Inspiring families to live a happy, healthy, drug-free life!


I wouldn’t consider myself a huge soccer fan, but I have been watching a bit of the World Cup these days. The one thing that I noticed is that there were no (zero, zip, zilch) overweight soccer players. Every single player was lean, fit, athletic, strong, and probably under 10% body fat. There were no big, bulky, “meathead” looking guys either. Just healthy athletes. It was amazing to see! The question is how and why are they like this???

I feel the answer is simple. Soccer is a “High Intensity Interval” sport. Meaning that the sport is played with low-level aerobic activity followed by short BURSTS of High Intensity sprints. This is the way our bodies were meant to be trained! Our ancestors trained the same way! The Hunters and Gatherers of the past walked, hiked, and roamed for food. Then, when it was time to hunt, there were short bursts of INTENSE activities.

Our ancestors were lean, athletic, and strong as well. Notice, they did not jog at 70% of their Max Heart Rate for 45 minutes at a time (still better than nothing, but I will spare you the research that shows the BETTER results you can get in as short as 4 minutes with High Intensity Interval Training). Do your own experiment. The next time you’re in the gym, look on the cardio machines for people doing the long, slow, boring cardio. Ask yourself if these are the bodies you aspire to look like.

I’m convinced that 3/4 of the people are not what you want! (then again, 5/4 of Americans are bad at fractions and 60% of all statistics are false! ha). Now look for the people that are training like athletes: jumping, sprinting, squatting, doing short/intense workouts….these are the people/bodies that you want to look like!

Now, I’m not saying to join a soccer league or anything crazy like that, but I am saying you should give Interval training a try for 1 month and notice the change. Here’s what to do:

30 seconds = MAX EFFORT, followed by
30 seconds = REST

Repeat 3 more times (4 total). You’re done in 4 minutes!!! Do this 3 times per week on alternate days (Ex. Mon, Wed, Fri). On your “Off” days, just keep moving by going for a 30 minute walk.

What to use? Just about anything! Depending on your fitness level, you can:

March in place
Brisk walk
Run in place
Jumping Jacks
High Knees
Jump Rope
Kettlebell / Dumbbell swings

Everybody’s MAX EFFORT will be different! That’s the beauty of it! Just do the best you can! I will be covering this in detail at the next workshop on Tuesday, July 6th at 5:45 PM. It’s called “FIT IN 15”. Look for the sign up sheets in the office! This one filled up pretty fast last time we did it in January.

Look forward to seeing you there!

Love and Health,

Dr. Chaz

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