‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍‍ Silver

‍‍‍‍‍‍‍‍‍Gold

Platinum

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‍‍‍40‍‍‍

50

6‍‍‍0

/‍‍‍session‍‍‍

/‍‍‍session‍‍‍

‍‍‍/wk.‍‍‍

‍‍‍‍‍‍‍‍‍$

‍‍‍‍‍‍‍‍‍$

‍‍‍$

‍‍‍6 Machines‍‍‍

15 minutes /‍‍‍week

‍‍‍10 Machines‍‍‍

30 m‍‍‍inutes /week

‍‍‍‍‍‍‍‍‍‍‍‍Big Five +‍‍‍ 6 Ma‍‍‍chines

30 minutes / 2x wee‍‍‍k

1 change‍‍‍

‍‍‍2 changes‍‍‍‍‍‍

3 changes‍‍‍

‍‍‍‍‍‍ ‍‍‍‍‍‍ ‍‍‍Big ‍‍‍5 Machines

15 minutes ‍‍‍/ week‍‍‍

‍‍‍30‍‍‍

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‍‍‍$

I have been doing medex for 3 years now- my lif‍‍‍estyle has never been better!

— MG‍‍‍

MedEx: Medical Exercise For Functio‍‍‍‍‍‍nal Fitness

Spending hours a week exercising is neither realistic nor feasible for everyone. How about 15 minutes, once a week? Sounds good, right? MedEx is a program we design for you.  Every workout is supervised and is designed to cause change. No hit or miss or hoping you are doing the right thing. Your body then respon‍‍‍ds at rest. That's right, your changes are due to rest as much as do to the exercise!  We are so sure that you will benefit that we gurantee change in 4 visits or your money back! Medical Exercise can reverse age related muscular atrophy, having a direct, positive impact on: Click here for a Huffington Post article on MedEx.‍‍‍

Don't take our word for it; Listen to what our clients have to say!

Age-related muscular atrophy can lead to a drastic loss in functional ability. This loss not only comes in the form of biomechanical issues but the promotion of a variety of significant health problems.  Low intensity activities do very little in terms of preventing muscle loss but are often done due to the fear of injury when increasing the intensity.Here at the Integrated Health Centre, we have provided a system that can reverse age-related hypertrophy which has direct impact on:            

  - body temperature regulation           - strength                - insulin sensitivity                - blood pressure                - balance      

  - cholesterol/HDL ratio                         - bone density       - body fat composition         - aerobic capacity      

‍‍‍‍‍‍This high intensity strength training program optimizes strength gains while supporting the joints and reducing injury using evidence-based techniques and specialized equipment.Another great reason why this program works is that it only requires 15 minutes per week. Once you work out at this high level of intensity, evidence shows that it can take from six to fourteen days to rec‍‍‍over. This means that your excuse for not exercising is gone.  You can do anything once a week for 15 minutes right!  This is a program that you can do and stick with at last!

Talk to us about having a FREE 15-minute MedEx trial! This high intensity, super slow, super safe full body exercise is guaranteed to show results in 4 sessions or your money back!  Don't like working out but know you have to.  We have the answer - Medical Exercise for Functional Fitness!‍‍‍

Money back Guarantee with MedEx!‍‍‍‍‍‍

Live Younger, Leaner, Stronger in 15 minutes/we‍‍‍ek

MedX in the‍‍‍ Medi‍‍‍a‍‍‍

If you'd like more information about MedEx, please feel free to email us:

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I did the 3 session intro [package], and it was amazing , and I can see even in those three short session results (...) I would highly recommend the Med Ex program to anyone, the program is great and the staff is incredibly helpful and knowledgeable and results almost immediate ! -B‍‍‍

Download: GibalaIntervalTraining_2008.pdf

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Download: Laursen-02-Scien-Basis-for-HIIT-Review.pdf

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GIBALA, M.J., and S.L. MCGEE. Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain? Exerc. Sport Sci. Rev., Vol. 36, No. 2, pp. 58Y63, 2008. High-intensity interval training (HIT) is a potent time-efficient strategy to induce numerous metabolic adaptations usually associated with traditional endurance‍‍‍ training. As little as six sessions of HIT over 2 wk or a total of only approximately 15 min of very intense exercise (~600 kJ), can increase skel‍‍‍etal muscle oxidative capacity and endurance performance and alter metabolic control during aerobic-based exercise. Key Words: exercise, skeletal muscle, mitochondria, oxidative capacity, substrate metabolism, cell signaling‍‍‍

Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain?‍‍‍‍‍‍

Martin J. Gibala, and Sean L. McGee‍‍‍‍‍‍

While the physiological adaptations that occur following endurance training in previously sedentary and recreationally active individuals are relatively well understood, the adaptations to training in already highly trained endurance athletes remain unclear. While significant improvements in endurance performance and corresponding physiological markers are evident following submaximal endurance training in sedentary and recreationally active groups, an additional increase in‍‍‍ submaximal training (i.e. volume) in highly trained individuals does not appear to further enhance either endurance performance or associated physiological variables [e.g. peak oxygen uptake (V . O2peak), oxidative enzyme activity]. It seems that, for athletes who are already trained, improvements in endurance performance can be achieved only through high-intensity interval training (HIT). The limited research which has examined changes in muscle enzyme activity in REVIEW ARTICLE Sports Med 2002; 32 (1): 53-73 0112-1642/02/0001-0053/$22.00/0 © Adis International Limited. All rights reserved. highly trained athletes, following HIT, has revealed no change in oxidative or glycolytic enzyme activity, despite significant improvements in endurance performance (p < 0.05). Instead, an increase in skeletal muscle buffering capacity may be one mechanism responsible for an improvement in endurance performance. Changes in plasma volume, stroke volume, as well as muscle cation pumps, myoglobin, capillary density and fibre type characteristics have yet to be investigated in response to HIT with the highly trained athlete. Information relating to HIT programme optimisation in endurance athletes is also very sparse. Preliminary work using the velocity at which V . O2max is achieved (Vmax) as the interval intensity, and fractions (50 to 75%) of the time to exhaustion at Vmax (Tmax) as the interval duration has been successful in eliciting improvements in performance in long-distance runners. However, Vmax and Tmax have not been used with cyclists. Instead, HIT programme optimisation research in cyclists has revealed that repeated supramaximal sprinting may be equally effective as more traditional HIT programmes for eliciting improvements in endurance performance. Further examination of the biochemical and physiological adaptations which accompany different HIT programmes, as well as investigation into the optimal HIT programme for eliciting performance enhancements in highly trained athletes is required.

The Scientific Basis for High-Intensity Interval Training

‍‍‍Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes‍‍‍

Paul B. Laursen and David‍‍‍ G. Jenkins‍‍‍

OBJECTIVE — To examine the effect of high-intensity progressive resistance training combined with moderate weight loss on glycemic control and body composition in older patients with type 2 diabetes.

RESEARCH DESIGN AND METHODS — Sedentary, overweight men and women with type 2 diabetes, aged 60–80 years (n 36), were randomized to high-intensity progressive resistance training plus moderate weight loss (RT & WL group) or moderate weight loss plus a control program (WL group). Clinical and laboratory measurements were assessed at 0, 3, and 6 months.

RESULTS — HbA1c fell significantly more in RT & WL than WL at 3 months (0.6 0.7 vs. 0.07 0.8%, P 0.05) and 6 months (1.2 1.0 vs. 0.4 0.8%, P 0.05). Similar reductions in body weight (RT & WL 2.5 2.9 vs. WL 3.1 2.1 kg) and fat mass (RT & WL 2.4 2.7 vs. WL 2.7 2.5 kg) were observed after 6 months. In contrast, lean body mass (LBM) increased in the RT & WL group (0.5 1.1 kg) and decreased in the WL group (0.4 1.0) after 6 months (P 0.05). There were no between-group differences for fasting glucose, insulin, serum lipids and lipoproteins, or resting blood pressure.

CONCLUSIONS — High-intensity progressive resistance training, in combination with moderate weight loss, was effective in improving glycemic control in older patients with type 2 diabetes. Additional benefits of improved muscular strength and LBM identify high-intensity resistance training as a feasible and effective component in the management program for older patients with type 2 diabetes.‍‍‍

High-Intensity Resistance Training Improves Glycemic Control in Older Patients With Type 2 Diabetes

DAVID W. DUNSTAN, PHD  ROBIN M. DALY, PHD  NEVILLE OWEN, PHD  DAMIEN JOLLEY, MSC

MAXIMILIAN DE COURTEN, MD  JONATHAN SHAW, MD  PAUL ZIMMET, PHD‍‍‍

OB‍‍‍JECTIVE‍‍‍: To examine whether high-intensity interval walking training increased thigh muscle strength and peak aerobic capacity and reduced blood pressure more than moderateintensity continuous walking training.

PARTICIPANTS AND METHODS: From May 18, 2004, to October 15, 2004 (5-month study period), 60 men and 186 women with a mean ± SD age of 63±6 years were randomly divided into 3 groups: no walking training, moderate-intensity continuous walking training, and high-intensity interval walking training. Participants in the moderate-intensity continuous walking training group were instructed to walk at approximately 50% of their peak aerobic capacity for walking, using a pedometer to verify that they took 8000 steps or more per day for 4 or more days per week. Those in the high-intensity interval walking training group, who were monitored by accelerometry, were instructed to repeat 5 or more sets of 3-minute low-intensity walking at 40% of peak aerobic capacity for walking followed by a 3-minute high-intensity walking above 70% of peak aerobic capacity for walking per day for 4 or more days per week. Isometric knee extension and flexion forces, peak aerobic capacity for cycling, and peak aerobic capacity for walking were all measured both before and after training.

RESULTS: The targets were met by 9 of 25 men and 37 of 59 women in the no walking training group, by 8 of 16 men and 43 of 59 women in the moderate-intensity continuous walking training group, and by 11 of 19 men and 31 of 68 women in the highintensity interval walking training group. In the high-intensity interval walking training group, isometric knee extension increased by 13%, isometric knee flexion by 17%, peak aerobic capacity for cycling by 8%, and peak aerobic capacity for walking by 9% (all, P<.001), all of which were significantly greater than the increases observed in the moderate-intensity continuous walking training group (all, P<.01). Moreover, the reduction in resting systolic blood pressure was higher for the high-intensity interval walking training group (P=.01).

CONCLUSION: High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.

Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People

KEN-ICHI NEMOTO, MS; HIROKAZU GEN-NO, PHD; SHIZUE MASUKI, PHD; KAZUNOBU OKAZAKI, PHD; AND HIROSHI NOSE, MD, PHD

High intensity interval training (HIIT) is a great way of improving your fitness. But is high intensity interval training safe for seniors? This is an incredibly important question as the population ages and is still very active.But first let’s compare high intensity workouts with steady state training, such as just going for a run at a long steady pace. HIIT training utilises multiple energy system that are used in most every-day life activities and sports. What does this mean?‍‍‍

Is High Intensity Interval Training (HIIT) Safe for Se‍‍‍niors?

Michael Dermansky‍‍‍