On Tuesday, February 10, 2009, I completed, what I considered, a very interesting echo stress test.  The test, non-invasively, examines the function of the heart at rest through a series of ultra-sound tests conducted by a cardiac technician.  This includes examining the cardiac output, valve function and heart wall thickness.  This is followed by a treadmill test, started gradually, followed by increased speed and incline to test how the heart’s functions respond to exercise induced stress.  Blood pressure is recorded at several minute intervals.  Immediately upon the completion of the exercise, readings are again recorded by the technician with oversight by the attending physician.

I was particularly interested in my performance since it had been nearly one year since I had even set foot on a treadmill at Main Line Health and Fitness.  ALL of my training had been confined to twice- a- week circuit-type training on the third floor or at On2Fitness.  The protocol followed was the “branded” Main Line Health and Fitness concept of working the major muscle structures of the body, utilizing MedX and Nautilus machines, in a nearly non-stop manner through a one-half hour training session.  Unlike standard cardiovascular type workouts which place emphasis on repetitive movement around the hips and is performed on “cardio” equipment (treadmill, bike, elliptical) or traditional aerobic classes (spinning, step, high impact dance etc.), the strength training circuit paradigm works ALL of the muscular structures of the body, from the largest to the smallest!  The concept is to improve functional ability-strength, cardiovascular ability and flexibility ALL IN ONE WORKOUT!  Training in this fashion takes the heart rate up significantly within the first several minutes and keeps it elevated for one half hour while simultaneously strengthening all of the muscular structures and if utilizing machines as opposed to free weights,  works the muscles through their full range of motion stimulating greater flexibility. (Note:  This is the EXACT strength training routine that Todd Carmichael utilized to train for his world record solo trek across Antarctica in Nov-Dec. 2008!)  A second prime benefit of such circuit-type training is that it ELIMINATES the high level of impact force on the joints that is indigenous in running-type programs, which programs are often counter-productive for increasing overall strength and flexibility.

THE RESULTS OF THE STRESS TEST

At nearly sixty four years of age, 5’11” and 175 pounds, with a body fat level of approx. 8%, my results as related to my response to exercise induced stress, were in the top 1% of my age group.  With a resting pulse of 58 beats per minute, my heart rate climbed to 170 beats per minute after 15 minutes of intense treadmill work and returned to normal within the recommended protocol, as did my resting blood pressure of 125-70.

These results DO NOT indicate that I am immune to heart disease.  Stress tests are merely ONE indicator of healthy heart function.  However, I DO believe that this test identifies that the specific training protocol that we recommend at Main Line Health and Fitness can be an effective stimulus for a safe, medically-sound paradigm for improving strength, cardiovascular ability and flexibility in one all-inclusive workout.

THE EXACT WORKOUT

1. LEG EXTENSION OR MEDX MEDICAL KNEE MACHINE
2. LEG PRESS OR SQUAT
3. LEG CURL (SEATED, SIDE OR PRONE)
4. HIP EXTENSION OR MEDX MEDICAL LUMBAR EXTENSION MACHINE
5. PULLOVER
6. TORSO/ARM
7. LATERAL RAISE
8. OVERHEAD PRESS
9. ROW
10. ARM CROSS, 10degree OR WOMEN’S CHEST
11. CHEST PRESS OR DIP
12. BICEP
13. TRICEP OR DIP
14. ABDOMINAL, OR MEDX MEDICAL TORSO ROTATION, OR MEDX MEDICAL CERVICAL EXTENSION

NOTES

• If attempting this workout, there should be a careful “BREAK-IN” period.  DO NOT initially move quickly from one machine to the next.  Eventually, this program can and should be completed in approximately 30 minutes.
• Though, there should be little rest BETWEEN the machines, the repetitions should ALWAYS be performed in a slow, smooth manner.
• Train no more than twice a week on this program.  If desirable, you may incorporate traditional cardio exercise between workouts.  However, if you are not getting progressively stronger or if you feel “depleted”, tired or lack energy etc, you are not recovering from the stimulus.  Remember:  Exercise DOES NOT produce results!  Exercise STIMULATES results.  It is the REST following the stimulus that ALLOWS results.
• Staying lean and hard is most efficiently attainable by training hard and eating a well balanced diet comprised of complex carbohydrates, lean proteins and healthy fats.  If you are adding body fat, you are eating too many calories!