High Intensity Workout

If you want to do more, focus on making sure you’re really pushing yourself as hard as you can during those two or three weekly sessions, rather than increasing the frequency. Intensity is KEY for reaping all the benefits interval training can offer. To perform it correctly, you’ll want to raise your heart rate to your anaerobic threshold, and to do that, you have to give it your all for those 20 to 30 second intervals. Here’s a summary of what a typical interval routine might look like using an elliptical: * Warm up for three minutes * Exercise as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn’t possibly go on another few seconds. It is better to use lower resistance and higher repetitions to increase your heart rate * Recover for 90 seconds, still moving, but at slower pace and decreased resistance * Repeat the high intensity exercise and recovery 7 more times When you’re first starting out, depending on your level of fitness, you may only be able to do two or three repetitions of the high intensity intervals. As you get fitter, just keep adding repetitions until you’re doing eight during your 20 minute session. You will notice that the Peak Fitness has 30 seconds rather than 20 and goes for 8 sessions so it is a harder workout. But, as the article states, if you do less, you will still get benefits. They just may not be as dramatic as with the Peak Fitness approach. The most recent research shows that relatively short bursts of intense exercise—even if done only a total of a few minutes each week—can deliver many of the health and fitness benefits you get from doing hours of conventional exercise. By doing just /three minutes/ of High Intensity Training (HIT) a week for four weeks, you could see significant changes in important health indices. At some research centers, participants were able to improve their insulin sensitivity an average of 24 percent with as little as three minutes of HIT per week. BBC News reports^i : /”So how does it work? … [P]art of the explanation is (probably) that HIT uses far more of your muscle tissue than classic aerobic exercise. / /When you do HIT, you are using not just the leg muscles, but also the upper body including arms and shoulders, so that 80 percent of the body’s muscle cells are activated, compared to 20-40 percent for walking or moderate intensity jogging or cycling.”/