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Without exercise we surrender our bodies to grow old at a brutal rate. With aerobic exercise we feel a bit better, but the physical aging process marches on as before.

However, with very short and intense training we can actually bring physical aging to a halt and reverse it.

Amazing!? Yes. New? No.

Through the Paleolithic era, for millions of years, our very survival has depended on short intense bursts of energy whether hunting for a meal or sprinting and desperately climbing not to become one.

In the good old days our unclad ancestors’ survival itself was training, mostly short intense training. This form of training is within our genes most likely because the sprinters survived to pass them on. It therefore should not be surprising that our bodies respond best to short intense training.

It turns out that the more intense the training the better. In fact, an all out sprint for less than 60 seconds, followed by a period of rest is best. Doing several of these sprints in succession is anaerobic interval training.No matter what we call these short intense
bouts or bursts of anaerobic training, their training effect is far superior to aerobic exercise.

The magnitude of the benefits from short intense anaerobic training can best be put in perspective when we compare it to the old aerobic exercise we are more familiar with.

The greatest single benefit from short intensive training is the production of human growth hormone (HGH), which does not get produced with aerobic exercise but does get produced by anaerobic training.

As HGH is produced it goes to all parts of the body repairing and rebuilding whatever needs to be repaired, making the body younger. With HGH you look younger, your muscle mass increases, your bones increase in density, your nails and hair become healthy looking, all of your internal organs receive a boost of health, and even your eyes get brighter.

For aging persons,HGH is magic.

Right now in our overweight society a hot topic is “burning fat” with exercise. So, let us see what the “burning fat” difference is between aerobic exercise and anaerobic training.

The latest research shows us that anaerobic training “burns” over 500% more fat, than aerobic exercise. This is convincing. But wait, there is more! With anaerobic training the “fat burning” continues long after the training session is over, with additional calories being consumed.

For example, in the period from three to fifteen (3-15hr) hours after training, anaerobic training uses more calories than the whole aerobic training session itself.

This alone, again, could be considered a “slam dunk” in favor of anaerobic training. But there is even more! The rebuilding of muscle fibers after anaerobic exercise takes additional calories, which does not happen with aerobic exercise.

No matter how beneficial a workout may be, it is worthless when not done. A worn out excuse for not working out is, “I just don’t have the time.” But not any more, now that you know anaerobic training takes only a small fraction of the aerobic workout time, to
achieve the same results.

In fact, a few minutes a day with proper anaerobic training will give you a higher fitness level than long sweaty aerobic workouts.

What about cardiovascular fitness? Well, no contest. Short intense training improvesthe cardiovascular system quicker than aerobic exercise by a long shot. To improve, our cardiovascular system needs to be challenged, which anaerobic training does far better
than aerobic exercise.

Other than the above, the latest research gives short intense training (anaerobic) a better report card than aerobic exercise in the following areas:

Maximizing training value, increasing muscle mass, increasing metabolism, increasing energy, reducing stress, reducing blood pressure, normalizing cholesterol, increasing bone density, decreasing osteoporosis, decreasing joint problems, balancing blood sugar, decreasing diabetes, improving appearance, producing dopamine, increasing motivation, brightening outlook, improving muscle function, improving coordination, improving balance, improving athletic performance, and improving overall wellness.

It is obvious that short intense training should be mandatory for any human being who wishes to look fit and be fit. As the saying goes, “if you want to look like an athlete you better train like one”. The old aerobic exercise has a value for persons, who for medical reasons, cannot do intense training, or for persons who exercise for the pure joy of exercising.

First place for the optimum training method belongs to short intense training, or anaerobic training.

Typically a short intense training session could consist of a 15 second sprint, followed by 15 seconds of rest, repeated four times for a total sprint time of 60 seconds.

Or, a 20 second sprint followed by 20 seconds of rest, repeated three times for a total sprint time of 60 seconds.

Or, a 30 second sprint followed by a 30 second rest repeated twice, for a total sprint time of 60 seconds. That is it! But, when you sprint, you sprint all out.

Well, now is the time to make your resolve, consult your physician and start your real short intense workouts to grow younger fast.

Dr Juris Terauds Phd.
Professor Emeritus

ACL Rehabilitation Incorporating The Xiser® Machine and High Intensity Interval Training 

By Mark J. Smith, Ph.D.

Rehabilitation after anterior cruciate ligament (ACL) reconstruction has become more and more aggressive over the last two decades.

The keys to any rehabilitation program are to reduce postoperative swelling, achieve full extension, maintain patella mobility, regain quadriceps control and minimise patellofemoral symptoms.

Most orthopedic surgeons, therapists, and athletic trainers agree that closed chain exercises are beneficial in ACL rehabilitation. Closed chain exercises minimise patellofemoral stress, stabilise the tibiofemoral joint, and reduce anterior translation of the tibia on the femur.

High intensity exercise of short duration has numerous benefits to muscular development. These include stimulation of human growth hormone, an activator of muscle growth, and utilisation of both type I and type II muscle fibers.

Using The X-iser® Machine, Merrick J. Wetzler, M.D. (South Jersey Orthopedic Associates, Voorhees, NJ) and Thomas E. Maxwell, MA, A.T.C. (Athletic Department, Rutgers-Camden University, Camden, NJ) conducted a pilot study incorporating Sprint Interval Training (SIT – intermittent 60-second high intensity exercise) into a standard aggressive ACL reconstruction rehabilitation protocol.

Weighing in at only 14 pounds, the X-iser permits closed kinetic chain exercise using a smooth non-rebound hydraulic system that minimises impact and joint reactive forces thereby reducing stress across the patello-femoral joint.

In addition, the adjustable resistance and independent responsiveness of each foot pedal allows less resistance for the operative limb during initial rehabilitation.

Without handrails the machine also enhances neuromuscular coordination and proprioception required during functional activities. Further the portability of the machine enables increased rehabilitation via in-home therapy.

The preliminary study consisted of eight athletes, who under went sub-acute ACL reconstruction (> six weeks post injury) using autologous bone-patella tendon-bone.

There were five females and three males (average age – 19.3 years). All began rehabilitation within three days post-op.

In addition to the standard protocol they began rehabilitation on the X-iser® Machine in a seated position as soon as 60 degrees of flexion was achieved.

Once the subjects had quadriceps control and could do a straight leg raise they began using the X-iser® Machine in a specialised standing position (go to “Demos” to view “Short Burst Stepping”). Initially subjects supported themselves using parallel bars, a table, or a walker.

When the athletes were comfortable on the machine they utilised a doorway for balance and support, but only if necessary. The athletes began with four, 30-second intervals at a sub-maximal effort and progressed to 1-minute intervals at maximum effort.

Once independent with the machine, the subjects began home-based SIT that consisted of four, 1-minute intervals at maximum effort with at least 30-minutes rest between intervals.

At four weeks an additional interval-training program was incorporated into their rehabilitation in the training room. The athletes maintained the home based SIT program on the other days.

All athletes achieved independent use of the machine by three weeks and had excellent compliance with the machine.

At 12 weeks full range of motion was achieved & all girth measurements were within 2.5 cm of the uninvolved thigh.

Isokinetic testing was within 20% of the uninvolved knee at 16 weeks.

Subjective fitness level was excellent at 12 weeks and none of the athletes complained of patellofemoral pain at six, 12 or 24 weeks.

A significant amount of the quadriceps hypertrophy and strength was attributed to the unique hydraulic system and specialised form.

Together they obtain a simultaneous concentric and eccentric contraction of the opposing legs resulting in no half-cycle recoveries typically seen with other stepping activities. This study and numerous case studies have demonstrated cost effective benefits to ACL rehabilitation and overall cardiovascular fitness using the X-iser® Machine.

The size and portability of the unit, along with its unique hydraulic system, also make it an excellent tool for the rehabilitation of other orthopedic conditions such as the rehabilitation of the ankle, hip and shoulder. It can further be used for the rehabilitation of conditions that have compromised balance. The machine has been used by industry professionals for rehabilitation since its inception into the marketplace in the early 1990s.

I am often asked this question, particularly by personal trainers, strength and conditioning coaches, and specialists who have not experienced a 20 to 60-second Xiser HIIT Pro Short Burst workout in the correct form as they
stare at the Xiser Machine that is not much larger than their foot prints!

Of course, the unit can be used for a closed-chain, non-impact warm-up or endurance work-out that challenges and develops an athlete’s balance and proprioception.

You may argue, however, that you already have something in your repertoire that accomplishes this objective. Just the same, the Xiser Machine and its accompanying programs will be a great compliment or adjunct for doing so!

So what’s different about the Xiser? Well, the Xiser HIIT Machine can also be used for closed-chain, non-impact high-intensity interval work-outs while further challenging balance and proprioception. Still nothing new?

Well, here’s where the Xiser provides something that few have ever experienced with ANY OTHER ACTIVITY let alone fitness or exercise equipment.

The nature of the hydraulics of the machine allows for a form that
produces a “static equilibrium”, high-frequency stepping action that challenges an athlete like nothing else available in the marketplace today.

What actually happens is that the body’s center of mass stays constant,
(imagine balancing a glass of water on your head), while the legs are stepping at as high a frequency as an athlete can produce, (300 + steps in a minute for an elite athlete).

What makes this experience unique is that, in order to prevent the body’s center of mass from moving up and down as we normally see with all other stepping activities, both legs have to work equally on both the up and
down strokes of the stepping action.

Consequently, the quads are working concentrically on the down stroke
and eccentrically on the up stroke, simultaneously while in opposition. This “no recovery” protocol leads to tremendous strength gains and the rapid gait change leads to tremendous neuromuscular development.

Once an athlete’s form is polished on the X-iser Machine, 10-20 second blasts can be sufficient to induce significant fatigue.

Consequently, the unit is a great addition to any circuit or interval work-out. And, we are talking both rehabilitation and conditioning here.

Proprioception, agility, coordination, and balance can be further
challenged by moving the feet further back on the pedals and by adding other activities such as a dumbbell curl and press or medicine ball drills into the modality or regimens.

Further, the unit can be used in a backward position for working dorsi flexion range of motion and tibialis anterior development, (any shin splints out there?), and for working lateral hip range of motion. Scapular
stabilization and core development is accomplished in a forward prone position and hamstrings, glutes and core stabilization in a backward supine position.

Numerous additional exercises are possible to introduce due to the unit’s size, portability, and uniquely connected hydraulic system.

Although the Xiser Machine and the Xiser programs are versatile and costeffective, I maintain that the machine’s unique ability to train the lower body in “static equilibrium” is what sets it apart from every other commercial or consumer product available in the marketplace today.

Once you have experienced X-iser Short Burst training with proper form, you will have a full appreciation of the benefits gained from the compliment of programs available in our Xiser workout programs.

Yours in Health & Performance,
Mark J. Smith, Ph.D.