Program’s Scientific Principles

Warmups are essential for optimizing workout results, enhancing physical function, and preparing the body for stress without causing fatigue. Research shows that longer warmups improve outcomes, with intensity levels ranging from 20% to 80% based on an individual’s exercise capacity. For beginners, low-intensity warmups are sufficient to initiate progress, and pushing beyond that can lead to injury rather than better results. The goal is to gradually prepare the body, not exhaust it before the main workout.

Exercise capacity refers to how much work a person can handle, determined by both intensity (rate) and duration (time). High exercise capacity allows for higher intensity and longer duration, while low capacity is marked by limited endurance and work rate. For new clients, intensity should align with their current capacity—pushing harder than necessary does not lead to increased benefits and may result in injury. Strength and fitness progress should be built steadily with the right intensity, not by excessive fatigue, particularly in strength training, where the “no pain, no gain” mentality does not apply.

Energy systems, including creatine phosphate, glycolysis, and aerobic systems, provide fuel for different exercise intensities and durations. Work-to-rest ratios vary depending on the energy system used, with longer rest periods for high-intensity efforts and shorter rest periods for endurance work. Interval training, which alternates work and rest periods, allows individuals to accomplish more in less time. By adjusting intensity based on the client’s needs, exercises can be tailored for varying levels of fitness and strength, with modifications to prevent injury and enhance performance.