The Science

The Square Curve

By the age of 30, many US adults have already begun to experience the declining quality of life (QOL) associated with aging, due primarily to the demands of our modern lifestyles (i.e., having kids and jobs).**

However, this declining "CURVE" is not inevitable. In fact, recently published scientific data has shown that cardiorespiratory fitness and QOL are very closely linked.

Cardiorespiratory fitness is inversely associated with long-term mortality with no observed upper limit of benefit.”*** That's to say, as your CRF goes, so goes your QOL.

Thus, actively addressing and improving CRF can delay, repair, and/or “SQUARE THE CURVE” resulting in improved longevity, health, and well-being.

Energy System Training

Improving cardiorespiratory fitness requires a structured and balanced approach that is difficult to achieve through any single exercise modality alone (i.e., “cardio”, HIIT, bootcamp, circuit training, “weights”, etc.).

The human body relies on several distinct physiological pathways to harness energy that allows us to move our muscles. Targeting each pathway through training is necessary to achieve the highest levels of CRF. The energy systems include:
  • ATP-CP -used for very short maximal efforts
  • Anaerobic Glycolysis - utilized for brief intense efforts without oxygen
  • Anaerobic Threshold - point where oxygen is no longer sufficient to meet energy demands
  • Aerobic Glycolysis - intensities are lower and oxygen is sufficient
  • Aerobic Lipolysis - used for long duration low intensity efforts
Varying the intensity, duration, recovery, and volume of exercise allows square:code FITNESS to address each of these specific energy systems. Without deliberate consideration of these four variables, exercise programming tends to devolve into a “go until you puke” format that doesn’t target any of the energy systems particularly well and often leads to overtraining, burnout, and injury.

square:code FITNESS’ focus on Energy System Training allows us to specifically target each of the energy pathways that contribute to long-term cardiorespiratory and muscular fitness as well as short-term body composition improvements that will keep you coming back for more.

Ratio Factor Programming (RFP)

RFP isolates the targeted energy system ensuring each class is structured to elicit the cardiorespiratory and musculoskeletal adaptations that enhance long-term mortality, improve short-term fitness, and result in healthy body-composition changes.

Programming principles manipulating Intensity, Duration, Recovery, and Volume are used to design daily training.
  • Intensity of effort (% of max energy production)
  • Duration: length of work effort
  • Recovery: time between efforts (intensity of recovery effort)
  • Volume: total amount of work completed
Intensity of effort experienced within each class through manipulation of the RFP variables (I, D, R, V) serves to isolate the target energy system.

The interaction between intensity of effort and volume of work further differentiates the RFP programming.