You finally do it. You take the first steps towards fitness. You work out diligently for months and look forward to seeing results. But you don’t see results… even after all your hard work! You’re devastated and ready to quit.
People who don’t reap the usual positive results from exercise are called “non-responders”. A newly released ACE sponsored study says there’s hope for non-responders, yet.
The study focused on the ACE IFT Model, a personal training protocol created by the American Council on Exercise. The model has two separate components:
- Cardiorespiratory Training
- Functional Movement and Resistance Training
As the study reports, the ACE IFT Model utilizes an individual’s “ventilatory thresholds to truly personalize the program’s intensity.” Researchers wondered if:
- This individual approach using V1 & V2 thresholds could get better results than standard training protocols.
- If it could help non-responders.
ACE describes V1 as the point in exercise when talking becomes a bit difficult. Between V1 & V2, speaking is possible but not comfortable. At V2, only 1 or 2 words are possible to speak and it’s not likely you’ll be able to exercise at that level for long.
The 13-week study involved 46 sedentary men and women ages 44-83. All participants agreed not to change their diet during the study and to only do the prescribed exercise. The participants were divided into three groups. The control group did no exercise, the “standardized” group exercised based on their HRR (Heart Rate Reserve), and the third group was the “ACE IFT Model” group. This group did workouts designed using their V1 & V2 thresholds.
Researchers had two main findings:
- The ACE IFT Model yielded better results in VO2 max, muscular fitness, and cardio metabolic risk factors than the other groups.
- The individualized training program reduced the number of non-responders. Five of the 14 people in the standardized group were non-responders vs. zero in the ACE IFT Model group.
Think exercise “doesn’t work” for you? Think again! It may simply be time for a more individual approach.