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
Here's a quick overview of the difference between aerobic exercises and anaerobic exercise. Aerobic is basic cardio work, we use the oxygen we breath in to meet our energy demands of the exercise. When you run at about 60 to 70% of your maximum heart rate, you can probably go on for about 30 minutes to an hour correct? That's a typical aerobic exercise. It is part of building stamina and is known by mostly anyone who knows fitness.
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.
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 lightly on your toes, try not to disturb the folks living downstairs)
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 (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.
Do this routine 2 to 3 times a week. Try to get one days rest 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 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
Here's a quick overview of the difference between aerobic exercises and anaerobic exercise. Aerobic is basic cardio work, we use the oxygen we breath in to meet our energy demands of the exercise. When you run at about 60 to 70% of your maximum heart rate, you can probably go on for about 30 minutes to an hour correct? That's a typical aerobic exercise. It is part of building stamina and is known by mostly anyone who knows fitness.
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.
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 lightly on your toes, try not to disturb the folks living downstairs)
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 (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.
Do this routine 2 to 3 times a week. Try to get one days rest 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 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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