A Time Efficient, Science Based Approach to Exercise

I'm Wes Wellmaker, owner of The 21 Minute Workout. Through advances in modern science, we now know more than ever about the role of exercise in human health. The latest research challenges much of what we thought we knew about exercise, weight loss, cardiovascular fitness and longevity. I've studied the scientific evidence, consulted with the experts, tested the protocols and validated the results personally.

• Increased strength, muscle size and endurance
• Improved body leanness
• Improved cardiovascular, cardiopulmonary health
• Elevated resting metabolism
• Lowered cholesterol

• Increased insulin sensitivity
• Improved flexibility
• Improved balance
• Safely managed arthritis and chronic back pain
• Improved bone density
• Reduced risk for musculoskeletal trauma, diabetes, cancer, heart attack, and more

The Principles of Proper Exercise

We understand that proper exercise is a stimulus which acts on your body to demand an adaptive change. These are the fundamental principles which we use at The 21 Minute Workout to produce the best results for our clients. 1. High Intensity: To stimulate your body to make an adaptive change, your exercise intensity must cross a certain threshold before your body will respond. By training to muscular failure, we send an alarm to your body that more muscle and improved metabolic subsystems are needed. 2. Progression: Our clients can expect to witness an increase in strength during every workout. 3. Proper Form: We use a safe, low force, slow movement training protocol which involves lifting and lowering the weights over a 10 second time frame. This eliminates acceleration and momentum which keeps the muscle under continuous load and more effectively fatigues or ''inroads'' the muscle. 4. Duration: All of our workouts are brief and last 21 minutes or less. We desire the minimum amount of exercise that will produce the stimulus for adaptation. Anything beyond this amount of exercise only acts to consume precious recovery resources.   5. Frequency: Reaching the required stimulus intensity threshold consumes a large amount of your body's resources and the subsequent adaptive changes are metabolically expensive. Replenishing resources and making metabolic investments takes time. Reintroducing the stimulus (a workout) too soon will interrupt these processes.   6. Precise Record-Keeping: Keeping precise records of your workout performance allows us to know if we are manipulating the variables of intensity, progression, duration, and frequency appropriately.

A Dose Response Prescribed Training Frequency

Proper exercise can be likened to powerful medicine in that it must be of the correct concentration (the intensity of the exercises), its volume (or dose) must be cautiously regulated and it must have an optimal dosing frequency in order to maximize its effects on the body. We train our clients very infrequently. During the first few weeks our clients train twice a week to learn proper form and improve their neurological efficiencies in performing the work. Within 2-3 weeks many of our clients go to once per week training. This is not just something we can ''get away with''; it is an actual requirement for the production of the best results. We want the client to be paying for results, not time spent in the gym. The 21 Minute Workout LLC is under the direct control of those who will provide your training. We do not have to answer to investors or shareholders. Our only concern is the production of rapid, uninterrupted results for our clients.

The Ideal Training Environment

1. Privacy: During your workout only you and your instructor are allowed in the training area. 2. No Distractions: No mirrors, no music, no phones ringing, no children, no loud colors, no plants, foliage or decorations. 3. Professional Supervision: Our instructors have successfully completed Drew Baye's High Intensity Training Exercise Instructor Course, demonstrating a thorough understanding of the underlying scientific principles and concepts of exercise program design as well as proficiency in instructing our clients in safe and effective exercise performance. Your instructor will monitor every aspect of your workout, never leaving to answer the phone or deal with other clients. 4. The Best Equipment: We use Nautilus Nitro Plus equipment. Nautilus pioneered variable resistance strength training technology and the Nautilus Nitro Plus line is specifically engineered for this training protocol.   5. Environmental Control: The temperature is kept at an ambient 61 degrees F and is well ventilated. Research has shown that this is the optimal temperature for performing high intensity exercise and it virtually eliminates sweating. Also the facility is impeccably clean.

A ''No Compromise'' Facility

Our client's time is valuable and we will never waste it by having you do any form of exercise that is inefficient or non-productive. You will not find any aerobics equipment. Conventional steady state aerobics is not done at The 21 Minute Workout because it is an activity that consumes precious recovery resources for no productive purpose. Instead, we spend large amounts of time educating our clients about the actual requirements of proper exercise.

Price Listings

Press Releases:

• Look for us on Fox 8 during the month of February for our story
• Featured in Triad Living Magazine:
• http://triadlivingmagazine.com/News.aspx?li=2592
• Featured in the Northern Record as the business spotlight on January 30th 2011

Contact

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• Service Policies
• 1. The introductory educational session and workout is free; payment for the next workout or workout package is due at the next visit.
• 2. Services are by appointment only.
• 3. To assure adequate scheduling times a 24 hour cancellation policy is necessary. If you cancel with less than 24 hours notice you will be charged for that visit.
• 4. Please arrive on time, ready to train and with proper attire. We want you to get the full benefits of your session.