Half the Time Better Results, You Say?
How would you like to spend half of the time in the gym while
getting twice the transformation in your body? Everyone lives
in the same fast paced, instant gratification, no time to do
much of anything world. Fortunately, the best in the health
and fitness industry have evolved to keep up with the times.
Did you know that the tried and tired technique of 45 minutes
to 1 hour of cardio is a thing of the past? BodyLabZ uses an
up to date method for doing cardiovascular exercise. Have you
ever noticed how among the track and field athletes the sprinters
always appear to have a more athletic look with healthy amounts
of muscle tone yet very low body fat? This is due to the nature
of their sport and its effect on the body. Unlike the thin,
wiry, and svelte long distance runners, the sprinters have the
physique that others admire and most would like to imitate.
Burning Down the Fat
In 2002 a study was published in the Journal of Applied Physiology
that indicated high-intensity sprinting produced 96% more growth
hormone when tested against the effects of jogging at a significantly
slower pace. Growth hormone greatly increases the breakdown
of adipose tissue (the ugly fat we are fighting.) Another added
benefit is that instead of using glucose as energy your body
uses the broken down fatty acids. In English, your body burns
more fat and uses that broken down fat as fuel for your body.
Sprinting is also very effective at raising the metabolic
rate for prolonged periods post workout. Research has shown
that walking or jogging based cardiovascular exercise only burns
calories while you are performing the actual exercise. Research
also supports that after intense sprinting your heart rate will
be significantly increased for hours after performing the exercise.
This means you are burning more calories for prolonged periods
of time through out the day.
HIIT the Ground Sprinting
Here is a format of sprinting that can be done by everyday people
who want to take their fat burning to the next level. Without
further ado, we present HIIT. HIIT stands for High Intensity
Interval Training. In this cardio routine we alternate between
highly intense sprinting intervals with lower intensity jogging
or walking intervals. An example of the HIIT format is laid
out in Table 1.1
Table 1.1
2 minute warm up at a pace where you can still
20 minutes of alternating:
- 1 minute walk or light jog
- 1 minute sprint (the fastest pace you can go without being
able to talk)
2 minute cool down
Take into consideration that a "sprint" is relative
to the person performing the exercise. As long as you have healthy
ankles and knees then this may be performed by anyone. Sprint
in this case is the fastest level your body can go for a minute's
time frame without being able to talk to the person next to
you.
This cardio routine is a total of 24 minutes in length. There
is the 2 minute warm-up to prepare the body for the interval
sets. Next is a working set that is 26 minutes in length. During
this set a person alternates between a walk/jog pace that is
used as a recovery phase and a fast pace which gets that heart
rate revved up. Since it's very difficult to sprint at a maximal
level for a prolonged period of time you do the intervals in
order to stretch out the amount of calorie burning intense cardio
the human body is able to perform.
If you find it a bit difficult to complete, then you are doing
the sprint portion as intensely as you should. When you find
yourself doing the sprint portion and are able to talk to someone
beside you then you need to increase the intensity. Intensity
may be increased through more incline, a faster pace, adding
weight to your body, etc. Don't take these suggestions lightly,
this is one of the single most effective fat fighting workouts
that you can do, if you do it correctly.
Where HIIT Can Be Performed
We've talked about some of the whys of doing HIIT, we've touched
on how to do HIIT, now let's talk about where you can do it.
You can perform HIIT almost anywhere that you can go full speed
for one minute and back off to a slower pace for one minute.
Here are some examples (but not limited to this list):
- Elliptical machine
- Recumbent bike
- Running track
- Stairs (up being the sprint and down being the recovery portion)
- Mountain Bike
- Roller Blading
Take note that the format in HIIT allows one to constantly
improve. Most routines are limited by design. HIIT allows someone
to increase the intensity and time as the body habituates to
the exercise. That is why the person you see at the gym doing
the same old routine also keeps the same old body without many
results.
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Amazing HIIT Results
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Go out and HIIT yourself into the dream body you've always
wanted. This cutting edge cardio is yet another tool for the
health and fitness world to win the battle of obesity.
Half The Workout Time With Better Results
Would you like that dream body you've always wanted, but don't
have the time to dedicate to getting it? Let the health and
fitness professionals at BodyLabZ design and train you in a
program that uses as little as 3 hours a week in the gym to
get twice the results of our competition. Contact us at http://www.bodylabz.com
or bodylabz@yahoo.com
Zachary Marcy has a BA degree in Psychology from Georgia
State University. He has been involved in the fitness industry
since 1990 as a personal trainer, a motivational speaker, and
as a life success coach. He now uses his numerous years of experience
to continue assisting athletes, body builders, and fitness conscious
people internationally. You can email him at bodylabz@yahoo.com
or contact him through http://www.bodylabz.com
