High Intensity Exercise: Dr. Mercola (Slow lifting, Peak 8, and vibrating plate technology)

  • Posted by a hidden member.
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    Feb 22, 2013 4:52 AM GMT
    If you are working out at a moderate intensity multiple times per week, whether cardio or strength training, I highly recommend that you reconsider. I have switched to High Intensity Interval Training (HIIT) and High Intensity Strength Training (HIST), and my results are VERY encouraging. But you have to be patient, consistent, informed, and open to the idea that less is more... As with everything, diet is 75% of success. YOU ARE WHAT AND WHEN YOU EAT!! I thought diet would be the hardest part, but for me it is sleeping. I simply do not sleep enough, and that is undermining my results at this point... I have to get better about that...

    At least once a week you should consider doing very slow and moderately heavy weight training (and if you lift intensely enough, one 12- to 15-minute session may be the only weight workout you need for a few days, if not the entire week). If done purely as described by Dr. Mercola, you do 1 set of 5 compound movement exercises for 5-8 SLOW reps. If you do it properly you should be UTTERLY SPENT. Otherwise you haven't done it right. More about High Intensity Strength Training at this link, which includes the 5 exercises in a list: http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx

    I also strongly suggest you learn about and understand the physiology underlying the Peak 8 program described by Dr. Mercola. Here is the original link: http://fitness.mercola.com/sites/fitness/archive/2010/12/24/a-fountain-of-youth-in-your-muscles.aspx. I will include his suite of videos for Peak 8 at the very bottom. I have altered what he describes a tiny bit, so I do a 3-minute warm-up, 8 oscillating intervals of 30 seconds full out effort (separated by 90 seconds of moderate movement), and a 2.5-minute cool down (total = 20 minutes exactly). I burn 300 - 400 calories in 20 minutes, rather than an hour, and I can feel that my metabolism is racing for hours afterward. There are also many benefits to interval training that low intensity exercise simply cannot duplicate (not to mention elevated risk of injury, inflammation, and impact that come from extended bouts of low/moderate intensity activity). Again, if you do this correctly, you should be DONE after 20 minutes. You should not be able to continue, nor would you want to. Everything is explained very clearly and concisely by Dr. Mercola and his guest.

    I have tested and fallen in love with the PowerPlate Pro 5, because of a recommendation from Dr. Mercola, and I have bought a refurbished one that will arrive soon. Here is the original link: http://fitness.mercola.com/sites/fitness/archive/2011/03/08/power-plate-the-ultimate-whole-body-workout.aspx. Consider finding access to vibrating plate technology. You can learn more about it by going to YouTube and doing a search on these terms: Mercola Vibrating Plate Tony Swain. There are a suite of videos to go with the Power Plate, which is extraordinary technology. I can't wait to have mine!!! I broke a sweat just standing on it, and it dramatically increased the intensity of what I was doing without increasing the impact to my body. In simplest terms, Force = Mass x Velocity. Instead of increasing mass/weight for greater strength training, vibrating plates increase velocity/gravitational force. Same formula, but adjusting a different variable. You really must experience it. It is remarkable.

    Here is one of the videos demonstrating the PowerPlate:


    Lastly, here is the Cardio info about Peak 8

    Here is the original link again:
    http://fitness.mercola.com/sites/fitness/archive/2010/12/24/a-fountain-of-youth-in-your-muscles.aspx

    If you want to watch the videos separately from reading the article, they are here:
    Introduction to the program


    Basics explaining why HIIT is effective


    Diet and HIIT


    Demonstration, part 1 of 2


    Demonstration, part 2 of 2



  • calibro

    Posts: 8888

    Feb 22, 2013 12:48 PM GMT
    give me the cliffnotes peen part
  • SomeSiciliano...

    Posts: 543

    Feb 22, 2013 4:09 PM GMT
    Interesting logic....thanks for posting.
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    Feb 22, 2013 4:38 PM GMT
    calibro saidgive me the cliffnotes peen part


    Reader's Digest Version:
    Work out for 15 minutes at an intensity that will make you nearly puke, regardless of whether it is cardio or strength training. Eat several small meals throughout the day. Sleep 8 hours. Do not do more than 15 minutes/day, and do not do cardio and strength on the same days. Leave at least one day for total rest.
  • Medjai

    Posts: 2671

    Feb 22, 2013 4:52 PM GMT
    This is what crossfit has been doing for years...
  • gwuinsf

    Posts: 525

    Feb 22, 2013 5:47 PM GMT
    When I had a trainer a few years ago he had me do the vibration plate thing. I thought it was ridiculous. Frankly, I'm not sure what the benefits are. And he really couldn't explain it to me. I felt like I was doing something akin to the weight loss vibration belt of the 60s. From my experience, I do not get what you're saying at all about gravitational force and velocity. I'll read the article to see if it will educate me.

    EDIT: I read the link and sorry I don't buy it. While I'm sure you have to use your micro-muscles to adjust to the vibration, a lot of what keeps you on the platform is your own body weight. It's not like you're in a fun house and have to really focus on keeping your balance or you'll fly off. I simply have a hard time believing that that creates that much of a caloric expenditure that you turn into an effortless "fat-burning machine".

    It really feels like this to me:
    1127.jpg
  • Posted by a hidden member.
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    Feb 22, 2013 6:44 PM GMT
    Medjai saidThis is what crossfit has been doing for years...


    no.
    crossfit sacrifices technique for total number of reps in a time span. it is not the same at all.
  • Posted by a hidden member.
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    Feb 22, 2013 6:46 PM GMT
    gwuinsf saidWhen I had a trainer a few years ago he had me do the vibration plate thing. I thought it was ridiculous. Frankly, I'm not sure what the benefits are. And he really couldn't explain it to me. I felt like I was doing something akin to the weight loss vibration belt of the 60s. From my experience, I do not get what you're saying at all about gravitational force and velocity. I'll read the article to see if it will educate me.

    EDIT: I read the link and sorry I don't buy it. While I'm sure you have to use your micro-muscles to adjust to the vibration, a lot of what keeps you on the platform is your own body weight. It's not like you're in a fun house and have to really focus on keeping your balance or you'll fly off. I simply have a hard time believing that that creates that much of a caloric expenditure that you turn into an effortless "fat-burning machine".

    It really feels like this to me:
    1127.jpg



    Well, you keep spending hours at the gym then. I'll do my 15 minutes and text you from the road. Holla!
  • Medjai

    Posts: 2671

    Feb 22, 2013 6:48 PM GMT
    dancerjack said
    Medjai saidThis is what crossfit has been doing for years...


    no.
    crossfit sacrifices technique for total number of reps in a time span. it is not the same at all.


    Crossfit does not sacrifice technique. That is the most important factor...
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    Feb 22, 2013 6:58 PM GMT
    Medjai said
    dancerjack said
    Medjai saidThis is what crossfit has been doing for years...


    no.
    crossfit sacrifices technique for total number of reps in a time span. it is not the same at all.


    Crossfit does not sacrifice technique. That is the most important factor...



    If that is true, which has not been my experience, then Crossfit is a branding fad used to sell fitness. What works is based on science, not based on Crossfit. The science Dr. Mercola is explaining (and the knowledge of it) predates Crossfit, a company which incorporated (imperfectly and with stylistic latitude) some of these principles within its branded/trademarked system (note: Dr. Mercola gives the information away for free). Are we going to argue about this chicken/egg, despite agreeing on the underlying principles? Also, Crossfit sessions are entirely too long for optimum results, based on the science Dr. Mercola is explaining. Many people have been acclimated to paying a great deal of money for classes/equipment/memberships/clothing/supplements, so that we psychologically invest in what we are doing (if it costs a lot, it must be worth more); however, Dr. Mercola is offering FOR FREE a safer, more efficient way to exercise that creates the same or better results in less time. If you don't happen to like it because it doesn't have a t-shirt that matches your shorts... well, that's your preference.

    As for my investment in a PowerPlate (before you criticize me for being brainwashed into buying expensive equipment), I bought it refurbished through a third party. Neither PowerPlate or Dr. Mercola gain anything from it, and I bought it to enhance what I am already doing. I could get by fine without it, but I wanted it for its own intrinsic value. Is it necessary? No. Is effective? Yes.
  • basnik

    Posts: 36

    Feb 22, 2013 7:13 PM GMT
    excellent. mercola and peak 8-----------

    I have seen this some time ago

    the best is the description of the THIRD TYPE of MUSCLE FIBER and this is important

    THE MAGIC is that it explains how the sprints and inclines activate these fibers for lifelong muscle fiber integrity and these would atrophy otherwise

    icon_biggrin.gif
  • Medjai

    Posts: 2671

    Feb 22, 2013 7:48 PM GMT
    dancerjack said
    Medjai said
    dancerjack said
    Medjai saidThis is what crossfit has been doing for years...


    no.
    crossfit sacrifices technique for total number of reps in a time span. it is not the same at all.


    Crossfit does not sacrifice technique. That is the most important factor...



    If that is true, which has not been my experience, then Crossfit is a branding fad used to sell fitness. What works is based on science, not based on Crossfit. The science Dr. Mercola is explaining (and the knowledge of it) predates Crossfit, a company which incorporated (imperfectly and with stylistic latitude) some of these principles within its branded/trademarked system (note: Dr. Mercola gives the information away for free). Are we going to argue about this chicken/egg, despite agreeing on the underlying principles? Also, Crossfit sessions are entirely too long for optimum results, based on the science Dr. Mercola is explaining. We have been trained to pay a great deal of money, so that we psychologically invest in what we are doing; however, Dr. Mercola is offering FOR FREE a safer, more efficient way to exercise. If you don't happen to like it because it doesn't cost as much... well, that's your preference.


    All I said was that this is the same thing crossfit does. Never mentioned timeline or anything.

    The ideal timeline for a crossfit workout is 15-20 minutes.
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    Feb 23, 2013 4:23 AM GMT
    It should be pointed out, just in case there are gullible people in the audience, that this "doctor" Mercola is a lunatic-fringe figure who operates waaaaay out beyond tin-foil-hat territory. He sells mis-information and magic potions, and some of it can get you killed.
  • Medjai

    Posts: 2671

    Feb 23, 2013 4:24 AM GMT
    mindgarden saidIt should be pointed out, just in case there are gullible people in the audience, that this "doctor" Mercola is a lunatic-fringe figure who operates waaaaay out beyond tin-foil-hat territory. He sells mis-information and magic potions, and some of it can get you killed.


    He's a doctor, so he must know what he's talking about, right?
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    Feb 23, 2013 4:29 AM GMT
    dancerjack said
    calibro saidgive me the cliffnotes peen part


    Reader's Digest Version:
    Work out for 15 minutes at an intensity that will make you nearly puke, regardless of whether it is cardio or strength training. Eat several small meals throughout the day. Sleep 8 hours. Do not do more than 15 minutes/day, and do not do cardio and strength on the same days. Leave at least one day for total rest.


    ok.....using insanity kind of moves, its hard to puke after 15 mins.. maybe 30 mins..

    but i like this thinking...... it adds up with other things i have experienced, and read
  • Zinc

    Posts: 197

    Feb 23, 2013 4:51 AM GMT
    Medjai said
    mindgarden saidIt should be pointed out, just in case there are gullible people in the audience, that this "doctor" Mercola is a lunatic-fringe figure who operates waaaaay out beyond tin-foil-hat territory. He sells mis-information and magic potions, and some of it can get you killed.


    He's a doctor, so he must know what he's talking about, right?


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    Feb 23, 2013 5:27 AM GMT
    oh, i remember now. i'm on realjock. no wonder i want to kill myself for doing anything to try to be helpful.

    anyway, i'm looking at my results and looking at yours and i think i'll keep listening to mercola.
  • Medjai

    Posts: 2671

    Feb 23, 2013 5:42 AM GMT
    dancerjack saidoh, i remember now. i'm on realjock. no wonder i want to kill myself for doing anything to try to be helpful.

    anyway, i'm looking at my results and looking at yours and i think i'll keep listening to mercola.


    In this case, is psychotic ravings seem to have hit on something reasonable. However, in general, he has been discredited completely. Blindly following the reasoning of someone proven to be so wrong is idiocy. Your funeral though.
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    Feb 23, 2013 6:37 AM GMT
    dancerjack saidoh, i remember now. i'm on realjock. no wonder i want to kill myself for doing anything to try to be helpful.

    anyway, i'm looking at my results and looking at yours and i think i'll keep listening to mercola.


    That is a specious argument. Anyone who has been on this site for a few months knows that you are a gifted athlete and I am an old cripple. Just because you suddenly start shilling for this dangerous quack, to whose methods you say that you have recently switched, means nothing.

    It's a bit like the banker down the road from me, who recently bought the nicest mature orchard in the area. Then he put up a sign for the tourists that says the trees are "organic." They look fantastic, but it has nothing to do with the "organic" bullshit.

    The fact is that this Mercola guy has negative credibility. He lies so often and so shamelessly that nothing he says can be taken at face value. If he mixes in a few things that are actually true, it just sows more confusion.

    And by the way, why isn't Mercola showing off a great body?