Welcome to High Intensity Interval Exercises, one of the best ways for quick weight loss.
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
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 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.
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 would like to try it out, but are not sure how, I've devised an anaerobic routine for those who would like to do this training at home. I'm guaranteeing you will sweat more than you've ever sweat after this workout!
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 gently on your feet)
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 (begin in the lunge position, jumped up and alternate legs, and land with the other leg in front 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.
Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.
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 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
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 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.
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 would like to try it out, but are not sure how, I've devised an anaerobic routine for those who would like to do this training at home. I'm guaranteeing you will sweat more than you've ever sweat after this workout!
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 gently on your feet)
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 (begin in the lunge position, jumped up and alternate legs, and land with the other leg in front 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.
Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.
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 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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