I’m currently designing a new HIIT (High intensity interval training) workout that we’re going to feature at the studio. The name of the workout is Metabolic Disruption. It will be rolled out this October. The name is self-descriptive. The goal of this workout is to ramp up your metabolism by completing multi-joint, compound movement exercises at specific heart rate levels for a set duration. The exercises are self-limiting. Internationally recognized, physical therapist Gray Cook recently wrote a great article about what self-limiting exercises are & their importance in health & fitness.
Here’s a brief excerpt taken from the article. “Self-limiting exercise demands mindfulness and an awareness of movement, alignment, balance and control. In self-limiting exercise, a person cannot just pop on the headphones and walk or run on the treadmill, fingering the playlist or watching the news on a well-placed monitor. Self-limiting exercise demands engagement.”
I wanted to add a workout that will be challenging, beneficial for fat loss, and safe. It came out of necessity. We currently have workouts for fat loss & strength, core, and mobility. Strength and mobility are the main cogs in our current roster of workouts, but I wanted to add something equivalent to running or using a rowing machine. I didn’t want the impact of running, and something easier to learn than rowing. This workout will fit the bill. There will be a small level of trial and error, but that’s with anything new.
I recently got into a discussion with a client of mine who does some volunteer work with the Air Force. He was very negative on testing. His thoughts were that money and time are wasted with testing. I partially agreed. Waste can happen with excessive testing. Michael Masterson wrote a best seller, Ready, Aim, Fire. It’s a book that’s written for the entrepreneur and business owner. In starting a business, you have to be ready to try things not knowing if they are going to work. Mark Zuckenberg, of FaceBook, has a famous mantra “move fast and break things”. I’m dealing with people’s bodies at the studio, not a picture of what they ate for lunch, so I may move a little slower than Mark. I do agree though that some people fall into that trap of waiting and not moving forward until everything is perfect. I’ve learned that nothing is ever perfect. I’ve taken the approach to take some calculated risks and to be in a state of constant “tweaking”.
When I started small group training 3 years ago I experimented with how large I could go in group size, before I felt a drop in quality of instruction and coaching. I went as large as 8 people in a single workout. After a few months of trying I realized 8 was too large and dropped it down to 6 people. I was able to pull off 8, but knew the amount of energy required wasn’t something I could replicate repeatedly. In the big picture, I also knew I couldn’t expect every trainer I hired to have the skill set to pull it off.
Next I played with the work to rest ratio. Initially we used a 1:1 ratio. Complete an exercise for 30 seconds, rest for 30 seconds, then rinse and repeat. After watching heart rate levels drop too drastically we quickly adopted the 2:1 ratio, and once every 5 weeks we use a 3:1 ratio to add a spark. We call that Red week. I’ve played with everything from studio layout to the flow of members between sessions. It’s never perfect, but this constant environment of tweaking allows us to get closer and closer to our masterpiece. Stay tuned and I’ll let you know how it turns out.
I’ll see you at the studio.