Welcome to High Intensity Interval Exercises, one of the best ways for quick weight loss.
High intensity interval training, also called anaerobic exercises, flies under the radar in the general fitness community as most people tend to focus on building their strength, flexibility, and stamina. Anaerobic style training is usually found in high performance sports, such as professional ice hockey or tennis. It is also one of the best types of workout for anyone looking to reach their peak fitness potential.
Anaerobic VS Aerobic
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 exercises are the next step up from cardio training. The name "anaerobic" refers to "without oxygen", so you can guess what sort of training this will become. We work our body at such an intense rate that we operate at 80-95% of our max heart rate. We can only maintain this level of work for approximately 30 seconds to 2 minutes. Any longer than our body will automatically slow down to an aerobic pace.
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 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!
High Intensity 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 lightly on your toes, try not to disturb the folks living downstairs)
3) Leg Split in Push Up Position for 45 seconds (In the push up position, have with legs together. Open your legs to about shoulder width and then 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)
In between each exercise, take a 5-10 second break. This will give you a short amount of time to recover. During rest, make sure you take deep, bellowing breaths in to regain energy and oxygen.
At the conclusion of the entire set of exercises, rest for 2 minutes. Repeat this routine 3-4 times for maximum fitness growth.
Do this routine 2 to 3 times a week. Try to get one days rest between workouts.
At the beginning, this routine can be very strenuous and you may feel depleted at the end of it. Several recovery days are usually required after the first few attempts at this workout. Our body is familiar with being oxygen rich, so when we do anaerobic exercise, we have difficulties handling the deficiency of oxygen. I would suggest taking it slow in the beginning few weeks. Given two weeks or so, your body will learn to operate at the high pace required in these exercises.
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 called anaerobic exercises, flies under the radar in the general fitness community as most people tend to focus on building their strength, flexibility, and stamina. Anaerobic style training is usually found in high performance sports, such as professional ice hockey or tennis. It is also one of the best types of workout for anyone looking to reach their peak fitness potential.
Anaerobic VS Aerobic
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 exercises are the next step up from cardio training. The name "anaerobic" refers to "without oxygen", so you can guess what sort of training this will become. We work our body at such an intense rate that we operate at 80-95% of our max heart rate. We can only maintain this level of work for approximately 30 seconds to 2 minutes. Any longer than our body will automatically slow down to an aerobic pace.
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 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!
High Intensity 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 lightly on your toes, try not to disturb the folks living downstairs)
3) Leg Split in Push Up Position for 45 seconds (In the push up position, have with legs together. Open your legs to about shoulder width and then 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)
In between each exercise, take a 5-10 second break. This will give you a short amount of time to recover. During rest, make sure you take deep, bellowing breaths in to regain energy and oxygen.
At the conclusion of the entire set of exercises, rest for 2 minutes. Repeat this routine 3-4 times for maximum fitness growth.
Do this routine 2 to 3 times a week. Try to get one days rest between workouts.
At the beginning, this routine can be very strenuous and you may feel depleted at the end of it. Several recovery days are usually required after the first few attempts at this workout. Our body is familiar with being oxygen rich, so when we do anaerobic exercise, we have difficulties handling the deficiency of oxygen. I would suggest taking it slow in the beginning few weeks. Given two weeks or so, your body will learn to operate at the high pace required in these exercises.
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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