By Dr. Mercola
Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.
Over the last several years, researchers have slowly but surely reached the consensus that high intensity interval training (HIIT), which is characterized by relatively short bursts of intense exercise followed by periods of rest, far outperforms conventional aerobic endurance type exercises.
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Besides lowered body fat, other benefits associated with high intensity interval training include:
ReplyDelete1. Improved muscle tone
2. Firmer skin and fewer wrinkles
3. Higher energy levels
4. Improved athletic speed and performance
5. Boosted sex drive
To further maximize your growth hormone release, you’ll want to:
ReplyDelete1. Get a good night's sleep
2. Optimize your vitamin D levels
3. Avoid sugar, especially fructose. (If you consume sugar or fructose, especially within two hours post-exercise, you will virtually obliterate the production of growth hormone!)
When putting together your exercise routine, I recommend incorporating the following:
ReplyDelete1. Stand Up Every 15 Minutes. Compelling research now tells us that prolonged sitting can have a tremendously detrimental impact on your health, even if you exercise regularly.
2. Interval Peak Fitness (Anaerobic) Training: Interval training involves alternating short bursts of high-intensity exercise with gentle recovery periods, and are central to my Peak Fitness routine.
3. Strength Training: Rounding out your exercise program with a one-set strength training routine will ensure that you're really optimizing the health benefits of your fitness program.
4. Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body, and strengthening them can help protect and support your back, make your spine and body less prone to injury, and improve your balance and stability.
5. Stretching: My favorite type of stretching is Active Isolated Stretching (AIS). With AIS, you hold each stretch for only two seconds, which works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique allows your body to repair itself and prepare for daily activity. You can also use devices like the Power Plate to help you stretch.
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