Our Exercise

There was once a time when exercise meant a few sessions each week spent training or playing sport. Today, science helps us to understand the most efficient approach to support a healthy lifestyle. Studies have shown that in order to lose weight, you need to combine three types of activity: high-intensity interval training (HIIT); resistance training; and, low-intensity, or “incidental” activity.

High-intensity interval training (HIIT)

A high-intensity interval training (HIIT) workout combines short bursts of intense exercise with quick periods of rest. Since the discovery of HIIT, evidence of its benefits has continued to grow. Researchers have learned that unlike low-moderate intensity exercise, HIIT directly targets visceral fat, burning away the fatty deposits that can lead to insulin resistance and type 2 diabetes.

Our aim is to get you to a healthy weight with minimal fuss, in minimal time. This is why HIIT is central to our exercise plan: we know how busy life can be, and so we work with your schedule, not against it.

Recently, studies have also shown that as well as improving fitness, HIIT can actually reverse the effects of ageing on the mitochondria – the power-houses of the cell. As we age, the ability of the mitochondria to obtain energy by burning glucose declines. When tested, HIIT boosted the performance of mitochondria by 49% in people aged 18-30, and by a stunning 69% in people aged 65-80.

Resistance training: it’s not just for body-builders

Muscle accounts for 20% of resting calorie expenditure. And so, the more muscle tissue you have, the more energy you burn up at rest. This is why resistance training forms a key part of The Fast 800 exercise plan, alongside HIIT workouts.

Research suggests that in order to obtain maximum reduction in blood pressure, your workout should also include at least one element of “isometric” training. Isometric training involves maintaining a fixed position rather than carrying out repeated movements. Examples include the plank, the wall-sit, and the glute-bridge. The exercise programme is continuously evolving and as a result, we have recently introduced Pilates as a low-impact exercise to build strength and flexibility.

By building more muscle tissue, you can expect to achieve:

  • Increased lean body mass and muscle strength
  • Better body shape
  • An improved resting metabolic rate
  • Lower fasting blood glucose
  • Lowered risk of osteoporosis, and
  • Lowered blood pressure

Incidental exercise

It is well-known that in order to be fit, you have to engage in what doctors call MVPA – “moderate/vigorous physical activity”.

What is less well-known is that your activity level between training sessions also impacts strongly on your health. In a review of 48 studies conducted over a 15-year period from 1996 to 2011, researchers found a clear link between sedentary behaviour (independent of physical exercise) and mortality risk. Living a sedentary lifestyle was also a predictor of increased weight gain from childhood to adulthood. A further study has shown that in older adults, incidental activity can help to protect against cognitive decline.

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