FFITT

The primary strength training program at Phoenix One Health Solutions is called "PhoenixOne-FFITT" (Forced Fascia Intensity Training Techniques). This weight training program is designed to complement your macro-nutrition regimen. It aims to increase blood flow to two different muscle groups for an extended period, keeping your heart rate elevated and encouraging your body to utilize more body fat as its primary energy source. By maintaining blood flow to specific areas of the body, the muscle fascia remains stretched, promoting faster growth of muscle fibers and leading to an increased metabolism. Strength training is crucial for both achieving and maintaining weight loss. Fascia training can help revitalize your fascia, providing you with increased momentum and energy in everyday life. Well-trained and elastic fascia delivers nutrients to the body more effectively and absorbs energy efficiently, facilitating better power transfer to joints and muscles. Consequently, you will feel fresher, more vital, and more resilient.

 

The foundation and various platforms of PhoenixOne-FFITT promote an excellent pump during your workouts. It is also designed to maximize testosterone and human growth hormone output, resulting in increased lean muscle growth and lower body fat levels.

 

The fascia must remain stretched for extended periods to achieve optimal results, like inflating a balloon with air. This action forces the fascia to stretch, allowing the muscle to grow more. However, the stretching must originate from within the muscle, not externally. Increasing blood flow within the muscle is the most effective method to achieve this. In other words, the best way to enhance the stretch of the fascia is to effectively pump up the muscles during your workout. The PhoenixOne-FFITT training principles ensure a significant amount of blood flow to two areas of your body for approximately 45 minutes. Your current fitness level and goals will determine the duration of your training.

 

In the PhoenixOne-FFITT training platforms, the term “SETS,” commonly used in most weight training programs, is not utilized. Instead, PhoenixOne-FFITT uses the term “ROUNDS.” This reflects the format of each exercise movement, allowing for rest before proceeding. For most clients, a “PhoenixOne-FFITT Round” typically consists of specific exercises targeting the Back and Triceps, repeated five times consecutively with a maximum rest period of 60 seconds. After four weeks, most clients will only require 30 seconds to recover before the next round.

 

One significant challenge with cardio training and fat loss is the potential loss of muscle, especially with high-intensity cardio. Resistance training is an essential component of any fitness program, as it helps preserve muscle and alter body composition.

 

Resistance exercise offers substantial benefits for weight loss. By minimizing rest periods and performing high repetitions with low resistance, you can stimulate an aerobic effect while maintaining lean mass and burning fat through an increased heart rate. When faced with the exact strength requirement, the stronger individual exerts less effort, resulting in a lower heart rate and less elevation in blood pressure. This reduces the oxygen demand of the heart muscle while simultaneously improving oxygen supply, effectively counteracting the risk of a heart attack.

 

Upon starting this training type, you might observe an increase in scale weight. However, this gain is not attributed to fat accumulation. Instead, water and glucose are drawn into the muscles as glycogen, increasing tissue density and resulting in less energy being stored as fat. Since fat tissue is less dense, it weighs less than denser muscle tissue, leading to a rise in both lean body weight and total weight, alongside a decrease in fat. This marks the commencement of a shift in body composition. Notably, despite what the scale displays, the percentage of fat is crucial for determining your diet and tracking your progress in this program. As your body becomes leaner and you lose fat, the scale will eventually reflect a decrease in weight. Before any reduction in scale numbers, you may notice changes in how your clothing fits. The emphasis of this program remains on strength training as the key to fat loss.

 

If you prefer to exercise at home or need a portable option for working out while traveling, resistance tubing and bands offer an excellent alternative. Most exercises that can be performed with machines or free weights can similarly be executed with bands. Bands come in various strengths, so it is wise to purchase several. Local sports and department stores typically stock a variety of bands, and you can also find sets online, often featuring removable handles, door anchors, and ankle straps. Many sets also include a comprehensive instruction manual of exercises and an online tutorial guide. Lastly, strength exercises are safe and effective for all ages and genders, including those with health concerns such as heart disease or arthritis, as well as individuals with disabilities who can modify specific exercises.

 

This program is a recommendation, and exercises can be swapped or adjusted to suit your needs. If you have questions about how to correctly perform these exercises or require assistance with modifications, our clients and patients will have full access to the PhoenixOne-FFITT BodyComp-Plus App, which provides Nutritional and Exercise Programming recommendations. The App will also feature additional workout videos, supplement information, blogs, and more.

 

In summary, Phoenix One Health Solutions' BodyComp-Plus nutritional programming, combined with our FFITT training platforms, can help enhance your health, wellness, fitness levels, and overall quality of life as you age.