In8 Physical Fitness
Physical fitness is the ability to perform the activities of daily living (work and home) along with the energy reserves to handle unexpected emergencies which may arise.
The In8 therapeutic lifestyle program begins with a physical fitness evaluation that assesses the components of fitness. This will identify your individual fitness level and determine the starting point that will maximize your benefits while protecting you from injury.
THE COMPONENTS OF PHYSICAL FITNESS
Cardio-Respiratory (CR) Endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.
Muscular Strength - the greatest amount of force a muscle or muscle group can exert in a single effort.
Muscular Endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.
Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion.
Body Composition - the percentage of body fat a person has in comparison to his or her total body mass.
Cardio-respiratory endurance training coupled with muscular strength and endurance training will have the greatest effect on improving your body composition. Flexibility training will elongate musculature to enhance normal ranges of motion and prevent injury.
To get the most from your exercise routine, exercising at the proper intensity is key. Your In8 fitness professional will develop an effective training program that will help you improve the five (5) components of fitness while adhering to the principles of exercise training that apply to individuals of all fitness levels.
The In8 program includes two strength training sessions with a personal trainer at our facility and three interval training sessions to be performed independently between your sessions with the trainer. Therapeutic lifestyle change is the first line therapy recommended by the National Institute of Health, the Surgeon General and the World Health Organization for the treatment of chronic disease such as heart disease, stroke, diabetes, arthritis and Alzheimer’s.
In8 Strength training
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function, and elevated HDL cholesterol (the “good” cholesterol). During your In8 program, your personal trainer will develop a program that incorporates the principle of overload. This is accomplished by establishing the frequency, duration and time of specific exercise to achieve the desired goal of a healthy body composition. Stressing the body above and beyond normal daily activity, employing the overload principle will enhance stamina and increase energy stores. Your trainer will alter the variables of overload to maximize your gains over your 8 week program. The overload principle begins with your individual fitness level in mind and then expands on that utilizing the principle of progression. As your body’s In8 intelligence begins to respond to your fitness program with improved endurance, strength and flexibility, your personal trainer will continue to progress to the next level of exercise. This progression will continue to maximize your results. By alternating your work outs your trainer incorporates the principle of recovery. The recovery principle is vital for safe and effective progress through the In8 program. Giving the body ample time to rebuild, restore and repair is an essential part of the In8 program. It is important to note that the other modules of the In8 program integrate into this principle of recovery. In8-Nutrition, massage, meditation and spinal health are critical elements of recovery and enhance the speed at which you will achieve your wellness goals.
In8 Interval Training
One of the goals of the In8 program is to help you develop a fitness program that will give you the maximum benefit in the shortest time. The In8 program incorporates high intensity interval training (HIIT). HIIT provides the greatest efficiency to maximize fat burning in the shortest amount of time. Dated research identified low intensity exercise as fat burning but it has since been revealed by current and emerging science that this is only part of the picture. At low intensity our bodies experience aerobic exercise. During aerobic exercise our muscles utilize the oxygen in the blood for energy. During HIIT we begin to work beyond the point our heart and lungs can deliver ample oxygen to the muscle, creating oxygen debt or anaerobic exercise. During anaerobic exercise our muscles are forced to use fat stores within muscle (glycogen) for energy. When the glycogen is depleted this crates the ‘magic’ fat burning phenomenon called EPOC (excessive post exercise oxygen consumption) or more commonly known as ‘after burn’. When fats store within muscle are depleted, the body rushes to replenish these stores and does so by breaking down fat from other stores (belly, thigh etc) to replenish. Depending on the duration and intensity of the exercise will dictate how long this after burn effect will continue. Research shows this can last 24-48 hours. Therefore, fat is truly being burned while you sleep, allowing HIIT.
When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to reach your goals. Two ways of monitoring your exercise intensity are monitoring your heart rate and the rate of perceived exertion scale. Rate of Perceived exertion is assessed by use of a 0-to-10 chart to rate the feelings caused by your exertion. For example, quietly sitting in a chair would have a rating of 0. Adding a gentle waving of your arms might increase the effort rating to 0.5. Walking at a pace that you feel is moderate would be given a rating of 3. Utilizing your heart rate with a heart rate monitor is the preferred method of achieving weight loss goals and monitoring your exercise intensity. A heart rate monitor used properly while training is a great tool to non-invasively find out what is going on in side you. Your heart rate does not lie and with the aid of a heart rate monitor you can most times tell exactly how your system is responding to your training session. A heart rate monitor helps take the guesswork out of your training in comparison to only using perceived effort to gauge your training.
HIIT Exercise Class
HIIT can be applied to many forms of exercise. Skiing, running, walking, weight training etc. As an add-on to the In8 program, we are offering a HIIT exercise class. A small group (max 10) will follow stations performing each exercise for 45 seconds to 1 minute. You will have 30 seconds or less to change stations. You will get an incredible work out. This class is 45 minutes or more.
As stated above in the In8 Interval Training section, you receive the benefits of a longer workout with HIIT because of that high intensity interval followed by a recovery period at moderate intensity. Your body's metabolism will be raised for several hours after you've completed a HIIT workout.
This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace. You will burn more calories than ever and never have to spend an hour on the treadmill barely working out again !
The Wellness Project
