Stronger muscles in 20 minutes a week
A better condition, a toned figure, stronger muscles and more energy. You only have to train for twenty minutes a week, and that without breaking a sweat. It almost sounds too good to be true, but that’s what fitness studio ‘fit20’ promises in its brochure. I put it to the test and followed the training for three months.
What is it?
First the rationale: the fit20 method is based on 25 years of experience and research which would show that a short but intensive training is the best way to stay in shape and strengthen the muscles. For twenty minutes you give 100 percent under the watchful eye of a personal trainer. You train the most important muscle groups on six different machines: chest, legs, abdomen, hips, back and arms. You continue until muscle failure occurs; this means that you really can’t lift the weight anymore. Because you work until your muscles really can’t anymore, they get stronger.
The effect of the muscle failure will continue for at least a week. The body slowly adapts to the load. That’s why you only train once a week at fit20. The harder you train, the more important your rest and recovery period is. In addition to the training, you can do recreational sports, such as spinning or running. It is recommended to take at least one rest day.
promises
The training promises, among other things, the following effects:
- Greater bone density
- More energy
- Stronger immune system
- Slows down aging
- More confidence, better mood and increased creativity
- Positive effect on the hormone balance
- Improving cardiovascular fitness
- Fewer injuries
- Women do not have to be afraid that they will eventually develop an Arnold Schwarzenegger-like figure: according to fit20, the training gives ‘functional strength, condition and flexibility, but does not lead to exaggerated muscle bundles. The body becomes more toned and takes on more shape.’
Experience
So much for the theory. I started training in a studio in Amersfoort, near the Central Station. The first thing I noticed was how small the studio looks. The trainer receives people by appointment, alone or in pairs. The air conditioning is set quite high: the room is cooled in such a way that you do not sweat during the training. I don’t have to change clothes or take a shower, I can train just fine before I go to work.
Six different pieces of equipment await you: first a horizontal stretch for the arms, then the legs, then a vertical stretch for the arms, then abdominal and back exercises, and finally the hip muscles. To work!
The fit20 method is clearly not for quitters or people with a low pain threshold; I have to go to the extreme. The personal trainer counts to ten while I perform the exercise in slow motion. After a minute or two my arms begin to tremble and fatigue sets in – just keep going! “One more time: and hold on here!”, the trainer says enthusiastically. I grit my teeth and keep my arms stretched halfway as he counts down from ten to zero. Finally I can relax and I feel my arms whine quite a bit: so this is muscle failure? Without his encouragement I would never have made it this far, but it feels really good. Take a breather and then move on to the next exercise.
Afterwards I feel broken, but satisfied. The next day I still have some muscle soreness, but that quickly disappears. In the weeks that follow, the muscle soreness decreases more and more after each session. I notice that it is easier and that I also feel fit and more energetic after every workout.
Personal trainer
In addition to the countdown, the personal trainer pays close attention to my posture, if I (unknowingly) try to compensate or smuggle, I am corrected. Even if I hold my breath during training, I am warned about this, because a good oxygen supply is important during the exercise. Puff like a pregnant woman! He encourages me during training, compliments me when I break a personal best and after the training we evaluate the progress together. An iPad application is used for this.
Conclusion
After three months of training I feel a lot fitter than before. This is also apparent from the hard data: according to the application, I have developed about 35 percent more muscle strength across the board, and my back and legs are even above 40. I am satisfied with the result and will continue training for the time being at fit20. If costs are not an obstacle, you can take a little pain and like to use your time efficiently, this is the ideal method in my opinion.
There are currently 19 fit20 studios active in the Netherlands. A solo training is available from € 79.90 per month. For a location near you, more information and to request a trial session, go to www.fit20.nl