W E L C O A ’ s O n l i n e B u lle t i n F o r Y o u r L I F E ST Y L E
Funny Name,
Good Results
Similar to circuit training, interval
training or Fartlek (Swedish
for Speed play), relies on small
bursts or intervals of speed during
cardiovascular training to help
the body get used to training at
high levels. Here’s how it works:
Prior to any type of intensive
cardio, such as walking, jogging,
or cycling, start with 10 or 15
minutes of warm up. Let’s use
jogging as an example. After the
warm up, increase your pace—
you should be running fast but
not sprinting—for 30 seconds to
1 minute, then slow down to your
original pace for 3 minutes. Some
people pick objects such as a tree
or sign, and pick up the pace until
they pass it. Repeat this 2 or 3
times throughout the total run.
New to cardio? Fartlek training
should only be done after you
have a good cardiovascular base,
and then only once a week or so.
Wellness Councils of America
9802 Nicholas Street, Ste. 315 | Omaha, NE 68114
Phone: 402.827.3590 | Fax: 402.827.3594
www.welcoa.org
Short Circuit
By Mike Perko, PhD
G
ot 30 minutes? Get your pump on with Circuit training. As more and more
Americans work longer hours, the time we have to spend working out gets
less and less. With this in mind, look for circuit training to be a popular trend for
2007. During circuit training, you perform a circuit of weight training exercises
using low weights and high repetitions, or cardiovascular exercises, with little or
no rest in between, in order to keep the workout intensity high and your heart rate
up. In as little as 30 minutes, circuit training has been shown to increase lean body
weight, decrease percentage of body fat, increase strength, and improve the body’s
ability to use oxygen.
A typical circuit may look like this (after the warm up, each circuit is repeated 3 times):
Warm Up — 5 minutes of light walking and stretching.
Circuit #1 — 1 minute of dumbbell chest press, 30 seconds rest, followed by 1
minute walking in place.
Circuit #2 — 1 minute crunches, 30 seconds rest,
followed by 1 minute alternate leg
lunges.
Circuit #3 — 1 minute dumbbell row, 30
seconds rest, followed by 1 minute
jumping rope.
Cool Down —5-10 minutes of elliptical
machine followed by stretching.
Circuit training can be done at the gym, at
home, or on the road. All you need is 30
minutes and a good imagination. By the
way, don’t do circuit training if you are
not currently exercising, and be sure
to alternate it
with other
types of
exercise
during the
week. Always
check with your healthcare
provider before starting an
exercise program.
Source: Scandinavian Journal of Medicine &
Science in Sports, June 2004
W E L C O A ’ s O n l i n e B u lle t i n F o r Y o u r L I F E ST Y L E
Super-Sized
In 30 Days
Activist Morgan Spurlock reveals personal health
numbers after 30 days on a fast food diet.
Morgan Spurlock is the producer/
director/guinea pig of Super Size Me, a
film that documents what 30 days on a
fast food diet can do to the human body.
In an experiment of bizarre proportions,
Spurlock made the commitment to eat
only McDonald’s—morning, noon, and
night—for 30 consecutive days. With an
average daily consumption of McDonald’s
foods between 3,500 and 5,000 calories,
Spurlock was 185.5 pounds at the outset.
In 30 short days, Spurlock gained 25 pounds! But that doesn’t do
justice to the rest of the story. Below you will find Spurlock’s before
and after numbers on body fat, liver enzymes, and total cholesterol.
Fast Food, Fast Facts
➤ The typical American now consumes three
hamburgers and four orders of French fries
every week.
➤ 30% of adults eat out for lunch on the
weekdays.
➤ Americans now spend more money on fast
food than on higher education, personal
computers, computer software, and new
cars—COMBINED.
➤ The average business lunch is only 36
minutes long.
➤ In 1999, of the 30 fastest growing US
franchises, 12 were fast food—and only
three were fitness and nutrition.
➤ Nearly 10% of all food purchased in
restaurants is consumed in the car.
➤ There are nearly 2 million different
combinations of sandwiches that can be
created from a Subway menu.
Source: Fast Food Nation
A native of West Virginia, Spurlock is an award-winning writer,
director and producer. Super Size Me was released in theaters in
2004 and is now available on DVD.
Men’s Health, 2004. To learn more visit www.menshealth.com
*Serum glutamic pyruvic transaminase, an enzyme present in the liver. Elevated levels may indicate damage.
Wellness Councils of America
9802 Nicholas Street, Ste. 315 | Omaha, NE 68114
Phone: 402.827.3590 | Fax: 402.827.3594
www.welcoa.org