It is my pleasure to introduce a secretive way for massive weight loss, and it is through high intensity interval exercises.
High intensity interval training, also called anaerobic exercises, flies under the radar in the general fitness community as most people tend to focus on building their strength, flexibility, and stamina. Anaerobic style training is usually found in high performance sports, such as professional ice hockey or tennis. It is also one of the best types of workout for anyone looking to reach their peak fitness potential.
Aerobic VS Anaerobic
This is a quick review of the difference between aerobic and anaerobic training. Firstly, aerobic work allows us to use the oxygen we breath in to meet our energy demands during exercise. It is simple cardio work where we can go on for upwards to one hour and not feel extremely tired. Aerobic exercises only work us to approximate 60 to 70% of our maximum heart rate. This sort of aerobic running, swimming or cycling is part of improving our overall stamina and is known by most in the fitness community.
Anaerobic exercise is much more intense than basic cardio. The word "anaerobic" means "without oxygen", so you can kind of figure out where we're getting at. We work at a hardcore training level so that our heart rate moves up to 80-95% of max heart rate. At this point, we can only sustain the movement or exercise for approximate 30 seconds to 2 minutes. Any longer than 2 minutes, we will have to slow down to an aerobic pace.
The value of high intensity interval training are two things: increases muscle toning and speed of weight loss. This method has been highly effective that many fitness trainers have adapted this sort of workout for their clients.
For individuals who would like to try this sort of exercise out, but are unfamiliar with the mechanics. I have designed a workout routine that you can try at home first. Prepare a towel though as you will be sweating a lot!
High Intensity Workout Routine for Home
1) Push Ups for 45 seconds (for added difficulty, put your feet up on a elevated surface)
2) Knee Tuck Jumps for 45 seconds (land gently on your feet)
3) Leg Split in Push Up Position for 45 seconds (get in push up position, with legs together. Open your legs and close them back together)
4) High Knees for 45 seconds
5) Jumping Lunges for 45 seconds (get into lunge position, jumped up and land with the other leg in a lunge position)
In between each exercise, take a 5-10 second break. This will give you a short amount of time to recover. During rest, make sure you take deep, bellowing breaths in to regain energy and oxygen.
At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.
Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.
This workout should feel exhausting at first, and you may need a couple days of recovery after the first few times. Most of the time, it is because our body is so used to having enough oxygen. This workout starves the body of proper oxygen intake, so make sure you take it slow in the beginning. Given approximately 2 weeks, your body will adjust and get into a good groove.
In conclusion, this sort of high intensity training may not be practicable for all. It requires special devotion and enthusiasm persist through these tough workouts. Looking at famous fitness programs such as "Insanity", we can see that how intense their exercises are. Though if you can endure the pain, the results of your hard work will show drastically in a short amount of time. Do you believe that you have what it takes to join a high intensity interval training programs?
High intensity interval training, also called anaerobic exercises, flies under the radar in the general fitness community as most people tend to focus on building their strength, flexibility, and stamina. Anaerobic style training is usually found in high performance sports, such as professional ice hockey or tennis. It is also one of the best types of workout for anyone looking to reach their peak fitness potential.
Aerobic VS Anaerobic
This is a quick review of the difference between aerobic and anaerobic training. Firstly, aerobic work allows us to use the oxygen we breath in to meet our energy demands during exercise. It is simple cardio work where we can go on for upwards to one hour and not feel extremely tired. Aerobic exercises only work us to approximate 60 to 70% of our maximum heart rate. This sort of aerobic running, swimming or cycling is part of improving our overall stamina and is known by most in the fitness community.
Anaerobic exercise is much more intense than basic cardio. The word "anaerobic" means "without oxygen", so you can kind of figure out where we're getting at. We work at a hardcore training level so that our heart rate moves up to 80-95% of max heart rate. At this point, we can only sustain the movement or exercise for approximate 30 seconds to 2 minutes. Any longer than 2 minutes, we will have to slow down to an aerobic pace.
The value of high intensity interval training are two things: increases muscle toning and speed of weight loss. This method has been highly effective that many fitness trainers have adapted this sort of workout for their clients.
For individuals who would like to try this sort of exercise out, but are unfamiliar with the mechanics. I have designed a workout routine that you can try at home first. Prepare a towel though as you will be sweating a lot!
High Intensity Workout Routine for Home
1) Push Ups for 45 seconds (for added difficulty, put your feet up on a elevated surface)
2) Knee Tuck Jumps for 45 seconds (land gently on your feet)
3) Leg Split in Push Up Position for 45 seconds (get in push up position, with legs together. Open your legs and close them back together)
4) High Knees for 45 seconds
5) Jumping Lunges for 45 seconds (get into lunge position, jumped up and land with the other leg in a lunge position)
In between each exercise, take a 5-10 second break. This will give you a short amount of time to recover. During rest, make sure you take deep, bellowing breaths in to regain energy and oxygen.
At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.
Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.
This workout should feel exhausting at first, and you may need a couple days of recovery after the first few times. Most of the time, it is because our body is so used to having enough oxygen. This workout starves the body of proper oxygen intake, so make sure you take it slow in the beginning. Given approximately 2 weeks, your body will adjust and get into a good groove.
In conclusion, this sort of high intensity training may not be practicable for all. It requires special devotion and enthusiasm persist through these tough workouts. Looking at famous fitness programs such as "Insanity", we can see that how intense their exercises are. Though if you can endure the pain, the results of your hard work will show drastically in a short amount of time. Do you believe that you have what it takes to join a high intensity interval training programs?
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