“Can 30 minutes of strength training & 15 minutes of cardio really be enough?”
We get this question all the time, but the science is clear: When it comes to exercise, quality beats quantity! Many people have been conditioned to believe that “real” exercise means spending hours in the gym each day. While this might still be required for the pro athlete or competitive bodybuilder, the rest of us can lose weight, burn fat, build muscle and be healthy and fit using the latest in exercise science, technology – and the power of coaching in a shorter amount of time.
How the Program was Created
Michael Wood, Chief Fitness Officer of Koko FitClub, wrote a number of year-long programs based off of specific fitness goals: burn fat, build muscle, protect your current state of health, or restore a level of fitness that may have been lost due to injury, illness, or life. Additionally, Wood wrote year-long programs for even more specific goals and obstacles to fitness, such as breast cancer, diabetes, arthritis, back relief, and men’s health.
Michael Wood is a CSCS who has been training for decades with clients of all ages and backgrounds, but most notably college athletes at the University of Connecticut.
The Koko Smartrainer is our patent technology, geared towards providing you with a full body strength training workout, in about 30 minutes. The Smartrainer is powered by your personalized Koko Key, which knows your age, height, weight, and fitness goals. This Key will hold a year of circuit workouts that are personalized for you as an individual.
The Smartrainer takes all the guess work out of exercising! Each machine has a screen that tells you exactly which exercise to do, how to set the equipment, the correct weight to lift (based off of your own strength), correct form, how many reps, AND the correct pace to complete the exercise at. The Smartrainer will lead you through a series of exercises, that allows one muscle group to rest while another works.
With an initial Strength Test, your Koko Key and the Smartrainer learns the strength of your individual muscle groups in order to make weight recommendations that are safe yet challenging. As you grow stronger, the Smartrainer takes notice and gradually will increase your weight in order to avoid plateaus in strength gain.
No one wants to walk aimlessly on a treadmill for hours! Every Koko Cardio machine – treadmills and ellipticals – come with monitors stocked with a library of cardio workouts. Each workout maps a 15-17 minute long hike from destinations around the world – Italy, the Egyptian Pyramids, and Iceland to name a few. The programs guide you on how to adjust the machine’s speed, resistance, and incline, which are designed to elevate your heart rate.
Not a runner? No problem! We have a variety of programs for whatever speed you’re at – walking, jogging, or running!
Each cardio workout comes with a audio coach who makes the time fly by while giving you advice on form, nutrition, and how to get the most out of your club experience.
We’re Here To Help
We’d love to customize a fat-burning, muscle-toning plan — nutrition AND exercise — designed to help you look and feel better in the shortest amount of time. Come visit our Club and see what Koko can do for you.
Koko is an technological spin on personal training! We can tell you how fun it is, but Koko is best experienced in person! So call us to schedule a tour or a demo workout! Our FitCoaches would be happy to welcome you.
Here’s just a snapshot of the exercise science research that goes into your customized Koko Smartraining program:
- Physiological Adaptations to Low-volume, High-intensity Interval Training in Health and Disease. J Physiology 590.5, 1077-1084, 2012
- Relationship Between Training Status and Maximal Fat Oxidation Rate. J. Sports Science and Medicine. 9: 31-35, 2010
- International Society of Sports Nutrition position stand: Nutrient timing,J. Int. Society of Sports Nutrition, 5-17, 2008.
- Effect of a High Protein Breakfast on Ghrelin Repsonse. Am J. Clin. Nutrition. 83(2) 211-220, 2006
- Associations of Light, Moderate, and Vigorous Intensity Physical Activity with Longevity: The Harvard Alumni Health Study, I-Min Lee, R. Paffenbarger, Am J Epidemiology,
- Endurance Exercise in Masters Athletes. Journal Physiology. 586(1):55-63, 2008.
- Changes in Energy Expenditure Resulting from Altered Body Weight. N Engl J Med;
- Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes56(11):
- Role of Low Energy Expenditure and Sitting in Obesity. Diabetes.
- Energy Balance and Body Composition in Sports and Exercise. J. of Sports Sciences. 22: 1-14, 2004
- Effect of Dynamic Versus Static Stretching in the Warm-up on Hamstring Flexibility. Sport Journal.
- Association of Change in Step Count Over Five Years with Insulin Sensitivity, BMJ,
- Strength Training in Female Distance Runners: Impact on Running Economy, J. Strength & Cond. Research, 11(4) 224-229, 1997.
- The A to Z Weight Loss Study: A Randomized Study. JAMA,
- Metabolic Factors Limiting Performance in Runners. Computational Biology,
- Harvard Alumni Health Study. Stroke.
- Lactate Metabolism: a paradigm for the third millennium. J. Physiology558(1) 5-30, 2004.
- Biochemical Adaptations in Muscle. J. Biol. Chemistry 424(9): 2278-2282, 1967.
- Physical Activity and Weight Gain Prevention. JAMA 303: 1173-1179, 2010.
- Assessment of Anaerobic Power in Female Division I Collegiate Basketball Players. J. Exercise Physiology (online) 13(1): 1-9, 2010.
- Regulation of Body Weight in Humans. Physiological Reviews. 79: 451-480, 1999.
- Metabolic profile of high intensity intermittent exercises. Med. Sci. Sports and Exerc. 29(3): 390-395, 1997.
- Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc.28(10):1327-30, 1996.
- Dynamic exercise performance in Masters athletes: insight into the effects of primary human aging on physiological functional capacity. J Applied Physiol 95: 2152-2162, 2003.
- The possible mechanisms of contracting and paying the oxygen debt and the role of lactic acid in muscular contraction. Amer. J. Physiology. 106: 689, 1933. (this has become a classic paper).