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Too Busy to Exercise? Get Fit in 3 Minutes a Week
High-intensity interval training (HIIT) gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor. HIIT has also been shown to significantly improve insulin sensitivity, boost fat loss, and increase muscle growth
According to Japanese research, a mere four minutes of exercise performed at extreme intensity, four times a week, can improve your anaerobic capacity by 28 percent, and your VO2 max and maximal aerobic power by 15 percent in as little as six weeks
Study participants who performed an hour of steady cardiovascular exercise on a stationary bike five times a week only improved VO2 max by 10 percent, and their regimen had no effect on their anaerobic capacity after six weeks
Previous research showed that just three minutes of HIIT per week for four weeks improved participants’ insulin sensitivity by an average of 24 percent
If you have a history of heart disease or any medical concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do it though; it is only a matter of how much time it will take you to build up to the full 8 reps, depending on your level of intensity.
For Optimal Health, Add Variety to Your Exercise Program
In addition to doing high intensity interval exercises a couple of times a week, it’s wise to alternate a wide variety of exercises in order to truly optimize your health. Without variety, your body will quickly adapt and the benefits will begin to plateau. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body. I recommend incorporating the following types of exercise into your program on days when you’re not doing high intensity anaerobic training:
Strength Training: If you want, you can increase the intensity by slowing it down. You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.
Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.
Exercise programs like Pilates, yoga, and Foundation Training are great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer.
Stretching: My favorite type of stretching is Active Isolated Stretching (AIS) developed by Aaron Mattes. With AIS, you hold each stretch for only two seconds, which works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity. You can also use devices like the Power Plate to help you stretch.
http://fitness.mercola.com/sites/fitness/archive/2013/04/12/tabata-workout.aspx
Too Busy to Exercise? Get Fit in 3 Minutes a Week
High-intensity interval training (HIIT) gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor. HIIT has also been shown to significantly improve insulin sensitivity, boost fat loss, and increase muscle growth
According to Japanese research, a mere four minutes of exercise performed at extreme intensity, four times a week, can improve your anaerobic capacity by 28 percent, and your VO2 max and maximal aerobic power by 15 percent in as little as six weeks
Study participants who performed an hour of steady cardiovascular exercise on a stationary bike five times a week only improved VO2 max by 10 percent, and their regimen had no effect on their anaerobic capacity after six weeks
Previous research showed that just three minutes of HIIT per week for four weeks improved participants’ insulin sensitivity by an average of 24 percent
If you have a history of heart disease or any medical concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do it though; it is only a matter of how much time it will take you to build up to the full 8 reps, depending on your level of intensity.
For Optimal Health, Add Variety to Your Exercise Program
In addition to doing high intensity interval exercises a couple of times a week, it’s wise to alternate a wide variety of exercises in order to truly optimize your health. Without variety, your body will quickly adapt and the benefits will begin to plateau. As a general rule, as soon as an exercise becomes easy to complete, you need to increase the intensity and/or try another exercise to keep challenging your body. I recommend incorporating the following types of exercise into your program on days when you’re not doing high intensity anaerobic training:
Strength Training: If you want, you can increase the intensity by slowing it down. You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.
Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.
Exercise programs like Pilates, yoga, and Foundation Training are great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer.
Stretching: My favorite type of stretching is Active Isolated Stretching (AIS) developed by Aaron Mattes. With AIS, you hold each stretch for only two seconds, which works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity. You can also use devices like the Power Plate to help you stretch.
http://fitness.mercola.com/sites/fitness/archive/2013/04/12/tabata-workout.aspx
