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Catch a breath of fresh air and enjoy the benefits of high intensity fitness training on the Cardiff shore every Saturday at 8:00 AM. Meet in front of Cardiffit and bring water and a towel. Classes are $20.00 each.
What is the focus of the 3090 Beach Workout?
Research advances have shown that vigorously intense training is more effective at improving cardio-respiratory fitness than moderate intensity training. By performing repeated bouts of high intensity sprint-type exercises over several weeks, you can unlock your innate "fountain of youth" - Human Growth Hormone.
3090 focuses on the key to developing excercise-induced human growth hormone (HGH) - fast twitch and short sprint interval training, increasing muscle oxidative potential and doubling endurance capacity[1]. The underlying principle is the rule of "3090" - 30 seconds of intense exercise followed by a 90 second cooldown period.
What are the benefits of HGH?
For a middle-aged adult, HGH can reduce body fat, tone and build muscle, stop the signs of aging, increase energy, and increase sex drive[2]. It keeps the heart young and prevents heart stiffening that had been thought to be an inevitable consequence of aging[3].
I'm still a bit skeptical; what is the science behind 3090?
With so many questionable fitness programs floating around, we don't blame you! The answer to this question is technical, so bear with us.
The facts indicate that low intensity cardio simply is not as effective[4]. Low intensity aerobic exercise that is typically prescribed for endurance training or help is not very effective at increasing aerobic enzyme activity in type II muscle fibers, which comprise approximately half of the fibers within the thigh and calf muscles in most people. Thus, low intensity aerobic training is not a very effective or efficient method for maximizing aerobic adaptations in skeletal muscle; high intensity sprint type exercise over several weeks or months, however, can induce profound changes in skeletal muscle[5].
On a cellular level, mitochondria are the innate powerhouses. They keep you moving. Aerobic exercise increases the number of mitochondria in muscle cells by 50%. Training fast twitch muscles doubles the mitochondria number in ouput. New research shows that training fast twitch muscles at near-100% levels was enough to roughly triple mitochondria output in eight weeks[5]. The result? A healthier, more energetic body.
Great! I'm on board. Anything else that I should know?
Wise choice. You can adapt a nutritional strategy to maximize results. Prior to training, do not consume any high-fat meals one hour prior. Take 2 grams of L. glutamine. During the training, drink lots of water. Afterwards, consume 20 to 25 grams of protein and limit high glycemic sugar for two hours.
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