Adaptive Workouts: 1-1 Strength Training

Adaptive Workouts
1-1 Strength Training

Total fitness in just 20 min, once or twice a week
HOME • STRENGTH TRAINING • ADAPTIVE WORKOUTS • GET STARTED • CONTACT
Rethink Your Sedentary Lifestyle
! Exercise – is a process where body performs work of a demanding

nature in a safe and controlled environment with a goal to stimulate body
adaptation, growth and function.
● Our goal is to lead an active lifestyle and engage in thorough exercise

● While Yoga, Hiking and Walking a dog are great recreational activities
● They are not demanding enough to bring significant health benefits
● Common excuses of sedentary lifestyle are:

○ Too busy
○ Out of shape, overweight
○ Injured
○ Prefer dieting only
○ Waiting for a magic pill
○ Unsure how to start the exercise program
05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

What Works Best?

● P90X™
● CrossFit™
● Running
● Cycling
● Rowing
?
● Martial Arts
● Tennis
● Swimming
● Yoga
● Hiking
● Walking a dog
● Diet
● Magic Pills
most choose CARDIO...

Rethink Your Cardio Workouts

● Known to cause real injuries: torn meniscus, rotator cuff, sprained ankle,
herniated disk, stress fracture
● Often painful due to muscle spasms, inflammation or other negative side
effects of repetitive stress
● Takes significant time commitment and discipline to perform
● Makes you tired; Increases appetite
● Difficult to start for overweight and unfit individuals
● Harder to perform with age
! 65% of all runners are injured in an average year, one running injury occurs
for about every 100 hours of running, and runners miss about 5-10% of their
workouts due to injury.1
! The overall CrossFit injury rate was determined to be 19.4%. Males were
injured more frequently than females. Injury rates were significantly different,
with shoulder, low back, and knee being the most commonly injured overall.2
1. Medicine and Science in Sports and Exercise, vol. 25(5), p. S81, 1993
2. Orthopaedic Journal of Sports Medicine, vol. 2, issue: 4, p.1, 2014.
American College Of Sports Medicine now recommends:
“a well-rounded physical activity

program includes aerobic
exercise and strength training”
Resistance Training for Health and Fitness. American College of Sports Medicine. 2013. p.1.
about STRENGTH TRAINING

What is Strength Training?
an exercise program designed to

improve muscular fitness -- muscle
volume, tone, development and function

Boby By Science
471 customer reviews
Building muscle has never been faster

or easier than with this revolutionary
once-a-week training program
In Body By Science, bodybuilding power-

house John Little teams up with fitness
medicine expert Dr. Doug McGuff to
present a scientifically proven formula for
maximizing muscle development in just
12 minutes a week. Backed by rigorous
research, the authors prescribe a weekly
high-intensity program for increasing
strength, revving metabolism, and
building muscle for a total fitness
experience.

What is High Intensity Strength Training workout?
● Arrive at our facility wearing: loose, unconstrained clothing and flat shoes
● No warm up or stretching is needed
● Perform 5-7 exercises in one 20 min workout; in each exercise:

○ Your personal trainer is right next to you, guiding at every step
○ Selected weight is moved slowly through a full range of motion
○ Relaxed and open breathing
○ Until muscles reach momentary fatigue and no longer work
○ Each exercise will take 2-3 minutes
● Only one exercise set is performed on each machine

● Progress is precisely measured and documented
● No shower is required: facility is cooled down & no perspiration is produced
● In and out in 30 minutes
● Allow 48-72 hours of recovery before your next session

Big-Five Exercises
Credits: Nautilus ONE Owner's Manual, 2007.

20 min 1-2x a week… Does It Really Work?
● Momentary muscle fatigue (also know as inroad) is a very powerful stimulus

● All major muscle groups can be worked in just 20 minutes with “The Big Five”
exercises:
○ Seated Row
○ Chest Press
○ Pulldown
○ Shoulder Press
○ Leg Press
● In response, your body will rebuild stronger, denser muscle for several days
after the workout
● The entire body is actively working to adjust to a new stimulus, including the
immune, endocrine, cardiovascular, muscular, and nervous systems
● No negative side-effects of traditional aerobic and cardio-centric exercises

It Works Due to Global Metabolic Conditioning
“unlike [...] aerobics, strength training actually

involves and stimulates ALL of the components
of metabolism [those that include oxygen (in
mitochondria) and those that don’t (in cytosol)]”
Doug McGuff, John Little. Body By Science. 2nd ed. 2009. p.35.
Tremendous Health Benefits of Strength Training
1. Raises resting metabolic rate 7. Reduces resting blood pressure

2. Speeds up glucose metabolism 8. Increases bone mineral density
3. Increases insulin sensitivity 9. Eases rheumatoid arthritis and
4. Increases fat burn rate, reduces osteoarthritis
body fat-storage ability 10. Lowers lower back pain, discomfort
5. Lowers gastrointestinal transit time 11. Increases flexibility, mobility, strength
6. Improves LDL/HDL lipid profile 12. Better cardio benefits than running
! The center of metabolic health is not the heart and cardiovascular system; it
is the muscle system.
Wayne Wescott, Thomas Baechle. Strength Training Past 50. 3rd ed. p.1.
Doug McGuff, John Little. Body By Science. 2nd ed. 2009. p.42, 97-117.
High Intensity Strength Training is Very Popular
It’s practiced by several companies under different brand names:
AdaptiveWorkouts™
● High Intensity Strength Training ● SuperSlow™

● High Intensity Resistance Training ● SuperSlow Zone™
● Slow Motion Strength Training ● RenEx™
● The Perfect Workout™ ● Slow Burn™
● Ultimate Exercise™ ● Power of 10™
● Efficient Exercise Protocol™ ● SafeStrength™
All product names and trademarks are the property of their respective owners.
Adaptive Workouts™ is a property of Vokamis, Inc.
about ADAPTIVE WORKOUTS

Under The Hood: The Key Ingredients
● Trusted Protocol
○ Thoroughly researched for efficiency and safety
○ We believe in the scientific method
● Intelligent Machines
○ You just can’t do it in a regular gym
○ We use the best exercise equipment available
● Inspiring Trainers Are Founders

○ An experienced personal trainer is required for best results
○ We are trainer-owned and operated; we focus 100% on client results

Trusted Protocol
The Protocol (standardized, reproducible procedure):

● Meticulously documented and refined over time
● Applied in medical rehabilitation as well as fitness
● Administered to many thousands of individuals aged 15-90
● Proven uniformly safe for most, including those aged 80+
● Proven very effective (at least matching cardio) for all age groups
We don’t propose a new methodology, we research and closely follow the

existing best practices:
● Doug McGuff, John Little. Body By Science. 2009.
● Ken Hutchins. Super Slow (TM). The Ultimate Exercise Protocol. 1992.
● ACSM recommendations & publications.

Intelligent Machines
The resistance curve, the low friction movement, and the proper form are at
the heart of each Nautilus machine!
● Resistance Curve is uniquely designed for major joints & muscle groups
of human body.
● Low Friction internal mechanism permits slow & safe weight motion.
● Proper Form is easy to maintain because every exercise is done on a

specialized machine.

Nautilus Cam Resistance Curve Matches Human Body

1
3 3
At position 1, the distance between

The oval-shaped Nautilus Cam automatically
the elbow and the weight is the
changes the resistance by moving the belt
shortest, requiring the least effort. At
closer to, or farther from, the axis of rotation
the position 3 the distance and the
-- matching human muscle resistance curve.
effort are the greatest.
Personal Trainer Makes a Real Difference
The influence of the personal trainer has a huge

effect on the outcome: “one-on-one training is an
effective method for changing attitudes; impressive
73% of the clients showed upward movement after
the 10-week intervention”
J Sports Sci Med. 2003 Mar; 2(1): 10–14.

Inspiring Trainers Are Founders

● Olga Simakova, MS, MLIS
○ CEO, Chief Trainer
○ ACSM Certified Personal Trainer
○ SafeStrength™ Certified Trainer
○ 18 years as a quality manager in high-tech
○ strength training customer since 2003
● Pavel Simakov, PhD

○ President, Chief Scientist
○ 22 years as a head of engineering in high-tech
○ currently at Google Research
○ contributing author @ Science magazine
○ working towards ACSM Certified Personal Trainer
○ strength training customer since 2003
!
05182017
Adaptive Workouts™ is under the direct control of the trainers. We don’t have to answer
to executives or shareholders. Our only concern -- is our clients and their results.
Copyright © 2017 Vokamis, Inc. All Rights Reserved

how to GET STARTED

How to Start: The First Step

● Email fit@adaptiveworkouts.com or call (650) 733-9889 to make an appointment.
● All workout sessions are 1-1 between you and your personal trainer.
● Wear loose, non-restricting clothing of your choice; flat shoes or sneakers.
● First session will last up to 90 minutes. During this time we will:
○ identify your your needs and determine current fitness level,
○ fit you on all the exercise machines, determine the range of motion and starting
resistance.
● Subsequent sessions will last around 30 minutes
● Two sessions a week are recommended to start. Once session a week may be
sufficient after 12-18 months.
● We offer a low-cost Welcome Package. Please plan on attending 4-8 sessions to
fully experience the strength training method and begin to see the results.
● We have ample street parking with two hours limit. We have a change room and
lockers. No shower is needed; no perspiration is produced.
● We will work on the schedule that works best for you.
● We do have a strict 24 hours cancellation policy. Book Now

What to Expect: The Next Few Months

● We give our clients an accurate picture of their progress in building strength
● At 6-12 weeks
○ Two sessions a week
○ Big Five exercises are the main focus
○ Strength steadily increases in response to more resistance
○ First health benefits are observed
● At 6 months
○ Enough muscle is developed to accelerate fat loss
○ New exercises are added to develop variety of secondary muscle groups
● After 12-18 months
○ Maximum resistance and strength is typically reached
○ Global metabolic conditioning is achieved
○ A variety of exercises target core and specialized muscles groups
● Long term
○ One session a week may be sufficient to maintain full health benefits
!
05182017
These are typical results as supported by literature. Your results may vary depending
on your health, genetic makeup, effort, and ability to exercise.
Doug McGuff, John Little. Body By Science. 2nd ed. 2009. p.35.
Copyright © 2017 Vokamis, Inc. All Rights Reserved
15 Exercise Myths You Need To Stop Believing

1. No pain, no gain.
2. Strength training is a guy thing.
3. Strength training will turn you into a hulk.
4. You need cardio to lose weight.
5. Strength training burns fewer calories than cardio.
6. As we get older we should exercise less to protect joints.
7. Want to lose weight, just eat less.
8. Light weights are all you need.
9. Strength training does not help you with your favorite sport.
10. If you don’t exercise when you’re young, it’s dangerous when you get older.
11. Men and women should train differently.
12. Strength training will make you less flexible.
13. Exercise is worthless unless you do it regularly for hours.
14. Stretching before exercise will prevent injury.
15. You need to take supplements to build muscle.

Thank You!
Adaptive Workouts
840 El Camino Real, Unit A
Belmont, CA 94002
650.733.9889
fit@adaptiveworkouts.com

High Intensity
Strength Training
Adaptive Workouts
Total fitness in just 20 min, once or twice a week

Adaptive Workouts: 1-1 Strength Training

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What are some common excuses for a sedentary lifestyle?

What are some common excuses for a sedentary lifestyle?

What types of exercise are commonly chosen for cardio workouts and what are some drawbacks of these types of exercise?

What types of exercise are commonly chosen for cardio workouts and what are some drawbacks of these types of exercise?

Adaptive Workouts

1-1 Strength Training

Rethink Your Sedentary Lifestyle

! Exercise – is a process where body performs work of a demanding

● Our goal is to lead an active lifestyle and engage in thorough exercise

● Common excuses of sedentary lifestyle are:

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

What Works Best?

most choose CARDIO...

Rethink Your Cardio Workouts

American College Of Sports Medicine now recommends:

“a well-rounded physical activity

about STRENGTH TRAINING

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

What is Strength Training?

an exercise program designed to

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

Building muscle has never been faster

In Body By Science, bodybuilding power-

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

What is High Intensity Strength Training workout?

● Perform 5-7 exercises in one 20 min workout; in each exercise:

● Only one exercise set is performed on each machine

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

Credits: Nautilus ONE Owner's Manual, 2007.

20 min 1-2x a week… Does It Really Work?

● Momentary muscle fatigue (also know as inroad) is a very powerful stimulus

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

It Works Due to Global Metabolic Conditioning

“unlike [...] aerobics, strength training actually

Tremendous Health Benefits of Strength Training

1. Raises resting metabolic rate 7. Reduces resting blood pressure

High Intensity Strength Training is Very Popular

It’s practiced by several companies under different brand names:

● High Intensity Strength Training ● SuperSlow™

about ADAPTIVE WORKOUTS

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

Under The Hood: The Key Ingredients

● Inspiring Trainers Are Founders

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

The Protocol (standardized, reproducible procedure):

We don’t propose a new methodology, we research and closely follow the

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

● Proper Form is easy to maintain because every exercise is done on a

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved

Nautilus Cam Resistance Curve Matches Human Body

At position 1, the distance between

Personal Trainer Makes a Real Difference

The influence of the personal trainer has a huge

J Sports Sci Med. 2003 Mar; 2(1): 10–14.

Inspiring Trainers Are Founders

● Pavel Simakov, PhD

Copyright © 2017 Vokamis, Inc. All Rights Reserved

how to GET STARTED

05182017 Copyright © 2017 Vokamis, Inc. All Rights Reserved