Here at MidwestFit, we have decided to run a little experiment on Ben that will follow a basic week’s worth of workouts to prove how beneficial and efficient our workouts are here at MidwestFit. Ben followed one week’s worth of workouts performing one PT a day to track the amount of calories burned per PT, the benefits of each PT, the targeted muscle groups per PT, and the amount of time taken to complete each PT. The process of calculating the calories burned per PT was completed using a Polar heart rate monitor during the entire PT while recording the Minimum Actual Heart Rate, the Maximum Actual Heart Rate, and the Average Actual Heart Rate. Using the recorded heart rates with that of the Age Predicted Max Heart Rate, and the amount of time taken to complete each PT, we were able to track the amount of calories burned per PT and at what Exercise Level/Intensity he reached during the PT’s.

All of the information below is listed out in more detail so one can better follow the experiment to see how we actually recorded all of the statistics. We have also broken down each PT into its own day with its own individual PT statistics. At the end you can also find a Total Week Summary that adds up all of the information of the 7 PT’s combined.
We believe this will be helpful to all of our MidwestFit community members, possible new community members who may be interested in trying out MidwestFit, and also our Administrative Team so we know we are performing our duties correctly to help all of our community reach their own individual health, fitness, and wellness goals. Enjoy!

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NOTE:

Results may vary per individual. As you all know each of us is very different in not only our genetic make-up, but also our age, weight, height, and many other factors that play a role in how exercise affects our bodies. These results were specific for Ben, and if you follow MidwestFit workouts, you may see more or less total calories burned. Some people have the ability to work their muscles harder, run faster, and exercise at a higher rate for a longer time than some others, which leads to a higher rate of calories burned. But what you will for sure see are a substantial amount of calories burned, the listed set of benefits per PT/week, and the strengthening/endurance of the targeted muscle groups summed up at the end of each PT and the overall week summary

To clear up a couple of very, very misconceived notions about exercise and how it affects the body, we will add a quick note on how exercise intensity and rate play a major role in the amount of calories burned.

Notion 1: Walking vs. Running a Mile: Many people are under the impression that an individual burns the same amount of calories walking a mile as they do running a mile. That is FALSE
Notion 2: Exercise Rate and Intensity: Also many people seem to think there is a magical formula that applies to every single person (regardless of age, height, weight, and fitness level) that whenever you run 1 mile, you burn exactly 100 calories. That is possible if someone traveling at the proper speed with a certain weight, age, and height were to run a mile, but the majority of people travel faster than that, and do not fit the other factors to hit the 100 calorie mark. It is in almost all situations MORE than 100 calories per mile.

When it comes to the idea that running and walking a mile burn the same amount of calories, here’s the correct information on that. When an individual performs a continuous exercise, they burn five calories for every liter of oxygen consumed. Since an individual consumes more oxygen while running than they do walking, more calories are burned just from the aspect of oxygen consumption.(Burfoot, Amby. “How Many Calories are you Really Burning?” www.runnersworld.com)

Next we will touch on the topic of exercise rate and intensity. (Compare this example to other aspects of working out like strength training, the harder you work your muscles, the more calories burned and strength gained.)

When an individual walks, they generally keep their legs mostly straight, and their core/center of gravity remains fairly straight on top of their legs. In running, they actually jump from one foot to the other. Each jump raises their core and legs when they take off, and lowers then when they land, since the knee bends to absorb the shock of impact. This constant rising and falling of our weight requires a tremendous amount of force on both the takeoff and landing; therefore, requiring the muscles to work harder. This in turn requires more oxygen consumption because the heart must work harder in order to deliver Oxygen to the working muscles (inspiration/inhaling) and more importantly, to remove the extra hydrogen ion released into the blood stream from the working muscles to reduce the lactic acid build up in the working muscles (expiration/exhaling). .(Burfoot, Amby. “How Many Calories are you Really Burning?” www.runnersworld.com)

So the harder your muscles are working, there is an exponential increase with the amount of oxygen consumed and carbon dioxide released. To tie in a constant elevated heart rate to the above: The above listed is all seen with an increase in heart rate during exercise, which would not occur if the muscles were not working harder/at a higher rate requiring more oxygen to be delivered and lactic acid to be removed.

Enjoy!

Description of Measurements Used

Heart Rate – The number of heart beats per unit time, usually per minute.

Maximum Heart Rate - A maximum heart rate (Max HR) is the highest number of beats your heart contracts during a one minute measurement.

Age Predicted Max Heart Rate (PredictMHR) – Formula developed to predict the Maximum Heart Rate per individual’s age.

Age Predicted Max Heart Rate = 208 – .7(Age)

Example: Ben’s PredictMHR = 208 – .7(23) = 192

Fitness Target Zones: Heart Rates

Exercise Level

Benefits

Intensity Level
(Max HR %)

Light Exercise Healthy Heart Maintenance 50% – 60%
Weight Loss Burn Fat & Calories 60% – 70%
Base – Aerobic Increase stamina & endurance 70% – 80%
Conditioning Fitness conditioning, muscle building, and athletic training 80% – 90%
Athletic – elite Athletic training and endurance 90% – 100%

To find your Target Heart Rate RANGE for the above Exercise Level you want to focus on, take the first percentage of that level and multiply by your own individual Age Predict Max Heart Rate (Formula Found Above). Then take the last percentage of that level and multiply by your Predict MHR. (If you want to focus on the Weight Loss Range: Ben => .6 × 192 = 115.2, then .7 × 192 = 134.4). So Ben’s target heart rate range for Weight Loss = 115-134.

To find the percentage to determine your Exercise Level use Actual HR/PredictMHR. (Ben Actual MaxHR – Using a Heart Rate Monitor at Time of Exercise – was 177. 177/192 => Actual/Predict = 92%)

To Calculate Calories Burned Using Heart Rate:

Use: http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/ (We double and triple checked this with manual calculations and other calories burned with heart rate calculators and it is correct)

START OF EXPERIMENT:

Day 1

Monday – Ben’s Favorite – Total Body Circuit

5 Rounds of:

1. Dumbell Push Up Rows – 10 Pushups 5 Rows (each arm) Pushup with Row (Perform a Pushup, then row with right arm and reset, perform a pushup row with left arm and reset).
2. Sumo Squat with Dumbbell – 10 reps Sumo Squat (Notice the position of the feet, and I usually just hold the dumbbell close to my chest if that’s more comfortable).
3. Mountain Climbers (2 Counts) – 25 Mountain Climbers
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total 8 Count Body Builders

END CIRCUIT

Plank for a total of 3 minutes (Try to use a few sets as needed)

END PT

Workout Statistics:

Age Predicted MaxHR = 192
Minimum ActualHR = 157 BPM = 82% Intensity Level = Conditioning Exercise Level
Maximum ActualHR = 177 BPM = 92% Intensity Level = Athletic/Elite Exercise Level
Average Actual HR = 167 BPM = 87% Intensity Level = Conditioning High End Exercise Level

Time to complete PT = 23 Minutes
Calories Burned = 380

Workout Benefits:
1. Total Body Muscular Strengthening/Endurance
2. Cardiorespiratory Training/Increased Cardiac Output (without running/biking/swimming/rowing)
3. Core/Abs Fat Burning and Toning
4. Short/Effective PT (under 30 Minutes)

Muscle Groups Targeted:
1. Chest
2. Shoulders/Delts
3. Legs Total (Quads,Hamstrings,Glutes,Calfs,Hip Adductors/Inner Thighs,Hip Abductors)
4. Upper Back (Scapular/Trapezius Muscles and Accessory Muscles)
5. Latissimus Dorsi (Lats)
6. Biceps Brachii
7. Triceps
8. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,)

Day 2

Tuesday – Tempo Run – Cardiorespiartory Training

Tempo Run – 25 Minutes

For this PT Ben recorded his Average Actual Heart Rate at different intervals throughout the PT/Tempo Run. The idea behind a tempo run is to run at a rate that is difficult to complete the 25 minutes that is at a quicker pace than an endurance/distance run, but that is not impossible to finish the 25 minutes. So naturally as Ben had to push himself to maintain the same elevated pace, his average heart rate continually increased all the way up to the 25 minutes it took to complete the PT. So you will see his Average Actual Heart Rate taken at different intervals, the calories burned per interval, and the total calories burned added up at the end of the PT. He actually exceeded his Age Predicted Max Heart Rate, which is not uncommon, especially when you’re MidwestFit!

Time in Minutes : Average Actual Heart Rate : Calories Burned During Interval
Minutes : 0-3 Average Actual Heart Rate: 177 Calories Burned: 54
Minutes : 3-10 Average Actual Heart Rate: 187 137 Calories Burned: 137
Minutes : 10-20 Average Actual Heart Rate: 193 Calories Burned: 204
Minutes : 20-25 Average Actual Heart Rate : 199 Calories Burned: 107

Workout Statistics:

Time to Complete PT = 25 Minutes
Total Calories Burned
= 502

Workout Benefits:
1. Cardiorespiratory Training/Increased Cardiac Output
2. Short/Effective PT (under 30 Minutes)
3. Increased Speed for Future Distance Runs
4. High Amount of Calories Burned
5. Minimal Equipment Required

Muscle Groups Targeted:
1. Legs Total (Quads,Hamstrings,Glutes,Calfs,Hip Adductors/Inner Thighs,Hip Abductors)
2. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,)

Day 3

Wednesday – Strength and Core – Total Body Strength Training

Stretch

  1. Bench Press – Body Weight (157 Pounds for Ben) – 3 Sets of 8-12 Reps
  2. Thrusters – 95 Pounds – 3 Sets of 8-12 Reps
  3. Pull Up Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
  4. Deadlift – 135 Pounds or Body Weight – 3 sets of 8-12 Reps
  5. Bicep Blasters – 1 Minute – 2 Times

Abs/Core:

  1. Sit Ups – 100
  2. Flutter Kicks – 200 Total
  3. Plank – 1 Minute and 30 Seconds
  4. Medicine Ball Get Ups – 1 Minute
  5. Side Plank – 30 Seconds – Each Side
  6. Medicine Ball Twists – 1 Minute

END PT

Workout Statistics:

Age Predicted MaxHR = 192
Minimum ActualHR = 120 BPM = 62% Intensity Level = Weight Loss Exercise Level
Maximum ActualHR = 145 BPM = 75% Intensity Level = Aerobic High End Exercise Level
Average Actual HR = 132.5 BPM = 69% Intensity Level = Weight Loss Exercise Level

Time to complete PT = 33 Minutes
Calories Burned = 371

Workout Benefits:
1. Very High Strength Gains
2. Total Body Fitness
3. Core/Abs Strengthening, Fat Burning, and Toning

Muscle Groups Targeted:
1. Chest
2. Shoulders/Delts
3. Legs (Quads,Hamstrings,Glutes,Calfs)
4. Upper Back (Scapular/Trapezius Muscles and Accessory Muscles)
5. Latissimus Dorsi (Lats)
6. Biceps Brachii
7. Triceps
8. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,)

Day 4

Thursday – Explosive! – Cardiorespiartory Training/Muscular Endurance

For this PT Ben’s Actual Heart Rates reached high levels. This is because, as the title expresses, the PT is a very high intensity workout designed to keep the heart rate elevated at a very high level to maximize workout efficiency/intensity and to keep the PT short. The idea is to finish the PT with as little rest as possible to keep the heart rate elevated, muscles working, and the individual moving the entire time it takes to complete the PT. The Minimum Actual Heart Rate was recorded once Ben was properly warmed up and established into the first run of the PT to get an actual reliable average heart rate. If it were taken at complete rest (around 62 bpm) before the PT, the data would not show a reliable and accurate Average Actual Heart Rate.

4 Rounds of:

  1. Run 800 Meters
  2. Explosive Countdown – Down from Five

End PT

Workout Statistics:

Age Predicted MaxHR = 192
Minimum ActualHR = 187 BPM = Athletic/Elite Exercise Level
Maximum ActualHR = 201 BPM = Athletic/Elite Exercise Level
Average Actual HR = 194 BPM = Athletic/Elite Exercise Level

Time to complete PT = 15 Minutes and 5 Seconds
Calories Burned = 310

Workout Benefits:
1. Cardiorespiratory Training/Increased Cardiac Output
2. Very Short/Effective PT (15 Minutes)
3. Increased Speed for Future Distance Runs
4. Plyometrics Training
5. Increased Explosive Power and Speed
6. Minimal Equipment Required

Muscle Groups Targeted:
1. Legs Total (Quads,Hamstrings,Glutes,Calfs,Hip Adductors/Inner Thighs,Hip Abductors)
2. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,)
3. Chest
4. Triceps

Day 5

Friday – Rest – Rest and Recovery

Rest and Recovery days are essential to any workout design program. They are just as essential as days spent exercising. For more information,n read our post on the Importance of Rest Days and Overtraining found here: http://midwestfit.com/2011/02/10/the-importance-of-rest-days/

Stretch

Rest

Stretch

End PT

Workout Statistics:

Age Predicted MaxHR = 192
Minimum ActualHR =
Maximum ActualHR =
Average Actual HR =

Time to complete PT = 0 Minutes
Calories Burned = 0

Workout Benefits:
1. Total Body Muscle Recovery

Muscle Groups Targeted:
1. Total Body Muscle Recovery

Day 6

Saturday – Total Body Circuit with Run – Total Fitness

4 Rounds of:

1. Bosu Push Up – 10
2. Pull Ups – 10 (Round 1 grip = regular Round 2 = Wide Round 3 = Close Round 4 = Chin Up)
3. Medicine Ball Push Up (Side to Side) – 30
4. Run – 400 Meters
5. Squat (Prison Squat) – 20
6. Lunges (Alternating) – 24 (12 each leg)

End Circuit

Abs/Core: Complete in as few sets as possible

1.Leg Levers with Splits – 50
2. Flutter Kicks – 5 Minutes Total
3. Crunches – 100
4. Plank – 2 Minutes

END PT

Workout Statistics:

Age Predicted MaxHR = 192
Minimum ActualHR = 168 BPM = Conditioning Exercise Level
Maximum ActualHR = 191 BPM = Elite/Athletic Exercise Level
Average Actual HR = 179.5 = Elite/Athletic Exercise Level

Time to complete PT = 28 Minutes
Calories Burned = 513

Workout Benefits:
1. Total Body Muscular Strengthening/Endurance
2. Cardiorespiratory Training/Increased Cardiac Output
3. Core/Abs Fat Burning and Toning
4. Short/Effective PT (under 30 Minutes)
5. High Amount of Calories Burned

Muscle Groups Targeted:
1. Chest
2. Shoulders/Delts
3. Legs Total (Quads,Hamstrings,Glutes,Calfs,Hip Adductors/Inner Thighs,Hip Abductors)
4. Upper Back (Scapular/Trapezius Muscles and Accessory Muscles)
5. Latissimus Dorsi (Lats)
6. Biceps Brachii
7. Triceps
8. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,)

END PT

Day 7

Sunday – Distance Run – Cardiorespiratory/Lower Body Endurance Training

Ben was able to have a good run today where he maintained a steady running pace and was able to keep his Average Actual Heart Rate at a high, yet efficient working level. The Minimum Actual Heart Rate was recorded once Ben was properly warmed up and established into the run of the PT to get an actual reliable average heart rate. If it were taken at complete rest (around 62 bpm) before the PT, the data would not show a reliable and accurate Average Actual Heart Rate.

Distance Run – 5 miles

Workout Statistics:

Age Predicted MaxHR = 192
Minimum ActualHR = 176 = Athletic/Elite Exercise Level
Maximum ActualHR = 196 = Athletic/Elite Exercise Level
Average Actual HR = 186 = Athletic/Elite Exercise Level

Time to complete PT = 42 Minutes and 56 Seconds
Calories Burned = 833

Workout Benefits:
1. Cardiorespiratory Training/Increased Cardiac Output
2. Increased Cardiorespiratory Endurance/Distance
3. Increased Lower Body Muscular Enduracne
4. Very High Amount of Calories Burned
5. Minimal Equipment Required

Muscle Groups Targeted:
1. Legs Total (Quads,Hamstrings,Glutes,Calfs,Hip Adductors/Inner Thighs,Hip Abductors)
2. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,)

The MidwestFit Experiment – Summary

We will now take a look back at the basic week’s worth of PT’s performed by Ben to see the overall benefits and summaries of MidwestFit’s daily workouts. In a short summary, we at MidwestFit design our workouts daily, weekly, and monthly in an effort to reach what we refer to as being “Truly Fit” or “MidwestFit”. We believe it is essential to properly and efficiently blend muscular strength training, muscular endurance training, cardiorespiratory training, and core strengthening to ensure a level of fitness that is not only beneficial in short term (daily and weekly) results, but in the more important, long term (monthly and yearly) results.

Total Week Workout Statistics:

Time Spent Performing PT’s = 2 hours 47 minutes and 1 seconds
Calories Burned = 2,909

Workout Benefits:
1. Total Body Muscular Strengthening/Endurance (x3)
2. Cardiorespiratory Training/Increased Cardiac Output (without running/biking/swimming/rowing)
3. Core/Abs Strengthening, Fat Burning, and Toning (x3)
4. Short/Effective PT (under 30 Minutes) (x4)
5. Cardiorespiratory Training/Increased Cardiac Output (x4)
6. Increased Speed for Future Distance Runs (x2)
7. High Amount of Calories Burned (500+) (x3)
8. Minimal Equipment Required (x3)
9. Plyometrics Training
10. Increased Explosive Power and Speed
11. Total Body Muscle Recovery
12. Increased Cardiorespiratory Endurance/Distance Ability
13. Increased Prolonged Lower Body Muscular Endurance

Muscle Groups Targeted:
1. Chest (x4)
2. Shoulders/Delts (x3)
3. Legs Total (Quads,Hamstrings,Glutes,Calfs,Hip Adductors/Inner Thighs,Hip Abductors) (x6)
4. Upper Back (Scapular/Trapezius Muscles and Accessory Muscles) (x3)
5. Latissimus Dorsi (Lats) (x3)
6. Biceps Brachii (x3)
7. Triceps (x4)
8. All Core Muscle Groups (Lower back, Abs, Obliques, Hips,) (x6)


MidwestFit Efficiency

We want to quickly highlight the efficiency of our workout designs.

The majority of people who exercise workout 4-5 days a week, for 45 minutes-1 hour per session. We will take the minimums of that at 4 days a week for 45 minutes which is equal to 3 hours. We at MidwestFit exercised for 6 days, which equals 2 extra workouts, and were still able to perform those 6 PT’s in LESS time than it takes most people to complete 4 of their PT’s. Next we will highlight the efficiency of our workout design.

Some individuals prefer to just lift weights, some individuals prefer to just perform cardio, and some individuals like to mix in both. Individuals who just lift weights are missing out on very important cardiorespiratory training to help improve their overall health and heart health. Individuals who perform only cardio are missing out on important resistance training to improve muscular strength/endurance and if they don’t/can’t run, essential bone mineral density strengthening. Individuals who mix them both, generally spend at least one hour in the gym per PT to mix in both. With MidwestFit’s workouts we were able to mix into 5 PT’s Cardiorespiratory training, one of them not even requiring running, biking, swimming, or rowing. We were also able to mix into 3 PT’s of complete Total Body Muscle Strenghtening/Endurance. What is most beneficial about having 3 days of Total Body Strengthening/Endurance Training is that when most individuals lift, they generally only target each muscle group of the body once a week, which is a very inefficient style of training. We were able to target ALL of the major muscle groups of the body 3 times, without even coming close to overtraining. We were also able to mix in a day of complete rest to allow the body’s muscles to properly repair and recover. We designed the PT’s to target certain aspects of training style (cardio or strength) and certain muscles groups at different times in the week, so that they were all spread out in a proper manner to avoid overtraining and injury.

In conclusion, we at MidwestFit design our workouts to allow for Total Body Fitness in the realms of muscular strengthening, muscular endurance, and cardiorespiratory fitness. As you can see from the experiment and summary, we design them to highlight all aspects of fitness in one week, with the ultimate goal of safety in mind to prevent injury and overtraining. With MidwestFit on a daily, weekly, monthly, and yearly basis, you can see a high amount of calories burned to reduce body fat percentage, to lose weight, and you can see a blend of muscular strength and endurance to increase the strength capacity of muscles, but also to leave muscles revealed and looking toned. All of this is what we refer to as being “Truly Fit” or “MidwestFit”. We at MidwestFit are here to help people reach any and all fitness, health, and wellness goals they may have, and we are more than happy to help! Allow us to help you achieve happiness in all of those aspects and we won’t let you down.

Also, a big thanks to all of our community members and possible future community members. You motivate us as much as we motivate you to reach our fitness goals. We owe our thanks and praise to you and wish all of you the best.

Go Get Em!


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