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(More customer reviews)Science is proving that the human body is designed to function in short bursts of activity --- not one long marathon of running or the other forms of activity we've been participating in for decades through our exercise programs.
Studies show that ten minutes of brisk exercise triggers metabolic changes that last at least an hour.
Aerobics as we know it is dead. And long sessions of weight lifting are not the answer. This book has one answer. And I just love it. I bet you will too.
I adopted this style of working out a few months ago. My blood pressure is lower, I'm in better health and have more energy. Plus, I'm having more fun when I workout.
Several books have come out in the last few years that address the fact that short bursts of exercise are superior to the long bouts of exercise most people partake of and are bored by.
They've provided us with attractive alternatives to the long, boring exercise routines. More than alternatives, these are superior ways to train for everyday life. They're also fun and make you feel great. This is a functional exercise program and that's the very best kind.
This book by Sean Foy adds something really special to the body of information on this exciting type of workout. He provides a way to get your . . .
Cardio
Strength training
Core work and
Stretching and breathing exercises
. . . in one fast ten minute session.
It breaks down to . . .
4 minutes of high-energy aerobic training
3 minutes of resistance exercise
2 minutes of core-strengthening exercises
1 minute of stretching and deep breathing
These are all broken down into short intervals, which gives you a really powerful workout.
Before you jump in, you need to read the book and run through the exercises. Why? Simply put, when you're doing the workouts, the transitions between one exercise and the next is zero! There's no stopping for ten minutes. And believe me, you'll know you had a workout when you're finished. I sure did. And I'm a seasoned exerciser.
There are a few things about the book I should bring up that I consider negatives. One of the exercises, the Wood Chopper, was not presented in the proper way. (At least not in the way I learned it or find it in all other literature and video instructions.) The resistance band is supposed to be overhead and you chop down. Foy tells you to put the band even with your waist and chop straight across.
I've searched all over and find no instructions saying to do the exercise this way. I don't think you get as much good from the exercise with the band at waist height. But perhaps he had a good reason for giving these instructions.
Also, there is a section on the science behind this type of program. But I felt it was not as in-depth as it should be. Having said that, there are other books with the science discussed in-depth and no one book can be expected to contain everything.
Foy also says you can do one circuit and then do one or more in addition to that if you want. To me, this is saying that ten minutes is good but if you do more, it's better. And that's not true. In fact, it defeats the purpose of the program. I sort of felt he was trying to please everyone --- those who love long exercise sessions and those who don't. But that was only the feeling I got and I certainly have nothing to back that up other than the above statement he made.
The purpose of this workout to me is not in doing what's convenient but what's best, what's proven by science to be best.
I felt that his motive was to get people moving and he rightly surmised that anyone can put in ten minutes of exercise each day. And I applaud anyone who motivates people and gets them moving. But the real value in this program is the fact it's circuit/interval training --- the best type of exercise you can do. And that it's done in a sprint --- the way we live and function.
The exciting thing about this book, other than the program, is the book itself. By that I mean the way the book is designed. Whoever designed it, did so with the reader (exerciser) in mind. In fact, every exercise book should be made this way. Let me explain.
The book is spiral bound. So it lays down flat. This means you can easily practice the exercises and study them. But, it goes further. Every spiral bound book I've had has only the wired spiral visible when you put it in a shelf. This book cleaverly put an identifying spine over the wires so it closes like any other book and when shelved, you can easily find the book. It looks like any other book and hides the wired spiral.
The great design continues at the end. There are fantastic exercise cards for each level. Each card shows the exercise you do and tells you how to do it.
You can mix and match them and lay the book out so it's ready for you in the morning. This is about the coolest thing I've seen in a long time and I love using it. No more breaking the spines of books so it lays flat and no more fingering around in a book trying to locate your exercises. It's all so convenient. Kudos to the designer! That's a BIG part of the value of this book.
The book also tells you exactly how long each exercise is. I set the interval timer on my watch and it really made it fun and easy. Well, easy as far as knowing how I was doing on my time. The exercises are no walk in the park! You'll sweat --- so have a fan and water at the ready.
And I did get my heart rate up. Not as high as when I'm doing P.A.C.E. but respectably high. Foy doesn't really address raising the heart rate to the extent Al Sears does in his book. I don't think he considers that a major issue in quite the same way or perhaps he figures you can get that sort of workout on your other three days.
Foy suggests you do the 4-3-2-1 Program three times a week and some other ten minute exercises for three days. I do the P.A.C.E. Program because I believe so strongly in it and it helps strengthen the heart. Between both programs, I firmly believe a person can lower his blood pressure, his weight, cholesterol, triglycerides PLUS lose weight and feel great!
About a Few Negatives . . .
I would prefer the author refrain from giving little tips about how to live your life and deal with personal relationships. Having said that, he does say he's an "exercise physiologist and behavioral and nutritional coach." So, I guess some people might enjoy and benefit from his advice in this area.
I'd prefer to get that information elsewhere. When I get a fitness book, I want to read about fitness --- nothing else. In the forward, Dr. William Sears says, "Another thing I especially like about this book is that it focuses on not only a makeover of the body but of the mind. You will enjoy the voice of Sean the marriage and family counselor as he explains that relationship fitness is like physical fitness --- if you don't work to build it, it atrophies."
I simply don't like reading this sort of thing in my fitness books. You may.
Also, I wish the book had an index. This type of book --- one you refer to often --- should have one. That, coupled with a spelling error and some problems I had with one or two exercise instructions, plus not giving instructions for the breathing exercises, were negatives.
He also said that ice cream was "high on the glycemic index." That's a half-truth. Experts give ice cream the yellow light --- in moderation of course. It has a low GL (glycemic load) of 8. It has a moderately-high GI but experts are now putting more emphasis on the GL and the combination of the GI and GL. That gives ice cream a medium rating. In fact, low fat ice cream is considered low GI.
I also wasn't sure if you are supposed to warm up before the first moderate interval or before you begin the program. I didn't see any information on that. I saw one or two sentences that seemed to say the warm-up was incorporated in the first moderate interval. But, that's not long enough. So I warmed up two minutes before starting the program.
Foy says to warm up from two to five minutes --- he just isn't clear whether to do it prior to starting the intervals or during.
I have to add something else related to the book that I have an issue with. I personally find it improper for one of the co-authors to write a five-star review for a book she has a vested interest in. While her information is useful, the place for it is above in the description area that's specifically for the author. The review section is for the reader, not the authors or publishers.
I ordinarily would have taken off one star from my review due to these things. But I find the book of such tremendous value that I feel it deserves five stars despite the above issues.
The book is an absolute must-read if you want to get in the best shape of your life in the shortest time.
To read about the science behind this type of workout and get more information you'll find useful, I recommend Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week and Pace: The 12-Minute Fitness Revolution.
You won't regret getting this book. In fact, it may be just what you've been looking for if you want to get healthy and look great.
Highly recommended.
- Susanna K. Hutcheson
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