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The name alone is a challenge—a dare. You’d have to be insane to attempt this workout. Of course, that’s a big part of the appeal. If the exercise is “extreme” or “crazy,” you assume the body benefits will be dramatic. And they may be—just not in the ways you’d expect from checking out the workout’s promotional materials, which emphasize weight loss.
While it’s continually changing, the latest iteration of “INSANITY” is a 60-day program composed of 30-minute bouts of very high-intensity aerobic and resistance exercise, to be completed six days a week. While research has linked physical fitness gains to Insanity-style interval workouts, the evidence that these programs lead to weight loss is anything but rock solid.
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“We’ve shown that when it comes to cardiovascular fitness and function, greater intensity leads to greater adaptations,” says Todd Astorino, PhD, associate professor in the department of kinesiology at California State University, San Marcos.
Astorino has studied the health and fitness effects of very rigorous bouts of interval training, often referred to as high-intensity interval training (HIIT). He says there’s little doubt your athletic condition—the ability of your heart and lungs to handle physical activity—would improve if you completed something along the lines of an Insanity workout. He also says your blood sugar levels would likely drop, a change that could help protect you from metabolic diseases like type-2 diabetes. Throw in the body-resistance component of Insanity workouts, and you’ll certainly grow stronger too.
What about weight loss? “The research is very mixed, especially in the long term,” Astorino says. “I think it would help you avoid weight gain. But that’s not the same as losing weight.”
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Hundreds of studies have looked into the effect of regular exercise on body weight. While physical activity is unquestionably good for your health, exercise alone doesn’t have a huge impact on the number you see on your bathroom scale, concludes one recent study appearing in the journal Obesity Reviews.
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Another study, this one from Stephen Boutcher, PhD, associate professor at Australia’s University of New South Wales, specifically examined the effect of Insanity-style HIIT training on body fat. Boutcher’s research found “significant” fat reduction—or a little more than 4 pounds of lost body fat after three months of training. That’s significant in science terms, but probably not what you’re expecting when starting a workout program that highlights happy customers who have lost 40, 50, or even 90 pounds.
Boutcher says there’s some evidence HIIT training may help suppress appetite in ways traditional aerobic exercise doesn’t. But to shed lots of weight—the kind of “total-body” transformation you see in product testimonials—you also have to eat a healthy diet, the research suggests. (Read the fine print on the INSANITY website, and you’ll find analogous disclaimers stating a “proper diet” is necessary to achieve and maintain weight loss.)
But for some people, even regular exercise and an improved diet won’t dramatically change the way their bodies look. Cool retro term for mac. “Many people are just naturally bigger,” Astorino says. “For them, trying to look physically lean would probably require some very dramatic diet restrictions.”
Of course, none of this touches on the psychological perks of challenging yourself with a butt-whipping exercise regimen. Talk to someone who has run a marathon or finished an Insanity program, and you can hear the sense of accomplishment and pride they feel when they talk about their achievement.
“If you can get through something like this, you’ll have confidence and a good understanding of what your body can tolerate,” Astorino says. Those benefits, along with improved endurance and metabolic health, are nothing to scoff at. But if you’re expecting to transform your body and drop several sizes with INSANITY, the results might not be as crazy as you’d hoped.
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EDIT POST
The Insanity workout quickly gained popularity – and for good reason. It’s an excellent workout, whether you are looking to tone your muscles, lose weight, add muscle mass, or get in some good cardio. Many Insanity advocates claim it is the most well-rounded workout there is – we will let you decide that for yourself. As anyone who has ever done Insanity will likely attest to, it is helpful to have some tips before going to your first class. The goal of this intense and, well, ‘insane’ workout is to get you in the best shape of your life. By the time you are done, you should have the six pack you’ve always dreamed of, and the confidence to match. If you are following by the rules, the Insanity workout should help get you there in just 60 days. While there are Insanity workout DVDs, the best way to get the results you are looking for is to take a group class. Not only will you bond with others on a weekly basis, but group settings are always better for motivation and staying focused.
Before you go to your first Insanity class, we recommend talking with a trainer at either our Arlington or Bedford location and getting the lowdown. As of right now, we do not have any Insanity classes on the schedule at our Bedford location, so you will have to check out our Arlington 24-hour fitness gym if you are looking for the Insanity experience.
With all this in mind, let’s get to the good stuff. Because Insanity can be so intimidating for beginners, we thought it would be helpful to give you a few handy tips to help ease the anxiety. Remember, the Insanity workout aims to get you in excellent shape in a mere two months, which requires a lot of commitment and motivation. Spectrasonics omnisphere free archive rar.
You must give it your all. Insanity is not for the fair weather gym goers, it is for those who are truly committed to their fitness and have the drive and motivation to get in shape. You can expect to swear – a lot – so it is important that you come prepared and know what you are signing up for.
Form over speed – It is easy to get caught up in the fast pace of the routine, but it is important for you to focus on getting your form right over everything else. This is especially true for beginners, as it is common for them to want to go full throttle right from the start. Do your best to remain focused and follow the correct form of the exercise. The form is designed to keep you safe and prevent yourself from injuring yourself.
Don’t be too proud to rest. As with any type of exercise, listen to your body and rest when you need to. There is a big difference between pushing yourself and going too far. Many people who take Insanity classes are personal trainers or have a fitness background – you cannot compare yourself to them. Try not to focus on staying on pace with others in the class. Do as much as you can and rest when your body tells you to.
Stay hydrated. Because this is such an intense workout, it is absolutely imperative that you remain hydrated before, during, and after. Make sure you bring a water bottle with you and drink plenty of water throughout the day.
Never skip the warm-ups and stretches. While you may be tempted to skip the warm-ups and stretches both before and after the class, never do this. The warm-ups and stretches are there for a reason – mainly to work towards your efforts and prevent any injuries.
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Be sure and check out our Arlington class schedule here to see when our Insanity classes are offered. We hope to see you soon!