Interval Training...
H.I.I.T.: High Intensity Interval Training
By
George DeFranca, DC
One of the best ways to challenge your cardiovascular function and increase health and endurance is to exercise with intensity. Training using intervals or repetitions of SHORT bursts of intense or vigorous exercise, followed by periods of rest and recovery, can have dramatic positive effects on your cardiovascular system and lungs. It is a sure way to boost your physical conditioning also. In addition, your body will secrete human growth hormone (GH), the “fountain of youth” hormone, that regulates all bodily systems. It boosts your immune system, metabolizes fat optimally (weight reduction), and enhances all parameters of health. To accomplish this, ie., the secretion of GH, you need to exercise in a specific way by fulfilling three parameters: 1) Train until you are out of breath, 2) Push your muscles until they “burn” or hurt, and 3) increase your core body temperature or sweat. If you can do this, we know that you will be producing GH, and it will continue to be excreted for up to 2 hours after your work-out, as long as you do not eat sugars or carbs at that time.
A great work-out to do is to High Intensity Interval Training, or HIIT for short. You perform a short burst of intense physical exertion for about 30 seconds and then rests for 90 seconds. That entails one repetition or interval of activity. You then perform up to but no more than 8 repetitions or intervals. The first couple of intervals are moderate in intensity, gradually building to a perceived maximum exertion by the latter intervals. These work-outs can be done twice per week. Start out with only 3-4 intervals per work-out for the first week, increasing 1-2 intervals per week until you get to 8 intervals per work-out. If one day you are tired, then only do 6 or 5 or 7 intervals. The important thing is to exert with some intensity so that you get out of breath, your muscles burn or ache on exertion, and you sweat.
To exert, you can walk, bike, jump rope, wall squats, swim or anything that gets your heart and lungs working for a short burst (30 sec) of activity, followed by a rest period. You should feel invigorated, sweaty, and feeling good about yourself. If you over-train you may feel exhausted, shaky, and/or maybe even nauseous or in pain. If so, you need to back off. If you do 8 intervals of 30 sec of exertion, followed by 90 sec of rest after each exertion, then you will exert for only 4 minutes during the work-out session and rest for 12 minutes for a total work-out time of 16 minutes!!!! It is very effective, time efficient, and very health building.
Good references for the above:
Al Sears, MD. PACE-The 12 Minute Fitness Revolution
Phil Campbell, MS. Ready, Set, Go.
Mercola.com : http://fitness.mercola.com/sites/fitness/archive/2012/02/10/phil-campbell-interview.aspx
By
George DeFranca, DC
One of the best ways to challenge your cardiovascular function and increase health and endurance is to exercise with intensity. Training using intervals or repetitions of SHORT bursts of intense or vigorous exercise, followed by periods of rest and recovery, can have dramatic positive effects on your cardiovascular system and lungs. It is a sure way to boost your physical conditioning also. In addition, your body will secrete human growth hormone (GH), the “fountain of youth” hormone, that regulates all bodily systems. It boosts your immune system, metabolizes fat optimally (weight reduction), and enhances all parameters of health. To accomplish this, ie., the secretion of GH, you need to exercise in a specific way by fulfilling three parameters: 1) Train until you are out of breath, 2) Push your muscles until they “burn” or hurt, and 3) increase your core body temperature or sweat. If you can do this, we know that you will be producing GH, and it will continue to be excreted for up to 2 hours after your work-out, as long as you do not eat sugars or carbs at that time.
A great work-out to do is to High Intensity Interval Training, or HIIT for short. You perform a short burst of intense physical exertion for about 30 seconds and then rests for 90 seconds. That entails one repetition or interval of activity. You then perform up to but no more than 8 repetitions or intervals. The first couple of intervals are moderate in intensity, gradually building to a perceived maximum exertion by the latter intervals. These work-outs can be done twice per week. Start out with only 3-4 intervals per work-out for the first week, increasing 1-2 intervals per week until you get to 8 intervals per work-out. If one day you are tired, then only do 6 or 5 or 7 intervals. The important thing is to exert with some intensity so that you get out of breath, your muscles burn or ache on exertion, and you sweat.
To exert, you can walk, bike, jump rope, wall squats, swim or anything that gets your heart and lungs working for a short burst (30 sec) of activity, followed by a rest period. You should feel invigorated, sweaty, and feeling good about yourself. If you over-train you may feel exhausted, shaky, and/or maybe even nauseous or in pain. If so, you need to back off. If you do 8 intervals of 30 sec of exertion, followed by 90 sec of rest after each exertion, then you will exert for only 4 minutes during the work-out session and rest for 12 minutes for a total work-out time of 16 minutes!!!! It is very effective, time efficient, and very health building.
Good references for the above:
Al Sears, MD. PACE-The 12 Minute Fitness Revolution
Phil Campbell, MS. Ready, Set, Go.
Mercola.com : http://fitness.mercola.com/sites/fitness/archive/2012/02/10/phil-campbell-interview.aspx