Welcome to one of the biggest secrets to rapid weight loss: High Intensity Interval Exercises.
High intensity interval training, also known as anaerobic training, is relatively unknown by most in the fitness world. Most individuals focus their workouts on stamina, strength, and/or flexibility. Anaerobic exercises are commonly performed by elite athletes, such as professional football and ice hockey players. Without a doubt, this is one of the best style of exercise to do for those who are looking to tone their muscles and to lose weight.
Aerobic VS Anaerobic
Here's a rapid summary of the difference between anaerobic and aerobic workouts. Aerobic is basically cardio workouts, where the energy demands of the exercise is supported mostly by the oxygen we breath in. When we swim, run, or cycle at about 60 to 70% max heart rate, chances are we can sustain it for thirty to sixty minutes. This is conventional aerobic training. Almost everyone who know fitness are aware that this sort of exercise is part of stamina building and is commonly used.
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 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 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!
Anaerobic 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 softly on your toes, try not to make any sound)
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 exercises, Rest for 5-10 seconds. This will allow you to have some time to recuperate. During recovery time, take bellowing, deep breaths in to recharge oxygen and energy.
At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.
Choose two to three days a week to perform this routine. Make sure you get one day of rest in between each session.
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.
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 known as anaerobic training, is relatively unknown by most in the fitness world. Most individuals focus their workouts on stamina, strength, and/or flexibility. Anaerobic exercises are commonly performed by elite athletes, such as professional football and ice hockey players. Without a doubt, this is one of the best style of exercise to do for those who are looking to tone their muscles and to lose weight.
Aerobic VS Anaerobic
Here's a rapid summary of the difference between anaerobic and aerobic workouts. Aerobic is basically cardio workouts, where the energy demands of the exercise is supported mostly by the oxygen we breath in. When we swim, run, or cycle at about 60 to 70% max heart rate, chances are we can sustain it for thirty to sixty minutes. This is conventional aerobic training. Almost everyone who know fitness are aware that this sort of exercise is part of stamina building and is commonly used.
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 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 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!
Anaerobic 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 softly on your toes, try not to make any sound)
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 exercises, Rest for 5-10 seconds. This will allow you to have some time to recuperate. During recovery time, take bellowing, deep breaths in to recharge oxygen and energy.
At the end of the set, take a 2 minute rest. Do this routine 3-4 times for maximum effectiveness.
Choose two to three days a week to perform this routine. Make sure you get one day of rest in between each session.
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.
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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