The Secret Weapon in Fat Loss-
Ultimate Sandbag Training
In the last few days we caused quite a stir showing that a specific exercise in our Dynamic Variable Resistance Training (DVRT) program out performed some pretty popular exercises and fitness equipment. Yes, the Ultimate Sandbag Training Rotational Lunge outperformed the kettlebell swing and Battling Ropes in an informal test. Most people got caught up in the calories burned during our Ultimate Sandbag Training Rotational Lunge and the other two modalities. (CLICK HERE to Read the Results)
Some thought that the difference of an average of 15.5 calories per the 5 minutes and 45 seconds doesn’t sound like a lot. However, if we look at the timeline of a 30 minute workout (assuming we keep these paces) it would result in an 81 calorie difference. Because all three of these exercises are high intensity if you are going to burn an extra 81 calories I say thumbs up! Yet, this was not the most significant part of what we found within testing our Ultimate Sandbag Training.
Ultimate Sandbag Training at High Intensities
The more powerful insight could be in the relationship o the heart rate. In recent years High Intensity Interval Training has been shown as a far more effective means for losing fat and sparing muscle. In fact, a study performed by Tremblay, examined the difference of endurance training (ET) and high-intensity intermittent-training(HIIT). The endurance group performed their training for 20 weeks and burned an average of 120.4MJ per session. The HIIT group performed their program for 15 weeks with an average expenditure of 57.9MJ per session. In other words, the ET group burned more energy during their training sessions. However, the result of six subcutaneous skinfolds showed the HIIT group lost significantly more body fat. There has to be something happening to the body beyond simple caloric expenditure. So really calories burned during the exercise session may not be as important as the intensity in which we are able to train at. The higher heart rate may cause greater post-exercise calorie and fat burning.
Looking at our informal test, both our male and female subjects averaged almost 18 beats per minute performing Ultimate Sandbag Training Rotational Lunge versus both the other functional training drills. Working at this higher intensity may give us more of a profound impact on fat loss and both conditioning aerobically and anaerobically. Yes, there is a chance you can have it all. Work by famous researchers such as Izumi Tabata have found that specific protocols using high intensity training can “that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.”
You could use other forms of training such as sprinting, jump rope, etc. to create similar training. However, most people don’t run well, don’t have the space, or have injuries that keep them from performing this type of training. Same can be said of most forms of running and jumping. Where these types of training actually can tighten up people’s hips, bother their knees, and aggravate the low back, the Ultimate Sandbag Training Rotational Lunge you actually improve hip flexibility that can help the low back, work on lower leg strength that can help prevent knee and pelvic issues, lastly, because of the stabilization needed to perform the Ultimate Sandbag Training Rotational Lunge, you build a “reactive core” which experts such as Dr. Stuart McGill have said to be truly representative of a functional core.
Don’t worry though I am not asking you just to perform the Ultimate Sandbag Training Rotational Lunge.
The questions are numerous…
-How do I progress with the Rotational Lunge?
-What exercises should I perform in the Rotational Lunge?
-How do I know if I am doing well?
That is why along with friend/colleague, Christine James, we came up with the Milestone Workout. Watch the workout and next week we discuss specifically the goals and how we progress in many of these movements.
-Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.
See how Ultimate Sandbag Training really can be the answer to your fitness needs, try the Milestone Workout.
