GET FITTER FASTER

A LES MILLS™ High Intensity Interval Training Intervention Study in cooperation with The Pennsylvania State University

Why do we care about the best way to exercise?

Because physical activity can reduce cardiovascular disease as well as improve satisfaction with daily life. Global health is suffering due to a lack of activity and optimal exercise prescriptions. More than 1.4 billion adults are currently overweight. Of these adults 500 million are obese. (World Health Organization, May 2012) In the US more than 60% of adults are not regularly physically active. In fact, 25% are not active at all. (Physical Activity and Health, 2011. A Report from the US Surgeon General)

So what are the current guidelines for exercise? The American College of Sports Medicine suggest the following: Moderate intensity workouts five days per week (duration 30-60 minutes) OR Vigorous intensity workouts at least three days per week (20-60 minutes) OR A combination of the above.

These guidelines are not clear. There is an obvious gap in the current literature with respect to exercise intensity in reducing cardiovascular disease .

THE QUESTION:

Can the LES MILLS GRIT™ SERIES improve the health and happiness of already fit adults?

We conducted a six week intervention to find out. Two groups of 42 fit adults worked out five hours each week.

Group 2 - GRIT

• 2 x 30 minute LES MILLS GRIT™ SERIES

• 2 x 60 minute cardio* • 2 x 60 minute BODYPUMP™

Group 1 – No GRIT

• No LES MILLS GRIT™ SERIES • 3 x 60 minute cardio* • 2 x 60 minute BODYPUMP™

*Cardio could be a combination of Les Mills’ BODYATTACK™, BODYCOMBAT™, RPM™ or BODYSTEP™

We collected data on blood, oxygen, fat and strength.

THE RESULTS:

Triglycerides decrease

3.1%

14.5%

-11.4%

Oxygen Consumption

increase

1.7%

6.4%

+4.7%

Body Fat decrease

0.8%

2.1%

-1.3%

Back Strength increase

8.4%

21.9%

+13.5%

Waist Circumference

decrease

1.0cm

2.5cm

-1.5cm

Group 1 No GRIT

Group 2 GRIT

DIFF

THE RESULTS:

Triglycerides* decreased by 14.5% *A type of blood fat that increases the risk of cardiovascular disease.

THE RESULTS:

Oxygen Consumption increased by 6.4% The use and transport of oxygen is a measure of aerobic fitness.

THE RESULTS:

Body Fat decreased by 2.1% Waist Circumference reduced by 2.5cm

THE RESULTS:

Back Strength increased by 21.9% Leg Strength increased by 15.7%

THE RESULTS:

after study

before study

We also recorded a change in intensity when participants returned to their regular workouts. The graph below shows the heart rate of the same person doing RPM before and after six weeks of including LES MILLS GRIT™ SERIES in their training. Their intensity was higher while their perceived exertion remained the same. he

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THE RESULTS:

LES MILLS GRIT™SERIES is high intensity interval training. This graph illustrates the heart rate of the same individual doing their own treadmill workout compared to a LES MILLS GRIT™SERIES workout. The repeated high heart rate peaks seen in this graph are what deliver the superior workout benefits of this type of training.

LES MILLS GRIT™ SERIES

SCIENTIFICALLY PROVEN TO BOOST YOUR HEALTH