At Taylormade we are acutely aware of the demands of juggling a business or businesses with family life. We understand that to be truly productive in every area of your life requires a concerted effort to manage your time and to make sure that time is well spent in the support to your wellbeing and your productivity.
Therefore, we have created a programme that maximises the time you spend in developing your health, strength & happiness. Our 30minute programme with sessions on a Monday & Thursday morning with classes between 6.30-7 & 7.15-7.45am is ideally placed to optimise the start to your day.
Ground in neuroscience being up early in the day giving you the opportunity to get morning light on your eyes that increases alertness and is the most important strategy you can do to support your mental and physical health (metabolic wellbeing, positive function of your hormone system, mental health steering in the right direction). This means getting outside even if there is cloud cover without sunglasses, how long depends on the brightness of the morning from 5mins-30 mins (minimum to fantastic). The neurons that pick this light up convey to the brain that it is daytime and time to be alert.
Ok so back to the exercise once you have your alertness.
How does exercise impact your brain and health? Data going back to the 1990s supports the idea that physical movement of particular kinds can support brain health and brain function both in the immediate term and long term. So it should have a profound impact on how you structure your day. Getting blood flow to the brain; The brain is an organ too, it is the most metabolically demanding organ in your body, its receiving those metabolic factors, those fuels by way of the vasculature blood vessels, capillaries and veins and things of that sort. So movement is very crucial to get your brain to function properly and movement of various kinds actually.
Resistance training turns out to be as important as endurance training because of the way it stimulates the release of particular hormones actually from bones, things like osteocalcin, which can positively impact brain function and support the health of existing neurons as opposed to increasing the number of neurons (increasing the number of neurons turns out may not be as beneficial as we may think due to incorporating new neurons into existing circuitry is actually very challenging for the brain to do).
So why 30 mins? Working out for too long- over an hour can be detrimental because of raising cortisol which is not always bad if it is appropriately timed and the appropriate low levels but you don’t want your cortisol levels up through out the day or big spikes in cortisol repeatedly, so keeping workout bouts relatively short can help with that so shorter bouts of exercise is more optimal.
So getting the timing and exercise combination right across your week, not too long or too short has been shown to be immensely beneficial for things like brain derived neurotrophic factor (increased connections in the brain), limiting inflammatory cytokines, for promoting anti-inflammatory cytokines, provided the exercise is of the proper duration and that its not so intense that your actually creating damage to the various systems of the body and your health breaks down.
Strength training with Taylormade is about stimulus to fatigue ratio to get optimal muscle hypertrophy. The optimal stimulus to grow more muscle. Crossfit for example = tons of fatigue but you never really hit failure super deliberately in any muscle group so the stimulus to fatigue ratio is horrible. So in our programme the goal is the highest stimulus to fatigue and the lowest time and equipment and remember the reasons for not thrashing yourself for long periods of time with lots of fatigue is that this can be detrimental to your health and we want to optimise your health so you can start to see how it fits the literature and research.
With the protocol we use you get greater stimulus for hardly any fatigue and hardly any time constraints with hardly any equipment which means that outside of our coached sessions you can continue at home. By trading intensity for duration, we can get our health benefits in a time frame that fits into your daily life. The highest lean mass to the lowest fat mass with this type of training and our nutrition advice also will help to maintain your metabolic health which means that the risk of diabetes, stroke, cardiac failure are all massively reduced.
If you are someone with limited time and your health is a priority then please send us an enquiry to learn more and to find out about the other parts of our programmes from nutrition, programming, pilates, injury management and mindfullness training to incorporate on your health journey.