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  • We are Super10FIT

  • Created by a Type II diabetic

  • Backed by Research

The road to better fitness and glucose control
10 minute sessions - 3 days a week

Welcome

To the fitness revolution ...

Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.


Not only does it appear to beat conventional cardio as the most effective and efficient form of exercise, it also provides health benefits you simply cannot get from regular aerobics, such as a tremendous boost in human growth hormone (HGH), aka the "fitness hormone."



Exercise Bike

The O.G. equipment for the Super10 High Intensity Interval Trianing. You can find one at your local gym, or pick up one fairly inexpensively on Amazon.

Rowing Machine

I started doing the Super10Fit on a rowing machine to mix it up a little. I've found that you're really going to want a pair of bluetooth headphones or an arm band as you row.

10 Minutes 3x per week

Research suggests that by doing HIIT like Super10Fit, you can reap the same cardiovascular and insulin sensitivity benefits in 10 minutes as you would after 45 minutes of moderate exertion.

The

Goals

Increased maximal oxygen uptake
Super10Fit, 3 x a week for at 10 weeks, tends to increase VO2max for most people.
Better Blood Glucose Control
Average 24-h blood glucose can be reduced by as much as 13% and after meal blood glucose reduced by as much as 30%.
Reduction in Fat
Subcutaneous fan and abdominal fat tend to decline as does body mass and waist circumference.
It's Sticky!
Greater enjoyment (even though it seems harder) tends to lead to greater adherence over time.

VO2max

45%

Insulin Sensitivity

58%

Abdominal Fat Down

48%

More Enjoyable

44%
Get

The App

Meet

Alex Horovitz

  • Alex Horovitz

In June of 2008 I was diagnosed with Type 2 Diabetes. My doctor sent me to talk things over with the practitioner in charge of newly diagnosed diabetes patients. In that meeting I was given the dietary and exercise guidelines that were proscribed by the American Diabetes Association. I was immediately skeptical of these recommendations. For example: the recommendation to make sure my carb intake was less than 60 grams a meal made no sense to me as I had just been told that my body was not effectively processing carbohydrates at all. It seemed more logical to cut out as much carbohydrate from my diet as possible. When I queried about the discrepancy, the nurse simply indicated that low carb diets were simply not a sustainable change for the long run.


So, being a former NeXT and Apple software engineer with training in statistics and debugging, I began to study the whole process of metabolism, lipids, insulin sensitivity, and the like. It became very clear that there was a large body of research that was being ignored when it came to effective eating and exercise strategies. It was also clear that the Standard American Diet (SAD) was pretty unhealthy for most Type II diabetics.


In the process of trying to beat back diabetes using diet and exercise alone, I discovered the High Intensity Interval Training (HIIT) protocol. Not only was it good for people trying to improve their insulin sensitivity, it turns out the research shows it's pretty good for almost everyone who is not a full time athlete. In 2016, I decided that I would create an app to make it easy for anyone to do HIIT and I began to use it for my own routines. Now, in 2018, I've settled on a super simple UI and I am launching it in the app stores. In addition, I'm working in my spare time on an enhanced version of the application for diabetics and people who want to track their blood lipid profiles alongside their HIIT activity.


I am currently very happily employed at Intel where I have the good fortune to work for Intel Sports. I've had success and failure in my battle with diabetes, but when I use Super10Fit I enjoy many more normal blood glucose days and I have a great relationship with my Endocrinologist. Your experiences will be your own and I highly encourage you to work your healthcare professional find the diet and exercise routine that work for you. Hopefully Super10Fit will be of assistance in that journey.

To your better health!


Alex Horovitz
March 2018
San Carlos, California

The views represented here on this website are my own and are not endorsed by my employer in any way.

Research

The Science Behind Super10

  • "The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes."

    Extremely short duration high intensity interval training substantially improves insulin action in young healthy males [PDF]

    John A Babraj, Niels BJ Vollaard, Cameron Keast, Fergus M Guppy, Greg Cottrell & James A Timmons

  • "HIT may differ from traditional endurance training with respect to changes induced in the cardiovascular and respiratory systems, metabolic control in other organs (e.g., liver, adipose tissue), and protection fromdisorders associated with chronic inactivity (e.g., insulin resistance, lipid dysregulation)."

    Metabolic Adaptations to Short-term High-Intensity Interval Training: A Little Pain for a Lot of Gain? [PDF]

    Martin J. Gibala and Sean L. McGee

  • "With such a large percentage of the US population failing to meet even minimum physical activity guidelines, HIIT may help insufficiently active individuals overcome a major barrier to maintaining a physically active lifestyle, that of a perceived lack of time. An added bonus is that from a time:benefit perspective, HIIT may prove to be a good example where less can be more."

    High-intensity interval training for health and fitness: can less be more? [PDF]

    Glenn A. Gaesser & Siddhartha S. Angadi

  • "In conclusion, regular HIIE produces significant increases in aerobic and anaerobic fitness and brings about significant skeletal muscle adaptations that are oxidative and glycolytic in nature. HIIE appears to have a dramatic acute and chronic effect on insulin sensitivity. The effects of HIIE on subcutaneous and abdominal fat loss are promising but more studies using overweight individuals need to be carried out. Given that the major reason given for not exercising is time, it is likely that the brevity of HIIE protocols should be appealing to most individuals interested in fat reduction."

    High-Intensity Intermittent Exercise and Fat Loss [PDF]

    Stephen H. Boutcher/p>

  • "The study provides evidence for the health benefits of 8 weeks of HIIT in T2D patients. These effects of HIIT involved especially ameliorated glycaemic control and pancreatic β-cell function improving peripheral insulin action and reduced abdominal fat mass."

    High Intensity Interval Training Improves Glycaemic Control and Pancreatic β Cell Function of Type 2 Diabetes Patients [PDF]

    Søren Møller Madsen, Anne Cathrine Thorup, Kristian Overgaard, Per Bendix Jeppesen

  • "In summary, HIT in sedentary and recreationally active individuals improves endurance performance to a greater extent than does continuous submaximal training alone."

    The Scientific Basis for High-Intensity Interval Training: Optimising Training Programmes and Maximising Performance in Highly Trained Endurance Athletes [PDF]

    Paul B. Laursen and David G. Jenkins

  • "Unique to this investigation, we revealed that in- terval training resulted in a greater improvement in time to exhaustion during a high-intensity exercise test and anaerobic threshold during incremental exercise. This is consistent with findings in healthy individuals. Thus, although interval training may not necessarily improve VO2peak to a greater extent than the traditional rehabilitation program, it does appear to lead to adaptations that allow for a greater tolerance to a strenuous exercise challenge."

    Effectiveness of High-Intensity Interval Training for the Rehabilitation of Patients With Coronary Artery Disease [PDF]

    Darren E.R. Warburton PhD, Donald C. McKenzie MD PhD, Mark J. Haykowsky PhD, Arlana Taylor PT, Paula Shoemaker MSc, Andrew P. Ignaszewski MD, and Sammy Y. Chan MD

Important

Notice

WARNING: Super10Fit BY Area49 Software IS NOT A MEDICAL APPLICATION. The Super10Fit High Intensity Interval Training routine and THE ASSOCIATED APPLICATION should not be used to diagnose, treat, or prevent any disease or medical condition. ALWAYS seek the advice of a qualified medical professional before making any changes to your exercise, sleep or nutrition, as doing so may cause severe HARM, INJURY or DEATH. Your use of Super10Fit constitutes acknowledgement and agreement of this disclaimer and warning.

Get in

Touch

I want to hear from folks. At the end of the day, MY goal is to help people help themselves. If you have questions or ideas, please let me know.

Address

PO Box 730

San Carlos, CA 94070


Email Me

alex@area49.com