HIGH INTENSITY INTERVAL TRAINING
THE FASTER AND MORE EFFECTIVE ROAD TO BETTER HEALTH
When we do muscle workouts that are intense, we break down muscle tissue and the body has to respond by going into higher gear (metabolism) to do the repair. The body is also signaled that there is something that must need to be done, that there must be opportunity out there, that these are good times - so it ramps itself up for the "action" - and we're off and running, so to speak, in life.
My first function here is not to duplicate what has been written, often quite well, but to point to what the essence is of what needs to be known, so that you'll do that which is beneficial for you. And you can choose to read further if you want to do even more.
My second function is to help give some insight into how this can be done in a way that is workable and sustainable for you as a person with limited time and limited attention for trying to follow too much complexity or to keep in mind too many details. If I don't do this function, then most of the people who read this will do their normal (very human) routine, which is to let it drop after things don't work out well
(See the book in the bar on the left and the article that I think will help out here.)
Although this is not the key objective, it is an important consideration for many people. But the aerobic and anaerobic (weights) routines will require far less time for the same or greater benefits.
Aerobic can be done in as little as 6 to 8 minutes (three intensive, all-out reps of one minute, with a brief, about one minute, slowing in between). Note that, although it is a normally aerobic exercise we are doing, we actually go beyond the aerobic into being anaerobic, beyond being able to talk
Anaerobic in about 8 minutes.
As discussed above, high intensity intervals call on the body to ramp up, so you will raise your metabolism, which will then cause you to burn more calories (and more fat if you are not overfeeding yourself) during the day without having to put out any extra effort.
In weights: Do as heavy weights as you can do, regardless of repetitions in each set. Rest for 2 to 3 minutes. Then repeat. (Go to a heavier weight if you can do 12 reps.)
DO ONLY EVERY OTHER DAY
The muscles need a day in between in order to repair themselves.
You can buy an excellent book (linked from the box on the upper left).
Since this is high intensity at the upper limit, you should always check with your doctor first!!!!!!!