Exercise is Medicine

by Jade Teta, ND, CSCS, and Keoni Teta, ND, LAc, CSCS

Rest-Based Training:

A

New System

and

Psychology

for

Exercise

Recent research has raised questions about how useful aerobic exercise can be in combating obesity. In contrast, more intense exercise, such as weight-lifting and intermittent–burst type activity, provides unique fat loss advantages. Despite this new understanding, physicians remain reluctant to embrace intense exercise modalities due to concerns over safety and applicability. We have developed a novel fitness method that we call rest-based training (RBT) that allows all fitness levels to engage in and benefit from high-intensity exercise protocols in a safe and scalable way.

The Science of Aerobics, Anaerobic Exercise, and Weight Loss

In 1997 Miller et al. published a meta-analysis on the impact of aerobic exercise to combat weight gain.¹ This research looked at close to 500 studies over a period of 25 years. The results showed that aerobic exercise provided only about a 2-pound weight loss advantage over diet alone. A more recent review by Melanson et al. showed mostly that aerobic exercise provided no metabolic advantage beyond calories burned during the activity.²

In contrast, Dr. Chris Scott at the University of Southern Maine has shown that anaerobic energy use can be underestimated by 70% for weight training and 95% for interval exercise.^7–9 Anaerobic exercise also elevates fat and calorie use after exercise has ended. This “afterburn” can last 16 hours in women and 48 hours in men, amounting to many hundreds of calories burned at rest as a result of the workout.^4–5

Trapp et al. compared 20 minutes of anaerobic interval training to 40 minutes of aerobic-zone exercise.³ Each program was done 3 times per week for 15 weeks. At the end of the study, the anaerobic group lost approximately 5 pounds of fat while the aerobic group, surprisingly, gained fat. Insulin and leptin were also positively affected by the interval exercise but not the aerobic workout.

Shifting from a Work to a Rest Paradigm in Exercise

Rest and movement are often seen as opposites, but they are actually complementary and dependent on each other. Exercisers told to run as fast as possible for 10 minutes will necessarily regulate intensity to complete the task. If they were instead told to run as fast as possible for 10 seconds, the intensity could be dramatically elevated. True high-intensity exercise is impossible to achieve without rest. Quality rest leads to quality work and vice versa.

High intensity interval training (HIIT) and intense weight lifting have always coupled work with rest. One issue with these workouts is their rigid structure. The work–rest ratios “force” individuals of varying fitness to work at mandated levels. This works to lower intensity, inducing the same pacing effect seen in traditional aerobic exercise. These types of workouts are often too intense for many and can create psychological resistance to participating.

Rest-Based Training (RBT)

Rest-based training (RBT) uses rest, autonomy, and time manipulation to optimize intensity for all fitness levels. It combines the latest in exercise science and motivational psychology. Rest-based training enjoys the same physiological benefits of intense interval exercise and weight training, but with key psychological benefits.

Rest-based training differs in the application of rest. Where interval training and weight training have clearly defined work and rest ratios, RBT leaves the exerciser in charge of when to rest and for how long. The language employed in this type of training is “push until you can’t, rest until you can.” This shift in paradigm acts as reverse psychology for exercisers.

Motivational psychology of exercise is an important consideration regarding exercise consistency, frequency, and intensity. The primary goal and purpose of interval training is to maximize work effort across all work bouts and employ the shortest recovery time possible to maximize the training stimulus. Contrary to popular belief, research has shown that exercisers who have autonomy over their workout parameters will often work harder and are able to self-regulate to an optimal work–rest ratio for their physiology.^17–19

Rest-Based Training Principles

There are four key attributes in our RBT system. All are geared towards maximizing work effort in a safe and scalable way. The key tenets of rest-based exercise are represented by the acronym REST:

• Rest-based

  . Pushing to the point of rest is actually the goal of a rest-based workout. By putting the focus on rest, as opposed to work, RBT not only automatically increases the quality of work, but also makes exercise psychologically easier.^17–19,21 When exercisers know they have permission to rest, they may voluntarily work harder without even being aware that they are doing so.
  Interestingly, animal research shows that intermittent exercise is inherent and may be an evolutionary adaptation to maximize distances covered per unit time.¹⁹ Animals naturally engage in sporadic work and rest ratios during movement and self-regulate exercise to optimize both performance and recovery. Research shows that humans have the same capability.¹⁷

  Extrinsic focus

  . A major inhibitor of intensity is exercisers’ focus on intrinsic sensations such as breathlessness, burning, and other uncomfortable feelings.^18,20 Rest-based training uses strategies that focus participants away from these intrinsic sensations to more extrinsic factors. Workout parameters change quickly, monotony is minimized, circuits are utilized, exercise timing is limited, and different movement strategies are incorporated in the same workout. All of this is designed almost as a distraction technique so that the exerciser focuses more on what he is doing than what he is feeling. This helps him work harder and therefore rest more often.

• Self determined

  . In psychology research, self-determination theory posits that when people are given control and choice over their options, internal motivation automatically increases.^10–12 With RBT, there is structure in the workout, but the exerciser is left in complete control over how hard to work, when to rest, for how long, and even exercise choice and modifications. These factors serve to not only increase the quality of work within a session, but also improve exercise adherence from session to session.^{10–12,17–19,21}

• Time conscious.

  Given that time and intensity are so closely linked, harder workouts by necessity must be shorter. RBT workouts can be as short as a 1-minute bursts repeated multiple times throughout the day, to as long as 40 minutes of continuous exercise employing start-and-stop working and resting. Workouts lasting over 40 minutes suffer in intensity and may have negative hormonal consequences.^13–16

Conclusion

Work and rest ratios employed by traditional interval and weight-lifting workouts work for some but are an imperfect fit for most. By focusing on rest in a workout, and allowing exercisers control over when they rest and for how long, optimal intensity for results can be achieved in a safe, scalable way. A 96-year-old grandfather would be able to use the same workout approach to deliver optimal intensity for him, while a 24-year-old elite athlete could use the concept to deliver an intensity optimal for her. Rest-based exercise can be seen as a new functional model for fitness and fat loss.

Notes

1. Melanson et al. Exercise improves fat metabolism in muscle but does not increase 24-hr fat oxidation. Exerc Sport Sci Rev. 2009;37(2):93–101.

2. Miller et al. A meta analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. Int J ournal of O21:941–-947.

3. Trapp et al. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes. 2008;32:684–691

4. Schuenke et al. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002;86:411–417.

5. Osterberg et al. Effect of acute resistance exercise on post-exercise oxygen consumption and resting metabolic rate in young women. Int J Sport Nutr Exerc Metab. 2000;10(1):71–81.

6. Treuth et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Med Sci Sport Exerc. 1996;28:1138–1143

7. Scott et al. Misconceptions about aerobic and anaerobic energy expenditure. J Int Soc Sports Nutr. 2005;2:32–37.

8. Scott et al. Contributions of anaerobic energy expenditure to whole-body thermogenesis. Nutr Metab. 2005;2:14.

9. Scott et al. Energy expenditure before during and after the bench press. J Strength Cond Res. 2009 Mar;23(2)611–618.

10. Deci et al. Self-determination theory and basic need satisfaction: understanding human development in positive psychology. Ric Psicol. 2004;27:17–34.

11. Markland et al. Motivational interviewing and self-determination theory. J Soc Clin Psychol. 2005;24:811–831.

12. Ryan et al. Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. Am Psychol. 2000;55:68–78.

13. Jacks et al. Effect of exercise at three exercise intensities on salivary cortisol. J Strength Cond Res. 2002;16:286–289.

14. Kern et al. Hormonal secretion during nighttime sleep indicating stress of daytime exercise. J Appl Physiol.1995;79(5):1461–1468.

15. Karamouzis et al. The effects of marathon swimming on serum leptin and plasma neuropeptide Y levels. Clin Chem Lab Med. 2002;40(2):132–136.

16. Erdmann et al. Plasma ghrelin levels during exercise – effects of intensity and duration. Regul Pept. 2007;143(1–3):127–35.

17. Edwards et al. Self-pacing in interval training a teleoanticipatory approach. Psychophysiology. Epub Jun 1 2010.

18. Williams et al. Exercise, affect, and adherence: an integrated model and a case for self-selected exercise. J Sport Exerc Psychol. 2008;30:471–496.

19. Ekkekakis et al. Let them roam free? physiological and psychological evidence for the potential of self-selected exercise intensity in public health. Sports Med. 2009; 39(10):857–888.

20. Duncan et al. Exercise motivation: a cross-sectional analysis examining its relationships with frequency, intensity and duration of exercise. Int J Behav Nutr Phys Act. 2010;7:7.

21. Rose et al. Exercise experience influences affective and motivational outcomes of prescribed and self-selected intensity exercise. Scand J Med Sci Sports. Epub Jul 6 2010.