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ANTI-AGING FITNESS

HIGH INTENSITY INTERVAL TRAINING

 

Antiaging Exercise

Antiaging exercises focus on building muscle and maintaining flexibility.

  • Building muscle mass
  • Building cardiac fitness
  • Stretching

The best way to build cardiac fitness is high intensity interval training.

 

High Intensity Interval Training [HIIT]

[Also known as Cardio Training]

Goal Focus: Strength, Cardio Fitness, Fat Burning

The only way to strengthen any muscle is to contract the muscle against increasingly greater resistance. When you exercise, you alternately contract and relax your skeletal muscles. This alternate contraction and relaxation squeezes the veins near the muscles to pump blood toward the heart.

Your heart is like a muscular balloon. The increased flow of blood to your heart stretches the balloon making the heart contract with greater force to pump the blood back to the body. This “workout” makes it stronger.
So, the harder you contract your skeletal muscles, the more blood you pump toward your heart, the greater the stretch on the heart, the stronger the body gets, the stronger the heart gets.

Endurance exercise actually makes the heart, lungs, and muscles smaller, so they can perform longer with less energy. No matter how good you get at HIIT, don’t overdo it and don’t exceed 20 minutes including the warm up and cool down.

Don’t focus on "Spot Training" - A body system that is in balance moves better, stands straighter (this means looking better in your clothes), can be trusted to perform physical activities longer and better and is less likely to sustain injury.

Time of Day - There has been a lot of controversy on this subject. Some say doing cardio workouts in the morning is better at fat burning. Studies have proven that indicates that a kilogram of fat will be oxidized sooner when exercising in the fasted condition in the morning than when doing the same exercise in the afternoon.

Trouble is, if your nutritional state at this time of day is not adequate [eg enough protein resources] you could end up burning muscle instead. So you can see that it largely depends on your current body composition and diet. If you don’t have enough oxygen resources after sleeping for 8 hours – you will produce more free radicals, which reduce energy and do all sorts of damage.

I prefer to use direct results decision making. Try one way – measure the results, then try the other. It’s the only way you will work out what works best for you to get the results you want. Stop reading articles on what other people achieved for their body – it most likely doesn’t apply to you, and can only lead to confusion.

Cardio Workout

  • Workouts – 1-3 per week
  • Duration - 20 minutes MAX.
  • Warm Up – 2-3 minutes below 85% of your maximum heart rate
  • Intensity bursts - up to 85% of your maximum heart rate.
  • Max burst - last 1-2 minutes can be even 90% of your maximum heart rate

[NOTE: heart rate over 85% boosts your free-radical production, so don’t overdo it].

 

How to Determine Exercise Intensity

 

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