DailyOM: What does a "science-based workout" mean?
Stefanie Turner: A science-based workout means there are evidence-based techniques used in the workout to get you real results, as opposed to you guessing what may work and simply doing what might feel good. For this workout series, there is a lot of scientific evidence behind the exercises we will be learning: high-intensity interval training (HIIT), strength training, and yoga training. Combining these techniques all together also happens to be super fun and one of my favorite ways to train, since the variety of styles keeps it fresh and fun.
HIIT training will challenge your cardiovascular fitness. You'll feel the burn in your muscles during the strength training, and just when you think you can't take more burn, the yoga sequence offers a great way to slow down your heart rate and calm your nervous system to optimize recovery and relaxation. Throughout the course you'll learn how to use all these methods in your training, and why they're effective in optimizing your metabolic rate and assisting your body to work at its most advantageous for your health.
DailyOM: What type of results can we expect from doing this course?
ST: After completing this course you'll be much more knowledgeable about how and why to include certain elements in your fitness routine as you move forward. Physical results will vary depending on many factors, such as your current fitness level, individual body type, and diet. After this 14-day course, you should feel more fit, with increased strength and improved cardiovascular endurance. You can keep repeating the course as many times as you wish to get your desired results.
DailyOM: Can we really achieve much in just nine minutes a day?
ST: Yes, absolutely! By setting aside just nine minutes a day to work on your health and fitness, to move your body and clear your mind, the results, both physical and mental, can be huge. I personally find that when I'm busy training clients at my studio, I often find it hard to set aside time for my own training. However, if I complete three minutes of HIIT, three minutes of strength training, and three minutes of yoga, following what is set out in this course, I can get a really effective session despite my limited time. I feel so great when I do this and notice great gains in my strength and fitness when I do this on a daily basis.
If you're already training consistently, I encourage you to take the more advanced progressions that are offered in the lessons, and perhaps add the lessons on top of your already established program. Due to the effects of plateau and adaptation, as explained in the course, you ideally want to always be building up your training sessions to be longer and more challenging as you progress on your health and fitness journey.
DailyOM: Will this course be suitable for any fitness level?
ST: Throughout the course there are different progressions and regressions offered for different fitness levels. If you are an absolute beginner, be sure to take it slowly and modify as necessary. If you are more advanced, challenge yourself and see if you can complete the more advanced options for each exercise. Completing all repetitions with great attention to your form is also vital. Sometimes the slightest adjustment in your form can make all the difference to the effectiveness of the exercise. I even notice this with myself, with my body wanting to take the path of least resistance. Sneaky little cheat moves can come in, making the exercise less effective and less difficult. Always make sure that you are remaining present in the workout. Try to create an environment, both physical and mental, that is as distraction-free as possible. If you can remain focused throughout the workout, this will be a massive game changer to your training!
DailyOM: Is it normal to feel muscle soreness after the lessons in this course?
ST: When starting a new fitness program, it's certainly normal to feel some muscle soreness and fatigue. I like to remember the mantra that nothing ever grows inside of your comfort zone. A certain level of discomfort is often a sign that you're reaching new levels of strength, but it's important to honor your body and listen to it, gradually working your way up to taking the more advanced options that I offer throughout the course. The yoga sessions offered throughout the course should help with muscle recovery and fatigue, but optimal rest and hydration is also vital.
DailyOM: Walk us through the journey of this course.
ST: We start by learning some basic moves in HIIT, bodyweight strength training, and vinyasa yoga. We slowly layer onto these basic moves as the lessons progress to make the workouts more challenging and add more variety. Sometimes we'll focus an entire lesson on just one training style, and in others we use all three. As we build intensity, you may feel more challenged and notice that the exercises progress at a faster pace. This is normal and I encourage you to do your best to keep up. If you feel like the pace of the exercise is too fast for you, simply slow down, even press pause if you need to, then press play again once you have caught up. Try to complete every session in its entirety for continuity and progression. You may experience frustration if you cannot complete an exercise. This is normal, but I urge you to have patience with yourself and treat yourself kindly. Do not give up! Simply do your best and follow the regressions as needed. We all need to start somewhere.
Once upon a time I couldn't do a single push-up. But with persistence and dedication I got there in the end, even though it took me a long time. There are three different training styles being taught to you in this course, and you are bound to like one of them the most and probably struggle with at least one. My hope and wish for you is that you become a well-rounded and versatile athlete by the end of this course, learn what your strengths and weaknesses are, and learn techniques for working on those weaknesses.
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