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What Is Integrated Body Conditioning?
IBC is a new way to exercise. It has three elements:
Integrated exercise -- include aerobic, resistance, and flexibility exercises in every workout
Elevated heart rate -- increase your heart rate to a proper level before each exercise
Progression -- advance based on biofeedback, or how your body feels.
Advanced IBC Program (90-minute plus)
Range of motion exercises
Resistance exercises
Advanced IBC Workout Logs
Prescribed
Generic
The results of Integrated Body Conditioning are illustrated here with data from two controlled, randomized, and double-blind scientific experiments conducted with volunteer student-athletes at the University of California at Santa Cruz in 2002-2003 (22 male athletes) and 2003-2004 (32 female athletes).
The experiments were carried out in collaboration with Dr. Daniel T. Wood, Executive Director of the Office of Physical Education, Recreation and Sports; Ryan Andrews, Director of the Wellness Center (gym and related programs); and Dr. Les Elkind, M.D., Director of Student Health Services at the University.
In both experiments, we compared results of IBC (the "experimental" group) with the results of the best conventional exercise prescription (the "control" group) (hence a "controlled" scientific experiment). The IBC group did the advanced IBC workout (Chapter 6 in The Miracle Workout), while the control group did the same exercises, but rested between weightlifting sets.
Dr. Les Elkind, M.D. in his office at
University Student Health Services.
Photo by Dr. W. J. Davis
Both groups did the same amount of aerobic, resistance, and flexibility exercise. In both experiments, the IBC and conventional exercise groups were matched in pairs initially for muscle strength, muscle endurance, and aerobic capacity (VO2MAX), and then assigned at random into one of the two groups, experimental or control (hence a "randomized" scientific experiment).
The subjects were not informed of the purpose of the experiment, and fewer than 10% guessed the purpose in a post-experimental written interview (hence a "blind" scientific experiment). All pre-experimental measurements, and the vast majority of post-experimental measurements (>90%), were made by observers who did not know whether the subject(s) belonged to the experimental or control group (hence a "double-blind" scientific experiment).
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