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The Importance of Muscle

Shoulder Press High Intensity Training HIT

The biggest issue we face as we age is the inevitable loss of muscle. Starting at an alarmingly early age the average person is at risk of losing up to half of a pound of lean muscle tissue per year. Compounded over the years this can lead to a drastic loss in functional ability and could result in the promotion of a variety of significant health issues.

Low intensity, steady state activities such as jogging and cycling do very little in terms of preventing these issues and promoting a positive change. For those changes to occur, exercise must be of a certain threshold to stimulate your body into making a lasting change. Here at MedX Precision Fitness we make use of an approach that helps you build muscle in the safest, most efficient way possible.

By utilizing our scientifically proven techniques, our clients can anticipate experiencing noticeable improvements in many markers of health including (but not limited to); body fat, strength, cardiovascular efficiency, blood pressure, bone density, metabolism and resistance to injury.

For information on Sarcopenia (loss of muscle tissue as a natural part of the aging process) check out our partners over at the Canadian Sarcopenia Foundation.

A Rational Approach To Exercise

High Intensity Training Toronto HIT

‌EFFICIENCY IS KEY

6 - 20 minutes per workout. Here at MedX Precision Fitness, we make use of a tried, tested and proven exercise technique that requires our clients to always lift and lower the weight in a slow and controlled manner. In doing so, all momentum and acceleration are effectively eliminated from the action, keeping your muscles under continual contraction and your joints free from any unnecessary forces.

 
High Intensity Training Toronto HIT

‌TIME UNDER LOAD

Because momentum and acceleration are eliminated from the action, the muscle is more efficiently placed under load and therefore fatigues quickly. Because of this, the average session here at MedX Precision Fitness is under 20 minutes. This technique places a demand on your body that requires a significant amount of energy resources and because of this 15 to 20 minutes is typically the maximum amount of time people are able to effectively endure.

 
High Intensity Training Toronto HIT

ONE WORKOUT PER WEEK

Proper exercise provides a stimulus that gives your body a reason to make an adaptive response. Once this stimulus has been introduced the average person requires anywhere from six to 14 days to recover and overcompensate from a productive exercise session; therefore one exercise session per week is usually all that is permitted at MedX Precision Fitness. (Proven in a 2005 study at Nautilus North Strength and Fitness Centre located in Bracebridge, Ontario and published in the international fitness publication; Ironman Magazine)

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An Environment Conducive to Focus

Personal Training Strength Training

THE TASK AT HAND

Here at MedX Precision Fitness we strive to provide you with a workout environment that allows you to solely focus on the exercise at hand. Here you will find no loud music, mirrors, vibrant colours, unattended children or spandex-clad trainers. No distractions at all so you can focus on one thing, and one thing only; the task at hand.

 

QUALITY EQUIPMENT

MedX Precision Fitness only uses the most technologically advanced exercise equipment available. Incorporated into every machine are decades worth of experience and millions of dollars spent in research and development. Each unit operates at a very low level of friction and offers a choice of resistance in 2-pound increments, ensuring a weight that is just right - not too heavy and not too light - for rapid and steady progress. Precision and low-friction makes MedX state-of-the-art.

MedXx Back Machine in Toronto, HIT
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Frequently Asked Questions

  • Q: CAN I REALLY GET RESULTS TRAINING ONLY 6 - 20 MINUTES A WEEK AT MEDX PRECISION FITNESS?

    A: Absolutely! We have raised the intensity of the exercise to a very high level so that it becomes a stimulus that your body cannot ignore. The unavoidable consequence is that you cannot stand much more than 15 - 20 minutes of this kind of activity. Furthermore, the adaptation that your body makes (synthesizing new muscle and its supporting metabolic adaptations) is extensive and takes roughly a week to occur. Fifteen minutes once a week is not just something we can “get away with,” it is actually a requirement for the production of best results.

  • Q: WHAT ABOUT MY CARDIOVASCULAR SYSTEM?

    A: The only way to stimulate your cardiovascular system is by doing mechanical work with muscle. The higher the quality of muscular work, the more pronounced the cardiovascular effect. The type of exercise you do at MedX Precision Fitness will provide the best cardiovascular conditioning possible, and because the stimulus intensity is high, your cardiovascular adaptations will also be well preserved and thus should not deteriorate over 7 days. Aerobic type activities are of lower stimulus intensity, therefore your adaptations to this activity are less well preserved, which is why this type of exercise must be done more frequently.

  • Q: SHOULD I PERFORM OTHER FORMS OF EXERCISE?

    A: No. If you do other activities because you enjoy them then you should continue to enjoy these activities. However, if you do not enjoy the activity and do it solely because you believe you need the extra exercise, then you should feel free to drop that activity without feeling guilty.

  • Q: ISN’T WORKING OUT AT SUCH HIGH-INTENSITY DANGEROUS?

    A: No. It is almost impossible to bring harm to yourself through exertion because you are always limited by your current capabilities. As you reach muscular failure you are literally “too weak” to produce enough force to harm yourself. The end of your set (when the instructor counts down from 10-seconds to 0-seconds) is actually the safest part of your workout. The risk in exercise comes not from exertion but from excess force. Because we use either a motionless (Max Contraction) or slow moving protocol, we have virtually eliminated excess force and risk of injury from your workout. Force = Mass x Acceleration. By controlling acceleration we decrease force, which makes the MedX Precision Fitness protocol the safest exercise you can do.

  • Q: WHAT IF I JUST WANT TO “TONE UP?”

    A: “Tone” is an improper term made up by the fitness industry to deal with peoples’ fear of building muscles that are too large. The correct term for what you desire when you “tone” is “tonus.” Tonus is the residual tension that exists in a muscle that is not actively contracting. Muscle is the only tissue in your body that has tonus. The degree to which you can increase your muscle relative to your body fat and other tissues will increase your tonus and thus improve your “tone.”

  • Q: DOES THAT MEAN IF I BUILD “TONE” THAT I WILL BUILD BULKY MUSCLES?

    A: No. We all possess a gene called myostatin that naturally controls how large our muscles can become. This is because our body wants the most strength for the least amount of size increase, as more strength with less mass is more efficient. About one of 5 million people possess a mutation which deletes the myostatin gene and allows unregulated muscle growth in response to exercise and these are the people who are able to produce physiques seen in bodybuilding competitions. The average person, however, has a very high level of myostatin expression and will never become bulky or over-muscular no matter how hard he or she trains.

  • Q: HOW SOON CAN I EXPECT TO SEE RESULTS?

    A: You can expect to “feel” results by the third or fourth workout. By “feel” we mean that you will feel firmer to the touch and you will feel stronger and more capable in the activities of your daily life. If you are over-fat, the production of visible results will depend more on how diligently you create a calorie deficit to lose fat. If you are not over-fat it will depend on upon your genetics (mainly your myostatin expression). In general, visible changes will occur around 6-12 weeks.

  • Q: WHAT FACTORS DETERMINE THE PRODUCTION OF VISIBLE RESULTS?

    A: The shape of the human body is controlled by three things; your skeleton, your body fat and your muscle. The skeleton is the framework on which everything hangs and cannot be altered. The undesirable shape on the human body is accounted for by excess underlying body fat while a healthy shape can be attributed to the underlying muscle. The degree to which you can decrease body fat and increase muscle will determine how much you can improve your physical appearance and health.

  • Q: IF I NEED TO PRODUCE A CALORIE DEFICIT TO LOSE FAT, SHOULDN’T I PERFORM EXTRA EXERCISES TO BURN CALORIES?

    A: Exercise really does not burn much in the way of calories. When you get on a treadmill and jog for 45-minutes and the computer screen says you burned 300 calories, what it is not telling you is that if you did nothing you would have burned 240 of those calories anyway. You actually burned only 60 calories above your baseline. What proper exercise will do is create a circumstance where you will have discriminated fat loss. With a strong stimulus to make extra muscle in the face of a caloric deficit, all of your weight loss will be shunted toward fat loss.

  • Q: YOU ARE ALWAYS INCREASING MY WEIGHTS. WILL WE EVER STOP AND MAINTAIN A CERTAIN WEIGHT LEVEL?

    A: We will always attempt some resistance progression – even it if is only ¼ foot- pounds. It was discovered in some clients that maintaining a stable resistance resulted in retrogression because the body responds to weight maintenance as an excuse to backslide. This is why we continuously add weight, because the body only responds positively to increased resistance weight demands.

  • Q: DO THE EXERCISES EVER GET EASIER?

    A: No. In other forms of exercise the intensity is relatively constant, so that as your condition improves the exercise seems easier. At MedX Precision Fitness we will always increase the intensity of the exercise to challenge your improved level of conditioning. As you become stronger, you are doing more mechanical work, which translates into more metabolic work, which means an even harder workout. What will improve is your mental and physical toughness but the workout itself will always prove a challenge.

  • Q: YOU DON’T INCLUDE A “WARM UP”, ISN’T THIS NECESSARY BEFORE TRAINING?

    A: A warm up is necessary before sporting events where you are going to carry out high force movements that could produce injury. The risk for injury comes from excess force, not from exertion. By using a slow protocol (or a motionless one) we keep force at very low levels. Also, as you fatigue, you literally become “too weak” to produce enough force to injure yourself. At MedX Precision Fitness the warm-up is built into the exercise. Other forms of exercise do not control dangerous forces, so it is necessary for them to include a warm-up, but many times this is not enough to prevent injury.

  • Q: WHY DO YOU KEEP IT SO COLD IN THE TRAINING ROOM?

    A: Muscles produce a lot of friction as they perform work and this friction generates a lot of heat. All the processes of muscular contraction are temperature dependent. If you accumulate heat too quickly you will fail prematurely. By allowing you to lose heat through conduction and convection (through skin and breath) we limit the buildup of heat and you are able to work harder and longer which makes for a better exercise stimulus. If you can’t lose heat rapidly enough through conduction and convection your body must resort to an evaporative heat loss mechanism (sweating). Thus, another benefit is that you can get a productive workout without having to get all sweaty.

  • Q: IS MEDX PRECISION FITNESS SAFE DURING PREGNANCY?

    A: Yes. Pregnancy and labour are both very physically demanding experiences. Labour will involve intense muscular contractions, severe exertional discomfort and avoidance of valsalva (breath holding). MedX Precision Fitness is the best way to not only rehearse these skills but to improve your condition. Protracted, non-progressive labour is dangerous to both mother and child and poor conditioning is a major cause of non-progressive labour. Proper muscular conditioning is one of the best ways to ensure a smooth delivery and quick return to pre-pregnancy shape.

  • Q: UNDER WHAT CONDITIONS SHOULD A PREGNANT CLIENT NOT WORK OUT?

    A: We have many clients who have trained through their pregnancy successfully. There are several conditions that may preclude working out and your obstetrician should warn you of these. Pregnant clients should always consult their obstetrician to get approval before planning or engaging in a training regime.

  • Q: IS MEDX PRECISION FITNESS SAFE FOR THE ELDERLY?

    A: Yes. Slow, controlled training was originally designed for a research project on osteoporosis. The risk in exercise, particularly for the elderly, is excess force. Slow or motionless training is the best way to decrease force and risk of injury. The major problems associated with aging are due to a condition called “sarcopenia.” Sarcopenia is the age-related loss of muscle. Without proper exercise a person will lose a pound of muscle for every year beyond age 35. This loss of muscle is the underlying cause of the loss of bone mineral density, resulting in loss of balance, inability to carry out the activities of daily life and ultimately deterioration of all the systems that support the mechanical functioning of muscles. As the elderly engage in proper exercise they can quickly regain lost strength and functional capabilities such as balance, gait, as well as cardiovascular efficiency.

  • Q: IF I PARTICIPATE IN A SPORT WILL MEDX PRECISION FITNESS HELP MY PERFORMANCE? DO I NEED TO DO “SPORT SPECIFIC” EXERCISES?

    A: MedX Precision Fitness will definitely improve your sport performance, regardless of the sport. There are two distinct forms of condition in sports training: Physical conditioning and Skill conditioning. Physical conditioning involves selecting exercises that track muscle and joint function so that improvements in muscular and metabolic function can be stimulated. Skill conditioning involves practicing the specific skills of your sport and improving your efficiency and economy of motion so that you can get the most out of your physical capabilities. Your physical conditioning should be intense and brief so that it will free up more time for you to devote to perfecting the skills of your sport. MedX Precision Fitness can only hurt your performance if you do it close to the day of a competition. If you are involved in a competitive sport let us know so we can help set up a proper training (and recovery) schedule.

  • Q: WHAT IF I MISS WORKING OUT FOR SEVERAL WEEKS?

    A: If you have only been working out for 6-8 weeks, a significant lay-off will result in starting back from scratch. However, if you have 20 weeks of MedX Precision Fitness training under your belt, a six-week layoff will require little or no adjustments. The more consistently you train, the better your conditioning will be preserved.

  • Q: WHY CAN YOUR TRAINERS PERFORM AS LITTLE AS TWO EXERCISES ONCE EVERY 7-10 DAYS?

    A: Our trainers have been training between 5 and 20 years on a progressive basis. As a result they have grown very strong (relative to their strength levels when they first started training) and, thus, the demands of their workouts on their bodies are much greater than they are for the beginning or intermediate trainee. As a result, the volume of their workouts has been reduced accordingly. It must be remembered that the purpose of a proper exercise program is not to see how much exercise one can tolerate, but to determine the precise amount required to produce continued improvement. As one grows stronger one will find they can get the same or better results with less training and that the recovery interval between workouts must be extended. As a result, as you grow stronger you will require less training, not more.