When you think of fitness trends for 2014 do you think of extreme bike riding, green smoothies or grueling yoga positions? The American College of Sports Medicine surveyed gym-goers and discovered some very interesting fitness solutions.
- High Intensity Interval Training. This program is short bursts of exercise activity followed by a very short period of recovery. For example try 20 squat jumps and punches and follow that move by 20 seconds of rest. Repeat.
High intensity training is the ideal workout for busy executives, moms or college students. Just squeeze in a workout during your lunch break or in the evening. You can achieve more in 15 minutes of interval training done at least three times a week than jogging on the treadmill for an hour a day. Your aerobic capacity will be improved, heat rates increase and fat falls off.
Burn calories and fat during a HIIT workout. The intense exertion you put forth kicks your body” ™s repair cycle into gear. You continue burning fat and calories after a HIIT workout more than you would after a run.
Want a healthy heart? Push yourself into that phase where you feel your heart is going to jump out of your chest (anaerobic zone). Studies show that after two months of HIIT workouts bicycling, running and walking was easier and more productive.
You don” ™t need expensive equipment for HIIT. You can run, bike, row or jump rope as hard as you can for just five minutes. Rest for five seconds and begin again. You are pushing your heart to its highest level.
The idea of exercising is to lose weight. You don” ™t want to lose muscle. If you diet you will lose muscle mass in addition to fat. Steady cardio workouts encourage muscles mass. HIIT workout give dieters a way to preserve their muscles while ensuring weight loss.
Increase your metabolism with HIIT. After all and increased metabolism is what burns the calories and fat. HIIT stimulates the human growth hormone or HGH and this continues up to 24 hours after you finish working out. HGH is responsible for calorie burn and slows down the aging process.
You can fit in your high intensity training anywhere and anytime. It is so very simple. Exercise at maximum for a very short periods of time and follow that by a recovery period. Repeat. Adapt your workouts to whatever time and space you have.
High Intensity training is challenging. You cannot read a book or chat with your friends while involved in this program. You have to concentrate. You will be working hard the entire time. Your trade off? Challenges, quick results, and excitement. You will be tired and maybe in pain, but you will be successful.
- Want an exercise to begin high intensity training? Try a Rising Lunge. You don” ™t have to be experienced, this is a beginning exercise, but you can do it as fast, long, and hard as you want.
Bring your left leg in front of you, bent your arms by our sides and keep your hands in fists. As quick as you can extend your legs and stand up onto the balls of your feet. Raise your arms over your head and reach your fingertips to the ceiling. Immediately start over and repeat as quickly as you can for 45 seconds. Rest for 10 seconds.
Repeat on the opposite side. This is a move that feels like a lunge jump without ever leaving the floor. Keep your movements quick. Don” ™t jump up but lift your heels off the floor.
- Extreme interval training can help your reduce that awful lower-belly pooch. Do exercises quickly and as hard as you can for 45 seconds and then rest for 10 seconds. All you need is a mat or towel. Just focus your core and mentally tone your muscles. Avoid going through the motions, be intense!
Lie on your mat and ben your hips and knees at 90 degree. Flex your feet. Extend your arms and press your palms on the top of your thighs. Breathe in and on the exhale pull your abs in tight and press your lower back against the floor. Push against your thighs and don” ™t move your legs. Hold for a least one count and then release. Do at least 10 times.
You can also lift your head and shoulders off the mat as you press your thighs. Lower your body down to the floor on the inhale. Remember you are concentrating on your abs so zip them. That means drawing them in as tight as you can. Pretend you are trying to squeeze into a pair of skinny jeans.
Be happy and healthy and fit and trim in 2014. Follow the newest trend: high intensity interval training. You may not like it at first, but the more you do (as in anything) the more you will see success. HealthStatus has an excellent HIIT program, click here to learn more.
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