“Can 30 minutes of strength training & 15 minutes of cardio really be enough?”

We get this question all the time, but the science is clear: When it comes to exercise, quality beats quantity!

Many people have been conditioned to believe that “real” exercise means spending hours in the gym each day.

While this might still be required for the pro athlete or competitive bodybuilder, the rest of us can lose weight, burn fat, build muscle and be healthy and fit with a lot less exercise using the latest in exercise science, technology – and the power of coaching.

Exercise Studies

Here’s just a snapshot of the exercise science research that goes into your customized Koko Smartraining program:


  • Physiological Adaptations to Low-volume, High-intensity Interval Training in Health and Disease. J Physiology 590.5, 1077-1084, 2012
  • Relationship Between Training Status and Maximal Fat Oxidation Rate. J. Sports Science and Medicine. 9: 31-35, 2010
  • International Society of Sports Nutrition position stand: Nutrient timing,J. Int. Society of Sports Nutrition, 5-17, 2008.
  • Effect of a High Protein Breakfast on Ghrelin Repsonse. Am J. Clin. Nutrition. 83(2) 211-220, 2006
  • Associations of Light, Moderate, and Vigorous Intensity Physical Activity with Longevity: The Harvard Alumni Health Study, I-Min Lee, R. Paffenbarger, Am J Epidemiology,
  • Endurance Exercise in Masters Athletes. Journal Physiology. 586(1):55-63, 2008.
  • Changes in Energy Expenditure Resulting from Altered Body Weight. N Engl J Med;
  • Role of Low Energy Expenditure and Sitting in Obesity, Metabolic Syndrome, Type 2 Diabetes, and Cardiovascular Disease. Diabetes56(11):
  • Role of Low Energy Expenditure and Sitting in Obesity. Diabetes.
  • Energy Balance and Body Composition in Sports and Exercise. J. of Sports Sciences. 22: 1-14, 2004
  • Effect of Dynamic Versus Static Stretching in the Warm-up on Hamstring Flexibility. Sport Journal.
  • Association of Change in Step Count Over Five Years with Insulin Sensitivity, BMJ,
  • Strength Training in Female Distance Runners: Impact on Running Economy, J. Strength & Cond. Research, 11(4) 224-229, 1997.
  • The A to Z Weight Loss Study: A Randomized Study. JAMA,
  • Metabolic Factors Limiting Performance in Runners. Computational Biology,
  • Harvard Alumni Health Study. Stroke.
  • Lactate Metabolism: a paradigm for the third millennium. J. Physiology558(1) 5-30, 2004.
  • Biochemical Adaptations in Muscle. J. Biol. Chemistry 424(9): 2278-2282, 1967.
  • Physical Activity and Weight Gain Prevention. JAMA 303: 1173-1179, 2010.
  • Assessment of Anaerobic Power in Female Division I Collegiate Basketball Players. J. Exercise Physiology (online) 13(1): 1-9, 2010.
  • Regulation of Body Weight in Humans. Physiological Reviews. 79: 451-480, 1999.
  • Metabolic profile of high intensity intermittent exercises. Med. Sci. Sports and Exerc. 29(3): 390-395, 1997.
  • Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc.28(10):1327-30, 1996.
  • Dynamic exercise performance in Masters athletes: insight into the effects of primary human aging on physiological functional capacity. J Applied Physiol 95: 2152-2162, 2003.
  • The possible mechanisms of contracting and paying the oxygen debt and the role of lactic acid in muscular contraction. Amer. J. Physiology. 106: 689, 1933. (this has become a classic paper).

We’re Here To Help

We’d love to customize a fat-burning, muscle-toning plan — nutrition AND exercise — designed to help you look and feel better in the shortest amount of time. Come visit our coaches and see what Koko FitClub can do for you.


Leave a Reply

Your email address will not be published. Required fields are marked *

285 Ayer Rd, Unit B, Harvard, MA 01451