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If you are afraid to exercise because you think that after you stop, your muscles turn to fat, you are out-of-shape for the wrong reason.

Quick Gym’s program burns fat and builds, not turns fat into muscle.

Muscles can’t possibly turn to fat. When you exercise, your muscles become larger and stronger because exercise causes extra protein building blocks, called amino acids, to deposit in muscles. All day long, amino acids pass from your muscles into your bloodstream and then back into muscles, with exercise as the major stimulus to force amino acids back into muscles. When you stop exercising, fewer amino acids go back into muscles and they become smaller. Amino acids that do not go back into muscles, are picked up by your liver. Since your body has no way to store extra protein, your liver uses them for energy or converts them into fat. So if you stop exercising, you have to eat less or you will become fat, but muscles never turn into fat.

Gabe Mirkin, M.D.

A regular exercise program helps to lower high blood levels of homocysteine, according to a recent study from multiple medical centers (European Journal of Applied Physiology, November 2006). Everyone agrees that high blood levels of homocysteine increase your risk for heart attacks, but at this time, nobody knows why. More than 200 papers show high blood levels of homocysteine are associated with increased risk for heart attacks, strokes and dementia. However, three recent studies show that lowering blood levels of homocysteine does not prevent these conditions. This has disturbed many researchers because they cannot explain how lowering a risk factor for a disease does not help to prevent that disease.

It may be that homocysteine does not cause heart attacks, strokes or dementia, but is just a marker associated with them. For example, homocysteine comes from methionine, an essential amino acid found primarily in meat. Meat is also a rich source of saturated fats which are known to increase risk for heart attacks and strokes in people who ingest too many calories. So, lowering homocysteine does not prevent heart attacks, strokes and dementia because homocysteine does not cause these conditions. However, lowering saturated fats does help prevent heart attacks and strokes.

Saturated fats are harmful to a person when he gets too many calories. Dietary saturated fats go to the liver where they are broken down to 2-carbon units. If the body has enough calories, the liver uses these 2-carbon units to make cholesterol. On the other hand, if the liver does not get enough calories, the 2-carbon units are burned for energy to carbon dioxide and water and never form cholesterol. Exercise helps to burn calories. So exercise uses up calories that would other wise have been used to manufacture cholesterol. Stay tuned; the issue is not settled.

It totally blows my mind the research that has been out for years on High
Intensity Interval Training (HIIT). It’s noted as early as the 30’s two
german trainers use HIIT to lean out their athletes and started
breaking record after record. Roger Bannister used HIIT and was the
first man to break the 4 minute mile. While it’s new to most, HIIT is old hat to top performers. Quick Gym only uses HIIT Programs because HIIT provides 100% better results than long duration cardio when it comes to heart health.

Read More at…

Exercise for Your Heart and Lungs

Source: www.thestretchinghandbook.com

An Introduction to Anti-Aging for Your Heart and Lungs.

This is an article from a Jacksonville paper. Even when the experts say it can’t work, it works

Four Minute Workout

Created: 11/14/2007 7:16:38 AM Updated: 11/14/2007 2:36:36 PM

JACKSONVILLE, FL — A four minute workout sounds too good to be true. But the makers of the ROM (Range of Motion) machine say it is possible.

The machine is made up of two parts. The upper body workout resembles a rowing machine but with resistance in both directions. The lower body workout looks like a stair stepper but you stretch much more than on a typical machine.

The big question is how can you get a good workout in 4 minutes? The company’s web site says the time required for an effective cardio-vascular exercise depends on the degree of oxygen consumption during the workout.

Fitness experts at Jacksonville’s Hit Center say there is some science behind that statement.

“Every liter of oxygen you use for exercise is five calories burned,” says Aaron Marston, Executive Director of Jacksonville’s Hit Center. “So regardless of what exercise, it all comes down to the amount of oxygen you use.”

The makers of the ROM claim users work so hard that they use as much oxygen in four minutes that people use working out in a normal 30 to 45 minute workout.

But Marston says that isn’t likely. “Even an elite athlete with a high amount of lean muscle weight is only going to be able to burn 80 to 100 calories in that time.”

(Insert from Quick Gym. True. It’s the results after the workout not during the workout that makes this possible).

However, the ROM does appeal to people who are extremely busy. Galen Bauer often works 80 hours a week as a lawyer. And his busy day doesn’t stop there.

“I have a wife and a baby at home and a house to take care of, so when you get home there’s lots of other stuff to do,” says Bauer. “That doesn’t leave time for working out.”

So Bauer decided to try a friend’s ROM and do the four minute exercise everyday for two weeks.

After trying the machine he says the workout is ten times harder than any exercise he had done before.

“There’s resistance in both directions,” says Bauer. That resistance really starts to wear a person down in the four minutes on the machine. “You really have to push down hard on the pedals to get them to move,” says Bauer.

He felt the impact immediately after getting off the machine. “It feels right now like I got more than a normal workout because it’s hard to breathe,” said Bauer. “My legs hurt already and I’m sweating in only 4 minutes.”

But Galen says he had some concerns about the workout too. “For the next hour after the workout you feel your body is trying to catch up,” says Bauer. “And I wonder if that is healthy.”

By Julia Crowley First Coast News

He also says you can not go right back to work after the exercise. “If you’ve done the workout with an honest effort then you are sweating,” says Bauer. “Then it takes time to cool down and catch your breathe. You can’t just answer the phone four minutes later.”

(Insert from Quick Gym. Our fitness club is cool enough that no matter how hard you work, once you get accustomed to the workout, a week or two, 98% of our members do go right to work. Try that after being on a tread mill lolly gaging as most people do).

BUT HE DID GET RESULTS WITH THE ROM. In two weeks he worked a total of 56 minutes in all. And he lost 8 pounds in that time.

(Insert from Quick Gym. In 3 weeks we have members take up their belts as much as 6 inches).

The machine does come with a hefty price tag. New 14,615.00. People who have used the machine told First Coast News that it is worth the money.

(Insert here from Quick Gym. Just consider the money you will save on medical bills because of the health benefits of exercise and the price is cheap. At Quick Gym we get used one and are able to save purchasers as much as 6k sometimes.)

But Bauer says it’s a big commitment. “That is a big investment and I don’t know if I would stay committed to the workout long enough to pay off the investment.,” says Bauer.

(Insert here from Quick Gym. Commitment is required. You have to use it to get results but with only 4 minutes a day statistics show that 95% of people stay committed to exercising, while 93% of people stop going to the primitive gyms or stop using the premitive home equipment in the first 90 days).

According to Prevention Magazine, a workout before you head to the office or during your lunch break can improve your job performance say researchers at England’s University of Bristol. 79% of respondents in the study reported improved mental performance and better relationships with colleagues; 74% said they managed their workloads better; 21% reported higher concentration and productivity levels and 25% made it through the day without unscheduled breaks. Quick Gym of Colorado Springs provides just the venue!