Welcome to one of the biggest secrets to rapid weight loss: 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.
Anaerobic VS Aerobic
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 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.
This sort of high intensity training has two major benefits: quick weight loss and strengthens muscle tone. This method is gaining popularity with fitness trainers 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 Workout Routine for Home
1) Push Ups for 45 seconds (to increase difficulty, elevate your feet up on a higher 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 (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 (start in lunge position, jumped up and switch legs, and land on the other leg in 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 conclusion of the entire set of exercises, rest for 2 minutes. Repeat this routine 3-4 times for maximum fitness growth.
Choose two to three days a week to perform this routine. Make sure you get one day of rest in between each session.
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 the end, high intensity interval training is not suitable for everybody. It's tough, and it takes strong commitment and mental strength to endure these challenging fitness routines. If you look at the renowned workout program "Insanity", it is an intense exercise regiment. If you can fight through it, the results will show significantly and in a short period of time. Perhaps you think you have what it takes to include anaerobic exercises in your daily gym routines?
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.
Anaerobic VS Aerobic
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 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.
This sort of high intensity training has two major benefits: quick weight loss and strengthens muscle tone. This method is gaining popularity with fitness trainers 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 Workout Routine for Home
1) Push Ups for 45 seconds (to increase difficulty, elevate your feet up on a higher 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 (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 (start in lunge position, jumped up and switch legs, and land on the other leg in 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 conclusion of the entire set of exercises, rest for 2 minutes. Repeat this routine 3-4 times for maximum fitness growth.
Choose two to three days a week to perform this routine. Make sure you get one day of rest in between each session.
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 the end, high intensity interval training is not suitable for everybody. It's tough, and it takes strong commitment and mental strength to endure these challenging fitness routines. If you look at the renowned workout program "Insanity", it is an intense exercise regiment. If you can fight through it, the results will show significantly and in a short period of time. Perhaps you think you have what it takes to include anaerobic exercises in your daily gym routines?
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