 | |  | |  | |  | |  |
 |
| |
 |
| |
 |
| |
 |
The exercise factor most closely related to heart attack risk is how rapidly the heart can return to its’ resting rate following a bout
of intense exercise. Before you set out on an interval-training programme, we first suggest that you determine your resting and
maximal heart rate and calculate the difference between the two. That way you can determine your progress.
First check your resting heart rate. Do this in the morning, just after waking (allow a few minutes if you wake to an alarm), and
before drinking anything with caffeine in it. Take your pulse (or use a heart rate monitor) for one minute. Then, to determine
your maximum heart rate, perform a cardio exercise at high intensity for as long as you can ... and immediately check your heart
rate for 15 seconds. Multiply that number by four. The wider the spread between your resting and maximum heart rates the
better.
The best way to achieve a lower resting heart rate, increase max heart rate, and widen the range between the two is with
interval training - repeated brief bouts of high-intensity exercise, followed by active rest (i.e., high-intensity sprints followed by
brief periods of walking).
As a young teenager in the Scouting movement, one of the most effective methods of road running the author ever came
across was to sprint the distance between one lamp post and the next, then walk the same distance, then jog the next interval,
then sprint again - this routine was discarded when, as an adult in the 1980’s, like most other exercisers he began to follow the
received wisdom from researchers such as those at Loughborough University, and turned to long duration aerobics. Now he has
returned to the exercises of his youth and is beginning to reap the benefits.
So if you like to run outdoors, try this: run 50 metres, then stop to catch your breath. If you're panting at that point, you've
done enough to start getting the health benefits.
Or do one-minute intervals - either running or riding a bike. Work yourself up to a speed that you cannot sustain for very long.
After one minute, rest. You can rest by slowing down to a very slow speed or (if you need to) you can stop altogether. Repeat
this 3 or 4 times.
Here's another example - pedal a bike as fast as you can for 15 seconds. When you stop, you'll continue to pant. Take a brief rest
then repeat as above. This is the kind of high-output challenge you can't sustain for very long. This is very different from doing an
aerobic workout for 45 minutes.
You don't have to run or cycle fast or hard. And you don't have to do this more than once a day. But you will build your heart
and lungs faster if you rest for two minutes and then do at least one more set - up to eight sets total. Then, after a week or
two, gradually begin to increase your speed. Be creative; vary your routines by changing interval lengths and the type of exercise
- cycling, swimming (interval widths?), stair climbing, hill sprints, and so on…
Below we present some other suggestions, connected to the articles presented in the fitness section, on setting up an interval
based exercise-training programme.
The Workout That Keeps on Working (Al Sears MD )
I recommend that your exercise sessions never last more than 20 minutes. Keeping it brief programs your body to burn fat after
the session. Long-duration "cardio" routines burn fat during the session - but when you finish, your body starts to make more fat
to prepare itself for your next workout. This locks you into an endless cycle of burning fat, only to make and store more.
Here's an easy program to get you started:
of intense exercise. Before you set out on an interval-training programme, we first suggest that you determine your resting and
maximal heart rate and calculate the difference between the two. That way you can determine your progress.
First check your resting heart rate. Do this in the morning, just after waking (allow a few minutes if you wake to an alarm), and
before drinking anything with caffeine in it. Take your pulse (or use a heart rate monitor) for one minute. Then, to determine
your maximum heart rate, perform a cardio exercise at high intensity for as long as you can ... and immediately check your heart
rate for 15 seconds. Multiply that number by four. The wider the spread between your resting and maximum heart rates the
better.
The best way to achieve a lower resting heart rate, increase max heart rate, and widen the range between the two is with
interval training - repeated brief bouts of high-intensity exercise, followed by active rest (i.e., high-intensity sprints followed by
brief periods of walking).
As a young teenager in the Scouting movement, one of the most effective methods of road running the author ever came
across was to sprint the distance between one lamp post and the next, then walk the same distance, then jog the next interval,
then sprint again - this routine was discarded when, as an adult in the 1980’s, like most other exercisers he began to follow the
received wisdom from researchers such as those at Loughborough University, and turned to long duration aerobics. Now he has
returned to the exercises of his youth and is beginning to reap the benefits.
So if you like to run outdoors, try this: run 50 metres, then stop to catch your breath. If you're panting at that point, you've
done enough to start getting the health benefits.
Or do one-minute intervals - either running or riding a bike. Work yourself up to a speed that you cannot sustain for very long.
After one minute, rest. You can rest by slowing down to a very slow speed or (if you need to) you can stop altogether. Repeat
this 3 or 4 times.
Here's another example - pedal a bike as fast as you can for 15 seconds. When you stop, you'll continue to pant. Take a brief rest
then repeat as above. This is the kind of high-output challenge you can't sustain for very long. This is very different from doing an
aerobic workout for 45 minutes.
You don't have to run or cycle fast or hard. And you don't have to do this more than once a day. But you will build your heart
and lungs faster if you rest for two minutes and then do at least one more set - up to eight sets total. Then, after a week or
two, gradually begin to increase your speed. Be creative; vary your routines by changing interval lengths and the type of exercise
- cycling, swimming (interval widths?), stair climbing, hill sprints, and so on…
Below we present some other suggestions, connected to the articles presented in the fitness section, on setting up an interval
based exercise-training programme.
The Workout That Keeps on Working (Al Sears MD )
I recommend that your exercise sessions never last more than 20 minutes. Keeping it brief programs your body to burn fat after
the session. Long-duration "cardio" routines burn fat during the session - but when you finish, your body starts to make more fat
to prepare itself for your next workout. This locks you into an endless cycle of burning fat, only to make and store more.
Here's an easy program to get you started:
Fitness...
| INTERVAL TRAINING ROUTINES |
In the articles on Interval Training a few guidelines were provided on adapting routines to include this style of
training. Featured here are various tips that may help you in this endeavour.
training. Featured here are various tips that may help you in this endeavour.
(Important Note:
- If you have a heart problem you should check with your personal physician before doing any exercise.)
Repeat this every couple of days, gradually increasing the intensity in each session. (If you're on a stationary bike, for example,
increase the resistance a little each day so it's gradually harder to pedal.) Now you are incorporating progression into your workout.
Progression - the idea is that by making incremental increases in the intensity of your exercise, you will continue to change your
body through time.
By the time you're on the above program for six weeks, you should be giving the 20-second interval all you've got ... then quickly
changing your focus to recover as fast as you can. That will focus your training on increasing your heart rate variability.
Better Heart-Strengthening Benefits in Just 10 Minutes a Day (Craig Ballantyne)
Short, high-intensity interval exercise is most effective at burning fat and increasing your good HDL cholesterol.
The routines couldn't be simpler, easier and better for you - especially if you're struggling to start an exercise routine that builds
muscle and benefits your heart.
Take 10 minutes right now and get started by finding the nearest elevator and taking it to the top floor. Then walk or jog down
the stairs to the bottom. Keep a watch with you and keep track of your time. Take the elevator back up to the top and walk
down the stairs again.
There. You're done! Wasn't that simple and easy. That's all you have to do to begin a program of effective interval training. As
you slowly increase your pace, you'll increase the number of laps you can do in the same amount of time.
Just by taking 10 minutes today, you'll take a huge step in increasing your cardiovascular health and preventing heart disease and
even diabetes. Keep it up and you'll soon be running up and down the stairs with less effort and more speed. Make sure you mix
it up. The body gets used to doing the same thing repeatedly.
[Note: If you're looking to burn fat, build muscle, and quickly step into the body you have always wanted, check out ‘Turbulence
Training for Fat Loss’, by author and fitness conditioning coach Craig Ballantyne. Craig has shown millions of Women's Health and
Men's Health magazine readers how to get more results in less time with resistance and interval training workouts. In only three
short but intense workouts per week (that can be done in your own home) he will show you how to dramatically improve your
appearance and maximize your health. Click here to learn more].
Anti Aging Tip: Rage Against the Dying of the Lungs (Al Sears, MD)
As you get older your lungs shrink - a physical change that has far-reaching health consequences. But if you can increase your
lung capacity, you'll be able to oppose and successfully reverse this biological result of aging.
To restore some of the lost lung volume of your youth, you need to create an "oxygen debt" by making your body ask for more
oxygen than your lungs can currently provide. You do it by exerting yourself to the point where you have to pant and catch your
breath.
Now, it would be dangerous to go out and sprint or shovel snow if you're not used to it. But it's not dangerous to challenge your
lungs a little bit at a time. One recommendation is to use an exercise machine that can read your heart rate - like a stair-stepper,
elliptical machine, or stationary bicycle. Warm up for two minutes at a leisurely pace. Increase your speed to 75 percent of a full
sprint for two minutes. Then immediately go to a 90 percent sprint for 30 seconds.
Note your heart rate when you stop. If it continues to climb a few more beats per minute after your sprint, during the "recovery"
period, you have successfully created an oxygen debt. Now you can hit the shower! You have sent your body the message to
get to work building you a bigger lung capacity - while you rest.
So by exercising in short bursts, you can wipe out the risk of heart disease, burn fat, and develop a robust set of lungs.
increase the resistance a little each day so it's gradually harder to pedal.) Now you are incorporating progression into your workout.
Progression - the idea is that by making incremental increases in the intensity of your exercise, you will continue to change your
body through time.
By the time you're on the above program for six weeks, you should be giving the 20-second interval all you've got ... then quickly
changing your focus to recover as fast as you can. That will focus your training on increasing your heart rate variability.
Better Heart-Strengthening Benefits in Just 10 Minutes a Day (Craig Ballantyne)
Short, high-intensity interval exercise is most effective at burning fat and increasing your good HDL cholesterol.
The routines couldn't be simpler, easier and better for you - especially if you're struggling to start an exercise routine that builds
muscle and benefits your heart.
Take 10 minutes right now and get started by finding the nearest elevator and taking it to the top floor. Then walk or jog down
the stairs to the bottom. Keep a watch with you and keep track of your time. Take the elevator back up to the top and walk
down the stairs again.
There. You're done! Wasn't that simple and easy. That's all you have to do to begin a program of effective interval training. As
you slowly increase your pace, you'll increase the number of laps you can do in the same amount of time.
Just by taking 10 minutes today, you'll take a huge step in increasing your cardiovascular health and preventing heart disease and
even diabetes. Keep it up and you'll soon be running up and down the stairs with less effort and more speed. Make sure you mix
it up. The body gets used to doing the same thing repeatedly.
[Note: If you're looking to burn fat, build muscle, and quickly step into the body you have always wanted, check out ‘Turbulence
Training for Fat Loss’, by author and fitness conditioning coach Craig Ballantyne. Craig has shown millions of Women's Health and
Men's Health magazine readers how to get more results in less time with resistance and interval training workouts. In only three
short but intense workouts per week (that can be done in your own home) he will show you how to dramatically improve your
appearance and maximize your health. Click here to learn more].
Anti Aging Tip: Rage Against the Dying of the Lungs (Al Sears, MD)
As you get older your lungs shrink - a physical change that has far-reaching health consequences. But if you can increase your
lung capacity, you'll be able to oppose and successfully reverse this biological result of aging.
To restore some of the lost lung volume of your youth, you need to create an "oxygen debt" by making your body ask for more
oxygen than your lungs can currently provide. You do it by exerting yourself to the point where you have to pant and catch your
breath.
Now, it would be dangerous to go out and sprint or shovel snow if you're not used to it. But it's not dangerous to challenge your
lungs a little bit at a time. One recommendation is to use an exercise machine that can read your heart rate - like a stair-stepper,
elliptical machine, or stationary bicycle. Warm up for two minutes at a leisurely pace. Increase your speed to 75 percent of a full
sprint for two minutes. Then immediately go to a 90 percent sprint for 30 seconds.
Note your heart rate when you stop. If it continues to climb a few more beats per minute after your sprint, during the "recovery"
period, you have successfully created an oxygen debt. Now you can hit the shower! You have sent your body the message to
get to work building you a bigger lung capacity - while you rest.
So by exercising in short bursts, you can wipe out the risk of heart disease, burn fat, and develop a robust set of lungs.
If you're in the gym, choose any machine you like: elliptical machine, stationary bike, recumbent bike, stair-stepper, etc. During
your first interval, find a comfortable level of exertion - something that gives your heart and lungs a gentle challenge. After one
minute, rest. (But when I say "rest," I don't mean "stop." It's better to stay on the machine and go at a slow, easy pace,
equivalent to walking.) Then repeat.
This whole workout only takes 10 minutes. When you're done, you should feel like you've given yourself a challenge. But don't
overdo it. Take it slow at first.
Start with An easy short-duration exercise routine. Alternate between periods of exertion (exercising at an intensity that gives
your heart and lungs a challenge) and periods of recovery (where you slow down until your heart rate returns to normal).
If you're new to exercise, or feel out-of-shape, get started with this routine today - but take it easy for the first two weeks. The
speed and intensity of your exertion should be fast enough for you to break a sweat, but not so intense that you have any
trouble finishing the 10-minutes. That will get you on your way to burning more fat and feeling younger and healthier than you
have in years.
Help Your Heart's Natural Rhythms Beat the Diseases of Aging (Al Sears MD)
For this exercise, you can choose any activity that will provide exertion for your heart. A treadmill, elliptical machine, bicycle, jump
rope, or mini trampoline will work well, as will alternate sprinting and walking.
To maximize the amplitude of your heart wave, keep your exercise interval brief. Thirty seconds is enough. Immediately upon
finishing this brief sprint, put emphasis on your recovery. Instead of merely resting, participate in the process by calming your mind
and imagining your heart rate slowing down.
To help with this, focus on each exhalation. As you breathe out, use your imagination to bring your heart rate down. In your
mind's eye, see your heart relaxing - slowly and steadily returning to its resting rate. When your heart rate recovers, do another
interval.
Action Plan: Here's a sample program you can do in about 10 minutes. And - unlike the drudgery of the much-touted aerobic
regimens - this one is fun, and your benefits will be fast.
your first interval, find a comfortable level of exertion - something that gives your heart and lungs a gentle challenge. After one
minute, rest. (But when I say "rest," I don't mean "stop." It's better to stay on the machine and go at a slow, easy pace,
equivalent to walking.) Then repeat.
This whole workout only takes 10 minutes. When you're done, you should feel like you've given yourself a challenge. But don't
overdo it. Take it slow at first.
Start with An easy short-duration exercise routine. Alternate between periods of exertion (exercising at an intensity that gives
your heart and lungs a challenge) and periods of recovery (where you slow down until your heart rate returns to normal).
If you're new to exercise, or feel out-of-shape, get started with this routine today - but take it easy for the first two weeks. The
speed and intensity of your exertion should be fast enough for you to break a sweat, but not so intense that you have any
trouble finishing the 10-minutes. That will get you on your way to burning more fat and feeling younger and healthier than you
have in years.
Help Your Heart's Natural Rhythms Beat the Diseases of Aging (Al Sears MD)
- A 10-Minute Plan for Reconnecting to the Rhythm of Life
For this exercise, you can choose any activity that will provide exertion for your heart. A treadmill, elliptical machine, bicycle, jump
rope, or mini trampoline will work well, as will alternate sprinting and walking.
To maximize the amplitude of your heart wave, keep your exercise interval brief. Thirty seconds is enough. Immediately upon
finishing this brief sprint, put emphasis on your recovery. Instead of merely resting, participate in the process by calming your mind
and imagining your heart rate slowing down.
To help with this, focus on each exhalation. As you breathe out, use your imagination to bring your heart rate down. In your
mind's eye, see your heart relaxing - slowly and steadily returning to its resting rate. When your heart rate recovers, do another
interval.
Action Plan: Here's a sample program you can do in about 10 minutes. And - unlike the drudgery of the much-touted aerobic
regimens - this one is fun, and your benefits will be fast.
|
|
| Looking for a simple 12 minute per day programme. Then get this report from the Seven Dollar Mall. “Burn Fat, Keep Fit and Lose Weight in 12 Minutes A Day!” |
Ditch the gym to get healthier!
If you belong to one why not consider giving up you gym membership? Let’s face it, they’re expensive, and they’re a
psychological crutch that makes you feel you’re getting healthier when you’re probably not. The minute you join a gym, you FEEL
healthier and good about yourself. And for the first month or so, you might actually go.
But then, more often than not, the visits dry up. But you still feel like you’re doing something to improve your health. After all,
you belong to a gym. The fact you don’t actually go is something you don’t think about too often. However – how often do you
go outside?
Probably every day. And if you simply don some loose clothes and trainers on the way to work or when you’re off to the shops
you could pack in some great exercise without even thinking about it!
Here are five reasons why using an ‘outdoor gym’ could be good for you:
Here’s a 10 minute outdoor Interval exercise routine you can do anywhere. You can duplicate this workout in your own backyard,
on the beach, in the park, on a playing field, or even in the parking lot behind your office.
As your fitness improves, repeat the sequence, once or even twice. This workout gets your heart pumping while helping to
strengthen the long muscles in your legs and provide a bit of upper body strength.
If you belong to one why not consider giving up you gym membership? Let’s face it, they’re expensive, and they’re a
psychological crutch that makes you feel you’re getting healthier when you’re probably not. The minute you join a gym, you FEEL
healthier and good about yourself. And for the first month or so, you might actually go.
But then, more often than not, the visits dry up. But you still feel like you’re doing something to improve your health. After all,
you belong to a gym. The fact you don’t actually go is something you don’t think about too often. However – how often do you
go outside?
Probably every day. And if you simply don some loose clothes and trainers on the way to work or when you’re off to the shops
you could pack in some great exercise without even thinking about it!
Here are five reasons why using an ‘outdoor gym’ could be good for you:
- It's free! When you consider the average cost of gym membership is £500-1,000 per year, exercising outdoors suddenly
becomes very attractive. Even if you are tied in to a gym contract you might be able to suspend your membership for a
while. If not, limit your sessions to weights only and get your cardio outside for a while.
- It's healthy. You wont get any vitamin D from strip lighting… natural sunlight; the fresh air (as long as you're not road-
running in the city) and freedom of movement beat the strip lights and air-conditioning of the gym any day.
- It's better for you. Flashy equipment in gyms can actually contribute to bad posture, inflexibility and muscle weakness! For
example, take running on a treadmill. Apparently, when you run on a moving belt rather than the ground your movement
is dominated by the thighs and hip flexors, rather than the gluteal muscles or hamstrings. Run outside and the
environment will help you use the correct muscles to create long-term health benefits.
- It burns more calories! Exercising outdoors requires us to overcome gravity, ground reaction forces and environmental
factors such as wind, heat and cold, as well as changes in terrain. Due to these demands our bodies have to use our
muscles more than they do in the gym and as a result more calories are used up.
- It's much less boring! There's no getting away from it, gym-based exercise can become dull. Running, rowing or cycling for
20 minutes at a time, as well as repeatedly counting to 10 on resistance machines can eventually lose its appeal.
Here’s a 10 minute outdoor Interval exercise routine you can do anywhere. You can duplicate this workout in your own backyard,
on the beach, in the park, on a playing field, or even in the parking lot behind your office.
- Do 50 squats (quickly!)
- Mark off a point about 50 feet in front of you. Run to it and back, lifting your knees high at each step.
- Do 50 lunges (alternate legs)
- Run to the 50-foot mark and back, this time kicking your rear end with your heels as you run.
- Do 10 push-ups
- Jump to the 50-foot mark and back, this time doing forward squat jumps as far as you can, landing in the squat position.
- Do 20 Ab Crunches
As your fitness improves, repeat the sequence, once or even twice. This workout gets your heart pumping while helping to
strengthen the long muscles in your legs and provide a bit of upper body strength.
| © Copyright 2008 - Active Recovery - All Rights Reserved. The Gaia Centre for Holistic Therapy, 17 Frederick Street, Loughborough, Leicestershire, LE11 3BH email: info@gaiaholistics.co.uk Tel: 01509 551513 |
The Gaia Infostore