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.
Anaerobic VS Aerobic
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 training is at a much higher pace than simple cardio training. The term "anaerobic" literally means "without oxygen", so you can sort of understand where we are going. High intensity training means our heart rate increases up to 80 to 95% of one's max heart rate. At this exercise level, one can only withstand this stress for about thirty seconds to two minutes. If it is beyond two minutes, one will be forced to decrease the pace down to an aerobic rate.
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!
Anaerobic 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 gently on your feet)
3) Leg Split in Push Up Position for 45 seconds (assume push up position with legs together. Open and close legs back together at a quick pace)
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 conclusion of the entire set of exercises, rest for 2 minutes. Repeat this routine 3-4 times for maximum fitness growth.
Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.
In the beginning few weeks, you may very tired after completing the routine and required a few days of recovery. This sort of fatigue comes from the lack of oxygen we intake during the workout, and we are not use to the oxygen deprivation. I would recommend doing this routine at the slower pace in the first several weeks. In approximately two weeks, your body will adapt to this sort of exercise and function better under these circumstances.
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 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.
Anaerobic VS Aerobic
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 training is at a much higher pace than simple cardio training. The term "anaerobic" literally means "without oxygen", so you can sort of understand where we are going. High intensity training means our heart rate increases up to 80 to 95% of one's max heart rate. At this exercise level, one can only withstand this stress for about thirty seconds to two minutes. If it is beyond two minutes, one will be forced to decrease the pace down to an aerobic rate.
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!
Anaerobic 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 gently on your feet)
3) Leg Split in Push Up Position for 45 seconds (assume push up position with legs together. Open and close legs back together at a quick pace)
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 conclusion of the entire set of exercises, rest for 2 minutes. Repeat this routine 3-4 times for maximum fitness growth.
Make it a goal to perform this routine 2-3 times a week. Ensure that you get one day of rest in between workouts.
In the beginning few weeks, you may very tired after completing the routine and required a few days of recovery. This sort of fatigue comes from the lack of oxygen we intake during the workout, and we are not use to the oxygen deprivation. I would recommend doing this routine at the slower pace in the first several weeks. In approximately two weeks, your body will adapt to this sort of exercise and function better under these circumstances.
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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