According to Ellington Darden, PhD and Nautilus researcher, "The reason Nautilus revolutionized physical conditioning was, in one word, efficiency.  Nautilus training was much more efficient than traditional methods of exercise.  Early conditioning methods centered around, long programs of exercise.  To achieve a high level of fitness, individuals spent a minimum of 90 minutes a day exercising.   They worked on stretching for flexibility, jogging for heart-lung endurance, and lifting barbells for strength.  The average fitness enthusiast spent from five to ten hours a week on such an exercise program.  However, Nautilus machines produced three times the results of these ancient workouts in only a fraction of the time."

The Importance of Recovery

The most important factor in achieving results from our workouts is recovery.  The 48 hours we spend resting between workouts is the key to success.  Muscles that have worked hard need time to get larger and stronger.  It usually takes 48 hours for a Nautilus trainee to recover from a high-intensity workout.  That is why we only work out three times a week for just 30 minutes a workout. 

If we properly perform high-intensity Nautilus workouts, then brief workouts should be the rule.  If an adequate rest period follows a high-intensity workout, muscular growth and an increase in strength will result.  Trying to work out more often will result in over-training.  This will also hinder further progress.  When we train in excess, total recovery between workouts becomes impossible.  Over-training does not allow us to perform another high-intensity workout for quite some time. 

The Benefits of Rest

Keep in mind that we only get stronger through recovery, not exercise.  Exercise serves as a muscle stimulus.  Recovery brings about bodily changes in flexibility, strength, muscle tone, etc.  Arthur Jones, the inventor of Nautilus equipment, conducted many scientific experiments before realizing the importance of recovery.  Jones said, "Typically untrained people have the ability to increase their strength by 300% before they reach their full potential.  However, their recovery ability, the chemistry that is necessary for their bodies to over-compensate and get stronger, does not increase in proportion to their strength.  Their recovery ability increases only 50%.  The stronger people become, the greater the demand they make on their recovery ability.  Thus, their bodies need harder, but more brief, exercise for continued growth."

More Strength, Less Exercise

The stronger we get, the less exercise we need.  Beginning Nautilus trainees make quicker progress than advanced trainees, because they are not strong enough to use up all their recovery abilities.  However, as we get stronger, we do use up our recovery abilities.  Then progress stops for awhile.  This is because, as we become stronger, we make greater inroads into our recovery abilities. That is why advanced Nautilus trainees should work harder, at a greater intensity, but for a smaller amount of time.  For advanced trainees, the first and third weekly workout should be difficult.  The middle workout serves as prevention against atrophy and strength loss without hampering one's recovery ability. 

The Keys to Success

Three brief, high-intensity Nautilus workouts with 48 hours of rest between them are the keys to success.  Those who follow this exercise pattern allow enough time for their bodies to recover. Their workouts are quick, efficient and safe.  These workouts also bring about significant changes in a very short period. 

Try it for Free

If you are interested in beginning a Strength Training program, please call Body By Berle for a FREE trial workout and fitness consultation

How Much Exercise Does Your Body Need?

Many people do not fully understand why we only need to work out just three times each week for only 30 minutes per workout.  However, these people should ask themselves, "How much exercise do I really need?"

The problem is most people try to determine how much exercise their bodies can tolerate.  They should determine how much exercise their bodies need. 

As eating too much is not good for one's body, exercising too much is also not good.  We should eat only as much as we need.  Similarly, we should only provide our bodies with as much exercise as needed.  Three 30-minute high-intensity Nautilus workouts each week supply our bodies with all the exercise they need, including cardiovascular conditioning.

Should you have any questions or comments, please feel free to call Berle at: