Personal excellence encompasses the physical, mental, emotional,
and spiritual domains. Since we are integrated beings, a fit body enables the
mind to function better; a sound mind engenders a more positive emotional outlook;
and body, mind, and feeling all contribute to spiritual development. Whatever
influences the parts also affects the whole.
The same “systems theory” underlies a powerful new approach
to health and fitness, Integrated Body Conditioning (IBC). IBC trains your body
as an interconnected biological system, so every part helps every other reach
its full genetic potential. Its training effects far surpass the best conventional
exercise—without muscle soreness.
The centerpiece of IBC is integrated concurrent exercise.
Concurrent means inclusion of different exercise modes—cardio, resistance
(weightlifting), and range-of-motion (ROM or flexibility)—in every workout.
Integrated means doing these different modes simultaneously. The essence
of IBC is to elevate your heart rate during each exercise mode, achieved by a
brief (one-minute) bout of cardio exercise immediately before every flexibility
or resistance exercise.
Why elevate your heart rate before other exercises? An elevated heart
rate pumps more blood at higher pressure through joints and muscles, delivering
more oxygen and nutrients and flushing waste products faster. An elevated heart
rate force-feeds and speed-cleans your body. The elevated heart rate also creates
and sustains the “runner’s high,” and develops flexibility,
strength, and power.
When your workout targets your whole body system, cardiovascular
adaptation is four times faster than conventional exercise, you lose fat three
times faster, and you gain muscle twice as fast. You achieve these results without
delayed onset muscle soreness, making your exercise program more enjoyable.
Three Steps
You can build up to IBC in three steps:
- Cardio. In the cardio phase, strengthen your heart and lungs with aerobic
exercise like brisk walking, jogging, or cardiovascular machines. IBC begins with
cardio because your heart and lungs are the foundation of all other physical training
goals—endurance, flexibility, strength, and power. You should attain the
cardiovascular conditioning for your level in two weeks.
- Cardiorom. In the cardiorom phase, integrate cardio with range-of-motion (ROM)
exercise—stretching and bending. After your warm-up, alternate short bouts
of aerobics with standard flexibility exercises. Cardiorom readies tendons, ligaments,
and joints to absorb the forces of resistance exercise in the integrated workout.
Combining ROM with weightlifting amplifies strength. This phase also takes two
weeks.
- Cardiolift. In the cardiolift phase, you warm up, then alternate brief bouts
of aerobics with resistance exercises such as weightlifting, stretch tube exercises,
or conventional calisthenics. You complete your cardiolift workout with a cardiorom
or ROM cool-down for a fully integrated workout. This phase can continue indefinitely,
as you develop faster.
After several weeks in the fully integrated cardiolift phase, introduce
variety by cross-training. Incorporate new exercises, explore outdoor options,
or pursue sports-specific training programs. Design your ideal program for athletic
excellence.
Once you try the Miracle Workout, chances are you’ll never
look back! PE
