Like so many others, I too have struggled with weight issues.  It’s funny, people assume if you are in the fitness industry, you automatically have it all figured out, have the perfect body and will never, ever have weight concerns.  Nothing could be farther from the truth, at least in my own experience, we not only struggle along with you, we struggle for you, in hopes of finding something that we can present to instill excitement and provide hope.

Here enters an article I stumbled upon from Dr Mercola, a board certified and licensed physician and surgeon in the state of Illinois as well as a writer of many esteemed publications and newsletters.  The article was entitled, “Suck This ‘Magic Hormone’ Into Your Body and Transform Your Health - Takes Just 20 Minutes”.  I’m sure it isn’t a mystery why the title was so alluring.  Of course I wanted to know how I could create ‘magic’ in 20 minutes, who wouldn’t?  Eagerly I read the article from top to bottom, read it again, took notes, re-read the article and the notes and finally waited rather impatiently for the next day so I could try this 'phenomenon' for myself.  I definitely wasn't disappointed!  It was challenging, I was sweaty and something in me said this just may have some shred of truth and produce the results I have been seeking... Having added this program to my existing regimen, as well as making a few other mindful changes beginning in December of 2010, a mere six months ago, I have lost a total of 24 lbs to date, gained immeasurable amounts of energy, feel and think ;) I look younger and have nearly doubled my endurance, a fact I NEVER thought would be possible!!!  YES, I am a believer and those who know me and have watched me transform believe it too!!!...

…THE SYSTEM & THE SCIENCE…

So what exactly is it that I have been doing!?  Well simply enough, it is a system developed by a personal trainer by the name of Phil Campbell, called the Peak 8.  A system which is built upon principles similar to interval training yet far more comprehensive, reaching beyond typical aerobic cardio and transcending into anaerobic threshold which is where the magic really begins to happen.  The popularity of interval training has certainly been evident in all types of media throughout the ages, however, Dr Mercola's explanation was one that fascinated, astounded and informed like no other information source I had ever come into contact with before.  To further clarify without getting too technical, Dr Mercola explained how our muscles are made up of three types of fibers: slow, fast and super-fast.  The foundation of the Peak 8 system is built upon activation of the super-fast twitch fibers which occurs during high intensity burst cardio which impacts production of a vital growth hormone, HGH or human growth hormone. HGH is KEY for strength, health and longevity.  Read the complete article here... :)Suck This 'Magic Hormone' into Your Body and Transform Your Health - Takes Just 20 Minutes

…THE KNOW HOW…

Performing the Peak 8 system is straightforward and uncomplicated and best of all, it can be executed ANYWHERE in JUST 20 minutes, two to three times a week. While having access to a gym or exercise equipment will provide a larger variety of options, you can perform the system just as easily by walking or running on flat ground.  To implement the Peak 8 system you will:

1. Warm up for 3 minutes.

2. Exercise at a high level of intensity (peak level), as hard and fast as you can for 20 to 30 seconds.

3. Recover for 90 seconds at a slow, easy pace.

4. Repeat the high intensity (peak level) and recovery at least seven more times.

Whether you choose gym equipment such as an elliptical trainer (my favorite), treadmill (second favorite), recumbent bike or choose to use no equipment and utilize walking and power walking, walking and running or even walking and jumping jacks or something of the like, the key is to push your heart rate up to your anaerobic threshold for 20 to 30 seconds then recover for 90 seconds.  Intensity levels should be absolutely individual and based on your own personal fitness level.  

Don’t be alarmed if this all seems overwhelming in the beginning…  The beauty of this system is that you can build upon it, make it your own.  During your first attempts, if you are unable to complete all 8 cycles of the peak levels, don’t despair.  Do as many as you can. Taking the time to familiarize yourself and your body with the program is important and before long, your endurance will increase and you will be able to complete the system in its entirety.  Rapid increases in one’s endurance is only one of the many reasons I absolutely love this program, another appealing element is your entire workout can be done and over within 20 minutes. Mostly everyone can and will find 20 minutes, two or three times a week, especially when you start to experience the benefits of the Peak 8 system.  Furthermore, even though the high intensity portions or peak levels are extremely challenging, they are also extremely obtainable. What I mean is, in the moments when you are giving it your all, going as hard and fast as you can, sweating like crazy, growing exhausted, thinking your body is going to give out and you can’t go anymore, you suddenly realize you don’t have to, because your 30 seconds have passed and it’s time to relish in your 90 second recovery.

…PILATES PRINCIPLES & PROPER FORM…

As I mentioned above, my absolute favorite performance mechanism for the Peak 8 system is the Elliptical Trainer, however, many of the principles I will be speaking of, should and can be applied to other pieces of equipment as well.  First and foremost, it is very important that while performing the system, regardless of which approach you are choosing, that you become aware of the importance of your core strength and how and why applying the principles and methodology of Pilates can aid not only your success but can also be highly beneficial in keeping your body safe throughout the process.  Most people assume that the core only consists of the abdominal muscles when in actuality; the body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.

It’s about time to set the body in motion, but first we need to figure out a few more details to perfect our form.  First off, as you are probably aware, elliptical trainers may have stationary handlebars or moving handles.  My personal preference is trainers with stationary handlebars. Now, if you have chosen your means, you are ready to go!!!  To initiate the set up, proceed with these steps:

1. Step onto the pedals and slide toes forward to the front edge.

2. Draw the inside of each foot and leg together to the inside edge of the pedals to simulate ‘hugging the midline’. (More on that in a minute…)

3. Place the heel of the hands, one each side, on the handlebars at a comfortable height. Fingers should be soft, long and extended while elbows will remain slightly winged opened or bent.

As you begin pedaling, allowing your body to propel into the warm up stage, take advantage of this time to become conscious of your bodies movement.  Practice drawing your belly button inward toward your spine, otherwise known as scooping the abdominal muscles in and up, feel the inside of your legs; inner thighs, knees, calves, ankles, hugging actively toward the midline of the body while in motion.  Become cognizant of your upper body, arms should be strong while your touch on the handlebars remains light.  For safety and comfort purposes, I would encourage eliminating the act of gripping or interlocking the fingers around the handlebars.  Instead, using the heel of the hand to gently press into the handlebars will not only aid stability but will also help avert tension away from the neck and shoulders, especially during peak levels or high levels of intensity.  

Finally, while performing your Peak 8 system on the Elliptical trainer, try to correlate and apply the fundamentals of the Stomach Massage Series, Round Back Position (See example below), to the peak, high intensity cycle.  As you increase your resistance, slightly shift your weight back toward your heels (always keep feet flat, never lifting from pedals), lower your chin and feel your spine create a slight C-Curve.  In doing so, the abdominals will activate strongly allowing more energy and strength to guide you through the higher intensity portions.  Furthermore, the C-Curve position will help relieve pressure on the leg joints because the abdominal muscles will cushion the impact of the added resistance. Again, as I mentioned before, it is the body’s natural reaction when situations intensify to become tense, so please be mindful of your hand placement and lighten the touch to deflect unwarranted discomfort.  In the recovery cycle of the Peak 8 system, aim to apply the principles of the Stomach Massage Series, Straight Back Position (See example below). As the resistance decreases, return your body to an upright position and draw your shoulder blades together on your back without tensing the shoulders.  For an added core challenge, remove your hands from the handlebars and pump your arms next to your sides as if running.  This little bonus aids both balance and stability at its finest. :)

Round Back Position

Recovery

Stomach Massage Series:

Straight Back Position

Click HERE for a Personalized PEAK 8 Elliptical Trainer Example

So there it is!  You now have all the tools in your toolbox to safely and successfully perform the Peak 8 system.  As I said before, there are many ways to pursue this program; the Elliptical trainer is only one avenue to  explore but a favorite of mine simply because of how well you can incorporate the Pilate’s methodology.  If you have questions or comments about performing the Peak 8 by other means or general questions about anything relating to this topic, please feel free to email and ask and I will happily answer...