HIGH INTENSITY INTERVAL TRAINING
Antiaging exercises focus on building
muscle and maintaining flexibility.
- Building muscle mass
- Building cardiac fitness
The best way to build cardiac fitness is high intensity
High Intensity Interval Training [HIIT]
[Also known as Cardio Training]
Goal Focus: Strength, Cardio Fitness, Fat
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
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
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
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
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.
- 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
How to Determine