 Comments

    Your comment will be posted after it is approved.


    Leave a Reply.

    start your virtual coaching session today

    schedule free initial consult
    Picture
    • 6244 Lyndale Ave. S., Minneapolis, MN 55423
    • 612.554.7231
    • contactus@elev8wellness.com
    • www.elev8wellness.com
    Login / Member Register
    We offer the highest quality in personal  fitness, nutrition, and mindset coaching, helping you achieve your fitness, health, wellness and performance goals no matter the obstacle. With virtual online training and private, in-studio training we make it easier to reach your wellness goals safely.

    ​No more can't. No more not good enough. If you compete in a sport, let your mind no longer hold you back from being the greatest. If you don't, let your mind no longer hold you back from being the best version of you that you can be.

    Sign-up for a Tour

    ​Covid Screen Waiver
    ​
    Elev8 Waiver

    Become an Elev8 Instructor

    Space Rental
    News / Press Release
    © 2021 Elev8 Wellness LLC.  All Rights Reserved.                                              site map  |  contribute  | recommend a topic                                       site by Sproute Creative
    Photos used under Creative Commons from benzado, frankieleon, hatcher10027, Sterling College, OakleyOriginals, rawpixel.com, quinn.anya, allispossible.org.uk, wuestenigel, jeffdjevdet, Brian Legate
    Back to top