Health: The Truth About Exercise

Health: The Truth About Exercise

I watched a documentary on BBC 1 last night entitled "The Truth About Exercise".  The programme uses the latest research to dispel some myths about exercise and to report the latest research on studies helping us to live healthier and longer lives.

This is what I took away from the programme (most of these figure in my personal philosophy in relation to movement):

1. short bursts of High Intensity Interval Training (HIIT) using protocols such as Tabata can be more advantagous than hours spent with moderate level steady state work such as jogging;
2. Non-Exercise Activity Thermogenesis (NEAT) i.e. as I call it "Pottering" around - i.e. low intensity movement that is not sitting - like standing, walking and just generic day-to-day everyday movement is more benefical than we realise;
3. that we all respond to exercise in different ways - "one size does not fit all";
4. that diet (as well as exercise) contributes to a healthy body composition;
5. improving V02 max and insulin sensitivity (through exercise) is a key way to improve long term health and longevity;
6. mind over matter - the mind tires before the muscle even though we often assume it is the opposite;
7. (and with a little tongue-in-cheek) the irony that most people (in this case scientists) advising us on what we should be doing - often don't seem to practice what they preach or don't appear to be reaping the benefits themselves.  I call this the "hairdresser syndrome" they can create great hairstyles for clients but that doesn't mean they will make the best decisions for their own hair.

If you reside in the UK you can use the BBC's iPlayer to watch this documentary for a limited time (expires 30 March 2012)  --> Horizon: The Truth About Exercise

There is a small clip below from the documentary on High Intensity Training for those who reside outside the UK via YouTube.

Workout: Tabata Thursday VII

Workout: Tabata Thursday VII

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup x 2

Workout: 

Tabata Intervals (21 minutes including rest periods) *

• 20s 2 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
• rest - 60s
• 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s Double Unders or Jump Squats , 10s rest - (repeat for 8 rounds)
• rest - 2m

* The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 24-32kg Kettlebell - male, 12-16kg - female

Finisher: 

• 100 Floor Wipers (use a plate, kettlebell or barbell)

Workout: Tabata Tuesday VI

Warmup:

• 5 min moderate Row (cover around 1km)
• Fitness Explorer - Warmup
• Precision Jumps

Workout: Tabata Protocol

Perform 20 seconds work at maximum (100%) effort, followed by 10 seconds rest. 

• Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
• Deadlifts (bar only) 20 seconds, rest 10 seconds;
• Bear Crawl 20 seconds, rest 10 seconds;
• Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle eight times,1 minute rest per cycle.

Finisher:

100 Burpees

Workout: Tabata Thursday V

Workout: Tabata Thursday V

Warmup:

• 60 seconds shadow boxing
• Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes including rest periods)

• 20 sec 1 arm KB Clean & Press**, 10 sec Rest - (repeat for 8 rounds).
• rest - 30 sec
• 20 sec Air Squats, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec Drivers, 10s rest - (repeat for 8 rounds)
• rest - 30 sec
• 20 sec standing start Long Jumps (max effort),10 sec rest - (repeat for 8 rounds)
• rest - 2m 30 sec

* KB = 20kg Kettlebell - male, 12kg - female, you can substitute dumbbells for kettlebells (but add 2kg). 
** KB should touch floor in between reps, swap arms as needed.

Finisher:

150 Jump Pull-Ups