Does it feel like your workout program is building you up or tearing you down?
Does it feel like your energy and motivation are fading?
These may be signs that you are crash exercising.
Workout programs that encourage this approach are often high on intensity and high fives, but low on quality training and sustainability. Why do we have the mindset that we have to murder ourselves for a workout to be effective? Maybe we’ve watched too many episodes of the Biggest Loser.
Take a look at this study of extreme crash exercising and dieting:
A study was done to see how the Biggest Losers fared after the extreme workout and crash dieting program was over. Sadly out of the 14 contestant’s studied only 1 was successful in keeping their weight off and some were even heavier than they were before the contest! There is a reason why gyms are habitually packed after New Years day and back to normal by Valentines day. No amount of determination and commitment to resolutions are strong enough to overcome the negative effects of doing it wrong.
Here are some additional problems with extreme crash exercising:
Increases inflammation in the body.
Increases the risk of heart disease.
Further reinforces the body to burn sugar for energy and not fat.
Increased cortisol levels and stress.
Increases risk of injuries.
Can lead to extreme fatigue and a decrease in energy also known as over-training.
Mental fatigue and loss of motivation.
So, what is the right approach?
Consistency & full spectrum training.
The right approach is built on the training concept of super-compensation, or also known as the Goldilock’s rule where there is ‘just right’ balance of workout intensity, timing and recovery. This is the secret that Olympic athletes use and it can make all the difference for you too. Let us explain the science further.
After a training session, the amount of recovery needed is dependent on the intensity and duration of the exercise stimulus. The optimal time to train again is once your body has recovered and ‘supercompensated” to a temporary higher peak of fitness. The right intensity followed by adequate recovery create the upward staircase effect and the overall increase in fitness shown in diagram A.
Conversely, training high intensity too often has the opposite effect as shown in diagram B. Diagram C is an example of how inconsistent workouts with too much time in between lead to a stagnant fitness level.
Today’s mainstream fitness is flooded with High intensity interval training (HIIT) workouts. HIIT has a place in a smart training program but doing it every workout can lead to the outcomes shown in diagram B and C and lead the exercisers to either, over-train, give lukewarm efforts, be inconsistent, or to quit altogether. All of these outcomes sell the well intentioned short.
So how can we keep from crash exercising and take advantage of super-compensation?
Here are our top 7 tips to help maximize your time, health and fitness:
Aim for consistency because consistent workouts will always win over scattered, high intensity workouts
Follow up a hard workout day with an active recovery day or a rest day
Plan and schedule your workouts according to a smart training plan. Success seldom happens form being random
Vary the intensity of your workouts throughout the week and minimize lukewarm efforts. When it’s time to go easy - go easy, so that when it’s time to go hard, you can.
Understand & accept that it takes time
Listen to your body and learn the difference between needing recovery and feeling lazy
Learn to value recovery as much the workouts themselves for your body and mind. The critical work of rebuilding and repair happen during rest after a workout, so let your body work it's magic.
At Kineo fit we eliminate the guesswork with our full spectrum training schedule.
Our mix of power, mobility, strength, strength endurance, and ultra workouts are designed to optimize the ‘just right’ principle of the Goldilock’s rule which means quicker, safer and lasting results. Using this approach is how our members have stuck to a routine and found success after trying many other solutions. Real, lasting changes take time, consistency and commitment. We encourage you to move right, eat right & train smart to get the best results. Part of our mission at Kineo Fit is to educate people on the best approach to training in the haze and hype of today’s crazy fitness industry.
Interested in learning more about how training smart can help you?
Come try a free session today
“The best results come though consistently doing the right things over time”
A program built on: 🔑moving right, 🔑eating right and 🔑training smart produces the 8 spokes of success.
All these essential spokes work together to create lasting momentum towards your goals.
“ I finally feel fit, strong and confident. Kineo has been a game-changer... now I am living an active lifestyle and feel more accomplished than ever!”
We would love to be a part of your 2020 story!
Kineo Fit combines the power of community, expert training, and accountability.
We encourage you to read more Kineo member stories to learn more about our workouts, or to scroll down to read more about the science that makes Kineo Fit work for so many Colorado Springs residents. We are a locally owned company built for your Colorado lifestyle. We can’t wait for you to experience your first class!
Eliminate the guesswork
How we provide the structure for success
3 key🔑🔑🔑 elements
💪Move Right
Strong joints, muscle balance and proper movement patterns are essential for optimum performance and injury prevention. It is important that we start correcting bad movement and imbalances before they become a roadblock to your success. You will be given a free FMS movement assessment from which we will give you the corrective exercises you need to start to move better right away. Our expert training staff provide the form correction and the excellent training you need to move right no matter what your fitness level or physical problems you may be dealing with.
🍎Eat Right
How you fuel your body is one of the most important keys to your success and is fundamentally important to increase energy, consistency, to have quality training sessions. Our accountability coaching program and eat-right challenges will help you form the habits you need to eat right.
📊Train Smart
The combination of our strength, strength endurance, power, ultra, and mobility workouts are specifically designed to maximize adaptations in the body. We use the best heart rate technology to make sure that each individual is precisely working out at the right intensity for them. Instead of tearing you down, our program offers the perfect mix to keep you feeling energized, recovered and ready for the next challenge whether that’s your next workout with us or your next adventure outside.🚣🚵🏂🏊
the spokes explained
All of these spokes work together and just one missing spoke can cause a breakdown of the entire wheel. Many of our members for the first time have experienced phenominal success at Kineo Fit after coming from other group exercise gyms or trying it on their own. Here are the 8 spokes explained further:
✔Increased Energy
Fueling your body with the right foods and training smart will greatly increase your energy which will encourage more physical activity and your zest for life.
✔Consistency
Consistency is where the rubber meets the road. Our smart training program rewards consistency by keeping each workout fun and challenging while balancing workout intensity and muscle fatigue throughout the week. If consistency has been a problem for you we recommend adding an accountability coach. It can make all the difference.
✔Stronger Joints
Stronger joints are a result of correcting muscle imbalances, correcting movement patterns and strengthening critical stabilizing muscles through smart functional exercise and moving right.
✔Muscle Balance
Improved muscle balance helps with reducing pain, increasing range of motion and increasing strength. Muscle balance is the relationship of opposing muscle groups across each joint. This balance would include strength vs weakness and tightness vs flexibility.
✔Sustained Adaptation
Eating right and proper exercise programming will have your body ready to work out at the proper intensity each workout. These consistent quality training sessions will produce plateau busting results year after year.
✔Quality Training Sessions
Our full spectrum training schedule and eating right will have your body ready to make the most out of every workout maximizing your time and results.
✔Movement Patterns
Proper movement patterns are essential for reducing injury and achieving optimum levels of performance. Bad movement patterns are often a results from compensations due to injuries, weak or tight muscle groups and sedentary lifestyles.
✔Injury Prevention
Nothing will reverse your progress towards your goals faster than injuries. Moving right and training smart work together to produce better movement patterns and muscle balance greatly reducing risk of injury.
“Training at KineoFit helped me race in my first triathlon, get back to skiing pain-free, and advance my mountain biking skills.”