Should you exercise in the newspaper?

(Updated content till the end)

The New York Times recently published a “Scientific 7-minute workout“claim:

“With 12 exercises that only put body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a high run and a visit to the weight room to about seven minutes of constant discomfort – all of it based on science.”

“Science-based” is a good term, isn’t it? A bit like the “based on a true story” claim we see in many blockbuster movies. If you are reading this piece please remember the idea that “based on a true story” and “true story” are very different.

In fact, the reader should follow the link in the article American College of Sports Medicine’s Health & Fitness Journalthey see this warning about the program:

“Because of the high demand for exercise intensity in HICT protocols, caution should be exercised when prescribing this protocol to individuals who are overweight/obese, detrained, previously injured, or elderly or for individuals with comorbidities. For individuals with hypertension or heart disease, isometric exercises (wall sit, plank, and side plank) are not recommended. Isometric exercises can be replaced with dynamic exercises. For all individuals, the Valsalva maneuver should be avoided, especially in isometric exercises. Proper execution requires a willing and able participant who can handle a large degree of discomfort in a relatively short amount of time. It is also important that participants in a HICT understand proper exercise form and technique. As with all exercise programs, prior medical clearance from a doctor is recommended.

Although HICT may be an efficient way to improve fitness and reduce body fat, it may be inferior in producing absolute strength and power, specific endurance, and other specific performance variables (³). If these are the goals of a program, such as competitive athletes, traditional programs can take a more complete victory.

This program is supposed to “high-performing professionals from a variety of industries“. If we assume that professionals are CEOs, then there are some interesting statistics(2) to consider:

• 82% of CEOs are overweight
• 69% are in poor physical health
• 58% have high heart risk

So given the caveats outlined within the published journal article itself, is this proper protocol?

Beyond the warnings posted by the creators of the protocol (please take it seriously if you think about it!), there is another aspect of this exercise that I do not care about: the choice of the exercise itself. In an ideal world, your workout would include a balance of exercises that help keep your body…balanced. I don’t even say “based on science” because it’s sensible. Although it is “science based” too. In fact I would even go so far as to say it is science.

What does it mean to have a balance of exercises? There are many ways to look at this, but my preference is to approach it with movement-based exercise selection instead of muscle-based exercise. I wish I could remember which great trainer I learned this concept from, but basically the idea is: When you train muscles, you tend to forget some; if you train to move, you’ll be covered.

What does a movement-based balance exercise include? You can get it in 7 exercises:

1. Hip dominant: Something where the hips are the driver, and that mainly works on your back, always focusing on the glutes. This is also sometimes called a lower body pull. The deadlift is a good example.
2. Dominant knee: This time the knees are the drivers, and it mainly works on the front side, often focusing on the quads. Sometimes called a lower body push. Squats are knee dominant.
3. Upper body push: I think you see where I’m going with this method. In this case, you push something in the upper body. There are two subcategories of this movement: vertical and horizontal thrust. It usually works on the front part of your upper body, and includes exercises like push-ups and bench presses.
4. Upper body pull: This exercise tends to have two subcategories: vertical and horizontal. It usually works the back of your upper body, and includes exercises like pull-ups and rows.
5. Anti-extension and flexion core: This is the most popular core muscle variety, which works the muscles that help you flex and help you prevent extension. They work the front part of the core, or the “six pack muscles”. People love to work on it! Anterior core exercises usually include planks and crunches, although I would note a big warning about crunches if you have any back issues.
6. Lateral or rotary core: I call it the smarter but less popular sibling of anti-extension core exercises. They have a lot of value, but are often overlooked. These exercises are important in sports performance, and reducing back pain. They work the muscles along the sides of your core, and include exercises like side planks and cable crunches and deadlifts.
7. Extension and anti-flexion core: The glutes are all the rage these days, which has helped this category gain popularity. This category of exercise works on the glute family as well as the spinal stabilizers, and is just as important as the lateral core exercises for sports performance and lower back health. This category includes bird dogs, band hip extensions, and glute bridges.

I think as you read that, you will think “yup, that includes everything”. Now look at the 12 exercises in the original workout. How balanced is it?

In my calculations, this includes:

• 5 Knee dominant: Wall sit, step up, squat, high knee running in place, lunge
• 0 hip dominant:
• 3 long push-ups: Push-up, triceps dip, Push-up and rotation
• 0 top pull:
• 2 anti-extension/flexion core: abdominal crunch, plank
• 2 lateral core: push-up and rotation, side plank
• 0 extension/anti-flexion

I don’t put jumping jacks anywhere, but would argue that they also belong in the knee dominant category.

Clearly an unbalanced program! Now here’s the real zinger: of all the exercise categories, which one do you think is most important for “high-performing professionals from a variety of industries“?

If you say hip dominant, upper pulls and extension core, give yourself a fantastic prize! Most executives spend a lot of time sitting, at a desk, or on a plane, train, or car. Sitting tends to tighten our muscles in the front, and stretch our muscles in the back. To help overcome these postural habits at work, we need to work harder for our back.

Most head trainers and strength coaches aim to have at least as many pull-ups as push-ups, and at least as many hip-dominant exercises as knee-dominant ones for our clients, and most of us aim to do twice as many pulls as thrusts and twice as many hips. dominant like knee dominant for our desk seated clients. I have yet to meet a quality trainer who would recommend 5:0 knee dominant to hip dominant, or 3:0 overhead push to overhead pull.

Considering all that, does anyone think that this program might not be a good idea?

Update: Since this post went up, The New York Times seems to have realized. In October 2014, they published The Advanced 7-Minute Workout.

Elsbeth Vaino, B.Sc., CSCS, is an accomplished engineer personal trainer in Ottawa, Canada.

References:

(1)”HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment”, ACSM Health & Fitness Journal, May/June 2013 – Volume 17 – Issue 3 – p 8–13.

(2) CEO Health & Wellness Survey, Apollo Life

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