Welcome to one of the biggest secrets to rapid weight loss: High Intensity Interval Exercises.
High intensity interval exercise, also termed as anaerobic exercises, remains relatively unnoticed in the fitness community. Perhaps the reason is that most athletes like to pay attention to their strength, stamina, and flexibility workouts. High intensity interval training is usually implemented by high level professional sports athletes, such as in ice hockey or football. They have a strong focus on this because it is one of the best ways to weight loss and muscle toning, so as to reach their maximum fitness ability.
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 exercises are the next step up from cardio training. The name "anaerobic" refers to "without oxygen", so you can guess what sort of training this will become. We work our body at such an intense rate that we operate at 80-95% of our max heart rate. We can only maintain this level of work for approximately 30 seconds to 2 minutes. Any longer than our body will automatically slow down to an aerobic pace.
The benefit of working at such high intensity is that it does two things: rapid weight loss and increase muscle toning. A lot of fitness trainers are using this interval training system a lot more now due to its effectiveness.
For those who are not excited to run to the gym and try this out, I've designed this routine so we can all do this type of training at the comfort of your own home! Though you will sweat a lot and will have to wipe up the floor after you're done!
High Intensity Interval Training Routine at 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 (In the push up position, have with legs together. Open your legs to about shoulder width and then close them back together)
4) High Knees for 45 seconds
5) Jumping Lunges for 45 seconds (start in lunge position, jumped up and switch legs, and land on the other leg in lunge position)
Between each exercise, take a recovery time of 5-10 seconds. This time is for rapid recovery. During recuperation, allow yourself tot take strong deep breaths to regain strength, 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.
At the beginning, this routine can be very strenuous and you may feel depleted at the end of it. Several recovery days are usually required after the first few attempts at this workout. Our body is familiar with being oxygen rich, so when we do anaerobic exercise, we have difficulties handling the deficiency of oxygen. I would suggest taking it slow in the beginning few weeks. Given two weeks or so, your body will learn to operate at the high pace required in these exercises.
Let's put it this way, anaerobic exercises is not for everyone. It takes a special dedication and endurance to survive these grueling fitness routines. Famous workouts like "Insanity" is tough on the body, but in a short period of time, the results show drastically. Do you think you have what it takes to include high intensity interval training in your workouts?
High intensity interval exercise, also termed as anaerobic exercises, remains relatively unnoticed in the fitness community. Perhaps the reason is that most athletes like to pay attention to their strength, stamina, and flexibility workouts. High intensity interval training is usually implemented by high level professional sports athletes, such as in ice hockey or football. They have a strong focus on this because it is one of the best ways to weight loss and muscle toning, so as to reach their maximum fitness ability.
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 exercises are the next step up from cardio training. The name "anaerobic" refers to "without oxygen", so you can guess what sort of training this will become. We work our body at such an intense rate that we operate at 80-95% of our max heart rate. We can only maintain this level of work for approximately 30 seconds to 2 minutes. Any longer than our body will automatically slow down to an aerobic pace.
The benefit of working at such high intensity is that it does two things: rapid weight loss and increase muscle toning. A lot of fitness trainers are using this interval training system a lot more now due to its effectiveness.
For those who are not excited to run to the gym and try this out, I've designed this routine so we can all do this type of training at the comfort of your own home! Though you will sweat a lot and will have to wipe up the floor after you're done!
High Intensity Interval Training Routine at 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 (In the push up position, have with legs together. Open your legs to about shoulder width and then close them back together)
4) High Knees for 45 seconds
5) Jumping Lunges for 45 seconds (start in lunge position, jumped up and switch legs, and land on the other leg in lunge position)
Between each exercise, take a recovery time of 5-10 seconds. This time is for rapid recovery. During recuperation, allow yourself tot take strong deep breaths to regain strength, 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.
At the beginning, this routine can be very strenuous and you may feel depleted at the end of it. Several recovery days are usually required after the first few attempts at this workout. Our body is familiar with being oxygen rich, so when we do anaerobic exercise, we have difficulties handling the deficiency of oxygen. I would suggest taking it slow in the beginning few weeks. Given two weeks or so, your body will learn to operate at the high pace required in these exercises.
Let's put it this way, anaerobic exercises is not for everyone. It takes a special dedication and endurance to survive these grueling fitness routines. Famous workouts like "Insanity" is tough on the body, but in a short period of time, the results show drastically. Do you think you have what it takes to include high intensity interval training in your workouts?
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